Countdown to Christmas 2023

Lose weight before the big day with all the tips and advice you’ll need to go into 2024 slimmer and healthier than ever.

Countdown to Christmas 2023

Welcome

Welcome to your 8-week countdown to Christmas weight loss guide from The Slimming Clinic.

If, like us, you can’t quite believe that it is only 8 weeks to Christmas and are now worrying about not feeling your best for the big day, then you’ve come to the right place!

With exclusive expert advice in diet, movement, mindset and more, this guide is designed for you to try something new each week for the next 8 weeks that will improve your weight loss and help you develop a healthier lifestyle.

Why not make your gift to yourself this year, the gift of looking after your health?

If you are not where you wanted to be by this time in the year, start today and see how close to your goals you can get before Christmas.

Gain back control of the things you can control, like your health and happiness, and see just what you can achieve between now and December 25th.

Take a look at this table and see just how many pounds you could lose:

Week

At The Slimming Clinic, we say patients lose 1-2lbs on average every week, but depending on how much you’ve got to lose, it can be much more!

Take each week as it comes and put what you learn into practice! If you stick to the advice in this booklet for the next 8 weeks, we are sure you will be slimmer and happier for when Jolly Old St Nick comes to visit with presents.

The first thing to do is take a photo of yourself, and keep it somewhere safe on your phone. We know it probably isn’t how you want to see yourself, but you will be thankful that you took it when you see the difference in week 8, if you can stick with this booklet!

Then, turn to page 34 and fill in your starting information in your tracker, to keep your weight loss stats on track!

Start now and see how you get on - Good Luck!

The Slimming Clinic

Who Are The Slimming Clinic?

The Slimming Clinic, previously the National Slimming and Cosmetic Clinic, has been helping thousands of people lose weight since 1984.

Since March 2020, The Slimming Clinic has offered all our weight loss programmes remotely with our doctors over the phone and via video appointments and having treatments delivered to the doors of our patients by secure, reliable courier.

Our remote online weight loss programmes make losing weight with us easier and more convenient than ever and mean that you can speak to a medical professional 6 days a week, from Monday to Saturday, anywhere you are – home, work or even on holiday!

In 2023 we launched our new Online Prescription Service, giving patients access to the full range of medications without the need for an appointment. This is avialable 24/7 so convenient if you cant make an appointment during the day or know what type of weight loss medication you require. Programmes start at £99 per month*, simply complete your information online including photo ID and BP reading. This is reviewed by one of our doctors who will prescribe accordingly. Your medication will be delivered to your door.

*T&Cs apply visit https://theslimmingclinic.com/terms-conditions/

Our Aims

Our aim at The Slimming Clinic is to help as many people with their health and weight loss goals as possible.

That is why all the weight loss programmes we offer at The Slimming Clinic are designed around the individual you are – to see you reaching your weight loss goals and maintain your weight loss when you get there.

We are the experts in medical weight loss programmes and your programme is overseen by your weight loss doctor every step of the journey.

All our online weight loss programmes include regular remote appointments with our specialist team of medical practitioners, to ensure you get the support you need, when you need it. If you opt to use our Online Prescription service you can add an appointment at any time.

Alongside this, every programme offers the weight loss medication of your choice, whether weight loss tablets or injections. And, if you don’t take weight loss medication, you can join our LeanShake Meal Replacement Programme or our NEW Dietitian programme!

We also offer additional supportive extras that you can add to your programme, depending on your needs and requirements – making no two-weight loss programmes the same at The Slimming Clinic! We cannot wait to help you reach your goals.

The Slimming Clinic

Back to Basics: Dieting

One of the most obvious things we can do when trying to lose weight, is to change our diets to healthier, more nutritional foods and cut back on the things we know aren’t so good for us.

But changing your diet can be one of the hardest things to do when you’re looking to lose weight.

When you have formed habits over many years around eating that have caused you to gain weight, such as large portions, excessive snacking or eating high-fat, high-calorie foods, it can be really hard to think about changing that.

We wanted to show you how changing your diet doesn’t have to be scary, or drastic, in order for you to start seeing positive changes in your health. We’ve spoken to our dietitian, who gave us her best advice for making changes to your diet to help you lose weight and feel better.

When people are wanting to make changes to their diet, I always encourage small sustainable changes. By making smaller changes you’ll find you can stick with a new diet and it is much easier to build into your own life. Ultimately, we want to stop the cycle of being on and off a diet and lose weight for good.

I like to encourage planning meals for at least some of the week, as this helps by knowing what you are going to cook and when. It also helps having structure to your days and weeks ahead.

As well as this - accountability helps. By recording your food and beverage intake via an app or keeping a food diary, it enables you to accurately keep track of your intake. From here, you will see what you have eaten, the calories you’ve consumed and where you might be able to cut back, or even increase your intake!

In week #1 of this 8 week countdown to Christmas, we are going to be exploring how we can change our diets, to help us lose weight.

Many people who are looking to lose weight have gained unhealthy eating habits and are finding it hard to break the cycle of poor eating and snacking. How can we stop this?

Trying to have structure to your day of eating helps, this way you are eating regularly and not allowing yourself to starve or feel too hungry. Regular eating prevents drops in blood sugars, when your blood sugars drop it can cause you to reach for a quick snack, which usually tends to be high in sugar and fat.

Another key point is to stay hydrated as well. Too often we think we are hungry, when in actual fact, it is thirst. Try to keep sipping water over the day to stay hydrated and if you’re feeling hungry for no reason, try drinking a glass of water and seeing if that takes away the need to snack.

Also try to listen to your body, when you think you are hungry between meals why is this? Did you eat too fast at the last meal? Did you chew your food enough? Did you eat while doing another activity which caused your body to not register what you ate? Before you eat something review how you are actually feeling and if you’re truly hungry.

Try to remind yourself regularly when tempted to snack, graze or overeat, of your long term aims. Will this type of food take me towards my long-term goal, or will it just ease a short-term itch? If the answer is NO to it helping you in the long run, then review the situation and ask yourself if you really need to eat.

A lot of us will be thinking about our long-term health and weight now, knowing that it is more important than ever to look after it. What are your top dieting tips for someone just starting a weight loss journey?

I usually explain to patients that weight loss is a difficult process and it needs your attention and dedication for it to work.

I encourage patients not to over restrict as they will only be able to sustain this for a short period of time, as, for most people, over- restriction will tend to cause a binge at one point in the future. I also advise patients to start to register what is actual hunger and head hunger. Are you hungry, genuinely, or are you bored/sad/ anxious? Genuine hunger is usually accompanied by belly rumbles, head hunger is your emotions dictating you to eat for no reason. Knowing this you can start to put plans into for when it is head hunger i.e. more fluids, distractions etc.

Try not to completely eliminate food groups. It is important to get as varied a diet as possible and potentially eliminating food groups could make your diet imbalanced and mean you’re not getting the full range of nutrients you need. Make sure you’re getting a good balance of proteins, carbohydrates and fats with each meal you eat. You can learn more about the balance you should eat with our Eatwell Plate.

Particularly look to keeping the fibre and protein in your diet higher, as this will help you feel fuller for longer while eating less due to the increase satiety (fullness you feel) that comes with both these foods. Ultimately, to be successful with weight loss, it is a balance of increasing your physical activity and reviewing your food choices, this combination is the best way to get results.

On a sticky note, or in a notepad, write down what you are going to do to help your diet this week and put it somewhere you’ll see every day to remind yourself.

Movement Advice for Beginners

It is week #2 in your countdown to Christmas!

Well done for getting through the first week – how did you find it? What updates did you make to your diet and are they sustainable for the next 8 weeks and beyond to see you reaching your weight loss goals?

If not, try making things a little simpler for yourself and don’t try to change too much at once, this will increase your chances of success!

Now, movement and activity! We know that the thought of vigorous exercise can be daunting. That’s why at The Slimming Clinic, we don’t focus on unattainable fitness goals, but rather the individual and your abilities and requirements.

Did you know?

Exercise leads to a release of serotonin - the ‘Happy Chemical’ in our bodies which makes us feel generally more positive and improves selfesteem.

How am I going to do this?

The first step towards getting more exercise is to look at your schedule and see how you can incorporate activity to your week.

The activity doesn’t have to be structured, like going to the gym, but can be worked into daily tasks and activities you are already completing. Finding something small that you can do consistently is a great way to start ingraining activity into your daily life.

An important part of exercise is to ensure you enjoy what you are doing. Think about times you have been active that you have really enjoyed yourself - what were you doing? Running around with your children in the park? Playing games on the beach? Maybe a countryside walk?

Once you know what activities you enjoy, it makes planning your exercise routine a lot easier! Why not make a list of all the things you love doing that involve movement and this can form the foundation of your exercise programme.

What is movement?

Movement is simply changing positions or locations. Movement is about not being still and there is both a close relationship and fine line between a movement and an activity.

If you can do something repeatedly without any significant change in your breathing or heart rate, then it is a movement. If you get even the slightest elevation in how hard you are breathing, you have turned it into an activity.

The good news is, even movement has been shown to improve your thought processes, slow ageing and helps you burn more calories than remaining still.

Your Week #2 Task: Think about how you can increase your movement, activity or exercise this week. Do something new that challenges you more than normal. It could be a new class at the gym...

What is activity?

Activity is doing something with some purpose and continuity. Activity varies from movement because you may find an activity raises your breathing and heart rate slightly.

It is important to increase both the amount of activities and movements that you complete.

Exercise is the next step up from activity. Whereas activity raises our breathing and heart rate slightly, exercise goes a step further and challenges the body, through physical effort.

Typically, exercise is purposeful and designed to stimulate an improvement within the body, whether it be fitness level, strength, power, flexibility or a skill. For example, to improve how far or how fast you can swim, how much weight you can lift, how fast you can move, how supple or mobile you are or how well you can complete a physical task.

Recommendations for exercise

We all have busy lives so how do we create time for exercise? The first port of call is to review your sedentary behaviours. Do you spend time regularly watching television, reading or studying? Do you have a lengthy commute each day? Are you sat a desk for long parts of the day? If you are honest with yourself, there is a strong possibility you said yes to one or more of these questions. The amount of exercise recommended by the UK Government for adults aged 19 to 64 is 150 minutes of moderate or 75 minutes of vigorous exercise every week. Moving from activity to exercise can be as simple as changing a gentle walk into a march and/or increasing how long you go for. Another example is using the stairs, it doesn’t take too many flights before your heart is pounding and your breathing significantly raised. Simply by adding in more flights of stairs you can move toward your exercise goals.

If you have a lengthy commute, you could use this time to complete the more sedentary activities you might do at home, like catching up on your favourite boxset if you’re on the train or listening to a podcast in the car to allow more free time to fit exercise into your routine.

So, how will you get moving more this week??

HOW TO GET STARTED OR RENEW YOUR PROGRAMME

What do I get for my £50 fee?

We know that when it comes to weight loss, you need a programme that fits around your lifestyle.

That’s why there are two ways of accessing our services

Our new Online Prescription service is perfect if you prefer to use online services. Your prescription is written by one of our weight loss Doctors so we still need a complete medical history, photo ID and blood pressure reading, but you can do this anytime 24/7. Using this service medication starts from just £99 per month, plus P&P making it an affordable way to access weight loss medication. If you prefer to spend time with a weight loss expert then an Initial Video Consultation with one of our GMCregistered weight loss doctors is for you. This provides a comprehensive video conversation about your health and wellbeing with an expert weight loss doctor and finding what works for you, based on your lifestyle and needs. As well as this, we want to make sure you have been equipped with the knowledge and tools to be successful from the day you start an online weight loss programme with us at The Slimming Clinic.

For just £50, as part of your Initial Video Consultation, you get all of the following:

• Comprehensive online video consultation with your weight loss doctor – to help you find the best weight loss programme and benefits for you.

• Immediate access to our 14-day Facebook group or Patient Pathway via our app, which has every piece of advice we think you need to have the best start to your weight loss.

• Blood pressure monitor, where applicable.

• £50 Refund when you join a weight loss programme!*

*£50 refunded providing you attend your appointment and have a BMI of 27 or above.

If you are a brand-new patient to The Slimming Clinic, or you’ve not had an appointment with us in over 12 months, your weight loss journey with The Slimming Clinic will start with an Initial Video Consultation. We know that getting to a location to start your weight loss can be time-consuming and inconvenient and we wanted to make it as easy as possible for you to lose weight.

So, you can have your Initial Video Consultation wherever you are, at a time and on a day to suit you!

In order to have your Initial Video Consultation, you will need to:

• Be under 65 years of age.

• Be stationary for the duration of the video consultation (approximately 50 minutes)

• Have access to your email - as that is how your consultation invitation link will be sent to you at the beginning of your appointment.

• Have your blood pressure machine and a set of weighing scales available as the doctor will need to see your weight and blood pressure reading.

• Have access to a computer/tablet/smart phone with a camera and video capabilities.

• ‘Allow’ Zoom or our app access your camera.

• Fill in your pre-consultation questionnaire at least 48-hours before your consultation

What will happen at my initial video weight loss consultation?

During your initial consultation with the doctor, they will talk to you about your goals for weight loss, what you would like to achieve, and how we can help you achieve them!

Whilst on the call, the doctor will assess your suitability for our weight loss programmes and ensure that joining with The Slimming Clinic is the appropriate weight loss route for you and your lifestyle requirements.

In order to access our Online Prescription Service you will

• Be under 65 years of age.

need to:

Dr Jane Glazebrook Clinical Lead

• Be able to complete our online form

• Have your blood pressure machine and a set of weighing scales available as you will need to provide proof of your weight and blood pressure reading.

• Be able to send proof of photo ID

For more information about what to expect at a weight callconsultation,loss a member of the team now on

Your Weight Loss Mindset

So, how was week 2 for you?

Did you try increasing your movements and exercise whilst maintaining a healthier diet?

If you are, you should have already seen some brilliant differences in your weight loss? How are you getting on?

During week 3, we are focusing on how you can improve your mindset and get your head in the right place to lose weight and not get bored or fall off track after a couple of weeks.

We spoke to a Mind Coach, an expert in all things weight loss willpower, to answer your questions about mindset and how if we can change our thoughts, will it help our journey?

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. Therefore, it is a question of getting the right help to ensure you not only lose weight, but can sustain it too.

Firstly, we encourage you to look at your goals and what you are wishing to achieve and how realistic these are in the timescale available.

It can, sometimes, be as simple as developing different structures to your day to help with 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 are able to look into the causes and how we might overcome these.

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?

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. 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. 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.

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.

How can we ensure we are in the right mindset to lose weight?

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.

A big factor of weight loss is to stop self- punishment and criticism of ourselves, if we’ve tried but haven’t just quite reached our weight loss goal yet.

For many people, our negative image of ourselves has come from others, images of often unachievable perfection, ridicule, rejection and our own need for acceptance and love.

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.

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.

Preparation is Key!

It’s week 4 – the halfway point in your 8-week countdown!

How are you feeling? What is your weight loss looking like already?

The next step is to take a photo of yourself NOW! How different does it look from week 1 already?

Now you’ve got the basics nailed, we’re going start looking at making your efforts stick and forming new habits that will ensure you continue successfully on your journey to being slimmer for Christmas and beyond!

When it comes to weight loss, most people know that by cooking at home and preparing your own meals, you are able to better control what goes into your food and manage your portions.

However, even the best of us can fall off track when you try and maintain a healthy lifestyle but haven’t made a plan. How many times have you had a long or hard day and instead of standing for an hour in the kitchen making dinner, thought ‘I can’t be bothered, I’ll just nip to the shop/ order takeaway/pop a pizza in the oven.’?

This is where prep comes in! If you had a meal already prepared and waiting for you, you would be more likely to stay on course with your healthy eating, rather than heading out or ordering in.

But we know, sometimes the thought of prepping your meals ahead of time and spending potentially a good few hours in the kitchen on your day off cooking all your meals for the week can seem pretty arduous and frankly, in our busy lives, not all of us have time to do it.

So if you’re not all about physically prepping your breakfast, lunches and dinners, another good way to help stay on track is to simply write out what meals you are going to have that week and make sure you have the ingredients to make them at home.

By planning and writing down what you will be eating for the week, it makes you much more likely to stick to the plan, rather than veer off course. The best part is, it only takes about 10 minutes to plan, but could mean you set yourself off on the path to weight loss success!

On the next page, we’ve given you an easy head start too, with a ready-made, completed, 7-day meal planner.

We’ve filled in ideas for what you could have for every meal (and snacks of course!) so why not give it a go this week and see how you get on?

Remember, the better you plan, the better you do!

Porridge made with water & mixed berries

Weds Thurs Fri Sat Sun

No added sugar muesli & semi skimmed milk

Bran flakes, semi skimmed milk & chopped banana

2 slices of wholemeal toast & 1 tbsp peanut butter

Parsley and basil

omelette & 3 large tomatoes

One small can of reduced sugar baked beans & 1 slice of wholemeal toast

Scrambled eggs made with semi skimmed milk, grilled tomatoes & 2 slices of wholemeal toast

Grilled chicken breast, mixed salad & low fat salad dressing

Baked potato with tuna in lowest-fat

mayo and sweetcorn with salad

Hummus, rocket and roasted peppers in a wholemeal wrap & packet of low-calorie baked crisps

Homemade minestrone soup & 3 salted rice crackers

Ham salad sandwich on wholemeal bread & packet of low-calorie

baked crisps

Giant couscous with roasted peppers, spring onion, tomatoes & 30g feta

Broccoli

pesto pasta salad

Grilled steak, homemade sweet potato wedges & green vegetables

Baked salmon, new potatoes & broccoli

Homemade spaghetti bolognese with 5% mince, wholemeal pasta & 30g grated cheddar

Fish pie made with fish pie mix, topped with mashed potato made with semi skimmed milk & green beans

Lean pork chops, glass noodles, stir fry vegetables tossed in low salt soy sauce & chilli flakes

Stuffed peppers with turkey mince, topped with 30g grated mozzarella

Roast chicken, roast potatoes in low fat cooking spray, carrots, kale & peas

4 squares

Small

175ml glass of red wine

2 chocolate digestives

Our Weight Loss Programmes & Benefits

Uniquely Tailored To You

Our aim at The Slimming Clinic is to help as many people with their health and weight loss goals as possible.

That is why all the medical weight loss programmes we offer at The Slimming Clinic are designed around the individual you are and what you want to achieve – to see you reaching your weight loss goals and maintain your weight loss when you get there.

Each programme begins with your weight loss medication – carefully selected with your weight loss doctor at your Initial Video Consultation.

After your thorough consultation, your doctor will make recommendations on how we can improve your weight loss and your health, with our additional supportive elements, based on your goals for weight loss.

All our online weight loss programmes include regular remote appointments with our specialist team of medical practitioners, to ensure you get the support you need, when you need it and to ensure we are offering you the most tailored weight loss programme for you.

let your diet be your weight loss downfall.

Don’t

To help personalise your weight loss and health journey, we offer 1-to-1 treatment, online diet plans and appointments with our specialist Dietitian.

An online Dietitian is highly beneficial to your weight loss journey due to their expertise in nutrition, health and food i§ntake. They understand that knowing what to eat and how to balance calorie intake can be a struggle when trying to lose weight.

This support can be added to your weight loss programme as a series of three or more appointments.

These will be a 1-to-1 telephone appointment with one of our online Dietitians for weight loss, who will discuss your health and weight concerns, food preferences and dietary requirements with you.

They will then give you tailor-made advice on how you can improve your diet and maintain long-term weight loss with a weight loss meal plan.

You will continue to receive two more appointments with your Dietitian, where they will discuss your progress and make any necessary changes help you succeed.

They will work with you to develop an online diet plan to ensure you can make the small, but effective changes to your diet that mean you can lose weight and provide the tools necessary to maintain your hard-earned weight loss. An initial programme costs just £99 so why not book your appointment today?

https://theslimmingclinic.com/dietitian-appointment/

Why Are The Programmes Bespoke?

Many patients who come to us at The Slimming Clinic have tried ‘normal’ weight loss programmes before, but haven’t been successful.

This time, we want you to reach your weight loss goals and stay there for life.

To do this, we need to help you by building your weight loss programme around you and your needs.

Introducing small, manageable changes to your life that see you achieving realistic results with your weight loss.

As well as this, because your care is overseen by our weight loss doctors, it means we can take care of your health too.

Focusing on the areas of your health you are concerned about, we work with you to get yourself back to full health, alongside your weight loss.

That’s why we let you build your own doctor-led weight loss programme based on what you need help with.

Every weight loss programme at The Slimming Clinic is bespoke because we understand that every patient’s weight loss requirements are different.

LeanShake Non-Medical Programme

In September, we were thrilled to launch our first non-medical weight loss plan, LeanShake.

What Is LeanShake?

LeanShake is a meal replacement shake that is high in protein and fibre, making it high in satiety, meaning you are fuller for longer and is nutritionally complete – meaning you won’t miss out on any key nutrients in your diet by replacing your meals.

Who Can Join a LeanShake Programme?

The fantastic news about LeanShake Programmes is that anyone who would like to lose weight, or maintain their weight loss with The Slimming Clinic can join a LeanShake programme from The Slimming Clinic!

We can treat everyone who would like to be treated, if your BMI above 25, and even if you are unable to take our weight loss medication – tablet or injection.

We can also offer it to patients who are on a weight loss medication break, are plateauing with their weight loss or want a boost at the beginning of their weight loss programme with us.

LeanShakes can be prescribed alongside your weight loss medication, or as a standalone product to help you lose, or maintain weight!

programmes, LeanShake meal replacement programme has been taken up by so many patients in the last few months and is really giving patients amazing results.

Perfect for those looking to lose weight before Christmas - Find out more about LeanShake here and how it might just be the secret weapon to your weight loss!

Who Can Benefit From LeanShake?

Almost everyone can benefit from the LeanShake meal replacement programme.

It can be used for:

• Helping reach your weight loss goals

• Kickstart the beginning of your weight loss journey

• Restart your weight loss during a weight loss plateau

• Great for those taking a break from their weight loss medication, but don’t want to stop their weight loss

• Maintaining weight loss when you have achieved your goals

How Much Does LeanShake Meal Replacement Cost?

LeanShake Meal replacement costs either £195 per month or £115 per month, depending on which LeanShake meal replacement programme you choose.

On both Weight Loss and Maintenance, you will get an Initial Video Consultation with your weight loss doctor – fully refundable when you join a programme with us – and on-going support for your health and well-being throughout your programme.

The full benefits of each programme are the table below!

LeanShake Weight Loss Programme: £195 Per Month

• 50 Minute Initial Doctor Video Consultation*

• 64 LeanShakes per month

• Follow Up Consultations with our Nurse

• Patient Pathway with healthy meal ideas

• Additional support via our App

• LeanShake Mixer Shaker

• *£50 Consultation Fee refunded when you join a LeanShake programme

Next Steps

LeanShake Maintenance Programme: £115 Per Month

• 50 Minute Initial Doctor Video Consultation*

• 32 LeanShakes per month

• Follow Up Consultations with our Nurse

• Patient Pathway with healthy meal ideas

• Additional support via our App

• LeanShake Mixer Shaker

• *£50 Consultation Fee refunded when you join a LeanShake programme

Are you, or do you know someone who is, ready to add LeanShake to their weight loss programme?

You can add LeanShake to your programme whenever you are ready –and you can refer people to join LeanShake!

If their BMI is above 25, we can help them with their weight loss goals –thanks to LeanShake!

The next step is to contact us to talk to us more about our LeanShake meal replacements and get started!

*Allergy Information: Please note, this product contains milk, whey, and oat.

Wow, wow, wow the

are flying by, and it is already week 5!

We are edging ever closer to Santa visiting, so here is where we get into the serious nature of keeping on track of healthy eating as December approaches and your willpower is tested at every turn!

CHRISTMAS IS A BUSY TIME OF YEAR FOR MOST OF US.

Rushing to get work done before the office shuts for a week, getting presents organised and making sure you’ve got the sherry, mince pie and carrots ready for Santa and Rudolph. As well as being surrounded by calorie-dense foods! It’s enough to make even the most determined dieter turn rogue.

Some of us will take the opportunity to relax our weight loss goals, but for anyone wanting to stay on track, how can you stay focussed over the holidays?

PLAN AHEAD

Our social schedules seem to double over the yuletide. This year, despite social distancing for most of us, will still include time with loved ones.

With family and friends to see and work parties, making sure you’re putting in all your engagements into a diary means that you’ll be able to plan when you will be more relaxed with your healthy lifestyle, keeping you on track in those quieter times.

weeks

DON’T BUY IT JUST ‘BECAUSE’

Christmas is the time of overindulgence. How many of us have eaten and then had to reach for the indigestion tablets straight after?

When you make your food shopping list this year, only buy the necessities for your festive break. This might mean leaving the tin of chocolates on the shelf in the supermarket or cutting down on the amounts of canapes you

DON’T EAT IT JUST ‘BECAUSE’

Yep, it’s Christmas time, but it doesn’t mean your stomach can take or needs any more food than usual! Exercise your portion control and use a standard dinner plate. Pile your festive plate high with low calorie vegetables and lean roast turkey before going in for the trimmings!

DON’T PARTY ON AN EMPTY STOMACH

Having a work party or a night out with friends? Eat something before you go and it’ll minimise the risk of reaching for multiple canapes or food on the way home.

Something small will help your self-control enormously and ensure you’re not over-eating when you have had a few drinks.

our favourites) but it’s important to remember to not give up on your activity and exercise just because it’s Christmas!

Getting out in the brisk air and keeping your activity levels up is not only good for your physical well-being, but your mental well-being too. Release those endorphins and get moving!

Most importantly…

DONATE SOME OF YOUR EDIBLE GIFTS

Christmas is the season of goodwill and charity – so why not re-gift some of your edible gifts to worthy causes - like foodbanks?

Not only will you get good karma points, but you’ll be saving yourself post-Christmas when the cupboards are still stacked with chocolates, cakes and snacks.

Christmas shouldn’t be about survival when it comes to your diet. Life is for living and sometimes, it’s right to enjoy the food you love.

At The Slimming Clinic, we talk a lot about ‘everything in moderation’ and we mean it! So, whilst you should eat well and watch how much saturated fat and sugar you take in, you don’t have to remove it completely from your life!

SOCIALISE THE SLIM WAY

It is week 6 and we are three quarters of the way through our 8-week countdown!

How have the past 6 weeks been?

Have you been tracking your progress?

Have you been weighing and measuring yourself each week on the same day to see your progress?

Christmas social events often come in thick and fast as we plan work parties, catch up with loved ones and try to meet up with as many people as possible before the year ends.

This can mean our diaries often look fuller than Santa’s sleigh on Christmas Eve.

It can be a bit of a nightmare for those of us trying to keep to a weight loss journey at this time of year but there is no reason that you can’t head into the new year a slinkier version of yourself!

The best way to start when it comes to socialising is to think about how you want to feel in the new year. Do you want to look and feel better and have more confidence as you’ve made better choices over the festive period?

This mindset change can help when making decisions about what to eat and drink when you are out and about.

One of the best ways to do this, if you’re heading to a restaurant for a meal, is checking the menu. Let’s face it, who doesn’t like looking up the menu online of the place they’re visiting for dinner?

Have a glance over the menu when you’re less hungry, maybe after lunch, and this could help you make better choices when you come to order later in the day.

Most restaurants also include their nutritional information online too but not on their printed menus, so it’s a great chance to see the healthiest dishes to choose!

Also try and stick to one course. It’s easier said than done when others are indulging in two or even three courses around you, but it is a great test of willpower and you’ll feel better for it when you’re not really full in bed later in the evening!

It’s also advised to stick within the recommended daily units of alcohol (2-3 for women and 3-4 for men) per day and try to alternate any alcoholic drinks with sugar-free soft drinks to stay hydrated.*

If you are headed out for a few social drinks or a dinner, stick to your normal eating habits and patterns and don’t skip meals. Skipping meals will make you hungrier later and more likely to choose less wisely than if you’ve maintained a normal eating pattern during the day.

Try to minimise the amounts of unhealthy snacks that you consume in the day and take your own snacks with you if necessary. The festive period is rife with high calorie nibbles like mince pies, chocolates and biscuits but by carrying your own healthy snacks with you it can help your willpower enormously and stop you reaching for the naughtier treats so often.

It’s pretty likely that at some point you’ll be faced with a buffet with lots of temptation on the table. If that’s the case, try not to sit facing or near the buffet – as you’ll end up eating more from it than you might have intended to.

Take time to browse the selection before putting things on your plate. Assess which options will be the healthiest for you and pop those on your plate first. Also make sure you don’t pile your plate high – just because the food is little, doesn’t mean it’s not easy to overeat and take in lots of calories. Stick to one layer of food on your plate and once you’ve been up to the buffet, don’t go back for seconds or thirds.

Why not considering hosting your own party at home? Invite over friends and family and try making the nibbles and food yourself! This way, you can control the food that is being served and stick to healthier options.

In general, it’s advised to stick to the 80:20 rule when it comes to eating and drinking over Christmas. This means eating and drinking healthily 80% of the time and relaxing it 20% of the time.

Sticking to this rule means that you should go into the New Year a healthier and happier you!

better choices to be made. Try avoiding sugary drinks like mulled wine and cider or calorie-heavy drinks like Irish cream or egg-nog

This week, we wanted to talk to you about social occasions and how you can keep on track.

Supportive Weight Loss Extras

As with most of our medications, you cannot drink alcohol (not ideal at Christmas time) we wanted to be sure that you continue your health and weight loss journey, even if you are taking a break from your medication.

We also offer a range of non-medicated supportive weight loss extras, that don’t just focus on your weight, but your overall health too, this means you can continue to take them throughout the harder dieting season!

Go into January feeling amazing by adding some or all of the following to your weight loss programme with us!

Chromium Symptoms Supported:

Cravings, appetite, blood sugar levels

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

• 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.

As we countdown to Christmas, we understand that sometimes, we want help with our weight loss outside of our medication.

Zinzino Zinobiotic

Symptoms Supported: Sweet cravings, cholesterol, gut health, low mood, symptoms of PCOS

Zinobiotic is a blend of 8 fibres that support the growth of good bacteria throughout the gut – this is different from most fibre supplements that commonly only contain 2 types of fibre.

Good bacteria use this fibre as their fuel, enabling them to grow in numbers, overpowering the bad bacteria.

ZinoBiotic helps by:

• Relieving digestive issues – reduce bloating, increase bowel regularity especially in IBS

• Boosting the immune system – helps reduce the immune system becoming overactive

• Improving over health – improve mood and reduce anxiety

A healthy gut enhances your immune system, can improve symptoms of low mood, anxiety and depression, help you lose weight more effectively, improve your sleep and take down levels of inflammation and pain within the body

Zinzino Balance Oil

Symptoms Supported: Fussy eating, cholesterol, hypertension, type 2 diabetes, joint pain, arthritis, PCOS

BalanceOil is a supplement that has been proven to rebalance the omega-6 and omega-3 ratio in our bodies.

It contains high levels of omega-3 and vital anti-inflammatory nutrients: Medical evidence has demonstrated that high omega-6 levels and low omega-3 levels can contribute to the development of obesity.

By working to restore our Omega-6 / Omega-3 ratio, alongside a healthier diet and lifestyle, we can reduce instances of these health conditions and put ourselves in the best place to lead a long and healthy life.

Some of the brilliant benefits you can expect from taking BalanceOil are:

• Normal brain function

• Normal heart function

• Normal immune function

• Normal vision

• Normal teeth

• Normal bone structure

• Normal blood pressure

• Normal muscle function

• Lowers/reduces blood cholesterol

Zinzino Xtend+

Symptoms Supported: fussy eaters, tiredness & fatigue, feeling run down, headaches & migraines, joint pain

Providing 23 essential vitamins and minerals, Xtend is the most advanced immune and nutritional supplement you can get and works alongside a healthy, balanced lifestyle to optimise your health and well-being and enhance your weight loss.

Xtend helps you to feel more energised, with its B Vitamins plus additional copper, magnesium, iodine and manganese, all of which support your energy levels.

• It works to improve your bone and joint function

• It supports your body’s immune system.

• Xtend offers over 100 health benefits to you, as confirmed by regulatory body, the European Food Safety Authority (EFSA).

Viva+

Symptoms Supported: tiredness & fatigue, poor sleep, low mood

Viva+ is an all-natural dietary supplement that can enhance both your weight loss and health.

Designed to improve your mood, relieve stress and help with overall feelings of well-being, Viva+ is the ultimate well-being supplement.

With its unique of affron (a derivative of saffron) and a vitamin B-complex from buckwheat, magnesium from seawater, iodine and vitamin C, Viva+ helps support a healthy nervous system, which contributes to the reduction of tiredness and fatigue.

MENOPAUSE WEIGHT LOSS

Hot flushes and night sweats. Mood swings and brain fog.

They’re all well-known symptoms of menopause and perimenopause. But another that you might not have realised is weight gain.

It’s not uncommon for women to experience uncontrollable weight gain before or during menopause, and the average woman will gain five pounds or more during this stage of their life.

Gaining weight is nothing to be ashamed of, but if you’ve tried everything to shift the extra pounds and nothing is helping, our menopause weight loss programme could be just what you need to get your health back on track.

Before, during, and after menopause, your oestrogen levels begin to fluctuate, and your metabolism slows.

This can affect the way that your body stores fat – making losing weight before menopause or during menopause incredibly difficult, particularly in your midsection.

With a combination of a healthy diet, regular exercise and hormone replacement therapy (HRT), you should be able to maintain a healthy weight and lifestyle.

At The Slimming Clinic, we understand that this looks different for everyone, which is why we’ll work with you to create a tailor-made menopause weight loss plan to help get your weight gain under control in the safest, healthiest way possible.

Festive Fitness

Plan!

Work out the times you know you can fit in a workout or activity around your busy schedule. Even if it’s just for 30 minutes to get out in the fresh wintery air.

2. Go to classes.

1. Take a friend with you.

Training with someone else and having someone support your activity and exercise is a great way to stay motivated. Why not set each other little challenges or competitions against each other as extra incentive?

3.

Surround yourself with people who have the same mindset as you! If your local leisure centre are holding classes, reserve your space and get out there. Chances are, the classes will be a lot quieter than usual in the run up to Christmas, and you’ll get more 1-to-1 time with the instructor – use it as a chance to get a mini personal trainer session!

4.

Book a personal trainer session.

Treat yourself to a gift and have a great workout drawn up by a professional. They are bound to motivate you and it gives you exercises to take away into your own workouts for the future.

5.

Make the holidays a time for family activities.

Cold, sunny, wintery days are some of the best to wrap up and get out in. Plan activities for all the family, even if it’s just in the garden and get out and have some fun!

Welcome to week 7 slimmers!

This week our advice is all about getting out and about in the bracing winter air and getting your activity levels up!

We all know about the fitness rush that happens post-Christmas, but how many of us maintain our fitness and exercise before Christmas comes?

With how busy we all are in the run up to the festive season, thinking about your fitness routine can take a backseat, but it’s actually the perfect time to get out and combat the festive over-indulgences that we might have already been tucking into!

Here are our top tips for keeping moving during the Christmas period.

Our five favourite winter activities

* Ice skating – there will be less ice rinks in city centres this year, but there are still permanent ones that need your business! If you’re able, get out there and enjoy an ice-skating session. It requires you to use a lot of muscles to stay balanced and if you can’t stay balanced, getting yourself up and down is bound to burn calories!

* Hit the slopes – With being less able to get abroad to hit the slopes – why not try indoor skiing? There are lots of indoor ski centres around the UK that mean you can burn calories and have fun skiing, snowboarding or ringo-ing inside!

* Play in the snow – OK, we don’t want to encourage arguments, but snowball fights can be fun! Looking for something a little less energetic? Try building a snowman – still fun even as an adult!

* Walk around a Christmas market – not technically an exercise, but it is a good way to up your activity levels! Get present hunting and carrying enough presents could count as weights.

* Sledging – Not just for kids – adult sledging is fun! Pick up a cheap sledge from your local DIY shop and take it to your nearest hill. It doesn’t even need to be snowy, ice will do it! Plus the walk up the hill to the top is great cardio.

DIABETES:

• Currently, there are 5 million estimated cases of diabetes in the UK

• 9 in 10 cases are type 2 diabetes, a preventable variant of the condition

• By 2030, estimations say over 17 million of us could have, or be at risk of, type 2 diabetes

Type 2 diabetes is a preventable but potentially fatal condition, and in a lot of cases of type 2 diabetes, with the correct treatment, you can reverse your diagnosis.

What if you could get an insight into how your lifestyle today may seriously impact your health tomorrow?

How sustainable is your lifestyle now for your future health?

To find out if you need to take action now, we’re here to help

Are you at risk of Type 2 Diabetes?

It is hard to know if you are at risk of type 2 diabetes without a blood test.

Getting to your GP to get a blood test can be time-consuming and with GPs overrun with patients, can take a while to get an appointment.

This is where The Slimming Clinic HbA1c diabetes at home test can help and you can order it today and have results and resolutions delivered back to by a GMC-registered doctor within just a couple of weeks.

One of the first things you can do is assess your symptoms and risks of developing type 2 diabetes.

What Are The Complications of Type 2 Diabetes?

Having type 2 diabetes puts you at a much higher risk of a number of health complications.

These health complications can range from stroke, heart attack, kidney failure, blindness, cancer and in some extreme cases, limb amputation – all of which require high levels of hospital care.

However, type 2 diabetes is a preventable condition, and in a lot of cases of type 2 diabetes, if the excess weight is lost and risks averted, you can often reverse your diagnosis.

What Are The Symptoms and Risks Of Type 2 Diabetes?

The symptoms of Type 2 Diabetes vary from person-to-person, but find out if you have any of the risks or symptoms with our risk and symptom checker below:

RISKS:

Being overweight

Carrying any additional weight around the middle of your body

Being inactive or having a sedentary lifestyle

A family history of diabetes –parent or sibling

Visual disturbances

Urinating more frequently, especially at night

Did you answer ‘YES’ to 3 or more of the above risks and symptoms?

Then you could be at risk, or living with undiagnosed, type 2 diabetes.

The only way to know if these are Type 2 Diabetes symptoms is to order our HbA1c test kit and find out for sure.

Find out your risk, and secure your future health. Order your Diabetes Test Today https://theslimmingclinic.com/shop/weight-loss-tests/hba1c-test/

How Do I Take The HbA1c Diabetes Test?

Taking the HbA1c Diabetes test is easy, it is a small finger-prick home diabetes test, that gets sent to an independent laboratory to be analysed and following that, you have a full consultation with one of our GMC Registered doctors here at The Slimming Clinic to interpret the results.

What Are The Next Steps?

We know it can be frightening to be faced with your personal results regarding your risk of type 2 diabetes, but at The Slimming Clinic, we don’t just offer the test to diagnose you, we are also here to support you, and offer you the help of our doctors to help prevent or reverse a potentially lifechanging diagnosis.

TESTIMONIAL TOP TIPS

You’re reaching the end of your 8 weeks!

Well done you and congratulations on getting this far.

Sadly though, being near the end of the 8 weeks means we will have to leave you with the knowledge and tools you’ve learned so far from this booklet.

However, for week 8, we wanted to ensure you were left with some strong, helpful advice from people who have been on a weight loss journey with The Slimming Clinic and successfully lost weight with us.

And who better to motivate you than those who have reached their weight loss goals and are already living their best lives?!

Here, 5 of our wonderful testimonials have given their best tips to ensure you are able to stick to a weight loss journey and ensure you don’t fall of the tracks!

Be kind to yourself.

Reward the small victories, they eventually become great ones.

Substitutes are for life, there are some things I will never eat again like full fat ice cream. So when you make a diet change make sure you can maintain if for life.

1. Distract yourself and keep busy – this stops you from thinking about food!

2. Drink lots of water and keep hydrated

3. Believe you can do it, put pictures of yourself around the house that will motivate you!

Prep your meals for the week – helped when in from work late and what is for dinner.

2. Go to the gym – find the time, even for 30 mins of fresh air.

3. Drink plenty of water.

1. Exercise and increase your activity as much as possible.

2. Don’t give in to temptation.

3. Have a treat every now and again so you don’t get bad cravings.

Be organised – a Sunday food shop is a good habit to help you prepare for the week.

2. Eat plenty through the day to stop bad snacking and hunger in the evenings.

3. Take regular progress pictures – you will have come further than you think!

JASON JESS STEPH

PROGRESSTRACKER

Measurements:

Left Arm (inches): START FINISH

Left Thigh (inches): START FINISH

BMI: START FINISH

2 Months

Right Arm (inches): START FINISH

Waist (inches): START FINISH

Right Thigh (inches): START FINISH

Weight (kg): START FINISH

R. Arm:

L.Arm: Waist:

R. Thigh:

L.Thigh: Weight:

BMI: Mood:

Here is your weight loss tracker for the next 8 weeks!

Use it to document your changing weight and measurements and note down any comments on how you feel week-by-week!

Put a photo here of when you start your 3 month programme.

Put a photo here of when you have completed your 3 month programme

SEND US YOUR BEFORE & AFTER

Here we are – at the end of the 8-week countdown booklet –and how have you found it?

If you are reading this before the end of the 8 weeks, cheeky you (!), but use this moment to take a before photo of yourself.

Because when you have completed your 8-week countdown, we want you to take an after photo and send them both to us with your weight loss results!

Have you lost a number of lbs since you started this booklet?

Are you in the next clothing size down?

Have you not lost much weight, but you FEEL amazing and healthier for being consistent with your health and well-being for 8 weeks?

Whatever is it, we want to hear from you and see your progress.

You can get money for doing sending it too!

Want £100, £150 or even £200?

Simply send us an email to info@theslimmingclinic.com to find out more about our testimonial rewards and how you can claim!

YOUR FRIENDS

& SAVE MONEY

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! 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.

Congratulations on completing your 8-week countdown and MERRY CHRISTMAS from all of us here at The Slimming Clinic.

We know that weight loss in the build up to the festive season isn’t easy, so the fact that you have reached the end of this countdown is testimony to your incredible willpower and determination to reach your weight loss goals.

So what are the next steps in your weight loss journey?

Are you at goal and ready to maintain your weight loss?

Try our LeanShake Maintenance Programme

Are you still looking to achieve your weight loss goals?

Continue, or begin a new weight loss programme.

From this booklet, you will have hopefully seen the brilliant range of weight loss programmes we can offer you, medical and non-medical.

With January now looming, take time to relax over your festive break and come back in the new year refreshed and ready to reach your weight loss goals with The Slimming Clinic.

January is a notoriously busy month for us at The Slimming Clinic, so make sure to have your new year, new you appointment booked in!

In the meantime, if you need our support, get in touch with us either via phone or email.

Book an Appointment or use our online prescription service

www.theslimmingclinic.com

CONGRATULATIONS!

If you’re ready to take action to help improve your wellbeing, we are here to support you.

We build your doctor-led, personalised weight loss programme, designed around you, your lifestyle and your needs for weight loss and your health. Our weight loss programmes are all remote, so you don’t need to attend anywhere to have your appointment and we can treat you no matter

To get started book your appointment online www.theslimmingclinic.com/online-weight-loss-consultations/ or visit our online prescription service www.theslimmingclinic.com/shop/