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:

Start a food diary. This will help you see what you’re eating and drinking, and where you might be able to make an improvement. Download the healthy weight food and activity diary from the ‘Weight Management Tools’ page to help you get started.

Week 2:

Eat breakfast every day. 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:

Replace saturated fat with unsaturated fats including olive oil, canola oil, sunflower oil, nuts and avocado. These fats have been shown to be protective for heart health.

Week 4:

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.

Week 5:

If buying treats, choose smaller serve sizes and have these in the house less often. Plan when you will have treats (e.g once a week) and keep a close eye on the portion size.

Week 6:

Add one more piece of fruit and one more serve of vegetables to your day. Build up to the recommended two pieces of fruit and five serves of vegetables (around three cups) every day.

Week 7:

Switch to healthier drinks. Swap soft drinks, cordials and juice for water and reduced fat milk. Swapping a soft drink for water will save 700kJ. Have a glass, bottle or jug of water close by at all times and jazz it up with some freshly sliced lemon or lime, cucumber or other fruit.

Week 8:

Be aware of portion sizes of all foods, including vegetables. Doing this at every meal ensures that you are eating enough protein, carbohydrate and healthy fat at each meal. Try using smaller plates and bowls and don’t forget the veggies! Cooked vegetables or salad should fill half of your plate. When eating out – order a side salad.

Week 9:

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:

Get the right support – 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. Seek the advice of an Accredited Practising Dietitian (APD) who can provide you with individualised advice to help achieve your goals. Visit  ‘Find an APD’  to find your local APD.