1. Weight Loss Challenge

2. Welcome!
Mobile phones turned off
Write down all your questions

3. Who has lost weight this week?
Congratulations!

4. 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?

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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: 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: 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: 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: Fat: 62 grams
Chicken with green beans, mixed vegetables and half a portion of rice
Calories: 530
Fat: 13 grams

11. Next Week
Bone Health

12. 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

13. 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!