Welcome to Phase Three
Welcome to the third and final six weeks of the Healthy Weight For Life™ program.
By now you should have ordered and received your Phase Three kit containing 21 sachets of KicStart™ VLCD meal replacements to help you complete the next six weeks of the program.
The primary goals for Phase Three, and after your official 18 week program has concluded, are to sustain a stable weight, maintain an average of 30 minutes of planned activity each day, have a positive attitude for the long term, plus understand the:
-
- importance of not skipping breakfast
- balance of "extras" with "activity blocks"
- strategies to improve motivation
- secrets for successful weight maintenance
To help achieve these goals, during Phase Three the plan is:
Week 1-6
2 x KicStart™ VLCD shake or soup replaces 2 meals a day, usually breakfast and lunch. (84 sachets provided)
The third main meal, usually dinner, is a portion controlled normal meal prepared using the Healthy Weight For Life tools. View details.
Week 7-12
1 x KicStart VLCD shake or soup to replace 1 meal a day, usually breakfast. (42 sachets provided)
The other 2 main meals, usually lunch and dinner, and snacks are portion controlled versions of your usual food choices prepared using the Healthy Weight For Life tools. View details.
Week 13 – 18+
A small number of KicStart VLCD meals are included in phase 3 to support the transition to no replaced meals. (21 sachets provided)
The 3 main meals and snacks are portion controlled normal meals prepared using the Healthy Weight For Life tools. View details.
Prepare a balanced and portion planned breakfast
E.g. Poached eggs on sourdough toast
Prepare portion planned lunch and snacks
E.g. A turkey salad sandwich with fruit and yoghurt.
Prepare a healthy meal using the Portion Planner Disc to serve (view)
E.g. Atlantic salmon with potato and warm bean salad
'Free foods' (view) plus snacks from your portion planned lunch and snacks
E.g. quick and easy salsa
Up to two litres of water and 'free drinks'
E.g. sparkling water with lemon
*Tip - swap the meal that you are using KicStart™ for to suit your routine on a particular day.
130 minutes (or more) of physical activity daily or use a pedometer to target 10,000 steps per day
+ level 3 strength, balance and mobility exercises 3 x per week
For those on the Osteoarthritis Healthy Weight for Life program:
Continue on with the exercises outlined in the Knee and Hip Strength, Mobility & Pain Management Kit
Use the Healthy Weight For Life™ lunch and snack bag to prepare an enjoyable, portion planned morning tea, lunch and afternoon tea.
Use the Portion Planner Disc to prepare nutritionally balanced and delicious dinners.
Aim to drink up to two litres of water per day, including 'free drinks' such as sparkling mineral water.