Bodymetabolics Dietitian

Bodymetabolics Dietitian Social media gives me the platform to share with people what an exciting field nutrition, diet and health can be.

Registered Dietitian whose mission it is to cut through the noise of fad diets, empowering you to make informed choices to cultivate a healthy relationship with food while losing weight and keeping it off! This page will serve as a source of interesting, scientifically correct and up to date information that can help you promote your health and well-being through food and nutrition. Myths will be dispelled and current topics of interest will be shared to inform you of the wonderful world of nutrition, health, medicine and lifestyle management.

Let’s be honest: when life gets busy, nutrition is usually the first thing to fall apart. And no, that doesn’t mean you ...
14/01/2026

Let’s be honest: when life gets busy, nutrition is usually the first thing to fall apart. And no, that doesn’t mean you lack motivation - it means your meals don’t have a system backing them up yet.

Here’s how to make healthy eating feel doable, even on chaos-filled workdays:

🥣 Make breakfast ridiculously simple
If it takes more than 5 minutes, it’s probably not happening. Think smoothie freezer packs, overnight oats, or egg muffins you can grab and go. Consistency > perfection.

🍎 Plan snacks before hunger plans for you
That mid-morning crash is real. Having protein and high fibre snacks on hand keeps you satisfied and way less tempted by convenience snacks. Plan and pack fruit with yogurt, nuts, trail mix, boiled eggs or lean biltong on a weekly or daily basis to support that system that can support you.

🍳 Batch cooking = future you’s secret weapon
Cook once, eat multiple times. Prep a few different veggies, 2 - 3 proteins, and 3 high fibre starches so you can mix and match meals all week without thinking. Less decision fatigue, means more follow-through.

Healthy weight loss isn’t about having more time - it’s about setting yourself up so busy days don’t sabotage your progress.

Save this for your next hectic week 👀


13/01/2026

3 supplements I consistently use - not for ‘fat burning’, but for metabolic health, inflammation & body composition 👇

As a weight loss dietitian, I don’t chase trends. I look at what actually supports the body behind weight loss.

Here’s what makes the cut for me:
🐟 Omega-3 (EPA & DHA)
Chronic low-grade inflammation is common in obesity, and it interferes with insulin sensitivity and fat metabolism.
✔️ Omega-3s help reduce inflammatory markers
✔️ Support cardiometabolic health
✔️ May improve insulin sensitivity over time
Tip: Aim for a supplement providing at least 1–2 g EPA+DHA daily, especially if fatty fish isn’t a regular on your plate.

☀️ Vitamin D
Low vitamin D status is very common in people with higher body fat - partly because it gets stored in fat tissue.
✔️ Plays a role in insulin action
✔️ Supports muscle function and immune health
✔️ Deficiency is linked with poorer metabolic outcomes
Tip: Don’t guess. Test if possible, and supplement consistently if levels are low.

💪 Creatine
No, it’s not just for bodybuilders. And no, it doesn’t “make you bulky.”
✔️ Helps preserve and build lean muscle
✔️ Supports strength during calorie deficits
✔️ Lean mass means you have better metabolic health (and better long-term weight maintenance)
Tip: 3–5 g daily, no loading phase needed.

Supplements don’t make you lose weight - but they support the systems that make weight loss more sustainable.

Food, habits, sleep, movement and consistency still matter most.

Save this if you want fewer gimmicks and more science.

Comment “SUPPS” if you want a post on who shouldn’t use these 👀

Most people don’t struggle with weight loss because they eat too much.
They struggle because they’ve been taught to eat ...
12/01/2026

Most people don’t struggle with weight loss because they eat too much.

They struggle because they’ve been taught to eat too little for too long.

Want to know something not many will listen to or understand unless a registered dietitian is explains the complexities of physiology and nutrition? Under-eating isn’t discipline.

It’s often the fastest way to stall progress, lose muscle, and feel exhausted - especially if you’ve dieted before or are on GLP-1 or other weight loss medication.

Your body isn’t fighting you. It’s protecting you.
Better information results in better outcomes.

📌 Save this, future you will need it.

Something major just changed in nutrition, and it’s worth slowing down before jumping on the bandwagon.The revised U.S. ...
08/01/2026

Something major just changed in nutrition, and it’s worth slowing down before jumping on the bandwagon.

The revised U.S. dietary guidelines now place more emphasis on red meat and full-fat dairy, while softening the focus on fibre and whole grains.

While the intention is to highlight “nutrient-dense” foods, this shift has sparked debate within the nutrition science community.

🤔Why?
Because current South African and global evidence for weight loss and metabolic health still strongly supports fibre-rich diets, whole grains, and moderating saturated fat and red meat intake.

This isn’t about demonising foods - it’s about context, balance, and long-term outcomes.

One country’s guideline does not automatically equal global best practice.

💾 Save this for perspective
📩 DM me if you’re confused about what this means for your weight loss journey

You were never failing at weight loss.
You were navigating a system that oversimplified a complex condition.I work with ...
08/01/2026

You were never failing at weight loss.

You were navigating a system that oversimplified a complex condition.

I work with people who’ve tried everything - diets, plans, rules, resets and detoxes, and still feel like their body didn’t get the memo.

☝🏻That’s not a motivation issue.
That’s biology, hormones, history, and lived experience.

My work is about teaching you to understand your body instead of fighting it - and building health without shame, extremes, or starting over every Monday.

If this resonates, you’re not alone.
And you don’t have to do this the hard way anymore 🤍

💬 Comment if this feels familiar.

If you’re new here, I’m glad you found your way here 🤍
I’m Sonia - a dietitian who believes health should feel supportiv...
06/01/2026

If you’re new here, I’m glad you found your way here 🤍

I’m Sonia - a dietitian who believes health should feel supportive, not stressful.

I help people:
• lose weight without dieting
• improve metabolic health (including on GLP-1 medication)
• rebuild trust with food and their bodies

I work with people who’ve tried everything and are tired of being told to just try harder.

Obesity is a chronic disease, not a personal failure - and you deserve care that reflects that.

If you’re looking for evidence-based guidance, honest conversations, and a gentler way forward… you’re in the right place. ☕️

WELCOME 2026 🤍🥳This past year stretched me in ways I never expected. Professionally, it asked everything of me.There wer...
01/01/2026

WELCOME 2026 🤍🥳

This past year stretched me in ways I never expected. Professionally, it asked everything of me.

There were moments of deep exhaustion and sleepless nights.
Mental fatigue and brain fog.
Imposter syndrome knocking louder than confidence - questioning my worth, my value and my place.

And yet… through all of it, my faith never left the room.

Even on the days I felt uncertain, God remained steady.
When I doubted myself, He didn’t doubt the plan.
When I felt behind, He reminded me that timing is not punishment - it’s preparation.

So I step into this new year differently- anchored in my worth and my abilities to make weight loss and nutrition more enjoyable and sustainable for my patients.

Trusting that what was heavy was shaping me.
Believing that obedience matters more than comfort and opinions of others.

Knowing that as long as I keep my eyes on Him, this year will be good - no matter what it looks like.

I don’t need to see the whole path. I just need to trust the One who does.

If you’re entering this year tired but faithful, uncertain but hopeful - this is your reminder: you’re not behind. You’re being built.

Have a prosperous, healthy and blessed 2026 everyone 🤍 Let’s focus our energy on who and what matters!

🍸 GLP-1 friendly cocktails, explained - save this!If you’re on a GLP-1, you may have noticed:• your appetite is smaller•...
31/12/2025

🍸 GLP-1 friendly cocktails, explained - save this!

If you’re on a GLP-1, you may have noticed:
• your appetite is smaller
• alcohol hits faster
• sugary drinks don’t feel great anymore

That doesn’t mean cocktails are off the table - it just means the approach needs to change.

These festive drinks are designed to:
✨ keep sugar low
✨ use smaller, intentional pours
✨ rely on bubbles, citrus & herbs for flavour (not syrup)
✨ feel satisfying without overwhelming your appetite

A little GLP-1 reminder (because your body deserves respect):
👉 Alcohol absorbs faster on GLP-1
👉 More isn’t better - one mindful drink usually feels best
👉 Hydration & slow sipping results in fewer side effects

This is what intentional drinking looks like - festive, balanced, and aligned with your goals.

Save this for the social calendar and send it to someone who thinks GLP-1 means “no fun allowed” 🍹

2025 changed the weight loss conversation - and honestly? It was way overdue.2025 taught us that weight loss isn’t about...
30/12/2025

2025 changed the weight loss conversation - and honestly? It was way overdue.

2025 taught us that weight loss isn’t about restriction or discipline - it’s about understanding the science and supporting the whole person.

From medication advancements to nutrition truths and behaviour realities — this year reshaped how we think about weight, food, and long-term health.

▪️We learned that obesity is complex.
▪️That medication can help — but doesn’t replace nourishment.
▪️That fear-based nutrition doesn’t last.
And that real progress comes from support, skills, and systems — not perfection.

This is the lens I bring into my work.
And it’s the foundation of something I’ve been quietly building behind the scenes.

👀 If this resonates, stay close.
We’re doing weight loss differently from here on out.

Alcohol doesn’t have to be the villain in your weight-loss story, but mindless pouring can quietly sabotage your goals.H...
28/12/2025

Alcohol doesn’t have to be the villain in your weight-loss story, but mindless pouring can quietly sabotage your goals.

Here’s the thing: alcohol is energy-dense, low on nutrients, and your body prioritises metabolising it first…which means fat burning takes a back seat while it’s in your system. This is not me being dramatic, it’s just physiology.

Global health guidance (including the World Health Organization) consistently reminds us that less is better. If you choose to drink, many guidelines suggest up to 1 standard drink per day for women, 2 for men, with alcohol-free days in between. More isn’t “earned” by exercise, sorry nê! 🙃

🍷3 smarter volume tips for weight loss:
1️⃣ Alternate with water - one drink, one glass of water. Slows you down without killing the vibe.
2️⃣ Dilute the drink - use sugar-free soda, sparkling water, or tonic zero. Same glass, fewer calories.
3️⃣ Add ice & choose smaller glasses - looks generous, sips slower, volume stays sensible. Psychology wins.

Bottom line? You don’t need to quit — just be intentional. Your metabolism appreciates the respect.

👉 Save this for later, or share with someone who says “but it’s just one glass” 😉

Calories don’t disappear just because it’s in a cute glass 🍸 Whether it’s wine o’clock, cocktail hour, or “just one drin...
27/12/2025

Calories don’t disappear just because it’s in a cute glass 🍸

Whether it’s wine o’clock, cocktail hour, or “just one drink” turning into three, alcohol calories add up fast.

This carousel breaks down popular drinks, their calorie content and the lighter swaps that still let you enjoy the vibe without sabotaging your goals.

✨ Drink smarter, not sadder. Don’t avoid a social event out of fear of derailing your progress.
✨ Knowledge is power, and with fewer sneaky liquid calories you’ll stay in your calorie budget.

👉🏻Save this post for your New Year’s s bash or next social
👉🏻Share it with the friend who always orders “whatever’s easiest” 🍹

I’m not asking for too much, am I?!If you could get one ultimate gift, what would it be?Tell me in the comments and let’...
02/12/2025

I’m not asking for too much, am I?!

If you could get one ultimate gift, what would it be?

Tell me in the comments and let’s get excited about the festive season! 🎄

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