|
"Lose several kilos (*) a week without pills, drinks,... The only thing you need is a lot of perseverance and will power!"
(*) Warning: consult always your doctor before you start with your diet!
Am I really too fat?
One uses often the BMI (= body mass index) as a reference to indicate if someone is too fat or too thin. The BMI is calculated as follows:
BMI = weight/(length x length)
The weight is expressed in kilogram and the length in meter. A healthy and normal BMI must lie between 20 and 25. With a BMI lower than 20 you are too thin and everything higher than 25 is too fat. This is of course simply a number. A person with a BMI of 22 can look fat, whereas another person with a BMI of 25 looks thin. Much is however depending on body construction.
A more efficient number to stipulate if someone is too fat is the fat percentage. This can also be calculated theoretically by measuring certain contours of the body (abdomen, buttock, etc.). You can measure this also with an electrical device. This device sends a small electric current trough the body and measures then the electric resistance. There is a certain proportion between the electric resistance and the fat percentage.
To above
My overweight
At the start of my diet I weighed 97.2 kilogram with a length of 1m98.
This means a BMI = 97.2/(1.98 x  1.98) = 24.8. I was theoretically not too fat. Yeah!
If I looked at myself in the mirror I saw something else: a fat boy with a much too thick abdomen with love handles. Totally no figure and totally no view. What do you want? Each week nice French fries, drinking heavy beer (Duvel, trappist), at night sitting for television with a large bag of chips. And thus once more those nice delicious peanuts, mmhhhmm.
And then? Wake up in the morning with a foolishly head, slept badly, totally no hunger and no sense in a breakfast. A serious morning mood that could last the complete day, even gloomy. I even could use the word “depressively”. This could not continue. Something did have to happen.
The question which I asked myself: How do I lose weight rapidly? How burn fat rapidly? By eating little? By using a super diet pill? No, simply by eating differently and a different lifestyle. Easy, yeah, simply adopt a new lifestyle.
To above
When do I start best with my diet?
The question “when do I start with my diet?” is clear. Say to yourself: today, now this moment I’m going to start! Rather today then tomorrow. Don’t put it off.
Eventual we are speaking about something that will last the rest of your life.
Sounds strange, but in fact you don’t start with a diet but with “differently eating” and “differently living”. Do you find this terrible? Do you think you will sell yourself short? Totally not. You will even learn to eat new food and start to appreciate certain types of food.
To above
How do I start?
We don’t have to kid ourselves. This will be difficult in the beginning. In fact it is simple: eat less calories than you have need during the day.
Be careful! Danger isn’t for away. Don’t eat too little. Make sure that you always take maximum 300 kcal less than that your daily need.
The amount of calories a person needs depends on your shape, your age and your (professional) activity during the day and/or night.
The calorie table below shows the number of required calories depending on the age and sex:
Age |
Man |
Woman |
14 – 18 years |
3300 kcal |
2500 kcal |
19 – 30 years |
3100 kcal |
2400 kcal |
31 – 50 years |
2900 kcal |
2300 kcal |
51 – 70 years |
2600 kcal |
2100 kcal |
> 70 years |
2200 kcal |
1900 kcal |
If you eat a lot less calories a day, then one will not only sell its body short, one is not going to be able to continue the diet, and the lost kilo’s will return. One calls this a crash diet. Generally the result after a crashdiet is an extra weight gain. The body will store extra fat to protect itself against future crashdiets.
Losing weight too rapidly is never good. Not only the fat will decrease rapidly, but also the muscle mass will decrease. Losing weight too fast can even provoke certain diseases, such as diabetes.
To above
What may I eat?
 In fact you can eat everything. Yes, even French fries are allowed. Of course, try to restrict deep-fried food to maximum once in two weeks. Certainly do not forget to eat sufficient vegetables and fruit. Eat, however, only one banana or one pear a day because this type of fruit contains some calories. Avoid as much as possible fatty food.
Breakfast
Always eat varied and don’t eat too much. Only breakfast is an exception. Eat as much as you  want during breakfast. This stimulates the metabolism early in the day. You will give your body the sign to start burning calories. NEVER skip your breakfast. Your body will react to this by storing more fat at your next meal. Eat only whole meal bread (certainly no white bread) and/or whole meal cornflakes.
A possible breakfast by example: start with 3 slices whole meal bread with a small slice of light cheese (<30% fat) and a cup of coffee. Afterwards some yoghurt and end with a banana and a kiwi.
Lunch
Try to eat sufficiently at noon, but not as much as in the morning. Try to eat for example at noon meat and at night fish (or reversed). Avoid sauces such as mayonnaise, yes even light mayonnaise is prohibited (light means not always “light”). Ketchup is allowed because this is low-calorie. Always bake your flesh in vegetable oil. Try to eat sufficient vegetables (partitioning plate: 50% vegetables, 25% potatoes, rice or pasta and 25% meat or fish).
Dinner
Your dinner must really be a light meal. Take your evening meal before 19h00. Eating late at night will raise the chance of fat storage. The taken calories must become as much as possible burned before going to sleep.
To above
What may I drink?
In fact one can best drink water. This contains 0 kcal. Try to drink at least 2 litre of fluid a day. Only light soft drinks are allowed like e.g. cola light (< 1 kcal). Try to restrict these to 3 glazes a day (2 cans).
Redbull or other similar energy drinks are prohibited. They say these drinks stimulate your metabolism. But they contain too much calories which you can never burn with 1 can of energy drink.
Try to avoid alcoholic drinks as much as possible. If you like to drink a glass, drink a glass of wine or sparkling wine instead of beer. Beer contains in proportion much more calories than wine or sparkling wine.
Coffee and tea are normally no problem. Don’t use extra sugar in your coffee or thee. Real green tea is also good because its stimulates your metabolism. Maximum 2 or 3 cups a day! Just be aware that green thee bought in supermarket is not the same as green thee from the pharmacist. The green thee from the supermarket has a lower quality so it will have no effect on your metabolism. Buy your real green thee at the pharmacy. Here you find some information about green tea.
To above
Do some sport : lose weight healthly!
The combination of a diet with sport is the key to success. Losing weight without an effort from your lazy chair? This won’t work. Try to sport on a regularly basis. Sporting regularly means doing sport minimum 3 times a week. For example you can fitness 1 hour, another day 1 hour of swimming and an other day 1 hour riding on your home trainer.
 Do several sports to train different muscle groups. The more your body becomes muscular, the more calories you will need to feed your muscles. Even if you don’t use your muscles while you are asleep, they will ask more feeding. Actual we are speaking of a faster metabolism.
Try to train as much as possible with an empty stomach. You will force your body to burn fat. In the beginning this will be difficult but your body will get used to it. Do not forget to drink a lot especially during the training. A sport drink like e.g. aquarius is perfect.
A good balanced diet is also necessary for the grow of muscles. A badly balanced diet can even decrease the amount of muscles instead.
Carry a heart rate monitor (polar) during sports. Train always on 70-75% of your maximum heart rate(³). In this training area you will be burning fat a lot faster. Make sure you train at least 30 minutes in this area. You can calculate the maximum heart rate as follow:
Maximum heart rate = 220 - age
In my case this is for a person of 32 years:
Maximum heart rate 220 - 32 = 188 bpm
The ideal training area for me is:
HF low = 188 x 70% = 132 bpm
HF high = 188 x 75% = 141 bpm
Don’t train immediately in this area, but give your body 10 to 15 minutes to warm up. Keep your heart rate in the ideal training zone after warming up. Try to train different muscle groups as much as possible. In the fitness you do this easily on the crosstrainer or on the cardiowave (technogym).
Beside the cardiotraining you must also do some powertraining. It’s not the intention to become a bodybuilder, but an increase of muscle mass goes together with a higher metabolism.
After sporting your body continues burning fat for a while. This mean that if you are at home in your lazy chair after sporting you still be burning extra calories.
Important after sports is that you re-hydrated sufficient. The best drink to re-hydrate after sporting is water.
Extra vitamin supplements and extra magnesium (e.g. Promagnor) are no luxury during periods of intensive sports and diets. Ask your pharmacist! For information a shortage to magnesium can result in painful muscle cramps during and after sporting.
Eventually it will last about 6 months to make your body addicted to sport. After two days without sports you will gasp to that following fitness session or ride on your hometrainer or crosstrainer.
(³) persons with a history of heart problems or at doubt consult always your general practitioner. You can have your maximum heart rate stipulated by a specialist during an effort test under strictly medical supervision.
To above
My result after 6 months!
 The result after 6 months is unbelievable: more than 17 kg lost weight!
And even more important: I have now a healthy spirit in a healthy body. The first 4 up to 6 weeks was this approximately 1kg a week, afterwards more slowly, but the dogged does it!
My BMI with my length of 1m98 and weight of 80.0 kilogram is now 20.4.
Wake up each day after a deep night's rest. A hungry breakfast start, and with full energy spending the day.
I am on my ideal weight! And now?
Keep doing the good thing. Healthy living! Healthy eating and sporting.
Eat more, as such that you number of taken calories is equal to your daily need. Sinfully from time to time once with a snack, or drink an ordinary soft drink (with sugar) or a beer.
Don’t go on the balance every day but weigh yourself once a week at the same time.
And not to forget: enjoys your meals. Much success!
To above |
Nederlands. Klik hier.