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Sigma Nutrition Radio

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

Sigma Nutrition Radio

Danny Lennon

Nutrition, Health & Fitness

4.8 • 633 Ratings

🗓️ 19 May 2026

⏱️ 41 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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:

Transcript

Click on a timestamp to play from that location

0:00.0

Hello and welcome to Sigma Nutrition Radio. This is episode 606 of the show. My name is Danny Lennon,

0:07.7

and you are very welcome back to the podcast. Today, we're going to be getting into a topic that

0:13.3

is much more on the practical side and will hopefully be a utility to those of you who are maybe

0:19.3

working in nutrition practice or maybe who are

0:22.5

looking to modify your own dietary behaviors or that of someone else. And of course, while there's

0:29.1

a whole host of reasons why someone might engage the services of a nutritionist or dietitian

0:34.9

or health and fitness professional, one of the most common when it comes

0:38.6

to that first initial interaction is often someone coming with a goal to change their body composition

0:44.8

and by and large a lot of that time it's aimed around weight loss or more specifically body fat loss.

0:51.4

And so we'll be looking at this particular goal for helping people who have this

0:55.8

particular goal and looking at practical nutrition strategies that might be useful here. So we're

1:00.9

specifically going to look at what particular changes or interventions could be used that would

1:06.5

have some knock on effect on energy intake or on hunger whilst someone is going through a period

1:13.1

of time in a hypochloric diet and some of the practical dietary swaps that someone could make

1:18.2

that could make that more useful. So to discuss some of these pragmatic aspects, I'm going to be

1:23.1

talking with someone who's working directly as a nutrition coach with many different people

1:27.3

that have

1:27.8

this particular goal, and that is Luke Hanna, who holds a master's degree in obesity and

1:32.8

clinical nutrition from University College London, in addition to a degree in sport and exercise

1:37.7

science from the University of Portsmouth. And he has used a variety of different strategies

1:43.8

with his nutrition coaching clients that are

1:46.6

aiming to try and not only improve their dietary quality, but maybe to modify the total

...

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