1. Healthy food
Nutrition is the most important thing to lose weight. You can still do so much sports, but if you're eating unhealthy structurally, you won't lose weight. By eating healthy, fresh and clean, you will feed your body with the right fuel, so that the real fat burning can begin. You don't have to exercise much or use other methods to lose weight. By feeding your body with pure food you will notice after a few days that you have more energy and you can lead a more active life. By being more active, your body will burn more and you will lose more weight. Do you want help to lose weight with a lasting result through clean eating? Look here.
2. Eat several meals a day
If you skip a meal, your body goes into saving mode. This slows your metabolism, makes you hungry, increases the chance that you will grab unhealthy, easy snacks and you will gain weight. By eating 3 main meals and 2 or 3 healthy snacks a day, you won't feel hungry. So make sure you eat your meals and snacks at set times so that you will keep control of your eating habits.
3. Make sure you have a good breakfast
Breakfast is the most important meal of the day. By having breakfast in the morning your digestive system is started. I myself start the day by drinking a glass of water before brushing my teeth to activate the brain. After getting ready for the day, it's time for breakfast. You don't have time in the morning or do you still find it too early to eat? Then prepare your breakfast the day or evening before, so that it is ready for you in the morning. A good breakfast is for example baked pumpkin oats. This ons is also ideal to take with you on the road.
4. Make sure you have healthy snacks
Many people eat muesli bars or gingerbreads as a snack. Understandable, since these are ideal to take with you and fill well because of the carbohydrates contained in them. Unfortunately, only most bars and gingerbreads are full of refined sugars, so this isn't a healthy choice. Therefore, replace these snacks with better alternatives, such as fresh fruit, vegetables or homemade healthy snacks.
5. Reduce sugars and avoid empty carbohydrates
The diabetes fund indicates that as a woman you can eat a maximum of 50 grams of sugar per day and as a man a maximum of 60 grams of sugar per day. If you want to lose weight it's better to keep a maximum of 25 grams of sugar per day and avoid products with added sugar as much as possible. Take a closer look at how many sugars are in products, so that you know which products you should avoid from now on. Fresh orange juice is healthy would you say right? Yet there are 20 grams of sugar in just 200 ml of juice. It is therefore better to eat a fresh orange.
In addition, avoid empty, unhealthy carbohydrates such as pasta, white rice, bread, candy, chips and junk food. You, probably grew up with bread for breakfast and lunch. Me too. I therefore understand that it's difficult to adjust this just like that, but if you want to lose the pounds permanently, the best thing you can do is to avoid this from now on as much as possible. These carbohydrates contain little or no good nutrients, but there are additives and your blood sugar level will, just like eating a lot of sugar, get a peak so that your body craves for more sugar. If you're craving for something sweet, I would recommend eating a piece of fruit for a quick snack or a banana cupcake.
It is much better to eat complex, healthy carbohydrates, such as vegetables, fruit (in moderation), oatmeal, buckwheat, quinoa, sweet potato and brown rice. By getting less sugar and bad carbohydrates, you burn more calories.
6. Drink enough water
Stop drinking cola, fresh orange juice, tea or coffee with sugar and make sure you drink enough water. By not drinking these bad drinks anymore, you save a lot of calories and sugars and by drinking more water you take better care of your body. Drinking enough water stimulates your body to lose weight in a healthy way, it promotes your metabolism and therefore the burning of fat. If you drink too little water, you may get a headache, poor concentration and fatigue. This can then again cause you to grab unhealthy snacks! That's why I wrote a blog with it 8 tips to ensure that you drink more water.
7. Eat more fats and proteins
People used to think that fat makes you fat. Manufacturers therefore released products with "0% fat". This idea is absolutely not true. Your body needs fat to stimulate fat burning.
Dietitians still recommend low-fat or low-calorie foods such as muesli, gingerbread and dairy products with 0% fat. While your body needs fat to lose weight. It is the refined sugars that are bad.
You don't get fat from fats, but as mentioned earlier from sugars and bad carbohydrates in, for example, bread and pasta.
8. Meal prep
Many people think they don't have time to prep meal. But if you add up all the time of all the days that you prepare meals, you will see that you now spend more time than if you were meal prepping. Preparing multiple meals at once makes it easier to put healthy meals on the table on busy days and to have a healthy lunch at the office.
Unfortunately, most canteens still have meals with a lot of fast carbohydrates and sugars. Preparing a meal and taking your healthy lunch meal with you will make you less likely to be tempted to use the canteen meals or other convenience products.
9. Avoid sauces
Sauces are often provided with all kinds of e-numbers and added sugars. Unless you make them yourself with healthier ingredients, it is better to remove these sauces from your diet and to season your meal with herbs. A piece of chicken fillet with grilled vegetables tastes completely different when you add some herbs to it, such as cumin, paprika and coriander. Use some other herbs for a change. By using a lot of herbs, you will notice after a while that it isn't necessary to use so much salt.
10. No pans on the table
Serve once in the kitchen and don't place the pans on the dinner table. When you put the pots on the table, you are more likely to be tempted to eat more.
11. Eat in moderation
Take less of everything, but listen carefully to your body. Do you need 2 snacks or is 1 also enough? Eat a snack, not two. Eat smaller portions, despite the fact that the food is so tasty. Eat in moderation.
12. Don't eat out too often
Try not to eat out too often. Nowadays many restaurants also have healthy options on their menu, but you never know for sure what the chefs have used for their dishes. For example, a chef I know uses bouillon powder to season his really delicious chicken. Very unfortunate, because the bouillon powder contains an unnecessary amount of salt, sugar and e-numbers. If you do go out for dinner, opt for meat and grilled vegetables and don't use the sauces.
13. Stop dieting
People often want to lose weight quickly, which in my opinion makes them too strict for themselves by eating no sugars, no alcohol and no unhealthy snacks for a relatively short time. Most people keep this up for a certain amount of time, so they may indeed lose weight, but then get binge eating or even fall back completely into their old habits. Your goal should be to adopt a good Clean eating lifestyle that you can maintain for the rest of your life, so that once you have lost the pounds you can maintain your weight and continue to enjoy delicious, fresh and healthy food. You are literally going to feed your body instead of filling it. You are going to eat food that will have a positive effect on your entire body.
You will soon get used to this clean lifestyle and you will find that you can do without the many sugars and salt.
14. Have enough sleep
Make sure you have at least 8 hours of sleep per night. If you sleep too little, you will be more irritated and crave for unhealthy snacks. Your body makes more ghrelin (a hunger hormone), which makes you hungry and eat more. Not a good combination so if you want to lose weight. In addition, if your sleep is insufficient, your body won't be able to process food properly, which means that you will sooner gain weight. Another consequence of not getting enough sleep is that you be tired quickly and will therefore exercise less while exercise is good for your health and fat burning.
15. Exercise enough
If you want to lose weight it is best to exercise more. With a healthy lifestyle you take at least 10,000 steps a day. To lose weight you would even have to take more than 12,000 steps per day. With an office job, it is very difficult to move enough of course and it certainly seems impossible to even take 10,000 steps a day. But nowadays, every phone has a meter or you can download an app that records your steps. Keep track of how many steps you take each day. For example, is that 4,000 steps? Then set yourself the goal of taking 7,000 steps per day and build this up. If you succeed in saying 7,000 steps per day, move your goal to 10,000 steps per day.
Take the stairs instead of the elevator, go for a walk during your break, park the car a little further away instead of as close as possible to the door and go shopping by foot or by bike. Our body isn't made to sit all day, our body must be moving. It would be great if you went to the gym and did cardio and strength training there, or went cycling or walking your dog. The more you exercise, the more calories you burn.
In addition to the 12,000 steps a day I take myself, I do HIIT trainings. This stands for High Intensity Interval Training, in other words, performing high-intensity exercises in intervals with short active breaks. With a HIIT training you burn a lot calories in a short time and your condition improves. A HIIT workout varies between 15 and 60 minutes and then there is a good warming up and cooling down. High Intensity Interval Training can be done during running, cycling or other cardio exercises at home or in the gym. During these training sessions you train explosively, in which your heart rate peaks, goes down, peaks again and so on. Your fat burning is much higher than with normal cardio, so you burn more here.
17. Develop muscles
You burn more fat when you have more muscle. With strength training you can see and feel results very quickly. Your muscles need energy all day, which means there will be more fat burning throughout the day. Your muscles burn more calories than your fats, so the more muscles you have, the more you will lose weight and the less quickly you will gain weight.
18. Don't weigh every day
Don't stand on the scales every day. This only gives you stress and you have to deal with a disappointment when losing weight is not going fast enough for your liking or when you even gain weight. These situations can be due to different circumstances, the time of day, your hormones or muscle building. Muscles weigh more than fat, so if you are exercising more, you may see that you have gained weight on the scales. That of course gives an unpleasant feeling, while it is easy to explain. It is better to look what you see in the mirror and what your dimensions are instead of what you weigh. And also keep in mind that you may have eaten the 'wrong things' your whole life and built up the excess fat all those years. You won't lose it so quickly.
19. Tell friends, family and colleagues you're going to lose weight
By telling the people around you that you are going to lose weight, you will have extra motivation to reach your goal. You have said it, so now you must succeed and you may not give up. They can also take this into account and no longer offer you unhealthy cakes and pastries.
Of course it's very nice and stimulating to have the support of the people around you, but the most important thing is that you say 'Yes!' to yourself. Don't make excuses anymore, don't talk yourself down that you won't succeed if you "cheat". Being challenged in life is inevitable, being defeated is a choice. The same goes for losing weight. Of course you can eat a pastry or drink a glass of wine when you have something to celebrate, but don't quit immediately. Take a smaller piece if you prefer. Did you enjoy the cheat and was it fun? Beautiful! Now continue with your journey to lose weight!
Don't think that you no longer grant yourself anything, but remember that you actually grant yourself so much more! So much more energy and a so much better health! Be aware that you're now going for a long-term goal rather than a short-term reward for unhealthy eating. Set achievable goals and reward yourself when you have achieved these goals. Your body needs time to switch to a healthy lifestyle. Give your body that time and go for it!