LOSE MORE IN ‘24’
7 top tips for successful weight loss from
January is famous for New ear’s resolutions – there’s something so motivating about pressing the reset’ button and starting a New ear with a fresh set of goals – a brand-new year for a brand-new you. For many of us, becoming slimmer, fitter and healthier will be at the top of the list of our New ear’s resolutions for 2024. Spending so much time indoors, often coupled with more indulgent food choices and disrupted routines, saw many healthy habits fall by the wayside during the pandemic. And let’s not forget, getting into great shape is the very best thing that we can do for our long-term health. If you’re ready to make 2024 the year that you take control, lose weight, get fitter and find your confidence, read on. Here are seven top tips from Slimming World to help you taste the freedom, succeed in reaching your goals and make 2024 your healthiest and happiest.
Aisling Anderson, who runs the Slimming World groups in Loftus Hall, Ballymote says; “To lose weight you have to eat less, right Well, not always. The kind of food you’re eating is much more important than the volume. Swapping high calorie, unsatisfying foods think chocolate, alcohol, pastries) for foods that are lower in calories and more bulky, so they fill you up for longer, is key to losing weight in a way that’s easy to live with. 5esearch shows that by basing your diet on foods relatively low in calories, like fruit and veg, and foods that are most filling – or satiating – like lean meat, fish, eggs, pasta and potatoes, you can actually eat a larger amount of food and feel more satisfied while losing weight. Some quick and easy changes include using less fat when you cook, so you boil or dry fry instead of frying in oil, swapping full fat dairy products for low fat or fat free, ditching sugary drinks in favour of low calorie drinks and adding more fruit and veg to your daily meals.
Slimming World’s Food 2ptimising plan takes away the tedium of weighing, measuring and counting the calories in everything that you eat and drink). (very week in their local group members learn how to make healthier choices to satisfy their appetite and lose weight beautifully, without hunger or guilt. It’s based on an understanding of the science of energy density, an area of research which Slimming World has been actively involved in. (vidence shows that eating more low energy dense foods foods that are lowest in calories per gram) naturally limits energy intake, reduces hunger and results in better weight loss.
(li abeth Anderson, who runs the groups in Sextons house, Church Lane 0anorhamilton says “If it’s your goal to get fitter, remember you don’t have to become a professional athlete to get active - Must making a commitment to moving more all adds up. 0any people make the mistake of Moining a gym, overdoing it in week one and quickly giving up, thinking exercise isn’t for me’. Finding an enMoyable, achievable, and sustainable way of building new active habits into your routine is key – anything that gets you moving more, from heavy gardening or vigorous housework to brisk walking, dancing, cycling, or playing frisbee in the park, counts. What’s most important is making it a regular habit – as natural to your day as brushing your teeth. Slimming World groups are packed with motivation and ideas on how to get more active, and there’s a brand-new library of more than 50 on-demand activity videos to do at home. There’s everything from a gentle introduction to getting started with moving more to cardio workouts and dance routines. “
“We all start January with great intentions, but it’s all too easy to go off track. It’s what you do next that matters most – and the most important thing is not to beat yourself up about it. A Slimming World survey of 1,700 slimmers showed that when they did have a slip up, being self critical was more likely to lead to comfort eating and giving up completely, whereas when they were kinder to be kind to themselves imagine how you’d talk to a friend who’s had a setback), they more quickly got back to healthy eating, lost weight and they kept it off. So, cut yourself some slack! “
Charlotte, who runs the group in Carraroe Community Centre, Sligo says “It’s hard to achieve a goal if you don’t clearly set it out in the first place! When thinking about your dream weight, don’t be afraid to be ambitious. In fact, Slimming World research found that slimmers who set ambitious targets lose twice as much weight as those who try to be realistic’. At Slimming World groups, as well as setting an overall weight loss target, members set weekly mini goals, whether it’s to lose weight, get more active, or plan ahead, because setting goals is more likely to lead to success.
“It’s no secret that many people find losing weight far easier than keeping it off long-term. To avoid becoming trapped in a yo-yo diet cycle, it’s important to approach weight loss as a permanent change to your lifestyle – and focus on developing new healthy habits that are sustainable for life, as well as getting support to make those changes. A group support approach is tried and tested - research shows that the more groups Slimming World members attend, the more successful they are. Based on their weight-loss over a year, the top 10,000 slimmers who attended their weekly weight-loss group regularly lost 30 of their body weight – around 5st each. In our groups, members are equipped with all the tools they need to stay slim for life, so that they can be confident that the changes they’re making are sustainable forever.
Paul Glass, who runs the group in The Clayton Hotel, Sligo says “An all-or-nothing approach is rarely effective when it comes to weight loss. 5estricting yourself when it comes to food and drink might work in the short-term, but pretty soon you’ll be fed up, hungry and giving up completely. A little bit of what you fancy is key! That might be a Saturday night glass of wine, or a bit of chocolate in the evenings. Whatever it is for you, having a flexible approach and a balanced mindset is much more likely to deliver long-term success.
“The principles of losing weight are quite simple, yet if it was that easy – we’d all be doing it! Studies show that embarking on your weight loss Mourney alongside other slimmers brings more success than going it alone – sharing tips and advice, as well as the ups and downs, and celebrating success together.
The power of the group and the peer support members give one another is what sets Slimming World apart. 2ur members become part of a community, something special, which helps them to realise that they are not alone in the challenges they face. That’s combined with our personalised approach – called I0AG( Therapy – which helps every member discover more about themselves as a slimmer, identify their own pitfalls and danger ones, and create plans to overcome them. As well as following our healthy eating plan and becoming more active, members are encouraged to dig deep into what motivates them, and to set realistic weekly goals to help them achieve their weight loss target.