It’s portion control. Sadly slimming world can lead you to over eating, due to the whole free food thing where you can eat limited amounts of multiple foods. If you think about it logically, you’d accept that’s utterly ridiculous and very damaging. Of course you can’t. Fundamentally it is still calories in v calories out.
in addition you need to retrain your eating habits, and it fails spectacularly there, it has the highest failure rate of any diet, something like 97 percent regain all they lost. And slimming world know it, hence if you gain more than 3 lbs they charge you to come back
I’ve a couple of friends on it, and they’ve been doing it for years and years, losing, regaining back to class. Their diets are shocking. And of course it is hard to sustain long term as it’s so bad.
if you need the discipline of the weekly weigh ins, then I’d follow a different diet, but still front up,
You basically need to start counting calories, even at a rough level, and it’s critical when losing weight you eat enough protein, think 1 gram for every kg you weigh, it’s hard to do that and eat a lot of carbs like they allow, and stay within a calorie deficit. Nearly impossible.
It is critical as you need to lose fat and not muscle. It impacts everything from how you look, your size, and your fitness levels. There is no point losing weight if you just lose your muscle and retain the fat. Protein also fills you up.
so work out what you need to eat calorie wise to lose, 500 calorie deficit a day loses an average pound a week, a 1000 is two pounds, and then work out how to get your protein in, how many calories that is and what is it, chicken, fish, eggs etc, then the remainder on the other macros, to decide your daily menu. And remember as your weight drops, so does your calorie requirement.