How to Lose Your First 5kg: A No-Nonsense Guide for Women in Orewa, Auckland
Ready to Lose Your First 5kg? Let’s Make It Happen!
Hi there! I’m Peter Walker, a personal trainer in Auckland, and I’ve spent the last 10 years helping people shed unwanted weight, feel confident in their own skin, and finally wear those “one-day-I’ll-fit-into-this” jeans. If you’re a woman in Orewa looking to lose your first 5kg without resorting to weird diets, soul-destroying workouts, or giving up your beloved coffee, you’re in the right place.
This guide isn’t about quick fixes, detox teas, or wrapping yourself in cling film and hoping for the best. It’s about real, sustainable strategies that will actually work for you. Plus, I’ll throw in a little humour, because let’s be honest, weight loss can feel like a bit of a slog.
Step 1: The Secret Sauce – A Calorie Deficit (Not a Juice Cleanse)
I wish I could tell you that the secret to weight loss is some magical superfood like unicorn dust or an overpriced acai bowl, but here’s the truth: if you want to lose weight, you need to burn more calories than you consume. This is called a calorie deficit, and it’s the foundation of weight loss. No gimmicks, no tricks, just simple science.
How Do You Get Into a Calorie Deficit?
Find Out Your Maintenance Calories – This is the number of calories your body needs to stay the same weight. You can use an online calculator or get in touch with me, and I’ll help you figure it out.
Reduce Your Calories by 15% – If your maintenance level is 2000 calories, eating around 1700 per day will get the ball rolling.
Move More – No, you don’t need to start running marathons (I don’t even like running myself), but we’ll get into that soon.
Step 2: Manage Expectations – The Tortoise Wins the Race
If you’re expecting to lose 5kg in a week, I’m sorry to say this isn’t an episode of The Biggest Loser. Sustainable weight loss is around 0.5kg per week. That means in 10 weeks, you could be 5kg lighter – and, more importantly, you won’t have to sell your soul to a fad diet to get there.
Crash dieting is like a bad relationship – it works for a bit, but then it all comes crashing down, and you end up right back where you started, plus a little extra heartbreak (or in this case, weight gain).
Slow and steady wins the race, my friend.
Step 3: Eat Like You Give a Damn
Dieting doesn’t mean eating sad lettuce leaves and dry chicken. Food should be enjoyable! The key is high-protein, whole foods that keep you full and happy.
Protein is Queen – Aim for 1.5-2g of protein per kg of body weight (e.g., if you weigh 80kg, that’s 120-160g of protein per day). Protein helps you feel fuller for longer and keeps those snack cravings in check.
Don’t Fear Carbs – They’re not your enemy; they’re just misunderstood. Stick to whole grains, veggies, and fruits instead of refined junk.
Fats Are Friends, Not Foes – Healthy fats from nuts, avocado, and olive oil are great for you (just watch portion sizes).
And yes, Orewa has some fantastic cafes, and you don’t need to swear off flat whites forever. Just balance things out.
Step 4: Move That Booty (Without Hating Your Life)
Good news – you don’t need to spend hours in the gym! Walking is one of the most underrated forms of exercise, and it’s the easiest way to burn extra calories without even realising it.
Your Goal: 10,000 steps a day.
Here’s how to get them in:
Park further away from the supermarket entrance (bonus: fewer trolley dings on your car).
Walk along Orewa Beach – beautiful and burns calories? Win-win.
Take the stairs instead of the lift (yes, even if it means a sweaty forehead).
Once you’ve nailed the daily movement, weight training is a great way to tone up and get stronger. But let’s start with the basics first.
Step 5: Sleep Like a Baby (Because Sleep is a Fat-Loss Superpower)
If you’re running on five hours of sleep, you’re basically sabotaging your weight loss efforts. Lack of sleep messes with hunger hormones, making you crave all the bad stuff. Aim for at least 7 hours a night.
Tips for better sleep:
Put your phone away an hour before bed (yes, even TikTok can wait).
Keep your bedroom cool and dark.
Stick to a bedtime routine – yes, even as an adult.
Step 6: Stress Less, Laugh More
Ever noticed how you crave chocolate when you’re stressed? That’s because high stress levels increase cortisol, which makes you want to eat everything in sight.
Ways to de-stress:
Get outside and soak up some sunshine. Orewa is gorgeous – use it to your advantage.
Try yoga or meditation (or just five deep breaths before you stress-eat that muffin).
Call a friend and have a laugh – it’s good for the soul.
What’s Next? Keep Climbing That Ladder!
Losing your first 5kg is just the start! The key is to stay consistent, celebrate small wins, and keep climbing. Think of me as your personal trainer, cheerleader, and slightly sarcastic guide to better health. I’ll help you get started, but my goal is for you to feel confident enough to continue on your own.
You’ve Got This! Let’s Get Started
Thanks for reading! If you’re ready to take your weight loss to the next level and want a personalised plan, reach out. I’d love to help you get fitter, stronger, and feeling amazing.
💪 Drop me a message here
Let’s do this – and don’t worry, you can still have your coffee.
