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Why You Need Fibre In Your Diet
Increasing your fibre intake may - at first - seem like a bit of a contradiction. On the one hand, fibre not typically absorbed very well by the body. Why eat more of something that your body can't absorb? On the other hand, if your diet lacks fibre, you will definitely know about it. Let's take a closer look at why you need fibre.
Why You Need Fibre
The benefits of fibre can best be studied by looking at what diets lacking in fibre can cause versus the benefits that diets rich in fibre offer. Diets
low in fibre
can lead to a number of health conditions, ranging from constipation and weight gain to fatigue and blood sugar fluctuations. Diets
high in fibre
generally lead to much better overall health, weight management, more regular bowel movements, better digestion and a reduced risk of a range of serious diseases.
The 2 types of fibre
There are two types of dietary fibre that are both subtly different, yet both are important for overall health.
1. Soluble Fibre
be digested by your body, but usually very slowly compared to other carbohydrates. As a result, when you eat a diet rich in soluble fibre, the soluble fibre is digested slowly and can lead to more sustained energy and constant blood sugar levels after eating. High fibre diets can also help with weight loss, as the slow digestion of soluble fibre leads to longer feeling of fullness that may prevent snacking and a more prolonged energy release.
Why You Need Soluble Fibre
Soluble fibre may help with:
controlling blood sugar levels
inflammatory bowel conditions
Good Sources of Soluble Fibre
2. Insoluble Fibre
We have established that soluble fibre
be digested, albeit slowly.
soluble fibre, on the other hand, remains largely undigested as it passes through your digestive tract. Just because it is not digested does not mean it doesn't play a critical role in digestion and overall health. During digestion, insoluble fibre passes through to the intestine, bringing water with it. This increases bulk and hydration of waste products. In short, this helps you go to the bathroom more regularly and the additional water in your waste helps you avoid constipation. Insoluble fibre can also help promote a feeling of fullness for those looking to lose weight / reduce snacking.
Why You Need Insoluble Fibre
Insoluble Fibre may help with:
maintaining regular bowel movement
Good sources of Insoluble fibre
leafy green vegetables
Superfoods For Fibre
Super Chia Seeds
not only contains double the amount of fibre than oats, they also contain both soluble
insoluble fibre, so are a great way to top up your dietary fibre levels. Try them if you are actively looking for an easy way to increase your fibre intake.
Final Tips For Increasing Fibre
Adults need to get 25 to 30g of fibre each day. Most Australians do not get this much fibre. If you are struggling to get enough fibre in your diet, a
fibre supplement like our Adult Fibre VitaGummies
may offer some benefit.
Sudden increases in dietary fibre may cause abdominal pain or flatulence. If you currently have a low fibre diet and are trying to increase your fibre levels, do so gradually over the course of several weeks.
Finally, increasing your fibre intake may require an increase in the amount of water you need to drink in a day. Since you pass more water as waste in a high fibre diet, increasing fibre intake may bring increased risk of dehydration. Dry mouth, increased thirst, headache or dark coloured urine are all signs you may be dehydrated and need to drink more water.
------ This article was provided by our online health partner Health365. If you would like to learn more about
why you need fibre
(among other things), visit
3 Superfoods For Weight Loss
Rest assured this isn't going to be one of those "One Weird Tip For Burning Belly Fat" articles that tries to get you to hand over personal details or provide credit card details. Whilst there are a number of purported 'superfoods' out there that claim to help burn more fat, the following list of
superfoods and their claims for weight loss are actually, you know, based in reality.
Superfoods For Weight Loss
1. Chia Seeds
promote weight loss in a number of ways, but most importantly due to their high fibre and protein content. Increasing your fibre intake can help with weight loss in two ways. Firstly, because
fibre is digested quite slowly: it provides a sustained energy release so that your body is less likely to store it as fat. Secondly,
fibre is not digested by the body, yet helps promote a feeling of fullness which can help limit serving size and reduce snacking. The fibre in chia seeds can also help maintain blood sugar levels - also important for weight loss.
2. Coconut Oil
is a fat. Traditionally, when trying to lose weight, we have been told to avoid fat. This thinking is changing. Including healthy fats in our diet and letting our body become used to using those healthy fats as a fuel source is an increasingly important part of many modern weight loss ideologies. Coconut Oil in particular is an interesting weight loss fat - it is full of medium chain triglycerides, or 'MCTs' (most foods contain long chain triglycerides - 'LCTs'). MCTs are digested differently to LCTs, and this seems to offer greater fat loss properties. One study on coconut oil's weight loss effect showed that participants using coconut oil lost more weight than other participants using olive oil. A further study showed that coconut oil may lead to increased burning of calories throughout the day - coconut oil appears to have increased metabolism. Look for a cold pressed, organic coconut oil like
Super Coconut Oil
to ensure maximum flavour, purity and potency.
3. Soy Protein
It isn't sexy or glamorous, and it's been around for years, but
can aid in weight loss in a number of ways. It can help you feel full, reducing snacking behaviour. It has a low glycemic index, which means it is broken down slowly by the body, making it less likely to be stored as fat. Further, it has a similar absorption rate to the more commonly used whey protein, yet without the common bloating side effect whey can often cause (definitely a frustrating thing when you are trying to trim down). Finally, soy is rich in a range of vitamins and minerals that support metabolism and exercise performance, resulting in increased weight loss. Whey protein does not have this same nutritional profile. ------ This article was provided by our online health partner Health365. To
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How To Lose Your Beer Belly
A beer belly used to be a mark of the great Australian larrikin. Someone who enjoyed a bit too much of all the good things that life had to offer. A loveable lout more concerned with having a good time with friends than worrying about his health. However, with increasing rates of obesity-related diseases killing men off in our thousands, plus increasing pressure on men to conform to a particular body image, it is no longer 'OK' to be lugging that extra weight around your midriff section. Whilst we don't mean to suggest you should lose that beer belly to bow to societal pressures of what a man's body should look like, we
condone dropping excess body fat in the name of increasing your health and extending your life expectancy.
3 Important Tips: Losing Your Beer Belly
1. Drink in moderation
Excessive alcohol can lead to midnight kebabs and $5 pizza slices (don't act like you don't know what we are talking about). However, alcohol consumption can have several other effects on our bodies that can hinder weight loss / contribute to weight gain. Firstly, alcohol can mess with our metabolism. Our livers are responsible for metabolizing fats to use them for energy. When we drink, our livers are
workinghard trying to process and metabolise the alcohol we have just had. This can mean less of the fat we have eaten is used for creating energy. Further, many common mixers that we consume with alcohol contain high levels of processed sugar. This causes a very interesting problem - our body has an amazing ability to assess what food we need for energy production, and what food is excess. It will take that excess unused energy source and store them for later use in the form of body fat. This is particularly true for processed sugars in drink mixers - our body can only use so much of the huge amount of potential energy that the sugars provide, so most of it gets stored for later use in the form of body fat. This can cause weight gain.
That's right... there are no miracle cures for the beer belly. Combining a mix of cardiovascular (think jogging, swimming, aerobics classes) and resistance training (think bench press and squats) can produce the optimal mix of fat-burning exercise. Cardiovascular exercise (aim for 45 minutes at a time) forces your body to tap into it's fat stores to create the energy needed to complete that exercise. Resistance training, on the other hand, can help your body use up more energy for hours after you leave the gym. Weight training can leave your metabolism high and your body using alot of the food you eat to repair itself. Furthermore, a person with higher muscle mass uses more energy in a day than a similar person with less muscle mass, meaning adding some muscle mass can help turn more of the food you eat each day into energy energy rather than fat.
3. Overhaul your diet
Chances are if you have a beer belly then your diet may be more to blame than beer itself. Consider a complete overhaul of your diet, and try the following tips:
Reduce your portions – no need to feel bloated after every meal.
Drink 8 to 12 glasses of water, spread throughout the day. Proper hydration is a key prerequisite to help you metabolise food.
Cut down on sugary, fatty, fried and processed food (white bread, chips, pizza, fast food, cool drinks, chocolate bars, cake, etc.).
Eat more wholegrain cereals, breads and pastas rather than their white alternatives. Wholegrain foods release their energy more slowly, meaning less chance they will be stored as fat by your body.
Eat more raw and fresh fruit and vegetables.
Choose lean, low-fat meats and grill or roast rather than fry them.
Eat five balanced, smaller meals throughout the day rather than three large ones – it’ll improve your metabolism.
Eat more soluble fibre (unpeeled apples, oats, cherries etc.). It iwll help you feel fuller for longer.
What about Fat Burning Supplements?
All we can say is "Buyer Beware". There are some products - such as our
SlimRight Green Coffee Bean
products - that
aid weight loss and fat metabolism when used in conjunction with good diet and exercise. At the same time, there are other products whose only weight loss effect is emptying your wallet. If you are going to try a metabolism boosting supplement, try to protect yourself from fraudsters by
buying Australian products from Australian retailers
rather than buying overseas brands online. Overseas products are not as heavily regulated as Australian products, and their quality and efficacy cannot be guaranteed. The tight regulatory guidelines Australian weight loss products must comply with helps protect consumers.
Looking to drop a few kilograms?
Check out our range of
products to help weight management
Sleep and Weight Loss
A growing body of research shows there is a distinct relationship between sleep and weight loss. In fact, sleep is showing to be a critical factor in not only weight loss, but also in helping reduce obesity related diseases such as high blood pressure, high cholesterol, heart disease and more. Let's take a look at the research into the relationship between sleep and weight loss to help you better understand how sleep might effect your weight loss efforts.
The Relationship Between Sleep And Weight Loss
1. Obese people sleep less
It is still unclear as to whether obesity causes poor sleep, or poor sleep causes obesity, but more than 30 studies have shown that there is a distinct link between obesity and poor quality of sleep.
2. Fatigue Makes you hungry.
Some of us get to the end of a long work week and binge by eating a whole pizza by ourselves or drain a bottle of wine. Our body craved that tub of ice cream and, due to our fatigue, we succumbed. What's interesting is that this phenomenon is actually reflected in research - it's not just you (and me). Fatigue makes our body less effective at metabolising fat. This is already bad for weight loss, but the resulting effect of slowing fat metabolism is that we develop a craving for easily digestable macronutrients (i.e. more fats and simple carbs such as sweets, chips, fast foods etc ).
3. Too Much Sleep Is Also Bad
A study from Quebec showed that people who were sleeping 5-6 hours a night gained more weight than people getting 7-8 hours sleep. This is no surprise given what we have already established - poor sleep is linked to weight gain. What was more interesting ab out the Quebec study was that people who slept 9-10 hours a night
gained more weight than the people who slept 7-8 hours a night.
sleep seems to also be somehow related to weight gain and obesity. The conclusion of the study was that 7-8 hours sleep a night is generally best for people trying to lose weight.
4. Obese Kids and Sleep
The above relationship between sleep and weight loss are also observed in research involving children. Given this, it is important to make sure you kids are getting enough shut eye of a night time. There are a number of ways to help your child get settled at night, including
increasing their intake of Omega-3 DHA
. Talk to your health professional if your child is having trouble sleeping throughout the night. ------ This article was provided by our online partner Health365. For more information on
getting better sleep
managing your weight
, visit www.health365.com.au.
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