10 Week Challenge

Find an APD in your area via
www.daa.asn.au or call 1800 812 942

Wondering what to do in your community to raise awareness of the importance of being a healthy weight?

Try the Australia’s Healthy Weight Week 10 week challenge!

Week 1: TRACK IT

Start a food diary. Writing down everything you eat and drink takes the guess work out of reaching a healthy weight. You might be surprised at how those extra handfuls throughout the day add up! Keeping track keeps you accountable and shows where you can improve next. Keep a diary in your phone throughout the day and download the healthy weight, food and activity diary from the ‘Weight Management Tools’ page to help you get started.

Week 2: BREAK THE FAST

Research shows breakfast eaters are more likely to be a healthy weight and less likely to re-gain lost weight. It is a great time to include wholegrains, protein and fibre, and research shows having breakfast improves alertness, concentration, mental performance and memory.

Week 3: GO FOR GOOD FAT

Not all fats are created equally! Make sure you’re getting the right kind by replacing saturated fat like butter with unsaturated fats like olive oil, canola oil, sunflower oil, nuts and avocado. Omega 3’s and unsaturated fats are king for brain function, heart health and hormone production.

Week 4: MOVE IT

It doesn’t matter how, just move! Take the long way when ever you can. Take the stairs at work instead of the lift, or walk to your local shops. Work up to being active for at least 30 to 60 minutes each day or use a pedometer and try to beat your steps every day.

Week 5: KEEP IT SHORT AND SWEET

Keep treats out of the house to avoid temptation. Plan for treats (eg once a week) and buy smaller portions.

Week 6: KEEP IT COLOURFUL

Add one more piece of fruit and one more serve of vegetables to your day. Try adding into recipes and snacks. To build up to the recommended two pieces of fruit and five serves of vegetables (around three cups) every day.

Week 7: DRINK SMART

Be aware of how much sugar you are drinking. Swap soft drinks for soda water and save 700kj. Drinking fruit juice is not the same as eating fruit, you could be drinking 6 oranges with all the sugar and non of the fibre! Replace juice and cordial with reduced fat milk or water jazzed up with lemon or lime or cucumber. Have a glass, bottle or jug of water close by at all times and stay hydrated to avoid cravings.

Week 8: PORTION YOUR PLATE

Track portions using scales, cups, palm sizes and try using smaller plates and bowls. Doing this at every meal ensures that you are eating enough protein, carbohydrate and healthy fat at each meal. Cooked vegetables or salad should fill half of your plate. When eating out – order a side salad.

Week 9: CHEERS TO ALCOHOL FREE DAYS 

If you drink alcohol, reduce your intake and aim for at least two alcohol free days each week. Try a wine spritzer (wine diluted with plain mineral water) instead of a glass of wine and use a smaller glass. Choose light beers over standard ‘heavy’ beers.

Week 10: WE’VE GOT YOUR BACK

Achieve your goals and stay on track with support from an Accredited Practising Dietitian (APD). Click here to ‘Find an APD’. Explore the Australia’s Healthy Weight Week website for more healthy eating tips and hints to keep you going on your way to a healthier, happier you.

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