Weight management strategies
Evidence-informed, practical habits for long-term wellbeing. Choose a topic to explore.
Healthy eating
Focus on adding nourishing foods rather than strict restriction.
- 1
Use the half-plate rule
Fill half your plate with vegetables, a quarter with protein and a quarter with whole grains or starchy foods.
- 2
Prioritise protein and fibre
They help you feel satisfied. Include a protein source and some fibre at every meal.
- 3
Drink mostly water
Swap sugary drinks for water, sparkling water or unsweetened tea and coffee.
- 4
Eat slowly and without screens
It takes about 20 minutes to register fullness. Slower meals help you notice when you've had enough.
- 5
Keep portions realistic
Use smaller plates and serve food in the kitchen rather than placing serving dishes on the table.
- 6
Allow flexibility
No food is forbidden. An 80/20 approach — mostly nourishing foods, some favourites — is easier to sustain.
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