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:
+ Step 1: Choose your coaching program
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
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
ONLINE PROGRAMS
+ Step 3: Explore the resources
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
Additional Resources
+ Step 4: Plan your next steps
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, or learn more about reducing your risk of type 2 diabetes and other serious illnesses through lifestyle changes.
Reflecting on Your Goals
During the challenge, you set some goals. Now, let’s see how you did:
Losing as little as 2kg and keeping it off reduces your risk of getting type 2 diabetes by 30%. Remember, changing habits takes time, so be patient with yourself. Check out the maintenance section for tips on how to keep your new healthy habits going.
If You Didn’t Reach Your Goals This Time
That’s okay! You can always try the 2kg Challenge again. Now that you have helpful tips for making changes, consider:
Keep going – you can do it!
+ Step 5: Maintenance after the 2kg Challenge
Keeping weight off after losing it can be tough. Many people regain some weight within a year. If this happens, don’t worry – it’s a normal part of the journey.
Tips to Help You Maintain Your Weight
Sometimes it can be harder to manage your weight, especially during holidays or events. If that happens, just focus on getting back on track.
You have all the resources from the 2kg Challenge to help you. Feel free to take the challenge again whenever you need a boost.
Creating a Supportive Environment
Creating a supportive environment is important too! That’s why we’re working with local partners to make healthy choices easier in our community.
Good luck, keep going, you’ve got this!
Thank you for joining the 2kg Challenge!
We would like to know what you think about the program. Your answers will help us make it better for the community.
This short survey will take only 3-5 minutes of your time.
Important Notes:
Want a healthier diet without the hassle? No fancy foods or time-consuming recipes needed! Take our Healthy Eating Quiz for personalized meal plans and expert nutrition tips – all free from the University of Newcastle, Australia.
Get Healthy Service offers free phone and online health coaching for people over 16 years of age living in NSW. Qualified health coaches including Dietitians and Exercise Physiologists can help to support and motivate you to reach your own healthy lifestyle goals, including reducing your risk of Type 2 diabetes.
Greater Sydney Parklands is an organization that manages five parks in Sydney, Australia: Callan Park, Centennial Parklands, Fernhill Estate, Parramatta Park, and Western Sydney Parklands. The parks offer a variety of activities including picnicking, sports, and exploring nature.
The Heart Foundation Walking program is Australia’s largest free community-based walking network. With two ways to join, Heart Foundation Walking encourages physical activity through organised walking groups and our tailored Personal Walking Plans, offering resources, support, and motivation. The program aims to improve heart health, reduce the risk of heart disease, and foster social connections among participants.
+ Slow down. Try Mindful eating
+ Swap a snack
If your daily snacking habits involve a sugary muffin, cookie, pastry or chocolates, try setting yourself a starting goal of 2 or 3 days a week where you swap this for fresh fruit and yoghurt or veggie sticks and hummus.
+ Take the stairs today!
Challenge yourself today: swap the elevator for the stairs. This quick burst of activity gets your heart pumping, burns calories, and even improves mood. Plus, you’ll feel accomplished conquering those steps! Remember, small changes add up big.
+ Check out the Get Healthy Service
Join the Get Healthy Service
Get Healthy Service offers free phone and online-based 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 to support you to:
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.
Call 1300 806 258, Monday to Friday 8am to 8pm, Saturday 9am to 5pm.