Your Guide to Healthy Weight Loss: Facts, Myths, and Strategies

More than 1 in 2 Australians are now living with overweight or obesity. And this is a warning sign for future health problems like heart disease, stroke and type 2 diabetes. Even a modest, clinically-supervised 5–10% loss in body weight can cut those risks and change your life.

Are you fed up with miracle diet plans that spike your hopes and then let you down? You’re not the only one.

Healthy weight loss isn’t just about a trendy trick, it’s about safe, evidence-based changes you can keep doing for years.

And this guide will give you exactly that. You’ll learn clear answers and GP-backed tips to lose weight in a healthy way. Plus, you’ll find a simple 7-day meal plan, plus myth-busting facts so you stop wasting time.

Read on to get a practical plan that protects your health while helping you lose weight for good.

What is Weight Loss?

Before we learn about weight loss strategies. Let’s first understand what weight loss truly involves.

Weight loss is the process of reducing body weight, typically by losing fat. It’s achieved through a balance of diet & weight loss efforts and regular physical activity.

While it may seem simple in theory. Weight loss involves several complex factors, including metabolism, genetics, and lifestyle choices. For effective weight loss, it’s essential to create a calorie deficit. Burning more calories than you consume. But this must be done in a healthy, sustainable way.

Remember, losing weight too quickly can be harmful and often leads to weight gain in the long run. Instead, aim for steady, gradual weight loss through a balanced diet and consistent exercise.

But if weight loss is just “eating less and moving more,” why does it feel so hard to achieve?

Why Is Losing Weight So Hard?

Weight loss can feel challenging because it involves complex factors. Understanding these factors can help you understand what works for your body.

1. Genetics: Your genetic makeup can play a role in how your body stores fat, processes food and burns calories.
2. Metabolism: Your metabolism controls how quickly your body burns calories for energy. Building muscles can give your metabolism a big boost.
3. Hormones: Hormones such as insulin, cortisol, and thyroid hormones can impact your ability to lose weight.
4. Lifestyle factors: Stress, sleep, and physical activity all affect your weight loss journey. Chronic stress and lack of sleep can lead to increased appetite and cravings, making it harder to lose weight.

Now, let’s explore some practical tips that can help you overcome these challenges and move closer to your goals.

9 GP-Approved Strategies & Tips for Losing Weight Healthily

Many people look for tips to lose weight fast due to the appeal of quick results. But losing weight rapidly can be harmful to your body. Extreme dieting methods. Such as cutting out entire food groups or drastically reducing calorie intake can lead to nutrient deficiencies, muscle loss, and slowed metabolism.

The common myths surrounding weight loss often focus on the idea of a “quick fix.” But the truth is, the best way to shed those extra pounds is through gradual, consistent changes.

Step #1. Get Ready for Your Weight Loss Journey

Before diving into meal plans and workouts, it’s important to ask yourself: Am I really ready for change?
Healthy, sustainable weight loss takes time, effort, and consistency. It’s not just about following a diet for a few weeks — it’s about building new habits that stick for life.

Here are some questions to reflect on before you start:

• Do I truly feel motivated to change my habits?
• Am I dealing with too many distractions or stresses that could get in the way?
• Do I often turn to food when I’m stressed, bored, or upset?
• Am I open to learning new, healthier coping strategies for stress?
• Do I need extra support from friends, family, or a healthcare professional?
• Am I willing to adjust both my eating and physical activity habits?
• Can I realistically dedicate the time it takes to make lasting changes?

If stress or emotional eating is a barrier, don’t ignore it. Talk to your GP or a trusted health professional — managing stress is just as important as managing your meals. When your mind is in the right place, it’s much easier to stick to long-term healthy habits.

Step #2: Fuel Your Body with Nutrient-Rich Foods

One of the first steps towards successful weight loss is choosing foods that nourish your body. To effectively lose weight, you must focus on creating a diet plan that works for you. While there is no one-size-fits-all solution. The Australian Dietary Guidelines provide a great foundation for healthy eating.

A balanced diet, which includes protein, healthy fats, vegetables, and some complex carbs, is key. Here’s why each of these food groups is important for your weight loss goals.

Eat Nutritionally Balanced Meals

It’s important to eat a variety of foods from these groups to ensure that your body gets the right balance of nutrients. Including vitamins, minerals, and fibre. This balanced approach helps regulate metabolism, control appetite, and prevent the loss of muscle mass while losing fat.

Small Diet Changes That Make a Big Difference

• Swap sugary drinks for water.
• Avoid crash or fad diets — they often lead to yo-yo weight gain.
• Stick to a regular eating routine.
• Enjoy a wide mix of foods from all 5 food groups.
• Load up on veggies — they’re filling, low in kilojoules, and packed with fibre.
• Be mindful of portions — bigger serves mean more energy (and more weight gain).
• Save soft drinks, lollies, chips, and alcohol for occasional treats.
• Limit “treat foods” to one or two a day — or less, if you’re aiming to lose weight.
• Find healthier ways to cope with emotions (like walking, journaling, or listening to music).
• Check your alcohol intake — those kilojoules add up quickly.
• Remember: that family-sized block of chocolate? It takes about 5 hours of jogging (or 6+ hours of walking) to burn it off!

For official, evidence-based guidance on balanced meals and portion sizes, see the Australian Dietary Guidelines.

Step #3: Watch Your Portion Sizes

Understanding portion control is essential for weight loss. Even healthy foods can contribute to weight gain if eaten in large quantities. Instead of obsessively counting every calorie, focus on balanced meals and controlling the amount of food on your plate. Here’s how:

• Use smaller plates to prevent overeating.
• Use the plate method. Fill half your plate with vegetables, a quarter with protein, and a quarter with complex carbs like whole grains or starchy vegetables.
• Avoid eating directly from the packet or large serving bowls, as it’s easy to eat more than you intend.

Step #4: Increase Your Activity Level

Regular physical activity is key to both weight loss and overall health. You don’t need to start running marathons or lifting heavy weights right away. But try to get moving every day.

Aim for at least 30 minutes of moderate exercise most days of the week.

• Cardio exercises like walking, cycling, or swimming are great for burning calories.
• Strength training exercises (like lifting weights or doing bodyweight exercises) help build muscle, which can increase your metabolism and support weight loss over time.

Being physically active helps you burn more calories, build muscle, and improve your overall health. The Australian health guidelines recommend:

• 2 ½ to 5 hours of moderate activity per week (brisk walking, cycling, swimming)
• Or 1 ¼ to 2 ½ hours of vigorous activity per week (running, aerobics)
• Don’t forget to include muscle-strengthening exercises, like squats, lunges, or lifting weights.

Remember, it’s important to find activities you enjoy so that you can stick with them in the long run.

Step #5: Hydrate and Stay Full with Fiber

Drinking water regularly helps you stay hydrated, supports digestion, and can help control hunger. Sometimes, your body may mistake thirst for hunger, so drinking a glass of water before meals can prevent overeating.

Fibre is another crucial part of a healthy weight loss plan. Foods like whole grains, fruits, vegetables, and legumes are high in fibre and help you feel fuller for longer. Fibre also supports healthy digestion and keeps your blood sugar levels stable.

Step #6: Sleep Well for Better Results

Did you know that lack of sleep can make weight loss harder? When you don’t get enough sleep, hormones that control hunger (like ghrelin and leptin) can get out of balance, leading to increased cravings and overeating.

Aim for 7-9 hours of quality sleep each night. A good night’s sleep helps your body recover, improves mood, and can make sticking to your weight loss plan much easier.

Step #7: Mindful Eating – Listen to Your Body

Mindful eating is all about paying attention to your body’s hunger and fullness cues. It’s easy to eat mindlessly when you’re distracted, but eating slowly and being present with your food can help you eat the right amount. Here are a few tips:

• Eat slowly and enjoy each bite.
• Focus on your food – put away your phone and turn off the TV.
• Recognise the difference between hunger and emotional eating.

Mindful eating also helps prevent overconsumption, which is key to weight loss.

Step #8: Recognise and Break Unhealthy Habits

Some habits can silently lead to weight gain. Becoming aware of them is the first step toward change.

Common habits that cause weight gain:

• Night eating – snacking late into the evening.
• Social eating – overindulging with friends or family.
• Emotional eating – eating to cope with boredom, stress, or sadness.
• Distracted eating – eating while working, scrolling, or watching TV.

Healthier ways to manage these habits:

• Go for a walk, call a friend, or read instead of snacking when you’re down.
• Eat at a table instead of in front of a screen—notice the colours, smells, and flavours of your food.
• Practise mindful eating (see Step #7!) to feel satisfied and in control.

Step #9: Maintain Consistency and Patience

Sustainable weight loss doesn’t happen overnight. There will be good days and slip-ups—but what matters is staying consistent. Think of it as a marathon, not a sprint.

Ways to stay motivated on your weight loss plan:

• Focus on progress, not perfection, every healthy choice counts.
• Don’t just rely on the scales. Instead, track your waist circumference (less than 94 cm for men and less than 80 cm for women is considered healthy).
• Notice non-scale wins: looser clothes, more energy, or better sleep.
• Celebrate small achievements, like keeping up with the kids without feeling out of breath.

Want a Done-For-You Meal Plan?

Not sure how to put all these nutrition tips into practice? We’ve created a 7-day meal plan to help you lose weight in a safe and healthy way.

Download Your 7-Day Healthy Weight Loss Meal Plan

10 Common Weight-Loss Myths and The Actual Facts

In the pursuit of a leaner body, it’s easy to get caught up in the whirlwind of weight loss and dieting trends. Some of the most common myths include:

Myth #1: “Carbs make you gain weight”

Fact: Carbs from whole foods are not fattening. Quality and portion size matter. Choose vegetables, fruit and whole grains for steady energy and fullness.

Myth #2: “You need to eat less to lose weight”

Fact: Severe calorie cutting go wrong. Aim for a modest deficit with nutrient-dense meals to lose weight safely.

Myth #3: “All fats are bad for you”

Fact: Not all fats are bad. Healthy fats like olive oil, avocado, nuts support satiety and overall health.

Myth #4: “Fad diets are the key to fast weight loss”

Fact: Fad diets give quick results but rarely last. Sustainable changes beat short-term fixes for long-term weight loss.

Research shows that fad diets lead to nutrient deficiencies and may even slow down your metabolism.

Myth #5: “You have to exercise for hours every day to lose weight”

Fact: You don’t need hours in the gym. Consistent moderate activity like 30 mins/day plus strength work is highly effective.

Research shows that moderate activity. 30 minutes of brisk walking, is enough to promote weight loss when combined with a balanced diet.

Myth #6: “Fasting is the only way to lose weight fast”

Fact: Fasting can help some people, but overall calorie balance and consistency are the real drivers of weight loss.

Myth #7: “The more you sweat, the more weight you lose”

Fact: Sweating shows effort, not fat loss. The scale of fat loss depends on calories burned versus eaten, not how much you sweat

Myth #8: “Supplements guarantee quick weight loss”

Fact: Supplements aren’t a shortcut. No pill replaces a balanced diet, regular activity and professional guidance.

Myth #9: “Eating late at night causes weight gain”

Fact: Eating late won’t magically make you gain weight. What matters is total intake and food choices over the day.

Myth #10: “Weight loss is only about willpower”     

Fact: Willpower alone isn’t enough. Hormones, genetics and environment all affect weight. A medical, long-term plan works best.

Still can’t figure out how to lose weight?

Get Professional Help

A qualified dietitian can make all the difference. Instead of fad diets or quick fixes, they’ll create a simple, realistic plan tailored to your health, lifestyle, and food preferences.

Professional guidance means:

• Safe, effective progress without risking nutrient gaps.
• A plan designed for your body, not a one-size-fits-all approach.
• Support to prevent weight regain and boost long-term success.

Don’t go it alone.

Visit Iluka Medical Centre Today to Get Specialised Diet and Nutrition Plan for Weight Loss

Emily Omodei, a qualified dietitian at Iluka Medical Centre, is here to help. With her expertise in weight loss, dieting, and creating sustainable eating habits, Emily can help you develop a personalized nutrition plan that aligns with your goals.

Emily specialises in a wide range of conditions, from bone health and coeliac disease to diabetes and PCOS. Whether you need support with weight loss or simply want to adopt a healthier lifestyle, Emily can provide the guidance and support you need.

Make an appointment today at Iluka Medical Centre.

Get Your Custom Weight Loss Plan