In general, achieving and maintaining a healthy weight is about three basic principles: Reducing the kilojoules in your diet (if weight loss is desired), getting enough physical activity and making smart food choices each and every day.

Tips For Reducing Kilojoules

Small, regular kilojoule savings can help you manage your weight.
Here are some tips:

• Read labels and choose reduced-kilojoule options.
• Eat sensible portions.
• Split a bagel, sandwich or dessert with a friend.
• When ordering foods in restaurants, choose a small or entree size meal, instead of an extra large portion.

Tips For Getting Enough Physical Activity

Being active every day helps you manage your weight. It helps you burn those kilojoules just a little more. Aim to accumulate 30 minutes of moderate intensity, physical activity as part of your daily routine. Gardening, washing the car, and taking the stairs all count. It’s easier to stick with a plan if you pick activities you like and enjoy. Here are some tips to help put some fun into your fitness routine:

• If you have kids, get them involved by finding activities the whole family can do - walk, bike, rollerblade, fly a kite, swim, play tennis or basketball.
• How about a weekly family fun night? Try bowling, skating, hitting the gym together, taking a walk after dinner or playing football in the garden.
• Plan active holidays. Head to the beach, river or countryside and go exploring!
• Weight-bearing exercise may help strengthen bones and slow the rate of bone loss. Exercises that are weight bearing include walking, jogging, dancing, playing tennis, soccer or basketball, skipping and aerobic dance.
• If you're time-pressed, you can accumulate activity in 10 minute spurts instead of at one long session, however, at least 20 minutes continuous activity is better.
• If you are sedentary, gradually become active. Be sure to check with your doctor before you begin an exercise program.
• Find out how many kilojoules you burn when undertaking your favourite sports and activities, using our kilojoule burn calculator.

Tips For Making Smart Food Choices

• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables daily.
• To save additional kilojoules and fat, choose lower fat dairy products and lean sources of protein available in your supermarket.
• Decrease the amount of fat you add during cooking and at the table and choose lower-fat versions of your favourite foods.
• Be sure to include a variety of other nutrient-rich foods from each food group in the The Australian Guide to Healthy Eating. Try to choose lean or lower fat options more often to help balance kilojoules.

If you’re not sure how to reach your weight goal, check with your doctor. They can give the best advice that will help you achieve a healthy weight. Be sure to check with your doctor before starting any diet or exercise program.