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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 Perimenopause: Hormonal Harmony and Metabolism Mastery

The most significant shift in the weight loss journey happens during perimenopause—the time leading up to menopause. As oestrogen levels fluctuate and eventually decline, your body’s metabolism shifts, and fat storage often moves from hips and thighs to the abdomen. Old tricks truly stop working here.

The Old Way: Doubling down on cardio and restricting calories further.

The Dietitian’s Way: A strategic, targeted approach that addresses declining muscle mass, bone density, and changing insulin sensitivity.

  1. Protein Prioritisation: Oestrogen helps maintain muscle mass. As it drops, protein intake needs to increase significantly (typically 1.0–1.6g per kg of body weight) and be distributed throughout the day to counteract muscle loss. Muscle burns more calories than fat, making this a metabolic game-changer.
  2. Strength Training: This is non-negotiable. Resistance exercise protects bone density (which is rapidly lost post-menopause) and helps build the muscle that keeps your metabolism ticking over.
  3. Balanced Blood Glucose: Hormonal changes can lead to greater insulin resistance. Eating balanced meals that pair complex carbohydrates with protein and healthy fats helps to stabilise blood glucose levels.
  4. Micronutrients for the Future: We focus on Calcium and Vitamin D for bone health, and heart-healthy fats and fibre to manage rising cholesterol and protect cardiovascular health—the number one health concern for women post-menopause.

 

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. As you navigate the transition into your wise woman years (becoming bolder, not just older), 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 PeriMenopause dietitians to learn more.

 

 

 

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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 (and health) 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 make it hard to achieve your most comfortable or healthy 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. This is also known as practising mindful eating.

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.

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 PeriMenopause 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.

IMAGE CREDIT:  Nicolas Hoizay/Unsplash

IMAGE DESCRIPTION: Looking down into a spiral staircase

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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 during perimenopause.

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 can help. Working with a dietitian can  provide tailored guidance and support to optimise weight loss and overall health, including keeping your bones and muscles strong.

Here’s how an Accredited Practising Dietitian (APD) can help:

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.
  • 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 intakeand identify any potential deficiencies – this is especially important for your peri-important nutrients that keep your bones, heart and muscles strong.
  • If necessary, they can recommend appropriate supplements to address any nutrient deficiencies and/or elevated requirements.

 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 Accredited Practising Dietitian (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 PeriMenopause 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.

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

One of the most common techniques our Lifestyle PeriMenopause 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, check out Dr Rick Kausman’s article here.

 

 

IMAGE CREDIT: Isabelle Fischer/Unsplash

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

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