Losing weight in South Africa comes with its own unique challenges: braais every weekend, pap and wors culture, load shedding that disrupts meal prep, and a food environment packed with cheap, carb-heavy staples. These 20 tips are specifically designed for South Africans who want to lose weight without giving up the foods and lifestyle they love.
1. Survive the Braai Without Derailing Your Diet
A braai doesn't have to blow your diet. Skip the rolls and pap — eat your wors, chops, and chicken without them. Fill your plate with a big salad instead of potato salad or coleslaw (which is usually mayonnaise-heavy). A braai is actually one of the most protein-rich meals you can eat.
2. Swap White Pap for Cauliflower Mash
Pap is a South African staple but it's high in refined carbohydrates. Blended cauliflower with butter and cream cheese makes an almost identical-looking side dish with a fraction of the kilojoules. Try it once and you'll be surprised.
3. Drink Rooibos Tea Instead of Sweetened Drinks
South Africans are big cold drink consumers — but a 500ml Coke contains 56g of sugar (over 2,000kJ). Rooibos tea is calorie-free, rich in antioxidants, and tastes great hot or iced. Make a big jug and keep it in the fridge as your daily drink.
4. Eat Biltong Instead of Chips
Biltong is one of the world's best high-protein snacks. Plain biltong (not droëwors which is fattier) has about 50g of protein per 100g and is low in carbohydrates. Choose unseasoned or lightly spiced biltong without sugar curing to keep it clean.
5. Use a Smaller Plate
Studies consistently show people eat 20–30% less simply by using a side plate instead of a dinner plate. The portion looks the same size to your brain — a powerful psychological trick that requires zero willpower.
6. Walk 30 Minutes a Day — That's All
You don't need a gym membership to lose weight. A 30-minute brisk walk every day burns approximately 600–800kJ and significantly improves metabolic health. Walk around your neighbourhood, mall, or workplace. Consistency over intensity.
7. Cut the Liquid Calories First
Sugary drinks are the single biggest source of empty kilojoules for most South Africans. Cutting out just one can of cold drink per day saves over 700kJ — equivalent to cutting out 1–2 slices of bread. Switch to water, rooibos, or sparkling water.
8. Eat More Eggs
Eggs are one of the most nutritious, affordable, and filling foods available. At under R4 per egg, they're a budget-friendly protein source that keeps you full for hours. Scrambled, boiled, poached, or fried in a little coconut oil — eggs deserve a place in every SA weight loss plan.
9. Don't Skip Meals — It Backfires
Skipping meals (especially breakfast) often leads to severe hunger by midday, which results in overeating at lunch or snacking on whatever is available. Eat regular, balanced meals and avoid arriving at meals ravenous.
10. Buy Frozen Vegetables to Save Money
Frozen vegetables are just as nutritious as fresh, often cheaper, and don't go off. A bag of frozen mixed vegetables from Checkers costs around R20 and provides 4–5 portions. Add them to stir-fries, soups, or rice dishes.
11. Pre-Track Your Weekend
Weekends are where most diets fall apart in South Africa. Before a braai or social event, decide in advance what you'll eat and what you'll avoid. Having a plan prevents impulsive decisions under social pressure.
12. Add Avocado to Everything
South Africa grows beautiful avocados — and they're often cheaper here than anywhere in the world. Avocado is packed with healthy monounsaturated fats that keep you full, support heart health, and make salads and eggs infinitely more satisfying.
13. Make Peace with Load Shedding Meal Prep
Load shedding doesn't have to wreck your healthy eating. Pre-cook meals in bulk when power is on. Keep healthy no-cook options ready: biltong, boiled eggs, canned tuna, fresh fruit, nuts, and whole grain crackers.
14. Read the Labels on "Healthy" Products
Many products marketed as "healthy" or "low fat" in SA supermarkets are loaded with sugar. Low-fat yoghurt often contains more sugar than full-fat. "Bran" biscuits can have as much sugar as regular biscuits. Always check the sugar content per 100g — aim for under 5g per 100g.
15. Drink Water Before Every Meal
Drinking 500ml of water 30 minutes before a meal has been clinically shown to reduce meal intake by an average of 13%. It also helps you distinguish true hunger from thirst, which we often confuse.
16. Choose Sorghum or Oats Over Cornflakes
Traditional South African sorghum porridge (maltabella) and plain oats are far better breakfast choices than commercial cereals, which are typically high in sugar and refined carbs. These whole grain options are high in fibre and keep you full until lunch.
17. Use the Plate Method
A simple visual guide for every meal:
- ½ plate: non-starchy vegetables (salad, broccoli, green beans, spinach)
- ¼ plate: lean protein (chicken, fish, eggs, legumes)
- ¼ plate: complex carbohydrate (brown rice, sweet potato, whole grain pap)
18. Sleep 7–9 Hours Per Night
Poor sleep increases the hunger hormone ghrelin and decreases leptin (the fullness hormone). South Africans who sleep less than 6 hours are significantly more likely to be overweight. Prioritise sleep as seriously as diet and exercise.
19. Make Sosaties Healthier
Sosaties (kebabs) are a South African braai classic. Use lean chicken or beef, thread on plenty of vegetables (peppers, onion, mushrooms, courgette), and use a sugar-free marinade. You get all the braai satisfaction with far fewer kilojoules.
20. Get Your BMI and Waist-to-Hip Ratio Checked
Understanding your starting point is motivating and helps you track real progress. Use our free tools:
- BMI Calculator — check if your weight is in a healthy range
- Waist-to-Hip Ratio Calculator — assess your risk for heart disease and diabetes
Conclusion
Losing weight in South Africa doesn't require an expensive gym, imported superfoods, or giving up your culture. It requires small, consistent changes to everyday habits. Pick 3–5 tips from this list that feel most achievable and start there. Results follow consistency, not perfection.
Related articles: Banting Diet Plan | Intermittent Fasting | SA Meal Prep Guide | All Diet Plans