The famed question for any health retreat, diet, or advertised weight loss product, how much weight can I expect to lose in a week? Contestants on The Biggest Loser could see weekly weight loss of 10 kilos + but is this realistic for the average Australian?

Although possible, a weight loss goal of 5-10kgs in a week is unrealistic for the average Australian. Those of us with more weight to lose will generally see greater weekly weight loss, particularly in the beginning but on average a good ball park target to set yourself is between 500g and 1kg per week.

Weight loss is not something that happens overnight, it is a journey that should be taken one step a time. If you are looking to lose 20kgs then try setting yourself a goal of losing 4kgs by the end of month, for the next 5 months. This figure is realistic and achievable but please note you only get out what you put in.

Three top tips to see weight loss;

  1. You need to be aware of your calorie intake, weight loss is 80% nutrition – know your recommended daily calorie intake to see weight loss and make sure you have access to some great, healthy meals.
  2. Ensure you are allowing yourself time to exercise – we would like to see everyone aiming for at a minimum of 180 minutes of exercise each week, remember this doesn’t have to take place all at once, you can make it fit around your weekly schedule.
  3. Ensure you have a good support network – having someone to turn to when times get tough is very important.
It is also important to remember, although hard at times, the number on the scale is not the be all and end all. The centimetres you lose, how you fit in your jeans and most importantly, how you feel in yourself are great indicators of success. So do your best to forget the big numbers you saw on The Biggest Loser and focus on you and your own goals.

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