Losing weight, particularly those first few kilos, is one of the most common goals we hear at Hammer’s Gym, whether it is January, after a holiday or simply the week someone decides enough is enough. The early kilos matter because they build momentum and prove to you that the process works. Here is how to lose your first 5 kilos in a way that is sustainable, so you are not repeating the same resolution next year.
1. Set clear, achievable goals
“I want to lose weight” is a wish. “I will lose 5 kilos in the next 10 weeks” is a goal. Break it into milestones: around half a kilo a week is realistic, sustainable and mostly fat rather than muscle or water. Write it down, keep it visible and track it. A simple food and training log, or an app, keeps you honest and lets you see progress on the weeks the scales stall. Our guide to setting goals you will actually achieve goes deeper.
2. Prioritise nutrition and portions
Exercise matters, but what you eat decides whether you lose fat. Build meals around lean protein, vegetables, fruit and whole grains, and cut back on processed food, refined sugar and alcohol, which add a lot of calories without filling you up. Portion size is the quiet culprit: even healthy food adds up. Use a smaller plate, eat slowly and stop at satisfied rather than full, and avoid grazing late at night. A modest deficit of 300 to 500 calories a day is all you need; our calorie deficit vs surplus explainer shows how to set it.
Pro tip: drink water through the day. Thirst is easily mistaken for hunger, and a glass of water before meals takes the edge off.
3. Combine strength and cardio
The most effective fat-loss training pairs strength work with cardio. Lifting builds and protects muscle, which raises the number of calories you burn at rest and makes sure the weight you lose is fat; cardio burns energy in the session and improves your heart and lungs. Start with two or three full-body strength sessions built on compound lifts (squats, lunges, deadlifts, rows, presses) plus two 30-minute moderate cardio sessions on the bike, rower or treadmill. Read why lifting weights is essential for weight loss and use our balanced gym program as your template.
4. Move every day, not just at the gym
Weight loss is not only about sessions; everyday activity adds up to a surprising number of calories over a week. Aim for 8,000 to 10,000 steps a day by walking to the shops, taking the stairs, parking further away and standing up regularly at work. A step counter or fitness watch keeps you honest and turns movement into a small daily game.
5. Rest and recover
It is easy to get swept up in a new routine and train every day. Overtraining leads to burnout, injuries and stalled progress. Sleep seven to eight hours, which regulates the appetite and stress hormones that drive overeating, and keep one or two rest days a week with light walking or stretching. Stress management matters too: yoga, a sauna session or simply a walk lowers cortisol, which otherwise works against fat loss. See our recovery hacks.
Bonus: measure more than the scales
Body weight bounces around daily. Take a waist measurement and progress photos every fortnight and weigh yourself weekly at the same time, then judge the monthly trend. Our article on tracking progress without the scales explains why this matters.
Start your first 5 kilos at Hammer’s Gym
The first few kilos are the foundation for everything that follows. Consistency with these five habits will get you there, and a plan and some support will get you there faster. Our personal trainers at Hammer’s Gym in Nunawading build fat-loss programs with nutrition guidance, and our group classes make the cardio part fun. Claim a free one-day trial and take the first step. We are minutes from Mitcham, Blackburn, Box Hill and Doncaster.