SP for a loss | Mumsnet (2024)

FAQs

How much weight can I lose on an SP week? ›

I haven't got much to lose to get back to target, about 10lbs and I still lost 4lb in a week. On my birthday week, which was rather flexible, I followed it where I could and still lost 1.5lbs! The best loss I've heard of so far is a colleague who lost a fantastic 13lb in a week!!!

On an SP Day, the focus shifts towards boosting weight loss by prioritizing Speed Foods and Protein Foods. Speed Foods are fruits, vegetables, and certain other ingredients that are low in energy density and high in nutrients.

You could have the occasional free food e.g. A banana, but if you have white carbs they must be syned, e.g. Spuds, pasta, couscous and on an sp day the Syns are high. It needs planning, you need to think ahead for alternatives if you like mullers or mug shots.

If you've got a packet of dried rice, noodles or couscous in your cupboard there's a host of meal opportunities that can be thrown together with only a few ingredients. Even better, all of the above are Free to enjoy on the Slimming World plan.

Losing weight safely typically involves losing 1-2 pounds per week. This would allow you to lose 20 pounds within about 5 months at 1 pound per week or 2 1/2 months at about 2 pounds per week.

Fast weight loss, such as losing 10 pounds in a week, is possible — but it's usually not worth it. In fact, it could be detrimental to your physical and mental health. In reality, plans and programs that promise rapid weight loss or extreme results are best avoided.

Well, fruit and veg that are naturally higher in sugars – such as sweet potato, sweetcorn and mango – for example, count as 'Free Foods' not 'Speed Foods' (aka foods you can eat as much as you please of) but that won't actively promote your weight loss.

It's quite straightforward really and is centred around the principle that you fill your plate only with S and P foods (speed and protein). So that means no potatoes, rice, pasta, Muller Lights, or other regular free foods that you might have at meal times.

Before coming to Slimming World, many slimmers are told to avoid carbs – yet carbohydrates such as rice, potatoes and pasta have fantastic filling power, as well as being low in energy density, which is why they're on our Free Food list.

They will fill you up, slim you down and help you build those important new healthy eating habits that will last a lifetime. Free Foods include lean meat, eggs, fish, pasta, potatoes, fruit and vegetables.

Can you have yogurt on SP days? ›

I've been on holiday so week off and feeling like I'll need to do some SP days. You can have ff yogurt but it will need to be a high protein 'P' version which is usually Greek Yogurt - I get mine from lidl but suggest you use the app and check as not all are (could t find a single P yogurt in Aldi).

You can have baked beans though as they are a p food.

All other fish, quorn/tofu and all lean meat are Protien so absolutely fine to have as normal. Beans, peas and lentils are also Protien packed so are also fine.

Extra Easy SP is all about filling your plate with S (Speed) and P (Protein) Free Foods and that's exactly what many of our meals are made from. We also have a range of sausages, burgers and other meats that can be used alongside your own plate of Speed Free Foods to create an Extra Easy SP meal.

At Slimming World, we don't believe in cutting out food groups. In fact, potatoes and dried plain pasta, rice, noodles and couscous are all Free Foods, which means that you can eat as much of them as you like!

A slow, even rate of weight loss — such as 1 lb (0.45 kg) or 0.5–1% of your body weight per week — is best for a cutting diet. Although a larger calorie deficit may help you lose weight faster, it can increase your risk of losing muscle, which is not ideal for this diet.

Set realistic goals

Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

If you want to lose weight and keep it off, aim to lose it at a slow but steady rate of 1–2 pounds (0.45–0.9 kg) per week. Research shows that slow, steady weight loss is easier to maintain long-term because it's better for developing healthy eating behaviors, and is much safer than very fast weight loss.