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In 1972 I launched my very first slimming class. Click here to read how it all began.


When Mary and I were on a catch-up Zoom call with our Wellness Teams from Leicestershire Police recently, Sally, who heads up their support team, suddenly came out with a wonderful phrase about losing weight. I wrote it down because I thought it was so profound:

In 2 weeks, I feel it!
In 4 weeks, I see it!
In 8 weeks, I hear it!

When we start on a weight loss journey our motivation is high and our willpower is strong. ‘This is it!’ we say to ourselves as we stop snacking, eat healthily and exercise much more, and over those first two weeks we are saintly. At the end of those 14 days, we really do feel slimmer. Clothes are a little looser and it feels good.

As we continue to stick at it, we really begin to see a difference when we look in the mirror. A few lumpy bits have smoothed out, waistbands are significantly looser, belts have had to move up a notch or two and hemlines begin to drop as we are not ‘padding out’ our skirts, dresses or trousers so much. Our progress is without question clear to see.

By the time we get to eight weeks of determined effort, our weight loss and improved shape is noticeable to everyone around us and suddenly we hear those lovely comments, ‘Wow! You’ve lost weight! Well done!’ When we hear the compliments, we know it is really working!

The key of course is keeping the weight off and the only way we can achieve this is if we maintain some of those new lifestyle habits that we have learned on our weight loss and fitness journey. If we keep them up, our chances of staying fitter and slimmer are dramatically higher – so that has to be our ultimate goal!

When Mary and I wrote The 28-Day Immunity Plan it was designed to kickstart followers on a journey to lose weight, develop some healthy eating habits and to exercise more.  We also wanted to show how everyone could create some simple lifestyle changes that would boost their immune system. The results have been extraordinary and lives have been changed significantly for the better.

How has this happened? Because the 28-day Plan simply suggested eating healthy foods and no snacking, walking for 30 minutes every day and doing some strength exercises three or four times a week, the Plan was very achievable. But the key was that when folks witnessed how great they felt at the end of their four weeks, they were self-motivated to carry on.

What they found after another 28 days was that this new way of eating and exercise had become a lifestyle habit. By then they had learned to shop differently, avoiding the snack aisle and buying fresh food to cook themselves instead of buying take-aways or ready meals. They were automatically cutting back on coffee and alcohol. They found they enjoyed going for their daily walk and doing some strength exercises. And the benefits just kept on coming! The massive bonus and what turned out to be the key to their long-term success was that their get-up-and-go had come back and they enjoyed feeling healthier and more confident. They couldn’t believe how good they felt in themselves – so they carried on!

Because it wasn't a diet, it was more a healthy lifestyle, the greatest news for me was that they didn't have to be a slave to the Plan. If they went on holiday or had a celebration, they could enjoy partying along with their friends, then they just went back on the Plan strictly for a week and swiftly lost any gained weight. Their new 'healthy lifestyle' was now an ‘automatic lifestyle’ and that’s what you call success!

So, my fourth quote to complete the statement is:

In 2 weeks, I feel it! 
In 4 weeks, I see it!
In 8 weeks, I hear it!
After 12 weeks, I LOVE IT!

Recipe of the Week

This recipe was sent in by one of our Newsletter readers, Diana, who wrote: “I must admit I was dubious at first but was very pleasantly surprised at the result. It really is absolutely delicious.’ And we agree!

Made with grated raw sweet potato, this simple salad offers a perfect addition to an array of salads that we might serve for a barbecue or buffet.

Calories depend on the size of the sweet potato.
Raw sweet potatoes contain 86 calories per 100g.
Prep time: 5 mins

1 or 2 sweet potatoes, peeled
1 tsp white wine vinegar
A pinch of salt
A pinch of sugar
A good sprinkling of dried coriander leaf

  1. Coarsely grate the sweet potato and place in a bowl.
  2. Add the white wine vinegar, salt and sugar and mix well.
  3. Finally, stir in the dried coriander leaf.
  4. Keep chilled until served.

Sweet potatoes can safely be eaten raw, unlike regular potatoes which contain the dangerous enzyme solanine in their raw state. Sweet potatoes are high in Vitamin A and C, fibre, potassium and iron. Eaten raw, they contain 86 calories per 100 grams. Cooked, they make fabulous mash, wedges, can be dry-roasted and are delicious in soups.

Like the taste? Just type Sweet Potato into the search facility on our website to bring up all the recipes that include them - I'm a big fan!
For more recipes click here to visit the website

Fun, Facts & Fitness from Mary Morris MSc.

I can guarantee that if you have recently lost weight and reached your goal weight you will be feeling very proud of yourself.  No doubt compliments have been flying around about how good you look now, and you know yourself that you are feeling much fitter and healthier both inside and out! 

This next stage of your health journey is about to begin and so this week is all about helping you maintain your new weight with a realistic approach.  Basically, that means understanding that you cannot go back to doing what you were doing before, which clearly caused you to gain weight in the first place.  Let's now learn to try to maintain some key lifestyle changes that presumably you must have achieved whilst losing the weight. If you do, that will dramatically increase your chances of keeping that weight off for good.

Here are a few tips for you and try to commit to them:

  • After a period of restraint, it is natural that you want to relax a bit and the good news is you can.  But you now just need to match ‘energy in’ with ‘energy out’! All the research tells us that those who maximise on their ‘energy out’ with exercise and moving more are far more likely to keep the weight off.  So, find what activity you most enjoy and keep it up!
  • Set a maximum weight that you will allow yourself before 'reining back'.  For example, you may have lost 2 stone and you now weigh 9st 7lb.  Set yourself your own weight 'range' so that if your weight creeps up again (and it will) you take strict action. Let’s say your set upper limit is 9st 12lb.  This weight 'range' of 5lb should allow for high days and holidays where you can easily put on a few pounds.  When you hit that upper limit, go back to a strict week on The 28-Day Immunity Plan and exercise lots, particularly walking.  That will stop the weight gain in its tracks!
  • Weigh yourself once a week.  If you have over-indulged for a few days you need to check how it affected your weight.  It's no good burying your head in the sand!
  • Stay connected to those who supported you through your weight loss.  A walking buddy for example or family member who kept an eye on you.  These are your positive mentors. Avoid those who give out negative vibes - they may just be jealous of your success.
  • Stay focussed on reading useful information, like this weekly Newsletter, to help keep you on track.  Go to our website and pick out a new workout you haven’t tried yet. It means you are staying connected with your new lifestyle and will keep you motivated.

Now what should happen is that all those new foods that are now on your plate, and all that physical activity that you are happy to continue, needs to become your new lifestyle and a lifelong habit.  The key is not going back to our old ways!  Repetition is what creates habits so eventually what used to be hard to do, eventually becomes our natural choice. Try to stay motivated and upbeat. Once you gain in confidence of your new lifestyle habits this will have a positive effect on your whole personality and general happiness.  Rosemary and I are your greatest supporters on this journey!

This Week's Fitness Challenge

  1. With the lighter mornings set yourself to do an early morning walk before breakfast at least 3 times this week. Remember to walk for 30 minutes on the other 4 days too! Remember, walking on an empty stomach burns more body fat and therefore aids weight maintenance as well as weight loss.
  2. Choose a strength programme you have not tried before, either on our website or on YouTube. There are lots of hand weight or resistance band programmes out there.  Strength work seriously increases our Resting Metabolic Rate (our RMR) which means we burn extra calories even when sitting on the sofa later!
  3. To complement your walks and strength work, do the Stretch Programme x 3 times this week and then you have everything covered!
Did you know...

The origins of April 1st being April Fool's Day - a day (or at least a morning) for the playing of pranks on others - are lost in the mists of time.

Some say it dates back to The Canterbury Tales, written by Geoffrey Chaucer in 1392. Others suggest it originated because in the Middle Ages, prior to the switch from the Julian to the Gregorian calendar, New Year's Day was celebrated on 25th March in most European towns, with a holiday that ended on 1st April. Those who switched to celebrating the New Year on 1st January made fun of those who celebrated it on 1st April by declaring it April Fool's Day.

Either way, rest assured - we are not joking.
No matter how improbable the idea of eating a raw sweet potato 
may sound, it's not an April Fool -  honestly, it's really nice!

And finally...

Both Mary and I totally live by the advice we have given in this week’s Newsletter. We want to give you a sense of confidence that if you develop these good habits over time, they will just become part of your normal life. You won’t even be conscious that you are doing them and the rewards to your health and wellbeing are immense. Honestly, it is so worthwhile to work towards that point.

Have a great week!

With love and best wishes,

Rosemary Conley CBE DL


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