Fresh Start Issue 6 - The Slimming Clinic Magazine

ISSUE 6

APRIL 2020

HOW CAN SLEEP HELP

you lose weight?

REMOTE

r u o y Find

APPOINTMENTS AVAILABLE

r e m m ‘Su ’ e l k r a Sp

Read

LAUREN’S STORY

t s o l I “

” s b l 2st 7

NEW LIFjarE s!

for old

Here are our favourite stacked jar recipes for you to try.

FOLLOW US Facebook: TheSlimmingClinicUK Twitter: TheSlimClinic Instagram: TheSlimClinic WELCOME to the spring/summer online issue of The Slimming Clinic Fresh Start magazine.

We are living through some incredibly difficult times at the moment and we hope that you and your loved ones are all well and coping with this new, temporary, way of life.

As with most businesses, The Slimming Clinic has had to adapt during these times. Our priority has always been, and will always be, the safe and effective treatment of our patients.

We wanted to make sure we could still support all patients, even during lockdown and we are now thrilled to say we offer remote appointments for all our patients, where you can speak to a Doctor over the phone and have your medication delivered to you safely and securely by courier.

Find out more about our brand-new, remote appointments service on page 5.

Also inside the issue, you’ll find lots of helpful tips to help you get through whatever the next few months will bring. We have packed the pages with tips for how you can look and feel your best and find your body confidence ‘sparkle’ – page 12 – as well as busting some myths about weight loss – did you know carbs aren’t the enemy?!

(Page 32) As well as that, we have advice from all our experts, from Dr Jane giving you sleep advice – page 24 - to Lesley, our Dietitian talking about how to reduce bloating – page 16 – something so many of us suffer from.

We also spoke to our Movement Coach, Bhavin, about how you can keep moving and save aches and pains after a long day at your desk. He shares his best stretches and exercises with you – page 14.

Additionally, we have a great article from our Mindset Coach, Andrea, who gives us help in ‘Unlocking our Successful Mindset’ – page 38 – showing us how we can keep positive when things on our weight loss journeys might get tough!

As well as all of this, you’ll find recipes, inspiring success stories from our wonderful slimmers, information about our programmes and so much more.

So if you’re looking for motivation, advice and a break from it all, you’ve come to the right place!

Get relaxed in a comfy deck chair or sofa, and while away a couple of hours in the pages of our magazine.

Wishing you health and happiness!

h a n n Ha

Fresh Start Editor

2

“I lost

3st 9lbs” Linda

Inside this issue PAGE 05

PAGE 22

PAGE 34

REMOTE APPOINTMENTS

NEW LIFE FOR OLD JARS

WE’RE STILL here supporting you with remote appointments during reduced social contact. Find out how you can join The Slimming Clinic, without having to come to clinic!

WE’VE GOT some great recipes you can make using the old jars stored in your cupboard.

WEIGHT LOSS MYTHS – BUSTED

PAGE 06

PAGE 24

STEPH’S STORY

CAN SLEEP HELP YOU LOSE WEIGHT?

STEPH LOST an incredible four stone with our Plymouth clinic.

Find out what losing the weight has done for her confidence!

HOW IS sleep and losing weight connected? Can getting more sleep help you lose weight? We explore the connections.

PAGE 08

PAGE 26

WEIGHT LOSS PROGRAMMES GET MORE DETAILS about the weight loss programmes we offer – including our newest programme for 2020!

PAGE 12 FIND YOUR SUMMER SPARKLE DON’T spend another warm season hidden away and afraid to do what you want. Find your spring/summer glow with our tips on boosting your confidence.

PAGE 14 SEATED EXERCISES FINDING YOURSELF hunched over your makeshift workingfrom-home desk? Or seated for longer periods of the day recently? Get some fab exercises you can do from your seat.

PAGE 16 BEAT THAT BLOAT ARE YOU BLOATED A LOT? It’s a common complaint in clinics. Lesley, our Dietitian, gets to the bottom of what might be causing it.

PAGE 18 LAUREN’S STORY LAUREN WAS at her lowest when she turned to The Slimming Clinic. After losing two and a half stone, she not only looks fabulous, but feels it too!

ASK THE DOCTOR – SLEEP SPECIAL WE SPOKE TO Dr Jane and asked her your burning questions about sleep and how to get better quality.covered.

PAGE 28 RECHARGE YOUR BATTERIES IF YOU’RE finding you’re often feeling drained, exhausted or onthe-go, read about how you can recharge your batteries and start to feel better.

PAGE 30 MANAGE YOUR FOOD CRAVINGS FOOD CRAVINGS are off the chart at the moment while we’re in lockdown. Find out more about how you can keep them in control with our traffic light system. access it.

PAGE 32 SAMANTHA’S STORY AFTER SHYING AWAY from playing with her children on numerous occasions, Samantha decided it was time to do something about her weight! She’s now lost an amazing four and a half stone – find out how!.

theslimmingclinic.com

CAN’T EAT CARBS? Need to cut hundreds of calories a day? Find the most common dieting myths busted in our article!access it.

PAGE 36 ICE, ICE BABY ICE CREAM season is here, but which ones are lowest in calories and which ones should be eaten in moderation? We can tell you!

PAGE 38 CALORIES IN YOUR FAVOURITE SNACKS WE SHOW YOU how long it takes to burn off your fave snacks doing various exercises. It might be time to stop paying the biscuit tin so many visits!

PAGE 40 UNLOCKING YOUR WEIGHT LOSS MINDSET YOU’VE DECIDED to change your life and lose weight, but after a couple of weeks, your determination and willpower flags.

How can we keep it up for longer?

Andrea our Mindset Coach answers questions on how to stay focussed.

PAGE 42 WORK OUT THE PRESSURE WE’VE PUT together our favourite exercises to help you stress-bust when you’re feeling underpressure. Try some of these to kick your tension.

PAGE 44 OUR WEIGHT LOSS MEDICATIONS WANT TO KNOW more about how our weight loss medications can work for you? We’ve got the details on what they are and how they help you to lose weight – for good!

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WHO

WE ARE THE SLIMMING CLINIC has over 30 yearsexperience in medically assisted weight loss programmes.

We are proud to be the UK’s largest privatelyowned medical slimming clinics.

We are regulated by the Care Quality Commission (CQC) in England, Healthcare Improvement in Scotland (HIS) and Healthcare Inspectorate in Wales (HIW) who are all independent regulators of health care services.

These regulations guarantee that you are receiving the ‘gold standard’ of health care services from us and you can rest assured that we are regularly inspected to ensure the highest level of care is always upheld for every patient who visits our clinics.

We at The Slimming Clinic operate under key values that we believe are the foundation to helping you achieve amazing weight loss success: • We will help people to look better, feel better and achieve their dreams • We believe in simple science – proven effective treatments, delivered without over-complication •

We will take personal responsibility for being the best we can be – every day is a fresh start, another chance to be better than yesterday

• We believe that for us, it’s personal – your success is ours

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t s o l I “ ” s b l 10

5st Lorraine

REMOTE APPOINTMENTS WE KNOW that losing weight at the best of times can be hard, but now even more so. We know that boredom and being inside for long periods of the day can test even the hardiest of us and mean we’re more likely to give up on our weight loss programme than ever.

t o n e r “We’ p, so u g n i v d l gi u o sh r e h neit ” ! u o y

But we’re not giving up on you. We are still able to deliver your weight loss programme to you and will be doing so, during these uncertain times.

As we all settle into a new way of life for a little while, we have now put in place provisions to keep your weight loss programme going whilst we are all on reduced social contact.

We now have remote appointments available with a Doctor, ensuring that your weight loss journey and health is still a priority.

Whilst the delivery of your programme might be a little different in the next couple of months, the results don’t have to be!

Take control of your programme, use any time you have to really think about what you want to do with yourself over the coming months. Talk to your Doctor in your appointments to find coping mechanisms when you find yourself struggling.

We understand that these are uncertain times for all, but we are still here to support you and ensure your weight loss journey doesn’t go awry. There is no time like the present to put your health and well-being at the top of your priorities list.

We are here, we are open, and we will continue to ensure your programme is delivered to you with care and quality. We can have your medications delivered to your door* by courier and our Doctor appointments are booked in like your normal clinic appointments.

*P&P charges will apply.

All you have to do is call to book your remote appointment and bring your strongest willpower and we will do the rest!

We know you can do this!

0800 917 9334

theslimmingclinic.com

5

STEPH’S STORY

“I lost 4st”

PROJECT MANAGER Steph had previously lost four stone with The Slimming Clinic in Plymouth in 2012. However, not long after reaching her goal weight with us, she found out she was pregnant!

Fast forward seven years to 2019 and having tried a number of diets to lose weight again, Steph found herself coming back through the doors of The Slimming Clinic again and losing another four stone this time round too!

Start Weight: 18st Current Weight: 14st

Before

After

WHAT WAS IT THAT MADE YOU JOIN THE SLIMMING CLINIC BACK IN 2012?

I HAD always been up and down with my weight and was never bothered in my early teens. But as I’ve got older (and bigger!), I’ve realised how it does affect a lot of aspects of my life, which was making me really unhappy.

Since losing weight, what benefits have you seen to your life?

Now that I’ve lost four stone, I am seeing such massive benefits.

My confidence is back, and I am happy to be social again and go out with friends.

What’s more, I am back to being able to playing a whole game of netball again too and ran a 10km in Plymouth last year.

I felt so confident training for the 10km out on my own, instead of hiding away in embarrassment.

Remote appointments available!

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SLIMMER SUCCESS STORY WHAT SPURRED THE DECISION TO LOSE WEIGHT AGAIN NOW?

WHAT MADE YOU CHOOSE THE SLIMMING CLINIC?

EVEN before my son was born, I had been a yoyo dieter for as long as I can remember. Since having my son six years ago, I haven’t been able to get my weight down.

HAVING been to The Slimming Clinic before and losing so much weight, I knew it worked and could work for me again. So, I just bit the bullet and came back!

I was facing my 30th birthday in February 2020, so set myself an aim of that date to lose weight for. Sadly, I didn’t even realise I had let myself go quite so badly.

Before you decided to come back to The Slimming Clinic, what diets had you tried?

Anyone who knows me knows I have been on a different diet every week!

I had spent years trying to lose weight since having my son and giving up again when there weren’t immediate results.

My motivation falls away if I don’t lose weight quickly and nothing seemed to be working for me.

WHAT DO YOUR FRIENDS AND FAMILY THINK OF YOUR WEIGHT LOSS? THEY are so supportive and always give me lots of compliments – which keeps me motivated!

What has been the best thing about losing weight?

I am finally back to the old, happy me and friends and family have really noticed the difference in me.

I am so much happier to have photos taken of me, rather than hiding away!

WHAT HAS YOUR WEIGHT LOSS JOURNEY BEEN LIKE WITH THE SLIMMING CLINIC? It has been so great! The team in Plymouth always make time for you and the Doctor has given me various coping tactics in order to do the very best I can each week and they’re always willing to do health checks on me when I ask.

’S H P E T S S P I T P TO

t ng is a great habi nday food shoppi Su – d se ni ga or 1. Be k. ared for the wee to get you prep stop your bad h out the day, to ug ro th ty en pl t 2. Ea e evening. snacking in th just how far ss photos to see re og pr r la gu re 3. Take you’ve come!

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

theslimmingclinic.com

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Weight loss programmes at

THE SLIMMING CLINIC EVERY MEDICAL weight loss programme at The Slimming Clinic includes weekly appointments with our qualified, professional and friendly in clinic Doctors.

Each programme features a host of different benefits and extras, designed around years of patient research and individual requirements for weight loss journeys.

Depending on which weight loss programme you choose, you can receive advice and support from not just the Doctor, but our Dietitian, Movement Coach and Mind Coach as well as have access to online support groups, with other patients taking the same journey as you.

Whilst we have four programmes, each one we build is unique to the patient. Choose your programme and depending on your requirements, we will create unique and tailored advice solely for you and your goals for your time with The Slimming Clinic.

You can discuss the best programme for you with your Doctor at your initial weight loss consultation.+

+Not all programmes are available at all clinics. Please contact us for more information on what we can offer at your local clinic.

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t s o l “I � s b l t4

1s

Stacie

0 2 0 2 r o f W E N Brand QUICK START PROGRAMME! Starting a weight loss programme can sometimes seem like a big step. Knowing where and how to start improving your health and weight can seem daunting, so we wanted to make it simple and easy for you!

We now offer a 7-Day Quick Start programme at your clinic that ensures you set off with the best advice for you on your weight loss journey.* We know that everyone who comes to our clinics is unique, and that means your weight loss programme needs to be unique too.

Our Quick Start programme is your chance to meet with all our weight loss experts and get tailored, personalised weight loss advice on a 1-to-1 basis, based around you, your lifestyle and weight loss and health goals.

You will get 45-minute appointments with a Doctor, Dietitian, Movement Coach and Mind Coach, as well as one week’s worth of appetite suppressants.

They will give you 7 days-worth of advice, all contained in a booklet for you to take away after your meetings with them, to put into practice in your life to see how they work for you and to see just how easy it is to lose weight with The Slimming Clinic.

What’s more, is you can get all of this advice, expert time and help for just £44 – less than the cost of single, private appointment with any of these experts.

Once the 7 days are up, you will come back to clinic to assess the results, see what worked for you and what didn’t and based on that, start the best weight loss programme for you with us!

Quick Start is a fantastic way to kick off your weight loss journey and a great introduction to how The Slimming Clinic can help support you all the way to your goals, with every aspect that can help you lose weight, for good.

*Quick Start is available in select clinics. Please call us for more information.

See the benefits table for our weight loss programmes on the next spread. theslimmingclinic.com

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Weight loss programmes benefits

10

Weekly Doctor Appointments

To keep you on track and ensure you are getting the care and attention you deserve

Prescription appetite suppressants

Based on your requirements, the doctor will prescribe medication at your weekly appointments

Exclusive, private Facebook group

Access to our exclusive Facebook group just for Change patients. We will be sharing advice, articles and videos from our experts, including Doctors, Movement and Mind Coaches and Dietitians, as well as amazing facts, tips and recipes. The group will also give you access to other patients on the Change programme for you to interact with and gain encouragement from.

Water Bottle

An important part of any weight loss journey is to stay hydrated. We wanted to make it easier for you to drink water with our branded water bottle with helpful timing markers on the bottle.

Monthly supplement - GZ12

Exclusive to The Slimming Clinic – GZ12 is ONLY available through The Slimming Clinic. It is used by The Slimming Clinic to help appetite control and weight loss in conjunction with a healthy nutrition and lifestyle programme.

Monthly supplement - Chromium

Chromium is a mineral that is considered essential, meaning we cannot make it in our bodies so it must be obtained from our diet. Several studies have indicated that taking chromium supplements can help obesity by reducing food intake, hunger and cravings and reduce the frequency of binge eating episodes

Body Composition Analysis

Monthly comprehensive weigh-ins on our body composition scales that measure areas such as body % water, body fat % and much more – to help you see the changes outside of just your weight

Dietitian Consultation and follow ups

Regular appointments with the clinic Dietitian who will work with you to ensure the food you are eating is helping you on your journey. They will regularly review your eating habits and make adjustments to your diet ensure you are kept on track.

Movement Coach Consultation and follow ups

We know exercise isn’t for everyone, but working with our Movement Coach, you will be set realistic and positive goals for your fitness. Starting from wherever you feel comfortable and designed around your lifestyle – no matter how busy – your in-clinic Movement Coach will help you gradually increase your activity levels.

Motivational Mind Coaching and follow ups

The Slimming Clinic recognises that sometimes, our weight loss journey can be affected by our mentality. Our programme gives you access to Mindset Coaches who are on hand to help with any questions or issues you are facing in your time in between clinic visits and ensure you are in the right frame of mind to lose weight!

Filofax of weight loss resources

A practical weight loss journey assistant to take with you wherever you go. Packed with information about our services, medication, diet and movement, there is plenty in our Filofax to keep you motivated between visits to clinic. Fill in the food and exercise planners and bring to your next appointments to review with our specialists.

PAYS

Change

Transform

1 Month commitment

4 Month commitment

12 Month commitment

£110 per month

£115 per month

£300 per month

theslimmingclinic.com

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r u o y d n Fi

r e m m ‘Su ’ e l k r a p S SPRING AND SUMMER ARE SUCH FANTASTIC TIMES OF YEAR. The days are longer, brighter and warmer and moods are instantly lifted by the mere sight of the sunshine peering through the curtains in the morning.

This year, spring and summer may be spent a little differently than we might have thought, with less time outside, but still, for some of us, the thought of warmer weather can fill us with dread and anxiety.

Smaller clothes, or even thinking about heading out for a while in the sun could risk embarrassment and these are very real fears for some, resulting in putting your life on hold, or missing out on things, due to your weight and health. >

Remote appointments available!

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> At The Slimming Clinic, we don’t believe that anyone should feel like they need to shy away from the things they really want to do, simply through embarrassment or not looking the way you want to.

No matter where you are with your weight loss, you should be able to live your life, doing the things that bring you joy and happiness.

Body confidence and acceptance won’t happen overnight, but we’ve put together some tips that, practiced over time, should help you find your body confidence.

WEAR WHATEVER YOU WANT! Those feelings and thoughts of being ‘too fat’ to wear something are old news. Don’t think about the size on your label, think about what makes you comfortable and happy.

You can be happy no matter what size you are – use your clothing as an extension of your personality and wear something you really feel amazing in.

MOVE MORE We’re not saying you need to be a fitness fanatic, but activity and movement can do wonders for your body confidence and mental health.

Whether you choose to play garden games, or take yourself off for a walk or jog, or do a home YouTube workout, anything is great for you and getting your feel-good endorphins pumping!

TAKE A BREAK FROM SOCIAL MEDIA STOP FOCUSING ON THE NEGATIVE We can all easily pick out our least favourite parts of our bodies. But have you ever stopped to focus on the parts that you don’t mind, or even, *like*?

Maybe you have beautiful eyes, or long limbs, or a nice bottom (!) – whatever you like, focus on that.

It’s all too easy to criticise and sometimes, just looking a few things you don’t mind, can break the cycle of negative thoughts you might have about yourself.

If you’re feeling the stress of looking at hundreds of model-like women on social media as you scroll through, it’s simple, turn it off!

We are bombarded by images of slim, beautiful and seemingly perfect specimens constantly and it does nothing for our own self-esteem to compare ourselves to them.

And, chances are, those women have body hang-ups too. The best thing you can do is give yourself a break and not compare yourself to them!

TALK TO SOMEONE Sometimes, a really simple way to get our worries off our chest is to talk to someone about it.

When was the last time you spoke to a friend about body confidence?

Speaking to others will help you see you’re not alone, or the only one who focusses on their imperfections!

Knowing you’re not on your own is a great mental boost. Why not start a support group, send each other pictures of what you’re wearing and offer compliments to each other!

Remember, there is no such thing as a ‘summer body’, ‘winter body’ or any other season body! You don’t have to be a certain size or shape to enjoy any activity. Your body is unique and wonderful and has navigated you through to where you are in life now.

You have about 80 springs and summers to enjoy in life – make the most of them, however you can, make wonderful, lasting memories and be kind to yourself!

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

theslimmingclinic.com

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GET MOVING Wherever you are!

HOW MUCH time do you spend stationary during the day? Do you find yourself hunched and slouched with all kinds of aches by the end of the day?

Our current situation finds a lot of us at home, seated for long periods, some of us are working from home too, meaning our workspaces aren’t ideal for the jobs we’re doing. It’s so important to ensure you are moving around to stop any unwanted strains, aches and pains, while we are in this new way of life.

If you want to make the most of your seated hours, improve your posture and increase your daily activities, try out some of these moves from our Manchester Movement Coach, Bhavin. See if they make a difference!

r o tips from ou e id v re o m t e up.

You can g Facebook gro e iv s lu c x e r u experts in o on page 46 Find out more

POSTERIOR SHOULDER STRETCH Take one hand straight out across your chest. With your free hand, hold your arm at the elbow and gently push into your chest. Hold this for about 10-15 seconds.

Gently release and switch arms and do the same.

Alternate rep

etitions: 3 on

each side

CHEST STRETCH Sitting down and with you back straight, place your palms on your lower back.

Gently and slowly squeeze your elbows towards each other until you feel a stretch.

Hold that stretch for about 10-15 seconds and release.

Each time you repeat this, try getting your elbows a little closer together and deepening the stretch.

mes

Repetitions: 2-3 ti

14

UPPER BACK STRETCH Making sure your feet are firmly on the floor, stretch your arms out in front of you and link your fingers together in front. Push your hands outwards and stretch out your arms out as far in front of you as you can to stretch out your upper back for 10-15 seconds.

Release the stretch for a few moments and then stretch again.

ns: 3

Repetitio

SEATED FIGURE FOUR STRETCH Place your ankle onto your knee and pop your hands by your side. In this position, gently lean forward as much as is comfortable and hold the stretch for 10-15 seconds.

When you’ve done that, swap legs.

Repetitions: 3 o

n each side

CALF STRETCHES Standing behind your chair for added support and with your feet flat on the floor, face straight forward. Gently and slowly, lift onto your toes and hold for three seconds at the top. Steadily lower yourself back down.

5

ns: 10-1

Repetitio

LEG EXTENSION Sitting down, feet flat on the floor and back straight, gently and in a controlled way, lift up one leg straight out in front of you until your foot is at hip height, squeeze your leg muscles at the top, then carefully lower back down to the floor.

Repeat on the other side.

Repetitions: 1 0

-15 on each si

de

SEATED ROW Sitting back in your seat with your feet flat on the floor and with your back straight, place your arms straight out in front of you at shoulder level and simply ‘row’ your arms backwards, keeping them at shoulder height as you do so.

: 15-20

s Repetition

theslimmingclinic.com

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Beat that

BLOAT! Bloating – whether you feel it all the time, or just sometimes, it’s never fun. That awful feeling of feeling like you’ve swallowed a balloon or are swollen is never pleasant.

We often have patients come in complaining that they’re feeling the swell, so we asked our Dietitian in Scotland, Lesley Reid to talk to us more about bloating, what’s normal, and how you might be able to prevent it.

There’s a variety of things that can cause bloating, for example, your positioning when you’re eating.

If when you’re eating and you’re finding that you are hunched over, this can cause a bit of constriction and that in turn, can cause you to bloat. If you can, sit at a table, or in a chair with a straight back to ensure you’re not causing blockages in your digestive system and allow the food to freely pass through.

Also it can be good to look at your portion sizes if you’ve been feeling bloated. If you’re eating too much at one time, it all has to pass through your system and if you’ve consumed a large volume of food, it can cause bloating as it slowly digests.

With slow digestion can also come constipation. Constipation can happen for a number of different reasons, such as if you’re not drinking enough water. Hydration and making sure you’re drinking enough decaffeinated, clear liquids, is really important because it can help with digestion and moving fibre through your body.

That is, if you’re eating enough fibre! If you’re not eating enough fibre, it can cause the food to stay in your digestive system for longer, causing a bit more fermentation and gas and again this can cause you to bloat.

However, that is not to say you should go heavy on the fibre!

If you’ve decided to up your intake of fibre, my advice is to do it slowly, as adding too much to quickly can cause the opposite effect you want and give you an upset digestive system too.

There are also certain foods that can cause you to bloat.

Sorbitol is a type of carbohydrate called a ‘sugar alcohol’ and can be found in things like chewing gum, some sweets and berries. Consumed in high doses can cause tummy discomfort such as bloating and gas.

And if you find yourself reaching for the caffeine a few times a day, this could also be a reason for your bloating.

Caffeine causes spasms in your digestive system because it is a stimulant, which can add to that puffy feeling in your middle.

If you’re thinking, ‘well I don’t do any of the above and I am still bloating’, it could be down to your clothing!

If your clothes are little tight, they could be constricting your belly and once you take off your clothes, you may experience bloating. Trying avoiding anything that feels too snug around your middle and opting for something looser to see if that helps.

Also if you’re worrying, or you have excess stress, this can affect your gut-brain axis. The gut-brain axis sends messages from your brain, to your gut and it they’re overworking, they can cause spasms or bloating.

Try doing some mindfulness or relaxation practices at home to see if you can relieve some of the stress and anxiety you are feeling and seeing if it helps reduce your bloat. >

Remote appointments available!

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On average,

10 to 30% of the UK population will experience bloating, predominantly after eating.

It usually passes and you may have a bit of distention (swelling) but it doesn’t and shouldn’t stay for long.

THIS IS NATURAL.

LESLEY DIETITIAN > Remember, a little temporary bloating can be normal and should pass without too much discomfort.

However, what isn’t normal is if it comes with excessive diarrhoea, constipation or wind. If you find that you’re unintentionally losing weight, if there’s any issues with rectal bleeding, if you have any of these symptoms with the bloating, my advice is that you go and speak to the GP about it, as they might need to take a look at your overall gut health.

Don’t forget, The Slimming Clinic Doctors and Dietitian are here to help you with any issues you might be facing on your weight loss journey.

If you are experiencing bloating or excessive stomach discomfort, come in and see us for more advice.

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

theslimmingclinic.com

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LAUREN’S STORY “I lost 2st 7lbs” AT MY BIGGEST, I got fed up of wearing clothes that I had to wear because of my weight rather than clothes that I wanted to wear. I had lost so much confidence and pride and I had no motivation to do my makeup and hair, I had got stuck in a rut and saw no way out of how I was feeling.

Start Weight: 15st 13lbs Current Weight: 13st 5lbs

I

’ve always struggled to lose weight and over the years, I have tried so many types of diets and the most I’ve ever lost was 6lbs. I found that even when I had lost weight, it went back on twice as quickly as I had lost it and I felt constantly drained and hungry.

I had always been slim when I was younger but found my weight became a problem after having my children.

You get set into a routine where you put yourself last and everyone else first, so time for yourself to sit and plan what you’re going to eat is not possible – you just grab things when you can when you’re less busy. >

Remote appointments available!

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SLIMMER SUCCESS STORY

“ ”

I decided that I wanted to lose weight to get my identity back.

> I had heard about The Slimming Clinic through my sister in law. Her sister attends The Slimming Clinic in Newcastle.

Her sister told me how losing weight was actually enjoyable rather than a struggle with the clinic and that she just didn’t feel hungry and her cravings had reduced.

After seeing her results and that her lost weight was actually staying off it, was hard not to be even more interested. So, I took the leap and not looked back and I intend to keep it that way. Joining The Slimming Clinic was the best thing I’ve ever done.

Since losing weight with The Slimming Clinic, there have been so many benefits.

The best things are that I am able to run about with my kids and not struggle for breath or find that my legs ache and are sore. Being able to confidently walk into a shop, pick up whatever clothes I want and know I will feel happy in it when it fits nicely is absolutely great.

Even small things like being able to wear high heels without my feet hurting or getting boots to fit around my calves has made a huge difference to me. Losing weight has opened up a whole new world for me.

I have so much more energy and motivation. My confidence is the highest it’s been in a very long time.

Best of all, I can see ME again. I am finally the person I want to be and not the unhappy person I had to be because my weight was telling me so.

Before

After

It’s not just me noticing the difference either. My friends and family are finding the changes in me too. The first thing they notice is obviously the weight I’ve lost, but they also are seeing the confidence I have gained and are so proud of what I have achieved.

My journey with The Slimming Clinic has been brilliant. They have given me so much support and advice. I really couldn’t have asked for a better team and the Doctor makes you feel so good when you lose weight even if it is only a small loss.

It’s not just the Doctor who helps you though, the receptionists are great too. All the ladies in Gillingham are really helpful and are happy to answer any questions I might have and are always supportive when you come into clinic.

I’ve finally found something that works for me and I will always think that the best thing I did was taking the leap and joining The Slimming Clinic.

S ’ N E R LAU S P I T P TO

g weight takes 1. Patience. Losin y no quick fix. Ever time, there is r r step close loss is anothe big or small. be it whether u keep positive. Yo 2. Don’t give in, d an do u orse if yo will only feel w e th e will se at the end you d. ar w best re urself. Starving 3. Don’t starve yo won’t work. You yourself really ed and reaching will end up tir . 3 meals, water, for the snacks control. fruit, portion

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

theslimmingclinic.com

19

Lose weight, save money and get

WEIGHT LOSS

SUCCESS! Do you want money off your weight loss programme AND a better chance of successfully losing weight and keeping it off for good?

Then our Refer a Friend incentive could be right up your street!

t

e g d n a d n e i r F a r e Ref

* . t n ou c c a r u o ny

credit o

Remote appointments available!

20

For every person you refer you will get £25 on your account, or off your next weight loss programme with us, when your friend joins one of our programmes.

WHAT’S EVEN BETTER ABOUT THIS DEAL, IS THAT YOUR FRIEND ALSO GETS £25 OFF THEIR PROGRAMME TOO. And if you’re thinking that money off your programme is the only good part of this incentive, you’d be wrong!

Research has shown that those who embark on a weight loss journey with someone else, have a greater chance of successfully losing weight, as well keeping it off in the future.

This is down to the support and encouragement you can give and receive when you’re following the same weight loss journey as a loved one!

If you have friends, family, colleagues or otherwise who are always telling you they need to lose a few lbs or have a special occasion that they want to slim down and feel healthier for, tell them to get in contact to see how we can help.

There’s no limit to how many people you can refer or how much discount you can receive, so help your loved ones feel as good as you do for coming to clinic and refer them to us, just in time for summer!

Call us now on

0800 917 9334

for more information Refer a Friend Terms and Conditions •

The voucher can only be presented at reception on the ‘new’patient’s first visit.

•

Both patients must fill out the slimming referral voucher; the voucher cannot be redeemed unless both halves are completed.

•

The clinic will check that the ‘new’ patient has not been to the clinic before or has not attended The Slimming Clinic for an appointment for the last 90 days and then the existing patient is therefore entitled to this offer.

•

Once the ‘new’ patient has purchased a programme, both patients will receive a £25 credit on their account. This can be used against the next payment of Pay As You Slim or Change 1. If the patient is on either Change or Transform, the credit will either be added to the patient’s account for future payments or be deducted from future direct debit payments depending on when the next payment is due to be take.

•

This offer cannot be used in conjunction with any other offer.

•

The credit is valid for 6 months from the date it is applied to the account.

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

theslimmingclinic.com

21

E F I L NEW ! s r a j d l for o

LET’S FACE IT, we’ve all got a kitchen cupboard we’ve been promising ourselves we’ll declutter. You know the one, it’s usually full of tupperwares with lids that have mysteriously disappeared, old biscuit or sweet tins and a couple of odd jars.

We’re here to breathe life back into those poor, neglected jars and see if we can encourage you to get them back out of the cupboard to use for quick, on the go meals.

Here are our favourite stacked jar recipes for you to try – the beauty is, you can put as much or as little as you can fit into your jars!

URT H G O Y Y M A E CR PORRIDGE

INGREDIENTS 25g porridge oats

150g pot 0% fat yoghurt Topping of choice (fruit/honey/mixed seeds)

1. T ip 200ml water into a small non-stick pan and stir in porridge oats.

2. C ook over a low heat until bubbling and thickened. (To make in a microwave, use a deep container to prevent spillage as the mixture will rise up as it cooks, and cook for 3 mins on High.)

3. S tir in yogurt – or swirl in half and top with the rest.

Serve plain or with berries, honey and seeds.

Remote appointments available!

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LA O N A R G D E P HEA INGREDIENTS

GREEK SALAD INGREDIENTS Cucumber

Granola Low fat natural or Greek yoghurt Berries of your choice (we like blueberries and raspberries!)

Red onion

25g crumbled feta cheese

Red pepper

10ml olive oil

Cherry tomatoes (halved)

Squeeze of lemon juice

Black, pitted olives

Dried, mixed herbs

1 Peach

1. Spoon in a layer of granola, followed by a spoonful of yoghurt, then drop in a few berries.

Repeat these steps until the jar is full and slice and add your peach to the top!

2. Unlike the porridge, this one is best made in the morning, so you’re granola stays crunchy!

1. S tart by layering the tomatoes, the cucumber, the pepper, onion and olives. Gently crumble the feta on the top and drizzle with a little olive oil and a squeeze of lemon juice and sprinkle with dried mixed herbs.

2. Give it a gentle shake before eating to mix. Serve with a toasted wholemeal pitta!

DIY INSTANT NOODLES INGREDIENTS 1 vegetable stock cube Sliced carrot, as thin as possible Shredded cabbage, as thin as possible 20g frozen peas Pack of straight -to-wok noodles

OPTIONAL Squeeze of sriracha hot sauce or sprinkling of chilli powder Diced cooked chicken or protein of your choice

1. A t the bottom of your jar, place your stock cube and optional hot sauce or chilli powder.

2. A dd in your vegetables on top and the place the noodles on top of that.

3. F ill the jar with boiling water and let sit for about 3 minutes. Stir to combine.

4. A dd optional cooked chicken or your choice of protein.

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

theslimmingclinic.com

23

N A C W O H P L E H P SLEE

e s o l u yo ? t h g i e w

Sleep is great isn’t it? Think about how refreshed and alert you feel after a good night’s sleep. But did you know that sleep isn’t just good for our mental health and alertness, but sleep is also crucial to helping you on your weight loss diet.

With the current conditions we are living through, a lot of us are finding it much harder to get a good night’s sleep, or our sleeping patterns are thrown into disarray because we have no set daily routines.

People who get less sleep tend to weigh more and find losing weight harder, than those who are getting a good amount of sleep each night, even if they are following the same weight loss diet plan.

This is because when you aren’t getting enough sleep, your body overproduces the hormones that cause hunger, leptin and ghrelin. With these being overproduced, it makes you more likely to snack or overeat and feel less satisfied when you do eat, meaning you need more food to feel satiated.

Getting less than 6 hours sleep a night can also negatively affect your willpower, meaning that your brain makes more impulsive, comfortbased decisions.

24

A sleepy brain and body also produce more of the stress hormone, cortisol, which, combined with ghrelin means you’ll crave more food than you normally would and will need more food to feel satisfied and dull the cravings.

Unfortunately, cortisol doesn’t make you crave nice, healthy things either. Cortisol triggers the reward centre in your brain, which means that sugary or salty foods are on the menu, so you might find yourself reaching for higher-calorie snacks, rather than your fruit or veggies.

When you’re really tired, do you find yourself reaching for snacks higher in fat than you do if you’re more awake? A study by the Journal of Obesity took a group of healthy-weight individuals, some of whom spent five nights sleeping for four hours and others for nine hours a night.

The individuals were then shown unhealthy foods versus healthy foods. The findings showed that the group who only slept for four hours had increased activity in the reward centre when shown high-calorie foods like pizza, cake and sweets, showing that a lack of sleep could lead to poorer food choices, which over a sustained period of time, can lead to weight gain and obesity.

Aside from affecting your food choices, being tired, both mentally and physically, means you’re more likely to skip exercise in favour of resting.

On top of that, even if you do manage to talk yourself into exercise, if you are truly exhausted, you might find that you are less energised and unable to train to the best of your abilities. >

People who get less sleep tend to weigh more and find losing weight harder, than those who are getting a good amount of sleep each night, even if they are following the same weight loss diet plan.

> However, if you can get moving, even if it’s just for 15-30 minutes, it will help re-invigorate you and can help with getting a more peaceful night of sleep.

Another study into the sleep vs weight loss debate, made by Kaiser Permanente Centre of Health Research in Portland, USA, discovered that patients who slept around six to eight hours a night had a much better chance of achieving their weight loss diet goals than those who slept less than six hours a night.

It found that lower stress levels, due to better sleep, were closely associated with weight loss success. This proves that someone who is under a lot of stress and getting poor sleep, will find it much harder to stick to their weight loss programme than their well-rested counterparts.

However, what is important to remember about sleep, is whilst it can increase willpower and strengthen your good decision making, weight loss cannot be achieved simply by getting a healthy amount of sleep.

A good diet and exercise weight loss programme is key to helping you achieve your goals and getting into a healthy BMI and weight for you.

If you’re struggling to get a decent amount of sleep a night, you can get more advice about how you can drift off easier from the NHS website or if you want personalised, 1-to-1 support from an expert Doctor, talk to our specialists, who can give advice and support on how to help you get back into good sleeping habits alongside finding a diet and exercise programme that will help you to lose weight and improve your health.

t you, however you need, on Our Doctors and clinic staff are here to suppor your weight loss and well-being journey. theslimmingclinic.com 25. they can change your life how out d fin and ay tod ent tm oin app an ok Bo

A & Q R D

SLEEP SPECIAL

So, we’ve seen that sleep is important on our weight loss journey, but we wanted some professional, medical guidance.

We spoke to Dr Jane Glazebrook, who has answered some of our burning questions about sleep and how we can ensure we’re getting the best quality.

WHAT HEALTH RISKS ARE POSED

BY POOR SLEEPING HABITS? ONGOING SLEEP DEFICIENCY can raise your risk of developing chronic health problems such as heart disease, diabetes, cerebral vascular disease and high blood pressure.

Sleep plays an important role in maintaining a healthy immune system. Chronic sleep deficiency can dampen your immune response to common infections.

Ongoing sleep deprivation can alter neuronal activity causing trouble with problem solving, decision making, coping with stress and controlling our emotion and behaviour.

WHAT IS THE CORRELATION BETWEEN POOR SLEEP AND OUR WEIGHT? SLEEP ISN’T THE ONLY FACTOR that controls our weight, but there is overwhelming evidence that as our sleep goes down our weight goes up.

It also doesn’t take a long time or a lot of sleep deprivation to cause the weight gain.

One study showed that just one week of sleeping 5 hours per night (compared to the recommended 7-8 for an adult) led to participants gaining an average of 2 pounds.

26

Q&A with Doctor Jane Glazebrook

WHAT IS THE IMPORTANCE OF GETTING A GOOD NIGHT’S SLEEP? SLEEP PLAYS A VITAL ROLE in maintaining good health and well-being.

Getting enough, good quality sleep helps protect your physical and mental health.

The duration of sleep requirement varies between individuals. The general guidance for an adult is 7-8 hours.

During sleep your body is working to support healthy brain function, maintain your physical health and in children/teens it helps support growth and development.

While you sleep your brain is forming new neuronal pathways to help your learning and memory. Adequate sleep can also enhance your problem solving, attention, decision making and creativity.

While you sleep your muscles and bones repair and develop. Thus, sleep deprivation is linked to reduced muscle mass, muscle strength and bone density in both men and women. Losing mass and strength in your muscles and bones can affect everything from your flexibility and posture to your athletic performance and recovery from injury.

Human behavioural research studies have shown sleepdeprivation can lead to: • Higher calorie intake • Larger portion sizes • Increased food-related impulsivity • Experience more pleasure from food • Expend less energy

ore See pages 24-25 and read how m ght sleep can help you lose more wei

HOW CAN WE GET OURSELVES INTO BETTER SLEEPING HABITS? I OFTEN ASK MY PATIENTS to keep a sleep diary or track their sleep using a fitness band for a couple of weeks. It’s helpful to register how alert and rested you feel in the morning and how sleepy you feel during the day. This can help you and your doctor know if you are getting the right amount and quality of sleep.

If you routinely lose sleep, the sleep loss adds up. The total sleep lost is called your sleep debt.

For example, if you lose 2 hours of sleep each night, you’ll have a sleep debt of 14 hours after a week. Some people nap to ‘catch up’ on lost sleep.

However, a 20-minute power nap may provide a short-term boost in alertness, but it doesn’t give you the full sleep cycle and all the benefits of a night-time sleep. I therefore try and discourage my patients from daytime napping.

Sleeping more on your ‘days off’ can help you feel better, but it disrupts your body’s sleep-wake (circadian) rhythm. I advise my patients to improve their sleep by going to bed and getting up at the same time every day, even on the weekends. If this is too much of a stretch, try to only adjust your sleep pattern by up to an hour.

AS IT GETS WARMER AT NIGHT, HOW CAN WE ENSURE A GOOD NIGHT’S SLEEP? SLEEP OFTEN SUFFERS DURING HOT WEATHER. If the body can’t lose heat, it makes it much harder to fall asleep.

Therefore, the aim is to keep your sleeping environment and yourself as cool as possible.

• Keep your bedroom dark and airy during the day. Getting the balance between blocking out sunlight and allowing cool air to circulate is key. A thin curtain or well positioned blinds leaving gaps for fresh air to enter are ideal.

• Fans create a breeze that cools bare skin, but they don’t cool the air on their own like an air-conditioning unit. Placing a fan near an open window as the outside temperature is cooler than the inside temperature at night. If you don’t have a suitable window in your bedroom that you can leave open at night, try filling a bowl with ice and safely place it behind the head of your fan.

• Cool packs or eye masks can be helpful for immediate relief during a hot night. Even running your hands/wrists and feet under cold water is an effective method for cooling down quickly. The larger surface area and superficial veins (close to the skin) at these points can cool your blood and therefore your body quickly.

• Taking a tepid shower before bed can help promote sleep during the hot summer months. The trick is to get the right temperature. Too cold and the body will try and increase core body heat, but obviously not too hot or you’ll just heat up.

WHAT WOULD YOU RECOMMEND WE DO BEFORE BED TO PREPARE FOR A GOOD NIGHT’S SLEEP? IN OUR MODERN, BUSY LIFESTYLE there often doesn’t seem like enough hours in the day and sleep is often the first thing people miss out. Set yourself a bedtime and try to make it part of your routine.

Use the hour before bed for quiet time, avoid bright artificial light and limit screen time. The blue light emitted from TV, computer and personal devices such as iPads blocks the production of melatonin (sleep inducing hormone) in our brain.

Avoid nicotine and caffeine (including caffeinated soda, coffee, tea, and chocolate). Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of

caffeine can last as long as 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.

Avoid strenuous exercise before going to bed. The stimulating effect of exercise along with the rise in body temperature can interfere with falling asleep. However, keep up with general activity and exercise during the day!

There is much debate on eating before bed. Some evidence shows that eating certain foods before going to bed can help with sleep. However, eating a large meal or food rich in fat can cause acid reflux and heart burn disrupting sleep. Leave at least 2 hours for your food to digest before going to bed.

Contrary to popular belief, alcohol consumption actually has a negative effect on our sleep patterns. We may fall asleep quicker, but it reduces the amount of REM sleep we get. (Alcohol avoidance is recommended with The Slimming Clinic treatment programs, especially with any prescription medication.)

‘Switching off’ from the day, relaxation techniques and meditation to help us mentally wind down can improve sleep. A helpful tip is to write down all the things you want to remember or need to do before you go to bed so you don’t ruminate on them as you try and fall asleep.

Want to ask the doctor a question? email marketing@theslimmingclinic.com theslimmingclinic.com

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r u o y e g r a h c

To re

S E I R E T AT

B

Definition: To rest and relax for a peri od of time so that you fe el energetic again “She wanted to re charge her batteri es and come back feeling fresh and positive .”

?

Are you forever busy with more and more to do, jumping from one job to the next?

It might feel like you never stop and life is constantly moving at a pace that is exhausting you.

We have been forced to slow down in recent times, we aren’t allowed to do the things we were doing previously – but are you using the time to recharge your batteries? Or are you finding that you’re drained with anxiety and worry now?

If you’re finding yourself permanently drained of energy, enthusiasm, productivity and totally stressed out, you could be wearing your personal batteries down, which can have a detrimental effect on both your mental and physical health.

These days, we are reliant on gadgets that require charging regularly and we wouldn’t let them run out of juice, so why would we let our own internal batteries wear down to empty?

The good news is that just like our modern gadgets, our personal batteries are also re-chargeable and whilst boosting them back up is personal process, there are some really simple things you could try to see if they help you on the road to feeling a bit less worn-out.

So why do we feel so drained?

In the vast majority of cases, mental and physical exhaustion is caused by our overly demanding lifestyles and not by any pre-existing medical conditions that we may be suffering from.

Some of the most common reasons we hear for feeling drained are: • Too little physical activityLack of sleep • Poor eating habits • Stress So, let’s take a look at what small changes can you try to see if you can recharge your body and mind and challenge some of these common issues.

Too little physical activity How often have you promised to exercise and woken up too tired and snoozed the alarm, or found it easier to slump on the sofa when you get in from work instead of exercising?

Conversely, sitting down to recharge your batteries can have an adverse effect on your exhaustion and make you more tired.

Try heading out for 15-30 minutes at the end of the day for a little sunset wander, jog or bike ride before you settle down at home for the night.

Or how about joining one of the hundreds of online workouts available at the moment?

Exercising, even if only for 20 minutes, can leave you feeling energised and improve your mood for hours after you’ve finished, giving your batteries the boost they need.

Exercise is also linked to an improved sleep pattern too.

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Lack of Sleep

Poor eating habits

A really important part of being able to recharge is to get into a decent sleeping pattern – easier said than done in some cases!

As you probably know, your energy levels are directly impacted by your diet. Food = Fuel.

The best way to boost your batteries with your diet is to eat nourishing foods full of the vitamins and minerals we need for a healthy body and mind.

However, sleep is crucial to helping you feel better mentally and physically. NHS guidelines recommend that we get between 6 – 9 hours of sleep a night and that anything under that can put us at risk of burnout.

Eating high-calorie foods can feel comforting when you are feeling exhausted, but filling our bodies with these types of foods mean they are absorbed quickly and give us a spike in blood sugar levels. This in turn gives a short, sharp energy boost, that then creates a bigger energy comedown and leaves us feeling sluggish and bloated.

If you’re finding your sleep is a little sporadic, setting up a sleep schedule where you go to bed and get up at the same time every day can help re-programme your brain and internal body clock and build a good sleep habits.

Eating a good balanced diet of complex carbohydrates, such as wholegrains and vegetables with lean proteins and healthy fats at each meal will ensure there is a gradual release of energy into the body that will ensure you feel energetic throughout the day.

Appropriately winding down after a stressful day can also help you drift off a bit easier too. Try taking a bath, reading a book or meditating before bed to clear your mind.

If you’re finding that it’s still not working for you, try keeping a sleep diary that could identify diet or lifestyle factors or activities that are perhaps hindering your sleeping.*

30 l cravings on page ro nt co to w ho t Find ou

Stress Whilst it’s unlikely you can remove all causes of stress from your life, stress is one of the biggest reasons for mental and physical burnout.

Fortunately, there are some easy ways to try and relieve some of the stresses in your life, without making drastic changes.

Writing down your stresses, rather than internalising them can really help you visualise how you can tackle them. Whether you choose to share your worries, or keep them to yourself, writing them down can sometimes ease the pressure you’ve been feeling over what’s been worrying you.

Alternatively, you can focus on the positive and write down the things that you are grateful for – things that relax you, make you happy or contribute to reducing your stress levels.

Some of those positive things could be FaceTiming or calling the ones that you love. Belonging to a network of people improves self-worth and boosts your moods, helping put you into a better mindset for taking on stressful situations.

?

What will you try?

Like any part of a journey to improving your health and lifestyle and just like your weight loss journey, unfortunately, these changes will not drastically improve your life overnight.

However, regularly implementing them into your daily routines will eventually all add up and you should find your mood and energy levels feeling boosted.

Of course, if you try out these methods and are still finding yourself feeling unwell, you should seek the advice of your Doctor who might be able to identify medical reasons for your permanent exhaustion.

A really important stress reliever, and way of recharging is learning to say ‘no’. If you are taking on more responsibilities than you can handle, saying no, or explaining why you can’t do something is an effective way to stop you feeling overwhelmed. This could be saying no to plans sometimes, asking for more help and support with a stressful workload or getting your loved ones to help you with housework.

, theslimmingclinic.com Exercising for only for 20 minutes 29 g energised in can leave you feel

MANAGING FOOD

S G N I V CRA

IT’S SO EASY to find ourselves heading to the kitchen for the millionth time in a day and opening the fridge to see if it’s magicked up some new snacks. But snacking really can be so detrimental to your weight loss – especially if you’re eating something every time you’re in the kitchen.

We asked Elle, our Dietitian, to help us break those pesky snacking habits!

One of the most common questions we receive from patients is ‘how do I manage my food cravings?’

But more specifically, how can you manage those evening munchies that come on later in the day, when you’re feeling the most comfortable, but the least in control of your eating.

It can feel challenging to manage, and even satisfy, these cravings while you are aiming for weight loss, but it is possible to do so and is actually very important to teach yourself how to.

Keep in mind that cravings can be triggered by so many different factors, such as hunger, our environment, social situations and the people around us, as well as emotions and memories.

And since cravings are unique to each individual person, the best approach really is to manage your cravings, is to first truly understand them.

An effective tool for doing this, is the traffic light method, so red light, yellow light, green light.

When you initially have a craving, the first thing you should do is ‘stop’ at the red light. Stop and think about your current food situation. What’s causing the craving?

Why am I craving this food?

Where am I and what is the environment I’m in? Am I actually hungry? How do I feel emotionally? For some people, this 30 second mindfulness practice is enough to distract them from certain foods and eating the thing they are craving.

For others, it might be more beneficial to keep a diary or a journal. Log whenever those cravings occur in your

ELLE DIETITIAN day, and reflect on them later to see if there’s any sort of pattern or trigger that you can manage better. It could be the time of day – so 3pm is seen as a coffee break time, and you have a couple of biscuits, it could be boredom, or even sadness or anxiety. Try and find the common factor to what you’re craving, why you want it, and see if you can address it.

Once you’ve paused to reflect, now you can move on to yellow light, which is approach.

Approach the situation with an increased awareness of why you’re eating. Research has shown that evening cravings are most often related to irregular eating habits.

This could be things such as skipping meals, imbalanced diet or restricting calories or even restricting carbohydrates. Often when trying to lose weight, people find it easier to decrease their food intake, especially breakfast or skipping lunch because they’re not hungry during that time of day.

However, this actually works against you over the course of the day because food cravings start, and they increase as the day goes on. They encourage you to eat more in the evenings and make you feel less in control of your hunger.

Then, once you’ve done that, move onto green light, go.

This means putting into practice your red and yellow lights, seeing if you can work on your cravings and unnecessary snacking and finding the common reasons for why you are doing it.

Simply by decreasing your snacking and cravings, you could significantly reduce the amount of calories you are eating in a day!

it’s really a craving coming on, to decide if l fee u yo me yti an art ch is th e Us gs arise, is there a pattern? vin cra se the y wh d an en wh ck 30something you need. Tra

STOP

What is causing my craving?

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

How do I feel?

SUNDAY

Am I hungry?

What time of day is it?

APPROACH

Review why you would continue to eat what you’re craving?

TUESDAY

MONDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Do I need to eat?

Have I skipped meals today?

List of foods I have eaten today

PROCEED How can I conquer

my cravings?

MONDAY

TUESDAY

WEDNESDAY

What was my craving?

Did I use my willpower to resist?

Is there a common factor in my cravings?

theslimmingclinic.com

31

SAMANTHA’S STORY “I lost 4st 7lbs” SAMANTHA HAD always struggled with her weight and shying away from playing with her children is what spurred her into joining The Slimming Clinic in Plymouth.

Here she tells us more about her slimming journey and how a trip to the shops to try on clothes made her cry – with joy!

Start Weight: 22st 13lbs Current Weight: 18st 6lbs

Remote appointments available!

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After

WHAT WOULD YOU SAY TO ANYONE THINKING OF JOINING THE SLIMMING CLINIC? What made you decide to choose The Slimming Clinic for your weight loss journey?

I had tried so many different diets and found I got bored or was restricted on what I could and couldn’t eat.

The Slimming Clinic was recommended by a friend who wanted to lose weight for her wedding. Her loss made me feel like you know what I could do this and stick at it!

With The Slimming Clinic, your weight loss is down to you, so if you put the effort in and eat the right foods and exercise you will see the loss on the scales. There is no diet to follow and you get to make the best food decisions for you.

HOW EASY/HARD HAVE YOU FOUND LOSING WEIGHT? I have found it very easy to lose weight and stick at it with The Slimming Clinic; the staff are very friendly, informative and helpful. I love going in and having a good chat with the receptionist before my appointment.

Was there a point where you realized, “I’m really going to do it this time”?

For me the moment I realised I was going to do this was when I went into New Look and tried on some clothes in the “normal” people section and they actually fitted!

I tried on a pair of jeans and a jumper top that I thought would be really tight on me, but thought I’d give them a try anyway.

The moment I put them on and they fit, I thought I had picked up a bigger size – I couldn’t believe it! The jeans were a size I haven’t worn since I was a teenager.

I stood there for a minute in the changing room and cried, I got my phone and called my best friend I was so excited.

Getting in to the clothes has motivated me so much more as I feel like I can shop anywhere now and fit in to any clothes without feeling embarrassed about having to walk to back of the store to go to the plus size clothing.

I have dropped from a size 24 bottom to a size 18 and a size 22/24 top to a size 16/18. This is something I never thought I would be able to do and with the help of the The Slimming Clinic I have.

I’d say you have to want to lose the weight for you and no one else. Have a goal but be prepared to change it to suit you and your current situation.

You are your biggest supporter, with the right attitude, determination and encouragement you can and will do it.

Exercise as much as you can either at home or in the gym. Drink plenty of water and eating breakfast is very important.

What are the best things you have found about losing weight?

You don’t have to ‘diet’ or starve yourself to lose weight.

You can still eat all of the foods you love but in moderation.

You realise that you are more than just a “big girl” you are unique, an individual and just because something works for one person doesn’t mean it’s going to work for you.

I am so much happier now I can run without feeling like I’m out of breath, I look and feel healthier. The Slimming Clinic has changed my life and the way I eat, act and who I am.

NOW THAT YOU’VE LOST THE WEIGHT, HOW DO YOU PLAN TO KEEP IT OFF? I plan on sticking at going to the gym 3 times a week, eating a balanced diet and attending The Slimming Clinic for extra support.

SAMANTHA’S DIET DIARY Before

After

Breakfast

Nothing

Fruit and Yoghurt

Lunch

Sandwich/ Sausage rolls/ Crisps

Stew/ Spaghetti Bolognese/ Jacket Potato

Dinner

McDonalds

Bowl of soup/Salad

Snacks

Crisps/Biscuits

Fruit

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

theslimmingclinic.com

33

Weight Loss

MYTHS NAVIGATING THE world of weight loss can be a minefield sometimes. It’s mostly agreed that you should cut down on saturated fats and eat a well-balanced diet, as well as move more. But with SO much information on offer, how do we tell fact from fiction and what should we believe will help us lose weight effectively, safely and sustainably?

We thought we’d help you get to the bottom to some of the most common myths in weight loss!

All fast food makes you fat Ok, so a lot of what we class as ‘fast food’ is high is saturated fat and should be eaten in moderation. However, not all fast food is made equal!

There are loads of high street food chains that provide fast food that is healthy for you! Try going into the coffee shop and picking up a carton of their delicious hot soup, or choosing some sushi in your meal deal instead of a sandwich or instead of that 6” meatball marinara, try out a salad with some lean protein instead.

Next time you find yourself facing a fast food restaurant menu, have a quick internet search on your healthiest option!

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You must avoid all carbs on a diet There is evidence that a low-carbohydrate diet works, but only in the short term. Avoiding carbohydrates long term is not advised as our bodies need them to survive.

Rather than completely omitting them from your diet, where possible, you should look to make 1/3 of your plate complex carbohydrates, such as wholegrain, high fibre or brown versions of rice, pasta, potatoes and bread.

These take longer to digest and provide you with vital fibre in your diet, which helps keep your digestive system ticking along.

‘Diet’ foods will make you thin Whilst these low-calorie, diet foods tend to be lower in calories, they are also packed with sugar, or sweeteners to hide the fact that they just don’t taste that nice!

Some sweeteners have been linked with damage to the bacteria in your gut, so whilst they might reduce calories, in high doses, they still aren’t great for you.

The best option is to eat a well-balanced diet, filled with natural sugars, such as fruit and make sure you avoid too much sugar or artificial sweetener.

Drinking ‘Slimming’ tea and coffee makes you thin

With the promise of speeding your metabolism and burning off fat, there seems to be some great benefits to slimming teas and coffees.

Splashed all over the pages of slim, beautiful social media influencers, detox drinks are everywhere, but what we don’t talk about is the side effects of these drinks.

Most of these drinks are laxative based, and they simply serve to ‘empty’ your digestive system by making you need the toilet more. The detox drinks have been linked with missed periods, dehydration and in some severe cases, internal organ issues.

We suggest sticking to your lower caffeine, regular teas and coffees.

You can lose weight from a specific area Sadly, this one is not true. Sure, you can target areas through certain exercises, and lose weight through better eating, but where that weight comes off from is anyone’s guess!

You must drastically cut calories Severely cutting down your calories might seem like a sure-fire way to lose lbs quickly, but ultimately, it is setting you up for failure.

It might get you noticeable results in a few weeks to simply cut a certain number of calories from your diet, but it can lead to deficiencies and your body being under-fuelled.

Being under-fuelled puts your body in conservation mode and means any foods you do take on, are stored for longer, because your body doesn’t know when it will get more food again to function properly.

Under-fuelling can also cause a decrease in muscle mass. A decrease in muscle mass can slow your metabolism, meaning you’re burning less calories, even in a rested state.

The wonderful thing about humans is all our bodies are unique, but unfortunately, no change in diet, or eating certain foods will burn fat off specific body parts!

At The Slimming Clinic, we don’t believe in drastic changes or fad diets. We base our weight loss programmes on the unique needs of every patient who walks through our clinic doors.

We base our weight loss advice on what is best for you to help you change your life and health for good. By making small adjustments to your lifestyle, it means you can improve your health and weight in a controlled manner, learning ways to integrate your new adjustments with guidance from experts along the way.

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

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. . .

Y B A B E C I , E C

I

AS THE weather starts getting brighter and warmer, our snacks get cooler.

Calippo

We’ll admit it, there is nothing better on a hot summer’s day than a frozen treat!

But which one should you choose? Whilst none are particularly healthy, none are off limits with The Slimming Clinic either, as long as you’re consuming them in moderation.

9 5 Ca

We’ve put together some of our favourites and their calories, so you can make an informed decision when you’re tempted in by the ice cream aisle in the supermarket!

Twister

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Ideal for those who are on a dairy-free diet, or for anyone who loves a pure ice lolly, the Calippo is a shot of juicy refreshment on a stifling hot day.

Calories

The Twister ice lolly has been around since the 80s and is still one of the most popular on the market.

Packed with vanilla ice cream, lime swirls and a strawberry centre and shockingly, fairly low in calories!

Who’s guilty of devouring ice cream from the tub every so often? (Definitely me!)

But with tubs comes the high risk of accidently over-indulging and eating way too much.

A tub of Cookie Dough ice cream will set you back a whopping 1500 calories(!) but if you can refrain from eating it all, a reasonable, 100ml portion is 241 calories.

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Ben & Jerry’s (2 scoops = 100ml)

lories

It might shock you to see that it has more calories than a Twister or a Fab, but it still comes in at under 100 calories. There are a number of flavours you can choose too!

Fab

2 4 1 C alories

8 2 Ca

lories

This retro, milky, fruity chocolatey number offers a bit of everything on the ice cream front and is even topped with sprinkles.

If you’re looking for something on the lower end of the calorie spectrum, the Fab could be for you!

Solero

1 04 C

Cornetto

alories

2 2 5 C

Cornetto has been around since the late 1950s and we consume millions of them in the UK each year.

With a variety of different flavours on the market, each one varies in calories, but if you opt for a classic Cornetto, it would set you back about 225 calories.

Maybe this is one you might have to treat yourself to after some activity!

alories

For those whose childhoods were filled with Fruit Splits, the Solero is just a posher version.

2 7 5 C

Throwback to your youth with this ice cream covered in a fruit jacket.

Sitting neatly in the middle of our calorie table, the Solero is edging towards more of an indulgence, than a regular treat.

99

Feast

2 50 C alories

alories

Magnum

(with flake)

1 85 C

The king (or Queen) of the freezer, a classic Magnum is a really indulgent treat.

alories

If you’re into chocolate, you’ll probably love a Feast.

Filled with a hard chocolate inside, coated in chocolate ice cream and then more chocolate on the outside, this one is definitely for anyone with a sweet tooth.

Coming in at 185 calories per ice cream though, does mean you’ll have to go a bit steadier with the amount of these you eat!

The quintessential British seaside staple, the 99 (with or without a flake!)

Unsurprisingly with its high cream and sugar content, this ice cream is towards the high end of our calorie count.

Perhaps if you’re opting for a few 99s this summer, you could do some activities before and after to help reduce the impact it has on your weight loss journey!

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If you want something really special to cool you down, you’d be hard pushed to do better than a Magnum, but perhaps surprisingly, it the highest calorie ice cream options on our list.

This one is to be truly eaten in moderation, but there is no reason to say you can’t enjoy one or two this summer!

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m o d e r o B r e t s Bu lories a C g n nacki

S

SNACKING – we all do it, but what snacks have you been reaching for recently? Are you a healthier snacker, opting for yoghurts, fruit and veg snacks or do you head straight to the chocolate, crisps or biscuits?

Chances are, it’s the second and there is no harm in having a few, less-healthy snacks from time to time, but it’s when they become a bit more of a staple in your daily routine, that these snacking habits can cause disruption in your weight loss journey.

Here are some popular snacks and how long they would take to burn off doing various activities that we’re all currently adopting!* Would this make you re-think your next trip to the kitchen?

inutes m 5 1 r o f Running lories a c 0 4 1 n can bur

CUSTARD CREAMS X 2 SNACK SAUSAGE ROLL Walking: 26 minutes Running: 11 minutes Cycling: 12 minutes HIIT: 13 minutes Yoga: 34 minutes Dancing: 19 minutes Gardening: 21 minutes 38

6 9 o l ca ries

Walking: 31 minutes Running: 13 minutes Cycling: 15 minutes HIIT: 16 minutes Yoga: 41 minutes Dancing: 23 minutes Gardening: 26 minutes

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calorie

s

CAN OF FIZZY DRINK (360ML) Walking: 38 minutes Running: 15 minutes Cycling: 17 minutes HIIT: 19 minutes calorie s Yoga: 50 minutes Dancing: 28 minutes Gardening: 31 minutes

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GELATIN SWEETS (50G) Walking: 47 minutes Running: 20 minutes Cycling: 22 minutes HIIT: 24 minutes Yoga: 63 minutes Dancing: 35 minutes Gardening: 39 minutes

CHERRY BAKEWELL Walking: 54 minutes Running: 22 minutes Cycling: 25 minutes HIIT: 28 minutes Yoga: 71 minutes Dancing: 40 minutes Gardening: 44 minutes

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calorie

s

6ies 1ca7 r lo

CRISPS (35G)

BUTTERED CRUMPETS X 2

Walking: 49 minutes Running: 20 minutes Cycling: 23 minutes HIIT: 26 minutes calories Yoga: 65 minutes Dancing: 37 minutes Gardening: 41 minutes

Walking: 92 minutes Running: 38 minutes Cycling: 42 minutes HIIT: 47 minutes Yoga: 121 minutes Dancing: 68 minutes Gardening: 76 minutes

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BAR OF CHOCOLATE (45G) Walking: 65 minutes Running: 27 minutes Cycling: 30 minutes HIIT: 33 minutes calorie s Yoga: 86 minutes Dancing: 48 minutes Gardening: 53 minutes

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0 4 3 r o l ca ies

Remember, you are able to continue to consume snacks on your weight loss journey. Studies have shown that those who completely restrict the foods they enjoy are more likely to binge them in higher quantities later or give up on their weight loss completely!

At The Slimming Clinic, we promote everything in moderation and a healthy, balanced diet of the foods you enjoy alongside healthier meals and snacks. *These timings are to be used as a guide and are based on someone weighing approximately 11 stone and doing each activity moderately.

Accurate timings for an individual may be different.

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The Slimming Clinic Mind Coach, Andrea HOW MUCH of your weight loss success depends on your mindset and thoughts?

Well, as it turns out, quite a lot! We spoke to our Mind Coach, Andrea and asked her about how we can change our thoughts, to help our journey!

t e s d n i M s s o L t h g i e W r u Yo How much of someone being successful on their weight loss journey is based on their mindset?

The success of someone’s weight loss journey relies heavily around their mindset. The connection between the mind and body is hugely underestimated.

Although there are the practical solutions in losing weight, it is our own individual mindset that will determine how long any weight loss can be maintained - days, weeks, months or years. Therefore, it is a question of getting the right help to determine a more permanent solution.

Firstly, it is looking at goals and what you are wishing to achieve and how realistic these are in the timescale available. It can, sometimes, be about developing different structures to the day, breaking habits and developing individual plans to achieve this.

Secondly, and looking further into the psychology of our mind/body relationship, it is making connections of how food could be our ‘go to’ to replace loneliness, boredom, depression and stress etc. When we explore these emotions, we look at the cause rather than the symptom.

“

In order to be in the right mindset to lose weight, we also need to begin our journey to self-acceptance, building our self-esteem and self-worth.

”

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If someone has tried weight loss programmes before and then regained the weight they have lost, how can they change their mindset to believing they can lose weight for good and they don’t need to continue to yo-yo diet?

If weight loss has been achieved temporarily but not permanently, then it is a question of reminding ourselves that we are our own best experts - what has worked before, what hasn’t and what needs to change for us as an individual?

Quite often we look at diets as having an end goal, we are able to change patterns of behaviour, lifestyles and food for a limited time knowing that our end goal is in sight. Although we quite often will have the intentions for a permanent weight loss goal following a diet plan, we often find ourselves slipping back into old patterns of behaviour and finding rewards, often foods, for our achievements gained during the programme.

In order to find a sustainable solution, we have to ensure it is realistic and achievable long term. We need to be in touch with our emotional connection with food and have a replacement that is able to compensate effectively. Reward schemes are fantastic, but they need to be based away from food. The more we can learn about ourselves, the stronger we become, and we have a far greater chance at long term success

For a lot of people, they are kick-started into a weight loss journey through fear. Fear of facing the scales, fear of shopping for clothes, fear of being in photographs. How can we make sure that patients change that mindset, so they are in the right headspace to be successful on their journey?

More often than not, fear is an emotion many of us would rather not feel but we also forget to question where that fear has come from in the first place.

For many people, it has come from the mindset of others, social conditioning, images of often unachievable perfection, ridicule, rejection and our own need for acceptance and love. To be ‘ok’ with ourselves is key to success and this does not mean to be ‘ok’ with ourselves once we lose the weight. It means to accept all the great things we are right now, looking at our positives rather than the negatives.

In order to be in the right mindset to lose weight, we also need to begin our journey to self-acceptance, building our self-esteem and self-worth. The other factor is to lessen our guilt, self-punishment and criticism of ourselves, if we’ve tried but haven’t just quite reached the goal yet. Look at the positives, see the achievements we did make in that time and carry on.

When we self-criticise, it lowers our mood, often leading to depression. Low moods and negative emotions often have an association with then seeking comfort which again can lead to comfort eating. The key here is learn to be ‘ok’ with ourselves and developing a gradual change in our perspectives.

Often, we see great weight losses in the first month of a programme, but then the weight loss can slow or even plateau. What advice do you have for someone who might be thinking of giving up when the lbs aren’t dropping off as quickly?

How can we help patients to shift their thoughts about themselves from negative to positive and increase their confidence?

If weight loss slows or plateaus during your weight loss programme and you feel like giving up, it’s important to realise that any decision is yours to make but it also helps to look at the bigger picture.

In order to shift negative thought patterns to positive is fairly simple in theory, but sometimes harder in practice as it needs maintenance especially in the first few weeks.

There are fundamentally two avenues - stay on the programme, giving you support and encouragement, whilst maybe adapting certain approaches that suit your current situation and looking further into the reasons behind this plateau or slowing of achievement.

We can often start with affirmations, so saying positive things about ourselves on a daily basis. If others are filling your head with negative comments it is important for them to stop.

The second choice is to leave the programme and again trying to visualise where this will lead to long term. Try to reflect back and consider the reasons why you had joined this programme in the first place.

It is important to realise that there should not be any guilt in your decision making, but support networks often give us a greater success, speaking honestly and openly to ensure you make the right decision for you.

When looking further into the psychology of negative thought patterns It is very dependent on where these thoughts first originated from, whether this stems from childhood or later in life, certain life events can also be a trigger.

Again, it is questioning when these thoughts began and how they are manifesting themselves now. What purpose or gain do they have and how are they serving you? If we believed something about ourselves to be true once it does not mean it is true or we need to believe it now - self acceptance.

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

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WORK E H T OUT E R U S S E R P

DOES STRESS and anxiety feel like a permanent feature in your life? Are you constantly worried about something?

As if the mental effects weren’t enough, stress can also cause physical side effects too. Tension and anxiety can cause physical symptoms like type 2 diabetes, heart disease, intestinal discomfort, as well as headaches, back pain, insomnia and anger.

It’s enough to make anyone feel overwhelmed! Did you know that exercise can help relieve stress? Getting up and moving around can be a really effective stress-busting remedy as it encourages blood flow and the release of happy endorphins.

But what are the best exercises for stress and tension release? It’s really a personal journey of exploration as to what exercise makes you feel like you’re easing the anxiety, but we’ve put together a few of our favourites and why they could help you ease the pressures of the day.

1. Yoga Yoga combines a series of controlled movements and breathing meaning you really do have to zone out from the world and stay focussed on what you’re doing.

Deep breathing and slow movements trigger your relaxation response and yoga has been shown to reduce blood pressure!

2. Pilates Similar to yoga, pilates requires a high level of concentration to master the controlled movements involved. The moves within pilates are designed to increase your flexibility, core strength and body awareness.

Pilates can also help release any tensions you are holding in your back and neck, which are ailments that can both be caused by stress.

3. Tai Chi Tai Chi’s roots are based in martial arts, but its main qualities are more akin to yoga. Tai chi practices are based on flowing, slow movements that are linked to breathing techniques. Your breathing controls the movements you make and Tai chi is often referred to as ‘meditation in motion.’

Tai chi can also encourage a better sleep and increased cardiovascular fitness.

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4. Kick Boxing Kick boxing might seem like a very frenetic exercise, but it actually requires a high level of control! The punching an kicking movements required for kick boxing work as a fantastic physical stress reliever and enables you to physically work out your frustrations.

Because it is a disciplined cardiovascular exercise, kick boxing really helps you to release energy and endorphins.

5. Gardening Being a low-impact form of exercise, gardening is something that nearly everyone can do.

Weeding burns about 200 calories and hour and if you’ve got some digging to do, it can burn up to 600 calories an hour!

Gardening also puts you in touch with the earth and gets you outside in the fresh air, both things that have shown to be stressbusting and mind-clearing.

7. Tennis Tennis is a wonderful physical exercise for reducing stress. As a strong cardio exercise, it can reduce the risk of high blood pressure and heart disease.

As well as that, because tennis tends to require a partner, it keeps you connected to others, and being around other people you care about is shown to be a really effective stress reducer.

6. Dancing Who wouldn’t forget their troubles by dancing around to their favourite song?

Whether you’re a public showman or more of a secret boogier, dancing has so many amazing health benefits such as improving coordination, grace and agility, it’s definitely worth getting your dancing shoes on and pretending you’ve not a care in the world like on the dancefloor at a wedding!

If you feel particularly like branching out, learning a dance routine can be show to have slowed the risk of developing dementia, as it is a work out for your brain learning your new steps!

What’s your favourite way to reduce the stress and anxiety in your life?

Do you practice any of these physical ways to reduce the tension?

Whilst exercise won’t make your stress totally disappear, it is really effective for reducing some of the emotional intensity that you may feel, as well as creating headspace for you to be able to deal with your worries with more composure.

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

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THE FACTS SAXENDA®

How does Saxenda® work?

Saxenda® is a weight loss treatment containing the medication liraglutide.

Saxenda® offers effective and reliable weight loss by controlling appetite, curbing hunger and reducing cravings for sweet and fatty foods. The Saxenda® injection works by acting on receptors in the appetite control centre of the brain making you feel fuller and less hungry.

SAXENDA® is a daily injection of the medication liraglutide that reduces appetite by working on receptors in the appetite centre of the brain.

How is Saxenda® administered?

YOU WILL receive a pre-filled injection pen for you to inject yourself daily. Your doctor will teach you how to do this on your initial appointment. The best places to inject in are your stomach, the front of your thigh or upper arm.

Is Saxenda® safe?

SAXENDA® IS a UK licensed and FDA-approved prescription only medication, only prescribed by doctors in CQC-registered clinics.

By reducing your appetite Saxenda® will help you keep to a calorie-controlled diet and achieve your weight loss goals. Medical studies have shown patients treated with Saxenda® achieve significantly more weight loss and maintain that loss compared to patients dieting alone.

What are the side-effects of Saxenda®?

Saxenda® is very similar to a naturally occurring hormone in the body that the intestine releases after eating and therefore has minimal side-effects and strain on the body. Through the weight loss achieved, it can help to improve any weight-related health issues you may have.

THERE ARE MINIMAL side-effects, which usually settle within the first weeks of treatment if they occur. Your doctor will be able to help you manage these if they occur.

Do I still need to diet if I’m using Saxenda®?

YES, Saxenda® is an aid to help you reduce your calorie intake. You still need to follow a healthy eating plan and increase your physical activity.

My experience has been absolutely fantastic, as the doctors are so kind and knowledgeable. I actually truly understand the science behind losing weight now – the balance between portion control and activity as well as a helping hand from the appetite suppressants.

Francis Maxiliofacial Nurse

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” s b l 9 t s 6 t s o l “I

APPETITE SUPPRESSANTS Appetite suppressant medication is an effective addition to a calorie-controlled diet in helping you lose weight.

By reducing your appetite, they make you feel fuller and less hungry thereby helping you to eat less food and consequently lose weight.

Appetite suppressants are prescribed to obese patients with a BMI ≥30 kg/m2 or to overweight patients with a BMI ≥27 kg/m2 with a weightrelated medical condition. After taking a medical history your The Slimming Clinic doctor will advise on the best medication and dose for you. It is important to remember that appetite suppressants are only part of your weight loss treatment. You still need to follow a healthy eating plan and increase your physical activity to reach your weight loss goals. Your The Slimming Clinic doctor will work with you to advise on a healthy way of eating that fits your lifestyle.

Phentermine

Diethylpropion

Phentermine is a centrally-acting appetite suppressant.

This means that it works centrally in the appetite centre of the brain to give its effect of decreasing your hunger and making you feel full longer.

Diethylpropion is another centrally-acting appetite suppressant. It works in a similar way to Phentermine and by decreasing your hunger and making you feel fuller it enables you to keep to a reduced calorie diet. Diethylpropion is either a once a day or 3-times a day tablet medication that will be prescribed to you weekly for 12 weeks. You will see your The Slimming Clinic doctor each week to monitor your progress.

At 12 weeks your doctor will review your progress and decide on suitability for a 2-week medication break before re-starting a new 12 week treatment cycle. Diethylpropion is usually tolerated well with minimal side-effects that settle as your body adjusts to the medication. There are certain medical conditions when Diethylpropion may not be suitable for you. Your doctor will discuss this with you and suggest an alternative appetite suppressant if appropriate.

Phentermine is a once daily tablet medication that will be prescribed to you weekly for 12 weeks. You will see your The Slimming Clinic doctor each week to monitor your progress. At 12 weeks your doctor will review your progress and decide on your suitability for a 2-week medication break before re-starting a new 12 week treatment cycle. Phentermine is normally tolerated well with minimal side-effects that settle as your body adjusts to the medication. There are certain medical conditions when Phentermine may not be suitable for you. Your doctor will discuss this with you and suggest an alternative appetite suppressant if appropriate.

The Slimming Clinic is aware it is possible to buy many types of slimming medication online but we strongly advise you not to for your own health. Slimming medication should only be taken under the supervision of a doctor or healthcare professional. Their guidance on whether a medication is suitable for you, the dosage and possible side effects is crucial. More then half of all medication bought online is fake.

In the last 5 years the MHRA have seized nearly £4 million worth of fake weight loss medication*and have consistently warned of the dangers of buying online. When buying slimming medication online there is no guarantee that the products you are ordering are genuine or safe for you to take.

We would advise that you only buy prescription medication from CQC registered or licensed clinics or websites which are strictly regulated. Finally, you simply might not even be suitable for a particular medication. Be safe, get advice from a GMC registered Doctor at a specialist weight loss clinic. *Quoted from BT Dec 2017

Find out more about our treatments or to book theslimmingclinic.com a FREE consultation call us on 0800 917 9334

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SUPPORTIVE SUPPLEMENTS Our weight loss programmes can also include additional supplements that are not prescribed medication.

The Slimming Clinic offer a range of supplements, some exclusive to The Slimming Clinic, as part of our weight loss programmes to complement your new diet and lifestyle changes. They can be taken in addition to, or in place of, prescription weight loss medication.

Any supportive supplement we provide is designed to work alongside prescribed appetite suppressants however, in some instances, it is not necessary, or we are unable, to prescribe appetite suppressants for all patients.

In these cases, your Doctor may suggest that our supportive supplements should be taken as part of your weight loss programme, instead of our prescription medication.

Chromium

GZ12

Chromium is a mineral that is considered essential, meaning we cannot make it in our bodies so it must be obtained from our diet.

GZ12 is a combined supplement of Glucomannan, zinc oxide and vitamin B12. It is developed and used EXCLUSIVELY by The Slimming Clinic to help appetite control and weight loss in conjunction with a healthy nutrition and lifestyle program.

Chromium can be found in many foods including meat, potatoes (especially the skins), egg yolk, lentils, wholegrain bread, fresh fruit and vegetables especially broccoli and green beans. However, it is only found in very small amounts, can be affected by agricultural and manufacturing processes and is poorly absorbed in our digestive tract.

Glucomannan is the only herbal ingredient that has proven weight loss attributions with a European Food Standards Agency (EFSA) endorsement. It is a filling agent that absorbs water in the stomach to make your feel fuller and less hungry.

Chromium helps the hormone insulin perform its actions in the body. Insulin, a hormone released by the pancreas, is necessary for your body’s metabolism and storage of carbohydrates, fats and proteins.

Vitamin B12 contributes to normal energy levels which is vital when the patient is on a restricted diet.

It is an essential vitamin that your body needs but cannot produce.

Chromium deficiency impairs the body’s ability to use glucose to meet its energy needs and raises insulin requirements. Chromium deficient individuals may crave sweet food, suffer constant hunger pangs due to the fact glucose is being stored as fat.

Zinc contributes to normal carbohydrate metabolism and the normal metabolism of fatty acids.

Several studies have indicated that taking chromium supplements can help: • Obesity by reducing food intake, hunger and cravings and reduce the frequency of binge-eating episodes • Glucose intolerance by improving blood glucose control in those with type 2 diabetes or help control the glucose and insulin responses in those a risk of developing type 2 diabetes.

• Depression by improving the symptoms of low mood.

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Find out more about our treatments or to book a FREE consultation call us on 0800 917 9334

Your STEPS to

SLIMMING SUCCESS!

re t mo ht u o Find ur weig es to abou rogramm elp p can h t loss e w ow eigh and h o lose w ges you t od, on pa o for g 8 - 11!

WHAT MAKES US DIFFERENT? The Slimming Clinic offer tailored weight loss programmes that put you at the centre, surrounded by a team of weight loss experts, whose sole focus is to help you improve your health and lose weight in a controlled and sustainable way.

We know how hard it can be to commit to the decision to change your health and wellbeing and lose weight. That’s why The Slimming Clinic is here to help you once you have made that step.

WHAT WE OFFER From your very first FREE 45-minute weight loss consultation, you will meet with one of our friendly, qualified Doctors.

They will discuss your health and weight concerns and based on your requirements, design a weight loss programme that is achievable and works for you.

Our weight loss programmes include prescription medications, carefully and considerately chosen based on your needs, a diet guide and weekly Doctor appointments, as well as additional support from other in-clinic experts, depending on what programme you sign up to and which clinic you attend.

Many individuals are understandably apprehensive about weight loss medication. However, by choosing

Step 1:

Step 2:

Book your FREE weight loss consultation and health check

1-to-1 consultation with our resident Doctor

to be a part of The Slimming Clinic you can be assured that your fully qualified clinic Doctor will carefully and considerately guide you through your weight loss transformation using an appetite suppressant.

Following on from your initial weight loss consultation, we recommend a weekly 1-to-1 appointment with your Doctor for support, encouragement and to keep a track of your progress.

IN A SURVEY OF 947 PATIENTS, The Obesity Management Association found that those following a medical slimming programme lost 9% of their body weight in just 12 weeks. Research shows that constant support through doctor consultations is the most effective approach to weight loss and produces the best results.

Step 3: Agree a weight loss programme to suit your goals

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Step 4: We encourage you to attend a weekly support appointment

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E XC LU S I V E

with The Slimming Clinic

YOU CAN BE, when you join our Facebook group – exclusively for patients on our weight loss programmes!

Now, more so than ever, we need each other, and we need support. Our Facebook group is designed to be a safe space to discuss your weight loss journey with others sharing the same programme as you, as well as a place to pick up daily tips and advice from our clinic experts.

Our clinic experts will be sharing motivational messages, videos, articles and recipes for you to use while you are on our Change programme.

This month we have had low calorie takeaway ideas, videos from our Medical Director, exercise and movement tips from Bhavin and Phil, our Movement Coaches and mindset advice on how to love yourself!

FOLLOW US Facebook: TheSlimmingClinicUK Twitter: TheSlimClinic Instagram: TheSlimClinic

#TheSlimClinic

It is also a place for you to share your own tips and help others by sharing experiences that you’ve had whilst on your journey to losing weight and improving your health. You never know who you might inspire with your progress, or who might inspire you!

If you want to join this exclusive group and engage with others just like yourself and highly-trained experts, then join our Change programme or contact us for more information!

CChange

facebook.com/groups/ TS

Remote appointments available!

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WORD SEARCH N V P E D G L S C L P A I C E C R E A M

P P N N H I D M Q A U P Z N O I I N I J

B K I I A G C K S V J V Z P R E M M U S

H I S H P H L E O L Z S H F U O M G I G

E C S S B P B E N M L T E X L Y R G U G

B D T N K C A D A I I A Q O F F A Y K P

Y W G U K T R I I P L C B C X H C A E B

I C M S O E B S P N O M B Y B C Q U A F

U W Z I W Q E A P T L I J D E C P O Y X

M L C O Y S Q E I L A E Q Z C L W S X H

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C F J F E F E P K T D O H X T V F O Q G

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T F G E Z R K P C I O Z N C W I R H E J

A T D F E Z U C D D I X Z E Q D B C I M

J X K G R P K A H U M N D H Z R R W F V

W S B J J A Y D T A I D I B L E J V L I

G A R D E N I N G A I L N K H I K N L P

S V P F T Q C R T N A R V F I R K C V U

A G E N H G U L G B I I Y K R B D Y P E

GARDENING

SUNSHINE

VOLLEYBALL ICE CREAM HOLIDAY DECK CHAIR

FLOWER

BIKINI

BARBEQUE

SEASIDE

BEACH

LILO

WEDDING

SUMMER

HEAT

Talk to a Doctor and have your medication delivered to your door* Call 0800 917 9334 for more information *P&P charges will apply.

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Keep an eye out for our next issue

COMING IN LATE SUMMER 2020!

Packed full of tips, advice, success stories and more for back to school and autumn.

We hope you keep safe, well and healthy during these times and look forward to opening our clinic doors again and see you all soon.

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To give you peace of mind