Success beyond the bathroom scale

Defining real success in a nutrition programme isn’t as simple as a few numbers on your bathroom scales, it’s better than that.

When tracking progress in a nutritional program, relying solely on the kilograms lost on the scale isn’t the best approach, especially in a company-wide initiative with participants of varying body types. The scale can be misleading as it doesn’t account for differences in muscle mass, bone density, or water retention, all of which affect weight in different ways.

Understanding Body Composition Differences

To understand how we measure success in this program, it’s important to remember that everyone has different starting points and goals. For example, a 5-foot person in their 40s may have more body fat to lose than a 6-foot, highly active person in their 50s. So, comparing success based solely on the scale isn’t fair or accurate.

Some people may also be losing fat and building muscle at the same time. While this won’t show up on the scale right away, it’s a huge win. If they put on two kilos of muscle and lost 2 kilos of body fat, the scales would indicate that nothing has happened, but they’ve likely lowered their body fat percentage, making them stronger, more toned, and feeling great in their clothes. This is the ideal result!

For some, losing just 3kg can be life-changing. It can boost their energy, self-esteem, and overall health, and is a result of hard work and dedication. For others, losing 10kg might be necessary to reduce health risks like pre-diabetes or heart disease. These individuals aren’t just focused on appearance—they’re working towards a healthier, longer life.

In short, the scale doesn’t tell the full story. Success looks different for everyone, and it's about feeling better, being healthier, and making progress toward your unique goals.

Body composition

A person weighing 70 kg with 19% body fat will be more toned (and be much healthier) than a person at 70 kg with 35% body fat. They weigh the same, yet their body composition is different and height has a big part to play! Because muscle is denser than fat, the person with less fat and more muscle will appear smaller.

Why Long-Term Change Matters

This is why everyone’s goals are unique—and why comparisons between individuals aren’t helpful. What may be a small victory for one person could be a monumental achievement for another. Instead of focusing on short-term weight loss, we encourage participants to build sustainable habits that improve health, energy levels, and body composition over time.

We aim for long-term health changes rather than quick fixes because dieting can be harmful to your metabolic health. Repeated cycles of dieting and weight loss can slow down your metabolism, making it harder to maintain weight loss in the long run. This is often referred to as metabolic adaptation, where your body becomes more efficient at storing fat and burns fewer calories at rest.

This approach allows you to avoid the risks of yo-yo dieting and focus on healthy, sustainable habits that will benefit you for years to come. If anyone is interested, read here to see what happened to the

What are we measuring:

When we measure success in a nutrition program, we track more than just the number on the scales. Each measurement offers insight into different aspects of health and fitness, helping us understand what’s truly going on inside our bodies.

• Weight (kg): While weight itself doesn’t tell the full story, tracking it over time helps us see trends in your overall progress. For instance, gradual weight loss or maintenance can be a sign of positive changes.

• Body Fat Percentage: Body fat percentage is key in assessing how much of your body weight is made up of fat. A lower body fat percentage (less than 25% for women and less than 18% for men) typically means better health outcomes, as excess body fat is linked to increased risks of chronic diseases like diabetes and heart disease. Measured by bioimpedance scales and tape measure.

• Visceral Fat: This type of fat surrounds vital organs and is more harmful than subcutaneous fat (fat stored under the skin). Visceral fat levels greater than 12% are associated with higher risks for metabolic conditions like diabetes and cardiovascular disease.

• Waist Circumference at the Navel: This measurement helps assess abdominal fat. A waist measurement at or above half of your height (for example, 85 cm for someone 170 cm tall) signals an increased risk of chronic diseases, such as heart disease.

Why Your Weight Fluctuates

Why can our weight fluctuate more than 3kg in a day? These shifts are common and often don't reflect actual fat loss or gain. We are taking measurements weekly so we can track trends as it’s important to understand that body weight fluctuates naturally for a variety of reasons, including:

• Water retention: Changes in sodium intake, hydration levels, and hormonal fluctuations can cause temporary water weight gain.

• Muscle gain: Increased exercise, particularly strength training, can build muscle, which may not show as weight loss but is a sign of improved health and metabolism.

• Hormonal changes: Hormones related to the menstrual cycle, stress, or sleep patterns can cause weight to fluctuate.

• Food intake: The volume of food you eat (especially high-sodium or high-carb foods) can temporarily add weight due to water retention or digestion.

Given these fluctuations, focusing on weight alone doesn’t provide a true reflection of health or progress, especially when body composition varies so much from person to person.

Success in your nutrition program is about more than just the scale. Tracking body fat, waist size, and lean mass gives a clearer picture of your health. Every healthy choice—whether it's drinking water, choosing nutritious meals, or staying active—adds up. Over time, these habits will show in your results, leading to sustainable health and progress. Keep it up—every step counts toward feeling better and reaching your unique goals!

Barriers to Weight Loss

Intentions. Goals. Plans. They’re all well and good. We definitely need them. But life is not straightforward. No matter how well we think we’ve planned our week, how realistic our goals are or how powerful we think our self-restraint is, life will come along and test us. And yes, good ol’ fashioned willpower and habits can get you a long way. But acknowledging that there are barriers to your weight loss is important. It’s also the first step in overcoming them. 

We’ve been chatting to the Feel Fresh Nutrition team about the barrier they see most often in their clients, as we know that these will be the same ones you’re facing. Below we’re going to break down the intricacies behind these barriers and some pathways forward for you. Let us know if these work for you and help you achieve your goals!

Barriers to Weight Loss

Snacks

We hear this in the clinic all the time, so know that you’re not alone. Have a look at your food diary and establish when your snack cravings are hitting. Is it mid-afternoon or after dinner? Or next time one hits, stop and reflect for a moment. Has it been four hours since your last meal? How are you feeling? Common responses: bored, looking for a distraction, emotional, anxious, etc. Understanding your triggers around snacks is the first step to being able to tackle this barrier. 

Actions

If it’s after dinner: Try creating a nighttime ritual around ending your eating for the day. It could be a bath or peppermint tea. Rituals are an important part of life and can help establish boundaries. Tack new habits onto old ones, i.e. “After I clean the kitchen, I’ll brush my teeth”.

Ah, I think I’m just bored or needing a distraction from work: Try getting up from your desk and going for a walk, making a cup of tea, talking to a co-worker (or your dog). You might be using a snack as a way to break up the day but there are lots of other things you could be doing.

Yep, I’m actually hungry: Great! Is it time to cook up one of the delicious meals on your meal plan? Then let’s get cooking. And maybe notice how long it takes you to get hungry in between meals so you can start cooking before the hunger kicks in tomorrow. If it’s not mealtime, can you substitute whatever it is you’re craving with one of our supplied Feel Fresh Nutrition snacks? It’s totally fine to have one of these once a day! If not, then you’re better off mindfully indulging than avoiding whatever it is and overeating a thousand other “better” things. The word mindfully is key here. That doesn’t mean a whole block of Whittaker’s while you smash out that deadline. It means stepping away from the computer, sitting down and having a few bites of whatever it is you’re craving. Enjoy it, savour it and make the most of this delicious food you’re fuelling your body with.

Work Functions

This is one of the most challenging situations. We’re not in control of what’s being served, we often arrive hungrily and the alcohol is flowing. This time of year it’s common to have lots of celebrations to attend. And after the year that’s been, any excuse to celebrate is a good one! But there are some simple steps you can take if this is constantly knocking you off course.

Actions

Plan. If you know you’ve got an event after work, make sure you have a filling snack in the afternoon so you don’t arrive starving. Then think about what you’re going to do when they offer you a drink. Will you skip the first round, or space out your drinks with alternating water? Going into a situation with a plan makes you much more likely to succeed.

Crowding Out. This is an easy one to enact, no matter the menu. Rather than overthinking what’s on offer, start with filling up on certain foods. If it’s plated, start filling your plate with a side of seasonal vegetables or salads. This will leave less room for the pasta and bread rolls. Grazing platters are manageable too if you look for proteins (sliced meats, cheese) and vegetables (carrot sticks, olives, grapes) and avoid too much of the crackers, breadsticks and bread. Have you noticed that devilled eggs also seem to be back? They’re a winner in our books.

Who you gonna call? We love a good challenge and a nosey at a beautiful menu. If you get to see the menu of your function in advance, send it through to us. We can have a look over and offer you some advice on how to navigate it. Again, going in with a plan will make it so much easier. Same goes with local cafes and hotels.

Work Environment

Work functions, team coffee dates, a morning tea to break-up the routine. Sometimes it can feel like the whole office is a never-ending grazing platter. Up your game and hold the course for the programme (and beyond) with these tips.

Actions

Friends with benefits. Not like that. But someone who knows what you’re up to and will support you. Maybe they’ll give you a heads up that there’s pizza in the kitchen or they’ll make sure there are some healthy snacks at the morning tea. Having a partner in crime will dramatically increase your chances of success.

All. Or Nothing. This one depends on your personality type. Either have a mentality that you can indulge as much as you want, but only on certain things (the proteins and vegetables like above) and not others (muffins, pastries, scones, or anything else from a bakery). This can make it easier to not feel like you’re being deprived or missing out. Or, decide that you will not indulge in any snacks outside the meal plan and approved snacks. This works really well for those that know that once they start, it’s a slippery slope. Either way works, but pick the one that you know will work for you.

Cost

Prioritising your health and wellness sounds good, but sometimes there are other expenses that have to come first. You don’t have to break the bank to eat good, healthy food.

Actions

Brr, it’s cold in here. Frozen options are King (or Queen) when you’re on a budget. There are so many options in the veggie aisle these days and when they’re snap frozen all the nutrients are locked in there rather than wilting in your fridge. On any of the meals, swap out fresh for frozen (or tinned) where you can.

Temptation 

Of all these barriers, temptation lies at the core of many. And it can be a tough mindset to overcome. This is where your goal setting and reflection are really important. Take some time to reflect on what you’re trying to achieve, what’s underneath the temptation and the core emotions that have you reaching for the chocolate bars. And then take action. Controlling your food environment when and where you can will go a long way.

Actions

In it for the long game. We’re not here for an six-week, lose lots of weight, then pile it back on sort of challenge. We’re here for long-term, flexible plans that work with your life, to help you achieve your goals. We’re here to build healthy habits, learn new skills, try new foods and to feel energised. Food should make you feel good, not deprived. Don’t stress about the occasional craving as it’s all part of the eating well journey.

Back on the wagon. Focus on the wins, not the losses. If you go off track for one meal, just look at your meal plan, you’ll see 21 meals on there. If you totally skip out on four meals, you’re still at 80%. Which would technically make you an A+ student. If we had a gold star, we’d give it to you. So rather than beating yourself up after one meal out or a muffin, and giving up completely, know that you’re still doing so well. And continue on with the rest of the programme. You’ve got this.. 

Change your life by updating your habits

Change your life by updating your habits

First things first.

Nico has seen great success in his career by skipping the fads and concentrating on what truly creates long-term behaviour change with his clients. He swears that habits are the backbone of success.

Our lucky clients get to work with Nico and his strategic view on how they can make the most effective changes in their lives. Deprivation has no place here, it's all about creating an enjoyable routine that makes the biggest impact on your health goals.

Read below to see how Nico helped a client change her quality of life within 7 months through habit change. And you know what? It all started with a 10min walk.

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What is a habit? 

In plain English, it’s something we do every day, almost without thinking.

To maintain a healthy lifestyle through the years we need to make it a habit. So, it stops being a struggle to become the way you live.

We are going to go through three simple concepts that will help you create healthy habits:

1. Focus on what you can control

2. Start small

3. Act then change.

First step: Focus only on what you can control

When it comes to our health this is something I hear daily: 

• “ I have no time to cook healthy”,

• “ The weather is not helping”,

• “ I can’t make time to go to the gym (because of (location/price/motivation)”

We are also constantly looking for perfection, waiting for the ideal day to start taking action.

• “Next Monday I will start my workout routine”,

• “After Christmas, I will start dieting, there’s no point starting now”,

• “It’s almost the end of the year, next year I will focus on my health resolution”

DO THESE RESONATE? It definitely resonates with me.

Truth is that we are making up excuses, instead of focusing only on what is under OUR CONTROL and doing something about it. How do you get out of this loop of excuses when it comes to being healthier?

First, stop thinking about the “healthy diet” as a restrictive and temporary diet that has a start and finish date. A healthy diet should be your lifestyle, not restrictive but balanced. So you can start working on it TODAY.

Second, focus on what you can control. You can’t control the weather or a flight cancellation at the last minute, but you DEFINITELY can look for options to exercise at home or find a healthy food option. 

If you feel you don’t have time to cook, you only need to dedicate two hours of your time to cook for the whole week. So maybe it’s only a matter of better time management and organisation.

Again, focus on your sphere of control and what can you change to create your healthy habit and reach your goal.

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Your Sphere of Control:

Sometimes you may feel you can influence the way things go, that is, you feel in control. But other times you may feel that you have no control over how things go, that is, you feel out of control.

The degree to which people feel in control over how things go in their lives is often studied as a feeling of “locus of control”, an important concept in psychological research.

The spheres of control are a more sophisticated way of studying locus of control, because people may feel in control in one domain but not in another.

The spheres of control scale distinguish three spheres:

Sphere 1: Circle of Control: things are 100% under our control: our actions, what we do/ what we don’t do / how we react.

Sphere 2: Circle of Influence: the concerns we can do something about, directly or indirectly. For example, how my kid behaves, the work environment, etc. 

Sphere 3: Circle of concern: Things we have no control over or influence over, for example, the weather or political decisions (if we are not a politician, of course).

 Sphere of control

We need to focus all our energy on the things we can control and influence. And the things out of our control, we need to accept and let them go! Acceptance does not mean that you like it or approve, it means that you recognise the reality of a situation and do not resist it or deny it.

 Acceptance is not easy. While we are able to list what we could control and influence, we struggled emotionally to accept what is outside of our control/influence. Once you let go of those things you can’t control, you will feel lighter and more in control of your life.

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Second: Start Small

 Once we clearly identify what we can do, we start but start small and patient.

Habits take time to master. According to science, developing a new habit takes around 200 days and not 21 days as you can see in some magazines. Of course, every person learns at a different pace, be gentle to yourself. 

By saying this I want to show that incorporating a new habit takes effort, consistency and (again) daily PRACTICE. This is where working with a nutritionist can help. Fortnightly support, alternative options and above all - accountability to help you through your habit formation journey. 

 Think about stuff such as brushing our teeth, having a shower every day, having a coffee every morning, checking social media etc. Easy, right? because we do this automatically: it’s a habit.

 If your goal is to be healthier, you need to build healthy habits. Does this need to be something complex? Hell no! even a 5 min action will make a HUGE difference. Read the client case below to see what small habits grow into.

If your goal is to eat healthier, start with one meal a day. Don’t change your entire menu from one day to another, this will make it really hard for you to maintain. Start small and be consistent. That’s the key. Overeat at dinner? JUST focus on portion sizes at dinner time for a week, then go from there. 

Third: Action first, then change

 This is something I talk to my clients about A LOT.

This small action we talked about it doesn’t have to be perfect. A simple swap of a portion, a small reduction of a portion.

Your goal might be to eat the necessary amount of protein per day but you can start by adding more protein to one meal. It will not be enough but it’s better than yesterday. And from there you keep building up. 

A real client example

I worked with a female client who had the following concerns:

• Lack of concentration

• Poor memory

• Difficulty making decisions

• Chronic fatigue/lethargy

• Prone to pain when it's cold

• Hair loss

• Constant watery eyes

• Fluid retention

• Mood swings before her period

• Menstrual pain and breast pain

• Constant cravings

• Binging on food and alcoholic beverages

• Stress level from 1-10 was 10

• Sleep problems from time to time

• Trouble relaxing

In our first consultation, she said to me: “Nico, I want to lose weight but I don’t want to make many sacrifices in my diet, and that includes exercise too, I don’t like exercising” 

My client needed to focus on the things she enjoys, and then we started small and built from there.

 Long story short, in 7 months without a restricted diet my client was able to lose 7kg, more than 8cm of waist and 6cm of hip circumference, also:

“This all started with a 10min walk around the block and adding 1 portion of protein to her current eating habits.”

• Recovered her confidence and stamina, 

• Reduced stress levels, 

• Improved digestive issues, 

• Improved sleep, 

• Improved energy levels,

• Reduced menstrual pain 

• Learnt how to deal with cravings 

 We worked together on applying systematically small habits and once she mastered them, we picked another one. At the end of the 7 months, she incorporated strength training 3 times a week and high-intensity training two times a week plus 7000 steps a day and hitting her protein targets. This all started with a 10min walk around the block and adding 1 portion of protein to her current eating habits. See? She understood the importance of taking action and starting small but consistently, she went from a fixed mindset to an open mindset.

Remember…

“An imperfect action beats a perfect inaction every single time “and this is applicable to any aspect of your life.

If you want to work with Nico, he is available online here. If you want to know more about what Nico does, check out his profile and available hours here.

What Is Iron and Why Do I Need It?

World Iron Awareness Week, held 22 – 28 August this year, raises awareness across the globe on the importance of dietary iron and how to recognise the key signs and symptoms of low iron status. Now each year, we love to highlight the benefits of having optimal iron levels. But in all honesty, it can be a bit of a minefield navigating all the information. How do we keep it interesting for you? We’ve decided to share the key facts and background information that were highlighted this year. 

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Did you know that The World Health Organisation estimates that one billion people worldwide suffer from iron deficiency? Mind-blowing. Here in Aotearoa, iron deficiency is an ongoing issue, with many unaware they have low iron status. Iron deficiency rates have more than doubled in the last 13 years here in New Zealand.

So, what is this mighty mineral, iron? 

Iron is a small but mighty mineral. It is a vital component for haemoglobin (more on this below), necessary for cellular function, good health and wellbeing. There are three primary roles of iron within the human body.

• To transport oxygen around the body.

We all know how vital oxygen is; every cell in our body needs it to function. Haemoglobin is an iron-rich protein that facilitates oxygen transport to the tissues from the lungs. 

• Enable a healthy immune system 

Now more than ever, the health of your immune system has been in the spotlight. Did you know that we need adequate iron stores to help our immune cells fight off infections?

• Provide energy 

To enable your body to produce energy from food, iron is essential for those chemical reactions to occur to utilise the energy available. 

Does everyone need iron?

Yes everyone needs iron. Iron plays a vital role in cellular function, so it is important for everyone to eat iron-enriched foods. However, there are a few populations that require higher iron needs. 

• Infants, children, and teenagers

Iron is essential for brain development and growth from the early years through to adolescence. 

• Pregnant women

Iron is required to support the increased blood levels during pregnancy and to help build the baby’s iron stores.

• Girls and women

During the reproductive years, females require a more significant amount of iron to support monthly blood loss during menstruation 

• Athletes and very active people

Iron is required to facilitate the transportation of oxygen around the body during high-intensity exercise.

• People on restrictive diets

During dieting, inadequate amounts of iron may not be consumed to support levels.

Could I be iron deficient? 

Iron deficiency symptoms are closely associated with being ‘unwell’ or having a ‘busy lifestyle’, so it is essential to monitor your symptoms. If the consumption of iron is inadequate for a long time or during the vulnerable stages of life, iron stores within the body can become depleted and lead to low iron status. Having one or more of the following symptoms could indicate low iron status but be sure to contact your GP for the relevant blood tests to be sure. 

• Feeling tired or lethargic, lack of physical strength (tire quickly)

• Irritable or grumpy

• Frequent infections (impaired immunity)

• Impaired thermoregulation (feel the cold easily)

• Reduced appetite 

• Impaired brain function (lack of concentration)

The World Health Organisation estimates that one billion people worldwide suffer from iron deficiency [1]. This is mind-blowing. Let's break it down a little. 

• 8 out of 10 toddlers do not meet the recommended daily intake of iron [2]

• At seven months, a baby needs more iron than its dad [3]

• Iron is crucial for brain development in babies and toddlers

• 14% of children under the age of two are iron deficient [4]

• Over 1/3 of teenage girls do not achieve their daily iron requirements [5]

• 1 in 14 New Zealand women are low in iron [5]

So, what can I do to improve my iron status?

You can obtain iron from many food sources, but the bioavailability (iron that can be absorbed and utilised) varies across different foods. So consuming iron nutrient-dense foods is important, but what foods contain iron? There are two categories of iron-rich foods: Haem and non-haem. 

• Haem iron foods (15-20% absorbed)

Beef, lamb, liver, kidney, pork, venison, mussels, and oysters.

• Non-haem iron foods (5-12% absorbed)

Bread, breakfast cereals, beans and lentils, eggs, nuts, fruit, and vegetables.

It's one thing to eat iron-containing foods, and it's another to have your body absorb iron. Knowing that the body absorbs haem and non-haem iron via different pathways is essential and we have a few top tips to help you improve your iron intake and aid absorption.  

Top tips to improve iron intake and absorption 

Love your veggies

You will love your vegetables more when we tell you they actually help you absorb more of the iron from your food by up to four times. Now that is a win. So eat your red meat and vegetables together. 

I see red

We all love a bit of ‘Split Enz’, but here we are talking about colour. Red meats are generally richer in haem iron than white meat, poultry, and fish, in this occasion, the redder, the better. 

Keep meals tannin free but add vitamin C

Tannins found in tea and, to a lesser extent, coffee reduces the amount of iron the body can absorb from foods. However, vitamin C helps the body absorb iron from food. So, add some kiwifruit to your morning oats or smoothie, and leave time between your breakfast and your morning cuppa. 

Variety is the spice of life

We all love variety in life, so fill your plate in the same way. Eating a variety of foods is the best way to ensure you are getting enough iron (as well as other nutrients). A balance of fruits and vegetables, wholegrain bread and cereals, dairy products and red meat, chicken, and fish. Great meat alternatives are beans, lentils, eggs, and tofu. 

Be iron smart

Remember, infants, girls and people who have periods, teenagers, pregnant and breastfeeding mothers, sports people, vegetarians, and the elderly are most at risk of being iron deficient. Learning how to cook iron-rich dishes will help keep those iron levels up. 

A note: often the little ones are low in iron as they won't eat large amounts of food, or often take a bottle or milk feed over eating food. One way to combat this is to try and get food in first before their appetites are lessoned from having milk close to meal times. 

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Could you be low on iron? Take the quiz to check for common signs and symptoms of low iron. If you think you or anyone in your family may be at risk of iron or have any concerns, please get in touch with your GP. For tailored nutritional advice, book a chat with one of the friendly team members at Feel Fresh Nutrition.

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References:

[1] Murray CJL, Salomon JA, Mathers CD, Lopez AD. The global burden of disease. Geneva: World Health Organization. (2002).

[2] Wall, CR et al. (2008). Ethnic variance in iron status: is it related to dietary intake? Public Health Nutr 12 (9):1413-1421. 

[3] National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. Canberra: NHMRC, Wellington: Ministry of Health, 2006.

[4] Grant, CC et al. (2007). Population prevalence and risk factors for iron deficiency in Auckland, New Zealand. J Paediatr Child Health 43: 532-538

[5] University of Otago and Ministry of Health. (2011). A Focus on Nutrition: Key findings of the 2008/09 New Zealand Adult Nutrition Survey. Wellington: Ministry of Health.