Weight Loss [Diet]

You can lose body fat by making a few easy changes to your eating habits. It will help you lose body fat if you:

* Avoid yoyo diets.
* Eat a wide variety of food from all food groups. Check that you eat from the following food groups every day – wholegrain bread and cereals, vegetables, fruit, milk and dairy, and meat, fish or legumes and where possible, choose low-fat varieties.
* Increase your fruit and vegetable intake, particularly vegetables, as most are low in calories and contain fibre, which helps you feel full.
* Reduce your intake of foods that are high in added fat, sugar and salt. Make soft drinks, lollies and snack foods an occasional 'extra'. Most adults should eat no more than one or two 'treats' a day. If you are overweight or inactive, you may need to limit treats to less than one a day.
* Try to balance an 'extra' food with extra exercise. The more energy you burn, the more treats you can afford to have. Remember, you should only add extra foods after you have covered your nutrient needs with choices from the healthier food groups.
* Cut down on saturated fats and alcohol.
* Replace sugary drinks with water.
* Avoid using food for comfort, such as when you are upset, angry or stressed.


The best approach to increasing the level of physical activity in your life is to take it slowly. You can increase your activity levels by simply increasing movement throughout the day. The human body is designed for movement and any physical activity brings benefits.

Moderate intensity exercise – walking, gardening, cycling, and even mowing the lawn – has been shown to help reduce body fat.

Other suggestions for a more active lifestyle include:

* Play a sport that you enjoy.
* Walk instead of taking the car on short trips.
* Get off the train, bus or tram one stop early and walk the rest of the way.
* Play more outdoor games with your children.
* Walk the dog.
* Take stairs instead of lifts.
* Choose exercise activities you think are fun, rather than those you think are good for you. You could try dancing or kicking the footy around with some friends.