Round 1 – Quick Fire Warm-Up Questions Which nutrient helps keep you fuller for longer? A) Sugar B) Fibre C) Salt Answer: B) Fibre Which nutrient is most important for helping maintain muscle during weight loss? A) Protein B) Fat C) Vitamin C Answer: A) Protein True or False: Wholegrain foods usually contain more fibre than white versions. Answer: True Which of these is highest in protein? A) Chicken breast B) Cucumber C) Jam Answer: A) Chicken breast Which snack would usuall

“Today we’re talking about two nutrition habits that can make a huge difference to weight loss, energy, digestion, and feeling satisfied after meals: eating more fibre and more protein.” “What foods come to mind when you hear high protein?” “What foods do you think are high in fibre?” Protein = meat, eggs, shakes Fibre = cereal or bran But there are many affordable, easy everyday foods that provide both. Why Fibre & Protein Matter 1. Fibre Helps With: Feeling fuller for longe

“Today we’re going to explore something that affects all of us every single day — the connection between our gut and our brain. Many people think weight loss is only about willpower, calories, or exercise. But our gut health can influence: · Hunger and fullness · Cravings · Mood and motivation · Stress eating · Energy levels · Sleep · Even how we respond to food emotionally The exciting thing is that small daily habits can improve bot

A great weight loss this week from All the groups totalling 14.5lb off (1st 0.5lb), congratulations all on a great week xxx I'm so very proud of you all, keep up the great work xxx P.S. Remember to share your personal goals with me and you too can achieve a Certificate.

To help us understand how mood affects food choices, recognise our own patterns, and leave with practical strategies for responding to emotions without relying solely on food. · Brief introduction to the topic. · Explain that eating is influenced by more than hunger—our emotions, stress levels, habits, and environment all play a role. · Reassurance that emotional eating is common and very human. “Have you ever found yourself reaching for food when you weren’

A great weight loss this week from All the groups totalling 47.5lb off (3st 5lb), congratulations all on a great week xxx Congratulations to Mandy on achieving a Silver Star and Certificate for 2st 7lb off. I'm so very proud of you all, keep up the great work xxx P.S. Remember to share your personal goals with me and you too can achieve a Certificate.

Lets help us understand what an appropriate portion looks like for our individual needs, and to build confidence in recognising hunger, fullness, and satisfaction. By the end of todays talk we will be able to: · Explain the difference between portion size and serving size. · Identify factors that influence how much food they need. · Use simple, practical tools to estimate suitable portions. · Reflect on their own hunger and fullness cues. “When you hea

A great weight loss this week from All the groups totalling 26.5lb off (1st 12.5lb), congratulations all on a great week xxx Congratulations to Kathryn and Cathy on achieving a Silver Star and Certificate for 7lb off. Congratulations to Sharron and Maggie on achieving a Certificate for their personal holiday goals. I'm so very proud of you all, keep up the great work xxx P.S. Remember to share your personal goals with me and you too can achieve a Certificate.

“When you think about ‘summer body’… what’s the first word that comes to mind?” (pressure, excitement, stress, motivation). Most of us have been sold a very narrow idea of what a “summer body” is Today isn’t about perfection—it’s about feeling good, confident, and in control You don’t need a new body for summer—you need a better relationship with your habits and mindset. Reframing Summer Goals “What are you actually hoping to feel this summer?” Confident Comfortable Energised

“Do you feels like they’re ‘good all week’… then the weekend happens?” Key message: Weekends don’t “ruin progress” — habits do. We’re not aiming for perfection, we’re aiming for control + flexibility . Why Weekends Are So Hard “What makes weekends harder for you?” Common points: Less routine Social events (food + alcohol) “Treat mentality” (I deserve it) More time = more food thoughts Emotional eating / boredom Mini insight: Structure protects you during the week — weekends

A great weight loss this week from All the groups totalling 25.5lb off (1st 11.5lb), congratulations all on a great week xxx I'm so very proud of you all, keep up the great work xxx

“How many of you have heard about weight loss injections like Ozempic or Wegovy?” “What have you heard—good or bad?” There’s a lot of buzz, confusion, and misinformation. Today = clarity, balance, and practical takeaways. What is GLP-1? GLP-1 is a natural hormone your body already makes. It’s released in your gut when you eat. What it does: Signals fullness to your brain Slows stomach emptying (you stay fuller longer) Helps control blood sugar Reduces food noise / cravings “H

A great weight loss this week from All the groups totalling 18.5lb off (1st 4.5lb), congratulations all on a great week xxx I'm so very proud of you all, keep up the great work xxx

“Easter is a time of joy, family, and… let’s be honest… chocolate everywhere.” “What comes to mind when you think of Easter?” (chocolate, family meals, hot cross buns, etc.) Easter isn’t the problem— our all-or-nothing thinking is. 2. The “All or Nothing” Trap Many people fall into one of two extremes: “I must be perfect” “I’ve blown it, so I may as well keep going” “Who’s ever said: ‘I’ll start again on Monday’?” Reframe: Balance is not about perfection—it’s about flexibilit

“How many of you walked here today—or walked at all this morning?” “Walking is something we all can do… but often don’t fully use as a tool for health.” “Today, we’re going to explore how something simple can become powerful for weight loss and wellbeing.” 2. Why Walking Matters “What benefits do you think walking gives us?” (weight loss, mood, fitness, etc.) Burns calories → supports weight loss Improves heart health Reduces stress and anxiety Boosts energy (ironically!) I

A great weight loss this week from All the groups totalling 40.5lb off (3st 12.5lb), congratulations all on a great week xxx I'm so very proud of you all, keep up the great work xxx

“Have you ever eaten something healthy but still felt bloated afterwards?” “Who here sometimes gets bloating, wind, or stomach discomfort after meals?” Many people think these symptoms mean something is “wrong” with their digestion. Often it’s actually about how certain carbohydrates are fermented in the gut. These are called FODMAPs. What Are FODMAPs? FODMAP stands for: F – Fermentable O – Oligosaccharides pronounced ol-i-goh-SAK-uh-rydz D – Disaccharides pronounced dye-SAC

A great weight loss this week from All the groups totalling 26.5lb off (1st 12.5lb), congratulations all on a great week xxx I'm so very proud of you all, keep up the great work xxx

“Who prefers a small treat every day?” “Who prefers saving it for one big treat day?” Yes, both strategies exist. Daily Treat Approach Example: a square of chocolate, small dessert, or biscuit each day. Benefits Reduces feelings of restriction Less risk of binge eating Fits into daily calorie balance Builds a sustainable lifestyle Possible downside Some people find “a little” hard to stop. Treat Day Approach Example: being very strict all week then relaxing on Saturday. Benef