Replace two meals each day with KicStart™ VLCD shake or soup (typically breakfast and lunch, however, there is flexibility as you can choose which two meals you replace).

You can also have as many 'free foods' as you like such as a bowl of diced strawberries, blueberries and raspberries and / or a leafy salad.

Use the Portion Planner Disc to prepare enjoyable, portion controlled dinners. The Portion Planner Disc is a practical tool to help with the implementation of the Australian Dietary Guidelines. (view full Portion Planner Disc details and instructions)

By using the Disc, you can quite simply reduce the energy content of your evening meal by around 50%, without going hungry or feeling like you are on a diet.

You can also have as many 'free foods' as you like such as a leafy salad, homemade soup, cauliflower mash or roasted Italian style vegetables.

Enjoy a range of ‘free foods’ that can be eaten freely throughout the day, in addition to the KicStart™ meals and portion controlled main meal. ‘Free foods’ are healthy foods that don’t make a significant impact on body weight, as they contain few calories.

With access to unlimited ‘free foods’, there is no reason to go hungry or get bored. Strawberries, tomatoes, leafy salads, dry roasted vegetables and vegetable dips or salsas are just some examples of ‘free food’ options.

(view full 'free food' details)

Refer to the Recipes and Ideas section in your HWFL Week by Week Guide for ‘free food’ recipes or online (view).

It's important to drink plenty of sugar­ free fluids during the day to maintain your hydration and to avoid eating food when you are actually thirsty, not hungry.

Aim to drink up to two litres of water and /or 'free drinks' per day. 'Free drinks' include sparkling mineral water, fruit infused water, tea or coffee with a dash of milk or soda water for example. In your two litre total, you can include the water you mix with your KicStart™.

Tip: to help you reach the desired intake of two litres of water daily, try to get into the habit of filling the water bottle (provided in your Phase One kit) before breakfast and aim to finish it by lunch. Then refill it after lunch with the intention to drink this by bedtime.

IMPORTANT: If you have been advised to restrict your fluid intake, please follow your specific instructions as to total daily fluid volumes.

3 x 10 minutes of physical activity such as walking, swimming or cycling. If you are comfortably achieving this level of activity, or greater, please continue with your routine and aim to build upon it.

For those enrolled in the Osteoarthritis Healthy Weight For Life program - stronger lower limb muscles are very important part of your overall osteoarthritis management plans as they help cushion and stabilise the knee and hip joints during weight bearing activities such as walking.

Commence the exercises outlined in the Strength, Mobility & Pain Management handbook. Do these regularly - 3 times per week is recommended.

If you can easily complete the exercises and repetitions for level 1, then move on to the Level 2 exercises.