In episode 2 of Weight Loss 360° with Boots Online Doctor, we’ll be going back to basics and talking all about the fundamentals of food.

Our host comedian Helen Thorn will be joined by the Boots Online Doctor weight loss team – Dr Sam Wellappili and nutritionist and nurse Ruth Taylor – to explore how food can make us feel and why eating mindfully is key for healthy, successful long-term weight loss. We’ll also help you understand blood sugar levels and insulin a little better and deep dive into the types of foods to include in a varied diet.

Plus, learn how to tune into feelings of hunger and how a food and mood diary can help you discover your eating habits (with absolutely no judgement, ever) and how you can change them.

Dr Sam is a GP as well as a coach and mentor, author, and nutritional and yoga therapist. Ruth Taylor is a BANT nutritionist and registered nurse.

Timecodes: 

00:00 Welcome to Weight Loss 360°
00:20 Meet the experts
00:41 Intro to today’s topic
01:18 Helen’s relationship with food, then and now
02:43 What are the fundamental good foods to eat?
04:05 Overcoming the fear of being hungry
05:12 Recognising hunger
06:05 Mindless eating vs eating mindfully
08:48 How to use a food and mood diary
11:11 Learning how foods make you feel
12:08 Using the core meal plan
14:20 How to get more protein into your meals
18:13 The importance of fibre in your diet
20:47 Balancing your blood sugar levels
23:35 What is insulin and insulin sensitivity?
25:16 Good snacks to eat
28:27 Top tips for success

Free resources from Boots Online Doctor: 

Weekly live webinars on weight loss from our friendly, expert team https://tinyurl.com/WL-webinars

Online 10-week weight loss programme https://onlinedoctor.boots.com/weight-loss/10-week-weight-loss-programme/

Food and mood diary https://tinyurl.com/food-mood-diary

Core meal plan https://tinyurl.com/core-meal-plan

Credits: 

Host: Helen Thorn 
Co-host: Dr Sam Wellappili 
In-house nutritionist: Ruth Taylor 
Boots Online Doctor Producer: Leah Sienna Williams 
Producer: Oli Seymour
Executive Producer: Izzie Clarke
Music composed by: Leah Sienna Williams

Boots Online Doctor offers access to confidential, expert advice and prescription treatment, all without the need for an appointment or trip to the doctor.

Access to treatment is subject to an online questionnaire reviewed by a clinician to assess suitability. Subject to availability. Charges apply.

The Boots Online Doctor Service is provided by Boots Digital Health, company number 12561320, with registered address 1 Thane Road West, Nottingham, England, NG2 3AA. Boots Digital Health is registered with the Care Quality Commission with Provider ID 1-10153778719.

In episode 2 of Weight Loss 360° with Boots Online Doctor, we’ll be going back to basics and talking all about the fundamentals of food. Our host comedian Helen Thorn will be joined by the Boots Online Doctor weight loss team – Dr Sam Wellappili and nutritionist and nurse Ruth Taylor – to explore how food can make us feel and why eating mindfully is key for healthy, successful long-term weight loss. We’ll also help you understand blood sugar levels and insulin a little better and deep dive into the types of foods to include in a varied diet.
Plus, learn how to tune into feelings of hunger and how a food and mood diary can help you discover your eating habits (with absolutely no judgement, ever) and how you can change them.
Dr Sam is a GP as well as a coach and mentor, author, and nutritional and yoga therapist. Ruth Taylor is a BANT nutritionist and registered nurse.
Timecodes: 
00:00 Welcome to Weight Loss 360° 00:20 Meet the experts 00:41 Intro to today’s topic 01:18 Helen’s relationship with food, then and now 02:43 What are the fundamental good foods to eat? 04:05 Overcoming the fear of being hungry 05:12 Recognising hunger 06:05 Mindless eating vs eating mindfully 08:48 How to use a food and mood diary 11:11 Learning how foods make you feel 12:08 Using the core meal plan 14:20 How to get more protein into your meals 18:13 The importance of fibre in your diet 20:47 Balancing your blood sugar levels 23:35 What is insulin and insulin sensitivity? 25:16 Good snacks to eat 28:27 Top tips for success
Free resources from Boots Online Doctor: 
Weekly live webinars on weight loss from our friendly, expert team <a href="https://tinyurl.com/WL-webinars">https://tinyurl.com/WL-webinars</a> 
Online 10-week weight loss programme <a href="https://onlinedoctor.boots.com/weight-loss/10-week-weight-loss-programme/">https://onlinedoctor.boots.com/weight-loss/10-week-weight-loss-programme/</a>
Food and mood diary<a href="https://tinyurl.com/food-mood-diary"> https://tinyurl.com/food-mood-diary</a>
Core meal plan <a href="https://tinyurl.com/core-meal-plan">https://tinyurl.com/core-meal-plan</a>  
Credits: 
Host: Helen Thorn  Co-host: Dr Sam Wellappili  In-house nutritionist: Ruth Taylor  Boots Online Doctor Producer: Leah Sienna Williams  Producer: Oli Seymour Executive Producer: Izzie Clarke Music composed by: Leah Sienna Williams
Boots Online Doctor offers access to confidential, expert advice and prescription treatment, all without the need for an appointment or trip to the doctor. Access to treatment is subject to an online questionnaire reviewed by a clinician to assess suitability. Subject to availability. Charges apply. The Boots Online Doctor Service is provided by Boots Digital Health, company number 12561320, with registered address 1 Thane Road West, Nottingham, England, NG2 3AA. Boots Digital Health is registered with the Care Quality Commission with Provider ID 1-10153778719.

If you're trying to lose weight, you're probably fed up of all the noise out there. Maybe you don’t know where to start or feel like you’ve tried everything and haven’t seen the long-term success you’re hoping for.

That's why we've created Weight Loss 360° with Boots Online Doctor. Get straightforward evidence-based tips, advice and information from experts you can trust. We'll demystify weight loss and give you practical, realistic tools to help you lose weight long term for a healthier, happier you.

Join host, Helen Thorn – comedian, author and host of the Scummy Mummies podcast – as she talks to our experts about everything from diet culture and mindset to sleep and stress. She’ll also share her own experiences of a successful journey to long-lasting weight loss. 

Full episodes will be released every Wednesday from 9 October, with bitesize shorts following each Friday from 11 October.

If you're trying to lose weight, you're probably fed up of all the noise out there. Maybe you don’t know where to start or feel like you’ve tried everything and haven’t seen the long-term success you’re hoping for.
That's why we've created Weight Loss 360° with Boots Online Doctor. Get straightforward evidence-based tips, advice and information from experts you can trust. We'll demystify weight loss and give you practical, realistic tools to help you lose weight long term for a healthier, happier you.
Join host, Helen Thorn – comedian, author and host of the Scummy Mummies podcast – as she talks to our experts about everything from diet culture and mindset to sleep and stress. She’ll also share her own experiences of a successful journey to long-lasting weight loss. 
Full episodes will be released every Wednesday from 9 October, with bitesize shorts following each Friday from 11 October.