Weight loss management
At MediADVICE, we understand that weight loss isn’t always easy. It’s a uniquely personal journey that requires the right support, products and lifestyle changes. And it's certainly not a one-size-fits-all approach.
With our guidance and support, you don’t have to go through your weight loss journey alone.
Weight loss & health
Is your health at risk?
Being overweight comes with both physical and mental challenges, and it can also contribute to or worsen several serious health conditions. However, losing even 5% of your total body weight can lead to significant health improvements, such as1:
Improved blood pressure and cholesterol
Reduced risk of diabetes or heart disease
Decreased joint and arthritis pain
Reduced back pain
Better quality of sleep and breathing
Improved mobility
Improved energy and mood
Reduced risk of anxiety and depression
Weight loss advice
Nutrition
Long-term weight management often starts with building healthy habits. One of the best ways to help maintain a healthy weight is to make realistic dietary changes that can be maintained long-term.
Some healthy eating habits include:
Reduce portion sizes
Increase your protein and fibre intake which can help you to feel fuller for longer
Eat at regular times
Don’t skip meals
Drink plenty of water
Keep healthy snacks on hand
Limit foods high in saturated fats, salt and sugar
Eat the rainbow: aim to include a range of fresh fruits, vegetables and whole grains in your diet
Be aware of ‘non-hungry’ eating
Exercise
Regular exercise is essential for physical and mental well-being and is linked to countless health benefits including reduced risk of heart disease, increased bone and muscle function, and improved energy and mood.
Here are a few exercise tips to help:
Try to find time for at least 30 minutes of exercise on most days (preferably all) of the week
Find an exercise you enjoy – swimming, walking the dog, running while listening to a podcast, pilates … all exercise is beneficial!
Doing any exercise is better than none. If you don’t exercise at all, start small and build up to a moderate amount. It gets easier the more you do it
Set your alarm an hour earlier each day to squeeze your exercise in
Try muscle-strengthening activities at least 2 days each week.
Your friend: Protein
When it comes to weight loss, protein is one of your best allies. Not only does it help repair and build muscle, but it also plays a key role in keeping you feeling full and satisfied throughout the day.
Including a variety of protein-rich foods in your diet ensures that your body gets all the essential amino acids it needs to function properly and support your health goals.
Protein-rich foods include:
Lean meat and poultry
Fish and seafood
Eggs
Dairy products (greek yogurt, cottage cheese, etc.)
Soy
Quinoa
Amaranth seeds
Legumes
If you're finding it difficult to get enough protein from food alone, a protein shake can be a convenient and effective option to help you meet your daily needs.
How your pharmacist can help with weight loss
At MediADVICE, our pharmacists are dedicated to understanding your lifestyle, health, routine, and weight goals. Consulting a qualified professional can significantly aid in reaching and maintaining a healthy weight, while also enhancing your overall well-being.
Talk to our pharmacists about your weight loss journey and how we can support you.
Medical weight loss
If you're looking to lose weight, you may have spoken with your Doctor about making sustainable healthy lifestyle changes.
There are also certain medical treatments that, when combined with these lifestyle modifications, may help some people achieve and maintain their weight loss goals.
Learn more
How much weight do I need to lose?
As unique as we all are, so are our lifestyles and weight loss goals. It is extremely important to consult a healthcare professional before embarking on a weight loss plan; to identify one that provides a balanced approach to meal replacement products, diet and appropriate exercise to suit your needs. Use your healthcare team as your cheer squad and get their help and support during your journey.
What is the best weight loss diet?
The best weight loss diet is one that promotes healthy habits and sustainable changes. Look for a plan that not only supports weight loss but also encourages lifestyle changes you can maintain in the long run. This approach helps you achieve your weight loss goals and maintain your results over time.
Do you need to diet to lose weight?
Losing weight doesn’t necessarily mean you need to follow a strict diet. It’s more about making sustainable, healthy lifestyle changes that improve your overall well-being. Simple adjustments like controlling portion sizes, eating more salads and non-starchy vegetables, incorporating regular exercise, cutting back on takeout, choosing water over sugary drinks, and reducing alcohol intake can significantly impact your weight. These changes not only help with weight loss but also contribute to better overall health and long-term wellness.
How many calories per day should I eat to lose weight?
Daily kilojoule (or calorie) needs can vary widely depending on several factors, including your starting weight, gender, age, and activity level. By creating a calorie deficit—where you consume fewer kilojoules or calories than you burn—you can achieve weight loss.
For personalised guidance, it’s best to consult with a health professional who can help you determine the appropriate daily calorie intake for your specific needs and goals.
What are the best healthy foods to lose weight?
The best healthy foods for weight loss are those that are nutrient-dense, satisfying, and support overall well-being. Fill your diet with protein, healthy fats, vegetables and fruits. And don't forget to stay hydrated.
What exactly is 'healthy weight loss'?
Healthy weight loss is about achieving a sustainable and balanced approach to reducing body weight while promoting overall well-being. It typically involves losing weight gradually to ensure that the process is manageable and reduces the risk of negative side effects. This approach emphasises a balanced diet that includes a variety of nutrient-dense foods, adequate hydration, and regular physical activity tailored to individual needs. It also focuses on making lasting behavioural changes, such as mindful eating and managing portion sizes, while avoiding extreme or restrictive diets.
The goal is not just to lose weight but to improve overall health markers, such as blood pressure and cholesterol levels, and to enhance mental and emotional well-being. Healthy weight loss is about creating manageable, long-term habits that lead to sustainable results and a better quality of life.
Tips for maintaining my current weight?
Avoid skipping meals, and eat small and regularly during the day.
Continue the healthy habits you adopted when trying to lose weight e.g. increasing salad and vegetable intake, drinking water instead of sugary beverages, cooking more meals at home rather than getting takeaways etc.
Keep active, move more and include regular exercise.
Monitor your weight weekly or fortnightly. Don’t allow your weight to creep up too much before doing something about it
How to lose weight quickly for surgery?
Very Low-calorie (VLCD) shake programs are a great way to lose weight quickly as they restrict the number of calories consumed daily. Select MediADVICE pharmacies offer a range of VLCD products for you to choose from. Contact your local MediADVICE pharmacy today.