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Top tips to get you started on weight loss - Weight Management 3/3


Written by Clara Wangsahardja, provisional APD. Amended by Chelssie Li 


Hi, welcome to the last episode of the Weight Management series. Hopefully it’s been helpful in one way or another so far.


In my previous blogs, we’ve debunked fad diet myths and discussed the importance of healthy habits. In this blog, I’d like to give you 6 practical tips to start off your healthy weight loss journey :) Remember - LET’S GO!


Learn the labels

Knowing how to read food labels can help you choose healthier options. For more information, Australian Government has a really handy guide here:

https://www.eatforhealth.gov.au/eating-well/how-understand-food-labels


Eat more fruits & vegetables

Eat your 5 and 2s!

Fruits and vegetables aren’t just rich in vitamins and minerals, which are beneficial for your health, but they also contain fibres which help you feel fuller for longer :)

Click the link below to find out what a serve of fruit and a serve of vegetables equate to.

https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes


Take note of your snacks & drinks

These are the two things that people tend to forget when calculating their calorie intake.

Flavoured and soft drinks contain a decent amount of calories. For example, 1 can of coke contains 675kJ; that’s about half a meal !


The same goes for confectionery snacks. Believe it or not, a piece of Subway chocolate chip cookie contains 921kJ! So, choose your snacks wisely and make tiny swaps to healthier options. My personal favourites include slices of apple drizzled with peanut butter, greek yoghurt with berries and mixed nuts.


Check out some of our healthy and delicious snack recipes here!


Smaller & slower like a snail

Be aware of your portions and eat slowly. Using a smaller plate might help you eat smaller portions. Another tip is to sit down at the dinner table when having a meal so that you can focus and be more mindful with what and how much you’re eating. It takes about 20 minutes for the stomach to signal the brain that it’s full, so eating slowly could prevent you from overeating.



Get more active

Find a physical activity that you enjoy and can fit into your schedule. If possible, invite a friend to join you to keep each other accountable.


Also, try to sit less during the day. Take stand up breaks for 10 minutes every hour or so. It might also help you feel re energised during a busy day at work.


Organise your meal times

‘Failing to plan is planning to fail’ - Alan Lakein


Planning your meals throughout the week might help you stick to your energy allowance as it gives you an overview of less-healthy meals (e.g. work lunch meeting, Christmas party), hence help you achieve your weight goal.


As you’re going through this journey of healthy weight loss, don’t forget to celebrate the little wins and be kind to yourself :)


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