Meal replacements are exactly that – replacements for main meals – formulated to control your portion size and calories, but not your nutrition! Research has shown that people following a meal replacement plan, together with increased physical activity and support are more likely to succeed in the long term, compared with other diets or weight loss programmes (Astbury et al., 2018).

Wellosophy Meal Replacement for Weight Control shakes and soup are high in protein, a source of fibre, with healthy fat, fortified with 23 vitamins and minerals and contain no added sugar. The high protein content helps to promote fat loss while preserving muscle (Longland et al., 2016; Murphy et al., 2014) and also helps to keep you feeling full between meals, minimising the risk of unhealthy snacking! And finally – they are really easy to prepare – just mix with milk** and you can be sipping on a delicious shake in seconds or a hot, tasty soup in just minutes!

To lose weight*, replace two of your three main daily meals with a meal replacement shake or soup and eat one healthy, food-based meal. To maintain weight * after weight loss, replace just one of your daily meals with a meal replacement and eat two food-based meals. To obtain the correct nutritional profile for your meal, the products should only be mixed with 1.5% cow’s milk or soy milk alternative for a vegan option**. The nutritional profile and number of calories per meal depends on which you choose – see the product pages to learn more!

To lose weight, you need to consume fewer calories than your body uses. Calories are units of energy that are released when your body digests and absorbs food. When you consume the same number of calories as you use, you stay the same weight, but if you consume more calories than you use, your body stores the surplus calories as body fat.

The ideal approach for weight loss is not only to reduce the calories you consume, but to increase the calories that your body uses, by increasing your daily physical activity.

A key lesson in weight loss is to have a realistic goal, and realistic expectations! It’s great to be inspired by others but try to not compare yourself with them! Body types and weight loss are individual – so focus on your own body, and on progress rather than perfection. Don’t be seduced by people who advocate extreme diets or speedy weight loss – it is important to consume a balanced diet, which contains all the food groups, and to aim for a safe and realistic amount of weight loss of 0.5-1kg per week. We recommend a minimum calorie intake of 1200 kcal per day for women, and 1500 kcal for men.

Establishing good routines that fit comfortably into your everyday life will help you succeed with losing weight and keeping it off for the long term. That means finding smart ways to plan your meals, to find a little time for physical activity, and to try and establish a good sleep routine – quality sleep also helps with weight control! To start with, try to make small changes which don’t affect your existing routines too much – the less disruption to your day, the more likely you are to stick with it. And once you get into a good routine, it’s a breeze!

Remember – to lose weight* you should replace two of your daily main meals with a meal replacement, or just one to maintain weight*. You can use Wellosophy meal replacements to replace breakfast, lunch or dinner – whatever fits your lifestyle – just make sure your other meal(s) and snacks are healthy, balanced and calorie-controlled. Which meals do you struggle most with when it comes to healthy eating? That’s a great place to start with using meal replacements – replacing high calories with controlled-calories, and replacing poor nutrition with good! These are just examples of how to structure your daily eating – find what works best for you!

Here is a guide to help you build nutritious, calorie-controlled meals – with examples of some of the foods you should aim to include.

If you feel very hungry between your main meals, it’s absolutely fine to have a snack, but choosing the right snack is important! Just like your meals, you should choose snacks high in protein and dietary fibre, and with controlled calories. A healthy snack should be a maximum of 200 calories. Here are some examples of how to build a healthy, filling and calorie-controlled snack.

One of the most valuable assets on anyone’s weight management journey is the support of others! And with Wellosophy Wellness Clubs, you get just that – a friendly community of people just like you, cheering you on to succeed and supporting you all the way! Wellness Clubs offer healthy lifestyle programmes developed by our health and nutrition experts in Sweden, based on the latest scientific research​. When you join a Wellness Club, you’ll get practical advice and tips on healthy nutrition and lifestyle choices, participate in fun physical group activities, and group sharing. You’ll also learn more about your individual health and nutrition needs and the Wellosophy products that can help you meet them. Ready for the support that can help you succeed on your journey to a healthier weight and a healthier you? Click on the link above to find out more!

Substituting two daily meals of an energy restricted diet with meal replacements contributes to weight loss. Replace two meals per day with Meal Replacement for Weight Control and eat one nutritionally balanced meal. Substituting one daily meal of an energy restricted diet with a meal replacement contributes to the maintenance of weight after weight loss. Replace one meal per day with Meal Replacement for Weight Control and eat two nutritionally balanced meals.

** 1.5% cow’s milk or soy milk alternative. It is important to use soy milk alternative instead of other plant-based milk alternatives since soy is a complete protein, providing all of the essential amino acids, in sufficient amount, that the body needs for growth and repair. Other plant-based milk alternatives (almond, coconut, rice, oat) are not suitable due to their nutritional composition, e.g., their protein content is usually much lower.

Astbury NM, Piernas C, Hartman-Boyce J, et al.  A systematic review and meta-analysis of the effectiveness of meal replacements for weight loss. Obes Rev. 2019;20:569–87. doi: 10.1111/obr.12816.

Longland TM, Oikawa SY, Mitchell CJ, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Mar;103(3):738-46. doi: 10.3945/ajcn.115.119339.

Murphy CH, Hector AJ, Phillips SM. Considerations for protein intake in managing weight loss in athletes. Eur J Sport Sci. 2015;15(1):21-8. doi: 10.1080/17461391.2014.936325.