Highly restrictive ‘fad’ diets from the 1970’s to now are a common cause of obesity in middle aged women. 

In addition, many diet pills including appetite suppressants, metabolic stimulants and meal replacements further contributed to this problem. 

The ‘diet cycle’ depicted below is a scenario familiar to many dieters: 


This cycle can have significant psychological impact, again best depicted by a cycle model: 

DIFFERENT DIETS - How many have you tried?

  • Easy Slim, Jenny Craig, Gloria Marshal Salon

  • Fit for Life

  • Isagenix

  • The Grapefruit Diet, Water Diet, Lemon Detox Diet

  • The High Sex Diet

  • Weight Watchers

  • Liver Cleansing Diet 

  • Herbal Life 

  • Sugar Busting Diet

  • Latest Celeb Diet


It is very difficult for the average consumer to decipher all the nutrition information the are exposed to through the print, visual & sound media. Many "diets" or weight loss methods promise and promote brilliant results in a short period of time! 

Below are listed some of the issues YOU need to be aware of when considering this information.

  • If dramatic or rapid fat loss is claimed, this is simply not possible; body fat loss is slow, and rarely dramatic over a short period of time.
  • A diet that is extremely low in energy will result in weight loss initially, due to loss of protein and glycogen; when the diet is stopped, the lost weight is regained, as well as extra due to a lowered metabolism.
  • Dependance on special products in unsustainable, VERY expensive and anti social! 
  • The use of appetite suppressants is dangerous and unwise.
  • If the manufacturers claim their product contains a unique ingredient, it is very unlikely this ingredient will do anything of benefit.


  • FASTING - Fasting leads to rapid weight loss through the loss of body fluid and glycogen stores; muscle tissue loss results, as do decreased metabolism, nausea and dehydration. 
  • ONE FOOD DIETS - These are not only IMPOSSIBLE to maintain, they are also nutritionally deficient.
  • LOW CARB DIETS - It is difficult to obtain sufficient energy with this diet and maintain good energy levels. 
  • LAXATIVES - The body absorbs nutrients (i.e calories) before laxatives work, but can lead to reduced absorption of mineral and vitamins, and cause dehydration. 
  • DIURETICS - These lead to fluid loss not fat loss, so can also cause dehydration. 
  • MEAL REPLACEMENTS - These are BORING and maintenance long term in not likely; often leads to binge eating due to hunger and psychological factors. 
  • DIET PILLS - These can suppress appetite, however the issue is the quality and qunatity of food eaten , rather than an extreme appetite. 



1. Eat wholesome, unprocessed foods with LOTS of VEGETABLE

2. Decrease overall energy intake ( use low GI and high fibre foods and avoid non-hungry eating*) 

3. Decrease alcohol intake


Wholesome eating involves eating foods as close to the way they were originally created as possible.

  • Whole
  • Fresh 
  • In Season
  • Organic when possible
  • Minimal cooking 
  • Unrefined
  • Unprocessed
  • Without preservatives, additives 
  • Not genetically modified 


Carbs & Obesity -  As it is only in unusual conditions that humans convert significant amounts of carbohydrate to fat for storage, CHO intake should not be restricted. CHO has half the energy content of fat per gram, and many foods that are high in CHO are low in fat. In addition, choosing to have one low GI food at each meal can assist to promote feelings of fullness and satiety, and prevent overeating. (Fat is easily eaten in excess because it is not very satiating.) Refer to earlier for low GI foods. 


Because alcohol is preferentially oxidised and has a high energy content, excessive consumption can lead to increased weight and body fat. Also, it is the foods commonly consumed with or following the alcohol that assist to increase weight. 


Weight control programs should be based on sound nutritional information and involve gradual, long term weight loss. Around 0.5-1kg per week loss should be the target. Scales are not always the best method of measurement, as these measure muscle mass, bone, fluid, and organs as well as fat. The best indication of fat loss is how clothes fit – non-stretchable pants, or a belt, are good guides. 

Next time, I will be sharing what I am learning about PSYCHOLOGICAL CAUSES OF EMOTIONAL EATING. 

Shelby x

What I Am Learning - Hunger & Exercise


Although the terms hunger and appetite are often used interchangeably, hunger is the physiological drive to find and eat food, whereas appetite is the psychological drive. Satiety (or fullness) refers to the satisfaction gained from a meal, which eliminates hunger.


To successfully control weight, we need to be able to identify true hunger as opposed to a desire to participate in non-hungry eating.

According to Dr Kausman, signs of hunger include:

  • Empty or painful gnawing feeling in the upper or lower part of the stomach
  • Rumbling feeling in the stomach
  • Cramping feeling in the stomach
  • Feeling of nausea or a headache
  • No feeling in the stomach at all, but a desire to eat
  • Feeling of weakness or lethargy, reduced energy levels
  • Feelings of light-headedness or irritability
  • Difficulty concentrating
  • Feeling a bit shaky


Non hungry eating is quite common in overweight individuals. This occurs for many reasons – the main reasons include habit (i.e. always having a biscuit with coffee), ease of availability of food (i.e. always having chocolate in the house), inability to detect cues of fullness, emotional stress or boredom, or as a reward.


  • Not listening to body signals
  • Confusing thirst with hunger
  • Letting ourselves get too hungry
  • Aren’t sure when to stop eating
  • Filling up but not feeling satisfied
  • The clock says it is time for a meal, habit
  • Food taste great, or because it is there
  • Any emotion can trigger non hungry eating
  • Worrying that we may offend someone if we don’t eat
  • Eating as a reward or to solve a problem, or to put off doing something, or to fill in a gap


The subjective hunger scale is used to identify levels of hunger experienced as well as feelings of fullness during meals (to prevent over-eating): 10 = stuffed full 8 = beyond full, feeling ill 7 = very full 6 = slightly full 5 = feeling satisfied 4 = no hunger 3 = slightly hungry 2 = hungry 1 = ravenous


it is important to consider what is normal or natural when it comes to food and eating behaviours. Such normal behaviours should be encouraged and “diets” prescribing abnormal behaviours should be discouraged.

It is normal or natural: 

  • Not to weigh food or count calories/KJ or grams of fat
  • To eat enough food and not be rigid in our food choices
  • To eat something at least 3 times per day
  • To eat more on some days and less on others
  • To over-eat occasionally and to under-eat occasionally
  • To eat certain types of food some of the time, just for the taste of it
  • For women to have fluctuations in appetite and in cravings for certain types of food as their hormone levels vary during the menstrual cycle
  • Not to place too much emphasis on any one day’s food intake, try to look at food over weeks, months and years.


  • Ask yourself: “I can have it if I want it, but do I really feel like it?”
  • Is it physical hunger?
  • Plan ahead and have some food on hand
  • Allow some non-hungry eating - this is normal (remember the importance of regular low fat snacking)
  • Separate eating from distracting activities (TV, reading)
  • Make eating a pleasurable experience
  • Be patient, behaviour change takes time!

Source: If not dieting, then what? Rick Kausman (1998)


At the completion of exercise the metabolism remains elevated to assist with the removal of waste products and the lowering of body temperature to normal levels. Regular activity throughout the day effectively re-sets’ the BMR to a higher level.


F Frequency Try to aim for six days of exercise per week. This should consist of planned sessions as well as incidental exercise built into our lifestyle, e.g. taking the stairs instead of escalators, walking rather than driving short distances, etc

A Amount Long sessions, short sessions, two sessions. What can you fit into your day? It doesn't always need to be two hours long. Work your exercise schedule into your week around your other priorities. 

T Type High Intensity Interval Training, Strength & Conditioning (Resistant) Training, Yoga, Personalised Programs for different body types. Keep it exciting! Exercise programs are given up on when we get board. MIX IT UP! 


  1. Reduced activity levels coupled with increased consumption of high fat foods will lead to an increase in obesity
  2. Eat when you are hungry. Stop when you are full. 
  3. Appropriate, sustainable eating behaviours are imperative to attain and maintain a healthy body weight, as well as a healthy relationship with food
  4. rely on the scales less, and use more appropriate indicators of weight loss (i.e. clothes, energy levels, etc.)
  5. regular, sustainable physical activity is the way to go!

At The Movement Fitness & Wellbeing we offer a range of different exercise types - Strength, Interval and Personalised Programs. All our members are offered Nutrition Guidance. It plays a huge role in getting results! Contact us info@themovementfitness.com.au to get your health back on track. 

It Seems Common Sense Is Not Always Common Practice

When things are going great and everything is perfectly balanced in our lives, it’s easy to be happy. The true test of happiness comes when things aren’t going the way we’d like them to.

When life seems a little hectic, we often have to make a conscious decision to be happy and refuse to let chaos bring us down. Remember, the only person who can truly control your happiness is you.

If we look at Happiness Through Common Sense we can see how easy it sounds


  • Sleep for eight hours 
  • Drink more water 
  • Take regular breaks throughout the day to break concentration
  • Workout two - five days per week. 
  • Get outside 
  • Eat  more greens
  • Avoid SUGAR
  • Avoid white starchy foods
  • Avoid foods that DON'T make you feel well  


  • BE Present 
  • BE Appreciative 
  • GIVE the benefit of the doubt 
  • Make it : You and them… TEAM 
  • Make life FUN


  • Have faith in what you believe to be true
  • Stay connected to that
  • Allow yourself to be AMAZED and in AWE

I urge you to look at happiness in a more 'simple' way...Watch how easy Brendon Burchard explains happiness in this video - 

Forget calorie counting: Try this calorie control guide for men and women

By Ryan Andrews & Brian St. Pierre

    •    Want to see our visual guide? Check out the infographic here…

If you’ve heard it once, you’ve heard it a thousand times:  The best — maybe even the only — way to lose weight is to count calories.

After all, it’s a pretty simple equation: Calories in vs. calories out. Eat more calories than you burn, and you gain weight. Eat fewer calories than you burn and you lose weight.

Except counting calories isn’t that simple.

The problems with calorie counting

First of all — on the “calories in” side — you do need to figure out how many calories are in the foods you want to eat.  And that takes handbooks, websites, databases and math. Just to plan your lunch.  Groan.

Next, you have to assume that the handbooks, websites, and databases’ calorie estimates are correct.  They’re often not.  In fact, research has shown they can be off by about 25% because of incorrect labeling, laboratory measurement error, and food quality.

Then, of course, there’s the “calories out” side.  Estimating your calorie expenditure each day comes with another 25% measurement error because of the equipment you’re using, laboratory measurement errors, and individual differences.

A possible 25% error on the “calories in” side, and another 25% error on the “calories out” side.

Is it even worth:

  • pulling out measuring cups to a chorus of boos from family members;
  • dusting off the food scale while trying to ignore the taunts of friends;
  • wheeling in the abacus from the den to keep up the calorie tally;
  • subscribing to apps and web services to track these less-than-accurate numbers?

Sure, we should have an idea of how much food we’re eating each day, so we can adjust based on our goals.

But counting calories itself is a drag!  No wonder so many people give up and go back to eating the way they were before.

The calorie counting antidote

Here’s the good news: counting calories is rarely necessary.

Our Precision Nutrition coaching programs gauge food portions differently. No carrying around weigh-scales and measuring cups.  No calculators or smart phones.

All you need is the ability to count to two. And your own hand.

Here how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

To determine your protein intake

For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm sized serving.

For men we recommend two palm-sized portions with each meal.


And for women we recommend one palm-sized portion with each meal.

To determine your vegetable intake

For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.

For men we recommend 2 fist-sized portions of vegetables with each meal.

And for women we recommend 1 fist-sized portion of vegetables with each meal.

To determine your carbohydrate intake

For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand to determine your serving size.

For men we recommend 2 cupped-hand sized portions of carbohydrates with most meals.

And for women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.

To determine your fat intake

For fat-dense foods – like oils, butters, nut butters, nuts/seeds – use your entire thumb to determine your serving size.

For men we recommend 2 thumb-sized portions of fats with most meals.


And for women we recommend 1 thumb-sized portion of fats with most meals.

A note on body size

Of course, if you’re a bigger person, you probably have a bigger hand. And if you’re a smaller person… well, you get the idea.  Your own hand is a personalized (and portable) measuring device for your food intake.

True, some people do have larger or smaller hands for their body size.  Still, our hand size correlates pretty closely with general body size, including muscle, bone – the whole package.

Planning your meals flexibly

Based on the guidelines above, which assume you’ll be eating about 4 times a day, you now have a simple and flexible guide for meal planning.

For men:

  • 2 palms of protein dense foods with each meal;
  • 2 fists of vegetables with each meal;
  • 2 cupped hands of carb dense foods with most meals;
  • 2 entire thumbs of fat dense foods with most meals.

For women:

  • 1 palm of protein dense foods with each meal;
  • 1 fist of vegetables with each meal;
  • 1 cupped hand of carb dense foods with most meals;
  • 1 entire thumb of fat dense foods with most meals.

Of course, just like any other form of nutrition planning — including calorie counting – this serves as a starting point.

You can’t know exactly how your body will respond in advance.  So stay flexible and adjust your portions based on your hunger, fullness, and other important goals.

For example: if you’re trying to gain weight, and you’re having trouble gaining, you might add another cupped palm of carbohydrates or another thumb of fats.  Likewise, if you’re trying to lose weight but seem to have stalled out, you might eliminate a cupped palm of carbohydrates or a thumb of fats at particular meals.

Remember: This is a starting point. Adjust your portions at any time using outcome-based decision making, aka “How’s that working for you?”

Want more individualization?

For those who want to go further – because they have more advanced goals or because they’re already eating well but still struggling – let’s dig a little deeper.

At Precision Nutrition, we have a really simple shortcut for helping people “eat right for their body type”.

We begin by classifying clients into one of three general categories (or somatotypes):

  • I types (ectomorphs),
  • V types (mesomorphs), and
  • O types (endomorphs).

And each type gets slightly different recommendations.


For fitness and nutrition professionals

As a fitness or nutrition coach, you might have certain food/nutrient goals in mind for your clients. No problem.

But should you tell them to eat 1 g of protein per pound of body weight? Or 25-50 grams of protein with lunch?  (Hint: No.)

Many clients don’t even know which foods have protein in them, let alone knowing how many grams each food has and what a portion size of that food looks like.  That makes gram-based recommendation pretty tricky.

Fussing with numbers creates a lot of anxiety and confusion for clients. Eating healthy will seem “just too complicated” for them, and they’ll eventually give up or wander off in the wrong direction.

Plus, here’s the most important piece: Most clients don’t need this level of detail. The simpler and clearer you can make your recommendations, the more likely clients are to follow them.

So, instead, why not share these guidelines?  How much easier can healthy, individualized eating be?

Download our calorie control guide

To make this even easier, we created a simple guide for men and women that summarises our recommendations.  Click here to download it, print it out, and share them with friends, family, or clients.


In the end, if you’d like to start eating better, just take a look at your hand. Use your fist, palm, cupped hand, and thumb to practice calorie control – while avoiding the hassle of counting calories.

Low Fat Lie – one big diet cover up

by Dr Joe Kosterich - http://ow.ly/XcPcN 

In the past month I have been doing some research into hidden sugars. My conclusion on added sugars - there are some really sneaky ones we are looking straight past! During my "research phase" I came across Dr Joe and his amazing articles - below is a good read. 

Hard on the heels of the bacon and red meat causes cancer scare scientists in the UK have found that cooking with vegetable oils like sunflower oil releases toxic chemicals called aldehydes which increase the risk of cancer, heart disease and dementia.

The healthiest oil to cook with was coconut oil, butter was second and olive oil third.

How can this be? We have been told saturated fats are bad.

You might expect that major recommendations about health and diet (like the low fat diet) would be rigorously tested and assessed before being promoted to the public.

Sadly you would be wrong. An absolutely damning review published in the BMJ (British Medical Journal) found that the introduction of low fat dietary recommendations had absolutely NO basis.

Let me repeat this. There was never any scientific basis to recommend a low fat diet. To quote the researchers; “Dietary recommendations were introduced…in the absence of supporting evidence from randomised control trials”.

The best they could muster were studies on 2647 males where one group had lower cholesterol. But, and it is a big but, there was no difference in rates of heart disease or all cause mortality between the lower and higher cholesterol groups.

A 1970’s study, which became very influential, showed a reduction in cholesterol levels in one group of men eating a low fat diet compared to a group eating a “normal” 1970’s diet. Yet the low fat group had a higher death rate. The total numbers were small but the study was used as a basis to promote the low fat diet as a way to lower cholesterol and reduce heart disease.

To quote Milton Friedman “One of the great mistakes is to judge policies and programs by their intentions rather than their results”.

It has not been a time for supporters of the fat is bad mantra. Last year Time magazine ran a cover story titled “Eat butter – Scientists labeled fat the enemy. Why they were wrong”.

This was prescient. Earlier this year the US Dietary Guidelines Advisory Committee announced that cholesterol was no longer a “nutrient of concern”. It has also removed any upper restriction on how much fat is part of a healthy diet.

The guidelines on diet come out every five years based on a review of the scientific literature. It states,“Reducing total fat (replacing total fat with overall carbohydrates) does not lower CVD [cardiovascular disease]risk…Dietary advice should put the emphasis on optimising types of dietary fat and not reducing total fat.”

In other words low fat foods where fats are replaced by sugars are out!

Studies have consistently showed no correlation between fats in the diet and any form of disease. The only type of diet consistently shown to have a positive impact is the Mediterranean diet.

The Journal of the American Medical association noted, “Based on years of inaccurate messages about total fat, a 2014 Gallup poll shows that a majority of US residents are still actively trying to avoid fat while eating far too many refined carbohydrates”.

In the quote above you can easily substitute residents of Australia. New Australian guidelines were released earlier this year but they clung to the fat is bad story.

Yet the JAMA author has a different view; “It is time for the US Department of Agriculture and Department of Health and Human Services to develop the proper signage, public health messages, and other educational efforts to help people understand that limiting total fat does not produce any meaningful health benefits and that increasing healthful fats, including more than 35% of calories, has documented health benefits”.

Pete Evans has attracted much opprobrium from the nutritional establishment for pretty much doing this. Whilst full Paleo may be extreme, a diet higher in protein and fats and lower in carbohydrates, especially grains and refined carbohydrates leaves most people feeling better and with more energy.

Generally this type of diet leads to weight loss. In simplest terms this is because the body releases less insulin on a low carb diet. Insulin promotes fat storage and inhibits fat burning. Plus we reach insulin resistance if we flog the insulin system too hard for too long. This is the precursor to type two diabetes, shown in a ten-year study, in 150 countries to be due to refined carbohydrate consumption and NOT obesity.

You might wonder why there has been little coverage of all this significant information. Reputations and dollars are at stake.

In the totality of human history, the low fat diet will be seen as perhaps the worst fad diet. Dietary advice from “authorities” is in my view permanently tarnished. Rather than ask authorities, we should ask our grandparents what they ate when they were young. It was real, not manufactured food. Until recently it had been growing somewhere or moving around. It was eaten the day it was cooked. It went off if not eaten in a few days. It did not come in boxes with a use by date and labels with health claims.

These simple guidelines are easy and free. Follow them.