Behavior, Mindset, Motivation and Losing weight: 8 lessons that will keep you on track

you have probably already made some attempts to lose weight or leave unwanted behavior behind. You may want to stop smoking, drink less or exercise more. You start and you start enthusiastically with the best intentions. Two or three weeks later there is little to see in return. You swear twice and let it go. You have completely lost your motivation to lose weight or to change your lifestyle. You fall back on your old behavior. It is a common phenomenon. If you want to get started with your lifestyle and lose weight sustainably or live a healthier life, then it is your motivation and mindset that will make the difference. This article is for you if you are wondering why you cannot retain your motivation during weight loss or change how you can retain your motivation what the role of behavior is in this how you can manage your own behavior Questions to which you want good answers when you start a change process. Motivation & Behavior You can describe motivation as the driving force behind your desire to do things differently, to change, to lose weight. Actually to change your behavior. Behavior is the link between wanting and doing. For many, it is the weak link. So it's not so much about your abilities or planning goals but it's about your daily actions or a change succeeds. Attention to HOW instead of WHAT There is a lot of advice about what you should manage or change. You will find advice about relationships, weight loss, healthier living, nutrition, and so on. The behavior that you must show is clear. You probably really want it. But then how exactly you should do that. That is not so clear. You have all the advice on the table for you. How do you continue now? For most, that remains a black box. Now do 'just'. As psychologist Ben Tiggelaar also describes in his booklet Dreaming Daring: Many books are full of open door advice: " It's a matter of perseverance and perseverance." Or floaty talks like: "Listen to the voice of your soul." I persevered and eavesdropped a lot but never had the impression that it helped much. Very frustrating. That is why The BootClub pays a lot of attention to the most difficult pillar of lifestyle change: the bundling of behavior, mindset and motivation, expressed under the 'mindset' pillar. Little good info You will find little good information about behavioral change on the internet. That is partly because it is not a simple matter you need a certain basic level to learn about it and share it, it requires somewhat conceptual thinking. Everyone can come up with ten tips about losing weight, but making a well-founded plan for behavioral change that will hold your motivation requires more. mindset is at all a poor child when it comes to losing weight and lifestyle. Below are eight lessons that you can start to maintain your motivation during weight loss. I try to keep it simple. But hey, mindset and everything that comes with it is not easy, otherwise you would not have ended up on this page. I am ahead of things: just start with the first lesson. We cannot make it easier, but it is easier to understand and more manageable :). Lesson 1: Remember these 4 myths • Change is easy. We all want it to be easy, but unfortunately the reality is different. Most intentions die fairly quickly after the opening of the new year. It is all about what to do if the first spurt of ideas, enthusiasm and possibly guidance are lost. Because if a few solid setbacks follow at work (a reorganization) or in private (disagreement with a close relationship), you will soon find a foolproof recipe for relapse behavior. • Nothing works, I tried everything Perhaps you think of certain tools and techniques that you will find on this website: yes, but I have already tried that. The key question is not whether you have tried anything. The key question is whether you have applied the technique at the right time and whether you have applied the technique often enough. It is a matter of timing and frequency. • People don't really change. The studies that form the basis of these articles (see also accountability) demonstrate it. More than thousands of individuals have successfully changed. That's a fact. What you often do not see on the sidelines is that the road has mostly gone with bumps. Relapse is most likely part of the change process and it can take years for your unwanted behavior to leave you behind. • It's all about willpower It may surprise you that the biggest misunderstanding of people who want to change is that they value willpower far too high. While willpower is important, but far from enough is not enough, just look at how it is with willpower as part of the mental aspect of losing weight . You can better retain your motivation with your slimming intentions with that knowledge. Lesson 2: Link between wanting and doing: Behavior I also mentioned it at the introduction. Our behavior is the weak link between what you want (target weight, different lifestyle, healthier eating, being more assertive, quitting smoking) and what you get or do. Behavior is all our actions that we show. So what you actually do. Think about how you drive your car (driving behavior), how you interact with other people you encounter (social or perhaps antisocial behavior), or how often and what you put in your mouth (eating behavior). A large part of your behavior is formed by the direct stimulus that follows. If that is positive and gives you a good feeling ('pleasure' or 'comfort'), you have a greater chance of displaying that behavior again. If that is a negative incentive and immediately leads to an unpleasant feeling, ('pain or discomfort) that behavior will probably not occur. Following this pain or pleasure experience, there is (pleasure) or no (pain) link in our brain. If the incentive occurs again in the future, the behavior will follow automatically. Example: if you brake fairly late for the traffic light, and you experience that as a feeling of nice active driving, there is a good chance that you will automatically have a brake applied at a given moment as soon as you encounter a traffic light (stimulus). For a strong link, the pain or pleasure experience must immediately follow the stimulus (seconds), so a few hours or days later is insufficient. That only creates a very weak bond. If you have eaten two weeks less and lost as a result, that will not lead to a strong link. You are very aware of cause and effect, but it is too difficult for your brain. This 'rewarding' and 'punishing' is also very subtle. All in all, your behavior has been consciously and unconsciously conditioned over the years by everything you have experienced so far. If you are overweight, this is probably due to your eating and sports behavior. Lesson 3: There is conscious and unconscious behavior Most psychologists agree that there are two types of behavior: conscious, planned, behavior, and unconscious , automatic, behavior. The estimate is that no less than 90% of our behavior is unconscious. So we display that behavior without realizing it. That's quite a lot. It is not necessarily wrong that we do so much on autopilot. Life becomes rather complex if we should do everything consciously. Take driving as an example. Maybe you can still remember yourself when you had driving lessons? Do you remember the first time you drove onto the highway. Men, that was exciting and fast! After the driving lessons you were probably quite exhausted because you needed so much attention (awareness!) To drive around safely in the car. If you have been driving around for a while, you will probably experience it differently now. We even ride such a large part on autopilot that we often pass entire sections without realizing it. You daydream a bit and you are 30 or 50 kilometers away. To change unconscious behavior you will have to get it above the water level. You must consciously pay attention to it. Did you know that one of the primary roles of a coach is to promote your awareness? Not so surprising when you see that most of your behavior is 'under water'. More awareness also helps you live a better life . Unconscious beliefs: Which glasses do you wear A large part of your behavior comes from your views on and views of the world. The way you look at the world has been shaped by years of conditioning. Because of what happened in your youth, through experiences with your parents, at school, during training and or at work. Experiences that you have gained in good and bad times. All these experiences lead you to form an image about the world. You have created glasses that look into the world. These glasses are based on unconscious beliefs. Unconscious beliefs lead to automatic behavior. Behavior that you might want to prevent. Example Consider, for example, the belief that healthy eating is not tasty. If you really think that, then you can start all kinds of waste plans with great enthusiasm, your motivation for losing weight will probably drop if things go wrong. Every time you prepare healthy food, you see food that you don't like. You can only keep that up for a limited time. The proverbial glasses that you wear, you work against. Your (unconscious) opinion slows you down to achieve your goal and to retain your motivation when losing weight. Lesson 4: Losing hurts, so change (also a bit) In 1981, the following statement was presented to 152 participants . “The government is preparing for the outbreak of an unusual serious illness that is expected to cause 600 deaths. There are two solutions A and B: Solution A will save 200 people With solution B there is 1/3 chance that 600 people will be saved and 2/3 chance that no one will be saved. Which solution would you choose? In a second scenario this question was asked again and you could choose between options C and D: With solution C, 400 people will lose their lives With solution D there is 1/3 chance that no one will die and 2/3 chance that 600 people will die. Which solution would you choose now? " If you answer, just like around 75% of the respondents, you choose solution A for the first question and solution D for the second scenario. The outcomes of solution A and C or B and D are identical. Yet it appears that the perception of loss weighs enormously. That is why you probably choose to save people (A) and for the second question you have the certainty not to lose 400 people (so option D). This special phenomenon is also called loss aversion. We put a lot more effort into not losing something while we don't put in much effort to earn anything (even though it is the same). You are probably willing to work much harder to keep your current home with a mortgage and not have to go back to a small student room than you are willing to work hard to own a triple-sized home as you now have. Loss aversion therefore also applies to behavior. You can have a lot of motivation to lose weight, you will have to lose old eating habits. Although you may know that you should not eat that chocolate bar or peanut butter jar, it still gives a nice, comfortable and familiar feeling at the time of doing so. You can better retain your motivation for losing weight if you identify this kind of unwanted but pleasant behavior. Loss of familiarity makes you uncertain, since the future does not seem as certain as before. It is good to be aware of this feeling of loss, because then you can try to stand above it. If you discover that you are insecure because you will lose old familiar behavior, you can pay more attention to your self-confidence. Self-confidence is always a good basis for success. In summary : People have an aversion to loss Responsible weight loss means change and that goes together with the loss of unhealthy old behavior You are not your old behavior: accept that you can say goodbye to old behavior. Work on your self-confidence if you notice that you suffer a lot from loss aversion. Lesson 5: How your behavior changes (and retains motivation) Researchers in America have examined thousands of people. These were people with behavioral change goals such as quitting smoking or losing weight. All of these people ultimately achieved their goals successfully. Researchers found that all of these people go through phases in their change process. These are also the Stages Of Change or phases of change of three men who are professors, psychologists and researchers: James O. Prochaska, John C. Norcross and Carlo C. Diclemente. The phases or steps are as follows: step or phase 1 the denial phase (I have no problem at all) step or phase 2: the change in consideration (maybe it's time for a change) step or phase 3: the preparation phase (how am I going to do it) step or phase 4: the action phase (implement those plans): step or phase 5: maintenance phase (keep the changes). Actually, there is a sixth step or phase, the termination phase, but those rarely reach change agents. A form of maintenance also remains necessary years after the change. The researchers also found that everyone can ultimately be a successful self-changer. You can keep your motivation on sufficient arrow during the entire change process of losing weight or lifestyle change. It is not easy, but with the right tools and techniques you greatly increase your chances. If you want to change your lifestyle, you also go through those phases. Everyone goes through it at their own pace. That rate probably varies from one week to six months per phase, while the maintenance phase can take years. During each phase there are certain tools that you can pay attention to in order to work towards the next phase in a sensible way. There are many techniques in the land of change. Originally, you will be offered these types of techniques in counseling sessions by therapists and psychologists. These techniques are also ideal for 'healthy' people to implement desired changes in your lifestyle and behavior. You can also see this in the guidance and development of top managers in the business world. The handy thing about the techniques from the Stages of Change is that it somewhat separates the wheat from the chaff and supports an integrated approach. So not only the acupuncture X, or the method Y that will be your solution, but an integral approach where you can influence various aspects of your life in order to go through a steady but lasting change step by step. And maybe acupuncture X or method Y fits very well in your personal plan. Lesson 6: For the dropout: What kind of eater are you? Did you know that there are three types of eaters? The psychologist and professor Tatjana van Strien, who is well-known in the Netherlands, has recognized on the basis of various studies that eaters have certain preferences. As soon as characteristic circumstances occur, these eaters quickly fall into undesirable behavior. Everyone will recognize themselves in certain sizes in all three types, but you probably have a clear preference. The investigations of Miss Tatjana enjoy great support. She made the Dutch Eating Behavior Questionnaire (NVE) in 1985 and is not only recognized in the Netherlands. It is a questionnaire that is used worldwide under the name of Dutch Eating Behavior Questionnaire (DEBQ). You can see from the questionnaire what type of eater you are: Type 1: The emo-eater . Eat full of sadness. Stress leads to overeating. Type 2: The external eater : eat when there is food. External incentives lead to overeating. Type 3: The liner , also called the yo-yo person. By knowing what type of eater you are, you can better protect yourself against overeating. With that protection you can better retain your motivation to lose weight. If you are an emo-eater, for example, the prerequisite for the success of your waste attempt is insight into the psychological background of eating problems that have led to obesity. The most important thing you can learn by determining with the NVE what kind of eater you are is whether following a traditional calorie-restricted diet has a chance of success or whether you should pay more attention to behavior. Lesson 7: Do you want or do you choose? How proactive are you .. You can ask yourself: do I want to change? Or Do I choose to change? You choose your change and you choose not to do other things. You choose to say no more often, you choose your goals. See and feel how the question shifts to another level? When we talk about wanting , it soon looks like ' I want, I want, I want'. It is almost an expression of passivity. I want ... and now it must all happen by itself. It also activates more the abstract part of your brain. With a magic staff, the world is different at once. Nope. While if you are talking about choosing, then you are talking about being the initiator. Make your own choices and set your own priorities. Leave one for the other because you choose to do so, because you are proactive. The first characteristic of effective leadership [5]. For example, you choose to apply techniques from the phases of change because you know that you will be able to better retain your motivation during and after losing weight. Extremely powerful. Occasionally ask yourself: what do I choose? Do I really consciously choose that? Another tip if you show a lot of procrastination. At Defense there was a typical position that regularly came up when coaching men and women. Not making a choice or making a decision is also a choice, but often not the right one. And it's true, choosing takes effort. Lesson 8: You must leave your comfort zone If you avoid new situations, stick to undesirable behavior and avoid everything that is new, you stay in your comfort zone too much. If you really want to stay motivated to lose weight or change, then you have to move forward with your goals. That means that you occasionally have to close your eyes and jump into the deep. I don't need to explain this further because the video below explains fantastic what I mean by that🙂

Do you miss motivation when losing weight? 10 tips that work

Most of us have made good intentions. You undoubtedly too. At least half of this has to do with the loss of the necessary weight. Almost everyone has these kilos. Kilos that they would rather lose but still stick to eternity because we simply do not have enough motivation to continue until all the unwanted fat has disappeared like snow in the sun. That is what losing weight stands or falls with. Have the motivation to continue when things are not going well. If a little voice whispers in your ear that you have earned that cake now that you have already lost three kilos. Or if your mother has baked a cake and you feel sorry to say no if she offers you a piece. Or if your girlfriend with whom you are always going to work out and you actually don't feel like going alone. How do you ensure that you stand firm then? This article will certainly help you with this! Why is it so hard to hold on to your motivation? During the first week (or even the first two weeks), most people can remain motivated. Often the first kilos fly off and that helps enormously to stay motivated. After these two weeks, it is unfortunately becoming more difficult. The old patterns that you have in your subconscious begin to become visible again in your behavior and the motivation disappears slowly. I think it is recognizable for many people that at some point you find that you have done your best so well that you have actually earned some goodies. Especially if you have not slept well and if you have less energy for another reason, you tend to fall into this old behavior. To be able to control this old behavior you can get started with the tips below. 10 tips to keep your motivation Tip 1: Calculate dangerous situations It is very important to calculate the above situations. Because they are really coming and probably more often than you think and hope. Write down which situations may arise and consider in advance how you want to deal with this. Write this down too. Finally, write down what it will do to you if you pass the test well. This will give you an extra motivation boost. This tip works especially well because you are ahead of the moment of 'surprise'. You are prepared for these situations so that makes you more resistant. When you prepare for these moments it is much easier to handle something in the right way. Tip 2: Experience the kilos Take a shopping basket when you are in the supermarket. And by that I mean one that you have to lift and not one with wheels and that you have to pull. Then you go to the department where the sugar is and you throw as many packs of sugar in your basket as the number of kilos you want to lose. If you would like to lose more than ten kilos, I would not do this because then people will start to look at you weird. Then grab a briefcase at home, place it on the scales and throw stuff in it until you reach the number of kilos you want to lose. Kilos are heavy In both cases, if you lift the basket or the suitcase, you will find that kilos are very heavy. Losing one kilo sounds like it is nothing, but if you hold one kilo of sugar it is quite a lot. Let alone if you want to lose ten or twenty pounds. While you are holding the basket or the suitcase, you need to consider how wonderful it will be if you no longer have to carry those kilos with you. Your life will then be literally a lot lighter. Turn it around Conversely, this exercise also works naturally. For example, if you have already lost four kilos, go to the supermarket, grab the same basket again and throw in four packs of sugar. You literally feel what an achievement it is that you have already lost these kilos. The best motivation for losing weight! Tip 3: Mirror instead of scale We all know it, but we do it en masse. For the last time: do not stand on the scales every day. This makes sense and can almost only be counterproductive. The stupid thing is that the numbers you see can make or break you and that is very dangerous for the process. The figures you see that morning on the scales determine how you feel that day. Are you an ounce lighter than the day before you are probably extremely motivated for the rest of the day. If you are an ounce heavier than the day before, you are frustrated all day. And if you are frustrated, the thought 'I've already ruined it anyway' is lurking. Russian roulette Every morning when you step on the scales you play Russian roulette with your motivation. What a huge waste is what more or less has nothing to do with whether you lose weight or not. It has everything to do with whether you retain moisture, have your period, have just been to the toilet and just think of a few. So if you want to weigh, weigh once a week. Furthermore, use the mirror and your feeling to judge whether you are heading in the right direction. You can get better shapes but not lose a gram. The scales then say that you are not doing well while the mirror shows that you are doing super well. Tip 4: Before and after photos Nothing works better as a motivation for losing weight than before and after photos. Of course you don't have to put them on Instagram like the whole world does nowadays. If this motivates you extra, then certainly do. The first photos are terrible to take. In your underwear in front of the mirror looking at a body that you are not happy with. And record this again. But if you take photos again four weeks later and place them next to your 'old' photos, you are as happy as a child. The difference that you see (if you have done your best at least) can be huge. There is no better motivation to lose weight. motivation to lose weight Tip 5: Set short-term goals It has been proven that, on average, good intentions die within 13 weeks. So it's smart to have several short-term goals than one big goal that you want to have achieved in a year. Achieving goals is super motivating, so split that year into, for example, two monthly goals. Then you have six moments in that year where you can be proud of yourself. Abstract Long-term goals are also a kind of abstract. There is such a big gap between here and there (for example 30 kilos) that you can hardly imagine that it will ever really be like this. And if you can't imagine something, it certainly won't happen. If you cut those 30 kilos into bi-monthly goals, you end up with five kilos every two months. That is still manageable right? And you can also imagine that you are five kilos lighter. Which clothing size you have and which dress you would like to wear. Tip 6: Don't lie to yourself Something we all do but is very decisive for the results that you achieve is whether or not you lie to yourself . Lying to yourself also includes talking good things in your head. Below are a few recognizable examples: Pack a large glass for wine, pour the glass to the brim and be proud of yourself because you only drank one glass of wine. You think it's okay not to exercise today because you've taken the stairs very often at work and walked an extra round with the dog. Ask the sauce separately in a restaurant because it contains a lot of calories. Then you eat fries with mayonnaise because you saved on the sauce with the meat. And then dip your meat in the sauce because a little sauce really doesn't matter. Every time you feel like eating a piece of fruit in the context of 'fruit is healthy'. That's only five pieces a day is a bit much of the good. And in addition, calories are calories. Whether they are healthy or not. Saying to yourself that you already ruined it after you couldn't resist those cream puffs at work. Then you go free all day under the guise of 'tomorrow I'll pick up the thread again'. Motivation lose weight Tip 7: Don't be so strict with yourself If you go wrong once it is not bad at all. As long as you pick up the thread immediately and do not go completely loose as mentioned above. As soon as you start to see it as a mistake, you will sooner bother eating emotion and that is dangerous for your process. It is better to occasionally let the reins celebrate a little and really enjoy them . Life must remain fun It is then much easier to continue the next day for good cheer. So just allow yourself to have a bite to eat with friends or an ice cream with your children. Life must also remain fun and by occasionally 'sinning' it is really not true that you no longer achieve your goals. As long as you keep it under control. Tip 8: Targets to tick off It is very motivating to be able to mark goals. Make a list of goals you want to achieve every day or week. For example: Today I don't eat sugar I'm going to walk the dog for an hour I take a salad for lunch I do the shopping by bike This week I go to the gym twice I don't eat licorice I don't drink alcohol I bring the children to school by bicycle I grab the stairs at work It is much nicer and better for your motivation to be able to check off the goals that you have achieved every day or during the week than to agree with yourself that from now on you will no longer eat sweets and go to the gym twice a week. Tip 9: Know that you are responsible Do you realize that you are the one who has ensured that you (in your eyes at least) are too fat. Of course there are external factors that, for example, have caused you to eat emotion. And giving birth to a child naturally also has consequences for your body. For most of us at least. Stop apologizing But stop using this as an excuse. You really only have yourself with that. So if things are going badly, don't give yourself an excuse to get lost. "I have a slow metabolism so it is much harder for me to lose weight." Maybe that's true, but it doesn't change the situation at all. Then it's harder. But it is possible! Tip 10: Make a 'why' list Make a list of why you want to lose weight. Don't just write down that you want to lose weight because you want to look better. Make it more specific. For example: I want the cellulite in my butt I want to fit in my bikini I want to go to the swimming pool with my children without shame I want to be able to run with the dog without dying I want to prove that I can do it I want to lower my blood pressure I want to get a six pack I want to have nice pictures of myself I want to fit my wedding dress I want to be very proud of myself I want to find myself beautiful I don't want to feel like a walrus washed ashore on the beach I don't want to be jealous of slim women anymore The list can be endless and you can put what you want on it. Put on it what motivates you to lose weight. Then hang the list in a place where you often see it. For example the mirror. Or the fridge if that works well for you.

Motivation for losing weight - this is how you keep losing weight

Healthy weight loss can be quite difficult and challenging with periods. It is important to retain your motivation during weight loss. We explain how you do that! Losing weight and maintaining your motivation is difficult You can easily keep the weight off during the first week. You feel good and are full of motivation. However, a few weeks later it is not all that easy anymore. You have now lost a few pounds and your motivation has fallen. You want to eat again, you can do it again, you've finally lost weight! While losing weight, maintaining motivation is difficult for many people. By using a 'Slim file' you can better retain your motivation during weight loss! A Slim file: lose weight and maintain your motivation You can better retain your motivation with a Slim file. This is a document (or booklet) in which you record your complete waste process. The most important thing is that you consult and supplement your Slim file daily during weight loss, so that you are constantly informed of your own process. Write down what keeps you busy while losing weight One of the first things you can record in your Slim file is your feelings. How do you feel while losing weight? What have you been through, what was difficult and what went well? And why? Here you can reflect on your day as you would in a diary, but with regard to losing weight. By keeping track of this you get a picture of your feelings and how you react to this during weight loss. Do you start to eat a lot during periods of stress? Or do you notice that you are a social eater? Then you can do something about it. Set your target weight It's easy to say you want to lose 10 pounds, but who says it's healthy for your body? You can use your BMI to calculate what a healthy weight is for you. You are at a good weight if your BMI is between 19 and 25. By sliding the bars in the above mentioned website you can see how much you have to lose to achieve a BMI of 22. Don't just let the BMI guide you, it's not a perfect benchmark. Follow your feeling and your mind. You can also choose to choose a nice round number such as 'under 70 kilos' or 'under 65 kilos'. Write down how you would feel if you lost weight This exercise provides more motivation during weight loss, especially if you repeat it often. Imagine now that with a spell you can immediately turn away all your excess kilos. How would you feel then? What would you do? How would you feel about yourself? It is good to make clear to yourself how great it would feel if you reached your goal weight. Make sure that you get used to the idea that you have reached your perfect weight. This is how you build up your confidence and you know what you are doing it for: You always want that feeling! Make specific goals that motivate you Determining your goal weight is not the end of the story. To keep your motivation high during weight loss, it is important that you set fun, achievable and concrete goals towards the end goal. Reaching your goal weight is your main goal, to achieve this you have to create and achieve many sub goals. In addition, make sure that these sub-goals are about your behavior. They must be practical and applicable. An example: "Today I don't eat sweets" or "This week I go to the gym twice" or "Tomorrow I bring the children to school by bike". You can also opt for recurring goals such as "I go to the gym twice a week". However, the danger with this is that you get used to these goals. It is more fun to tick off a goal and set a new one. Achieving goals is enormously good for your motivation! Read back regularly in your slim file during weight loss Your own Slim file is a source of motivation during weight loss. You see what you have achieved in the past, how you have progressed step by step and what you have experienced while losing weight. You see the number of pounds go down. Moreover, you can be motivated by your own stories about how you will feel when you have reached your goal weight. If you come across a motivation dip while losing weight you will read in your Slim file to boost your motivation! You can then immediately write about this again. Keep working on it, this way you keep your focus and your motivation! After losing weight - this is how you stay on weight Write a margin for yourself in addition to your target weight. This margin is an area where you let your weight fluctuate before you do something about it. You can agree with yourself that you always want to stay under a certain weight, or that you maintain a margin of 2 kilos. You can therefore gain two kilos before you lose weight again. By weighing regularly you can control your weight. As soon as you see that you are breaking your own margin, you can intervene by holding a balance day or week. This way you prevent the pounds from flying again and you eventually go yo-yo. More tips for eating less sugar - the pounds fly off effortlessly. :) Keep track of tips or losing weight You can of course keep track of your weight loss process in a file on your computer, such as in Word. You can also choose to keep it online, for example via Google Drive (an online word processor). If you like a more hands-on approach, you can simply buy a nice book at the HEMA for example. Choose notebook (you) with blank pages and a hard cover. This way you can put all your feelings in it, and it also lasts longer than a week. File with weight loss helps you to keep your motivation Your own file to keep track of weight loss is a nice help during weight loss. Losing weight becomes more fun, easier and moreover you gradually get to know yourself better. Write in it what you want to say and preferably do it every day. That way you stay motivated and focused. Eating healthy and losing weight is simple 🥑 Healthy eating and losing weight courseDo you want more tips and inspiration to eat healthier? Then register for my online course body . This course helps you to make healthy eating fun, easy and effortless . In small steps, with smart hacks and new habits. This makes healthy eating easier and easier! 😁 Become leaner, healthier, fitter and happier with your body. You can manage to ignore those Tony chocolate bars and opt for healthy and delicious food.

Losing weight: tips for losing weight

The basis: a clear and achievable goal The most important thing is that your diet goal is achievable. 'Losing weight' is not specific enough, determine exactly how much you want to lose and in how much time. Be aware why you are going to eat differently. Then there is a greater chance that you will be able to sustain it in difficult times. Diet and lifestyle take your time A strict diet is difficult to sustain. The lost kilos often come back in a short time afterwards: the well-known yo-yo effect. If you have been hungry for a few weeks and have lost weight, your body will then store the food you eat extra quickly as fat. So you arrive faster in proportion. In addition, there is a risk that during the strict lines you will get a shortage of all kinds of nutrients. Keep track of what you eat Only when you know what you eat can you choose to change it. Losing weight therefore starts with awareness. Keep a record of what you eat every day in a food diary , for example Mijn Eetmeter (from the Voedingscentrum). That way you get a better understanding of what you eat and drink. There are various apps that can help you with that. However, make sure that you do not count calories obsessively. Move a lot Exercise is an important part of losing weight. Research increasingly shows that light intensive exercise is healthy all day long. So don't always pick up the phone, but drop by your colleague. Take the stairs instead of the elevator. The Sports Knowledge Center gives even more tips to get through the day actively. Do you want to start exercising? Build it up quietly. Eat with attention Do not eat too fast, you will miss the signal that you are full. Eating with attention ensures that you eat less. Food for the TV is therefore not a good idea. The distraction ensures that you do not know if you have enough. Taking small snacks and chewing well helps you eat less and less. Extra advantage: small snacks increase the taste sensation so that you eat less. Use a small plate The same portion appears larger on a small plate than on a large plate. Your brain thinks you have eaten more. Watch out with food avoidance You may lose weight by avoiding sugar or wheat, but it cannot always be sustained. In addition, excluding certain foods is not always healthy. We need some nutrients every day and must therefore always be in the diet. If you have a diet that largely adheres to the Schijf van Vijf , then you are in the right place. Prevent hunger and temptations Eat a lot of protein and fiber Are you often hungry between meals? Then eat enough protein with every meal, such as dairy, egg or legumes. Proteins stay in the stomach longer than carbohydrates. This also gives you a full feeling for longer. Also eat many fiber-rich products such as vegetables, fruit and whole-grain products. Fiber-rich food ensures that you are less likely to get hungry again. Low-fiber, sweet food has the opposite effect. Drink enough Drinking water and tea gives a full feeling and therefore helps to eat less. In addition, sufficient fluid is important to keep urine production going and thus stimulate the removal of waste from the body. On average your body needs around 1.5 to 2 liters of fluid per day. Water and tea (without sugar) are the best. Avoid sugary drinks such as soda or fruit juice, these are high in calories. Tip : Do you find water boring? Add mint, cucumber, a slice of lemon or ginger. Drinking spring water or mineral water is really not necessary. Tap water is much cheaper and just as healthy. Watch out with alcohol Alcoholic drinks are not healthy and contain many calories. In addition, alcohol removes the inhibition, so you can eat more than you want. The Health Council recommends not drinking alcohol or at least no more than 1 glass per day. Whether or not a snack? Research shows that it doesn't matter how often you eat for your metabolism. The main thing is how much you eat. Whether you get the same amount of calories with 3 meals or with multiple eating moments does not matter for weight loss. Eating multiple meals / snacks is less good for your teeth. Therefore, stick to a maximum of about 7 eating times per day. Read more about nutrition and dental erosion Find distractions If you are hungry and do not want to grab snacks, make sure you get distracted. Take a detour, grab a book, call a friend, chances are that you will forget the trek or that it has passed. Get sweets and snacks out of sight The temptation is very great if you see this continuously. Rather put it out of sight or don't get it at all. If you still want to eat sweets, then put healthy alternatives in sight, such as sweet tomatoes or carrots. If you would like something different, check how much energy a snack contains on the Calorie Checker of the Nutrition Center . Tips for in the supermarket Do not go shopping on an empty stomach Are you going to go shopping hungry? Then chances are that you succumb to all those goodies. So eat before you go to the store. Make a shopping list First determine what you really need. Then you can better resist the sales strategies applied by supermarkets. So make a shopping list. Then you automatically do more targeted shopping and you can avoid the paths with chips and candy. Look at the ingredients list on the packaging Before you put anything in your shopping basket, it is wise to first look at the list of ingredients on the package. Are sugar or fats , such as oil and butter, at the very front? Then those are the main components of that product, so rather leave it. Also read: How much sugar is in my food? Compare products With the nutritional value table you get more insight into the composition of a product. You can find this table on the back of the package. Take a look at the number of grams of sugar, fat or calories per 100 grams. Then compare this with another brand or alternative product. This way you can choose the healthiest variant. You can also use the app 'Choose Me Healthy ' as a tool. Ignore marketing slogans on packaging Many packs contain beautiful slogans about healthy ingredients, such as added vegetables, or a reduced sugar or fat content. Also, there are often healthy ingredients on the front, such as fruits. This often says nothing about the content and can even be misleading. Therefore do not rely on the appearance of packaging.

Fat Loss Workout - Jumping Rope Weight Loss

كيف يكون لعب المبتدئين

كيف يكون لعب المبتدئين