2kg Challenge

Add one extra serve of veggies today
2026-01-31
Make a powerful choice for your health: include one additional serving of vegetables in your meals. Enhance your nutrition and accelerate your weight loss journey. Start now and experience the positive impact!

Looking for easy, tasty meal ideas? Get your FREE recipe book!
2026-02-01
Trying new recipes is a great way to keep healthy eating fun and interesting. If you’re looking for inspiration, Diabetes Australia has just launched a brand new FREE recipe book!
Packed with heart-healthy meals designed and approved by dietitians, the Take Diabetes 2 Heart recipe book makes healthy eating delicious and simple.
Download your free copy today and discover tasty dishes your heart will love!
Find out more

Stay Connected and Ask a Dietitian
2026-02-02
Follow us on Facebook and Instagram, and join our Facebook Group for updates, and special offers, and to ask questions directly to our 2kg Challenge Dietitian every Monday.
2kg Challenge Western Sydney Members Facebook Group

Get a free health check from a SiSU Health Station
2026-02-03
SiSU Health Stations gives you a free self-service health check in under five minutes.
As well as your diabetes risk, SiSU Health Stations also measure blood pressure, heart rate, weight and perceived stress.
Regular health checks using a SiSU machine can be an important part of your 2kg Challenge!
There are SiSU machines at Workers Blacktown and Workers Sports and many pharmacies in Western Sydney.

New! Line Dancing at Workers Sports
2026-02-03 14:30 - 15:30, 2026-02-10 14:30 - 15:30, 2026-02-17 14:30 - 15:30, 2026-02-24 14:30 - 15:30 (Australia/Sydney)
Venue: Workers Sports, 170 Reservoir Road, Blacktown
Every Tuesday at 2:30pm – 3:30pm Western Sydney Changing Diabetes provides free line dancing for members at Workers Sports

Line Dancing at Workers Blacktown
2026-02-04 14:30 - 15:30, 2026-02-11 14:30 - 15:30, 2026-02-18 14:30 - 15:30, 2026-02-25 14:30 - 15:30
Venue: Workers Blacktown, 55 Campbell Street, Blacktown
Every Wednesday at 2:30pm – 3:30pm Western Sydney Changing Diabetes provides free line dancing for members in the Diamond Showroom at Workers Blacktown

Try an exercise lesson at home
2026-02-05
Our friends at Active and Health NSW have developed Healthy Ageing Online Learning – A Free Resource for Older Adults.
Here are two beginner-friendly online exercise circuits, complete with instructional videos so you can follow along at home.
Click here for Exercise circuit 1 » and here for Exercise circuit 2 »

Tell us about your progress!
2026-02-06, 2026-02-13, 2026-02-20
We’d love to hear about your progress. How are you feeling? Post a tip, what’s working and why, or what’s hard. We all have our ups and downs. Share yours with us! We are in this 2kg Challenge together!
Tag us on Facebook
Tag us on Instagram
Send us an email

Join us for Swimming for Diabetes
2026-02-07
Register for Swimming for Diabetes event!

Date: Saturday, 7th February 2026

Time: 10am – 2pm

Click here to register

Join up a friend
2026-02-08
Know someone else who might like to join the 2kg Challenge? Send them this link today!
Send this Link

Exercise for health, not perfection
2026-02-09
When it comes to exercise, shift your focus from achieving a ‘perfect’ body to nurturing your physical and mental well-being. Exercise is not a punishment for indulging; it’s a celebration of what your body can do. Whether dancing, hiking, yoga, or a stroll in the park, find an activity that brings you joy and makes you feel alive. These words of wisdom are from the team at Live Life Get Active
Find Out More

Stay hydrated to help reduce fatigue, tiredness and cravings
2026-02-12
Instead of reaching for sugary drinks or caffeine, prioritize water throughout the day. Dehydration can mimic fatigue, tiredness, and even cravings. Stay hydrated to help your body function optimally, boost energy levels, and keep your mind clear.

Check out Reclink Connect's FREE weekday programs to engage your body and mind
2026-02-14
Reclink Connect – by national sport and recreation charity, Reclink Australia – is a FREE national engagement initiative to connect you with expert-led health and wellbeing activities.
Join in and connect from the comfort of your own home or suggest to your local community house or Council to run a group session locally.
From Yoga and Tai Chi to Zumba and Dancefit, Reclink Connect offers a variety of programs every weekday to engage your body and mind – while connecting you with your own virtual support team!
Find out more

Join a walking group today!
2026-02-15
Heart Foundation Walking have established a network of walking groups all over Australia, led by community volunteer Walk Organisers. The Walking Groups are a social, fun and easy way to get more physically active. Walking groups come in different sizes and walk at various times of the day and days of the week, for varying distances and differing levels of difficulty. Find out more and search and join a group in your area
Find out more

Understanding food labels
2026-02-16
Let’s talk about food labels! Knowing how to read them can really help you make healthier choices, especially if you’re on a weight loss journey.

Compare Options: Makes it easier to pick the healthier choice between similar products.
Check Energy: You can figure out if a food is worth the energy it gives you.
Know What’s in Your Food: You’ll find out exactly what ingredients are in what you’re eating.

When you’re shopping, keep an eye on two main things: the Nutrition Information Panel and the Ingredients List.
Nutrition Information Panel
This panel has two columns: “per serve” and “per 100g.” The “per 100g” section is great for comparing products and figuring out which one is healthier.
Here are some tips to keep in mind:

Total Fat: Aim for less than 10g per 100g.
Saturated Fat: Look for options with less than 2g per 100g
Trans Fat: Try to keep it under 1g per 100g.
Sugar: Go for less than 15g per 100g
Fibre: More than 5g per 100g is a win!
Sodium: Try to limit anything over 400mg per 100g.

Ingredient List
This tells you what’s actually in the food, listed from most to least by weight. If you spot saturated fat, sugar, or salt in the top three ingredients, consider choosing a different product.
Tip: Always read the nutrition labels to determine if the food is a healthy choice for you, don’t just trust the claims on the front of the package.
Want more tips on reading food labels? Check out the video from our dietitian at Western Sydney Diabetes

Say no to sweet snacks today. Have a piece of fruit instead
2026-02-17
Ditch the sugar, grab a fruit! Craving something sweet? Skip the treats, nature’s candy awaits! Fruits satisfy with natural sweetness, vitamins, and fiber. Choose your rainbow: apples, berries, citrus—your body and taste buds will love it!

Sign up for FREE phone and online health coaching
2026-02-19
The Get Healthy Service offers free phone and online health coaching to help you make lifestyle changes to improve your health. Delivered by NSW Health, the service is available to people over 16 years of age living in NSW.
When you join, you’ll receive 6 or more confidential coaching calls with a university qualified health coach.
Get Healthy Service coaches can support you to:

set and achieve your health goals
eat well and keep active
reduce the amount of alcohol you drink
reach and stay at a healthy weight
gain a healthy amount of weight in pregnancy
stay active during and after cancer treatment

The program is designed to fit in with your life, with coaching available at a time that works for you.
Sign up to get started or ask your health professional for a referral.
Learn more about how the Get Healthy Service works.

Ditch the soft drink today! Opt for sparkling water instead.
2026-02-21
Make a healthier choice by ditching soft drinks and opting for sparkling water instead. Refreshing and hydrating, sparkling water satisfies your craving for fizz without the added sugar or calories. Start today and feel revitalized!

Try Ellie's Sunshine (Vitamin D) Salad
2026-02-22
Perfect for lunch or dinner, this simple, nourishing salad can be whipped together in just minutes.
No Money, No Time has healthy recipes, hacks, myths and FAQs about healthy eating and best of all, they have a Healthy Eating Quiz, which gives recipe suggestions and ideas tailored for you.
Find out more

Why take the 2kg Challenge?
2026-02-22
Take the 2kg challenge and beat diabetes.
Western Sydney is a diabetes hotspot.
Type 2 Diabetes is growing and is largely driven by weight gain. More than 60% of adults are either overweight or obese.
We’d like more people to know about type 2 diabetes and how to prevent it.

The risk of type 2 diabetes is greatly increased by high blood pressure, being overweight, not being active enough, eating a poor diet and having the classic ‘apple shape’ body where extra weight is carried around your waist.

Diabetes can cause damage to your heart, brain, kidneys, eyes and feet.
Adults living in Western Sydney are twice as likely to have diabetes than those living in Sydney’s Eastern or Northern suburbs. The rates are particularly high in our multi-cultural population groups, that is First Nations, Asian, Middle Eastern and Pacific Islander populations.
If you are at risk of type 2 diabetes, shedding just 2kg – and keeping it off – can reduce your chance of developing diabetes by 30%.

Run out of ideas?
2026-02-23
Check out our Resources page for healthy eating, exercise, staying connected and happiness in the great outdoors of Western Sydney
Check it Out

Learn more about our friends - Box Divvy
2026-02-24
Box Divvy is a community-driven food network bringing fresh, affordable and nutritious groceries directly to you.
By partnering with local farmers and suppliers, Box Divvy offers a range of seasonal fruits, vegetables, meats, and pantry staples at up to 30% less than supermarket prices.
This community-based system promotes healthier eating with a focus on whole foods, reducing reliance on processed options to support long-term well-being.

Each Box Divvy Food Hub is conveniently run by someone in your neighbourhood, allowing you to order fresh produce online, customise your weekly groceries and pick up your box locally.
With no joining fees and a commitment to reduce food waste, Box Divvy offers a sustainable, eco-friendly approach to grocery shopping.

Box Divvy isn’t just about saving money – it’s also about making healthy eating easier.
Fresh, whole foods like fruits, vegetables, and lean meats are better for your health and can help lower the risk of type 2 diabetes.
Choosing Box Divvy can help you eat healthier, support local farmers, and reduce the impact on our environment.

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Find Out More
