Free Sustainable Weight Loss Course

Tired of diets that work for a few weeks and then stop? This free 5-lesson course by Dr. Rida Saeed is for anyone who wants to manage their weight in a healthy, realistic way, without crash diets, banned foods or calorie counting. You will learn how to manage portions, eat to feel full, build habits that stick and keep your progress for the long term, using foods you already enjoy. Sign up free with your email to access the lessons.

What you’ll learn

Why quick-fix diets usually fail and what the evidence says actually works.
How energy balance works and how to manage portions with a simple hand guide.
How protein and fibre help you feel full and satisfied.
How to build healthy habits and respond to emotional eating with kindness.
How to stay motivated and get back on track after a slip.
How to keep weight off through Ramadan, Eid, holidays and life changes.

Course lessons

Why Diets Fail and What Actually Works — the problem with crash diets and the principles of lasting change. ≈7 min
Energy Balance, Portions and Hunger — portions without counting and tuning in to hunger and fullness. ≈7 min
Protein, Fibre and Feeling Full — filling meals with dal, eggs, yoghurt, vegetables and wholegrains. ≈7 min
Habits, Emotional Eating and Staying Motivated — habit loops, habit stacking and coping with emotional eating. ≈7 min
Keeping the Weight Off for Good — activity, early warning signs and a back-on-track plan. ≈8 min

Who this course is for

Adults who want to lose weight in a healthy, steady way and keep it off.
Anyone who has tried many diets and wants a calmer, more sustainable approach.
People who enjoy South Asian or Middle Eastern home cooking and want advice that fits.
Busy people looking for simple, practical changes.

Please speak to your doctor first if you are pregnant or breastfeeding, under 18, have diabetes, heart, kidney or other medical conditions, take medicines that affect appetite or blood sugar, or have a current or past eating disorder. If food or weight causes you a lot of distress, specialist support is the right first step.

How the course works

The course is free, online and self-paced. Sign up with your email to unlock the lessons and work through them whenever suits you. Each lesson takes about 7–8 minutes, so the whole course takes around 36 minutes in total. Every lesson ends with simple action steps and a quick check to help you put ideas into practice. If you have questions along the way, message us on WhatsApp.

Frequently asked questions

Do I need to count calories?

No. The course uses simple tools such as the balanced plate, hand-sized portions and hunger awareness, so you can eat well without tracking numbers.

Will I have to give up my favourite foods?

No foods are banned. You will learn how to enjoy roti, rice, sweets and family meals in a balanced way, with more of the foods that keep you full and well.

Is this course suitable if I am taking weight-loss medicine?

The healthy habits in this course can support any treatment your doctor recommends. Always follow your doctor’s advice about medicines, and let them know about any changes you make to your eating.

Want a personalised plan and ongoing support? Book an online consultation with Dr. Rida Saeed through our weight management service, or message us on WhatsApp +971 54 448 6145.

This course is for general education only and is not a substitute for medical advice. Please speak to your doctor or a qualified health professional about your individual needs.