Spring into a slimmer you this summer

FOR many people, this summer will be the first time in three years that we’ve had a proper sunshine holiday – and many are dreading digging out holiday clothes and finding they don’t fit quite as well as they used to!

If you’d like to lose weight and hit the beach feeling fitter and healthier, weight-loss experts from Slimming World across Stalybridge, Denton and Dukinfield have some top tips to get you on track for a slimmer summer.

1. Set a goal: Research shows that if you set a goal you’re more likely to achieve it – and the more ambitious the better. A study of 24,000 slimmers by Slimming World found those who set an ambitious dream target weight lost almost twice as much weight as those who aimed for a more modest amount.

“Setting an ambitious target can help you visualise what you’re capable of,” says Slimming World’s Head of Research and Scientific Affairs, Dr Jacquie Lavin.

She also recommends setting ‘mini targets’ which Slimming World members are encouraged to do each week, whether it’s to lose a couple of pounds, go for a lunchtime walk or cook with new ingredients.

She added: “Your big goal is your destination, mini targets are milestones along the way. Every time you achieve one it will give you a sense of achievement and motivate you on to the next step.”

Slimming World Local consultants Terri and Marie

2. Spring into action: Make the most of longer days and warmer weather and head out for some fresh-air fitness. A study from the University of Exeter shows that compared with indoor workouts, exercising in a natural environment is associated with greater feelings of happiness and well-being, as well as increased energy levels.

Outdoor exercisers also report greater enjoyment and satisfaction from their workouts and feel more inclined to keep it up, plus you’ll be boosting your immune system and topping up your vitamin D levels.

Whether you’re a complete exercise beginner or already a keep fit fan, there are a whole range of activities you can enjoy outdoors, from walking the dog to family bike rides and park runs.

Local consultants Terri and Marie aim to get out running together three times a week and are training for a future half-marathon. Terri says: “The hardest part is getting out of the door – after running I feel fantastic.”

3. Get creative in the kitchen: Discover your inner Jamie Oliver and cook meals from scratch with healthy seasonal ingredients like asparagus, spring greens and new potatoes, or dig out the barbecue and get grilling lean meat, fish and veg.

Remember, losing weight doesn’t have to mean going hungry. A study by the University of Leeds, found that eating a diet based around low energy dense foods – which contain fewer calories per gram such as fresh fruit and veg, lean meat and poultry, pasta, rice and grains – is more effective for weight loss than traditional calorie counting.

In fact, a group of women who followed Slimming World’s low energy dense eating plan for 14 weeks lost over 12lbs compared to just over 7lbs in a group using a calorie-counting diet plan.

You can find recipe ideas based on foods low in energy density at slimmingworld.co.uk

Consultants and their members love ‘getting their cook on’ trying new recipes inspiring their fellow members in group too!

4. Spritz up your spring! There’s nothing nicer than sitting outdoors on a sunny spring afternoon enjoying a drink with friends – but alcohol can be a real obstacle if you’re trying to lose weight.

As well as the calories in alcohol, which are often higher than we realise (one large glass of wine has as many calories as a jam doughnut!), Slimming World’s research into the impact of alcohol on weight revealed that having just slightly too much to drink can lead to drinking and eating far more than intended and so can impact hugely on our weight.

The good news is that by making small changes to your drinking habits, you can still enjoy alcohol in moderation and manage your ‘tipping point’ and your weight loss.

Carolyn Pallister, Nutrition and Health Policy Manager at Slimming World, says: “Interspersing alcoholic drinks with soft drinks, adding soda water to wine to make a spritzer, switching to slimline mixers, or choosing a low-calorie lager can all make a big difference.”

5. Spring clean your habits: We are all creatures of habit and having a routine can be a lifesaver when you’re busy – you’re more likely to exercise regularly if you do it at the same time every week and having a set day for batch cooking can really help you plan for the week ahead.

However, research from the University of Hertfordshire has found that when routines get overly rigid they can act like webs, making it hard to change a habit even if we know it’s not helpful.

Having a spring clean of your habits can help you go after your weight loss goals with renewed focus.

Carolyn says: “At Slimming World we’ve got a deep understanding of the psychology behind successful weight loss, and our groups are all about getting support to build healthy new habits around food and activity. It’s so much easier to achieve when you have the support of a group of like-minded people who care about your success.”

• To find out more about Slimming World and how to join, visit slimmingworld.co.uk

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