As it usually takes about 12 weeks for an individual on a weight loss programme to see any significant difference in their weight. It also takes about that amount of time for a person to adapt their diet and change their habits. For these reasons, we recommend that you go on the 12-week programme. 

However, if affordability is a concern, or you are still sceptical of the benefits, we have prepared this 4-week starter for you. In these 4 weeks, you will get the necessary tips to start you off on your weight loss journey. You have the option to continue with the programme by renewing or auto-renewing your membership.

• 2 scheduled online reviews with the dietitian/nutritionist and activity coach (1 review from each person) and get their advice on how you can better manage your meals,
• Your personalized Aspire for Life pyramid, a food plan prescription, which advises you on the number of portions and portion sizes that you should eat and updates as your weight changes. It ensures a healthy diet for you while achieving weight loss.  Your personalised Aspire for Life pyramid changes as your weight changes.
• Useful information on how to eat and enjoy a healthy diet, and how to exercise without pain,
• Weekly advice and tips which address issues that an individual might face on a weight loss programme, such as managing food and intake, eating out, weight loss activities, motivation, social support and emotional eating,
• Email access to a dietitian, exercise coach and recipe consultant on any questions that you have,
• Online tools to assist you to manage your weight loss including a personalised food plan and guided activity planning,
• Recipes for delicious and healthy foods with less fat and sugar,
• Email prompts, which are sent out at important review points and if we do not hear from you to make sure that you stay on track,
• An online forum for the Aspire for Life community, where you can post any additional questions and share experience.

Similarly you will get to use the Aspire for Life online tools that are developed to help you manage the various key aspects of weight loss for 4 weeks – tracking your achievement, reducing energy intake, increasing energy expenditure, motivation and planning. They include:

• Weight tracker which allows you to track your weight loss progress against a projection of the typical average,
• BMI (body mass index) calculator which computes your latest BMI and let you know where you are in terms of your weight,
• Goal setting for measures of your weight loss and short term achievements,
• Guided food diary which you can review with the dietitian for further advice about your diet,
• Guided activity planning - you are taught how to select physical activities that optimise fat burn but without strain,
• Guided activity diary which you can review with the activity coach for further tips,
• Recipes for healthy tasty food and tips on planning your meals,
• Shopping guide on food selection in the supermarkets.

Opting for a full 12-week programme gives you a $15 saving over selecting a 4-week Starter programme and then auto-renewing it to make up 12 weeks.