A slimming expert says theres no need for anyone in Kibworth looking to lose weight to go hungry, after new research found that filling up on low energy dense foods is more likely to lead to weight loss success than counting calories and cutting portion sizes.
Emma Alexander, who has lost 4st and runs the Kibworth Slimming World group in Kibworth Beauchamp says the key for anyone wanting to shed the pounds ahead of summer is to eat more not less.
The Solutions for Weight through Psychology, Satiation and Satiety study*, led by the University of Leeds and published in the Journal of Nutrition, compared women following Slimming Worlds Food Optimising eating plan, to another group of women following the NHS Choices programme, which is centred around calorie counting. Unlike a calorie-controlled diet, the Food Optimising plan encourages slimmers to fill up on low energy dense foods (foods that contain fewer calories per gram) including normal everyday foods like fruit and vegetables, lean meat, fish, pasta, rice and eggs freely to satisfy their appetite.
All participants attended four laboratory test days at the University of Leeds Human Appetite Research Unit, eating low energy dense meals for two days and high energy dense meals for the remaining tests to allow researchers to assess their impact on appetite and calorie intake. Both groups found that eating lower energy dense foods left participants feeling less hungry and more full despite consuming fewer calories with larger amounts of foods.
The two groups were also monitored over a time period of 14 weeks to explore the longer-term effects. Slimmers following a plan based around low energy dense foods for this time period as well as attending a weekly Slimming World group where they weighed in and received support also reported increased feelings of control around their food choices and a greater confidence in their ability to stick to their weight-loss plan, as well as losing significantly more weight than calorie-counting counterparts 6.2% body weight compared to 3.8%.
The research comes as no surprise to Emma, who supports 70+ people to lose weight each week at the Kibworth Slimming World group she says: I tried so many fads when I decided I wanted to lose weight skipping meals, food replacement shakes, even the cabbage soup diet you name it, I did it! I was just desperate to get quick results. Yes, I lost weight at first, but I only put it all back on again because I felt too restricted and deprived. I felt so ashamed at failing too. You cant keep that up for long at all.
When I joined Slimming World everything changed. From the very first week I learned that actually, you can feel full and lose weight enjoying all your favourite dishes, just by making small changes to the way you shop, cook and eat. I eat more than I ever did before, I just eat smarter filling up on lean meat, vegetables, fruit, potatoes, rice and fat-free diary before anything else. I make healthy, homemade meals from scratch that the whole family can enjoy. My family cant get enough of Chicken and Bacon risotto for example, and I can still enjoy a regular glass of wine or small bar of chocolate too.
Thats why this new research really doesnt surprise me. My members know they dont have to weigh, count or measure everything they eat to lose weight. They dont have to give anything up and they dont have to ever go hungry thanks to Slimming Worlds Free Food. Its a lifestyle not a quick fix, and something that can be kept up forever.
Member Clare has lost 3st since joining the group in she says: If Im honest I was a little sceptical before I joined Slimming World it sounded too good to be true. I always thought the only way to lose weight was to simply eat less or count everything that I ate and drank. I soon learned that wasnt the case I can enjoy meals like homemade fish and chips one night, curry another, roast dinners, Fakeaways the list is endless! Ive stopped counting, weighing and measuring everything and Ive made small changes like using lean meat, low-calorie cooking spray and adding plenty of fresh vegetables to fill my plate.
Another huge difference for me has been the group support. Ive made a whole new bunch of friends and I look forward to sharing my success with them each week, as well as talking through challenges on the more difficult weeks. We always swap great tips and motivation as well as recipes. Were like one big family. Now Im slimmer I feel so much more happy and confident and Ive got so much more energy too!
If youd like to lose weight without going hungry too at the Kibworth Slimming World group contact Emma on 07515115953 or pop along to the group which is held every Tuesday at 9.30am at Kibworth Bowling Club.
For further information please contact Emma on 07515115953 or email email@example.com
About Slimming World
Slimming World was founded by Margaret Miles-Bramwell (OBE, FRSA) in 1969. There are now more than 18,000 weekly groups supporting 900,000 members across the UK and Republic of Ireland. Groups are run by a network of 4,800 community-based Slimming World Consultants, who receive specific training in the role of diet and physical activity in weight management, as well as sophisticated behaviour-change techniques. Slimming Worlds healthy eating plan, Food Optimising, is based on the science of satiety and energy density. Our phased activity programme, Body Magic, eases members into activity until it becomes an intrinsic part of their daily routine. The principles behind Slimming Worlds philosophy are based on a deep understanding of the challenges faced by overweight people and recognition that those who struggle with weight carry a double burden, the weight itself and a burden of guilt and shame about their weight. Slimming Worlds programme integrates practical, up-to-date advice with a highly developed support system based on care and compassion, and Consultant training focuses on facilitating behaviour change in a warm and friendly group environment. Consultant training is delivered through the Slimming World Academy. Slimming World also invests in a comprehensive research programme to develop its support for long-term weight management. The group support provided by Slimming World is recognised as effective by the National Institute for Health and Clinical Excellence (NICE) and the NHS.
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