Surprising Low-Calorie Filling Foods That Keep You Full
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 The foods that fill you up for the fewest kilojoules are usually high in water, fibre or air, so you get a satisfying volume for little energy. Broth-based soups, air-popped popcorn, […]
Top 5 High-Protein Snacks for Weight Loss
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 High-protein snacks with a decent serve of protein, roughly 10 to 20 g, tend to keep you fuller than the same kilojoules from biscuits, chips or chocolate, which helps if you’re […]
Stages of Noticing Weight Loss: When You’ll See It, and When Others Will
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 Weight loss tends to follow a familiar pattern. The scale usually moves first, mostly from water and stored carbohydrate. Fat loss then continues more slowly, clothes and measurements change, and other […]
Why Am I Gaining Weight So Fast When I Barely Eat?
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 Weight that climbs quickly while you are eating very little usually has an explanation other than new fat. Fluid, intake that is larger than it feels, hormonal and life-stage changes, short […]
Neck Fat: Why It Happens and How to Reduce It
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 Fat under the chin (submental fat) and around the neck mostly reflects your overall body fat, shaped by your genes, age-related skin changes and posture. You can’t target the neck on […]
Low-Calorie Foods for Weight Loss: A Practical Guide by Food Group
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 If you’re trying to lose weight, the lowest-kilojoule foods are those high in water and fibre and low in fat: most vegetables and fruit, broth-based soups, legumes, lean proteins and reduced-fat […]
Do Iron Tablets Cause Weight Gain?
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 There is no evidence that iron tablets or pills cause fat gain. Iron is an essential mineral with no kilojoules (Calories), so the tablet itself can’t add body fat. Some people […]
Is Porridge Good for Weight Loss?
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 Yes, porridge can be a good, healthy breakfast if you’re trying to lose weight. Oats are a wholegrain and contain a soluble fibre called beta-glucan, which can help you feel full […]
Why Am I Not Losing Weight in a Calorie Deficit?
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 If you’re in a calorie deficit but the scale won’t move, the most common reasons are that the deficit is smaller than it looks on paper, that water shifts are hiding […]
How Many Kilojoules Should I Burn a Day?
Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed 17 October 2026 Most adults in the healthy weight range burn somewhere between about 7,000 and 13,000 kilojoules (kJ) a day (roughly 1,700 to 3,100 Calories), depending on body size, age, sex and how […]