The current NZ guideline states that to reduce long-term health risks, have at least two alcohol-free days each week and drink no more than:

- Two standard drinks a day for women
- Three standard drinks a day for men
- Ten standard drinks a week for women
- Fifteen standard drinks a week for men

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Dealing with pressure to drink

- Saying no to a friend can be difficult, but will get easier with practice.
- Try have an excuse ready for when you want to sit out a round or opt for a soft drink.
- Try saying you're cutting back to save money or you've got to be up really early in the morning.

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Beer

- The average alcohol strength of beer is 5% ABV.
- The lower the strength (% ABV), the fewer hangover symptoms you'll have.
- Consider alcohhol free beer which is improving and increasingly available

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Wine

- If you drink white wine or rosé, consider ordering a spitzer or adding a cube of ice.
- Red wines are usually stronger meaning they are more likley to cause a hangover.
- A heavy red wines, such as shiraz, are often as much as 14% to 15% ABV.
- A lighter red, such as pinot noir, is usually weaker at around 12% to 13% ABV or less.

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The current NZ guideline states that to reduce long-term health risks, have at least two alcohol-free days each week and drink no more than:

- Two standard drinks a day for women
- Three standard drinks a day for men
- Ten standard drinks a week for women
- Fifteen standard drinks a week for men

More information on what a Standard Drink is can be found below.

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- BMI can be a helpful indicator of a healthy weight, however it has many limitations.
- It's main limitation is that body tissues other than fat, for example muscle, can weigh a lot.
- Despite its limitations, it can be helpful in conjunction with other indicators in determining a healthy weight.

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BMI Chart

- BMI is calculated using a formula that involves your height and weight.
- When you provide your height and weight on the review form, your BMI will be calculated.
- A table below lets you see what your BMI would be if you increased or decreased your weight.

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Personalised Weight Information

- When you provide a valid height and weight, your BMI will be shown here.
- When you provide a valid height and weight, your ideal weight range will be shown here.
- When you provide a valid height and weight, your recomended change will be shown here.

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General Principles

- You can usually lose around 1/2 a kilogram to 1 kilogram a week safely.
- Don't exceed this rate of weight loss unless advised by a doctor or nurse.
- The most effective way to adjust your weight is by modifying your diet.
- If you eat more food (take in more energy), it is likely you will gain weight.
- If you eat less food (take in less energy), it is likely you will lose weight.

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Modifying your diet

- It is recommended that you eat three regular meals a day at planned times.
- You should try to avoid snacking unless you're hungry.
- Portion control is the most effective way to adjust your intake.
- Avoid second helpings and leave a rim of 1 inch around your plate.
- Eating 500 calories more a day will cause a gain of around 1/2 a kilogram per week.
- Eating 500 calories less a day will cause a loss of around 1/2 a kilogram per week.

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Exercise

- Exercise has a limited role in weight loss, which surprises many people.
- Although it has a limited effect in weight loss, exercise provides many other benefits.
- It is important to stay active for at least 150 minutes / week
- It is generally agreed that you should aim to be active for 30 minutes in a row at least 5 times a week.
- If you are exercising hard enough then you should be too short of breath to sing, but have enough breath to talk.

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More information

- More information can be found on your local healthcare website.
- Click on this sentence to be taken to further weight loss (diet focussed) information (in a new tab).
- Click on this sentence to be taken to some general advice on staying healthy.

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