5 evidence-based ways to lose weight

Losing weight sustainably is less about willpower and quick fixes and more about a handful of habits repeated consistently. This guide breaks down what the evidence actually supports, how to put it into practice, and where supplements can genuinely help.

Understanding how weight loss works

At its simplest, weight loss happens when you take in less energy than you use over time. But the body is not a calculator. Hunger, sleep, stress, hormones and the types of food you eat all influence how easy or hard that energy balance is to maintain. The goal is not to suffer through hunger, but to build an eating and activity pattern you can keep up for life.

1. Build meals around protein and fibre

Protein is the most filling nutrient and it protects muscle while you lose fat. Aim to include a protein source at every meal, such as eggs, beans, fish, chicken, milk or Greek yoghurt. Fibre from vegetables, fruit, whole grains and legumes adds bulk and slows digestion, keeping you full for longer.

A simple plate rule: half vegetables, a quarter protein, a quarter whole grains.

2. Move more across the whole day

Daily movement matters more than the occasional intense workout. Walking, taking the stairs, standing and household activity all add up. If you can, add two or three sessions of resistance training each week to preserve muscle, which keeps your metabolism healthier as you lose weight.

3. Cut liquid calories

Sugary drinks, fancy coffees and juices add calories without making you feel full. Switching to water, unsweetened tea or black coffee is one of the easiest high-impact changes you can make.

4. Protect your sleep and manage stress

Poor sleep and chronic stress raise appetite and cravings, especially for sugary, high-fat foods. Aim for seven to nine hours of sleep, and build small stress-relief habits into your day such as short walks, breathing exercises or time away from screens.

5. Track progress and be patient

Steady progress of around half a kilo per week is realistic and far more likely to last than crash dieting. Track trends rather than daily fluctuations, and measure success in more than just the scale: energy, sleep, clothes fitting better and blood pressure all count.

Supplements that can support your goals

Supplements do not replace good habits, but a few can support overall wellness while you make changes. A daily multivitamin helps cover nutritional gaps when you are eating less, omega-3 supports heart health, and a quality protein powder makes it easier to hit your protein target around training. Speak to our pharmacists if you take regular medication, as some supplements can interact.

When to seek professional help

If you have a lot of weight to lose, a medical condition such as diabetes or thyroid problems, or you have tried repeatedly without success, talk to a healthcare professional. Personalised advice is safer and usually more effective than going it alone.

Frequently asked questions

How fast should I lose weight? For most people, half a kilo to one kilo per week is a healthy, sustainable pace.

Do I need to cut out carbs? No. Focus on the quality and quantity of carbohydrates rather than removing them entirely. Whole grains, fruit and legumes are valuable.

Are fat burners safe? Be cautious. Many are unregulated and some can raise blood pressure or heart rate. Ask a pharmacist before trying any.