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How much weight loss should I aim for?

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How much weight loss should I aim for?

Weight loss is never easy but a little common sense can go a long way in helping you achieve your goals. If you are planning to lose weight, here are some things to keep in mind:

  1. Clarify your reasons for weight loss and identify your “dream” weight versus your “acceptable” weight
  2. Set an initial weight loss goal of 5% to 10% of your starting weight or around 0.5 to 1kg per week
  3. Participate fully in your diet and exercise program. The more sessions you attend or the more entries you make in web programs, the more weight you lose
  4. Enlist the help of a weight-loss professional such as a dietitian, or another person trying to lose weight
  5. Self-monitor both your physical activity and eating habits to make sure there is an increase in the kilojoules you burn up in exercise and a decrease in your kilojoules intake
  6. Hang in there – the National Weight Control Registry of people who have kept at least 13 kg off for five years report that it does get easier over time

For more information, check this out: https://theconversation.com/you-dont-have-to-be-the-biggest-loser-to-achieve-weight-loss-success-11587.

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz