Australian Government - Department of Health
Australian Government - Department of Health - Healthy Weight

Tools And Tips

This page contains information about how to lose weight sensibly for good health that lasts.

Tips for healthy eating

Healthy Eating Tips can be found on the Eat for Health website.

Calculate your daily energy and nutrient composition

Our Kilojoule and Nutrient Calculator has options for breakfast, lunch, dinner and snacks. Choose one or more options from the list of meals/snacks/beverages below that best represent your daily consumption to find out the total kilojoules and nutrient composition of that diet for the day.

Healthy Weight

Restrictive dieting is not recommended for children and adolescents, as they have high nutritional needs. For adults with a body weight above that suggested in the healthy weight category (Body Mass Index greater than 25), food and energy intake can be reduced to lose weight, in conjunction with increasing physical activity.

Tips for including more physical activity in your day

Increases in daily activity can come from small changes made throughout your day – they all add up. You can accumulate your 30 minutes (or more) of physical activity for health throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each.

To make a habit out of increasing activity in your day, you can: To achieve extra health benefits, or to increase fitness, you will also need to add regular vigorous activity to your routine on three or four days a week, for a minimum of around 30 minutes. Vigorous activity will make you “huff and puff” (eg where talking in full sentences between breaths is difficult), and includes activities such as squash, football, aerobics, circuit training, speed walking, jogging, fast cycling or brisk rowing. This type of activity will also help to maintain a healthy weight.