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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.

 

Lifestyle Maternity services for nutrition during all stages of parenthood

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Your health after baby: Why your heart and metabolism need love too.

Hello, new mum.

We know that after your beautiful baby arrives, your world shifts entirely to tiny fingers and toes, feeding schedules, and maybe, just maybe, catching a few hours of sleep. It’s completely normal for your own health to take a backseat.

But what if we told you that the time after pregnancy is a super important window for your long-term health, especially for your heart and metabolism?

Think of it this way: pregnancy is a natural “stress test” for your body. It changes so much – your hormones go wild, your blood volume doubles, and your body handles glucose differently. For most, everything bounces back. But for some, pregnancy can gently nudge you towards future health challenges.

What’s the big deal about “cardiometabolic health”?

Simply put, it’s about how well your heart, blood vessels, and your body’s ability to process glucose and fats are doing. During pregnancy, conditions like gestational diabetes mellitus (GDM) (diabetes that develops during pregnancy) and preeclampsia (high blood pressure and protein in the urine during pregnancy) are more than just temporary bumps in the road. They’re like little warning signs from your body:

  • If you had GDM:Your risk of developing Type 2 Diabetes later in life jumps significantly (up to seven times!).
  • If you had preeclampsia:You’re at a higher risk for high blood pressure, heart disease, and even stroke in the future.

Scary? Maybe a little. But here’s the good news: knowing this can empower you to take action.

The postpartum power window: Your golden opportunity

The first few months, and ideally the first year, after giving birth are a crucial time. Your body is generally resetting, and this is your chance to:

  1. Get your baselines checked: Ask your GP to check your blood pressure, blood sugar (fasting glucose), and cholesterol levels. Maybe even how your kidneys are working. These are simple tests that give you a snapshot of your health.
  2. Follow up on pregnancy-related conditions:
    • For GDM mamas: Make sure you get that oral glucose tolerance test (OGTT) around 6-12 weeks postpartum. This checks if your blood glucose has returned to normal. If it hasn’t, your GP (and friendly neighbourhood dietitian and exercise physiologist) can help you with diet and lifestyle changes to prevent Type 2 Diabetes.
    • For Preeclampsia mamas: Keep monitoring your blood pressure and work with your GP to manage any ongoing hypertension.

Why This Matters for You

It’s not just about avoiding future diseases (though that’s a huge benefit!). It’s about having the energy to chase toddlers, enjoy family walks, and be there for your children for years to come. Chronic conditions can drain your energy, pile on healthcare costs, and simply make life harder. By being proactive, you’re investing in your own well-being and your ability to live a full, vibrant life.

Life as a new mum is hectic – we get it!

Sleep deprivation, stress, and finding time for yourself feel like luxuries. But even small steps make a difference. Talk to your healthcare provider about:

  • Nutrition: What simple changes can you make to eat healthier? Do you need extra help with planning or accountability? Please reach out to us.
  • Movement: How can you incorporate gentle exercise into your day, even with a baby? (Think pram walks or online programs. See this video for excellent, evidence-based advice)
  • Mental Health: Don’t hesitate to seek support for stress or postpartum mood changes.
  • Breastfeeding: If you’re able, know that breastfeeding can also offer some metabolic health benefits for you. (Studies have shown that if you had GDM and can breastfeed for at least 9 months this almost acts as a ‘reset’ for your metabolism – it drops your risk of Type 2 Diabetes to that of someone who didn’t have GDM. Amazing!)

The Bottom Line…

Your health matters. A lot. Pregnancy is a wake-up call, highlighting areas where your body might need a little extra TLC. By paying attention to your cardiometabolic health after baby arrives, you’re not just taking care of yourself, you’re ensuring you have the strength, energy, and longevity to enjoy every precious moment with your growing family. You deserve it.

Dietitians are trained to take a key role in assisting women with achieve cardio-metabolic health after pregnancy. Here at Lifestyle Maternity, specialist women’s health dietitians are able to tailor a program to support you to adapt guideline recommendations to your lifestyle and preferences. We look forward to supporting you on your journey to better health and quality of life. For further information book an appointment with one of our dietitians today.

 

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The Postpartum Rollercoaster: Navigating Mental and Emotional Wellbeing After Birth

Congratulations! You’ve just brought a baby into the world. This is a time of immense joy, but let’s be honest, it can also feel like an emotional rollercoaster.

Between the sleep deprivation, hormonal shifts, and the sometimes overwhelming responsibility of caring for a newborn, it’s no surprise that many new mothers (and fathers) experience challenges with their mental and emotional wellbeing.

The good news is, you’re not alone. Postpartum depression and anxiety are common, affecting millions of women worldwide. However, it’s important to remember that even if you don’t experience a diagnosed condition, navigating the emotional ups and downs of postpartum is a normal part of the journey.

Let’s explore some strategies for managing stress, prioritising self-care, and recognising the signs of postpartum depression and anxiety. By understanding your emotional state and taking proactive steps towards well-being, you can better navigate this new chapter in your life.

The Emotional Landscape of the Postpartum Phase

The hormonal shifts after childbirth can significantly impact your mood. Oestrogen and progesterone levels drop significantly, which can contribute to feelings of sadness, anxiety, and even irritability.

Additionally, the sleep deprivation that comes with caring for a newborn can exacerbate these emotional responses. Feeling overwhelmed, frustrated, or questioning your ability to cope is perfectly normal.

Coping with Stress

Stress is an inevitable part of life, but during postpartum, it can feel all-consuming. Here are some tips for managing stress and promoting emotional well-being:

  • Identify Your Stressors: Take a moment to recognise what triggers your stress. Is it sleep deprivation? Unrealistic expectations? Lack of support? Pinpointing the source can help you develop coping strategies.
  • Relaxation Techniques: Deep breathing exercises, meditation, or mindfulness practices can help calm your mind and ease anxiety. Even a few minutes of mindful breathing can make a big difference.
  • Seek Support: Don’t be afraid to ask for help! Talk to your partner, family, or friends. Consider joining a support group for new mothers, either online or in person. Sharing your experiences can be incredibly validating and help you feel less alone.
  • Set Realistic Expectations: Let go of the idea of the “perfect” new mum. It’s okay if your house isn’t spotless or if you haven’t showered in a while. Prioritise what’s essential and be kind to yourself.

The Importance of Self-Care

Taking care of yourself isn’t selfish; it’s essential for your well-being and your ability to care for your baby. Here are some self-care strategies to prioritise:

  • Sleep: This might seem like a luxury, but getting enough sleep is crucial for emotional and physical health. Try to nap when your baby naps, even if it’s just for 20 minutes. Closing your eyes and lying on the couch, even if you don’t fall asleep is restorative and ENOUGH.
  • Healthy Eating: Nourish your body with nutritious meals and snacks. Don’t skip meals due to time constraints. More ideas HERE.
  • Physical Activity: Even a short walk or gentle yoga routine can boost your mood and energy levels.
  • Do Something You Enjoy: Make time for activities you find relaxing or enjoyable, whether it’s reading a book, taking a bath, or listening to music.

Recognising Postpartum Depression and Anxiety

While feeling down or anxious after childbirth is common, postpartum depression and anxiety are clinical conditions that require professional support. Here are some signs to watch for:

  • Persistent feelings of sadness, hopelessness, or worthlessness
  • Loss of interest in activities you once enjoyed
  • Changes in appetite or sleep patterns (beyond the typical newborn disruptions)
  • Difficulty concentrating or making decisions
  • Excessive worry or fear
  • Thoughts of harming yourself or your baby

If you’re experiencing any of these symptoms, please don’t hesitate to reach out to your doctor or a mental health professional. Postpartum depression and anxiety are treatable, and seeking help is a sign of strength, not weakness.

Additional Resources

Your local General Practitioner

PANDA (Post and Antenatal Depression Association) https://panda.org.au ph. 1 300 726 306.

 

Remember, you are not alone. Many resources are available to support your mental and emotional well-being during this transformative time in your life. By prioritising self-care, managing stress, and seeking help if needed, you can navigate the postpartum rollercoaster and build a strong foundation for motherhood.

 

 

IMAGE CREDIT: Hollie Santo/Unsplash

IMAGE DESCRIPTION: Women in a white t shirt with long hair holding a new born baby at her shoulder

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Prepping your pantry – the new mum’s kitchen cupboard makeover

Those early days with a newborn are a whirlwind of sleep deprivation, endless cuddles, and a constant hunger that seems to come from nowhere. But amidst the chaos, taking care of yourself and your growing bub through nutritious food remains paramount.

This is where a well-stocked and organised kitchen cupboard becomes your secret weapon.

Let’s face it, elaborate meals might be a distant memory for a while. But fear not, we have some great tips to reduce your mental (and physical) load in those early weeks and months.

Here’s how to undertake a cupboard makeover that supports good nutrition without demanding hours in the kitchen.

Planning is Key: Assess Your Needs

Before diving into a pantry revamp, take a moment to assess your current situation and needs.

  • Dietary Requirements: Do you have any allergies or follow a specific diet (vegetarian, vegan etc.)?
  • Cooking Time: How much realistic cooking time do you have with a newborn? Be honest!
  • Baby’s Age: As your baby progresses through weaning, their dietary needs will evolve.

The Larder Makeover Essentials:

Now, let’s get organised! Here are the key components for your new mum-friendly larder:

Shelf-Stable Staples:

  • Grains & pasta: Stock up on pasta, wholegrains, quinoa, and low GI brown and white rice as a quick and nutritious base for many meals.
  • Canned goods: Canned chickpeas, lentils, and kidney beans are protein powerhouses, perfect for quick stews and salads. Diced tomatoes, tinned corn, tuna, and salmon are pantry lifesavers for easy meals.
  • Nuts & Seeds: Almonds, cashews, macadamias, walnuts, sunflower, pumpkin and chia seeds add protein, healthy fats, and fibre to smoothies, yoghurt, salads, and even baked goods.
  • Dried fruits: Raisins, cranberries, and chopped dates are natural sweeteners and add a chewy texture to oatmeal, trail mix, or yoghurt parfaits.

Essential Pantry Items:

  • Oils & vinegars: Extra virgin olive oil and balsamic vinegar are all you need for basic dressings, marinades, and finishing touches.
  • Dried herbs & spices: A well-stocked spice rack adds flavour and variety to even the simplest dishes. Start with basics like garlic powder, cumin, oregano, paprika, and chili flakes.
  • Pasta sauces and extras: Opt for reduced-salt versions of pesto, marinara, or Alfredo sauce to turn cooked pasta into a quick meal. Keep some jar pesto, semi-dried tomatoes, artichoke hearts, and pitted olives (black or Kalamata) to stir through pasta for a quick and delicious meal.
  • Soups & broths: Reduced-salt canned soups or broths are a lifesaver for whipping up quick, nourishing meals or adding flavour to dishes.

The Healthy Snack Station:

  • Fresh fruit: Keep a fruit bowl stocked with easy-to-grab options like apples, bananas, oranges, and grapes.
  • Vegetables: Vegetables like baby carrots, cherry tomatoes, capsicum and cucumber slices are perfect for snacking on their own or with hummus. Do a bulk chop a few times a week and keep them in a sealed container in the fridge for a quick grab-and-go.
  • Whole-wheat crackers: Choose reduced-salt crackers for pairing with cheese, hummus, or nut butter.
  • Trail mix: Make your own with rolled oats, nuts, seeds, and dried fruits for a healthy on-the-go snack. Throw in a handful of choc-buds for that extra yum.

Beyond Basics: Building a Well-Rounded Pantry

The above are just the building blocks. Here’s how to personalise your pantry for even better results:

  • Frozen Favourites: Frozen vegetables are a lifesaver for busy mums (and dads!). They’re pre-washed, chopped, and snap-frozen to retain their nutrients.
  • Breakfast Boosters: Stock up on healthy cereals, whole-wheat bread, nut butter, and yoghurt for quick breakfasts.
  • Homemade Staples: Batch cook and freeze some homemade items like healthy muffin batter, lentil soup, or Bolognese sauce.
  • Treat Yourself: Don’t forget a small stash of healthy treats like dark chocolate or homemade nut bars for those cravings. Remember there are no good or bad foods; however, when you do choose a ‘sometimes’ food take the time to decide what you really want – and savour and enjoy.

Tips for Organisation and Efficiency:

  • Declutter and Deep Clean: Start with a clean slate by removing expired items and anything you no longer use. (“Hello, herbs from the early 2000s!”)
  • Categorise and Label: Group similar items together (grains, canned goods, snacks) and label shelves for easy identification. Utilise clear storage containers to keep things organised.
  • Utilize Vertical Space: Install shelves or utilise shelf risers to maximize storage space.
  • Keep High-Use Items Within Reach: Place frequently used items like snacks, grains, and canned goods at eye level for easy access.
  • Rotate Stock: Implement a “first-in, first-out” system to avoid expired items lurking in the back of the cupboard.

Remember, this is YOUR larder! Tailor it to your family’s preferences, dietary needs, and budget.

NEED MORE HELP?

We offer individual consultations and postnatal cookbooks as we know you all have different learning styles and budgets.

Attending an individual session with a Lifestyle Maternity dietitian will allow you to assess your diet against recommended guidelines and identify changes that can be tailored to your lifestyle and dietary preferences. If you would like further information book an appointment  now.

Our postnatal cookbook has been developed in collaboration with Dietitian Christine Stone (PeNut).This collaboration is for all time-poor, nutrition-conscious, food-loving new mums. When we’ve talked with new mums about what worked for them to feel nourished, health, and strong they’ve told us they’ve needed to adapt routines and habits that used to be their go-to’s for nutrition. This cookbook has been designed to support new mums in meeting these important goals.

 

 

IMAGE CREDIT: Annie Spratt/Unsplash

IMAGE DESCRIPTIONS: first – an open food cupboard with fiver shelves full of jars and bottles with a door that’s hung with a spice rack with 6 shelves in it; second – front cover of PeNut + Lifestyle Maternity cookbook collaboration. Tomato based soup with spinach mixed through in a white bowl with a silver spoon resting in the soup. It is on a grey blue background with next to a white tea towel with a red stripe.

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Controlling Non Hungry Eating: one piece of the puzzle for achieving your most comfortable weight

One of the most common techniques our Lifestyle Maternity Dietitians use with clients is a range of strategies to help them identify their patterns of Non Hungry Eating, also known as NHE.

WHAT IS NHE?

 Non hungry eating is eating when you aren’t physically hungry for food.

HOW CAN I TELL IF I DO ANY NHE?

 Ask yourself the following questions:

  • Do I usually eat a piece of cake that someone has baked for me even if I am not hungry, because I don’t want to offend them?
  • Do I finish what is on my plate when I am eating out, even if I feel full before all the food is finished, so that I don’t waste it?
  • Do I ever overeat a food because it is really delicious? (E.g. sometimes it is hard to eat just one Tim Tam!)
  • Do I ever eat something like a chocolate bar or have a few glasses of wine after a really long, stressful day to make myself feel better?

These are just some examples of NHE – and there are many more!! Some NHE is normal and many people do it. When we end up doing a lot of NHE it can be hard to maintain a comfortable weight and it may also contribute to weight gain.

WHAT ARE SOME TIPS I CAN USE TO REDUCE MY NHE?

  • Question your hunger levels before eating. Do your best to only eat when you are physically hungry.
  • Don’t restrict foods; tell yourself, “I can have it if I want it, but am I really hungry for it?
  • Avoid eating when you are distracted (E.g. in the car, in front of the TV, when you are working) as it is hard to really assess hunger levels when you are doing other things.
  • Eat off a plate. Don’t eat out of packets as you can’t see the volume you are eating when you do this. This will help increase your awareness of how much you are eating.
  • Keep a food diary and also record your hunger levels before and after meals and snacks.
  • If you are consuming high calorie foods and fluids to comfort yourself (E.g. after a bad day) consider other options other than eating to comfort yourself such a going for a walk, taking a hot shower or long bath, talking to a friend or streaming an episode of your favourite show.

If you would like to learn more about identifying your NHE triggers, strategies to reduce NHE episodes or how to eat mindfully make an appointment here.

To read more about NHE and other techniques to help you be the healthiest you can be, resulting in achieving and maintaining a comfortable and healthy weight without being deprived of food or losing quality of life AND to enjoy food without feeling guilty, visit Dr Rick Kausman’s website.

IMAGE CREDIT: Isabelle Fischer/Unsplash

IMAGE DESCRIPTION: 5 red apples in a row against a grey background

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