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The Busy Woman's Guide To Healthy Weight Loss Print E-mail


Congratulations on taking the first step to a healthier and happier life. Good health is fundamental to leading a full and active life, and getting the right nutrition is an important step towards good health.


The first step is to determine whether your current weight is healthy.


MY CURRENT WEIGHT: ___________ (kg) on ________________ (date)


  • Remove your shoes and hair ornaments, and unbraid hair that interferes with height measurement.
  • Take the height measurement on flooring that is not carpeted and a flat surface such as a wall with no mouldings.
  • Look straight aheas so that the line of sight is parallel with the floor.
  • Use a flat headpiece to for a right angle with the wall and lower the headpiece until it firmly touches the crown of the head.
  • Accurately record the height to the nearest millimetre, e.g.1.76m.

___________ (m)


Body mass index is an estimate of the total amount of body fat and is dependent on a ratio of height to weight. BMI can be used to determine if you are overweight, obese, underweight or normal. Adults (20 years and over) should aim to fall somewhere in the healthy BMI weight range (see BMI table)

Calculate your BMI

BMI equals weight in kilograms divided by the square of the height in meters (kg/m²).


34-year-old Sue weight75kg and is 1.65m tall.

BMI = 75 (kg) / 1.65 x 1.65 (m²) = 27.6

MY CURRENT BMI: ______________ on _______________ (DATE)

The result you get is then classified into the following groups:

Recommended BMI Chart
ClassificationBMI CategoryRisk of Developing Health Problems
BMI less than 18.5
Normal Weight
Obese Class I
Obese Class II
Very High
Obese Class III
BMI greater than 40 Extremely HighExtremely High

Source: Adapted from WHO, 1995, WHO, 2000 and WHO 2004 & Health Canada. Canadian Guidelines for Body Weight Classification in Adults. Ottawa: Minister of Public Works and Government Services Canada; 2003.


Waist circumference is now believed to be a much more accurate measure of future health risk than BMI alone. 

How to measure waist circumference: USE A TAPE MEASURE

  • Position the tape mid-way between the top of your hip bone and the bottom of the rib cage approximately over your navel.
  • When taking measurement, the abdomen should be relaxed and you should be breathing out.
  • Record your measurement.

MY CURRENT WAIST CIRCUMFERENCE: ______________ (cm) _ on _____________________ (DATE)

Recommended Waist Circumference *
not greater than 80 cm
not greater than 94 cm

* Please note: this table is informational purposes and not intend for diagnostic purposes.

Don't forget your supplements when following a weight loss programme...
Buy Betavit antioxidant, multivitamin and mineral supplement here



The Busy Women’s Guide to Healthy Weight Loss

Weight management is all about balance—balancing the number of kilojoules (energy) you consume with the number of kilojoules (energy) your body uses or "burns off".

The word ‘diet’ is often used to describe an eating plan intended to aid weight loss. However, diet really refers to the foods a person eats in the course of a day, or week. The more balanced and nutritious the diet, the healthier the person can expect to be. A balanced diet means eating the right amount of foods from all food groups.

The benefits of a balanced diet are numerous. No single food contains everything the body needs so it is important to eat a wide variety.

XLtoS’s Busy Women’s Guide to Health Weight Loss mealplan and menu are based on low glycemic index (GI) principles. Eating mainly low GI carbohydrates that slowly trickle glucose into your bloodstream keeps your energy levels balanced and reduces hunger - meaning you will feel fuller for longer between meals. The health benefits of a low GI diet are many, including helping people lose and control their weight.

General Tips

Eat frequent meals. Research shows that if you eat regularly and distribute your food over 5-6 smaller meals throughout the day you are able to lose more fat, stay leaner and maintain a healthy metabolic rate.
Choose to sit at a table and eat your meals and snacks with minimal or no distractions.
Aim to drink sufficient* water a day. Tip: Keep a water bottle in the car.
Plan a day in advance for greater success.
* The Nutrition Centre of the University of Stellenbosch highlights that although most people are familiar with the general recommendation for adults of 8 glasses of water per day, no single formula fits every individual or every situation and water intake recommendations also depend on other factors such as activity, humidity, climate, body temperature and body composition.

Monitor Your Progress

  • Weigh yourself once a week - ideally at the same time.
  • Measure you waist circumference once a month.


Disclaimer: Should you have any pre-existing medical conditions it is recommended that you always seek medical approval before embarking on a Weight Loss Program. Do not follow this program during pregnancy and lactation.


(Tsp. = teaspoon = 5 ml and Tbsp. = tablespoon = 15 ml)

DAILY: include ½ cup (125ml) of  low fat Milk for tea/coffee/to drink

Day 1
1/3 cup Low GI Muesli 
100ml Plain/fat free flavoured Yoghurt
½ cup fresh Fruit salad
 1 cup fresh Strawberries 
100ml fat free vanilla Yoghurt
Chickpea, Quinoa & Beetroot Salad 
½ cup Chickpeas, canned, drained
½ cup Quinoa, boiled
30 g Feta, reduced-fat
1 cup Baby Spinach & cooked Beetroot, cubed
2 tsp. lite Vinaigrette
1 Green Fig Breakfast bar 
3 Provitas
1/8 medium Avocado
A Colourful Plate of Grilled Chicken & Vegetables 
90g Chicken, skinless, grilled
2 Baby Potatoes, boiled
½ cup Peas, steamed
½ cup Carrots, steamed
1 cup Tomato, Onion, Cucumber & Lettuce Salad Add: 1 tsp. Olive oil and a squeeze of Lemon & Black pepper
Day 2
1/3 cup Whole-wheat Pronutro 
½ cup low fat Milk
1 small glass (150ml) of unsweetened Apple juice
1 medium (tennis ball size) Pear 
1 slice(50g) Banana bread
Vegetarian Fiesta 
2 slices Seed Loaf Bread
½ cup Baked Beans with ½ cup Spring Onion, String Beans & Bell Peppers, chopped
1/8 Avocado with a squeeze of Lemon & Black pepper
1 medium (tennis ball size) Peach
⅓ cup low fat Milk +
⅓ cup Plain/fat free flavoured Yoghurt
Spaghetti Bolognaise & Seasonal Salad 
Add 90g lean Beef Mince
1 cup cooked Spaghetti (check label: use durum wheat or semolina)
½ cup Tomato-based Pasta Sauce, add chopped basil
1 cup Garden Salad with ground pepper, balsamic vinegar & 1 tsp. olive oil
Day 3
½ cup High Fibre Bran Cereal 
½ cup low fat Milk
1 medium (tennis ball size) Banana
1 medium (tennis ball size) Apple 
100ml Plain/ fat free flavoured Yoghurt
Egg Sandwich & Seasonal Salad 
2 slices low GI bread
1 Egg, boiled & chopped
Mix in 1 tbsp. lite Mayonnaise & chopped Parsley and Basil
1 cup Seasonal Vegetable Salad  -add Basil, Rocket & Chives for more flavour, with a squeeze of Lemon & Black pepper
Watermelon (1 x 25cm x 3cm slice) 
1 slice Seedloaf
2 tsp. Peanut Butter, no added sugar
Marinated Trout, Savoury Rice and Vegetables
90g Trout, grilled
(marinade in mustard, lemon juice, thyme, rosemary, oregano, salt & pepper)
1 cup cooked Savoury
Brown Rice (use chicken or vegetable stock) drizzled with 1 tsp. olive oil & 2 tsp. mixed seeds
1 cup Julienne red Peppers, Courgettes, Carrots & Green Beans, stir fry
Add: fresh Garlic,   a splash of reduced-sodium Soy sauce and Lemon juice
Day 4
½ cup Oatbran, cooked 
½ cup low fat Milk
Dried fruit: 2 apple rings, 4 apricot halves, chopped
1 Bran Muffin (see recipe)* 
1 tsp. Peanut Butter, no added sugar
Italian Pesto Pasta Salad 
1 cup cooked Fusilli Pasta (check label: use durum wheat or semolina)
15g Feta, reduced fat, crumbed
15g Mozzarella, cubed
3 tsp. Basil Pesto
1 cup Tomato,  Spinach, Bell Peppers, Carrots; Baby Marrows, chopped
Season with salt & pepper.
1 medium (tennis ball size) Pear 
150ml low fat flavoured Milk
Marinated Chicken Kebabs on a bed of vegetables 
90g Chicken, cubed
(marinate with lemon juice & mixed herbs) skewer & braai/grill
1 cup cooked brown rice and lentils
2 cups raw vegetables: Brinjal, Bell peppers, Onion, fresh Ginger, fresh Garlic, pinch of Cinnamon,
2 tsp. Tomato Paste, fresh Parsley
Stir fry in 2 tsp. Olive Oil
Day 5
1 Weetbix biscuit 
½ cup low fat Milk
2 tbsp. raisins & sultanas, mixed
½ cup fresh Fruit salad 
½ cup Custard, lite
Cheese& Sweet Chilli Sandwich with Waldorf Salad 
2 slices low GI bread
30g Medium Fat cheese, grated
Sweet chilli mayo:
2 tsp. lite  mayonnaise mixed with 1 tsp. Sweet chilli sauce
½ cup shredded Lettuce; Red & White Cabbage & Celery
¼ Apple, sliced
1 tsp. raisins/sultanas
2 tsp. lite Vinaigrette
2 Kiwi fruits 
3 Provitas
1/8 medium Avocado
Seared Ostrich Fillet with Roasted Sweet Potato and sautéed Vegetables 
90g seared Ostrich/lean Beef fillet
1 cup Sweet Potato, roasted
1 cup raw Spinach, chopped - sautéed with in 1 tsp. Canola oil, 3 halved black Olives &  5  fresh sundried Tomatoes, cut in half
Day 6
1/3 cup Low GI Muesli 
100ml Plain/fat free flavoured Yoghurt
1 cup fresh Pawpaw, cubed

1 handful of Grapes 
1 Slice Raisin Bread
2 tsp. Peanut Butter, no added sugar

Tuna Salad Sandwich 
2 slices low GI bread
30g Tuna, shredded, in spring water
1 cup Spring Onion, Carrots, Lettuce, Rocket , chopped
3 Olives, chopped
2 tsp. lite Mayonnaise
Dried fruit: 2 apple rings, 4 apricot halves, chopped 
100ml fat free Vanilla yoghurt
Thai Chicken Pita with Salad 
1 whole-wheat Pita
Pita filling:
60g Thai flavoured Chicken strips
½ cup Lentils, cooked/tinned
½ cup fresh Basil and Watercress
2 tsp. lite Mayonnaise
1 cup mixed Salad with 1 tsp. Olive oil, Balsamic vinegar & a squeeze of Lemon & Black pepper
Day 7
1 slice Low GI Bread, toasted 
30g (match-box size) medium fat
Cheese, grated & placed under grill
1 medium Banana
½ cup frozen Berries
⅓ cup low fat Milk +
⅓ cup Plain/fat free Yoghurt
Couscous and Butternut Salad# 
½ cup Moroccan Spiced Couscous, cooked
½ cup Butternut, cubed & cooked
1 cup Red Pepper, Courgettes,
Red onion, chopped  & cooked
5 raw Cashew Nuts, chopped
Add all ingredients and mix in 3 tsp. Sundried Tomato Pesto
#Eat hot or cold
Trail Mix: 2 apple rings, 4 apricot halves, chopped and 1 tbsp. chopped mixed nuts, raw 
1 cup Popcorn (air-popped, no added fat)

Rainbow Rice Salad(see recipe)*





Bran Muffins

Makes 24 large muffins

NOTE:  This batter has to stand overnight.


  • 2 Eggs
  • ½ cup soft Brown Sugar
  • 4 tbsp Canola Oil
  • 1 cup Oatbran, pressed down into the cup
  • 1 ½ cups Flour, sifted before measuring
  • 2 cups Digestive Bran
  • 2 ml Salt
  • 1 tbsp. Bicarbonate of Soda
  • 1 large grated Apple*
  • 250g Sultanas
  • 1 tsp. Cinnamon
  • 2 cups Milk, fat free/skim
  • 1 tsp. Vanilla essence


  • Beat together eggs, sugar and oil.
  • Add all the dry ingredients, grated apple and the sultanas.
  • Mix thoroughly.
  • Mix the milk and vanilla and add to the flour mixture.
  • Stir until well blended.
  • Leave overnight in the fridge.
  • When ready to bake, stir and drop into muffin pans.
  • Bake at 180C for 15 minutes.
  • This mixture can be kept in the fridge for up to 30 days. Do not freeze the batter.Baked muffins freeze very well.

1 Portion = 1 Muffin
*Note: Add different fruits for variety.


Rainbow Rice Salad

Serves 1


  • 20g uncooked Brown & Wild Rice with lentils
  • ¼ cup Butter beans or 4 bean mix, cooked or tinned, drained
  • ¼ cup Red kidney beans or lentils, cooked or tinned, drained
  • 1 tomatoes, chopped
  • ½ Red Pepper, chopped
  • ½ Yellow Pepper, chopped
  • ¼ Onion, chopped
  • ¼ Cucumber, chopped
  • Peppadews (to taste), chopped
  • Add 30g chicken strips or 30g beef strips or 30g fish (e.g. tuna, salmon)


  • 2 tsp extra virgin olive oi
  • 1 tsp. balsamic vinegar or blackberry vinegar
  • ½ tsp. lemon juice
  • ¼ tsp. each parsley, oregano & thyme or mixed herbs 
  • ½ tsp. sesame seeds, optional
  • Salt & Black Pepper to taste


  • Cook rice and allow cooling down.
  • Then add in all the other ingredients and mix through.
  • Mix all the dressing ingredients together - shake and pour over the salad.
  • Chill and serve.


This article sponsored by XLtoS:


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