Diet and Fertility, Dietary Quality, Fertility, Intuitive eating, Mindful eating, Postnatal, Preconception, Weight

Lose Weight Now, Ask Me How?

The phrase ‘Lose Weight Now, Ask Me How’ used to be a ubiquitous, often aggressive, marketing hook.

It represented a time of quick fixes, extreme calorie restriction, and diet-of-the-month fads that promised instant transformation. It was a world where a number on a scale was the ultimate goal, achieved through sheer willpower and often, deprivation.

As a dietitian, I’m here to tell you that the world of health and weight management has evolved—thankfully. The ‘ask me how’ part is more relevant than ever, but the answer is no longer a one-size-fits-all diet plan. Today, our approach is slower, gentler, and deeply rooted in the unique demands of a woman’s life, moving from fertility into new motherhood, and through the profound transition of perimenopause.

Weight loss is not a moral failing or a simple equation of ‘eat less, move more.’ It’s a complex interaction of hormones, metabolism, stress, sleep, and life stage. When we acknowledge these nuances, our approach shifts from rigid restriction to personalised nourishment.

For Fertility: Priming for Pregnancy

When trying to conceive, whether naturally or with assistance like IVF, the goal isn’t just to drop kilos quickly; it’s about preparing your body for a healthy pregnancy. The aggressive weight loss tactics of the past are fundamentally counterproductive here.

The Old Way: Extreme calorie deficits and cutting out entire food groups.

The Dietitian’s Way: Focusing on nutrient density, not just calorie counts. This means prioritising foods rich in folate, iron, Omega-3 fatty acids, and wholegrain breads and cereals to support egg quality, hormone regulation, and a healthy uterine lining. Sustainable weight management in this phase is about lowering inflammation and regulating blood glucose levels, which is crucial for hormonal health, particularly for conditions like Polycystic Ovary Syndrome (PCOS). We work on achieving a healthy weight range slowly, ensuring your body is receiving all the micronutrients necessary for conception and a thriving baby.

For New Mums: Fuelling the New Normal

The postpartum period is often heralded as a time to ‘bounce back,’ placing immense pressure on new mothers. But shedding weight too quickly, especially when breastfeeding, can compromise your energy, nutrient stores, and milk supply.

The Old Way: Crash dieting to fit into pre-pregnancy clothes.

The Dietitian’s Way: Viewing food as fuel for a round-the-clock job. The primary focus is recovery, energy, and sustained nourishment. If a new mother is carrying extra weight, a gentle, gradual approach is key. We prioritise protein for tissue repair, healthy fats for hormone production and brain health, and plenty of fibre to manage energy dips.

A realistic goal is not to return to a pre-baby body in weeks, but to establish a pattern of regular, balanced meals and snacks that prevents energy crashes. This is a time for compassion, not deprivation. Losing weight will happen naturally as healthy routines are established, but it must be secondary to maternal and infant well-being.

The New ‘Ask Me How’

When a client now asks me, ‘How do I lose weight?’ my answer is complex, but the core message is simple: We need to work with your body, not against it.

It’s no longer about a quick fix. It’s about creating sustainable habits that honour the body you have today. Whether you are preparing for a pregnancy or navigating the new normal of motherhood, the path to a healthy weight is one of patience, nourishment, self-compassion, and most importantly, a deeply personalised plan that respects your unique physiology.

So, if you’re asking ‘how’ today, my invitation is this: Stop dieting, start nourishing, and let’s build a foundation of health that will support you through every stage of your life. That’s a long-term win that a crash diet can never promise.

Book with one of our expert Lifestyle Maternity dietitians to learn more.

12 October 2025/by pmstn22

Dietary Quality, Intuitive eating, Mindful eating

Handling eating triggers: A key to mindful nourishment

In the journey toward better nutrition and overall wellness, understanding what drives our eating habits is just as important as knowing what’s on our plate.

For many women, eating isn’t always about hunger – it’s often influenced by subtle cues in our environment, emotions, or social settings.

These cues, known as eating triggers, can lead to unplanned or unnecessary eating, which may leave us feeling guilty, uncomfortably full, or frustrated.

Let’s explore how to identify and manage these triggers so you can make more empowered choices about when and why you eat.

What Are Eating Triggers?

Eating triggers are signals – external or internal – that prompt us to eat even when our bodies don’t physically need food. These triggers can be:

Situational: Like sitting on the couch after dinner and seeing a junk food ad.
Social: A friend dropping by with cake.
Emotional: Feeling bored, stressed, or lonely.
Environmental: The smell of food, certain places like the kitchen or a restaurant.
Habitual: Specific times of day, such as mid – afternoon or late at night.

Here’s a simple example:

Trigger	Behaviour	Result
Sitting on the couch after dinner	Go to the cupboard for a treat	Feel guilty and disappointed
Sister visits with cake	Eat two pieces	Feel overfull and resentful
Feeling bored	Stream TV for hours	Missed walk, feel lazy

Identifying Your Triggers

The first step in managing eating triggers is awareness. Use a checklist to reflect on what influences your eating.

Ask yourself:

Do I eat more around certain people?
Are there foods I can’t resist?
Do I eat when I’m bored, stressed, or tired?
Are there places or times that prompt me to snack?

Once you identify your triggers, develop a strategy to manage each one. For example:

Trigger: Afternoon slump
Strategy: Go for a walk or have a ‘nature’s treat’ (yoghurt, milk, piece of fruit, handful of nuts) instead of reaching for a more processed (ultra – processed) snack.
Trigger: Watching TV
Strategy: Keep your hands busy with knitting or journaling.

Track whether your strategy works and adjust if needed. The goal isn’t perfection – it’s progress.

Tips for Handling Triggers

Physical Environment (Places)

Your surroundings can strongly influence your eating habits. Here’s how to take control:

Keep food only in the kitchen – not in your bedroom, living room, or workspace.
Store tempting foods out of sight – use opaque containers or hide them behind healthier options. Or say NO once at the shops rather than 99 times at the cupboard… for that 100^th time might be a yes… (Don’t set yourself up to fail).
Stock up on nourishing snacks – like plain popcorn, rice crackers, nuts, yoghurt, or veggie sticks.
Avoid shopping when hungry – you’re more likely to buy impulsively (see above!).
Designate eating areas – like the dining table, not the couch or bed.
Be mindful while eating – avoid distractions like TV or scrolling on your phone.
Stay active – take walking shoes on holidays, stretch while watching TV, or take short movement breaks from your desk at work.

Social Environment (People)

Sometimes, well – meaning friends or family can unintentionally derail your goals. Here’s how to navigate social triggers:

Communicate your goals – let loved ones know how they can support you.
Be consistent – saying “no” sometimes and “yes” other times sends mixed signals.
Respond with confidence – e.g., “Thanks, but I’m trying to make healthier choices.”
Bring your own healthy dish – to parties or gatherings.
Choose alternatives – e.g., “No cake for me, but I’d love some fruit.” Or practice eating cake mindfully, and stop when you’ve had enough.

Internal Environment (Thoughts & Feelings)

Emotions are powerful triggers. Learning to respond rather than react is key.

Challenge negative self – talk – replace “I should never eat that” with “I’m learning how to make better choices.”
Celebrate small wins – focus on progress, not perfection.
Plan for setbacks – if you slip up, reflect and reset: “This is ok. I went off track and didn’t do what I’d planned, but I’ll try a new strategy next time.”
Create a list of non – food activities – like walking, journaling, calling a friend, or taking a bath.
Use movement or relaxation – to shift your mood and energy.

Using the Hunger Scale

A practical tool to help you tune into your body is the Hunger Scale. It ranges from 1 (starving) to 10 (painfully (Christmas!) full). Ideally, aim to eat when you’re at a 3 (beginning of hunger) and stop at a 6 (satisfied).

Rating	Sensation
1	Starving, physical pain
3	Beginning of hunger
5	Neutral
6	Satisfied
8	Stomach protrudes, mood changes
10	Painfully full

Avoid letting yourself get to a 2, as extreme hunger often leads to overeating. Check in with yourself before, during, and after eating to build awareness.

Final Thoughts

Managing eating triggers isn’t about restriction – it’s about empowerment.

By understanding what drives your eating, you can make choices that align with your health goals and emotional well – being. Remember, every small step counts. Be kind to yourself, stay curious, and keep experimenting with strategies that work for you.

Why not write down a few positive affirmations and place them around your home? Here are a few to get you started:

“I nourish my body with intention.”
“Progress, not perfection.”
“I am learning to listen to my body.”

You’ve got this!

Need a little extra help?

By being more mindful of this decrease in pleasure we can continue to eat all types of foods (everyday and sometimes foods), however learn to eat less by stopping earlier – when our enjoyment has diminished.

Lifestyle Maternity Dietitians specialise in dietary counselling methods that focus on the behaviour of eating. We use a coaching approach to weight management and healthy eating that draws on evidence based strategies to promote a ‘life-skills’ focus to facilitate lifestyle change to assist our clients achieve a more comfortable and healthy weight.

For further information or advice on being a healthier you, make an appointment here.

If you’d prefer to work at your own pace through some self-directed healthy habits modules check out our Fertility and Pregnancy packages here.

IMAGE DESCRIPTION: Lavishly decorated pink and brown biscuits on a plate

IMAGE CREDIT: Photo by Hakuna Matata on Unsplash

1 September 2025/by pmstn22

Diet and Fertility, Fertility, Intuitive eating, Mindful eating, PCOS, Preconception, Weight

Interested in how a dietitian can benefit you if you are using a GLP-1 agonist for weight loss?

GLP-1 medications can be a valuable tool for weight loss, but it’s essential to be aware of potential nutritional issues, especially when considering pregnancy.

The risk of nutrient deficiencies when taking a GLP-1 medication is high. A GLP-1 medication often leads to reduced or no appetite. These changes in food intake can increase the risk of nutrient deficiencies, including vitamins, minerals, and essential fatty acids. It’s crucial to maintain a balanced diet rich in whole foods to minimise this risk.

That’s where an Accredited Practising Dietitian (APD) can help. Working with a dietitian can provide tailored guidance and support to optimise weight loss and overall health while you are on your fertility journey.

Personalised nutrition plan

Working with a dietitian can help you determine your appropriate energy (kilojoule/calorie) intake to support weight loss goals while preventing nutrient deficiencies.
Ensuring you choose nutrient-dense foods that are rich in vitamins, minerals, and fibre ensures that you optimise the choices you make while your appetite and intake is greatly reduced.
Assistance with meal planning tips and strategies helps you create balanced and satisfying meals that align with your dietary needs and preferences. This is especially important if you are losing weight to improve your fertility.
Work with your APD for tips to stay hydrated. Using Ozempic, Wegovy, Saxenda or Mounjaro can sometimes lead to dehydration.

Managing side effects

APDs can suggest strategies to manage nausea and vomiting. These are common early side effects of these injectable medications.
People using GLP-1 agonists report both diarrhoea and constipation at different times. Dietitians can help with practical strategies to manage both of these side effects.

Addressing Potential Nutrient Deficiencies

Knowing how balanced your intake is at this time is important. An APD can help you monitor your nutrient intake and identify any potential deficiencies.
If necessary, they can recommend appropriate supplements to address any nutrient deficiencies and/or elevated requirements. This is especially important if you are planning a pregnancy.

Supporting Overall Well-being

APDs can address the psychological aspects of weight loss, including body image and self-esteem, and provide strategies for coping with emotional eating. Our Dietitians are very experienced in working with women to improve their relationship with food.
They can also encourage you to seek support from friends, family, or support groups to maintain motivation and accountability.

Long-Term Weight Management

APDs can help you develop sustainable healthy eating habits that can be maintained even after you stop taking these medications.
Learn new strategies around mindful eating, portion control, and stress management to support long-term weight management.

Remember, an APD can work closely with your healthcare provider to ensure your nutritional plan complements your overall treatment plan for optimal results.

You can make an appointment with a Lifestyle Maternity dietitian without a referral from a GP or specialist.

If you have private health insurance, some of your appointment costs may be covered depending on your level of cover – we recommend you check with your insurer. To check what you will be required to pay, provide your insurer with the consultation cost and the HICAPS item number below to find out how much you will be required to pay. (HICAPS item number: Initial individual consultation: 301 & Long review or review appointments: 302).

Your GP can assess your eligibility for a Chronic Disease Management Plan (CDMP). These Medicare plans allow for a rebate (e.g., reduced out-of-pocket costs) for visits to an Accredited Practising Dietitian (APD). The CDMP allows a client to access up to 5 subsidised dietetic sessions in a calendar year.

Click here to book now.

Image credit: Photo by Katja Vogt on Unsplash

Image description: three half figs and one full fig on a pink plate placed on an unironed pink sheet.

1 May 2025/by Shelley Wilkinson

Fertility, Intuitive eating, Mindful eating, Preconception, Pregnancy, Weight

Is what and how you eat working for you…or against you?

We think ‘diet’ is a four-letter word.

Food restriction or “dieting” means intentionally depriving yourself. Ongoing deprivation is generally only ‘successful’ for a certain amount of time before we ‘fall off the wagon’ and start eating for comfort or to rebel against the ‘diet’.

Initially we might feel temporarily better before we inevitably become disappointed or frustrated with ourselves that we ‘failed’ and decide to “diet” again.

Why does the diet industry thrive? Repeat business!

Does this cycle sound familiar?

The majority of clients that we see for weight management are already aware of what an ‘everyday’ food and a ‘sometimes’ food is, yet struggle to reach or maintain their most comfortable weight. Why is that?

When working towards your weight loss goals it is imperative to not only look at what you eat but also why you eat, how you eat and where you eat.

We are all capable of eating when we are not physically hungry and it is quite normal to do this on occasion. This is called ‘non-hungry eating’. Do it too often however and this type of eating behaviour can result in unwanted weight gain or difficulty losing weight.

If we can reduce the amount we are eating when we don’t really want it, as well as reduce the amount we are eating when we don’t really enjoy it, it will make reaching a healthy, comfortable weight easier without relying on extreme diet restrictions.

Experience tells us that in many situations, a particular type of food might taste great initially, but if we pay attention to the taste, texture and flavour, surprisingly quickly the food becomes less pleasurable.

Being more aware of whether or not we are enjoying the food we are eating is an important step in reducing the overall amount of food we eat.

Do you start off enjoying something but then just keep eating to finish it off?

The If not dieting© ‘Law of Diminishing Pleasure’ is a concept that can assist us to eat less, while at the same time increase our enjoyment from food. It can show us that if we eat with awareness, the more we eat of a particular food the less pleasure we receive as we continue to eat that particular food. It applies to all types of food that we eat although the rate of decrease will vary for various types of foods.