Losing 1kg a week with lifestyle changes

Lifestyle changes and swaps to optimise weight loss 

When it comes to weight loss, slow and steady truly wins the race. A healthy rate of weight loss is typically 0.5–1.0 kg per week. To help you stay on track, we've put together this simple guide with practical tips to support your journey.

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Start with your mindset 

Remember that if nothing changes, nothing changes. You must make some differences to your lifestyle to see a noticeable effect on your weight. Acknowledge that you may have some issues such as not doing enough physical activity, overeating due to boredom, stress, lack of time or prioritisation. After identifying your problem areas, you can set goals by using some of the following suggestions. 

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Add regular exercise 

If your routine often prioritizes watching TV or grabbing drinks at the pub over physical activity, it’s time to make a change!

For overall health, it's recommended that Australians engage in some form of physical activity every week. This can include:

• 2.5 to 5 hours of moderate-intensity activity, like brisk walking, golf, mowing the lawn, or swimming.
• 1.25 to 2.5 hours of vigorous-intensity activity, such as jogging, aerobics, fast cycling, soccer, or netball.
• Or a combination of both moderate and vigorous activities.

While these guidelines are for general health, weight loss may require more structured exercise, such as following a well-designed gym program.

But don't feel overwhelmed—start by aiming for 20–30 minutes of exercise on most days of the week. Track your progress, and adjust as needed to keep moving towards your goals.

Don't forget: It's recommended to consult your doctor before starting any new workout routine.

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Supercharge your eating habits 

Swapping starchy and highly processed foods for a vegetable counterpart is a good way to begin. 

For example, swapping a cup of cooked rice for cauliflower rice will reduce the calorie content by 90% and increase your fibre intake by 300%. This is an excellent swap for weight loss as the fibre goes a long way towards keeping you full, and limits unnecessary snacking. 

Other similar swaps include: 

• Switching spaghetti for zucchini noodles,  

• Changing burger buns for lettuce leaves and  

• Swapping chips for sautéed green beans with some garlic or rosemary salt.  

We know these aren’t the carby treat you were hoping for, but they can make a big difference in a calorie-controlled diet while helping you reach your five daily servings of vegetables. It’s a win-win!

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Get your snack on 

Only snack when hungry and choose 100-150 calorie portions. Our favourite snacks are:  

• A piece of fruit 
• Chopped vegetable sticks with hummus 
• Boiled egg 
• Greek-style yoghurt with berries 
• Cottage cheese on wholegrain crackers 
• High protein shake or bar 

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Keep up your fluids 

You need about 2.5L per day for the healthiest functioning of your body and organs, less if you’re smaller and less active, and more if you have more muscle mass or are more active. Herbal teas, black tea and black coffee all count towards this water intake target.  

To achieve this, try swapping soft drinks, juice, and milkshakes for water. It’s also a good idea to reduce your alcohol intake as much as possible, as alcohol slows nutrient digestion and is high in calories. And let’s not forget the temptation of those hangover bacon and egg rolls...

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Remember, it’s the consistent, small changes that can lead to lasting weight loss. Start today and be sure to reward yourself with non-food treats as you reach your targets. Consider a spa day, a massage, a movie with a friend, or some new activewear to keep you motivated and on track with your goals!