If you’ve only got a few kilos left to lose until you reach your ideal weight, but that weight won’t budge no matter what you do, you’re not alone. It’s a common problem a lot of people struggle with. The good news is that you can get passed your weight stall and finally reach your ideal weight, you just need to follow my advice.

I’ve helped 250,000 people lose over 2 million kilos with my fitness & nutrition app, so I know losing the last 5kg is always the most challenging part of every weight loss journey.

There can be a number of surprising (but easily fixed) reasons why those last 5 kilos won’t come off. Follow these 8 quick tips to lose the last 5kgs, and you might find reaching to your goal weight is easier and quicker than you think!

healthy eating planner

8 quick tips to lose the last 5kg

My approach to losing the last few kilos will not only help you improve your current eating and exercise plan so you can reach your ideal weight, but you’ll probably find that your energy and sense of wellbeing improves at the same time!

1. Track what you’re eating (and drinking!) for a week

If you want to lose those last stubborn 5kgs, you’re going to need to change what you’ve been doing. But first, you need to know what you ARE doing.

At 28, we don’t believe in calorie counting to lose weight and our philosophy is ‘just eat real food’ and ‘move every day’. This approach works successfully for thousands of our 28ers, but when you’re trying to lose those last 5 kilos and your weight won’t budge, tracking calories (just until you reach your goal weight) can really help you focus in on your daily food intake.

While you’re trying to lose the last couple of kilos it’s important to be aware of what you’re eating each day, and cut out unnecessary calories where you can. This is where a food diary can help.

  • Try keeping a record of what you eat and drink for a week.
  • Record everything you consume
  • Review your diary at the end of the week
  • Highlight anything that might be sneaking into your day (extra portions, snacks, wine, etc) that could be hindering your weight loss.

If you’re struggling to lose the last 5kgs and you don’t know why, start a food diary and track everything you eat for a week – the results might surprise you!

2. Reduce your snacking

stop snacking to lose the last 5kg
Reduce your snacking when you’re trying to lose the last few kilos

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!

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 nutrition plan as closely as possible and make sure you follow steps 6 and 7 below, 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 to shift that stubborn fat will help you hit your goal weight. I know you can do this!

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

My online program has helped over 250,000 people lose over 2 million kilos.

Let me be your personal trainer in your pocket! For less than the cost of a cup of coffee per day, I’ll help you achieve your weight loss goals with my have a proven weight loss and fitness program you can access anywhere, any time.

  • Customisable 28-minute video workouts – workout with me in real-time
  • Pilates & yoga workouts for improving flexibility
  • A weekly nutritionist-approved meal plan (specific to your dietary preferences)
  • Flexible menu options: swap and drop recipes and change serving sizes as you like
  • Weekly shopping list to see everything you’ll need for the week ahead
  • Optional grocery delivery service from Woolworths
  • A library of motivation & mindset podcasts to help you achieve your health goals
  • Access to our amazingly supportive Facebook community of 28ers
  • Live support from me and my crew, 7 days a week
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.