A Slimming World expert has shared some simple changes people can make to lose weight this summer.
There's never an easy time to try and shed the pounds, which is why many of us want a way to lose weight that fits around our lifestyle. For Scott Hawkins, this came when he signed up for Slimming World and lost four stone in the space of nine months.
Scott, 28, now works as a District Manager for Slimming World, managing a team of 62 consultants who run 148 groups across Merseyside. Here he shares his top tips for people looking to lose weight and change their lifestyle.
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Simple food swaps
Scott told the ECHO: "My top tips for new members are to stick with your food dairy for the first four weeks to help you really get to grips with food optimising. I’d also say to make some simple swaps to start off with, switching from full fat mayo to lighter than light, swapping from cooking oil to low calorie cooking spray.
"All those top swaps are really simple to change but they will help you to get great results on the scales. Lastly, to really rely on free foods and make them your new best friend and to put your trust in the plan because its backed by science and following it 100% will give you the weight loss you want."
How food optimising works
Slimming World’s Food Optimising eating plan allows members to eat an unlimited amount of low energy dense "Free Foods" such as fruit, vegetables, fish, lean meat, beans and lentils, pasta and potatoes. Free Foods are low in energy density and higher in protein and carbohydrate, which helps to satisfy the appetite and keep us feeling fuller for longer.
Scott told the ECHO: "Food Optimising is based on the science of energy density (the calories a food or drink contains) and satiety (how a food affects our sense of satisfaction and feelings of fullness).
"By eating more foods that are lower in energy density we can cut calories without counting calories – and without feeling hungry. Studies commissioned by Slimming World have shown that foods that contain more protein (things like lean meat, fish and eggs) and carbohydrates (pasta, potatoes and rice) are the most filling and keep you feeling fuller for longer than those high in fat.
"They’re significantly lower in calories, too. The higher energy dense foods – those high in fat, sugar and alcohol – are high-risk foods when it comes to weight loss. That’s partly due to how many calories per gram they contain but also because they tend to come in small packages, so they’re very quick and easy to eat.
"Syns can be sneaky too – they can creep in where you’re not expecting them or stack up quickly without you noticing."
Key to success
When it comes to achieving your weight loss goals with Slimming World, Scott said the key to success is found in attending weekly group sessions where consultants can offer motivation and inspiration.
He added: "For anyone who has ever struggled with their weight, finding understanding care and support to help you stay committed and reach your target is invaluable.
"Another factor is to always forgive yourself if you have any slip ups, beating ourselves up and talking negatively to ourselves doesn’t help us move forward. How we talk to yourself plays a massive part in our weight loss journey."
Being able to spot foods that trigger your old eating habits is also important when it comes to losing weight, Scott said. "It’s so important to know that there will always be certain foods that we know we can’t stop at just one, its having the support to find out those foods and have support to put a plan in place to over overcome that."
How to keep the weight off
Scott said: "My advice to anyone wanting to keep their weight off is to stay to group each week, unfortunately those of us who struggle with our weight won’t wake up one morning and not struggle. However, the support of the group and the flexibility of the plan can make it easier, a lot easier.
"Through food optimising your making healthy new habits that can and do stick for life. Learning which foods can be eaten freely and which foods need to be limited and counted as syns is a great way of learning how to eat healthily for life. And so liberating!
"It’s very different from calorie-counting, where it’s important to count absolutely everything obsessively and stick rigidly within your daily limit, rather than learning which foods will be the kindest to your well-being, your happiness and your waistline."
Slimming World is currently on the look out for people who have successfully lost weight at a local group including former and current members, to start their own weight loss group. Slimming World consultants earn around £100-£400 a week for working 10-20 hours.
Scott said: "The opportunity to become a self-employed Slimming World consultant provides plenty of flexibility and can be done alongside other commitments. Slimming World consultants are trained in every aspect of running a successful group – from delivering Slimming World’s programme based on the science and psychology of behaviour change to building and promoting a successful local business.
“It’s amazing to know that I’m helping people to get the same feeling that I that I had when I’d lost 4 stone. There is no better job in the world."
As well as consultant vacancies Slimming World is recruiting experienced managers to help co-ordinate the work in areas across the UK and Ireland. For more information contact Scott on 07770 807721 or go to slimmingworld.co.uk/careers.
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