Part 1: Weight Loss Strategy – Decrease Energy Intake

How to Achieve Weight Loss

To lose weight (especially body fat), you need to be in an energy deficit. This means your body is using more energy than you're gaining from food. This is often easier said than done. The body is designed to conserve energy and resist weight loss because it sees it as a potential threat to survival. From the body’s perspective, it doesn’t know when the next meal is coming, so it tries to hold onto energy stores for as long as possible.

There are two main factors that influence your weight: energy intake (what you eat) and energy expenditure (what your body uses). By adjusting one or both of these, you can create an energy deficit to support weight loss. Part 1 will address managing energy intake to assist with weight loss.

Reduce Energy Intake

In simple terms, eating less food usually means consuming less energy. Since the body needs to be in an energy deficit to lose weight, reducing the amount you eat can help create that deficit. Portion control plays a key role in weight loss and means being disciplined about how much you eat at each meal.

Tracking what you eat can be a useful way to understand your daily energy intake. There are many apps that can help with this, such as MyFitnessPal and FoodSwitch. You can also use food labels to get an idea of how much energy you are consuming each meal.

If you’re unsure how much you should be eating, a qualified dietitian can provide personalised advice and meal plans to support safe and effective weight loss.

Choose Low Energy Dense Foods

Choosing foods with a lower energy density can help you eat fewer calories while still feeling full. These foods contain fewer calories for a larger portion size, meaning you can eat more food without increasing your overall energy intake.

Low energy dense foods typically have a higher water and fibre content, which helps improve fullness. Examples include fruits, vegetables, whole grains, and lean protein sources. In contrast, high energy-dense foods, such as processed snacks and high-fat foods, contain a lot of energy in small portions and are easier to overeat. 

Some foods can also be healthy with good nutrients for the body however can be high in energy density. It is important to be cautious with these foods as they can increase your energy intake with small amounts. For example, almonds are a healthy food packed with essential nutrients the body needs. However, they are high in energy density, so even small amounts can significantly increase your overall energy intake.

Almonds (100g)	Chips (100g)	Apple (100g)
2503kJ	2290kJ	212kJ

Dealing With An Increase Appetite

The body gets hungry and especially when you are in an energy deficit. It is influenced by many factors including the type of food you consume, hydration levels, hormones, emotions, stress, sleep, and environmental cues. Understanding these factors can help you better manage hunger and avoid frequent or unnecessary snacking.

1.      Protein Intake

Foods high in protein help you feel fuller for longer. Protein slows digestion and influences hunger hormones, reducing the urge to eat soon after a meal. Examples include lean meats, fish, eggs, dairy, legumes, tofu, and nuts. 

2.    Carbohydrate Quality (Glycaemic Index - GI)

Carbohydrates are digested at different speeds.

• High GI foods (such as white bread, sugary cereals, sweets) are digested quickly, causing a rapid rise and fall in blood sugar levels. This can lead to feeling hungry sooner.

• Low GI foods (such as whole grains, oats, legumes, and most fruits) are digested more slowly, helping maintain steady blood sugar levels and prolong fullness.

Choosing mostly low GI carbohydrates can help manage appetite throughout the day.

3.    Fibre Content

Fibre slows digestion, stabilises blood sugar, and increases fullness. High-fibre foods include whole grains, vegetables, fruits, beans, and lentils.

4.   Water Content and Hydration

Foods with high water content, such as fruits and vegetables, add volume to meals without adding many calories, helping you feel satisfied. Additionally, Drinking water regularly throughout the day can help manage appetite.

5.   Sugar and Highly Processed Foods

Sugar activates the brain’s reward system, which can increase cravings and the desire to eat more sweet foods. Highly processed foods are often designed to be very palatable, making it easier to overeat.

6.   Stress, Emotions and Mental Health

Stress and emotional wellbeing can either increase or decrease appetite. Some people eat more when stressed (emotional eating), while others lose interest in food. Developing healthy coping strategies, such as physical activity, relaxation techniques, adequate sleep, and mindful eating, can support better appetite regulation.

7.   Sleep

Poor sleep can disrupt hunger hormones (ghrelin and leptin), increasing appetite and cravings for high-energy foods. Aim for consistent, quality sleep to support appetite control.