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Weight Management

Your Plan of Action – the natural approach

Reduce high-fat high-sugar processed foods and increase fruits, vegetables, fish and plant-based vegetarian meals

Try fasting for 12 hours overnight to boost your metabolism

Increase exercise and levels of daily activity

We can help you if you need guidance or support to stick with a meal plan

If you feel you have tried the usual methods and it is not working for you, there may be an underlying cause which we can help you understand

Best test options – hormonal analysis, thyroid tests, GI Map or Small Intestinal Bacterial Overgrowth

There are many reasons why you might be looking for further support for weight management – perhaps you can see yourself here?

  • You simply want to understand more about nutrition and find out the best approach to support your weight and your health
  • You would like to hear from an expert to differentiate the facts from the diet-myths
  • You can’t shift the fat that sits around the middle which is an important risk factor in diabetes, heart disease and Alzheimer’s
  • You need further support, more regular check-ins and accountability to stay on track
  • You feel you have tried all the usual approaches and something is stuck for you. Weight loss is not as easy as it used to be and perhaps there is an underlying cause why the weight is not shifting now
  • You have an eating disorder or an unhealthy relationship with food and weight. You would like to achieve a stable weight and focus on your health rather than the scales.

Can Nutrition Help?

A well-balanced diet is the obvious and healthy long-term weight management goal.  Eating just enough but not too many calories for your energy expenditure may help keep you at optimal weight.  But not all calories are created equal.  Eating balanced meals with a good amount of protein or health fat will fill you up and provide sustainable lasting energy. The aim is to fuel your metabolism into fat-burning mode rather than try to starve yourself. Feeling fuller for longer rather than feeling deprived will also help you to stay away from sugary treats and grabbing extra snacks.  You cannot survive on will power alone to reduce your food intake, this is not sustainable.

Fat Around the Middle

The fat cells that sit around the middle of our waist are particularly bad for our health.  If you carry excess weight here you are at increased risk for diabetes, heart disease, stroke and Alzheimer’s along with some cancers.  This is because these fats cells are different to the ones that surround the rest of our body.  Other fat cells are quite inert – they could be considered as storage facilities where fat is stored quietly.  Fat cells from around the middle are like active factories, releasing toxins, inflammatory signals and increasing damage to organs. It can be difficult to shift this weight but adopting a well-balanced diet high in fish, vegetables and fruit and low in carbohydrates is a good place to start.  Our expert Nutritionists have been helping people to shift this type of fat for over ten years.  Ask us for support if this is an area of concern for you.

Atkins, Keto, Low Carb, No Carb?

There are many levels to ‘low carb’ such as the Atkins diet, the Paleo diet, the ketogenic diet or simply reducing sugar and refined flour products.  It is best to get advice before embarking on strict diets that may not be sustainable or healthy in the long term.  Reducing carbohydrate portions is usually a good place to start however and making sure that your meals are more balanced with protein and healthy fats. It may be especially helpful to increase protein at breakfast where traditional breakfasts are high in carbs.  Research has shown this to increase fat burning and boost metabolism.

Portion Size

We often find that portion size is a tricky thing to get right.  We have so many inaccurate cues in our environment – portions in ready-made meals, take-aways or restaurant meals are much too large and we have lost sight of how much food we should take in.  You may find that you think your choices are quite healthy or not entirely unhealthy, but yet is the quantity that is an issue.  Many of our patients are shocked to know what the correct portion sizes are, particularly of foods like rice, potatoes, pasta – high carb foods that can lead to weight gain.  As a simple step, why not try using a smaller plate at meal times and try to resist second portions.

Fasting

There is increasing research on the benefits of fasting with regard to weight gain but also in terms of inflammation and brain health.  A 12-hour fast overnight is achievable for most as it often simply means eating dinner a little earlier and not eating again until breakfast.  This can also work because often the things we reach for in the evening after dinner are not the best options! Longer periods of fasting may be beneficial in some cases but should be discussed with your Nutritionist.

Disordered eating

Perhaps you may know that you have an unhealthy relationship with food, your weight and the weighing scales.  You may already consider yourself an overeater or simply be trying to understand better the link between the mind and your relationship with food.  We see many people who need specialised support and have experience devising specific meal plans.  It is important to note that we are not counsellors or psychotherapists and you should seek psychological support or group therapy as needed.  However, we can help you to manage your relationship with food, plan your meals and manage a healthy lifestyle without focussing on the scales.  There are many options for support available. Talk to us to find out if we can help you on your journey.

What if you have tried everything and nothing seems to work anymore?

If you are really struggling to understand why the weight is not shifting, it might be time to look for an underlying imbalance.

  • During the menopause, hormonal changes can make it more difficult and more challenging to lose weight and you may need to change your diet in ways you did not need to before
  • Thyroid conditions are also extremely prevalent and can cause weight gain or weight loss resistance
  • Imbalances in gut bacteria are very important. The relationship of our gut bacteria with our metabolism is critical and this could be something that has been damaged over years
  • Stress can make us ‘hold’ on to weight and affect our metabolism. This can be supported through diet, supplements and other stress management techniques

Tests

Your metabolism is a complicated set of reactions which turn our food into energy. At every step of the way, we need vitamins and minerals to keep the whole system moving.  Our Functional Nutritional Profile can show whether you have deficiencies in minerals such as zinc and magnesium, required for metabolism.

If you are struggling with weight loss and are looking for underlying causes, our Nutritionists will be able to advise you whether hormonal tests, thyroid tests or digestive tests could help you to understand a possible root cause.

Where to start?

Snack on fruits and nuts instead of treats and reduce the portions of carbs at each meal.  Stop eating after your dinner and allow 12 hours until breakfast. Increase your exercise – do something you enjoy and make sure your levels of daily movement are increased in general.  If you need support with a meal plan or regular check-ins, ask us about our weight management plans.  If you would like to understand possible root causes of your weight loss resistance, we can help you to take the next steps with testing.

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Enter your details below and we’ll call you back for your free, no-obligation discovery call with one of our nutrition team. Start your journey to better health today.





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    Testimonials

    I just wanted to let you know that we had a beautiful baby. Please pass on our sincere thanks, we really appreciate it and obviously the fantastic result we achieved! Thanks to you for your very efficient and kind care during this time.A happy couple from Dublin
    Thank you so much for all your help and support. We cannot believe our little miracle is here, I feel like we have won the lotto! I definitely think it was all the changes we made, she is a product of good nutrition!Anon, Carlow
    I want to thank you for helping us both this year. Not only has my colitis settled down and I feel much better, you were also a huge part in helping us achieve our ultimate goal of getting pregnant. We will both be eternally grateful for this and thank you sincerely. D&GS, Galway
    Compared to my last test 8 months ago the morphology increased from 3% to 35% and my DNA Fragmentation went from 37% to 22%. I could only have achieved these results with your assistance and expertise and would like to thank you for all the guidanceEP, Limerick
    Thankfully we dramatically improved the quality of my eggs and were left with one viable embryo which went on to be a successful pregnancy! We are over the moon and thrilled with our little girl. I just wanted to send you an update to let you know and perhaps to give hope to others in a similar position and unsure about whether to try the nutritional approachSinead, Dublin
    I feel so alive and energised. The added bonuses are a healthy BMI, normal cholesterol levels, 20kgs lighter and a reduction to my metabolic age by 20 years+. It has been so worth all the time and effort to create this new healthy lifestyle. Thank you for all your excellent advice and encouragement. Your professionalism and attention to detail has brought me to this transformed new state, a new me!Maria, Dublin
    Since my first appointment the improvement in my health is amazing. Symptoms of my Inflammatory Bowel Disease have decreased and my energy levels have increased. My hair has become more conditioned and my nails are less brittle. I can honestly recommend a visit to Glenville Nutrition Clinic for a particular illness or as a boost to your general wellbeing E.K, Galway
    I FINALLY I lost all the extra pounds I was holding for two years, and my digestion improved MASSIVELY!! Nothing compared to when I first came looking for help!! I WILL ALWAYS BE SO THANKFUL FOR THAT, you wouldn't believe how much good you did for me, I was lost. Fitness Instructor, Dublin
    My journey with Glenville Nutrition has made a vast improvement in my health and well-being. You’ve helped me to adopt a completely new approach to food and healthy eating. To date I have lost 26 lbs. In just 7 weeks my cholesterol dropped from 5.8 to 4.4. My arthritic joints have vastly improved and I look forward to my daily walk. Friends and family have complimented me on how well I look!! Again my sincere thanks & appreciation of your excellent blend of professionalism, encouragement and compassion. Kathleen, Galway
    I had expected the physical benefits, but the mental and emotional benefits were unexpected and glorious. I cannot recommend Glenville Nutrition highly enough. I think it is fair to say that working with them changed my life. Sometimes you don’t even realise how bad you feel until you start to feel better. That is a gift that you can give yourself. Sincerest thanks for all you did for me.Aisling, Kilkenny
    I am so thrilled with having met you at Glenville Nutrition. The advice and supplements I have received is helping me enormously. I am feeling 1000 times better since I first started.Patient, Dublin
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