Introduction
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.
- [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)
Episode Resources
- Join the Sigma newsletter for free
- Subscribe to Sigma Nutrition Premium
- Enroll in the next cohort of our Applied Nutrition Literacy course
- Instagram: @lukehannanutrition
- Mentioned research:
- Rolls et al., 2025 – “The Big Three” properties of food that drive intake
- Rolls et al., 2025 – High satiety: Evaluating determinants of energy compensation and intake in multiple preloading studies
- Miquel-Kergoat et al., 2015 – Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis
- Robinson et al., 2013 – Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating
- Klos et al., 2022 – Impact of energy density on energy intake in children and adults: a systematic review and meta-analysis of randomized controlled trials
Guest Information
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.
His work is grounded in evidence-based practice, translating nutrition science into strategies that are sustainable for people with demanding professional lives. He is particularly interested in how people think about food and how trends and popular narratives influence nutrition beliefs.
Useful Terminology
- Energy Density – Energy density refers to the amount of energy in a given weight of food, usually expressed as calories per gram. Foods with lower energy density provide fewer calories for a larger volume of food.
- Hypocaloric Diet – A diet that provides fewer calories than a person expends (a calorie deficit exists).
- Volume Eating – A term coined to represent a strategy that emphasizes foods that are relatively low in calories but high in volume, such as fruits, vegetables, lean proteins, legumes, and broth-based soups. The aim is to allow a person to feel physically satisfied while reducing total calorie intake.
- Preload – A preload is a term used in research for something consumed shortly before a main meal, typically 15–30 minutes beforehand. When composed of low-energy-density, high-fiber, or protein-rich foods, preloads may reduce hunger and help moderate intake at the following meal.
- Mindful Eating – Whilst various definition exist, mindful eating often refers to eating with greater awareness of hunger, fullness, emotions, environment, and eating pace. It may include strategies such as eating without distraction, slowing down, and pausing before impulsive snacking.
- Process-Oriented Goal – A goal that focuses on the behaviours required to achieve an outcome, rather than the outcome itself.
Client Assessment
- In Luke’s nutrition practice, most clients who seek nutrition support are asked to complete some form of food diary before a plan is created.
