When did we become so obsessed with how we looked and not how we felt. Imagine a world where diets and body image didn’t exist and how we felt was all that mattered. No comparing ourselves to the person we were sitting next to. We were able to jump on social media or turn on the TV and it was filled with people who loved and appreciated their bodies, not being full of advertisements of the next best fad diet which could actually be detrimental to someone's health.
Where did we lose the way of opting for fast food that is increasing the negative effects of cardiovascular and mental health and not having something easy in mind to make at home, which would take the same amount of time as sitting in the queue at McDonalds drive through.
As a clinical nutritionist, this is where we want individuals to listen to their bodies, letting it tell them what they are wanting/needing. Eating the piece of fruit because that’s what they feel like, rather than being scared of its sugar content.
Appreciated their legs for supporting them for walking all day. Appreciating that they were able to fuel their bodies the best way they knew how. Getting back to basics with eating and incorporating more fruit, vegetables and water in their day to day lives to support their health and live their best life.
When it comes to weight loss, there are many contributing factors such as gut microbiome make up, thyroid and hormone issues, lifestyle factors such as stress and sleep which can be contributing to you not feeling the best you and not being able to shed some weight. We can undertake every diet possible, but if these contributing factors aren’t dealt with then we will be yo-yo dieting for the rest of our lives. Getting to 90 years old and realising you spent 50% of your life dieting, counting calories, avoiding yummy food, not seeing friends due to the fear of what would be on the menu, is not a way to live. Spending a short time on what could be the driver and learning what our bodies require, can give us our lives back to live happier and actually be enjoyed.
At MP Nutrition, we understand that weight loss can be a challenging and overwhelming process for many individuals. That's why we take a holistic approach to weight loss and focus on not just the number on the scale, but also overall health and well-being.
One of the key benefits of working with a nutritionist is the ability to create a personalized weight loss plan that takes into account individual needs, goals, and preferences, gone are the days of only eating 1200 calories and starving ourselves. We understand that weight loss is not a one-size-fits-all process and that what works for one person may not work for another. By working together, we can create a plan that is tailored to your unique needs and goals, making the process easier and more sustainable.
At MP Nutrition, we believe that weight loss should be a fun and enjoyable process, not a restrictive and punishing one. We work with clients to create a balanced and satisfying diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, and healthy fats. By incorporating foods that you enjoy and that make you feel good, you're more likely to stick to your plan and achieve your weight loss goals. We want you making lifestyle changes that last forever, not something that you are constantly having to keep track of. We even offer online nutritionist consultations to help you met with us with flexibility.
For us it’s not about Weight Loss or Fat Loss it's about your performance as a human. Being FIT (or a fit) for your environment. We understand the importance of performance when it comes to weight loss. Eating a balanced and nutrient-dense diet can help to improve energy levels and boost physical performance, which can make it easier to stick to your weight loss plan and achieve your goals. By incorporating regular exercise and physical activity into your plan, we can help you to improve your performance and achieve optimal health. By the way sometimes it's about weight gain as the objective not weight loss.
At MP Nutrition, we also understand the importance of support when it comes to weight loss. Losing weight can be a difficult and challenging process, and it's important to have the support and encouragement of a professional. Our nutritionists provide step-by-step guidance and support throughout the process, helping you to stay on track and achieve your goals and ditching the scales. Knowing how much you’ve lost and how much is still to be lost can do your head in. Let us help you track it, so you can focus on the doing what is required.
When working with clients, we take a variety of nutrition options into consideration, tailoring a plan that is unique to their needs and goals. Some of the more popular options include…
Calorie restriction: One of the most commonly used nutrition options for weight loss is calorie restriction. This involves reducing the number of calories consumed on a daily basis, in order to create a calorie deficit and promote weight loss. However, it's important to note that calorie restriction should be done in a healthy and sustainable way, and not in a restrictive and punishing way. As mentioned over ⅔ Australians aged 18 and over were overweight or obese. This highlights the importance of taking calorie restriction into consideration when working with clients.
Intermittent fasting: Intermittent fasting is a nutrition option that involves alternating periods of eating and fasting. This can include methods such as the 16/8 method, where individuals fast for 16 hours and eat during an 8-hour window, or the 5:2 method, where individuals eat normally for 5 days and restrict calories for 2 days. According to a study by the University of Melbourne, intermittent fasting can help to improve weight loss, reduce inflammation and improve overall health. This also isn't suited to everyone, people with hormone issues should avoid fasting. This is where it is important for people to seek professional advice if wanting to improve their health.
Low-carbohydrate diets: Low-carbohydrate diets, such as the ketogenic diet, involve reducing the intake of carbohydrates in order to promote weight loss. This can lead to the body burning fat for energy instead of carbohydrates, leading to weight loss. A study by the University of Sydney found that low-carbohydrate diets can be effective for weight loss, but should be done in a balanced and healthy way to avoid nutrient deficiencies, which is why using a professional Nutritionist is so important. Importantly, this must be done correctly, especially when reintroducing carbohydrates, as this can effect the biological changes within our bodies and done incorrectly, can lead to a myriad of health concerns.
High-protein diets: High-protein diets involve increasing the intake of protein in order to promote weight loss. Protein is known to be more filling than carbohydrates and fats, which can help to reduce overall calorie intake and promote weight loss. According to a study by Monash University, high-protein diets can be effective for weight loss, but again should be done in a balanced and healthy way to avoid nutrient deficiencies. Always consult with a Nutritionist.
Meal replacement shakes and smoothies: Meal replacement shakes and smoothies are a nutrition option that involves replacing one or more meals with a shake that contains a balanced amount of nutrients. This can help to reduce overall calorie intake and promote weight loss. According to a study by the University of Adelaide, meal replacement shakes can be effective for weight loss, but should be used in conjunction with a balanced and healthy diet.
Mindful eating: Mindful eating is a nutrition option that involves being present and fully engaged in the act of eating. This can help to reduce overall calorie intake and promote weight loss. According to a study by the University of Wollongong, mindful eating can help to improve weight loss, reduce emotional eating and improve overall health.
Superfoods: “Superfoods” are nutrient-dense foods that are known to have health benefits. This can include foods such as berries, leafy greens, and nuts. By incorporating superfoods into your diet, you can improve overall health and aid in helping you maintain weight. According to a study by the University of Queensland, “superfoods” can be effective for weight loss but should be used with supervision from a qualified nutritionist.
None of the above diets is better than the other for weight loss as they all work. In our practice at MP Nutrition, we look to see which will create weight loss, improve health, and importantly is sustainable for you. All our our eating plans and programs are tailored to YOU.
At MP Nutrition we balance the needs of the client, our clinical experience and the science of weight loss and weight management. Weight management and losing weight is a complex issue that has been the subject of much scientific research in recent years. The World Health Organization (WHO) estimates that globally, more than 1.9 billion adults are overweight, with 650 million being obese. The consequences of being overweight or obese are significant, and include an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers.
One of the key factors in weight management is energy balance, which is the relationship between energy intake (calories consumed through food and drink) and energy expenditure (calories burned through physical activity and metabolic processes). When energy intake exceeds energy expenditure, weight gain occurs. Conversely, when energy expenditure exceeds energy intake, weight loss occurs.
Achieving energy balance is not simply a matter of cutting calories, however. The quality of the calories consumed is also important. A diet high in refined carbohydrates, added sugars, and saturated fats can contribute to weight gain, while a diet high in fruits, vegetables, lean proteins, and whole grains can promote weight loss.
Physical activity is another important component of weight management. Regular exercise not only burns calories, but it also improves muscle mass, which in turn increases metabolism, making it easier to maintain a healthy weight. The American College of Sports Medicine and the American Medical Association recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults.
Behavioral factors also play a role in weight management. Emotional eating, lack of sleep, and stress can all contribute to weight gain. Interventions that address these issues, such as cognitive-behavioral therapy and stress management techniques, can be effective in promoting weight loss.
When it comes to body fat, it's not just about the number on the scale or how we look in the mirror. The type of body fat we carry is also important to understand, as different types of fat can have different effects on our health. Let's explore the different types of body fat and their implications for our overall well-being.
The first type of body fat is subcutaneous fat, which is the fat that lies just under the skin. This type of fat is the most visible and is what gives the "jiggly" appearance to certain areas of the body such as the thighs and stomach. Subcutaneous fat is not as much of a concern for health as the other types of fat, but too much can still lead to weight gain and an increased risk for chronic diseases such as heart disease and type 2 diabetes.
The second type of body fat is visceral fat, which is the fat that surrounds the organs in the abdominal cavity. This type of fat is more dangerous than subcutaneous fat as it can contribute to metabolic disorders and chronic inflammation, increasing the risk of heart disease, type 2 diabetes, and other chronic conditions.
The third type of body fat is brown fat, which is found in small deposits around the collarbone, neck, and upper back. Unlike the other types of fat, brown fat is actually beneficial for our health as it helps to burn calories and maintain a healthy body weight. Brown fat is activated by cold temperatures and can help to increase energy expenditure, making it a target for potential weight-loss therapies.
The fourth type of body fat is white fat, which is the most common type of fat found in adults. Unlike brown fat, white fat is not beneficial for our health and can increase the risk of chronic diseases. White fat is a storage fat that can accumulate in the body if energy intake exceeds energy expenditure.
Understanding the different types of body fat can help us to better understand the implications of weight gain and obesity on our health. Subcutaneous fat is less of a concern than visceral fat, brown fat can be beneficial and white fat is detrimental. Maintaining a healthy body weight through a balanced diet and regular physical activity can help to reduce the risk of chronic diseases and promote overall well-being.
According to the Australian Bureau of Statistics, in 2017-2018, 63% of Australians aged 18 and over were overweight or obese. This is a significant concern, as being overweight or obese can increase the risk of a variety of health issues, such as diabetes, heart disease, and certain cancers.
Another study conducted by the Australian National University found that only 9% of Australians are eating the recommended daily intake of fruits and vegetables. This highlights the importance of incorporating nutrient-dense foods into your diet, as a lack of these foods can lead to nutrient deficiencies and a higher risk of chronic diseases.
According to the Australian Bureau of Statistics (ABS), in 2021, approximately 67% of Australian adults were overweight or obese. This is a significant concern, as being overweight or obese can increase the risk of a variety of health issues, such as type 2 diabetes, heart disease, and certain cancers.
This report also indicates that the proportion of adults who were overweight or obese increased as age increased, with 72% of those aged 55–64 years being overweight or obese. In addition, the report shows that obesity was more common among men (68%) than women (58%).
The ABS report also provides information on the relationship between obesity and socioeconomic status. It was found that the proportion of adults who were overweight or obese was higher among those in the lowest socio-economic group (69%) compared with those in the highest socio-economic group (56%). In our practice, we never discriminate based on a client's ability to pay. If your health is a priority we will help you find a way.
Obesity is a major risk factor for type 2 diabetes, which is a chronic condition that affects the way the body processes blood sugar. In Australia, it is estimated that around 1.7 million Australians have diabetes, and it is the leading cause of blindness, kidney failure, amputations, and heart attacks in the country.
Obesity is also a major risk factor for heart disease, which is the leading cause of death in Australia. Being overweight and obese are associated with high blood pressure, high cholesterol, and other risk factors that contribute to heart disease. It can also lead to certain types of cancer, including cancer of the breast, colon, rectum, endometrium, esophagus, kidney, pancreas, and gallbladder.
In addition, obesity can also lead to other health problems such as sleep apnea, osteoarthritis, fatty liver disease, and even mental health issues such as depression and anxiety. Overall, the statistics show that obesity is a significant concern in Australia, and it's important to take steps to address it in order to improve overall health and well-being.
Lastly, The Australian Institute of Health and Welfare reported that in 2017-2018, only 15% of adults met the recommended levels of physical activity. This highlights the importance of incorporating regular exercise and physical activity into your weight loss plan, as regular physical activity can help to improve overall health and well-being.
In conclusion, at MP Nutrition, we understand that weight loss can be a challenging and overwhelming process, but it doesn't have to be. By taking a holistic approach to weight loss and focusing on overall health and well-being, we can help individuals to achieve their weight loss goals in a sustainable and enjoyable way. With the support and guidance of our nutritionists, we can provide step-by-step guidance and support throughout the process, helping you to achieve optimal health, well-being, and the life you deserve. Including a little chocolate cake on the side.
Eating habits play a crucial role in maintaining a healthy weight and reducing the risk of chronic diseases. According to the Centers for Disease Control and Prevention (CDC), the majority of adults in the United States are overweight or obese, with a significant portion of these cases being attributed to poor eating habits.
One key aspect of healthy eating is following a balanced diet that includes a variety of nutrient-dense foods. The American Heart Association (AHA) recommends consuming fruits and vegetables, whole grains, lean proteins, and healthy fats as part of a healthy eating plan (1). Additionally, the AHA advises limiting intake of added sugars, saturated fats, and sodium to reduce the risk of heart disease and other chronic conditions.
Eating habits can also be influenced by psychological and social factors. A study by the University of Liverpool found that emotional eating, stress, and poor sleep can lead to weight gain and poor food choices (2). Interventions such as cognitive-behavioral therapy and stress management techniques can be effective in addressing these issues and promoting healthy eating habits.
While diet and exercise are the most effective ways to lose weight, some individuals may require additional support. The Obesity Society recommends that weight loss drugs and bariatric surgery be considered for those with a body mass index (BMI) of 40 or higher, or a BMI of 35 or higher with at least one obesity-related comorbidity (3). These services can be provided by a healthcare professional, usually in conjunction with lifestyle modification and behavioral therapy.But before these interventions are undergone, we highly recommended investigating why there is an underlying issue firstly.
In conclusion, healthy eating habits are crucial for maintaining a healthy weight and reducing the risk of chronic diseases. Following a balanced diet that includes a variety of nutrient-dense foods, and addressing psychological and social factors that can affect eating habits are important steps to take. For those who require additional support, weight loss drugs and bariatric surgery may be considered under the guidance of a healthcare professional.
Common causes of weight gain include an imbalance between energy intake and expenditure, genetic factors, hormonal imbalances, autoimmune conditions, certain medications, and lack of physical activity. Consuming more calories than you burn off through exercise and daily activity is the primary cause of weight gain. Eating high-calorie foods and being sedentary can also contribute to weight gain. Other factors such as genetics, hormonal imbalances, and certain medications can also play a role.
Refined carbs, such as white flour and sugar, can affect weight loss in a negative way. These types of carbs are quickly broken down by the body and cause a spike in blood sugar levels. This spike can lead to increased hunger and cravings, which can make it difficult to stick to a weight loss plan. Additionally, refined carbs are often low in fiber, which can slow down digestion and make you feel less full. Eating whole grains instead of refined carbs can help to keep blood sugar levels stable and reduce cravings.
Some tips for healthy eating while trying to lose weight include choosing nutrient-dense foods, eating a balanced diet with a variety of foods, and avoiding processed foods and added sugars. Eating a diet high in fruits, vegetables, lean proteins, and whole grains can help to provide essential nutrients while keeping calorie intake in check. Additionally, it is important to be mindful of portion sizes, and avoid overeating.
To effectively manage weight in the long-term, it is important to focus on healthy habits rather than quick fixes. This includes developing a regular exercise routine, eating a balanced diet with a variety of foods, and practicing mindful eating. Additionally, it is important to find ways to manage stress, such as through yoga or meditation, as stress can lead to emotional eating.
An ideal body weight for someone can vary depending on factors such as height, muscle mass, and body composition. It is generally recommended to aim for a body mass index (BMI) within the "healthy" range, which is typically between 18.5 and 24.9. However, it's also important to note that weight alone doesn't indicate overall health. Therefore, it is important to also focus on overall well-being and not just weight loss.
Rapid weight loss can be harmful, especially if done through fad diets or extreme measures. Crash dieting can lead to muscle loss, nutrient deficiencies, and the likelihood of weight regain. Losing weight at a steady and slow pace, such as approximately 1 kg per week, is considered safer and more sustainable. Additionally, it is important to make sure that you are getting enough nutrients and staying hydrated while trying to lose weight quickly.
Changing eating habits to support weight loss can involve a few different strategies. One important strategy is to practice mindful eating, which means paying attention to hunger and fullness cues and avoiding eating when not hungry. Additionally, planning meals and snacks in advance can help to ensure that healthy options are readily available. It can also be helpful to keep high-calorie foods out of the house to reduce temptation.
The information on this weight loss webpage is medically reviewed by a team of experts to ensure that it is accurate and evidence-based. The team includes nutritionists and doctors who have expertise in weight management.
Certain foods can aid in weight loss by providing essential nutrients and keeping calorie intake in check. Examples of these foods include fruits and vegetables, lean proteins, and whole grains. Additionally, certain supplements such as whey protein and green tea extract have been shown to have weight loss benefits. It is important to speak with a healthcare professional before starting any supplement regimen.