This tutorial explains how to use Slimtrack to ensure the best possible results. If your weight problem is caused by a specific medical condition, we strongly advise you not to use Slimtrack without consulting a registered dietician or medical practitioner. Read our Terms & conditions

1. Register as a user

Before you can start using Slimtrack's free online weight-loss tools, you are required to register as a user. This is quick and effortless, and is necessary in order for Slimtrack to provide you with the best possible service free of charge. You may Register now, or continue reading for more detail on what Slimtrack offers.

2. Create your personal weight-loss profile

When registering as a user, you will choose a user name and password, which will soon after be required when you log in to the full version of the site. (Privacy policy.)

When you log in for the first time, you will be asked for some personal information: your age, weight, height, activity level, gender, goal weight, the rate at which you want to work towards your goal and whether you prefer calories or kilojoules. You may change your chosen preferences such as your goal weight later, should you wish.

3. Get started

Once you have entered your basic personal information, you will be taken to your personal Overview page. This is also your default landing page every time you log in.

Before you can start, it is important to understand that the tools and functions on the site are based on a fundamental principle: In order to lose weight, your body must consistently take in less energy (measured in kilojoules or calories) through eating and drinking than it burns up through physical activity. Based on your personal profile, Slimtrack provides you with the information and tools to stick to this "body budget".

The next step is to look at your daily summary. This summary will be different every day, depending on how much eating, drinking and exercise you record in your Slimtrack diaries.

In the daily summary box you can see how many kilojoules (or calories, depending on the preference you selected) have been allocated to you daily, based on your personal profile. You will also see:

• Your exercise bonus for the day (which will be 0 until you enter the first item in your exercise diary).

• Your kilojoules consumed for the day (which will be 0 until you have started your food diary).

• Your kilojoules remaining, which is automatically calculated using this formula:

(Your allocated total)

PLUS

(Your exercise bonus, as calculated in the Exercise Diary)

MINUS

(Kilojoules or calories consumed, as calculated in the Food Diary)

This means that by updating your Food Diary and Exercise Diary throughout the day, you can immediately see if you are on track for losing weight.

A positive number at the end of the day means weight loss.

A negative number means you have taken in too many kilojoules (calories) and you need more exercise to avoid weight gain.

Based on the information you enter over time, you will soon also be able to withdraw a weekly summary, a nutrient report and a history report. These reports are valuable for evaluating your progress and staying motivated and inspired.

4. Food Diary

Keeping an accurate record of your daily consumption of food and beverages is a proven strategy for real, sustainable weight-loss. And Slimtrack's Food Diary is by far the easiest way available to South Africans to keep such a record.

Ideally you should record your food and beverage consumption throughout the day, but many people find it more practical to update their diaries at the end of the day or after their last meal or snack. And remember, record EVERYTHING you eat or drink!

To update your Food Diary, click on Food in the orange bar. Search for the first item under:

• Generics (such as "chicken", "milk" or "brown bread")

• Brands (such as "Marmite")

• Favourites (any combination of items that you have previously recorded as a Favourite, such as "brown bread with butter and Marmite"

• In the event that an item is not found in our database, you will be able to add it yourself. Once this information is verified, it will be included in our database so that you will find it in future searches.

Next, select from the search results the description that best matches your actual meal or drink and add the portion or serving size. Once you have done so, your Food Diary will automatically be updated with the item as well as its kilojoule, protein, carbohydrate, fat and fibre contents. Your daily summary will also be updated with this kilojoule count.

5. Exercise Diary

The Exercise Diary works similarly to the Food Diary. Simply enter the type of exercise in the Search box and click on Go. Then select from the list the item that best describes the actual exercise you did. Keep in mind that the database provides a typical rather than actual number of kilojoules (or calories) burned up by a given physical activity. If you have access to a more accurate measure of actual kilojoules burned, simply enter it manually. All entries will automatically be reflected in your daily summary.

As with the Food Diary, the ideal is to record all your physical activities throughout the day, but many people find it more practical to update their diaries at the end of the day. And remember, climbing the stairs at work or pushing a shopping trolley is also exercise!

6. Community

Staying motivated is essential if you want to reach your weight-loss goal, and there is no better way to stay motivated than through interaction with like-minded people who face the same challenges as yourself. As a registered Slimtrack user, you will have unlimited access to the Community forum, where Slimtrack members are available day and night to make friends and share ideas, suggestions, recipes or whatever else pops up. And if you want to stay anonymous, you can do so by clicking on Profile on the Community page and adjusting your settings. The Community is also a great place to get help on using the Slimtrack tools in the best possible way.

7. Frequently Asked Questions (FAQs)

If you still have questions about how Slimtrack works, try our list of Frequently Asked Questions or contact us by email.