The BMI Clinic

The BMI Clinic The BMI Clinic team specialise in non-surgical and surgical weight loss techniques.

Formerly Gastric Balloon Australia, The BMI Clinic specialise in non-surgical and surgical weight loss procedures delivered as part of a holistic program with our team of expert specialists, dietitians, behaviour and exercise specialists and nurses.

Healthy changes don’t have to mean completely changing your lifestyle.Often, it’s the small, realistic switches that mak...
06/09/2026

Healthy changes don’t have to mean completely changing your lifestyle.
Often, it’s the small, realistic switches that make the biggest difference over time.
Think:
→ Soft drink → water or sparkling water
→ White bread → wholegrain or high-fibre bread
→ Low-protein breakfast → protein-rich breakfast
→ Sitting for hours → short movement breaks
→ Eating from the packet → portioning onto a plate
→ Scrolling before bed → a relaxing wind-down routine
The goal isn’t to do everything perfectly. It’s to find changes that fit into your lifestyle and are realistic enough to stick with.
Start with one switch. Give it time. Then build from there.
Small changes. Big impact.

05/09/2026

Low effort, high reward: building a balanced plate
Healthy eating doesn’t have to be complicated or time-consuming.
A simple way to build a balanced meal is to aim for:
• ½ your plate low starch vegetables or salad
• ¼ your plate a lean protein source
• ¼ your plate a complex carbohydrate source
• Plus a source of healthy fats
This combination can help you get a good mix of fibre, protein, carbohydrates, vitamins, minerals and healthy fats, while keeping meals satisfying and enjoyable.
You don’t need a “perfect” plate every time. Small, simple changes can make a big difference to your overall nutrition.
Save this as a reminder for your next meal.

Why is sleep so important for weight loss?Sleep is often overlooked when we talk about weight management, but getting en...
01/09/2026

Why is sleep so important for weight loss?

Sleep is often overlooked when we talk about weight management, but getting enough quality sleep can play an important role in supporting your goals.
Poor sleep can influence hunger and fullness signals, increase cravings, affect energy levels and make it harder to stay consistent with healthy habits.

Prioritising sleep can help support:

• Better regulation of hunger and fullness
• More energy and motivation to stay active
• Better food choices and appetite control
• Recovery, mood and stress management
You don’t need to overhaul your routine overnight. Start with one small change, such as setting a consistent bedtime or creating a relaxing wind-down routine.
Small changes can make a big difference.

Small meals can make a big difference after a gastric balloon.Rather than focusing on three large meals, spreading your ...
30/08/2026

Small meals can make a big difference after a gastric balloon.
Rather than focusing on three large meals, spreading your intake across smaller meals and snacks can help you meet your nutritional needs while working within your new portion tolerance.
A day could look like:
Breakfast: Protein yoghurt with berries
Snack: Boiled egg
Lunch: Small chicken salad
Snack: Cottage cheese with fruit
Dinner: Small serve of salmon with vegetables
The key is to prioritise protein, include nutritious foods and listen to your body's fullness cues.
Remember, portion sizes are individual and will vary depending on your stage after the balloon. Always follow the portion and dietary guidance provided by your clinical team.
Small portions. Regular nutrition. Sustainable habits.

29/08/2026

Dietitians picks of the week - IGA edition

What’s actually worth adding to your trolley? Here are a few of our dietitian-approved IGA picks that make it easier to build balanced, satisfying meals and snacks:

🥣 Yoghurt – a convenient source of protein and calcium
🐟 Salmon – packed with protein and healthy fats
🍫 Protein bar – a handy option when you need something quick and filling
🥜 Nuts – full of healthy fats, fibre and plant-based protein
🍤 Prawns – high in protein and quick to add to meals
🌽 Corn thins – a simple base for a snack or light meal
The goal isn’t to find the “perfect” foods. It’s about having convenient, nutritious options on hand that fit into your everyday routine.

Save this for your next IGA shop!

Progress isn’t just a number on the scale. It can look like:• Clothes fitting differently• Improved confidence • A healt...
25/08/2026

Progress isn’t just a number on the scale. It can look like:
• Clothes fitting differently
• Improved confidence
• A healthier relationship with food
• Establishing consistent, sustainable habits
• Feeling fuller with less food
• Moving with greater comfort and mobility

Every person’s journey is different, and every positive change matters. Focus on the progress you can feel, see and sustain, not just the number. At The BMI Clinic, we support sustainable weight loss through personalised, evidence-based care and ongoing support.

Small serve. Big on protein.Oats can be a great breakfast option after your gastric balloon — just keep portions small a...
23/08/2026

Small serve. Big on protein.

Oats can be a great breakfast option after your gastric balloon — just keep portions small and prioritise protein.

Swipe for 5 easy ideas →

BERRY CHEESECAKE OATS

🥣 ⅓ cup rolled oats
🥛 ⅓ cup high-protein milk
🥄 2 tbsp Greek yoghurt
🫐 Small handful of berries
🌱 1 tsp chia seeds

Mix oats + milk and cook until soft. Top with yoghurt, berries and chia.

PEANUT BUTTER & BANANA

🥣 ⅓ cup rolled oats
🥛 ⅓ cup high-protein milk
🍌 ¼ small banana
🥜 1 tsp smooth peanut butter
🌱 Cinnamon

Cook oats with milk, then add banana, peanut butter and cinnamon.

APPLE PIE OATS

🥣 ⅓ cup rolled oats
🥛 ⅓ cup high-protein milk
🍎 2 tbsp finely diced soft apple
🥄 2 tbsp Greek yoghurt
✨ Cinnamon

Cook oats and apple together until soft. Stir through yoghurt and cinnamon.

CHOCOLATE PROTEIN OATS

🥣 ⅓ cup rolled oats
🥛 ⅓ cup high-protein milk
🥄 2 tbsp Greek yoghurt
🍫 1 tsp cocoa
🍓 A few sliced strawberries

Cook oats with milk and cocoa. Once cooled slightly, stir through yoghurt and top with strawberries.

SAVOURY CHEESY OATS

🥣 ⅓ cup rolled oats
🥛 ⅓ cup high-protein milk or water
🥚 1 egg
🧀 1 tbsp grated cheese
🌿 Baby spinach + herbs

Cook oats until soft. Stir through beaten egg and cook until set, then add cheese and spinach.

*Protein amounts are approximate and will vary by brand/product.*

22/08/2026

Nuts: healthy or hype?

Nuts are often labelled as “too high in calories”, particularly when weight loss is the goal. But there’s more to a food than its calorie content.
Nuts are a great source of healthy unsaturated fats, which play an important role in our health. Fats help support hormone production, brain function, cell health and the absorption of fat-soluble vitamins including vitamins A, D, E and K. They also help make meals more satisfying, which can be particularly helpful when trying to build balanced, sustainable eating habits.

Nuts also provide fibre, plant-based protein, vitamins, minerals and antioxidants, making them a nutrient-dense addition to your diet.
That said, nuts are energy-dense, meaning a relatively small amount provides a significant amount of energy. This doesn’t make them “bad” or something you need to avoid, it simply means that portion size matters, particularly if you are working towards a calorie deficit for weight loss.
Try adding a small handful of nuts to yoghurt, fruit or a salad, or using nut butter on toast for a satisfying snack.

The takeaway? Healthy fats are an important part of a balanced diet. You don’t need to fear fats or avoid calorie-dense foods, it’s about choosing nutrient-dense options, being mindful of portions and considering how they fit into your overall diet.
Nuts = healthy, not hype.

FACT OR FICTION?"Weight lifting will make me bulky."FICTION.This is one of the biggest fitness myths we hear.Resistance ...
18/08/2026

FACT OR FICTION?

"Weight lifting will make me bulky."

FICTION.

This is one of the biggest fitness myths we hear.

Resistance training is one of the best forms of exercise for improving body composition, supporting weight loss, and protecting your muscle mass—especially if you're losing weight through lifestyle changes, medications or bariatric surgery.

Rather than making you "bulky", strength training can help:

Preserve and build lean muscle
Increase the number of calories your body burns at rest
Improve bone health
Support metabolic health
Maintain weight loss long term

Building a large amount of muscle requires years of dedicated training, specific nutrition, and favourable genetics. For most people, lifting weights simply helps them become stronger, healthier and more toned.

Have you avoided the weights because of this myth? Let us know in the comments.

Chocolate protein milks comparedProtein milks have become a popular option for a quick, convenient way to boost protein ...
16/08/2026

Chocolate protein milks compared
Protein milks have become a popular option for a quick, convenient way to boost protein intake — but are they all the same?
We compared some of the most popular chocolate protein milks on the market, looking at:
- Protein per serve
- Energy (kcal)
- Sugar content
- Ingredients & overall nutrition profile
Whether you’re using them as a post-workout option, a snack on the go, or simply to help meet your daily protein needs, the “best” choice depends on your individual goals.
Remember — a higher protein number doesn’t always mean a better option. Consider the full nutrition picture and choose one that fits your lifestyle.

Address

Suite 1. 03, Kiaora Place, 451 New South Head Rd
Double Bay, NSW
2028

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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