Obesity affects more than 30% of Australian adults and continues to rise each year. Beyond appearance, obesity impacts energy levels, mobility and long-term health. Fortunately, you can manage obesity effectively with a structured, evidence-based approach.
At Berkeley Medical Centre, our goal is to help individuals achieve sustainable weight management through medical guidance, lifestyle changes and continuous support. Let’s explore how to manage obesity safely and effectively, starting with small steps that lead to lasting results.
Understanding the Challenge
Managing obesity is not just about dieting; it is about developing lifelong habits that promote a healthy weight and overall wellbeing. The key lies in balancing nutrition, physical activity, mindset and medical support.
When you manage obesity strategically, you can reduce your risk of serious conditions such as diabetes, high blood pressure, heart disease and joint pain while improving your confidence, energy and mental health.
How to Manage Obesity Effectively
Below are the most effective, research-backed strategies used by GPs and allied health professionals to help patients achieve and maintain a healthy weight.
Transform Your Diet Through Sustainable Eating Habits
Your diet has the biggest impact on weight management. Instead of strict restrictions or fad diets, focus on balanced, nutrient-dense meals that support your metabolism and energy levels.
Here’s how you can start:
- Choose whole foods: Eat plenty of vegetables, fruits, lean proteins, legumes and whole grains.
- Reduce processed foods: Limit sugary drinks, fast food, pastries and alcohol, these add calories with little nutrition.
- Control portions: Serve smaller meals on smaller plates to avoid overeating.
- Plan your meals: Preparing healthy meals in advance helps prevent last-minute, high-calorie choices.
- Eat mindfully: Slow down, chew thoroughly and listen to your body’s hunger cues.
Transitioning to a healthier diet does not mean giving up enjoyment, it means learning balance. A dietician or nutritionist can help create a realistic eating plan suited to your lifestyle and medical needs.
Get Active and Stay Consistent
Physical activity is vital for managing obesity because it burns calories, strengthens muscles and improves heart health. However, consistency is more important than intensity.
To begin:
- Aim for at least 150 minutes of moderate activity each week brisk walking, cycling or swimming.
- Add strength training twice a week to maintain muscle and boost metabolism.
- Choose enjoyable activities dance, garden or walk with friends to stay motivated.
- Reduce screen time and find ways to move throughout the day, like taking the stairs or walking to meetings.
If you have not exercised for a while, start slowly. Your GP or exercise physiologist can design a safe program tailored to your fitness level.
Address the Emotional Side of Weight Management
Emotions often influence eating habits. Many people eat due to stress, boredom or sadness rather than hunger. Managing emotional triggers is crucial for long-term success.
You can manage emotional eating by:
- Identifying triggers that make you overeat.
- Replacing food-related coping strategies with healthier options, such as walking, journaling or listening to music.
- Practising relaxation techniques such as mindfulness or meditation.
- Seeking professional support from a psychologist or counsellor who specialises in behavioural health and weight management.
Building a positive relationship with food takes time, but it greatly improves your ability to manage obesity long-term.
Prioritise Sleep and Stress Management
Lack of sleep and chronic stress can disrupt hormones that regulate appetite and metabolism. Poor sleep often increases cravings for sugary and fatty foods.
To stay on track:
- Maintain a consistent sleep routine, aiming for 7–9 hours each night.
- Avoid caffeine and screens before bed.
- Practise stress-reduction techniques like deep breathing, yoga or time outdoors.
By managing stress effectively, you improve both your mental and physical wellbeing, making it easier to maintain healthy lifestyle habits.
Work with Your GP for Medical and Ongoing Support
Your GP plays a key role in helping you manage obesity safely. At Berkeley Medical Centre, our GPs can:
- Evaluate your overall health and identify underlying causes of weight gain.
- Monitor your progress and help you stay accountable.
- Review any medications that may contribute to weight gain.
- Prescribe weight-management medications when appropriate.
- Refer you to allied health professionals such as dieticians, psychologists and exercise physiologists for a team-based approach.
For some patients, weight-loss surgery may also be considered as part of a medically supervised plan. However, most people benefit greatly from lifestyle and behavioural changes combined with professional guidance.
Track Your Progress and Stay Motivated
Tracking your journey helps you stay focused. Record your meals, exercise sessions and energy levels weekly. Regular GP check-ups allow you to assess your BMI, blood pressure, cholesterol and blood glucose.
Celebrate every small success, even modest weight loss (5–10% of body weight) can significantly improve your health. Remember, obesity management is a marathon, not a sprint.
The Role of Berkeley Medical Centre in Managing Obesity
At Berkeley Medical Centre, our Brisbane-based GPs and allied health team provide holistic, patient-centred obesity management.
We offer:
- Personalised GP consultations and health assessments
- Dietician-led nutrition and weight management programs
- Exercise physiology for safe physical activity plans
- Psychology consultations for emotional wellbeing
- Ongoing chronic disease management and monitoring
Our goal is to help you build sustainable habits that lead to a healthier, happier life.
Conclusion
Managing obesity requires patience, persistence and support, but it is absolutely achievable. By improving your diet, increasing activity, managing emotions and working closely with your GP, you can take charge of your health and prevent obesity-related conditions.
At Berkeley Medical Centre, we are committed to guiding Brisbane residents towards healthier lifestyles through compassionate, evidence-based care.
Every healthy choice counts start making them today.
Frequently Asked Questions
The best approach combines healthy eating, regular exercise, behavioural support and ongoing medical supervision from your GP.
Safe weight loss usually occurs at a rate of 0.5 to 1 kg per week. Slow, steady progress helps you maintain results long-term.
Yes. Your GP can develop a personalised plan, prescribe medication if suitable and connect you with allied health specialists for comprehensive support.
You can also read:
Eating Disorders: Recognise the Signs, and Understand the Risks
Weight Loss Myths: What Really Works and What Does not
Simple Walk, Long Way – Why Walking Is the Best Medicine
