Slimming World expert shares five top tips for losing weight

Summer is right around the corner, and while no one needs to lose weight to get ready for the beach, many people are looking to shed the extra pounds they may have put on during the pandemic. But this is not always an easy task.

This summer is the first time that many people will have the opportunity to travel abroad in more than two years. Those staying closer to home will have the chance to visit beaches, outdoor cafes and simply soak up the sun now that coronavirus restrictions have eased across the country.

Naturally people want to look and feel confident, but after two years of staying home, closing gyms and doing our best to survive a deadly pandemic, you may have gained a few pounds. too much. It’s not something you should feel bad about.

READ MORE: One week without exercise is as bad as seven nights of bad sleep, study finds

But if you want to lose weight, Slimming World consultant Rob Phillips has shared his top five weight loss tips with Wales Online.

In other health-related news, we recently covered Dr. Michael Mosley’s top tips for losing your stubborn belly fat – you can find out what it is here. The health guru also shared two easy morning exercises that will burn fat and help with weight loss – read them here.



Weight Loss Expert and Slimming World Consultant Rob Phillips

Set an objective

Research shows that if you set a goal, you’re more likely to achieve it — and the more ambitious you are, the better. A Slimming World study of 24,000 slimmers found that those who set an ambitious dream weight goal lost almost twice as much weight as those who aimed for a more modest amount. “Setting an ambitious goal can help you visualize what you’re capable of,” says Dr. Jacquie Lavin, head of research and scientific affairs at Slimming World.

She also recommends setting “mini-goals” that Slimming World members are encouraged to achieve each week, whether it’s shedding a few pounds, going for a lunchtime walk, or cooking with fat. new ingredients. “Your big goal is your destination – mini goals are milestones along the way. Each time you reach one, it will give you a sense of accomplishment and motivate you to take the next step.”

Take action

Make the most of the longer days and warmer weather and get outside to exercise. A study from the University of Exeter shows that, compared to 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 going. Plus, you’ll boost your immune system and boost your vitamin D levels. Whether you’re a complete exercise newbie or already a fan of keeping in shape, there’s a whole range of activities you can do at home. outdoors this spring, from dog walking to family bike rides and Parkruns.

Do you have any advice for someone who wants to lose weight? Share your tips in the comments section below.

Be 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 break out the barbecue and grill lean meats, fish and vegetables. vegetables. And remember that losing weight doesn’t have to mean going hungry.

A study from the University of Leeds found that a diet based on low energy density foods – foods that contain fewer calories per gram such as fresh fruit and vegetables, lean meat and poultry, pasta, rice and cereal – is more effective for weight loss than traditional calorie counting.

Spray your spring

There’s nothing nicer than sitting outside on a sunny spring afternoon sipping a drink with friends, but alcohol can be a real obstacle if you’re trying to lose weight. . In addition to the calories in alcohol, which are often higher than we think (a tall glass of wine has as many calories as a jam donut), Slimming World’s research on the impact of alcohol on weight revealed that having just a little too much to drink and hitting our ‘tipping point’ can cause us to drink and eat a lot more than we intended and, as a result, can have a huge impact on our weight.

The good news is that by making small changes to your drinking habits, you can still drink in moderation and manage your “tipping point” and weight loss. Carolyn Pallister, nutrition and health policy manager at Slimming World, said: “Intersperse alcoholic beverages with soft drinks, add sparkling water to wine to make a spritzer, switch to slim blenders or choose a low calorie lager can all make a big difference. .”



The iconic Lone Tree at Llyn Padarn, Llanberis, looking towards Snowdonia

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Do some spring cleaning in your habits

We’re 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 each week and have a set day to exercise. batch cooking can really help you plan for the week ahead. However, research from the University of Hertfordshire found that when routines become too rigid, they can act like webs, making it difficult to change a habit, even when we know it isn’t helpful. Having a spring cleaning of your habits can help you achieve your weight loss goals with renewed focus.

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