Your journey to a healthier you in 5 simple steps!
The 2kg Challenge aims to empower you to reduce your risk of developing type 2 diabetes and other serious conditions such as heart disease, dementia and some cancers by doing regular exercise and making healthy food and beverage choices.
By losing just 2kg of weight you can lower your risk of developing type 2 diabetes by 30%.
When you join the 2kg Challenge, you get:
- Free healthy recipes
- A healthy living coaching program
- Free and low-cost activities, both indoors and outdoors
- Tips and tricks to stay motivated
+ Step 1: Pick your diet coaching
Starting your path to a healthier you is easier with support. People who get help with weight loss usually do better than those who go it alone.
And remember losing as little as 2kg and keeping it off reduces your risk of getting type 2 diabetes by 30%!
Here are two great coaching programs to help you get started. Just pick the one that works best for you and take your first step toward a healthier you!
The Get Healthy Service provides free phone and online coaching to help you make lifestyle changes to improve your health. When you sign up, you’ll have 6 or more confidential calls with a university qualified health coach.
If you want to eat better but are short on money or time, this option is for you! Start with a Healthy Eating Quiz to see how you can improve your diet. Then, get free, personalised recipes and tips from experts in Nutrition and Dietetics at the University of Newcastle, Australia.
+ 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
Congratulations on finishing the 2kg Challenge to beat diabetes!
Now, let’s think about what you wanted to achieve. Maybe you wanted to get fitter, eat healthier, lose a little weight, or lower your risk of type 2 diabetes and other health problems.
How Did You Go?
Think about the goals you set during the challenge:
- Did you reach your goals?
- What worked well for you?
- What didn’t go as planned?
Changing habits takes time, so be kind to yourself. Small steps add up! Visit Keep it Up for tips to keep up your healthy habits.
Plan to keep going!
If you didn’t reach your goals, that’s okay! You can always try the 2kg Challenge again. Now that you have new tips, think about:
+ Step 5: Become a 2kg Champion
Celebrate how far you’ve come by becoming a 2kg Champion! Tell your family, friends, and doctor – let’s spread the word across Western Sydney! We’d love to hear your story.
Join us on Facebook and Instagram and connect with others in the 2kg Challenge Western Sydney Members group. By sharing your journey, you can inspire others. 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!