A healthier approach to weight management
Supporting lasting health through sustainable lifestyle change.
The foundations of healthy weight management
Long-term weight management is supported by healthy nutrition, regular physical activity, quality sleep and effective stress management. Together, these habits help improve your overall health and wellbeing.
Nutrition
A balanced, sustainable dietary pattern is key for weight management.
- Focus on fruits, vegetables, wholegrains, healthy fats, lean protein and low-fat and fat-free dairy, and make water your drink of choice
- Limit added sugars, ultra-processed foods and excess calories
- Manage portion sizes and total energy intake
There is no one-size-fits-all healthy eating pattern. Choose an eating pattern that supports your best health and one that you can keep up over time, rather than a short-term 'diet'.
Talk to your healthcare provider about the advantages and disadvantages of different eating patterns to help achieve your health-related goals. Practise mindful eating and promote a healthy relationship with food.
Physical activity
Regular movement supports weight regulation and metabolic health.
- Physical activity has a range of health benefits in adults across all body weight categories, even if weight loss is not a goal. It improves mobility, quality of life, fitness and strength, and can help you to build and maintain muscle mass.
- Aim for at least 150 minutes of moderate to vigorous physical activity each week.
- Include strength training at least twice a week.
- Spend less time sitting.
Sleep
Sleep is a critical factor that's often overlooked.
- Adults should aim for 7 to 9 hours of sleep a night.
- Poor or insufficient sleep harms cardiometabolic health, cognitive functioning and mental wellbeing. It increases the risk of obesity, hypertension, depression, diabetes and cardiovascular diseases. It also negatively affects day-to-day performance and public safety, and over time contributes to a lower quality of life and a higher risk of premature death.
Stress management
It's common to experience suppressed appetite during periods of short-term stress. Chronic stress, on the other hand, can drive cravings for high-fat and energy-dense foods.
When the body's stress response system is activated, it leads to sustained release of cortisol, a key stress hormone. This prolonged response can affect multiple systems in the body, including metabolic, cardiovascular, immune and nervous systems, with effects on appetite and overall health.
You can manage stress using the following strategies:
Mindfulness and relaxation techniques
Practices such as deep breathing, meditation, and yoga can help calm the body's stress response, lower cortisol levels, and reduce stress-driven eating.
Regular physical activity
Exercise is one of the most effective ways to manage stress. It releases mood-boosting endorphins and helps regulate hormones that drive stress-related food cravings.
Social support
Connecting with friends, family, or a support group can buffer the effects of stress. Feeling heard and supported makes it easier to cope without turning to food for comfort.
Centers for Disease Control and Prevention (CDC). (n.d.). Adult obesity facts and strategies.
Available at: https://www.cdc.gov/obesity/
Chao, A. M., Jastreboff, A. M., White, M. A., Grilo, C. M., & Sinha, R. (2017). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity, 25(4), 713-720.
https://doi.org/10.1002/oby.21790
Discovery Ltd. (n.d.). A data-led blueprint for better health: Sleep research paper.
Available at: https://www.discovery.co.za/assets/template-resources/vitality/sleep-research-paper.pdf
World Health Organization (WHO). (2023). New WHO framework available for prevention and management of obesity.
Available at: https://www.who.int/news/item/17-05-2023-new-WHO-framework-available-for-prevention-and-management-of-obesity