Weight loss: A complete guide to a healthier life

Losing weight is a marathon, not a sprint. As a coach we understand that a successful weight loss approach is more than a diet and training. It's about an approach that combines science, personal guidance and sustainable habits. I designed this guide for you to share knowledge and tools to achieve your health goals in a way that is best for you.

The science behind weight loss: Energy balance

To core of weight loss is in the energy balance: Consuming fewer calories than you burn This creates a calorie deficit, which leads to fat loss. Here are 2 methods to calculate how much calories you burn in rest and how much your body needs on average a day

• BMR (Basal Metabolic Rate): The amount of calories your body burns at rest.
• • BMR-men = (10x weight in KG) + (6.25 x length in cm) – (5x age) + 5
  • BMR-women = (10x weight in KG) + (6.25 x length in cm) – (5x age) - 161
• TDEE (Total Daily Energy Expenditure): Your total daily calorie expenditure, including activity.
• • sedentary (little or no physical activity)                                              BMR x 1,2
  • Slightly active (light exercise 1-3 days/week)                                    BMR x 1,375
  • Moderately active (moderate physical activity 3-5 days/week)          BMR x 1,55
  • Very active (heavy physical activity 6-7 days/week)                          BMR x 1,725
  • Extra active (very heavy exercise 2x /day)                                        BMR x 1,9

A consistent caloric deficit of 500 to 1000 calories a day will result on average 0,5 to 1 kg of weight loss a week.

• Macronutrients
• • Proteins:
  • • Proteins are the building blocks of muscle tissue. Sufficient protein intake is crucial for maintaining muscle mass during weight loss, otherwise the body may break down muscle for energy.
    • Proteins also promote satiety, meaning they keep you feeling full for a longer period which can prevent overeating.
    • Great sources: Lean meats (chicken, turkey, beef),fish, eggs, dairy products and legumes

• • Complex carbohydrates:

• • • Carbohydrates are the body's primary energy source. Unlike simple sugars, they provide sustained energy due to their slower digestion
    • They are rich in Fibers, which helps digestion and makes you feel full
    • Great sources: Whole grains (oats, brown rice, quinoa), sweet potatoes, vegetables.

• • Healthy fats:

• • • Fats are essential for hormone production, cell function and absorption of fat-soluble vitamins.
    • Healthy fats, such as those found in avocados, nuts and olive oil, can also contribute to satiety and help regulate blood sugar levels.
    • It's important to distinguish between healthy fats and unhealthy saturated and trans fats.

• Nutritional choices:
• • Fruits and vegetables:

• • • These are nutrient-rich foods that are low in calories and high in fibre, vitamins and minerals.
    • They should form the basis of a healthy diet, provide essential nutrients and promote satiety.

• • Lean proteins:

• • • Lean protein sources provide the necessary amino acids for muscle maintenance and repair without excessive calories or unhealthy fats.

• • Healthy fats:

• • • Including healthy fats in your diet supports overall health and well-being and helps with weight management.

• • Intermittent fasting:

• • • Intermittent fasting involves alternating periods of eating and fasting.
    • It can be an effective strategy to limit calories and improve insulin sensitivity.
    • However, it is not suitable for everyone and should be approached with caution, especially for people with certain medical conditions.
    • It is not a substitute for a healthy diet, meaning that when you eat, the food you ingest should be healthy and nutritious.

• Strength training:

• • Strength training, such as weightlifting or bodyweight exercises, builds muscle mass and increases your resting metabolism (the number of calories you burn at rest).

• • It also improves bone density, posture and overall physical function.

• Cardio:
• • Cardiovascular exercise, such as running, cycling or swimming, burns calories and improves cardiovascular health.
  • It is essential for overall fitness and can contribute to weight loss.

• Recommendation:

• • Combining strength training and cardio offers the benefits of both, maximising fat loss and improving overall fitness.

Metabolism and lifestyle: Beyond calories

• Metabolism:
• • Metabolism is the process by which your body converts food into energy.
  • It is influenced by factors such as age, genetics and muscle mass.
  • Increasing your muscle mass through strength training can boost your metabolism.
• Sleep and stress:
• • Sleep deprivation:

• • • Lack of sleep can upset the balance of hunger hormones, leading to increased appetite and cravings.

• • Chronic stress:

• • • Chronic stress increases cortisol levels, which can promote fat storage, especially in the abdominal area.

• Metabolism boosters:
• • Adequate protein:

• • • Protein has a higher thermal effect than carbohydrates or fats, meaning your body burns more calories by digesting it.

• • Strength training:

• • • Builds muscle mass, which increases resting metabolism.

• • 7-9 hours of sleep:

• • • Supports hormone balance and regulates appetite.

• • Hydration:

• • • Drinking plenty of water is essential for optimal metabolism.

Sustainable weight loss: A long-term vision

• Realistic goals:
• • Aiming for 0.5 to 1 kg weight loss per week is a healthy and sustainable pace.
    
    
• Habits over results:
• • Focus on making sustainable lifestyle changes, such as healthy eating and regular exercise, rather than just on the number on the scale.
    
    
• Psychological aspects:
• • Motivation, perseverance and a positive self-image are crucial for long-term success.

Supplements: Support, not a replacement

• Caffeine:
• • Can increase fat burning and energy levels but should be used in moderation.
    
    
• Green tea extract:
• • Contains compounds that support fat oxidation.
    
    
• L-carnitine:
• • helps move more fatty acids into your cells to be burned for energy.
    
    
• Important:
• • Supplements should be used to supplement a healthy diet and exercise, not as a replacement.

Frequently asked questions (FAQ)

• How fast can I safely lose weight?
• • 0.5 to 1 kg per week is a healthy and sustainable rate.
• What if I don't have time to exercise?
• • Focus on nutrition, as it plays a important role in weight loss.
• Are cheat meals bad?
• • No, if you consume it in moderation and within your calorie budget.
• Should I use supplements?
• • They can be helpful.
• Is there a discount on products?
• • Use the discount code 'Balance' in store or online at sport-nutrition to receive a 10% discount on your order!