How we can help achieve your weight loss goals
At TerryWhite Chemmart, we know weight loss isn’t always easy. It’s a uniquely personal journey that requires the right support, products and lifestyle changes. And it’s certainly not a one-size fits all approach. That’s why we are here to support you with expert advice, and a range of tasty and nutritious weight loss products and scientifically-formulated meal replacement programs to help kick-start your weight loss.
We understand that every person has unique weight challenges and goals, which is why our pharmacists take the time to speak with you and understand your lifestyle, past experiences, daily routine and the end results you want to achieve. We ensure we have the full picture, before recommending a weight loss plan that’s realistic and achievable, and tailored specifically to you. Shake-up your routine, and speak to us today.
Weight Loss Programs
The Man Shake is a healthy meal in a shake, designed specifically for men wanting to lose weight, and keep it off. The Man Shake is low in sugar, and high in protein, fibre, vitamins, minerals. Also available in The Lady Shake, formulated for women.
OPTIFAST is a flexible weight loss program with the freedom to choose between replacing three, two or just a single meal with an OPTIFAST Very Low Calorie Diet (VLCD) shake, soup, dessert or bar.
The FatBlaster weight loss shakes are nutritionally balanced meals, designed to help you lose weight. Packed with vitamins and minerals, high in protein and gluten free, the FatBlaster weight loss shakes contain a maximum of 203 calories per serve. Sign up to the free 6-week weight loss program and receive your personalised weekly meal and exercise programs.
Get weight loss to work for you
As pharmacists, we see how tough it can be to lose weight. Embarking on a weight loss plan and sticking to it requires organisation, dedication, support and lifestyle changes. After all, weight loss isn’t always easy, and unexpected obstacles along the way are to be expected.
Remember weight loss is different for everyone, and there’s no ‘one-size fits all’ rule. It’s not just about taking meal replacement shakes or products, eating healthily or cutting down on portion size (although these can all contribute to weight loss). For those wanting to kick-start their weight loss, here’s my top tips:
- Goals: Get the support of a health professional (like a pharmacist or doctor) to help set realistic, achievable goals that can be sustained long-term.
- Plan: Use diaries, to-do lists and meal planners to think ahead and stay focused. Try planning your meals in advance, meal prepping and grocery shopping at the start of the week. Using online grocery delivery may help stick to your plan, stay on budget and free up extra you time.
- Exercise: Exercise can be fun! Get active in ways you enjoy, like walking the dog, dancing, or exercising with a friend – aim for at least 30mins of exercise daily.
- Support: Surround yourself with a support network. Speaking with family and friends can help keep you motivated and positive.
- Celebrate: Weight loss isn’t always easy. Celebrate the small wins and practice self-kindness.
The Importance of Managing Your Weight
Body Mass Index
Body mass index (BMI) estimates your weight range, based on height. It is useful to consider this alongside waist circumference, which helps assess risk by measuring the amount of fat carried around your middle. Health professionals use BMI and waist circumference to assist in assessing the risk of medical conditions and diseases. Speak to one of our friendly staff in-store who can help you identify your BMI score, as well as plan your weight management and weight loss journey with a program that may be best suited to you. Maintaining a healthy BMI can help in achieving your weight loss goals, and allow you to enjoy an active and healthy lifestyle.
|Underweight||18.4 or less|
|Healthy weight range||18.5 – 24.9|
|Overweight||25.0 – 29.9|
|Obese||30 or more|
How can losing weight improve your health?
If you have been advised by a health professional to undertake a weight loss program, this is most likely to steer you towards a healthy, balanced lifestyle free from health complications associated with weight. Poor eating habits, and inactive lifestyle choices over time, contribute greatly to unhealthy weight gain. Seeking the help of a qualified professional to create a weight loss plan suited to you, can help in achieving a healthy weight, and lead to a more energetic body and mind, and greater quality of life.
- Losing unhealthy weight can reduce the potential risk of ailments and diseases: Type 2 Diabetes, High Blood Pressure, Heart Attacks and Stroke, Cancer, etc.
- Fewer body aches and pains
- Improved concentration and work performance
- Feeling energised after sleep and short naps
At TerryWhite Chemmart we’ve developed a simple way for you to get a snapshot of your health. Your TerryWhite Chemmart pharmacist will help you make sense of your results and recommend lifestyle changes you can make to improve your health.
Weight Loss Advice
Long-term weight management often starts with building healthy habits. One of the best ways to help maintain a healthy weight is to make realistic dietary changes that can be maintained long-term. Some healthy eating habits include:
- Reduce portion sizes
- Eat at regular times
- Don’t skip meals
- Drink plenty of water – aim for 1.5-2L (or 6-8 cups) per day
- Eat more fresh food
- Limit highly processed ‘junk’ foods high in saturated fats, salt and sugar
- Avoid ‘non-hungry’ eating
As unique as we all are, so are our lifestyles and weight loss goals. It is extremely important to consult a healthcare professional before embarking on a weight loss plan; to identify one that provides a balanced approach to meal replacement products, diet and appropriate exercise to suit your needs.
Regular exercise is essential for physical and mental wellbeing, and is also linked to a number of other health benefits including reduced risk of heart disease, increased bone and muscle function, and improved energy and mood1. Some tips from the Australian Physical Activity and Sedentary Behaviour Guidelines for Adults include:
- Be active on most, preferably all, days every week for at least 30 minutes.
- Doing any exercise is better than none. If you currently do no physical activity, start with a small amount, and gradually build up to the recommended amount.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Try muscle strengthening activities at least 2 days each week.
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Weight Loss Programs: How to Choose One That’s Right for You
With a wide range of weight loss programs and diet plans available, choosing a program that’s right for you can be a little overwhelming. Below are a few tips on how to start your journey towards healthy weight loss…
We understand how overwhelming all the information and different weight loss options out there might feel. Please connect with us and speak to one of our friendly pharmacists who can provide expert advice and answer any questions you have. We’re here to support your weight loss goals every step of the way.
1. What is the best weight loss diet?
There are a huge variety of different weight loss diets and plans out there that work for each person differently. Look for a weight loss plan that comprises of healthy habit changes and comes with support material and a variety of recipes and tips, that will not only help you lose weight but can be continued long-term as part of your lifestyle.
2. Do you need to diet to lose weight?
Weight loss can be achieved through simple healthy habit changes such as reducing food portion sizes, increasing salad and non-starchy vegetable intake, including more exercise, reducing take away foods, drinking water rather than sugary beverages, eliminating alcohol etc.
3. How many calories per day should I eat to lose weight?
Recommended daily kilojoules/calories is dependent on many things such as your starting weight, gender age, activity levels etc. Rather than focusing too much on calories, focus on making healthier habit changes and maintaining these long-term.
4. What are the best healthy foods to lose weight?
Losing weight doesn’t mean you need to go on a restrictive diet with very limited food options. Rather, it’s about adapting several healthy lifestyle habits that will enable you to lose weight but still get good nutrition, not feel deprived or go too hungry. Some of these changes might be eating smaller portions but more regularly, filling up on salads and vegetables with and in between meals, making healthier snack choices (e.g. fruit, vegetable sticks, yoghurt, drinking water and eliminating sugary drinks), and swapping out foods for the low-fat or sugar-free equivalent, where suitable.
5. What exactly is 'healthy weight loss'?
A healthier way of managing weight is to make healthy and realistic habit changes during the weight loss process and aim to maintain these long-term. This will start you on a healthy routine that you can continue. You should also be eating more nutritiously and therefore getting the nutrients your body needs to work properly, which in turn helps you feel better and feel more satisfied for longer.
6. What are your tips for maintaining your current weight?
- Avoid skipping meals, eat small and regular during the day.
- Continue the healthy habits you adapted when trying to lose weight e.g. increasing salad and vegetable intake, drinking water instead of sugary beverages, cooking more meals at home rather than getting takeaways etc.
- Keep active, move more and include regular exercise.
- Monitor your weight weekly or fortnightly. Don’t allow your weight to creep up too much before doing something about it.
7. What is better, a strict diet plan or regular exercise?
Both in moderation is recommended. A healthy and balanced weight loss plan that incorporates the healthy habits already discussed is better than one that is too strict, as this may be harder to maintain in the long run. Regular exercise should be also included as this is important for health in general and can help burn additional calories.
8. Can I lose weight during pregnancy?
It is not recommended to lose weight during pregnancy. If your doctor or specialist has suggested you do this, speak to them about referral to a qualified dietitian.
9. How can I track my weight loss?
Tony Ferguson On the Go weight loss app is a great way to keep track of your progress.
10. How to lose weight quickly for surgery?
Very Low Calorie (VLCD) shake programs may be a suitable way to lose weight quickly, as they restrict the number of calories consumed daily, along with a balanced diet. Both Tony Ferguson and Optifast offer a VLCD program, which can be purchased online or instore.
11. What are some basic tips for reducing weight?
- Eating the correct food portion sizes
- Eat small regular meals rather than larger meals
- Choosing more nutritious food options e.g. lean meat verses fatty meat or grain bread verses white bread
- Making healthier snack choices e.g. fruit, nuts, low fat yoghurt
- Increasing salads and non-starchy vegetable intake and snacking on these when hungry
- Cooking more healthy meals from scratch rather than buying take away or pre-prepared meals
- Drinking more water each day and reducing or eliminating sugary beverages
- Including regular exercise in your week and getting more active during the day