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We all have our off days, especially during challenging times. And at Slimming World, we understand that feeling fed up, stressed, worried or sad can make it much harder to find the motivation to plan and cook healthy meals – and to find the energy to be active.

While we know that, sometimes, there really is no quick fix, there are some simple things you can try that might just brighten a gloomy day and give you a little lift.

Discover your supportive local group here

Quick mood-boosting tips

If you have 15 seconds…

Pay yourself a compliment. Slimming World’s Mind Your Language report found that talking more kindly to ourselves – instead of being critical about our weight or any slip-ups – can transform the way we feel. Dr Jacquie Lavin, Slimming World’s head of research and scientific affairs, says:

“By creating a supportive environment, free from judgement and humiliation, Slimming World helps members tackle self-criticism, which builds confidence and self-esteem. Learning to value ourselves makes it easier to make the positive lifestyle changes that will help us to feel great.”

If you have 30 seconds…

Drink a glass of water. Mild dehydration can affect your mood, energy levels and ability to think clearly. Slimming World’s nutrition and health policy manager, Carolyn Pallister, says:

“Keeping ourselves hydrated is crucial for our concentration, it supports healthy digestion and it can help to prevent hunger pangs that are actually thirst in disguise.”

MORE FOR MEMBERS: Drink in our Ways to enjoy water feature on the member website, to jazz up your H2O

If you have 1 minute…

Look at how far you’ve come. If your motivation is low, acknowledging the positive changes that you’ve already made can kick-start your mojo. Even if you’re at the very beginning of your slimming journey, you’ve made a brave commitment to change, which is something to be really proud of!

Slimming World member Britt before and after transformation

Slimming World target member Britt (@britts_sw) has come a long way since joining in 2019 – losing 4st 11lbs and dropping four dress sizes! She says:

“What a difference a few years make! I feel more confident and happier than ever. Seeing the changes really does give you that boost and helps you believe you can do this!”

If you have 3 minutes…

Whip up a fresh, fruity dessert that’s delicious and nutritious. Carolyn suggests defrosting some frozen berries and stirring them into a bowl of fat-free natural yogurt, saying:

“You’ll feel all the better for making a positive, healthy choice. Plus many vitamins and minerals play a role in helping regulate our mood and cognitive functioning, so aim to have a varied, balanced diet with plenty of fruit and veg for the best long-term benefits.”

If you have 4 minutes…

Have a wardrobe rummage. Trying on an item of clothing from before you started your weight loss journey can be a visual reminder of how brilliantly you’re doing, which can help to spur you on.

Sparkly bikini briefs

Now she has the confidence to wear an itsy-bitsy bikini, member Gemma (@montys_slimmingworldjourney) treated herself to this sparkly number to celebrate! She says:

“I’ve purchased a tie-side bikini… I’ve never had a tie-side before! This visual of my bikini bottoms has given me a huge boost this morning 💪🏼💓”

If you have 5 minutes…

Chat to your cheerleader. Having someone in our corner during difficult times can make a big difference to how we feel. Maybe you have a partner, friend or family member who you can always rely on to make you feel better? Slimming World groups are a great place to meet people who understand the unique challenges you face when you’re trying to lose weight.

Our Mind Your Language survey found that, as they started to lose weight and became part of a supportive, caring community, our members reported feeling ‘positive’, ‘attractive’, ‘inspired’, ‘content’, ‘empowered’, ‘happy’, ‘determined’, ‘optimistic’ and ‘fit’, and 91% of those said that being a Slimming World member made them feel more positive about themselves.

Slimming World member Jen running in bright clothing

Target member Jen lost more than 5st and discovered a love of running along the way. She says: 

“I felt a bit down today. Had so much running through my head BUT I knew I had my run after work, so that kept me going. 2km in, a woman cheered me on with a ‘you’ve got this!’. It made me cry happy tears and I just kept going. Her words gave me such an unbelievable boost and I finished strong with my second-fastest 5K!” 

If you have 10 minutes…

Take a brisk walk. Being active releases endorphins, leaving you with a post-activity ‘buzz’. Even a short burst can lift energy levels, and 10 minutes a day, every day for five days of the week, is much better than doing it all in one go as it helps to create that healthy activity habit. Doing this for four weeks will bag you your Bronze Body Magic award!

If you have 15 minutes…

Tuck into something tasty! We all know that great food can make us smile – and it feels even more satisfying when you’re enjoying something that’s good for you. 

Slimming World yorkshire pudding wrap

MORE ON THE BLOG: This Yorkshire pudding wrap has to be the ultimate comfort food

If you have 30 minutes…

Work it out! The Slimming World Body Magic programme suggests building up to a long-term goal of 30 minutes of activity a day, five days a week – and once you’ve been doing that for eight weeks, you’ll get a Gold Body Magic award. The activity can be anything that increases your heart rate, warms you up and gets you breathing a little quicker.

Slimming World member Sheryl (@sheryls_healthy_living) is feeling fantastic for her home fitness sessions. She says:

“Morning workout done! Feeling good and ready for the day now. 20-30 mins of YOU time and feeling a bit of sweat and that you’ve achieved something does wonders to boost your mood 💪🏻😁”

If you have 60 minutes…

Share in group! Slimming World groups are a safe, supportive place to talk about any obstacles on your slimming journey. You’ll also leave with lots of inspiration, motivation and recipe ideas, so you’re ready to get stuck into a week of eating well and feeling better.

Members of our digital-only service, have their own space to share challenges and inspiration, in the Slimming World Online Community.

Sarah has been a target member since May 2017 – and she says it’s thanks to always finding time for group…

“So, it’s group day today and I couldn’t do my usual 8pm session, but I made the effort to attend a different group. It was so motivational to hear about the journeys of people I don’t normally see. It’s really given me a boost. If you can’t make your normal session or day, I really do recommend not using it as a reason to ‘have a week off’ – go to another session or day and get that support. Groups are deffo where the magic happens.”

Slimming World Taste the freedom. Free membership offer.
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