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  Matt Murfitt (Personal Trainer)
  Health Professional

  Hi my name is Matt and I love health and fitness. I am a Personal Trainer from Sydney, Australia with many years experience in Australasia ... View profile

  That depends on the person - however the rough guidelines would be around half a kilo each week. Most of where people go wrong is through nutrition. It is possible to do this through nutrition alone, and although exercise added into the equation is advisable, it is commonly the consensus of many body sculpters that one must have a good understanding of correct dietary principles before embarking on an exercise program. For example - for women - breakfast like a king, lunch like a prince and dinner like a pauper - is a good rule to follow, not just a myth. This is particularly in respect to carbohydrate-rich foods such as pasta, potatoes, bananas, bread, rice and porridge. The greatest single scourge in managing ones weight is a single word: sugar, and that includes anything that contains it. Reply to this post  |  Report
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    roch
    Healthshare Member

    So eating lollies is no good. I thought it was better to have sugar rather than fat? Reply to this post  |  Report
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      Matt Murfitt (Personal Trainer)
      Health Professional

      Hi my name is Matt and I love health and fitness. I am a Personal Trainer from Sydney, Australia with many years experience in Australasia ... View profile

      Eats nuts - they are always better than lollies - though preferably not salted ones.
      
      When there is no sugar in your system - your body will happily churn away at the fat in your diet as well as your bodyfat - this is due to the inverse nature of Glucagon - a fat-burning hormone, and Insulin - a carbohydrate burning hormone.
      
      When sugar and carbohydrates increase too much, insulin increases and makes glucagon decrease. Reply to this post  |  Report
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  Mel Haynes (Nutritionist)
  Health Professional

  Che, Scientist and Nutritionist I specialise in a practical approach to nutrition. The hardest part about changing your diet is learning how to implement those ... View profile

  I personally think that 0.5 to 1 kg a week a realistic weight loss goal.  Any more than that and you slow your metabolism and risk rebounding.  The best way to do this is, as Matt says a combination of nutrition and excercise although 70% of weight stability comes from your RMB (resting metabolic rate) meaning this doesnt change with excercise.
  
  Sugar is a processed carbohydrate and should be avoided due to its lack of nutritional benefits, nuts are high in fat, but its good fat and most studies show that nuts help with weight loss in small quantities.  Think 40g serves.
  
  Best, healthiest and easiest way to lose weight is to increase raw vegetables.
  
  Happy Cooking,
  
  Mel Reply to this post  |  Report
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  Arlene Normand (Dietitian, Nutritionist)
  Health Professional

  Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last ... View profile

  You should be aiming to lose 1/2 - 1 kg per week.  A good average is to look at your weight monthly, and a healthy weight loss which can be sustained is 2-2.5kg per month. Reply to this post  |  Report
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