Welcome to Phase Two

Welcome to Phase Two, the second six weeks of the Healthy Weight For Life™ program.

By now you should have received your Phase Two kit containing 42 sachets of KicStart™ VLCD meal replacements.

The primary goals for the next six weeks are to achieve and maintain weight loss of around 7 to 10% of your starting weight, to progressively increase your physical activity; plus for you to understand the:

- conscious and unconscious influences on your food choices.
- benefits of healthy shopping and reading food labels.
- steps for making good habits for life.
- importance of stress management and a support network.

If the kit has not yet arrived, or you have not yet ordered your Phase Two kit, please call the Healthy Weight For Life™ team on 1800 226 180 or SMS 0429 200 622.

To help achieve these goals, during Phase Two the plan is:

Phase 1 - Motivate

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.

Phase 2: Consolidate

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.

Phase 3: Maintain

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.

Breakfast

Use KicStart™ shake or soup*

E.g. Kicstart™ VLCD shake plus some (optional) 'free foods' such as a bowl of diced strawberries, blueberries and raspberries.

Lunch

Prepare portion planned lunch and snacks

E.g. Prepare portion planned lunch and snacks such as a turkey salad sandwich with fruit and yoghurt.

Dinner

Prepare a healthy meal using the Portion Planner Disc to serve (view)

E.g. Prepare a portion planned dinner such as fresh tomato pasta with balsamic chicken.

Snacks

'Free foods' (view) plus snacks from your portion planned lunch and snacks

E.g. grilled soy and sesame mushrooms

Drink

Up to two litres of water and 'free drinks'

E.g. sparkling water with lemon

glass of ice tea with lemon and mint on white background

*Tip - swap the meal that you are using KicStart™ for to suit your routine on a particular day.

Activity

30 minutes (or more) of physical activity daily

+ level 2 strength, balance and mobility exercises 3 x per week

Strengthening

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

The weekly topics for Phase One:

Week 7

Lunch and Snacks

(view)

Week 8

Mindful Eating and Drinking

(view)

Week 9

Making Good Habits for Life

(view)

Week 10

Healthy Shopping, Cooking and Dining Out

(view)

Week 11

Stress Management

(view)

Week 12

The Importance of a Support Network

(view)

Further details on each element

Breakfast

Replace breakfast with KicStart VLCD shake or soup, adding some optional 'free foods' (view)

(Most people will continue replacing breakfast with KicStart™ during Phase Two)

However, if your daily commitments make it more convenient for you to continue replacing the lunch meal with KicStart™, please skip ahead to week 13, which covers the portions for "Healthy Breakfasts" and come back to week 7 "Lunch and Snacks" at the beginning of Phase Three.)

Lunch

Dinner

Snacks

Drinks

Aim to drink up to two litres of water and / or 'free drinks' such as a diet cordial or mineral water per day.

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.

Activity

Knee and Hip Strength, Balance and Mobility Exercises

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 level 2 exercises outlined in the Strength, Mobility & Pain Management handbook and online. Do these regularly - 3 times per week is recommended.

If you can easily complete the exercises and repetitions for level 2, then move on to the Level 3 exercises.

Remember to take your weight and waist measurements. Record your results online or phone/SMS your measurements to the Healthy Weight For Life™ Support Team. (contact us).