Nutrition Talk at Scenic Cycle – Part 1 Behaviour

This extract was taken from Claire’s talk about Nutrition for Weight Loss and Healthy Living at Scenic Cycle on Monday 24th November, 2014. 

For more information or a copy of the full transcript please contact Claire at

The point I want to get across to you tonight is that living a healthy lifestyle doesn’t have to be difficult. There are so many things you can do in your daily life to make sure that you are keeping your body as healthy as it can be! So I will share with you some of the advice I give my patients so YOU can create some lasting habits! But before I get into these habits I want to run through some of the “conflicts’ which hinder us from being healthy and losing weight, because its not as simple as exercising more and eating less.

Our bodies are very complex. Each one of us is made up of billions of cells which affect our health and wellbeing. So what I have found is that some detective work can be helpful to get to the root cause of stubborn weight, or illnesses that just wont go away.

I don’t understand why I’m not losing weight? I eat well and exercise every day

 This is something I hear often. And in my experience there are two reasons why this person isn’t losing weight:

  1. They are not doing what they’re saying. They might eat well 5 days a week, but then binge drink on the weekend, eat pizza, ice-cream, and chocolate and think that because they are exercising they can justify these choices. OR
  1. There is an underlying problem, like a behavioural issue, metabolic disorder, or environmental disturbance.

So to overcome this problem I start to look into the following three areas:

  1. Behaviour
  2. Metabolism
  3. Environment

 And this is what I am going to spend time on tonight to help you get a better understanding of what good health should look like, and why you might not be there yet.

Part 1 – Behaviour

  • Are you overeating?

Most people eat beyond their nutritional requirements.

My recommendation for most people (but this changes depending on the individual) is to eat 3 meals per day, and 1-2 small snacks. Try eating until you are 90% full to give your stomach a chance to properly digest your food.

  • Do you have a sedentary lifestyle?

Working in the city is basically a death sentence for your daily activity levels. Unless you are walking to work, taking the stairs, and doing an awesome Scenic Cycle class at lunch! Adapt your routine to allow your body to get more movement.

  • Are there body image issues, like body dysmorphia? Or Depression?

Of course it’s unhealthy to be overweight, but don’t get caught up in the kilo’s and the centimetres.

  • Are the people you spend most of your time with encouraging unhealthy habits?

Friday night drinks, Christmas parties, and alcohol consumption is practically part of our Australian identity. It is also one of the biggest reasons many of my female clients find it impossible to lose weight. Alcohol is a very calorie dense drink, and then added to soft drinks, fruit juices, and consumed in excess, some people can consume the same number of calories on a Friday night drinking session, as they would all day eating. Try doing an alcohol free month. Get some friends involved and the money you save on not drinking at the end of the month use it to go out for a fabulous meal somewhere fun. Encourage healthier habits with your friends, and in your workplace. Don’t be a victim to your circumstance, shake things up and everyone will reap the benefits.

  • Drink plenty of water to curb sugar cravings! Try 500ML after your spin class.

Summary: These are areas of your life in which you have control over. Sometimes we get so stuck in our routine that we are blind to our bad habits, and its not until someone questions you that you realize its not helping you in any way.


Click here to read Part 2 – Metabolism