Foods to fuel your body
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Key takeaways
Weight loss medications reduce appetite, poor nutrition can slow your metabolism and hinder weight loss, so it’s crucial to learn how to make balanced dietary choices and not skip meals.
Eating whole foods in their natural state is best as they are nutrient-dense, provide high concentrations of vitamins, minerals, and antioxidants, plus aid digestion and metabolism.
- Learn what’s in your food so you can make informed choices about what you eat. Use food to fuel your body and create sustainable eating habits to acheive your health and weight goals.
Exploring nutrition is essential for achieving sustainable results and overall health. By understanding and applying the below principles, you can make informed dietary choices that complement your weight loss efforts and promote long-term wellness.
The importance of eating well.
While weight loss medications can reduce the urge to eat, poor nutritional intake can result in slowing down your metabolism and hindering your weight loss efforts. Therefore, it’s essential to maintain nutritious and balanced eating alongside taking the medication – and not skip meals! Here are the top 10 reasons why your food choices matter.
1. Nutritional Adequacy
Essential Nutrients: Even if your appetite is suppressed, your body still needs a variety of nutrients to function correctly. Vitamins, minerals, proteins, fats, and carbohydrates are essential for your body to function properly and maintain health.
Prevent Deficiencies: Inadequate intake of essential nutrients can lead to deficiencies, which can cause various health problems like anemia (iron deficiency), osteoporosis (calcium and vitamin D deficiency), and weakened immune function (vitamin C and zinc deficiencies).
2. Energy Levels
Sustained Energy: Proper nutrition ensures that you have enough energy to carry out daily activities. Nutritional intake lacking in adequate calories and nutrients can lead to fatigue and decreased physical performance.
Metabolism Support: Eating well helps maintain your metabolic rate. Drastically reducing food intake can slow down metabolism, making weight loss more difficult in the long term.
3. Muscle Maintenance
Protein Intake: Maintaining muscle mass is essential during weight loss to ensure that the weight lost is primarily fat and not muscle. Adequate protein intake is vital for muscle repair and growth.
Physical Function: Strong muscles are necessary for overall physical function and mobility, reducing the risk of injury and improving the quality of life.
4. Mental Health
Mood Regulation: Proper nutrition affects brain chemistry and can influence mood and cognitive function. Balanced eating can help prevent mood swings, depression, and anxiety, which can be exacerbated by poor nutrition.
Cognitive Function: Nutrients like omega-3 fatty acids, vitamins, and minerals are essential for brain health and cognitive function. They also aid in concentration, ability to adapt and learning new things.
5. Digestive Health
Fibre Intake: Food choices which provide fibre are essential for proper digestive function and can help prevent constipation, a common side effect of weight loss medications.
Gut Microbiome: Balanced eating supports a healthy gut microbiome, which is crucial for digestion, hormone regulation, immune function, and overall health.
6. Sleep Quality
Stable blood sugar levels: Eating complex carbohydrates, proteins, and healthy fats helps maintain stable blood sugar levels, which can prevent nighttime awakenings caused by drops in blood sugar.
Regulates Hormones: Various foods help increase sleep-regulating hormones, such as melatonin to improve sleep duration and quality.
7. Hydration
Fat Breakdown: Water is essential for the process of lipolysis, where fat is broken down for energy. Staying hydrated supports this metabolic function.
Balanced Fluid Levels: Proper hydration can prevent the body from retaining excess fluids, which can reduce bloating and the appearance of puffiness.
8. Stress Reduction
Neurotransmitter Action: Various foods support the production of serotonin and dopamine, which regulate mood and reduce stress. Cortisol levels can also be influenced, helping to decrease the body’s stress response.
Inflammation Response: Consuming foods rich in anti-oxidants, such as fruits, vegetables, nuts and seeds, wholegrains, probiotics, and fermented foods builds a healthier gut microbiome which is directly linked to lowering inflammation and stress.
9. Side Effect Mitigation
Counteracting Medication Side Effects: Eating regularly and choosing nutritious foods can help mitigate some common side effects and ease any symptoms experienced.
Medication Efficacy: Preventing or lessening side effects, can improve the overall tolerance to the medication resulting in better weight loss outcomes.
10. Sustainable Weight Loss
Healthy Habits: Establishing healthy eating patterns while on medication can help ensure that weight loss is sustainable in the long term. Relying solely on medication without developing good dietary habits can lead to weight regain once the medication is discontinued.
Balanced Approach: Combining balanced eating principles with weight loss medication helps promote a holistic approach to achieving weight and health goals. It addresses physiological, emotional and behavioral aspects to support lasting changes.
Find the balance.
When consuming fewer calories due to the medication suppressing your appetite, it’s vital to prioritise nutritionally balanced options that supply your body with the nutrients it needs to thrive. This means consuming a variety of foods with the appropriate proportional mix of macronutrients (protein, carbohydrates and healthy fats) and micronutrients (vitamins and minerals). This nutrient distribution encourages the reduction of fat, not muscle during a weight loss program. It also increases your energy levels so you can boost your daily activity and helps regulate your hormones and metabolism.
A balanced meal or snack provides a variety of nutrient-dense foods from all food groups. Choose whole grains, lean proteins, healthy fats, dairy products, plenty of fruits and vegetables and a variety of nuts and seeds.
Aids in lean muscle mass retention as it provides the building blocks for muscle repair and growth. Protein naturally triggers the release of hormones to signal the brain to suppress appetite and decrease food intake. It also makes you feel fuller for longer compared to carbohydrates and healthy fats.
Good sources are:
- lean meats, such as skinless chicken, turkey, and fish
- legumes and beans
- tofu & plantbased alternatives
- eggs
- low fat dairy options.
Naturally supports the reduction of food cravings and hunger through regulating blood glucose levels. Complex or low glycemic carbohydates help increase fibre intake to aid digestion, regulate bowel movements, support gut health whilst providing essential energy for daily activities and exercise.
Good sources are:
- wholegrains such as brown rice, quinoa and burgal
- Cereals containing more than 50% oats, wholegrains, seeds and nuts
- whole-wheat breads and pasta
- legumes and beans
- starchy vegetables like potato, corn and pumpkin
- fruits such as apples, mangoes, kiwi, pears and bananas
Some fats are essential in our diet and promote hormone regulation and have a positive influence on heart health markers like cholesterol levels. These healthy fats help with the absorption of fat-solutable vitamins and minerals required for overall health and well-being. They also add flavour and richness to meals and snacks, increasing the pleasure and taste, resulting in feeling more satisfied and full after eating.
Good sources of unsaturated (healthy) fats rich in omega-3 & 6 are:
- Polyunsaturated fats
- fish and seafood
- walnuts, brazil nuts and pine nuts
- canola, sunflower, corn cottonseed and grapeseed oils
- soy products
- linseed, sunflower seeds and pepitas (pumpkin seeds)
- omega-3 enriched eggs
- Monounsaturated fats
- olive oil
- peanut, peanut butter and peanut oil
- almonds, cashews, hazelnuts, pistachio and pecan nuts
- avocados
Eating a variety of fruits and vegatables helps maintain proper digestion, support your immune system, and promote nearly every function in the body. They are rich in vitamins, minerals and fibre and are essential in supporting weight loss. Fruits and vegetables also help to fill you up and can be a great snack between meals.
Good sources are best left with their skin on for added fibre, antioxidants, minerals and vitamins. Try everything, but for options with less calories, choose:
- Vegetables
- cauliflower, brococoli, brussel sprouts, zucchini, leeks, green beans, cabbage, capsicum
- asparagus, artichoke hearts, celery, eggplant, radish, silverbeet, spinach, asian greens, bamboo shoots, kale, onion, snow peas, spring onions
- squash, swede, pumpkin, watercress, garlic, fennel, ginger, chilli, mushrooms
- lettuce, tomato, cucumber, carrot, alfalfa and bean sprouts
- Fruits
- blueberries, raspberries and blackberries
- passionfruit, rhubarb and strawberries
- lychees, papaya, grapefruit, watermelon, rockmelon
Fibre is your friend.
By eating nutritionally balanced foods, fibre intake is naturally increased. Fibre plays a pivotal role in sustainable weight loss due to its multiple benefits for appetite control, digestion, gut health and overall well-being. The recommended daily fibre intake is 30g per day for men and 25g per day for women. If adding more fibre-rich foods to your food choices, increase these foods gradually to avoid bloating and production of excess gas (flatulence).
If your treatment is a GLP-1 medication, these medications slow gastric emptying, sometimes causing changes to your bowel behaviour. Fibre acts like a scrubbing brush, cleaning your digestive tract and helping you to pass stools easily. When increasing your fibre intake, it’s important to increase your water intake too. Fibre needs water to activate its potential as it allows the fibre to expand and work properly to maintain good digestive health.
Too much fibre, too quickly without keeping hydrated, can cause digestive and bowel problems, like cramping and constipation. Listen to your body’s signals and adjust water and fibre intake accordingly.
Fuel your body.
We don’t suggest following diets. Instead, aim for dietary changes that fit your lifestyle and goals. Making gradual changes that build into sustainable habits is key.
If you are on a GLP-1 medication, it’s especially important to prioritise protein intake. This means eating the protein portion first at each meal or ensuring that each meal or snack includes protein. Generally, your daily protein intake should be between 1.1g – 1.3g per kg of body weight while using these medications. This helps your body use fat stores for energy and preserve muscle, ensuring that weight loss comes from fat, not muscle.
Whilst taking weight loss medications, research supports the following macro and micro-nutrient distribution to optimise treatment outcomes. Learn how to create balanced meals in our meal prep options guide.
If you struggle to eat regularly or have significantly reduced portion sizes due to decreased appetite, feelings of fullness, or side effects, a good way to ensure adequate protein intake is by including high-protein meal replacement shakes or protein water as daily snacks. Since they are in liquid form, they are more easily digested and also help maintain hydration. Remember to balance your protein intake with other macro and micronutrients for overall nutritional adequacy.
The wholefoods approach.
There are two main groups of foods: whole foods and processed foods. Whole foods are as close to their natural state as possible when consumed and are nutrient-dense, offering high concentrations of vitamins, minerals, and antioxidants relative to their energy density. Processed foods, on the other hand, are categorised as moderately processed and ultra-processed, with the latter offering very little nutritional value but being high in calories.
Whole foods aid weight loss by regulating appetite through the release of satiety hormones like leptin, reducing inflammation in the body, stabilising blood sugar and insulin levels, promoting healthy digestion and gut health, and helping you feel fuller for longer. In contrast, ultra-processed foods are high in sugar, salt, unhealthy fats, and artificial additives, which can interfere with hunger and satiety signals, leading to increased cravings and overeating. They can also trigger inflammation, which is associated with weight gain and metabolic disorders, and cause rapid spikes in blood sugar levels while generally lacking essential nutrients.
To adopt a whole-foods approach, focus on including a variety of colorful fresh fruits and vegetables, lean proteins, seeds, nuts, and whole grain products. Combine whole foods with moderately processed foods, which usually contain a small number of ingredients and are processed to improve stability or enhance qualities. Choose options low in trans or saturated fats, salt, and sugar. Examples of moderately processed foods include tofu, tinned fish, cheese, whole grain breads and cereals, tinned legumes, and low-fat dairy.
Limit the intake of ultra-processed foods such as packaged cakes, biscuits, pastries, chips, sausage rolls, pies, bacon, ham, salami, fried foods, sugary snacks, confectionery, and soft drinks or sugary beverages.
Additionally, alcohol is highly processed, and reducing its intake can benefit your well-being. Opting for non-alcoholic alternatives or cutting back on the number of alcoholic beverages per week can improve sleep quality, energy levels, digestion, weight loss, and overall health.
Plant-based choices.
Eating plant-based means most meals or snacks consist of whole grains, beans, legumes, vegetables, fruits, seeds and nuts. These foods are naturally high in fibre. You may also add in plant-based alternatives, like faux meat products which are usually high in protein too. If you include some animal products, choose options lower in saturated fat or have the heart health tick of approval.
Various studies have found that plant-based eating is associated with better gut health, improved immunity, greater insulin and glycaemic control and increased metabolism. These factors likely influence blood glucose levels, cholesterol, blood pressure and body weight.
Downsizing food serves.
Over the years, food serving sizes have significantly increased with portions served in restaurants and fast-food venues often much larger than they were a few decades ago, contributing to higher calorie intake. Similarly, packaged foods now frequently come in larger portions, with “single-serving” items often containing multiple servings.
This trend towards bigger portions has made it more challenging to understand how much food the body needs to fuel its function. Portion control means managing the amount of food you eat at each meal to avoid overeating while ensuring you get the nutrients your body needs. It’s important because it helps regulate your calorie intake, preventing excess calories that can lead to weight gain. Portion control also allows you to enjoy a variety of foods, making it easier to maintain a balanced diet and avoid feeling deprived.
Food serving sizes refers to the standard amount of a particular food that is typically consumed in one sitting. Using portion control alongside food serving sizes is the key to balanced healthy eating. The Australian Dietary Guidelines provide clear recommendations on food serving sizes and balanced healthy eating to support overall health and well-being.
Eat more often, not less.
Weight loss medications are designed to reduce appetite and encourage less food consumption. While reducing food portion sizes can be beneficial, it is super important to prioritise nutritious foods and eat small amounts frequently.
Regularly eating at the right times can significantly enhance weight loss efforts, by boosting metabolism, regulating hormones and improving digestion. Skipping meals or eating intermittently, particularly when using weight loss medications may force your body into ‘starvation mode’ where it conserves calories, stores fat and burns muscle (not fat) for energy.
Try to eat meals and snacks at consistent times each day, even when you are not hungry due to the medications reducing your appetite. This helps regulate your body’s internal clock and hunger signals. Avoid late-night eating as it can interfere with sleep and digestion, and often leads to consuming unhealthy, high-calorie foods.
Establishing a routine for meal and snack times is essential to provide your body with the nutrients it needs and ensure you are losing weight in a healthy and sustainable way.
Metabolism: Regular eating times help keep your metabolism active and efficient, promoting better energy use and fat burning.
Energy Levels: Consistent intake of food provides a steady supply of energy, helping you stay active and focused throughout the day.
Hunger Management: Regular eating prevents extreme hunger, which can lead to overeating or making unhelpful food choices.
Nutrient Absorption: Spacing out meals ensures that your body has time to digest and absorb nutrients effectively, supporting overall health and weight loss efforts.
Blood Sugar Control: Spacing meals and snacks evenly throughout the day helps maintain stable blood sugar levels, preventing energy crashes and cravings for sugary or high-fat foods.
Sustainable Habits: Your body thrives on regular patterns and eating regularly helps the body to function like clock work. This promotes overall wellness and better health outcomes.
Best times to eat.
Breakfast
Metabolism
Mid-morning
Hormones
Lunch
Energy
Arvo snack
Appetite
Dinner
Digestion
Behaviour Change
Reminder
Meal prep options.
Aim to prepare meals and snacks with a balance between macro and micronutrients.
This balanced meal example combines complex carbohydrates, lean protein, healthy fats, vitamins, and minerals. The protein from the grilled chicken (which can be replaced with plant-based protein) supports muscle maintenance and repair, while the quinoa supplies slow-releasing energy from carbohydrates. Healthy fats from avocado contribute to satiety and help absorb fat-soluble vitamins. The vegetables offer a range of vitamins and minerals to support various bodily functions.
Other suggestions for balanced meals and snacks include:
- Chia seed pudding with fresh fruit and low-fat yoghurt
- Rye or whole-grain toast with avocado, tomato, English spinach and low-fat cottage cheese
- Sliced skinless chicken breast and salad sandwich or wrap on wholegrain or rye
- Roasted vegetable salad with wild rice and chickpeas or tinned fish
- Clear soup with vegetables and either legumes or lean protein
- Home-made tacos or burritos with beans or lean protein, wild rice, lettuce, tomato, cucumber and avocado
- Stir-fried vegetables with lean protein or tofu served with rice noodles
Helpful eating habits.
Making dietary changes doesn’t always require a complete overhaul of your pantry and fridge. Small changes like swapping a few daily food choices and practising mindful eating can significantly impact your long-term health and weight goals. Here are some tips to get you started:
- Consider switching from white bread to a multi-grain option or opting for high-fibre white bread if you prefer the texture of white bread but still want the nutritional benefits of high fibre.
- Keep the skin on fruits and vegetables. The skin contains vital fibre and fruit pectin that aid digestion, regulate bowel movements, and alleviate symptoms like constipation and diarrhoea.
- Replace deep-fried foods with grilled or pan-fried options cooked in olive oil, or use an air fryer. This helps reduce extra fat intake from food preparation methods.
- Ensure every meal includes at least one high-quality source of lean protein, such as eggs, dairy, seafood, low-fat meats, or meat alternatives.
- Swap regular dairy products for low-fat options. This includes yoghurt, cheeses, milk, ice cream and creams. Instead of butter, try a plant sterol-fortified margarine.
- Opt for freshly cooked dishes that are not fried or heavily sauced when dining out or ordering takeaway. Consider stir-fries, salads, or roasted options instead.
Changing your eating habits to support your long-term health and well-being may seem challenging, especially if you’re not used to them. Trying new foods or recipes can be exciting and enjoyable and help you discover new flavours and textures you didn’t know you liked. Remember, it’s not about being perfect or depriving yourself of the foods you love but making informed choices that nourish your body and support your health goals.
What’s in your food.
Unless you source your food fresh from a farm and make all your meals from scratch, it’s often challenging to know exactly what you’re eating. Almost all processed and packaged foods must have a nutrition information panel and ingredients list, often called a food label. Learning how to read a food label can help you identify the better choice between brands.
Food labels have two sections you can use together to help determine the best choice.
- The first section is the nutrition information panel. This panel details the amount of various nutrients the product contains, and the ingredients list.
- The second section is the health star rating. This is found on the front of all packaged foods and is designed to help you choose healthier packaged options quickly.
Use the diagram below to learn how to read a food label and understand what to look out for to choose less processed, more healthier options.
Servings
Use the 'per 100g' column to compare nutrients in similar food products
Use the 'per serve' column to calculate how much of a nutrient or kilojules you will actually eat. Make sure your portion size is the same as the serving size noted on the label.
Total Fat
Try choose general foods with less than 10g per 100g
For dairy foods, aim for less than 2g per 100g for milk, yoghurt, icecream and for cheese aim for less than 15g per 100g.
Saturated Fat
Aim for the lowest option per 100g, preferrably less than 3g per 100g is best.
Fibre
Not all labels include fibre information.
Choose breads and cereals with 3g or more per serve
Sodium (Salt)
Choose lower options among similar foods.
Foods with less than 400mg per 100g are good choices. Aim for foods with less than 120mg per 100g where possible.
Sugars
Avoiding sugar completely is not necessary. Instead try to avoid large amounts of added sugars.
If sugar content is more than 15g per 100g, check if sugar or alternative names for sugar is high on the ingredients list. If it is, consider an alternative option.
Energy
Check how many kilojules (kJ) per serve. For 'descretionary' foods, aim for less than 600kJ per serve
Protein
WOMEN - Recommended daily intake is 0.75g/kg - 0.94g/kg, increase daily intake to 1g/kg - 1.2g/kg if on GLP-1 medication
MEN - Recommended daily intake is 0.84g/kg - 1.07g/kg, increase daily intake to 1.1g/kg - 1.4g/kg if on GLP-1 medication
Ingredients
Listed from greatest to smallest amount by weight. If first 3 items listed are high in saturated fat, salt or added sugar, consider an alternative option.
Servings
Use the ‘per 100g’ column to compare nutrients in similar food products
Use the ‘per serve’ column to calculate how much of a nutrient or kilojules you will actually eat. Make sure your portion size is the same as the serving size noted on the label.
Energy
Check how many kilojoules (kJ) per serve. For ‘discretionary’ foods, aim for less than 600kJ per serve
Protein
WOMEN – Recommended daily intake is 0.75g/kg – 0.94g/kg, increase daily intake to 1g/kg – 1.2g/kg if on GLP-1 medication
MEN – Recommended daily intake is 0.84g/kg – 1.07g/kg, increase daily intake to 1.1g/kg – 1.4g/kg if on GLP-1 medication
Total fat
Try choose general foods with less than 10g per 100g
For dairy foods, aim for less than 2g per 100g for milk, yoghurt, icecream and for cheese aim for less than 15g per 100g.
Saturated fat
Aim for the lowest option per 100g, preferably less than 3g per 100g is best.
Sugars
Avoiding sugar completely is not necessary. Instead try to avoid large amounts of added sugars.
If sugar content is more than 15g per 100g, check if sugar or alternative names for sugar is high on the ingredients list. If it is, consider an alternative option.
Fibre
Not all labels include fibre information.
Choose breads and cereals with 3g or more per serve
Sodium (salt)
Choose lower options among similar foods.
Foods with less than 400mg per 100g are good choices. Aim for foods with less than 120mg per 100g where possible.
Ingredients
Listed from greatest to smallest amount by weight. If first 3 items listed are high in saturated fat, salt or added sugar, consider an alternative option.
Always check the ingredients list for ‘hidden’ unhealthy fats, salt and added sugars.
Saturated Fat
Animal fat/oil, beef fat, butter, chocolate, milk solids, coconut, coconut oil/milk/cream, copha, cream, ghee, dripping, lard, suet, palm oil, sour cream, vegetable shortening.
Added Sugars
Dextrose, fructose, glucose, golden syrup, honey, maple syrup, sucrose, malt, maltose, lactose, brown sugar, caster sugar, maple syrup, raw sugar, sucrose.
Sodium (Salt)
Baking powder, celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.
The health star rating.
The health star rating can be used to make healthier food choices at a glance. It can sometimes be easier to use than deciphering food labels and ingredients lists on packaged food items.
The health star rating helps you to easily compare similarly packaged foods during your regular trips to the supermarket. The ratings are based on total energy, saturated fat, sodium (salt) and sugar content. It also allocates stars for food items high in fibre, protein, fruit, vegetables, nuts and legumes. A product with 3.5 stars is considered healthier; however, the higher the stars, the better the choice.
Watch this short video to learn more about this system and what products it covers.
Eating out.
If you enjoy dining out, grabbing a quick bite to eat, or you’re not fussed with cooking, that’s okay. There are plenty of options to choose from. The key is knowing what to look for on the menu to ensure you still prioritise balanced eating for your health and well-being.
- If ordering multiple courses, consider having two entree size serves.
- Share a main meal between two people with a side of salad or vegetables.
- Choose raw, grilled, braised or steamed options instead of crumbed, fried, battered or pastry items.
- Ask for sauces and gravy on the side so you can adjust the amount you eat – these are often high in sugar and salt.
- Limit options with cream, butter, coconut or cheese in sauces, soups and gravies.
- Select options that are vegetable-based, such as stir-fry or dry curries.
- If eating takeaway food, split the serve in half and add prepared vegetables or a side salad, then enjoy the leftovers the next day.
When ordering, consider alternatives that you may not have tried before, but are packed with nutrients and offer less calories. The list below provides some great options to support trying new things.
Chinese
- Steamed or boiled dumplings and bao buns
- Broth-based soups with noodles, vegetables or lean meats
- Steamed, braised, stir-fried – fish, seafood, lean meats, skinless chicken, tofu with vegetables
- Steamed rice
Japanese
- Sushi fillings with vegetables, avocado, egg, tofu, fish, chicken, prawn, seafood, salmon, tuna (not tempura)
- Steamed gyoza
- Soba noodles
Vietnamese
- Rice paper rolls with vietnamese salad and herbs
- Pho noodle soup with extra vegetables
- Mixed vegetable fried rice or rice noodle salads
- Stir-fry lean meat, skinless chicken, tofu, seafood and vegetables
Thai
- Stir-fry lean meat, skinless chicken, tofu, seafood and vegetables
- Tom yum soup
- Rice noodle with vegetables and herbs
- Basil, ginger, garlic sauce dishes
Indian
- Tikka or tandoori dishes
- Tomato-based curries (vindaloo)
- Lentils, chickpea-based curries
- Basmati rice
Italian
- Tomato-based pasta with vegetables
- Thin-crust pizza with vegetable toppings
- Italian salad with small serve of pasta
- Bruschetta with tomato and basil
Middle Eastern
- Grilled chicken, lamb or beef skewer
- Mezze platter with olives and dolmades
- Baba ganoush or hummus dips
- Roasted vegetables with quinoa salad
- Kofta with tabbouleh
Greek
- Baked stuffed vegetables filled with rice, minced meat, lentils or vegetables
- Dolma stuffed with rice, minced meat and spices
- Grilled lean meat, chicken, lamb, fish or seafood
- Greek salad with pan fried lean meat or fish
Hydration matters.
The importance of eating well, also extends to what and how much you regularly drink to ensure you are adequately hydrated. Dehyration influences your metabolism, digestion, fluid retention and even how your body uses stored fat for energy.
Water accounts for 50-80% of body weight, depending on lean body mass. The body uses water to maintain various critical functions, including regulating temperature, transporting nutrients and oxygen to cells, lubricating joints, and removing waste products. On a daily basis, the body loses water through several mechanisms: two thirds is lost via the kidneys (urination) and skin (sweat) with the remainder lost through breathing, metabolism and digestion.
To replenish water loss, the recommended daily fluid intake is 2.6L for men and 2.1L for women. This roughly equates to 10 cups for men and 8 cups for women. The metabolism of food also contributes to approximately 20% of total water intake (700-800mL) required.
Adequate hydration can also help maximise physical activity and energy levels by altering the body’s temperature to remain cool during exercise and reduce fatigue and improve mood. When taking weight loss medications, it can also support any common side effect symptoms, as water can relieve headaches, improve sleep quality and relieve constipation.
Ensuring you are drinking enough water each day can aid with weight loss. Water can temporarily boost your metabolism, helping you burn more calories throughout the day. Plus, sometimes, thirst is mistaken for hunger. Staying hydrated can help you feel fuller and reduce unnecessary snacking or overeating.
It can be helpful to check the colour of your urine to assess how hydrated you are. The colours on the below chart should be used as a guide only. Certain foods, medication and vitamin supplements may change your urine colour even if you are hydrated. If you have any concerns, seek further advice from your clinical team.
