6. Smaller meals need to work harder nutritionally
When appetite is low, there may be fewer opportunities to get the nutrients you need. The aim is not a perfect plate, but smaller meals that still include protein, fibre, healthy fats, vitamins and minerals.
“Which foods or supplements should I focus on while calorie counting?”
Hope says: “Build your meals around good sources of protein, such as meat, fish, eggs, dairy, beans and pulses, alongside fruit, vegetables and wholegrains. This will help you get a broader range of nutrients while supporting your energy levels. If your appetite is very low, a carefully chosen supplement can provide additional support."
“I’m trying to prioritise eating the protein on my plate first when I’m not that hungry. Is that the right thing to do?”
“Yes, protein is vital for hormone production, muscle and bone health, cognitive function, energy and more,” shares Hope. “Prioritising protein is important but don’t forget to eat your fibre too. Beans and pulses are a great source of both!”
Try to include a source of protein with each meal, alongside vegetables, fruit, wholegrains and other fibre-rich foods whenever you can.
7. Brain fog can make everyday tasks harder
Poor concentration and forgetfulness can affect work, caring responsibilities and everyday tasks. Hydration and regular nourishment are sensible first checks, but persistent symptoms should not be dismissed.
“Wow! The brain fog is real. I’m finding it really hard to focus on tasks throughout the day. HELP please!”
Hope says: "Impaired cognitive function can occur when you're on a restricted diet as you're getting less energy and fewer nutrients. Staying hydrated is important, and try to limit high-sugar foods as these can contribute to energy spikes and subsequent crashes."
Regular meals, fluids and a balanced diet are likely to be more effective than relying on caffeine or sugary snacks.
Speak to your GP or another healthcare professional if your brain fog doesn't improve, gets worse or starts affecting your day-to-day life.
8. Weight loss can affect how you feel as well as how you look
Physical progress does not guarantee an emotional transformation. Changes to your body, routine and eating habits may sit alongside stress, anxiety or low mood, even when you are pleased with your weight loss.
Can losing weight affect my mood or anxiety levels?
“For some people, eating fewer calories and getting fewer nutrients can contribute to lower moods and increased anxiety,” warns Hope. “Ensure you’re getting enough Vitamin D3 as low levels of Vitamin D have been associated with low mood. For those who are prone to anxiety, eating regularly, limiting caffeine and sugar consumption and prioritising sleep health can all be helpful.”
If you're thinking about taking a vitamin D supplement, check the label first and ask a pharmacist or healthcare professional if you're unsure what's right for you.
“I’m loving my new reflection in the mirror but I’ve not been feeling myself for a few months (since my weight loss journey started). When should I seek medical advice?”
Hope says: “If you feel your moods or ability to function on a daily basis is affecting your quality of life, it’s vitally important that you seek personalised medical advice.”
Don’t wait for your mental health to reach a crisis point before asking for support. Speak to your GP if low mood, anxiety or changes in your behaviour are continuing or affecting your relationships, work or daily life. Seek urgent help if you feel unable to keep yourself safe.