As you are probably aware I lost over ten stone following Slimming World. I have since gained some and I am again trying to lose some of it again doing Slimming World online on my own, an ongoing battle!

This Slimming World online guide has so many tips to help you achieve your dreams too.

You can join Slimming World and follow the plan or you can do Slimming World without joining with help from this guide.

Slimming World moroccan tagine Slimming World moroccan tagine
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Who is this guide for?

I am a busy mum though and I know you are busy too so this guide should help you follow Slimming World online, 2022 is your year with or without the Slimming World app, with limited time and money!

Not everyone feels comfortable joining a group and many people do the plan through the Slimming World online website.

Others choose to learn a little about the plan and then apply those techniques to their meals without officially being a member.

Sitting mum and child Sitting mum and child

Can you do Slimming World without joining? Honestly, yes, you can. If you are not sure which is best for you then read this ultimate Slimming World guide.

Free gifts for you

Are you struggling to exercise, lose weight or feel good about yourself? The free resources and support programmes I have to help you might be just what you need! Check them out by clicking the image below!

If you haven’t followed Slimming World before then there are a few basic things you need to know.

With these simple tips, you should be able to follow Slimming World without joining.

Here in this huge Slimming World guide are all the rules and guidelines listed and explained for you to see if this could be the plan for you.

Slimming World lunch box Slimming World lunch box

How to do Slimming World without joining? Can you follow Slimming World for free?

If you want to follow the Slimming World plan without joining then this is totally possible. This article should give you all the information you need to help you do Slimming World online for free.

Slimming World books Slimming World books

The first thing I recommend you to do when you have finished reading this Slimming World online guide is to take measurements of your weight and height (not that I am expecting you to shrink but it is good to work out BMI etc).

Next, look at yourself in a full-length mirror and write down every part of your body you deem to be overweight and the measurements for those.

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For me, for example, I would measure my calves, my thighs, my bingo wings, my waist and maybe my neck. A cheap tape measure should do the job just fine.

Whilst following the plan weigh yourself weekly, in the same place in the house in the same clothes on the same scales. This is important as it can fluctuate so much.

legs on bathroom scales legs on bathroom scales

Some scales weigh up to 39 stone/247kg so you don’t need to worry if they will hold your weight, and I have found them to be accurate and easy to use. If these aren’t for you what about smart scales? There are so many scales that are perfect for Slimming World online.

Slimming World mediterranean vegetable lasagne Slimming World mediterranean vegetable lasagne

What can you eat on Slimming World?

The food you can eat is made up of free foods, speed foods, protein foods (eg lean meats) and food with syns. Drinks are either free or syns.

As long as you stay within your daily syn allowance you can eat what you like! Ideally, each meal should contain one third speed foods, the rest can be made up as you wish. Here are some tips to help you eat more speed foods.

Nigerian jollof rice is a great east meal and served with fresh tomatoes like this perfectly fits the Slimming World guide Nigerian jollof rice is a great east meal and served with fresh tomatoes like this perfectly fits the Slimming World guide
Nigerian Jollof Rice

What are speed foods?

Most fruit and vegetables are speed foods with a few exceptions for example grapes, bananas, potatoes, etc.

I have made you a helpful image below to help you to see which vegetables and fruit are speed. Feel free to save it or share it on social media.

Do check out my more in-depth guide to speed foods for more information.

infographic of slimming world guide to speed foods infographic of slimming world guide to speed foods
All the Speed foods you can have on the Slimming World plan in this easy to save Slimming World guide to speed foods

Are tinned tomatoes speed?

Yes, they are, as are tomato puree and passata.

Are sweet potatoes speed?

No, unfortunately not. They are still free however so you can enjoy them guilt-free. Perfect as an alternative to a jacket potato.

Closeup of avocados on wooden background Closeup of avocados on wooden background

Is avocado speed?

No sorry, it is not. It is actually not even free it is synned. This does not mean you can not have avocados for breakfast just that you need to count them and have them in moderation. All the avocado syns are available here.

Sweetcorn – Is it free or speed?

Babycorn is speed however other sweetcorn is free. This means you can eat both but baby corn is slightly better.

Slice of cake and an apple, with help from this Slimming World online guide you will see you can eat both Slice of cake and an apple, with help from this Slimming World online guide you will see you can eat both
Choosing between fruit and sweet snacks is not always easy on Slimming World

What are free foods on Slimming World?

Free foods include dried rice, pasta, noodles and grains such as couscous and quinoa.

All are only free if you buy them dry with no added oil etc and cook according to packet instructions.

Raw turkey mince on wooden chopping board with vegetables in background ready to cook a Slimming World meal Raw turkey mince on wooden chopping board with vegetables in background ready to cook a Slimming World meal

Meat is free if you remove all visible fat and only use 5% or less mince. Sausages can be free but usually, they have syns. Check out sausage syns before you eat them to ensure you stay on plan.

There are a number of vegetarian options too which are free such as plain Quorn fillets, Quorn pieces, jackfruit, Quorn mince and many more.

Slimming World cheese and ham pasta bake Slimming World cheese and ham pasta bake
Syn free Ham and cheese pasta bake

Is all pasta free?

If you buy it dry and cook it in boiling water then yes it is. If you cook lasagne sheets dry as crisps they are not classed as free.

Fresh pasta from the fridges at the supermarket is not classed as free foods as they usually have added oil.

If you prefer to reduce carbs you can always try courgetti, spiralised courgette. Look at all my Slimming World friendly pasta dishes.

pieces of pasta close up pieces of pasta close up
Pieces of pasta which is syn free on Slimming World!

Are all rice grains free? Are packets of microwave rice free?

Again dried rice is free but rice in pouches or cooked elsewhere is not usually free.

Some frozen rice is free, I buy the Morrisons one which is free and microwaves from frozen in 3 minutes!

If you worry about cooking rice then I have a foolproof rice cooking technique and lots of tasty rice recipes from around the world you can try it with.

A close up of rice on a black spoon A close up of rice on a black spoon

Which bread can you have?

All bread is counted as syns on Slimming World. Some however can be chosen as healthy extra b choice. The ones you can count are usually wholemeal or high fibre bread.

Is white bread free?

Unfortunately not, some best of both bread can be enjoyed as the healthy extra b choice though if you are really not keen on wholemeal.

Pieces of bread Pieces of bread

What are the healthy extras 2022?

The Healthy Extra A choice

This part of the Slimming World plan is designed to ensure you get enough calcium in your diet. Each day you get two healthy extra A choices from a list including milk, cheese etc. Here is my list of some great Healthy Extra A choices.

The Healthy Extra B Choice

The healthy extra b choice is an element to the Slimming World plan which ensures you have your daily fibre. Of course, fibre is important to stop you from getting constipated! The b choice is usually cereal or wholemeal bread.

Many people have a healthy extra b choice at breakfast time. Here are some breakfast ideas with and without it you will love. Check out over 50 ideas for your Healthy Extra B choice.

Slimming World guide to syns

The syns aspect of the plan is there so you do not feel deprived. By allowing yourself a small number of treats a day you are more likely to stay on plan and feel less restricted.

Most people get 15 syns a day so with snacks like chocolate from 5 syns you can have a little treat. Check out my low syn desserts for ideas.

Slimming World vanilla cheesecake Slimming World vanilla cheesecake
Low syn Slimming World friendly cheesecake from my Just Average Jen recipe

What are the best snacks to eat?

There are so many snacks nothing is off-limits. It is all about the portion size and the syns in the snack. Check out my favourite snacks here and over 100 snack syn values!

blueberry yoghurt syn free on slimming world blueberry yoghurt syn free on slimming world

A few snacks you might like

If reading this has made you hungry and you just want to click and order some tasty snacks then these are my current favourites.

Remember next week though to add some snacks to your meal plan so you can stay as on track as possible.

There are lots of ideas in my Slimming World snacks directory and if you are peckish but don’t have any syns left then check out my syn free snacks list too!

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How many syns are you allowed in a day? How many syns can I have?

The basic amount that most Slimming World consultants will tell you for ease is 15 syns a day.

This, however, is not wholly true as Slimming World actually advise based on gender and weight. These are explained below.

How many syns on a post it note How many syns on a post it note

Syns a day for women, the women’s syn allowance

Up to the weight of 16 stone women are allowed up to 15 syns a day.

Between 16 and 20 stone women are allowed up to 20 syns a day.

If you weigh over 20 stone as a woman you are allowed up to 25 syns a day.

Syns a day for men, men’s syn allowance

Men up to 16 stone are allowed up to 25 syns a day.

If a man weighs between 16 and 20 stone they are allowed up to 30 syns a day.

For men over 20 stone, you are allowed up to 35 syns a day.

Why do men and women have different syn allowances?

Sorry, don’t shoot the messenger I didn’t decide this and I agree it seems very unfair! When you read the Slimming World online information it explains the differing syn values as I explained above.

Men and women have very different metabolisms and the nutritionists and dietitians at Slimming World decided this fitted with the different calorie allowances for men and women.

This also explains why men often appear to lose weight at Slimming World much more quickly if they weigh 20stone plus and are advised only up to 15 syns a day they are inevitably going to lose more weight aren’t they!

children eating fruit children eating fruit

How many calories are in a syn?

If a food does not contain any “free foods” then a syn is 20 calories. This makes it easy to calculate out and about if you pick up a 300 kcal bar of chocolate this will be 15 syns.

My Slimming World guide to low syn treats should help you too.

How to lose a stone in a month with Slimming World online 2022!

If you have a lot of weight to lose and you stick to the plan as described in this post religiously then you certainly can lose a stone in a month.

If, on the other hand, you only have a stone to lose then losing it in a month is highly unlikely, of course not impossible but not likely.

sweet potato wedges sweet potato wedges

Why and how does Slimming World work 2022?

The basis behind Slimming World is that by increasing the number of vegetables you eat you will fill up on lower-calorie foods.

A lower calorie diet will help you lose weight as the basis behind weight loss is fewer calories in than out!

By following my Slimming World online guide and cooking most meals from scratch using the free foods to help you inevitably you will consume fewer calories.

four women all different races and sizes smiling four women all different races and sizes smiling

How are syns worked out?

Essentially it is based on how filling a food is (or how much it weighs) compared to its calorific value. So calorie-dense foods like oil and sugar are higher in syns for a teaspoon for example than milk.

Foods high in protein fill you up for longer so choosing these foods helps you restrict calories and syns and stay full.

A table with a birthday cakes A table with a birthday cakes
Yummy cakes you can still have on Slimming World if you count them
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Should I exercise on the plan?

You might be wondering if Slimming World works without any exercise?

According to Slimming World, exercising isn’t necessary to lose weight; if you can optimize your food correctly, you can achieve a good result without physically exercising.

If you do exercise, this will certainly help you tone up and get fitter. I lost my 10 stone without any exercise to speak of but then decided to start running.

If you are worried about exercise equipment with a high weight capacity then don’t panic, check the two articles below as both have some great choices to help.

Exercising can, of course, boost your weight loss efforts. If you are not keen on going out jogging or to the gym, you can try some indoor exercise equipment like stationary bikes or a treadmill.

Fitnessontrack published an excellent blog on how home treadmill running can speed up your weight loss goal. It just goes to show you can exercise in private if you prefer.

exercise bike exercise bike

Etsy weight loss buys

If you are like me and like buying fun new items to motivate your weight loss, then here are my favourites.

Etsy is great for kitchen and weight loss goodies. I could spend hours browsing there.

There are so many great food diaries too so you can record your meal plans and track your weight loss to keep a record of the good and bad weeks.

Click the photos to have a look for yourself.

How does the Slimming World online plan compare to a Slimming World group with the app?

In a group, you weigh weekly at a group near you. The Slimming World consultant is your guide to help you follow the plan and keep you motivated.

Image therapy is the part of the group you either love or hate! By staying to a group you hear everyone else’s weight losses and get support.

women with fruit and vegetables women with fruit and vegetables

Slimming World Awards and certificates

At Slimming World groups you get certificates too as there are so many awards you can obtain. These are such great motivations on your journey.

Whilst you can get some if you join online it isn’t the same. You can take tasters usually to these group celebrations. Check out these ideas of what to take.

Available awards at groups

Stone and half stone awards – also available on Slimming World online.

Club 10 – when you have lost 10% of your start weight. Also available online.

Target – When you reach your choice of weight loss target, obviously this is also part of Slimming World online!

Woman of the year/Man of the year – nominated by your group as being inspirational.

Miss Slinky/ Mr Sleek – again nominated by your fellow group members for being inspirational.

Diamond target member – when you have stayed in target for a year.

Diamond member of the year – voted as the most inspirational diamond target member.

Greatest loser – Person in the group who has lost the most weight with Slimming World.

Young member of the year – voted as the most inspirational young member aged under 21.

Pile of plates Pile of plates
Plates piled up because on Slimming World you can eat so much!

Why you should enjoy desserts on Slimming World

If you are following Slimming World online you will know how careful you feel you should be with your Syns.

Most people only have 15 syns to use in a day so finding tasty desserts within this is crucial.

One good way to make your smaller dessert more filling is to add fruit or another low Syn or Syn free item.

Fat-free fromage frais is syn free and a great addition to most desserts.

If you prefer you can add a little flavouring or sweetener too. My favourite sweetener is Canderel Sugarly.

Most desserts in the correct portion size can be ok on the Slimming World diet simply have a small piece!

Do you ever have a glass of water before your dessert? Next time give it a try, you will naturally eat less as the water fills you up a little. A perfect way to enjoy the dessert you want and still lose weight.

Did you see my meal plan full of treats in my meal plan directory? Check it out you will love it and still lose weight!

Raspberry and chocolate indulgence dessert Raspberry and chocolate indulgence dessert

What is Slimming World SP or EESP?

This is the low carbohydrate plan devised by Slimming World to be followed for short periods for good weight losses.

More information about the SP plan is here.

plate of green salad plate of green salad
Eat green!

How do I join Slimming World online?

If you have decided following reading this Slimming World guide that this is the plan for you then pop over to the Slimming World website to join online or find your local group.

I have lots of recipes that could help you too if you just want to make a few changes but not follow the plan completely. Do whatever is right for you.

To read all my posts with tips and experiences of various diets, exercises and lots more check out my weight loss guides, and exercise for weight loss guide.

hand holding roti with spiced cauliflower hand holding roti with spiced cauliflower

Slimming World meal plans

I have a huge list of ready-made Slimming World meal plans I have designed for you to access free of charge.

Check them out and subscribe to my meal planning library to get free printables of them and ready-made shopping lists.

carrot cake made to a Slimming World recipe carrot cake made to a Slimming World recipe

Slimming World rules 2022 in a nutshell

The rules of the plan are simple.

  1. Eat 1 Healthy extra b choice a day
  2. Enjoy 2 Healthy extra a choices a day
  3. Eat up to 15 syns a day (unless you fit in a group above)
  4. Enjoy as many free foods as you like but stop when you are full
  5. Each meal should have at least ⅓ of the meal as speed foods

All my meal plans follow the plan so why not try this meal plan full of speed foods?

Slimming World plum and quinoa salad Slimming World plum and quinoa salad

Does Slimming World work 2022?

My personal experience is that yes Slimming World does work. Read my story here.

There are so many success stories of others who have lost weight on Slimming World you can read here.

bowl of aloo gobi bowl of aloo gobi

Slimming World app – who can use it?

Anyone who is a member of Slimming World either at a group or online has access to the app. Simply download the app and sign in as you would online.

The Slimming World app has syn values, recipes and lots of tips and advice so if you are a member it is well worth downloading.

ladies hands holding a smart phone ladies hands holding a smart phone

Can children join Slimming World online?

the Slimming World online requires you to be an adult to join but with the support of a doctor, you can join a Slimming World group if you have an appropriate adult who is a member or can join.

More information about how that works here. My son was a member for a while and his journey I shared here.

Ben joined aged 11 and enjoyed his Slimming World plan.

Slimming World membership offers 2022

If you are looking to join Slimming World but want to save money when you do so then keep an eye out in women’s magazines such as chat, woman’s own etc.

They often have free joining vouchers and other similar offers. Though this Slimming World guide means you may choose not to join at all!

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How to get a free Slimming World membership

Some areas have referral programmes through the NHS to pay for membership to Slimming World so it is always worth asking your doctor if this is the case.

This can also change from time to time so do ask again even if you asked a year ago and they did not do it then.

If you are looking to join for free you can usually find vouchers in women’s magazines such as Chat.

Using one of these vouchers usually means you then only have to pay the weekly fee.

Uk money fanned out in a hand over a white background Uk money fanned out in a hand over a white background

Can you get the Slimming World books on PDF?

Officially no but there are some sites I have seen sharing them, with this Slimming World guide and all my recipes you don’t really need them though!

To be honest, though I share a number of Slimming World recipes as do many other people so most things you should find without the recipe books anyway!

Buy Slimming World books

If you are looking to buy Slimming World books then there are some to buy on Amazon! Some are a little out of date but will still give you some ideas.

Of course, alternatively, you could join a group even just for a week or so and buy the books there.

If you follow my recipes though I think you will cope fine without any books!

oats and a glass of milk oats and a glass of milk

Other weight loss articles you may find helpful

If you are looking for a new diet to try and still undecided check out my full weight loss guide with lots of different plans. A few popular ones are:

The Optifast Diet

The Noom Diet

Second Nature Diet

Ketogenic diet

Weight Watchers

Fast 800

Do the unthinkable

Weight loss surgery

Lighter Life

Weight loss Guides

I have a lot of Unofficial Slimming World and weight loss information along with support if you want to exercise for weight loss including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

Here are some quick jump buttons to help you find my most popular Slimming World guides (all unofficial) and be sure to check out all my Slimming World friendly recipes too.

Check out frequently asked syn values here.

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My amazing freebies

I know how hard it can sometimes be to stick to a plan and follow a new routine. Planning is key so here are some weight loss resources that should really help you with that.