Do you find losing weight and then keeping it off a real struggle? Don’t worry… you’re not the only one.
But the good news is, that just by making some simple changes to our eating and physical activity habits, in ways that we can sustain and maintain for the rest of our lives (rather than through short term dieting) we can lose weight, keep it off and boost our health for a lifetime.
Realistic Goals
A good place to begin is to tune-up those old habits by setting realistic goals.
One way to start doing this is to keep a simple diary for a few weeks to track our eating and physical activity, as this can help with setting achievable goals and planning our positive changes to accomplish them.
Avoid ‘Quick-Fixes’, Weight-Loss Traps and Unhealthy Fad Diets
Watch out for these weight-loss traps or bad habits that can get in the way of achieving your goals:
skipping meals or eating on the run
eating and drinking to relieve stress
eating convenience foods too often, instead of preparing home cooked meals from fresh ingredients
Stay clear of diets that:
ban a specific healthy food or all of a food group
promise fast and miraculous results
are not scientifically based or approved by accredited health professionals.
Quick-fix diets do not help to improve long-term eating habits or sustained weight-loss and can often also bring about harmful side effects to your health.
How Fast Should I Lose Weight?
Once you determine your healthy weight, it is important to set a realistic and long-term goal that’s both achievable, and based on healthy eating and being active.
For healthy adults, the recommended rate of weight loss is 0.5 to 1.0 kg per week.
Get off to a good start with these healthy weight loss tips
have regular healthy meals – including breakfast – with the right amounts from each of the five nutritious food groups to match your individual energy needs
decrease those portion sizes to avoid over-eating (with the added bonus of saving on your food bill too)
check you are not over-indulging in the ‘discretionary foods’ category as these foods and drinks tend to be high in kilojoules due to their fat, sugar and/or alcohol content
eat slowly and stop when comfortably full
keep on the move, sit less and set goals to be more active every day
pre-plan your weekly menu and shopping list, and learn how to follow the nutrition panels on food labels
switch over to healthy cooking habits and look for simple, tasty and healthy recipes that the whole family can enjoy
when eating out, carefully check over the fast food menus including kilojoule counts and serve sizes. Try these healthier eating out ideas instead
drink plenty of water and if you do choose to drink alcohol order by the glass and sip slowly
reward your achievements along the way and taking time for something that makes you feel good but steer clear of using food or drink as a reward
seek positive support from friends and others to help reach your long-term goals.
Who can Help and Support you to Lose Weight?
There are lots of weight loss programs, services and products available that may help you lose weight. Weight Management Council Australia provides information about best practice in weight loss. Use this information to help decide what approach will be best for you.
Use of the information and data contained within this site or these pages is at your sole risk.
If you rely on the information on this site you are responsible for ensuring by independent verification its accuracy, currency or completeness.
This site includes links to other websites operated by community, business and government.
These linked websites will have their own terms and conditions of use and you should familiarise yourself with these.
All linked websites are linked 'as is' and the Government of South Australia:
does not sponsor, endorse or necessarily approve of any material on websites linked from or to this Site;
does not make any warranties or representations regarding the quality, accuracy, merchantability or fitness for purpose of any material on websites linked from or to this Site;
does not make any warranties or representations that material on other websites to which this site is linked does not infringe the intellectual property rights of any person anywhere in the world; and
does not authorise the infringement of any intellectual property rights contained in material in other websites by linking this site to those other websites.
If you use automatic language translation services in connection with this site you do so at your own risk.
The information and data on this site is subject to change without notice. The Government of South Australia may revise this disclaimer at any time by updating this posting.
The Government of South Australia, its agents, instrumentalities, officers and employees:
make no representations, express or implied, as to the accuracy of the information and data contained on this site
make no representations, express or implied, as to the accuracy or usefulness of any translation of the information on this site or any linked website into another language
make no representations as to the availability of the site and the availability of websites linked from or to the site
accept no liability however arising for any loss resulting from the use of the site and any information and data or reliance placed on it (including translated information and data)
make no representations, either expressed or implied, as to the suitability of the said information and data for any particular purpose
accepts no liability for any interference with or damage to a user's computer, software or data occurring in connection with or relating to this Site or its use or any website linked to this site
do not represent or warrant that applications or payments initiated through this site will in fact be received or made to the intended recipient. Users are advised to confirm the application or payment by other means.