• By Sportacy Club
• 20th November 202026th January 2021
• With 0 comments

If you would believe the Internet, there are over 100.000 ways to lose weight. The diet gurus and supplement brands are earning worldwide milliards of euros with their so-called ‘proven’ methods – to help despaired consumers who want to lose weight. They are using smart marketing methods and know how to convince people that their method is the perfect one that will help to lose that belly fat and to get a tighter booty.

With many of these methods it is indeed possible to lose weight, but you will have to bring your wallet and be willing to barely eat something on a day. The results of these weight loss attempts are often from a temporary character and in many cases someone gains weight again soon after. In this article fat loss expert Josanne Post from The Netherlands is diving into the world of weight loss and you will learn how you can lose weight in an easy and permanent way!

Why are things going wrong with so many diets?
Many diets have the starting point to avoid certain food. One diet is about eating less carbohydrates, the other one is simply about avoiding ‘tasty/unhealthy’ food. No dining out for a while, no chocolate, no chips and skipping the bar with your friends… at first these things seem easy and are quite doable to persist for some weeks.

Unfortunately our brain has an annoying mechanism that it is craving more to the things that are ‘forbidden’. And the longer you don’t allow yourself the tasty things, the stronger the urge of this mechanism is becoming. This is exactly why sometimes people who are dieting for weeks already will break their diet in the end – and will even over-eat right after!

What it makes even more difficult is that a diet is often contradicting with your social life. You will probably have to cancel drinks, dinners and parties because you want to avoid the temptations that will destroy your diet. For most of us it is perfectly possible to do this for a short period, but do you want to say ‘no’ to everything for your whole life?

But Josanne, then what is the normal and permanent way of losing weight?
The first step is understanding how losing weight works in a biological way and that you have to make sure that you have a deficit of calories during your day.

The whole day you are burning energy with everything that you are doing. Even when you are lying on your bed – doing ‘nothing’. Your heart has to work, your brain is active, your organs are digesting your food and so on. How much energy someone is using may vary a lot for every person. Someone who is walking everyday to work is burning more energy than someone who is sitting down all day. We express the amount of energy that a person is using in carories and we call the amount of calories that you are using per day your ‘calorie requirement’.

If you are consuming the same amount of calories as you are burning every day, your weight will stay steady on the same weight. If you use less calories however, your body will search for another place to get the necessary energy. In this case you are having a ‘calorie deficit’. At this point your body is using your (fat) reserves to make energy – and that is exactly the way how you are losing fat and thus losing weight usually!

And if you are eating more calories than you are using? Well, you got that right; you will have a ‘calorie surplus’ and thus gaining weight.

”Calories ”In” refers to the number of calories you eat/consume and Calories ”Out” refers to the number of calories you burn/expend. Please also note that your Calorie Maintenance may be more or less than the example of 2.000.”

As you can see, the only and most simple way to lose weight is thus to eat less food on a day. You can track your nutrition very simple in applications such as Lifesum and MyFitnessPal – so you will always know if you are staying within your daily goals!

Is that the only thing?
No, to focus on a ‘calorie deficit’ is the fundament – but of course you will have to keep on doing this for a long period in order to reach your goal. That’s why I will give you some important tips to make your weight loss attempt a success:

1. Think about the food you want to consume one day in advance already. Make a plan! Even better is to already prepare your meals directly for the day after – by doing this you will not have to think about it anymore at the day itself.
2. Choose to eat saturated food such as vegetables and fruit as well as high-protein food. By consuming enough saturated food you can decrease your feeling of craving and you will be less likely to eat unhealthy snacks with a lot of calories.
3. If you are dining out or having another gathering, try to think about what you are going to eat in advance. Check the menu of the restaurant that you will go to or try to make an estimation.
4. Try to remain the balance. This doesn’t mean that you only have to live with salads and chicken if you want to lose weight. Some tasty food or a little snack is possible, as long as it is fitting within your calories amount. That makes dieting way easier already!

Thus, the main secret of losing weight successfully is to eat less calories than you are burning and that you are doing this with a healthy balance: healthy eating and finding the balance with tasty food and having nice activities.

And don’t forget, you are a human being and not a robot! Things will not be ‘’perfect’’ at every single day and that surely doesn’t have to be. Just try to be as consistent as possible and don’t feel guilty if you are eating a little bit too much for a day. There is more in life than having that super tight body, don’t you think?

Read more about Josanne at @mindenfitness. You can visit her Sportacy trainer page and get in contact over here. If you are already training with Josanne you can write her a review on her trainer page as well!