Essentials Dietitian-Led HWFL program

This guide book is designed for use with all the Healthy Weight for Life™ Programs to provide participants with advice about healthy eating, increasing physical activity levels and maintaining motivation to help them achieve their goals.

A common mistake people make with the evening meal is over-consuming meats, rice, pasta, etc and not including enough tasty, low energy density foods (usually also high in fibre and water) such as salads and vegetables.

The Portion Planner Disc is used to help you serve enjoyable, nutritious portion controlled dinners so you can reduce the energy content of your evening meal by around 50% without feeling hungry or deprived.

One of the simplest ways to take control of what and how much you eat is to pack your own lunch and snacks every day.

It is important to drink plenty of water during the day to maintain your hydration and to avoid eating when you are actually thirsty rather than hungry.

To help you reach the desired intake of water each day try to get into the habit of filling this drink bottle before breakfast and aim to finish it by lunchtime. Then refill it again after lunch with the intention of drinking it by bedtime.

Excess weight carried around the abdomen is an independent risk factor for health problems. The recommended waist targets are below 94cm for men and less than 80cm for women.

Every centimetre that you can lose will help, so keep a track weekly with a tape measure.