Welcome To Jane Stevens Nutrition!

8 Week Weight Management Course

I have worked as a Lifestyle Advisor in the NHS for Several Years…

Unfortunately, due to funding cuts, that role has now ended. I have replicated what I have been doing as the groups continue to be very successful…

I have excellent feedback from patients I have supported.

Jane Stevens Nutrition
Time For Wellness
colorful ingredients
personal development during the weight loss journey

Nutrition & Weight Loss Testimonials

Check Out Our Nutrition & Weight Management Courses

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Drawing from years of success as an NHS lifestyle advisor, Jane Stevens has crafted a weight management course that focuses on small, achievable steps.

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Nutrition plays a crucial role in overall health and wellness. The food we eat provides the essential nutrients our bodies need to function properly and maintain optimal health.

However, with so much conflicting information about nutrition available, it can be challenging to navigate the world of healthy eating on your own. Thatโ€™s where your nutritionist, Jane Stevens, comes in.

Why You Need a Nutritionist for Optimal Health

Working with Jane can provide numerous benefits for your overall health and well-being. She is a trained professional who can provide personalised guidance and support to help you make informed decisions about your diet and lifestyle.

Jane has the knowledge and expertise to help you achieve your health goals, whether itโ€™s losing weight, managing a chronic condition, or simply improving your overall well-being.

One of the key benefits of working with Jane is that she can help you develop a customised eating plan that is tailored to your specific needs and goals.

She will consider factors such as your age, gender, activity level, and any existing health conditions or current medication to create a plan that works best for you.

This personalised approach ensures that you are getting the right nutrients in the right amounts to support your overall health.

What Does a Nutritionist Do?

As a nutritionist, Jane is a healthcare professional who specialises in the field of nutrition. She is trained to assess and treat nutritional problems and provide guidance on healthy eating habits. She is not medically trained and cannot diagnose medical conditions.

Jane works with adults over eighteen and can provide support for a wide range of health concerns.

The services provided by a nutritionist can vary depending on their area of expertise and the needs of their clients. Jane can offer support with these services:

Nutritional assessment: She will evaluate your current diet and lifestyle habits to identify areas that may need improvement.

She will assess your nutrient intake, eating patterns, and any specific dietary needs or restrictions you may have.

Meal planning: Jane can help you develop a personalised meal plan that considers your nutritional needs, preferences, and goals, as well as guidance on portion sizes, food choices, and meal timing.

Education and counselling: Throughout your consultations, Jane will help you understand the importance of certain nutrients, how to read food labels, and how to make healthier choices when dining out or grocery shopping.

Benefits of Consulting a Nutritionist for Your Health Goals

Working with a nutritionist can provide numerous benefits for your health goals.

Whether youโ€™re looking to lose weight, prevent disease, or simply improve your overall well-being, a nutritionist can provide the guidance and support you need to achieve your goals.

For weight loss, Jane will work with you to develop a personalised eating plan based on whole foods, that promotes healthy weight loss while ensuring that you are still getting all the nutrients your body needs.

They can provide guidance on portion sizes, food choices, and meal timing to help you make sustainable changes to your diet.

In terms of disease prevention, a nutritionist can help you identify and address any nutritional deficiencies or imbalances that may increase your risk of developing chronic diseases such as heart disease, diabetes, or cancer.

They can provide guidance on specific nutrients and foods that can help reduce the risk of developing disease and support overall health.

Overall, working with a nutritionist can help you develop a healthier relationship with food and make long-term changes to your diet and lifestyle.

They can provide education and support to help you make informed decisions about your diet and empower you to take control of your health.

What to Expect During Your First Nutritionist Appointment

During your first appointment with a nutritionist, you can expect to discuss your current diet and lifestyle habits, as well as your health goals.

The nutritionist will likely ask you questions about your eating patterns, any specific dietary needs or restrictions you may have, and any existing health conditions or concerns.

They may also conduct a nutritional assessment, which may involve measuring your height, weight, body composition, and blood pressure.

This information will help the nutritionist get a better understanding of your overall health and nutritional needs.

Based on this information, the nutritionist will then work with you to develop a personalised eating plan that is tailored to your specific needs and goals.

They will provide guidance on portion sizes, food choices, and meal timing to ensure that you are getting the right balance of nutrients.

Itโ€™s important to come prepared for your first appointment with a nutritionist. Consider keeping a food diary for a few days prior to your appointment to help the nutritionist get a better understanding of your current eating habits.

You should also come prepared with any questions or concerns you may have about your diet or health goals.

How a Nutritionist Can Help You Manage Chronic Conditions

If you have a chronic condition working with a nutritionist can be especially beneficial. A nutritionist can help you develop a personalised eating plan that supports your specific health needs and helps manage your condition.

They can also provide education on the importance of specific nutrients and foods to support immune function and reduce inflammation.

The Importance of Nutrition in Disease Prevention

Nutrition plays a crucial role in disease prevention. Research has shown that certain nutrients and foods can help reduce the risk of developing chronic diseases such as cancer, heart disease, and diabetes.

For example, a diet rich in fruits and vegetables has been associated with a reduced risk of developing certain types of cancer (1).

Fruits and vegetables are high in antioxidants, which help protect cells from damage caused by free radicals.

They are also rich in fibre, which can help promote healthy digestion and reduce the risk of colon cancer (2).

Similarly, a diet low in saturated fat and cholesterol and high in fibre has been shown to reduce the risk of heart disease.

Foods such as whole grains, legumes, and lean proteins can help lower cholesterol levels and reduce the risk of developing heart disease (3).

In terms of diabetes prevention, research has shown that a diet rich in whole grains, fruits, vegetables, and lean proteins can help reduce the risk of developing type 2 diabetes (4).

These foods are low in refined carbohydrates and high in fibre, which can help regulate blood sugar levels and improve insulin sensitivity.

By working with a nutritionist, you can receive personalised guidance on specific nutrients and foods that can help prevent disease and support overall health.

How to Choose the Right Nutritionist for Your Needs

When choosing a nutritionist, there are several factors to consider to ensure that you find the right fit for your needs. Here are some tips to help you choose the right nutritionist:

1. Credentials: Look for nutritionists who have proper credentials. These credentials indicate that the individual has met specific educational and professional requirements. Jane Stevens trained for four years to become a nutritionist and has a first-class Bachelor of Science Honours degree in Human Nutrition.

2. Experience: Consider the nutritionistโ€™s experience and areas of expertise. Some nutritionists specialise in certain areas such as weight management, sports nutrition, or pediatric nutrition. Choose a nutritionist who has experience in your specific area of concern. Jane Stevens has four years experience supporting hundreds of adults with weight management, reducing cholesterol, balancing blood sugar and lowering blood pressure.

3. Communication style: Itโ€™s important to choose a nutritionist who you feel comfortable talking to and who listens to your concerns. Look for someone who is supportive, non-judgmental, and willing to work with you to develop a personalised plan that fits your lifestyle. Jane Stevens has received many testimonials commenting on her approachability, likeability and empathy.

4. Availability: Consider the nutritionistโ€™s availability and location. Choose someone who is accessible and convenient for you to see on a regular basis. Jane is happy to support you via email, over the telephone, face to face or online. This means you can benefit from her support no matter where you live.

5. Cost: Discuss the cost of services with the nutritionist before starting any treatment. See Janeโ€™s list of charges here. With that said, Jane is prepared to discuss your needs and agree a bespoke service that suits us both.

Making the Most of Your Nutritionist Consultation: Tips and Strategies

To make the most of your nutritionist consultation, itโ€™s important to be prepared and proactive in your approach. Here are some tips and strategies to help you maximise the benefits of your consultation:

1. Set specific goals: Before your appointment, take some time to think about your health goals and what you hope to achieve through working with your nutritionist. Setting specific goals will help guide the conversation and ensure that you and your nutritionist are on the same page.

2. Be honest about your lifestyle habits: Itโ€™s important to be honest with your nutritionist about your current diet and lifestyle habits. This will help them get a better understanding of your needs and develop a plan that is realistic and sustainable for you. There is no need to be concerned, Jane is approachable and non-judgemental.

3. Keep a food diary: Consider keeping a food diary for a few days prior to your appointment. This will help Jane to get a better understanding of your current eating habits and identify areas that may need improvement. It is also worth writing out one hundred of your favourite foods, along with those you donโ€™t like. There is no point in me recommending you eat something if you donโ€™t like it.

4. Ask questions: Donโ€™t be afraid to ask questions during your consultation. Jane is there to provide guidance and support, so take advantage of her expertise. Ask about specific nutrients, food choices, or any concerns you may have about your diet or health goals. Maybe write down your thoughts before you contact Jane.

5. Take notes: During your consultation, take notes on the recommendations and guidance provided by your nutritionist. This will help you remember the information discussed and serve as a reference for future reference. With that said, Jane will provide a summary of what was discussed, and her recommendations.

Remember that working with a nutritionist is a collaborative process.

Be open to trying new foods and making changes to your diet, but also communicate any concerns or challenges you may have along the way.

Your nutritionist, Jane, is there to support you and help you achieve your health goals.

References

  1. Fruit and vegetables and cancer risk https://www.nature.com/articles/6606032
  2. Nutrition and gut health: the impact of specific dietary components โ€“ itโ€™s not just five-a-day https://www.cambridge.org/core/services/aop-cambridge-core/content/view/695D2CD23097CA8D98C814037C9CADA1/S0029665120000026a.pdf/div-class-title-nutrition-and-gut-health-the-impact-of-specific-dietary-components-it-s-not-just-five-a-day-div.pdf
  3. Dietary patterns, dietary nutrients and cardiovascular disease https://www.imrpress.com/journal/RCM/23/1/10.31083/j.rcm2301017/htm
  4. Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review https://www.mdpi.com/2072-6643/12/8/2236

Weight management is a crucial aspect of overall health and well-being.

Maintaining a healthy weight not only improves physical appearance, but it also reduces the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

We will explore the various aspects of weight management and provide tips and strategies for successful weight loss.

Understanding the basics of weight management

Weight management refers to the process of maintaining a healthy body weight through a combination of proper nutrition, regular physical activity, and lifestyle modifications.

It involves achieving a balance between energy intake (calories consumed) and energy expenditure (calories burned). When the energy intake exceeds the energy expenditure, weight gain occurs.

Conversely, when the energy expenditure exceeds the energy intake, weight loss occurs.

Several factors contribute to weight gain and loss. These include genetics, metabolism, hormonal imbalances, diet, physical activity levels, and lifestyle choices. Understanding these factors can help individuals make informed decisions about their weight management journey.

Setting realistic weight loss goals

Setting realistic weight loss goals is essential for long-term success. It is important to set achievable goals that are specific, measurable, attainable, relevant, and time-bound (SMART). Unrealistic goals can lead to frustration and disappointment, making it more challenging to stay motivated.

When setting weight loss goals, it is important to consider factors such as current weight, desired weight, time frame for achieving the goal, and any underlying health conditions. It is also crucial to focus on overall health and well-being rather than just the number on the scale. Setting non-scale goals such as improving fitness levels or reducing body fat percentage can be more motivating and sustainable in the long run.

Creating a healthy meal plan

A healthy meal plan plays a crucial role in weight management. It helps ensure that individuals are consuming the right balance of nutrients while controlling portion sizes and calorie intake. A balanced and nutritious meal plan should include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

When creating a meal plan, it is important to consider individual preferences, dietary restrictions, and lifestyle factors.

Planning meals in advance can help individuals make healthier choices and avoid impulsive eating.

It is also beneficial to include a mix of macronutrients (carbohydrates, proteins, and fats) in each meal to promote satiety and prevent nutrient deficiencies.

Incorporating physical activity into your daily routine

Physical activity is a key component of weight management. Regular exercise not only burns calories but also helps build lean muscle mass, improves cardiovascular health, boosts metabolism, and enhances overall well-being.

It is recommended to engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

Incorporating exercise into daily routine can be challenging for some individuals. However, it is important to find activities that are enjoyable and sustainable in the long term.

This can include activities such as walking, jogging, swimming, cycling, dancing, or participating in group fitness classes. It is also beneficial to incorporate strength training exercises at least twice a week to build muscle and increase metabolism.

Finding motivation and staying on track

Finding motivation is crucial for weight loss success. It is important to identify personal reasons for wanting to lose weight and remind oneself of these reasons regularly.

This can include improving health, increasing energy levels, boosting self-confidence, or setting a positive example for loved ones.

Staying motivated can be challenging at times, especially when faced with setbacks or plateaus.

It is important to celebrate small victories along the way and focus on progress rather than perfection. Surrounding oneself with a supportive network of friends and family can also provide encouragement and accountability.

Overcoming common weight loss challenges

A weight loss journey often comes with its own set of challenges. Common challenges include cravings, emotional eating, lack of time, social pressures, and unrealistic expectations.

It is important to identify these challenges and develop strategies to overcome them.

To overcome cravings and emotional eating, it can be helpful to find healthier alternatives or distractions such as going for a walk, practicing deep breathing exercises, or engaging in a hobby.

Planning meals and snacks in advance can also help avoid impulsive eating. Finding time for physical activity can be challenging, but it is important to prioritize exercise and make it a non-negotiable part of the daily routine.

Mindful eating and portion control

Mindful eating and portion control are important strategies for weight management. Mindful eating involves paying attention to the body’s hunger and fullness cues, eating slowly, and savoring each bite.

It also involves being aware of the emotions and triggers that may lead to overeating.

Portion control involves consuming appropriate serving sizes to avoid overeating.

It can be helpful to use smaller plates and bowls, measure portions using measuring cups or a food scale, and practice mindful portioning when dining out.

It is also beneficial to focus on nutrient-dense foods that are low in calories but high in vitamins, minerals, and fiber.

The importance of hydration for weight management

Hydration plays a crucial role in weight management. Drinking an adequate amount of water throughout the day helps maintain proper bodily functions, promotes satiety, aids digestion, and supports metabolism.

Dehydration can often be mistaken for hunger, leading to unnecessary calorie consumption.

To stay hydrated, it is recommended to drink at least 8 cups (64 ounces) of water per day.

It is also beneficial to consume water-rich foods such as fruits and vegetables. Carrying a reusable water bottle can serve as a reminder to drink water regularly.

Building a support system for success

Building a support system is essential for weight loss success. Surrounding oneself with individuals who share similar goals and values can provide encouragement, accountability, and motivation.

This can include friends, family members, coworkers, or joining a support group or weight loss program.

It is important to communicate with the support system and share progress, challenges, and victories. Celebrating milestones together can provide a sense of accomplishment and further motivation to continue on the weight loss journey.

Celebrating progress and maintaining weight loss

Celebrating progress is important for maintaining motivation and staying on track with weight loss goals.

It is important to acknowledge and celebrate small victories along the way, such as fitting into a smaller clothing size or completing a challenging workout.

This can help boost self-confidence and reinforce positive behaviors.

Maintaining weight loss requires long-term lifestyle changes rather than short-term fixes.

It is important to continue practicing healthy eating habits, regular physical activity, and mindful behaviors even after reaching the desired weight.

Regular monitoring of weight and body measurements can help identify any potential weight regain and allow for adjustments as needed.

Weight management is a lifelong journey that requires commitment, patience, and perseverance.

Remember that each person’s journey is unique, and it is important to listen to one’s body and make choices that align with individual needs and preferences.