Daily Checklist

Use the weight loss checklist every day to check that you are on the right track with your diet. Print out the checklist and put it on your fridge or notice board, and check it off every day!

• For weight loss; have a Nutrishake and 2 Capsules of Omega 3 as part of a healthy breakfast
• For weight maintenance and steady energy levels, have a Nutrishake and 2 capsules of Omega 2 as part of a healthy breakfast
• Follow the plate model recommendations to compose your meals
• Eat breakfast, lunch and dinner around the same time every day. Set your alarm clock to remind you
• Avoid deep-fried food, salty and sweet snacks, desserts butter, creamy sauces, fat cheeses, sausages, white bread/pasta/rice, and sweet drinks/sodas
• Steam, boil, grill or bake your food. Choose water/carbonated water as your meal drink
• Be present and mindful when you're eating do not watch television or work during meals
• Eat slowly and do not take seconds - you will feel full 20 minutes after the meal
• Brush your teeth after each main meal - this will curb the desire for more food or dessert
• Power-walk for 30-60 minutes per day
• Do weights, aerobics, yoga, dancing etc as per the exercise planner
• Get around 8 hours of sleep/night. Go to bed earlier!
• Limit your alcohol consumption to 0-1 glasses per week during weight loss. Alcohol is almost as rich in calories as fat