Nutrition
Weight management
Modest, sustained weight loss improves blood pressure, glucose, joints, sleep apnoea and fertility. Speed is not the goal.
What you are aiming for
- Lose 5–10% of body weight and keep it off
- Preserve muscle by combining protein and resistance activity
- Change the food environment rather than relying on willpower
- Address the drivers: sleep, stress, medication, mood and eating patterns
Build meals around
- Protein at every meal to reduce hunger and protect muscle
- High-volume, low-energy foods: vegetables, salads, broth-based soups
- Whole grains and pulses for fullness
- Water, unsweetened tea and coffee in place of caloric drinks
- Regular meals — most people who skip meals compensate later
Limit or avoid
- Sugary drinks and juices, which add energy without fullness
- Ultra-processed snacks kept within easy reach at home
- Large restaurant and takeaway portions
- Alcohol, which adds energy and lowers restraint
- Eating while distracted by screens
Meal timing
- Eat a substantial breakfast with protein if you tend to overeat in the evening.
- Keep eating within a consistent daily window; erratic patterns worsen control.
- Plan an evening routine that is not centred on food.
Portions
- Half the plate vegetables, a quarter protein, a quarter starch.
- Use smaller plates and serve from the kitchen rather than the table.
- Pre-portion snacks instead of eating from a packet.
A sample day
- BreakfastEggs with vegetables and a slice of wholegrain bread
- LunchLarge salad with beans or chicken and a small portion of grain
- SnackYoghurt with fruit
- DinnerGrilled fish or tofu with plenty of vegetables and a fist of starch
Common myths
“It is simply a matter of willpower.”
Weight is regulated biologically. Appetite hormones defend lost weight, which is why environment, medication and support matter more than resolve.
“Carbohydrates must be eliminated.”
Every dietary pattern works when it creates a sustained energy deficit. The best one is the one you can keep.
Treatment-related challenges
- Steroids, antipsychotics, insulin and some antidepressants promote weight gain — ask about alternatives.
- Poor sleep and chronic stress increase appetite measurably.
- Joint pain and fatigue limit activity; start with what is possible, not ideal.
- Weight stigma from clinicians is common and makes people avoid care — you are entitled to respectful treatment.
See a registered dietitian if
- · Weight affecting mobility, breathing or diabetes control
- · Considering weight-loss medication or surgery
- · A history of disordered eating
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.