Want to Lose

Some Weight?
Index
page

STEP 1 - Setting a goal weight 1

STEP 2 - How to lose 0.5 - 1kg a week 2

STEP 3 - How to eat fewer calories 3

How many calories in takeaways? 7

Fast food at home - Menu planning 9

STEP 4 - How to burn more calories 10

STEP 5 - Check list for health 11

Weight loss tips 13

Researched and developed for Nutrition Services ADHB by Nadia Lim,

BCApSc, PG Dip Diet. The contribution of the many people who
pretested this resource is gratefully acknowledged.

Healthy Eating Healthy Action

Oranga Kai - Oranga Pumau
Congratulations
on making the STEP 1
Setting a goal weight
decision to lose
weight!
Write down what your weight is now

Making this decision is half

kg
the battle. To lose weight
Discuss with your health professional
and then to keep it off, you
and write down a realistic goal
will need to make some weight for yourself
changes to your lifestyle.
You will get the best results kg

if you change both the way

you eat and the amount of You could work out the healthy weight
range for your height by using the table
activity you do. Whilst this
on page 15, but this can be unrealistic
can be difficult at first, if you to achieve. Often losing 10% of your
are serious about losing body weight is enough to make a huge
improvement in your health and to the
weight and are willing to
way you feel. So, for example, if you
put the effort in, you will be weigh 100kg now, 90kg would be a
surprised at what you can realistic goal.

achieve. Aim to lose 5kg every five to ten weeks

(that’s about 0.5-1 Kg every week).
So, if you are ready for This is a healthy rate of weight loss.

the challenge, go to
STEP 1 ...

1
 STEP 2
How to lose 0.5-1 Kg a week

What are calories?

Food energy is measured in calories (Cal) or kilojoules (kJ) just as distance is measured
in kilometres or miles. One calorie is equal to 4.2 kilojoules.
Everything we eat contains calories, but some foods have heaps more than others. All
physical activity burns calories, but some activities burn more than others. If our body
has more calories than needed (by eating too many calories and not burning enough),
we store the extra as fat. So to lose weight we need to eat fewer calories and burn more
everyday.

INTAKE
Calories from
food and drink OUTPUT
Calories used to
maintain normal body
function and physical
activity

To lose weight, you have to tip the balance so that INTAKE is less than OUTPUT

Did you know that 0.5 Kg of body fat = 3,500 calories stored in your body?

So to lose 0.5 Kg a week, your daily intake will need to be 500 calories less than
your output.

The best way to do this is to eat 250 calories less, and burn 250 calories more everyday
or you can choose any combination of these. For example, you could eat 350
calories less and burn 150 calories doing some extra activity.

You will find that you will begin to feel more energized as the weight comes off.

2
STEP 3
How to eat fewer calories

Eat lots of low calorie foods to fill you up

The lowest calorie foods are colourful
vegetables, so have 3 or more serves a day.

Fruit is also low in calories, so have 2 - 4 serves

a day.

Have taro, green banana, potato, kumara, parsnip,

cassava, coconut and avocado in moderation as
they are higher in calories.

fatty meat Eat less high calorie foods

pies
desserts
lollies
The highest calorie foods are those that are fatty
and / or sugary.

croissants
fried foods
Very small portions of these foods have a large
amount of calories, so even if you think you are
chocolate only having a little, you may be having too much.
sugary drinks
Also, these foods have very few health-
cakes potato protecting nutrients.
crisps
pastries
Remember that you need to eat at least 250 calories less everyday
3
 How to cut 250 calories from your day:
You need 7 to cut out 250 calories, however you can cut out more.
Each = 35 calories
Use this guide to choose your 7 (or more)

Bakery items Snacks and sweets

Meat pie 15 2 minute noodles 8
Sausage roll 11 Chocolate bar (60g) 7
Lamington 14
2 chocolate biscuits 5
Custard square 7
Potato crisps (50g) 7
Danish pastry 6
20 peanuts 6
Donut 5
Slice (30g) cheese 4
Muffin 7
Large cookie 11
Scone 8
Square fudge 3
Piece chocolate/cheese cake 9
Gourmet stick ice-cream 9
Muesli bar 4
Drinks
Bottle fizzy (600ml) 8
Bottle juice (600ml) 8 Spreads, sauces, dressings and
Can beer / glass wine 4 condiments
Spirits & mix 4 1/2 cup coconut cream 8

Sports drink (500ml) 4 1/2 avocado 6

Glass dark blue top milk 5 Tbsp peanut butter 2
Bottle flavoured milk (330ml) 7 tsp margarine/butter/oil 1
Tbsp of mayonnaise 3

Fast food 2 Tbsp cream cheese 3

1 cup hot chips 10 Tbsp creamy/oil dressing 3

Slice pizza 8 1/4 cup cream 6
Piece battered fish 12 1/4 cup sour cream 3 1 /2
Piece fried chicken 7 3 tsp sugar 1 1 /2

4
 Fatty meat Super-sizing
Skin on 1 chicken piece 5 Large fries 18
1 sausage/saveloy 5 vs. small 5

2 slices luncheon 3 Large soft drink 6

vs. small 3
1/4 can corned beef 9
Fat off a pork chop 5 Medium (50g) potato chips 7
vs. small (20g) 3
2 slices brisket 7
Large (90g) cookie 11
1/2 cup fatty mince 9 vs. small (30g) 4
8 slices salami 6 King-size chocolate bar (80g) 10
2 rashers streaky bacon 7 vs. snack size (22g) 3

Cut out calories by swapping and save:

Can soft drink + meat pie Water or diet soft drink +
14
hot meat sandwich

2 chocolate biscuits + Fruit + cup of milo (made with

14
bottle flavoured milk water and low fat milk)

Donut with cream Plain donut (no cream)

5

10–15 tsps sugar in your Artificial sweetener

daily tea / coffee or no sugar 6

1/2 cup fatty mince 1/2 cup lean mince

5 1/2
(fat drained off )

2 slices brisket 2 slices silverside 3

There may be other high calorie foods in your day that you can swap to low calorie
choices.
If you do this everyday as well as increase your activity, you should lose 0.5 kg a
week.
5
 It all adds up!
A typical day... A healthier and cheaper day!
Breakfast:
Coffee with 3 sugars and dark blue milk Add in breakfast so you won’t feel as
= 68 calories hungry at morning tea
approx. = $0.30 e.g. 2 toast /3 weetbix/porridge & fruit
Coffee with 1 sugar and lite blue milk
= 293 calories
approx = $1.50

Morning tea:
Meat pie and donut Fruit
= 631 calories = 60 calories
approx = $3.00 approx = $0.60

Lunch:
Cup hot chips Cup ‘a Soup
Banana Banana
2 ham sandwiches (from shop) 2 ham & salad sandwiches (from home)
Can energy drink Water (or diet energy drink)
= 838 calories = 523 calories
approx = $7.00 approx = $3.00

Afternoon snack:
2 chocolate biscuits Yoghurt pottle
Bottle flavoured milk Milo (made with lite blue milk
= 412 calories and water, no sugar)
approx = $ 3.50 = 200 calories
approx = $1.00

Dinner:
Chicken breast with skin Chicken breast with skin removed
1/2 cup sweet sour sauce 1/4 cup sweet sour sauce
1/2 cup peas with butter 1 1/2 cup vegetables
2 bowls rice 1 bowl rice
= 1085 calories = 544 calories
approx = $6.00 approx = $6.00

Grand total = 1,414 calories and

$8.00 saved
6
How many calories in takeaways?
Alot! However some have less than others. Use this guide to choose healthier options,
but limit to once a week.

If you normally have... Next time, swap for this...

Pizza 2 slices thin n' crispy based 'Vegetarian' or

'Hawaiian' pizza 10
2 slices pan-based
Extra tips...save:
Meaty pizza
60 calories per slice when you swap for thin n'
22 crispy base or a flavour with more veggies and
less meat

Burgers and chips Small burger, small chips, diet soft drink 15
Large burger, large chips, Extra tips...save:
regular size soft drink 160 calories by asking for NO mayo on your
28 burger
55 calories by having NO dipping sauce
120 calories by having NO creamy/oil
dressings

Fish n’ chips 1 (takeaway shop) hamburger, 1/2 scoop chips

18
Piece battered fish,
Extra tips...save:
battered hotdog,
1 scoop chips 200 calories by removing batter
350 calories by having salad instead of chips
29
150 calories by having NO tartare sauce

Chicken n' chips 1 piece fried chicken, small potato and gravy,
small coleslaw, plain bun 14
2 pieces fried chicken,
1 scoop chips Extra tips...save:
22 200 calories by removing chicken skin
160 calories by having NO creamy
dressing/mayo
60 calories by having NO croutons
(if you get salad)

7
 If you normally have... Next time, swap for this...
Indian Chicken Tandoori with rice OR naan 15
Butter chicken with both Extra tips...save:
rice and naan bread about 140 calories by having tomato-based
25 instead of creamy curry
about 150 calories by having vegetable
instead of meat curry

Chinese Chicken and vegetable stir-fry with plain

steamed rice 15
Sweet sour pork with
fried rice Extra tips...save:
32 about 180 calories if you DON’T get the
deep fried snacks (e.g. wontons, spring
rolls, fritters). Have a steamed dumpling
instead
For a tasty, low calorie meal have the
meat/vegetable noodle soup dishes

Takeaway Roasts 2 slices roast pork with no fat/crackling,

1 potato, 1 piece kumara, lots of pumpkin,
2 slices roast pork with
peas and carrots 15
crackling, 2 roast
potatoes, 2 pieces Extra tips...save:
kumara, peas, carrots have more peas, pumpkin and carrots and
and gravy less gravy
31 Keep to the ‘plate model’ (refer page 11)

Or swap for these great tasting takeaways...

Sushi 6
Wonton noodle soup 6
American hotdog 12
Hot meat sandwich 12
Kebab 11
Filled roll / wrap / sandwich 10
8
Fast food at home - save money and be healthier
Pizza – use supermarket pizza bases or pita bread, spread tomato paste and add
your own toppings (use lots of vegetables) then bake.

Fish and chips – grill fresh fish or bake frozen fish fillets and frozen chips (check
label for lowest in fat) in the oven.

Burgers – fill burger buns with home-made mince patties, lots of salad vegetables
and use beetroot, mustard or pickle for flavour.

Wedges – cut potato and kumara into wedges, brush with a little oil and sprinkle
seasoning (e.g. Cajun), then bake until crispy.

Toasties – add lots of tomato, pineapple, onion, baked beans etc. to one slice of
meat or cheese.

Chinese – make meat and vegetable stir-frys with a 1/2 - 1Tbsp soya or oyster sauce
for flavour. Serve with plain rice.

Pasta – Use tomato-based sauce and add canned fish and frozen vegetables to
pasta or noodle dishes.

Menu planning
By planning and shopping for your meals in advance, you won’t run out of food and
be tempted to buy takeaways. Also it will be easier to stay within budget as well as eat
more healthily.

Write down what meals you will have for the week, include fruit for snacks.

Write a shopping list accordingly, incorporate as much in-season produce as possible

or look in shopping catalogues to see what is on special.

Keep to your list when you go shopping.

9
 STEP 4
How to burn more calories

You don’t have to join the gym to burn calories. Little movements throughout your day
can contribute to weight loss. Change your daily routine to do everything the active
way and the calories burnt will add up.

How to burn 250 calories extra a day:

Aim for 3 extra daily (on top of what you usually do), however do more if you can.
If you do less, you will need to make extra changes to your food intake or accept that
you will lose weight more slowly.

Each = 85 calories burnt

20 minutes brisk walk 30 minutes vacuuming

20 minutes run 20 minutes aerobics
20 minutes dancing 20 minutes weight training
1 hour washing and waxing car Climbing 10 flights of stairs
30 minutes gardening & mowing lawn 20 minutes cycling

Tips:
Get moving instead of sitting:
walk or bike somewhere instead of driving, take the stairs instead of the lift, walk up
and down while you are talking on the phone.

Add some exercise to your day:

play sport, go for a run, aerobics, kapa haka, swimming, dancing, martial arts, join a
gym or walking / running club.

Exercise with someone else (friends, kids, partner, family, dog, in a club) if it makes
it easier for yourself. You could take a walk when catching up with friends instead
of going out to eat.

10
STEP 5
Checklist for health - what you need each day
FOOD GROUP SERVES/day SERVING SIZE examples
Non-starchy’ At least 3, 1 cup salad
Colourful but fill up on
Vegetables 1 cup cooked vegetables (e.g.
these as they carrots, broccoli, cauliflower,
Go for all the are low in courgette, pumpkin)
colourful calories and
vegetables high in health- Tips:
protecting Frozen and canned are just as
nutrients good as fresh vegetables and
sometimes cheaper

Fruit 2 - 4. 2 small e.g. plums, apricots, kiwifruit

Eat a range of Fruit is also low 1 medium e.g. apple, orange, pear
different colours in calories and 1 small banana
high in health-
1 cup fruit salad
protecting
nutrients 1 slice melon
Tips:
Fresh fruit is best, but canned in
juice is good too
Go for what is in season, that way
you will save money too

Breads, cereals 4-6 1 slice bread / roll / bun

and other These foods 3/4 cup breakfast cereal
staple/starchy are the 1/2 cup muesli
foods body’s
1/2 cup cooked rice or pasta
This group also preferred
fuel 1 medium potato or similar sized
includes the
piece of cassava / kumara / green
‘starchy’ vegetables
banana / taro / parsnip
Tips:
Go for wholegrain breads and
cereals - these are rich in fibre and
more filling

11
 FOOD GROUP SERVES/day SERVING SIZE examples

Meat/Fish/ 1-2 What fits the palm of your hand e.g.

Poultry/ These foods are a small steak, 1 medium fillet fish
Vegetarian high in protein 1 chicken leg/breast or 2 drumsticks
substitute
2-3 slices cooked meat
Includes lean 1/2 cup lean mince
meats, fish and
2 eggs
poultry, eggs and
meat substitutes 1/3 cup nuts
such as tofu, 1 cup baked beans
dried beans and Tips:
nuts
Cut fat off meat and take skin off
poultry
Skim fat off stews and boil-ups
Use low fat cooking methods
e.g. grilling, stir-frying, boiling,
poaching

Low fat 2-3 glass low fat milk

dairy These foods are pottle yoghurt
products high in calcium
for strong bones 2 thin slices cheese

Your meal should be:

a quarter meat or
substitute
at least half
colourful
vegetables
a quarter starchy
vegetables / rice /
pasta / cous-cous /
bread
12
Weight Loss Tips!

Get your whanau and friends involved in healthy eating too - teach your
kids healthy eating habits

Don’t skip meals, especially make sure you have breakfast to kick-start your
metabolism

Fill up on colourful vegetables - these are very high in health-protecting

nutrients, and are very low in calories

Reduce your portion sizes. Avoid super-sizing as this adds loads more
calories. If you do end up super-sizing, share with a friend

Use low fat cooking methods, i.e. don’t add extra fat or oil to your cooking
– use a non-stick pan. Skim fat off boil-ups and stews.

Can you cut down on your alcohol intake? Remember, a can of beer/glass
of wine has about 140 calories

At social occasions, just have one plate (and keep to the plate model), eat
slowly and fill up on lots of vegetables and fruit

Add variety to your diet – don’t be afraid to try new flavours

Flavour food with herbs and spices rather than fats and sugars

Weigh yourself only every 1 - 2 weeks

Keep a food diary for at least 5 days (include a weekend) - record all your
food and drink, the quantities (e.g. cup, tsp). Then look through and see
where you can cut your 250 calories

Don’t shop when you’re hungry and keep to your list

Reward yourself – but not with food

13
 Kg (st/lbs) Kg /m2
32

120 (18.2) 30
WEIGHT IN KILOGRAMS (STONES & POUNDS) - IN LIGHT CLOTHING WITHOUT SHOES

Obesity
110 (17.4)

26

100 (15.10) 25

BODY MASS INDEX IN KILOGRAMS PER METRE SQUARED

Overweight
90 (14.2)

80 (12.8)

18.5

70 (11.0)
Healthy

60 (9.6)

50 (7.12)

40 (6.4)
Underweight

30 (4.10)

140cm 150cm 160cm 170cm 180cm 190cm

(4’7”) (4’11”) (5’3”) (5’7”) (5’11”) (6’3”)
HEIGHT IN CENTIMETRES (FEET & INCHES) - WITHOUT SHOES