Weight loss support
Weight loss specialist Glasgow
Two thirds (65%) of Scottish adults are overweight, including 28% who are obese, putting them at increased risk of:
Cardiovascular disease
Type 2 diabetes
At least 12 kinds of cancer
Musculoskeletal disorders
Liver disease
Respiratory disease
Mental health problems such as depression and anxiety
Dementia.
People who are overweight or obese who contract coronavirus (COVID-19) are also more likely to be admitted to hospital, to an intensive care unit, and to die from COVID-19 than those of a healthy weight.
“I feel amazing and I am shrinking! Working with Sonnda has been life-changing.”
— Grace, 57, Glasgow
“I’ve lost 4kg and 7cm off my waist, bringing my BMI more solidly into the healthy range and my waist-to-hip ratio down from moderate to low risk. All without any restriction, calorie tracking, or even regular measurements – this happened more or less naturally without me having to try, just by making small sustainable changes.”
— Elizabeth, 29, Glasgow
Traditional approaches to weight loss
Traditional approaches to weight loss (eat less, move more) are based on the ‘Calories In, Calories Out’ theory, which treats all calories as equal, but this is not the case:
It costs the body different amounts of energy to process and store each of the three macronutrients (carbohydrate, protein and fat), known as the thermic effect of food (TEF)
TEF decreases from morning to night, which means that when you eat matters as well as what you eat – read more here, Is it true that if you eat late at night, you’re more likely to gain weight?
Carbs, protein and fat elicit a different hormonal response – high-carb foods trigger the release of insulin, known as the ‘fat storage hormone’ because it promotes fat synthesis/storage (lipogenesis) and suppresses fat breakdown (lipolysis)
The three macronutrients have different effects on the body’s appetite-regulating hormones, leptin (the ‘satiety hormone’) and ghrelin (the ‘hunger hormone’), affecting food intake.
Beyond calories in, calories out: calorie type matters
Consequently, when it comes to weight loss, the type of calories you consume matters.
Weight loss the easy way: working with your physiology
Why make something hard when it can be easy? Sonnda’s approach to weight loss works with rather than against your physiology. Through her in-depth understanding of metabolism plus the latest scientific evidence on effective strategies for weight loss, Sonnda’s approach naturally increases satiety, energy expenditure and lipolysis, while inhibiting lipogenesis.
Instead of feeling like you’re fighting a battle, Sonnda will show you how to set yourself on the correct physiological course for weight loss and let your food choices and body do the hard work for you.
Weight loss the hard way: fighting your physiology
Conventional low-fat, calorie-restricted diets make losing weight really hard work and don’t work long term because they mistakenly treat all calories as equal.
A high-carbohydrate diet (including large amounts of refined, high-glycaemic carbs and sugar), energy-dense nutrient-poor foods (aka junk food) and common eating habits (e.g. insufficient time between meals, grazing or snacking, eating late at night) all physiologically predispose to weight gain by altering the body’s metabolic and hormonal response to food, resulting in increased appetite and lipogenesis and reduced energy expenditure and lipolysis. What’s more, they send you on an insulin-triggered rollercoaster of peaking and troughing blood glucose, corresponding yo-yoing energy levels, mood, ‘hanger’ and poor sleep, as well as setting you up for reduced insulin sensitivity, poor metabolic health, and various serious health conditions.
When you try to lose weight on the above kind of diet, it feels like really hard work because you’re fighting against your body’s physiological drive to do the very opposite: gain weight!
Your personalised weight loss tool kit
There is no one-size-fits-all solution. Rather, Sonnda takes an individualised approach, pulling from the range of evidence-based weight loss strategies to build the tool kit that will work best for you and your lifestyle. Key characteristics include:
A healthy and sustainable weight loss prescription
Macronutrient composition tailored to your individual biological needs
Emphasis on:
Diet quality – focus on nutrient-dense, whole foods
Carbohydrate quality – replacing refined carbs and free sugars with high-fibre, low-glycaemic carbs (veg, whole fruits, whole grains and pseudograins, legumes)
Fat quality – replacing unhealthy fats with healthy fats
Adequate but not high intake of high-quality protein
Dietary diversity – a more varied, more balanced diet
4. Optimal timing of food intake
5. Together resulting in:
Reduced/regulated appetite – food choices that naturally promote satiety
Reduced lipogenesis
Increased lipolysis
Increased energy expenditure (via increased thermic effect of food + protection of lean body mass to avoid lowered resting metabolic rate)
6. A healthy weight maintenance prescription.
Live a healthier, happier life with better food
Natural weight loss
Typically 5-6kg during the programme, continuing afterwards until you reach your personal target.
Additional benefits
Less hunger
Joyful food
Freedom from constantly thinking about food
Better energy levels
Better concentration
Better mood
Better sleep
Better blood sugar/fats/pressure
Better gut health
Less inflammation
Less anxiety
Less bloating
Daily poos!
Free weight loss recipes
All of Sonnda’s delicious and nutritious recipes are consistent with the above weight loss approach. Browse her selection of free recipes to launch your weight loss journey now.
Success stories
Clients find the process fun, focused, effective and efficient. Vitally, their weight loss journey is characterised by ease and enjoyment. Read their stories.
How it works
Sonnda’s 360 Personalised Nutrition Programme combines the latest nutrition science, deep practical support and a joy-centred approach to optimise your diet, empowering you to build lasting healthy eating habits for lasting health and happiness.
Discover the powerful process Sonnda will guide you through, from initial discovery application to find out if the programme is right for you, in-depth dietary assessment and analysis, 360-degree feedback on your diet, followed by intensive 1-2-1 coaching support turning those powerful personal insights and advice into healthy eating habits that will last a lifetime.