When it comes to weight management, calorie counting, intense workouts, and restrictive diets can dominate headlines and social media feeds, leaving some of the most effective approaches to maintaining a healthy body weight—as well as overall well being—to be overlooked.

We think it’s time these strategies get the airtime they deserve.

Strategies for Weight Management:

Fibre

Fibre rarely makes headlines in weight loss articles, but it might be just one of your strongest allies. Most adults do not reach the UK’s recommended 30g intake of this undigestible plant material. However it performs several crucial functions in weight management:

• Fibre slows digestion, keeping you feeling full longer after meals. Because of it being slow to digest, fibre also helps stabilise blood sugar.
• Fibre feeds our good gut bacteria which supports the production of short-chain fatty acids (SCFAs). These SCFAs, in turn, can stimulate the production of certain appetite supressing hormones (1,2,3,4).
• Because most-fibre containing foods are low in energy but high in nutrients, bulking out meals with fibre can result in an extremely satiating and nourishing meal, that is simultaneously low in energy (5). This may help remove the need for, or reliance on, calorie counting.
• Fiber-rich foods tend to require more chewing, naturally slowing down your eating pace and giving your body time to register fullness signals (6). This can prevent mindless eating, support portion control and enhance meal satisfaction.

One important thing to note, is that not all fibre is created equal. In a 2019 study by Kevin Hall, the fibre naturally found in foods was found to act differently in the body than fibre added into ultra-processed foods (6).

The study:

Looked at the effects of ultra-processed foods compared to whole foods on energy consumption and weight gain. Both diets were matched for macronutrients, sugar, salt and fibre, and subjects were told to eat as much as they wanted.

Results: Those consuming the ultra-processed diet, consumed around 500 extra calories per day, resulting in a weight gain of approximately 1kg over 2 weeks. The subjects on the unprocessed diet lost an average of 1kg over the two weeks.

Researchers also found that even though fibre was matched, subjects consuming the unprocessed diet had an increase in the production of the appetite suppressing hormone PYY (the ultra-processed group had an increase in this hormone). The ultra-processed group were also found to eat their meals faster, which may have resulted in a delayed experience of fullness, and therefore more calories consumed per sitting.

Sleep

When we think about weight management, we rarely consider what happens while we’re sleeping. Yet sleep quality and quantity can be a key determiner of hunger and cravings.

Poor sleep can:

• Increase ghrelin (the hunger hormone) and decrease leptin (the satiety hormone) (7)
• Heighten cravings for high calorie, sugar, and fat-rich foods
• Decrease glucose and insulin sensitivity
• Increase the time one is awake for, therefore more hours to need and eat more food

To combat this, try adopting some healthy sleep hygiene habits:

• Create a consistent sleep schedule
• Limit screen time before bed
• Keep your bedroom cool and dark
• Manage evening stress by journalling or doing a relaxing activity. Even a short evening walk or stretching session could help clear your mind, whilst also preventing distractions from digital devices! It’s a win-win!

We’ve written an entire blog on hacks for better sleep, one to check out after!

Stress

The relationship between stress and weight is powerful. Not only does stress impact bodily processes that increase food intake (e.g. increase cortisol and disrupt sleep), but food is also often used as a tool to manage stress. Without developing alternative stress-reduction techniques, individuals can remain trapped in cycles of emotional eating for extremely long periods of time.

If you are prone to high levels of stress, or stress is a root-cause of your eating habits, then consider adopting some non-food-related stress management strategies, including:

• Regular mindfulness practice or meditation
• Time in nature
• Regular exercise
• Journaling
• Setting boundaries that advocate for your needs and values
• Pursuing meaningful hobbies and connections

These practices might seem disconnected from weight management, yet they directly address one of the most common drivers of overeating and weight gain. Plus, the benefits to managing stress levels goes beyond just weight management, being crucial for supporting overall wellbeing and chronic disease risk too.

Non-Exercise Activity Thermogenesis (NEAT)

As a Weight Management Dietitian and a previous Personal Trainer, I cannot count the number of times I have heard people say that workouts only “count” if they sweat profusely (aka, if the workouts are intense).

However, for most people, NEAT (the energy we burn separate from formal exercise, doing everything from fidgeting and standing, to household chores and walking to your car) represents a far larger portion of daily calorie expenditure than dedicated workouts. Someone who exercises intensely for an hour but sits the remaining 15 waking hours likely burns fewer calories overall than someone who moves consistently throughout the day, even without formal exercise.

Plus, as with most of the points discussed in this blog, increasing NEAT can be important beyond weight management. Reduced sedentary time can support circulation, metabolism, reduce the risk of metabolic disorders, cardiovascular disease and more – pretty ‘NEAT’ right?

Here are some simple ways to increase your NEAT:

• Taking short walking breaks throughout the workday (a standing desk or walking pad can also help with this)
• Standing while on phone calls
• Choosing stairs over elevators, if able
• Parking further away from your destination
• Engaging in active hobbies or chores, like gardening
• Walking to the shop, rather than driving
• Shopping in-store, rather than online (including grocery shopping)

Our Relationship with Food

One of the most arguably overlooked weight management strategies is removing the labels we attach to food. Viewing foods as ‘good’ or ‘bad’

As a Dietitian, I try to teach food neutrality—viewing all foods as morally equivalent while acknowledging their differing nutritional properties. This is because, when we place a food on a pedestal (for example, telling ourselves we can’t have cookies because they’re “bad”) it suddenly makes that food this alluring reward we want, but ‘can’t’ have. As humans, this simply just makes us want the food even more.

Instead, we need to consider foods on a spectrum of nutritional density and how they make your body feel. We need to learn to trust ourselves around food again and not allow them to have a hold over us. Ironically, when foods lose their “forbidden” status, they often lose their overwhelming appeal, making moderation far more achievable.

But I get it. This can be much easier said than done, especially in today’s world with media, advertisements, and food marketing often reinforcing the categorisation of foods into good or bad groups. Consider seeking support from a trained Psychologist and Registered Dietitian if you’re struggling to improve your relationship with food – you are not alone with this struggle and there are people who can help.

To Conclude:

By shifting the focus from restriction and punishment toward nourishment and self-care, these overlooked strategies offer a path to weight management that enhances life rather than constraining it. The most effective approach isn’t finding the ‘perfect’ diet program. It’s about creating daily habits that honour your body’s needs across all dimensions of wellbeing.

Dietitian’s Disclaimer:

The information in this article has been provided by Amber Woodhouse, Registered Dietitian, based on current scientific evidence and is intended solely for educational and informational purposes for the general adult public. The content reflects knowledge within nutritional science and should not be a substitute for individually tailored medical advice. Any product links and promotions do not constitute specific endorsements from me as a healthcare professional. Readers should consult with their healthcare provider before making significant changes to their diet or beginning any supplementation regimen.