Having a great week-one weight loss could be the key to achieving your slimming dreams in the longer term, according to one of our largest-ever studies of Slimming World members.
Three fast facts:
People who lost 5lbs or more in their first week at a Slimming World group were four times more likely to lose 10% of their body weight within three months
Age is no barrier to successful weight loss – 52% of those aged 55 and over lost at least 5% of their body weight within three months
46% of those with a BMI of 30 or over lost 5% of their body weight within their first three months of Food Optimising
Losing 5% of your body weight can have remarkable benefits for your health, such as improving blood pressure and cholesterol levels, and our survey shows that having a successful first week gives you the best chance of achieving a healthy weight loss in the longer term.
Dr Sarah-Elizabeth Bennett, Slimming World’s Senior Research Associate, says: “Significant weight losses are often associated with ‘quick fix’ diets or restrictive, faddy plans, however we can see from our research that it is possible to see big results on the scales by following a healthy, balanced eating plan.
There are several key factors which influence a good first week – an understanding of how to make changes that can work for you, a healthy eating plan that’s easy to live with and a realisation you’re not alone. Feeling confident that you can go and get started on your new healthy eating plan straightaway and having support throughout the week if you feel your motivation is waning are also key.
Slimming World’s expert support recognises all these things and every member who walks through the doors of our groups receives a warm welcome, an introduction to our Food Optimising eating plan and explanation of why it is so very different to other weight-loss diets, as well as an understanding of how to confidently get started and overcome past barriers to success. This new understanding, and a growing sense of determination and self-belief is cemented when members return to group the following week with a great weight loss without having felt hungry or deprived.”
At Slimming World, we understand that, without support, losing weight and making healthy changes to your lifestyle can be challenging – and we can help with that. Here are some simple strategies to ensure you get a great weight loss in your first week:
Understand how to make changes to your eating habits. Your local Consultant will explain how Food Optimising works during the new member talk when you first join group, and help you see how you can easily fit the plan around your lifestyle.
Follow a flexible eating plan. Nothing is off the menu at Slimming World, and by making a few simple swaps to the way you shop and cook, you can still enjoy all your favourite foods while losing weight.
Start cooking from scratch. The online recipe collection on the member website is packed with easy-to-make dishes that are slimming-friendly and tasty.
Swap takeaways for fakeaways. While a midweek curry comes loaded with fats and sugars, swapping it for a homemade fakeaway, means you can get your takeaway fix without losing sight of your slimming goals.
Eat less fatty and sugary foods. Slimming World members naturally reduce the amount of high-calorie foods they eat by counting them as Syns.
Realise you’re not alone. When you join Slimming World, you’ll receive a warm welcome, get and give support, and share in the achievements of other members, helping you to feel inspired and motivated to make changes yourself.
Stay to group every week. Those who attend their weekly group more regularly (at least 75% of sessions) lose 15.4lbs in their first three months and 31lbs on average over the course of a year.
Emma’s 17st weight loss story
Emma Boyce is one Slimming World member who harnessed the power of a fantastic first week. She lost 7lbs in her first seven days and went on to lose over half her body weight. She says:
“I’d tried every single diet you could think of but, without support, nothing worked and I thought I was destined to be overweight all my life. When I went to my local Slimming World group, I felt so vulnerable walking through those doors. I sat at the back, listening, and thought, “I’ll give it a go, but it won’t work.” How wrong I was: I lost 7lbs in my first week! I felt so pleased, and yet I couldn’t quite believe it… I was still eating potatoes and pasta, but by making a few simple, healthier changes, I’d seen dramatic results. That first week gave me the confidence that I could actually do it this time. I had a big change in my mindset from that day forward.”
MORE ON THE BLOG: Read Emma’s life-changing story in full here
Those who attend their weekly group more regularly (at least 75% of sessions) lose 15.4lbs in their first three months and 31lbs on average over the course of a year.
People who lost 2 kg or more in their first week of attending a Slimming World group were four times more likely to lose 10% of their body weight within three months. Almost twice as many men (45%) as women (21%) lost at least 2 kg in their first week.
Research shows that it may aid weight loss, encourage healthy habits, and improve overall health. If you're interested in trying the Slimming World diet, keep in mind that your success will depend on how committed you are to following the plan and attending meetings.
Slimming World members typically lose 1-2lbs per week by Food Optimising, although many of our members lose more than this – especially in their early weeks. And your dream weight is your choice.
It's based on nutrition science that shows that foods higher in protein and carbohydrate are more satiating than foods high in fat. Encouraging a higher intake of more satiating foods helps to limit energy intake and results in weight loss.
Many bodies are now using Slimming World on Referral to offer a weight loss management programme to a particular patient group e.g. people with diabetes, expectant mothers, patients identified as being at risk of developing heart disease / kidney disease / stroke or type 2 diabetes.
While the Slimming World diet emphasizes low-fat foods, the carb-heavy approach doesn't work for everyone. The limited food options may leave you feeling restricted, hungry and deprived over time.
During your first half an hour your Consultant will talk you through Food Optimising – our generous, flexible eating plan. Then, if you love what you've heard (and we're sure you will), take a seat – the best is yet to come. We understand that losing weight isn't always plain sailing.
Babies are born with some extra fluid, so it's normal for them to drop a few ounces when they lose that fluid in the first few days of life. A healthy newborn is expected to lose 7% to 10% of the birth weight, but should regain that weight within the first 2 weeks or so after birth.
So, in a nutshell, to win Slimmer of the Week, you need to have lost or maintained the previous week – and then lost the most amount of weight this current week. If two or more people have lost the same amount of weight, they are all named Slimmers of the Week.
There's nothing particular about the Slimming World approach that makes it unsafe to follow in the short term, for most healthy people. That said, the dietary approach is definitely not one that we, as a team of qualified, experienced nutritionists, would recommend for effective weight loss or health optimisation.
Use compassion power. It's a myth that being hard on yourself is motivating. In fact, telling yourself things like 'you're hopeless' or 'you've got no willpower' just erodes your self-esteem. The people in your Slimming World group will genuinely care about your success and want you to do well.
At Slimming World, we don't believe in cutting out food groups. In fact, potatoes and dried plain pasta, rice, noodles and couscous are all Free Foods, which means that you can eat as much of them as you like! If you fancy some quick, comforting carbs, our healthy pasta and rice recipes will hit the spot.
Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. That said, many factors influence your ability to lose weight, and it's better to aim for slower and more sustainable weight loss of 0.5–2 lbs per week.
At Slimming World we know many new members are astonished by the results on the scales in week one as they can't believe they've been able to lose so much weight by making simple, easy changes to how they shop, cook and eat, while still enjoying a satisfying, healthy and varied diet.
Our research shows that on average members lose around 4% of their body weight in 12 weeks and 8% in 6 months. Member retention is a key measure of successful weight loss. Around 11% of our members are target member attending free of charge to maintain their personally chosen target weight.
While WW is all about the needs of the individual, Slimming World takes a different and much more generalised approach with food optimising. This is based on everyday foods that are low in calories and high in nutrients, but the same system is applied to everyone.
Making sure your plate is filled with the correct balance of optimised food is the key to fast success. If you want to know how to lose weight fast on Slimming World, then this is the key.
Slimming World members love that they can eat Free Foods in unlimited amounts – with no counting, weighing or measuring needed, until they feel full – as well as the flexibility to choose Free Foods in the amounts that fit with their individual needs and requirements, for a truly personalised plan.
I never, ever feel hungry. Slimming World Free Foods are the foundation of the plan – and the reason why they're called Free Foods is because you can eat them in unlimited amounts, with absolutely no restrictions. I'm a huge pasta fan, and I couldn't believe it when I discovered that pasta is on the Free Foods list!
The great news is that you don't need to exercise to lose weight successfully. Following Food Optimising 100% without exercising will result in a weight loss – we guarantee it! But becoming more physically active can certainly help you tone up and get fitter while slimming, and it will also boost your weight loss.
The group and online members who have joined Slimming World through the Better Health campaign have lost an amazing 48,072st – that's an average of half a stone each after six weeks. Members who were weighed 12 weeks after joining had lost an average of 10lbs.
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Introduction: My name is Madonna Wisozk, I am a attractive, healthy, thoughtful, faithful, open, vivacious, zany person who loves writing and wants to share my knowledge and understanding with you.
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