Your journey to a healthier you in 5 simple steps!
The 2kg Challenge is here to support you to take charge of your health and lower your risk of type 2 diabetes.
Losing just 2kg can reduce your risk by up to 30%!
You can do this by moving more, eating well, and making small changes that work for you.
When you join the 2kg Challenge, you get:
- Simple tips to eat well, move more and stay motivated
- Short videos and tools to build healthy habits
- Links to trusted programs and free services
- Special offers, recipes and more
- A chance to connect with a supportive online community
+ Step 1: Pick your diet coaching
Eating well is easier when you’ve got the right support.
Here are two great coaching programs to help you get started. Pick the one that works best for you – and take your first step toward a healthier you!
- Free health coaching online and over the phone
- Talk to your own coach who will help you set goals, stay motivated, and eat well – at times that work for you
- Support is available for Aboriginal communities, people who speak different languages, and those using the National Relay Service
- Get helpful tips and tools by text message, email or online chat
- It works! People who finish the program often lose weight, get more active, and eat better.
- Easy-to-use website with simple food and nutrition tips
- Take a free quiz to learn about your eating habits
- Get personal advice and quick, healthy recipes from food experts
- Save your results, set goals, and track your progress
- Join over 750,000 people who have started their journey towards healthier eating!
+ Step 2: Pick your exercise program
Being active is great for your body and mind, no matter how old you are. The more you move, the better you will feel!
You don’t need to do a lot right away – any movement is helpful. Start small and do more as you can.
These programs offer free or low-cost options for adults, seniors, new and expecting mums, and even online choices. There’s something for everyone!
Face-to-Face Programs
- Active and Healthy
- Blacktown City Council
- Blacktown Older Women’s Network
- CanToo
- City of Parramatta
- Diabetes Australia, Beat It – Diabetes Exercise Program
- Football NSW Walking Football
- Heart Foundation Walking Groups
- Live Life Get Active
- Parkrun
- Ramblers
- Reclink Australia
- Robinhood Free Outdoor Fitness
- The Big Issue, Street Soccer
- The Hills Shire Council
- Western Sydney Parklands
- Workers Blacktown, Line Dancing
Online Programs
+ Step 3: Check out the helpful tools
This section has everything you need to get active, eat healthier, and learn about healthy living. You’ll find recipes, low-cost food guides, and useful resources for staying healthy. There are also videos, podcasts, and brochures with practical tips to help you along the way. It’s time to start exploring!
Healthy Living Resources
- Healthy Recipe Book – Healthy Living Options
- Healthy Living Options for Western Sydney – 2023 Edition
- Healthy Living Options for Western Sydney – Affordable Food Edition
- Out & About Directory – Healthy Living Options
- Online Edition – Healthy Living Options
Additional Resources
- Educational Videos – Western Sydney Diabetes
- Brochures and Documents – Western Sydney Diabetes
- Food, Cooking & Diabetes Interactive eBook – No Money No Time
- Healthy Eating Quiz – No Money & No Time
- Recipes, Hacks, Podcasts & More – No Money & No Time
- Healthy Habits Resource Hub – RACGP
+ Step 4: Plan to keep going
Well done on taking part in the 2kg Challenge!
Whether you’re nearly finished or still going, now’s a great time to think about your next steps.
Why plan ahead?
Keeping up your healthy habits can help lower your risk of type 2 diabetes and other health problems. That’s why it’s a good idea to make a simple plan – to help you stay on track and keep feeling your best.
How are things going?
Think about what you wanted to achieve when you started. Maybe you wanted to get fitter, eat healthier, lose a little weight, or lower your risk of type 2 diabetes and other health problems.
- Have you reached any of your goals?
- What has worked well for you?
- What’s been harder than you expected?
Changing habits takes time, so be kind to yourself. Be proud of every step you’ve taken. Small steps really do add up!
Need some ideas to stay on track? Visit Keep it Up for tips to keep going strong.
Not quite there yet? That’s OK!
If you didn’t reach your goals this time, you can always try the 2kg Challenge again. You’ve already learned a lot – now you can build on it!
Here’s how to get started again:
+ Step 5: Become a 2kg Champion
Celebrate how far you’ve come by becoming a 2kg Champion! Tell your family, friends, and doctor about the 2kg Challenge. Let’s help more people get started and feel good too.
We’d also love to hear your story. Follow us on Facebook and Instagram, and join our Facebook Group to share your wins, find new ideas, and connect with others doing the challenge.
Plus, by being part of our online community, you’ll get updates on special events, tips, and expert advice to keep you motivated and on track. Let’s keep moving forward together!