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Speaker 1: Well, hello there, thank you for joining us today on

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Speaker 1: this daily podcast from Body and.

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Speaker 2: Soul called Healthy Ish. I am Felicity Halle.

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Speaker 1: I hope you're having a great day joining us in

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Speaker 1: the studio today. Is She's one of our regulars, dietitian

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Speaker 1: and podcast host Susie Burrell. She is also author of

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Speaker 1: a new book called Reset. Nurish and Berne. We're going

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Speaker 1: to discuss today why it's hard to lose weight, plus

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Speaker 1: her five habits for healthy weight loss success.

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Speaker 2: Now.

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Speaker 1: If you like what you hear from Susie, I know

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Speaker 1: you will. She is up on our sister podcast Extra

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Speaker 1: Healthy Ish, where she discusses her principles for healthy long

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Speaker 1: term weight control. You can grab that episode wherever you

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Speaker 1: get your podcasts.

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Speaker 2: Susie, how are you?

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Speaker 3: It's always so nice to be here in the studio.

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Speaker 3: We could chat all day, record all day.

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Speaker 2: Record and congratulates on your book.

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Speaker 3: Thank you, Leanne and I are very proud. This has

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Speaker 3: been a work in progress for quite some time off

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Speaker 3: the back of our Nutrition Couch podcast, but we really

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Speaker 3: wanted to develop something that was practical for busy women

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Speaker 3: and able to target whatever their focus was, whether it

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Speaker 3: was getting their mindset right, whether it was learning how

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Speaker 3: to nourish their body or whether they had the goal

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Speaker 3: of losing fat but in a sustainable way. So hopefully

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Speaker 3: there's something in there for everyone.

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Speaker 1: Why is it so hard for people to lose fat?

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Speaker 1: I mean, what sort of factors are at plays the.

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Speaker 2: Billion dollar questions.

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Speaker 3: There is so much food around all the time, and

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Speaker 3: we love to eat, and we're.

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Speaker 4: Less likely to move and burn it all off.

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Speaker 3: So I think we just are in a world where

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Speaker 3: we celebrate over food, we comfort with food, and metabolically,

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Speaker 3: particularly as we get older as women, it just becomes

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Speaker 3: hard and metabolically to burn. You know, the human body

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Speaker 3: likes to store, so you really have to constantly be

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Speaker 3: out smarting it and learn to have a balance between

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Speaker 3: enjoying your favorite food but then being able to keep

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Speaker 3: your calories under control. So about that balance, you know

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Speaker 3: in life where it's nice to go to a restaurant

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Speaker 3: and eat out or have a few drinks on the weekend,

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Speaker 3: but that means in the week we probably have to

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Speaker 3: buffer it a little bit. And there's some of the

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Speaker 3: strategies we really focus on because we work with real

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Speaker 3: people every day.

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Speaker 4: We like to eat ourselves and we know.

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Speaker 3: It's not about constant restriction or cutting back, because that

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Speaker 3: only feels the diet cycle.

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Speaker 1: You know, the first thing you said, I mean, if

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Speaker 1: you look from an evolutionary standpoint, where were designed to

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Speaker 1: feast and famine in so many ways, won't we and

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Speaker 1: then suddenly we've got we're in this built food environment.

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Speaker 1: And I think it's really important that it's really not

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Speaker 1: our fault. And often we self blame when it's about

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Speaker 1: of that healthy weight range, and I think that for

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Speaker 1: me is just really important.

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Speaker 2: It's actually not your fault.

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Speaker 3: No, And I think there's a lot of blaming activity

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Speaker 3: with women that goes on. But basically, as human beings,

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Speaker 3: if food is available, we will eat. You're not weak,

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Speaker 3: you don't like self control, You're human. So it's about

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Speaker 3: structuring the environment to be more conducive to weight control.

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Speaker 3: It's about develop some of those clear rules and structures

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Speaker 3: that work for you. It is about I think, if

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Speaker 3: going back to evolution, like going back from an evolutionary perspective,

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Speaker 3: like even say the nineteen fifty sixty seventies, you would

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Speaker 3: eat three meals a day, have you breakfast at home,

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Speaker 3: probably a small bottle of cereal, plain sandwich, at lunch

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Speaker 3: and then wait till six o'clock dinner was on the table.

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Speaker 3: Fast forward, you know, thirty forty fifty years now, we

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Speaker 3: have breakfast that runs over two or three hours with.

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Speaker 4: Milk based coffee.

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Speaker 3: Then we all love to have snacks, so there's morning tea, Lunch,

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Speaker 3: you know, goes later in the day one or two o'clock.

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Speaker 3: Then we graze all afternoon on the kid's food or

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Speaker 3: the pep ups to get us.

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Speaker 4: Through the afternoon at work.

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Speaker 3: And then we get home after a long day and

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Speaker 3: we're starving because we haven't eaten well, and then we snack,

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Speaker 3: and then we have dinner as well, and then again

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Speaker 3: we've got through a stressful, long day in modern life,

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Speaker 3: and we reward ourselves with wine and chocolate and treats.

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Speaker 3: So it's really not hard to see. We just eat

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Speaker 3: way too much for the amount of activity that we

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Speaker 3: do in a life where we sit down most of

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Speaker 3: the time.

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Speaker 4: So it does require quite a lot of.

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Speaker 3: Planning and strategy to buffer that. And you're write, it's

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Speaker 3: not people's fault, but you do have the ability to

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Speaker 3: take control and learn a structure.

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Speaker 4: That will work for you. When they're the variables you're

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Speaker 4: dealing with every day.

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Speaker 1: Good point you work with people. You've got your very

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Speaker 1: popular podcast. Always see it at the top of the chart, Susie.

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Speaker 2: Well done.

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Speaker 1: What's the one or two traits you see in people

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Speaker 1: who you know who want to lose weight to get

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Speaker 1: back in their healthy weight range, lose it and then

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Speaker 1: keep it off.

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Speaker 3: So there's a belief that you're on a diet for

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Speaker 3: a certain period and then you lose weight, and then

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Speaker 3: you go back.

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Speaker 4: To your old eating patterns.

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Speaker 3: But your old eating patterns were maintaining a higher weight

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Speaker 3: than you should have been, so you might have been

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Speaker 3: seventy eighty ninety kilos.

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Speaker 4: So you can't go back to your own habits.

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Speaker 3: You have to reprogram to develop your new baseline that

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Speaker 3: allows you to maintain the weight that you like, and

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Speaker 3: that often requires a buffering effect where you do have

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Speaker 3: some light days of eating because we all like to

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Speaker 3: go out and have a few heavy days. So it's

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Speaker 3: an acceptance that that will have to be the way

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Speaker 3: to eat forever, and an acceptance around moving again. I

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Speaker 3: think people do exercise on special occasions when they want

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Speaker 3: to lose weight. The more activity you do, the more

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Speaker 3: calories you burn. Basically the more you're going to be

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Speaker 3: able to eat. So if you like to eat, like

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Speaker 3: so many of us do, you're probably going to have

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Speaker 3: to exercise a lot. So really it's about reaching an

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Speaker 3: acceptance about what you need to do as an individual

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Speaker 3: rather than being on and off a program, and that

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Speaker 3: you'll keep doing that for as many years as it

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Speaker 3: takes for you to understand that. It's about reprogramming your

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Speaker 3: baseline to a lower level of the weight that you

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Speaker 3: want to sit at.

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Speaker 1: You've got some core healthy habits in here which are

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Speaker 1: very simple, but I think there it's a great reminder

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Speaker 1: for us all, whether you know we want to maintain

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Speaker 1: our weight lose weight. They're quiet, let's just talk through

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Speaker 1: them quickly, eat more fitches.

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Speaker 3: If I wrote a book with that as the title,

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Speaker 3: no one would buy it. But it's the most effective

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Speaker 3: strategy and no one, you know, Leanna and I speak

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Speaker 3: to women all day every day, and no one eats

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Speaker 3: enough vegetables. You know, you need a serve or two

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Speaker 3: at every single meal, and as soon as you do that,

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Speaker 3: there's less room for all the other calories, so you

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Speaker 3: eat less. It's the simplest dietary strategy, and yet we

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Speaker 3: don't do it the secrets to make them taste good,

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Speaker 3: you know, have a green juice in the morning, or

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Speaker 3: great extra veggies into your meals, or add a super

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Speaker 3: a salad to lunch. It's not about having a boring

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Speaker 3: piece of broccoli on the plate, you know, it's about

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Speaker 3: really focusing on them as the core of the meal.

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Speaker 3: But most of my clients will always go first calves

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Speaker 3: and protein and maybe a bit of tomato on the side,

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Speaker 3: And it's just rejigging that to be more salad, veggie

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Speaker 3: bolk on the plate first, and then half your dietary

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Speaker 3: issues will be solved and of course disease ries just

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Speaker 3: by doing that.

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Speaker 4: So it's simple and boring, but it works.

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Speaker 1: And I think we're I mean, we're you know, in

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Speaker 1: our western modern Western society, we focus on a lot

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Speaker 1: on the meat. If we're like the meat, okay, what

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Speaker 1: meat are we going to have? Or what fish are

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Speaker 1: we going to have? And then add the veggies. We

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Speaker 1: should really be focusing what are the veggies look like? Oh,

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Speaker 1: and then we might add that little bit of meat

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Speaker 1: or fish or whatever.

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Speaker 3: Well, it's like when you go to a restaurant, like

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Speaker 3: it's always about the protein. You're ordering first, and then

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Speaker 3: the veggies may be aside you have to pay a

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Speaker 3: fortune for. So it's all of that programming that means

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Speaker 3: it's not the front of mine, but certainly as soon

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Speaker 3: as we se and this is something supermarkets are doing well.

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Speaker 3: They're making veget and salad easier and more cost effective,

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Speaker 3: so you can buy a salad bag for five dollars

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Speaker 3: and get two or three serves out of it with

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Speaker 3: a nice dressing. It tastes good, So it absolutely is

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Speaker 3: about making it taste good and incorporating it into delicious

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Speaker 3: food rather than being the boring side that of course,

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Speaker 3: no one's really.

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Speaker 1: Motivating under exactly prioritize movements. The other one we've already

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Speaker 1: talked about that take time to plan.

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Speaker 3: Planning is the key to dietary success. It's having the

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Speaker 3: food available when you're hungry, tired, and it's ready to go.

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Speaker 3: It's getting home late at night, having a meal in

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Speaker 3: the freezer you can quickly heat up so you don't

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Speaker 3: order in a high calorie meal. That is probably, after vegetables,

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Speaker 3: the most important strategy. Creating ten fifteen minutes a week

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Speaker 3: just to map out the meals, order in the snacks pack,

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Speaker 3: the lunch the night before. Make it easy, because when

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Speaker 3: it's easy to eat well that you will grab it

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Speaker 3: as opposed to not having options available.

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Speaker 2: How much time do you spend planning?

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Speaker 4: I'll know what I'm eating every day every week?

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Speaker 2: Do you plan on a Sunday?

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Speaker 4: I actually do the same thing every week, so it's

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Speaker 4: just what I need to buy.

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Speaker 2: I remember you talking me, and that's.

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Speaker 4: Yeah and not everyone's like that.

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Speaker 3: They want variety, and you might want to get out

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Speaker 3: the recipe books and do a beautiful meal plan each

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Speaker 3: to their own. But in my family, I tend to

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Speaker 3: eat the same thing each weeknight.

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Speaker 2: Getting ball and azed Monday night.

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Speaker 3: Similarly salmon every Monday, and so on Sunday or Saturday,

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Speaker 3: I know what I need to order or buy so

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Speaker 3: it's ready to go for the week, because like most people,

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Speaker 3: I don't have time. I pack the kids lunches and

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Speaker 3: all the lunches the night before while I'm cleaning up.

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Speaker 4: Absolutely, it's planning.

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Speaker 2: Cook more at home. That's pretty easy.

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Speaker 1: But last one, I just the last one I want

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Speaker 1: you to talk about is focus on consistency.

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Speaker 2: What's this all about?

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Speaker 4: Well, it's that on and off again, isn't it. We're

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Speaker 4: all or nothing.

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Speaker 3: We eat really strictly for Monday Tuesday and then you know,

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Speaker 3: loose of control it over eat the rest of the week.

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Speaker 3: So if you can be consistent five or six days

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Speaker 3: a week with light dinners, with an early lunch, with

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Speaker 3: a protein rich breakfast, and then just allow a meal

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Speaker 3: or two that's more indulgent, that's the model we want

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Speaker 3: to reach. Whereas most of us have Monday Tuesday pretty

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Speaker 3: good and then it all unravels because we haven't planned,

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Speaker 3: we don't have the vegetables, we don't know what to cook.

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Speaker 3: So if you spend that time planning and aim to

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Speaker 3: be consistent most of the week and highlight a couple

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Speaker 3: of special occasion meals, you will have much better consistency.

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Speaker 3: And that's the secret to success.

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Speaker 2: Thank you, Susy, Thank you for.

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Speaker 3: Having me always so nice to be here.

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Speaker 1: Susie's book is called Reset Nourish Urn It is out now.

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Speaker 1: I will leave a link to it in the show notes,

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Speaker 1: and also a link to her last Healthish episode on

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Speaker 1: Daily Protein Quotas.

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Speaker 2: Actually that one went really well, so well worth a listen.

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Speaker 1: If you did enjoy this one, tell us rate and

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Speaker 1: review this episode, or of course subscribe to this podcast,

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Speaker 1: follow us on social media, Jump online, bodyandsoul dot com,

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Speaker 1: dot you, and also prend edition Grab it. It's out

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Speaker 1: in your local Sunday paper. Thanks again for listening. Until tomorrow,

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Speaker 1: Stay healthy ish