How it works

With Christmas over and the New Year here, this eight-page special is the ideal way to get you started on your weight-loss journey. If you’ve tried to slim down in the past – especially after an indulgent Christmas – you’ll know the phrase ‘I’ll wait till January’ all too well. However, losing weight doesn’t have to be restrictive or mean feeling deprived.

To help you get started we’ve teamed up with Slimming World

– the UK and Ireland’s leading weight-loss organisation – to provide you with this exclusive 5-day eating plan. With Slimming World’s flexible approach to slimming, you have the freedom to fill up on all your favourite foods while still losing weight – and you could lose up to 7lbs in just two weeks!*

And if these recipes have whet your appetite, over the

1 next two weeks you can find Choose one breakfast, one lunch and one even more delicious recipes dinner every day. Feel free to repeat meals to help you get a head start you enjoy and you’ll find more ideas at on a healthier lifestyle for the www.slimmingworld.co.uk or

New Year. www.slimmingworld.ie

As well as this, you’ll also be

2 able to read about some Slimming World’s eating plan, Food

Optimising, is based on the scientific incredible slimmers who have

principles of appetite regulation and helps been inspired to make

members to reduce their energy intake and changes that have improved

lose weight without ever feeling hungry or their health.

deprived. It’s based on an understanding of And for anyone looking for how a food’s nutrient content and energy some inspiration to help them density (its calories per gram) affect satiety stay on track with their (our sense of satisfaction and fullness). weight-loss goals, we’ve got some great tips and advice from the Slimming World experts to help you do just that. Here’s to a healthy new you for 2022! 3

Free Food is at the heart of Food Optimising. Foods that are Free include, fruit, veg, pasta, rice, potatoes, pulses, lean meat (and some plant-based proteins e.g. Quorn), fat-free dairy, fish and poultry. These are low in energy density and higher in protein and carbohydrate, which helps to satisfy the appetite and keep us feeling fuller for longer. Base your meals around Free Food (printed in bold) and, to make meals flavoursome and tasty, stock your store cupboard with herbs, low-calorie cooking spray, oil-free tomato purée, seasoning, soy sauce, spices and stock cubes, most of which can be used freely to flavour meals.

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For an overall healthy balanced diet, Slimming World encourages you to enjoy measured amounts of foods that provide calcium, like milk and cheese (two portions per day), and those providing fibre and other essential minerals and nutrients, such as wholemeal bread, high-fibre cereals, nuts and seeds (one portion per day). These can be part of your meals, in hot drinks or on their own as a snack. We’ve provided specific measurements where we’ve included them in the plan, and where you’re enjoying them separately:

■ Choose 350ml skimmed milk, 250ml semiskimmed milk or 400ml plain unsweetened soya/ almond milk with added calcium. Or opt for 30g full-fat hard cheese, like Cheddar or

40g reduced-fat hard cheese.

■ Enjoy 2 slices of wholemeal bread (from a small 400g loaf) or a 60g wholemeal roll/ pitta, or 40g plain porridge oats or 2 wholewheat cereal biscuits. Or opt for 20 whole/plain almonds or 2 level tbsp chia seeds.

Other options are available too, you’ll find out more when you join Slimming World. If you have dietary requirements, let Slimming World know when you join and you’ll get specific advice to help tailor the plan to your needs.

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Treat yourself. Enjoy up to two options from the list provided every day on page 7.