12 Tips for Burning Fast Belly Fat + 5 Fatal Mistakes

tips for burning belly fat

12 Tips for Burning Fast Belly Fat + 5 Fatal Mistakes

 

About burning of belly fat or lose it, there is alarmingly much crap on the internet. Many of the tips are outdated, not scientific or rewritten from another site by an author without much knowledge of the subject.

That is why I will give you tips in this article 12 that do REALLY work and are scientifically founded. This is the best article that you will find (maybe ever) about how to lose belly fat or get rid of it!

In this article you discover:

  • Why breakfast is blocking fat burning
  • A way of exercising that burns 7 times more fat than cardio training
  • Why healthy fats stimulate fat burning
  • The 5 main causes of abdominal fat
  • The differences between burning fat for a man and woman
  • How you effectively burn belly fat with little time 3x 20 minutes per week

Let me get right to the point, I give you a warning …

Warning: losing local fat is not possible

It is not possible to lose local fat or lose weight around the abdomen, legs or buttocks. Have you ever seen someone on the beach with overweight but a super flat stomach?

Indeed, such people do not exist, and will never exist. Even with the best weight loss pills in the world, this will not work.

Below you see the most logical transformation per gender:

man-woman transformation

 

A survey shows that the vast majority already knows that local fat loss is not possible. So you can not only reduce fat on your stomach, legs, buttocks or other body parts specifically.

Burn belly fat: differences between men and women

There are a number of differences between men and women when it comes to belly fat.

What is too much belly fat?

To determine whether you have too much belly fat and you actually have to reduce it, you measure the abdominal circumference. The following applies here:

  • Men: too much belly fat if the abdominal circumference is 94 centimeters or more
  • Women: too much belly fat if the abdominal circumference is 80 centimeters or more

In which location do you store belly fat?

When a man stores fat, he does this mainly on the stomach, while women it is on the abdomen, hips and thighs.

For whom is belly fat loss more difficult?

For women, losing belly fat is more difficult, because the female body stores more fat for fertility purposes.

This has evolved evolutionarily to have enough energy for the fetus during the gestational period.

Lose weight on the belly: how do you get a flat and tight stomach?

For men and women working to get a flat and tight stomach is in the same way, only it is more difficult for the woman to make the muscles visible.

Fortunately, that is not such a problem, because almost all women do not necessarily want to look muscular. They want a flat stomach without too much fat.

From which fat percentage do you have a flat stomach?

Here is the rough rule:

  • Men: a fat percentage of approximately 13 to 16%
  • Women: a fat percentage of approximately 19 to 22%

From which fat percentage do your abdominal muscles become visible?

Here is the rough rule:

  • Men: a fat percentage of approximately 12% or less
  • Women: a fat percentage of about 18% or less

Here you see a picture to get an idea of fat percentages in men and women:

fat percentages in men and women

Keep Track YOUR Fitness Level. BEST SMARTWATCH CHECK OUT HERE!

Let us now discuss the 5 FATAL Mistakes that does not or hardly reduce abdominal fat.

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The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

Diet eat 8 hours fats 16 hours

The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

 

To lose weight it is nowadays very popular to do some form of intermittent fasting. There are many forms to choose from which you can lend a hand to your fat burning. The most popular form is the 8-hour diet.

The benefits of an 8-hour diet would outweigh the disadvantages and the diet also ensure that you can achieve much more results in the area of losing weight. There are even people who claim that you can eat as much as before but will only lose weight through the intermittent fasting process.

Whether this is true is still the question. That’s why I’m going to explain exactly what this article is the 8-hour diet and if you find it useful.

In addition, you will learn in this blog:

  • What intermittent fasting is exactly
  • What are the benefits of the 8-hour diet (and intermittent fasting)
  • What are the disadvantages of this particular eating pattern

What is the 8-hour diet?

If someone told you that there is such a thing as the ‘low-carbohydrate diet’, then you can probably suggest something there.

If someone tells you that he/she started a high-fat diet yesterday, then you can undoubtedly think of a number of products that you can eat with such a diet.

But then you suddenly hear that your best friend has started on the 8-hour diet.

The first thing you probably think is, it:


“What the hell are you eating with this diet? A clock?”


The name of the 8-hour diet is a bit misleading. It has nothing to do with what you eat but more with when you eat something.

You can not really call it a diet because it does not really concern yourself with what you eat. It mainly focuses on the so-called eating window in which you eat or do not eat.

8-hour diet

8 hour diet clock with an obese woman and average weight womanAt the 8-hour diet, you also eat your calories within a period of 8 hours and the rest of the day you do not eat anything. That may sound super heavy and fiercely…

… but that is not the case at all since most of this fast takes place in your sleep.

The 8-hour diet has become one of the most popular forms of intermittent fasting in recent years due to its effectiveness and relative ease.

If you have ever heard someone speak about the subject of intermittent fasting, then in 99% of the cases the person will actually talk about the 8-hour diet.

More explanation does not really require the 8-hour diet.

The principal speaks for itself. But to better understand the effectiveness of this eating pattern, it is good to meet the ‘umbrella’ where this diet comes under:


Intermittent fasting.


What is intermittent fasting?

The most important thing to know is that intermittent fasting is a diet. It does not really focus on what you can eat but only when you eat. You eat between certain hours and then you steady for the rest of the day. It is the intention that you don’t eat ‘for a lot longer‘ than you ‘eat‘.

By combining intermittent fasting with high-quality food (and a slight calorie deficit), you can speed up a lot of weight loss. In addition, it also has other positive effects for your body, your brain and even prolongs your lifespan.

intermittent-fasting-definitionThe main health benefits of intermittent fasting are due to the production of the human growth hormone (HGH Human Growth Hormone) and the improvement of your insulin sensitivity.

In addition, improving your autophagy also plays a role. This is the process whereby your body cleans up its own dead cells and residual waste. When you are constantly eating, your body rarely gets the time to CLEAN everything up.

This allows the accumulation of waste matter and remains of dead cells and thus kill healthy cells. Or even to mutate them into cancer cells.

It has therefore also been shown that periodically a whole day or two can clean up your body to a certain extent. You allow your body during this period the time and opportunity to really clean the body.

Lose weight with intermittent fasting

Intermittent fasting is an ideal way to lose weight. Regardless of which time window you decide to choose. In addition, research shows that it is also easy to maintain when you are working on it.

What makes intermittent fasting even more enjoyable is that recent research has shown that losing weight in this way causes you to burn more fat than when following a regular diet with a large caloric restriction.

Why do you lose more weight with intermittent fasting is quite special. Of course, it can be because you forget to eat more often. Or that you skip meals through the ‘short’ time window. But it also appears that if you continue to eat as many calories as normal, you will also lose weight. You do not necessarily have to eat less to lose weight with the 8-hour diet.

The power of this diet is what positive effects it has on your hormones and improve your insulin sensitivity. The main hormones that play a role here are:

  • The human growth hormone
  • Insulin
  • Norepinephrine

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Is Saturated Fat Bad and Unsaturated Good for You? Review + List

is saturated fat actually bad for you (Cheese BBQ)

Is Saturated Fat Bad and Unsaturated Good for You? Review + List

 

We need fat in addition to carbohydrates and proteins as a source of energy. However, one fat is not the other and they have different effects on our health.

Saturated fats have a bad reputation. They would cause heart and vascular disease. And if you think about that, that’s weird. We have been eating saturated fat (meat, eggs) for hundreds of thousands of years, while cardiovascular disease has only been an epidemic for a century. But what do we have to trust? Our common sense or the advice of The Nutrition Center?

I rely on science and searched it for you, I share my findings in this article.

What you will learn more about fats in this article:

  • What types of fat there are
  • What types of fat there are
  • Which types are bad and good for you
  • Why low-fat eating is not healthy
  • What are the foods that contain healthy fats

What types of fat are there?

We can divide the fats into two main groups:

  • Saturated fat
  • Unsaturated fat

If you want to know if saturated fat is bad, or unsaturated fat is good for you, you can also scroll down straight to the summary. If you really want to know all the angles, I would advise you to read this article in its entirety.

It is not possible to avoid saturated fat altogether, as both fats will always be present in fatty foods. It is true that you have foods that are high in unsaturated fat while they are low in saturated fat. So you have an influence on the amount of saturated fat you eat.

The difference between the saturated and the unsaturated fat are the chemical bonds. Saturated fats are fatty acids without double bonds. Unsaturated fatty acids have at least one double bond.

Saturated fatty acids have a solid form at room temperature (usually) while unsaturated fatty acids are (usually) liquid.

Saturated fat

Saturated fatty acids are found in:

  • MeatSaturated fatty acids are found in:
  • Cheese
  • Butter
  • Dairy
  • Coconut oil
  • Cocoa butter
  • Palm oil
  • All foods in which the above foods are processed

The following fatty acids are saturated fatty acids:

  • Arachidic acid
  • Behenic acid
  • Butyric acid
  • Caproic acid
  • Caprylic acid
  • Capric acid
  • Lauric acid
  • Myristic acid
  • Palmitic acid
  • Stearic acid

Many people have grown up with the idea that saturated fats are extremely unhealthy and that you should avoid them at all times. Yet saturated fats are necessary to stay healthy, we really would not be able to do without.


Saturated fats are the building blocks for many hormones that play a role in heart, liver and lung function and are necessary for nerve signal processing and keeping our immune system strong. Saturated fatty acids also form the building blocks for the cell membrane.


Saturated fatty acids are also required for the transport of fat-soluble vitamins (A, D, E and K2) and metabolic processes. These fatty acids also ensure the absorption of minerals.

Saturated fat and cholesterol

Yet saturated fatty acids have a bad name. It all started in the 70s of the last century. In 1977 Dietary Goals for Americans, a connection was made between eating saturated fat and increased cholesterol.

DietaryGoalsFortheUnitedStates1977

Health organizations in other countries took over and manufacturers came on the market with low-fat nutrition.

The theory was that saturated fat increased the (bad) LDL cholesterol. Elevated LDL cholesterol is seen as a risk factor for cardiovascular disease. This theory has never been proven (source) but is nevertheless the recurring theme in many dietary recommendations by health organizations such as The Nutrition Center.

And since elevated LDL cholesterol is a marker for an increased risk of cardiovascular disease, it seemed logical to eat less saturated fat.

Several studies have been conducted into the effect of saturated fat on cholesterol. However, the effect is weak and inconsistent and the investigations have methodological deficiencies.


If saturated fat really has such a big effect on cholesterol then you should be able to prove it easily. However, this is not the case up to now. The relationship between eating saturated fat and the rise of LDL cholesterol is therefore very debatable.


The story with cholesterol is that people with high cholesterol are more likely to have heart disease. This does not mean that cholesterol causes heart disease. Cholesterol is produced by the body to combat inflammation! High cholesterol can, therefore, be seen as a marker that there are problems (inflammation) somewhere in the body.

We also need cholesterol. For example, too low cholesterol is also associated with an increased risk of premature death.


Certain population groups eat an exceptionally large amount of saturated fat. Examples are the Masai (an African nomadic tribe) who drink a lot of full-fat milk and the population of some Polynesian islands that mainly eat coconut and derived products. These populations have healthy cholesterol and cardiovascular diseases do not occur


LDL cholesterol can be divided into two subclasses: small dense LDL (sdLDL) and large buoyant LDL.

sdldl Metabolism

It is the sdLDL cholesterol that is associated with an increased risk of heart disease. Eating saturated fat causes a shift of sdLDL cholesterol particles to the LDL with larger particles (large buoyant LDL). This actually reduces the risk of cardiovascular disease.

In addition, saturated fat provides an increase in good HDL cholesterol.

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Why Almost All Coconut Oil Processed Junk IS + 3 Good Variants

All Coconut oil good

Why Almost All Coconut Oil Processed Junk Is  + 3 Good Variants

You walk through the supermarket and want coconut oil. What do you see? Dozens of brands with fantastic statements like: 100% pure, extra virgin, cold pressed, organic etc. But what does that all mean? And cannot everyone say that about coconut oil?

To answer those questions, I interviewed coconut oil expert Bob Wright, especially for this article. So you can hear first-hand how it really is.

Are you ready with all the contradictions in the media? Discover the truth about coconut oil here!

In this article you will learn:

  • The truth about coconut oil (90% of the products on the market is junk)
  • The REAL reason why authorities may be so negative about coconut oil
  • How you can recognize qualitative virgin coconut oil (and which I recommend to you)
  • What spells on coconut oil are all nonsense and everyone can call (no legislation)
  • The proven health benefits of virgin coconut oil compared to the junk version
  • And much, much more …

Coconut Oil Uses and Benefits – Bob Wright

How bad (copra) coconut oil is made

Coconut oil is still immensely popular and many people are proud that they have replaced coconut oil with vegetable oil. But there are more and more stories and news reports that coconut oil would be unhealthy for you.

How is that exactly?

Copra coconut oil

Why is coconut oil seen by health authorities, such as the Nutrition Center, as unhealthy? The biggest problem is that almost all coconut oil on the market is refined (also known as copra). Let me give you a glimpse into the process of making processed coconut oil.

Mostly in the western world, the kernel (which contains the flesh) is also called the coconut, but that is actually not entirely correct. The whole stone fruit is The Coconut!

The process of copra is that the kernel of the coconut is opened by means of a large knife. Nothing is done with the coconut water that runs out.

There are 2 methods on which the bad copra coconut oil is dried:

  • Oven dried
  • Sun-dried

Method # 1: oven-dried coconut oil

Let’s start with drying in ovens. The half caps of the kernel are put in ovens to dry.

However, if you want the flesh to be well preserved, it must be dried within 4 to 5 hours. In the process of copra, drying in ovens can take up to 2 days, and that is far too long.

The fire in the oven is also fueled with kerosene, which does not benefit the smell and taste of coconut oil because the fire is underneath and the vapors and smoke go up.

Coconut oven exterior

Photo 1: oven from the outside

Coconut oven interior

Photo 2: oven on the inside, cells are placed side by side

oven-cells-heating-with-kerosene

Photo 3: oven on the inside, cells are already lit.

Method # 2: sun-dried coconut oil

The other process of drying is drying outside in the sun. This process takes 3 to 4 days. The problem of drying in the sun is that you do not have sun every day. Some nights can also be damp, which gives mold and bacteria the chance to multiply quickly.

Copra-drying method-single-days-in-the-open-air

Photo 4: sun-dried coconuts are moldy but coconut oil is still made from it

The middle coconut that looks good has been added for the photo I am sure. As you can see, everything has become downright filthy because it has been lying in the sun too long and there have been vermin and birds on it.

three-qualities coconut

Photo 5: 3 categories of coconuts – left shelf life of 6 months, middle 4 months and right 2 months

Sun-dried coconut oil is awfully dirty and is therefore deliberately refined. It is then odorless, colorless and stripped of a lot of nutrients. The only thing you keep through this process is fat.

The reason why coconut oil is manufactured in this way is that it is a cheap way of producing. Many families in Asian countries use copra coconut oil for cooking because it is cheap. People who have more to spend go for a healthier alternative.

And yes, this processed copra coconut oil is also sold in Europe and the US as healthy coconut oil.

Making the right (healthy) way of coconut oil

Because all good nutrients in the processed copra coconut oil have been lost, the use of this coconut oil junk may have a counterproductive effect, with all sorts of increased health risks as a result.

The process of unprocessed virgin coconut oil is fortunately very different.


Virgin coconut oil is a name for pure unprocessed coconut oil that contains a large number of nutrients from the coconut.


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How much Water Drinking per Day Is Optimal (to lose belly fat)?

much water drink per day

How much Water Drinking per Day Is Optimal (to lose belly fat)?

Water is perhaps the most underestimated nutrient when it comes to weight loss and weight loss. Of course, a long-term caloric deficit is necessary for weight loss, but drinking enough water daily is extremely important if you want to lose weight successfully.

The importance of drinking water cannot be emphasized enough. Unfortunately, most people do not drink enough water. A person can weeks without food, but only a few days without water. Water plays a crucial role in almost every vital physical function.

What you will learn about drinking water in this article is:

  • How many liters of water you should drink per day
  • Whether you can lose weight faster with water
  • Drink countless health benefits of water
  • How to prevent water poisoning and dehydration
  • Which foods are good for the moisture balance
  • 5 Tips for preventing fluid retention
  • What you can and can not drink during fasting
Nomader Collapsible Water Bottle with Leakproof Screw Top for Travel, Sports and Outdoors.    BUY IT HERE!!

How much water do you have to drink every day?

water from bottle to glassAround 60% of the human body consists of water. We constantly lose fluid from our bodies through urine and sweat.

Water is essential for good health, yet needs vary by individual.

How much water you need depends on many factors, including your health, how active you are and where you live.

Different authorities often give contradictory advice when it comes to drinking water. The Nutrition Center advises people to drink 1.5 to 2 liters of water.

Different health organizations around the world give other advice when it comes to drinking the number of liters of water per day.


The American Health Authority (IOM) suggests that 3.3 to 3.7 liters of water per day are sufficient for men and 2.7 liters for women. This moisture recommendation includes the water contained in beverages and foods.


In addition to various agencies, you still have health gurus who claim that we have to drink water all day long because otherwise, we run the risk of dehydration.

As with most things, it depends on the individual and there are many factors (both internal and external) that ultimately influence and determine our water needs. Something that I will come back to extensively later in this article.

Drink plenty of water helps with weight loss?

Losing weigth with drinking waterCan you lose weight faster with drinking lots of water? This question is regularly asked to my when I am training clients.

There are several health claims when it comes to losing weight and drinking water. It would increase your metabolism and reduce appetite.

I can be quite short about it: drinking glass of water is a healthy and simple way to lose weight.

Since water is calorie-free, it is generally linked to reduced calorie intake and weight loss. This is mainly because you drink water instead of drinks, which are often full of calories and added sugars.

For that reason, it is also important that children are encouraged to drink water from an early age. In this way, it can be prevented that they are at risk of being overweight.


Several studies have shown that drinking 500 ml of water temporarily stimulates the metabolism by 24-30%.


It is best to drink cold water if you want to lose weight as this creates a greater thermal efficiency. The body has to use extra energy to heat the drunk water to body temperature.

Drinking water about half an hour before a meal also stutters the hunger, so you get fewer calories and lose weight in the long run.


A 3-month study shows that participants who drank 500 ml of water before meals had 44% more weight loss than those who did not.


Advantages of drinking enough water:

  • Water quenches hunger
  • Water temporarily stimulates the metabolism
  • Water does not contain calories as a thirst quencher
  • Drinking water causes weight loss
  • Drinking water helps the kidneys to remove waste products from the body
  • Water is cheap (tap water)
  • Water gives you energy (healthy fluid balance)

The answer is clear: drinking enough water can help you lose weight faster, especially when combined with a healthy diet.

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Top 16 Lies of Agencies and Regular Media about Nutrition

lies about nutrition pinokkio on the picture with a long nose

Top 16 Lies of Agencies and Regular Media about Nutrition

Despite the scientific progress, we make every year in the field of nutrition and health, some dietary myths do not seem to go away.

There are a lot of untruths about healthy food on the internet and on television. Most people, therefore, think they know a lot about weight loss and healthy food.

They have heard what is and is not healthy through agencies, regular media, friends, family and nutritionists. Whether this is all right, they have not really thought about.

In this article, I count for good with the 16 biggest myths, misconceptions and lies that are about healthy food.

You learn, among other things:

  • The biggest misconceptions about food
  • Which products are a better alternative than bread (to prevent iodine deficiency)
  • Why dinner is not as bad as you think (if you pay attention to one thing)
  • How many pieces of fruit you can eat every day if you want to lose weight
  • Why the use of vegetable oil is not as healthy as you think
  • What is most important for permanent weight loss (more important than exercise)
  • Why eggs help very well in weight loss
  • How many grams of salt you can consume daily (it is more than you think)
  • How is saturated fat in bad daylight
  • And much, much more …

# 16: if you do not eat bread you get an iodine deficiency

Bread basketMany Western people eat a few slices of bread daily with their meals. It has become an important part of the modern diet.

Because iodine is the biggest shortage in many western countries, the governments have decided to enrich the baking salt with iodine (not surprisingly that the Nutrition Center will continue to recommend bread forever).

The recommended daily amount of iodine is 150 mcg. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.

Iodine is a mineral that is important for a properly functioning thyroid gland. The mineral increases the production of thyroid hormones. If you have a shortage (together with selenium and other factors) you can develop a slow thyroid gland.

A common claim is that you have to eat bread to prevent an iodine deficiency with eg misleading messages from different mdia sources. It states that you do not necessarily get too much salt if you eat bread because it depends on what you eat more BUT you do get by definition an iodine deficiency if you do not eat bread.

If you think somewhat logically, you know that the previous reasoning can never be correct …

Whether you get an iodine deficiency also depends on what else you eat. You can also extract iodine from many more products than bread. A piece of cabbage or haddock (fish) already yields 4 times more iodine than bread and in its natural form.

Below you can see an overview of products with a high iodine content:

it all ads up

# 15: skipping breakfast is bad for you

Breakfast egg with toast and baconBreakfast is still seen as healthy, more important than other meals. The Nutrition Center even calls breakfast ‘an indispensable start of the day’.

These are pretty hefty claims. But are they scientifically proven?

Is skipping breakfast bad for you? The results from recent studies will surprise you.

Let me start by saying that people who eat breakfast are generally healthier than people who skip breakfast. They are less likely to be overweight and have a lower risk of different chronic diseases. That is because they mainly eat healthy.

However, the studies that show this are observational. In other words, these studies show that breakfasters are healthier on average, but they can not prove that breakfast is responsible for this.

It is more plausible that people who skip breakfast are also the people who drink more, smoke more often, are more often unemployed, go out late, etc. And that is reflected in bad health.

So you do not measure if breakfast is bad, but you measure the health of people who have an unhealthy lifestyle.

However, new randomized controlled trials (also called RCT) show a completely different story. RCT is seen as the gold standard for scientific research.

From these new studies, it appears that:

Breakfast does not stimulate your metabolism

Some people claim that skipping your breakfast slows down your metabolism. But this is big nonsense. These people mean the thermal effect of food. This is the increase in calories that are burned after you have eaten something.

The only thing that matters for your metabolism is the total amount of food you eat one day. It actually makes no difference at what time you eat or how often you eat.


Over a period of 24 hours, scientists saw no difference in the number of calories burned between breakfasters and people who had skipped breakfast.


Skipping breakfast does not cause weight gain

Contrary to what is often thought, skipping breakfast does not make you fatter. The theory behind this is that skipping your breakfast later on triggers your metabolism and that you will eat more for the rest of the day to compensate.

I have now negated the metabolic myth. But what about overeating the rest of the day when you skip breakfast?

That would be logical in the first instance, but is not supported by scientific evidence. It is true that you may be a bit more hungry at lunch, but this is not enough to compensate for your skipped breakfast.


Several studies show that skipping breakfast can reduce the total calorie intake by 400 calories per day. This is not surprising when you realize that you have removed a full meal from your diet.


Interestingly, this was not reflected in a 4-month study, in which more than 300 obese men and women were examined.

The participants were divided into two groups: one group had a daily breakfast, the other group skipped breakfast. After 4 months there was no difference in weight between the two groups. It simply did not matter whether you opted for a breakfast or not.

These results are supported by other studies, which show that skipping breakfast has no visible effects on weight loss or weight gain.

There are a whole series of more benefits of skip meals such as accelerating growth hormone production, delayed cell aging, becoming more insulin sensitive, etc. So please review my article on intermittent fasting about this or watch the video in which the myths about breakfast skipping are debunk:


In summary: high-quality studies show that it makes no difference whether people eat breakfast or not. Skipping your breakfast does not cause a delayed metabolism.


# 14: eating late in the evening makes you fat

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11 Reasons Why You No Longer Losing weight Despite Your Healthy Diet

frustrated woman eating healthy lose weight

11 Reasons Why You No Longer Losing weight Despite Your Healthy Diet

 

You are losing weight and the pounds you are losing surprisingly fast. But then you reach a plateau. You do not lose weight despite your healthy diet. Your weight does not drop anymore. In the worst scenario, you do not lose weight, but you gain weight.

Not losing weight can be incredibly frustrating and discouraging. Most people who have experience with weight loss can talk about this.

In this article why you no longer losing weight, you will learn:

  • The best tips to break a weight loss plateau
  • What you should never do if you no longer losing weight
  • Why you can gain weight in some cases when you are trying to lose weight
  • Different ways to increase your metabolism
  • The most healthy drink on earth to burn fat
  • A simple test to see if you suffer from insulin resistance

Note: This article is about that you can not lose more weight. So you did lose weight, but then it got stuck.

 

Reason # 1: Chronically too little food (crash diet)

 

Crash-dieet-a piece of broccoli on a plate

 

A while ago, a famous tv host, started an attempt to lose weight. She decided to drop drastically two months ago.

 

She kept a blog where you could read his/her weekly progress.

 

Her strict diet of 1500 calories and no less than 4 hours of exercise per week resulted in a weight loss of 6 kg after 6 weeks.

This week came out that he/she no longer is losing weight, even though she is still paying attention to her food eating healthy and continues to exercise for 3 hours every week.

That is a lot of hours of sports in the month. How is it possible that she has lost not a gram of weight anymore?


Leaving a meal at his time is fine (see reason 5), but chronically eating too little as this famous tv host does and ridiculously many sports, so that the body is no longer given the chance to recover, works counterproductive.


That is not only too exaggerated to want to see changes quickly, it is also difficult to sustain.

But this famous tv host is not the only one who is struggling with this problem. There is a large group of women in the world who chronically eat too little and therefore stand still with weight loss.

It also does not help that the slimming market has been flooded for years by all kinds of calorie-reducing crash diets.

The one ‘nutrition expert’ is going to work even more rigorously than the other.

But ultimately their advice appears to work rarely. And then people come to me with the question “how is it possible that I no longer lose weight”.

Losing weight is not just a matter of counting what you put in your mouth. If you only focus on the number of calories, you lose everything that has to do with healthy food, which contains nutrients such as vitamins and minerals.

Your metabolism will slow down after three days if you are on a very low calorie diet

yoyo effect of diet circleThis is also one of the reasons why it is so difficult to prevent weight gain after you have stopped a crash diet.

As soon as you stop, the kilos often fly at lightning speed back.

Nevertheless, a crash diet also has some advantages.

People who suffer from obesity can benefit in the short term if they are under the supervision of a doctor.

 


It turns out that a crash diet of 4 to 12 weeks causes significant changes in weight loss and metabolic health for people with obesity.


A strict calorie restriction can help you shake a few pounds fast away from you, but make sure that your lifestyle and diet change in the long term. If you do not do this, you will get the most of your weight back and you will still feel bad!

  Reason # 2: You burn less because you have lost weight

you-burned-lessA known side effect of losing weight is that your metabolism decreases.

This means that you burn fewer calories than before and that can be a reason that you no longer lose weight.

What people generally describe as ‘hunger mode’ (also known as metabolic adaptation) is actually nothing more than the natural reaction of the body to a long-term caloric deficiency.

Metabolic adaptation also plays an important role in the development of overweight in humans. When the body receives insufficient food for a long time to function normally, the metabolic rate slowly decreases.

That is because the homeostasis is disrupted. This is the condition of all important functional systems in the body when they are in balance. The greater the delay, the more difficult it is to lose weight.

With this ’emergency state’ the body tries to reduce the number of calories that you burn. The extent to which the metabolic rate decreases with caloric restriction and weight loss is different for everyone. It is thought that body weight also plays a role in this, because when your weight goes up or down, your metabolism also increases or decreases.

Research has shown that three days without food does not slow down the metabolism of people. Only after that time did researchers see a perceptible difference in resting metabolism (the energy that the body needs to function properly) of the participants.

Hunger mode is largely genetically determined, but earlier losing weights attempts or physical exercise can also play a role.

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10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

condition building

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

 

Building your condition is an important way to become healthier. When you are in good shape, you are more resistant to disease and you will feel much fitter.

You can build your condition in different ways. You can work on your fitness at home by doing high-intensity interval training, but you can also choose to do endurance sports like running.

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Many people think that when you want to improve your condition, you have to work on your stamina. But this is not the only thing that improves your condition. Which points improve your condition, even more, I explain in this article.

In addition, you will learn in this article:

  • What are the benefits of having a good condition
  • What you absolutely must do for your training to improve your fitness
  • Which trick you can use to keep your sports full
  • Which way of building up condition is the best and costs the least effort
  • A schedule that helps you to build your fitness

What is your stamina?

If I asked you to tell me exactly what the term stamina means, then you will probably, like 9 out of 10 other people, give the following answer:


The term stamina is used to indicate how long you can sustain a sports exercise. Are you tired after running 400 meters? Then, for example, you have a bad stamina.


But what you really describe above is your physical stamina. In other words, the ability to maintain intensive tension.

Being in good shape has to do with many more things such as:

  • power
  • Stamina
  • Speed
  • Agility
  • Coordination of the muscles

All these points determine whether you have a good or a bad condition.

Now that this is out of the way, you may think that you ended up in the wrong article. That’s why I describe below a number of tips that you need to take into account to improve your stamina. After all, that is what most people want when they look for the term “build stamina”.

But the official translation from stamina to English is “fitness”.

Where everyone thinks that fitness is nothing but strength and a little bit of weight, this word literally shows how fit you are. How fit you are is determined not only by how strong you are but also by all the above points. That is why at the end of this article I also give you tips on how to generally become fitter so that your stamina improves in all areas.

What are the benefits of a good condition?

The physical condition determines how fit, someone is. Someone with a good condition is generally healthier than someone without a good condition.

Besides the fact that you get better stamina when your condition improves, you can also become stronger, more flexible and faster.

But what benefits does a good condition have in the broadest sense of the word?

  • Your body recovers faster after exercise. When the muscles in your body become stronger and your stamina increases, you can have more after every effort.
  • The chance of injuries decreases. The coordination of the muscles increases, reducing the chance of a misstep or the like. Your muscles become stronger, so they can also cope with more blows.
  • You are more resistant to diseases. Your immune system will become stronger by building up your condition. Sports is stressful for your body which makes it stronger. It may sound strange, but because your body gets a little dump during exercise, it can now handle bigger things like the flu better. sports also increases your blood flow, causing the flu to be detected earlier.
  • It reduces the risk of cardiovascular disease. By exercising and improving your fitness, you also train your heart muscle. Your heart muscle transports oxygen to all parts of the body. When it is stronger, more oxygen can be moved and you get a better heart function. This allows your body to function better, your blood pressure drops and your cholesterol levels improve.
  • It increases your stress resistance. Because your heart becomes fitter, you get an improved heart function so you can deal with stress better

If all of the above has not yet convinced you to build your condition, I will not know it anymore. There are literally no drawbacks to improve your condition.

infografic of health benefits of exercise

Now that you know how healthy it is, I am going to teach you how to best build your condition. There are quite a few things that you have to take into account to keep up as long as possible.

Let’s start:

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7 Reasons Why I Lose Weight With Running discourage

can i lose weight with running

7 Reasons Why I Lose Weight With Running discourage

Regular clients and random people in the gym will ask me the following question: “I want to lose weight with running, my girlfriends/friends do that too, or do you advise me to do this?”

And that is a very good question!

There are bizarrely many conflicting messages on the internet about the topic of losing weight with running. One site says that it is effective, but that you have to run at the (relatively) low rate in the fat burning zone.

The other site says you have to run at high speed and another site says that running does not work at all to lose weight.

In this article, you discover the truth! Here is what you will learn:

  • How to burn up to 7 times more with other workouts than running
  • Why you burn more calories at higher intensity
  • What are the risks of running and what the alternatives are
  • Why excessive running can be unhealthy
  • Why you do not get a sexy figure with (excessive) running

ATTENTION: I am talking about losing weight with running, not about your health or fitness with running.

Reason # 1: no optimal fat burning

Most people who run do that to lose weight. But why? Who has said that running is effective for losing weight? And why do couple runningnot you focus on burning fat instead of losing weight because that’s two different things?

Many people read on the internet and hear from people around them that you have to exercise to lose weight. The first thing that comes to mind is cardio like running, cycling etc.

Women especially tend to cardio and run fast, because you would lose weight, especially if your heart rate is in the fat burning zone.

This is in contrast to strength training. Especially women are convinced that they are (fast) muscled by strength training, something that they find aesthetically ugly.

All in all, these theories and arguments sound logical and intuitive, but that does not mean that they are correct …

How you burn 7 times more fat than running

In a study that covered a total of 12 weeks, one group performed cardio three times a week for 30 minutes while another group did 20 minutes of high intensity interval training (abbreviated HIIT) 3 times a week.

The result?

  • Both groups had lost about the same weight, but …
  • The HIIT group lost 7 times more fat than the cardio group!
  • At the same time, the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo

So you see again, losing weight and burning fat can be completely different! It often happens that you lose fat but in the meantime stay at the same weight. That is because muscle mass weighs heavier than fat.

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9 Reasons to Do More High Intensity Interval Training (HIIT)

examples high intensity interval training

9 Reasons to Do More High Intensity Interval Training (HIIT)

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When the average person hears the word cardio, his heart rate shoots up 30 points and the person wants to get out of their feet. The average athlete and gym visitor would prefer to never do cardio. You probably do not.

And I will not blame you. Because who wants to do something for hours every week without seeing results? Or what can be achieved much faster?

There is a way to burn fat with cardio in a nicer, healthier and short way. That way is called High-Intensity Interval Training. And in this article, I will tell you exactly what it is and I will give you 9 reasons why you should start today.

What is HIIT?

Woman lifting a big tire HIIT trainingHigh Intensity Interval Training (HIIT) is a form of endurance sport that fortunately does not last that long. It is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation.

Where regular cardio is characterized by running or walking at a consistent pace over a long period of time, High Intensity Interval Training is characterized by short periods of explosiveness. The regular advice for running is to maximize your self at about 70-80% of your ability. At HIIT you literally and figuratively give the full 100% and then take a break during a short break.

This way of running (if you want to call it that) appears to be much healthier and better for the body from different studies than for hours per week at a moderate pace through the meadows. Why this is, I will share with you later in the article. But first I have to give you a warning.

High Intensity Interval Training is not for everyone

HIIT is unfortunately not possible for every person. Because you give the full 100% during a High Intensity Interval Training, this will be stressful for your entire body. This is, of course, good since you want to burn calories. The more you burn, the more fat you lose and therefore a clothing size smaller.

In addition, you are off to a positive point giving a signal for your body to function better.

But a select group of people can better abandon HIIT or at least build it up very calmly:

  • People with high blood pressure
  • Persons with (congenital) heart problems
  • People with arthritis complaints
  • People with limited mobility

The above list of complaints is not mild. It goes without saying that you have to take extra care with HIIT. It is good to give your full 100% during a cardio training but surviving your training is of course even more important.

You have several options to tackle your High Intensity Interval Training if you suffer from one of the above points:

  • Do it under supervision
  • Doing in groups
  • Warm up and/or stretch
  • Do not go for 100% (80-90% for example)
  • Forming HIIT where you can injure yourself less (cycling instead of running for example)
  • Never increase the duration AND intensity at the same time. Choose one of the two

This makes it possible to do HIIT without injuring yourself. It would be a shame to find a nice form of cardio and after half a training session, you would be out of circulation for half a year. Or worse, of course.

But what are the reasons for doing HIIT at all? I’m going to explain that one by one now.

9 Benefits of HIIT Training

HIIT has many advantages. Both for your money and the amount of time you spend on it. If you have to be convinced, I have listed the 9 best reasons for you here.

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