Weight loss and dieting | healthdirect Sign in Join Sign in Menu Healthdirect Free Australian health advice you can count on Join Sign in Medical problem? Call 1800 022 222. If you need urgent medical help, call triple zero immediately healthdirect Australia is a free service where you can talk to a nurse or doctor who can help you know what to do. {{label}} beginning of content Weight loss and dieting 6-minute read Print Share share via Facebook share via Twitter share via Email Save Share via email There is a total of 5 errors on this form, details are below. Please enter your name Please enter your email Your email is invalid. Please check and try again Please enter recipient's email Recipient's email is invalid. Please check and try again Agree to Terms required Thank you for sharing our content. A message has been sent to your recipient's email address with a link to the content webpage. Your name: is required Error: This is required Your email: is required Error: This is required Error: Not a valid value Send to: is required Error: This is required Error: Not a valid value Error: This is required I have read and agree to the Terms of Use and Privacy Policy is required. Listen What is a diet A diet involves eating a certain selection of food, usually to improve your health, regulate your weight or cure a disease. New diets, programs and books on losing weight appear every day. While many Australians need to lose a few kilos, it’s important to follow an eating and exercise plan that you can maintain. The plan needs to help you stay healthy for the long term. Nearly 2 in 3 Australians are overweight or obese. Carrying extra weight increases your risk of chronic diseases like heart disease, stroke, type 2 diabetes and some cancers. If you are above a healthy weight, losing just a few kilos can lower your risk of health problems. How can I lose weight in a healthy way To lose weight if you are not in a healthy weight range, you need to be physically active and follow a healthy eating plan. You should only eat enough nutritious foods and drinks to meet your energy needs. Your healthy eating plan should include a balanced diet with foods mainly from these 5 healthy food groups: different coloured vegetables fruit whole grains lean meats, poultry, fish, eggs, tofu, nuts, seeds, legumes and beans milk, yoghurt and cheese (with mostly reduced fat) You should limit your intake of foods that contain saturated fat and added sugar and salt. To lose weight healthily, you should also: limit your intake of alcohol drink plenty of water cut down on takeaway eat regularly eat healthy snacks choose smaller portions eat breakfast enjoy a wide variety of foods eat plenty of fibre to fill you up eat more vegetables Your healthy exercise plan means you should be physically active on most, if not all, days of the week. For adults, this includes either or a combination of the following: 2 ½ to 5 hours of moderate physical activity per week - such as a brisk walk, golf, mowing the lawn or swimming 1 ¼ to 2 ½ hours of vigorous physical activity per week - such as jogging, aerobics, fast cycling, soccer or netball Make sure you include muscle-strengthening activities such as push-ups, pull ups, squats, lunges or weights in your plan. You can build physical activity into your day, for example, by taking the stairs instead of the lift, or by walking or cycling rather than driving. It is also important to limit the amount of time you spend sitting. ARE YOU AT RISK? - Are you at risk of type 2 diabetes, heart disease or kidney disease? Use the Risk Checker to find out. What is a fad diet A 'fad' diet is an eating plan that usually promises rapid weight loss. All fad diets have one thing in common — they propose a temporary solution to what is a lifelong problem for many people. Fad diets are often advertised through the media. They are generally not based on science or do not have a lot of clinical research to back up their claim. Often, fad weight-loss diets want you to cut out entire food groups, which could mean you do not get all the nutrients that your body needs. You should not confuse fad diets with vegetarian or vegan diets. These are not weight-loss diets and, with good planning, vegetarians and vegans can get all the nutrients they need. What are the risks of fad dieting It is important to realise that not all fad diets work, and some can be potentially harmful. Going on a restrictive fad diet can lead to: slowing of the body's metabolism - how quickly you burn kilojoules -, which means you will put on weight easily in the future constant feelings of hunger, leading to food cravings and an increased appetite rapid weight loss followed by rapid weight gain an eating disorder, such as anorexia nervosa or bulimia less muscle tissue and lower bone density headaches, insomnia and fatigue lower body temperature constipation or diarrhoea Most of the weight you lose on a fad diet is water and lean muscle, not fat. That is because when you eat too little, your body breaks down muscle to get enough kilojoules. It is easier for your body to get kilojoules from muscle than from fat. How do I spot a fad diet Fad diets are popular in Australia. Common fad diets include those that: promote fast weight loss without supervision by a dietitian or a doctor focus on short-term changes to your eating or exercise include pills or preparations You might lose weight in the short term on fad diets, but they are difficult to keep doing. They can cause serious health problems. The best approach to weight loss is to follow a long-term, balanced eating plan and to exercise regularly. What else can I do to keep a healthy weight Here are 5 actions you can take to help keep a healthy weight: Plan your weekly shop before you go to the supermarket. Healthy, balanced meals are key to keeping a healthy weight. Eating a balanced diet often starts with having the right foods at home. Swap foods and treats that are high in calories, fat, salt and sugars for healthier and home-made alternatives. If you do order takeaway food, choose the healthiest options. LiveLighter has ideas on how to swap high-kilojoule meals for healthier choices. Commit to one more way to increase your level of physical activity. Adults should do at least 30 minutes of moderate-intensity physical activity on all days of the week, if possible. This could include fast walking or cycling. You may need to do more to lose weight. Speak to your doctor for advice. Identify the week’s danger zones. These are times when you might find yourself eating lots of foods that are high in fat and sugar because you are eating out or feel tired or stressed. Plan your week so that you can limit those foods. But don’t be too strict - an indulgence from time to time is fine. Consider using a health and coaching service that may be available free in your state. For example, there are free Get Healthy services in New South Wales and South Australia. Resources and support Talk to your doctor. Read the Australian Dietary Guidelines Read Australia’s Physical activity and exercise guidelines Find an accredited practising dietitian from the Dietitians Association of Australia, or call 1800 812 942. Call the healthdirect helpline to speak with a registered nurse on 1800 022 222. Learn more here about the development and quality assurance of healthdirect content. Last reviewed: July 2022 Back To Top our site for Diet Fads Body Weight FODMAP diet Scurvy Ketogenic Diet Need more information These trusted information partners have more on this topic. Top results Fad diets for kids It’s important that children have a balanced diet. Special diets are needed for food allergies, but other restriction diets can be unhealthy for children. Read more here. Read more on Pregnancy, Birth & Baby website Weight loss and fad diets - Better Health Channel betterhealth.vic.gov.au Read more on Better Health Channel website Is a paleo diet plan healthy Dietitians Australia Is Paleo as healthy as the influencers say? We look at the evidence to see if we should really eat like ancient humans. Read more on Dietitians Australia website Body image and diets - Better Health Channel betterhealth.vic.gov.au Read more on Better Health Channel website Diets and Healthy Food Choices myVMC Many consumers pick foods depending on the attraction and temptation of the item, but there are many things we should know to help us eat a nutritious and healthy diet. Read more on myVMC – Virtual Medical Centre website Healthy diet for children - MyDr com au The average child's diet now gets over 40% of kilojoules from junk foods and drinks. Find out how to encourage better food choices. Read more on myDr website Disordered Eating & Dieting Disordered eating can include behaviours that reflect many but not all of the symptoms of feeding and eating disorders such as anorexia nervosa, bulimia nervosa, binge eating disorder or other specified feeding and eating disorders (OSFED) Read more on NEDC - National Eating Disorders Collaboration website Scurvy returns to Australia due to poor diet - MyDr com au Scurvy, a disease caused by lack of vitamin C, has resurfaced in Australia in Western Sydney. Symptoms include swollen bleeding gums and joint pain. Read more on myDr website LiveLighter - Low-carb craze Should we avoid carbohydrates We see endless weight loss diets suggesting that we ditch the carbs. These diets claim that cutting carbs will lead to weight loss, but is that the truth? And should we really be avoiding them? Read more on LiveLighter website Vitamin and mineral supplements when are they needed - MyDr com au Vitamin and mineral supplements won't convert poor food choices into a healthy diet, but relevant quantities can address deficiencies at certain life stages. Read more on myDr website Show more Top results Being a Body Positive Fitness Professional How Far Is Too Far By focusing on the benefits and enjoyment of exercise rather than appearance and weight loss, you will help create a balanced and healthy approach to fitness Fitness goals aren’t always necessary, but if they are used, they should not focus on appearance Fitness professionals who use health and wellbeing goals have greater attendance and retention rates There are a number of strategies that you can use to work with your clients or members to encourage healthy body image and a balanced approach to exercise, including: Accept that bodies come in different sizes and shapes Build in non-appearance or weight related goals to their program Avoid potentially triggering activities such as unnecessary measurements or weigh-ins, and never share weights or measurements with others Pay attention to their attitudes and feelings towards exercise and looking out for warning signs Pay attention to their attitudes and behaviours relating to food and dieting Be aware of your own attitudes towards body shape, weight, exercise and food, and being a positive role model Focus on the huge variety of benefits exercise can provide Don’t support fad diets or an emphasis on weight loss Be supportive even if training or competition schedules are disrupted while someone seeks help Your aim as a fitness professional is usually to make exercise a life-long habit, so having specific performance related goals isn’t always necessary Read more on Eating Disorders Victoria website Show more Disclaimer Healthdirect Australia is not responsible for the content and advertising on the external website you are now entering. our site for Diet Fads Body Weight FODMAP diet Scurvy Ketogenic Diet Symptom checker Worried about your health? 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