For part one of the plan click here.
We have teamed up with Weight Watchers to help you get in shape for summer. Whatever it is you want to achieve – greater confidence, improved health or happiness, techniques for de-stressing and re-energising or fun ways to get moving – Weight Watchers can give you all the support you need and help you lose weight along the way.
Why we love it
l Weight Watchers’ unique and scientifically-proven SmartPoints system is tailored to your needs and gives you freedom to follow the programme your own way.
l No food is off limits. Say yes to the food you love at home, in a restaurant or on the go.
l Weight Watchers provides round-the-clock support from nutritionally trained coaches, members and advanced online tools, including the Weight Watchers app with barcode scanner.
l Losing weight is about more than what you eat, so tips on activity and wellbeing are also available.
l Weight Watchers works. You could lose up to seven-times more with a Weight Watchers plan than by dieting on your own.
How the plan works
Weight Watchers members get a personalised SmartPoints budget* to spend on any food – so stick to your budget and you’ll lose weight. Most fruits and vegetables have a SmartPoints value of zero. Filling up on these will make your budget go further and support healthy weight loss.
With mix-and-match meal ideas and snacks, you can create a menu based on a daily SmartPoints allowance of 30. Include ½ pint of skimmed milk (4 SmartPoints values) every day for good health and use it in tea, coffee, with cereal or as a drink. Fresh fruits and vegetables are planned in to help you get your five-a-day, but feel free to replace them with your favourite seasonal produce.
*For your personalised SmartPoints budget, join a meeting or become an online subscriber. The menus in this series of supplements are based on a typical daily allowance of 30 SmartPoints values. Your personalised budget also includes a weekly allowance to spend on bigger portions, treats or meals out.
Weight Watchers summer tips
l Success is not only about what you weigh, it’s about how you feel, how healthy you are, how much energy you have and much more. So it makes sense to set goals that don’t focus solely on the number on the scales. If you want to set a weight goal, make sure it is realistic – a healthy weekly weight-loss rate is between ½lb and 2lb.
l Be honest, be accurate and ditch the bad thoughts. There is nothing beneficial or helpful about feeling depressed if things haven’t quite gone to plan. Write down what you have eaten or keep track of it with the Weight Watchers App.
Try chicken and pesto pasta for a tasty and healthy lunch
Preparation time: 6 minutes
Cooking time: 25 minutes
SmartPoints per serving: 9
Calories per serving: 351
Preheat the grill to medium. Mist a large, nonstick frying pan with calorie-controlled cooking spray and cook 4 reduced-fat pork sausages for 15 minutes.
Put 300g (10½oz) of mushrooms and 150ml (5fl oz) of vegetable stock made with ½ a cube in a large pan. Bring to the boil and simmer for 5-6 minutes, stirring occasionally. Empty a 420g (14¾oz) tin of reduced-sugar-and-salt baked beans into a separate pan and heat gently, stirring occasionally.
Arrange 4 Weight Watchers Extra Trimmed unsmoked back bacon rashers on the grill rack with 4 halved tomatoes. Cook for 4-5 minutes, turning the rashers once, until crispy.
Remove the sausages and keep warm. Break 4 eggs into the pan and cook over a medium heat for 2-3 minutes. Finish under the grill. Toast 4 slices of Weight Watchers White Danish bread and put 1 tsp of low-fat spread on each.
French berry overnight oats
SmartPoints per serving: 6
Calories per serving: 287
Layer 35g (1¼oz) of oats, 200g (7oz) of 0% fat natural Greek yoghurt and 150g (5oz) of mixed berries in a jar or bowl. Cover and leave in the fridge overnight. In the morning, stir to combine the layers and top with 50g (1¾oz) of berries.