Weight Loss Challenge

Welcome! Mobile phones turned off Write down all your questions

Who has lost weight this week? Congratulations!

How are you feeling? How are your energy levels? Are you sleeping differently? How are your bowel movements? Are you craving sweet foods? How do your clothes feel on you?

T H I S W E E K Eating Out Eating out is part of our way of life, but when you’re trying to eat a healthy balanced diet or on a weight management programme, you need to be even more aware of what is in your meal

What do you consider eating out to be? At a restaurant Getting takeaways At a party At a wedding For a birthday Attending a barbecue

Survival strategies Don’t go on an empty stomach, try having an apple or glass of water before leaving for the restaurant to curb your appetite Alcohol may stimulate your appetite so limit your consumption If you are dinning in a restaurant, have your waiter remove your plate as soon as you have finished, remember you do not need to finish everything on your plate

Ordering guidelines Ask questions about how the meal options are going to be prepared Try ordering two starters, or a soup and salad instead of a main course Spilt a main course with a companion, and order an extra salad or side of vegetables Ask for sauces and gravy to be served on the side

Meal preparation techniques Full fat Deep fried Sautéed Breadcrumbed Cream sauce Cheese sauce Crispy Special sauce Low fat Steamed Grilled Roasted Boiled Wine sauce Poached Stir fried

Different Food Choices Restaurant: If you have this: Then you are eating: But if you have this: Mexican food Tostada with chicken and soft drink Calories:1340 Fat: this is 11 teaspoons of fat Two roasted chicken pieces, taco with vegetable mix, and water Calories: 510 Fat: 16 grams Tearoom Double sandwich with cheese and ham, fries and soft drink Calories:1200 Fat: 60 grams Sandwich with ham and grilled chicken, a spinach salad and water or light soft drink Calories: 400 Fat: 14 grams Snack bar A double hamburger with cheese, fries and soft drink Calories:1650 Fat: 85 grams Mixed salad with smoked chicken and dressing Calories: 355 Fat: 10 grams Italian food A slice of pizza with cheese, a slice of pizza with pepperoni and soft drink Calories:1390 Fat: 50 grams A slice of pizza with fresh mushrooms, a mixed salad with light dressing Calories: 590 Fat: 20 grams Chinese food Combination of sweet and sour pork, noodles and soft drink Calories: 1400 Fat: 62 grams Chicken with green beans, mixed vegetables and half a portion of rice Calories: 530 Fat: 13 grams

Next Week Bone Health

Healthy nutrition… Start every day with a nutritious breakfast Eat plenty of good proteins every day Eat 5-6 small meals per day Aim to drink 2 litres of water each day Eat a wide variety of fruit and vegetables (5 + a day) Ensure sufficient physical exercise Always ask about your meal choices cooking preparation

Don’t forget To bring pen and paper Keep a log of everything you eat and drink over the next week and bring it with you to the next meeting Bring along a friend!