Losing the last 5kg can be the most challenging part of your weight loss journey. It’s often when your weight loss stalls, and a lot of people never manage to reach their ideal weight.

If you want to lose those last stubborn 5kgs, it’s time to focus on the fine details of your nutrition and exercise plan, as well as on your overall health and wellbeing.

Follow our 8 tips to lose the last 5kgs, and you might find it’s easier than you think!

8 things you can do to lose the last 5kg

1. Track what you’re eating for a week

At 28, we don’t believe in calorie counting, our philosophy is ‘just eat real food’. However, when you’re trying to lose those last 5 kilos, it is important to be mindful of what you’re eating each day. Try keeping a food diary for a week to see if anything is sneaking into your day… it might surprise you!

2. Reduce your snacking

stop snacking to lose the last 5kg

If you’re eating three regular, balanced meals, snacking is rarely needed unless you’re finding you’re consistently hungry. The exception to this is if you’re pregnant, breastfeeding, or have blood-sugar imbalances. If none of these apply to you, then consider reducing or cutting out your snacks until you reach your goal weight.

3. Limit your treat meals

How many treat meals are you having per week? When you start seeing results, it can be easy to slip back into old habits and allow an extra treat meal here and there to creep back into your weekly eating. Remember that consistency and sticking to your healthy eating program is key to seeing results, so ask yourself honestly if you are as dedicated to your nutrition as you were when you first started your journey.

4. Increase the intensity of your workouts and change it up!

Have you gotten too fit for your current exercise routine? To shift the kilos and get the best fitness results, we need to keep our bodies guessing and challenged, so don’t let yourself become too comfortable. If you aren’t feeling challenged by your workout then it’s time to increase the resistance, to change it up and increase the (fat) burn!

Here are a tough set of exercises we call ‘The Cardio Finisher’.

You can add to the end of your current workout routine. If it doesn’t help you shift those last 5kgs, shoot us a message and we’ll give you a few more suggestions!

#Sam 7 – Cardio Finisher

5. Eat foods that help control your weight-gaining hormones

If fat loss is your goal, hormonal control must be considered. If your hormones aren’t balanced it can promote fat storage and this is a common problem when you are trying to lose the last few kilos. And men, this applies to you too! To keep your fat-gaining hormones in check, stick to the 28 plan as close as possible and make sure you follow steps 6 and 7 too.

6. Improve your gut health

Remember, your health starts in the gut. We want to achieve a good balance of bacteria in our gut and the best way to do this is to include probiotic and fermented foods like sauerkraut, kimchi, kefir and miso. You also want to feed the good bacteria with natural pre-biotic foods such as garlic, leek onion, Jerusalem artichoke and more fermented foods. We have a range of gut-health promoting recipes in our 28 by Sam Wood online weight loss program.

7. Manage your physical and mental stress

A little bit of stress isn’t a bad thing, but if your stress is left unchecked for too long it can hurt your health and your waistline. Stress causes your body to produce high levels of stress hormones: cortisol, adrenaline and norepinephrine. Cortisol can suppress your immune system, increase blood pressure, decrease your digestion and increase your fat storage. To bring your stress levels down we recommend taking some regular YOU time with activities like walking (ideally in nature), deep breathing, meditation, yoga, reading, and/or taking a long bath with magnesium salts or natural essential oils such as lavender or ylang-ylang.

8. Get more sleep

It’s going to be hard to lose the last 5 kilos if you’re not getting enough sleep. Your body needs time to renew and repair all your systems, so do your best to get 8 hours of sleep each night. It really will maximise your weight loss and overall wellbeing. As an extra bonus, when you wake up feeling revitalised in the morning it can help you power through the day, which makes it easier to resist the call of high-calorie snacks when 3.30itis hits!

I’m a big believer in progress, not perfection but if you’re serious about losing those last 5 kilos then every little improvement you can make helps you shift that stubborn fat so you can finally hit your goal weight. I know you can do this!

Do you want my help to lose those last few stubborn kilos?

Let me be your personal trainer in your pocket! I’ve helped over 150,000 people lose over 2 million kilos, and I’d love to work with you, too.


For less than the cost of a cup of coffee per day, you’ll have a complete weight loss and fitness program you can access anywhere, any time.

  • New, customisable 28-minute video workouts
  • Pilates & yoga workouts
  • A weekly nutritionist-approved meal plan customised to your dietary preferences
  • Flexible menu options; swap and drop recipes and change serving sizes whenever you like.
  • Automated weekly shopping list, plus an optional grocery delivery service from Woolworths
  • A library of mindset podcasts designed to help you sleep, destress and stay focused to achieve your goals.

Live Support – 7 Days a Week. Losing weight and getting fit is a lot easier when you’ve got an expert team and a supportive community around you. As a 28er you’ll receive daily live support & motivation from me via my daily ‘Sam Cam’ and you can reach out to my crew of nutrition & fitness experts, 7 days a week, for help whenever you need it. Plus, you’ll gain access to my amazing Facebook community of supportive 28ers, so you’ll never feel alone!

All you need is a phone and 28 minutes a day!


Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.