How to lose 5kg the healthy way: 12 simple steps that actually work

Want to lose 5kg without starving yourself, cutting out your favourite foods or following another restrictive diet?

The good news is that you don't need to do any of those things.

In fact, one of the most effective ways to lose weight and keep it off is to stop focusing exclusively on the number on the scales and start focusing on building healthier habits.

At Zing Wellbeing, we believe that weight loss should be a by-product of living a healthier life, not the sole purpose of it.

That means eating delicious, nourishing food, moving your body, building strength, getting enough sleep, managing stress and looking after your mental wellbeing.

And when you consistently do these things, weight loss can often follow naturally.

If losing 5kg is an appropriate goal for your body and health, this guide will show you 12 practical ways to work towards it, without extreme diets or unrealistic expectations.

Can you lose 5kg in 8 weeks?

For some people, yes.

Losing 5kg over eight weeks works out to an average of approximately 625g per week.

That's within the commonly recommended gradual weight-loss range of around 0.5–1kg per week for many adults, although the right rate depends on your starting weight, health, age and individual circumstances.

Eight weeks is a useful timeframe because it gives you enough time to establish healthier routines rather than relying on quick fixes.

However, losing exactly 5kg in eight weeks isn't guaranteed or necessary. Some women may lose less, some more, and others may notice improvements in strength, energy, fitness and body composition before the scales change.

The real goal is to create healthy habits you can maintain long after the eight weeks have finished.

And here's how to get started.

1. Increase your protein intake

If you're trying to lose weight, protein is one of the most useful nutrients to focus on.

Protein helps you feel fuller for longer, supports muscle repair and helps preserve muscle mass while you're losing body fat.

This is particularly important for women, especially as we get older and naturally begin to lose muscle mass.

How much protein should you eat?

For many healthy adults trying to lose weight while maintaining muscle, around 1.2–1.6g of protein per kilogram of body weight per day can be a useful starting range, particularly alongside resistance training.

For example:

These are general targets rather than strict requirements. People with kidney disease or other relevant medical conditions should seek individual advice before increasing protein.

Easy ways to increase your protein

• Have two eggs with breakfast rather than just toast.

• Add Greek yoghurt to your morning routine.

• Include chicken, fish, tofu or legumes with lunch.

• Swap a low-protein snack for cottage cheese or edamame.

• Add a protein-rich smoothie when you need a convenient option.

For example, a day could look like this:

Protein amounts are estimates and vary by serving size and product.

How Zing Wellbeing can help: The Zing Wellbeing app includes over 2,000 recipes across its recipe collection, including plenty of high-protein options. Our protein powders and wellness smoothies can also make it easier to increase your protein intake on busy days.

Explore Zing Wellbeing

2. Build your meals around whole, nutritious foods

One of the easiest ways to improve your diet is to focus on what you're adding to your plate, rather than constantly thinking about what you need to remove.

Whole and minimally processed foods are generally rich in nutrients, and many contain fibre and water that help keep you satisfied.

Think colourful vegetables, fruit, wholegrains, lean proteins, legumes, nuts and seeds.

Try the healthy plate method

For example, instead of a large bowl of pasta with very little protein or vegetables, try a smaller portion of pasta with chicken, spinach, tomatoes, mushrooms and a delicious homemade sauce.

You're still enjoying pasta, but creating a more balanced and satisfying meal.

Zing Wellbeing tip: Our meal plans are designed around delicious, nutritious meals that make healthy eating enjoyable rather than restrictive.

3. Make simple food swaps that reduce calories without leaving you hungry

You don't need to count every calorie to lose weight.

However, understanding energy balance is useful.

Weight loss generally occurs when your body uses more energy than you consume over time.

The trick is to create a modest calorie deficit without making yourself constantly hungry or miserable.

Try these easy swaps

These swaps aren't rules. You can still enjoy muffins, chips and takeaway food.

The aim is to make your everyday choices more nutritious and satisfying while allowing flexibility.

And remember, even healthy foods contain calories. Portions still matter, particularly for calorie-dense foods such as oils, nuts and nut butters.

4. Eat more fibre to stay fuller for longer

Fibre is one of the most overlooked nutrients when it comes to healthy weight management.

It helps support digestive health, contributes to fullness and can improve blood sugar and cholesterol management.

Australian adult women are generally encouraged to consume around 25g of dietary fibre per day.

Many women don't reach that amount.

Easy ways to get more fibre

• Add berries, chia seeds or oats to breakfast.

• Include vegetables at lunch and dinner.

• Choose wholegrain bread instead of white bread more often.

• Add lentils or beans to soups, salads and pasta sauces.

• Snack on fruit with the skin on where appropriate.

For example, half a cup of cooked lentils can provide around 7–8g of fibre.

Increase fibre gradually and drink enough water, particularly if your current intake is low.

How Zing Wellbeing can help: Explore the gut health recipes and meal plans in the Zing Wellbeing app, designed to help you include more nutritious, fibre-rich foods.

You can also see our SUPER popular Gut Health formula here

5. Walk more every day

Walking is one of the most accessible forms of exercise for weight management.

It's free, requires no special equipment and can fit into almost any lifestyle.

Walking also supports cardiovascular health, mood, stress management and overall fitness.

How much should you walk?

If you're currently averaging 3,000 steps a day, try gradually increasing to 5,000, then 6,000 or 7,000.

You don't have to reach 10,000 steps to experience health benefits.

The most important thing is to increase your movement from your current baseline.

Five simple ways to walk more

• Take a 10-minute walk after lunch.

• Walk while talking on the phone.

• Park a little further from the shops.

• Take an evening walk with your family.

• Meet a friend for a walk instead of always meeting for coffee.

Even three 10-minute walks throughout the day can make a meaningful difference to your activity levels.

Zing Wellbeing tip: Pair your walking routine with one of the meditations or coaching sessions available through the Zing Wellbeing app to support both physical and mental wellbeing.

6. Strength train two to three times per week

If you want to lose body fat while maintaining a strong, healthy body, strength training deserves a place in your routine.

When you lose weight, some of that weight can come from muscle rather than fat.

Resistance training helps preserve muscle, improves strength and supports bone health.

It also becomes increasingly important for women as they approach perimenopause, menopause and later life.

A simple beginner strength workout

Try two or three rounds of:

Rest as needed and focus on good technique.

Start with two sessions per week, gradually progressing as your fitness improves.

How Zing Wellbeing can help: The Zing Wellbeing app includes home workouts and exercise programs that help you build strength without needing an expensive gym membership.

7. Stop drinking so many of your calories

Liquid calories can add up surprisingly quickly.

Soft drinks, large flavoured coffees, juices, alcoholic drinks and sugary iced teas can contribute substantial energy without providing the same fullness as a balanced meal.

For example, a regular 375ml soft drink may contain approximately 150–160 calories.

Having one every day can add up to more than 1,000 calories over a week.

That doesn't mean you can never enjoy these drinks.

But replacing some with water or unsweetened alternatives is an easy way to reduce unnecessary calories.

What should you drink?

Water should be your main drink throughout the day.

Your individual fluid needs will vary depending on your body size, activity levels, temperature and health.

Try keeping a water bottle nearby and drinking regularly, particularly around exercise.

8. Plan your meals before the week begins

One of the biggest challenges with healthy eating isn't knowing what to eat.

It's finding the time and energy to prepare it.

When you're busy, tired and hungry at 6pm, takeaway can seem like the easiest option.

That's why meal planning can be such a powerful tool.

It removes daily decision-making and makes it easier to have nutritious meals available.

Try this simple weekly system

Choose three or four dinners you enjoy, make enough for leftovers, prepare one or two convenient lunches and keep nutritious snacks available.

For example:

You don't need to cook seven completely different meals every week.

In fact, repeating meals can make healthy eating much easier.

How Zing Wellbeing can help: The Zing Wellbeing app takes the guesswork out of meal planning, with customisable meal plans, recipes and options to suit different nutritional goals, including high-protein, lower-carbohydrate and weight-loss meal plans.

Explore the Zing Wellbeing meal plans

9. Prioritise seven to nine hours of sleep

Sleep is often overlooked when women are trying to lose weight.

But it plays an important role in appetite regulation, energy levels, recovery and food choices.

When you're sleep-deprived, you may feel hungrier, crave more energy-dense foods and have less motivation to exercise.

Most adults should aim for around seven to nine hours of sleep per night.

Try these simple changes

• Keep a consistent bedtime.

• Reduce screen time before bed.

• Avoid caffeine late in the day.

• Keep your bedroom cool, dark and comfortable.

• Establish a relaxing evening routine.

Getting enough sleep won't automatically cause weight loss, but it can make healthy habits much easier to maintain.

Zing Wellbeing tip: Our app includes meditations and wellbeing resources to help you build a more balanced daily routine.

10. Manage stress and emotional eating

For many women, weight management isn't simply about knowing what foods to eat.

Stress, emotional eating, fatigue and busy schedules can all influence our choices.

When you're overwhelmed, it's easy to reach for food as a source of comfort, distraction or quick energy.

And occasional emotional eating is completely normal.

The aim isn't to eliminate it, but to develop a wider range of strategies for managing difficult emotions.

What can you do instead?

Before reaching for food, ask yourself whether you're physically hungry, tired, stressed or simply needing a break.

If you're hungry, eat something satisfying.

If you're stressed, consider taking a short walk, practising deep breathing, calling a friend or giving yourself ten minutes to decompress.

Most importantly, avoid guilt.

One meal, one snack or one difficult day doesn't undo your progress.

How Zing Wellbeing can help: Our holistic approach combines nutrition, movement, mindset, meditation and expert coaching because looking after your mental wellbeing is just as important as looking after your physical health.

11. Be consistent, not perfect

One of the biggest mistakes people make when trying to lose weight is believing they need to be perfect.

They eat well from Monday to Thursday, enjoy pizza on Friday and then feel they've ruined everything.

But healthy weight loss doesn't work like that.

It's your overall habits across weeks and months that matter.

You can enjoy chocolate, pizza, pasta and meals out while still working towards a healthier lifestyle.

Try the 80/20 approach

As a flexible guide, aim to make nutritious, balanced choices most of the time while leaving room for foods you simply enjoy.

This isn't a mathematical rule or a requirement to track every mouthful.

It's a reminder that healthy eating should fit into real life.

Consistency beats perfection.

Every single time.

12. Follow a structured eight-week health challenge

Sometimes the hardest part of improving your health is knowing where to start.

You might understand the importance of protein, exercise, sleep and nutritious meals, but putting everything together can feel overwhelming.

That's where following a structured health program can make a real difference.

Rather than trying to work everything out yourself, you have a clear plan to follow.

And that can help you stay consistent long enough to turn new behaviours into lasting habits.

Why eight weeks is a great starting point

Eight weeks gives you time to:

• Build a regular meal-planning routine.

• Increase your daily protein and fibre intake.

• Establish a walking habit.

• Introduce strength training.

• Improve your sleep and recovery.

• Work on stress management and mindset.

• Learn which healthy habits work best for your lifestyle.

It's also long enough to notice improvements in energy, strength, fitness and potentially weight, without needing to rely on extreme approaches.

How the Zing Wellbeing eight-week health challenge can help

At Zing Wellbeing, our health challenges are designed around a holistic approach to women's health.

Rather than focusing on restrictive diets, we provide the tools and support to make healthy living easier.

Through the Zing Wellbeing app, members can access customisable meal plans, thousands of nutritious recipes, home workouts, meditations, expert coaching and a supportive community of women.

Whether your goal is to lose weight, improve your gut health, build strength or simply feel healthier and more energised, the focus is on creating sustainable habits.

Discover Zing Wellbeing and our health programs

Your simple eight-week plan to lose 5kg the healthy way

If losing 5kg is a suitable goal for you, here's a practical way to structure the next eight weeks.

You don't have to wait until each week to start the other habits. This is simply a way to introduce changes gradually so they feel manageable.

How to track your progress without obsessing over the scales

Your body weight naturally fluctuates due to hydration, hormones, digestion, menstrual cycle changes and other factors.

That's why weighing yourself every day and reacting to every fluctuation can be frustrating.

Instead, consider tracking progress in several ways.

You might notice that your clothes fit differently, you're getting stronger, you're sleeping better, you're less breathless when walking or you have more energy throughout the day.

If weighing yourself is helpful and doesn't create anxiety, use consistent conditions and look at the longer-term trend rather than individual readings.

Remember that progress isn't always linear.

And for women experiencing perimenopause or menopause, changes in hormones, sleep and body composition can make weight management more challenging. A personalised approach may be helpful.

Frequently asked questions about losing 5kg

How long does it take to lose 5kg?

For many adults, gradual weight loss of approximately 0.5–1kg per week is considered a reasonable range. This means losing 5kg may take around five to ten weeks, although some people will take longer.

Eight weeks can be a sensible goal for some people, but results depend on individual circumstances and there is no need to force a particular timeframe.

Can I lose 5kg without going to the gym?

Yes. You don't need a gym membership to lose weight.

Walking, home workouts, resistance bands and bodyweight exercises can all help improve fitness and support healthy weight management.

Nutrition, sleep and consistency are also important.

Do I need to cut out carbohydrates to lose 5kg?

No.

Carbohydrates are an important source of energy, particularly if you're physically active.

Foods such as oats, rice, potatoes, fruit, legumes and wholegrain bread can all form part of a healthy weight-loss eating pattern.

Focus on portions, fibre and overall meal balance rather than eliminating an entire food group.

How much protein should I eat to lose 5kg?

For many healthy adults, around 1.2–1.6g of protein per kilogram of body weight per day can be a useful range when trying to preserve muscle during weight loss.

Your individual needs will vary depending on your health, activity and training.

Can I lose 5kg just by walking?

Walking can help increase your daily energy expenditure and improve overall health.

Whether it leads to a 5kg weight loss depends on your overall energy balance and individual circumstances.

Combining walking with nutritious eating and strength training is generally a more rounded approach.

What's the best diet to lose 5kg?

The best eating pattern is one that's nutritionally balanced, appropriate for your health and sustainable for you.

A diet rich in vegetables, fruit, lean protein, wholegrains, legumes and healthy fats is a great starting point.

You don't need to follow a highly restrictive diet to achieve meaningful results.

Is losing 5kg in eight weeks healthy?

It can be a reasonable timeframe for some adults who have weight to lose. However, 5kg may be unnecessary or inappropriate for others, particularly those already at a healthy or low body weight.

If you're pregnant, breastfeeding, have a history of disordered eating or have a medical condition affecting your weight, seek individual advice before pursuing weight loss.

Focus on getting healthier, not just lighter

If there's one thing we want women to take away from this guide, it's this:

You don't need to punish your body to lose weight. You need to look after it.

Eat more nourishing food. Prioritise protein. Move your body. Build strength. Sleep well. Look after your mental health. And give yourself time.

Losing 5kg may be one of the outcomes, but the real reward is feeling stronger, healthier, more confident and more energised.

That's what we believe in at Zing Wellbeing.

And it's why our programs focus on the whole person, not simply a number on the scales.

Ready to start your own eight-week health transformation?

Explore the Zing Wellbeing app and our health challenges, with meal plans, recipes, workouts, meditations, expert coaching and community support to help you build healthier habits that last.

Join Zing Wellbeing today