SW Consultant discusses the Plan
What is Slimming World? We have had the introduction of why I am restarting in a new Slimming World group, if you missed it here it is. So, here I am, ready to start my new eating plan. I am excited about my new day one in a new group as a member. You’d think I’d be enthusiastic and prepared to tackle those 42 pounds I’ve set my sights on shedding. And trust me, I am!
But let me tell you about my quirky little family, who are ready to support me 100%. I discussed my plan of joining a Slimming World Group with them in the morning, and they were there. 100%, encouraging me to go to the group. They asked if I was greeted by a friendly group and if they knew I was the consultants friend, the whole kit and kaboodle. Then reality kicks in.
The First Challenge
I’m on my way home after work, about 7 p.m., and I quickly stop at our local supermarket. My wonderful family, bless their little hearts, kindly requested some “treats.” In their language, that means cake, chocolate, and crisps. This is just a reminder that we had our heart-to-heart that morning about my renewed focus on this journey. Only 11 hours ago! But here we are, end of Day One, and they’re craving those “treats.” This will put me in a danger zone of ‘treats’.
Don’t get me wrong, I understand that I’ll always be near those mouth watering goodies. Also, I don’t have the right to put them on the same plan because I am on a weight loss journey. They have the right to eat whatever they want. So, I decided to compromise. I selected crisps that work within the Slimming World plan. I chose a smaller bag of chocolate raisins for the family and treated myself to a small bag of Haribo Starmix.
My Treat Choice
So why did I select Haribo? To appreciate my choice, you must understand the Slimming World plan. So, let me explain my understanding of the Slimming World plan.
The Facts about weight-loss
I don’t care who you speak to or what they say, but any weight loss program is about a calorie deficit. If you try the 80:20 diet, the cabbage diet, Weight Watchers, Calorie Counting, or my preferred plan, Slimming World. Each plan works on one premise. If you eat fewer calories than you burn, you will lose weight.
So, what is a Calorie?
The food and drinks we consume are like little packets of energy. Our bodies are incredible machines that use these little packets of energy to help our bodies function correctly. This energy makes your heart beat, muscles work, and the other organs in your body function.
We can measure this energy, and the term we use is a “Calorie”. A calorie is a number that has been assigned to all foods.
Your body needs a certain amount of calories to function each day. If you lay in bed and do nothing all day, your body will burn calories. When you move around, just daily living, your body will burn even more calories.
You will gain weight if you eat more calories than your body needs. You will lose weight if you eat fewer calories than your body needs.
It must be said that not all calories are equal here, but that discussion will be for another post.
Slimming World also acknowledges that people don’t like to count calories; they want a plan that can fit in with their lives, and this one does.
Food Groups and my Understanding of Slimming World
Now that we understand that all eating plans are about a calorie deficit, let’s look at the slimming World Plan. This plan is one of the most popular plans to lose weight, as many people don’t want to count calories. A Slimming World plan is much easier to follow.
Slimming World has looked at all the available foods and divided them into five unique categories, each with its own name. There is no complicated jargon, just simple labels:
- Free Foods
- Speed Foods
- Healthy A
- Healthy B
- Syns
To reconfirm, if you want to shed those extra pounds, you’ve got to create a calorie deficit. Slimming World gets that and discusses this in their books, which every member receives.
The Dynamic Duo
Slimming World employs expert dietitians and psychologists who’ve poured their wisdom into this plan. The psychological side of weight loss is often underestimated, but I think it’s the most crucial part of any weight loss program. We can all eat fewer calories daily and lose weight, but it’s that fear of losing out. When all around you are eating high-calorie, high-fat foods, you look at your apple or an orange with envy. Your friends are eating a bar of chocolate, and you have nothing. This fear of losing out or missing out is enormous. This is where the re-education and refocus of our goals and eating habits need to change. This, for me, is the hardest part of my journey.
Now, let’s talk about those food groups!
Let’s dive into the World of Slimming World’s food categories – it’s like unlocking the secrets of a healthier, happier you!
Free Foods
Free Foods is up first on our list. Slimming World gets it – every food item has its own calorie value. But here’s the exciting news: they’ve identified certain foods that keep hunger pangs at bay for longer. These magical foods are called free foods. You can indulge in them to your heart’s content. No weighing or measuring.
However, there are three caveats to this:
- You need to listen to your body and know if you’re hungry, bored, fed up, angry, or cross. If you are hungry, then eat. If not, you must create another coping mechanism and eat your feelings.
- Stop eating when you are full. You do not have to clear your plate. You are in control.
- Have a third of speed foods on your plate (we will come to this soon).
Slimming World has a few tweaks they want you to make to help you lose weight. For example, remove all the fat if you eat a pork chop or bacon. Grill or cook them in the oven. Roasting a chicken is perfect; don’t eat the skin. When pasta night rolls around, consider choosing wholemeal pasta.
These tweaks are your secret weapon for an eating plan that spells out success.
Speed Foods
Now, let’s speed things up a bit with Speed Foods! These are the rock stars of our weight loss plan. These foods make you feel fuller for longer. Slimming World affectionately calls them Speed foods. It won’t surprise you to learn that these superheroes are none other than fruits and vegetables. Slimming World suggests that at every meal, you have at least a third of speed foods on your plate.
What does this mean in reality?
Let’s look at a meal. Spaghetti Bolognese.
- Add 1/3 of speed food on your plate; this could be a portion of broccoli or any other veg.
- Then add your pasta. This is a free food, so there is no weighing or measuring.
- Finally, add your Bolognese sauce, which is made from 5% less fat mince. A tin of tomatoes, onions, mushrooms, and garlic (all free foods). And whatever else you make your Bolognese from.
This is now a balanced meal. Your Speed Food is put on your plate first. This gives you portion control (and it provides that calorie deficit). You are not filling a plate of whole pasta and adding a meat sauce. You are controlling your calorie intake.
What is Slimming World Healthy A
Up next, we’ve got Healthy A because even in the world of eating plans, we’ve got to keep health in check! Healthy A represents calcium, and it’s recommended that you enjoy two Healthy A’s daily. You’ve got options, whether milk or cheese – the choice is yours! Slimming World is about putting you in the driver’s seat regarding your consumed foods.
What is Slimming World Healthy B
And then there’s Healthy B, representing the fibre in your life. You’re encouraged to have one portion of fibre every day. The options for Healthy B are vast, ranging from bread to stewed apples.
Just remember, precise measurements are the name of the game for your Healthy A and Healthy B.
What is Slimming World Syns
Let’s discuss one of the most controversial aspects of the Slimming World plan. The Syns.
When Slimming World started in 1969, the plan was marketed as the “Sin A Day” diet. The plan was designed to help people lose weight while still enjoying the high-fat, high-sugar foods we all love. The plan was straightforward – keep your daily calories low, and if you wanted to, you could indulge in something you love that is higher in calories and fat only once a day (today, we call this portion control). People lost weight, and the plan grew and became one of the most popular eating plans in the UK.
What is Slimming World, well this was Day One
Fast forward to today, and with the advancement of science and technology, we better appreciate how the body and food work together. We now have a better understanding of food and weight control. The word “sin” has transformed into “Syns,” sporting a fresh spelling and a new meaning – “Synergy.” Meaning that you eat something in combination with a healthy eating plan. Foods high in fat, sugar and salt have been given a point(s) (just like calories, a number, and as discussed in a previous post, any weight loss program is about reducing the calories you consume). Consultants will suggest that each member, depending on their starting weight, will have a certain amount of Syns daily. As the member loses weight, the Syn value is reduced. Once again, PORTION CONTROL.
Slimming World isn’t shy about its history, but this topic keeps “popping up” in debates. From where I stand, let’s move on. It was “Sin” back then, and now it’s “Syns.” After all, in the 1960s, people would put butter on burns; times have changed. People evolve, adapt, and make better choices.
What is Slimming World on Sundays
So, let’s put it all together, shall we? Imagine a typical family meal – a hearty Sunday Lunch, for instance, with roast chicken, crispy roast potatoes, and a colourful array of veggies.
- Roast Chicken – It’s a Free Food if you bid farewell to the skin.
- Roast Potatoes – Dry roasted magic makes them Free Foods.
- Peas – A Free Food.
- Sweet Corn – You guessed it, another Free Food.
- Cabbage – Speed Food, adding a burst of goodness.
- Carrots – Speed Foods for some colourful crunch.
- Parsnips – Count them as Speed Food, too.
- Gravy Granules – Ah, here’s the kicker – these are your Syns, and the number depends on how much you sprinkle.
See, it’s as easy as pie! (Well, a calorie-controlled, Slimming World-friendly pie, that is!)
Now you understand that I selected Haribo because they are 4.5 syns for 25 g. Enough to satisfy my sweet tooth, be part of my odd little family treat night, and not feel left out.
Day one was successful.
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