Find The 500™

What’s the least you have to do to     lose weight — and keep it off?

Deep down, you want a solution that honors your freedom — something that doesn’t feel like punishment or restriction. You wish you could eat what you want and still feel amazing in your body.

You’re starting to realize: you can’t do this alone. And you don’t have to.

The Truth

Australian’s eat too much junk food, an average 40% of their daily calorie intake. Eating less junk food is the key to sustainable weight loss, because it helps you control cravings, and feel more satisfied with food.

This is how popular weight-loss medications like Ozempic and Mounjaro work — by reducing appetite, and helping people gain control over cravings, causing weight loss from eating around 500+ calories less a day, mostly less junk food.

The new name for ‘junk food’ is ‘ultra processed food’ or ‘UPF’ and you may be eating more than you realise.

But here’s what’s missing:

  1. A simple system that fits your life, making healthy eating organized and satisfying (instead of effortful and ‘stop-start’)

  2. A mindset that helps you overcome internal resistance to change and build motivation from within

  3. A preference for healthy food: junk food aka UPF’s are designed to get us hooked, making them hard to resist

  4. Recognising junk food; UPF’s disguised as healthy food

Even motivated people can slip into over eating patterns without structure and support. Find The 500 helps you consistently eat 500 calories less a day, enough to trigger weight loss*. Your surplus is hiding within your habitual daily eating decisions.

Too much UPF’s dysregulate appetite, over riding our natural satiety cues - the part of us that knows what to eat, when and how much so we control our weight within a biologically healthy range.

By reducing UPF intake, and replacing it with healthier options, the goal is to experience less hunger, stay fuller for longer and experience less ‘food noise’ - strong cravings and intrusive, pesky thoughts about what to eat next and how to get it.

*more than 500 calories may be required you are currently gaining weight. Find The 500™ will become Find the 1000!

What This Program Does

Find The 500™ helps you:

  • Identify your ‘fattening habits’ and target the ones you’re willing to change

  • Work on ‘one change at a time’, build traction, and create meaningful progress

  • Learn to ‘lapse and recover‘ quickly, without spiraling

  • ‘Identify and reduce’ junk food and food cravings, while making healthy eating feel natural, not forced

  • Develop your ability to ‘self-correct and stay on track’, through mindset coaching and small wins

What’s Inside:

✅ Pantry + Fridge Audit
With product swaps you’ll actually enjoy

✅ Meal + Snack Mapping
Quick hacks, portion guides, fast recipes, meal delivery & ready made meal alignment

✅ The 7 Hungers Method
Understand what you’re really hungry for — and how to satisfy it without sabotaging your goals

✅ Trigger → Nudge Framework
Turn over-eating cues into opportunities to eat well

✅ Tech Support Stack
Use AI, apps, and wearables to help you plan, shop, and stick to it (at home and at work)

✅ Online Library Access
Short videos, quizzes, product links, and tools & tutorials to help you at least halve your current junk food intake and replace it with healthier swaps.

What Makes This Different:

Find The 500 takes the overwhelm, indecision, and chaos out of eating habit change by keeping it small, simple, strategic, and satisfying. We leverage modern tech. to do a lot of the work for you, making habit change easier to start and sustain.

You’ll stop trying too hard and criticizing yourself — and find a rhythm and self-talk that works.

This is not about perfection. It’s about consistent, meaningful progress — and a mindset that helps you come back stronger each time.

After Bariatric surgery:

Find The 500™ is suitable for people that have had bariatric surgery yet still struggle with cravings, grazing, impulsivity and fear of weight regain. You are not alone as it is a common experience. Applying habit-based coaching and the Tiny Habits method can help you rebuild confidence in your eating habits, enjoy food in a new way and maintain a healthy lifestyle, even if you feel ashamed, stuck in old patterns, or terrified you will undo your progress.

During & after Weight Loss Medication:

Find The 500™ is a great opportunity for people using weight loss medication to learn to enhance their own natural appetite regulating hormones the medications mimic. It is true that the synthetic hormones have a stronger effect, however our ancestors did not need Ozempic because they did not encounter junk food in their environment - the cause of the appetite dysregulation the medications are trying to balance.

By reducing junk aka UPF intake, appetite is likely to regulate naturally. The ‘Trigger to Nudge Framework’ helps reduce cues to overeat appetite dysregulating foods in our environment, helping to maintain ongoing internal hormonal harmony. The longer we overconsume junk food, the more challenges (epigenetic) there are to regulate hormones on our own, so addressing “food noise” early is important.

Caveat:

Find The 500™ is designed by a Dietitian-Nutritionists with Trainer-Assessor qualifications, and is grounded in evidenced based food literacy, habit-change principles and andragogy (adult education). It’s trauma-aware by design, offering clear, step-by-step guidance and a visually engaging experience to support learning with diverse learning styles. It is not therapy.
Emotional and non-hungry eating unrelated to appetite dysregulation (coping style vs craving) can be gently identified and addressed through increased self-awareness and, when needed, professional support by a therapist and is not included in the Find The 500™ intervention.