Mindful eating practices to improve awareness of hunger and fullness cues, reduce emotional eating and improve the relationship with food.

Eliminating or significantly reducing sugary drinks including soft drinks, fruit juices and energy drinks.

Reducing consumption of ultra-processed foods which are associated with weight gain and poor metabolic health.

Regular aerobic and strength exercise for weight management, metabolic health and overall wellbeing. Activity is beneficial regardless of weight loss achieved.

Psychological support including CBT and motivational interviewing to address the behavioural and emotional aspects of weight management.

Increasing dietary fibre intake through whole grains, legumes, vegetables and fruit to improve satiety and gut health.

A whole-food dietary pattern emphasising vegetables, fruits, whole grains, legumes, nuts, olive oil and fish. One of the most evidence-based dietary approaches for sustainable weight management.

Getting 7-9 hours of quality sleep per night to support healthy weight management. Sleep deprivation increases hunger hormones and cravings.

Prescription GLP-1 receptor agonists (semaglutide, tirzepatide) for significant weight loss in people with obesity. Highly effective but expensive.

Eating a protein-rich breakfast to improve satiety, reduce mid-morning hunger and improve overall energy balance.