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And this year that feeling’s likely to be stronger than ever, as we continue to slowly emerge from the worst of the pandemic.
For many of us, becoming slimmer, fitter and healthier will be at the top of the list of our New Year’s resolutions for 2022. Spending so much time indoors, often coupled with more indulgent food choices and disrupted routines, saw many healthy habits fall by the wayside during the pandemic – and then Christmas rounded it off. Let’s not forget, getting into great shape is the very best thing that we can do for our long-term health.
If you’re ready to make 2022 the year that you take control, lose weight, get fitter and gain confidence, read on.
Here are seven secrets of success – all backed up by the latest research into weight loss and behaviour change, from local weight loss expert Joanna Mortimore from Slimming World.
Myth 1: You will have to go hungry
To lose weight you have to eat less, right? Well, no! What you’re eating is much more important than how much. Swapping high calorie, unsatisfying foods (think chocolate, alcohol, pastries) for foods that are lower in calories and more bulky, so they fill you up for longer, is key to losing weight in a way that’s easy to live with. Research shows that by basing your diet on low energy dense foods, like fruit and veg, and foods that are most filling – or satiating – like lean meat, fish, eggs, pasta and potatoes, you can actually eat a larger amount of food and feel more satisfied while losing weight.
Myth 2: Vigorous exercise is key to getting fitter
If it’s your goal to get fitter, remember you don’t have to become a professional athlete to get active – just making a commitment to moving more all adds up. Many people make the mistake of joining a gym, overdoing it in week one and quickly giving up, thinking that exercise isn’t for them. Finding an enjoyable, achievable, and sustainable way of building new active habits into your routine is key – anything that gets you moving more, from heavy gardening or vigorous housework to brisk walking, dancing, cycling, or playing frisbee in the park, counts. What’s most important is making it a regular habit.
Myth 3: You must remain focussed 100 per cent of the time
We all start January with great intentions, but it’s all too easy to go off track. It’s what you do next that matters most – and the most important thing is not to beat yourself up about it. A Slimming World survey of 1,700 slimmers showed that when they did have a slip up, being self critical was more likely to lead to comfort eating and giving up completely.
Myth 4: Weight loss is really hard and will feel like a punishment
Be kind to yourself, says Joanna. We all have set backs and we give ourselves a hard time. Imagine how you’d talk to a friend. Being kind to yourself will mean you will quickly get back to healthy eating, lost weight and keep it off. So, cut yourself some slack!
Myth 5: You need to be realistic with your goals
No! Dream big and be ambitious when setting your dream weight target, says Joanna. It’s hard to achieve a goal if you don’t set it out clearly in the first place. Research from Slimming World shows that slimmers who set ambitious targets lose twice as much weight as those who try to be ‘realistic’. Shoot for the moon – you never know where you might land.
Myth 6: Going on a ‘diet’ is the only way to lose weight
It’s no secret that many people find losing weight far easier than keeping it off long-term. To avoid becoming trapped in a yo-yo diet cycle, it’s important to approach weight loss as a permanent change to your lifestyle – and focus on developing new healthy habits that are sustainable for life, as well as getting support to make those changes.
Myth 7: You can’t have any treats if you want to slim down
An all-or-nothing approach is rarely effective when it comes to weight loss. Restricting yourself when it comes to food and drink might work in the short-term, but pretty soon you’ll be fed up, hungry and giving up completely. A little bit of what you fancy is key. That might be a Saturday night glass of wine or a bit of chocolate in the evenings. Whatever it is for you, having a flexible approach and a balanced mindset is much more likely to deliver long-term success.
Myth 8: Only you, alone, can bring positive change to your life
Studies show that embarking on your weight loss journey alongside other slimmers, in groups such as Slimming World, brings more success than going it alone – sharing the ups and down, having cheerleaders who are on your side, and sharing advice and tips. Search online to find weight loss groups near you.
Myth 1: Vigorous exercise is key to getting fitter. If it’s your goal to get fitter, remember you don’t have to become a professional athlete to get active – just making a commitment to moving more all adds up. Many people make the mistake of joining a gym, overdoing it in week one and quickly giving up, thinking that exercise isn’t for them. Finding an enjoyable, achievable, and sustainable way of building new active habits into your routine is key – anything that gets you moving more, from heavy gardening or vigorous housework to brisk walking, dancing, cycling, or playing frisbee in the park, counts. What’s most important is making it a regular habit.
Myth 2: You will have to go hungry. To lose weight you have to eat less, right? Well, no! What you’re eating is much more important than how much. Swapping high calorie, unsatisfying foods (think chocolate, alcohol, pastries) for foods that are lower in calories and more bulky, so they fill you up for longer, is key to losing weight in a way that’s easy to live with. Research shows that by basing your diet on low energy dense foods, like fruit and veg, and foods that are most filling – or satiating – like lean meat, fish, eggs, pasta and potatoes, you can actually eat a larger amount of food and feel more satisfied while losing weight.
Myth 3: You need to be realistic with your goals. No! Dream big and be ambitious when setting your dream weight target, says Joanna. It’s hard to achieve a goal if you don’t set it out clearly in the first place. Research from Slimming World shows that slimmers who set ambitious targets lose twice as much weight as those who try to be ‘realistic’. Shoot for the moon – you never know where you might land.
Myth 4: Going on a ‘diet’ is the only way to lose weight. It’s no secret that many people find losing weight far easier than keeping it off long-term. To avoid becoming trapped in a yo-yo diet cycle, it’s important to approach weight loss as a permanent change to your lifestyle – and focus on developing new healthy habits that are sustainable for life, as well as getting support to make those changes.
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