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HWFL Week by Week Guide

Please click the boxes to view topic details: Healthy Dinner Options Dinner – general guidelines Drinks Creating a plan Week 1: Kick-off What is KicStart? Preparing KicStart? ‘Free foods’ Week...

Welcome to the HWFL Week by Week Guide

Please click the boxes to view topic details:

Healthy Dinner Options

Healthy Dinner Options

  • Dinner – general guidelines
  • Drinks
  • Creating a plan
 Kick Start - Cafe Latte

Week 1: Kick-off

  • What is KicStart?
  • Preparing KicStart?
  • ‘Free foods’
 Goal setting Notes

Week 2: Goal Setting

  • Setting SMART goals
  • Long term and short term goals
  • Your personal goals
 Nutritional information concept

Week 3: Energy Balance

  • Fundamentals of weight gain / loss
  • Energy balance equation
  • Your energy balance
 Healthy Eating

Week 4: Healthy Eating and Drinking

  • Healthy food choices
  • Healthy drink choices
  • Food and drink choices
 Overweight women working out together in the gym

Week 5 & 6: Physical Activity for Life

  • The importance of physical activity
  • Types of physical activity
  • Tips for getting started
  • Painful joints and exercise
  • Preparing for your new routine
  • Your physical activity plan
 Healthy meal diet plan

Week 7: Lunch and Snacks

  • Healthy lunch and snack portions
  • So much food!
  • Planning for healthy lunches and snacks
 Body, Mind, and Spirit concept

Week 8: Mindful Eating and Drinking

  • Tips for mindful eating and drinking
  • Healthy eating and drinking patterns
  • Non-hunger factors
  • Mindful eating and drinking strategies
 New year wish post it on cork board

Week 9: Making Good Habits For Life

  • Making effective lifestyle changes
  • Keeping a diet and activity journal
  • Your diet and activity journal
 Fish diet salad with tuna

Week 10: Healthy Shopping, Cooking & Dining Out

  • Healthy shopping
  • Healthy cooking
  • Healthy dining out
  • Your healthy strategies
 Hand with anti stress ball

Week 11: Stress Management

  • What is stress?
  • Common stress responses
  • Dealing with stress
  • Problem solving skills
  • Your stress management plan
 Unity and love partnership

Week 12: The Importance of a Support Network

  • Why a support network could be important for you
  • Who should form your network?
  • Identifying your support network
 Blueberries

Week 13: The Importance of a Healthy Breakfast

  • Why a healthy breakfast is so important
  • Healthy breakfast portions
  • Tips for a quick healthy breakfast
 Yes you can motivational message

Week 16: Mastering Motivation

  • Different types of motivation
  • Strategies to help with motivation
  • When to use these motivation strategies
  • Working out your motivators
 I can do it concept

Week 17: Overcoming Weight Loss Plateaus

  • Causes of a weight loss plateau
  • Ways to overcome plateaus
  • The emotion of weight loss plateaus
 Nutritionist consultation

Week 18: Keeping it Going

  • Successful weight maintenance
  • Healthy Weight for Life
  • Reflect on your achievements

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