Losing weight is simple: eat fewer calories than you consume

Forget Sonja Bakker, Weight Watchers, Atkins or whatever diet you have tried. The core of all diets is taking in fewer calories than you consume. That is also the only way if you want to lose weight. So you can lose weight and eat what you like by calculating how many calories you can take that day. It’s okay to have a cookie or a pastry, as long as you stay under the number of calories you consume.

To eat

To know how much you can eat in a day, you must first determine how many calories you consume in a day. Unfortunately, this cannot be measured exactly, but you can assume 2600 – 2800 calories for men and 2000 – 2200 calories for women for moderate activity. If you have an intensive job or participate in sports, you consume more calories.
Research has shown that if you consume approximately 7,000 fewer calories than you consume, you will lose one kilo of weight . Since no one becomes healthier from crash diets, it is advisable not to lose more than one kilo per week.


In addition, you need at least 1200 calories every day to keep your metabolism active. If your metabolism can burn fewer calories, it will burn more slowly . That means eating even less to lose weight and as soon as you eat normally again, the kilos will fly: the yo-yo effect. So it is best to adjust your diet in moderation. Then your metabolism will remain at the right level and it will be much easier to keep up.
T he first things you can do, without starting to count calories, are a few points. It may seem like a small difference, but there are plenty of people who lose weight because of this alone .

Light, lean or semi-skimmed

  • If you choose soft drinks, always drink the diet version (for example, regular cola contains about 95 calories, diet cola only 1 calorie)
  • Drink semi-skimmed milk or buttermilk instead of whole milk
  • Buy low-fat yogurt instead of full-fat yogurt
  • For butter and cheese, look for a variant with fewer calories
  • Also check for other products to see if a light version is also available
  • Don’t scoop too much at once
  • Do not spread your bread twice



If you want to gain weight because you are too thin . You can still gain weight without having to eat much more by reversing the above points. Use full-fat yoghurt, full-fat cheese, etc. If you want to gain weight, you need to eat more calories than you expend.
If you’re completely happy with yourself , just make sure the calories you take in are approximately equal to the calories you burn.

To fall off

The following points also help if you want to lose weight, but are also healthier:

  • Use butter in moderation (both on bread and in the pan)
  • Limit your use of sugar in coffee and tea (if necessary, use Candarel, sweeteners, etc.)
  • Limit the use of gravy and sauce
  • Limit your visit to the snack bar/McDonald’s etc. (or order in moderation)
  • Limit your use of alcohol (alcohol contains many calories, but no nutrients)



If you want to get started straight away and start counting calories , you have to set up measuring quantities and calculations. Manufacturers are increasingly stating how many calories are in their product. Often only per 100 grams, but sometimes also per piece.
Finally, some small warnings:

  • Do not let high-calorie ‘bad’ food (such as sweets, cake and alcohol) come at the expense of healthy food (bread, vegetables, fruit)
  • Don’t let your life be governed by whether or not you eat
  • Good luck


read more

  • Calories in your breakfast and lunch: bread, spreads and fruit
  • Calories in your dinner: meat, fish and vegetables
  • Calories at the snack bar, Italian and Chinese
  • Calories in your drink: from soft drinks to alcohol
  • Calories in snacks: cookies, candy, chocolate and chips
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