By the end of this course, you’ll be able to:
✅ Understand the science of metabolism, energy balance, and body composition
✅ Design a realistic nutrition and movement plan for your goals
✅ Manage stress, sleep, and hormones to optimize results
✅ Overcome emotional and restrictive eating patterns
✅ Build sustainable habits for long-term weight stability and confidence
Master the science and psychology of sustainable weight management. Learn how to balance metabolism, nutrition, and lifestyle habits to achieve and maintain your ideal weight the healthy, lasting way.
This 6-week guided course helps you understand the real science behind weight management — no fads, no extremes, just evidence-based strategies that work long term. You’ll learn how metabolism, hormones, sleep, and stress affect your results, and how to create a sustainable calorie and activity balance that fits your unique body.
Through expert-led lessons, habit-building tools, and self-assessments, you’ll design your own realistic nutrition and movement plan — one that supports fat loss, muscle maintenance, and lifelong health.
Duration: 6 Weeks (Self-Paced)
Difficulty Level: Intermediate
Certification: Extra Hallam Certificate of Completion
Understanding energy balance and metabolism
The truth about calories in vs. calories out
Identifying your body’s unique metabolic type
How macronutrients affect weight regulation
Setting realistic calorie and macro goals
Building balanced, satisfying meals for results
The role of strength and cardio training in weight control
How muscle mass influences metabolism
Creating a simple, flexible fitness plan
How cortisol, insulin, and leptin affect hunger and fat storage
Sleep’s impact on metabolism and appetite
Stress management tools for consistent progress
Identifying emotional eating patterns and triggers
Mindful eating and habit rewiring techniques
Setting up accountability and self-compassion routines
Designing your personalized weight management blueprint
Overcoming plateaus and maintaining results
Long-term success: how to live in balance, not restriction
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