1000 Calorie Project: How you can get lean in less than a month

Just as Dorothy went on a lions, tigers, and bears journey, I'm going to take you on one of weight loss, so your stomach can avoid the harsh surgical procedures that are now being used in Australia.

Grab my arm and follow me by dropping 1000 calories per day out of your diet.

Destination 1

Exhibit portion control. Imagine this – if you're overeating and consume solid food at about 2000 calories per day, cutting your portions by 25 per cent  is the easiest thing you can do – ridding your diet of 500 calories every day. Consume less – it's a no-brainer strategy.

Destination 2

Eat fresh, healthy, tasty food. You can still have your beef and eat it too. A Big Mac contains 563 calories, whereas a grilled sirloin steak contains 324 calories. Swipe crisps for veggies and donuts for fruit, and you'll add fibre and health while subtracting hundreds of calories per day.

Destination 3

Exercise. You'd think that Australia, often topping the Olympic gold medals per capita count, full of bronzed surfers and sports mad followers, would be an active bunch, eh? Negative. We rank 19th in a Stanford University study on global laziness.

Push and pull ups, squats, running, swimming, soccer, biking, hiking, and more… The most beautiful country in the world is also the best playground and gym – use it, and burn around 300 calories per session.

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Destination 4

Bin the fizzy drinks. 600ml of Coke has 258 calories. Water has zero. Enough said.

Destination 5

Cut the BS out of your diet. Donuts. Energy drinks. An inventory of biscuits in the cupboard at work. Triple hipster burgers and thick shakes. More chocolate every night. Cigarettes. Double scoop gelatos. Endless time at the computer. Nutella inserted into everything. "Yes, I'd like fries with that."

Enough of the processed, fatty-sugary-salty food. You're a grown up, and your body needs less BS and better health decisions. Start acting like it, and 400 calories disappear from your daily routine.

Destination 6

Drink less booze. A sneaky wine or two each night then some weekend indulgence adds up. Whether your flavour is beer, wine, or whisky and soft drink, those (average) three drinks per night hit the gut at about 375 calories.

Make it one drink, and save yourself 250 calories every day.

Destination 7

Sleep. Proper rest is just as important as veggies and exercise, as it's a vital for the mind, heart, weight, metabolism, hormones, stress relief, and energy.

A Deloitte study revealed the overall cost of poor sleep costs Australia $66 billion annually. Get some rest – it's great for weight loss and maintenance.

Destination 8

Take accountability. Look down at your body, a symbol of your overall health. You own that because of the choices you've made in the gym and the kitchen. Say these words – "my weight is my choice." Own it. Now stop waiting, and start doing.

In Australia, we have fields for running, oceans for swimming, and the sun shining upon us – leaving no excuse for placing 5th in the world on the OECD's Obesity Update report of 2017.

We've got an overweight majority with children following parents' lead. Doctors, hospitals, and big pharma are waiting with open wallets at the end of drive thru's, yet the there is no cure, only prevention.

The above elements represent north of a 1500 calories (6300 kilojoules) change in health. Though calorie counting isn't the be all end all, it's a damn fine journey to weight loss.

Balloons are for birthdays, not your belly. Come on Australia, we can all shift a bit of weight.

Want to get involved in a 1000 calorie project? We start Sunday, September 3. Imagine what 30,000 fewer calories in a month will do to your waistline. Email me here for details.