Dietitian Shaheer Hamid

Dietitian Shaheer Hamid Dietitian helping overweight adults
•Lose 8-10 kg without crash diets.
• 100+ Transformations.
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19/09/2026

Insulin resistance? Start with THESE 9 habits. 👀

You don’t need to completely cut carbs.
You don’t need a “perfect” diet.
And you definitely don’t need a cupboard full of supplements.

Improving insulin sensitivity is mostly about what you do consistently.

Here are 8 habits to focus on:

1️⃣ Build balanced meals
Combine protein + fibre-rich carbs + healthy fats to make meals more filling and balanced.

2️⃣ Prioritize fibre
Vegetables, fruits, beans, lentils and whole grains can support better blood-glucose control.

3️⃣ Use vinegar strategically
Some research suggests vinegar with a meal may modestly reduce the post-meal glucose response. It’s an optional tool—not a treatment.

4️⃣ Move your body daily 🚶‍♀️
Walking, especially after meals, can help your muscles use glucose.

5️⃣ Strength train 🏋️‍♀️
More active muscle means more tissue available to take up and use glucose.

6️⃣ Stay hydrated 💧
Water won’t “fix” insulin resistance, but good hydration supports overall health and can help you avoid confusing thirst with hunger.

7️⃣ Don't blindly rely on supplements
Myo-inositol may be useful for some people with PCOS, but supplements should be individualized. Berberine also isn't something to start without professional guidance.

8️⃣ Get enough magnesium from food
Nuts, seeds, legumes, whole grains and leafy greens are good sources. Supplementation is mainly useful when intake is inadequate or deficiency is present.

9️⃣ Add cinnamon to your meals
Try Ceylon cinnamon in coffee, oats, smoothies, or chia pudding. Some research suggests cinnamon may modestly support blood-glucose control, but it’s not a magic fix or replacement for an overall balanced diet.

And remember:

Insulin sensitivity isn't improved by one “magic” food.

It’s built through consistent nutrition, movement, strength training, sleep and healthy habits.

If you're dealing with insulin resistance or PCOS and want a personalized nutrition strategy:

👇 Comment “COACH” or DM me “COACH”.

Follow for evidence-based nutrition, insulin resistance, PCOS, fat loss and fitness guidance.

18/09/2026

PCOS fat loss feels impossible… until you understand THIS one rule. 👀

For years, women have chased every “PCOS diet” on the internet.

Keto for a month.
Low-carb the next.
Cutting dairy because someone said it “fixed” their PCOS.

But the problem?

There’s no single magic PCOS diet.

PCOS can involve insulin resistance, and for many women, improving insulin sensitivity is an important part of managing symptoms and body weight.

So instead of constantly switching diets, focus on habits you can actually sustain:

🥩 Include protein in every meal
Aim for a meaningful protein serving rather than obsessing over one exact number.

🥗 Increase fibre
Vegetables, fruits, whole grains, beans and lentils can help make meals more filling and support better blood-glucose control.

🍚 Pair carbs with protein + fibre
You don't need to fear rice, roti or potatoes. Build a balanced plate.

🚶‍♀️ Walk after meals
Even a short walk can help your muscles use glucose after eating.

🏋️‍♀️ Strength train regularly
Building and maintaining muscle supports insulin sensitivity and makes fat-loss goals easier to manage.

😴 Don't ignore sleep and stress
Your PCOS plan isn't just about food.

And most importantly:

Stop looking for the “perfect PCOS diet.”

Look for a routine you can actually follow for months.

PCOS management is individual. Your nutrition plan should be too.

Want help creating a personalized PCOS nutrition + fat-loss plan? Comment “COACH” below or DM me “COACH”.

Follow for evidence-based nutrition, PCOS, fat loss & fitness guidance.

17/09/2026

The gym doesn’t just build your body. It builds discipline, clears your mind, and gives you a sense of calm that stays long after the workout. 💪😊

17/09/2026

A calorie deficit should help you lose fat — not make you feel like you're barely surviving. 🔥

Here are 6 signs you're in a GOOD calorie deficit:

1️⃣ Weight is trending down
Not perfectly. Around 0.5–1 lb/week can be a reasonable pace for many people. Daily fluctuations are normal.

2️⃣ Strength is holding 💪
You’re still hitting your usual numbers, even if some days feel harder.

3️⃣ You look leaner
Clothes fit better, your waist is coming in, and you’re noticing changes in the mirror.

4️⃣ Energy feels decent
You’re not at 100% every day, but you can function without dragging yourself through the day.

5️⃣ Hunger is controlled
You feel hungry before meals, but you’re not constantly thinking about food or losing control at night.

6️⃣ You’re consistent
You’re tracking, training, following the plan — and seeing progress.

🚨 Signs your deficit needs fixing:

❌ No physical changes
❌ Energy is constantly crashed
❌ Strength is dropping week after week
❌ Weight hasn't moved for 4+ weeks despite accurate tracking
❌ Hunger is nonstop
❌ Sleep is consistently poor

The goal isn't to eat as little as possible.
The goal is to find a deficit you can actually sustain while losing fat and maintaining performance.

Want a personalized fat-loss + training plan that fits your routine?

👉 DM “COACH” to get started with my Sustainable Fat Loss Blueprint.

📲

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16/09/2026

🔥 20-MINUTE TREADMILL ROUTINE FOR FAT LOSS

No running. No complicated cardio. Just a simple incline-walking routine you can add after your weight training.

1️⃣ WARM-UP — 3 MIN
Speed: 3.0
Incline: 0%
Get your body moving and ready.

2️⃣ INCLINE WALK — 5 MIN
Speed: 3.5
Incline: 10%
Raise your heart rate while keeping the workout low-impact.

3️⃣ HIGH-INCLINE WALK — 5 MIN
Speed: 3.5
Incline: 15%
This is the toughest section, so focus on maintaining good posture and control.

4️⃣ POWER WALK — 5 MIN
Speed: 4.0
Incline: 12.5%
Push the pace while keeping it sustainable.

5️⃣ COOL DOWN — 2 MIN
Speed: 3.0
Incline: 0%
Bring your heart rate down gradually.

💡 Best used after your strength-training session or as a standalone cardio workout.

👉 Save this for your next treadmill session.

Want a personalized nutrition + training plan based on your goal?
DM “COACH” to get started.

Dietitian Shaheer Hamid


MEN: DON'T IGNORE THESE 7 NUTRIENTS AFTER 30 🌿Your body's needs shift after 30 — and small nutrient gaps can quietly aff...
15/09/2026

MEN: DON'T IGNORE THESE 7 NUTRIENTS AFTER 30 🌿
Your body's needs shift after 30 — and small nutrient gaps can quietly affect your energy, strength, and focus over time.
Here are 7 nutrients worth paying attention to:
🥚 Protein — builds and repairs muscle tissue
🌰 Magnesium — supports muscle and nerve function
🦪 Zinc — supports immune and reproductive health
🐟 Omega-3 — supports heart and brain health
🥛 Vitamin D — supports bone and muscle health
🌾 Fiber — supports digestion and heart health
🍌 Potassium — supports blood pressure and muscle function
You don't need to overhaul your whole diet overnight. Small, consistent changes to what's on your plate can add up to real benefits over time.
💾 Save this for your next grocery run
➡️ Share with a friend who needs to see this
👇 Which of these are you already getting enough of?

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