Week 45 – The Importance of Tracking

Food tracking is extremely important when dieting! Food journals can certainly help with weight loss, since it’s a record of exactly what you are consuming and when. Keeping a food diary or journal is very helpful for weight loss. It can help you see patterns to what, when and why you eat. It can also be a deterrent to over eating because you don’t want to write down that you over ate something. It keeps you accountable. If you are a results person there are many free online websites and apps for tracking your food and activity each day that are quick and easy to use. Studies show…

READ MORE

Week 44 – Saboteurs – Tips on how to deal with them!!

Dealing with your diet saboteurs Often, the people you spend the most time with — your family, friends and colleagues — may create high-risk eating situations for you. This could be an intentional attempt to undermine your weight-loss effort from a jealous friend or sibling, or it could be unintentional because many people don’t understand how difficult it is to eat healthy on a consistent, ongoing basis. To stay focused on your goals, you need to know how to manage negative influences in your social circles. Review these scenarios and make a plan for the next challenge a potential saboteur presents. WAYS TO DEAL WITH DIET SABOTEURS Acknowledge…

READ MORE

Week 43 – Changing Bad Habits

This week at BEEWEIGHED we discussed bad habits we have and how to tackle them. Drinking in the evening after a stressful day at work Try and get into the habit of having not alcoholic low calories alternative, allow yourself to just drink at weekends and not in the week. Nibbling high calorific snacks Save some of your allowance each day for a treat later in the evening and don’t go over that amount, also if you don’t want it save the calories instead and try and resist it thinking of a better weight loss Clearing your plate, when full Eat your favourite food first and stops when…

READ MORE

Week 42 – Rewarding your weight loss success – non edible!

You could reward yourself each time you achieve a mini-goal, which can be anything you want. Why not draw up a list of mini-goals and plan a treat for each time you achieve one. Buy a new outfit in a smaller size Get a massage Go see a new movie Get a pedicure Buy yourself flowers Get a new hairstyle Learn a new skill Enjoy a laugh at a local comedy club Go see your favourite band Get a symbolic tattoo Get professional headshots taken Get a manicure Learn to make your own healthy salsa Buy a new water bottle Start a new garden Get a personal trainer…

READ MORE

WEEK 41 – TASTY DINNER IDEAS

The majority of my members save most of their daily allowances for your evening meal.  This week the members shared their OWN favourite dinner recipes.   CHICKEN OR VEGGIE CURRY 200g Chicken or Quorn  Fry Light Onion  Peppers Garlic  Tin Tomatoes Curry Powder  Tomato Puree Chillis  Basmati Rice Fry Chicken or Quorn, onions, peppers with spray light until cooked, add tomato puree, garlic, curry powder and chillis, simmer for 5 mins, add tin tomatoes and simmer for 15 mins.  Serve with basmati rice. Serves 2 DONNER KEBAB & SWEDE CHIPS Kebab – 5% minced beef with sweated onions and garlic, chucked in the blender with an egg for binding…

READ MORE

WEEK 40 – SMART SWAPS

Improving your health could be as simple as a few tiny tweaks to your diet.  This week we are sharing 15 healthy food swaps you can easily make. Remember small changes can add up to make a big overall difference to your diet. Swap white pasta for whole wheat If pasta forms a staple part of your diet, don’t despair – there’s no need to ditch it altogether. “Whole wheat pasta is higher in fibre, and contains more vitamin E, B vitamins and antioxidants than white,  Another smart option is ‘COURGETTI’ spiralised courgette) or ‘boodles’ (pasta made from butternut squash) to boost your vegetable intake. But remember, carbs are…

READ MORE

WEEK 39 – PLANNING AND TIPS TO HELP YOU LOSE WEIGHT

Tips to help you lose weight Plan your meals Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. Meal planning is the simple act of taking some time to plan any number of your meals for the week. Plan just for yourself or plan for the whole family. Plan to eat healthy, and plan a night out. Plan every snack and meal, or simply plan your lunches so you don’t spend money on restaurant food during the week. Don’t skip breakfast Skipping breakfast won’t help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Eat regular meals…

READ MORE

Staying Hydrated

Water is an important part of all body functions and processes, including digestion and elimination. When you’re on a diet, water also acts as a weight-loss aid because it can help you eat less. “Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking water may be the most important piece to the weight loss puzzle. Before we learn the role water has in dieting, let us briefly go over the importance of water for our body in general. Water helps eliminate toxins through urination, carries nutrients to cells and prevents dehydration. The process of burning calories requires an adequate supply of water in order to function efficiently and water helps the…

READ MORE

Making sure you’re getting enough fibre

  When do you think of fibre as exciting? Yeah, that would be never. But these benefits may help change your mind. Here are 10 health benefits of fiber to encourage you get your fill. HELPS LOSE WEIGHTS ONCE AT TARGET IT CAN HELP YOU MAINTAIN YOUR WEIGHT CUT TYPE 2 DIABETES RISK LOWER ODDS OF HEART DISEASE HEALTHIER GUT BACTERIA REDUCE THE RISK OF CERTAIN CANCERS LIVER LONGER! ALL DAY NATURAL DETOX BE MORE, WELL…. REGULAR! HAVE HEALTHIER BONES] Tips for getting more fibre in your day ALWAYS choose wholegrain – so wholemeal bread, brown rice, wholewheat pasta. Eat plenty of vegetables and fruits, with their skin on. Include…

READ MORE

Staying focused on your healthy eating plan

MINDFUL EATING When you think of mindfulness, chances are being in a backyard surrounded by kids and loud music likely doesn’t come to mind. But just because you can’t eat in a quiet, calm space, doesn’t mean mindful eating has to go out the window. Instead, focus on eating slowly by putting down your food or fork in between bites, especially when talking while eating as it can be easy to lose track of how much we’re eating when distracted. Thinking of going back for seconds? Give your stomach time to catch up. If in 20 minutes you still feel hungry, then feel free to grab a little…

READ MORE