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.

Struggling with weight loss despite doing “all the right things”? Your sleep may be the missing piece. Poor sleep can in...
09/06/2026

Struggling with weight loss despite doing “all the right things”? Your sleep may be the missing piece. Poor sleep can increase hunger hormones, cravings and evening snacking, making sustainable weight loss harder. Try a consistent bedtime, limiting screens 1 hour before bed and keeping your room cool and dark. What is one change you could make to improve your sleep this week?

Eating out doesn’t need to derail your weight loss goals. It’s about balance, not restriction. Prioritise protein and ve...
06/06/2026

Eating out doesn’t need to derail your weight loss goals. It’s about balance, not restriction. Prioritise protein and veg where you can, be mindful of portions, and enjoy the meal without guilt. One meal won’t define your progress, it’s your overall pattern that matters.

05/06/2026

Your supermarket survival guide following your weight loss procedure!

Your supermarket survival guide following your weight loss procedure starts with simple choices: prioritise high protein foods, fill your trolley with wholefoods, and use herbs, spices, lemon, and yoghurt-based options for flavour without relying on heavier extras. Small decisions at the supermarket can support more consistent progress at home. What is your go-to healthy supermarket staple?

Daily fluctuations on the scale are completely normal and don’t always reflect changes in body fat. Things like hydratio...
02/06/2026

Daily fluctuations on the scale are completely normal and don’t always reflect changes in body fat. Things like hydration, food intake, digestion, hormones, and exercise can all temporarily influence the number you see.

Focus on longer-term trends and other health markers rather than day-to-day changes.

Golden Rules for Intragastric Balloon Success• Eat slowly: meals should take around 20–25 minutes• Use smaller portions ...
30/05/2026

Golden Rules for Intragastric Balloon Success

• Eat slowly: meals should take around 20–25 minutes
• Use smaller portions and stop when comfortably satisfied, not overly full
• Chew food thoroughly to help digestion and reduce discomfort
• Aim for 1.5L of fluids daily, sipping regularly between meals
• Avoid drinking 30 minutes before, during, and after meals
• Stay upright while eating and avoid lying down after meals
• Finish eating 2–3 hours before bed and include light movement after dinner
• Limit foods that may sit heavily in the stomach such as fatty foods, large amounts of bread or pasta, tough red meat, and stringy vegetables

Small habits can make a big difference to comfort, digestion, and weight loss outcomes.

29/05/2026

Dietitians Pick from Harris Farm Markets:

1. Imperfect produce: a budget-friendly way to increase fruit and veggie intake while helping reduce food waste
2. Cottage cheese: high in protein and versatile for snacks, breakfasts or cooking
3. In-house hummus (reduced salt): a great source of fibre and healthy fats for balanced snacks
4. Extra virgin olive oil: rich in heart-healthy monounsaturated fats and antioxidants
5. Fresh sashimi: packed with high-quality protein and omega-3 fats
6. Tomato pasta sauce: an easy way to add vegetables and lycopene to meals
7. Tuna in olive oil: convenient protein source with healthy fats and long shelf life
8. Kefir: a fermented dairy drink containing probiotics to support gut health
9. Almonds/nuts: full of healthy fats, fibre and plant protein to help keep you satisfied

Simple swaps and staples that make healthy eating easier, more convenient and delicious.

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Vitamin B12 is essential for red blood cell production, nervous system function, and energy metabolism. It is found main...
25/05/2026

Vitamin B12 is essential for red blood cell production, nervous system function, and energy metabolism. It is found mainly in animal-based foods, so people following a plant-based diet may be at greater risk of low intake. People who have had bariatric surgery may also be more vulnerable to deficiency due to reduced absorption.

Low vitamin B12 levels can contribute to fatigue, weakness, tingling or numbness, and difficulty concentrating. Regular monitoring can help identify low levels early and guide appropriate supplementation where needed.

If you follow a plant-based diet or have had bariatric surgery, regular B12 monitoring and supplementation may be important.

Small nutrients can make a big difference to long-term health.

Strength training is one of the most important (and often underrated) parts of any weight management journey, especially...
23/05/2026

Strength training is one of the most important (and often underrated) parts of any weight management journey, especially after bariatric surgery.

It’s not just about building muscle in the gym. It helps preserve lean muscle during weight loss, supports your metabolism, improves bone health, and makes everyday movements like carrying shopping, climbing stairs, and getting up and down feel easier.

Just as importantly, getting stronger can improve confidence, energy, and how you feel in your own body, which often matters just as much as what the scales show.

You don’t need to be lifting heavy or training every day. Start where you are, build gradually, and focus on consistency over perfection.

Even 2–3 sessions per week can make a meaningful difference over time.

21/05/2026

Dietitians Pick - Yoghurts!
Walking down the yoghurt aisle can feel a bit overwhelming, there are so many options, but not all yoghurts are created equal.

When choosing a yoghurt, a few simple checks can help you make a more nourishing choice:

Higher protein
Protein helps with fullness, supports muscle maintenance, and can be especially important in weight management and after bariatric surgery.

Lower saturated fat
Look for options that are lower in saturated fat to support heart health and overall balance.

Lower added sugar
Many flavoured yoghurts can be surprisingly high in added sugar. Checking the label helps you separate “healthy-looking” from actually nutrient-dense.

A simple rule of thumb:
Aim for a yoghurt that is high in protein, low in added sugar, and moderate in fat, then add your own flavour with fruit, nuts, or cinnamon if needed.

Because the “best” yoghurt isn’t about marketing… it’s about what’s on the nutrition panel.

Save this for your next supermarket shop or send it to someone who always gets stuck in the dairy aisle

White potato or sweet potato… which is actually “healthier”? The truth is, both can absolutely fit into a healthy diet. ...
19/05/2026

White potato or sweet potato… which is actually “healthier”?

The truth is, both can absolutely fit into a healthy diet. While sweet potato is higher in vitamin A and fibre, regular potato is often higher in potassium and just as satisfying.

Instead of labelling foods as “good” or “bad”, focus on:
• Portion balance
• Cooking method
• What you pair it with
• Your own preferences and goals

Top tip: Cooking and cooling white potato (like for potato salad or meal prep) increases resistant starch, a type of fibre that can support gut health, fullness and blood sugar control. Reheating still keeps some of these benefits too

Roasted, mashed, baked or air fried, both are nutritious carb sources that provide energy, fibre and important vitamins + minerals.

Save this post for your next grocery shop.

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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