Kickstart A New You With A 30-Day Dietitian Plan

Have you ever fantasised about how much quicker you’d achieve your weight-loss goals if you could make like a celebrity and have unlimited access to a dietitian, personal trainer, nutritionist, chef and more? Me too, sigh.

While she can’t offer you all of those services, leading Sydney dietician/nutritionist and author Susie Burrell (pictured) is promising her new program, Shape Me, The 30 Day Plan, is like having your own personal dietitian by your side to help you make healthy choices and better achieve your wellness and weight-loss goals. This would sure come in handy at Christmas too, right?

RELATED: Dieting Myths: Facts Vs Fiction

Susie is determined, via her new program, to decode confusing nutrition advice and offer one-on-one service which takes into consideration your personal preferences and dietary requirements. The dietitian/nutrionist is a spokeswoman for the Dieticians Association of Australia and a media commentator on diet, weight loss and nutrition. She is the author of three books and blogs regularly at

“Each plan is specifically designed for the needs and goals of each client, with a range of diet options available,” she says. “I have some clients who message me 100 times a day. I offer persoanlised service, 24/7. Shape Me is meant to be dietitian direct not a whole body transformation.”

Options include gluten-free, flat belly, insulin-resistant and low fodmap diets for IBS sufferers. Plus, there’s some 700 recipes you can draw inspiration from (pictured). What’s more, Susie’s online program also provides access to her e-Books, blog, and a community forum. Cost is $99 for 30 days. Visit

weight loss, dietitian, nutritionist

Q & A with Susie Burrell

What sets Shape Me apart from other diet plans? Shape Me has been designed as your own personal dietitian. Not only is every single meal plan individualised based on activity, food preferences and specific dietary requirements, but you have unlimited access to a dietitian (me), allowing you to ask any questions at any time. It is your one-stop diet shop.

Who is your core customer? Shape Me is designed for busy people who spend lots of time online and who like to have resources and diet guides readily available, but who do not necessarily have the time or money to invest in actually seeing a dietitian. Shape Me is designed to support weight loss and healthy eating long-term.

How does a 30-day plan provide real and sustainable healthy eating habit-changers? Shape Me is anything you want it to be ­– if you want to be making meals each night from a large variety of recipes, it caters for you. If you want to eat the same thing every day, it caters for you. There are no special meals or foods or recipes you have to make, it is simply easy to prepare meals based on calorie controlled meals that you can follow forever.

Does having 24hr access to you, make this diet plan more achievable? It simply offers the support so many of us need when we embark on any new program, so if you are unsure, need to fine tune your plan, have gone off the rails or simply need a little more motivation, you can talk to me directly online.

You’ve been a dietician for almost 15 years. What’s best and worst about the job? I love meeting people and hearing all about their lives and working out how to build them a strong nutrition platform to help them be at their best every single day. The worst is knowing that people are not in the right mindset to achieve their nutrition and weight-loss goals, but still having to see them and try and help them to identify their motivation.

What’s the ultimate professional thrill for you? Any unfulfilled burning ambitions? I love what I do, and after a great day of seeing clients I am feeling on top of the world, but if I am honest ultimately I would like to write books that sell well, that tap into a specific area of weight loss and are really useful to people, ideally in a market bigger than Australia. That will be the ultimate achievement for me in my career.

Why do you think there’s so much confusion about dieting and weight loss out there? Everyone is an expert and social media has given people who should not have a voice on these topics, and who are not qualified to be talking about diets, the opportunity to do so. Then, the messages become about the hype and marketing, not the science and what is applicable in the real world. Diets makes a lot of people a lot of quick dollars and the consumer needs to remember that before they become a convert to yet another restrictive fad diet peddled by someone who needs to make a quick buck.

Who should the public steer clear of when it comes to diet and nutrition advice? The completely unqualified individuals such as chefs who have completed a health course and/or journalists or simply individuals who have lost weight themselves preaching specific dietary recommendations we need to be wary of.

What are some of the worst eating habits you deplore? People wasting their calories by making silly choices, such as large milk coffees (no one needs a large coffee) which are 200-300 calories – the equivalent of a small meal – and “healthy” recipes packed with brown rice malt syrup, coconut oil and coconut sugar. I mean, c’mon!

5 Healthy Snacks in Under 5 Minutes

December 21, 2014

Are Weight–Loss Shakes Bogus And Bad For Your Health?

Looking for a quick fix to help you shed some kilos over summer before the Christmas party season? Many women turn to meal replacement, or weight-loss shakes, at this time of year, thinking it’s an easy way to squeeze back into that favourite LBD.

RELATED: Dieting Myths: Fact Vs Fiction

But are these meal-replacement shakes really the answer? And can they even be dangerous – doing more harm than good to your body? I’ve heard many a PT bemoan the perils of such shakes, saying they’re only a dodgy short-term fix and nothing replaces the benefits of a good diet and regular exercise.

And earlier this month, a new survey revealed one in five Australians believe weight-loss shakes are actually making them fatter.

Yep – fatter!? Customer satisfaction research company Canstar Blue says it surveyed 750 dieting Aussies who’d bought weight-loss shakes. It found that 21 per cent had put on weight as a result of using them. The research also revealed one in 10 dieters was addicted to the shakes and only 58 per cent had successfully lost weight by using them.

weight-loss shakes, meal replacements, summer eating plan

However, Sydney dietician/nutritionist and author Susie Burrell says she recommends meal replacements for “some clients” including breakfast skippers, busy executives who often miss meals and people who need a weight loss kick-start after finding themselves unable to shed those stubborn kilos.

She says meal replacements can “get positive results using them in clinical practice for weight loss.” But – armed with a science degree and 10 years clinical experience working in weight loss – Susie stresses that the type of meal replacements she advocates are not the protein shake kind.

“A meal replacement is a scientifically formulated product that contains similar macronutrients to that of a meal (20-30g total carbohydrate) as well as a full micronutrient profile with far fewer calories than that of a meal,” she says.

“Meal replacements were originally formulated and used with patients who were in need of rapid weight loss prior to surgery, when completely replacing all meals controlled calorie and carbohydrate intake to such an extent that the patient was put into ketosis and were able to lose weight rapidly.

“While still used for this purpose, meal replacements are also commonly used on many diet programs with the same goal, helping individuals to control calorie intake as well as being used as a meal option for meals which are commonly missed, such as breakfast.”

weight-loss shakes, meal replacements, summer eating plan

But as for the longevity of using meal replacements, Susie says they are a tool, not the answer and must be used under the supervision of a dietician so as to not damage your metabolism long-term.

“If people find them a convenient option as a breakfast alternative, fantastic, but replacing all your meals with no fresh food does not teach you to eat well and control your weight long-term, hence I only suggest them for two meals per day max,” she says.

Susie offers a 30-day personalised diet plan via In addition, she’s just launched a whole range of e-books to complement the online program. Visit

What do you think? Do weight-loss shakes or meal replacements work?

Main image via and secondary images via

November 3, 2014

6 Ways to Stay Healthy Over Summer

Struggling to maintain a healthy weight over the festive season? Weight loss expert Kylie Ryan gives us her top tips for keeping your motivation in check over summer.

1. Get really clear on why you want to stay healthy and slim
Without a BIG why, the cake will look really tempting. You need a really good reason to say no. Ask yourself why do I really want to be slim and healthy until you get an answer that no piece of cake could argue with. Maybe you want to live a long and healthy life so you can enjoy your grandchildren in years to come, maybe you don’t want to be forced into dramatic weight loss surgery – or hey, maybe because you want to look fantastic in that bikini – choose your reason and remember it next time the chips and dip come around.

2. Decide what you are going to eat and drink before you walk into a party
If your gran makes an amazing cake, and you want some, decide that you will have some of that, and then don’t eat other sweets or chips. It’s your indecision that leads to overeating. Decide beforehand, and practice your response when someone offers you something.  Repeat after me – “No thank you. It looks delicious, but I’m full.” Say it with clear voice and a friendly smile but don’t leave any room for arguments.

3. Stay away from the snack and chips tables
Get yourself a drink, take a deep breath and go and talk to someone. If you’re a bit shy, remember that nobody wants to be alone at a party – your friendly approach might be a lifesaver to someone else! If you see someone alone, go up to them and introduce yourself. You could start off by asking my favourite party line – “So tell me, what are you passionate about?”

4. Resist the temptation to try everything at a smorgasbord
Remember your portion sizes, why you are staying healthy and keep your plate small. When you first get the thought, I’m full. Stop eating.

5. Drink water
Wine spritzers are a great way to look festive without over-drinking. Limit your alcohol to 2 standard drinks. If you think you’ll be tempted, drive to the event, so there is no option to drink too much.

6. Get some exercise in with your family and visiting relatives
Soccer, cricket, running around with toddlers are all fun family games that will help you to break a sweat and keep fit.

Kylie Ryan is one of Australia’s leading weight loss motivation experts, inspiring women via her weight loss mindset blog and her Goddess Body Quest 8-week mindset program.

How do you stay healthy over summer?

December 30, 2013