- Health advice
- 4 min read
- Sep 15, 2025
A healthy weight can help reduce strain on joints, support balanced hormones, improve cardiovascular health, and keep energy levels strong well into later life. A weight that is healthy for you will look different to someone else’s, and is influenced by a wide range of personal factors.
We asked Tracy, our Accredited Practising Dietitian, for her professional advice on building realistic and sustainable habits for lifelong health.
“Weight management isn’t a linear process—it’s influenced by many factors including sleep, stress, finances, genetics, medication, and more.”
Tracy’s Tips for Sustainable Weight Management
- Set flexible goals. If one goal feels out of reach, adjust it instead of giving up altogether. Progress is more important than perfection.
- Prioritise sustainability. Focus on long-term dietary patterns that are realistic and enjoyable, rather than restrictive plans that promise quick results but are hard to maintain.
- Emphasise overall diet quality. It’s not about one food or one day. What matters most is your overall pattern of intake over time.
- Follow the Australian Dietary Guidelines. A balanced intake from the five core food groups (vegetables, fruits, grains, lean meats/alternatives, and dairy/alternatives) supports nutrition and satiety, even on a budget.
- Focus on portion size, not calorie obsession. Overly strict calorie tracking can lead to burnout. Learning portion control is more sustainable.
- Include discretionary foods mindfully. You can still enjoy treats like chocolate or chips in moderation. There’s no need to eliminate foods completely—gradual changes help your taste buds and habits adapt over time.
- Support your body with sleep. Aim for 7–9 hours of quality sleep per night, as poor sleep can affect hunger, energy levels, and emotional eating.
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More Habits That Support a Healthy Weight for Life
- Regular movement. Aim for at least 150 minutes of moderate activity a week, including both cardio and strength training to maintain muscle mass and metabolism.
- Stress management. Chronic stress can impact hormones that regulate appetite and fat storage. Mindfulness, breathing exercises, or light stretching can help.
- Stay hydrated. Drinking enough water supports digestion, energy, and appetite regulation.
- Avoid empty calories. Limit alcohol, concentrated fruit juices, and sugary drinks, which provide energy without essential nutrients and can contribute to excess kilojoule intake.
- Build a support network. Whether it’s friends, family, or a community group, social connection is a key factor in sticking to healthy habits long-term.
- Avoid extremes. Drastic diets, overtraining, or excessive restriction often lead to burnout and rebound weight gain.
Maintaining a healthy weight is about finding habits that help you feel energised, strong, and confident in your own body. If you’re unsure where to start, our practitioners can help you create a tailored plan that suits your lifestyle, preferences, and long-term health goals.
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