Nutrition coaching for women done with yo-yo dieting

If you have lost and regained weight several times, you may be tired of starting another plan. Nutrition coaching gives us time to look at what happened, what your week is like and which changes would be practical now.

The bottom line

Regaining weight does not mean you lack willpower. In coaching, we look beyond the rules of a short-term plan and work on everyday meals and habits. That support can be useful, but it cannot promise that you will never regain weight.

Why you keep ending up back at square one

A plan may feel manageable at first, then become difficult when work gets busy, you go on holiday or you have less time to cook. If it depends on a routine you cannot keep, returning to your previous habits is understandable. Rather than choosing a stricter version, it helps to look at where the last approach stopped fitting your life.

The way you think about food matters too. If one biscuit feels like you have ruined the day, you may end up eating more and planning to restart on Monday. That is a pattern we can talk through, rather than another reason to blame yourself. It is not everyone's experience, and sometimes it needs specialist support.

What yo-yo dieting nutrition coaching actually involves

We can start with a meal that keeps causing trouble. Say lunch gets squeezed out by meetings, and you arrive home very hungry. That gives us something specific to work on.

Look at your next working day. When could you actually eat lunch, and what would be available? A sandwich brought from home might work. Buying lunch near the office might be easier. Choose one option you can try tomorrow and put the ingredients or the time in place.

You practise skills as well as planning meals. How to put lunch together, what to order when you eat out, and how to return to your usual meals after an unsettled day. The aim is to give you options when the week does not go to plan.

At a check-in, we can ask whether you managed to eat lunch and how the afternoon felt. If the idea was awkward to use, we change it. Weight can be part of a review when appropriate, alongside how manageable your meals have become.

A question between sessions

In my coaching, you can message me on WhatsApp Monday to Friday. If a change we agreed is difficult to use, tell me what happened. We can discuss an adjustment and review it at your next check-in.

After a week that went differently

Suppose you have been away and your usual meals have changed. At the next check-in, we can look at what you want to return to and what needs adapting. Start with the next meal you can organise, such as lunch for your first day back at work.

We also look at the rules you put on that return. If you feel you need to skip meals to make up for the trip, bring that into the conversation. We can discuss a manageable routine and whether you need more specialist support.

If you would like a hand setting this up for your real week, that is exactly what we do together in 1:1 coaching. Here is how it works.

When this is something more

Sometimes the cycle is not about food knowledge at all. If eating feels frightening or out of control, if you are bingeing regularly, hiding food, or your weight and food thoughts are dominating your day, that is beyond a blog post and beyond a coach. Speak to your GP, who can refer you to a registered dietitian or a therapist who specialises in eating. Asking for that referral is not an overreaction. It is the right tool for the job.

AfN: nutritionists, associate nutritionists and dietitians