What is a diet?

A diet involves eating a certain selection of foods, usually to regulate your weight, improve your health and reduce your risk of having some health conditions.

More than 1 in every 2 Australians are living with overweight or obesity. These can increase the risk of some chronic diseases, such as heart disease, stroke, type 2 diabetes and some cancers.

If you are living with overweight or obesity, losing as little as 5kg can make you feel better and reduce your risk of health problems.

You may hear about new diets, programs and books telling you how you should lose weight. It can become very confusing and overwhelming. If you plan to lose weight, it is important to do so in a healthy and sustainable way.

How can I lose weight in a healthy way?

If you are not in a healthy weight range, a good way to lose weight is to keep a balanced diet and be physically active. This will give you more energy. You will also feel better.

How can a diet help me lose weight?

To lose weight, you should eat enough nutritious foods and drinks to meet your energy needs. There is no 'one-size-fits-all' dietary approach when losing weight.

Your healthy eating plan should focus on your wellbeing. To be successful, you should make small and gradual changes to your diet. These changes should be sustainable in the long term.

Your healthy eating plan should include drinking plenty of water and eating foods mainly from these 5 healthy food groups:

• different coloured vegetables
• fruit
• whole grains
• lean meats, poultry, fish, eggs, tofu, nuts, seeds, legumes and beans
• milk, yoghurt and cheese (mostly reduced fat)

You should limit your intake of alcohol and foods that contain saturated fat and added sugar and salt.

Read more in the Australian Dietary Guidelines.

How can I exercise to lose weight?

Your healthy exercise plan means you should be physically active on most, if not all, days of the week. For adults, this includes either or a combination of the following:

• 2 ½ to 5 hours of moderate physical activity per week (such as a brisk walk, golf, mowing the lawn or swimming)
• 1 ¼ to 2 ½ hours of vigorous physical activity per week (such as jogging, aerobics, fast cycling, soccer or netball)

Make sure you include muscle-strengthening activities such as push-ups, pull ups, squats, lunges or weights in your plan.

You can build physical activity into your everyday life. Here are some tips:

• Take the stairs instead of the lift.
• Walk or cycle rather than driving.
• Limit the amount of time you spend sitting down.

Read Australia's physical activity and exercise guidelines.

What is a 'fad' diet?

A 'fad' diet is an eating plan that usually promises quick and easy weight loss. All fad diets have one thing in common — they offer a temporary solution to what is a lifelong problem for many people.

Fad diets are often advertised through the media. They are generally not based on science or do not have much clinical research to back up their claims. Often, fad weight loss diets ask you to cut out entire food groups. This means you may not get all the nutrients that your body needs to be healthy.

You should not confuse fad diets with vegetarian or vegan diets. These are not weight loss diets. If you plan your vegetarian or vegan diet properly, you can get all the nutrients you need.

What are the risks of fad dieting?

Fad diets can be harmful to your health and put you at risk of:

• slowing down your body's metabolism — how quickly you burn kilojoules, which means you will put on weight easily in the future
• constantly feeling hungry, leading to food cravings and an increased appetite
• losing weight very quickly and then putting it back on very quickly
• an eating disorder, such as anorexia nervosa or bulimia
• having lower bone density
• headaches, fatigue, dehydration or constipation
• not getting enough vitamins and minerals to stay healthy

If you have specific health problems, such as diabetes, heart disease or cancer, going on a fad diet can be especially dangerous to your health.

How can I spot a fad diet?

You can recognise a fad diet if it:

• bans or demonises certain foods to be the cause of your weight gain or poor health
• promises quick and easy weight loss without being supervised by a dietitian or doctor
• recommends 'detoxing' or avoiding certain combinations of foods
• is endorsed by celebrities
• recommends the same diet for everybody without considering your specific needs
• requires expensive supplements, shakes and pills

When should I see a dietitian?

You should see your dietitian if you are worried about your diet or weight.

A dietitian is an expert in food and nutrition. They can educate you about healthy eating. With their support you can make positive changes to your lifestyle. This can greatly improve your quality of life and wellbeing.

What else can I do to keep a healthy weight?

Here are 5 actions you can take to help keep a healthy weight:

1. Plan your weekly shop before you go to the supermarket. Healthy, balanced meals are key to keeping a healthy weight. Eating a balanced diet often starts with eating 3 meals per day and having the right foods at home.
2. Swap foods and treats that are high in calories, fat, salt and sugars for healthier and home-made alternatives.
3. If you do order takeaway food, choose the healthiest options. LiveLighter has ideas on how to swap high-kilojoule meals for healthier choices.
4. Commit to one more way you can increase your level of physical activity. This could include fast walking or cycling. You may need to do more to lose weight. Speak to your doctor for advice.
5. Identify your weaknesses. These are times when you might find yourself eating lots of foods that are high in fat and sugar because you are eating out or feel tired or stressed. Plan your week so that you can limit those foods. However, don't be too strict — an indulgence from time to time is fine.

Resources and support

• LiveLighter is a program that encourages Australians to make changes to what they eat and drink and to be more active.
• Better Health Coaching Service is a free and confidential telephone service that is available in South Australia. It supports South Australians to be active, eat well and reduce the risk of chronic disease.
• Get Healthy NSW is a free telephone service that is available in NSW. It is staffed by qualified health coaches who support adults to make lifestyle changes regarding healthy eating, physical activity and reaching and/or maintaining a healthy weight.
• Find an accredited practising dietitian from the Dietitians Association of Australia or call 1800 812 942.

Do you prefer to read in languages other than English?

The Life! Program, a free healthy lifestyle program website, is available in several languages.

The NSW Government Multicultural Health Communication Services has resources including videos about healthy eating in many languages.

Looking for information for Aboriginal and/or Torres Strait Islander people?

• Learn about the Aboriginal and Torres Strait Islander Guide to Healthy Eating.

Visit Swap It for specific healthy food and lunchbox ideas for Aboriginal and Torres Strait Islander people.