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The Sports Dietitian

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Newstead, QLD
The Sports Dietitian

Team of Dietitians specialising in online nutrition coaching for fat loss and performance. If you have any questions, just send a private message through.

Accredited Sports Dietitians specialising in strength and conditioning athletes.

13/08/2025

We’ve all been here… 🤣🫠
 ✨ Week 1 of a fat loss phase ✨
 You’re meal-prepping like a MasterChef finalist, tracking every gram, swearing off carbs, and convincing yourself fruit will cure your chocolate cravings.
 …then two weeks later:
🫠 You’re tired, moody, and still hungry
🛵 Your Uber Eats driver basically knows your life story
🧠 You can’t remember the last time training actually felt good

Here’s the thing — the way most people think you have to lose fat is exactly what makes it unsustainable:
 ❌ Cutting everything you love ❌ Trying to be perfect every day ❌ Turning your life into a Hunger Games challenge

The fix isn’t “more discipline.” Or starting again on Monday.  The problem isn’t that you “can’t stick to it.”
The problem is you’ve been trying to follow a plan that was never built for your life, your training, or your goals.

Because what’s the point in being lean for 5 minutes if you’re miserable the whole time?

That’s what TSD fixes. We give you a strategy and plan that: ⚡ Still lets you train at your best ⚡ Fits your lifestyle — socials, snacks, and all ⚡ Works for the long term so you’re not back at square one

You could keep starting over every few weeks…or you could fix it now and actually see results you can keep.

Comment “TSD” this is where your last ‘start again Monday’ happens.

11/08/2025

Same category, wildly different results — here’s why your choice matters.

These are just some of the brands, not all of them.

Whether your goal is fat loss or muscle gain, small swaps can make a big difference.

💪 Fat loss?
Going for the lower-fat option can cut calories significantly without cutting the protein. That can mean you get to keep the yoghurt or cheese you love just in a version that helps you hit your targets.

🏋️‍♀️ Muscle gain?
Sometimes the full-fat version can work in your favour. More calories = easier to hit a surplus, and those extra fats can help support hormone production and recovery.

🦴 Don’t forget calcium.
Whether you’re plant-based or not, these products vary hugely in calcium content. A varied diet makes it far easier to hit your daily needs especially for bone health.

🥥 Coconut yoghurt?
Still a source of saturated fat. It can fit into a balanced diet but just being mindful of this, but it’s not necessarily a ‘lighter’ choice and often it’s higher in calories than dairy or soy versions.

The takeaway:

Your yoghurt or cheese choice isn’t just about flavour it’s about aligning with your goals and covering your nutrition bases.

Sometimes that means swapping down in fat. Sometimes it means choosing the fuller-fat version. And always? Checking the label so you know what you’re working with.

06/08/2025

Let’s just say it loud:

💥 Processed food isn’t the problem.

Fear, restriction, binge cycles, and cult like nutrition advice from influencers with zero qualifications?
That’s the problem.

Cereal isn’t killing your health.
Sugar isn’t co***ne.
Cheat meals don’t “reset” your metabolism.
And no, we do not need to eat like our ancestors who didn’t survive the flu. Also, it’s 2025….

You’re being fed fear so someone else can sell you food rules, detoxes, or overpriced hydrogen water with ✨healing frequencies✨.

But here’s the thing:
🧠 Nutrition isn’t about fear.
It’s about fuelling your body with what it needs consistently and in a way that works for you.

If you’re confused, overwhelmed, or second-guessing every bite,
It’s no wonder. The nutrition space is loud, chaotic, and full of conflicting BS.

You deserve better than food fear disguised as health advice.
And Im here to help you unlearn that, one swipe at a time. ❤️

01/08/2025

If fat loss feels impossible, this one’s for you.
🫶🏼🫶🏼🫶🏼

Not the overachievers, not the people “just doing 75 Hard for fun,” but you — the one stuck in a cycle of restriction, blowouts, and starting over every Monday.

Truth is, fat loss doesn’t fail because you’re lazy or lack discipline.

It fails because you’re relying on willpower instead of building systems.

Here are 5 things that quietly move the needle:

✅ Meal timing to regulate hunger
✅ Fibre to boost fullness
✅ Repeating meals to reduce decision fatigue
✅ Better sleep to control appetite + cravings
✅ Keeping treats in… but pairing them with volume

Plus a bonus that’s often overlooked:

→ You don’t need to train more. You need to move more. Steps in general. Try and reduce how much you sit. They won’t go viral.
But they’ll actually help you stick to the damn thing.

Zhu et al., 2019

31/07/2025

Not every meal needs to be prepped from scratch.

Between training, work, and life, sometimes frozen schnitty, sausages, or a fish fillet are what get you through.

But not all options stack up equally across the board 👇

I’ve highlighted protein content and % meat as a key factor, but it’s also worth looking at things like saturated fat and sodium too (in future posts). And let’s be real: if you’re buying processed food, you can expect these to be higher.
 That doesn’t mean you can’t eat them — it just means reading the label goes a long way.

🔸 Chicken schnitzels – Usually 50–65% chicken – Lower protein per 100g – More crumb = more cals, less lean protein ✅ Still a good option for time-poor days — and if this helps you start meal prepping and build confidence in the kitchen? That’s a win.

Just don’t treat it like grilled breast. Grilled chicken will always be top-tier for lean protein… but if schnitty gets the job done some nights, go for it, with context.

🔸 Sausages – Often higher in saturated fat and sodium – But some decent options exist
✅ Look for: • ≥70% meat • >13g protein 
🔸 Frozen fish fillets – Plain = high protein, minimal extras – Crumbed = more processed, more fat ✅ Aim for: • Plain or lightly crumbed • >13g protein

🧠 Bottom line? These aren’t “bad” foods. They just need context and smart pairings.
If they help you stay consistent, hit your protein, and eat something… they’re doing their job. Just make sure you pair this with decent veggies and salad, alongside your carb source.

Credit to for the OG idea 🙌

28/07/2025

These everyday legends. $10k won. Health improved. Energy restored. Sustainable fat loss achieved.

What do they all have in common? 👇🏼

They’re not professional athletes.
They’re full-time workers, partners, stressors of life, kids etc etc — navigating real life with all its curveballs.

And through it all, they stayed consistent.
Not perfect. Just consistent.

They followed a plan that suited them.
They fuelled their bodies, not punished them.
They made progress without giving up the foods they love.

And through it all they stayed consistent.
Not perfect. Just consistent 🫶🏼🥹

Amy did it while breastfeeding a baby, living overseas and training 4-5x/week.

Blaec nailed it with a full-time desk job, training 6x/week, and focused on movement (steps).

Jacob smashed it on a plant-based diet while chasing strength goals in the gym.

Swipe to see what their days looked like on a plate 👉🏽

Because when the plan works for your life —
the results take care of themselves.
And they’re all still with us- continuing to grow and take on their next chapter with TSD in their corner.

💛💛💛

22/07/2025

Training hard but getting nowhere?
🥵🥵🥵

You might be stuck in the fat loss trap most people don’t even see coming.

Because here’s the truth:

Fat loss isn’t about grinding harder — it’s about fuelling smarter.
💥 Slashing calories too fast
💥 Cutting carbs or fats to the floor
💥 Skimping on protein
💥 Obsessing over the scale
💥 Adding more training without adjusting food
These mistakes kill progress — even if you’re consistent AF in the gym.

👉🏽 Here’s what most don’t realise:

If you created a deficit based on your current training — and then ramp up volume without adjusting food — you’ve now made that deficit even bigger.

Technically?
You might still lose fat.
But practically? It’s harder to stick to, harder to recover from, and way easier to blow out because you’re constantly under-fuelled, hungry, and wrecked.

That’s not strategy — that’s sabotage.

Try this instead: 👇🏼

➡️ Hit your protein target
➡️ Fuel your training with carbs — even cereal
➡️ Keep your deficit controlled, not extreme
➡️ Match food to training volume — don’t guess.

Trial it for 2 weeks. Notice your energy, performance, and results actually move in the right direction — without tanking your body.

Eat like you train — with intention and performance in mind.

Which of these mistakes are you guilty of? Drop it below 👇🏼

Wanna chat? Comment READY if you’re sick of guessing 🥹🫶🏼

Address

Corporate House, GASWORKS Plaza 76 Skyring Terrace
Newstead, QLD

Opening Hours

Wednesday	9am - 5:30pm
Thursday	9am - 6:30pm
Friday	9am - 3:30pm
Saturday	9am - 12:30pm

Website

http://www.thesportsdietitian.com.au/

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