Do you have trouble losing or maintaining weight? Unfortunately, there is no such thing as a miracle diet … Trap waste the right way with the right strategy and a diet diary!
Losing weight starts in your head
You lose weight if your daily calorie intake is lower than your calorie requirement . Simply put: less food than your body needs. We recommend a calorie deficit of 300 to a maximum of 500 kcal per day . Sounds simple – why don’t we all have our dream weight?
Because it’s not as easy as it sounds. If you want to lose weight, there are many causes that can sabotage the results. We show you how to lose weight the right way.
The harsh reality: to lose 1 kilogram of body weight, you have to save 7,000 kilocalories!
Losing weight the right way starts in your head
The most important thing is your will to lose weight! Why do you want to lose weight? If you do not know the answer to this, you will not lose weight successfully. The “why” is your motivation and drive! It has to come entirely from you and from within.
Determine your goal
The motivation is there? Now is the time to set your goal . You want to try on your old favorite pants again, get your pre- pregnancy figure back or get rid of your beer belly . Determine your own goal! With a tangible goal, it’s easier to stay disciplined and lose weight well in the long run.
The start: calculate your calorie requirement
Now is the time to pursue your goal. One of the most important factors is a good calorie balance .
For this you must first calculate your calorie requirement. But what does your daily calorie requirement consist of? Your daily calorie requirement is determined by 3 factors :
Calorie requirement (or total metabolic rate) = basal metabolic rate + active metabolic rate + leisure metabolic rate
- Basal metabolic rate = the calories you consume while lying in bed for 24 hours without moving. The basal metabolism varies according to gender, age, height and muscle structure.
- Work metabolic rate = calories burned during your work. Of course, as a window cleaner you burn a lot more calories than if you sit at the office all day.
- Leisure time metabolic rate = do you prefer to sit on the couch watching Netflix or are you active in the gym?
You have two options to influence your calorie deficit:
- You can influence your calorie intake with your diet . Your calorie deficit should not exceed 500 kcal per day in order not to damage your body.
- You can increase your calorie consumption by exercising more in your daily life (work and leisure) and by exercising and exercising more .
Your strategy: a different eating pattern or a diet?
Diet only leads to short-term success and often produces a yo-yo effect. It does not matter whether you do an EDH diet (Eat Half diet), a low carb diet, a cabbage soup diet or another diet, you will often gain (something) at the end of the diet. In the worst case, you are heavier than before the diet.
Why is this? After a diet you fall back into your old diet. You eat too much, too unhealthy and you gain weight again. This creates frustration and sometimes ends in a vicious cycle of diets and yo-yo effects.
- The right nutrients for your body
- Plenty of fruit and vegetables
- Not too few calories
- Sufficient proteins
- Not too hungry
- Don’t give up everything
- Treat yourself to something tasty in moderation
Tracking and checking your eating habits – diet diary
You now know what your calorie requirement is. Now it is all about using it effectively in your diet. Do you know how many calories you actually consume per day? A diet diary can help you with this. It serves as a control , provides motivation and gives you a sense of amounts and calories .
We recommend keeping a diet diary for approximately 2 to 6 weeks . The first days you only write down what and how much you eat and drink. After a week you calculate the number of calories for each day. And? Does this fit in your calorie balance?
Sports, training and exercise
With endurance training , strength training and simply more exercise in your daily life you can burn a lot of extra calories . At the same time, you build muscles and your body becomes tighter.
Sport and training can have a positive effect on your stress level. Physical activity decreases stress hormones. Losing weight will therefore also be easier.
The 13 biggest diet mistakes
It is often the little things that make the difference. When losing weight, try to avoid the following mistakes:
# 1 Set yourself realistic goals
Goals you can’t achieve will only get you demotivated. Set realistic goals. Losing weight simply takes time.
# 2 Don’t drink calories
Save your calories for solid foods. Liquid calories don’t get you saturated for long. Drink water, tea or beverages without sugar.
# 3 Only eat when you are hungry
Stop eating when you are full. You don’t have to finish your plate. Just keep it for a later time or for the next day. Don’t eat out of boredom or because you feel like it.
# 4 Wrong foods
# 5 Drink enough water!
Drink a glass of water regularly in between. Thirst is often confused with hunger.
# 6 Don’t try to eat out of habit
Watching a movie in the evening is just a treat … In many cases, uncontrolled snacking ensures that you do not lose weight. If you’re not hungry, don’t eat sweets either. Or try replacing unhealthy snacks with healthy snacks.
# 7 Avoid emotional binges
Food does not solve your problems. Chocolate or a bag of chips may make you happy for a short while. Unfortunately, this feeling soon disappears. The concerns and problems are still there. And then you also feel guilty.
# 8 Eat mindfully and take your time
Make sure you chew well and eat consciously. Take time to eat. Your body needs about 20 minutes until it feels full. If you slide in a pizza in 10 minutes, your body cannot say “stop”.
# 9 Watch out for calorie traps
“A salad, please.” A salad sounds very healthy at first glance, but what about the dressing? A rich dressing with mayonnaise is not that healthy at all. Be careful with such “calorie traps”. Alcohol and diet products can also secretly contain a lot of calories.
# 10 Don’t go shopping when you’re hungry
Make a shopping list. Think about what you want to eat for the next few days. And then really only buy what is on your list! And don’t go shopping if you’re hungry …
# 11 Don’t get on the scale every day
Don’t necessarily let your success depend on your weight. Your weight is subject to daily fluctuations of up to a few kilos. You can weigh “a lot” without being fat. And if you have started exercising more, the scales can also stagnate. You lose fat and build muscle. You can then measure your circumference better or only once a week on the scale.
# 12 Don’t worry!
You also have ups and downs during weight loss. Sometimes it goes very well for a week and then you hang on the same weight for a while. That is part of it. Hold on and don’t worry! Stress slows weight loss and leads to binge eating. So give yourself a break now and then and don’t be too hard on yourself.
# 13 Get enough sleep
At night, your body produces the appetite-suppressing hormone leptin. If you don’t get any sleep, you will have more hunger and appetite the next day. Go to bed on time and try to sleep 7-8 hours a night.
- The right mindset and motivation are important to lose weight properly.
- Determine your goal!
- B ereken your calorie needs.
- Keep a diet diary.
- Exercise 2 to 3 times a week.
- Avoid the biggest diet mistakes.