Slimming World

MIND,body&soul CREATE A STRONGER, HEALTHIER AND HAPPIER YOU FROM THE INSIDE OUT PHOTOGRAPH: GETTY IMAGES WINTER CHEER As the year draws to an end, many of us can find ourselves tempted to put our weight loss plans on ice. This issue, we’ll help you dig deeper to overcome any festive setbacks and create your own season of success. SLIMMING WORLD MAGAZINE 101

Spot and stop self-sabotage We all have those frustrating moments when we send our own best-laid plans off track – without even realising! We’ll help you identify how and why you might be subconsciously getting in the way of your weight loss goals, and reframe your mindset so you’re in control this Christmas WORDS: CHRISTABEL SMITH

all about you Have you ever noticed yourself doing something that’s completely at odds self-sabotage traps and make a plan to with your slimming goals? Pouring yourself another glass of wine, when you’d protect yourself from them.’ only planned on having one, for example, or having another piece of cake, when you’re upset, or tired, or angry…only to wish you hadn’t the minute the There are few slimmers who don’t emotion has subsided? Sabotaging our goals in this way is probably something most recognise that ‘why did I do it?’ feeling, so of us can identify with. Slimming World’s founder, Margaret Miles-Bramwell, describes if you find it happening to you, take heart that moment so well: ‘You don’t feel like you’re “choosing” anything. It feels akin to that it’s completely normal…and it’s not your being driven to eat those high-fat, high-sugar foods. When you want to lose weight fault. Being kinder to yourself, and stepping so badly, it nearly feels like a form of temporary insanity.’ back from frustration and self-blame, puts So why does it happen? The reason we sabotage our weight loss like this isn’t you in prime position to think clearly, as you that we’re losing our mind – it’s where we have deeper emotional, psychological or work out what’s going on, and find your practical barriers that are getting in the way of us making changes. And the reassuring own ways to swerve self-sabotage! thing is, we’ve all got them. What’s tricky is they may be buried so deep in our subconscious that we don’t even realise we’re creating slimming traps for ourselves Keep it real to fall into, sometimes again and again. Read on for our guide to spotting when you could be sabotaging your own slimming ‘Impossible standards are just that,’ says success, especially as the tricky festive season kicks in. As well as feeling empowered Deborah Sanderson. ‘Impossible! We’re to enjoy Christmas your way, you’ll be giving yourself an extra-special gift this year – human, so perfection doesn’t exist. Rather personalised strategies that will also work for you all year round! than an all-or-nothing approach – where you think “If I can’t stick to plan 100 per cent, Take heart coming back to them in the new year. I may as well not do it at all” – it’s about ‘If you know there are going to be extra being well-prepared and making weight Getting in the way of our own weight struggles for you in this busy time, loss loving decisions wherever you can.’ loss plans can be particularly disappointing recognise that – without any judgment,’ at this time of year. With parties and family says Deborah Sanderson, director of Deborah suggests taking it a day at a gatherings to look forward to where we training and development at Slimming time if you’re feeling overwhelmed in the want to look and feel our best, it’s no World. ‘Use your Slimming World group busy run-up to Christmas. ‘You’re given 5 to wonder we feel dismayed if our slimming and Consultant, or the Slimming World 15 Syns a day for a reason,’ she says, ‘because plans start to slide off track long before website if you’re an online member, to no two days are the same, especially at this the celebrations begin. We can even risk help you spot your own individual-to-you time of year. If you allow yourself too few giving up on our goals with a promise of Syns, you’ll put yourself under impossible pressure.’ What’s more, the simple act of deciding how many Syns you’re going to have in advance will help you feel more in control – particularly helpful on days when Three ways self-sabotage can derail your slimming plans… Do any (or all) of these inner conversations 2 ‘It’s already November…I should’ve it’s not true, but when you feel disappointed sound familiar? Each represents a way we lost two sizes by now. I’ve still got so in yourself, it’s easy to start believing that might self-sabotage at this time of year: far to go, I’m so cross with myself.’ you’re somehow at fault. And how do you Your inner voice can say some really mean react to those feelings of shame or anger? 1 ‘OK, the Christmas party is in eight things at times. Anyone else would tell you By reaching for more high Syn foods to weeks. Right, I’m going to be really, soothe your emotions… really good until then. No Syns at all!’ Being overly strict with yourself in this way 3 ‘I’ve got my work do, a meal will make you feel deprived, like being on with the girls, then the family for a restrictive diet, rather than enjoying the Christmas. I may as well write off freedom and flexibility that Food Optimising December and start again in the new year.’ gives you. That means that if you do then This goes back to an old-fashioned dieting have some Syns when you’d promised mindset – that you’re either denying yourself yourself you wouldn’t, you’re likely to think or eating to excess, rather than aiming for ‘I’ve blown it’ or feel ‘like a failure’. Setting a balanced healthy lifestyle. When you think impossible standards is a common way about it, though, why should three events, that we can sabotage ourselves, as we’re even if you lost track of the Syns at all of them, ultimately setting ourselves up to fail. mean writing off a month? After all, you’re And when we do fall off the wagon, we bound to lose more weight having 27 or 28 decide it’s too hard and give up altogether. days of the month on plan than none at all. SLIMMING WORLD MAGAZINE 103

all about you it feels like there are temptations coming Nothing is off limits with Food at you from all sides. Just as important, and Optimising, and being aware of that something we often forget, is to recognise can help silence a judgmental inner and celebrate when you successfully voice that’s telling you ‘I shouldn’t be sidestep your personal self-sabotage traps. eating this’. To help tune it out, slow things down. When you’ve chosen to For example, you might have spotted use your Syns on a favourite food or that you hadn’t been planning for hectic drink, taking time to really savour it days, which meant you ordered a takeaway makes the sensations last longer, and when you felt too tired to cook. Identifying you may find you’re satisfied with less. this, and batch cooking for busy days instead, deserves a big round of applause. This puts the lid on that negative Or perhaps you let go of past ‘diet’ beliefs chatter and helps you stay in control. about strict portion sizes and cutting out carbs, and allowed yourself to embrace you’re still the one in control of what you Recruit your inner PHOTOGRAPHS: GETTY IMAGES Food Optimising to the full for the first eat and drink – and identifying what might rebel to stay on track time. Notice yourself overcoming these be influencing your choices is the first step. barriers and becoming more confident as a Treat any moments of self- slimmer – they really are special moments! ‘Taking a careful look at your personal sabotage as a golden opportunity “danger areas” can help you spot where to recognise that rebellious voice Fight the FOMO you’re likely to slip off track,’ says Deborah, we all have inside. Is it shouting: ‘such as buying doughnuts on Bonfire Night ‘You can’t make me’? Ask it to Fear of missing out can be another self- because it’s what you’ve always done, when work for you, not against you! Yes, sabotage trap – when you find yourself really the fun of that event is watching the you can be stubborn at times – having something you don’t want because fireworks. By being prepared and aware of can’t we all? And that’s actually others are having it, or because it’s only on potential hazards, you can work out where your secret weapon for switching the shelves at Christmas. ‘We’re surrounded you can keep meals Free, when to take by special offers and cute TV ads, designed food with you, and when to use your Syns away from self-sabotage. to make us believe this one day is actually so you don’t feel like you’re missing out.’ Channel that force to help a whole season of excess,’ says Deborah. you achieve what you the next day to protect yourself. want. What would that While we can’t change the marketing ‘It could be that you decide to pay for gutsy, powerful voice say campaigns, or the tug-on-the-heartstrings your petrol at the pump or using an app,’ to help you make choices festive ads, we can choose not to believe says Deborah. ‘Or, maybe, settling on you know will get you to the sales pitch. When so much is going on the sofa to watch a movie with crisps or where you want to be? around you, it’s helpful to remember that sweets is a “thing” after tea,’ adds Perhaps something like: ‘It’s Deborah. ‘Ask yourself “was Delve deeper I hungry?”. The answer’s my weight loss I’m protecting, likely to be no because so I have every right to say no to If you’re still flummoxed you’d just eaten. If it’s a slice of fruit cake I don’t even about what could be holding you the ritual you enjoy, want!’ Keep practising turning back, your Slimming World group switch to a platter the tables on self-sabotage and is here to help! As well as picking of colourful fruit, or up lots of tips from other members, chop up veg sticks you’ll find that inner voice your Consultant will be able to instead to enjoy getting more confident offer you an incredibly eye-opening with a Free dip.’ as you head to motivational tool called the SAS target. Now that’s (Slimmers Against Sabotage) log a thought to be during IMAGE Therapy. It’s designed to merry about this help you put on your Sherlock Holmes Christmas! hat to identify when you’re eating things you hadn’t planned on. By using the tool to write down everything you eat and drink for a week, for your eyes only, you’ll start to spot patterns that might be affecting your weight loss. For example, you might notice that you’re buying a chocolate bar every time you get petrol. Or, you might ask yourself what was going on at those times when you ate a packet of crisps you hadn’t planned for. It could be that it’s simply become part of your evening routine. The log is also designed to help you plan what you could do differently 104 SLIMMING WORLD MAGAZINE

Slimminasga World Consultant Inspirational, warm and caring, our Consultants know what it’s like to struggle with being overweight, and they’ve experienced the joy of seeing their lives transform. Now they’re dedicated to helping others achieve the same success! Asia Ali, CBhaurclkoitnteghMamcNshairlely, Coventry ZBahiremerinBghhaatmti, Zoe Mole, If you’re a member on your way to your final target Dorset weight and you’d love to share with others the support, motivation and success you’ve experienced, we’d love to hear from you. As well as the satisfaction that comes from making a real and lasting difference to people’s lives, as a self-employed Consultant you’ll reap the rewards of: √ flexible hours that fit around family life √ an excellent income √ first-class training and support √ and all the other benefits that come with running your own business find out more Call Maggie on 0344 892 0434 (01 656 9600 from the Republic of Ireland) or email: [email protected]. Visit slimmingworld.co.uk/careers for more information about other exciting opportunities available with Slimming World.

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set the pace Who’s counting? Motivation to move Walk this way Chances are, if you’re not already Some research suggests that tracking You don’t have to have a step counter to counting your daily steps, you know your steps may be linked with helping measure how much walking you’re doing – someone who is – at work, at home, or people to get more active. ‘One study* you can time your bursts of activity if you in your Slimming World group. You might found that participants who were prefer. And, if you’re walking briskly even be planning to ask Santa for given a pedometer increased their enough to raise your heart rate and make a step-counting smartwatch or fitness activity levels and kept up moving more you feel a little warmer (that’s moderate- tracker this Christmas. ‘And if that’s going in the long term,’ says Evie Lovell. intensity activity), then every five-minute to motivate you to move more, that’s a great gift to yourself!’ says Slimming block you do will count towards your World nutritionist Evie Lovell. Read on for Bronze Body Magic award if you’re a the lowdown on taking it step by step… group or online Slimming World member. Pocket pedometers 5-MINUTE Helping your health FACT FILE: The old-school way to track your Not all the steps you do are going to steps is to carry a mechanical counting get your heart rate up. But as sitting your steps down less through the day is great pedometer, but these days most of us prefer a digital option. In fact, Putting one foot in front of the for your health, even a short walk you might already be carrying one other is one of the simplest ways between rooms at home or to give around with you. Many smartphones to get more active, and tracking a colleague at work a message in come with a built-in feature or person is better than sitting still. app that counts steps using the your progress can do wonders phone’s GPS. If yours doesn’t, there for your motivation, too! Here’s Go undetected are iPhone and Android apps you can download for free (just look out what you need to know ‘If you don’t like the idea of exercising in public, the great thing about for any in-app purchases). ILLUSTRATIONS: NIEN-KEN ALEC LU walking – and clocking your steps on IF YOU’RE PLANNING TO START A NEW ACTIVITY PROGRAMME, WE RECOMMEND YOU CHECK WITH Ones to watch your phone or a tracker, if you like – is YOUR GP FIRST – ESPECIALLY IF YOU HAVE AN EXISTING HEALTH CONDITION, SUCH AS HIGH BLOOD that it won’t draw any attention,’ says PRESSURE, DIABETES OR ASTHMA. IF YOU’RE PREGNANT, CHECK THE SUITABILITY OF THE ACTIVITY If you’re planning to buy a smartwatch or Evie. ‘Plus, it can immerse you in your WITH YOUR MIDWIFE. *RESEARCH PUBLISHED IN 2019 IN PLOS MEDICINE MEDICAL JOURNAL fitness tracker, prices start as low as £20 – though you can pay much, much more if local area – you might be surprised you’re looking for lots of functions or fancy what you discover when you’re a premium brand. Whichever one you exploring your neighbourhood on foot!’ choose, they do have benefits over using an app on your phone – you’d tend to wear A little bit more a watch-style tracker all day, whereas ‘Tracking steps is an easy way to measure you might leave your phone behind, and your progress,’ says Evie. ‘Each time you some come with extras like heart-rate and total a higher number than before, you know you’ve walked a little further that day sleep monitoring, plus music storage. and done a bit more activity.’ Although many people aim for 10,000 steps, it’s better to aim for a number that’s realistic for you. To do this, track your steps for a day and simply try for a higher number the next. You’ll be surprised how quickly you’ll reach your next 1,000 milestone! SLIMMING WORLD MAGAZINE 107

SIMPLE STRATEGIES ‘Christmas is coming and I want to keep off the weight I’ve lost’ OUR EXPERTS GAIL CUFFE is a Slimming World Staying on plan over the festive season is a challenge – member. She’s 54 and has lost especially when there are so many treats on offer. It can be done, though! Our team of experts offer real-world advice 5st 2lbs at Kat Chamberlain’s group on how to overcome this annual slimming hurdle in Stockport, Greater Manchester ‘I’ve lost more than 8½st since joining TRACY FROST is a Slimming World Slimming World in October 2020 and I’m Consultant and has lost 1st 2lbs. She nearly at target. I always find Christmas runs a group in Stafford, Staffordshire a challenge – especially as it’s my birthday on 29 December – and twice I’ve regained over JENNIFER KENT is a dietitian from 5lbs in a week. The snacks are a big stumbling Slimming World’s nutrition, research block for me, particularly the tubs of chocolates and and health policy team, who ensure sweets we only ever buy at this time of year. I try to plan ahead, though it’s trickier to keep track of Syns when I’m being cooked our services are in line with latest for by others. I spend Christmas Day with my nan and two kids, advances in nutrition, health and either at my house or hers. Breakfast is always special and last year I had a sausage bap. Then we had turkey, cooked in butter, weight management research with all the trimmings for lunch, and my nan’s mince pies! We visit family on Boxing Day and go out for a meal on my birthday, 108 SLIMMING WORLD MAGAZINE and I’m dreading another big gain this year. Please help!’ Jodie Lawal, 34, lives in Abingdon, Oxfordshire, and is a member of Kerry Callaghan’s Slimming World group in Didcot, Oxfordshire

talking point I’ve come to realise Christmas isn’t really you want. As well as saving money, you about food and drink. It’s about catching won’t be left with loads of tempting up and celebrating with the people you leftover chocs and snacks sitting in the love. Besides, because I’d spent less on cupboard in January. It can also help to meals and snacks, I had money left over take a moment to consider whether to buy extra presents – and nobody’s you want to lose weight more than you going to complain about that! want the chocolates. And if, when the ‘Something else that’s always really celebrations are over, it hasn’t gone quite worked for me is going to group throughout to plan, rest assured there’ll never be any December. I found it so helpful to be in a judgment at group. Your Consultant and supportive environment where everyone’s the other members will give you all the rooting for one another to succeed – plus caring support you need to get straight you get great seasonal tips from other back on track to where you want to be.’ members. I’ve made some great friends JENNIFER SAYS: through Slimming World, and we’ve all helped each other to have very happy ‘We all know how difficult it is to say no to Christmas and birthday celebrations.’ Nan! You’ve lost an amazing 8½st and I’m TRACY SAYS: sure your family and friends are incredibly proud of you, so do consider letting them ‘You’re not alone, Jodie. A lot of my know how important it is for you to stay members tell me that they don’t feel it’s on plan as much as possible over Christmas. possible to lose weight at Christmas, and You could also try sharing tips about it’s a myth I’m cooking methods and delighted to bust. “It can be so recipe ideas in advance. I encourage them to ‘Still, I understand it get a diary and list helpful to be in isn’t always easy and it the social events can be especially tricky to they’ve got lined up – the supportive keep track of Syns when then look at all the environment of someone else has cooked gaps, as these are for you. A subtle way to all opportunities group, getting great keep check is to say the to stay on plan. And food looks delicious and GAIL SAYS: if you’re going out for seasonal tips from ask for the recipe – then a meal in the evening, you can decide how much ‘Believe me, Jodie, you can have a wonderful time and still lose weight. I know because basing your breakfast other members” you want to enjoy. If you’re I did it last year – and this is coming from and lunch around serving yourself at the somebody whose family call her “Mrs Christmas”! What worked well for me was Free Foods gives you all table, you’re in control: fill planning around my weight loss goals. Instead of buying my usual piles of sweets your day’s Syns to play with later on. your plate with Speed Free Food veg and and cakes, I bought smaller packets and made personalised treat boxes for everyone ‘There are lots of social occasions trim the skin and fat from your meat. to dip into when they wanted. My four grandsons loved them. My box had things where Food Optimising is easier than you ‘At buffets, cocktail sausages instead like Hi-fi bars and single chocolates in it, so I knew exactly how many Syns I was using. might think. If you’re going to someone’s of sausage rolls, and crunchy veg sticks ‘On Christmas Day, we still had a special house you could offer to take a dish, such instead of crisps are great Syn saving swaps. breakfast – scrambled eggs, smoked salmon, tomatoes, baked beans, reduced-fat as a Free crustless quiche. Or, if you’re If you know you’re prone to grazing when croissants and no-added-sugar marmalade. I laid everything out buffet-style, so I could going out, you could check the menu in you’re close to the buffet, move away from choose how to use my Syns. At lunchtime, I filled up on lots of lovely Speed Free Food advance and plan what you’ll order. Those the table or to a different room to mingle veg. I also roasted the turkey using low- calorie cooking spray and my husband said gaps in your diary also give you the chance with other guests. And if you’re hosting he could actually taste the turkey for once because it wasn’t smothered in butter! to build some activity into your day. So a get-together, it’s easy to make a Food ‘Nobody really notices what’s on if you know that watching Christmas Optimising feast. You’ll find lots of tasty anyone else’s plate anyway, it’s all about everyone having a good time. It’s the TV is a snacking danger zone for you, for ideas on the Slimming World app, such same with drinks. At my birthday party last year, I drank diet tonic all night – nobody example, you might like to plan in a family as slimming-friendly dips to serve up with thought to question it as long as I had a glass in my hand, and I had fun! Ultimately, walk instead. And in the evenings, you Healthy Extra wholemeal pitta breads or could bring out the board games or cards. a pasta bean salad, and turn to page 79 ‘Nothing’s banned when you’re Food for three easy-to-make appetisers. Looking Optimising. Thinking about the Christmas for recipes you can freeze will help you snacks you’d love to enjoy using your get ahead, too. And if you really fancy one Syns and making a list before you head of your nan’s mince pies, that’s what your out shopping can help make sure you’re Syns are there for. Above all, know you MAIN PHOTOGRAPH: GETTY IMAGES not swayed by offers to buy more than really can have a wonderful Christmas!’ Have you got a slimming dilemma? If there’s something that’s sending your weight loss off track and you’d love our experts’ help, email us at [email protected] or call on 01773 546071. SLIMMING WORLD MAGAZINE 109

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treat yourself Ready to glow Celebrate your latest slimming milestone with our get-glam picks for party confidence! Glowful Hydrating Lacura Pink Clay & Illuminating Mist & Golden Glow for the face, £16.99 for 112ml, Spectrum Multi-Mask, £6.99 for 2 x 50ml, Aldi Plump and Fill Lip Liner in Chase, £15, Project Lip Luxe Multi Blusher, £12.50, Autograph at Marks & Spencer Shimmer Most Wanted I Heart the night This false lashes, away £12.50, Eylure London at Boots Just Pink Solid Perfume Keyring, £7 for 4.8g, Next Gel Shine Nail Dazzling Lippies Enamel in Icy Mini Lip Set, Fantasy, £4.50, Avon £4 for 3 x lip glosses, Profusion Cosmetics at Boots SEE P120 FOR STOCKISTS WINoenWvetorhryittshhpi£an9gg2e! One lucky reader will win all the beauty products Hydra-Collagen featured on this page! For more details on how & Black Pearl to enter our competition and the full terms and Body Wash, conditions, turn to page 119. £13.50 for 300ml, SBC Skincare SLIMMING WORLD MAGAZINE 111

7 ways to help your BRAIN HEALTH Simple lifestyle changes really could keep those little grey cells fighting fit. And you’re probably doing lots of them already as you lose weight! WORDS: JACQUI HAWKINS We know being a healthy weight can 2 do so much for our quality of life now and as we get older, but did HELP YOUR HEART you also know it may help to keep our brain in tip-top condition as we age? In fact, experts ‘What’s good for your heart is good for your now believe 40 per cent of dementia cases head,’ says Dr Susan Mitchell, head of policy could be linked to factors we can influence. for Alzheimer’s Research UK. Your GP can So by making certain lifestyle changes – many give you advice on keeping your blood pressure of which you may already be doing as part of and cholesterol at healthy levels, equip you your slimming journey – you can make a real difference. Read on for seven super ways to with medication, if needed, and provide help protect your future brain... support with quitting if you’re a smoker. ‘All of which will help your heart health and 1 your brain,’ says Dr Mitchell. KNOW YOUR NUMBERS 3 *ASSOCIATION OF ULTRAPROCESSED FOOD CONSUMPTION WITH RISK OF DEMENTIA, 2022, ONLINE Aiming for and maintaining a healthy weight as part STAY CONNECTED AHEAD OF PRINT IN NEUROLOGY. **PHYSICAL ACTIVITY AND RISK OF COGNITIVE DECLINE, 2022, of a heart-healthy lifestyle supports your future JOURNAL OF INTERNAL MEDICINE. IMAGE: GETTY IMAGES Have you heard the saying that some cells become damaged brain health. And that’s important because as we’re ‘friends keep you young’? Well, through the processes that cause living longer, the number of people living with staying socially active is great dementia, your brain can reroute the information. ‘It’s the brain’s dementia is increasing. Dementia is a condition that for brain health in later life. insurance policy,’ says Dr Doherty. affects memory and language, and is caused by According to Dr Kathleen Doherty, this is probably because it increases What’s more, connecting with diseases in the brain, such as Alzheimer’s. Currently, others can help you achieve your there’s no known cure, and we can’t control the what’s known as your ‘cognitive weight loss goals, too. Slimming biggest risk factor – getting older. reserve’. Your amazing brain is made It doesn’t have to be an inevitable part of ageing, World research has found that up of billions of brain cells, each feeling connected in a group of kind though. There are about a dozen risk factors we can with thousands of connections to and understanding people, who care influence, according to the 2020 report of The Lancet other brain cells. When you learn about your success and positively Commission on dementia, and one of them is having something new or interact with support you to succeed, can make a high body mass index (BMI) in midlife. Although it’s others, your brain creates more of still unclear why a high BMI can increase dementia these connections. This means if all the difference on the scales. risk, one theory is that excess weight may increase the likelihood of developing high cholesterol and blood pressure. And it’s possible that these conditions can increase the risk of damage to our brains. ‘There are things that we actually have control over that can reduce our risk,’ says Dr Kathleen Doherty, head of research for the Wicking Dementia Research and Education Centre’s free online courses. ‘This means we can make changes now that reduce our chances of developing dementia later.’ How empowering is that? 112 SLIMMING WORLD MAGAZINE

in the know ● Slimming World is 5 a partner of the UK’s leading dementia research CUT BACK ON BOOZE charity, Alzheimer’s Research UK. For more Research into the links between alcohol and information about what dementia is ongoing, ‘but high exposure to it does they do, the condition and increase your risk,’ says Dr Mitchell. Government how you could help, visit alzheimersresearchuk.org guidelines recommend drinking no more than 14 units a week, and as alcohol contains Syns, Food Optimising can help you stay within healthy limits. 6 EAT BRAIN-LOVING FOODS IF YOU’RE PLANNING TO START A NEW ACTIVITY PROGRAMME, WE RECOMMEND YOU CHECK WITH YOUR GP 4 ‘Healthy eating has the potential meals from scratch, you’re already FIRST – ESPECIALLY IF YOU HAVE AN EXISTING HEALTH CONDITION, SUCH AS HIGH BLOOD PRESSURE, DIABETES to have a big impact on multiple likely to be eating less of these. OR ASTHMA. IF YOU’RE PREGNANT, CHECK THE SUITABILITY OF THE ACTIVITY WITH YOUR MIDWIFE Reduce your diabetes risk risk factors for dementia,’ says Diabetes and dementia are closely Dr Doherty. That includes reducing ‘And there are plenty more linked. ‘Yet while type 2 diabetes is high blood pressure and managing brain-loving choices when you’re a risk factor, by eating a balanced blood glucose levels, and there’s Food Optimising,’ says Alexandra. no strict diet to follow to get the Salmon and other oily fish (Free diet, being physically active and benefits. Evidence shows it’s about Foods) may help to maintain good taking any prescribed medications, balance, with lots of fruit and veg, memory, according to the British you can control the impact it has wholegrains, fish and poultry – so Dietetic Association. They’re also a if you’re Food Optimising, you’re source of omega-3s – recommended on your brain,’ says Dr Susan heading in the right direction. as part of a balanced diet – as are Mitchell. And if you haven’t been ‘Food Optimising naturally supports some nuts and seeds (a Healthy diagnosed with type 2 diabetes, you in eating less saturated fat, a Extra choice). And there’s more: all moving more and having a healthy type of fat associated with a higher these healthy wholefoods, such diet will help to reduce your risk risk of dementia,’ says Slimming World nutritionist Alexandra Clark. as fruit, veg and wholegrains, of developing it in the future. According to a new study*, eating encourage ‘good’ bacteria in your large amounts of highly processed digestive tract. ‘This may influence food may contribute to dementia brain health via the “gut-brain axis”,’ risk, too, and if you’re cooking your says Alexandra, ‘although the science of how this actually works is still in its very early stages.’ 7 UP YOUR ACTIVITY The brain benefits of exercise are huge, says Alexandra. In fact, one review of evidence suggests being moderately active may reduce the risk of cognitive decline by a third** – a great reason to start Slimming World’s Body Magic physical activity support programme, as it will help you to build up gradually until activity is part of your everyday life. ‘Exercise supports blood flow to your brain, getting nutrients to where they need to be,’ says Alexandra. It also promotes heart health, which we know is closely linked to brain health. And as getting active often includes social interaction and learning new skills, which may also help the brain, it really is a triple-whammy! Given how much we’re still learning about dementia, the key is to find simple, healthy changes you enjoy enough to stick to long term. ‘We’ve all got the potential to do something today,’ says Dr Mitchell. ‘It’s never too early – and it’s never too late!’ SLIMMING WORLD MAGAZINE 113

The gift togethoef rness “The non-judgmental empathy you give and receive in your Slimming World group is the most valued gift of all”

FROM THE HEART The things that make us different make us all uniquely special. When we bring that magic mix together in a shared goal, that’s when miracles really happen, says Margaret Miles-Bramwell PHOTOGRAPH: PAUL BULLER If you can ever find the time in your busy lives to listen don’t need to be of a particular religion, or political to the amazing Sir Ken Robinson’s views – which are so party, or workers’ union, to still get excited and swept profoundly true and yet also delightfully entertaining – away on a tide of goodwill to all mankind, even if that I would encourage you to dip your toe in those stimulating is stimulated by over-commercialisation. and inspiring waters. You can see him on the TEDx Talks channel on YouTube. WARNING: you may never want We know that so many people are struggling to watch normal TV again! financially right now, especially in the run up to Christmas, and you might be tempted to put your I mention the incredible, much-missed Ken Robinson slimming journey on hold. (Or you might be finding (he left this world in August 2020 having had cancer) as it hard to justify the cost of your Slimming World so many of his points of enlightened reasoning shine a membership.) All I can say is that being a Slimming light, for me, on why Slimming World thrives, and touches World member is an investment in yourself that’s hearts, and grows, even during these very difficult times. priceless – and one I’ve never known anyone regret. And the word that springs to mind is diversity. And, of course, in your Slimming World group you’re contributing massively to the joy and wellbeing of He relates some of his thinking to the wondrous others, too. You can give a smile and applause to your change brought about by the Industrial Revolution, as well fellow members for free. And the non-judgmental as the horrific damage it has brought down upon us. He empathy you give – and receive – is one of the most explains how it has affected the very soil we depend on, valued and needed gifts of all. how industrial farming has killed off the natural diversity of plants and insects, and how farmers are realising that I’d like to take this small opportunity to reinforce what matters most is our soil – its quality and sustainability my appreciation of everyone within the Slimming World that comes about only through natural diversity. organisation. You’ll probably only get to meet and know a few, but I can tell you there are hundreds of people who Go to A Future For Us All by Ken Robinson on YouTube are working behind the scenes to support your incredible to enjoy this intellectual feast and you too will, I’m sure, Consultant and to do all in their power to make sure understand how a natural diversity within Slimming World that, at the end of each day, you discover your own suddenly became a light-bulb moment for me. amazing skills, and talent and inner beauty. I am in awe of them – and you. Thank you all so very much. The diversity within Slimming World groups is so much a part of our success. Our culture, not often spoken about, Yours, with love, as always but there for you with bells on, is the very rich soil that you, our members (and future members), utilise so well. Margaret Miles-Bramwell OBE is Slimming World’s founder and chair I’d never thought of it as akin to the rich soil that humanity needs to sustain life. Yet that’s exactly what it is. And, it’s not Slimming World alone, it’s YOU. You put down your roots within our culture, a culture that has its arms open wide for everyone. You, who may not have realised what an important part you play in enriching that soil and culture. That in so doing, you not only give yourself the best chance ever of having a happier, healthier and longer life, you help give this gift of a quality life to others! As we approach the year’s end, we look forward to this time of joy, of kindness, of celebration and of giving. You SLIMMING WORLD MAGAZINE 115

COMPETITION WINNER ‘I’m an active dad after losing over 14½st’ Spurred on by his father-in-law’s final wish, Dave Winchester is enjoying family life to the fullest and making his children proud – and now he’s Slimming World’s Man of the Year 2022 The room was filled with the hum of subdued were my world and they accepted me just I used to conversation as I sat at a table with my family as I was, but that didn’t change the fact have such sharing memories of someone very dear to that I was unhealthy and unhappy. Back bad back us: my father-in-law, John Betts. At the age then, in June 2018, I had such chronic of 75, we’d sadly lost him to leukaemia and lower back pain that it took a massive pain, I’d it had left a void in our lives. While not all blokes get effort just to get out of bed. And I was struggle on well with their father-in-law, I’d always counted taking strong painkillers, which I’d just to get myself lucky: John and I had hit it off from the sourced online, as nothing else worked. out of bed moment my wife, Susie, introduced us 15 years To me this had become the norm, but earlier, and we’d been close ever since. Susie couldn’t hide her worry. I was thinking about how much we were going to Itwasn’t as if people hadn’t commented miss him when my mother-in-law, Helen, made a beeline on my weight before. I’d had abuse hurled for me. It wasn’t John she wanted to talk about, though, at me in our local park – and not even by it was me. ‘Dave love, we’ve been thinking it might teenagers. It was grown adults who were be good for you to join Slimming World,’ she said laughing and mocking me. I even spotted comments unexpectedly. Laughter broke out around the table on a community Facebook group making fun of my and I felt obliged to join in, all the while wondering size when all I’d been doing was walking along the where on earth this had come from. And why now? street near our home in Kent. After each occasion I’d drink alcohol until I tearfully fell asleep. It turned out there was a very good reason that this was on Helen’s mind today of all days. ‘In these This was different, though. For the first time, last few weeks John was talking a lot about you losing someone had broached my size with love and courage, weight, because he was worried that you might not be instead of cowardice and hate. Suddenly, everything around to see the children grow up,’ she explained. was crystal clear: I wanted to honour John’s wish and I was suddenly aware that my heart was beating hard lose weight. Helen had told me there was a group at and fast in my chest as the information sank in. I nodded her local church hall. Still, I didn’t feel ready to take and thanked Helen – and I meant it. It had come as the plunge and walk into a Slimming World group. a bit of a bombshell, but I was glad that she’d told me. I told myself that it was because Freddie was only a baby and I couldn’t make time around dad duties. But Over the following days, I just couldn’t shake the deep down, my confidence was at an all-time low and thought that in his last weeks John had been worrying I kept imagining that all eyes would be on me. not about himself, but about me. And looking at my life from his perspective, I came to the realisation that Slimming World Online was just what I needed he had a very good point – I had simply never stopped and I instantly liked the sound of Food Optimising, to consider the effect my weight might have on those especially when I discovered how much I could eat. I loved. Susie and our two children, Heidi and Freddie, I weighed in at 6am every Saturday before Freddie 116 SLIMMING WORLD MAGAZINE

what a feeling oMYfaethnare Meet Dave Dave Winchester, 36, woke up, and stayed in touch with is Slimming World’s Man other members and Consultants in of the Year 2022. He is online chat sessions, which were a data analyst and lives booked in two-hour slots. I found them really helpful. in Ashford, Kent, with his wife, Susie, and their I’d always done the cooking at home and made sure Susie and the two children, Heidi, kids ate healthily, with plenty of fresh seven, and Freddie, five Height: 5ft 11ins fruit and veg. My own meals looked Starting weight: 27st 1lb very different, with burgers, pies and an extra serving of a ready meal or Weight now: 12st 6½lbs takeaway. It was clear that I needed to WEIGHT LOST make a few adjustments, and to start showing myself the same care and 14st 8½lbs consideration I gave to my family. I began experimenting with all Dave is a member of kinds of meals and found a Slimming Julia Males’ Slimming World World cooked breakfast with trimmed bacon, low-fat sausages and eggs fried group in Ashford in low-calorie cooking spray worked perfectly for my big appetite. For dinner, I swapped my Indian and Chinese takeaways for fakeaway versions, and I enjoyed them for a while, but as time went on, I found my tastes changed. It started when I bought a plant-based kebab and found it was a delicious low Syn alternative to the takeaway kebabs I’d always enjoyed. I began looking for othervegan dishes that fitted in with Food Optimising, and was delighted when I discovered Slimming World’s Va Va Vegan recipe book. Chilli non carne, aloo gobi traybake and chilli ramen bowl became weekly staples, and I loved not just the meals but the process of planning and making them. Susie and the kids enjoyed them, too, and I heard from their teachers at school that Heidi and Freddie had been raving about their vegan meals, which can’t be bad! I feel like Changing things up a different man – and I was 27st 1lb when I joined and couldn’t believe I’ve found it when I stepped on the scales in my first week to a freedom discover I’d lost 17½lbs. I’d eaten loads of good food, I’ve not had never once felt hungry and lost more than a stone – I was stunned! I hadn’t told anyone about my weight in years loss plans, but within three weeks my colleagues in the office where I worked as a data analyst started noticing a difference. Their encouraging comments spurred me on and my confidence was so boosted that I began walking to work without a single thought in my head about what other people might think or say about me. I also set small goals, like going for a bike ride with my kids and playing football with them in the park. The losses kept coming, and within the first month I found I no longer needed painkillers. By October 2018, I’d joined the Cycle to Work scheme and bought myself a bike. Although I’d lost 6st at that point, I still weighed 21st, so I checked with the manufacturer that my new mountain bike would bear my weight. Assured that it was built to last, I went straight out and did a seven-mile bike ride, and found myself with a freedom I hadn’t known in years. It was then that I began working towards my Body Magic awards. I started cycling to work > SLIMMING WORLD MAGAZINE 117

what a feeling Going on bike rides with my kids still feels incredible – I’ve even rejoined the cricket club and play most Saturdays in the summer every day.And my bike was soon my main mode sprang up in my eyes: ‘Dear Daddy, I think we should of transport – I even sold my car! celebrate because of how amazing you have done at Slimming World and that makes me very happy.’ In 13 months I lost almost a stone a month to reach the 14st target I’d set for myself.Then Needless to say, it makes me very happy, too. I’m came the pandemic. Like so many others, almost at my new target weight of 12st, and I look and I worked from home and the feeling of being feel like a completely different man. Going on bike rides trapped indoors brought my mood very low. with Heidi still feels amazing – and I’m playing cricket I started taking comfort in food and ordering again. The same month we celebrated Father’s Day, the occasional takeaway, which became I was amazed to be named Slimming World’s Man of the Year for 2022. To win that title is an honour that means more frequent… Steadily, over the following more to me and my family than anyone will ever know. months, my good work was undone and I regained 7st – nearly half of what I’d lost. And the reason for all this of course is my wonderful father-in-law’s final wish. I hope I’ve done you proud By October 2021, as the world was John. Even as you left this world, you opened up an returning to normality, I knew I had to get back on entirely new one for me and my family, and that’s plan. I may have lost momentum, but nothing could something I will hold dear for the rest of my life. take away what I had achieved, and I was determined to get back there, for good this time. To shake things INTERVIEW: KEVIN DONALD. MAIN PHOTOGRAPH: FIELD PHOTOGRAPHY up, I decided to give group a go. LIFESTYLE PHOTOGRAPHS OF DAVE ON P118: CHRIS@BESQ Finding a new focus As soon as I walked into Julia Males’ group, I knew I’d made the right decision. Lockdown had been an ordeal and being among people who understood how I felt was such a relief. There were five other guys there, and I found a wonderfully supportive environment where people quickly became friends. What group gave me more than anything was the accountability of turning up everyweek to be weighed. I’m naturally quite competitive, and wanting to see the numbers go down each time helped to keep me focused. The other members also shared great tips. My favourite came from a woman who’d started walking as part of the Body Magic programme and was feeling self-conscious, so she carried an envelope with her so people thought she was going to post a letter. Genius! On Father’s Day in June, Susie and I were woken up by Heidi and Freddie tumbling excitedly into our room. ‘This is for you, Daddy,’ said Heidi, proudly presenting me with a handmade card, ‘I asked Mummy if I could make you something special and she said yes.’ I tore open the envelope and as I started to read tears 118 SLIMMING WORLD MAGAZINE

the small print TERMS & CONDITIONS Treat Yourself Competition (p111) World is not responsible for any harm or loss caused TREAT YOURSELF 1. Visit slimmingworld.co.uk/magcomps to enter online as a result of using the products. 6. No correspondence COMPETITION on or before the closing date, 15 December 2022. will be entered into, and the promoter’s decision is Alternatively, send your entry form by post to Treat final. The winner will be notified in writing by 12 January For your chance to win everything yourself Competition, Slimming World Magazine, Clover 2023 using the details provided on the entry form. shown on page 111, answer the Nook Road, Alfreton, Derbyshire DE55 4SW. Entry Visit slimmingworld.co.uk/privacy-policy to find out how following question: What is the form must be received by the promoter on or before your data is handled. If Slimming World cannot contact total value of all nine products? 15 December 2022. 2. 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The products should be used in from the promoter upon request. 11. The laws of England accordance with manufacturer’s instructions. Slimming and Wales apply to this competition. Don’t miss the next issue of COMPETITION WINNERS magazine Congratulations to our July 2022 competition winners! ON SALE 15 DECEMBER Frylight Shopping Competition (earlier to members of Slimming World groups) Sue Afford-Hayes, Buckinghamshire; Angela Austin, West Sussex; Lisa Avis, Bedfordshire; Diane Baxter, West Yorkshire; Margaret Black, Edinburgh; Yvette Botterill, Merseyside; Sarah Bowden, Norfolk; Lorraine Bussens, Norfolk; Margaret Chambers, West Yorkshire; Abi Draper, Somerset; Louise Duncan, Norfolk; Rita Fensom, Buckinghamshire; Janice Finn, Berkshire; Ann Goddard, West Midlands; Laura Green, Essex; Alison Greenhill, Leicestershire; Karen Guerin, Hampshire; Karen Ingate, Essex; Edith Kashkoush, Aberdeenshire; Jane Lilley, Cheshire; Ann Marsden, Yorkshire; Linda Matthews, Hampshire; Gwen Maxwell, South Ayrshire; Rebecca McCabe, West Sussex; Linda Mitchell, Suffolk; Lisa Muhlholzl, London; Patricia Muir, Lancashire; Sarah Nurse, Mid Glamorgan; Louise Skinner, Suffolk; Sharon Smith, Hertfordshire; Matt Stearnes, Surrey; Jane Stephens, Essex; John Szczupak, Cheshire; Alice Taverner, Birmingham; Jessica Thomas, Hertfordshire; Edith Watson, County Antrim; Debra Wells, West Sussex; Brenda Williams, Northamptonshire; Amanda Wollam, Hampshire; Liam Wood, Bristol SLIMMING WORLD MAGAZINE 119

directory magazine SHOP THE ISSUE Editor Sara Ward Sarah Cullimore Creative Director Lynn Hayes PHOTOGRAPH: PAUL BULLER. STYLING: RACHEL FANCONI. HAIR & MAKE-UP: SARAH BULLETT. SARAH WEARS: DRESS, RAG & DOLL. NECKLACE, has lost 3st 8lbs and Deputy Editor Sarah Davison COEUR DE LION. RING, SIF JAKOBS JEWELLERY. BALLOON: WITH THANKS TO BUBBLEGUMBALLOONS.COM. SEE P120 FOR STOCKISTS now it’s her time to Publisher Emma Wild shine. Turn to page 36 Chief Sub Editor Marie Farquharson for her story Associate Editor (Copy) Zoë Handley Deputy Chief Sub Editor Laura Heappey A Accessorize London J John Lewis & Partners Ravel Junior Sub Editor/Writer Bethany Mosettig accessorize.com johnlewis.com ravel.co.uk Art Director David Dowding Aldi John Zack River Island Deputy Art Director Vicky Burdon aldi.co.uk john-zack.co.uk riverisland.com Deputy Art Editor Joanne Gultig Art Assistant Briony Teasel Aldo Jonrichard.com S SBC Skincare aldoshoes.co.uk jonrichard.com sbcskincare.co.uk Features Editor Rachel Callen Food Editor Rebecca Woollard ASOS K Karen Millen Seasalt Cornwall asos.com karenmillen.com seasaltcornwall.com Advertising and Promotion Sales Manager Julian Oiller Avon L Little Mistress Sif Jakobs Jewellery Production/Workflow Co-ordinator Lola Aboyeji avon.uk.com little-mistress.com sifjakobs.uk Group Publishing Systems Manager James Naylor Circulation Manager Tim Harris B Boden Lotus Slater Menswear boden.co.uk lotusshoes.co.uk slaters.co.uk Slimming World In-house Photographer Graeme Simpson Bombshell London Lovisa Sole Bliss Nutrition, Science and Research Teams Sarah-Elizabeth bombshellhq.com lovisa.co.uk solebliss.com Bennett PhD RNutr; Alexandra Clark MSc RNutr; Laura Holloway, MSc; Jennifer Kent MNutr RD; Jacquie Lavin Boots M Marks & Spencer Spectrum PhD RNutr; Evie Lovell BSc RNutr; Laura Nolan BSc RNutr; boots.com marksandspencer.com spectrumcollections.com Carolyn Pallister BSc RD Burton London N New Look T Ted Baker London With thanks this issue to Hannah Bowmer, Lucy Fisher, burton.co.uk newlook.com tedbaker.com Clare Lee and Chetna Valand Butler & Wilson Next Trilogy SLIMMING WORLD FOUNDER AND CHAIR butlerandwilson.co.uk next.co.uk trilogystores.co.uk Margaret Miles-Bramwell OBE C Coeur de Lion O Olivia & Pearl London Z Zara CHIEF EXECUTIVE OFFICER Caryl Richards coeur-de-lion.org oliviaandpearl.com zara.com MANAGING DIRECTORS Jan Boxshall and Lisa Salmon D Dune London P Project Lip dunelondon.com projectlip.com DIRECTOR OF MARKETING AND BRAND STRATEGY Elise Wells G Goddiva London R Rag & Doll goddiva.co.uk raganddoll.co.uk SLIMMING WORLD ADVISORY PANEL Dr William Bird MBE MBBS MRCGP DRCOG; Prof Ken Fox PhD FPEA; Prof Andrew Hill PhD CPsychol; Prof Mike Kelly PhD Hon FRCP FRCPE FFPH; Jennifer Percival RGN RM RHV FETC DipCouns; Paul Sacher PhD RD; Prof James Stubbs PhD Clover Nook Road, Alfreton, Derbyshire DE55 4SW Editorial: 01773 546 071 [email protected] Advertising: 01773 546 312/07770 807 760 [email protected] Group Distribution: 0344 892 0436 Newsstand Distribution: 01202 586 848 Subscriptions: 0800 131 3150 Publicity: 01773 546 039 Group Enquiries: 0344 897 8000 Slimming World Magazine is published by Miles-Bramwell Executive Services Ltd, trading as Slimming World. 0344 892 0400, slimmingworld.co.uk We welcome letters, unsolicited manuscripts and photos, which should be sent with a stamped addressed envelope on the understanding that we cannot be held responsible for their safe custody or return. The Editor reserves the right to modify or shorten any material submitted. In submitting any such letters, unsolicited manuscripts and photographs or other contributions, the contributor gives Slimming World and Slimming World Magazine the express right to publish the contribution in any way that it sees fit and appropriate. The views expressed by contributors do not necessarily reflect the views of Slimming World or Slimming World Magazine. All information and prices are correct at time of going to press. © Slimming World 2022. All images used under licence. All rights reserved and reproduction without permission is strictly forbidden. Readers responding to advertisements or offers in Slimming World Magazine should be aware that they are contracting with the advertiser, which is responsible for the contract. When branded products are mentioned in editorial or advertisement promotions, this should not be taken to imply endorsement of these products by Slimming World or Slimming World Magazine. Repro Rhapsody Media Printed by Walstead Roche Print Management Westcolour Print Distribution Seymour 120 SLIMMING WORLD MAGAZINE

COMING SOON 15 AMAZING NEW DREAM CHALLENGES Grab your bikes and hiking boots as 15 wondrous new Dream Challenges are soon to be launched for 2023 and 2024! We’re expecting spaces to go fast, so reserve your spot online now to secure your place! Explore the deep valleys and rainforests of Madagascar, discover the mesmerising culture of Japan, climb the breath- taking mountains of Croatia, dive into the dazzling Caribbean Sea bordering Costa Rica and so much more! Tel: 01590 431 107 Email: [email protected] Member 5370 @DreamChallenges @DreamChallenges @Dream_challenges

LITTLE LIGHT BULBS THE HEALTH INFORMATION IN THIS STORY IS BASED ON PERSONAL EXPERIENCE AND SHOULD NOT BE USED TO REPLACE THE ADVICE GIVEN BY YOUR HEALTHCARE TEAM. INTERVIEW: KEVIN DONALD. PHOTOGRAPH: PAUL BULLER. STYLING: RACHEL FANCONI. HAIR & The things MAKE-UP: SARAH BULLETT. ARLENE WEARS: BLAZER, ZARA. TOP, SEASALT CORNWALL. JEANS, TRILOGY. BOOTS, NEW LOOK. EARRINGS I know now… AND NECKLACE, BOTH COEUR DE LION. SEE P120 FOR STOCKISTS Arlene Clough, 63, is a part-time housekeeper and lives in Shotley Bridge, County Durham, with her husband, Derek, and their son, David. She’s 5ft 3ins tall and weighs 10st 12½lbs, having lost 5st 5lbs at Dawn Ferguson’s Slimming World group in Consett, County Durham ● It’s good to keep an open mind I’d always put my weight gain down to my love of chocolate and couldn’t understand why cutting it out didn’t help. When I joined Slimming World, I realised that cooking with cream and oil had been contributing, too, and that opened my eyes to the changes I could make. I have my group to thank for that. ● You can still eat your favourite food My husband, Derek, and I loved my steak Diane, which had a rich, creamy sauce. So when my Consultant, Dawn, explained I could still make it – cooking lean steaks in low-calorie cooking spray and replacing the cream with fat-free natural fromage frais – I was thrilled. I use my Syns to add a little brandy and wine to the sauce, too. ● Staying to group makes a difference Saturday morning at group is one of the highlights of my week! I’ve made some really close friends who feel like family and, along with Dawn, they’ve helped me over every bump in my journey. ● You can move about in whichever way works for you I love nothing more than spending time with Derek in our allotment, and the weeding, digging and planting keeps me fit. It’s also helped me to stay at target for the last six years. It can be quite hard work, though, so I’ll sometimes decide I’ve done enough for the day, take a seat and watch Derek finish it off! ● Focus on how far you’ve come In 2009, I was diagnosed with myalgic encephalomyelitis (ME), leaving me with extreme fatigue. Losing weight by eating healthily has made it much easier to manage, and gentle exercise through gardening and swimming means I don’t overdo it. There’s no doubt that Slimming World has changed my life for the better! 122 SLIMMING WORLD MAGAZINE



whenSlimming World urse taste _freedomthe you choose a Countdown co Pa—stSa lbimolomginnegse World-style! Choose a warm and powerfully motivating Slimming World group or our super-flexible digital-only service, Slimming World Online. #SWtastethefreedom slimmingworld.co.uk *Price shown is recommended retail price. See our website for more information.