Weight Loss: Finding a Healthier, Sustainable You

Let’s be honest: between busy schedules, family responsibilities, and the endless stream of diets on social media, weight loss can feel overwhelming. If you’ve tried before and found yourself back at square one, you’re not alone - and you’re definitely not a failure.

Lasting weight loss isn’t about quick fixes or punishment. It’s about finding a healthy balance that works for you — your body, your lifestyle, and your goals.

Why Weight Loss Can Feel So Hard

Our bodies are complex, and there’s no “one-size-fits-all” approach. Things like metabolism, hormones, sleep, stress, and even certain medications can all influence how easily (or not) we lose weight.

Modern life doesn’t help much either. Many of us spend long hours sitting, grab convenient meals between commitments, and struggle to find time to rest. Over time, this can quietly lead to weight gain — and frustration when the scale won’t budge, even with effort.

Understanding why your body behaves the way it does is the first step toward making lasting change.

Healthy Weight Loss: Focus on the Big Picture

Forget crash diets and “detox teas.” The most effective weight loss plans focus on small, sustainable changes that add up over time.

Here are a few key principles to keep in mind:

1. Start with nutrition, not restriction.

You don’t need to cut out all your favourite foods. Focus on balance - more whole foods, vegetables, lean proteins, and fewer processed snacks.

2. Move your body in ways you enjoy.

Exercise shouldn’t feel like punishment. Walking, dancing, swimming, cycling — anything that gets you moving consistently makes a difference. Doing an activity that you enjoy will not only assists with weight loss, but also with mental health. Turning it into a regularly scheduled fun family activity e.g. hiking, cycling or swimming will also have the added benefit of creating lasting family memories while bonding with your loved ones.

3. Prioritise sleep and stress management.

Poor sleep and chronic stress can both slow down metabolism and increase cravings. Rest is part of the process, not a reward.

4. Stay hydrated.

Sometimes, our bodies confuse thirst with hunger. Drinking enough water supports digestion, energy, and appetite control.

5. Be patient with yourself.

Healthy weight loss takes time. Even a small, steady change - half a kilogram a week - can lead to big results over a few months.

When to Seek Medical Support

Sometimes, despite your best efforts, weight loss doesn’t happen as expected. This can be due to hormonal imbalances, thyroid issues, medication side effects, or underlying health conditions.

That’s where professional guidance can help. A GP can assess your overall health, identify possible medical causes, and help you develop a safe, realistic plan. In some cases, prescription medication or referral to a dietitian may also be appropriate.

You Don’t Have to Do It Alone

If you’re feeling stuck, discouraged, or unsure where to start, professional support can make all the difference. As a virtual GP based in Johannesburg, I offer confidential online consultations where we can discuss your health, lifestyle, and goals — and create a personalised, evidence-based weight management plan that fits you.

Book an online consultation today and take the first step toward a healthier, more confident you — one small change at a time.

Dr Sonja Brandt

General Practitioner, Johannesburg