Our program - helping you lose weight

By joining Australian Lifestyle & Fitness, you can access simple-to-use online tools that easily track your calories in versus calories out. We tell you how many calories you need to eat each day, and how much exercise you should be doing in order to reach your goals. Our system is tailored to your specific needs, including your food preferences, level of fitness and time commitments. With our guidance, you can take control of your weight loss and achieve real results quickly and healthily.

Food

Our program lets you easily track how many calories you are consuming. Based on your preferences, we provide you with a detailed meal plan, complete with cooking instructions, a nutritional breakdown and a shopping list.


Exercise

Use our simple tools to track all the calories you are burning from your exercise plan. Choose a cardio program personalized for your fitness level, and add in strength training activities to build the perfect plan for your needs.


Results

The results section allows you to see how your weight is changing over time and compare it to your goals. You can also track your BMI and other body measurements to get a good all-over picture of how youíre going.


Support

Email our nutritionist any questions you have about healthy eating and weight loss, or check in with our personal trainer for some fitness and exercise advice. You can also share ideas and tips with fellow dieters on our forums.


Profile

Use your profile section to weigh in and track your progress. You can also choose your meal and exercise plans and change any of your preferences as required. If you want to start fresh, you can simply reset your plan.


Resource Centre

Search through our collection of recipes and easily add them to your meal plan, or check out our exercise library for instructions for all different activities. You can also browse our how-to guides, and watch great support videos for some extra motivation.


Account

You can cancel your membership online at any time, with no fees or costs. Your account section also allows you to save all your personal details, including your password, and change as needed.


Food

Your custom meal plan provides you with plenty of delicious, healthy options, and lets you easily track how many calories you are eating each day.

Meal plan

Based on your food and diet preferences, we provide you with a detailed meal plan, complete with ingredients, cooking instructions and a nutritional breakdown.Our plans allow for three balanced, portion-controlled meals a day, along with healthy snack choices. These meal plans are developed by dietitians and are designed to give you a good healthy nutritional balance, and our simple recipes and cooking instructions show you exactly how to prepare your meals, so you can easily follow our suggestions and track your calories as you go along.


Substitute meals

If thereís anything in your meal plan that you want to change, you can easily substitute in other delicious foods from our database. There are plenty of options to cater for any taste, so no matter what your preferences are, youíre sure to find something that suits. Itís also easy to create your own meals by adding in ingredients from the database, which you can then add to your favourites for quick entry next time.


Calorie tracker

Our program lets you easily track how many calories you are consuming. Your meal plan tells you exactly how many calories are in each ingredient, so you can get a clear picture of where your energy is coming from. When you select a food from our database, we automatically calculate the calories and add them to your total. We then show you the balance with your calories out so you can see how much weight you should be losing.


Shopping list

Our shopping list feature allows you to print out the foods you need to buy at the supermarket. Filter your shopping list by day or timeslot (breakfast, lunch, dinner, snack) or get a full, 7-day overview of your meal plan and the ingredients you require. This makes it easy to do your weekly shopping, so you have all your ingredients ready for you when you go to cook your healthy meals.


Other Features

Food Preferences

Follow a custom meal plan based on your food and diet preferences.

Quick Food Add

If you know the number of calories in the food you have eaten, simply use our quick add feature.

My Favourites

Add foods to your favourites tso you can quickly add them to your meal plan in the future.

Easy Add Food

Search through out huge database of over 5000 foods and quickly and easily add them to your meal plan.

Plan Overview

Get a 7-day overview of your meal plan.

Copy and Paste

Copy any meal you have eaten and easily add to other days.

Print Options

Print out all your meals as required.

Exercise

Use our simple tools to track all the calories you are burning from your exercise plan.

Cardio program

Choose a cardio program personalised for your fitness level. Start out with walking, or take on a bigger challenge, like running, cycling, swimming and more! You decide how many days a week you want to exercise. The calories you burn will automatically be added to your calorie balance, giving you a clear picture of


Weights program

Adding weights exercises to your workout program is a great way to build strength, tone and power. Choose a strength training program customised for your level and start sculpting your perfect body. General weights exercises are great for improving all-over muscle tone, which can increase your metabolism and give you more energy and strength.


Build workout

Easily add, delete and substitute exercises to build the perfect workout for your needs. With pictures and descriptions for all our activities, itís easy to search and select the exercises you want to do, and add the calories to your total. A good mix of cardio and strength exercises is a great way to get an all-body workout. Save any combination of exercises as a routine, so you can easily add it next time.


Body shape

You can also add extra exercises to your routine based on specific body parts you are targeting. Strength exercises are grouped in our database according to the muscles they target- so if you want to focus particularly on your core, legs, arms, back or chest, you can choose the appropriate moves to build your customised routine.


Other Features

Calories in Exercise

Track the calories you burn from your exercise.

Add Exercises

Add your own exercises to your daily plan as you complete or plan activities.

Copy and Paste

Copy any exercise and easily paste into other days.

Exercise Descriptions

View pictures and descriptions for all our weights exercises.

Print Options

Print out all your exercise routines as required.

Support

Dietitian

Email our dietitian with any questions you have about healthy eating and weight loss. This is a great option if you have special dietary needs or restrictions, or if thereís anything in your diet plan that youíre not sure about. Get personalised advice and feel confident in your choices.

Personal Trainer

Check in with our personal trainer for some fitness and exercise advice. If youíre not quite sure which exercises you should be doing to achieve your goals, or if you have special requirements or restrictions, a personal trainer can help you to come up with a personalised plan that gets the best results for you.

Profile

Weigh in

Use your profile section to weigh in and track your progress.When you record your weight, it will automatically update the results section of your account, so you can easily see how your plan is working. You can also record measurements of your arms, chest, waist and hips for more detailed results.

Preferences

Choose your meal and exercise plans and change any of your preferences as required. Options for meal plans include Low GI, High Protein, Vegetarian and Healthy Balance. If youíre not sure which one is right for you, email our dietitian for more personalised advice. Similarly, you can choose an exercise plan based on your needs and current level of fitness. Beginners can start out with a cardio intro plan, and more experienced members might choose to power on with a more intense program.

Reset Plan

If you want to start fresh, you can simply reset your plan and start all over again. This can be a good option if youíve missed a few weeks and want to get back on track!

Maintenance

Once you reach your weight loss goal, you can choose to switch over to a maintenance plan to help keep up your great new figure. This is a great way to help make the transition into your healthier lifestyle as smooth as possible, so you can make sure all your hard work isnít lost.

Results

Our results tools give you a clear visual picture of your progress, so you can easily see how youíre going.

Calorie in vs. calorie out

This feature shows you your average daily balance of calories in versus calories out, based on your plans for the next week. This gives you an indication of how you how much weight you can expect to lose. To lose weight, you need to be burning more calories than you consume. For example, there are 7,700 calories in 1kg of body fat, so if you burn 7,700 calories more than you eat, you should lose 1kg.


Weight over time

See how your weight is changing over time and compare it to your goals. This feature gives you a clear visual picture of your progress. Select which dates you want to view and see how much weight you have lost over this period. Then you can compare these results to your expected weight loss, and use this information to make any necessary adjustments to get you closer to your target.


Nutritional breakdown

You can also check the nutritional balance of your eating plan - all your foods are broken down into their food groups, so you can see if you are getting enough variety. This feature gives you a picture of your habits over the past two weeks, and compares it to your recommended daily intake. You can use this information to make any necessary adjustments to your plan to make sure youíre getting a healthy balance


Measurements

Track your BMI and body measurements to get a good all-over picture of how youíre going. Your BMI (Body Mass Index) gives you a quick snapshot of your weight in relation to your height, providing a broad indication of your ideal weight. If you enter the measurements of your chest, arms, hips and waist, you can also get a clear picture of the changes in your body shape over time, as well as your Waist to Hip Ratio, which is commonly used to assess your general overall health.


Resource Centre

Our resource centre is packed full of useful information on healthy eating, exercise and weight loss.

Recipes

Search through our collection of recipes and easily add them to your meal plan. Each recipe comes complete with ingredients and cooking instructions, so itís simple to follow our suggestions and track your calories. All you need to do is choose a recipe you like the sound of, add it to your plan and follow our directions to prepare your healthy meal!

Exercises

Check out our exercise library for instructions for all different activities. This is a great way to get new ideas for exercises you can try and add into your routine. Search for cardio or weight exercises, or target a specific body part that you want to tone up. With pictures and instructions for each activity, you can easily try something new.

How to Guides

You can also browse our how-to guides for some more in-depth information about particular weight loss issues, like emotional eating, or understanding your metabolism. The more you understand about your body and how weight loss works, the easier it will be to stick to your plan and make smart choices throughout your day to day life.

Videos

Watch our great support videos to give you the motivation you need to keep up with your plan and get you past your biggest challenges.

Account

Store and change your personal details, or cancel your account.

Cancel

If youíve reached your goal, or decided our system isnít quite right for you, you can cancel your membership online at any time. There are no fees or hidden costs, and if you are cancelling within 7 days of joining, your money will be automatically refunded.

Personal details

Your account section also allows you to save all your personal details and change as needed. This includes your email address and all contact details.