Weight Management

Weight Loss

A combination of a balanced diet and regular physical activity can help you to lose weight and achieve a lower BMI and live a healthier lifestyle.


Some tips to help you lose weight

  • Drink a large cup of (preferably hot) water before meals. This will reduce the chance of you eating portions that are too large and will help to prepare your stomach to digest your meal more efficiently.
  • When you feel hungry, drink a large glass of water before you eat a snack (thirst and hunger triggers are the same). This will reduce the chance of you eating when your body is craving hydration, not food.
  • Drink at least 8 glasses of water throughout the day. Being well hydrated will help to regulate your appetite.
  • Ensure half of your plate is made up of vegetables for your main meals. You can find more information here about eating a balanced diet.
  • Reduce your intake of fat and sugar. Be aware of misleading food labels – you will find many low fat foods are laden with obscene amounts of sugar to make up for the taste and consistency that is lost when the fat is removed. You’ll find more information about interpreting food labels here.
  • Eat little and often. Eat at least 3 small meals a day with healthy snacks between your meals. Eating every 2-4 hours helps to control hunger. It is important you are making the right food choices and having appropriate portion sizes. For information and support regarding improving your diet click here.
  • Get more sleep at night. Most people require 8 hours of sleep at night (you may be “used to” functioning on less sleep but this does not mean that your body does not require more sleep, it is more likely that you have just gotten used to surviving every day feeling tired so it no longer feels abnormal to you). Proper rest promotes balance of the hormones that influence your appetite. If you have young children you may not have the luxury of being able to extend your hours of night time sleep. For ideas from other mamas about how to increase your energy and optimise shorter periods of rest during seasons of sleep deprivation click here.
  • Reduce your stress. Stress releases cortisol, which can contribute to weight gain. Stress can also cause emotional eating. Identifying and eliminating causes of stress in your life could be the first successful step in finding a healthier and happier you.
  • Address any emotional scars that may be contributing to your weight management difficulties. Don’t underestimate the psychological aspect of weight management.
  • Ensure you have appropriate support. Many people find their weight loss journeys to be challenging at times so having somebody to cheer you on and lift you up when you’re struggling can really help you to succeed. It could be family, friends, a health coach or health professional e.g. GP or dietitian.
  • There are many diets, nutrition programmes and dietary supplements that people use to aid with weight loss with varying degrees of success. If you are considering a drastic change to your diet it would be a good idea to discuss this with your GP first.
  • Some people will require further medical intervention to help with weight loss such as medication or bariatric surgery. This is something that would need to be discussed with your GP.

Weight Gain

If your BMI is classified as underweight you may find that you need to either increase your daily calorific intake or reduce the amount of exercise you do, perhaps both. To increase your calorie intake in a healthy way you need to eat nutrient dense food as part of a balanced diet. This does not mean eating an excessive amount of cakes and treats. If you are underweight it is likely that your body is deficient in certain vitamins and minerals so eating food that is high in calories and low in nutrient value will not do you any favours. It is likely that you will find it beneficial to take some dietary supplements to help replenish your body of the missing nutrients to complement your intake of a balanced diet.

If you are struggling to gain weight in a healthy way or are concerned that your weight is having a detrimental effect on your health I recommend you speak with your GP or seek support from a registered dietitian.