Davies Georgina - Save money lose weight spend less and reduce your waistline with my 28-day plan

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First published in Great Britain in 2019 by Bantam Press an imprint of Transworld Publishers

Text 2019 ITV Studios Limited
Programme and Photographs 2019 ITV Studios Limited
Photograph of Dr Ranj Singh on Colin Bell
Photograph of Dr Ranj Singh on Twofour Broadcast Ltd
Cover Photograph Colin Bell

This book is published to accompany the television series entitled Save Money Lose Weight, first broadcast on ITV in 2019. Save MoneyLose Weight is produced by Twofour

Executive Producer: Rachel Innes-Lumsden
With thanks to Shirley Patton

Dr Ranj Singh has asserted his right under the Copyright, Designs and Patents Act 1988 to be identified as the author of this work.

Every effort has been made to obtain the necessary permissions with reference to copyright material, both illustrative and quoted. We apologize for any omissions in this respect and will be pleased to make the appropriate acknowledgements in any future edition.

A CIP catalogue record for this book is available from the British Library

Text Consultant: Nicola Lafferty
Nutrition Consultant: Professor Jane Murphy
Editorial Director: Michelle Signore
Project Editor: Jo Roberts-Miller
Text Design and Art Direction: Smith & Gilmour
Food Photography: Jamie Orlando Smith
Food Stylist: Phil Mundy
Props Stylist: Olivia Wardle
Recipe Writer: Georgina Davies georginadaviesfood.com

The information in this book has been compiled by way of general guidance in relation to the specific subjects addressed. It is not a substitute and not to be relied on for medical advice. Please consult your GP before changing, stopping or starting any medical treatment or before making any significant diet or lifestyle changes that may affect your health. So far as the author is aware the information given is correct and up to date as at May 2019. The author and publishers disclaim, as far as the law allows, any liability arising directly or indirectly from the use, or misuse, of the information contained in this book.

ISBN 9781473570726

This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorized distribution or use of this text may be a direct infringement of the authors and publishers rights and those responsible may be liable in law accordingly.

Ive worked in the NHS for the last 15 years, and for most of that Ive specialised in Paediatrics. During this time Ive seen lots of children, families and adults struggling with weight-related issues. Ive also seen how their lives can be transformed by making some very simple, affordable changes to their diets and lifestyles. Its shown me that my role is not just to cure physical ailments, but also to help people feel better physically and mentally and taking control of your diet and weight can work wonders for your self-esteem and confidence.

Ive also experienced this first-hand for myself and its got me really fired up about healthier eating. I didnt have a very balanced diet growing up, which meant I was overweight as a kid and then carried some of those struggles through into adulthood. The reasons for this were complex; it was partly down to the environment I grew up in, partly because we didnt really understand healthier choices, and partly because those choices felt out of reach, either practically or financially. Trust me, I know just how hard it is to eat healthily, especially in a busy, working family!

Im still constantly trying to maintain a healthier weight, sometimes with more success than at other times. I have a seriously sweet tooth and am always having to rein it in, and at the same time trying to motivate myself to do exercise. For me, its not about being skinny, but being a comfortable, healthy size and feeling good about myself. Personal experience has shown me the confidence-boosting effects of losing weight, and Ive learned that a bit of knowledge alongside some savvy shopping is all that it takes. Thats exactly why Im passionate about showing others how to do it, too.

Here in the UK we spend billions of pounds every year on trying to lose weight. It really can cost you a small fortune. The Save Money Lose Weight series has been on a mission to find which products are the most effective and which are worth spending your hard-earned cash on. In these programmes our plucky diet road testers have trialled the most up-to-date and popular diet books, plans and products. Weve worked out how much each pound lost really costs in cash terms, and learned lots of amazing tips and tricks along the way. Ive shared many of these with you in this book so some of the legwork has been done already. We show you its possible to shed the pounds without spending a packet.

Ive definitely put my money where my mouth is, too. The costly and sometimes traumatic lengths that some people will go to in order to lose weight fascinate me, which is why Ive put myself in the hot seat and been the extreme diet guinea pig on the series. Ive tried some of the strangest diets on the market and some of them, such as the bone broth fast, I wont be trying again and you dont need to either!

You see, I believe that healthier eating shouldnt feel like a punishment, because, if it does, you wont maintain it in the long term. Diet food doesnt have to be boring, expensive, or feel any different from normal food. All it takes is a bit of thought and planning, which Ive tried to do for you, so you can make healthy, low-cost, low-calorie choices for life. This book is packed with recipes that you and the rest of the family can enjoy together, so no more lonely diet meals for one. Also, Ive made sure to include some treats and tipples, too, so you can enjoy yourself now and again! The less isolated you feel on your diet, the more likely you are to stick with it.

The same is true of exercise. It took me nearly 40 years to discover my love of dancing, and it is now my favourite way to stay in shape. Like healthy food, it doesnt have to be high cost. It is often free and the benefits arent just physical the mental and social benefits are massive. And the best part of it all: it doesnt feel like exercise!

None of this can be achieved if you dont aim for your goals. Ive always believed in aiming as high as you can in life its certainly worked for me! I didnt start with a privileged life and I never believed I could become a doctor; I didnt think I was clever enough and my family werent particularly well off. However, at a crucial point in life someone gave me some great advice; they said, Aim for the best you can be; even if you dont achieve it, youll be in a better place than when you started. Ive used this advice again and again as my personal motivation whenever Ive needed to make a big change, and Ive never been disappointed. There is no such thing as all or nothing its always all or something.