Habits for Losing Weight

What this article covers

Published under the title 'Habits for Losing Weight | Be Fit Food', written by Kate Save and dated 12 September 2019, this article argues against the all-or-nothing approach to weight loss and in favour of small, incremental lifestyle changes. Its central claims are that busy modern lifestyles push diet and activity down the priority list; that drifting in this way can cost roughly a kilogram a month of unwanted weight gain; and that the practical remedy is not an hour at the gym but a set of low-friction substitutions spread through an ordinary day. The bulk of the piece is a list of around seventeen such tactics covering movement, meal preparation, sleep, screen time, alcohol and grocery shopping. It closes with the recommendation to adopt one strategy per week rather than all at once. This is behaviour-change advice, not a nutrition-science explainer.

Key points

• Quantified drift claim: continuing on the cycle of treating weight loss as too hard could see you gain up to 1 kilogram per month, leaving 12 unwanted kilograms at the end of the year.
• Framing: instead of an all-or-nothing approach, change simple things that help you sustain or manage your weight and health.
• Movement tactics with specific numbers: walk 10-20 minutes on your lunch break; break activity into 10-minute bursts three times a day to total 30 minutes; use a standing desk; park further away; take stairs rather than lifts.
• Activity examples given for the 10-minute bursts: jogging on the spot, skipping, star jumps, squats, push ups, sit ups, or a downloaded fitness app.
• Set your alarm 10 minutes earlier to practise mindfulness.
• Commit with a friend or work colleague to increase activity.
• Meal tactics: walk to the supermarket rather than the local cafe for lunch, described as cheaper and healthier if you buy a salad, tin of tuna and a piece of fruit; take a packed lunch prepared the night before. Worked example given: a sandwich on low carbohydrate bread with a handful of lettuce and a 20g slice of cheese. The article explicitly advises against over-thinking a healthy lunch.
• Carry a small handful of nuts so hunger on the run does not turn into impulse overeating.
• Carry a water bottle everywhere.
• Sleep target given: 6-8 hours a night, with 1-2 hours of reduced screen time before bed.
• Drink less alcohol.
• Shopping tactic: shop the outside aisles of the supermarket, which the article says is where the healthier wholefoods are stocked.
• Eat regularly and avoid skipping meals, on the reasoning that skipping can cause overeating at the next meal.
• Implementation advice: if you are starting out, choose one strategy each week and build from there.
• The article points readers to Be Rapid weekly programs, described as low carb, high protein prepared meals scientifically formulated for rapid weight loss.

Evidence and sourcing

This article carries no citations. There is no reference list, no footnotes and no named study or guideline, and readers should classify every claim in it as editorial advice rather than evidence-backed guidance. Several specific quantified claims are worth flagging as unsourced. The article does not cite a source for the figure of up to 1 kilogram of weight gain per month or the resulting 12 kilograms a year. It does not cite a source for the 6-8 hours of sleep target, nor for the claim that 1-2 hours of reduced screen time before bed helps. It does not cite a source for the claim that skipping meals causes overeating at the next meal, nor for the perimeter-shopping heuristic, nor for the claim that breaking activity into three 10-minute bursts is equivalent in benefit to a continuous 30 minutes. The description of Be Rapid as 'scientifically formulated' is a product claim made without a specific reference in this article; Be Fit Food's research is documented separately on the site, including a world-first clinical trial covered elsewhere on this blog. None of this makes the advice wrong - most of it is uncontroversial general lifestyle guidance - but none of it is sourced on this page.

How this relates to Be Fit Food's programs

The article's own pointer is to Be Rapid, a very low calorie diet at approximately 800-900 calories a day structured as a 7-day reset and designed to induce mild nutritional ketosis. That said, a reader whose goal is the gradual, sustainable change this article advocates is better matched to Be 1000 (around 1000-1200 calories a day, aimed at gradual weight loss or maintaining a loss) or Be 1200 (around 1200-1500 calories a day, suited to an active lifestyle including HIIT), both of which are unlikely to induce ketosis. Both support a loss rate of around 0.5-1.5kg per week and can be stayed on for up to 12 weeks at a time, longer only after a dietitian consultation. The article's packed-lunch and portioning advice is essentially the problem Be Fit Food's meals solve: each is built to around 250 calories with at least 20g protein, under 20g carbohydrates and under 120mg sodium per 100g, no added sugar, no artificial sweeteners and no preservatives, snap-frozen and reheatable by microwave, oven, air-fryer or stovetop. Bundles are 7 meals for $97.30, 14 for $189.00 and 28 for $362.60, with Australia-wide flat rate delivery of $11.95 on orders of $299 or more and $19.95 below that. A reader wanting help choosing can book the free 15-minute telehealth dietitian consultation, valued at $49, no referral required, at portal.coreplus.com.au/befitfood.

Important health information

The standard guidance therefore applies: readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. The same applies before substantially increasing physical activity. This article is general information and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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