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  • Q&A with Australian Health Practitioners

    How can I lose 17 kilograms in a satisfactory time frame?

    I have lost 9 kilo's in 6 months and just wondered if I keep loosing 1 to 1'5 kilo's a week it will take me another year to lose the 17 kilo's? Or is it true that the last 5 kilo's is the hardest to drop in weight?
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  • 2


    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 have done exceptionally well. Making permanent changes to your lifestyle is paramount. It does not matter how long it takes you to lose the weight, it is about setting up habits that prevent you regaining it in the long term. If you maintain good eating habits and regular exercise you should continue losing the weight you want and achieve your goal. If at any time your weight stops going down reassess your portions, your choice of food and your exercise regime. Keeping a food and exercise diary is a useful tool in monitoring your progress.

  • health4life

    HealthShare Member

    Thank you for answer to my question and appreciate it! 
    I have cut out bread in my weight loss regime which I do miss and I am eating ‘Rivita biscuits’ instead, so I can keep my wheat intake.  I eat otherwise vegetables and fruit with a smaller portion of meat.  I just want to know if there are vegetables which help with loosing weight?

    Thank you again


  • 1


    John Toomey

    Exercise Physiologist

    I have a fairly unique set of skills in Wellness, Preventative Health, Longevity and Life Education, having authored Australia's first Wellness Leadership Course in 2001.  … View Profile

    I am guessing that you meant to say you are losing 1-1.5kg per month. From my perspective, that is a weight loss rate that will probably lead to you being more likely to keep it off. Slow and gradual weight loss has a higher change of being long term. If you wish to drop weight more quickly, there are two main options. The first is to increase your exercise output. Often weight training with moderate to heavy loads is effective as it is developing skeletal muscles that are more likely to metabolise a lot more energy. The other is to further restrict your calorie intake.
    How is your water intake. Making sure you are consuming about a litre per 25kg of body weight per day will ensure optimum energy levels and reduced “false hunger”.
    Finally, when you do achieve target weight, make sure you have a new goal, perhaps a physical challenge to train for, to help keep it off and stabilise yourself at the new weight.
    Good luck.

  • 1


    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    First of all congratulations on your recent weight loss success, you have done very well and it is pleasing to see that you are making long-term changes for life. As Arlene has mentioned its all about making small, realistic changes to your everyday life such as making healthy food choices, getting enough exercise and looking after yourself.

    In response to your question about what vegetables help you to lose weight, there is really no “special” vegetable that has magical weight loss properties. Choosing vegetables with a high water content (such as salad vegetables, carrots, broccoli, cauliflower, eggplant, zucchini etc) will help to fill you up without adding many kilojoules. Try adding 2 cups of these types of vegetables to your lunch and dinner plate. Starchy vegetables such as potato, sweet potato, corn and peas  contain more carbohydrate compared to the others mentioned but can be included as part of a healthy diet, just keep the portions in check.

    Many clients who lose weight have a little trouble shifting the last 5 kgs, however, make sure you change up your exercise routine regularly so your body doesn't get used to it and this should help. As Arlene mentioned, keeping a food diary can also help as you can track what you are eating and make small changes that way. Consulting an Accredited Practising Dietitian (APD) if you're finding it difficult losing the extra 5kgs would be a good option as APDs can help you pin point how to change your diet without sacrificing nutrients.

    You can find an APD by logging onto the Dietitians Association of Australia's website ( and click on the “Find an Accredited Practising Dietitian” tab.

  • health4life

    HealthShare Member

    Thank you Chris for the well- informed information and will look up APD.

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