How Many Syns A Day

How Many Syns A Day

If you have just joined Slimming World or have been doing it a while now, you will have heard the ever-important term ‘syns.’ Everyone on the Slimming World plan gets a syn allowance, but I often get asked: how many syns a day? In this blog post, I’m going to break down exactly what syns are and give you some clarity on why you should be consuming them on your weight loss journey. 

As always, before undertaking any kind of weight loss or lifestyle change, it is always best to speak to a medical professional who is best suited to give personalised advice on your individual health needs. 

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How Many Syns A Day Is Too Many Syns A Day? 

Although great care has gone into the production of this post, it is for information purposes only. I am not affiliated with Slimming World, and they often tweak their plan throughout the year. I do my best to make sure the information is as accurate as possible. If unsure, it is always best to check with them directly at 

What Are Slimming World Syns?

I think before we can delve into how many syns a day, we have to first honour what syns are. Slimming World is a fantastic structured plan that helps many people make long-term lifestyle changes and achieve their weight loss goals. Their ethos focuses on what they call ‘food optimisation.’ It’s about a balanced and healthy diet of nutritional foods. Unlike calorie counting, where you have to weigh and measure everything, Slimming World is a much easier concept for some. 

In Slimming World, “syns” is a term used to refer to the concept of synergy. Syns are a way of quantifying the energy value of foods that are not classified as Free Foods or Healthy Extras in the Slimming World plan. These foods often include items that are higher in calories, sugar, or unhealthy fats.

Related Post: Calorie Counting or Slimming World: Which One Is Right For You?

Members of Slimming World are allocated a certain number of syns each day to use on these less-nutrient-dense foods. The idea is to encourage a balanced and sustainable approach to eating, where individuals can enjoy treats or less-healthy options in moderation without completely restricting them.

The number of syns allowed varies based on individual circumstances and weight loss goals. The Slimming World plan encourages members to make healthier food choices while still allowing for flexibility and enjoyment in their eating habits.

Speak to your consultant about the number of syns you should be consuming or your Slimming World App for more information. 

How Many Syns A Day For Me?

Everyone on the Slimming World plan receives a syn allowance. You don’t need to be a special gold member or do 365 burpees – syns are an important part of the Slimming World Plan. The question is, though – how many syns per day? Syns are usually 5-15 per day. However, for the most accurate information, you should speak to your consultant in a group or check your Slimming World App. 

Sometimes, the number of syns can increase or decrease, so it is best to double-check this with for the most up-to-date information. 

Related Post: Slimming World Syn Calculator

Why Are Syns Important?

Syns mean you can still enjoy some of life’s luxuries. Be it a glass of wine, a chocolate biscuit or even some condiments or sauces with your main meal. Lufe of a diet doesn’t need to be bland and boring, and in fact, your motivation would soon waiver if you were to eliminate all the fun things from your diet. Slimming World has a syn system, so you can still enjoy these things without hindering your weight loss.

One thing I would stress is the importance of logging all of your syns and making sure you calculate the syn value correctly. The best place to get the most accurate information on syn values is the Slimming World website. The syn value of an item can also change, so make sure you keep up to date with the current values to ensure you are staying fully on plan. 

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What Should I Use My Syns On?

How many syns a day you use and what you use them on is your choice. If you stay within your allowance and make sure you log everything, it won’t matter if you use it on a glass of wine on a Saturday evening or a bag of crisps with your lunch. Think of syns a bit like a currency that you can spend on some luxury items of your choosing. 

Personally, I prefer to eat my syns rather than drink them, so I tend to omit the alcohol and spend my syns on a few squares of chocolate as a sweet treat. The important thing is you spend them on the things that make your weight journey that bit more enjoyable. 

Do I Have To Use My Syns?

No, but I recommend you do. Using your syn allowance means you are less likely to throw in the towel and quit your weight journey when it feels a bit difficult. I know in the beginning, it can be tempting to try and lose weight as fast as possible. In doing so, we are all guilty of depriving ourselves in the beginning. Think of your weight journey as a long-term lifestyle change, and it will set you up for success.

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In Conclusion

How many syns a day and what you spend them on are your choice as long as you stay within the limits. By doing this, it means you get a taste of the things you love without going off plan. Syns are an important part of the Slimming World plan, and I hope this post has helped clear up any confusion you may have had about them!

If you want further support and company on your weight loss journey, join my free Facebook Group here. Oh, and if you have found this website and articles useful and you’d like to know how you can say thank you, then I am always appreciative of receiving a virtual coffee here. 

The term ‘syns’ is a copyrighted term from Slimming World. The use of it in this post is for information only. I am in no way affiliated with Slimming World, and it is always best to go to them directly on their website,, for more information.

Thank you for stopping by! Check out my last post here.

Love as always!



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