Realfit Gym & Personal Training Malvern East

Realfit is a results-based Gym and Personal training facility located in Malvern East, Melbourne. Book An Appointment Today!

+61-3-9571-9271 135 Waverley Rd, Malvern East
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  /  Expert Advice   /  7 TIPS FOR LOSING THE LAST 5 KILOS



We know that when it comes to losing that last 5 kilos the old rules no longer apply. When near the final five, suddenly you’re in a whole new universe. Doctors and researchers have discovered a reason and it’s this; your set point has changed!

What that means is that even though you have 5 kilos left to lose, your body thinks you are already skinny and lean, but don’t worry we’ve helped hundreds of people drop the final five, we can help you too.

The key is to stay active and get serious. Get your strategy set and you’ll find success.

So without further delay, here are the top seven tips for losing the last 5 kilos.


  1. Let those who around you know what you are doing and find an accountability partner and/or group.

We believe that when you surround yourself with likeminded individuals you drastically increase your chances of success or exceeding it. We see it daily.

  1. Remove all unhealthy temptations from your cupboards, fridge and pantry.

Why have tempting foods in your house that don’t align with your goals? Temptations removed equals setbacks removed.

  1. Create a specific shopping list based on healthy 300 – 400 calories (kCal) meals.

Do not go into a supermarket blindly. Have a pre-planned list and stick to the outside perimeter of the store where you will find whole and healthy food items.
P.S. Bonus tip – in addition to a list, give yourself a time limit so you are not tempted to browse. If you are a parent, your kids will love this game.

  1. Drink more water.

As a general rule, women need about 8 cups of water and men need about 10 cups of water per day. To help meet these recommendations, find a water bottler that helps you track your water intake per day. If you have a hard time remembering to drink water set an alarm on your phone while you are working to develop this as new habit.

  1. Increase the amount of protein you are eating daily.

 Look for products that contain whey protein. Your body doesn’t store protein as quickly as it does carbs plus protein is the building block of lean muscle which helps you burn more calories. Increasing the amount of protein that you eat and the more likely you’ll lose weight.

  1. Reduce your stress.

 You are not imagining it when stress and weight gain seem to go hand in hand. Stress releases your cortisol levels in your body which makes your body store fat at a higher rate.

 7. Get adequate, uninterrupted sleep every night.

Get a healthy dose of natural melatonin. Sleep is essential to every healthy lifestyle. Your body requires 7 – 8 hours of rest every night. Sleeping any less even if you don’t feel tired is stopping your body from performing at its best.

We know how hard it is to lose the final five but we also know it’s possible and it’s not only possible it can also be fun. We’ve helped hundreds of people lose five kilos and more right here in our gym.

That’s because when you sign up to one-on-one personal training packages or one of our 6 or 12-week challenges, we don’t let you lift a finger without you learning on best ways on how your body burns fat.  

If you want to find out more how we can help or if you had any specific nutritional questions, please get in touch.


Chris and the team at RealFit