05/01/2025
Maintaining a healthy weight is essential - not only for general fitness, but also for reducing the risk of cancer, cardiovascular disease, diabetes and other serious illnesses. Unfortunately, many people struggle with success and often lose motivation after seeing only small progress. If this sounds familiar, here are some key strategies that can help you succeed:
1. Calorie deficit
To lose weight, you must consume fewer calories than you burn. Aim for a small, sustainable deficit of 200-500 kcal/day. A large calorie deficit can lead to fatigue and recurrent weight gain (the yo-yo effect).
2. Diet with high protein content
Prioritize fat burning over weight loss . Protect your muscles by eating at least 1.5g of protein per kg of body weight (e.g. if you weigh 85kg, you should eat about 130g of protein per day). Protein:
Preserves muscles during caloric deficit.
Increases the feeling of satiety, which reduces hunger.
Burns more calories during digestion (thermogenic effect).
Protect your muscles at all costs. You will need them later in life to maintain your quality of life (going on trips, climbing stairs, playing with the grandchildren, meeting friends, etc.) 💚
3. Activity and recovery
Stay active: Aim for 8,000+ steps per day and combine strength training and cardio preferably 3+ times per week. Don't overdo it, but stay consistent.
Recovery is important: Sleep 7-9 hours per night (!) and manage stress, with e.g. meditation, journal writing, sauna/ice bath, yoga, walking, music, stretching, Ashwagandha , CBD or deep breathing exercises.
4. Balanced diet
Choose protein-rich, nutrient-dense foods such as vegetables, fruits, whole grains, and lean protein. Eggs, beans, lentils, legumes, chicken, meat, fish, yogurt, tofu, tempeh, vegan or whey protein are excellent sources of protein. Also make sure to drink enough fluids. Focus on sustainable habits, not perfection - use the 80/20 rule and treat yourself occasionally.
Optional dietary supplements
Although not a requirement, supplements can help you achieve your fitness goals:�
Protein powder: Helps meet the daily protein requirement and thereby maintain/increase muscle mass.
Creatine: Preserves strength and muscle mass.�
To help with recovery, magnesium and other anti-inflammatory supplements can help, such as:
Omega-3:
Supports heart and brain health.
CBD: Has shown promise in reducing inflammation and chronic pain.
Vitamin D3 + K2: Strengthens bones and can support the immune system.
Multivitamin: Makes sure you get all the vitamins and minerals you need when you eat less food than usual.
We really hope these tips will help you lose weight or stay in shape.
