Weightloss Warriors

Reporter: David Richardson

The Cass family has joined Today Tonight's Weight Loss Warriors with Guy Leech 12-week Health, Fitness and Lifestyle program.This program is designed to assist families to identify their areas of risk in terms of health, fitness and quality of life and then do something about it, not just for the short term but for the rest of their lives. You too can be a part of the Weight Loss Warriors program by clicking here to join free now. Please note this website is experiencing high levels of demand - if you have difficulty accessing it, try again shortly.

By registering for our Weight Loss Warriors with Guy Leech program you will receive a weekly email for the next 12 weeks that will provide you with information and strategies to firstly identify and then manage your health risks and the risks your family may be facing in regards to health, fitness and quality of life. You and your family will be asked to make a number of changes to your lives relative to your health, fitness and quality of life goals. You will also be asked to look at your health behaviours or the things that affect your health, such as diet, exercise, smoking and alcohol consumption.

The first week

Follow the seven-day planner below and you could achieve the following objectives that relate to health, fitness and quality of life.

The goals

1. Increase time being active and reduce time being inactive daily.
2. Family members enjoy one to two sessions of exercise that is of a moderate intensity.
3. Family members who enjoy alcohol are consuming it in moderation (four standard drinks per day for men and two standard drinks per day for women).
4. Try to have two alcohol-free days this week. Consuming more than six standard drinks for men or four for women in any one sitting can introduce too much alcohol for the body to process, increasing the risk of harm.
5. Family members eat three to four serves of fruit and veggies each day.
7. The family environment is conducive to healthy living.
8. Each family member has thought of and documented a goal for health, a goal for fitness and a goal for quality of life
9. The family is enjoying at least one to two periods of time together as a unit.

The tools

To achieve these goals you need to have the following items in your health tool box:
1. Enough fruit so that each family member can eat two pieces per day, so four people = eight pieces of fruit.
2. Enough veggies or salad so that for one meal a day the family can enjoy two or three different veggies or salad.
3. A lunch box for each family member.
4. A water bottle for each family member.
5. Multi-grain bread.
6. Time each day to eat as a family.
7. A sheet of paper (A4) to go on the fridge.
8. A note book to record your goals, progress and challenges.

The Seven-Day Plan

Day one

Mum and Dad
1. Check your environment: What is in your environment that you do not want to eat anymore? Can you withstand the temptation of chocolate biscuits?
2. Get your tool box ready
3. Get active and find at least one opportunity to move instead of using technology. For example, when you go shopping, park as far away as possible from the shops. Write it down in your notebook.

Kids
1. Go shopping with mum or dad to make sure you get the fruit and veggies you like.
2. Be active and get some mates, your mum, dad, sister or brother and play some footy or sport at the local park or in the yard for 30 minutes.

Family
1. Eat one meal together.
2. Go to http://www.professortrim.com.au/DAB-Q to complete your Diet, Activity and Behaviour Questionnaire for all of the family. It is free and when you are finished, discuss the outcomes as a group.
3. Plan how each member of the family is going to enjoy 20-30 minutes of exercise that is of a moderate intensity tomorrow. So ride a bike, go for a brisk walk, play tennis etc. Write it down in your notebook

Day two

Mum and Dad
1. Eat two pieces of fruit during the day.
2. If mum or dad smoke, call the Quitline 13 78 48 for some information and help on how to give up smoking.
3. Sit down and discuss what you would like to see occur in regards to health, fitness and quality of life for you and the family. Write them down.
4. Find one opportunity to be active instead of using technology.
5. Have an alcohol-free day.

Kids
1. Take two pieces of fruit to school in your lunch box, eat one in the morning and one in the afternoon.
2. Enjoy 20-30 minutes of physical activity that is of a moderate intensity, like playing footy in the park.
3. Think about what you would like to achieve in regards to your health, fitness and quality of life.

Family
1. Eat one meal together that has two to three vegetables or salad.
2. Call a family meeting and discuss the goals the family would like to achieve at the end of the 12-week program. Write down three goals for health, fitness and quality of life for each family member in your notebook.

Day three

Mum and Dad
1. By now you need to have your environment free from challenges. The foods you do not want to eat are gone and you have your tool box sorted.
2. Eat two pieces of fruit during the day.
3. Plan time for the weekend to spend at least one hour together doing exercise like a bush walk, family game of sport or a bike ride etc.
4. Enjoy 20-30 minutes of physical activity that is of a moderate intensity.
5. If mum or dad enjoys alcohol you are allowed to consume up to four standard drinks for dad and two for mum but no more.

Kids
1. Take two pieces of fruit in your lunch box. Eat one piece of fruit in the morning and one in the afternoon.
2. Take your lunch box with a water bottle full of water. Try to drink it before the end of the day.
3. Take the dog for a walk, play footy in the backyard, go for a swim or ride your bike when you get home from school.

Family
1. Enjoy a meal together that has at least two to three different vegetables or salad.
2. As a family, set a goal for each person to find two ways each day to be active.

Create a sheet that can go on the fridge that shows how each member of the family achieves their goal each day. Think of a prize for the person with the most different ways to be active at the end of the week.

Day four

Mum and Dad
1. Now find two opportunities to be active instead of using technology. Write the new way down in your notebook.
2. Eat two pieces of fruit for the day
3. Make sandwiches or other forms of lunch for each family member and use the multi-grain bread in your tool box and a low fat meat with salad.
4. Have an alcohol-free day.

Kids
1. In your lunch box you now need two pieces of fruit, your water bottle and if you eat sandwiches the bread is multi-grain.
2. Take the dog for a walk, play footy in the backyard, go for a swim or ride your bike when you get home from school.

Family
By now you will have achieved the following:
1. One session of exercise per day.
2. Eating two pieces of fruit each day.
3. Began to eat multi-grain bread instead of white bread.
4. Consumed alcohol in moderation (whilst allowing for some consumption on the weekend).
5. Enjoyed family time once per day.
6. Identified opportunities for physical activity instead of technology.

If you have achieved the following you can celebrate. Enjoy takeaway as a family or reward yourself in another way.

Day five

Mum and Dad
1. Find two opportunities to be active instead of using technology.
2. If mum or dad enjoys alcohol you can consume up to four standard drinks for dad and two for mum but no more.
3. Eat two pieces of fruit for the day.
4. Make sandwiches or other forms of lunch for each family member, use the multigrain bread in your tool box and a low fat meat such as deli ham or skin-free chicken, cheese or spreads or better still â€" salad.

Kids
1. Pack your lunch box with two pieces of fruit, a multi-grain sandwich and a water bottle.
2. Take the dog for a walk, play footy in the backyard, go for a swim or ride your bike when you get home from school.

Family
1. Enjoy a meal together that has two to three different veggies or salad
2. Plan the weekend. What meals will you have? How are you going to exercise? What social activities do you have on that may act as a barrier for your health, fitness and quality of life goals? How will you manage them?

For example, there is a 40th birthday party and you do not want to consume alcohol outside of the health targets. How are you going to manage this? Write it down in your notebook.

Weekend

Mum and Dad
1. Restock your tool box. For next week you will need the same amount of fruit and veggies, low-fat milk and dairy products as well as lean cuts of meat.
2. Plan to eat two pieces of fruit each day and continue to have dinners that have two to three different types of veggies or salad.
3. Be active in the yard, the house or in the park with the kids. Aim for at least one hour of activity each day

Kids
1. Play for at least one hour each day on the weekend with your mates, brother, sister or pet.
2. You will not have your lunchbox with you so make sure you still get two pieces of fruit and a bottle of water each day.

Family
1. Participate in at least one hour of exercise that is of moderate intensity as a family. Something like beach footy or a game of tennis will do.
2. Review your week and see if you have achieved the objectives outlined at the beginning. If so, reward yourself again, you might like to go to the movies together or grab a video and have BBQ to celebrate.
3. Ask each member of the family to think about what was difficult about the week. If you achieved your goals how did you overcome those barriers? Write them down in your notebook.
4. Review the sheet of paper on the fridge and decide who had the most different ways to be active for the week. Present them with their reward.

So you have just finished the first week. Now it is time to join the Weight Loss Warriors program free. Click here to join and Guy will send you a personal plan for the 12-week challenge.

Guy Leech is on hand to answer your fitness, diet and lifestyle questions. We will pick the best five each week for Guy to answer. Click here to send in your question.

And you can talk to other Weight Loss Warriors online via our message boards. Click here to join in the conversation.