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Optimise meal composition and timing: Include a source of protein with each meal to enhance satiety and preserve lean muscle mass during weight loss Choose high-fibre foods such as vegetables, pulses, and whole grains to promote fullness and slow digestion Incorporate healthy fats from sources like nuts, seeds, avocados, and olive oil, which can help you feel fuller for longer Consider eating smaller, more frequent meals if large meals cause discomfort Avoid ultra-processed foods and refined carbohydrates that can trigger rapid hunger return Maintain adequate hydration: Aim for 6-8 glasses of fluid daily (approximately 1.5-2 litres), distributed throughout the day, unless advised otherwise by your healthcare provider

doi: 10.1001/jamanetworkopen.2023.5174 152

"Most do so through either fewer meals/snacks or smaller portions, rather than both, with the impact showing up more in spend per occasion than in frequency, particularly in restaurants," Morgan Stanley research reveals

Studies show an average weight loss of 12% over 68 weeks of treatment