When your eating becomes more of a habit & how to stop it.

Whilst chatting to a slimmer, we were discussing behaviours and looking at how self destructing our behaviours can be. When I say self-destructing, I mean in the sense that it goes against the grain of what we are trying to achieve. For example, a slimmer may be trying to lose weight by actively consuming his/her food packs during the day. Yet something will happen to that slimmer that will lead them away from what their goal and in that split second of eating that something they will forget the reasons why they chose to lose weight in the first place, how they feel about themselves and will choose food over desired goals. 

Why do we do this?

There’s lots of reasons why we behave in such a self-sabotaging way that sometimes it can be too complex to just simply say it’s because of A,B,C.

However, a very common reason why is due to habitual eating.

Lets look at filling up our cars with petrol for example. One day you may be queuing to pay for your petrol and you see those confectionary bars just sitting there in a row calling your name. ‘One won’t hurt’ you think to yourself so before you know it, you are adding it to your bill. However, next time you go to the petrol station, you will find that the same thought pattern and behaviour may enter your mind. Before you know it, you have started off a sequence of events that you will link subconsciously with buying petrol.

 Buying petrol = treat for me!

This quickly turns into a habit and you will find that unless you break that cycle (maybe by paying at pump instead) you will always start thinking of buying confectionery when you fill up your car. It may have seemed like a quick fix treat at the time, but this quick treat can turn into a stone gain in no time at all when you think about it.

Lets look at another example of habitual eating. You can’t sleep so you get up to watch tv and whilst watching tv you are distracting yourself by eating. You may find yourself automatically getting up night after night and indulging in this behaviour. Mainly because you have set up this pattern for yourself. 

Now, having studied counselling (cbt in particular), I tend to look things in a lot more depth rather than just thinking ‘he/she is eating because he/she is hungry’. There is normally a reason why we behave in a certain way. For example, a lot of people really aren’t that great at dealing with their emotions (mainly that head in the sand approach known as denial) so they use food as a way of dealing (or not dealing with their feelings more importantly) They would rather keep their feelings locked away so they ‘eat their feelings’

Learning to deal with emotions can be a difficult subject and a lot of slimmers do not know where to start when it comes to this behaviour. I always talk about the thought cycle with my slimmers as it is such an important tool in recognising behaviours and your journey to self-discovery.

The first thing we need to do is look at acceptance. A lot of people who are using food as a way of coping with emotions are in denial. In fact many people don’t realise they have any issues with food. I often hear, ‘I’m overweight as I just like my food’ that is a number 1 denial excuse right there.

Yes I agree that it’s lovely to eat nice food however, when eating gets in the way of daily life and how you feel about yourself in general, it’s obvious that your ‘relationship’ with food isn’t what it could be.

Talking of relationships with food…… since when did we put this emotional attachment on eating and food in general? Yet think about it because we do! When we are sad, we get the choccies out, when we are ill, that food our parents used to make us to help us feel better there’s so many emotional attachments to food no wonder we (dis)comfort eat!

Habits are easily formed but can be harder to break and the same goes with the idea of habitual eating. I really dislike it when people say just eat less and you will lose weight. It truly isn’t that easy!

If you believe you suffer from habitual eating, I would suggest the following resources:

The first is a blog post designed to help you look at how your thoughts affect your behaviour


This article helps you look at your behaviours and how you will go through certain patterns when it comes to your future weight loss and weight management -  http://thesmldiet.com/2013/11/29/the-slimmers-cycle-of-change-a-model-for-behavioural-change/

Spring into summer Weight loss challenge >>REGISTRATION IS OPEN<<



At the SML Diet we love our weight loss challenges. Designed to inspire and motivate our slimmers, we try to make them as fun as possible. Remembering that it’s not about who can lose the most amount of weight in the shortest of time, it’s more about the being involved and getting into a team spirit!

Our New Year New You challenge saw us lose a total of 256lbs. That’s an incredible amount of weight and we want to smash that target this time round but we need your help!

Do you fancy losing some weight for your summer hols? maybe you dread the summer each year because it means bearing arms and legs? If this sounds like you, then why not join us for THE challenge of the summer?

It’s completely FREE to enter and no purchase from the SML Diet is necessary as we want to help the UK & Ireland lose weight. However, if you need a helping hand to lose weight, then try our delicious VLCD products.


Just for signing up to our challenge, you could win yourself 21 of our Very Low Calorie Diet foodpacks and overall 1 winner will WIN a luxurious pamper me pack.

The challenge starts on the 17th March so SIGN UP NOW!!!


The official details & t&c can be found on our website – we look forward to having you join us


Here’s to summer 2014

Wendy’s 5 stone success



As a single parent of 3 children I felt a responsible to them to ensure I was healthy and fit. I wanted to be more active and have fun with them rather that being a spectator. My confidence was very low and I’d become disgusted with how I looked and I didn’t want my children to feel ashamed of me as they grew older.  

I was ashamed and self conscious about my weight prior to losing. It affected me particularly when I was socialising as I felt I looked huge compared to everyone else. I wouldn’t want to dance to draw attention to myself.  At the time I didn’t feel that my weight physically restricted me but now I’ve lost weight I can see and feel such a huge difference. Everything is easier, even just simple every day life. I haven’t had a holiday abroad, taken my children swimming on gone on a fair ride with them for years for fear of being too big. 

Now I can do anything I like. I’ve joined a gym, I’m going swimming and planning our first family holiday abroad for years. I now love socialising and getting glammed up in dresses and high heels!  

I found SML products great value for money with regular savings and offers.  The sweet porridge was my favourite meal pack and I found this filling and also great during the cold winter months. I rarely felt hungry on the SML Diet whereas I would often before starting a Very Low Calorie Diet (VLCD).  

I have recommended the SML Diet to several friends and really hope they find the same success I have. I think if you are prepared and determined to succeed, you’ll do it! 

The first few days on a VLCD are tough but it quickly becomes a way of life if you’re determined. Remember why you want to lose weight and keep focused and take one day at a time. The lbs you lose each week quickly add up.  

When I look at my before photos I feel sad that I’d let myself become that size but the overriding emotions are pride and excitement. I’m still amazed that the size 12s I pick up in stores fit me as they look so small compared to my old clothes. It’s only when I look at my before and after photos that I realise how far I’ve come in such a short time. 

Thank you SML!

We cracked it – 265lbs lost in our VLCD weight loss challenge!

The SML Diet team wanted to start 2014 off with a bang so we invited slimmers to embark on a weight loss challenge with us. Named the New Year, New You challenge, we wanted to help slimmers stay motivated whilst shifting some of that xmas weight!

ImageArmed with a fantastic prize for one of our lucky slimmers, we all embarked on our challenge on the 13th January. The lucky winner would walk away with a gorgeous necklace from Tiffany & co.

Every week, our slimmers updated the SML Diet team with how they got on, their weight losses (and gains if any). Now this wasn’t a challenge to see who could lose the most weight, it was more of a challenge to be involved and part of an overall team.




ImageOn Saturday 17th February, Ally from the SML Diet chose the lucky winner and we are over the moon to say that Emma Blacker was the lucky winner of our necklace from Tiffany & co.

When we contacted Emma, this is what she had to say about winning her prize:


I couldn’t believe I had won. I was hoping for a little blue box for Valentines which I didn’t get, so this has made my day! I never win anything, this was such a wonderful surprise, thank you.
What I like about SML is the strictness of the simple plan (TFR), which means I don’t have to think about what I should eat or count calories. I enjoy the variety of flavours and being able to have the occasional bar to chew or a meal that I can eat with family.  I found that the support is fantastic, especially on the Facebook site where other members offer advice and keep each other motivated.
To motivate myself, I  keep a spread sheet, which I log down my weekly weight losses, BMI and measurements. I also have a list of mini goals to keep me plodding on, such as; 1/2st losses, BMI targets, Exercise, Clothes sizes to get into, and set dates I would like to achieve those goals by. It’s a great feeling crossing out those targets!
This Challenge has definitely motivated me to carry on, it’s not always easy, there are good days and bad, but now I’ll be able to look at this necklace and think I CAN do it!!! I’ve been on plan for almost 6 weeks now and can already see what a difference that SML is making to my life. I have dropped a dress size, lost 1st 4lbs and friends are commenting on my appearance, most noticeably my waist, hips and face.
I would definitely recommend SML to friends. Not only is it a quicker way to lose the weight, but there are also many other diet plans to follow including the maintenance plan to enable the weight to stay off.
Thank you so much :)


In total our slimmers lost an incredible 265lbs during our 6 week challenge. That’s an incredible amount so congratulations to each and every one of you.


Join our New Year weight loss challenge!



 We are pretty excited about this challenge especially as it’s got an amazing prize at the end of it! (we are totally jealous btw)

Now. A lot of slimmers think that weight loss challenges and leaderboards are for people who are losing the most amount of weight. At the SML Diet, we say PAH to that!

Our challenges are designed with everyone of you in mind. We know there may be some people who want to take a more scenic route with their weight loss, or even some who do not have as much to lose. We also don’t want to encourage any unhealthy behaviour in order to become to p of a leaderboard so our challenge isn’t about who can be the biggest loser, it’s about participating each and every week, making yourself accountable and  finding that mojo of yours.

So what next I hear you ask?

Well. You have signed up for our challenge and we can’t wait to get going! Next you need to read our t&c and more information about it (please see below)


The New Year New You challenge starts on Monday 13th January and will last for 6 weeks. Each week, you need to update your weight losses on our website (can be found here)

You’ll also receive our emails filled with motivating tips and hints to help you along your way.

ImageWe have an incredible prize for one lucky winner at the end of the 6 weeks. A beautiful piece of jewellery from Tiffany & co. We chose this as we think Tiffany & co produce some incredible pieces of jewellery and we want you to feel  incredible whenever you wear it.

The winner of our Tiffanys jewellery will be announced on the 23rd February so keep an eye out for a phone call on that day!

With our super slim you challenge, we had a few enquiries about weight losses etc and we can confirm that we would never share your individual weight losses publicly, we only share them as a total. So rest assured that everything you submit to us is confidential.


T&C Image

You can join our challenge at any time and will receive 1 automatic entry to win the Tiffany prize when you subscribe to our challenge.

For each week you record your weight losses with us, you will receive 1 additional entry (so in the 6 weeks you could receive an additional 6 entries)

You do not need to purchase from the SML Diet. However, for participants who do purchase their foodpacks from us, they will receive an additional entry for each week they purchase during the challenge)

The winner MUST allow their Name/initials and general location to be used when we announce the winner. We will also ask for comments on how you feel about winning and feedback about the challenge in general. This WILL be made available to the general public.

The draw will take place on 22nd February 2014 and the winner will be immediately contacted either by telephone or email on that day.

We will publicly announce our winner on the 23rd February 2014.

No cash alternative is offered as a prize

The prize will be sent to the winner by signed for courier service after the public announcement.

We reserve the right to change these terms and conditions during the New Year New You challenge.









Choose your VLCD plan


So it’s the start of a brand new year and whilst we throw out the xmas day leftovers, talk about how bloated we feel and return to our usual routines, a lot of us will start to embark on new ideas for change.Why not we say?! January can be a great time for change. A new year and a new you plan!

In fact this can provide us with an excellent starting point for motivation. Some people will be looking at weight loss plans and boy are there lots to choose from so if you are thinking about weight watchers, slimming world or maybe even joining a local gym, here at the SML Diet, we would like to wish you the very best of luck and hope you reach your goals.

For those thinking of embarking on a VLCD plan (Very low calorie diet plan), here’s some more information for you.

What is a VLCD?

A Very Low Calorie Diet plan or VLCD as it’s commonly known is simply a weight loss plan that offers rapid weight loss whilst restricting your carbohydrate intake and calories. The average calories consumed are about 600 – 800 per day and most VLCD ‘ers normally do not exceed 70grams of carbohydrate per day.

If you have ever been on a plan such as lighterlife, exante, slim and save or even Cambridge weight loss plan then it’s safe to say you have been on a VLCD. Slimmers can have amazing success with VLCD’s after all, they offer rapid weight loss, they are convenient – no calorie counting, no point counting (literally make a shake and away you go!) and lastly they can be so motivating if you have a lot of weight that you would like to lose.

ImageWhat is the SML Plan?

The SML Diet is a VLCD which was founded in 2012. The founder  (Ally) had worked as a lighterlife counsellor for over 5 years and brings a wealth of experience to the SML Diet company.

Having worked with Lighterlife, Ally, has personally helped thousands of clients lose weight and even supported them through to weight management. Ally wanted to start a company that allowed slimmers to choose their own weight loss journey, get support for those that need or want it and for slimmers to realise that they aren’t alone. The team at SML want your journey to be a shared experience. In other words, the SML Diet team are walking that path with you – every single step!

Our VLCD weight loss plans have been carefully structured to help you lose weight in a safe but caring way.



simple plan

Imagethe simple plan is a total food replacement plan (TFR). Ideal if your BMI is 30+ or you would like to lose 3 stone plus, you would consume 4 meal replacements per day instead of conventional food. This plan is also better known as a VLCD as you will be consuming a maximum of 800 calories per day. This plan is fantastic if you want to lose weight fast (on average a dress size per month) and if you want a break from eating food for a while.

social plan

Imagethe social plan is more commonly known as a low calorie diet as you will be consuming up to 1000 calories per day in the form of 3x meal replacements and foods from an allowed food list. Your body will still achieve ketosis (like the simple plan) but this plan allows you the option of eating foods which is great if you have a very busy social life and do not want people knowing how you are losing all that weight so quickly!

balance plan

ImageOnce you have reached your ideal weight (target weight), then we will help you re-introduce foods gradually. The last thing you or we want is for you to re-gain so we are with you every step of the way with this. Working together, you will start to reduce the amount of foodpacks that you consume and introduce more and more conventional foods at a pace that both you and your body can manage.


5:2 intermittent fasting plan

ImageIf you haven’t heard of the 5:2 fasting plan then where have you been?! It was the most talked about diet of 2013 (apart from sml of course ;-) ) and caught the nation by storm!

it can be used for weight management and a lot of our customers are having amazing success with this plan for successful weight management but it can be used as a way of controlling your diet if you don’t fancy embarking on the simple or social plan just yet.

you would eat normally for 5 days and for 2 days per week, simply reduce your calorie intake to just 600 cals per day. Using our foodpacks, you can ensure that you have all the nutritional content that you need on these days – we have seen some weight loss forums out there and some slimmers starve themselves on the fast days and we wouldn’t recommend that. So by having 4 foodpacks on these fast days at least you know you will be eating the vitamins and minerals that your body needs to stay happy & healthy. 

Man plan

ImageMen. We know that you want to lose weight too and more often than not, these diet companies target their plans and websites towards women! PAH to that we say. So we have developed a plan that will suit you down to the ground.

You are very lucky as you lose weight much quicker than us women however, we know that men generally need more calories than women. So your man plan is as follows

Man plan simple – it’s very much like our simple plan i.e complete food replacement but you would consume 5 meal replacements per day

Man plan social – You guessed it, it’s like our social plan but you would consume 4 meal replacements per day and be able to choose food from our allowed food lists.

and if you are still unsure as to which plan is best for you, then do contact one of our customer care team. We are based in the UK and with over 7 years experience in the VLCD industry, we are more than happy to help you.

Best of luck with your SML Diet journey, lets make 2014 a slimful one xoxo



Lucy’s staggering 60lbs weight loss story – follow up

ImageThere are many critics of VLCD’s out there who like to say that VLCD’s don’t work. Well one of our slimmers would like to prove otherwise. Having embarked on her own VLCD journey this year, Lucy lost weight with the SML Diet. Following the SML Diet simple plan, lucy managed to lose a staggering 60lbs in total and as Lucy is about to look forward to her first Christmas as a slimmer mummy, we caught up with her to see how she’s getting on!

Lucy’s story overview

I have 3 children and running around after them is hard enough without carrying around excess weight! Having Polycystic Ovarian syndrome (PCOS) doesn’t help me either – it’s so hard losing weight with PCOS but can be a vicious cycle as being overweight only increases the symptoms so losing weight was also extremely important to help manage the symptoms of PCOS.

Prior to starting on the SML Diet, i tried convincing myself that i was fine. Gorgeous no matter what. However inside i felt frumpy, unhealthy and overweight.  Eating made me feel guilty and looking back now i can see how miserable i was due to being overweight.

In total i lost 60lbs with the SML Diet and honestly feel fantastic for it.  I have been maintaining for 4 months now and this Christmas is going to be my first Christmas as a slimmer mum!

I’m feeling ok about Christmas in general. A little bit scared as the house is already full of treats, alcohol and other bits. I haven’t been able to exercise as much as I have wanted to as I have caught that lurgie that is going around. Cant’ wait until I feel well enough to start exercising again. This really helps me maintain my weight especially as I am in training for a half marathon in March. (EEK!)

Overall I am going to allow myself foods over Christmas but not go overboard like I have in the past. I’m expecting to gain a few lbs but keep telling myself if I do, it’s not the end of the world and will easily come off again.

I love having my photo taken and it’s fantastic when i receive compliments from parents when doing the school run, family and friends have now started with the SML Diet as they have seen my success not only with losing weight but with maintaining it after!



Don’t stress out over your VLCD plan. That makes things worse. Take it just one day at a time or 1 hour at a time if you need to.

I also think stronger flavours go along way to satisfy your taste buds. If you have a Thai soup, add those chilli flakes for that extra something.

Go out for a walk on Christmas day (after Christmas dinner), get some much needed air into those lungs. You’ll feel much better, burn some calories and won’t have that afternoon slump or sluggish feeling.