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Weight Loss Made Easy

Contents

- Click any of the links to skip directly to that section.

Part One

Part Two

Part Three

Part One

Weight Loss Made Easy

When you hear the phrase ‘diet’ what is the first thing that springs to mind? No chocolate… No treats… No flavour… Just days of eating bland, tasteless salads, soups and crackers, whilst feeling hungry between meals.

It’s not exactly enticing is it?

So who could blame you for wanting to quit when an obstacle gets in your way. Everything the media and internet tells you is that to lose weight, you must give up your favourite foods overnight, cut back on carbs, cut back on fat and in some cases give up whole food groups altogether.

But what if we were to tell you that food doesn’t have to be a sin? That you can credibly shift those excess pounds and take control of your eating habits on your own terms? You’d think we were lying wouldn’t you, but it’s true.

By eating in moderation and watching your calories you can still indulge in the occasional treat without having to feel guilty!

Imagine it for a moment…

A world where no food is a sin. There is no guilt, no giving in, no stress. Simply the tools to help you lose weight and become the sexy, confident person you have always wanted to be.

The answer is right in front of you: calories.

[stextbox id="custom" caption=" What Are Calories?" collapsing="false" collapsed="false"]A calorie is the unit of measurement (usually measured calories per gram) for how much energy there is in a food or drink. This takes the form of carbohydrates, protein and fats which are used by the body to enable it to function (pump blood, walk, breath etc).

Calories per gram –
Carbs: 3.75 cals
Protein: 4 cals
Fat: 9 cals

It is easy to see why calories are so easily lost when you indulge in a biscuit or chocolate bar. With more calories per gram than other nutrients, the calories can soon mount up, especially as they do not leave you feeling satisfied for very long. That is why it is essential that you find a balance with your foods.
For instance, for 300 calories you can enjoy a grilled skinless chicken breast with salad, fat free dressing, a slice of wholemeal bread and a Satsuma. This is the same number of calories as 6 truffles!
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How to Lose Weight

Ask any dietician what it takes to lose weight and they will tell you that you simply need to create a calorie deficit between the calories you consume and the calories you use.

This means by taking in fewer calories than your body uses, your body will have to utilise your existing fat stores for fuel, helping you to burn more fat and ultimately lose weight!

And it is easier than you imagine.

To lose just 1lb of fat a week, you simply need to create a calorie deficit of 3,500 calories (or 500 calories a day). It works both ways though! If you don;t burn the calories you eat your body will store them, sometimes as fat, for use another day.

Take a look at these two diagrams, the first shows you a balance where someone would gain weight…

And the second here shows someone with a positive balance who would lose weight…

Now you might argue that cutting 500 calories out of your day is a tall task, or even burning an extra 500. After all, for a woman that is a quarter of your daily allowance.

However it is easy once you understand how food labels and portion sizes work.

[stextbox id="custom" caption=" Fun Fact" collapsing="true" collapsed="false"]Did you know that drinking one can less of cola every day you can help you to lose a stone in a year? Imagine how much you could lose by drinking two less a day…[/stextbox]

Reading Food Labels

Counting calories is a lot easier than it used to be thanks to supermarkets. They are now required to clearly label their foods and indicate how much of your daily allowance in salt, protein, fats and carbs you are consuming.

Below is a food label we have borrowed. As you can see there are 6 stages to reading a label:

1. Serving Size
   Before you read the rest of the label, begin by having a look at its serving size and the number of servings it offers. Most manufacturers will base the information they provide (calories, nutrients etc) based on just 1 serving size, not the whole food.So if for instance, you buy a pie which offers 6 servings and is 500 calories per serving; eat half the pie and you are actually consuming 1500 calories, not the 250 calories you thought you were (if you based the information you read on the whole pie).
2. Check Calories (and calories from fat)
   As mentioned earlier calories measure the amount of energy you will get from food. However there is a bit more to them than that.
   For instance, if you take the label above, you will see that half the calories you get from one serving comes from fat, and that is a lot of fat calories to burn off.
   For this reason try to follow this calorie guide when reviewing a label: 40 calories is low, 100 calories is moderate, 400 calories or more is high.
3. Nutrients (also number 5)
   It is well known fact that some nutrients are better for you than others, so it is important that you can recognise which ones to limit and which ones you need plenty of.
   For the sake of your health it is essential to not eat too much: fat, saturated fat, trans fat, cholesterol and sodium as these can increase your risk of heart disease and high blood pressure. For this reason you need to monitor their percentages carefully.
   Dietary fiber, vitamins, calcium and iron on the other hand are often not ingested enough, even though they are essential for your health.
4. % Daily Value
   These percentages are based on recommended amounts for a 2,000 calorie daily diet, and highlights what percentages you are getting in each nutrient in terms of your expected requirements.

Are you getting the right number of nutrients per day?
Take a look:

This diagram from the UK food standards agency illustrates one of the approaches to balancing all the different types of food and nutrients.

[stextbox id="custom" caption=" Truth Behind Low Fat Claims" collapsing="false" collapsed="false"]When you see the phrase ‘low fat’ do you know what you are getting? Discover the real meaning behind ‘low fat claims’:

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Food Portions

Reading food labels is only one part to successfully managing your calorie intake. Being able to manage your food portions is another.
Would you believe that since the 1950s we have doubled our portion sizes? This is no exaggeration.
According to the Food Standards Agency, in our attempts to match restaurant portions we have triggered a viscous cycle where as consumers we compete to match restaurant portion sizes.

So What Portion Sizes Are Right?

Nutritionists only give a general guide for men and women about portion sizes. Men 2,500 calories a day, women 2,000 calories a day. However, your gender, age, build, height, activity levels and weight can influence the number of calories you have to consume in order to lose weight.

Click here to try our calorie burn tool, it will help tell you how many calories you burn doing daily activities and exercise. Don’t worry it opens in a new window so you won’t lose your place in the guide!

Was your calorie burn not as much as you expected? The following portion control tips can help you to lose those excess calories.

Keep Your Portion Sizes at Bay
Eat from smaller plates – a smaller plate creates the illusion that you have eaten a lot when in fact you have dramatically cut your portion sizes
Space your meals over the day – eating smaller and more often can prevent sugar fluctuations and keep your metabolism working efficiently. We suggestion splitting your meals into five 300 calorie meals.
Don’t go back for seconds – instead store leftovers in portion controlled amounts and save for another day.
Serve the correct portion – read the food label, and make sure you are eating what you think you are eating.
Eating out – restaurants serve huge portions, so when you order ask for half the portion or box half to take home. Alternatively opt for a healthy appetiser and soup instead of a full meal.

[stextbox id="quote" caption=" Slimmers Say" collapsing="false" collapsed="false"]“Plates are so deceiving. I began cutting my portions by swapping to a smaller plate, and even though I knew I was eating less, my body felt like I was eating the same. I wasn’t hungry like I thought I would be, but easily lasted until dinner.”– Michelle Collins, 29[/stextbox]

How Balanced is Your Diet?

It is easy to fall into the trap when improving your diet of eliminating fats completely, whilst limiting your carbohydrate and protein intake. However, when it comes to creating a balanced diet, no one food group can provide you with all the calories and nutrients you need to stay healthy.

In fact to achieve a balanced diet, the Foods Standards Agency recommends eating plenty of different foods from your 4 major food groups (cereals, fruit and vegetables, dairy and meat) whilst limiting what you have from the fifth (fats and sugary foods).

Take a look below.

We think you’ll be surprised by how many foods are available to you:

Bread, cereals and potatoes

These include bread, breakfast cereals, potatoes, rice, pasta, noodles, yam, oats and grains and should fill roughly a third of your plate at mealtimes.
Serving sizes

Fruit and vegetables

Nutritionists say you should have 5 servings of these every day. For this reason they should fill roughly a third of your plate.

Serving sizes

Milk and dairy foods

You should eat 2-3 serving of dairy a day. This includes milk (skimmed is best), cheese (low fat), yoghurt (fat free) and fromage frais and should fill no more than a sixth of your plate.
Serving sizes

Meat, Fish and Alternatives

You should aim to have 2 servings of these a day. This includes meat (lean), poultry (skinless), fish, eggs, beans, nuts and seeds, and should fill no more than a sixth of your plate.
Serving sizes

Fatty and sugary foods

You should only eat a small amount of these (oils, spreads, cream, mayonnaise, oily salad dressings, cakes, biscuits, puddings, crisps, savoury snacks etc).
Serving sizes

Do you know what a carbohydrate or protein is? Below we explain more about the basics of nutrition:

Okay, you have now got a picture of what it takes to create a healthy, balanced diet, but how can you manage your calorie intake more effectively?

Simply swapping some of your higher calorie options for their low fat/calorie alternatives can save you hundreds of calories a day.

Don’t believe us?

Introduce any of these 10 simple swaps into your diet every day, and you can effectively save on 861 calories a day (more than enough to create your daily calorie deficit). Plus as you can see, you don’t have to lose out on your favourite naughty foods to get there!

And these are not the only foods you can swap.

Across your entire diet, you can easily introduce an array of low calorie alternatives that will soon have you burning more calories than you consume, whilst leaving you completely satisfied at meal times.

Keeping in Tip Top Shape

Say the phrase ‘diet’, and you immediately imagine hours at the gym working your body to the limit. However, getting in shape doesn’t have to be a chore, or does it?

Fun Household Facts

Chores may be the least favourite part of your day, but you may feel differently once you see how many calories you burn hovering:

Now imagine how many calories you could burn by simply incorporating an exercise routine into your life 3 times a week?

For the best workout it is best to mix your routine between cardio, strength training/resistance training and aerobics. By doing these exercises in different combinations you can ensure that your entire body is worked out as well as prevent your body from hitting a weight loss plateau.

Cardio – Cardio exercises are designed to raise your heart rate for an elevated period of time, and can consist of jogging, fast walking and swimming without taking a break.

In turn cardio can help to strength your heart and lungs; boost your metabolism, calorie burn and energy and encourages restful sleep.

[stextbox id="custom" caption=" How To Achieve 20 Mins of Cardio 3 Times a Week" collapsing="false" collapsed="false"]
Pick an activity you enjoy i.e. walking and do it 2-3 times a week with a rest day between each workout.

Calories burned: 354 calories per hr
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Strength training/Resistance training – This type of exercise involves the use of weights, elastic bands and your own body weight as resistance. Now before you incorporate strength training into your regime get a qualified gym instructor to show you how to effectively do these exercises to ensure that you are properly increasing your amount of lean mass (muscle) and burning fat.

This type of exercise is particularly useful as the more lean mass you have, the higher your BMR. And we promise this is a good thing. Why? Because lean mass is active tissue and as such burns calories throughout the day than other cells.

[stextbox id="custom" caption=" How to Start with a Routine that Works out all Your Muscle Groups" collapsing="false" collapsed="false"]

Now if you are serious about trying strength training, we suggest including the following exercises in your routine: chest (bench press, chest press machine, pushups); back (seated row machine, back extensions, lat pulldowns); shoulders (overhead press, lateral raise, front raise); biceps (bicep curls, hammer curls, concentration curls); triceps (tricep extension, dips, kickbacks); lower body (squats, lunges, leg press machines, deadlifts, calf raises) and abdominals (crunches, reverse crunches, oblique twists, pelvic tilts).
Calories burned: 204 calories per hr[/stextbox]

Aerobics – helps to raise your heart rate to between 65%-85% of its maximum ensuring for increased metabolism and fat burn.
In many ways aerobics is similar to cardio; however it focuses on the following routine.

[stextbox id="custom" caption=" How to Plan Your Aerobics Rountine" collapsing="false" collapsed="false"]

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[stextbox id="quote" caption=" Slimmers Say" collapsing="false" collapsed="false"]“I love my pedometer. Even when I haven’t managed to hit the gym, I can look at my pedometer and see just how far I have walked. I always aim to do 12,000 steps a day.” – Carol Hope
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It is easy to find an excuse to not exercise. Hell, even the most committed of us have at some point wriggled out of a session blaming it on work or family.

Now if this sounds like you, there are a number of tricks you can try to ensure your exercise excuses never pass your lips.

In fact, we are confident that once you get into a routine and begin noticing the differences these simple exercises are making to your health, energy levels and concentration, you’ll soon be raring to do more.

[stextbox id="custom" caption=" 10 Ways To Make Exercise a Habit" collapsing="false" collapsed="false"]

1. Do a variety of the exercises you enjoy. You don’t have to go to the gym to exercise. Try walking, running, tennis, cycling or aerobics classes.
2. Exercise with a friend. Exercising with a friend helps to keep you motivated and makes exercising fun.
3. Make exercise a priority. No negotiating. No excuses. Set a time and keep to it.
4. Exercise first thing. Before the weight of the day kicks in, do some exercise. This will help to rejuvenate you for the day, plus prevent saboteurs from getting in your way.
5. Alternatively exercise on your way back from work. DON’T go home first as it is easy to get distracted once you’re home.
6. Exercise even when you’re feeling ‘too tired’. Would you believe in-activity can lead to tiredness? It’s true. So forget your tiredness and witness how a few simple exercises can give you a new lease on life.
7. Record your daily activity. This can include how many steps you walked, how far you ran, what you weighed. Keeping track of your achievements is a real confidence boost and will inspire you to beat your previous record.
8. Identify signs of progress. This can include clothes fitting better, being able to exercise for longer, being able to lift heavier weights, sleeping better, better concentration or having more energy.
9. Go for a walk with a pedometer. You take more steps than you realise. Aim to walk 10,000 steps a day.
10. Reward yourself. Set yourself a goal and when you achieve it, reward yourself. Rewards will keep you motivated.

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Benefits of Living a Healthier Lifestyle

Weight loss is not the only perk you’ll experience once you begin your path to leading a healthier lifestyle. In fact, by aiming to lose no more than 1-2lbs a week (a total weight loss of 5-10% of your body weight), you can offer your body the following health advantages:

And we don’t know about you but a little exercise is worth it, if it can prevent all of the above.

But how can I ensure that it lasts?

We all know someone who has lost weight quickly only to watch as the pounds steadily creep back on. So where have they gone wrong?

Life has got a tendency of trying to trip you up. And sometimes the changes are so subtle, you don’t even realise how much has changed until you step onto the scales.

Don’t worry. You are not alone. However, staying healthy doesn’t have to be difficult.

You just need to bear in mind the following:

No ‘one weight’ is ideal

Look at any BMI chart and you’ll see there is more to being healthy than weighing one particular weight. Your height, build, gender and activity levels all play an important role in deciding what a healthy weight is for you.

What is BMI (Body Mass Index)

Your body mass index (BMI) is used by health professionals to determine the health implications of being a certain BMI.

Click here to check your BMI with our Special calculator (opens in a new window so you don’t lose your place in the guide

Below 20: Underweight
20-25: Normal
25-30: Overweight
Over 30: Obese

Now whilst BMI charts can help you to determine whether you are a healthy weight for your height, these charts do not take into consideration your build, body fat and activity levels.

Don’t get us wrong. Monitoring your BMI is an important part to checking whether you are on the right track with your weight loss. However, your BMI isn’t everything so don’t feel disheartened if you don’t see a major change to your BMI initially.

Healthy, lasting weight loss takes time and is worth the wait.

Are You Healthy?

Checking your BMI isn’t the only way to assess your weight. Another clever trick is to measure your waist just above your belly button, as having excess weight around your mid-rife can increase your chances of heart disease and type 2 diabetes.

[stextbox id="custom" caption=" Important Takeaways" collapsing="true" collapsed="false"]Creating a calorie deficit of 500 calories a day, is the easiest way to improve your chance of weight loss: check out your calorie intake for today.

Yet calorie counting is the not only tool available to you when it comes to losing weight. Swapping foods for healthy alternatives, learning how to read food labels, monitoring your portion sizes and increasing your activity levels can each contribute to your weight loss.

How many calories have you burned today? Try our calculator to find out!

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Part Two

Weight Loss Myths

With everything the media loves to tell you, it can be hard to recognise what is fact and what is fiction when it comes to weight loss. And the last thing you want to be doing is getting caught up in a myth…

[stextbox id="custom" caption=" Eating in the evening stops you losing weight" collapsing="true" collapsed="true"]Fiction
Providing you stick to your daily calorie allowance, it doesn’t matter when you eat. The real trick is to spread your calorie allowance throughout the day to prevent hunger pangs.
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[stextbox id="custom" caption=" Fad diets work for permanent weight loss" collapsing="true" collapsed="true"]Fiction
They may promise quick weight loss, but most of the weight you lose with these diets is water weight which will soon return once you stop. Similarly fad diets do not provide your body with all the nutrients it needs, so whilst you may lose 3lbs a week initially, this lack of nutrients can cause health problems.
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[stextbox id="custom" caption=" Starving myself is the best way to lose weight" collapsing="true" collapsed="true"]Fiction
Starving yourself can often have the opposite effect leading to long term weight gain. When you starve yourself your body won’t have enough energy, causing you to crave high calorie foods.
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[stextbox id="custom" caption=" Always eat breakfast" collapsing="true" collapsed="true"]Fiction
Just because you wake up at 7am does not mean you immediately need to eat a big breakfast. To prevent cravings later on in the day it is best to space out your meals over the course of the day. Just make sure you eat at least 3 hours after you have woken.
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[stextbox id="custom" caption=" I only need to exercise to lose weight" collapsing="true" collapsed="true"]Fiction
Exercising alone is not enough to help you lose weight, you need to eat healthy too. For instance to burn just one slice of pie (500 calories) you will need to briskly walk for 2 hours. Ouch!
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[stextbox id="custom" caption=" Don't weigh yourself" collapsing="true" collapsed="true"]Fiction
Whilst you shouldn’t be jumping on the scales every 5 minutes (your weight fluctuates over the day, so you will weigh more after eating), you shouldn’t remove scales out of your life completely. Scales help to give an accurate reading on your weight loss.

Simply remember to weigh yourself once a week in the same place, at the same time, wearing the same clothes and compare this to measurements of your waist, hips, arms and thighs. After all, no movement on the scales doesn’t always mean you have hit a plateau. You have probably turned some fat into muscle and as everyone knows muscle weighs more than fat!
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[stextbox id="custom" caption=" Don't weigh yourself" collapsing="true" collapsed="true"]
Fiction
Snacks do not cause weight gain, calories do. So as long as you manage your calories throughout the day, snacking will not harm your weight loss (neither will desserts as long as you stay within your calorie allowance – hooray!)
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[stextbox id="custom" caption=" Low fat diets are the best form of diet" collapsing="true" collapsed="true"]
Fiction
To experience successful long term weight loss, it is essential that you eat a balanced diet of all your major food groups (protein, carbohydrates, fats). Favouring or excluding one group will only give you short term gains.
[/stextbox]

[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“Bye bye guilt! Now I know how to manage my diet, I no longer feel guilty about having a snack or a treat as I know they won’t wreck my diet.” – Bethany Holme[/stextbox]

Common Dieting Mistakes

How many times have you started a diet only to day’s later give up? It is easy to let mistakes sabotage your weight loss. However you don’t have to let one lapse in judgement prevent you from achieving a healthier, happier you…

In fact learn how to recognise your triggers, and you’ll soon be able to put your dieting mistakes behind you.

1. Trigger Eating
   How often have you picked up a biscuit and realised you are not actually hungry? Much of our overeating comes from unconscious triggers. Food smells, stress, anger, boredom… each of these triggers can leave you reaching for a snack.If you are a victim of boredom and stress, start keeping a food diary to help you identify your triggers. Once you are able to recognise, you’ll soon be able to stop them in their tracks.
2. Lapses
   You are entitled to make mistakes, so don’t let a lapse in your diet throw you off course. What is important is that you recognise these lapses, set them to the side and begin afresh the next day. Don’t give up!
3. Negativity
   Enter a diet with the attitude ‘I can’t’ and it won’t be long before you are looking for a reason to end it. A negative attitude can effectively destroy your dieting chances so refrain from being negative and instead offer yourself positive self talk. For instance begin each day by saying to yourself ‘I can lose weight’. A positive attitude will soon have you feeling determined and believing that you can eat for the better.
4. Skipping Meals
   You may think skipping a meal will help you to lose weight – and sure initially it may cause some weight loss – however missing a meal can have one of two outcomes: 1) you compensate later by overeating 2) your body goes into starvation mode.It’s true! Eat too little and your body will think you are starving and will slow down its calorie burn in order to preserve energy.Instead split your calorie allowance over 5 meals and space them out over the day. This will help your metabolism to keep working efficiently and stop your blood sugar from dropping (triggering cravings).
5. Taking the weekend off
   Yes, you deserve to treat yourself when you reach a milestone, however give yourself the whole weekend off and you could reverse the results you’ve achieved during the week.Simply choose to eat in moderation and keep within your calorie allowance, and no food has to become a sin – yes including chocolate!

Pros and Cons of Weight Loss

Now it may be the oldest trick in the book, but it works! Listing the pros of losing weight, for example, clothes fitting again, more energy, increased mobility… can do a lot to steel your determination and help you to remain positive.

Yet it is important to note that with the pros will come the cons, and you can’t ignore these. By being aware of these cons, you will be better equipped to deal with these potential conflicts and address them.

Don’t believe us?

Okay. Ask most dieters and they will tell you one of the hardest aspects to losing weight is planning meals and checking labels. Why? Because they didn’t expect it to take so long.

However, go into your diet aware that you will need to be careful with your meal preparations, and the task doesn’t appear as daunting. Instead you learn how to adapt and make time to ensure it isn’t a problem.

And this is a really useful trick to do. So why not have a go at weighing up the pros and cons of weight loss below, and see where your list takes you.

If your pros outweigh the cons, fantastic. You are in the right mind set to begin changing your eating habits.

If on the other hand your cons outweigh the pros, don’t let them become a barrier. Instead take them in your stride and use them to plan strategies – they may be easier to resolve than you think…

Now if after making your list you cannot find a solution to your cons, don’t lose heart… Now may simply not be the right time for you to actively lose weight.

But this doesn’t mean you won’t be ready in the future…

Wait a month and try this task again. You might find that these cons are no longer in your way.

[stextbox id="custom" caption=" Supporting your weight loss" collapsing="true" collapsed="false"]Forums are a great way to access advice, tips and support when you are feeling low. Talking to someone who has been where you are and understands can help you to find the light at the end of the tunnel and continue.
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Overcoming Your Weight Loss Barriers

You may have already created a list about what you want to change about your diet, such as eating more vegetables and low fat foods, but knowing what to do isn’t always the same as putting it into practice.

To truly be effective with your weight loss ambition, you need to believe in what you are doing and have the motivation to continue when you are confronted with a challenge.

And it couldn’t be simpler to overcome your weight loss barriers.

Step One: Changing your mind set

Remember earlier when we talked about having a positive attitude towards losing weight? Well we mentioned it for a reason as your feelings of ‘self –efficacy’ could be the difference between your success or your failure…

Now you may think we are being dramatic with this claim – and we wouldn’t blame you if you did think that – but we make it with good reason.

Because enter your diet with the wrong attitude and you could potentially sabotage yourself.

Take the following examples. Have you ever uttered them to yourself? Be honest…

Examples of ‘low self-efficacy’

Weight Loss Strategies

We have talked a lot about self-efficacy and thinking positively, but when it comes to weight loss you want to see credible strategies used by successful slimmers.

Luckily you don’t have to look far to find out which tips have best helped successful slimmer’s to lose weight.

1. Stay realistic and value what you have achieved – it is important to split your weight loss into manageable chunks. For example, aiming to lose 3lbs in 2 weeks is much more realistic than aiming to lose 2 stone in 3 months. So don’t aim for a mountain, aim to conquer a hill first… You’ll soon notice the weight dropping off.
2. Keep a food diary – these are a great way to spot your food triggers and put them behind. Simply use them to monitor your daily calorie intake (including what you drink) and the amount of exercise you do, and ensure you do not over indulge.
3. Be more active – think of ways to increase your daily activity. A simple 1 hr walk a day can help to burn over 100 extra calories. That’s a fifth of your calorie deficit!
4. Plan ahead – organise what you are going to eat in advance. Planning ahead will reduce your temptations to indulge in high calorie foods and allow you to remain in control of your calorie intake.
5. Watch your portion sizes – if you are making your food from scratch then you can easily manage your portions as you will be able to weigh out your ingredients. However, if you have a tendency to over fill your plate, then you can simply opt for smaller plates. A small plate helps to create the illusion that you have eaten a lot when in fact you haven’t.
6. Spread your meals – you can easily eliminate food cravings by splitting your meals into five 300 calorie portions and spacing them out over the day.
7. Pay attention to what you are eating – sit down and take your time whilst you are eating. It takes 20 minutes for your brain to realise you are full – plenty of time for you to over eat.
8. Be flexible – whilst it is important to eat a balanced, low fat diet with plenty of fruit and vegetables, you shouldn’t deny yourself the odd treat or you could be faced with unwanted cravings. So try to include some of your favourite foods in your meals and learn to eat without guilt.
9. Make conscious choices – remember how we said it is calories that cause weight gain, not snacking? The choices you make can determine your weight loss success. So before you reach for a snack ask yourself: ‘am I really hungry’ and remember… losing weight doesn’t have to be all or nothing. You can make mistakes and still lose weight.
10. Confront your problems – if you tend to turn to food when you are stressed, upset or bored, stop and confront your problems. Recognising what is stressing you and eliminating it from your life can help you to lose weight.
11. Surround yourself with support – friends, family or professionals, surround yourself with support and you can find the motivation to lose weight.

[stextbox id="custom" caption=" Are you really hungry?" collapsing="false" collapsed="false"]Our body’s work in interesting ways. For example, what we often mistake for hunger is actually our body’s way of telling us we are thirsty. Annoying, we know…

So the next time you feel hungry reach for a glass of water instead. If after 15 mins you are still hungry, only then eat a piece of fruit or a cracker. More often than not you’ll find that your hunger has disappeared. Magic![/stextbox]

Are You Stopping Your Weight Loss?

Remember the pros and cons lists we asked you to do? We asked you to do them for a reason.

What many of us don’t realise is that our biggest saboteurs are ourselves; mainly because we are not in the right mindset to lose weight.

So the question you really need to ask yourself is: are you really ready to lose weight? More importantly have you thought through the implications of your decision?

If you are not sure, try answering the following questions. On a scale of 1 to 10 (10 being extremely important and 0 not at all); how do you feel when you read these questions?

How important to you is it to make the changes that will allow you to lose weight?

If you answered higher than 5, then move onto the next question. However, if you answered 5 or less, then you may not be ready to make changes to lose weight. REMEMBER: only with the right frame of mind ‘I can lose weight’… ‘I can succeed’ can you find the motivation and the enthusiasm to overcome potential weight loss hurdles.

How confident are you that you can make the changes that will help you to lose weight?

If you answered less than 5, ask yourself what is stopping you from saying higher? What is preventing you? More importantly consider what support/information you may need to help you move up? If you are already filled with self doubt about your ability to lose weight, then you will find it harder to make these changes.

The truth is, the way you think and the more importantly the way you feel about yourself can have a major influence on your ability to lose weight.

Ask yourself the following questions:

With any weight loss plan it is important that you are choosing to lose weight for the right reasons i.e. for yourself, your health and your well-being and not to please others.

As we have said before: weight loss doesn’t have to be stressful or filled with pressure. Approach it with the right mindset, and you can succeed.

[stextbox id="custom" caption=" Top Weight Loss Tips" collapsing="false" collapsed="false"]Be realistic with your weight loss goals -aim for small weekly amounts

1. Keep a food diary to monitor your calorie intake and spot your eating triggers
2. Be more active – go for a walk on your lunch break
3. Plan ahead – create a meal plan to stop the temptation to eat out
4. Watch your portion sizes – try eating on a smaller plate
5. Spread your meals – 300 calorie portions, 5 times a day
6. Pay attention – eat slower and give your brain time to realise you are full
7. Be flexible – it is okay to make mistakes. Don’t give up or make food a sin
8. Make conscious choices – stop before your bite and ask: are you really hungry?
9. Confront your problems – don’t let stress bring you down. Address the problem and your snacking will drop
10. Surround yourself with support – forums, classes, friends and family[/stextbox]

Part Three

Supporting Your Weight Loss

Have you ever been on a diet with a friend, exercised and ate the same number of calories, but they managed to lose more weight than you? It is only understandable that you are left wondering what you did wrong, but the truth is: you are not at fault.

No one body is the same. If they were, we would all be size 10s and would never have to worry about our weight, but unfortunately this is not always the case.

Age, gender, even your genetics can influence how effective you are at losing weight. Yet you don’t have to let these obstacles prevent you from becoming the person you want to be.

Instead you can offer your body a quality support system… something which at Slimming.com we can help you to receive.

Why choose a weight loss supplement?

The media may be in two minds about slimming products, but you don’t have to be.

Invest in a clinically tested and patented supplement, and you can offer your body the helping hand it needs to change your eating habits – all at a pace that is right for you.

No more doubt. No more guilt. No more binge eating then dieting. You can credibly take charge of your diet and experience the confidence that should you have an off-day, our weight loss supplements will help you to stay within your calorie deficit.

With Slimming.com you can benefit from:

Superfruits

Superfruits have spurred a revolution in the weight loss industry with their ability to cleanse your body and promote natural healthy weight loss.

In the last few years alone, an array of Superfruits have sprung onto the market offering you the same rich potency of their natural forms, condensed into easy to swallow pills.

Mango

Seeds taken from African mangoes derived from the Irvingia Gabonensis tree have been proven during numerous studies by the University of Yaoundeto significantly reduce your body weight by improving your metabolic rate and appetite suppression.

Helping to target excess body weight, Irvingia Gabonensis regulates your leptin levels (the hormone responsible for telling your body you are full) and eliminates food cravings and snacking.

Although many products contain Mango our favourite is Mangodrin SF, it contains plenty of fat burning power and is safe and affordable. Click here to find our more about Mangodrin SF.

[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“Knowing I am taking a supplement that is 100% natural makes me secure in my weight loss. No more chemicals, but clinically proven weight loss results.” – Amanda Hartley[/stextbox]

Acai

Protecting your body from the effects of free radicals, Acai helps to eliminate the accumulation of toxins which are responsible for slowing down your metabolism and enables you to benefit from successful weight loss management.

You can find acai berry in a number of slimming products but our favourite is the Pure Acai Berry detox pills, find out more by clicking here.

[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“I feel on top of the world. I have lost some weight but I take the product for how it makes me feel. 11kg since I started – GONE! Mood = amazing.” – Peter Edwards[/stextbox]

Goji

With a low gylcemic index of 29, Goji berries convert more slowly into blood sugar enabling you to feel fuller for longer. Essentially controlling your blood sugar and appetite (due to their high fibre content), the chromium they contain also helps to preserve lean muscle mass which helps you to burn food for fuel rather than storing the calories as fat.

While many health and slimming products contain Goji berry we recommend you take a look at Pure GojiBerry on the Slimming.com store for more information.

[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“Losing weight feels so much simpler. I am now in control of my cravings. There are no longer in control of me.” – Jody King[/stextbox]

Mangosteen

Condensing the full antioxidising qualities of the African Mango into one concentrated supplement, Mangosteen helps to boost your metabolic rate (ensuring foods are used for fuel instead of fat storage) and immune system whilst suppressing your appetite.

If you’re looking for a slimming product that contains the marvelous mangosteen then why not take a look at the Unique Mangosteen page on Slimming.com

[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“Dieting in the past used to leave me feeling tired and listless, but not this time. The alpha-mangostin in this supplement left me feeling fresh and healthy, and more importantly helped me to lose 7lbs.” – Cathy Hill[/stextbox]

Slimming Brands

Slimming pills are ideal if you struggle to cut your meal portions and avoid high calorie foods. They can offer you the support and confidence to take control of your dietary habits, and improve your health at a pace that is right for you.

Losing weight doesn’t have to leave you feeling defeated when you hit an obstacle. Instead you can take advantage of reputable slimming pills such as the ones listed below and help get your diet back on track.

Lipobind

 

A natural fat binder, Lipobind binds with undigested fat in your intestine creating a fat-fibre complex which is too large to be absorbed and is instead passed out as waste.

In addition Lipobind has been found to suppress your appetite (by forming a stable gel which slows digestion), improve cholesterol and minimise sugar spikes preventing cravings.

Want more information Lipobind? Visit the Slimming.com Store page by clicking here to read more or purchase today!

[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“Being a vegetarian has made weight loss difficult in the past, but Lipobind fitted in easily with my new healthy eating plan. In 2 weeks, I have lost 3lbs and feel so much more alert.” – Stephan Millet[/stextbox]

Proactol

 

Formulated from the cactus Opuntia ficus-indica, the soluble and insoluble fibres in Proactol have been found during 3 clinical studies to bind with up to 27.4% of your dietary fat, making it too large and complex to be absorbed.

In addition, as its soluble fibre binds with bile acid this forms a viscous solution in your stomach which slows down digestion and the release of glucose helping you to feel fuller for longer.
[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“Every time I hit a plateau in my healthy eating plan, I would think so what and binge on chocolate. Proactol has enabled me to tackle my weight loss. It has taken a while to come off, but it has been worth it.” – Stephan Millet[/stextbox]

Alli

 

Enriched in orlistat, this active ingredient attaches itself to enzymes which are responsible for breaking down fat, decreasing your fat absorption by 25%.
Clinical studies have found that when taken as part of a healthy diet, Alli can help you to lose an extra 1lb of weight for every 2lbs your lose.

If you’re looking to find out more or purchase some Alli then visit our Slimming.com product page and check your BMI to see if you’re eligible.
[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“Alli has helped to reduce my BMI and finally get back in shape. So far I have lost 2inches off my waist, and my clothes fit more comfortably.” – Daniel Holmes[/stextbox]

HGH Advanced

 

HGH or otherwise none as the Human Growth Hormone has been found to influence your metabolism, ridding your body of fatty deposits (cellulite) whilst at the same time increasing your muscular mass.
Administered as a releaser straight into your system, HGH Advanced boosts your natural HGH production helping to increase muscle tone, boost your stamina and immune system and leave you feeling more energised. The perfect combination for successful weight loss.

Looking to find out more about HGH Advanced? Visit the Slimming.com store page for product details or to purchase.

[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“HGH Advanced offers more than the means to defy aging. It has also made managing my weight easier as I have now got so much more energy” - Craig Arnold[/stextbox]

Appesat

 

Formulated from the seaweed Laminaria Digitata, Appesat is a natural appetite suppressant which has been proven during clinical studies to control your appetite (helping you to feel 4 times more satisfied with the food you have eaten) and feel fuller for longer (stimulating hunger sensors in your stomach wall, this sends a signal to your brain telling it you are full).

To find out more about Appesat or purchase it today then click here to visit the Slimming.com store page.

[stextbox id="quote" caption="Slimmers Say" collapsing="false" collapsed="false"]“Appesat has made a difference at meal times. I no longer scavenge over my children’s unfinished meals and am able to eat less.” - Abbie Wright[/stextbox]

Which aid is right for you?

The problem when it comes to dieting is that everyone is different. Your dietary needs and weaknesses differ, so what might work for one person may not work for you.

This does not mean though that you cannot feel the empowerment of improving your health. No. The real question you need to ask yourself before you introduce any slimming pill into your life is: what are your personal dietary needs?

For instance, are you prone to snacking or are carbohydrates your weight loss sin? Depending on your dietary needs, will depend on which weight loss aid is best for you.

NOTE: slimming products are not a miracle cure, but a support mechanism for weight loss. For the best results they should be taken as part of a healthy eating and exercise regime.

If you are not sure where your dieting weaknesses lie, try our quiz to find out.

**Quiz coming soon**

Your Checklist to Natural Weight Loss

It is one thing to want to lose weight, however putting it into practice is another matter entirely…

Don’t worry, we are here to help. We have designed the following weight loss checklist with you in mind:

1. Swap your favourite high calorie foods, for their low calorie alternatives.
2. Keep a food diary – this will help you to manage your calorie deficit
3. Record your calorie burn – are you burning more than you are consuming?
4. Check the food label -  are you getting the right nutrients?
5. Monitor your food portions – use our food wheel to ensure you are eating the right quantity of each nutrient
6. Spread your meals – 300 calorie portions, 5 times a day
7. Become more active – chores, walking, swimming or fitness classes. Join with a friend and aim to exercise 3 times a week for at least an hour
8. Write a pros and cons list – keep it in your pocket to remind yourself why you want to lose weight
9. Take a slimming product – are you using the right one for your dietary needs? Take our quiz