Over 2/3 of the Suffolk population are overweight or obese and last year Slimming World did some research which pinged into my inbox and got me thinking how we can start 2021 on a positive foot and avoid some of the struggles of the first lockdown.
Here's that research:
Slimming World's research
An online survey of 800 UK adults, which was presented at The European and International Congress on Obesity in September, asked Slimming World members and a representative sample of the general population how lockdown measures had impacted their general health, mood, diet, alcohol intake, physical activity, and weight management. These are the key results:
Four in six of the general population and Slimming World members said they found managing their weight since lockdown "very" or "somewhat difficult".
The four key reasons given by both groups included: difficulty getting to the shops and obtaining the usual healthy foods; boredom and being at home leading to increased snacking; higher levels of stress and anxiety leading to comfort eating; and more sedentary time and exercising less.
Two in five Slimming World members and one in three of the general population said they ate more sugary foods during lockdown.
16% of the general population said they were drinking more alcohol during lockdown.
However, some respondents in both groups reported some benefits of lockdown including more time to plan meals, cooking from scratch, and sticking to a routine.
Crucially, Slimming World members continued to lose weight during this time, demonstrating the power of developing healthy habits and getting support from other, likeminded slimmers.
So with new years resolutions fresh in our minds, a new year in front of us and the uncertainty of covid I've been thinking about my top tips to get through feeling positive, healthy and slimmer (if you want to!).
- Fall in love with food
Do you find yourself cooking the same meals on repeat? It's so easy to get bored cooking, preparing and eating the same things. Take this time to do something new - it doesn't have to be complicated or time consuming. Dig out your recipe books, have a look online or sign up for a meal/recipe delivery box like Gousto/Hello Fresh etc. Find something to do with that ingredient that has been lurking at the back of your store cupboard - that tin of chickpeas could make a delicious hummus! Many people have found solace in baking - and there is no need to miss out if you are watching your waistline. The Slimming World blog has some fantastic recipes, like the 2020 favourite Banana Bread.
- Take Control
My mantra of 2020 was 'control the controllables'. There is so much happening in the world right now that we can't control, it might sound obvious but it's really important to take time out to think about the things we can control. The stresses of the world around us can start to impact on our motivation to keep control of our eating and activity habits, but actually looking after ourselves is something we can control. So as well as staying on track with healthy eating and keeping active, it's important to have some 'me time', get time to run a bubble bath, listen to your favourite podcast (the Slimming World one is entertaining) or read a book.
- Get moving
Exercise for some can be a scary thought, or you might love it. Your local gym, fitness classes etc may be closed but there are plenty of ways to get moving in a lockdown, even in winter. Online classes are fantastic and more accessible than ever, lots of local gyms and personal trainers are offering their services. Remember anything that raises your heartrate counts, it can be as simple as getting out for a walk, weeding the garden or chasing after the kids. Set yourself a challenge - why not join Suffolk Mind's 100 miles challenge?
- Soothe your mind
In these challenging times, people will be feeling more worried and anxious than usual, and these feelings could have an impact on us making healthy choices and see us turn to food for comfort. If current events on the news are a trigger for you, try to limit your exposure. Make your own playlists rather than listening to the radio, scroll through just one social media channel, and enjoy a Netflix fix rather than watch live TV. Let those around you know if it makes you feel uncomfortable to talk about current affairs, too. Focusing on the present moment – mindfulness – to calm your mind in times of uncertainty can be really helpful. Colouring books, jigsaws and word puzzles are useful activities for this. Also, there are apps that guide you through techniques to help ease anxiety or panic. Follow your ordinary routine as much as possible, and keep a sense of normality, whether that's packing up your lunch the night before, dressing in work clothes if you're working from home, taking a nice hot shower or doing your hair and make-up.
Public Health England's campaign 'Every Mind Matters' has some great pointers and suggestions to help with mental wellbeing during the coronavirus outbreak. Search 'Every Mind Matters' to find them.
- Keep in touch
It's easy to feel isolated during lockdown - as well as missing family and friends, missing our normal day to day routine can have a huge impact on the way we feel and as a result, your eating and activity habits. Staying connected is now more important than ever – and not just for your weight loss. Sometimes you just need a laugh with your mates to lift your spirits! Video calls are, of course, hugely popular during lockdown – things like scheduling a date with your mates and coming together online to replace that monthly night out, or booking a family quiz night and testing your loved ones' general knowledge. Don't forget to make some healthy snacks to nibble while you're catching up too! Lots of Slimming World members have made firm friends at their local groups and when we took the difficult decision to temporarily suspend our groups it was clear there would be thousands of Consultants and members missing the camaraderie and support of their Slimming World groups, too. That's why we've launched virtual groups. Whether it's attending your weekly group, chatting via a closed Facebook group or sharing successes via WhatsApp, it's so important to make the most of every ounce of support if you're trying to manage your weight.
