#606: Practical Nutrition Strategies for Fat Loss – Luke Hanna

Body composition goals, particularly bodyfat loss, are among the most common reasons people seek support from a nutritionist or health and fitness professional. While the principles are well established, the challenge is helping individuals apply them consistently in real-world conditions.

Many people struggle due to hunger, unrealistic expectations, emotional eating, inconsistent routines, or overly restrictive dieting approaches. These challenges can make fat loss difficult to sustain, even when someone understands what they "should" be doing.

In this episode,  Luke Hanna discusses practical strategies for improving body composition, including food diaries, energy-density manipulation, preloads, mindful eating, and realistic goal-setting. The discussion emphasizes identifying individual barriers, collaborating with clients, and building repeatable behaviours that support both fat loss and long-term maintenance.

Luke Hanna holds a Master's degree in Obesity and Clinical Nutrition from University College London and a degree in Sport and Exercise Science from the University of Portsmouth. He currently works as a nutrition coach and personal trainer.

Timestamps:

• [03:15] Interview
• [05:39] Client assessment basics
• [11:59] Alternatives to tracking
• [13:57] Volume eating
• [18:56] Preloads before meals
• [22:25] Snacking and hunger types
• [26:44] Habits and food environment
• [30:40] Managing expectations
• [33:51] Transition to maintenance
• [39:09] Key ideas (premium-only)

Links:

• Go to episode page (with resources)
• Join the Sigma newsletter for free
• Subscribe to Sigma Nutrition Premium
• Instagram: @lukehannanutrition