Struggling with Weight? Let’s Talk About a Kinder, Healthier Way to Shift It
Ozempic, Wegovy, Mounjaro… weight-loss injections are everywhere right now. And yes, for some people, they do help reduce weight. But we can’t ignore the growing list of side effects: nausea, digestive upset, low mood, kidney strain, pancreatitis, blurred vision, bone loss, and muscle wasting with long-term use.
If that gives you pause, you’re not alone. The good news? There is another way. A slower, more sustainable way. A way that supports your whole health – not just the number on the scale.
Here’s how to begin, gently:
1. Start by nourishing, not punishing
Forget extreme restriction. Focus on cutting back on the things that work against your health: added sugars, alcohol, excessive saturated fats, ultra-processed foods, and too much salt. Your tastebuds will adjust – and you’ll start to really enjoy the natural sweetness and flavour of whole foods again.
2. Support your metabolism naturally
Green tea is your gentle friend: blood sugar balancing, mildly appetite-suppressing, and even shown to support mood.
Coffee can also help – just keep it to the morning (ideally before 10am) to avoid disrupting your sleep.
A spoonful of apple cider vinegar in water before meals may support digestion and blood sugar balance – simple but surprisingly effective.
3. Make protein your priority
Include 20–30g of protein with each meal – think eggs, fish, chicken, tofu, beans, Greek yoghurt, or pulses. It helps with satiety, supports muscle mass, and boosts metabolism. Meat and dairy also contain nutrients like L-carnitine and CLA, which may support fat metabolism.
4. Spice things up
Chilli peppers and capsaicin-rich foods may naturally suppress appetite and help with fat metabolism. If you enjoy heat, this is a win-win!
5. Hydrate, hydrate, hydrate
Aim for at least 2 litres of water a day. Hydration is essential for metabolism, energy and digestion – and can curb those false hunger signals, too.
6. Rethink your workouts
Excessive cardio or punishing workouts can actually stress the body, leading to fat storage and muscle breakdown. Choose movement that supports you: Pilates, strength training, yoga, walking, dancing, swimming. Move in a way that feels joyful and restorative.
7. Sleep & stress matter more than you think
Poor sleep increases cravings, throws off your appetite-regulating hormones, and leads to more stress and overeating. Aim for at least 6.5 hours per night – ideally more. And don’t underestimate the power of stress management: breathing techniques, journalling, acupuncture, and gentle routines can help.
8. Eat mindfully, not minimally
You don’t need to go into a steep calorie deficit. In fact, chronic under-eating often backfires. Aim for balanced meals that keep you feeling full and satisfied. Eat slowly, chew well, and try to truly taste your food – it helps with digestion and prevents overeating.
9. Build a rhythm
A consistent routine makes healthy living feel easier. Try to eat at similar times each day, move your body daily, get fresh air, and find small moments of joy in everyday life.
You don’t need to follow trends or take extreme steps to feel better in your body. With patience, persistence, and compassion for yourself, you can reach a healthier weight in a way that supports your hormones, digestion, energy and mood.
If you're navigating PCOS, hormone imbalances, or complex weight challenges, I’d love to support you with a personalised plan. You don’t have to do this alone.