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Diet Breaks for Long Term Weight Loss

Diet Breaks for Long Term Weight Loss

Other
If you are attempting to lose a significant amount of weight, I highly recommend implementing some form of "diet break". Dieting for a long period of time can be mentally taxing, but there are also metabolic adaptations that occur which result in a slower metabolism. The combination of these two things can make it difficult to continuously make progress over the long term. More importantly, this combination makes it difficult to prevent weight-regain, which really is the most pressing issue. One way around it is a diet break, where you eat at your maintenance calories for a certain period of time - generally 1-2 weeks. The Matador Study The Matador Study utilised 2 week breaks which were implemented once a month e.g. diet for 2 weeks, break for two weeks.…
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Sohee Lee Q&A

Sohee Lee Q&A

Other
Can you please tell us a little bit about yourself and your career? By the time I was a high school senior, I’d already spent years dieting and exhausting myself with hours and hours of cardio. When I saw a strong fitness model on the cover of a magazine, I realized that women can be strong and powerful and I dived into the world of strength training. Like most women, I started off with very little knowledge on how to train. There would be times when I would wander around the gym in between exercises, unsure of what to do next. Soon, my hobby became my passion and I became a Certified Personal Trainer through the National Strength and Conditioning Association (NSCA-CPT) as a sophomore in college. I’ve had the…
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Healthy Entertaining

Healthy Entertaining

Food
The festive season presents itself with a smorgasbord of unending indulgences, so it’s fair to say that no one should miss out. With many of us committed to numerous social functions from Christmas work dinners to New Year picnics, it can be really challenging to maintain any sense of normalcy, let alone healthy habits! However, you can attempt to combat this with some of our healthy entertaining ideas. These ideas are great not only for if you are hosting a function, but also for any ‘bring a plate’ occasions. We’ve compiled some simple suggestions for any course, right down to nibbles and snacks for the little ones. Nibbles and Entrees A great way to keep up your veggie intake amongst an abundance of sugary or processed foods is by making…
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Three things to focus on that may help you lose weight and maintain the weight-loss

Three things to focus on that may help you lose weight and maintain the weight-loss

Body Composition
There are a lot of ways to achieve weight-loss, but the below tips are the 3 things that I have found to be the most effective way to maintain that weight loss. These are things I have learnt through a combination of an excessive amount of interpreting research papers, combined with seeing countless clients in practice on a day-to-day basis. 1) Eat more vegetables. The vast majority of people don't eat nearly enough vegetables for general health purposes anyway. The key reason I recommend this though is for appetite purposes. If you eat more vegetables, you will be filling yourself up with a lot of low-calorie foods. 2) Eat more lean meat. This is counter-intuitive but I believe it is a massive key to long-term results for a lot of…
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10 Nutrition Facebook Pages to Follow

10 Nutrition Facebook Pages to Follow

Other
This is a post that I have had saved up and planned for ages but haven’t ever gotten around to doing due to prioritising other things. Over the last year, I have noticed the activity of a lot of nutrition Facebook pages has dropped off significantly, which has dramatically narrowed this list down. My original notes had a list of almost 30 different pages, but when I went through today, I found that most of them either were not active anymore, or their engagement had dropped off a cliff. A large part of this is due to the Facebook algorithm, combined with the fact that it is so much easier to grow a following on Instagram. This means a lot of people are focusing more time and energy on their…
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Nadia Felsch Q&A

Nadia Felsch Q&A

Other
Can you tell us a little bit about yourself? My name is Nadia Felsch and I’m a Nutritionist (BHSc) who consults globally from Sydney. Calling out nutrition myths, providing valuable food education and delicious recipes is my main jam, which I do during client consultations, working online, on social media @nadiafelsch and also via workshops. I’m also the founder of a wholesome baking mix brand – Wholefood Society and on a personal front enjoy travel with my husband, playing with my 2 x mini sausage dogs, café time with friends and working out. Do you have any tips for weight loss that you feel are underrated? Weight loss is predominantly thought of as what to eat and/or what not to eat. What gets left out of the equation more often…
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Are These Superfoods Really ‘Super’?

Are These Superfoods Really ‘Super’?

Health
The term ‘superfood’ is so frequently tossed around, exclaimed on food packaging and touted on social media influencers’ posts. Every couple of months, a new ‘ancient’ superfood is re-discovered. In our highly-connected society this often causes a domino effect; we see the latest superfood spreading through health-food stores, supermarkets, cafes and eventually to our pantries where they are allotted to the back-shelf until inspiration strikes or the newest superfood takes its place. So do we really need the latest superfood to have a super diet? What exactly are superfoods? Let’s begin with figuring out what superfoods are. Although no conclusive definition exists, superfoods are essentially wholefoods packed with high levels of antioxidants and minerals. The antioxidants and minerals are what gives superfoods their purported anti-ageing, anti-inflammatory and cancer-preventing powers. Some…
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Cancer Dietitian Q&A

Cancer Dietitian Q&A

Other
Can you please tell us a little bit about your career so far? The first year of being a dietitian, I hopped around from inpatient clinical, to hospital employee wellness, to a primary care office doing diabetes, cholesterol and weight management. Within a few months on the floors at the hospital, I knew that I did not want to make that my career. When offered a full time position, I turned it down even though I didn’t quite have something else lined up. Lucky for me, I had 2 outpatient options within a few weeks. I was in the primary care office for a year and then decided I was ready for a new challenge and moved over to help establish the hospital’s nutrition care program for the outpatient oncology…
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Is Protein One of the “Secrets” for Weight Loss?

Is Protein One of the “Secrets” for Weight Loss?

Body Composition
A few weeks ago, I presented at a small conference on protein for weight-loss as I feel like it is a subject that is undervalued by a lot of dietitians. Since I am a Gary Vee fanboy and love his idea of pillar content, I figured I would also turn aspects of that presentation into this blog post and share it on a larger scale. My background prior to studying nutrition at university started with an excessive amount of time reading the forums on bodybuilding.com during 2012, followed by even more procrastination in the form of being an active member of a niche bodybuilding/powerlifting forum from 2013-2014. I feel like this has given me a different perspective to other dietitians who have come from different backgrounds. There was lot of…
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Nutrition for Endurance Athletes Q&A with Alicia Edge

Nutrition for Endurance Athletes Q&A with Alicia Edge

Other
What are common mistakes endurance athletes make with their nutrition, prior to see a sports dietitian? I wish it wasn’t the case that athletes only think to invest in a Sports Dietitian once something has gone wrong in a race, however I think that is pretty common in a lot of different aspects of sport. The best thing is that they are learning with their mistakes. Having an athlete have the perfect race after they come to see us has to be one of the highlights of our job for sure! I think out of all the mistakes I see, there are some commonalities – • Not practicing or planning race nutrition before the big day; • Listening to the well-meaning advice from training buddies or expo staff the day…
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