Winter Edition 2020

Winter Edition 2020

PARTY DRINKS

SUCCESS STORIES

LOVE YOUR BODY

Fun drinks recipes for your zoom parties

Be inspired by four of our Scottish Slimmers

This Christmas learn how to love your body

SUBSCRIPTIONS MONTHLY S U B S C R I P T I O N • Unlimited Web & App Access • Search popular brands • App enabled barcode scanner • Members' exclusive recipe book

QUARTERL Y S U B S C R I P T I O N • Three months for the price of two • Unlimited Web & App Access • Search popular brands • App enabled barcode scanner • Members' exclusive recipe book

ANNUAL S U B S C R I P T I O N • 12 months for the price of 9 • Unlimited Web & App Access • Search popular brands • App enabled barcode scanner • Members' exclusive recipe book • A different menu every day of the year

CONTENTS

04

Eating Plans

04

Welcome

06

Nutrition

17

Success stories

24

Wellbeing

WWW.SCOTTIHSLIMMERS.COM

EATING PLANS

Scottish Slimmers is all about nutritous food, loving the skin you're in and building habits that make you feel good.

Designed to ensure the healthy nutritional balance necessary to reach your goals, we have two simple but effective Eating Plans...

CLASSIC C H E C K S Eat the food you love and count the Checks, nothing is off the menu. You have maximum flexibility, everything you consume has a Check value, simply record your Checks - in our handy app - to track and stay within your allowance.

FEELGOOD FOOD Eat healthy, nutritious foods, with no need to count. Designed to encourage you to eat more positively and to make you feel good, inside and out! You can eat as much as you like from our FeelGood category, then just count the Checks for anything else.

FROM US, TO YOU At Scottish Slimmers we believe if you have the desire to change, you also have the power to change. And we're here to help!

There's no doubt that most of us will be glad to see the back of 2020, a year when lifestyles, jobs and finances have been challenged, and there have been days when it's been difficult to see the bright side. With so much out of our control, we recognise that, in these difficult times, you might want or need a kickstart or a nudge to keep on track so we're delighted to send you our Winter magazine.

We may not be together in the way we'd like so, if you're thinking about a Zoom party, try our delicious and guilt-free cocktails. You'll also find super recipes for sharing, slimming success stories and tips for seasonal self-care.

Create more time for yourself with our batch cooking guide and start the New Year with healthy habits and peace of mind.

Looking ahead, one thing you can rely on is Scottish Slimmers' commitment to building services and support to improve your wellbeing; to be there to create a healthier relationship with food, to celebrate each step to success, and to inspire you just in time for the New Year. Have a good one!

NUTRITION FOR THE HOLIDAY SEASON

PAGE 07

DITCH THE DIET FOR A DAY!

The holidays mean indulging a bit more than usual so, instead of sticking rigorously to your plan, why not enjoy the moment and focus on maintaince.

Here's how to celebrate, eat well and enjoy your pigs in blankets without gaining an extra layer.

Eat breakfast

Start your day with a nutritious breakfast to fill you up and prevent you from snacking later in the day.

Schedule time out

Staying active during the holidays will help maintain your weight. It may be tempting to sit down in front of the TV and chill all evening, if you schedule at least half an hour for a walk every day, you'll feel much more virtuous.

Little Indulgences

The holidays are about indulging a little. If you love a certain type of food then have a small portion. Pass on anything you don't absolutely love, and save Checks for something you do.

Plate up right

As tempting as it is to fill your plate with delicious stuffing, pigs in blankets and mash potatoes, it would be better to fill half of your plate with healthy foods.

PAGE 08

EATING MINDFULLY Ever finished a meal without even remembering it? Or eaten because you are stressed or tired? If so, then it’s time to become more mindful about your food.

The benefits of mindfulness on our mental and physical health have been recognised for thousands of years, and studies have shown that mindful eating can have a significant effect on weight loss.

Mindfulness focuses on appreciating every moment, understanding what you are feeling, your thoughts and decisions, and paying more attention to the present.

Start by listening to your body. It's easy to mistake thirst for hunger, the signs are the same. A glass of water every hour will keep you hydrated and more alert to how your body feels.

When you eat mindfully, your brain notices that you are eating; by chewing more and enjoying every mouthful, stomach pains and indigestion lessen as your digestive system learns processes food effectively.

What’s more, when you take time to enjoy your food, you are less likely to be looking for a sugary dessert shortly after.

Eating because you are bored or stressed can become a bad habit, so eating at regular intervals can avoid emotional overeating and snacking.

Eating mindfully can help encourage positive habits and healthy eating choices as your food becomes more nourishing as well as satisfying to your body. Try it, you won't be disappointed!

PAGE 09

BE T T E R BY T H E BAT C H All it takes is a little forward planning, but batch preparing or cooking can save you time, effort, stress... and keep you on track for making the right eating choices for days ahead. Batch cookery is the saving grace of busy people who want to have tasty home-cooked food but may be strapped for time.

Family commitments, leisure activities and work all put pressure on time and enthusiasm for cooking, and this is when it's easy to slip into making poor food choices. With

The Benefits: Healthy home-cooked meals to heat and eat.

You know exactly what's in your meal, no hidden sugars or processed ingredients.

As well as saving time, save money and cut down waste.

Take the hassle out of deciding what to eat on busy days.

Keeps your weight loss on track.

S IM P LE T IP S F O R BA T CH CO O KING Make a list of all the ingredients you need and purchase them then set aside some time, say once a month, to get busy in the kitchen.

Once you’ve had your cookery session, the dishes can be portioned up and frozen in food containers or freezer bags.

Remember to label and date your containers – prepared food should keep for three-six months in the freezer.

Keep frozen vegetables on standby as an accompaniment to your meals, these are quick to cook and require no preparation.

To get you started, we have a couple of mouth-watering meals that freeze well – and many more on the website - all ready to have on standby for busy days.

PAGE 10

SPAGHETTI BOLOGNESE Serves 4 FG 0 | GC 1 | CC 16

I N GREDI EN T S : 230g whole wheat spaghetti (dry weight) 350g turkey mince 170ml chicken stock 2 X 400g can chopped tomatoes 2 small red onions- finely chopped 2 red peppers- deseeded and chopped 2 garlic cloves- crushed 2 tsp tomato puree 2 tbsp chopped fresh oregano Olive oil

M ET HO D: 1. Cook the spaghetti in a large saucepan of boiling water for 12-15 minutes until cooked. While that's cooking, prepare the sauce.

2. Spray a frying pan lightly with oil and place over a medium heat. Cook the onion, red pepper and garlic until softened. Add the turkey mince and cook, stirring for 3-4 minutes until colour changes.

3. Add the tomatoes, tomato paste, chicken stock, seasoning and herbs. Turn up the heat and let the sauce bubble away for 5 minutes, stirring occasionally.

4. Drain the spaghetti and divide into 4 portions. Top with the Bolognese sauce.

5. Allow to cool completely before freezing.

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VEGGIE LENTIL CURRY Serves 4 FG 0 | GC 1 | CC 9 I N GREDI EN T S : 400g can of green lentils (drained) 120g brown rice (dry weight) 125g low-fat natural yogurt 400g can chopped tomatoes 300ml vegetable stock 200g button mushrooms 1 small onion (chopped) 2 carrots (sliced)

2 celery sticks (chopped) 2 garlic cloves (finely chopped) 1 tbsp paprika Rice or sunflower oil Handful chopped parsley Salt and pepper

M ET HO D: 1. Spray a large pan lightly with oil and place over a low heat. Add the onion, carrots, celery and garlic, and cook gently for 10 minutes until tender.

2. Stir in the lentils and paprika and cook for 1 minute. Add the tomatoes and vegetable stock. Bring to the boil.

3. Reduce the heat and simmer for 10-15 minutes. Stir in the mushrooms, season to taste and simmer for 5 minutes. Swirl in the yogurt and sprinkle with parsley and extra paprika.

4. Meanwhile, cook the rice according to the instructions on the packet. Serve the curry on a bed of rice.

5. Allow to cool completely before freezing and defrost thoroughly before heating.

PAGE 12

SIP SMARTER & ENJOY THE CELEBRATIONS

ENJO Y A CELEBR A T O R Y D RINK, WIT HO U T F A LLING O F F Y O U R WEIGHT LO S S WA GO N. Staying on track in normal weeks can be easy but with our routines out the window and all the festivities, for many of us, weight loss efforts will be placed on the back burner for a few days, Alcohol is high in Checks, so you could be ruining all your good weeks of healthy eating. That doesn't mean that you can't drink alcohol, only that you need to choose your drinks wisely.

It's worth remembering that alcohol can increase your appetite, but planning ahead can go a long way when you're in the mood to munch.

Fruit and veggies with dip are always good to have in the fridge, and popcorn, nuts or whole-wheat crackers with cheese will keep you going without the guilt.

T O P T IP S Keep it simple, with light beers or drinks with zero sugar mixers rather than sugary fruity cocktails which can be very high in Checks.

Add ice to your drinks to dilute them and stretch them out further.

Alternate each alcoholic drink with water, a soft drink or some soda water with a slice of lime.

Follow our tips and you can celebrate without guilt or heaches. You'll thank us in the morning!

PAGE 13

Cocktail Countdown The ringing in of the bells is a moment of optimism and hope for the year ahead, and we want you to celebrate in style, but alcohol is high in sugar so invariably high in Checks. Pack up any guilt for the night and get mixing your favourite.

Remember to alternate alcoholic drinks with water and watch the Checks in your mixers - light is better to avoid completely blowing the Checks budget.

Here are our favourite low calories drinks, perfect to have a little bit of fun and still keep within your daily allowance.

Safe weekly alcohol limits 14 units for men & women 1 unit is half a pint of beer, half a standard (175ml) glass of wine, single pub measure of spirits (25ml).

GLITZY GIN Makes 2 FG 3 | CC 3 I N GREDI EN T S : 55ml gin 2 tbsp lemon juice 1 tbsp syrup Lemonade or tonic water

M ET HO D: 1. Fill a shaker with ice, combine all the ingredients, except lemonade/tonic.

2. Shake well for 5 seconds 3. Top up with lemonade or tonic, garnish with a slice of lemon before serving.

PAGE 14

PINK MOJITO Makes 2 FG 1 | CC 1 I N GREDI EN T S : 25ml white rum 250 ml light cranberry juice 2 tsp Chambord Raspberry liqueur 2 tsp sugar syrup 6 mint leaves 1/2 lime 3 raspberries

M ET HO D: 1. In a tall glass, crash the mint, lime and raspberries in the sugar syrup.

2. Add crushed ice, then pour the rum and Chambord.

3. Stir well and complete with cranberry juice.

4. Garnish with mint.

MOUTH-WATERING MARGARITA Makes 2 FG 3 | CC 3

I N GREDI EN T S : 70ml tequila 35ml triple sec or orange liqueur 100ml coconut water Juice of 1 lime

M ET HO D: 1. Pour the Tequila, orange liqueur and lime juice into a cocktail shaker.

2. Add a handful of ice cubes and shake vigorously for 10-15 seconds.

3. Strain into a martini glass with half the rim damped with water, then dipped in salt.

4. Add a lime wedge on the rim by way of garnish.

PAGE 15

CRANBERRY MOJITO Makes 4 FG 5 | CC 5

I N GREDI EN T S FO R EACH M O JI T O : 10 leaves mint 1/2 lime 4 tbsp Cranberry syrup (see below) 4 tbsp/ 60ml rum Ice and soda water

I N GREDI EN T S FO R T HE S YRU P : 500 g cranberries 150 g sugar (or Half Spoon sweetener) 250 ml water

M ET HO D: 1. Put the cranberries, sugar and water into a saucepan and bring to a simmer for 10 minutes until the sugar has dissolved and the berries burst.

2. Leave to cool for a few hours or overnight.

3. Strain the mixture into a jug, pushing it through the sieve with a spoon.

4. Put the mint leaves in a glass with the lime juice, mix and crush together with the handle of a wooden spoon.

5. Add Âź the syrup, rum and ice and stir or shake in a cocktail mixer.

6. Top up with soda water and add a sprig of mint and a few cranberries to serve.

PAGE 16

KIWI BERRY MARTINI Makes 2 FG 5 | CC 5

I N GREDI EN T S

M ET HO D:

1 tbsp of kiwi syrup (see below) 2 tbsp gin ½ tbsp vermouth Ice

1. Put water and sugar into a small saucepan and simmer stirring until the sugar & sweetener dissolves.

2. Roughly mash the berries and add to the syrup and bring back to the boil.

3. Simmer for 5 minutes until the liquid has reduced by half.

4. Leave to steep until it goes cold.

5. Strain into a clean container, pressing the kiwi through the sieve.

6. Pour 1 tbsp of the syrup into a cocktail shaker with the 2tbsp gin, ½ tbsp vermouth and some ice.

7. Shake well and pour into a cold martini glass.

8. Garnish with a kiwi slice

I N GREDI EN T S FO R T HE S YRU P : 100 g sugar 200 g Kiwi Berries 8 tbsp gin 2 tbsp dry Vermouth

SCOTTISH SLIMMERS

SUCCES STORIES

PAGE 18

C OME D I AN LI G H T E NS UP Stand up comedian and radio presenter Bruce Devlin always liked a laugh, but was unhappy with what he saw when he went on TV! Bruce, a standy-up comedian and compere, well respected as a former BBC presenter. “After seeing myself on telly with Lorraine, I knew action had to be taken,” says Bruce, who had teamed up with Lorraine Kelly to support an STV Appeal.

When Bruce saw himself on the screen, next to a very petite Lorraine, he realised he needed to lose weight and turned to Scottish Slimmers for help. At the beginning he weighed in at 18 stone 4lb and, after only one month managed to lose a stone following Scottish Slimmers' eating plans.

"My lovely mum gave me the grey coat I’m wearing in these pictures as a Christmas pressie,” beams Bruce. "he bought the XXL for me but it was too big so she changed it for an XL. I’m delighted to say that, before I got the chance to wear it, I lost more weight –so she had to go back to Marks and Spencer for a THIRD time to get me a LARGE. I was chuffed!”

the t o Ig e r r it, o a f e e "B ow t." t h e g c i n e we cha r o tm s o l I

PAGE 19

Bruce would have never imagined anything like it.

He has always been prone to putting on weight and finds that his life as a stand up comic makes it even harder to keep in shape. “Being on the road as a stand up comic means you eat at odd times. It’s late nights, free booze and not looking after yourself,” admits Bruce. “I knew I had fallen into bad habits.”

Scottish Slimmers helped him to abandon the old habits and develop a healthier lifestyle. "It requires common sense and support to change your habits to healthier ones and that’s where Scottish Slimmers definitely helps.

“Now when I head to the fridge I stop and think – why am I at the fridge? Do I really need what I am reaching for? It’s all about how I am feeling. It's hard to stop using food as a crutch but I am learning."

"Scottish Slimmers has shown me how to have my cake AND eat it (just not in one sitting)!

Before

“I’m determined to succeed. I know what unhealthy Bruce feels like and I much prefer the healthier Bruce!”

PAGE 20

C H ANG I NG LI FE WI T H SC OT T I SH SLI MME R S Louise Ramsay’s life changed the day a dear friend told her a harsh truth – unless she lost weight, her life was seriously at risk.

Louise knew it was true and decided to join Scottish Slimmers. More than ten stone lighter and 11 dress sizes smaller, Louise’s life and health have been totally transformed.

“I’m half the woman I used to be!” laughs Louise Ramsay, who, since joining Scottish Slimmers lost 10 stone 9½lb.

Louise joined Scottish Slimmers after her good friend Linda, who is a nurse, bluntly told her the health risks of being so overweight. “I was upset but I knew she was only saying this to me because she loved me and wanted me to stick around.”

Louise admits that, at that point, she was already having problems with her health. “I had asthma, I felt ill all the time and I couldn’t even walk up a flight of stairs without wheezing,” says Louise. On top of that as her her family is prone to type 2 Diabetes, and her weight was increasing the risk of developing this life-changing condition.

“I am half the woman I used to be and much happier!”

PAGE 21

After losing eight and a half pounds over her first week Louise felt amazing. "It was a gorgeous day so I took my dogs for a walk, feeling on top of the world. I’d lost over half a stone – I was on the way to the new me!”

Following the FeelGood eating plan, she started making simple changes that in end had a big impact on her health.

“My asthma began to improve, I could go for a walk without feeling tired and I began to feel happier within myself,” says Louise. “And with every mini-target I reached, I had another surge of motivation!”

As Louise’s weight continued to drop, she discovered the joy of shopping. “When I was heavy, there were so many shops I didn’t even bother with because I knew there would be nothing in my size.

"The first time I went shopping in Zara, there were tears in my eyes – for the right reason! The coat I was trying on actually fitted me! That was a wonderful feeling." she says.

Thanks to her 10-stone weight loss, Louise has dropped from a size 32 to a size 10, has become much more active, rediscovered her social life and progressed at work. Being slim has changed so many aspects of my life,” says Louise.

Before

“I’ll forever be indebted to Scottish Slimmers for helping me become the healthy, happy person I am today "

PAGE 22

POSI T I VE PAR E NT I NG After seeking support from Scottish Slimmers they are now eight stone lighter as a couple – and have eight times more energy!

Paul and Louise Robinson had a very good reason to lose weight – their little girl, Kayleigh. The doting parents found the strain of working full-time and looking after their young daughter was compromising their own eating habits.

“When Kayleigh was about a year and a half old, we realised just how much extra energy we were going to need to play with our daughter,” says Paul. He admits that as they were both overweight, they seemed to spend any free time fighting off feelings of total exhaustion.

Louise reveals that, only a few years earlier, she had already lost six stone. "When I reached a size 24, I decided enough was enough and joined Scottish Slimmers."

After her pregnancy her weight started to creep back on.

Says Louise, “I didn’t really think about my weight too much when Kayleigh was tiny but when she was a couple of months old I went back to Scottish Slimmers.”

This time around her husband decided to embark on the journey with her. “I told Louise that, from now on, I would eat the same as her,” says Paul, who by then weighed 17 stone, 12lb.

“We both found it really easy to stick to the Plan, especially as there were so many great Scottish Slimmers recipes to try,”

PAGE 23

“We were both determined Kayleigh would soon have a slim mum and dad." From then on, almost every week, Kayleigh’s mum and dad became just that little bit slimmer.

During their weight-loss journey Louise and Paul gave each other lots of encouragement. “We were both kept motivated by our steady weight losses,” says Paul, who reveals that he was amazed by how quickly his energy levels began to rise.

“With a full-time job and Kayleigh to look after, I simply didn’t have enough time to take regular exercise,” says Louise. “However, once I had my routine sorted with Kayleigh, I realised I could treat myself to a little ‘me-time’ and I started going to the gym again.”

Paul got down to 13 stone 12lbs – a weight loss of exactly four stone. While Louise followed suit and reached her Target Weight after losing 1 stone.

“I fully expected Scottish Slimmers to make a difference to my weight loss and I was delighted by how quickly my weight dropped." said Louise. "Now all three of us have such fantastic fun together!”

Before

“Apart from getting married and having Kayleigh, losing weight is the best thing we’ve ever done!”

WINTER WELLBEING

PAGE 25

DRESSING DOWN (A SIZE) If you feel you have slightly missed the boat to be ‘slimmer’ for the winter holidays, then we might have a few tricks and tips up our sleeve to make you appear a whole dress size slimmer.

Balance out your body If you’re wearing a wide legged trouser, pair it with a fitted top to balance out your body. Avoid wearing only floaty and round clothes.

Dress your casuals up with heels No need to run out and buy something new, dress up your old jeans or trousers with a nice pair of heels. You’ll be elongating your legs, forcing yourself to stand taller and in turn you’ll look slimmer.

Belt up Pop a belt over your favourite dress to cinch in that waist. Go for a wide nylon with a bit of give, slimmer ones will actually make you look larger instead of smaller.

Pick prints wisely Prints aren’t actually as slimming as solid colours, though many believe they are.

Make prints work for you and if you’re bigger on the bottom try pairing a printed dress with black tights. The golden rule of prints is the smaller the print, the smaller you look.

Choose underwear that fits If you haven’t aced that base then anything you layer on top is set to look misshapen and frumpy. Invest in a few good bras by going to your local store and getting sized properly. Also a good pair of spanx goes a long, long way!

So even if you happened to have over indulged a little bit this year stop worrying and feeling self-conscious. You are beautiful

PAGE 26

TAKE CARE OF YOUR SKIN THIS WINTER Now the weather is colder, it’s time to switch up your seasonal skincare routine.

Cold weather can cause your skin to become dull and dehydrated, so it's important to protect your skin. Here are our top tips.

Exfoliate Rid your skin of dull, dehydrated cells by exfoliating twice a week.

Try using a face scrub rich in Vitamin C or Vitamin E to brighten and refresh your skin.

Moisturise

Cold weather and central heating can have a serious impact on your skin.

Combat that familiar dry, dehydrated feeling with a good layer of intensive moisturizer in the morning and evening.

Remember to bring the product down your neck to promote skin elasticity and regeneration.

Keep it handy

Keep a travel sized hand moisturizer in your bag and at work. The skin on your hands is very delicate and should be moisturized throughout the day, particularly as the weather gets chilly.

Don’t ditch your SPF Just because you can’t feel it doesn’t mean it isn’t there. Sun rays can still be as damaging to your skin in the cooler months. Choose products that contain SPF or better still wear a layer of suncream during the brighter days.

Boost your 5-a-day

Your skin and body need the vitamins and minerals from fruits and vegetables to regenerate and regrow healthy skin cells.

Avocados contain healthy fats that promote skin regeneration and elasticity.

PAGE 27

YOUR EXERCISE ESSENTIALS If you're completely new to exercise... don't worry! Scottish Slimmers has got you covered. You've already taken the first steps by simply taking the time to read this article.

On the road to fitness, motivation is everything. It's important to get off to a good start so here there are the essential items that you need to begin any exercise plan: First, invest in a decent pair of trainers that suit the exercise you decide to do. Make sure you prioritize practicality over fashion - getting a comfy, sturdy pair of trainers is more important than getting a pair that looks good.

Treat yourself to some new fitness clothes. When you look fabulous, you feel great.

Breathable fabric is best for exercise to help you cool down.

Create the ultimate workout playlist that will motivate you to keep going when things get harder. Tired of looking for the perfect tunes? Head over to our Scottish Slimmers Spotify playlist.

Invest in a fitness tracker to count your steps and keep you motivated! This is great if you're new to exercise and want to increase your daily step count.

Buy a notebook or use an app.

You might think this is a strange one but it will allow you to write down your progress after each session. In time you will start to notice the progress you are making.

With the exercise essentials, what fitness goals will you set yourself?

More on the website.

PAGE 28

TOP TIPS TO PRACTICE MINDFULNESS WHEN YOU ARE FEELING HUNGRY 1. Sit down for meals and remove distractions such as the TV or phones.

2. Slow down. Chewing aids digestion.

3. Enjoy your food without any guilt.

Slowing down your eating and taking time to enjoy the taste of your food, you will allow your body to tell you when you are satisfied and had enough.

4. Learn how your body feels when you eat. When you feel comfortable but not stretched or bloated, stop eating.

These are habits that might take time to get the knack of - 14 to 21 days for most people - but they will help you create a more healthy eating lifestyle.

Using our brains to enjoy every moment can help to reduce stress, improve concentration and lower blood pressure.

Our busy daily lives often feel like we are operating on auto-pilot and that results in functioning or doing things, rather than taking time to enjoy the experience and cherish what your body and mind can achieve.

AS BUDDHA REMINDS US:

“BE WHERE YOU ARE, OTHERWISE YOU WILL MISS YOUR LIFE.”

PAGE 29

LOVE THE SKIN YOU'RE IN

We're all guilty of it... spending far too much time focused on the things that we can’t do, rather than focusing on the amazing things that our bodies can do.

A simple switch in our thinking, to focus on functionality, will help to balance this, giving us a completely different perspective.

At Scottish Slimmers, we want you to feel empowered to love your body for what it can achieve... and has already achieved. Our bodies and minds can achieve amazing things, start celebrating!

Be your own best friend

Start treating and talking to your body like it’s your best friend. You wouldn’t give your best friend a hard time for missing a workout. You would motivate them to go back the next day and tell them not to worry.

Positive thinking

Adopt a positive mental attitude into your daily life. This means looking at the brighter side of life rather than the negative side. Try ignoring negative comments that drag you down.

Inner beauty

Beauty comes from within. It’s not about trying to fit into a stereotype that we think exists. Beauty lies within so let your personality and amazing qualities shine.

Remember to share these tips with your friends and family to inspire them to love their bodies too.

PAGE 30

BELIEVE IN YOURSELF

WI N NI N G AT WEI GHT L OSS ISN'T ABO UT W H AT T HE S CA LE S SAY, I T'S A BO UT HOW YOU F EEL !

Can a can-do attitude be the only thing standing between you and a healthier, happier you? You better believe it!

Change your can'ts into cans and soon your wins will be losses with Scottish Slimmers.

People who doubt their ability to lose weight and change their lives are often found to self-sabotage and lose less weight than their more positive, can-do counterparts.

Positivity can be contagious so you can count on Scottish Slimmers to give you some mood boosting, feel-good tips in the hope you'll catch that all important can-do attitude.

Recognise achievements

It could be anything you like: a work place achievement, a family goal you reached or maybe managing to pop aside savings for the future.

Find a balance

You need to still enjoy your life so if locking yourself in a gym 6 days a week isn't enjoyable for you then do something else.

Make sure you are eating enough but avoid overeating. Exercise isn't an excuse to add treats! It takes a while to find what is right for you and it is never going to be the same as anyone else.

Remember why you started:

You have a lot to gain from adopting an healthy lifestyle.

More energy to do what you love, being able to sleep a bit better, and even just the mood boost that comes alongside eating better.

SUBSCRIPTIONS MONTHLY S U B S C R I P T I O N • Unlimited Web & App Access • Search popular brands • App enabled barcode scanner • Members' exclusive recipe book

QUARTERL Y S U B S C R I P T I O N • Three months for the price of two • Unlimited Web & App Access • Search popular brands • App enabled barcode scanner • Members' exclusive recipe book

ANNUAL S U B S C R I P T I O N • 12 months for the price of 9 • Unlimited Web & App Access • Search popular brands • App enabled barcode scanner • Members' exclusive recipe book • A different menu every day of the year

www.scottishslimmers.com