{"id":13749,"date":"2026-01-29T13:28:33","date_gmt":"2026-01-29T13:28:33","guid":{"rendered":"https:\/\/www.slimmingworld.co.uk\/blog\/?p=13749"},"modified":"2026-03-30T10:16:10","modified_gmt":"2026-03-30T09:16:10","slug":"slimming-world-and-calorie-counting","status":"publish","type":"post","link":"https:\/\/www.slimmingworld.co.uk\/blog\/slimming-world-and-calorie-counting\/","title":{"rendered":"Video: Slimming World and calorie counting"},"content":{"rendered":"\n<p>If you have a weight loss goal (or have tried to lose weight previously), it\u2019s likely that you\u2019re very familiar with calories, and may have tried counting them to lower your intake.&nbsp;<\/p>\n\n\n\n<p>At Slimming World, we understand that the bottom line of losing weight is being in a calorie deficit (using more calories than we take in). However, counting or tracking calories can be a time-consuming and confusing task \u2013 making it a weight loss method that\u2019s difficult to stick to in the long term.<\/p>\n\n\n\n<p>Our flexible healthy eating plan, <a href=\"https:\/\/www.slimmingworld.co.uk\/what-can-i-eat\">Food Optimising<\/a>, has been developed to do the hard work for us \u2013 freeing us from calorie counting and making it easy to follow a healthy, balanced diet and lose weight without ever feeling hungry. Registered nutritionist, Dr Sarah Bennett, explains&#8230;&nbsp;&nbsp;<\/p>\n\n\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/5245389806001\/default_default\/index.html?videoId=6376862696112\" allowfullscreen=\"\" allow=\"encrypted-media\" width=\"900\" height=\"390\"><\/iframe><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How does the Slimming World plan work?<\/strong>&nbsp;<\/h2>\n\n\n\n<p>Food Optimising is based around the concept of <a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/discover-slimming-world-free-foods\/\">Free Foods<\/a>, which are the foods lowest in calories per gram and the most satiating, so they fill us up for fewer calories and keep us feeling fuller for longer. There\u2019s a huge variety of Slimming World Free Foods to choose from, including healthy staples like lean meat (and some meat replacements), fish, eggs, rice, pasta, potatoes, beans, lentils, fruit and vegetables.&nbsp;<\/p>\n\n\n\n<p>There\u2019s no need to weigh, count or measure Free Foods \u2013 you can eat as much as you like to satisfy your appetite. They also play an important psychological role, as you never need to worry about feeling hungry, deprived or guilty about what you\u2019re eating.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/offers\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"145\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/12\/BLOG-500X145-CTA.jpg\" alt=\"Free recipe book worth \u00a34.95 or \u20ac7.95 when you join Slimming World. Find out more about our special offer.\" class=\"wp-image-14924\"\/><\/a><\/figure><\/div>\n\n\n<p>Healthy Extras are another vital part of the Slimming World plan. These are measured amounts of foods that\u00a0support our intake of calcium, fibre, healthy fats and other important nutrients, to ensure a healthy, balanced and sustainable diet.\u00a0We encourage you to make delicious meals from Free Foods and your measured Healthy Extra choices first, and then, if you need them, your Swips.<\/p>\n\n\n\n<p>Foods with a Swip value are higher in calories, so need to be carefully counted. They\u2019re there for you to enjoy as you choose \u2013 without worrying about working out the calories per portion. They also remove the burden of ever feeling deprived, and add flexibility and freedom to your daily diet.\u00a0<\/p>\n\n\n\n<p>Carolyn Pallister, registered dietitian and Slimming World\u2019s head of nutrition, research and health, says: \u201cWhile counting calories can work for some people in the short term, it can quickly become limiting, and leave us feeling hungry.&nbsp;<\/p>\n\n\n\n<p>From a health perspective and to aid weight loss, it\u2019s important to think about the types of food we eat, not just the number of calories. Choosing less energy-dense, more satiating foods that are high in protein and fibre will help to keep us fuller for longer. In developing Food Optimising, Slimming World has done this thinking \u2018behind the scenes\u2019, to make it as easy as possible for slimmers to follow.\u201d&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"122\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/01\/FeelRealGood-SmallCTA_SlimmingWorldBlog2.jpg\" alt=\"feel real good - small CTA\" class=\"wp-image-11413\"\/><\/a><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Behaviour change support for lasting results<\/strong>&nbsp;<\/h2>\n\n\n\n<p>At Slimming World, we also understand that losing weight \u2013 and then maintaining that weight loss \u2013 is far more complicated than just calories in versus calories out. It\u2019s also about mindset and behaviour change, forming healthy new habits and having the right support to overcome those inevitable challenges along the way.&nbsp;<\/p>\n\n\n\n<p>James Stubbs, professor of appetite and energy balance at the University of Leeds, says: \u201cThe best evidence for effective, sustainable weight loss is to use techniques to self-manage food intake, physical activity and lapses in weight loss that we all experience during a slimming journey \u2013 and to use evidence-based behaviour change approaches that are more likely to help us change our habits around food.\u201d&nbsp;<\/p>\n\n\n\n<p>Carolyn agrees: \u201cA key part of successful long-term weight management is giving people the know-how and support to change their habits around shopping and cooking. Members of our community-based groups learn to plan meals around foods that are naturally low in calories and will fill them up and keep them satisfied for longer \u2013 enjoying their favourite meals without having to measure every mouthful.\u201d&nbsp;<\/p>\n\n\n\n<p><strong>Hear more from James and Carolyn in the <em>Slimming World Podcast<\/em> episode<em> <\/em><a href=\"https:\/\/audioboom.com\/posts\/7879928-let-s-talk-calories\">Let\u2019s Talk Calories<\/a><em><a href=\"https:\/\/audioboom.com\/posts\/7879928-let-s-talk-calories\">.<\/a><\/em><\/strong>&nbsp;<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/calorie-counting-doesnt-work-long-term\/\">Read our research into calories and weight loss<\/a> \u2013 and discover what our members say about their experiences of calorie counting compared to the Slimming World plan.<\/strong>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/nearest-group-search\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/12\/Group-CTA-Square-2026_SlimmingWorldBlog.jpg\" alt=\"what's included when you join a friendly Slimming World group\" class=\"wp-image-14933\"\/><\/a><\/figure><\/div>\n\n\n<p><\/p>\n\n\n    <section class=\"block-embedded-widget-area alignwide\">\n        \t\t\t<section id=\"mm-newsletter-widget-3\" class=\"widget mm-newsletter-widget\">\t\n\t\t<div id=\"mm-newsletter-widget\" class=\"mm-newsletter-widget-form\" data-thanks_page=\"0\" data-thanks_page_url=\"\" data-thanks_page_new_window=\"0\">\n            <div class=\"wrapper\">\n                <aside>\n                    <header>\n                        <h2>Free 7-day eating plan<\/h4>\n                    <\/header>\n                    <p>You&#8217;ll also get our email newsletter with recipes, inspiration and exciting special offers<\/p>\n                <\/aside>\n\n                <div class=\"form-wrapper\">\n                    <form action=\"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/13749\" method=\"post\" id=\"newsletter-form\">\n\n                        <fieldset>\n                            <label class=\"input-label\">First name<\/label>\n                            <input type=\"text\" name=\"firstName\" placeholder=\"Enter your first name\" title=\"Enter your first name\" required>\n                        <\/fieldset>\n\n                        <fieldset>\n                            <label class=\"input-label\">Email address<\/label>\n                            <input type=\"email\" name=\"email\" placeholder=\"Enter your email address\" title=\"Enter your email address\" required>\n                        <\/fieldset>\n\n                        <fieldset>\n                                                            <div class=\"input-radio\">\n                                    <input id=\"classic-menu\" class=\"classic-menu\" type=\"radio\" name=\"menuType\" value=\"Classic\" checked>\n                                    <label for=\"classic-menu\">\n                                        I&#8217;d like the classic menu                                    <\/label>\n                                <\/div>\n                                                                                        <div class=\"input-radio\">\n                                    <input id=\"vegetarian-menu\" class=\"vegetarian-menu\" type=\"radio\" name=\"menuType\" value=\"Vegetarian\">\n                                    <label for=\"vegetarian-menu\">\n                                        I&#8217;d like the vegetarian menu                                    <\/label>\n                                <\/div>\n                                                                                        <div class=\"input-radio\">\n                                    <input id=\"vegan-menu\" class=\"vegan-menu\" type=\"radio\" name=\"menuType\" value=\"Vegan\">\n                                    <label for=\"vegan-menu\">\n                                        I&#8217;d like the vegan menu                                    <\/label>\n                                <\/div>\n                                                    <\/fieldset>\n\n                        <div class=\"button-wrapper\">\n                            <div class=\"g-recaptcha\" data-sitekey=\"6LdLR7cZAAAAAFDxo_6diZKq91dLeqE45o9GkrNL\" data-theme=\"light\" data-size=\"normal\"><\/div>\n                            <button class=\"submit is-secondary animation-light-background\" type=\"submit\" name=\"submit\">Sign me up<\/button>\n                        <\/div>\n                    <\/form>\n\n                    <p class=\"message-success\">Thank you for signing up. We just need you to verify your email address. Please check your inbox for a message from us and click on the verification link so we can keep you up to date with our latest menus, recipes and offers.<\/p><p class=\"message-error message-error-0\">Failed captcha.<\/p><p class=\"message-error message-error-1\">Please check your inbox for a message from us and click on the verification link so we can keep you up to date with our latest menus, recipes and offers.<\/p><p class=\"message-error message-error-3\">Good news, you&#8217;re already on our email list. Look out for emails from us packed full of recipe inspiration.<\/p><p class=\"message-error message-error-default\">Something went wrong.<\/p>                <\/div>\n\t\t    <\/div>\n\n\t\t\t<\/section>\t\n    <\/section>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.slimmingworld.co.uk\/group-or-online-membership\">Join Slimming World<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dr Sarah Bennett explains how our no-hunger eating plan helps you cut calories without counting them \u2013 with a focus on healthy, filling, delicious foods for a sustainable weight loss result <\/p>\n","protected":false},"author":6,"featured_media":13756,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[4],"tags":[12,16,26],"_links":{"self":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/13749"}],"collection":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=13749"}],"version-history":[{"count":10,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/13749\/revisions"}],"predecessor-version":[{"id":15332,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/13749\/revisions\/15332"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/media\/13756"}],"wp:attachment":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=13749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=13749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=13749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}