Weight Loss

How to Lose Weight (Even If You Can’t Stick to a Diet)

October 25, 2022

What you need to know in order to lose weight sustainably.

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When it comes to your health you need the right experience in your corner, not just the right person. I’m a qualified, registered clinical nutritionist. That means that everything I do is evidence-based and backed by research. 


Are Your Snacks Making You Hungier?

You don’t need a prescribed ‘diet’ in order to lose weight successfully and sustainably.

A fad diet is more likely to lead to nutritional inadequacy, especially if it limits a whole food group. In fact, a diet that consists of all the five food groups (grains, dairy, protein, fruit and vegetables) is important when trying to lose weight. The key to lasting weight loss is by making small, incremental changes over a longer period of time, than diets that promise a ‘quick solution’ (1).

To lose weight, it’s fundamental to adopt a diet that creates a negative energy balance (2).

In order to lose weight, we need to create an energy deficit, meaning you are expending more energy (through your daily activities and exercise) than you are consuming (through food and drink).

The food we consume is measured in kilojoules (kJ) and you can find out your estimated energy intake in kilojoules at Eat For Health. It’s recommended that an energy deficit of 2,000-4,2000 kJ per day is required to produce a weight loss of 0.4-0.8kg per week.

In addition to kilojoules, nutrients to watch for weight loss include:

  • Total fat < 30% of total kilojoules
  • Saturated fats < 10% of total kilojoules
  • Fibre 25-30g per day
  • Sodium < 2,000mg per day

Weight loss expectations need to be reasonable and achievable. Rapid weight loss can lead to loss of muscle mass, nutritional inadequacy and rapid weight regain.

Based on research, reasonable rates for weight loss are:

  • 0.25-1kg per week or;
  • 10% of body weight in 6 months (3)

For more on weight loss, this post has some tips I use with all my clients.


(1) Dietitian Connection. (2021, May 17). Weight loss. Dietitian Connection. https://dietitianconnection.com/patient-resources/weight-loss/

(2) Freire, R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition, 69, 110549. https://doi.org/10.1016/j.nut.2019.07.001
(3) Whitney, E. N., Rolfes, S. R., & Crowe, T. (2019). Understanding Nutrition. Cengage.

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Your journey to a healthy weight starts with my supportive group program where I help you implement the small changes that will make the biggest impact in your life.


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First things first, I’m Jade. And, while I love nutrition, I hate that the industry is full of misleading so-called ‘wellness’. That’s why I’m here. To bring you personalised nutritional guidance backed by science and the latest research.


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Are Your Snacks Making
You Hungrier?

Snacking is important. Snacking on the RIGHT foods is even MORE important when it comes to your overall diet. Just pop your email in below to get my FREE 18 easy, healthy snacks. 

Jade is a clinical Nutritionist in Perth backed by science and the latest research.

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