Diet is known to play a vital role in weight. But getting it right isn’t easy. Misinformation and fad diets are widespread and nutritional information can be misleading.
Not only this, but our genetics determine how easy (or difficult) it is for us to lose weight - which means every person metabolises food, stores fat, and burns calories in different ways.1
When trying to lose weight, your main focus should be on balanced nutrition. This means including all the key components of a healthy diet: protein, fibre, carbohydrates, unsaturated fats, whole foods, and water.2
The Mediterranean diet, which is rich in whole foods, fish, and vegetables, is scientifically proven to support healthy weight loss.3
A balanced diet provides your body with the essential nutrients it needs to function at its best. Here’s a simple guide to the key components of a healthy diet.2
Protein
You’ll find plenty of protein in lean meat, poultry, fish, dairy products, legumes, and nuts. Protein aids your metabolism and helps you build muscle.
Fibre
This helps you feel full, staving off hunger pangs and regulating your appetite. Apples, pears, broccoli, carrots, lentils, chickpeas, and almonds are all rich in fibre.
Carbohydrates
Carbs are an important part of any balanced diet, but try to focus on getting starchy carbs in your system such as quinoa, oats, brown rice, and wholegrain pasta.
Unsaturated fats
Almonds, walnuts, chia seeds, avocados, and olive oil all contain unsaturated fats, and are a vital part of any diet.
Whole foods
In general, the closer a food is to its natural state, the better it is for you. Avoid heavily processed foods such as biscuits, sausages, fizzy drinks, and crisps.
Water
Try to cut down on alcohol, fizzy drinks, and fruit juice. Instead, aim for 6-8 glasses of water a day, increasing up to 10-12 glasses on a hot day.
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Calorie counting is no longer seen as a long-term solution for weight loss. Here are some of the reasons why:
Quality over quantity: Low-calorie foods might lack nutritional value. A diet focusing solely on calorie content may overlook vital nutrients, leading to hunger and increased food intake.
Packaging inaccuracies: Calorie information on packaging can deviate by up to 20%. An item marked 100 calories might range between 80 and 120.4
Every body is different: People process calories differently. Research has shown that calories absorbed from something as small as an almond can be quite different depending on the person eating it.5
Don’t overcook
As a rule of thumb, the longer you cook food, the more nutrients it’ll shed. Lightly steaming, grilling, or stir-frying can help preserve vital vitamins and minerals.6
Use healthy cooking oils
Fry food using oils rich in healthy fats, like olive oil, sesame oil, or avocado oil. These oils can support heart health and improve cholesterol levels when used in moderation.7
Keep a food diary
Tracking your intake in a food diary can make it easier to stick to your weight loss plan. It will also give you a better idea of how many nutrients you’re getting in.
Stick to it
Weight loss doesn’t come quickly or easily. It’s really important to stick to your guns, even if you don’t see immediate results. Be patient, and you’ll reap the rewards.
Diet plays a critical role in achieving weight loss goals, but knowing where to start can be overwhelming. This is where health coaching comes in. By working with a health coach, you receive personalised advice tailored to your lifestyle, preferences, and goals.
Health coaches help you cut through misinformation, avoid common dietary pitfalls, and make sustainable changes.
Good nutrition is a cornerstone of weight loss, but it works best when combined with other pillars of health. Exercise, stress management, and quality sleep all play vital roles in achieving and maintaining your goals.
Exercise: Incorporating regular physical activity can boost your metabolism and enhance weight loss efforts.8 Learn more about exercise.
Stress management: High stress levels can lead to cravings and fat storage.9 Discover stress management strategies.
Sleep: Poor sleep disrupts hormones that regulate hunger and satiety, making it harder to maintain a healthy diet.10 Explore sleep optimisation tips.
By addressing these interconnected factors, you can create a sustainable framework for long-term health and weight management.
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Numan’s Weight Loss Programme integrates dietary guidance, clinically-proven medication, and expert support to provide a robust framework for achieving your goals. This multi-faceted approach helps you tackle weight loss from every angle.
Medications: Prescription treatments designed to curb appetite and enhance metabolism.
Expert guidance: Access to a team of clinicians, nutritionists, and behaviour change specialists.
Obesity insights: Understanding obesity as a disease and learning how to manage it effectively.
Numan combines these elements into a seamless experience, helping you achieve and sustain a healthier lifestyle.
1 Bouchard, C. (2021). Genetics of obesity: What we have learned over decades of research. Obesity, 29(5), 802-820. https://doi.org/10.1002/oby.23116
2 Cena, H., & Calder, P. C. (2020). Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 12(2), 334. https://doi.org/10.3390/nu12020334
3 Based on a meta-analysis of 17 studies. Grosso G et al. "A comprehensive meta-analysis on evidence of Mediterranean diet and cardiovascular disease: Are individual components equal?." Critical Reviews in Food Science and Nutrition (2017).
4 Food and Drug Administration. "Guidance for Industry: Guide for Developing and Using Databases for Nutrition Labeling." FDA, www.fda.gov/food/food-labeling-nutrition/guidance-industry-guide-developing-and-using-databases-nutrition-labeling.
5 Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012;96(2):296-301. doi:10.3945/ajcn.112.035782
6 Lee, S., Choi, Y., Jeong, H. S., Lee, J., & Sung, J. (2017). Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Food Science and Biotechnology, 27(2), 333–342. https://doi.org/10.1007/s10068-017-0281-1
7 Voon, P. T., Ng, C. M., Ng, Y. T., Wong, Y. J., Yap, S. Y., Leong, S. L., Yong, X. S., & Lee, S. W. H. (2024). Health effects of various edible vegetable oils: An umbrella review. Advances in Nutrition, 15(9), Article 100276. https://doi.org/10.1016/j.advnut.2024.100276
8 Cox C. E. (2017). Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes spectrum : a publication of the American Diabetes Association, 30(3), 157–160. https://doi.org/10.2337/ds17-0013
9 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 (Silver Spring), 25(4), 713–720. https://doi.org/10.1002/oby.21790
10 Papatriantafyllou, E., Efthymiou, D., Zoumbaneas, E., Popescu, C. A., & Vassilopoulou, E. (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, 14(8), 1549. https://doi.org/10.3390/nu14081549
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