ISSUE 5
Read
AMBER’S STORY “I’m happier, healthier and more confident than I’ve ever been.”
t s o l “I
” s b l 0 1 t s 4
FEBRUARY 2020
FREE Banish
THOSE WINTER BLUES
GEoN!
GRE LET’S GET PHYSICAL Beginner or expert, find an activity for you with our 6 pages of exercise!
Great recipes whether you’re already a veggie, or you’re looking to cut down on your meat intake
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WELCOME to issue 5 of Fresh Start Magazine. We’re now well into 2020, so how are your resolutions coming along? If your resolution to improve your health or lose weight has fallen a bit by the wayside – don’t worry – this bumper edition of Fresh Start magazine is here to help! So, whether you’ve stuck to your weight loss programme religiously since January 1st or you’ve been a little more relaxed than you wanted to be, we’ve got you covered right up until Easter with our latest issue. We all know the importance of looking after ourselves, but when was the last time you made a conscious effort to do some self-care? Find our ideas on page 14 and then track your own selfcare with our tracker. As part of self-care, we talk about activities you can do, but if you’re not sure where to start when it comes to exercise, flick to pages 35 – 42 for a fab section all about movement, whether you’re beginner, intermediate or expert level! We’re also going green this issue with some great veggie recipes you can make (page 48) as well as ideas for a romantic three course meal to cook for your loved one this February on page 52 and healthy breakfast ideas (page 46). If that’s not enough for you, we have lots of useful articles all about metabolism (page 32), how to stay healthy until Spring (page 54), Easter activities and motivation for banishing the winter blues (page 62) on top of the four amazing stories from our real-life slimmers – people who are bound to inspire you!
Grab a cuppa and get stuck in!
h a n n Ha
Fresh Start Editor
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“I lost 4st” Terry
Inside this issue
PAGE 48 VEGGIE RECIPES
PAGE 06 REINVENT YOURSELF
PAGE 22 REFER A FRIEND
TRY VEGETARIANISM – you might just love it! Five sumptuous recipes for you to give a go.
RESOLUTIONS aren’t just for new year! Keep your promises to yourself all year round.
DON’T GO IT ALONE! Bring a friend to clinic and get gifts for it – see what freebies could be yours.
PAGE 52 TWO CAN DINE
PAGE 08 MOTIVATE DON’T PROCRASTINATE LOST YOUR MOTIVATION? In need of a boost and some words to help you to find your enthusiasm? Turn to page 8 to hear our advice.
PAGE 24 LEARN TO LOVE YOURSELF ARE YOU finding it easy to love others, but not yourself? Check out our tips for simple ways to start seeing yourself differently.
PAGE 10 AMBER’S STORY
PAGE 26 ASK THE DOCTOR
AMBER lost a fantastic 4 stone 10lbs and looks incredible! Read how she did it with a little boost from The Slimming Clinic.
DR CHARLOTTE NORTON answers your burning issues with our regular Doctor Q & A session.
PAGE 12 PORTION SIZE GUIDE EATING WELL? Exercising regularly? Scales still stick on the same numbers? It might be your portion sizes. Find out how much you should be eating with our portion size guide.
PAGE 14 SELF-CARE IDEAS SELF-CARE in this busy day and age is so important. It doesn’t require heaps of time, or effort, to look after yourself. Find quick and easy ideas for looking after number one on page 14.
PAGE 16 SELF-CARE TRACKER TRACK YOUR self-care. Write down all the things you’ve done or plan to do to help you feel your best.
PAGE 18 OUR WEIGHT LOSS PROGRAMMES WE’VE INTRODUCED our brand-new programmes to clinics! Find out more about the benefits of each one.
PAGE 20 CHARLENE’S STORY YOU WON’T want to miss Charlene’s brilliant transformation. She’s lost so much weight – for good this time!
PAGE 28 I’VE LOST! HAVE YOU lost 300 apples? Or maybe 4114 teabags? Find out the equivalent of what you’ve lost in lbs!
PAGE 29 EASTER TREATS IS THERE a better way to spend your calories than on much-beloved Easter treats? We’re pretty sure we can convince you not to eat lots of bags of mini eggs!
PAGE 32 SPEED UP YOUR METABOLISM METABOLISM really could help you lose weight quicker. Find out ways you could speed yours up!
PAGE 35 EXERCISE FOR ALL WANTING to get into exercise, or want to step up your workouts? With 6 pages of ideas, you’re bound to find the one for you!
VALENTINES, anniversaries, or just a regular Saturday night. There’s never really a reason needed to cook for your loved one. Try our three-course menu.
PAGE 54 PUT A SPRING IN YOUR STEP START THAWING out your exercise regime now the warmer weather is on the horizon – we’ve got some activities you will love.
PAGE 56 WHAT HAPPENS WHEN YOU’RE NEARING TARGET NEARING TARGET? What comes next? See what happens when you’re close to reaching your goals.
PAGE 58 THE EXCLUSIVE FACEBOOK GROUP WANT TO be part of something exclusive with The Slimming Clinic? Flick to page 58 to find out more about how you can be part of our Facebook community!
PAGE 60 LOUISE’S STORY YOU’LL BARELY recognise the new Louise after losing 5 stone 10lbs with her local Slimming Clinic.
PAGE 62 BANISH THE BLUES FEELING BLUE? Keep chipper in the dank weather with our mood-boosting ideas.
PAGE 44 LORRAINE’S STORY
PAGE 64 CUT OUT MOTIVATIONAL QUOTES
BE AWE-STRUCK by Lorraine’s brilliant transformation after losing almost 6 stone!
NEED SOME reminders to stay motivated? Cut out these quotes and pin them up wherever you need them to stay focussed.
PAGE 46 BREAKFAST IDEAS DELICIOUS IDEAS for the most important meal of the day – something for lazy weekends and hectic workdays.
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PAGE 68 WORDSEARCH SIT BACK, relax and give your brain a challenge with our wordsearch! It’s not as easy as it looks!
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E R A E W O H W OUR weight loss programmes at The Slimming Clinic aim to make your weight loss journey as unique as you are. We offer Doctor led medical weight loss programmes to help you achieve your slimming and health goals.
From your FREE first weight loss consultation, you will meet with a clinic Doctor, who will discuss the very best programme for you, using a mixture of medically prescribed solutions and advice on how to live a healthier lifestyle, based on your needs.
h us t i w y e ight r journ e u w o y r u t r o Sta ing y k o o b ne of y o b h y t a i d w o t ltation ctors. u s n o c loss ed Do c n e i r e our exp
The Slimming Clinic has locations all over England, Scotland and Wales. For more information on your nearest weight loss clinic, visit our clinic pages. The Slimming Clinic has already helped thousands of people lose weight since 1984 - there is no reason you couldn’t be our latest success story!
t s o l I “ ” s b l 9 4st l Michae
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After
Your STEPS to
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 45 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,
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Book your FREE weight loss consultation and health check
Agree a weight loss programme to suit your goals
“I lost s� b l 9 t 3s Linda
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.
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1-to-1 consultation with our resident Doctor
We encourage you to attend a weekly support appointment
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T N E V N I E R
f l e s r u o Y r a e Y All ! d n u o R DID YOU KNOW that resolutions don’t just have to be made on 1st January? We know – a revelation! A resolution is simply a promise made to ourselves, usually centred around our need to improve a certain part of our lives. That being the case, why should that need be limited to a day that the calendar ticks over into a new year? Surely, it could be any day we choose? However, when New Year’s resolutions fall by the wayside, how many of us pick ourselves up and start again straight away and how many of us simply chalk it up as another failed mission for another year? For those of you who are still successfully sticking to the promises you made at the beginning of the year, well done! You have amazing willpower – can you bottle it for us?! For those of you who perhaps have fallen off the wagon a little, you’re not alone. Typically, most people give up on their resolutions by January 19th – less than three weeks into the year. >
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Exercise More This Year
Keep Moving Forward!
Do you want to feel like you’ve taken a small step forward, or that you’ve stayed where you are?
Join Th e Gym > Part of the reason that we might give up on resolutions we set for ourselves is that bad habits can be really hard to break. It can take anywhere from 21 days to 66 to form a new habit and most of our resolutions require a new habit to be formed. To lose weight, we need to break the bad habits that made us gain weight in the first place, but this can be hard when you’ve been so used to eating and drinking a certain way for a long time. Similarly, when visible results aren’t forthcoming within a few weeks of adopting better eating or more exercise, it can feel disheartening and that’s when we tend to fall back into our old ways. Setting long term goals and resolutions is important, but it’s just as important to set small, daily goals that will help you to get to where you want to be. Try setting an intention for just today. It might be to drink more water, or eat healthier, or go to that exercise class you’ve been meaning to go to.
Lose Weight!!! Ask yourself how you want to feel at the end of the day? Do you want to feel like you’ve taken a small step forward, or that you’ve stayed where you are? These small steps eventually add up and soon, you’ll have formed that good habit that seemed impossible just a few weeks ago. So if the promises you’ve made to yourself have been long forgotten, don’t wait for a new year to begin to start all over again, see what you can achieve if you start right now. And if you want help along the way, we’re right here with you. Keep coming to clinic and see how we can support you and your resolutions - all year round!
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lf nd yourse fi n e t f o DO YOU d with the e m l e h w r ove of life? s e g n e l l a daily ch t you’re a h t g in d n Are you fi ore and m g in t a procrastin t you just a h t d n a e mor cate your o l o t m e can’t se n? motivatio
E T A V I T MO ate! n i t s a r c o r p don’t
Is there a way to stop the cycle of procrastination and get back into a motivated mindset? What’s important to remember, that just because you’re putting it off, doesn’t equate to laziness. Many people who put off tasks will get into the negative mindset of thinking they are lazy, when in fact, there is a big difference between procrastination and laziness. Laziness is where you absolutely had no intention of ever doing the task you should be doing, or if you do the task, you do it with little to no effort, thus not having to exert ourselves too much. However, when you procrastinate, you are actively putting off or postponing something that you know needs to be done, in favour of something you *want* to do. >
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> Think in a work environment term – you know you should put together that report that your manager has asked for, but it’s not that fun and you really should check Facebook one more time to see what ‘Jan-who-you-haven’t-spoken-tosince-you-left-school’ is getting up to nowadays. She did get a new puppy after all. Oh my goodness! Look how CUTE he is, I do love a sausage dog! Anyway, I’m getting distracted…
Unfortunately, the more you procrastinate, the more the tendency to do so grows.
...Where were we…? Ah yes, procrastination. Unfortunately, the more you procrastinate, the more the tendency to do so grows. Every time you postpone something, the will to procrastinate strengthens, so much so, that it creates an inner resistance to whatever it is you’ve been putting off. Not ideal, is it? Can you relate this feeling to your diet and weight loss journey in the past? Have you told yourself ‘diet starts Monday’ when you’ve not had a great week with your diet and activity? Does Monday roll around and you just can’t find the motivation to start? If this sounds a little familiar, we’re here to help! Breaking the cycle can be tricky if you’re feeling a little overwhelmed and unmotivated, but at The Slimming Clinic – we have the experts and support you need to find your mojo and get back on track with your health and weight goals.
Write down all the things you should do today In the meantime, while you’re waiting for your appointment, we’ve devised some simple steps that you can do today, to help break your cycle of putting-stuffoff and see if you can gain a little of that motivation and drive we know you have!
1. Write down all the things you should do today and highlight all the ones you’re thinking of putting off until tomorrow 2. Look at your list. Do one small thing on it right now. 3. Ask yourself, what is the worst that can happen if I try and get these tasks done today? 4. Imagine the feeling you will have once the task is done! Often, the thought is worse than the actual doing!
Picture your future self, are you doing them any favours by putting off things until tomorrow, that you could do today? Sure, you could go to that gym session tomorrow instead of today, but what’s to say you’ll want to do it tomorrow, either? Will your future-self thank you for putting it off? Probably not. You’ll likely be annoyed that you didn’t previously motivate yourself to do it. So, do something today that your future-self will thank you for! Clean the bathroom, do the healthy food shop, go for a run, book an appointment at your local Slimming Clinic! Picture your future self, are you doing them any favours by putting off things until tomorrow
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AMBER’S STORY “I lost 4st 10lbs” Start Weight: 15st 5lbs Current Weight: 10st 8lbs
WHY DID YOU MAKE THE DECISION TO LOSE WEIGHT? I MADE the decision to lose weight after I was finding just getting out of bed tiring. The final straw was when I saw a picture of myself at a table of people and saw how big I looked compared to everyone else. I knew I had to lose weight!
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TELL US ABOUT YOUR PREVIOUS WEIGHT LOSS EXPERIENCES AND WHETHER YOU STRUGGLED TO LOSE WEIGHT BEFORE? WHEN I have previously tried to lose weight, I found I was hungry and tired all the time and found it really hard to find the energy and willpower to carry on with the diet I was on. This made it so hard getting into exercise as I was drained. The only time I did manage to lose weight I did it unhealthily and couldn’t keep it off in the long run.
SLIMMER SUCCESS STORY HAVE YOU HAD A PROBLEM WITH YOUR WEIGHT, OR HAS IT BECOME A MORE RECENT ISSUE? I HAVE struggled with my weight my whole life and have only managed to slim down once, but it didn’t last. I was previously 17 stone and I was nearly there again when I started with The Slimming Clinic, and I knew I had to do something.
WHAT HAS YOUR WEIGHT LOSS EXPERIENCE WITH THE SLIMMING CLINIC BEEN LIKE AND HOW HAVE THE STAFF HELPED YOU ON YOUR WEIGHT LOSS JOURNEY? I HAVE felt so supported and welcomed by both the Doctor and the ladies in the Gillingham clinic. They always want to encourage and reassure you and they genuinely want you to do well and feel better!
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WHAT BENEFITS ARE YOU EXPERIENCING HAVING LOST WEIGHT? WOULD YOU DO ANYTHING NOW THAT YOU WOULDN’T HAVE DONE BEFORE? I’VE NOTICED how much happier I am in everyday life. The little things like popping to the shops, running up the stairs, getting in and out of a car / shower / bed. I also have a whole new confidence and I can now dress for my age, rather than trying to just get something to fit and having to buy it.
WHAT DO YOUR FRIENDS AND FAMILY THINK OF YOUR WEIGHT LOSS ACHIEVEMENTS? I GET non-stop compliments! This is something that has taken time to adjust to and I still haven’t quite got used to it! All my friends and family are so proud of me and can’t believe how well I’ve done.
I’ve noticed how much happier I am in everyday life. Before
HOW DID YOU HEAR ABOUT US AND WHAT MADE YOU DECIDE TO LOSE WEIGHT WITH THE SLIMMING CLINIC?
Afte
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MY Step-mum and Dad have been to the clinic before and lost weight!
WHAT’S BEEN THE BEST THING ABOUT LOSING WEIGHT? I’M HAPPIER, healthier and more confident than I’ve ever been. I can honestly say losing weight has made every aspect of my life better. I look forward to things now rather than dreading them.
S ’ R E B AM PS I T P O T
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A HANDY GUIDE TO PORTION SIZE EVER FEEL like you’re getting the food stuffs you’re eating right, but you’re not seeming to lose much, or any weight?
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Sometimes, we can be seen to be eating healthy, nutritious meals every day, but it’s actually our portion sizes that are just simply too large!
Do you know how many calories you’re consuming in your meals? Or how many carbs you should have per meal? Or what portion of protein is right for you?
Portion control is one of the easiest ways you can control your diet, without making drastic lifestyle changes.
Without getting a tad obsessed with macros and counting every calorie from every morsel that enters our mouth, it’s hard to tell, right? Wrong!! We’ve devised a handy portion size guide that can help with your weight loss and give you a great indication of how much you should be eating of certain food groups!
Our guide follows a really simple formula of HANDS. Using your own hand size will give you a solid approximation of how much you can eat within each group, for every meal. Of course, this is no scientific formula but it is a great place to start if you’re finding that you’re controlling your intake of trans-fats and high-calorie foods but aren’t losing the lbs.
One in three people say they find it difficult to measure their portion sizes and, because of this, they are often over-eating. For so many of our patients, this is a major cause of their weight gain. Take the hassle out of working out your servings for each meal by using The Slimming Clinic’s guide. Find out how you can keep your portions under control by measuring your servings with just your hands.
Palm
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Cupped hand
Fingers
Index finger
Thumb
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Thumb Tip
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E M I T E K A T
for ! u o y
WHEN YOU think about self-care, what pops into your head? An afternoon off from the kids? Time spent in the sun? Reading for a few hours? Meditation?
Whatever your ideas are, the truth is, in our busy lives, we don’t often have time for hours spent indulging ourselves with the things we would love to be doing, meaning that our self-care and well-being can take a bit of a backseat. At The Slimming Clinic, we think it is really important to take time out for yourself as often as possible, especially as self-care can benefit you by reducing stress and anxiety, boost energy levels, increase immunity and improve your mood, resilience and well-being. When it comes to self-care, there isn’t a one-size-fits-all approach, so to make things easier, we thought we would give you some ideas that you can try, whether you have five, 30 or 60 minutes to yourself.
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Go for a coffee with friends
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We think it is really important to take time out for yourself as often as possible
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If you’ve only got
5 minutes • List five things you’re grateful for today • Breathe in and out deeply • Wash your face and clean off the stress of the day • Drink a glass of water • Listen to your favourite song (maybe even dance around!) • Stretch and walk around • Compliment yourself • Send a kind message to someone
Wash your face and clean off the stress of the day
If you find yourself with
1 hour
Listen to a podcast
• Call that friend you’ve been meaning to catch up with
If you’ve got
30 minutes • Take a walk (it doesn’t have to be strenuous!)
• Plan out your meals for the week and make a shopping list • Read some chapters of a book • Declutter your living or working space • Create a vision and goals board
• Do a more detailed thought journal
• Listen to a podcast
• Sketch something • Cuddle your pet
• Write out positive notes to your future self and put them in a jar to open when you need a mood boost
• Do a face mask
• Go for a coffee with friends
• Give yourself a manicure • Have a bath • Do an online workout video
We hope that these ideas will give you some inspiration about how to look after the most important person in your life – you! Self-care doesn’t require hours of free time, just a few moments each day will help keep you boosted and feeling motivated. Remember, The Slimming Clinic Doctors are always on hand in clinic to help you with ways to support your time on our weight loss programmes. Whether you need help with self-care, body image, dietary or activity advice, they are there for YOU!
Cuddle your pet
Visit your local clinic and try out our programmes to see how they can benefit not just your physical well-being, but build your up your mental resilience too. We want to make sure you have all the tools to lose weight and keep it off for good, once you reach your goals.
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e r a c Self
R E K C A R T
Mind
Body
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FILL IN what you will do to help your mind, heart, body and soul this week to ensure you are getting some self-care.
Heart
Soul
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Reach your dream goals with our
WEIGHT LOSS PROGRAMMES FROM YOUR very first FREE 45-minute weight loss consultation, you will meet with one of our friendly, qualified Doctors. They will discuss your health and weight concerns and, based on your requirements, design a weight loss programme that is achievable and works for you. Our weight loss programmes can include prescription medications, carefully and considerately chosen by GMC registered Doctors and prescribed based on your needs. Depending on the weight loss programme you join, you will receive appointments with a Doctor, Dietitian and Movement Coach as well as additional natural supplements (where applicable), a Diet Diary or Filofax and water bottle and much more!
You can receive some of these fantastic benefits
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We believe that losing weight and improving your health is a choice and, that once you have made that choice, you should receive the best support and care you can get to achieve what you set out to.
FORM TRANS
£175
D LIMITE FOR A NLY! TIME O
Our Transform weight loss programme is our most comprehensive solution to helping you achieve your weight loss goals. Designed to tackle every aspect of what has stopped you losing weight in the past, we are so confident of the power of our Transform programme, we offer guaranteed success if you join it. It is important to us that we understand all about you, so that you are getting the most out of your time with The Slimming Clinic. As part of Transform, you will get regular appointments with a Doctor, Dietitian, Movement Coach and Mind Coach, who will form a personalised programme for you, to help ensure you reach the goals you set out to achieve with us.
The Change 4-month plan is aimed at supporting you for a longer period of time, giving you more structure to achieve your weight loss goal. Our Change programme comes with a host of amazing new benefits and support tools to make sure your weight loss aims are always within reach. Based on research and feedback among our patients, the Change programme has been designed to reflect the fact that those who commit longer term to a weight loss programme, have a greater chance of achieving their goals quicker and remaining motivated and driven throughout.
The Benefits Transform Benefits:
£175/month
Initial Comprehensive Doctor Medical Consultation
Weekly Doctor Follow-Up Consultations
Dietitian Consultation & Follow-Up
Movement Coach Consultation & Follow-Up
Body Composition Analysis
Group Session Support
Prescription Medication
GZ12 Chromium
Weight Management Blood Testing & Analysis
Filofax of Weight Loss Resources
Water Bottle
Fitness Tracker
Guaranteed Success
Change Benefits:
£115/month (4 month programme)
Initial Comprehensive Doctor Medical Consultation
Weekly Doctor Follow-Up Consultations
Body Composition Analysis x4
Prescription Medication
GZ12 Chromium
Diet Diary
Water Bottle
As part of our commitment to you and our desire to see you succeed, we have introduced Pay As You Slim. This programme enables us to make sure you are treated consistently, effectively and safely.
Pay As You Slim Benefits:
£110/month
Pay As You Slim is a monthly payment plan that means we can offer more care, attention and support to you and help get you to your goals faster, knowing you have committed to a month of slimming with us.
Initial Comprehensive Doctor Medical Consultation
Pay As You Slim programme means you can buy your prescription weight loss medication for the month, in advance, and benefit from weekly weigh-ins alongside ongoing support from our clinic Doctors and your local clinic team.
theslimmingclinic.com
Weekly Doctor Follow-Up Consultations
Body Composition Analysis x1
Prescription Medication
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CHARLENE’S STORY
“I lost 2st 1lb” I HAVE struggled with my weight ever since I was a teenager. In attempts to lose weight, I tried crash diets, intermediate fasting, working out at the gym excessively etc but nothing lasted and the weight always crept back on.
T
he main reason for being overweight was down to my weakness for sweet things and fast food, I found it really difficult to resist. I was tired of constantly trying to manage my weight and getting different advice and information from different sources that were never effective. Being overweight slowly started affecting my confidence, especially going out with friends on social settings or even coming out of the house. I no longer enjoyed shopping for clothes and did not love what I saw in the mirror. >
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SLIMMER SUCCESS STORY > I heard about The Slimming Clinic from a friend who was already attending the clinic. I was sceptical about joining the clinic at first but decided to just try it, as my friend had done really well with them. From my very first appointment, the staff in the clinic were very professional and friendly. They cared to hear about my struggles and offered weight loss advice from their years of experience. They helped uncover what had been causing my weight struggles and identified that late-night snacking, eating too much sugar and eating unhealthy processed foods were what was making my weight spiral. My diet was also high in carbs and my portions were large.
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Starting weight: 14st 9lbs
I was very impressed with the results and for the first time in a long time, I enjoyed shopping, going out with friends and dressing up.
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After meeting with the Doctor to discuss how The Slimming Clinic could help me, I started taking the weight loss tablets prescribed to help suppress my appetite and I learned how to track my meals and eat healthier foods. I could see improvement within the first month! After a few more appointments, my next goal was set - to get into a consistent exercise regime. After another two months of diet and exercise, my weight drastically plummeted and I had soon lost two stone. I was very impressed with the results and for the first time in a long time, I enjoyed shopping, going out with friends and dressing up. I loved the woman staring back in the mirror and received a lot of compliments about how young I looked. Although I have lost weight, my journey isn’t over with The Slimming Clinic. I still have to work on my bad eating habits and maintain exercising, which is not always easy and I struggle at times to maintain it but now I know it’s not impossible, it just requires hard work, dedication and consistency.
Current weigh t:
12st 8lbs
’S E N E L CHAR S P I T P O T
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1. Eat less carbs evenings 2. Eat less in the
but lge in junk food, 3. It’s okay to indu while. a in ce on d ation an only in moder
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Don’t Go It Alone! ost?
t loss bo Could you do with a weigh
Have you been delaying coming to your appointment with The Slimming Clinic?
g before in m m li s p u ro g f o art Have you been a p lone? a g in m m li s t u o b a rned and are now conce
We have just the answer for you - Bring along a friend or family member with you to The Slimming Clinic as part of our Refer a Friend scheme. 22
If you know anyone who could benefit from our services, then introduce them to us. For every person you refer to us, and then signs up to one of our weight loss programmes, you get a FREE gift, and so do they! Check out the amazing things you could be coming home with from your next appointment!
Some of our FREE gifts include: Travel Flask, Travel Bottle, All in One Blender, Active Bottle, Vacuum Food Flask Plus much much more
Additionally, embarking on a new healthier lifestyle can often be made easier when you do it with someone you know, rather than alone. Encourage and support each other as you improve your health and well-being. There are no limits to how many people you can refer and how many gifts you can claim, so bring along as many people as you want and change not just your life, but your loved ones too! theslimmingclinic.com
Ask al r loc g u o y in mmin r i l S e Th for you Clinic A Friend Refer ward Re Card
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Learn to love
YOURSELF CAN WE get a show of hands for how many people can truly say that they love themselves? We’ll bet there are not many of us that can say that we love who we are or how we look.
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Stop worrying about how beautiful or slim or muscly that person you’ve seen online is and certainly don’t compare yourself to a stranger!
Oscar Wilde once said “to love oneself is the beginning of a life-long romance” - but how many of us rely on other people to fill the gap of selflove we are missing? Do you rely on what others think of you to feel like you have value? Whilst the love we receive from others is important, the people around us cannot solely change how we see ourselves and our own selfworth. As individuals, it’s up to us to change our own thought patterns about how we feel for ourselves. Think about some of the negative things you think about yourself. Would you ever say those things to a friend or loved one? Chances are, you wouldn’t dream of it! So why do we say those things to ourselves? Next time a negative thought about yourself comes into your head, think about saying it out loud to someone you care about, it’ll soon break the pattern of negativity! It’s important not to think of selflove as a form of arrogance either! Self-love is actually about being kind, compassionate and respecting of yourself. Not belittling who you are and picking at the faults you perceive in yourself, but taking time to reassure yourself that you are a valued and wonderful human being, in any form you take.
Another way to start loving yourself more is to set realistic expectations. Stop worrying about how beautiful or slim or muscly that person you’ve seen online is and certainly don’t compare yourself to a stranger! Perfection is an illusion in most cases and can be incredibly deprecating for your mental health. What’s more, comparing yourself to others will not help you reach your future goals!
When you look to what you want to achieve in life, why not also think about the goals you have already achieved When you look to what you want to achieve in life, why not also think about the goals you have already achieved - big and small. Write down your achievements and note down
next to them the skills it took to get there. These skills are your personal strengths and enable you to see what you’re good at, a great place to start when you’re trying to find reasons to love yourself! Write down your achievements and s it note down next to them the skill took to get there.
Don’t forget - when you achieve more successes in your life, make sure to pat yourself on the back and reward yourself for those too. Remind yourself of what you can accomplish! And if all that seems a little hard to practice right now, sometimes, selflove is a simple as focussing on the things we don’t mind about ourselves, rather than looking at the things we don’t like.
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ASK
THE DOCTOR
MEDICAL DIRECTOR for The Slimming Clinic, Dr Charlotte Norton, answers some of our most asked questions.
MY MINDSET IS NEVER IN THE RIGHT PLACE WHEN I’M LOSING WEIGHT. HOW CAN YOU HELP ME AT THE SLIMMING CLINIC? TO LOSE WEIGHT successfully you need to combine diet, activity and lifestyle changes with being in a positive mindset to implement them. Sometimes our negative thoughts about weight loss, such as previous failed attempts or worries about giving up the food and drink we enjoy, can begin to sabotage our success. It is important to address these thoughts and develop ways to overcome these barriers. Your team at The Slimming Clinic is there to help you explore your worries and concerns to create a positive mindset and give you the support system you need to succeed. You may not realise, but by coming to one of our clinics you are already taking action and demonstrating you are in the right mindset to lose weight! You have identified that you would like to lose weight and you have taken action to come and see our team. You are already on your way to making the necessary changes to make your goals a reality - so well done to you!
“
Dr Charlotte Norton
Some simple exercises to explore your mindset towards making the changes you need to lose weight are: •
Make a list of any self-doubt you have about trying to lose weight and then come up with an argument to overcome it. A negative thought could be, “Why would this weight loss programme work for me when I’ve failed to lose weight before?” and the action to overcome it would be that you will not succeed unless you try.
•
Think about your motivations for want to lose weight and write these down so that you can refer back to them when your willpower is wavering.
•
Make sure you have a support system around you, tell family, friends and colleagues what you are doing so that they can support the changes you are making.
•
Join our Facebook community to find support, tips and ideas from other likeminded people trying to lose weight and overcome the same challenges as you.
Make sure you have a support system around you
You may not realise, but by coming to one of our clinics you are already taking action and demonstrating you are in the right mindset to lose weight!
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”
Join our Facebook community
MY BMI SAYS I’M MORBIDLY OBESE AND I AM REALLY EMBARRASSED TO COME TO CLINIC. WHAT CAN I EXPECT IF I COME TO AN INITIAL CONSULTATION? PLEASE NEVER feel embarrassed about your weight. At The Slimming Clinic we see patients of all weights and sizes with the common goal of wanting to lose weight and feel healthier. We are here to give you the advice, support and tools you need to achieve your weight loss goals not to judge your weight or current lifestyle. Whether you have gained weight recently or have struggled with your weight for a long time, our team of experts can help you implement a realistic weight management programme, making changes in sustainable way and pace that suits you. At your initial consultation, you will be greeted by our clinic staff who will show you around the clinic an take a few initial details from you. You will then spend time with one of our experienced Doctors who will discuss your current diet and activity levels, as well as ask you some questions about your medical health and any medication you may be taking. The Doctor will then perform a brief examination measuring your height, weight and BMI as well as checking your body fat and water levels and waist circumference. They will also have a listen to your heart and lungs. Based on your conversation with the Doctor, they will recommend an individualised weight loss programme for you and discuss your suitability for prescription medication that can support your weight loss success.
I’VE GOT A MEAL AND NIGHT OUT COMING UP – HOW CAN I STAY IN CONTROL? Eating out can often be a challenge when you are trying to lose weight. However, you can manage this as part of your weight loss programme by following the tips below and still enjoy the experience: •
Do not starve yourself during the day. Eat a normal breakfast and lunch so that you are not overly hungry by the time you come to eat so you can make better food choices.
• Avoid food options that are high in sources of fat such as creamy sauces, cheese or fried food options. • Opt for a food option that is based on a healthy protein source such as lean meat or fish or beans/legumes if you are vegetarian. • Try and stick to 2 courses, not 3 or consider sharing a starter or dessert. • Try balancing the extra calories by being more active the day after. •
Make yourself the designated driver so that you do not drink alcohol and reduce any additional calories. (Please remember that you cannot drink alcohol if taking our tablet medication – Phentermine or Diethylpropion).
I’M WORRIED ABOUT TAKING PRESCRIBED WEIGHT LOSS MEDICATIONS – I’VE HEARD SOME MIXED THINGS ABOUT THEM. CAN YOU PUT MY MIND EASE? AT THE SLIMMING CLINIC we have helping patients achieve weight loss for over 30 years and have been safely prescribing weight loss medication throughout this time. Your care at The Slimming Clinic is overseen by one of our experienced Doctors who will ensure that any medication chosen for you is safe and effective.
All of our clinics are regulated by either the CQC in England, HIS in Scotland and HIW in Wales which can assure you that we deliver high quality, safe patient care.
As with any prescription medication, Since weight loss medication was first prescribed to it is important that you only take patients in the 1950s there has been a lot of development medication that is prescribed for of the available medications. Some previously used you by a Doctor who has assessed your suitability for it. If you have any medications are no longer available which has led to some questions regarding the medication confusion and concern about weight loss medication. chosen for you then please ask your There is a wealth of information and misinformation Doctor for more information at your available online regarding weight loss medication, often regarding medication that is not prescribed by a Doctor. next consultation. At The Slimming Clinic we have several weight loss Got a burning question for Dr Norton? Email us at medications that we are experienced in prescribing and marketing@theslimmingclinic.com and it may be that will support your dietary changes as part of your answered in the next magazine! weight loss programme. theslimmingclinic.com 27
T S O L E V I’
. . . T A H W
SOMETIMES it can be hard to visualise losing weight. If we drop a dress size, that’s a bit easier to understand, but if someone tells you that they’ve lost a stone, can you tell how much that is in real terms?
60lbs A sausage
dog
We don’t think we could visualise it all that well. That being the case, we thought we would put this handy guide together of what everyday things weigh, so next time someone asks how much weight you’ve lost, you can proudly tell them you’ve lost one of the following:
ng ball
14lbs A bowli
1lb A block of bu
tter
2lbs 9 muffins
7lbs An a
verage n ew born bab y
75lbs 300
21lbs A
car tyre
28lbs 4
114 tea
bags
mall 42lbs A s y bale of ha
T? S O L U O Y E V A SO, WHAT H
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apples
rse
100lbs A young ho
Treat f l e s r u Yo this
WITH THE Easter treats already being in the shops, it can be really hard to avoid sneaking a few into your trolley when you go shopping. Whilst there is no reason to say you can’t enjoy a few treats in moderation, we thought that we would show you what you could eat for the calories in some of the most popular Easter snacks!
(34g)
180ies
r calo
The creme egg has been around in one form or another since 1923 and is a staple of Easter. But with its fondant centre and chocolate casing adding up to 180 calories in just 34g, it is a quick way for your calories and fat content to add up if you find yourself nibbling one (or a few!) before Easter.
Creme Egg
Some ogfht these moi u... shock y
For the same amount of calories you could have something much more satiating.
Try • Tomato and basil soup 112 calories per half carton
l: Tota
167ies
r calo
• One slice small wholemeal bread 55 calories
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Bag of Mini Eggs
(80g)
445ies
r calo
Mini eggs are devilishly more-ish little things, aren’t they? Before you know it, you’ve munched your way through a bag! Sadly though, there isn’t much nutrition for their 445 calories a bag and whilst they might be tasty, we think you could be better off spending those calories in a much more nutritional way. How about popping all these ingredients in a stewing pot and cooking on low for 8 hours?
Try • Diced beef 320 calories for 250g • Carrots 35 calories for 100g • Celery 12 calories for 2 stalks • Onion 40 calories for 100g • Tomato puree 6 calories per tbsp • Beef Stock cube 16 calories per cube • Worcestershire sauce 13 calories per tbsp
Hot cross bun
170ies
l: Tota
402ies
r calo
r calo
Do you like yours toasted or straight out of the packet?! We know that these aren’t the worst calorie offenders on our list, but it’s easy to forget that there are still 170 calories per bun on average and accidently snack on a couple! If you’re after a snack, try out any of the following in combination.
Try • Salsa 36 calories per 100g • Guacamole 106 calories per half tub • Reduced fat houmous 84 calories per 1/6th tub • Carrot sticks 25 calories per medium carrot • Mange Tout 28 calories per 75g 30
• Red pepper 31 calories per 100g
ous & ly Houmticks on ot S Carr
109ies
r calo
Large Easter Egg (331g)
175ri0es calo
We’ll admit, we had no idea of the calories in large Easter eggs – a whopping 1750 calories on average! Whilst we’re sure you’re not going to eat the whole lot in one sitting, it is almost a whole day’s recommended calorie intake for women in one egg. For just 43 calories more, we’ve put together the following meal plan you could have instead.
Breakfast • 2 medium eggs scrambled with milk 148 calories • Baked beans 162 calories per half a can Dinner
• Two bacon medallions 108 calories • 2 slices wholemeal bread 110 calories
• Wholemeal pasta 242 calories for 75g serving
Lunch
• Grilled chicken breast 170 calories per standard portion
• Baked salmon 300 calories for 300g
• Peas 55 calories for 85g • Sweetcorn 50 calories for 50g
• Boiled new potatoes 174 calories for 200g
• Low fat cream cheese 66 calories for 60g
• Broccoli 53 calories for 150g
Snack
• Boiled carrots 50 calories for 150g
• 1 medium banana 105 calories
l: Tota
179ri3es calo
o G !
N E E GR
of our nd e m o s a out ecipes r Check e i g g us ve own on d t u delicio c u can o y tion! f i p e m u se s eat con m r u o y 8 Page 4
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u o y Can
P U D E E SP tabolism
e m r u yo
IT’S OFTEN said that slimmer people can eat what they want and stay that way, due to a ‘fast metabolism’. But what exactly is metabolism and are we destined to live with the fact that some are ‘slow’ and some are ‘fast’? Can having a fast one really help you keep weight off? The simple answer is, yes. Metabolism is the process of how your body burns off energy. So, having a faster, or higher, metabolism means you need to take in more calories to maintain your weight as you burn off more during both rest and exercise. So for those of us not blessed with a fast one, what can we do to burn more energy? Is it possible to help your metabolism ‘speed up?’ For fast and safe weight loss it is important to know how metabolism works, what your BMR is – basal metabolic rate - and how to stimulate your metabolism to improve the effectiveness of your weight loss programme. You can measure your BMR using an online calculator to see how many calories your body needs to function effectively every day. Adversely, crash dieting and very low-calorie diets can slow your metabolism, so it is important that you pick the right fuel to keep yours ticking over.
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Here, we’ve listed a few things that could help give your metabolism the boost you’ve been looking for! EAT MORE PROTEIN Protein is hard to digest, and it can take over three hours for your body to break down and assimilate protein and burn calories. Which means your body is working harder and your basal metabolic rate increases. Protein also increases satiety, so you will feel full longer. Include plenty of protein rich foods – lean meat, eggs, nuts and pulses in your weight loss diet plan.
DO NOT SKIP BREAKFAST Eat breakfast to start up your metabolic processes and keep your body from going into hunger overdrive and starvation mode. Eating also improves your mood and concentration.
GET A CAFFEINE BOOST Try coffee or black tea to help your weight loss. Caffeine boosts metabolism and gives you an energy boost. You feel more active and therefore expend more energy. However, be careful with milk and sugar. Black coffee or tea with no sugar is the best option. If you choose to have white coffee add a little skimmed milk.
CONSIDER WEIGHT TRAINING Muscles burn a lot of calories. The more muscles you build the higher is your Basal Metabolic Rate. Muscles constantly burn calories even if you are asleep. Resistance training activates all the muscles in your body, increasing your average BMR.
EAT OFTEN Eat every 2 to 3 hours in smaller portions. Each time you eat, you stimulate your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. It also means you have to eat the right foods which are not going to overload you with fats, sugars and calories. Good lean protein, vegetables and fruit are the best options. Your body will work hard to try break them up and digest them which stimulates weight loss.
DRINK WATER Yes, you’ve heard it thousands of times before, but scientists have found a connection between the amount of water you drink and your metabolic rate. So, make sure you drink those 6 - 8 glasses of water every day. The energy burning process of metabolism needs water to work effectively. If you are even mildly dehydrated, your metabolism may slow down. Try drinking a glass of water before every meal and snack. This will also help you to curb your hunger cravings.
YOU CAN’T BEAT EXERCISE
GET GOOD NIGHT’S SLEEP
Exercise is a major metabolism booster. When you exercise, your muscles wake up, demand more calories and this helps burn calories faster.
There is also a link between metabolism and sleep. Not getting enough sleep may seriously slow down your metabolism. Lack of sleep doesn’t allow your metabolism to function properly. Even worse, poor sleep causes an increase in the hormone ghrelin, which signals the body to eat more.
Try interval training (HIIT), which will involve changing the intensity of your workout throughout each session. For example, if you walk for fitness, try jogging for one minute every five minutes. High intensity exercise revs up your metabolism which burns calories for long after you’ve finished exercising.
but you to lose weight, lp he st ju t n’ o w m give ing your metabolis oods – so why not m r te et b d an REMEMBER, boost gy er u! e to having more en ts it can have on yo ec eff can also contribut t ea gr e th e s a try and se some of these idea theslimmingclinic.com
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THE FACTS SAXENDA®
How does Saxenda® work?
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. 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.
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? 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.
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®? 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.
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*!
“I lost 6st” 34
Lisa
Find out more about our treatments or to book a FREE consultation call us on 0800 917 9334
LET’S GET PHYSICAL Want to exercise but don’t know where to begin? Or maybe you’re a bit more advanced with exercising and want to know how you can ramp up your workouts. We’ve provided a bunch of exercises for all abilities in the next few pages designed to inspire you with your activities.
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BEGINNERS THE THOUGHT of exercise can be a bit intimidating when you’re first starting out on your weight loss journey but we’re here to tell you, it doesn’t have to be scary at all! There are lots of exercises you can try when you’re finding your feet with exercise, but we wanted to feature just a few of our favourites for you to try.
WALKING A great place to start! Something we do naturally every day, walking can be low or high intensity! We recommend about 30 minutes of walking a day. This doesn’t have to be all in one go - It can be spread out over the course of the day. Maybe park a little further from work and get 10 minutes in before and after and try squeezing a 10 minute walk in at lunch time. It all adds up!
YOGA Yoga is not just a great way to improve your flexibility, strength and posture, but a good way to burn fat too. There are some amazing beginners workouts on YouTube, so why not grab a yoga mat and give it a go in your living room!
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BODY WEIGHT SQUATS & LUNGES If you want to get into toning but aren’t sure how, squats and lunges are a good way to start. For exercises such as squats and lunges, it’s really important that you get your form right first, before adding in extra weights for challenge. Try doing them in front of a mirror to check your form – it’ll ensure if you add weights, you’re less likely to injure yourself.
SMALL DUMBBELL EXERCISES Another great way to get into toning is to do low-weight dumbbell exercises. Some great beginner exercises are • Bicep curls • Lateral raises • Overhead press If you don’t have dumbbells, then grab a couple of cans of beans from the cupboard and try with those!
SWIMMING Swimming is a great all-round activity because it raises your heart rate but is low-impact, meaning it doesn’t tend to exacerbate injuries (depending on where they are). You get an all over body workout and it helps strengthen and tone!
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INTERMEDIATE OK, so you’re not new to exercise, but maybe you’ve not done it in a while or you’re looking for something a little more challenging than beginner. Give some of these suggestions a try and see how much you can push yourself – you’ll be at an advanced level in no time!
HIIT (HIGH INTENSITY INTERVAL TRAINING) Thanks fitness gurus like The Body Coach, HIIT has seen a major rise in popularity in the last few years. Typically taking between 10 and 30 minutes to do, HIIT workouts are short in length by high in exertion. They burn a lot of calories and continue to do so after your workout has finished, due to the increase in your metabolism from this style of exercise. The aim of HIIT is to work as hard as you can during an exercise for 30 seconds, then take 30 seconds recovery period. And repeat! Most commonly people will do aerobic exercises such as star jumps, burpees, skipping or running on the spot, but you can incorporate low impact exercises such as squats, plank, abs exercises and more. There are lots of HIIT workouts available on the internet, each varying in intensity and impact. Plus, the great thing is, you don’t even need to leave the house to do it!
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JOGGING You’ve been trying out walking for a while now and are thinking about upping the intensity a bit. Why not graduate to jogging? Don’t be intimidated by thinking you have to suddenly be able to run a certain distance. Try small distances to begin with, or a combination of running and walking until you feel your confidence and stamina grow enough to go a little further. A great place to start with jogging is the ‘Couch to 5km’ challenge!
SPINNING / CYCLING Spinning is an amazing cardio workout and is gentle on your joints, as it is low impact. If you’re not sure what spinning entails – think a high-energy dance class on a bike! Set to motivating music, you don’t need rhythm for this workout, just your energy. Or, if the weather is good, why not dust off your bike and hit the cycle routes around where you live?
ABS WORKOUT Who doesn’t want a six-pack? Whilst for most of us the closest we’ll come to having one might be the six-pack of yoghurts we’ve got in the fridge, it doesn’t mean that we should give up on abs workouts all together! Working them is really important and having a strong core can build strength, reduce back pain and improve posture. As well as this, with a stable set of core muscles, you might see performance improvement in your other workouts too!
RESISTANCE BAND WORKOUT Resistance bands are a brilliant work out for anyone who wants to workout at home or on the go, or for those of us who don’t have the space to keep lots of dumbbells.
resistance you will get and therefore the bigger the challenge. Start out with the narrower bands and move up the thickness as you gain more experience. The bands can be used in a number of ways to exercise almost every muscle in your body. Give them a try!
Resistance bands work much like a free weight workout and add diversity to your exercise regime. When selecting your bands, the thicker the width, theslimmingclinic.com the more
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ADVANCED WE PROBABLY don’t even need to tell you advanced exercisers what you should be doing, but if you’re moving up from intermediate and want an idea of how to step up your exercise routine, here are some great ideas for your next challenge!
KETTLEBELL WORKOUT Kettlebells are great for those looking to combine more reps and lower weights, as well as have a cardio workout, as it raises your heart rate. Kettlebells are known to improve your overall strength, coordination and core stability, whilst helping burn fat and toning your muscles. Using the kettlebells usually means you’re using more than a few muscles at one time, so you do get a more comprehensive workout compared to using standard free weights such as dumbbells. Try out a variety of different movements with kettlebells and see how your strength and stamina improves.
STEP AEROBIC CLASS Step classes might seem a little retro but in the last few years they’ve had a resurgence in popularity and it’s not hard to see why. With all that’s needed for the class being your step, they can be as high, or low impact as you want. Either way, you are bound to work up a sweat in this high intensity exercise and boost your cardiovascular health to boot! As well as this, it will get your happy endorphins racing, improve your coordination skills and boost your energy levels for hours after you’ve finished exercising.
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SKIPPING Most of us haven’t done skipping since the school playground days, and you may not have realised it back then, but there are so many benefits to it! Not only does it improve stamina and coordination, skipping works almost every part of your body as it requires your abs to stabilise your body, legs for jumping and your shoulders and arms for making the rope go around. It’s great for mixing up your cardio routines and can be done at a pace to suit you!
BOXING It’s no coincidence that boxers are super fit and lean – did you know it can burn up to 500 calories in a session? Working similarly to HIIT training, it works you hard during exercise but also keeps burning calories post-training too. A great workout if you want to tone without weights or resistance bands, the dynamic movements of boxing also work as fab cardio exercises and improve your strength and power. What’s more, it acts as a great stress reliever if you’re feeling the pressures of life coming down on you!
RUNNING This is the natural upgrade from your jogging sessions. Whilst jogging tends to be a little more leisurely, running is designed to really get the blood pumping around your body and increase your stamina. Instead of simply taking a route around the block for a distance, why not find a straight stretch of track, road or pavement, or a hill and try sprinting? Sprinting is a great way to burn calories and improves your heart health by making it pump harder, therefore strengthening it over time. Try sprinting for 30 seconds and resting for 90 seconds for as many rounds as you can manage – it’s a real burner! theslimmingclinic.com 41
FEELING INSPIRED? WE HOPE SO!
These are just a few types of exercise, but there are so many out there that you can try. The key to exercise is to find something that you love, something you will stick to and that makes you feel better. Make exercise part of your life by forming a routine – consistency is what forms a positive habit – so try and find a time that suits you best for exercise and aim for 4 – 5 times a week, or a total of about 150 minutes a week.
Remember, exercise does have immediate benefits such as more energy, improved concentrating and better moods, however, the physical results can take a little longer to show. So whilst you won’t be the hulk in a week, keeping a consistent exercise routine will eventually give you amazing physical results.
pe of nt y t y An veme o m l nd ca physi at start a o re is a g fire way t r e e a sur u healthi yo make happier! and
* Please seek the advice of your Slimming Clinic Doctor before embarking on a new exercise regime
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THE FACTS APPETITE SUPPRESSANTS Appetite suppressant medication is an effective addition to a calorie-controlled 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.
Phentermine
Diethylpropion
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.
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.
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.
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
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LORRAINE’S STORY
“I lost 5st 11lbs” WHY DID YOU MAKE THE DECISION TO LOSE WEIGHT? I HAD discovered that I was having difficulty conceiving and needed fertility treatment. I also needed to go into hospital for surgery and found that my weight was just not healthy, it was at that time that I changed my lifestyle and made some decisions.
Start Weight: 16st 10lbs Current Weight: 10st 12lbs Before
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“
SLIMMER SUCCESS STORY
All the staff are so friendly and supportive, this is why I’ve been able to stick to losing weight, even when I’ve found it tough.
”
HOW DID YOU HEAR ABOUT US AND WHAT MADE YOU DECIDE TO LOSE WEIGHT WITH THE SLIMMING CLINIC?
TELL US ABOUT YOUR PREVIOUS WEIGHT LOSS EXPERIENCES AND WEATHER YOU STRUGGLED TO LOSE WEIGHT BEFORE? I HAD never tried properly to lose weight before, just yo-yo dieted back and forth, but not put much effort in. However, I went through the menopause and had been on different medications and put on lots of weight.
WHAT BENEFITS ARE YOU EXPERIENCING HAVING LOST WEIGHT? WOULD YOU DO ANYTHING NOW THAT YOU WOULDN’T HAVE DONE BEFORE?
I HEARD about The Slimming Clinic from friends doing it and they had really good results – so I thought I would give it a try. (Got a friend to recommend to The Slimming Clinic? Turn to page 22 to find out about how you can benefit from referring them to us!)
I FEEL so much better about myself and overall healthier. I’m a lot more confident and no longer have difficulty breathing when walking long distances and up hills. I’m finally happy with my weight and I’m so pleased that I can fit into size 10 and 12 clothes.
HOW HAVE YOU MAINTAINED YOUR WEIGHT LOSS? I’VE FOUND that it’s easy to maintain my weight loss because I eat smaller portions and when I eat something which isn’t the healthiest, I know my limit and I’m sensible and I keep a strict eye on the nutritional information. Not only that but I go for walks which keep me fit.
WHAT DO YOUR FRIENDS AND FAMILY THINK OF YOUR WEIGHT LOSS ACHIEVEMENTS? MY FAMILY are so supportive and happy with me. My daughter now attends too and is doing so well.
WHAT HAS YOUR WEIGHT LOSS EXPERIENCE WITH THE SLIMMING CLINIC BEEN LIKE AND HOW HAVE THE STAFF HELPED YOU ON YOUR WEIGHT LOSS JOURNEY? I WOULDN’T ever say changing my diet and bad habits was easy, as I’ve always loved eating sweet things and I’ve been on and off dieting for years. But since I’ve been with The Slimming Clinic, I’ve stuck to it and I’m over the moon with what I’ve achieved. For anyone who wants to lose weight, I fully recommend The Slimming Clinic. All the staff are so friendly and supportive, this is why I’ve been able to stick to losing weight, even when I’ve found it tough.
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WE ALL know that breakfast is the most important meal of the day, but it is also the most frequently skipped meal too. Breakfast is crucial as it breaks your overnight fast and provides essential nutrients to wake up your mind, enhance your concentration and boost your energy to get your day off on the right foot. The difficulty is knowing what you should be eating for breakfast. Here are a selection of ideas that we think will get you fired up for the day ahead.
Overnight Oats Serves: 1 Cooking time: 10 minutes Calories per serving: 300
• ¼ tsp ground cinnamon • 50g rolled porridge oats • 2 tbsp natural yogurt • 50g mixed berries • Drizzle of honey The night before: Stir 100ml water into your oats and add a pinch of cinnamon. In the morning: Top with yoghurt, berries and a drizzle of honey
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Simple to make and can be stored and taken into work, overnight oats mean you’re not rushing in the morning to make something!
Serves: 2 Cooking time: 30 mins Calories per serving: 342
Time for some brunch? These delicious eggs nestled in rich tomato sauce are just the ticket for a lazy weekend – try with some chunks of wholemeal bread for dunking!
Shakshuka • 1 tbsp olive oil • 1 sliced red onion • 1 sliced red pepper • 1 sliced yellow pepper • 3 crushed large garlic cloves • 1 tsp cumin seeds • 1 tsp crushed coriander seeds • 1 heaped tsp sweet smoked paprika • 400g can cherry tomatoes • 100ml water • 115g baby spinach • 4 medium eggs • ½ small bunch coriander, roughly chopped • ½ small bunch dill, roughly chopped
rry e b e u l B & Banana Pancakes
Heat the oil in a frying pan and add the onion and peppers and fry over a medium heat until it begins to soften. Add the garlic, cumin, coriander and paprika and fry for one minute. Add in the tomatoes, spinach and 100ml water and bring to the boil. Cook until the spinach has wilted, then reduce to a simmer and cook, uncovered, for 10 minutes. Season to taste. Make four wells in the tomato mixture and gently crack an egg into each one. Cover with a lid or tightly with some foil and cook over a gentle heat until the eggs are just set, or how you like them cooked. Uncover, scatter with the fresh herbs and serve!
Serves: 2 Cooking Time: 10 minutes Calories per serving: 243
Ready in a jiffy, these pancakes can be made in advance and reheated when you want to eat them! Mash your banana in a bowl into a thick puree. • 1 banana • 2 beaten eggs • Vanilla extract • Baking Powder • 25g chopped nuts (your choice) • 125g blueberries • Low calorie spray oil
Stir in the beaten eggs and add a pinch of baking powder a small drizzle of vanilla extract. Add in 1/3 of the blueberries to the batter. Heat a frying pan and spray with the low calorie oil and ladle half the mixture into the pan to create two pancakes and cook for 1-2 minutes on each side. Repeat until you have used up all the batter. Then top the pancakes with the nuts and remaining blueberries.
Creamy Mushrooms Serves: 1 on Toast
Cooking Time: 10 minutes Calories per serving: 230
• 1 slice wholemeal bread • 1 ½ tbsp light cream cheese • 150g sliced chestnut mushrooms • 2 tbsp skimmed milk • Low calorie spray oil
Luxurious tasting, but for so few calories. Try adding a spoon of zingy wholegrain mustard to add some extra flavour! Toast your bread to your preferred level. Heat the low calorie spray oil in a pan and add in the mushrooms, cooking until soft. Add in the milk and cream cheese (and mustard if using) and stir well to combine. Serve on top of the toast!
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o G
! N E E GR
mentally n o ir v n e e r e a little mo b O h? Try out T lt a G e N h I r K u O o y O L oking after e if you e lo s t s d il n h a s w e ly friend veggie recip s u io c li e d r umption! s u n o o f c o t e a e m o m s n on your can cut dow
ato Soup Roasted Red Pepper & Tom Serves: 2 Cook time: 40 minutes Calories per serving: 306 • 400g tomatoes, halved • 1 red onion, quartered • 2 Romano peppers, roughly chopped • 2 tbsp olive oil • 2 garlic cloves, • few thyme sprigs • 1 tbsp red wine vinegar • bread, to serve
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Heat oven to 200C/180C fan/gas 6. Put the tomatoes, onion and peppers in a roasting tin, toss with the oil and season. Add in the garlic and thyme, then roast for 25-30 mins until all the veg has softened and slightly caramelised. Mix the vinegar into the tin then blend everything in a bullet blender or using a stick blender, adding enough water to loosen to your preferred consistency (around 150ml)
Pasta Primavera Serves: 4 Cook time: 30 minutes Calories per serving: 476 • 75g broad beans (use frozen if you can’t get fresh) • 2 x 100g pack asparagus tips • 170g peas (use frozen if you can’t get fresh) • 350g spaghetti or tagliatelle • 175g pack baby leeks, trimmed and sliced • 1 tbsp olive oil, plus extra to serve • 200ml tub fromage frais or creme fraiche • Handful fresh chopped herbs (we used mint, parsley and chives) • Parmesan (or vegetarian alternative), shaved, to serve
Bring a pan of salted water to the boil and put a steamer (or colander) over the water. Steam the beans, asparagus and peas until just tender, then set aside. Boil the pasta following pack instructions. Meanwhile, fry the leeks gently in the oil for 5 mins or until soft. Add the fromage frais to the leeks and very gently warm through, stirring constantly to ensure it doesn’t split. Add the herbs and steamed vegetables with a splash of pasta water to loosen the sauce. Drain the pasta and stir into the sauce. Adjust the seasoning, then serve scattered with the cheese and drizzled with a little extra olive oil.
Kidney Bean Curry Serves: 2 Cook time: 35 minutes Calories per serving: 282 • 1 tbsp vegetable oil • 1 onion, finely chopped • 2 garlic cloves, finely chopped • thumb-sized piece of ginger, peeled and finely chopped • 1 small pack coriander, stalks finely chopped, leaves roughly shredded • 1 tsp ground cumin • 1 tsp ground paprika • 2 tsp garam masala • 400g can chopped tomatoes • 400g can kidney beans, in water • cooked basmati rice, to serve
Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 minutes. Add the spices to the pan and cook for another 1 minute. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil. Turn down the heat and simmer for 15 minutes until the curry is nice and thick. Season to taste, then serve with the basmati rice and the coriander leaves.
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er v e n You you , know come t be to h g i m rt e v n a co anism! i r a t e veg
Pearl Barley & Parsnip Risotto Serves: 4 Cook time: 60 minutes Calories per serving: 629 • 25g butter • 1 onion, finely chopped • 500g parsnips, peeled and cut into chunks • 1 garlic clove, crushed • 10 sage leaves, shredded, plus extra to serve • 400g pearl barley, rinsed • 1.4l hot vegetable stock • 25g parmesan (or vegetarian alternative), grated, plus extra to serve
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Heat the butter in a large saucepan. Add the onion and a pinch of salt and cook gently for 5 minutes. Tip in the parsnips, turn up the heat and cook for 8-10 minutes, stirring every so often, until the parsnips start to brown. Add the garlic and sage and mix through. Tip in the pearl barley and stir. Pour in the stock, bring to the boil, then turn down to a simmer and cook for 35-40 minutes, or until nearly all the liquid has been absorbed and the pearl barley is tender but still has a bite. Take off the heat, top with the parmesan. Give the risotto a good stir, then spoon into dishes. Top with more sage, parmesan and some black pepper.
Vegetable Lasagne Serves: 4 Cook time: 120 minutes Calories per serving: 358
For the roast vegetables • 250g aubergine, diced • 200g courgette, diced • 1 red pepper, deseeded and chopped into 2½ cm pieces • 1 medium onion, diced • Pinch of chilli flakes • 1 tbsp olive oil
For the other layers
For the tomato sauce • 400g can plum tomatoes • 1 medium carrot, diced • 3 garlic cloves, finely chopped • 2 tbsp tomato purée • 400g can green lentils, drained • 2 tbsp chopped basil, plus extra leaves to garnish
• 300g fresh spinach • 1 medium egg • 250g tub ricotta • 1 rounded tbsp chopped oregano • Pinch of ground nutmeg • 9 dried lasagne sheets, each 17½ cm x 8cm • 125g ball mozzarella, roughly chopped • 25g parmesan or vegetarian alternative, grated • 100g cherry tomatoes on the vine
Heat oven to 220C/200C fan/gas 7. Put the aubergine, courgette, pepper and onion in a large, shallow roasting tin. Scatter with the chilli flakes and season with pepper and a pinch of salt. Pour the oil over, toss together to coat, then spread the vegetables out in a single layer. Roast for 15 minutes, then sit and roast for another 10-15 minutes until softened. While the vegetables are roasting, make the tomato sauce. Tip the tomatoes into a medium pan, then pour 100ml water into the empty can and pour into the saucepan. Add the carrot and garlic, and simmer gently for 20 minutes, until the carrot is tender. Stir in the tomato purée and the lentils, season with pepper and simmer for 2 minutes more. Remove from the heat, stir in the basil and set aside. Tip the spinach into a large heatproof bowl, pour over boiling water, press the leaves into the water and leave for 30 seconds. Drain and rinse under cold water briefly to cool it down quickly. Squeeze the spinach to remove the excess water, then roughly chop. Beat the egg in a bowl and stir in the ricotta, oregano, nutmeg and some pepper. When the vegetables have finished roasting, lower the heat to 200C/180C fan/ gas 6. Spread a very thin layer of the tomato sauce (about 2 big spoonfuls) over the bottom of an ovenproof dish, about 25 x 18 x 7cm deep and 2 litres capacity. Lay 3 lasagne sheets across the width of the dish and spread over half of the remaining sauce and half of the roasted vegetables. Cover with 3 more lasagne sheets, then spread the spinach over the top and season with pepper. Put the ricotta mixture on top in spoonfuls and spread out over the spinach. Cover with the last 3 lasagne sheets. Spread over the rest of the tomato sauce and then the remaining roasted vegetables. Scatter over the mozzarella and parmesan to cover the vegetables and sauce as much as possible, then top with the cherry tomatoes. Season with pepper and lay a piece of foil loosely over the top. Bake for 35 minutes, then remove the foil and bake for a further 5-10 minutes until everything is bubbling around the edges. Scatter with oregano and basil leaves, and serve with a green salad.
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TWO CAN DINE! SPECIAL OCCASION COMING UP? Or just want to treat the one you love to a slap up meal without the price-tag of an expensive restaurant? Try out three course menu, coming in at under 1100 calories for the whole lot! But don’t be fooled, it’s sure to impress!
Starter Serves: 2 Cook time: 30 minutes Calories per serving: 300
GREEK SALAD WITH HOMEMADE TZATZIKI For the salad • 1 large tomato • ½ red pepper • ½ cucumber • ½ red onion • 10 black pitted olives, halved • 60g feta cheese
For the tzatziki • 100g 0% fat Greek yoghurt • ¼ grated cucumber • 1 minced garlic clove • 1tsp dried dill • 1/2tbsp lemon juice • Pinch of salt and pepper
Cut all the salad ingredients up into cubes and throw into a mixing bowl. Combine well together. Then, in another bowl, do the same with all the ingredients for the tzatziki and mix well to ensure all the ingredients are thoroughly combined. Serve the salad in a bowl and drizzle with the tzatziki.
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For best results, make the tzatziki a few hours before serving.
Main
SPAGHETTI AND MEATBALLS For the sauce • 1 tbsp rapeseed oil • 1 diced onion • 1 diced carrot • 1 diced celery stick • 2 minced garlic cloves • 250g tomato passata • 250ml reduced-salt stock • 1 tbsp chopped parsley
For the meatballs • 250g pack less than 5% fat mince (beef, pork or turkey) • 4 tbsp porridge oats • 1 garlic clove, crushed • Low calorie spray oil • Spaghetti to serve
Heat the oil in a large frying pan and add in the onion, carrots, celery and garlic and stir well. Cover the pan and cook gently for about 10 minutes, stirring every now and then to avoid burning.
Serves: 2 Cook time: 60 minutes Calories per serving: 400
Pour in the passata and stock, cover and leave to simmer and reduce down for about 20 minutes. (Top Tip: If you have the time, for a really flavourful sauce, leave on a low heat to reduce for up to one hour)
y ll lad Go fu mp with he tra s and t d n a u elicio tti this d rie spaghe alo ipe, low-c atball rec m e ro and m ce made f au with s scratch!
Dessert Serves: 4 Cook time: 90 minutes Calories per serving: 350
Tip the mince into a bowl and add in the oats and garlic. Add a little seasoning if desired. Shape into approximately 12 meatballs, about the size of apricots. Spray a frying pan with low calorie spray oil and cook the meatballs until they brown on the outside. Once brown and sealed, place the meatballs in the tomato sauce and pop the lid back on to allow them to cook all the way through. Cook the spaghetti following the instructions and serve into bowls. Spoon over the meatballs and sauce and sprinkle with a little chopped parsley.
LOW-FAT STICKY TOFFEE PUDDINGS Sticky toffee pudding is a firm favourite of ours here at The Slimming Clinic, but with the average portion coming in at 550 calories and then adding ice cream or custard, it can rapidly increase our fat content for the day. Try this lower-fat version, made with maple syrup instead of sugar and top with a dollop of Greek yoghurt. Preheat the oven to 180C.
• 175g pitted dried dates • 175ml water • 150ml maple syrup • 1 tbsp vanilla extract • 2 large eggs, separated • 85g self-raising flour • 0% Greek yogurt to serve (optional)
Put the dates and water into a pan, bring to the boil and simmer for 5 minutes. Pour into a food mixer and add 6 tablespoons of maple syrup and the vanilla extract and blend until smooth. Transfer into a mixing bow and mix in the egg yolks, then flour and combine. Whisk up the egg whites into stiff peaks and fold into the date mixture. In a muffin baking tin, pour a tablespoon of maple syrup into the base of 4 and then pour the mixture evenly over the top. Cover with foil and place in an oven-proof dish. Pour boiling water half-way up the sides of the baking tin and cook in the oven until a skewer comes out clean (about one hour). Leave to cool a little and when ready to serve, run a knife around the edges theslimmingclinic.com and turn the pudding out onto a plate.
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Join a new exercise class
PUT A SPRING IN YOUR STEP THE EASTER break will be here before we know it which means spring is just around the corner! We can’t wait for the brighter, warmer weather to be here as it’s the perfect time to start getting back out and about again if you’ve been a bit prone to hibernating in the colder months.
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If you want to get moving - we thought we’d give you a few suggestions for activities you can do once the brighter weather is here.
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Spring is a time for rejuvenation, so why not refresh your exercise routine by joining a new workout class.
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Gardening is great physical activity
PUT ON A SCAVENGER OR EASTER EGG HUNT
Gather a group of friends and hide some eggs around the house and garden. This will get you up and walking around, even if it is just in or around the house! Remember, you don’t have to go for a run or to the gym to stay active; it can be as simple as taking a walk.
PACK A PICNIC AND GET OUT IN YOUR LOCAL AREA
Pack a picnic and get out in your local area
Take a long amble through the park, or in the local woodland and find your perfect picnic spot. Picking your own healthy snacks to take on your picnic also means you have full control of what you’re eating – rather than going to a café or restaurant to eat.
FLY A KITE JOIN A NEW EXERCISE CLASS Spring is a time for rejuvenation, so why not refresh your exercise routine by joining a new workout class. This will be a great opportunity to meet new people, learn a new skill and the introduction of a variety of exercises can help you to prevent hitting a weight loss plateau.
Shall we all sing it together? “Let’s go fly a kite…” With Mary Poppins’ advice stuck in your head, pick up a kite and go flying! Kites are a cheap and really fun activity and you can fly a kite just about anywhere as long as there is some breeze around!
DON’T LET THE RAIN DAMPEN YOUR SPIRITS
TRY BEING GREEN-FINGERED Gardening is great physical activity – all the bending and digging is fab for your cardiovascular health. Try planting some veg seeds and reaping your healthy rewards when the summer comes around.
We know that the spring weather isn’t all sunshine so if those pesky showers are stopping you getting outside, try finding your nearest indoor trampoline park or rockclimbing centre. These activities are a great workout, without really realising you’re doing it!
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WHAT
t for Look ou our NEW ance mainten e m program Coming soon!
Happens ! T I Next? D I D I
t e g r a t y m d e ! t h a c a e r g I re l e e f I d n a
SO YOU’VE nearly reached your target weight or have reached your target weight?
TIONS! A L U T A R G N O C Firstly Losing weight can seem like a hard task at times and we know that coming into The Slimming Clinic for your first appointment can be a big step. Whether you’ve had a little or a lot to lose with us, we are so pleased that you chose The Slimming Clinic for your weight loss journey and well done for sticking with it and achieving what you have done. For anyone reaching their weight loss goal, it is an incredibly exciting time, knowing all the effort you have put in has paid off. The hard work and dedication you have had has helped achieve a healthier weight and body, and for a lot of you, a new-found confidence! >
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“I lost
1st 13lbs” Shareen Massage Therapist
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For anyone reaching their weight loss goal, it is an incredibly exciting time, knowing all the effort you have put in has paid off.
> However, with nearing the end of a weight loss journey, also comes the worry of how to maintain your new weight and figure. This is one of the main concerns that we hear in clinic and we’re here to tell you, you’re never on your own! Once you start getting close to your goal, your Slimming Clinic Doctor will start planning your reduction in appetite suppressant medication, so you can start to get used to balancing your diet and exercise to maintain your weight. Along your weight loss journey, you will have made changes to what and how much you eat and your body will have adapted to those changes so you will find even without medication you will be eating much less than when you started. You will also have hopefully increased the amount of physical activity you do so you will be feeling fitter and healthier than when you started your journey, which is a great motivator to keep going with the positive lifestyle changes you’ve made. When you finally come to stop medication, you are not alone! Enjoy feeling healthier, fitter and more confident
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You will always be welcome at you local The Slimming Clinic
Your Slimming Clinic Doctor will arrange to see you within a few weeks to make sure that you are staying on track and to offer any advice you might need to maintain your weight. You will always be welcome at your local The Slimming Clinic to pop in at any stage after that should you need any further support and we offer programmes that mean you don’t need to take our weight loss medication, should you simply want the support of the Doctor and in clinic experts. We find that our slimmers who continue to come in regularly to clinic, manage to remain in control of their weight. Although, what is most important once you have reached your goal is to enjoy feeling great as the new healthier, fitter, more confident version of you and we can help you do that!
Know anyone who could benefit from our services? Find out how to receive some fantastic FREE gifts with our Refer a Friend scheme on page 22 theslimmingclinic.com
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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?
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BMI Calc
Drop us an email: marketing@theslimmingclinic.com
Food Diary
BE SOCIAL OR MAYBE you’re more of a social butterfly? Check out our social media pages, we want to hear from YOU. We love to hear stories of successes, on or off the scales, encouragement and tips – so head over to our pages to share them with us! What’s more, you’ll get loads of lovely content to help support and inspire you on your own journey!
Don’t forget to tag us in your posts too using the hashtag #TheSlimClinic
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E B O T T N A W U DO YO G N I H T E M O S F PART O E H T H T I W E V I EXCLUS ? C I N I L C G N I M SLIM YOU CAN BE, WHEN YOU JOIN OUR FACEBOOK GROUP – exclusively for patients on our Change programme! Designed to be a safe space to discuss your weight loss journey with others sharing the same programme as you, as well as a place to pick up daily tips and advice from our clinic experts. Our clinic experts will be sharing motivational messages, videos, articles and recipes for you to use while you are on our Change programme. This month we have had low calorie takeaway ideas, videos from our Medical Director, exercise and movement tips from Bhavin and Phil, our Movement Coaches and mindset advice on how to love yourself! It is also a place for you to share your own tips and help others by sharing experiences that you’ve had whilst on your journey to losing weight and improving your health. You never know who you might inspire with your progress, or who might inspire you! If you want to join this exclusive group and engage with others just like yourself and highly-trained experts, then join our Change programme or contact us for more information!
#TheSlimClinic FOLLOW US ClinicUK Facebook: TheSlimming Twitter: TheSlimClinic ic Instagram: TheSlimClin
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LOUISE’S STORY “I lost 5st 10lbs” I AM a classic sweet-toothed, comfort eater, I always used food to cheer myself up, so my weight has been higher than is healthy ever since I was a teenager.
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for a bus. I was suffering health consequences too: my blood pressure rose, my knees ached, and no-one ever talks about the sweat rashes in skin folds...
I felt ashamed and self-conscious, and like I was taking up too much space all the time. I couldn’t run
I tried to cut back, but my willpower was sadly lacking, and I found traditional diets just made me think about food constantly and feel miserably deprived. I looked online for alternatives and came across a recommendation for The Slimming Clinic. >
hen I was younger and more active it never got too bad, but as I approached 40 and became more sedentary, my weight went up steadily year after year. I hated that I was constantly expanding out of clothes I liked, and my confidence dropped as my weight rose.
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I was constantly expanding out of clothes I liked, and my confidence dropped as my weight rose.
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SLIMMER SUCCESS STORY > I was nervous about my first appointment - I had always avoided slimming groups because I felt so embarrassed by my weight and lack of willpower - but the staff were so kind and understanding. They were also so positive and encouraging about me actually being capable of achieving weight loss, something I realised I had lost hope about.
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I was amazed to find that an hour could go by without me thinking about eating once!
The medication I was prescribed made such a difference to my willpower. I felt freed from a constant gnawing awareness of food - of how long it was till I could next eat, and what I was going to eat. I was amazed to find that an hour could go by without me thinking about eating once!
QUICK-FIRE QUESTIONS Was there a point where you realised, “I’m really going to do it this time”? When I tried on a pair of size 12 jeans and they zipped up without the slightest struggle. That was amazing. (I had been a size 18, creeping into a size 20.)
Getting started was key for me. As the weight started to go, I found I could do more, and my fitness level started to rise too. One concrete difference I saw was that my blood pressure improved. I felt so much more positive about myself, more confident, more able.
What food do you now eat on an average day? I like porridge for my breakfast, and I make it with whole milk, so it is delicious, but only have a small portion. That is what works for me- the food I like, not stripped-down ‘diet’ versions, but in controlled portions. I love pasta for dinner, but I weigh out a reasonable portion to cook and have lots of salad or veg as well.
I didn’t ever have to say, things like “I’m sorry, I can’t manage that climb,” or feel like I was taking up more than my fair share of the seat on a bus. I hadn’t realised what an impact my weight was having on my life until I saw how much better life was as my weight dropped. With so much positive reinforcement, keeping going has been easy, and I feel confident about maintaining my weight loss.
Are there any foods that you completely avoid and never eat? No, I find that too restrictive. What are the best things you have found about losing weight? Freedom from the everyday embarrassment of being too wide, too heavy, too breathless. Now that you’ve lost the weight, how do you plan to keep it off? I plan to remember the miseries that being obese brought with it. No fleeting pleasure from a bar of chocolate is worth that. What would you say to someone who wanted to lose a large amount of weight? Any amount of weight comes off 1 pound at a time.
3lbs ht: 15st
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e h t h s i n Ba
S E U L B WINTER SEEMS to have lasted a long time this year, right? It’s been cold, dark and dreary for the last few months and you’d be forgiven if you said your good mood and positive mental attitude had taken a bit of a knock. We’ve survived Janu-weary already and spring is just peeping its head around the corner, but while we are waiting for those light nights and the sunshine to reappear, we thought we would give you some easy tips on keeping your mood boosted and the winter blues away.
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Try going for a walk on your lunch break today and seeing if you’re more focussed and motivated in the afternoon!
Make someone else feel good
Eat well Unfortunately, this doesn’t mean over-indulge and scoff down on a box of biscuits, but it does mean up your intake of mood-boosting foods such as avocados, nuts and dark chocolate.
Get out and about Absorbing as much sun as possible in the winter months can be a little trickier, but not impossible! Making the most of your free time and getting outside in the fresh air can be a fantastic way to keep your good mood sustained. Try going for a walk on your lunch break today and seeing if you’re more focussed and motivated in the afternoon!
Get an SAD lamp
Plan a trip Been meaning to book in your next holiday, mini-break or day trip? Do it today! Nothing is more exciting and mood boosting than planning something you can really look forward to.
If you’re struggling to see the daylight hours and find yourself feeling lower in the darker months, it could be that you suffer from SAD. Investing in a light therapy lamp can boost your mood as it can make up for the sunlight you lack in the winter months. For more information on SAD, contact your Doctor or have a look on the NHS website.
Pay them a compliment, make your busy colleague a cuppa, run a bath for your significant other. It doesn’t have to be big, but do something that will make someone else feel good and see how wonderful you feel just for cheering them up.
Reach out If you’re really struggling, don’t go it alone. Reach out to someone and talk about your concerns. You may be surprised the difference it makes just to air your worries and stop internalising them.
Take Control Take control of the situation and plan things that you know will make you happy. Dance around the house, paint your nails, take your bike out for a spin. Whatever you enjoy – do it!
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If you’re really struggling, don’t go it alone. Reach out to someone and talk about your concerns.
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When you feel like giving up, think about why you started
You didn’t gain all your weight in one day; so you won’t lose it in one day. Be patient and keep going!
hange c n a c u o y Only e can n o o N . e f i your l u. do it for yo
Don’t wait until you’ve reached your goal to be proud of yourself. Celebrate every victory on your way!
Elimina t of ‘can’ e the mindset t’ – bec ause yo can do u anythin g.
If it doesn’t challenge you, it doesn’t change you.
Ability is what you’re already capable of doing. Motivation determines what you do. Attitude determines how well you do it.
Looking after my health today gives me hope for tomorrow. theslimmingclinic.com
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Feel perfect for that perfect day ...with help from the specialists in medical weight loss treatments
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CLINIC Locations
More ics Clin W E n! N o o s ng ut comi nd o
fi d to c e n u clini t y w a e t n S t our soon! abou ions locat
Find your nearest clinic With our network of clinics around the country there’s sure to be one near you! Basildon – 01268 521 729 Bournemouth – 01202 558 805 Bradford – 01274 307 227 Bristol – 01179 272 399 Cardiff – 02920 664 700 Crawley – 01923 533 661 Edinburgh Central – 01312 526 250 Edinburgh Morningside – 0131 3704 660 Gillingham – 01634 855 224 Glasgow Central – 01412 489 123 Glasgow Southside – 0800 9179 334 Hounslow – 0208 5696 882 Ilford – 0208 5186 020 Manchester – 01616 947 760 Middlesbrough – 01642 246 313 Newcastle – 0191 2303 333 Northampton – 01604 239 111 Plymouth – 01752 228 887 Portsmouth – 02392 814 033 Swansea Southampton – 02380 222 445 Cardiff Staines – 01784 450 127 Sunderland – 01915 679 933 Swansea – 01792 472 222
NEW Edinburgh Glasgow
Plymouth
Newcastle Sunderland Middlesbrou
gh
Bradford
NEW Mancheste
r
Warrington COMMING SOON
Northampt on
Bristol Basildon
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Hounslow Ilford
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th
Crawley
Portsmouth
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DOCTOR HEALTHY MOVEMENT REINVENTION SUCCESS 68
EASTER INSPIRATION NEWYEAR
EXERCISE MOTIVATION
RECIPE SPRING SELFCARE TWENTYTWENTY VALENTINES
? u o y r fo s rk o w e m m ra g ro p h Whic NO
My BMI is over 27
Lucky you! You don’t need us! But stay tuned for more from The Slimming Clinic in the future!
YES
YES
I would like to try The Slimming Clinic on a basic, 4 weekly plan NO
NO
I would like access to exclusive supplements to help with my weight loss YES
I would like access to a group of people on the same journey as me, for help, support and advice YES
NO
I would like professional support for my mindset on my weight loss journey
NO
YES
I want support of diet plans and activity advice from a team of experts YES
For more info on our programm es and how they can work for you, turn to pa ge 18 theslimmingclinic.com
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Our Promise To YouOur Promise We will help people to look better, feel better and achieve their dreams.
We believe in simple science - proven effective treatments, delivered without over complication. 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.
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. . . D E I C ER FAN
EV
E H T G N I V I L A F O LIFE ? L E D MO
it a Give u yo go – pire ins could sands! thou
WELL NOW you can experience it for a day thanks to The Slimming Clinic! If you have lost weight with The Slimming Clinic and want to inspire others - then all you have to do is send us full length before and after photos and your weight loss story to marketing@theslimmingclinic.com and a member of the team will be in touch with more information on the shoot and the amazing benefits we offer for taking part! Alternatively, pop into your clinic and speak to your clinic team who can give you a photo shoot testimonial form and contract!
fits you The bene are: e v i e c e r l l wi
• We will supply food and drink throughout the day • We will pay for you to have your spray tan, hair and make-up done by our team of experts
• 1 month FREE slimming before the photoshoot • £100 on your The Slimming Clinic account for taking part and letting us use the images for PR material and on our website • You will be provided with images of yourself from the photoshoot
• We will pay for your travel expenses to get to and from Bournemouth on the day • A fabulous fun day for you to get pampered and showcase your new body
Our next photoshoot will be in March (date TBC) and we’re still looking for success stories to take part! If you, or anyone you know would like to be considered, please email us and we’ll send you further details of the day.
linic.com
Marketing@theslimmingc
theslimmingclinic.com
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Keep an eye out for our NEXT ISSUE coming in the Spring‌ Filled with more tips, success stories and advice to see you through the summer! If you have something you would like to see covered in our next issue, get in touch:
ic.com
mingclin marketing@theslim
Registered with
To give you peace of mind