 The start of a new year often brings fresh motivation around fat loss… and just as often, a lot of unnecessary pressure. Many people feel they need to completely overhaul their diet, cut out everything they enjoy, and “be perfect” to see results.
The reality? Fat loss doesn’t need extreme rules to work. In fact, it’s usually the simple but effective, repeatable changes that make the biggest difference over time and gets you started on the right track. As a Dietitian and Nutritionist, I see this play out every year. When people focus on a handful of high-impact habits that support consistency, fat loss becomes far easier to kick off and maintain. In today’s blog, I share 6 nutrition and lifestyle changes that can help tip the scales in your favour without turning your life upside down.
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 “How long is this going to take!” - King Julien, Madagascar, 2005.
And many dieters have been asking this since. Specifically for their fat loss results. So how long will it take before you see fat loss results? Well, can be as soon as 2 weeks to as long as 6-8 weeks. However, the answer for how long you should give it, minimum, in order to start seeing the momentum build and start seeing the seeds of some bonafide results to start trickling in more quickly? That is a bit different and is going to be answered today. In this blog post, I reveal the minimum timeframe to realistically allow yourself for a weight loss plan to start allowing the fruits of your labour to come to fruition. How long to allow fat loss results to start really building some momentum? Time to get a bit of an idea through the perspective and experience of a qualified Dietitian.  Look, I'm not saying you should hire a Dietitian...but here are some signs it's probably a darn good idea to do so.
Just some good ol fashioned lists today, keeping it direct and to the point as I now you are all just as busy as we wind down this hectic year. Here are 10 reasons why you should consider working with a Dietitian as well as 15 types of goals a Dietitian can help you with.  Muscle growth is one of the most popular personal aspirations across the world, alongside fat loss and achieving financial freedom.
It’s safe to say you or someone you know (and their doggo), are wanting more muscle or to look a certain fit and strong way. So what is the reason so many people are dissatisfied with their muscle growth results? What could be stopping muscle-building success fruit from coming to fruition on the gains tree? If you are not seeing the muscular growth (hypertrophy) happening, something is bottleneck your results or impacting your view of yourself. Let’s dive into this topic and allow me to share with you 4 reasons you are not seeing the muscle growth of your dreams (and number 4 is one you will not expect but is not to be missed!).  Plot twist: Some ‘fat loss diets’ are actually the biggest roadblocks to losing fat.
When it comes to fat loss, it feels like there’s a new “magic” dietor product every other week. Scroll Instagram for even just 5 minutes and you’ll probably see influencers swearing by the latest “life-changing” plan that promises fast results if you just cut out this, eat only that, or follow some ridiculous set of rules in the name of awakening the “fat loss powers that be”. Here’s the uncomfortable truth though: not all “fat loss diets” actually support fat loss long term. And that is the kicker! In fact, some of the most hyped-up approaches and diets are actually the ones that make fat loss harder, not easier. They might have your scale initially drop it like it’s hot (snoooooopp), but at the cost of sustainability, health, and your good ol sanity. As a Dietitian, I see the fallout of these diets all the time…. Leaving in its wake, frustrated people who feel like they’ve “failed,” when in reality, the diet failed them. That’s why I want to pull back the curtain and show you three popular “fat loss” diets that are, ironically, terrible for fat loss when you zoom out and look at the bigger picture. Let class commence now!  “Why am I Not Losing Weight? When I Am Basically Eating Less?!”
Common question, and there very well could be a clear explanation for this. A reason to the madness of “no fat loss despite being in a deficit”. It very well could be due to what I call “calorie deficit insufficiency”. What does this mean? Let me explain and give you the ol 101. In this blog, I show you one of the biggest reasons people don't see the fat loss results that they want (despite feeling like they are eating in a calorie deficit and eating more “healthy”). Of course, assuming you do in fact have the right deficit in place and are actually sticking to things accurately. Let class commence now…  People see me as a Dietitian and assume I can never do any wrong (or have never done any wrong) with my own food game.
The truth is, no diet is perfect and I have made some mistakes with nutrition in the past that I hope can help you feel normal about it and also help you learn from it so you can avoid the same pitfalls and common problematic food mindsets. Just as I used my own mistakes to learn from and only get better, so can you! In this blog, I share 5 mistakes I have made with my own nutrition in the past (and how you can learn from these yourself). I hope you find value from these admissions so you can clock some wins under your nutrition belt.  Let’s be real, as humans, we all get the occasional upset tummy (and this is perfectly normal). Our digestive system is a complex arena of microbiota, digestion, absorption, and processing.
However, some people have more sensitive guts and this can lead to symptoms that impact quality of life and simply annoy the crap out of you (literally and figuratively here). One such condition that I have increasingly been seeing over the last few years, is IBS (Or Irritable Bowel Syndrome). I have worked with and helped many clients navigate this arena and regain “gut stability” and get rid of “funny tummy”. So what should one look out for? How can you know if you have IBS? Truthfully, this is one of the gut conditions that are not as easily diagnosed medically and require nutrition intervention to test and conquer. However, knowing what potential initial signs to look out for so you can proactively see a Doctor and speak to a Dietitian… Well that is what today is about. In this blog, I will share 4 potential signs IBS may be an annoyance in your life. However, any gut issues should always be spoken about to your doctor too because there are many gut conditions that are not IBS and much more serious (so keep that in mind).  Motivation and habit.
Two areas or principles I should say, in the world of all things health. Whether you are into working on your nutrition, fitness, sports, or really any aspect of your individual potential. Yet so many get it wrong… Not in understanding what each of these things entail or their definition, but instead in the way they view them in the context of their goal/s. The way that they put weight on one vs the other. This is what I want to explain to you: the ballad of goal achievement. The dance of motivation and habit. In this blog, I will detail a saying that is so true yet often forgotten as well as break down in simple terms what you need to focus on when it comes to the art of motivation and habit building.  They say you have to spend money to make money.
So, do you have to spend money to make… results? Is there a cost to achieving successful weight loss, building muscle effectively, or levelling up your performance? Yes and no. Technically, yes, there’s always a cost. Whether it’s time, effort, stress, or literal dollaridoos, you’re always “spending” something. The currency just changes. This brings us to the world of nutrition, fitness, and wellbeing. Hiring a professional can feel like a big expense in a world where the cost of living keeps climbing. But not focusing on your health is a major “expense” in itself which can become a bigger one in the long run. So, let’s balance the equation. It’s time to look at how working with a Dietitian isn’t just a cost… but actually an investment that can save you money. In this blog, I’m breaking down 4 ways a Dietitian can help you save money and hopefully make the decision to invest in your health and potentially hire a Dietitian in your own corner, feel that little bit easier. |
AuthorHi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition. Archives
January 2026
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