How to Lose Weight: A Realistic Guide for Australians
To lose weight, your body needs to use more energy than it takes in from food and drink. The realistic way to get there is five steps kept up over months: eat for energy and nutrition, move more, look after sleep and stress, build habits, and track progress.
Everything here is general information, not medical advice. Outcomes vary between individuals, and a GP or accredited practising dietitian can tailor a plan to your health.
Key Points
Weight loss comes from an energy gap: using more kilojoules than you take in.
Australian clinical guidelines design that gap at about 2,500 kJ (about 600 calories) a day for adults above a healthy weight.
A gradual rate is around 1 to 4 kg a month to begin with, and a realistic longer-term goal is around 5 to 10% of starting weight. Outcomes vary between individuals.
Fibre and protein help you feel full, and water has no kilojoules.
Strength training helps protect muscle while you lose weight.
Sleep and stress affect how much you eat.
Plateaus are normal, because the body pushes back after weight loss.
For some adults living with obesity, a doctor or nurse practitioner may discuss medical treatment alongside diet and physical activity.
Start With Where You Are
Two simple measures show your starting point. Body mass index (BMI) compares your weight with your height. For most adults:
| BMI | Weight category |
|---|---|
| 18.5 to 24.9 | Healthy weight |
| 25 to 29.9 | Living with overweight |
| 30 or higher | Living with obesity |
| 35 or higher | Living with severe obesity |
BMI is less accurate for some people, including those under 18 or over 65, pregnant women, elite athletes, and people of Asian or Polynesian background. A free BMI calculator is available from the Australian Government's health information service.
Waist circumference adds what BMI misses. A waist of 94 cm or more for males, or 80 cm or more for females who are not pregnant, carries a higher risk of health problems such as type 2 diabetes and heart disease.
See your doctor if you are concerned about your weight or want to lose weight. A doctor can check your BMI, waist and health risks, including blood pressure, blood glucose and cholesterol. If you are overweight, over 40, or have not exercised regularly for a long time, check with your doctor before you start new physical activity. If you are pregnant or breastfeeding, your energy needs are higher, so talk to your doctor before cutting back.
Set a Realistic Goal
Big goals are easier to reach in steps. Useful reference points from Australian guidance:
a gradual loss of around 1 to 4 kg a month to begin with is what a good weight management service recommends (Better Health Channel, Victorian Government)
around 5 to 10% of starting weight is a realistic longer-term goal (NHMRC clinical guidelines, 2013)
for people living with overweight or obesity, losing as little as 5 kg can reduce the risk of health problems
Rates of weight loss vary widely between individuals. For the weekly and monthly detail, see how much weight you can realistically lose in a month. To track progress as a share of your starting weight, use our guide on how to calculate your weight loss percentage.
Make your goals SMART
Goals work better when they are specific, measurable, achievable, realistic and time-bound (SMART). "Eat better" is vague. "Eat 2 pieces of fruit each day" or "walk to work twice a week by the end of May" can be checked. Start with one or two small changes, and add more once they have become part of your routine.
Five Steps to Lose Weight
Eat for energy and nutrition.
Move more and sit less, including strength training.
Look after sleep and stress.
Build habits you can keep up.
Track progress the right way.
Step 1: Eat for Energy and Nutrition
Understand the energy gap
In Australia, energy is measured in kilojoules (kJ): one calorie (kilocalorie) is 4.2 kJ. The average adult needs about 8,700 kJ a day, although needs vary with activity, muscle, age, sex, height, weight and stage of life. When you use more energy than you take in, the body draws on stored energy, mostly fat, although how much weight comes off varies between individuals.
For adults who are overweight or obese, Australia's clinical guidelines (NHMRC, 2013) recommend eating plans designed to produce an energy deficit of 2,500 kJ a day. The free daily energy requirements calculator from Eat for Health estimates your needs. For a weight loss target, enter your ideal body weight rather than your current weight, and use the result as it is. The 2,500 kJ is the size of the gap against what you use now, not a further cut from that target. A good weight management service advises against going below 5,000 kJ (about 1,200 calories) a day.
A worked example
This is an illustration of the arithmetic, not advice for any one person. Take a woman aged 31 to 50, 1.6 m tall and weighing 79 kg, with seated work. The estimates come from the Nutrient Reference Values (Eat for Health):
| Step | Energy a day |
|---|---|
| Uses now, at 79 kg | About 8,700 kJ (2,070 cal) |
| Target: needs at a healthy weight (56 kg) | About 7,600 kJ (1,810 cal) |
| Gap | About 1,100 kJ (260 cal) |
| Check against the 5,000 kJ floor | Above it |
Here the gap is smaller than the guideline figure above. Each person's gap depends on how far their weight is from a healthy weight and how active they are, and it narrows as weight comes down. Your own needs may be higher or lower, so your target will differ. If you prefer to plan by protein, carbohydrate and fat, see working out your macros for weight loss.
Build meals on the five food groups
The Australian Dietary Guidelines recommend a wide variety of nutritious foods from five groups every day, plus plenty of water:
vegetables of different types and colours, and legumes or beans
fruit
grain foods, mostly wholegrain or high fibre, such as bread, cereals, rice, pasta, oats and barley
lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes or beans
milk, yoghurt, cheese or alternatives, mostly reduced fat
The tables below show the recommended daily serves for adults of average height with sedentary to moderate activity. They are the Eat for Health pattern for average adults, not a weight loss plan. "Lean meat" covers lean meat and alternatives, and "Milk" covers milk, yoghurt, cheese and alternatives. The columns are age bands in years.
Men: serves a day
| Food group (serves) | 19 to 50 | 51 to 70 |
|---|---|---|
| Vegetables and legumes | 6 | 5½ |
| Fruit | 2 | 2 |
| Grain foods | 6 | 6 |
| Lean meat | 3 | 2½ |
| Milk | 2½ | 2½ |
Women: serves a day
| Food group (serves) | 19 to 50 | 51 to 70 |
|---|---|---|
| Vegetables and legumes | 5 | 5 |
| Fruit | 2 | 2 |
| Grain foods | 6 | 4 |
| Lean meat | 2½ | 2 |
| Milk | 2½ | 4 |
Fill up on fibre and protein
Fibre helps with fullness. High-fibre foods tend to provide fewer kilojoules per gram, and they are often bulky and filling, so you can eat the same amount of food with fewer kilojoules. Most vegetables are low in kilojoules and contain fibre. Adults are advised to aim for about 30 g of fibre a day for men and 25 g for women, and many adults eat less than that.
A higher-protein diet can help you feel fuller for longer, which may help with weight loss, as part of balanced meals from all the food groups (healthdirect). Most Australians already get more than enough protein from food alone, and very high protein diets are not recommended. If you plan to eat much more protein than usual, talk to your doctor or dietitian first.
Watch portion sizes
The bigger the serve, the more energy it contains. Australian food labels list kilojoules per 100 g (or 100 mL), so similar products are easy to compare. Some labels also give kilojoules per serve, so check what the label counts as a serve, as it may differ from what you eat.
Swap energy-dense extras
The Australian Dietary Guidelines recommend limiting foods and drinks with saturated fat, added salt, added sugars and alcohol, such as biscuits, cakes, pastries, pies, processed meats, fried foods, chips and savoury snacks. Simple swaps help:
| Instead of | Try |
|---|---|
| Soft drink or cola | Water, or fizzy water with mint and cucumber |
| Fruit juice | A piece of whole fruit |
| Coffee shop muffin | A boiled egg or a handful of unsalted nuts |
| Potato crisps | Vegetable sticks with hummus or yoghurt dip |
| Flavoured yoghurt | Plain or Greek yoghurt with fresh fruit |
| White bread | Wholegrain or multigrain bread |
| Ice cream | Frozen mango, or half a frozen banana |
These swaps come from healthdirect's healthy food swaps. Each one cuts sugar, salt or kilojoules, or adds fibre or protein. Wholegrain bread, for example, is higher in fibre than most white bread and keeps you fuller for longer.
Drink water
Water has no kilojoules and is the best drink for hydration. Women need about 2 litres (8 cups) of fluids a day and men about 2.6 litres (10 cups), and all drinks count towards that. Sugary drinks add energy with no other essential nutrients, and there is strong evidence linking them with excess weight gain. Alcohol also has many kilojoules and no nutritional benefit, so limit it if you choose to drink.
Be wary of fad diets
Fad diets often promise easy weight loss, cut out whole food groups and are not based on science. Their risks include constant hunger and cravings, tiredness, headaches, low vitamins and minerals, and losing weight in a short time and then regaining it soon after (healthdirect). Warning signs include banning certain foods, "detoxing", celebrity endorsement, the same plan for everyone, and expensive supplements or shakes.
Step 2: Move More and Sit Less
Physical activity uses energy, and only half of Australians do enough of it for good health. Australia's physical activity recommendations for adults aged 18 to 64 include:
| Type of activity | How much |
|---|---|
| Moderate to vigorous activity | 30 minutes or more on most days |
| Muscle-strengthening activity | 2 or more days a week |
| Functional activity | 3 or more days a week |
| Light activity | Several hours a day |
| Sitting | Limit it, and break up long periods |
Moderate to vigorous activity includes brisk walking, swimming or tennis. Muscle-strengthening activity includes push-ups, squats or weights. Functional activity targets mobility, balance and coordination.
For weight loss, the national clinical guidelines go further: about 300 minutes of moderate activity, or 150 minutes of vigorous activity, or a mix of both, each week, together with eating less.
Keep your muscle with strength training
When weight comes off over too short a time, the body loses muscle as well as fat. Muscle burns kilojoules and fat does not, so losing muscle lowers the energy your body uses. Being active helps prevent muscle loss. Strength training, using weights, resistance bands or your own body weight, on at least two days a week builds muscle strength, and as you gain muscle your body burns more kilojoules at rest.
Everyday movement counts too: take the stairs, get off public transport a stop early, walk or cycle instead of driving, and walk at lunchtime. For more ideas, see our guide to everyday habits that support weight loss.
Can you lose weight without exercise?
Yes, because the energy gap can come from eating and drinking less. Physical activity still brings health benefits and helps protect muscle, so Australian guidelines pair the two for weight loss.
Step 3: Look After Sleep and Stress
Sleep helps control appetite and weight, and most adults need about 7 to 9 hours a night. Australia's movement guidelines also recommend 7 to 9 hours of good quality sleep, with consistent bed and wake-up times.
Stress, low mood, poor-quality sleep and changing emotions can all lead people to take in more kilojoules than they need. If you have found it hard to lose weight in the past, a counsellor or psychologist may help with long-term changes. Cognitive behavioural therapy (CBT) teaches you to recognise when and why you eat. Your GP can refer you.
Step 4: Build Habits You Can Keep Up
Small and gradual changes that you can keep up in the long term work better than a strict plan you abandon after a few weeks.
Keep a food diary
For a week, write down everything you eat and drink at the time, how you were feeling and how hungry you were. Try not to change anything yet. The diary often shows patterns, such as choosing certain foods depending on where you are or how you feel.
Notice the habits that add energy
Common habits that lead to weight gain include:
night eating: snacking through the evening
social eating: eating when with friends or family
emotional eating: eating when bored, tired, anxious, stressed or sad
distracted eating: eating while watching TV, working at a desk or on social media
For distracted eating, sit at a table and focus on the food. Eating mindfully makes you more likely to enjoy it and to feel the urge to stop when you are full. For emotional eating, try a walk, a phone call or a book instead of a snack.
Plan ahead
Plan your weekly shop so the right foods are at home, and keep to regular meals and snacks. When you order takeaway, choose the healthiest options. Plan around the times you tend to eat more, such as eating out or when you are tired or stressed, and allow an occasional treat, since being too strict is hard to keep up.
Stay motivated beyond the scale
Focus on small gains: a smaller waist measurement, clothes fitting more loosely, more energy, better sleep, or keeping up with the kids without getting out of breath. If things do not go to plan, be kind to yourself, adjust your goals or your timeframe, and keep going.
Step 5: Track Progress the Right Way
The scale is one tool, not the only one. The aim is to lose body fat, not just total body weight, and goals should also include health improvements such as lower blood pressure, blood lipids and blood sugars, which are likely with only small amounts of weight loss (NHMRC, 2013). Useful ways to track progress:
weight, looked at as a trend over several weeks rather than day by day
waist circumference, measured the same way each time
blood pressure, blood glucose and cholesterol, checked by your GP
how you feel: energy, sleep and how easily you move
If you are working towards a larger loss over time, see our guide to looking after your skin during larger weight loss.
Plateaus and Setbacks Are Normal
Weight loss rarely continues at the same pace. Weight lost through lifestyle change typically peaks at around 6 to 12 months. After that, the challenge shifts: people need to overcome strong physiological responses that increase hunger and encourage regain, as well as the pull back towards old habits.
That is why the national guidelines stress regular support over the long term and repeated lifestyle measures, with more intensive treatment if needed. A plateau is a reason to review your plan, ideally with a GP or dietitian, not a reason to give up.
When to Get Professional Help
You do not have to do this alone. Depending on your situation, these professionals can help:
a GP, to check your health, look at medicines or conditions that affect weight, and refer you on
an accredited practising dietitian, for an eating plan that suits your health and lifestyle, especially if you have been on crash diets for several years or are finding it difficult
an exercise physiologist, for an activity plan that suits your fitness and health
a psychologist, if eating is linked to stress, mood or past experiences
Some people living with obesity also have an eating disorder without knowing it. If food or weight is causing you distress, speak with a GP or mental health professional. Life stages and health conditions change the picture too: see our guides on weight changes after menopause and weight and type 2 diabetes.
Medical Weight Loss Options
For some adults, changes to diet and physical activity may not bring enough weight loss for their health. Treatment for obesity can include a lower-energy diet, more physical activity, weight loss medication and bariatric surgery. The Australian Obesity Management Algorithm, a primary care guide, also describes supervised very low energy diets for some people.
Weight loss medication is used together with reduced kilojoule intake and increased physical activity, not instead of them. It has side effects and is not suitable for everyone. Bariatric surgery changes how the body digests and absorbs food, and a healthcare team considers each person's history before recommending it.
Any medical treatment is a decision for a registered healthcare practitioner after an individual assessment, and outcomes vary between individuals. To learn more:
A Word on Supplements and Diet Products
Many products claim to make weight loss easy. Speak with a doctor or pharmacist before taking complementary therapies or supplements that claim to help with weight loss. They should not replace a healthy diet and physical activity. For more, see what the evidence says about natural alternatives.
Frequently Asked Questions
What is the best way to lose weight?
Slowly, by making small changes to your eating and physical activity habits that you can keep up. That is the Victorian Government Better Health Channel's advice, and it matches the national guidelines: an energy gap of about 2,500 kJ a day from a healthy diet, plus regular physical activity. Diets that promise large losses in a short time often end with the weight coming back.
Is 1 kg a week a healthy rate of weight loss?
Yes, it can be. The Better Health Channel calls about ½ to 1 kg a week reasonable and more likely to last than losing weight too soon. So 1 kg a week is an upper limit, not a target. Rates vary between individuals and tend to slow after the early stages. A GP or dietitian can help you set a pace that suits your health.
How do you lose belly fat?
Through the same steps as overall weight loss: an energy gap from a healthy diet, regular physical activity and good sleep. In an energy gap the body draws on stored energy, mostly fat, and results vary between individuals. Track it with a tape measure as well as the scale, measuring your waist the same way each time and comparing it with the waist figures earlier in this guide.
Which food is good for weight loss?
Foods from the five food groups, with plenty of vegetables. Most vegetables are low in kilojoules and contain fibre, which helps you feel full. Wholegrains, legumes, fruit, lean protein such as fish, eggs and tofu, and reduced-fat dairy all fit. Limit foods and drinks high in saturated fat, added sugar, salt and alcohol, and choose water as your main drink.
What should I drink to lose weight?
Water is the best choice: it has no kilojoules and is the best drink for hydration. Women need about 2 litres of fluids a day and men about 2.6 litres, and milk, tea and coffee count too. Sugary drinks, including soft drink and juice, add kilojoules without other nutrients, and alcohol has many kilojoules with no nutritional benefit, so limit both.
What exercises burn the most fat?
The Australian guidelines set an amount of activity rather than one best exercise. For weight loss, they use about 300 minutes of moderate activity or 150 minutes of vigorous activity a week, or a mix, together with eating less. Any physical activity is better than none, and daily activity does more than once or twice a week. Strength training at least twice a week helps boost metabolism and bone health.
Is there a shortcut to losing weight?
No. There is no easy fix for obesity, and losing weight in a healthy way can be very difficult. A plan that promises easy weight loss is a warning sign of a fad diet. The approach Australian guidelines support is gradual: an energy gap from a healthy diet, regular physical activity and support over the long term, with results that vary between individuals.
References
Better Health Channel (Victorian Government). Weight loss: a healthy approach.
Better Health Channel (Victorian Government). Weight management services.
Better Health Channel (Victorian Government). Dietary fibre.
Better Health Channel (Victorian Government). Water: a vital nutrient.
Better Health Channel (Victorian Government). Resistance training: health benefits.
Eat for Health (NHMRC). Australian dietary guidelines 1 - 5.
Eat for Health (NHMRC). Recommended number of serves for adults.
Eat for Health (NHMRC). Daily energy requirements calculator.
Eat for Health (NHMRC). Dietary energy, Nutrient Reference Values for Australia and New Zealand.
Markovic TP, et al. The Australian Obesity Management Algorithm (July 2024).
This article is general information only and does not replace individual medical advice. Please speak with a registered Australian healthcare practitioner about your own circumstances.