Weight loss that actually sticks.
8 & 12-Week Weight Loss Programmes, Auckland
A structured, sustainable weight loss nutrition programme with an Auckland Registered Dietitian — no crash diets, no gimmicks. Just an evidence-based weight loss plan built around your actual life, with the accountability to see it through.
Evidence-based.
Never a crash diet.
"Weight loss that lasts isn't about willpower for six weeks — it's about a plan you can actually live with, and someone in your corner when life gets in the way."
Most weight loss programmes fail for the same reason: they're generic, they're too restrictive to sustain, and there's no one checking in when motivation dips. As a Registered Dietitian with 16 years of clinical experience, Hamish builds realistic, personalised plans grounded in science — not fads.
He also brings a dual clinical specialty that few dietitians offer: alongside weight loss, he has extensive experience in Type 2 diabetes management, meaning your programme can account for blood sugar, medication, and metabolic health from day one if that's part of your picture.
And as a competitive athlete himself — 3× NZ Muay Thai champion and 5× 100-mile ultramarathon finisher — Hamish understands discipline, plateaus, and the mental side of sustained change. This isn't a textbook plan. It's built by someone who understands what it takes to see hard things through.
Two programmes.
One outcome.
The Full Reset
Our most comprehensive weight loss programme — build real habits, work through plateaus, and land on a way of eating you can keep for life.
- ✓Full Initial Assessment (50 min)Detailed health history, current eating patterns, lifestyle review, and realistic goal setting
- ✓Personalised Weight Loss Nutrition PlanA structure built around your actual routine, preferences, and budget — not a generic template
- ✓12 Weekly Check-InsAlternating weekly between a 15-minute phone/email progress review and a 30-minute in-person or online follow-up, every week for 12 weeks
- ✓Habit & Behaviour Change CoachingPractical strategies for the things that actually derail progress — cravings, social eating, motivation dips
- ✓Progress Tracking Beyond the ScaleMeasurements and markers that show real change, even in weeks the scale doesn't move
- ✓Plateau-Proofing & Maintenance PlanA structured approach for breaking through stalls and keeping results once the programme ends
- ✓Metabolic & Medication ConsiderationsGuidance that accounts for T2D, PCOS, thyroid conditions, or GLP-1 medication where relevant
- ✓Email Support Between SessionsDirect access to Hamish for quick questions, food diary review, and troubleshooting
- ✓Written Resources & GuidesDetailed written plans, food lists, and reference guides you keep forever
- ✓Full Resource Kete AccessNormally $9/week — included at no extra cost for the full 12 weeks
The Focused Start
A focused, results-driven weight loss programme. Ideal if you want structure and momentum without a 12-week commitment.
- ✓Full Initial Assessment (50 min)Detailed health history, current eating patterns, lifestyle review, and realistic goal setting
- ✓Personalised Weight Loss Nutrition PlanA structure built around your actual routine, preferences, and budget — not a generic template
- ✓8 Weekly Check-InsAlternating weekly between a 15-minute phone/email progress review and a 30-minute in-person or online follow-up, every week for 8 weeks
- ✓Habit & Behaviour Change CoachingPractical strategies for the things that actually derail progress — cravings, social eating, motivation dips
- ✓Progress Tracking Beyond the ScaleMeasurements and markers that show real change, even in weeks the scale doesn't move
- ✓Metabolic & Medication ConsiderationsGuidance that accounts for T2D, PCOS, thyroid conditions, or GLP-1 medication where relevant
- ✓Email Support Between SessionsDirect access to Hamish for quick questions and food diary review
- ✓Written Resources & GuidesDetailed written plans, food lists, and reference guides
- ✓Full Resource Kete AccessNormally $9/week — included at no extra cost for the full 8 weeks
Package comparison
| What's included | Single Consult | 8-Week · $650 | 12-Week · $900 |
|---|---|---|---|
| Initial Assessment (50 min) | ✓ | ✓ | ✓ |
| Personalised Weight Loss Plan | ✓ | ✓ | ✓ |
| Follow-Up Consultations | -- | 4 sessions (30-min) | 6 sessions (30-min) |
| Phone/Email Progress Reviews | -- | 4 sessions (15-min) | 6 sessions (15-min) |
| Habit & Behaviour Change Coaching | -- | ✓ | ✓ |
| Progress Tracking Beyond the Scale | -- | ✓ | ✓ |
| Resource Kete Access | -- | ✓ | ✓ |
| Metabolic & Medication Considerations | -- | ✓ | ✓ |
| Plateau-Proofing & Maintenance Plan | -- | -- | ✓ |
| Email Support Between Sessions | -- | ✓ | ✓ |
| Written Resources & Guides | -- | ✓ | ✓ |
| Programme Duration | 1 session | 8 weeks | 12 weeks |
| Total cost | $210 | $650 | $900 |
| Payment Plan Option | -- | $210 + $64.74/wk × 7 | $210 + $64.61/wk × 11 |
All packages include a free 15-minute discovery call. Book online — evening and weekend appointments available.
Payment plans available on both packages: the $210 initial consult fee is paid at the start, with the remaining balance divided evenly across the rest of the programme, plus a 3% surcharge.
Built for real life,
not a fitness magazine.
Sustainable Weight Loss
For anyone who's tired of restrictive diets that don't last. A realistic plan built around food you actually enjoy, that fits the life you actually have.
Perimenopause & Menopause
Hormonal shifts change how your body holds and loses weight. A plan that works with these changes — not one built for a 25-year-old's metabolism.
Type 2 Diabetes + Weight Loss
Hamish's dual clinical background in weight loss and diabetes means blood glucose, medication, and weight goals are managed together — not in isolation.
PCOS & Hormonal Weight Loss
PCOS makes weight loss genuinely harder — insulin resistance and hormonal factors need a different approach than standard calorie advice.
Medication-Assisted (GLP-1)
Support alongside Ozempic, Saxenda, Mounjaro, or similar — protecting muscle mass, managing side effects, and building habits that last beyond the medication.
Busy Professionals & Families
No time for elaborate meal prep. Practical strategies that work around a full calendar, family meals, and the realities of a genuinely busy life.
What the programme
actually looks like
Discovery Call
15-minute free call. We talk about your goals, your history with weight loss, and any health conditions or medications. I'll tell you honestly which package suits you best.
Deep Assessment
50-minute initial consultation. Full health and nutrition history, current eating patterns, and goal setting. You leave with a personalised plan on day one.
Weekly Check-Ins
Regular follow-ups throughout the programme. We review progress beyond the scale, adjust the plan, and troubleshoot whatever's getting in the way.
Results That Last
A clear plateau-proofing and maintenance strategy, so you leave the programme with habits — not just a number — that hold once check-ins stop.
Package FAQs
Which package is right for me — 8 or 12 weeks?
If you want a focused block to build momentum and get real traction, the 8-week package is a great starting point. If you're working through a bigger change — habits, plateaus, or a hormonal/metabolic condition — the 12-week gives more time to build something that lasts. We'll discuss this in the free discovery call and I'll give you an honest recommendation.
Is this a crash diet or quick fix?
No — that's exactly what this programme is built to avoid. There's no extreme restriction, no banned food lists, and no unsustainable rules. It's a realistic, evidence-based plan designed to produce results you can actually maintain, not just for 8 or 12 weeks but afterwards too.
Can this work alongside weight loss medication (Ozempic, Saxenda, Mounjaro)?
Yes. Nutrition support alongside GLP-1 medication is an increasingly common — and important — part of this work. The focus is on protecting muscle mass, managing appetite and side effects, getting adequate nutrients, and building habits that carry you forward if or when you come off the medication.
Do you work with Type 2 diabetes and weight loss together?
Yes — this is a particular area of expertise. Hamish has 12+ years of specialist clinical experience in diabetes alongside his weight loss work, so blood glucose, medication, and weight goals can be managed as one coordinated plan rather than two separate conversations.
Are the packages available online?
Yes — all consultations can be done via phone or video call. Clients from anywhere in New Zealand are welcome, and most of the programme is delivered online, making it easy to fit around work and family life.
What if I've tried everything before and nothing worked?
That's one of the most common starting points, and it's usually not a willpower problem — it's that the previous approach wasn't realistic or personalised. We'll look honestly at what hasn't worked before and build something different this time, with regular check-ins so you're not doing it alone.
Can I claim my consultation through health insurance?
Many health insurance providers — Southern Cross is a common example — offer rebates for nutrition and dietitian consultations, depending on your individual policy. As a Registered Dietitian with the NZ Dietitians Board, consultations may be eligible for reimbursement under some plans. You pay for your consultation as normal, receive a receipt, and submit it to your insurer for reimbursement. Eligibility varies by provider and policy, so it's worth checking directly with them beforehand.
Ready for weight loss
that actually lasts?
Start with a free 15-minute discovery call with an Auckland weight loss dietitian. We'll talk through your goals, your history, and where you're at — and I'll tell you exactly how I can help. No obligation, no hard sell.