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THE WELLOSOPHY GUIDE TO SUCCESSFUL WEIGHT MANAGEMENT
HOW TO LOSE WEIGHT AND KEEP IT OFF THE HEALTHY WAY!
Losing weight and maintaining weight after weight loss can be so hard! Why? The problem commonly involves unrealistic expectations, coupled with punishing or complex diets, which often skip food groups and are impossible to sustain for the long term. Sound familiar?! Unfortunately, there are no quick fixes or magical transformations in weight management – safe and lasting results take a little patience and commitment. Our mission is to help you lose excess weight and keep it off in a way that is realistic and easy to stick to. With Wellosophy Meal Replacement for Weight Control, and a few small lifestyle changes, you can be on the way to your lasting healthy weight. You can make it with Wellosophy!
WHAT ARE MEAL REPLACEMENTS AND DO THEY REALLY WORK?
Meal replacements are exactly that – replacements for main meals – formulated to control your portion size and calories, but not your nutrition! Research has shown that people following a meal replacement plan, together with increased physical activity and support are more likely to succeed in the long term, compared with other diets or weight loss programmes (Astbury et al., 2018).
SHOP
HOW TO USE WELLOSOPHY MEAL REPLACEMENTS
To lose weight*, replace two of your three main daily meals with a meal replacement shake or soup and eat one healthy, food-based meal. To maintain weight * after weight loss, replace just one of your daily meals with a meal replacement and eat two food-based meals. To obtain the correct nutritional profile for your meal, the products should only be mixed with 1.5% cow’s milk or soy milk alternative for a vegan option**. The nutritional profile and number of calories per meal depends on which you choose – see the product pages to learn more!
FOR A COMPLETE, FILLING MEAL, JUST SHAKE!
1. MILK
1. MILK
2. POWDER
2. POWDER
3. SHAKE
3. SHAKE
4. ENJOY!
4. ENJOY!
MEAL REPLACEMENT – MUSHROOM SOUP
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YOUR COMPLETE HOT MEAL IN MINUTES!
Enjoy a warm, tasty, satisfying soup in minutes – we've done all the prep so you don’t have to! Simply mix 25g of powder with milk** in a small pan and heat gently while stirring! You can use either 300ml 1.5% cow’s milk, or 310ml soy milk alternative** for a vegan-friendly option.
HOW TO LOSE WEIGHT
To lose weight, you need to consume fewer calories than your body uses. Calories are units of energy that are released when your body digests and absorbs food. When you consume the same number of calories as you use, you stay the same weight, but if you consume more calories than you use, your body stores the surplus calories as body fat.
The ideal approach for weight loss is not only to reduce the calories you consume, but to increase the calories that your body uses, by increasing your daily physical activity.
CALORIE BALANCE
FOCUS ON PROGRESS, NOT PERFECTION!
A key lesson in weight loss is to have a realistic goal, and realistic expectations! It’s great to be inspired by others but try to not compare yourself with them! Body types and weight loss are individual – so focus on your own body, and on progress rather than perfection. Don’t be seduced by people who advocate extreme diets or speedy weight loss – it is important to consume a balanced diet, which contains all the food groups, and to aim for a safe and realistic amount of weight loss of 0.5-1kg per week. We recommend a minimum calorie intake of 1200 kcal per day for women, and 1500 kcal for men.
MAKE A PLAN THAT WORKS FOR YOU!
BURN CALORIES WITH PHYSICAL ACTIVITY!
MEAL PLANNER
Here is a guide to help you build nutritious, calorie-controlled meals – with examples of some of the foods you should aim to include.
5. FLAVOUR! SPICES & HERBS
HEALTHY SNACKS
If you feel very hungry between your main meals, it’s absolutely fine to have a snack, but choosing the right snack is important! Just like your meals, you should choose snacks high in protein and dietary fibre, and with controlled calories. A healthy snack should be a maximum of 200 calories. Here are some examples of how to build a healthy, filling and calorie-controlled snack.
OTHER TIPS FOR WEIGHT MANAGEMENT SUCCESS
LOSE WEIGHT WITH OTHERS!
WELLNESS CLUBS – HERE TO HELP YOU SUCCEED!
One of the most valuable assets on anyone’s weight management journey is the support of others! And with Wellosophy Wellness Clubs, you get just that – a friendly community of people just like you, cheering you on to succeed and supporting you all the way! Wellness Clubs offer healthy lifestyle programmes developed by our health and nutrition experts in Sweden, based on the latest scientific research​. When you join a Wellness Club, you’ll get practical advice and tips on healthy nutrition and lifestyle choices, participate in fun physical group activities, and group sharing. You’ll also learn more about your individual health and nutrition needs and the Wellosophy products that can help you meet them. Ready for the support that can help you succeed on your journey to a healthier weight and a healthier you? Click on the link above to find out more!
REFERENCES:
* Substituting two daily meals of an energy restricted diet with meal replacements contributes to weight loss. Replace two meals per day with Meal Replacement for Weight Control and eat one nutritionally balanced meal. Substituting one daily meal of an energy restricted diet with a meal replacement contributes to the maintenance of weight after weight loss. Replace one meal per day with Meal Replacement for Weight Control and eat two nutritionally balanced meals.
** 1.5% cow’s milk or soy milk alternative. It is important to use soy milk alternative instead of other plant-based milk alternatives since soy is a complete protein, providing all of the essential amino acids, in sufficient amount, that the body needs for growth and repair. Other plant-based milk alternatives (almond, coconut, rice, oat) are not suitable due to their nutritional composition, e.g., their protein content is usually much lower.  
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