Small changes can make the difference

The World Cancer Research Fund has recently published the 100 Calorie challenge in an attempt to reduce the risk of cancer associated with being overweight or obese. This is encouraging people to make small sustainable changes to help weight loss but also importantly prevent weight gain. It is estimated that 100 Calories (420 kilojoules) excess everyday leads to roughly 5kg weight gain per year.

You can read the press release at

The point is that small changes do count.

Often people have the perception that to lose weight they have to change their whole diet and eat ‘bland’ food, temporarily ‘detox’ or eliminate entire food groups. These restrictive ‘diet’ methods require big changes and often are left to ‘start tomorrow’ or attempted temporarily with a temporary result. It should not be about missing out on your favourite food or changing your whole life, but rather focussing on small achievable behavioural goals that move you towards health and a healthy weight.

So what small changes can you make to your habits to make a difference? Where does that extra 100 calories come from? Everyone has a different eating habits and requirements and will benefit from individual assessment and advice. If you are unsure where to start and ready to make some long term changes or even just interested in finding out more for you and your family then it may be time to consult an Accredited Practising Dietitian and learn how easy it can be to achieve!

  • Save approximately 100 Calories by…
  • Skipping the mayonnaise in your burger
  • Choosing 1 scoop of ice cream instead of 2
  • Swapping 1 cup cooked rice for 1/2 cup of cooked rice and extra vegetables
  • Enjoying 1/2 tablespoon olive oil on your salad instead of 1 tablespoon
  • Swapping your large glass of wine (270ml) to a small glass (120ml) – drink it slowly and enjoy
  • Enjoying 4 squares of chocolate instead of 6
  • Skipping the crackers and waiting for dinner
  • Swapping your ‘large’ latte for a small/standard size
  • Avoiding that glass of soft drink

-Dominique Condo

(Dominique is an Accredited Practising Dietitian at Life Personal Trainers Unley Studio and PHD candidate at the Women’s & Children’s hospital)

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