Tips for losing weight

Ultimately, to lose weight you need to burn more energy (calories or kilojoules) than you intake from food. It’s a lot easier to eat less calories than it is to burn more calories through exercise. Here are some simple guidelines that may help with the goal of losing weight.

1. Focus on vegetables

Vegetables are full of fibre, vitamins, and minerals. Fibre helps make you feel full and supports good gut health. All the vitamins and minerals keep your body healthy and functioning at its best, including healthy skin, clear thinking, and good energy levels.

2. Minimise sugar

While sugar doesn’t need to be avoided completely, it doesn’t tend to support weight loss or good health. Food’s high in sugar (such as chocolate, fruit juice, table sugar, honey, condensed milk) often leave you craving more and overeating. So, it is easy to eat a lot of calories from sugar, without ever feeling satisfied.

3. Make water your beverage of choice

Sugar-sweetened drinks can be particularly problematic for weight loss (see point #2). These drinks provide calories without filling you up. Even drinks like fruit juice are problematic, as one glass of fruit juice can contain 4+ oranges worth of natural sugar, PLUS added sugar. When you eat fruit in its whole form, the natural sugar isn’t a problem as the fibre in the fruit fills you up and has you stop at one piece!

Drinks such as soft drinks are even more problematic as they come with not one health benefit and the fizz tends to leave you wanting more. With things like milkshakes, not only are you getting a lot of sugar but also high-fat dairy foods= a calorie bomb!

4. Fill up on protein

High protein foods tend to be super satiating- i.e., they really fill you up. Including a lean protein at every meal and snack will leave you feeling satiated and help with your recovery from training. A high protein diet may even help minimize muscle loss while losing body fat.

Think skinless chicken, lean beef, or pork (no visible fat), eggs, tofu, lentils, low-fat dairy (yoghurt/milk/cheese).

5. Watch your carb portions

While there is no need to cut out carbohydrates entirely, often people eat too much and the wrong kind. High fibre carbohydrates should be the go too choice as these leave you fuller for longer and don’t spike your blood sugar- think brown rice, basmati rice, sweet potato, whole fruit, lentils, chickpeas. It is fine to consume short-grain white rice some of the time but having it too often may lead you to overeat. If you do really enjoy white rice, consider halving your portion size and increasing your vegetable portion.

6. Eat mostly wholefoods

Whole, minimally processed foods are more likely to leave you feeling satisfied and energetic. Processed food such as pastries, fruit juice and soft drink tends to make you feel sluggish and often leave you craving more. This can contribute to eating too many calories and sabotage your weight loss goals. So, as much as possible stick to fruits, vegetables, lean meats, low-fat dairy, whole grains and nuts/seeds.

About the author

Picture of Cheyenne Holman

Cheyenne Holman

Accredited Practicing Dietitian (APD)
Accredited Sports Dietitian
Certified Personal Trainer
Yoga Alliance Certified Yoga Teacher