Notwithstanding individual differences, many of us would jump at the opportunity to shed 5-10kg as a result of our health and wellness efforts. For busy people, aiming to lose this amount safely is a realistic, challenging, but attainable goal – the key is to combine efficient diet strategies with safe exercise and lifestyle adjustments that align with your busy schedule.

Below, I’ve laid out a practical approach to get you started.

Calorie control

Achieving a consistent caloric deficit is fundamental for weight loss. Given the nature and importance the intake of calories has, and its relation to psychological states, it is imperative that you seek professional advice before embarking on any new dietary regime.

I would recommend you consult your inner scientist and use an app or accredited meal prep system to track food portions. Someone aiming for a reduction of 500kcal per day may, all things being equal, achieve a safe, sustainable weight loss of 0.5kg per week.

Prioritise nutrient-dense foods

Whenever possible, opt for foods that provide maximum nutrients per calorie. This helps create a caloric deficit while ensuring you get essential macro-nutrients needed for overall health and energy. Plus, it will leave you feeling more satiated. Aim to prioritise:

• Lean proteins (chicken breast, fish, tofu, legumes) to support muscle retention.
• Whole grains (quinoa, brown rice, oats) for sustained energy.
• Fruits and vegetables (spinach, broccoli, berries) for fibre and micronutrients such as vitamins A, C & potassium.

Incorporate protein with every meal

Protein supports satiety, muscle repair and a large number of metabolic functions. Aim for 20-30g of protein per meal – eggs, fish, chicken, or plant-based sources. High protein intake also preserves muscle mass while in a calorie deficit.

Simplify meal prep

Time constraints make meal prepping a vital lifestyle tweak. Choose a few easy, balanced meals that can be batch-prepared and consumed throughout the week, or fill your freezer for future weeks if you have the space. Some example meals:

• A large salad with lean protein and healthy fats
• A stir-fry with plenty of mixed vegetables plus tofu or chicken, with brown rice.
• Smoothies with a blend of spinach, protein powder, berries, and almond milk for a nutrient-packed snack.

Hydration is key

Water plays a key role in metabolism and fat loss. Carry a water bottle around and target 2-3 litres per day. This will also help curb unnecessary snacking, as dehydration is often mistaken for hunger.

Lifestyle hacks

• Sleep – aim for 7-8 hours per night. Sleep deprivation can lead to increased hunger and other issues.
• Physical activity – fit in short, intense workouts, which can be as brief as 20 minutes and are highly effective for burning calories.
• Stress management – deep breathing, mindfulness and stretching can all help to keep stress under control and to regulate hunger hormones.

By focusing on whole, nutrient-dense foods, maintaining a small caloric deficit, and adding in strategic lifestyle changes, you can safely lose weight while staying energised and healthy.