ISSUE 2
SUMMER 2019
COOL FOR R E THE SUMM
FREE
If you’re looking to cool off and get refreshed, we’ve got just the drinks for you!
, T E S , Y READ
DROP A
DRESS SIZE THIS SUMMER
I LOST OVER
6 STONE Craig’s slimming success story
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WELCOME to issue 2 of Fresh Start Magazine. We’ve had amazing feedback from you about the last issue and we hope you’ll love this one just as much! The summer is finally here and in this issue we’re going to be looking at ways to help you navigate the coming warmer months and those events where healthy eating might be a bit harder than usual. We’ve got some great food tips for surviving a BBQ – something that can be a high-calorie affair – on page 24 - and some lower calorie summer drinks that are bound to keep you cool and refreshed this summer. Turn to page 16 for some great ideas. We’re also looking at body confidence, something that can be really hard to find on a weight loss journey. So, whether you’re at goal, halfway there or just starting out, turn to page 29 for ways to ensure you don’t just look, but FEEL your best too. On top of that, we’ve also got some easy ways to get your activity up over summer – it’s the season to get moving! Flick over to page 26 for fab fitness ideas. These are all alongside out regular Q&A with our Medical Director, Dr Charlotte Norton and amazing success stories from three slimmers who are bound to get you motivated and inspired!
Wishing you a wonderful summer!
h a n Han
Fresh Start Editor
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“I lost 3st 7lbs” Sammy Support Worker
Inside this issue PAGE 5 STAYING ON TRACK AT WEDDINGS
PAGE 18 LOSE WEIGHT SAVE MONEY
WE’VE GOT your healthy-eating regime covered at weddings this summer. Find out how to stay focussed at celebrations.
LOW-COST LUNCH ideas that will save you money, whilst saving your waistline. Easy, simple recipes that will keep you full-up until dinner time.
PAGE 6 GET CONNECTED
PAGE 20 GEMMA’S SUCCESS STORY
CHECK OUT the details of our fab new website and social media pages. Connect with us for fabulous offers, competitions and inspiring content.
TIPPING THE SCALES at 21st spurred chef Gemma into quitting her late-night pizza sessions and take up a new, healthier lifestyle.
PAGE 8 SHAREEN’S SUCCESS STORY
PAGE 22 ASK THE DOCTOR
READ SHAREEN’S all-too-relatable story of how her weight gain after having a baby lead her to lose confidence in herself.
DR CHARLOTTE NORTON answers your frequently asked questions in this issue’s ‘Ask the Doctor’.
PAGE 10 YOUR STEPS TO SLIMMING SUCCESS
PAGE 24 GET THE GRILL ON
IT COULDN’T be easier to get started on your slimming journey with The Slimming Clinic – the how-to is on page 10.
BBQ-ING MADE SIMPLE with our great swap ideas. Find replacements for those high calorie foods that can hinder your weight loss.
PAGE 14 READY, SET, SUMMER
PAGE 26 KEEP UP YOUR FITNESS ON HOLIDAY
FIVE EASY TIPS that can help your weight loss journey and don’t require you to upheave your lifestyle to do.
KEEPING FIT on holiday doesn’t need to be a chore! Get hints and tips on how you can stay active whilst you’re away.
PAGE 15 DROP A DRESS SIZE THIS SUMMER
PAGE 22 GET YOUR CONFIDENCE BACK
WE’VE ALL heard of dropping a dress size FOR summer – well how about dropping a dress size DURING summer?
FIND OUT HOW we can help you get your confidence back through our doctor led services.
PAGE 16 COOL FOR THE SUMMER
PAGE 22 CRAIG’S SUCCESS STORY
IT’S REFRESHINGLY EASY to stay hydrated this summer with our low-calorie drink ideas. Try replacing standard fizzy drinks with these.
CRAIG JOINED The Slimming Clinic when he found he could no longer play or run around with his kids and you’ll never guess how much he lost in his first week!
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THE FACTS
SAFE, EFFECTIVE AND HEALTHY Weight loss solutions The Slimming Clinic is the largest medical weight loss group in the UK aiming to provide safe, effective and healthy weight loss solutions to our patients. All The Slimming Clinics are CQC registered and our doctors are all qualified, GMC registered and supported by caring, knowledgeable and friendly clinic staff. Our clinics are welcoming and encourage long-term lifestyle changes to promote health and wellbeing. Appetite suppressant medication is an effective addition to a calorie-controlled diet in helping you to lose weight. By reducing your appetite, the medication makes you feel fuller and less hungry thereby helping you to eat less food and consequently lose weight. After taking a medical history and a weight loss health check your The Slimming Clinic doctor will advise on the best medication and dose for you. It is important to remember that appetite suppressants are only part of your weight loss treatment. You still need to follow a healthy eating plan and increase your physical activity to reach your weight loss goals. Your The Slimming Clinic doctor will work with you to advise on a healthy way of eating that fits your lifestyle.
Am I overweight? THERE IS AN EASY WAY to find out whether you are obese or overweight. This is by working out your Body Mass Index (BMI). You can check your BMI by using our calculator on our website. If your BMI is over 30, you are classified as obese. You need to have a BMI of 27 or over for us to help you.
How does it work? MEDICAL SLIMMING TREATMENT includes a professional doctor consultation and discussion of medical history, prescription medication, a dieting and exercise plan alongside a weekly support programme.
Are slimming pills safe? OUR DOCTORS only prescribe safe and effective medication with a history of success to help achieve weight loss and treat obesity. All of our clinics are registered and regulated with the Care Quality Commission to ensure the highest standards of patient care. The Slimming Clinic have successfully helped hundreds of thousands of patients lose weight over the last 35 years.
At The Slimming Clinic we offer a wide range of slimming treatments to help you on your weight loss journey. These include: • Appetite Suppressants • Xenical Fat Blockers • Chromium • Weight loss injections
To find out more about our treatments or to book a FREE consultation call us on
0800 917 9334
STAYING ON TRACK AT WEDDINGS WEDDING SEASON IS upon us again and whilst weddings are a wonderful chance to celebrate love and happiness, they’re not always the easiest occasions if you are trying to stick to your healthy eating routine. With alcohol, three course meals and buffets, it can be tricky avoiding those high calorie food and drinks that can throw you off track. So if you’re off to one, or maybe a few, nuptials this summer, we’ve got a few hints and tips on how to ensure your diet plan doesn’t get flung in the air like a bridal bouquet.
Hydrate
Moderate Choose your wedding breakfast courses carefully and opt for the lower-calorie options, like chicken breast or fish, where possible. Be sure to look for dishes with veggies and try to avoid anything with a creamy or heavy sauce.
Water is proven to speed up metabolism and makes you feel fuller. So before reaching for the canapes, drink a glass of water and see if you still feel hungry. Even if you don’t feel completely full, it might mean you only have a few canapes instead of a whole plate! Also try to make at least every other drink a glass of water or decaffeinated drink – this will slow down your alcohol consumption and help with consuming fewer ‘empty calories’.
When it comes to the buffet, head for the chopped vegetables and fresh foods first. Load your plate with these items and try to steer clear of heavy cheeses or beige, stodgy foods that lack in nutrients and can leave you feeling bloated and sluggish. If you want a slice of cake, don’t deny yourself, simply practice your portion control and go for a smaller slice.
theslimmingclinic.com
Invigorate When the evening rolls around – get on the dancefloor and move like no-one is watching! Dancing is a fantastic way to get your activity up having sat through a ceremony and a long meal. Moderate dancing burns roughly 7 calories a minute meaning 30 minutes on the floor bopping can shed about 210 calories – enough to counteract a large glass of wine.
Celebrate! Finally, make sure to enjoy yourself and have fun!
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GET Connected HEAD ONLINE and check out our smart new website!
theslimmingclinic.com We’ve got amazing tools that help support you on your weight loss journey like our BMI calculator, a food diary and clinic information. Still not enough? Why not take a look around our great blog that is full of success stories, recipes, fitness advice and so much more! Want more information on something? Why not suggest our next blog post subject? Drop us an email: marketing@theslimmingclinic.com
BE SOCIAL
Food Diary
OR MAYBE you’re more of a social butterfly? Our new social media pages are now up and running and we want to hear from YOU.
What’s more, you’ll get loads of lovely content to help support and inspire you on your own journey!
FOLLOW US Facebook: TheSlimmingClinicUK Twitter: TheSlimClinic Instagram: TheSlimClinic
Don’t forget to tag us in your posts too using the hashtag
#TheSlimClinic
We love to hear stories of successes, on or off the scales, encouragement and tips – so head over to our new pages to share them with us!
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Are you a business owner local to one of our clinics? Or do you attend a clinic and work in a business that could recommend customers to us?
We’ll give you
£10
For every referral to The Slimming Clinic The Slimming Clinic operates a business referral scheme where for every customer you refer to us, who books and attends an appointment, we will give you £10 – it’s that simple! The referred customer will receive a FREE weight loss consultation as well as their second week of slimming treatment free too! If you want to know more and would like an information pack about our business referral scheme, call or visit your local clinic for more details.
Call today: 0800 917 9334
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SHAREEN’S STORY
“I lost 1st 13lbs” Shareen Massage Therapist
Being unable to cross her legs anymore spurred Shareen into joining her local Crawley Slimming Clinic.
I
had lost a lot of confidence in myself. After my daughter was born, I found that my clothes didn’t fit any more and I just couldn’t shift the weight. The day I realised I couldn’t cross my legs, I knew I had to make some changes. The main reason I had gained the weight wasn’t the food I was eating, but simply my portion size. However, my biggest downfall was crisps, as once I started eating them, I couldn’t stop. For me, it was the convenience of being able to eat them and I would never just have a small pack, it would always have to be a big one.
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I found that eating them wouldn’t even take away the hunger or satisfy me, it was just a craving. Before joining the clinic, I tried so many diets, but nothing was working. I tried to cut out carbs. I tried to eat less but nothing worked, and I couldn’t control the hunger which would make me eat more. My sister had been coming to the clinic in Crawley and I went along with her to her appointment. I was reading some leaflets and asked the receptionist for more information and she set me up with my free weight loss consultation.>
“
Before joining the clinic, I tried so many diets, but nothing was working
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SLIMMER SUCCESS STORY
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Last year I didn’t feel comfortable wearing my shorts and t-shirts and this year, I cannot wait for summer!
> I was completely frightened of the scales at my first appointment, as I knew I was much heavier than before I fell pregnant. I was shocked to find that I weighed 11 stone 7, which for my height meant that the weight really showed on me. The medication and diet worked almost straight away, and I stopped eating such heavy, big meals. I found that I was still able to enjoy all the foods I loved, but was eating much less of them, meaning the weight started falling off.
t I los nd ht a ! g i e w reat g l e fe
Last year I didn’t feel comfortable wearing my shorts and t-shirts and this year, I cannot wait for summer! My confidence has grown so much that I have signed up to be on a float at the Notting Hill carnival in a fancy costume. This is something I have always dreamed of doing and now that I have lost the weight, I can finally fulfil my dream!
In the nine months I have been coming to the clinic I have lost two stone and my confidence is so high. I’ve also found a love for resistance and weight training at the gym – something I would never have done when I was heavier, as I was too embarrassed to exercise. I am able to lift more and feel so strong when I am working out.
Curren t
weigh
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7lbs
Tell us your story. Become one of our Slimming Clinic Models. ing w
Start
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st 6lb
: 11 eight
email: marketing@theslimmingclinic.com
YOUR O T S P STE
SLIMMING SUCCESS
FROM YOUR FIRST VISIT you will be assigned your own personal doctor who will discuss your weight concerns and design a personalised weight loss programme to suit your lifestyle. As part of your free 30 minute consultation the doctor will carry out a free weight loss health check on yourself, that will include: BMI Waist to hip ratio Body fat % Body water % Blood sugar Blood pressure Heart rate This health check will help the doctor decide which slimming programme is suitable for you. At The Slimming Clinic we offer a variety of slimming treatments including appetite suppressants, weight loss injections, Xenical and chromium. Once you have decided on the slimming treatment most suitable for you, you will meet with your doctor on a weekly basis for consultations, weigh-ins, examinations and constant support. In a survey of 947 patients, The Obesity Management Association found that those following a medical slimming programme lost 9% of their body weight in just 12 weeks. Research shows that constant support through doctor consultations is the most effective approach to weight loss and produces the best results.
“In just12 t s o l I s k e e w 1st 4lbs� Stacie
rdinator Event Coo
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STEP 1: Book your FREE weight loss consultation and health check STEP 2: 1-to-1 consultation with our resident doctor STEP 3: Agree a weight loss programme to suit your goals STEP 4: We encourage you to attend a weekly support appointment STEP 5: Why not refer or bring along a friend and receive a FREE week
ur o y k Boo -to-1 1 E E ss FR o l t h weig tation ul s n o c
Feel perfect for that perfect day ...with help from the specialists in medical weight loss treatments
Call our team today: 0800 9179 334
THE FACTS
PHENTERMINE
ABOUT APPETITE SUPPRESSANTS Appetite suppressant medication is an effective addition to a caloriecontrolled diet in helping you lose weight. By reducing your appetite, they make you feel fuller and less hungry thereby helping you to eat less food and consequently lose weight. Appetite suppressants are prescribed to obese patients with a BMI ≥30 kg/m2 or to overweight patients with a BMI ≥27 kg/m2 with a weightrelated medical condition. After taking a medical history your The Slimming Clinic doctor will advise on the best medication and dose for you. It is important to remember that appetite suppressants are only part of your weight loss treatment. You still need to follow a healthy eating plan and increase your physical activity to reach your weight loss goals. Your The Slimming Clinic doctor will work with you to advise on a healthy way of eating that fits your lifestyle.
“ ”
By reducing your appetite, they make you feel fuller and less hungry
Phentermine is a centrally-acting appetite suppressant. This means that it works centrally in the appetite centre of the brain to give its effect of decreasing your hunger and making you feel full longer. Phentermine is a once daily tablet medication that will be prescribed to you weekly for 12 weeks. You will see your The Slimming Clinic doctor each week to monitor your progress. At 12 weeks your doctor will review your progress and decide on your suitability for a 2-week medication break before re-starting a new 12 week treatment cycle. Phentermine is normally tolerated well with minimal side-effects that settle as your body adjusts to the medication. There are certain medical conditions when Phentermine may not be suitable for you. Your doctor will discuss this with you and suggest an alternative appetite suppressant if appropriate. DIETHYLPROPION Diethylpropion is another centrally-acting appetite suppressant. It works in a similar way to Phentermine and by decreasing your hunger and making you feel fuller it enables you to keep to a reduced calorie diet. Diethylpropion is either a once a day or 3-times a day tablet medication that will be prescribed to you weekly for 12 weeks. You will see your The Slimming Clinic doctor each week to monitor your progress. At 12 weeks your doctor will review your progress and decide on suitability for a 2-week medication break before re-starting a new 12 week treatment cycle. Diethylpropion is usually tolerated well with minimal side-effects that settle as your body adjusts to the medication. There are certain medical conditions when Diethylpropion may not be suitable for you. Your doctor will discuss this with you and suggest an alternative appetite suppressant if appropriate. The Slimming Clinic is aware it is possible to buy many types of slimming medication online but we strongly advise you not to for your own health. Slimming medication should only be taken under the supervision of a doctor or healthcare professional. Their guidance on whether a medication is suitable for you, the dosage and possible side effects is crucial. More then half of all medication bought online is fake. In the last 5 years the MHRA have seized nearly £4 million worth of fake weight loss medication*and have consistently warned of the dangers of buying online. When buying slimming medication online there is no guarantee that the products you are ordering are genuine or safe for you to take. We would advise that you only buy prescription medication from CQC registered or licensed clinics or websites which are strictly regulated. Finally, you simply might not even be suitable for a particular medication. Be safe, get advice from a GMC registered Doctor at a specialist weight loss clinic. *Quoted from BT Dec 2017
To find out more about our treatments or to book a FREE consultation call us on
0800 917 9334
FR Fa EE ncy w a ee k?
Share the love With our Referral Offer Get a FREE week, EACH & every time you refer a new friend to The Slimming Clinic Your friend gets a FREE week too! We believe this is because by seeing your loved ones become healthier, happier and more confident whilst being treated by a doctor on a medical weight loss programme means they trust us!
So why not help your friends and family members become the best them possible and ooze with confidence just like you do, whilst being looked after in a clinical environment by an experienced weight loss doctor?
To start slimming for FREE pick up your referral cards in your local The Slimming Clinic. *Terms & Conditions Referral scheme for weight loss injection is ÂŁ25 off not a free week Not valid in conjunction with any other offer
READY, SET, THE NEXT FEW pages of the magazine are full of fantastic tips and advice on how to help you make the most of your slimming journey over the summer months. We’ve got recipes for meal ideas, drinks, hydration advice and more. However, we wanted to give you some general tips for summer that mean that you can optimise your weight loss, just by making some little changes to your lifestyle.
5 TOP TIPS 1. GET A GOOD SLEEP!
The warmer weather makes it harder to sleep and sleep deprivation can have a detrimental effect on your weight. It’s recommended that you get approximately 7 – 8 hours of sleep a night. If it’s warm in your bedroom, try using a fan to add some cool air to the room or sleep under a lighter blanket, which should keep you from over-heating and waking up lots of times in the night.
2. FRUITY REFRESHMENT
Fruit in the summer is incredible! There are so many wonderful choices in supermarkets, grocers and markets. Stock up on seasonal, refreshing options such as watermelon, pineapple and oranges to keep you quenched on hot days. Or if you’re local to a strawberry farm, why not get some activity in too and go strawberry picking with the family!
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3. OPTIMISE FOOD ON DAYS OUT
With the kids off school and day trips becoming more frequent, pack a picnic! By doing this and not buying packed, processed foods on-the-go, you could save bags of calories. Taking healthy snacks and salads with you on your days will also save you money!
4. LOVE A LOLLY
Summer and ice creams go hand-in-hand and whilst it’s perfectly ok to indulge in the odd 99 every now and again, try opting for lower calorie iced treats, if you find you’re reaching for the freezer more than a few times this summer. Look for fruity ice lollies instead of heavy, cream-based frozen snacks.
5. LET SUPPER GO COLD
In the heat, taking to the kitchen and rustling up a hot meal can seem like a big task. Why not swap out your hot dinners, for cold ones? Fill your plate with salad and cold cuts of lean meat instead of cooking – plus it will reduce the amount of time spent cooking and maximise time in the glorious weather.
DROP A DRESS SIZE THIS SUMMER IT’S NOT all about dropping the dress sizes FOR summer, you know! How about dropping a dress size OVER summer? The summer is the perfect time to get your weight loss journey moving along and can mean that by the time the cooler months come back around, you’re easily fitting into a smaller size! On average, it takes about 10 to 15 lbs in weight to drop a dress size. Exactly how many you need to lose to get in that next clothing size bracket will depend on the amount of muscle and fat you have. At The Slimming Clinic, we are always realistic about your weight loss. We recommend that you lose approximately 1 -2 lbs per week using our services, which means it could take as little as six weeks to lower the number in the back of your clothes! Don’t forget, some weeks, your weight loss might appear to be slowing but your measurements are dropping instead. The scales can’t show you all your successes and what could be water retention that is showing up on the scales and making it seem like you’ve lost no weight this week, could be reflected in inches lost on your waist, bust or hips! If you’re not already taking your measurements, why not try taking them when you feel like your weight loss is stalling and see just how far you’ve come? It’s a really good way to measure your progress off the scales!
REMEMBER, with our help and the right diet and exercise programme, it’s completely possible that you will be buying your autumn and winter wardrobe in a brand-new size bracket!
chart to show y d n a h is th d We’ve include dress size K U h c a e r o f urements typical meas
L O O C E H T FOR R E M SUM
AS TEMPTING as it may be to reach for a cold beer or glass of wine on a hot day, the empty calories that they provide can cause issues with your weight loss journey (not to mention the potential hangover you can get!) If you’re looking to cool off and get refreshed, we’ve got just the drinks for you!
Iced Tea Brew your tea using hot water, as if you were making a normal cup of tea. You can use any flavour tea, but we’re going for traditional English breakfast. If you want the tea to be a bit sweeter, add sweetener to your taste. Leave the tea to cool in the fridge and add ice before serving. If you want to add a little flavour to your tea, try adding some slices of lemon or a few sprigs of mint or try a flavoured tea.
of lemon Try adding some slices
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STAY Flavoured water Choose a fruit of your choice. You can use anything from oranges, lemons, strawberries, or try cucumber or mint. Place into a glass and top with water – still or fizzy. Let the water sit for a few minutes to infuse the flavours. Add ice for extra cooling-effect.
Virgin Mojito 1/2 tbsp sugar, small bunch mint, 3 limes - juiced & soda water Crush the mint leaves in with the sugar in a bowl to release the mint flavours. Split between two tall tumblers and add ice. Pour lime juice into both and mix. Finally, pour over soda water to the top of the glasses and stir to mix.
Orange Fizz 4 oranges, washed and dried, Orange zest (from the 4 oranges) & Sparkling water Zest your oranges and set it aside. Squeeze the juice from the oranges and pop it through a sieve or strainer to get rid of any pips and pulp. To make it fizzy, mix a third of the orange juice with two thirds sparkling water and add ice.
Don’t Forget Keep an eye on your drinks calories too. Try to stick to soft drinks that are lower in sugar and calories, and opt for ‘zero’ or ‘diet’ options, where possible. Always try and drink plenty of water too, to ensure you don’t dehydrate in the heat.
THIS SUMMER IF YOU’RE LOOKING to shift some unwanted weight, water is a vital part of that. Keeping hydrated with water and decaffeinated, low-sugar drinks, like the ones on page 16, is really important for the day-to-day functioning of your body, especially in the summer, when you’re losing more fluids through sweating and heat. But how on earth can something as simple as water help you drop the lbs and keep healthy? We’re looking at how. Water is the most natural appetite suppressant you can get! If you’re feeling hungry, or thinking about having a snack, try drinking a glass of water before you eat. It sounds too good to be true, but the glass of water will help to make you feel fuller and can stop you consuming extra calories. Dehydration causes the body and mind to feel more lethargic. Your energy levels drop and make you less likely to want to get out and do activities. Try upping your daily intake of water and seeing what difference it can make to how energised and alert it makes you feel! Water is known for being a great way to ‘flush out’ your digestive system. It helps your body to digest food better and enables fats to be removed from you more efficiently. Keeping hydrated will ensure your body doesn’t hold onto the little fluids it has. If you’re finding there are a few pounds that are proving difficult to shift, it could be fluid retention. Replenishing your water levels could help stop that. The European Food Safety Authority recommends that women should drink about 1.6 litres and men should drink about 2 litres of fluid per day. Aside from the fantastic benefits that water can have on your body, it also nourishes and hydrates your skin, plumping it and keeping it youthful looking – a free facelift!
T H G I E W LOSE
Save Money LOSING WEIGHT doesn’t have to be expensive or complicated. There are ways to lose lbs and save your £s. Here are some healthy, filling and bargain lunch ideas for you to try over the summer and are suitable for all family member’s lunch boxes!
PASTA SALAD BOXES Pasta salads are brilliant for any day of the week! A healthy example of a pasta salad that is a popular choice here at the The Slimming Clinic is pesto and broccoli pasta salad.
INGREDIENTS
1. Bring a large pan of water to the boil. Add the broccoli, cook for 2 mins, then add the pasta and cook according to the pack instructions.
140g broccoli, cut into short lengths
2. Drain everything, gently rinse under cold water until cool, then tip into a bowl.
250g pasta (any kind) 3 tbsp pesto 2 tbsp toasted pine nuts 1 tbsp balsamic vinegar 8 cherry tomatoes, halved
3. Toss with the pesto, pine nuts and balsamic vinegar. Add the tomatoes, pack into containers and chill. 4. Let the salad get to room temperature during the morning to get the most flavour from the tomatoes and pesto. 5. Why not try adding in other ingredients like chicken, prawns, olives, red onions or spinach.
LAYERED RAINBOW SALAD Salads are perfect as a summer lunch and can be mixed up and changed based on your favourite salad fillings and flavours – there’s no need for them to be boring! See how many colours you can get into your salad bowl.
INGREDIENTS 200g green beans, trimmed & chopped into short lengths 160g can tuna, drained 4 tbsp low fat mayonnaise 4 tbsp fat free natural yoghurt ½ small pack chives, snipped 200g cherry tomatoes 1 orange pepper, cut into little cubes 195g can sweetcorn, drained
1. Cook the green beans in simmering water for 2 mins, then rinse in cold water and drain well. 2. Mix the tuna with the mayonnaise and yogurt then add the chives. 3. Start with a layer of your tuna mix and then add a layer of green beans, followed by a layer of cherry tomatoes, then the pepper and sweetcorn. Cover and chill until you’re ready to eat.
MIXED BEAN SOUP Soup is always a great lunch on those cooler summer days. You can make a big batch on a Sunday which can be your lunches for a few days. Also, soups can be frozen and taken out the night before you need them for lunch.
INGREDIENTS 1 tbsp olive oil
1. Heat the oil in a deep saucepan and fry the chopped onion over a medium heat until tender.
1 large onion, finely chopped
2. Add the garlic and tomato purée, stirring for 1-2 mins until combined. Sprinkle in the spices and cook for another 1 min.
1 garlic clove, crushed 1 tbsp tomato puree
3. Tip in the chopped tomatoes, half fill the can with water, and add to the pan.
½ tsp ground cumin 400g can chopped tomatoes
4. Pour in the stock and simmer on a medium heat for 10-15 mins, uncovered. Season, then whiz using a hand blender until smooth.
500ml vegetable stock 400g can mixed beans, drained and rinsed 1 red pepper, cut into chunks
5. Add the beans and red pepper, and cook for another 15 mins until the pepper is tender and serve.
LEFTOVER DINNERS
A few other easy ideas for packed lunches are:
This lunch couldn’t be easier! When making your healthy dinner in the evening, why not make a bit extra and then pop it into a container ready to take to work the next day?
• Lunchbox snacks – Dip with veggie sticks, olives, nuts or fruit.
Some healthy dinners that make brilliant lunches include: • Stir fries • Chili con carne(especially with a baked potato!) • Any pasta dishes (including spaghetti bolognese, lasagne, pesto pasta etc.) • Casseroles • Healthy curries (for example a low fat green Thai curry)
• Salad wraps with hummus.
• Healthy sandwiches – Smoked salmon and avocado, tuna and low fat mayonnaise with salad, chicken, bacon and avocado all on rye bread or wholemeal bread. • Baked potatoes with beans or tuna with low fat mayonnaise and salad. Planning your meals for the week will most definitely help you when you’re trying to eat healthily – this can help you figure out what dinners can double up for leftover lunches as well as helping you save a lot of time in the morning.
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GEMMA’S STORY
“I lost 5st 4lbs” Starting weight: 20st 9lbs
Chef Gemma Stear was finding her late-night dinners after a long shift were causing her to rapidly gain weight and she soon found herself tipping the scales at almost 21 stone. “When I joined The Slimming Clinic, I weighed 20 stone 9lbs. I thought I was active, but I clearly wasn’t active enough. Having always struggled with my weight, I didn’t really see how heavy I was, but looking back, I can see how different I looked.” “I was actually being really lazy, skipping meals and then going home and eating a whole pizza to myself in bed at midnight after a 12-hour day at work in a kitchen.” Gemma admitted that being overweight had caused her to avoid certain situations and felt like she was missing out on things that should have been enjoyable for her. >
Current weigh t:
20
15st 3lbs
SLIMMER SUCCESS STORY > “I was embarrassed to go on rides when I visited a theme park. I would sit out for fear of not fitting in the seats or being over the weight limit. It stopped me going to the gym too as I was ashamed of being a big girl who was exercising – something that no one has judged me for at all!” “My poor eating habits were making me miserable and I had tried various rubbish fad diets that just wouldn’t keep the weight off or help.
Chef Gemma’s late-night dinners after a long shift were causing her to rapidly gain weight
I was speaking to a friend who recommended I try The Slimming Clinic and even at the initial weight loss consultation, I found the staff to be helpful and supportive.” “I didn’t realise the underlying issues that the weight was having on me. I joined The Slimming Clinic in Plymouth a few years ago now and lost two a half stone. Having lost the initial weight, I found out I was pregnant! Something I didn’t dream would happen when I was bigger. I took a break while I was pregnant but came straight back after my son was born.” It’s not just her son that her weight loss has given her, Gemma also has found a new lease of life from being slimmer. “I find myself doing things like this photoshoot – something I never thought I would be confident enough to do.” “I’ve learnt so much from my local clinic – like what to eat and when. I now eat a great breakfast, which makes such a huge difference to the start of my day. I never realised the importance of a good breakfast before, but it really does kickstart the day off right!” “I’m now motivated to do things with my son. We’ve done long bike rides and he loves to go running. He can run a long way for a three-year-old! I lost weight for myself and my own reasons, but it’s now benefitting him too as I can be a hands-on parent with him.” But that’s not the end of the journey for Gemma, she gives us her plans for keeping off her weight loss. “I plan to keep coming to the clinic regularly. I have lost lots of weight, but I plan to lose more, so the support and encouragement from the clinic is something I can’t do that without. “
What would she say to anyone thinking of joining? “You can do it and you will do it. Even if it takes a little while!”
theslimmingclinic.com
21
ASK
THE DOCTOR
WHAT SHOULD MY GOAL WEIGHT BE? EVERYONE has a different weight loss goal they would like to achieve. During your initial consultation, you and your TSC doctor will discuss and set a personalised goal for you. At The Slimming Clinic, we will support you to reach a weight within the healthy BMI range in an achievable, realistic and timely way.
HOW WILL LOSING WEIGHT IMPACT MY HEALTH?
Q&A with Doctor Charlotte Norton
HOW LONG SHOULD IT TAKE ME TO REACH MY GOAL? THERE IS no set time limit to reach your weight loss goal. We will support you to achieve a sustainable weight loss each week of between 1-2 lbs (0.5 – 1.0 kg) per week. The time to reach your ultimate goal will depend on factors such as how much weight you want to lose, your diet regime and level of physical activity.
EVERYONE has a different motivation for losing weight. One of the main benefits of losing weight is improving your health. Medical studies have shown that losing as little as 5% of your total body weight can reduce the risk of medical conditions such as high blood pressure, heart disease and diabetes.
WHAT CAN I DO TO HELP CURB CRAVINGS? AT THE SLIMMING CLINIC the appetite suppressing medication we prescribe will help to reduce food cravings. Sometimes our body craves specific foods if we are not achieving a well-balanced diet. If you notice that you are experiencing food cravings, discuss this with your TSC who will be able to review your medication and diet to help you manage this.
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Try to add more walking into your daily activities
I’M NOT USED TO EXERCISING, WHAT CAN I DO TO INCREASE MY ACTIVITY? EXERCISE does not have to be a structured event like going to the gym or doing classes. It can simply be moving more in your day to day activities. Try to add more walking into your daily activities and work towards increasing the number of steps you walk each day up to 10,000. Simple ways to achieve this can be walking the children to school, walking to work or parking your car further away, going for a walk during your lunch break or taking the stairs when you would normally use the lift.
HOW OFTEN SHOULD I EXERCISE? INCREASING the amount of physical activity you do will help with your weight loss as well as your overall health and wellbeing. Becoming more active can often be easier than you think especially if you try to incorporate it into your daily routine. The amount of exercise recommended by the Government for adults is 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week and strength exercises on 2 or more days. It can take time to build up to these levels depending on how active you are now so discuss this with your TSC doctor at your next appointment.
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One of the main benefits of losing weight is improving your health
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MY WEIGHT LOSS HAS SLOWED, WHAT CAN I DO TO KICK-START IT AGAIN? IF YOUR weight loss has slowed, there is usually a reason. It may be that your diet or level of activity is not right. As you lose weight and your body changes, it is necessary to review your diet and exercise plan as it may no longer be adequate now that your weight
has decreased. It is important to balance the energy you are taking in from food and drink with the energy you are using each day in activity. Your TSC doctor will be able to discuss this with you in more detail at your next appointment.
Want to ask the doctor a question? email marketing@theslimmingclinic.com theslimmingclinic.com
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GET THE GRILL ON
BBQs are a staple of British summertime and there is no reason you can’t enjoy them on your healthy-eating journey. With a few simple tweaks and good food choices, you can make sure you don’t miss out! 24
BBQ DELIGHTS CHOOSE Grilled vegetable skewers Make sure you’re getting your portions of vegetables in by selecting your favourite veg and skewering them on a BBQ stick.
TRY CHOOSE Low fat sausages, lean chicken breast or lean cuts of steak. Sticking to these will mean you’re getting lots of healthy protein, without the high fat content of regular sausages, chicken thighs and burgers.
Grilling mushrooms, tomatoes, peppers and onion together on a skewer, and finish by drizzling in balsamic vinegar!
CHOOSE Grilled fruit While the BBQ is still warm, why not cook up some delicious fruit?
TRY Making your own burgers with lowfat mince beef, adding onion to the mince and forming into patties with your hands.
CHOOSE Fish and seafood If you want to be super lean, choose a fillet of fish to grill on the BBQ or maybe even some prawn skewers.
TRY Pop your fish into a parcel made of foil with some lemon and herbs and put on the BBQ to cook.
TRY Grilling a banana or pineapple in some foil and adding low-fat crème fraiche to it to serve. The natural sweetness of the fruit is sure to satisfy any sweet tooth.
CHOOSE Homemade coleslaw potato salad
and
Making your own BBQ accompaniments gives you a chance to reduce the fat content in them. Most shop-bought sides are full of high calorie mayonnaise.
TRY Making your own by swapping the mayonnaise out for lower-fat options like yoghurt or reduced fat crème fraiche.
hile w m e h t t e G t! they ’re ho
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KEEP UP YOUR FITNESS ON
Holiday
WHETHER YOU’RE OFF ON HOLIDAY somewhere exotic this year, or you’re going to be using your time off to enjoy the UK’s sunniest months, there is always a way to keep your activity up over the summer! Remember, holidays do not mean you have to give up on your new healthyliving lifestyle – it’s not all about damage limitation. You can enjoy yourself and still keep on track with your weight loss.
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Remember to replenish your fluids and take on plenty of water when doing activities
summer, there to the beach this If you’re headed keep you on ings you can do to are lots of fun th eat beachy gr me g! Here are so vin mo d an et fe your on the sand: get you energetic to s ea id es iti tiv ac
Bat & ball Frisbee
Beach volleyball Kite flying
Yoga
y not get in the ts a bit too hot, wh And when it all ge ng, a fantastic with some swimmi sea and cool off aerobic exercise!
Staying somewhere new? Get exploring in the local area. Wandering and touring is the perfect way to get your activity levels and step count up. Ask at your hotel if they know a good walking or jogging route – somewhere you can take in the scenery, so you don’t realise you’re even exercising! Or maybe you’re an avid gym bunny that needs to keep up your fitness routine. Most hotels have gym facilities in them with basic equipment that you can use free of charge. You might even be lucky enough to be staying in a place with a swimming pool, so you could fit in some quick laps of the pool before the crowds descend! If there’s no gym in your hotel, why not try a YouTube HIIT work out to really get your heart rate up and blood pumping? Even body weight exercises such as squats, lunges, press ups and dips in your hotel room are simple to do, but super effective! Remember to replenish your fluids and take on plenty of water when doing activities in the hot months – don’t dehydrate! Or if you’re choosing to relax your fitness and healthyeating over your holiday – don’t worry! We’re here for when you get back to help and support you and get you right back on track.
Check out pa one of our fa
ge 33 for a ch
ntastic Slimm
ance to WIN
ing Clinic bott
les!
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THE FACTS
ABOUT SAXENDA® Weight loss injection Saxenda® is a weight loss treatment containing the medication liraglutide. Saxenda® offers effective and reliable weight loss by controlling appetite, curbing hunger and reducing cravings for sweet and fatty foods. The Saxenda® injection works by acting on receptors in the appetite control centre of the brain making you feel fuller and less hungry. By reducing your appetite Saxenda will help you keep to a calorie-controlled diet and achieve your weight loss goals. Medical studies have shown patients treated with Saxenda® achieve significantly more weight loss and maintain that loss compared to patients dieting alone.
HOW DOES SAXENDA® WORK? SAXENDA® IS a daily injection of the medication liraglutide that reduces appetite by working on receptors in the appetite centre of the brain. HOW IS SAXENDA® ADMINISTERED?
®
Saxenda® is very similar to a naturally occurring hormone in the body that the intestine releases after eating and therefore has minimal side-effects and strain on the body. Through the weight loss achieved, it can help to improve any weight-related health issues you may have.
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IS SAXENDA® SAFE? SAXENDA® IS a UK licensed and FDA-approved prescription only medication, only prescribed by doctors in CQC-registered clinics. WHAT ARE THE SIDE-EFFECTS OF SAXENDA®?
I have lost 15lbs in four weeks on Saxenda! The most I have ever lost on any diet plan. Absolutely delighted. On the whole Saxenda has helped me make good food choices. The Slimming Clinic in Southampton are fab A*!
”
YOU WILL receive a pre-filled injection pen for you to inject yourself daily. Your doctor will teach you how to do this on your initial appointment. The best places to inject in are your stomach, the front of your thigh or upper arm.
THERE ARE MINIMAL side-effects, which usually settle within the first weeks of treatment if they occur. Your doctor will be able to help you manage these if they occur. DO I STILL NEED TO DIET IF I’M USING SAXENDA®? YES, Saxenda® is an aid to help you reduce your calorie intake. You still need to follow a healthy eating plan and increase your physical activity. HOW MUCH DOES SAXENDA® COST? THE PRICE below includes Saxenda® weight loss injections, private consultation and weekly check ups. 1 Injection Pen £100 5 Injection Pens £459
To find out more about our treatments or to book a FREE consultation call us on
0800 917 9334
Get your
CONFIDENCE
BACK
HOW CONFIDENT do you feel? What would it take to make you feel like the best, most confident version of yourself? Is it losing a certain amount of weight? Fitting into a certain size clothing? Or maybe it’s wanting to improve your own health and well-being. One of the biggest reasons we find that people come to us is because they are lacking in the confidence to do the things they really want to do, due to weight-related issues. We have heard countless stories about how people don’t like to wear certain clothes or are embarrassed to run around with their kids or avoid social situations due to not feeling confident enough to meet with friends. No matter your personal end-goal, we can help you. We take your weight loss journey personally and will work with you to ensure that you achieve whatever goal you set out to accomplish. One of the most unique parts of our services here at The Slimming Clinic is the one-to-one support we provide with your clinic doctor. These meetings aren’t just for you to ‘checkin’ and weigh, but to talk to the doctor about any obstacles or issues you are facing on your journey. The doctors are all trained to help in anyway they can. This could be making amendments to your food intake and dietary advice, to talking through how you are feeling and what changes to your mindset you can make or looking into how you can increase your activity. At The Slimming Clinic, we want to give you back your confidence. We take pride in being able to help, whether you have a little or a lot of weight to lose and love hearing your feedback as your health, well-being and overall body positivity improves. Don’t forget to regularly attend your clinic for help, support and encouragement along your journey and us your feedback.
SHARE YOUR STORY send
If you have a story about how your confidence, mindset or body image has improved since being with The Slimming Clinic, send it into us for your chance to be featured in the next issue of our magazine!
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CRAIG’S STORY
“I lost 6st 3lbs”
Worried he was heading for a heart attack and unable to play with his kids, when Craig made the decision to join The Slimming Clinic, he weighed 25 and a half stone.
M
y weight had increased so much that I found that I was always out of breath and struggled to even get up off the couch. I had a bad back and knees and all my joints were painful. That was my body’s way of telling me I was too heavy.
To make it worse, I wasn’t even able to play with my three kids. I knew I had to change. Having tried lots of diets, I would find I could do it for a few weeks, but slowly, the poor eating habits would creep back in and my weight would go back up again. >
SLIMMER SUCCESS STORY
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I wasn’t even able to play with my three kids. I knew I had to change > My main issue was a mixture of my portion sizes being big and poor food choices. I wouldn’t just have a few bits of chocolate; I would have the whole family-sized bar. I would turn to food for comfort. Any time I felt sad or stressed, I would resolve it by eating and wouldn’t stop until I felt happy again. Knowing I was keen to lose weight, a friend of mine who works at the clinic in Sunderland contacted me and told me about the free consultation and I thought because it was free, I had nothing to lose by going in.
My relationship with food is completely different and I now know more about nutrition and how to burn off energy. I agreed with myself that when I reached a certain weight, I would join a gym. Now I go to the gym every day and my aches aren’t from being overweight, but from lifting weights! Where I used to comfort eat to release my stress, now I go to the gym to stressbust and burn off my excess energy. I’m now down to 19 stone, I’m no longer in pain and am full of life and able to run around with my kids. I’ve learnt that I am so much stronger, mentally, than I thought, and the gym is making me physically stronger too. Losing weight has improved my life in every way.
At my appointment I was so heavy, they couldn’t register my official weight as I was off the scales. They marked my starting weight at 25 and a half stone, as it’s the highest the scales would go up to.
Craig’s Top Three Diet Tips
I am so pleased I went in that day, in my first week, I lost 14 and a half pounds! The more I kept going to clinic, the more weight I would lose and the happier and more confident I got.
• Get friends and family around you who motivate you • Join a gym and start incorporating exercise
Being overweight stopped me from feeling confident and enjoying my life. When I would go on holiday, I would hide away and stop doing activities through embarrassment of my size. I wouldn’t go on rides with my kids, I wouldn’t swim and never wore vests. This year I have the confidence to wear and do whatever I want!
• Don’t give up!
“
Now I go to the gym every day and my aches aren’t from being overweight, but from 7lbs t: 25st h g i e lifting weights! gw Startin theslimmingclinic.com
Curren t
weigh
t: 19st
4lbs
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G N I N I O J Y C FAN
The Slimming Clinic Team? gclinic.co.uk in m lim es th t@ en tm ui cr re l: Emai
with your CV
WE ARE the largest group of slimming clinics in the UK and have been in business for 35 years. We have a number of job opportunities becoming available so if you want a new challenge then contact us now!
Want nutritional advice from
our team of doctors?
The Slimming Clinics’ Nutritional Group Join our private Facebook nutritional group now! Want to discuss with other slimmers how their weight loss journey is progressing and get extra tips?
GIVEAWAY
WIN A SLIMMING CLINIC WATER BOTTLE! You’ve heard us talking about drinks and keeping hydrated throughout the summer – well what could be better than keeping hydrated with your very own Slimming Clinic water bottle?!
r fluids, u o y p u p e e bottle to k d e d n a r b a ic.com win n o li t c e g c in n a m h c m li r For you ting@thes e k r a M : t a s u simply email BOTTLE R E T A W A t line : WIN c je b u s e h t h Wit The lucky winner will be selected on 1st August and contacted by a member of the team.
ARE YOUR READY
FOR YOUR CLOSE UP? Become a Slimming Clinic model DO YOU FEEL GREAT, look amazing and want to inspire other slimmers?
If you have lost over 3 stone with The Slimming Clinic we’d love to hear from you. Please send us your before and after images (full length) and your story to:
marketing@theslimmingclinic.com
and you could not only be starring in one of our magazine issues but also on our website too!
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33
THE FACTS
ABOUT XENICAL Reduces the amount of fat absorbed from food. Xenical is a slimming treatment offered here at The Slimming Clinic. Xenical works by blocking the uptake of up to 30% of dietary fat in each meal. Fat has the highest calories per gram of any of the major food groups with 9 calories per gram compared to 4 calories per gram in protein and carbohydrates. By reducing the amount of fat absorbed, Xenical reduces the number of calories taken in by the body for that meal. This helps you to achieve your required calorie deficit to help with your weight loss. You should aim to eat three main meals each day and your diet should be rich in fruit and vegetables, with your daily intake of fat, carbohydrates and protein distributed over these three main meals. Xenical should be taken before, during or within 1 hour of these meals.
“
XENICAL should be taken with water either just before, during or within 1 hour after a meal containing fat. It can be taken before any of the 3 main meals, or it can be used occasionally with certain meals that have a higher fat content. If there is little to no fat in the meal then it may not be necessary to take a dose. Do not exceed 3 per day. CAN XENICAL BE TAKEN WITH APPETITE SUPPRESSANTS?
Xenical reduces the number of calories taken in by the body
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WHAT IS THE DOSE OF XENICAL?
YOU CAN take both Xenical and appetite suppressants if you and your The Slimming Clinics doctor feel that both medications will help you achieve your weight loss goals. IS IT NECESSARY TO TAKE A MULTIVITAMIN WITH XENICAL? IF YOU are using Xenical regularly then it is advisable that you take a multivitamin containing the fatsoluble vitamins A, D, E and K before bed. CAN ANYONE USE XENICAL? XENICAL can only be prescribed to those with a BMI of over 27. Your The Slimming Clinic doctor will provide you with more information.
To find out more about our treatments or to book a FREE consultation call us on
0800 917 9334
“I lost 2st 2lbs”
“I lost 4st”
Our promise to you We will help people to look better, feel better and achieve their dreams. We believe in simple science - proven effective treatments, delivered without overcomplication. We will take personal responsibility for being the best you can be - every day is a fresh start, another chance to be better than yesterday. We believe that for us, it’s personal - your success is ours.
“I lost 3st 11lbs”
“I lost 2st 8lbs”
INSIDE THE NEXT ISSUE: Summer holiday activities, our treatments explained, takeaway recipes for less calories! ... and much more!
! 9 1 0 2 R E B M E T P E COMING S “I lost 4st” Registered with
To give you peace of mind
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