HWFL Week by Week Guide - Contents

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Welcome to Phase 1

The primary goals for these six weeks are to achieve a weight loss of around 5 to 6%, gradually and slowly build up the amount of physical activity you are doing each day and understand the:

  • fundamentals of weight gain and weight loss
  • energy content of foods
  • benefits of regular physical activity.
  •  
Wk 4 Healthy Eating_tuna

Healthy Dinner Portions

  • Dinner – general guidelines
  • Drinks
  • Creating a plan

Wk 1 : Kick-off

  • What is KicStart?
  • Preparing KicStart?
  • 'Free foods'
Goal setting Notes_Square

Wk 2 : Goal Setting

  • Setting SMART goals
  • Long term and short term goals
  • Your personal goals
nutritional information concept. hand use the magnifying glass to zoom in to see the details of the nutrition facts from food , salad bowl

Wk 3 : Energy Balance

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

Wk 4 : Healthy Eating and Drinking

  • Healthy food choices
  • Healthy drink choices
  • Food and drink choices
Rear view of overweight women working out together with a fitness ball and step platforms in the gym.

Wk 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 slimming diet plan daily ready menu background, organic fresh dishes and smoothie, fork knife on paper eco bag as food delivery courier service at home in office concept, close up view.

Wk 7 : Lunch and Snacks

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

Wk 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.

Wk 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, tomatoes, arugula on light background. Healthy vegetarian lunch. Concept eco restaurant delivery, environment protection. Take away food in brown paper craft plate.

Wk 10 : Healthy Shopping, Cooking & Dining Out

  • Healthy shopping
  • Healthy cooking
  • Healthy dining out
  • Your healthy strategies
Arm or hand with a white shirt pressure pink anti stress ball in the dark or black background

Wk 11 : Stress Management

  • What is stress?
  • Common stress responses
  • Dealing with stress
  • Problem solving skills
  • Your stress management plan
Unity and love partnership as ropes shaped as a heart in a group of diverse strings connected together shaped as a support symbol expressing the feeling of teamwork and togetherness.

Wk 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 Square

Wk 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 inspirational message concept written on the sand of beach

Wk 16 : Mastering Motivation

  • Different types of motivation
  • Strategies to help with motivation
  • When to use these motivation strategies
  • Working out your motivators
Man using scissors to remove the word can't to read I can do it concept for self belief, positive attitude and motivation

Wk 17 : Overcoming Weight Loss Plateaus

  • Causes of a weight loss plateau
  • Ways to overcome plateaus
  • The emotion of weight loss plateaus
Nutritionist giving consultation to patient with healthy fruit and vegetable, Right nutrition and diet concept

Wk 18 : Keeping it Going

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