When it comes to managing your weight, it's important to balance the kilojoules you take in with the kilojoules you burn each day. You can do this by eating a well-balanced diet and enjoying regular physical activity.

The World Health Organisation says the fundamental cause of obesity and overweight is an energy imbalance between kilojoules consumed and kilojoules expended1 - i.e. too many kilojoules taken in from food and beverages and not enough kilojoules used up through activity.

Some key things to remember when it comes to balancing energy in with energy out:

  1. All foods and beverages have the potential to contribute excess kilojoules, including those from our beverages, so be mindful of the total quantity of kilojoules you consume

  2. Even if your diet is nutritionally well balanced, consuming too much of any food or beverage can contribute to excess kilojoule intake and weight gain

  3. Manage portion sizes and how often you consume those portions

  4. Moving burns kilojoules so move more! Even simple activities like gardening, walking and doing the housework can help to burn kilojoules

And remember - regardless of your weight - regular physical activity is essential for optimum health. Balancing kilojoule intake with physical activity is the key to effective weight management and being fit.


  1. WHO (World Health Organization). May 2012. Obesity and Overweight. Fact Sheet No 311. Available at: http://www.who.int/mediacentre/factsheets/fs311/en/index.html. Last accessed 3 December 2012