The Menu Plans have too many calories for me, so what can I do?
You as the client can decide for yourself how much you would like to eat, as long as you keep within our recommended limits. And that works like this:
There is always a spectrum within which you can move freely. This can be found in the balance of "Your Calorie Intake", which you can find to the right of the Menu Plans. This varies between Minimum (always 1200kcal) and Maximum (that is the Maximum amount of calories that will just help you to reach your target weight). Our plans are designed to vary within this spectrum, but that you can change the recommended recipes with others with more or less calories, can add whole meals or get rid of some. At the same time, the Prognosis Diagram will let us know about the effect of every step.
What advantages does the Energy Balance Diagram offer me?
To begin with, the Energy Balance Diagram makes dieting very flexible! For the first time, you can allowed to "sin" (with food), which is totally human. Simply enter the extra food that you have eaten and eat less (calories) or do more exercise/sport the next day or during the following days. With the Energy Balance Diagram in front of you, you don’t have to let such slips bother you! Furthermore, it often happens that you don’t feel like exercising or have to cut your training session short. By looking at the Energy Balance Diagram, you’ll know how you have to even this out the next day or during the following days and turn back the clock! Of course, you can compensate for your “sins” over a longer period of time. Simply click on "Diagram", then "Energy Balance" and here you can find an overview for long periods up to your whole membership.
What are the individual steps from the start to reaching the target at AIQUM?
Once you have registered as a member of AIQUM, please do your Figure Test, during the so-called "Diagnosis". You will be asked about your state of health, your goals and what you want. As well as your target weight, you can also let us know here about your favourite food, exercise needs, etc. Once we have analysed your questionnaire and Figure Test, you will get your Menu Plan and Exercise/Sport Plan (if requested) for the next two weeks. Our Menu Plans are created using the latest scientific principles from the world of nutrition and are tailor made for you and your goals. We follow the recommendations of The Nutrition Society, the recognised authority on nutritional matters. Our Exercise Plans are based on facts from sports nutrition.
At the same time, you will get an overview, a Prognosis Diagram, of the time it will take you to reach your target weight. You won’t have to change anything; the Plans have been made to fit you and your goals perfectly and are easy to use. In keeping with our "Flexible Diet Method" you can organise and change plans, to suit your daily life, until your heart’s content in the AIQUM Calendar.
Does one or more of the meals not appeal to you? No problem. Replace this with another, and you can choose from thousands of tasty recipes! No matter what you do, you can’t go wrong, as with the Energy Balance and Prognosis Diagram in front of you, you will always have the necessary overview of the situation.
At the same time, it is worth taking part in our Behavioural Training, which is connected to the Diary and will show you the way to a healthier lifestyle, step by step. Before you know it, the first two weeks are over, you have already tasted success, got to know a lot of new people and have done another Figure Test. This is where you will see just how successful you have been during the last two weeks. We repeat the Figure Test every two weeks, so that we can analyse and file your successes. This means that we get an overview and can create your Menu and Training Plans according to your development. The Figure Test shows you how successful you have been and is great for motivating you. As long as you are a member, you can always see the test results in diagrams in your personal area. You automatically get new Menu and Exercise/Sports Plans after your Figure Test.
In a Kilo Club, you have the possibility to see other member’s success in graphs and to send them a message. You can also show your success, by joining such a club. In this way, you will be better motivated by the AIQUM member’s personal dynamics. There are 4 Kilo Clubs: Kilo Club S, Kilo Club M, Kilo Club L and Kilo Club XL:
2kg in Kilo Club S,
5kg in Kilo Club M,
10kg in Kilo Club L,
20kg in Kilo Club XL (Please consult your doctor before taking part)
The amounts show how much weight you want to lose with AIQUM. For example, if you want to lose 5kgs, then join the Kilo Club M and if you want to lose 20kg join Club XL and so on. You can join the Kilo Clubs several times. For example, if you want to lose 15kg, then first of all join the 10kg club and once you have passed this hurdle, join the 5kg club. You can join and leave any club as often as you like and you can also change clubs whenever you want.
What do the numerous symbols in the Menu Plans mean?
Amongst other things, you can change, copy, move, save as favourites and delete the recipes. Simply move the mouse over the symbols, and then you will see what they mean.
Try all of them, when you feel like doing so! Don’t worry, you can’t break anything, as all changes can be changed back to the original, by clicking on the "Original Tag" button, which appears as soon as you have change something. Then everything will be as it was before.
What do the red dots mean above the exercise videos?
They represent the difficulty level of an exercise. The more red dots, the more difficult the exercise. The exercises are allocated to you individually, according to your Fitness Level in the Figure Test. If you change the exercises, you should make sure that you choose the correct level, so that you don’t overdue it.
In the Buddy List you can add members with whom you have already become friends or those who are like minded. So, you will always know when certain people are online and can contact them at once. Simply go to My AIQUM homepage and click on "My Friends" using the plus sign add the chosen "Buddy" from the membership list to the "Buddy List".
What is Behavioural Training and how do I book it?
Our six week Behavioural Training Seminar contains up to date aspects of nutritional psychology and at the same time references the "Eatwell Plate" (Food Standards Agency). The goal of the Behavioural Training is to help you recognise nutritional and behavioural problems and to stop them, to avoid making mistakes in daily life and to introduce new, healthy behavioural patterns, in a stress free way. The seminar has been built in steps and is an excellent psychological tool. During the 6 week Behavioural Seminar, you will get small tasks within the individual lectures every week and you can put what you learn into practice at once, without any effort. Before you notice, you will have included all the important behavioural patterns into your daily life that you need to lose and stabilise your weight successfully. You will also discard all the counter-productive and unhealthy behavioural patterns off your own back. Your diary is your constant companion and will help you not to lose sight of your weekly goal, At the end of the six weeks seminar you will have already lost a few pounds and have met all requirements so that you can reach your goal quite quickly and keep your target weight permanently. The seminar should be started shortly after or at the same time as your diet starts. To take part, simply click on “Seminars”, then on “Behavioural Training,” and the rest will be explained. The seminar always begins on Mondays and is included in the price.
What is the Energy Balance and how do I work with it?
People often wrongly blame fat or carbohydrates for making them fat and so "fat" points are counted and the Glycaemic Index (GI) is calculated and so on. Then people wonder why they still don’t lose weight!
That’s why the Energy Balance (calorie calculation) is the recognised method for losing weight successfully! Simply the amount of calories that we eat every day, decide if we lose or gain weight!
Therefore, the "Energy Balance" is at the heart of our method ("Flexible Diet Method") and the real key to successful weight loss. It involves a simple calculation: The amount of calories that I have eaten minus the number of calories that I burn. Even when the body is doing nothing it burns calories by maintaining bodily functions and if you do extra exercise then the amount of calories burned increases accordingly. If your total calorie intake is more than the amount of calories you need, or if you burn more, then this decides whether you gain or lose weight.
As soon as you burn approx. 7000 calories more than your body needs, then you will lose a kilo. The other way around is also true, if your calorie intake is approx. 7000 calories more than you really need, you will gain approx. 1 kilo.
As soon as you have completed your AIQUM Figure Test, you will find the Energy Balance Diagram for that week at MY AIQUM homepage, on the right, under "My Values". This is your compass for your journey to your ideal figure! First of all, the results of the current Energy Balance are used in the meals that we plan for you, based on the results of your Figure Test and also maybe your chosen sport/exercise (i.e. if you booked the fitness program). The maximum values (on the right) are the maximum amount of calories that you are allowed to eat to be able to reach your target weight and are shown in percentages. We will make sure that the values are approximately in the middle. Therefore, you don’t have to change anything in your Menu and Exercise/Sport Plans and you will still lose weight rather quickly and be satisfied without having to starve. The Energy Balance is an excellent and reliable tool for members who want to change or optimise their Menu or Fitness Plans, or for those who do not want, or are able, to stick strictly to their Diet and Exercise Plans every day.
This allows you “flexible behaviour control,” as stipulated by nutritional scientists. Days of enjoying too much and "slight sins", as well as leaving out training units can be compensated for, as can a bad conscience. Simply enter the extra food that you ate and look at the "Energy Balance of the Week". In the following days you will be able to balance this out with physical activities (symbol "colourful ball") and/or nutrition (exchange meals for low calorie ones) without any stress.
To put it simply: Don’t allow the line of the scale to reach the maximum (100%) and the further the line is on the left of the scale, the faster you will lose weight. The further right the line is on the scale, the slower you will lose weight. The percentages are also indicators and you should always stay under the 100% mark. This is your compass for your journey to your ideal figure! First of all, the results of the current Energy Balance are used in the meals that we plan for you, based on the results of your Figure Test and also maybe your chosen sport/exercise (i.e. if you booked the fitness program). The maximum values (on the right) are the maximum amount of calories that you are allowed to eat to be able to reach your target weight and are shown in percentages. We will make sure that the values are approximately in the middle. Therefore, you don’t have to change anything in your Menu and Exercise/Sport Plans and you will still lose weight rather quickly and be satisfied without having to starve. The Energy Balance is an excellent and reliable tool for members who want to change or optimise their Menu or Fitness Plans, or for those who do not want, or are able, to stick strictly to their Diet and Exercise Plans every day.
This allows you “flexible behaviour control,” as stipulated by nutritional scientists. Days of enjoying too much and “slight sins,” as well as leaving out training units can be compensated for, as can a bad conscience. Simply enter the extra food that you ate and look at the “Energy Balance of the Week.” In the following days you will be able to balance this out with physical activities (symbol “colourful ball”) and/or nutrition (exchange meals for low calorie ones) without any stress.
To put it simply: Don’t allow the line of the scale to reach the maximum (100%) and the further the line is on the left of the scale, the faster you will lose weight. The further right the line is on the scale, the slower you will lose weight. The percentages are also indicators and you should always stay under the 100% mark.
As soon as you replace the recipes that we have assigned to you, with recipes with more calories (using the arrows) or replace the meals with other recipes (using the plus sign), the line will move to right on the scale, in the direction of the maximum zone and you will lose weight more slowly. And the other way around. As soon as you replace the recipes we chose for you with ones with less calories or leave them out completely, then the line in the Energy Balance Diagram will move to the left and you will lose weight more quickly.
It is the same if you do sport/exercise, for which the symbols are "dumbbells" and "a heart" (only for members who have booked the Fitness Plan) and Spare Time Activities, with the "ball" symbol in the Calendar. As soon as you train more (e.g. by accessing "Profile", then "Training Plan") or using the "ball" symbol in Spare Time Activities, then the blinking line in the Energy Balance Diagram will move to the left. If you leave out some exercises or shorten your training time, then the line will move to the right, in the direction of the maximum zone.
So, if you decide to change and/or optimise your Menu and Fitness Plans, you have to make sure that the blinking line does not land in the red area. Through suitable nutrition and physical activities, you should try to keep this in the middle, preferably more to the left. This is always guaranteed, if you keep the Energy Balance diagram (on the right hand side in the Menu Plans) of the day in the green area for the whole week, through exercise/sport and the correct food. The results for individual days do not play a role here. As you can compensate for small "sins" and missed training units a day later. At the end of the week, the blinking line in the Energy Balance Diagram (on the home page) should be in the green area! You can also keep track of your Energy Balance over a long period of time. Click on "Diagram", then "Energy Balance" and here you can find an overview of long periods up to your whole membership. In addition, you can see how changes to your Menu and/or Training Plans effect the time it will take you to lose weight in "Prognosis" (left menu) or in "Diagram".
What is the extra test in the Behavioural Training?
Are you an impulse eater, hedonistic eater, stress eater or do you eat as a distraction or in certain moods?
It is important to find this out, so that you can focus on your own personal “overweight” problems and work on them individually.
How does it work? Once you have booked the Behavioural Therapy training, you have to answer 5 questions, in addition to the weekly tasks, every week. At the end of the seminar you will find out what type of eater you are. This will help us to give you specific, effective recommendations, which can make your diet easier. So, at the end of the behavioural training you can concentrate on specific points that are well worth focussing on!