Weight Loss and Body Composition
Reach your healthy weight and improve your body composition sustainably. No absurd restrictions, no miracle shakes, and learning to eat well for life.
Why do we stay away from miracle diets?
You have probably already tried hyper-restrictive diets, unsustainable fasts or miracle products that promised immediate results. While you may indeed have lost weight quickly, the reality is that 95% of the people who follow these approaches end up regaining the weight they lost (and sometimes more) because of the dreaded "rebound" or yo-yo effect. This happens because these diets damage your metabolism, make you lose muscle mass and create a relationship of anxiety and guilt with food.
My approach as a dietitian-nutritionist focuses on <strong>body recomposition</strong> and food education. Body recomposition means reducing accumulated fat while preserving, or even increasing, muscle mass. We do not obsess over the number on the scale, since body weight fluctuates with water, glycogen and muscle mass. What matters is that you lose fat, gain vitality, feel more energetic and build eating habits you can keep up effortlessly for the rest of your life.
What does this body recomposition service cover?
Healthy weight loss requires working on several pillars. In consultation we will work together on:
- Nutritional Education: You will learn to read labels, to build filling meals and to shop intelligently at the supermarket.
- Flexible Planning: We will create a fully personalised menu adapted to your tastes. You will not eat things you dislike just because they are "diet food".
- Satiety Management: We will learn to tell real hunger from emotional hunger using nutrient-dense foods that are rich in fibre, water and quality protein.
- Adapting to Social Events: I will give you strategies for eating out, travelling or celebrating without ruining your progress or feeling socially excluded.
- A Focus on Physical Exercise: I will guide you on the importance of combining a moderate calorie deficit with strength training to protect your muscle mass and bone health.
Our Methodology in the Body Recomposition Consultation
The path towards your ideal weight is designed so that you enjoy the process rather than feel you are suffering:
- Initial Study of Your Habits: We assess your previous eating habits, your sleep patterns, your stress levels and your daily physical activity.
- Calculation of Requirements and Macronutrients: We set a slight, controlled calorie deficit, working out the ideal amount of protein, healthy fats and carbohydrates to protect your muscle and keep your energy at its peak.
- Weekly Menu Planning: You will receive simple, quick recipes that fit the time you actually spend in the kitchen.
- Regular Follow-ups: We measure your progress through body composition measurements (for in-person consultations) or by assessing how you feel, your energy and your body measurements (online), adjusting calories and portions as you evolve.
Frequently Asked Questions (FAQ)
Will I go hungry on your weight loss plans?
No. Going hungry is the main sign that a diet is going to fail in the medium term. We design meals using food volume strategies and filling foods that will keep you satisfied all day long, providing essential nutrients and naturally controlling your appetite hormones.
Do I have to buy shakes, supplements or slimming pills?
Absolutely not. My way of working is based on real food from the market and the supermarket. I do not sell products, weight-control supplements or meal replacements. You will learn to nourish yourself using only ordinary, accessible food.
How many kilos will I lose per week?
Healthy, lasting fat loss sits between 0.5 kg and 1 kg per week. Faster weight loss is usually down to losing water and a significant amount of muscle mass, which slows the metabolism and encourages the rebound effect. We prefer a safe but definitive pace.
What happens if I have a social event or eat out?
You will learn to handle those situations. I will teach you to choose the best options on restaurant menus and to balance things out flexibly across the week without guilt. Eating socially is part of life and the plan has to adapt to it, not the other way round.
Ready to change your habits and feel better?
Book your personalised consultation and start losing fat for good, with the support of a registered health professional.
