Build a plan around your health.

A useful starting point is a conversation about your health, previous efforts, daily routine and goals.

Book a Doctor Consultation Book a Free Nutritionist Consultation

On this page:Support options Nutrition Fitness Exercise types Foods to choose

Three kinds of support

Lifestyle and behavioural support

A plan may include nutrition, physical activity and support for changing habits. Regular follow-up can help identify difficulties and adjust the approach. [3]

Prescription treatment

A doctor may consider prescription treatment when appropriate, taking account of the locally approved indication, medical history, other medicines and the expected benefits and risks. A website score cannot make this decision.

Specialist care

Some people may be referred for specialist interventions, including weight-management procedures or surgery. A specialist assessment is needed to discuss suitability and follow-up. [3]

A plan built around your health.

Weight management may include nutrition, physical activity, behavioural support and medical care. Prescription treatment or specialist procedures may be appropriate following assessment. Your doctor can explain the benefits and risks of available options.

Eating for wellness

Balanced food choices, portions and meal planning that fit your food preferences and household budget.

Explore nutrition

Staying active

Movement you can return to, building gradually at a pace that suits your health.

Explore fitness

Medical assessment

A doctor looks at weight alongside medical history and other health indicators to identify suitable support.

Book a doctor

Common misconceptions

"One plan should work for everyone."A plan should account for your medical needs and circumstances.

"A calculator can choose my treatment."A screening result does not establish eligibility for a medicine.

Build variety into your meals

A balanced eating pattern can include vegetables, whole fruit, whole grains and suitable protein sources. Limiting added sugars and choosing a pattern you can maintain are useful parts of weight-management support. [4]

Bring familiar foods to the conversation

Ask your nutritionist how roti, rice, daal, chana, sabzi, eggs, fish, chicken and yoghurt can fit your needs. Share how meals are prepared, how often you eat out and which changes feel manageable. These examples are conversation prompts, not a fixed diet plan.

How to find balance.

Balance is not one big change. It is a routine you can keep, shaped with your doctor or nutritionist around your health, food preferences and budget.

Notice your routineWrite down what a typical day of meals, drinks and movement looks like.
Choose one changeAgree on a realistic adjustment with your nutritionist.
Review the challengeDiscuss what made the change easier or harder, without judging yourself.
Ask for supportBring your medicines, questions and measurements to a consultation.

Do not stop or change a medicine because you think it affects your weight without speaking to your prescriber.

A plan should fit your health

Tell your nutritionist about diabetes, kidney disease, pregnancy, food allergies and other relevant conditions. Share current medicines and any advice already provided by your doctor.

What to bring: a recent food diary if available, your usual meal timings, food preferences, budget considerations and your main questions. If your routine feels inconsistent, that is useful information.

Do I have to stop eating all carbohydrates? A qualified professional can advise on suitable food types and portions for your circumstances. Avoid treating a general website example as an individual prescription.

What a week can look like.

Mon30 min

Tue30 minStrength

WedRest

Thu30 min

Fri30 minStrength

Sat30 min

SunRest

One example only: 30 minutes of moderate activity on five days gives 150 minutes, and strengthening on two of them meets the two-day guidance. Your doctor can help you choose what suits you.

Fitness guidance: find movement you can return to.

WHO recommends that adults aim for 150 to 300 minutes of moderate-intensity activity a week, or 75 to 150 minutes of vigorous activity, or an equivalent mix. Add muscle-strengthening activity on at least two days a week. Some activity is better than none. [5]

Make a practical start

Choose an activity you can do safely. Decide when and where it fits in your day. If appropriate for you, try a brief walk, then build gradually. Break up long periods of sitting with movement that is manageable.

Adapt the plan

If you have a health condition, symptoms or limited mobility, ask a healthcare professional what suits you. You do not need to match anyone else's pace.

Does exercise only matter if I lose weight? No. Regular activity supports physical and mental wellbeing beyond weight change. [5]

Check your week

Moderate-intensity minutes this week: 0

Move the slider to compare your week with the general adult range.

Muscle-strengthening days: 0

WHO recommends at least two days a week.

General adult guidance, not an individual exercise prescription. No calorie burn or weight result is implied.

Discuss My Activity Plan

About the weekly activity check

What it is for: It lets you compare the minutes of activity in your week with the general guidance for adults from WHO: 150 to 300 minutes of moderate activity, plus muscle-strengthening on at least two days. [5]
Who it is for: Adults looking for a general reference point. It is not an exercise prescription.
What it asks, and why: The minutes of moderate activity you did this week and the number of days you did muscle-strengthening. Those two figures are what the guidance describes.
What your result means: A short message about where your week sits against the general range. Being below it is a reason to build up gradually, not a failure.
What it cannot tell you: It does not say what is safe for you, and it does not estimate calories burned or any change in weight.
Practical next step: Pick one realistic change, such as a short walk after a meal, and bring your questions to a consultation.
When to speak with a professional: Before starting if you have a health condition, symptoms or limited mobility. Stop and get medical help for chest pain, severe breathlessness or fainting.

Types of exercise to talk through with your doctor.

Different kinds of movement do different jobs, and most plans mix a few. The right mix depends on your health, joints, schedule and what you enjoy enough to keep doing. Moderate intensity means you can talk but not sing. [5]

Before you start. Ask your doctor first if you have heart, joint or eye conditions, or if you take diabetes medicines that can lower blood sugar. They can help you plan exercise and meals together. Stop and get medical help for chest pain, severe breathlessness or fainting.

Brisk walking

Aerobic, low impact

Good for: Building a daily habit with no equipment. Suits most fitness levels.
How to start: Start with 10 minutes, for example after a meal, and add a few minutes each week towards 30 minutes on most days.
Take care: Wear supportive shoes. On smoggy or very hot days, walk indoors or at a cooler time of day.

Interval walking

Aerobic, low to moderate impact

Good for: Building stamina without running. Easy to fit into a 15 to 20 minute window.
How to start: Alternate 1 to 2 minutes of brisk walking with 2 minutes at an easy pace. Repeat 4 to 5 times.
Take care: Keep the brisk part at a pace where you can talk but not sing. Slow down if you feel dizzy or short of breath.

Cycling or stationary bike

Aerobic, low impact on joints

Good for: People who find walking hard on the knees, hips or feet. Good for indoor routines.
How to start: Begin with 15 to 20 minutes at an easy pace and raise the time before the effort.
Take care: Check the seat height so your knee is not locked straight. Outdoors, wear a helmet and avoid busy roads.

Swimming or water walking

Aerobic, full body, joint friendly

Good for: Joint pain or higher body weight, because the water supports your body.
How to start: Start with 10 to 15 minutes of easy lengths, or walk in the shallow end.
Take care: Choose a clean, supervised pool. If you have diabetes, check your feet afterwards.

Strength training

Muscle strengthening

Good for: Keeping muscle while you manage weight, and making daily tasks like stairs easier.
How to start: Two days a week. Try sit-to-stand from a chair, wall push-ups, band rows and glute bridges: 1 to 2 sets of 8 to 12.
Take care: Learn each move from a trainer or physiotherapist first. Breathe out on the effort and never hold your breath. Rest a day between sessions.

Yoga, stretching and balance

Flexibility and balance

Good for: Stiffness, stress and balance. It works alongside walking or cycling, not instead of it.
How to start: Begin with 10 gentle minutes. Move slowly and stop at the point of stretch.
Take care: Never force a position. If you have high blood pressure or an eye condition, ask your doctor before poses where your head is below your heart.

Chair-based exercise

Low impact, seated

Good for

Limited mobility, recovery after illness, or days when standing for

Everyday foods that can fit weight and diabetes care.

These are common Pakistani foods to discuss with your doctor or nutritionist. They are examples, not a diet plan. How a food is cooked and how much you eat matter as much as which food it is. [4]

Half the plateVegetables and salad

A quarterProtein: daal, chana, egg, fish, chicken

A quarterWhole grains: roti, daliya

Showing 16 of 16 foods

Chana (chickpeas)

Protein

Why it can help: Protein and fibre together keep you full for longer and slow how fast sugar enters the blood.
How to eat it: Boiled in salads, or roasted. A small katori is a reasonable starting portion.
Watch for: Fried chana and chaat made with sugary chutney add oil and sugar.

Daal (masoor, moong, mash)

Protein

Why it can help: Plant protein and fibre in an everyday food that most households already cook.
How to eat it: Thin to medium daal with a measured teaspoon of oil in the tarka, served with sabzi and one roti.
Watch for: Heavy ghee tarka and cream raise the calories quickly.

Eggs

Protein

Why it can help: A filling source of protein that works at breakfast or as a snack.
How to eat it: Boiled, poached, or scrambled with vegetables in a little oil.
Watch for: Frying in plenty of oil or ghee, or eating with paratha. If you have been given cholesterol advice, ask how many eggs a week suit you.

Fish (rohu, trout, other fish)

Protein

Why it can help: Lean protein. Oily fish also supplies omega-3 fats, which are good for the heart.
How to eat it: Grilled, baked or in a light curry, with salad or sabzi.
Watch for: Deep-fried and battered fish.

Chicken, skinless

Protein

Why it can help: Lean protein that helps keep muscle while you manage weight.
How to eat it: Grilled, boiled or tikka with little oil, or a light karahi. Remove the skin.
Watch for: Fried chicken, rich creamy gravies and processed nuggets.

Dahi (plain yoghurt)

Protein and dairy

Why it can help: Protein and calcium. A bowl of dahi or cucumber raita can replace a sugary drink or sweet.
How to eat it: Plain, unsweetened, in a small bowl alongside a meal.
Watch for: Sweet lassi and flavoured yoghurt. Full-cream portions add up.

Whole-grain roti (chakki atta, jau, besan mix)

Whole grains

Why it can help: Whole grains keep their fibre, so blood sugar usually rises more slowly than with white flour.
How to eat it: One or two medium rotis per meal, plain. Mixing in barley (jau) or chickpea flour (besan) adds fibre.
Watch for: Naan, maida (refined flour) rotis and paratha.

Daliya and oats

Whole grains

Why it can help: Cracked wheat and oats are high in fibre. Oats contain beta-glucan, a fibre linked with steadier blood sugar.
How to eat it: Unsweetened, cooked in water or low-fat milk. Add nuts or fruit, or cook daliya as a savoury dish with vegetables.
Watch for: Flavoured oat sachets, sugar, honey and condensed milk.

Karela (bitter gourd)

Vegetable

Why it can help: Very low in calories and carbohydrates. It is traditionally eaten in diabetes, but the evidence is limited and it does not replace medicine.
How to eat it: Cooked with onion and a little oil, or stuffed lightly.
Watch for: Tell your doctor before taking karela juice or supplements, especially if you use medicines that lower blood sugar.

Lauki, tori, tinda and other gourds

Vegetable

Why it can help: High in water and fibre with few calories, so they fill the plate without adding much.
How to eat it: A simple salan with tomato and onion, or cooked into daal.
Watch for: Extra oil, cream or a very thick gravy.

Palak, methi and leafy greens

Vegetable

Why it can help: Low in calories and carbohydrates, with fibre and vitamins.
How to eat it: Saag or sabzi made with about a teaspoon of oil.
Watch for: Saag finished with a large spoon of butter or cream.

Salad (cucumber, tomato, carrot, onion, lemon)

Vegetable

Why it can help: Adds volume and fibre. A plate of salad before the meal can help you eat more slowly.
How to eat it: Dress with lemon and a little salt rather than a creamy dressing.
Watch for: Mayonnaise-based dressings. Go easy on added salt if you have high blood pressure.

Guava (amrood)

Fruit

Why it can help: One of the higher-fibre everyday fruits. Whole fruit with the skin slows sugar absorption compared with juice.
How to eat it: One small to medium guava as a snack, eaten whole.
Watch for: Fruit juice and fruit chaat with sugar or syrup.

Apple, pear, orange and jamun

Fruit

Why it can help: Whole fruit gives fibre and vitamins. Seasonal jamun is also a reasonable whole-fruit choice in small portions.
How to eat it: One portion at a time, whole rather than juiced, spread through the day. Pair with a few nuts or dahi.
Watch for: Very ripe mango, banana, grapes and dates raise sugar faster and are easy to overeat. Ask your nutritionist about portions.

Almonds and walnuts

Nuts

Why it can help: Unsaturated fats and some fibre. A small amount can make a snack more filling.
How to eat it: A small handful a day, unsalted and not fried.
Watch for: They are calorie-dense and easy to overeat. Avoid salted or sugar-coated nuts.

Water, unsweetened chai and lemon water

Drinks

Why it can help: No added sugar, so they replace the drinks that add the most hidden sugar and calories.
How to eat it: Water through the day. Chai with little or no sugar. Lemon water without sugar.
Watch for: Sharbat, cold drinks, packaged juice and chai with several spoons of sugar.

Foods to eat less often, and what to try instead

Eat less often	Try instead
Large portions of white rice, biryani and pulao	A smaller portion, about a quarter of the plate, with daal or sabzi and salad on the side.
Naan, white bread and maida rotis	Whole-wheat roti, or roti with some barley or besan.
Paratha, puri, samosa and pakora	Plain roti, roasted chana or a grilled or baked snack.
Mithai, halwa, gulab jamun and kheer	Whole fruit most days. Keep sweets for occasions and take a small portion.
Sugary chai, cold drinks, sharbat and packaged juice	Water, unsweetened chai or plain lemon water.
Rich gravies such as nihari, paye and creamy karahi	A smaller serving with salad and raita, and a vegetable dish alongside.

Portion sizes vary with age, weight, medicines, kidney disease and other conditions. If you have diabetes and use

Questions to ask

What are my treatment options?
What benefits and risks should I understand?
How will we assess progress, and what follow-up will I need?
What should I do if problems occur?
What costs should I expect?

Agree on goals with your care team. Bring questions to follow-up appointments and discuss difficulties rather than changing treatment on your own.

Treatment information: awaiting CCL approval

Zepmark product pages show only the details printed on the pack. Approved medical information will be added there only from CCL-approved material.

What CCL Medical and Regulatory must supply: the approved patient leaflet, the prescribing information and the device instructions for use.
Until then, ask your doctor about the benefits and risks of the options available to you.

When to speak with a professional.

Speak with a qualified healthcare professional if

You are worried about your weight or your health, or you want help understanding a result.
You have thirst, frequent urination, blurred vision, unexplained weight loss or persistent tiredness. These need an assessment whatever a website score says. [14]
Diabetes runs in your family, or you have a health condition or take regular medicines. Do not stop or change a medicine without speaking to your prescriber.
Before starting, changing or stopping any treatment. Treatment changes must follow your prescriber’s advice.

Seek urgent medical care for

Chest pain, severe breathlessness or fainting.
Any severe or sudden symptom that worries you.
This website and its forms are not emergency services. Go to the nearest hospital or contact local emergency services.

References