HWFL - Complete Portion Planning and Education

Healthy Weight for Life ™ (HWFL) is the complete healthy portion eating and lifestyle modification system that forms a key part of your overall osteoarthritis management program.

It aims to give you the education and tools that will help you achieve your weight management and lifestyle modification goals.

The education modules include advice on healthy eating and meal portion planning, increasing activity levels and maintaining motivation.

The printed and online tools help you keep track of your progress, assist you in selecting the right portion sizes of healthy and tasty food and to guide you in building healthy new habits – for life.

The intensive version of HWFL utilises KicStart™ VLCD in the initial phases as an intensive portion control tool.

This enables a bigger reduction in the total 'energy in' than can normally be achieved with self-prepared meals which in turn supports motivational weight loss. 

As you move through the 3 phases of the Healthy Weight For Life™ section of the program, the number of meals replaced with KicStart™ is gradually reduced to zero as you progressively build up the new sustainable healthy eating and lifestyle habits you will need to keep your weight under control for life.

The HWFL resources include the following:

Week-by-Week Guide

step by step guide book

The HWFL Week-by-Week Guide is the book that forms the backbone of the HWFL program. It has been carefully designed to be read week by week throughout the program and maps out the complete journey making it an easy to follow process.

Portion Planner Disc

prepare tasty, portion controlled meals

A common mistake many people make with the evening meal is unconsciously consuming a larger portion than they need.

By using the Portion Planner Disc and following the instructions provided in HWFL Week-by-Week Guide you can reduce the energy content of your evening meal by around 50% without going hungry or feeling like you are on a diet.

Lunch and Snacks

planning to take control

These tools can help you overcome the many factors that influence what you eat and drink during the day and will help you establish new easy to maintain healthy habits.

Filling the lunch and snack box each day with your choice of great tasting healthy food will help you:

  • Resist the temptation to snack on high energy foods when you are stressed, bored, sad or excited (you can snack on the contents of your lunch and snack box instead)
  • Resist the temptation of overeating because of cold or hot weather
  • Be less susceptible to enticing food and drink advertising


Water Bottle

avoiding high energy drinks

Filling and re-filling your drink bottle (aiming for up to two litres each day) with plain water and drinking from it regularly throughout the day will help you:

  • Maintain your hydration and minimise the risk of mistaking thirst for hunger – surprisingly a lot of people confuse the two and over eat as a result
  • Reduce the likelihood of drinking high energy fruit juices, fruit smoothies, full fat flavoured milk drinks, soft drinks or sports drinks when you are thirsty
  • Avoid spending money buying expensive bottled water


Free Food and Drinks

no need to go hungry or get bored!

An important key to successful weight loss and weight maintenance is finding ways to avoid feeling hungry, getting bored and managing the desire for snacks.

Any combination of low energy density 'Free Foods" can be consumed at any time during the day because they do not contain enough food energy (kilojoules or calories) to have a significant impact on body weight.

This means you can enjoy really great food without compromising your eating plan.

See our "Free Foods" section for all the information you need