What is the basis for healthy weight loss?

Healthy weight loss is based on a combination of healthy nutrition, exercise and a healthy lifestyle. Here are some basics that can help you achieve your weight loss goals:

1. Eat a balanced diet: Make sure your diet has a good balance of nutrients, including proteins, carbohydrates, healthy fats, vitamins and minerals. Avoid highly processed foods that are often high in added sugars, saturated fats and unhealthy additives.

2. Manage your calorie intake: To lose weight, make sure you consume fewer calories than you burn. This can be achieved by reducing portion sizes, avoiding foods with a high caloric density and opting for healthier, more nutritious options.

3. Increase your physical activity: In addition to reducing calories, it is important to exercise regularly. Choose activities that you enjoy and that help you burn calories, such as walking, running, cycling, swimming or dancing. Try to get at least 150 minutes of moderate-intensity exercise per week, according to World Health Organization guidelines.

4. Drink plenty of water: Water is essential for good health and can help you with weight loss. It helps you stay hydrated, supports metabolism and can make you feel full, making you less likely to overeat.

5. Get enough sleep: A good night's sleep is important for healthy weight loss. Lack of sleep can lead to changes in hormones that regulate hunger and satiety, which can make you crave more calorie-dense foods. Aim for 7-9 hours of sleep per night, depending on your individual needs.

6. Manage stress: Chronic stress can affect your eating habits and weight. Try to manage stress through relaxation techniques such as meditation, breathing exercises, yoga or other activities that help you relax.

7. Be patient and realistic: Weight loss doesn't happen overnight. Set realistic goals for yourself and be patient during the process. Aiming for a gradual weight loss of 0.5-1 kg per week is generally considered healthy.

In this blog we will go into it in more detail so that you can use all the information while losing weight and losing fat.

Food supplements for healthy weight loss such as shakes

When losing weight, it is important to get your nutrients mainly from a healthy and balanced diet. However, nutritional supplements can provide a supplement if you have nutrient deficiencies or if you cannot get certain nutrients sufficiently from your diet. It is always advisable to speak to a health professional before taking nutritional supplements as they can assess whether they are suitable and safe for your specific situation. Here are some nutritional supplements sometimes used during weight loss:

1. Protein shakes : use protein shakes for breakfast and lunch. A protein shake is filling because of the proteins and contains few calories, so you can save a lot of calories throughout the day. Because you consume fewer calories, you are in a calorie deficit more quickly, which allows you to lose weight and fat. You can find whey protein , whey isolate and vegan protein with us.

2. Diet Support : our diet support contributes to suppressing your feeling of hunger and gives you more energy. If you find it difficult to swallow capsules, you can also break the capsule open and empty it into your protein shake and drink it.

3. Omega-3 fatty acids : Omega-3 fatty acids, such as those in fish oil, may be beneficial for overall health and have anti-inflammatory properties. They can also help regulate appetite and promote a healthy metabolism.

4. Multivitamins : A high-quality multivitamin can help replenish any vitamin and mineral deficiencies that may occur due to calorie restriction.

5. Vitamin D : Vitamin D deficiency is common, especially in people who get little sunlight. Vitamin D may play a role in weight management and maintaining a healthy metabolism.

You can also go for the entire slimming bundle . The slimming bundle includes a personal nutrition plan that suits your body and we will guide you so that we can achieve the best results. The slimming bundle contains everything you need and so we work together towards your goal.

Examples of protein-rich foods during weight loss

Protein-rich food is important when losing weight because it offers several benefits. Proteins help maintain muscle mass, promote the feeling of satiety and stimulate metabolism. Here are some protein-rich foods that you can include in your diet while losing weight:

1. Lean meats: Choose lean meats such as chicken breast, turkey, lean beef or pork. These contain high-quality protein and are generally lower in fat.

2. Fish and seafood: Fish such as salmon, tuna, trout and cod, as well as seafood such as shrimp, mussels and crab, are rich in protein and contain healthy omega-3 fatty acids.

3. Eggs: Eggs are an excellent source of protein and also contain essential nutrients. You can boil them, poach them or make scrambled eggs.

4. Dairy products: Low-fat dairy products such as skim milk, Greek yogurt, cottage cheese and low-fat cheese are good sources of protein. They can be used as a base for smoothies, added to salads or eaten as healthy snacks.

5. Legumes: Lentils, chickpeas, black beans and other legumes are rich in protein, fiber and other nutrients. They can be added to salads, soups or used to make vegetarian dishes.

6. Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds and other nuts and seeds contain not only protein, but also healthy fats and fiber. They can be eaten as a snack or added to meals and smoothies.

7. Plant-based protein sources: Tofu, tempeh, seitan and other plant-based meat substitutes are rich in protein and can be used instead of meat in dishes.

It's important to combine protein-rich foods with a balanced intake of vegetables, fruits, whole grains and healthy fats to ensure you get all the essential nutrients.

Lose weight without exercising or by exercising more such as walking

Increasing physical activity is an important part of losing weight. Here are some tips to add more exercise to your daily routine:

1. Cardiovascular exercises: Do activities that increase your heart rate, such as walking, jogging, cycling, swimming, dancing or aerobics. Try to get at least 150 minutes of moderate-intensity cardiovascular exercise per week, as recommended by the World Health Organization.

2. Strength training: Add strength training to your routine to build muscle. This can help increase your metabolism and burn more calories, even at rest. Do exercises such as weight lifting, bodyweight exercises, resistance training or use fitness equipment.

3. High-intensity interval training (HIIT): HIIT is an effective way to burn calories and increase your metabolism. It involves alternating periods of high-intensity exercise followed by short recovery periods. This can be applied to various activities such as running, cycling or circuit training.

4. Daily activities: Try to be more active in your daily life. Take the stairs instead of the elevator, walk or cycle to your destinations, do household chores such as cleaning and gardening, and get up and exercise regularly if you have a sedentary job.

5. Group lessons or sports: Sign up for group lessons at the gym, such as Zumba, spinning, kickboxing or yoga. You can also participate in team sports or group activities such as football, volleyball or dance classes. This makes exercise fun and allows for social interaction.

6. Stay consistent: It is important to be regular and consistent with your physical activity. Set achievable goals and make it a habit to exercise regularly. Add variety to your workouts to keep things interesting.

Remember to listen to your body and increase your physical activity gradually, especially if you are new to exercise or have health problems.

How to lose weight in certain places such as stomach and legs

The idea of ​​targeted fat loss in specific areas, such as the abdomen or legs, is often referred to as "spot reduction" and is a widespread misconception. Unfortunately, you cannot selectively lose fat on specific body parts by exercising only there. Weight loss and fat loss occur throughout the body and are influenced by genetic factors, hormones and individual body characteristics.

When you lose weight through a calorie deficit and exercise, your body will generally reduce fat in different places depending on your genetics. For example, some people may notice that they lose fat around their abdomen before seeing changes in other parts of the body, while others may lose fat on their legs, arms, or elsewhere first.

It is important to emphasize that pursuing a healthy and balanced diet, regular exercise and general weight loss are the most effective approaches to promoting fat loss. This will lead to gradual weight loss and burning of fat on different parts of the body.

In addition to weight loss, muscle exercises targeted at specific body parts, such as abdominal exercises or leg exercises, can strengthen and sculpt the muscles in those areas. This can help improve muscle tone and create a more toned appearance. Combining cardiovascular exercise with strength training is a good strategy to promote both fat loss and muscle building.

However, remember that individual results may vary and it is important to have realistic expectations. Losing fat in specific areas can take more time and consistency. Focus on overall weight loss and healthy habits, and be patient with your body as it moves at its own pace.

Why eat healthy food while losing weight?

Healthy nutrition plays an essential role in weight loss for several reasons:

1. Calorie deficit: To lose weight, you need to create a calorie deficit, which means consuming fewer calories than you expend. Healthy eating helps you achieve this deficiency by choosing nutritious foods that are relatively lower in calories but rich in nutrients.

2. Nutrients and Satiety: It is important to provide your body with all the essential nutrients, even while losing weight. Healthy foods, such as fresh vegetables, fruits, whole grains, lean proteins and healthy fats, provide your body with the necessary vitamins, minerals and fiber. These foods also generally have a higher satiety value, meaning they keep you feeling full longer and can better control your appetite.

3. Energy and metabolism: Choosing healthy foods will give you the energy you need to stay active and exercise, which is essential for burning calories. Additionally, fueling your body with the right nutrients can support your metabolism, which can help you burn calories more efficiently.

4. Health and well-being: Healthy food contributes to your overall health and well-being. It can help keep your blood sugar levels stable, improve your heart health, lower your cholesterol and blood pressure levels, and reduce your risk of chronic disease. Eating healthy foods can also lead to better mood, higher energy levels and better sleep quality.

Although a healthy diet is important when losing weight, it is also important to have a balanced and sustainable approach. It's not just about limiting calories, but also about making healthy choices and creating a diet that you can maintain long-term.

Below are several examples for breakfast that you can use to lose weight.

Examples and recipes breakfast for weight loss

Here are some examples of healthy breakfast meals that can help you lose weight:

1. Greek yogurt with berries and nuts:

   • A serving of Greek yogurt (low-fat or full-fat, depending on your preference)
   • A handful of fresh berries such as blueberries, raspberries or strawberries
   • A tablespoon of mixed nuts such as almonds, walnuts or pecans
   • Optional: a drizzle of honey or a pinch of cinnamon for sweetness and flavor

2. Oatmeal with fruit and seeds:

   • A serving of oatmeal (cooked in water or milk of your choice)
   • Slices of fresh fruit such as banana, apple or peach
   • A tablespoon of chia seeds, linseed or hemp seeds
   • Optional: a pinch of cinnamon or a dash of maple syrup for extra flavor

3. Vegetable omelette:

   • Two to three eggs, beaten
   • Sliced ​​vegetables such as spinach, peppers, mushrooms and tomatoes
   • A dash of skimmed milk (optional)
   • A pinch of salt, pepper and herbs to taste
   • Optional: a handful of grated low-fat cheese for extra flavor

4. Whole wheat toast with avocado and egg:

   • One or two slices of whole wheat bread, toasted
   • Half a ripe avocado, crushed
   • A poached, boiled or fried egg
   • A pinch of salt, pepper and herbs to taste
   • Optional: a handful of arugula or tomato slices for extra flavor and nutrients

5. Spinach and banana smoothie:

   • A handful of fresh spinach
   • A ripe banana
   • A cup of skim milk or almond milk
   • A tablespoon of peanut butter or almond butter
   • Optional: a drizzle of honey or a pinch of cinnamon for sweetness and flavor

These breakfast ideas contain a good balance of protein, fiber and healthy fats to give you energy and keep you full longer. Adjust portion size based on your individual needs and add additional ingredients to taste. Remember to always listen to your body and experiment with different options to find what works best for you.

Examples and recipes lunch and midday meal for weight loss

Here are some lunch examples for a healthy diet while losing weight:

1. Grilled chicken salad:

   • Grilled chicken fillet, cut into slices
   • Mixed green leaf lettuce
   • Sliced ​​cucumber, tomatoes and pepper
   • A handful of sliced ​​avocado
   • A light dressing based on olive oil and lemon juice

2. Quinoa salad with vegetables:

   • Cooked quinoa
   • Roasted vegetables such as zucchini, peppers, carrots and onions
   • Finely chopped fresh herbs such as parsley or coriander
   • A handful of feta or goat cheese (optional)
   • A dressing based on olive oil, vinegar and mustard

3. Whole wheat wrap with tuna:

   • A whole wheat tortilla or wrap
   • Canned tuna (in water), mixed with Greek yogurt or low-fat mayonnaise
   • Sliced ​​vegetables such as lettuce, tomatoes and cucumber
   • Slices of avocado
   • A pinch of pepper and a dash of lemon juice

4. Lentil soup with vegetables:

   • Homemade lentil soup with vegetables such as carrots, celery, tomatoes and onions
   • A whole wheat bun or cracker on the side
   • A green salad with a light dressing

5. Grilled vegetables and chicken breast:

   • Grilled chicken breast
   • Grilled vegetables such as zucchini, eggplant, peppers and mushrooms
   • A serving of whole grain rice or quinoa
   • A tablespoon of hummus as a dipping sauce

6. Black bean salad:

   • Black beans, rinsed and drained
   • Sliced ​​tomatoes, corn and red onion
   • Finely chopped fresh herbs such as coriander or parsley
   • A pinch of cumin and paprika powder
   • A dressing based on lime juice and olive oil

These lunch ideas contain a good balance of protein, fiber, healthy fats and complex carbohydrates to give you energy and keep you satiated. Adjust portion size based on your individual needs and experiment with different ingredients and flavors. Make sure you hydrate enough and listen to your body to determine what works best for you.

Examples and recipes dinner and dinner for weight loss

Here are some examples of healthy dinners that can help you lose weight:

1. Grilled salmon with steamed vegetables:

   • A piece of grilled salmon fillet
   • Steamed broccoli, carrots and cauliflower
   • A serving of cooked quinoa or brown rice
   • A dash of olive oil and lemon juice as a dressing

2. Roasted chicken with sweet potatoes and green salad:

   • Roasted skinless chicken breast
   • Roasted sweet potatoes with spices such as paprika powder and garlic powder
   • A green salad with mixed leaf lettuce, cucumber, tomatoes and a light dressing
   • Optional: a tablespoon of low-fat Greek yogurt as a dipping sauce for the sweet potatoes

3. Vegetarian Mexican burrito bowl:

   • Black beans or chickpeas, seasoned with Mexican spices such as cumin and chili powder
   • A serving of cooked quinoa or brown rice
   • Sliced ​​avocado, tomatoes, pepper and red onion
   • Finely chopped fresh coriander and lime juice as a topping

4. Stir-fry with lean meat and vegetables:

   • Lean meat such as chicken breast, steak strips or shrimp
   • An assortment of stir-fry vegetables such as peppers, broccoli, carrots and mushrooms
   • A light sauce based on soy sauce, ginger and garlic
   • Serve it with a portion of whole wheat noodles or cauliflower rice

5. Poached chicken breast with steamed vegetables and quinoa:

   • Poached chicken fillet
   • Steamed vegetables such as green beans, zucchini and carrots
   • A portion of cooked quinoa
   • A dash of olive oil and herbs to taste

It is important to have a balanced meal with a good mix of proteins, complex carbohydrates and vegetables. Adjust portions based on your individual needs and experiment with different flavors and spices to make your meals tasty and varied. Listen to your body and stop eating when you feel full.

Examples and recipes of snacks and snacks for weight loss

Healthy snacks can be an important part of a balanced diet while losing weight. Here are some examples of healthy snacks:

1. Handful of unsalted nuts:

   • Almonds, walnuts, cashews, hazelnuts, etc.
   • Nuts contain healthy fats, protein and fiber that can keep you satiated between meals.

2. Vegetable sticks with hummus:

   • Carrot, celery, cucumber, pepper, etc.
   • Dip the vegetable sticks in a portion of hummus for a delicious and nutritious snack.

3. Greek yogurt with fruit:

   • A serving of low-fat Greek yogurt
   • Sliced ​​fruits such as berries, apple pieces, peach, etc.
   • If necessary, add a pinch of cinnamon or a teaspoon of honey for extra flavor.

4. Hard boiled egg:

   • A hard-boiled egg is a nutritious snack that is rich in protein and can keep you feeling full for a long time.

5. Healthy smoothie:

   • Mix a serving of fresh or frozen fruits such as banana, blueberries or mango with a serving of low-fat yogurt, a handful of spinach or kale and a liquid such as water or almond milk.
   • Optional: add a tablespoon of chia seeds or a scoop of protein powder for extra nutrients.

6. Snack vegetables with a healthy dip:

   • Cucumber slices, cherry tomatoes, pepper strips, radishes, etc.
   • Serve with a healthy dip such as guacamole, hummus or Greek yogurt dip.

It's important to remember that even healthy snacks contain calories, so watch portion size and eat in moderation. Listen to your body and only snack when you are actually hungry.

Sample diet plan for men and women to lose weight

Below is a schedule for men and women.

Diet plan for men (losing weight)

Breakfast:

• Whole wheat toast with a slice of avocado and a boiled egg
• A handful of berries

Snack:

• A small portion of low-fat Greek yogurt with a tablespoon of mixed nuts

Lunch:

• Grilled chicken fillet salad with mixed green leaf lettuce, sliced ​​cucumber, tomatoes, bell pepper and a light dressing based on olive oil and lemon juice

Snack:

• A piece of fruit such as an apple or orange

Evening meal:

• Grilled salmon fillet with steamed vegetables (broccoli, carrots, cauliflower) and a portion of cooked quinoa
• A dash of olive oil and lemon juice as a dressing

Snack (optional):

• A handful of unsalted nuts

Nutrition plan for women (losing weight)

Breakfast:

• Oatmeal with berries, chia seeds and a dash of almond milk
• A cup of green tea

Snack:

• A serving of low-fat Greek yogurt with a handful of mixed nuts

Lunch:

• Quinoa salad with roasted vegetables (zucchini, bell pepper, carrots, onion) and a dressing based on olive oil, vinegar and mustard

Snack:

• Vegetable sticks (carrot, celery, pepper) with hummus

Evening meal:

• Poached chicken breast with steamed vegetables (green beans, zucchini, carrots) and a portion of cooked quinoa
• A dash of olive oil and herbs to taste

Snack (optional):

• A smoothie with spinach, banana, low-fat yogurt and a tablespoon of peanut butter

Please note: These examples are for illustrative purposes and can be adapted to individual needs and preferences. It's also important to drink enough water throughout the day and listen to your body to determine what works best for you. We can also help you with our free advice .

Example training schedule for men and women to lose weight

Here is an example of an exercise plan for men and women who want to lose weight. The schedule includes both cardiovascular exercises and strength training:

Monday:

• Cardio: 30 minutes of jogging at moderate intensity
• Strength training: Full body workout with exercises such as squats, lunges, push-ups, pull-ups and planks. Do 3 sets of each exercise with 12-15 repetitions.

Tuesday:

• Rest day or light activity such as walking or yoga

Wednesday:

• Cardio: 45 minutes of cycling or swimming at a moderate pace

Thursday:

• Strength training: Focus on the upper body muscles with exercises such as bench presses, shoulder presses, bicep curls and tricep dips. Do 3 sets of each exercise with 12-15 repetitions.
• Cardio: 15 minutes of interval training on the treadmill, alternating between high intensity (sprinting) and low intensity (walking/jogging).

Friday:

• Cardio: 30 minutes of jumping rope or another form of cardio of your choice

Saturday:

• Strength training: Focus on the lower body muscles with exercises such as squats, deadlifts, lunges and glute bridges. Do 3 sets of each exercise with 12-15 repetitions.
• Cardio: 20 minutes of HIIT (High-Intensity Interval Training) training with exercises such as burpees, jumping jacks and mountain climbers.

Sunday:

• Rest day or light activity such as walking or stretching

Important comments:

• It is essential to warm up before exercising and cool down and stretch afterwards.
• Always listen to your body and adjust the intensity based on your own fitness level.
• Vary the exercises and stay challenged to keep stimulating your body.
• Combine the training with a healthy diet and sufficient rest for optimal results.

Conclusion losing weight

To lose weight, it is important to implement a combination of healthy diet and regular exercise. Here are some important points to keep in mind:

1. Eat a balanced and nutritious diet: Focus on consuming whole foods such as vegetables, fruits, lean proteins, whole grains and healthy fats. Avoid highly processed foods, added sugars and excess calories.

2. Create a calorie deficit: To lose weight, you must burn more calories than you consume. This can be achieved by reducing portion sizes, making healthier choices and regular exercise.

3. Increase your physical activity: In addition to following a healthy diet, it is important to exercise regularly. This can include cardiovascular activities such as walking, jogging, cycling, swimming and strength training to build muscle and increase your metabolism.

4. Consider your total well-being: Losing weight is not just based on diet and exercise. It is also important to get enough sleep, manage stress and maintain a balanced lifestyle.

5. Be patient and realistic: Weight loss is a process that requires time and consistency. Set realistic goals and be patient with yourself. Focus on adopting long-term healthy habits rather than quick fixes.

Still have questions? Let us know, we are happy to help you achieve your goal!