Are you ready to make peace with food and break free from dieting for good? I am here to help with! I combine qualified nutritional advice with Intuitive Eating coaching and ongoing support to get you to your happiest and healthiest self, without overwhelm, confusion or deprivation.
Do any of these sound familiar?
“I’m confused, fed up and need advice from a qualified professional.”
“I’ve been on and off of so many different diets and nothing seems to work.”
“I binge eat, overeat and find that I just can’t stop eating.”
“I eat when I am feeling emotional, anxious or stressed.”
“My whole life feels like it’s revolved around eating or planning to eat healthy.”
“I have a long list of forbidden foods and food rules and I just want to enjoy eating healthy foods”
How it works
This 1-hour session over video call is to get to know you, your lifestyle and preferences in great detail. I will do a full assessment, and we will explore your relationship with food and body image, your food problems and lifestyle, including stress, anxiety, sleep, and movement. We’ll identify which unique factors may holding your back and unravel what you are hoping to get out of working together.
Introduction to Intuitive Eating
This second 1-hour session over video call is where we lay out the foundations of your Intuitive Eating journey. You will leave this session feeling equipped with how to get started on your journey to reaching your happiest and healthiest self, free of food fears, guilt and restriction. See "what to expect in sessions" below.
These sessions are for 45-minutes via video call spread weekly or 2 weekly. Each follow-up session is tailored to your individual needs. We will continue to unravel your food problems and day-to-day challenges and work together to resolve them. Between session activities and resources will be provided. Support is on hand via a specialist dietetic app in between sessions.
"Reclaim your Intuition"
- Intuitive Eating and Health Assessment
- 1 x Initial Consultation
- 1 x Introduction to Intuitive Eating
- 4 x Follow-up sessions
- Personalised written materials tailored to you and your journey
- Between session activities and resources
- Access to Oviva App support where you can share your food/thoughts/feelings/questions or anything else you would like me to see.
- Text/Email/App support in between consultations as required.
What to expect in the sessions
Intuitive Eating is an approach that teaches you how to move away from rigid external rules, and learn to eat according to your body’s natural appetite and physiological cues. Here is what you can expect to cover in sessions.
After your Initial Consultation, sessions usually begin by helping you recognise how dieting and restriction has contributed to eating problems. It’s time to get angry at the lies diets have sold you, and understand the science behind why they don’t work. We will look at who and what you are influenced by, and how we can start shifting diet thinking. If you’re feeling brave this is the step where we ditch the scales, toss out diet plans, magazines and cookbooks and clean up your social media feed. It’s time to break up with diet culture for good so you can allow Intuitive Eating to become part of your life.
Learn to honour your hunger
This step is about learning to nourish your body with the right amount of energy to avoid going into starvation mode. I get that this might sound simple, but it’s often one of the most enlightening steps of my clients journey. It’s surprising how many people rely on the clock, calories, or other tools to tell us when to eat. Some even see it as a win to have pacified the hunger with water, coffee or diet coke! Allowing yourself to become excessively hungry triggers a natural intense desire to eat, often leading to unintended binge eating. Our body is the best tool to tell us when to eat, so this step is about learning to recognise how hunger feels for you and removing guilt for nourishing your body.
Make peace with foods
This step is about giving yourself permission to eat ALL food! Yes, I know that sounds super scary. But the reality is, restriction hasn’t worked either. Restriction in fact fuels the binge restrict cycle. In this step, we break down food rules and do a little myth busting – usually around common fear foods like sugar, dairy, additives, protein, gluten, carbs. I help you understand where your fears are coming from and break down the actual science behind these foods. This isn’t about a free for all. I will give you guidance on how to approach previously restricted foods with curiosity and in a way that you feel safe.
Discover food satisfaction
Have you ever considered whether rice cakes, kale crisps and low-calorie cereal bars actually leave you feeling satisfied. Quite often filling up on these low calorie foods, leaves us feeling unsatisfied. We find ourselves at some point in the day or week, uncontrollably diving into the foods we are trying to avoid (cheese, cookies, chocolate, ice-cream etc.). Through mindful eating exercises, and really tuning into your taste buds, you will learn to discover what foods you actually enjoy, and what foods aren’t serving you too well.
Respect your fullness
When was the last time you stopped eating when you were comfortably full? Feeling BETTER for eating? When stuck in the diet mentality, we can often swing from being overly hungry (through restriction) all the way to being stuffed. With intuitive eating, no foods are off limits and there are no rules. You can therefore feel safe in the knowledge that you can eat as much as you need to feel comfortable right now, and eat again when your body is ready for it.
Honour feelings without food
Emotional eating is perfectly natural and is usually an act of self-care. It should not fill you with guilt. As you move through the intuitive eating journey, honour your hunger and remove the forbidden of foods, emotional eating can actually dissipate. However, if food is still your only or main coping mechanism, we will work work though ways to soothe your emotions that aren’t just with food. We will also work together to identify other areas of your life that may be impacting your ability to tune into your bodies natural signals (e.g. lack of sleep, stress, boundaries).
Respect your body
As you move through the intuitive eating journey, you may find your weight fluctuates a little, before it settles in its happiest and healthiest place. It’s time to accept that your body shape and size is special and unique to you and to not base your value or worth on a number. Your genes are set in stone, so being critical about something that you can’t change is not a helpful exercise. We will develop strategies to help you feel more neutral about your body, focusing on all of the wonderful things your body can do or has done to help rediscover self-love.
Exercise to feel the difference
We will identify ways in which you can bring joyful movement into your life for fun, fitness and with friends, rather than to punish your body. We will work to ditch rigid exercise plans if they aren’t serving you, and certainly remove pursuit of activities that you don’t enjoy. If you find movement that you makes you feel good, you’ll automatically want to do it more often without even realising!
This is all about nourishing your body with foods that satisfy you and make you feel good. There is no such thing as eating perfectly. We usually leave this step until the end, and it turns out that most people find eating a nutritious balanced diet feels good! No foods are off limits and we can identify how ALL foods have an important purpose to serve. And it is about doing this consistently over time.
Book a FREE discovery call to see if Intuitive Eating is right for you.
Other bespoke options and ongoing support is available, enquire for more information.
Got medical insurance? I’m a Registered Professional with Axa PPP, Vitality, and Aviva.
The benefits you will receive from personalised nutrition support
Enjoy Food - No Guilt
Enjoy eating foods that truly satisfy you. No more feeling deprived or eating miserable salads for ‘health’ sake. No foods are out of bounds, which means you can’t go “off plan”.
With weekly, fortnightly, or monthly check-ins, and support on hand in between consultations, I guide you through day to day challenges. You won’t find yourself “re-starting on Monday”.
A Lifetime of Tools
Find balance and enjoyment from healthy eating and have the tools to maintain your new ways of eating and living for the rest of your life. You will be free from restricted diet plans, banned foods, calorie or points counting.
Learn from an expert with realistic, practical and science-based support from start to finish to erradicate myths and confusion.
Working WITH Your Body & Lifestyle
Rediscover your innate ability to listen to your body to determine how much, when and what to eat. No more calorie counting, scales or fitness trackers. We will consider how your work, sleep, stress, family and social life impact your nutrition.
Control Binge Eating
Learn how to stop binge eating and feeling out of control around food. No more guilt, food fears, confusion or anxiety. You will learn how to build a peaceful relationship with food so you can stop yo-yo dieting and obsessing over food and your weight.
Stop Emotional Eating
Learn how to stop emotional, comfort and anxiety eating and learn how to soothe your emotions without relying on food. You can enjoy a life free of food guilt, stop weight gain, and prevent feeling uncomfortable / nauseous after eating.
Support in your Pocket
I am on hand between consultations with a specialist dietetic app. This means any burning questions can be answered daily when you need, to eradicate any confusion and ensure you get the results you deserve.
Frequently Asked Questions
What is Intuitive Eating?
At this stage of hitting “Rock Bottom” I imagine you are painfully aware that every attempt to lose weight has ended in “failure”. You are tired of valuing each day based on whether the scale is up or down a pound or two (or if you overate the day before). You think and worry about food all of the time.
Intuitive Eating is a step by step, evidence based and non-diet approach to wellness that helps you break free from the chronic side effects of dieting. It offers freedom from restriction and food rules and gets you back to normal eating. It’s an approach to help you get out of your head, and more into your body, removing the should / shouldn’t voices that constantly sit on your shoulders. You will learn how to honour your hunger, respect your fullness, how to cope with emotions without relying on food, and much much more. It’s about taking weight out of the equation and allowing our body to settle at its natural weight once eating patterns normalise.
But I've tried so many things before... how is this different?
I don’t just give you a meal plan. I teach you a way to eat so you never struggle again. It’s not a magic pill, or quick fix… and it doesn’t try to be. You will learn a completely new approach to food. No deprivation. You can’t fail.
“Kat helped transform not just my relationship with food, but also my relationship with life. With help from Kat I was able to break a cycle of restrictive eating which was usually followed by uncontrolled eating”
If I let myself eat what I want, I will just gain weight!
If you’re like most of the clients I see, the idea of not restricting yourself in some way can be really scary (even when you know that you can’t choke down one more diet plan or drink). It’s normal to feel panicky about letting go of that restriction or a set of rules, especially when the world around you is on some form of diet. It’s probably been the only tool you have known to lose weight!
Many of my clients feel stuck between two fears:
1) “If I continue dieting, I will ruin my metabolism and gain weight”.
2) “If I stop dieting, I will gain more weight / I won’t stop eating / I won’t know what to eat / I will be out of control”.
However, the reality is, dieting/restriction is often the trigger for overeating. Of course it’s hard to stop eating when you’ve been under eating and restricting food. It’s a normal response to starvation/deprivation. But once your body learns and trusts that food will always be available, that intense desire will reduce. When you banish diets and become an intuitive eater, you will be eating in response to inner signal (hunger/fullness/satisfaction), rather than relying on the external cues (e.g. a plan, time of day, calories or carbs) to tell you what to eat.
Will I lose weight?
The support will aim to help you stop overeating, reduce cravings, manage any medical conditions, and change your relationship with food so being healthy will come much easier. Weight loss does, and can occur. The process is designed to escape the diet trap so that you can find your natural weight for life.
“Kat changed my approach to food and dieting and my life! Her brilliant advice and technically superb dietetic support, in weekly sessions that supported my lifestyle changes, really made the difference between success and failure. I have lost over 15 kg and feel fantastic.”
What if I have a medical condition?
I have a degree in Nutrition and Dietetics with an NHS background. If you have a medical condition, like diabetes, PCOS, IBS/Gut health, high blood pressure, high cholesterol I am able to support you. We will use take a gentle nutrition approach to working together, which means rigid food rules we will not be enforced. We will take a look at what can be added into the diet where possible. All of the support I provide is the most up-to-date and evidence based.
I can't really afford it right now
You can pay in 2 instalments for a fee of just £15. Just drop me an email (firstname.lastname@example.org) and we can come to an arrangement. It may seem like a significant investment in yourself, and you may feel uncomfortable at the thought of it. However, what you learn will last a lifetime. Some people wouldn’t think twice about spending a few hundred on a weeks holiday, but hesitate to put themselves and their health first!
I am a bit worried about not meeting you in person
Remote coaching is quite a new concept. I understand you might be a bit sceptical. In reality, I do not need to physically examine or assess you (or at least there is nothing we can’t do over video call), and the guidance I provide would be no different to that received in a clinic room. It means you can receive support from the comfort of your own home or office, without losing time travelling to and from a clinic. You can also book a FREE 20 minute telephone consultation with me to see if you like me first too!
I don't have time right now, but I will in a few weeks/months
The mentality of ‘starting on Monday’, or ‘next month’ or ‘6 weeks before holiday’, is the diet mentality. There is never the perfect time, and never a clear run in the diary! That’s why I am there to guide and coach you week to week and help you navigate through difficult situations! Whether this be weddings, travelling, work, holidays, social events… the list is endless.
Can I get a refund if I don't like it?
Yes, it is possible to have your package refunded if you decide you do not want to continue after session 1. If however, you have started your package and decide that after session 2 you do not want to continue, unfortunately it is not possible to obtain a refund. Under special circumstances, we may be able to put you support on hold for a maximum of 3 months.
I am not available in the day time to speak, do you work evenings and weekends?
Yes, I work weekday evenings a couple of nights a week up until 8pm (please enquire for specific days) and I start consultations at 8am so you may be able to squeeze in your session before the day begins. Unfortunately, I no longer work weekends… I need a little downtime too so I can be refreshed and ready to support you! I am not rigid and I can often be flexible with appointments so we can fit in your consultation at a time that works best for you.
Need more information?
I typically respond within 6 business working hours