Follow a healthy diet
- eat breakfast everyday
- don't skip meals
- eat filling foods (or low point foods)
Each day eat:
- 2-3 pieces of fruit a day
- 5 serves of vegetables
- 2 serves lean protien
- 4 serves of dairy
- 8-10 glasses of fluid a day
- 2 serves of healthy oils
- Multi-vitamin
- whole grains
Activity
Exercise for at least 30 minutes a day (40-60 minutes a day of moderate activity is recommended each day to prevent excess weight gain.)
earn at least 4 bonus points a day or (28 a week)
Vary your exercises
Set fitness goals
increase intensity
Maintenance Must-haves
Some of the key behaviours we have learnt over our weight loss journey will help make healthy habits for life.
Think positively
Plan ahead
Stay focused
Use your support network
Make time for yourself
Weight
Check your weight regularly, if weight increases take steps to decrease weight gain. (I personally weigh myself daily) Keep within 2kg of your goal weight.
This page is where I can make myself accountable for my weight loss and measurements.
- Week 78: 53.0kg (06/01/2011)
- Week 77: 53.7kg (30/12/2010)
- Week 76: 52.9kg (23/12/2010)
- Week 75: 52.1kg (15/12/2010)
- Week 74: 52.0kg (9/12/2010)
- Week 73: -- (2/12/2010)
- Week 72: -- (25/11/2010)
- Week 71: 52.7kg (18/11/2010)
- Week 70: 53.7kg (11/11/2010)
- Week 69: -- (4/11/2010)
- Week 68: -- (28/10/2010)
- Week 67: 53kg (21/10/2010)
- Week 66: 53kg
- Week 65: 53kg
- Week 64: 53kg
- Week 63: 52.7kg
- Week 62: 48.5kg
- Week 61: 47.6kg
- Week 60: 48.9kg
- Week 59: 50.8kg (official weigh in)
- Week 58: 48.8kg
- Week 57: 48.6kg
- Week 56: 51.2kg (official weigh in)
- Week 55: 49.0kg (-0.9KG) (8.5KG LOSS @ww) 25.4kg total
- Week 54: 49.9kg (-1.4kg)
- Week 53: 51.3kg (-500g)
- Week 52: 51.8kg (official weigh in)
- Week 51: 50.4kg (-200g)
- Week 50: 50.6kg (-1kg)
- Week 49: 51.6 (+600g)
- Week 48: 51.0kg (official weigh in)
- Week 47: 51.0kg
- Week 46: 51.0kg
- week 45: 50.7kg
- Week 44: 50.7kg (1st Official Lifetime weigh in)
- Week 43: 51.4kg
- Week 42: 51.5kg
- week 41: 51.5kg (lifetime membership)
- Week 40: 51.5kg (19 points)
- Week 39: 50.6kg
- Week38: 51.4kg
- Week37: 51.7kg (at 18 points)
- Week 36: 52.4kg (went to 20 points)
- Week 35: 51.4kg (lightest in over a year)
- Week 34: 51.7kg 10% and Goal of 52kg
- Week33: 52.7kg
- Week32: 52.3kg (got my 5kg this week even thought it was last week)
- Week31: 52.1kg (5kg Gone)
- Week30: 53.2kg
- Week29: 54.3kg
- Week28: 52.8kg
- Week27: 54kg
- Week26: 54.2kg
- Week 25: 54.3kg
- Week24:53.3kg
- Week23: 53.3kg
- Week22: 53.3kg
- Week21: 53.3kg
- Week20: 53.3kg
- Week 19: 54.7kg
- Week18: 54.7kg
- Week17: 55.1kg
- Week16: 54.8kg
- Week15: 53.8kg
- Week14: 54.6kg
- Week13: 55kg
- Week12: 55kg
- Week11: 54.3kg
- Week10: 54.8kg
- Week9: 55kg
- Week8: 56.3kg
- Week7: 55.7kg
- Week6: 56kg
- Week5: 56.2kg
- Week4: 57.2kg
- Week3: 56.4kg
- Week2: 56kg
- Weight Watchers Start Weight: 57.5kg
- Original weight: 74.4kg ( 2007- 2008)
