WLA Nutrition Formula: The Daily Formula for Healthy Weight Loss and Sustainable Results

6 Apr

When it comes to sustainable weight loss, the internet is overflowing with advice - some of it useful, much of it conflicting, and a good deal of it completely unrealistic. Many women find themselves stuck in a cycle of dieting, calorie counting, and restriction, only to see results fade as soon as the latest diet ends. That’s where the Weight Loss Academy (WLA) steps in with a different approach.

In this blog, we will dive into the WLA Nutrition Formula, exploring how it can help you achieve healthy weight loss and sustainable results. We’ll look at the background of how the formula was developed, its core principles, and how it works on a daily basis to support your weight loss journey through portion control and balanced meals.

The Development of the WLA Nutrition Formula: From Personal Experience to Proven Strategy

The WLA Nutrition Formula was created from real-life experience. Founder of the Weight Loss Academy, Anna Wallace’s personal journey with weight loss and nutrition led her to realise the need for a simple, flexible way to help people manage their nutrition effectively. After studying nutrition at university, Anna wanted to help others achieve a healthy balance with food and break free from the cycle of restrictive diets.

However, it wasn’t until beginning to work with clients that Anna saw the need for a clear, easy-to-understand formula to explain nutrition and portion control. Despite having the education, Anna realised that many of her clients struggled with understanding how to balance their meals and what foods were truly healthy. This gap in knowledge led her to create the WLA Nutrition Formula.

In Episode 18 of The We Are Wellbeing Podcast on The WLA Nutrition Formula: Simple Daily Foundations for Fat Loss & Energy, Anna discusses what led her to develop the WLA Nutrition Formula.

What Makes the WLA Nutrition Formula Work for Sustainable Weight Loss?

At its core, the WLA Nutrition Formula is a flexible framework that guides you in structuring your meals in a way that naturally supports healthy weight loss and overall well-being through portion control.

The WLA Nutrition Formula is designed to take the stress out of eating while supporting sustainable weight loss. No more second-guessing portion sizes, cutting out entire food groups, or feeling deprived. Instead, the approach focuses on healthy meal planning that helps you build balanced meals that keep you satisfied and energised.

The Key Principles of the WLA Nutrition Formula

The WLA Nutrition Formula revolves around portion control and a healthy balance of food groups – carbohydrates, protein, and fats. It’s built on the UK Government’s nutritional guidelines for healthy meal planning, ensuring that your meals are both nutritious and satisfying [1].

Main Principles:

Reducing the consumption of carbohydrates – Not eliminating them, just a reduction in the recommended amount for a healthy individual.

A reduction in processed foods and added sugars – Encouraging whole, minimally processed foods.

The inclusion of wholegrain carbohydrates, lean meats, fish, full-fat dairy, healthy fats, fruits, and vegetables – Ensuring a well-rounded, nutrient-dense diet.

The inclusion of healthy snacking – 2 to 3 times per day to maintain energy levels.

The 80/20 approach to eating across the week – Allowing flexibility and enjoyment while prioritising nutritious choices [2].

Drinking the recommended 8 glasses of water a day – Staying hydrated for optimal health and digestion [3].

Including some movement during the day – Supporting overall well-being and metabolic health [4].Health Benefits Beyond Weight Loss

What is the WLA Nutrition Formula Approach?

The WLA Nutrition Formula takes a flexible approach to food, using food categories as a starting point to help structure meals. The main food groups include proteins, carbohydrates, fruits and vegetables, and healthy fats.

The Approach to Carbohydrates

When the Nutrition Formula refers to carbohydrates, it’s specifically talking about the additional carbohydrate elements in a meal - things like pasta, potatoes, couscous, rice, and bread. These foods should not be feared or eliminated.

The key is to balance the amount of these carbohydrates in your diet, ensuring you eat them in healthy portion sizes and prioritise high-fibre options like whole grains.

The goal with the Nutrition Formula is to focus on portion control, so that over time, you can estimate the right portion sizes for your meals without needing to measure or weigh them. This approach makes it easier to maintain long-term.

How to Apply the WLA Nutrition Formula Daily for Lasting Results

The WLA Nutrition Formula is built around a flexible, balanced approach that can be easily applied to daily meals. Here’s how the WLA Nutrition Formula helps with healthy meal planning and portion control on a daily basis:

1. Breakfast: Start with Protein

For the first meal of the day, the focus is always on protein. Breakfast is crucial for setting up a strong nutritional foundation for the day. Your protein element could come from a variety of sources, including:

Eggs
Smoothies
Yoghurt with fruit

Breakfast may also include a small amount of carbohydrates, either from lower-carbohydrate fruits like berries or higher-carbohydrate options like porridge or cereal.

The key is starting with a protein-focused meal and adding carbs as needed, based on your energy levels and goals for the day. This ensures you're fueling your body effectively from the start.

2. Lunch: A Low-Carbohydrate Meal

For lunch, the goal is to keep things simple but balanced. Lunch is a low-carbohydrate meal, focusing on protein and plenty of vegetables. A typical low-carbohydrate lunch might include:

A protein element (meat, fish, or plant-based protein)
A variety of high-fibre vegetables (such as leafy greens, broccoli, or cauliflower)
Healthy fats (like avocado, olive oil, or hummus)

This combination helps to keep you full and satisfied, without the energy dips that can come with higher-carbohydrate meals. If you’re away from home, you can easily grab a ready-made salad with protein or put together a quick vegetable-packed soup with a protein side.

3. Dinner: A High-Carbohydrate Meal

Dinner is the time for a higher-carbohydrate meal. Here’s where the day’s carbohydrate intake is balanced. A typical high-carbohydrate dinner might include:

A protein element
A variety of vegetables
Healthy fats
A higher-carbohydrate food (pasta, rice, potatoes, or grains)

The idea behind this is to ensure that the evening meal provides energy to fuel the body overnight. The focus is on a nutritious, balanced meal that supports your health, while still allowing for some variety and enjoyment.

In Episode 18 of The We Are Wellbeing Podcast on The WLA Nutrition Formula: Simple Daily Foundations for Fat Loss & Energy, Anna discusses how she uses the WLA Nutrition Formula on a daily basis.

Why the WLA Nutrition Formula Works

The WLA Nutrition Formula works because it focuses on sustainable weight loss rather than quick fixes.

At the heart of our approach is the belief that weight loss should be simple, enjoyable, and sustainable. The WLA Nutrition Formula is not about restriction but rather about learning how to balance your meals for long-term success. Here’s why it works:

No Foods Are Off-Limits – Unlike many restrictive diets, we don’t tell you what you can or can’t eat. Instead, we focus on balance so you can still enjoy your favourite foods in a way that supports your goals.
Tailored to You – Whether you’re looking to lose weight, maintain your progress, or improve overall health, the Nutrition Formula adapts to your needs.
Promotes Consistency, Not Perfection – This isn’t about following strict rules. It’s about creating a way of eating that fits your lifestyle and is easy to maintain.
Encourages Healthy Relationships with Food – No more guilt around eating. The WLA approach helps you make informed food choices without the stress of counting every calorie.

Frequently Asked Questions (FAQs)

1. Can I follow the WLA Nutrition Formula if I have dietary restrictions (e.g., gluten-free, vegetarian, dairy-free)?

Yes! The WLA Nutrition Formula is flexible and can be adapted to suit various dietary preferences and restrictions. Whether you’re gluten-free, vegetarian, or dairy-free, the key is to focus on balanced meals with plenty of protein, vegetables, and healthy fats, while swapping in appropriate substitutes that align with your dietary needs.

2. Is the WLA Nutrition Formula suitable for people with busy lifestyles?

Absolutely! The WLA Nutrition Formula is designed to be flexible and realistic for busy people. By focusing on simple meal planning strategies and portion control, you can make healthy choices even with a hectic schedule. Quick meal ideas and healthy snack options are built into the formula to help you stay on track without feeling overwhelmed.

3. Can I follow the WLA Nutrition Formula while eating out or travelling?

Yes! The WLA Nutrition Formula is all about flexibility. When eating out or travelling, you can make choices that align with the formula by prioritising protein, vegetables, and whole grains, while being mindful of portion sizes.

4. Can I continue to follow the WLA Nutrition Formula after reaching my weight loss goals?

Yes! The WLA Nutrition Formula is not just for weight loss; it’s a lifestyle approach to sustainable health. Once you reach your goals, you can continue to use the formula to maintain your weight and overall well-being. The habits you develop with the formula will support long-term health and fitness.

5. Is the WLA Nutrition Formula suitable for prediabetes and type 2 diabetes?

Yes! The WLA Nutrition Formula is well-suited for those with prediabetes or type 2 diabetes. In fact, our approach aligns closely with the guidance provided by Diabetes UK, focusing on balanced meals, portion control, and reducing added sugars and processed foods. By prioritising whole foods, healthy fats, lean proteins, and fibre-rich carbohydrates, the WLA Nutrition Formula naturally supports blood sugar balance, making it a great choice for managing and improving metabolic health.

Conclusion

The WLA Nutrition Formula is designed for sustainable weight loss that can be maintained long-term. By focusing on healthy meal planning and portion control, it helps you achieve lasting results without the need for restrictive diets. Whether you’re looking to lose weight, maintain your progress, or improve overall health, the WLA Nutrition Formula provides a clear and flexible approach that works.

In the Shift & Sustain program, we use the WLA Nutrition Formula to help you achieve sustainable weight loss. Our signature WLA approach focuses on supporting women with every tool that's needed for long-lasting, transformative change. Our goal is to support our members back to their happy place in their body, where they feel confident, comfortable, healthy, strong and empowered.

Want to learn more about the Shift & Sustain program, be sure to check out Episode 17 of The We Are Wellbeing Podcast on The Shift & Sustain Blueprint: The Simple 3-Step Formula for Reaching Your Weight Loss Goals, which explores the 3 step formula that we walk our clients through to achieve their weight loss goals. Or You can read more about the program here.