Unfortunately, there is no ‘quick fix’ treatment for obesity. In most cases, a kilojoule-controlled diet with regular exercise will help you lose weight and feel better. It’s also important to stay positive. Reducing your kilojoule intake One way to lose weight is to change your diet to create an energy deficit. You can do this by swapping unhealthy and high-energy food choices such as fast food, processed food, sugary drinks and alcohol, for healthier choices such as vegetables and fruit. Be careful of diets that encourage unhealthy behaviours or restrict certain foods completely. When planning to change your diet, it may be helpful to speak with a dietitian about a tailored food program. Increasing physical activity To lose weight, it’s also important to combine diet changes with at least 30 minutes of moderate-intensity physical activity each day — anything that requires more effort than usual, such as brisk walking, swimming or playing tennis. Many physical activities can fit into your daily life, such as taking the stairs instead of the lift, physically playing with your children, taking public transport or cycling. You may find it helpful to join an exercise group or sports team for motivation and support. Research shows that: doing any physical activity is better than doing none; incorporating daily physical activity is more effective than only once or twice a week strength or resistance training exercise (exercising with weights) at least twice a week is particularly helpful for your metabolism (how fast you burn energy) and bone health. Supporting your weight loss If you’ve found it hard to lose weight in the past, it may be helpful to see a counsellor or psychologist who can help you with long-term changes. Techniques such as cognitive-behavioural therapy can help make it easier to lose weight by teaching you to recognise when and why you eat, or to change unhelpful thoughts or thinking patterns. Your doctor can refer you to a counsellor or psychologist. Weight-loss medicines Prescription medicines are available for weight loss in Australia. However, it's important to use these in combination with reducing your kilojoule intake and increasing physical activity. Some medicines work by reducing the amount of fat you absorb from food, while others make you feel less hungry. Weight loss medicines have side effects and aren't suitable for everyone. Talk to your doctor or pharmacist before starting a weight-loss medicine to see if it's right for you. Weight-loss surgery Bariatric surgery can help some people lose weight by changing the way the body digests and absorbs food. When considering weight loss surgery, your doctor will take into account aspects such as your BMI, whether you’ve tried other methods to lose weight, and how much obesity affects your daily activities. Complementary therapies and supplements There are many alternative treatments and pills that are said to work wonders for obesity and weight loss. But they shouldn’t replace the proven methods, described above.