I’ve long been a fan of keeping a food diary. It’s a great way to track your progress, keep an eye on your intake and, so long as you’re honest with yourself, see where your weaknesses might be.
I know that when I’m preparing dinner, the urge can strike to nibble at what I’m preparing or, even worse, reach into the fridge for a piece of cheese to keep me going. Now if what I’m preparing is a stir fry and I eat a carrot, or a chunk of pepper, that’s great. If it’s reaching for a piece of cheddar…. Not so good.
Kiqplan offers a range of different plans to help you lose weight, using diet and exercise, and whether you’re a runner and working towards your first 5k, or trying to maintain a healthy baby bump, there’s something tailored to you.
It links to your apps, wearable tech and devices to help monitor progress and provides a host of recipes, fitness videos and advice.
Here, they offer their 10 Tips for Women to achieve Weight Loss Success
There are plenty of reasons to lose weight – from improved long term health and well-being to the confidence that a slimmer figure can provide. The problem is finding the right pathway to weight loss that delivers lasting results without becoming too tough. Here are 10 handy tips that will help to make any weight loss plan a success.
Be realistic and plan effectively
Crash dieting can be harmful and result in rebounding right back to your starting weight. Instead, make a sensible plan which charts steady weight loss over a reasonable time period. A few pounds a week is realistic.
Don’t worry if you don’t lose a huge amount too fast. Slow and steady.
Rules can make your diet much more effective
There’s no need to be a personal dictator, but setting some dietary rules can simplify the task of weight loss. For example, you can eliminate a chunk of carbs from your diet by making a rule that you won’t eat any bread.
Don’t skip breakfast
Surely, by skipping a meal, you can eliminate a bunch of calories from your daily load? Actually, no. It makes sense to eat a hearty breakfast, as this helps remove the urge to snack.
Use mobile apps to optimise your weight loss plan
All of the tips discussed here can be tied together by the right weight loss app on your smartphone. The Kiqplan app, Slim and Trim, provides an expert exercise and diet plan that you can stick to. Slim and Trim keeps track of metrics like weight and miles run, and even suggests recipes suited to your weight loss strategy.
Be honest with yourself! Don’t forget to write down that biscuit you had with your brew at 11am, or that glass of wine after work. It’s easy to forget.
Keep your nutrient levels up
Some diets reduce vital vitamins, proteins and minerals, so be sure to keep your fruit and veg intake high. Fruit and veg also tend to be high in fibre and low in carbohydrates.
Feel full but don’t binge
One way to avoid excessive calorie intake is by simulating the feeling of fullness. That might mean eating plenty of foods that are high in fibre, but low in fats and carbohydrates.
Up your vegetable intake – none of us eat enough, but just a side salad can make the difference between you being full and reaching for an extra slice of bread.
Use psychological cues to train your brain
Sometimes, what we need is a mental aid to shape the way we eat. Why not try using a smaller plate to provide the sensation of eating a bigger meal?
Exercise as much as possible
Anyone losing weight safely and successfully cannot afford to be inactive. Get out on the road with the right running regime, or join a gym. Team sports can also be a great way to stay motivated.
Be careful not to over train – give yourself a rest day. Also get yourself a gym buddy – find a friend and encourage each other, it really does make a difference.
Keep track of your calorie intake and weight
You don’t need to become obsessive, but keep statistics on how much you eat, and how much you weigh on a daily basis. That way, you can tell if something isn’t working, and chart your progress.
Inches are an even better way to keep track – it’s easy to get disheartened if you don’t see a weight loss one week – don’t panic, you could be putting on muscle and muscle takes up less space that fat. Get the tape measure out!
Limit your drinking
Alcohol is not the dieter’s friend. Not only do alcoholic drinks contain plenty of calories, but they also lower your blood sugar, making you hungrier. Add that to lower inhibitions, and you’re far more likely to eat unhealthy food when out drinking.
And whatever your goal, be it fitness, weight loss, or maintenance, good luck!