Why this course?
So many people who are trying to lose weight are either a) exploited for $$$ or b) unsupported.
To help people make informed decisions about the path to a healthier weight, I spent many hours in 2017-18 writing and creating over 100 videos. These videos focus on nutrition, different diets from vegan to low carb to fasting, dietitian-created meal plans, movement, sleep, support, mindset, principles, psychology, medications, supplements, surgery and more. These are now all available FREE, with transcripts, activities, meal plans and resources.
Losing weight is often not easy and not simple. It is a biopsychosociocultural challenge that needs a far better approach from healthcare.
I have NO dietary agenda. I have been working with people in the real world for long enough to realise there is NO ONE WAY for everybody, but there certainly is sensible common ground between the many options.
I hope it helps.
Dr Sam Manger.
Healthy Weight with Dr. Sam
Principle 1: It’s More than Just Appearances
Principle 2: Measure, Learn, Grow & Repeat
Principle 3: Play the Long Game
Principle 4: Holistic Approach
Principle 5: Be Honest, What Are Your Priorities?
Principle 8: Have Meaning and Be Inspired
Principle 9: Feel the Pleasure in Your Journey
Principle 10: Be Kind to Yourself
Principle 12: Pushed by Motivation, Pulled by a Vision
Principle 14: This is About More than Just You
1: Healthy Expectations and Priorities
2: The Timeline to a Long Term Healthy Weight
3: Who do I Involved in My Journey?
5: How Do You Assess Your Weight?
6: How Does Being Overweight Cause Disease?
8: Biological Causes of Obesity
10: Psychological Causes of Obesity
12: Profits, Politics and Your Weight
13: Hormones and Age in Weight Gain
Preventing Loose and Excess Skin When Losing Weight
14: Your Metabolic Rate Does Most of the Work
15: What Are Realistic Weight Loss Goals in the LONG Term?
16: Environmental Causes of Weight Gain
17: The Consequences of Being Overweight
18: The Obesity Paradox: Are There Benefits to Being Overweight? [Part 1]
19: The Obesity Paradox: Are There Benefits to Being Overweight? [Part 2]
2: Nutrition 101 – What Makes Food?
3: Nutrition 102 – General Rules
Further Reading: Omega-3s, Legumes, Nuts & Plant Foods
Further Reading: For Those Who Eat Meat
5: Reducing Hunger and Feeling Satisfied
6: The Energy of Food: Calories & Kilojoules
7: Calorie Counting – Examples
8: To Count or Not to Count Calories?
9: Small Changes That Yield Big Results
10: Grazing, Snacking and Treats
11: Liquid Calories and Alcohol – Must Watch!
Activity: Is it Time for a Pantry Flip?
15: Food Shopping Tricks and Tips
18: Will I Withdraw From Sugar?
19: Your Tastebuds and Sweetness: Does it Change?
1: The Common Ground of Diets in Weight Loss
2: Low Fat vs Low Carb, Vegan vs Paleo
3: Whole Food Plant-Based, Vegan & Vegetarian Diets
6: The Ketogenic ‘Keto’ and Low-Carb Healthy Fat Diet
10: Meal Replacements and Very Low Energy Diets
11: An Example Meal Replacement Program
12: Can I Take a Break From ‘Dieting’?
13: New ‘Way of Food’ Overview
14: How to Assess Weight Loss Diets
Tip: It Takes 20 Minutes to Feel Full
16: Should I Use Smaller Plates and Bowls?
18: Should I Have More Frequent Meals?
19: When is the Best Time to Eat?
20: Commercial Weight Loss Programs
4: The Power of Your Brain & Mind
Tip: Set Yourself Up For Success
5: Putting Cravings into Perspective
Mindfulness Apps and Resources
1: Hacking Your Internal Dialogue
Activity: Master and Vanquish Those Urges!
4: Are You Meeting Your Deeper Needs?
7: Social Isolation, Support & Weight Loss
2: The Most Common Reason People Fail
4: Have You Appreciated the New Positives?
5: Do You Need to Change it Up?
6: Practical Tips & Apps for Success
Bonus Content: FAQs
Why Am I Trying To Find A Supplement Or Quick Fix?
Natural Therapies And Supplements In Weight Loss
Natural Therapies And Supplements That Won’t Work
Natural Therapies And Supplements That Might Work?
Infrared Sauna – Does It Help You Lose Weight?
Green Tea – Does It Help You Lose Weight?
Apple Cider Vinegar – Does It Work?
Acupuncture – Does It Help You Lose Weight?
Meal Plans for Healthy Weight Loss
Click to download PDF document. Each weight loss, one-week meal plan incorporates a variety of healthy, whole foods, with each day totalling ~1000 calories.
Meal Plans: Mediterranean | Vegan | Paleo | Keto
Nutrient Breakdown: Mediterranean | Vegan | Paleo | Keto
NOTE: While these meal plans are dietitian designed, it is for general information only and is not tailored to your specific needs. It is recommended this is used in conjunction with your doctor or dietitian and is not designed for long term use.