I often hear people say that they can not lose weight. They do not have the body for it, their metabolism is too slow or they eat so little.
Your physique does have some influence on how easily you can lose weight. But in fact losing weight is nothing more than discipline and patience. So losing weight is more mental than physical.
In this article I give five steps to lose weight at any weight. Every step requires more discipline from you. In step 5 you can reach any fat percentage you want. That is not to say that the first steps are not effective. The first kilos of weight loss are always easier than the last kilos. And that's why step 5 is for real go-getters.
Step 1: Delete sugars
The first step is to get rid of senseless 'empty' calories. These calories do not contribute to the health of your body, they have no nutritional value.
We are talking about sugar and saturated fats and trans fats (hardened unsaturated fat). The first step is to replace these calories for useful calories.
An example:
Replace soft drinks with water. Eat two sandwiches with charcuterie for a can of soda!
This way you can quickly replace sweets, cookies and (soft) drinks for meaningful products.
This is the first step to start losing weight. You do not even have to eat less, so you will not be hungry. Easy eh ?!
Step 2: Replace carbohydrate for protein
Also in this step you do not even have to eat less. We only shift the balance in your diet. This means that we will reduce your carbohydrates a little, and throw your proteins up.
An example:
Normally you eat 2 sandwiches at night. These sandwiches are already replacing chips that you ate in step 1.
We are now going to replace these sandwiches for proteins in the evening. Instead of these sandwiches, eat half a pan of low-fat quark, a tin of tuna or salmon (or fresh of course!) Or chicken breast. (chicken breast, chicken white)
Result: Your carbohydrates are down, your proteins up. The number of calories remains the same.
Step 3: Less fat and carbohydrate
This is the first step that we will eat less. We lower the carbohydrates (bread, potatoes, pasta, fruit) and lower our intake of fats. We bake our eggs in less fat and eat no or less peanut butter.
Example:
Instead of 4 sandwiches, you eat 2 or 3 sandwiches per meal. Instead of peanut butter, you can grill chicken white or eat coalfish.
Result: -300kcal.
Step 4: More movement
In this step we are going to throw up our combustion by moving more. You can do this in any way. Running outside or in the gym, cycling, rowing, ball sports, racket sports, martial arts. Find something that you like. And work weekly a number of times a week. This increases the combustion.
You can also swap steps 3 and 4. Eventually you take step 3 and 4 together in step 4.
Step 5: Morning cardio
All our food is now 'clean': All of our food contains an excellent nutritional value. We are low in carbohydrate, high in protein, low in fat. In addition, we train or move in the form of play or another sport.
In this step we add morning cardio to our routine. We do cardio every morning after getting up and for breakfast. An exercise bike, treadmill or stepper. It does not matter. We ensure that we do cardio for half an hour to three quarters of an hour, depending on our objective.
If you carry out all the steps properly, it is possible to lose weight to a very low fat percentage. However, step 5 can not be kept as a daily routine, and must therefore be seen purely as a period of weight loss.
Your physique does have some influence on how easily you can lose weight. But in fact losing weight is nothing more than discipline and patience. So losing weight is more mental than physical.
In this article I give five steps to lose weight at any weight. Every step requires more discipline from you. In step 5 you can reach any fat percentage you want. That is not to say that the first steps are not effective. The first kilos of weight loss are always easier than the last kilos. And that's why step 5 is for real go-getters.
Step 1: Delete sugars
The first step is to get rid of senseless 'empty' calories. These calories do not contribute to the health of your body, they have no nutritional value.
We are talking about sugar and saturated fats and trans fats (hardened unsaturated fat). The first step is to replace these calories for useful calories.
An example:
Replace soft drinks with water. Eat two sandwiches with charcuterie for a can of soda!
This way you can quickly replace sweets, cookies and (soft) drinks for meaningful products.
This is the first step to start losing weight. You do not even have to eat less, so you will not be hungry. Easy eh ?!
Step 2: Replace carbohydrate for protein
Also in this step you do not even have to eat less. We only shift the balance in your diet. This means that we will reduce your carbohydrates a little, and throw your proteins up.
An example:
Normally you eat 2 sandwiches at night. These sandwiches are already replacing chips that you ate in step 1.
We are now going to replace these sandwiches for proteins in the evening. Instead of these sandwiches, eat half a pan of low-fat quark, a tin of tuna or salmon (or fresh of course!) Or chicken breast. (chicken breast, chicken white)
Result: Your carbohydrates are down, your proteins up. The number of calories remains the same.
Step 3: Less fat and carbohydrate
This is the first step that we will eat less. We lower the carbohydrates (bread, potatoes, pasta, fruit) and lower our intake of fats. We bake our eggs in less fat and eat no or less peanut butter.
Example:
Instead of 4 sandwiches, you eat 2 or 3 sandwiches per meal. Instead of peanut butter, you can grill chicken white or eat coalfish.
Result: -300kcal.
Step 4: More movement
In this step we are going to throw up our combustion by moving more. You can do this in any way. Running outside or in the gym, cycling, rowing, ball sports, racket sports, martial arts. Find something that you like. And work weekly a number of times a week. This increases the combustion.
You can also swap steps 3 and 4. Eventually you take step 3 and 4 together in step 4.
Step 5: Morning cardio
All our food is now 'clean': All of our food contains an excellent nutritional value. We are low in carbohydrate, high in protein, low in fat. In addition, we train or move in the form of play or another sport.
In this step we add morning cardio to our routine. We do cardio every morning after getting up and for breakfast. An exercise bike, treadmill or stepper. It does not matter. We ensure that we do cardio for half an hour to three quarters of an hour, depending on our objective.
If you carry out all the steps properly, it is possible to lose weight to a very low fat percentage. However, step 5 can not be kept as a daily routine, and must therefore be seen purely as a period of weight loss.
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