So, what do you do when you want to wear the perfect dress, leggings, tuxedo or whatnot, but suddenly your stomach feels and looks swollen? 

The Ultimate Guide: How to finally get rid of bloating

Why me? Again?

We've all been there. Some of us on a regular basis, some of us only
occasionally. For whom of you did a bloated belly sabotage all your evening
plans - and your mood? I feel you. It happened to me way too often.

So, what do you do when you want to wear the perfect dress, leggings, tuxedo or
whatnot, but suddenly your stomach feels and looks swollen? If this problem is
familiar to you, I got you!

What causes bloating?
Bloating occurs when bacteria in the digestive tract generate gas from food
which has not been digested properly. But there are different causes for
bloating.

Too much body fat


One of the most common issues when it comes to bloating is excess body fat. What
people think is bloating, is most often body fat.

Here's how you can tell the difference:

 * Bloating comes and goes, unlike body fat. You wake up with a flat stomach,
   but after a few hours, you look like you are pregnant? You're bloated. Belly
   fat doesn't fluctuate within a few hours.
 * You can't grab a bloated belly, but you can grab belly fat. Bloat doesn't
   jiggle, body fat does.

Food sensitivity/intolerances
Besides the above-mentioned fact, one of the most common causes of bloating is a
food intolerance - or the inability to fully digest certain foods.

Foods most commonly associated with food intolerances include dairy products,
grains which contain gluten, and foods that can cause intestinal gas build-ups,
such as beans, lentils, broccoli or cabbage.

Not to mention, food additives which are used to enhance the flavour, to make
foods look more appealing or to increase their shelf life can also cause
bloating.

Such additives are:

 * Artificial colouring
 * Artificial flavourings
 * Emulsifiers
 * Flavour enhancer
 * Preservatives
 * Sweeteners

Most common food intolerances that can cause bloating are lactose intolerance
[/all-you-need-to-know-about-lactose-and-lactose-intolerance-now/] and gluten
intolerance [/what-actually-is-gluten-and-is-it-healthy-gluten-secrets/]. A
recent study shows [https://www.ncbi.nlm.nih.gov/pubmed/17956597] that about 70% 
of the world's population can't digest lactose properly.

The reason behind is the intestines fail to produce enough of the enzyme
lactase, which is needed to digest lactose. The undigested lactose passes
through the small intestines. When it reaches the large intestine, bacteria eat
it and produce gas as a byproduct.

This causes an expansion in the large intestines, which results in a swollen,
bloated stomach.

IBS or IBS-like symptoms


Irritable bowel syndrome (IBS) is a very common disorder which causes a variety
of digestive problems.

While the cause of IBS is still unclear, triggers can be avoided. One of these
triggers are particular types of carbohydrates
[/the-basics-what-are-carbohydrates/] also known as FODMAPs (fermentable
obligo-, di-, monosaccharides and polyols).

FODMAPs are a collection of short chain carbohydrates and sugar alcohols found
in foods naturally or as food additives.

Basically, the problem with FODMAP is the same as with lactose. Food passes
through the large intestine undigested, where it gets fermented by bacteria,
which leads to gas built-up and bloating.

FODMAP is an acronym that stands for:

 * Fermentable – meaning they are broken down (fermented) by bacteria in the
   large bowel
 * Oligosaccharides – "oligo" means "few" and "saccharide" means "sugar". These
   molecules made up of individual sugars joined together in a chain
 * Disaccharides – "di" means two. This is a double sugar molecule.
 * Monosaccharides – "mono" means single. This is a single-sugar molecule.
   And
 * Polyols – these are sugar alcohols (however don't lead to intoxication!)

Fun fact: What most people think is a gluten sensitivity is in truth a FODMAP
sensitivity.

Hormonal imbalances
Many women know too well about the bloat. Hormone levels can fluctuate in women
of all ages, and also in men. However, hormonal imbalances most commonly occur
during the menstruation, throughout pregnancy or as one approaches the
menopause.

One reason is the changing levels of the hormone progesterone, which slows down
the digestive process, making one feel more constipated, bloated, and gassy. In
addition, when estrogen is high, women seem to retain more water, which can be
confused with bloating.

Furthermore, when a woman approaches the menopause, the hormone estrogen begins
to fluctuate. The result can be water retention, gas and bloat.

And men aren't spared from bloating either! A lack of stomach acid can also
throw off your hormone balance. Stomach acid is very important for a proper
digestion.

Last but not least, a prolonged diet might raise cortisol levels dramatically. 
Chronically elevated cortisol levels might lead to increased water retention and
bloating.

Mind your sodium intake


Sodium is such an essential part of our diet. It helps to regulate fluid balance
and sustain normal nerve impulses. The problem is many people eat way too much
sodium every day. Pretzels, anyone?

So, if you wonder how much sodium you should eat, I like to go with the 
Institute of Medicine’s [http://www.nap.edu/openbook.php?isbn=0309091691] 
recommendations here, which are about 1.5 to 2.3 grams of sodium per day.

Foods which might promote bloating


Although bloating can be a symptom of a medical condition, it is usually caused
by certain foods in your diet.

 * Carbonated drinks: They contain excessive amounts of carbon dioxide. Meaning,
   when you consume them you end up swallowing high amounts of air. Better
   options are plain water, tea, fruit-infused water or coffee.
 * Cruciferous vegetables: Vegetables such as broccoli, cauliflower, cabbage and
   Brussels sprouts are known to cause bloating because they contain FODMAPs.
   Nevertheless, they are very healthy and contain many essential nutrients.
   Cooking cruciferous vegetables can make them easier for you to digest.
 * Beans: Most beans contain alpha-galactosides, sugars which belong to the
   group of FODMAPs. Soaking and sprouting beans is an efficient way to reduce
   FODMAPs in beans. Consider beans which are easier to digest, such as Pinto
   beans or black beans.
 * Sugar alcohols: Low-calorie sweeteners, such as Xylitol, mannitol and
   sorbitol are used in granola bars, protein bars and cereal. Sugar alcohols
   are made up of polyols, which is a FODMAP. Choose green leaf stevia or 100%
   pure maple syrup.
 * Spices: Spices like chili and pepper, onion, garlic or vinegar won't help
   you. They stimulate the release of more stomach acids, which can irritate
   your digestive tract and cause cramps.

Foods which help when you are bloated


Here are some food, which might improve bloating or even avoid being bloated.

 * Cucumber: They're not only used to reduce the puffiness under the eyes. You
   can do the same for your belly by eating them. Cucumber contains quercetin, a
   flavonoid which helps to reduce swelling.
 * Bananas: Foods rich in potassium, such as bananas, avocados, kiwi and
   oranges, regulate sodium levels in the body and reduce salt-induced bloating.
   Plus, bananas are rich in fibre, which also prevents or aids with
   constipation.
 * Asparagus: Asparagus is one of the best foods when it comes to bloating
   prevention. The key is, it makes you pee, which helps to flush out all that
   excess water and relieve any pain and bloat.
 * Probiotics: Feeling bloated? Get some of the good bacteria in your gut by
   eating yoghurt. It will help to regulate digestion and to maintain the
   overall health of your digestive tract.
 * Ginger: Ginger is a natural anti-inflammatory, digestive aid. It relaxes the
   muscles of the digestive tract and relieves bloating. Ginger also contains
   enzymes which absorb proteins much easier, so you will experience less
   protein-induced puffiness or gas.
 * Tea: Especially peppermint and chamomile tea are known to relax GI muscles to
   help dissipate the gas, therefore they reduce bloating

When to consider a doctor
Usually, bloating is not a serious medical issue. However, you should see a
doctor if you suffer from frequent bloating additional to other symptoms,
including diarrhoea, constipation, fever, weight loss or bloody stools.

Do you bloat often? If so, do you have any home remedies to get rid of the
bloating? Please let me know in the comment section below.

You can stay on track and lose body fat around the week, but destroy all your hard work by Monday morning. 
Don't want this to happen anymore? Then read on.

5 Tips on how to stay on track with your diet on the Weekends

It's the weekend! Time to go out and have some fun with your friends, right?

Weekends are one of the main reasons that can sabotage our diets. You can go all
week meal prepping [/meal-planning-101/], working out, saying no to office cakes
and yes to snacking on veggies, but when the weekend is right around the corner
it's harder to stay strong.

See, you can stay on track and lose body fat during the week, but destroy all
your hard work by Monday morning.

Don't want this to happen anymore? Here's how you can stay on track on the
weekend, while still enjoying it.

1. Eat like it's a weekday


It's very easy to slip into the state of mind that allows you to overindulge on
the weekends. Stay safe by committing to eat the same healthy foods and portion
sizes as you did during the week.

Think about it. It doesn't really make much sense to eat differently on the
weekend, especially if your food choices during the week kept you fueled and
energised!

Stick to the 80/20 rule
Your diet shouldn't be too restrictive because restriction most often leads to
binge eating [/overcome-urge-to-binge/] as soon as Friday night hits.

Be realistic. It's the weekend. You're allowed to enjoy yourself. Have a glass
of wine and a meal out with friends. Enjoy what you're craving, but do it smart
[/healthier-baking-options/]. Watch your portions and make sure to get enough
protein in [/cheapest-protein-sources/].

It's so important to remember that no hyped food trend should eliminate certain
food groups from your diet [/truth-about-extreme-dieting/]. Nothing ever is
black and white. If you love it, build it into your diet. After all, no single
food can be seen as "clean" or "unclean", "healthy" or "unhealthy" (except for
trans-fats and alcohol). Too much of anything is unhealthy for you! Heck, you
can die from overconsumption of water!

Rule of thumb: Always go fresh, best is to use whole foods and make a delicious
dish out of them. Keep it simple! Get 80% from unprocessed, nutrient-dense
foods, and 20% from whatever the hell you like to eat (I love to fit in a
Snickers bar or some ice cream in every now and then).

2. Be smart about the booze


Drinking regularly with your mates on the weekends? No, it's not a bad thing.
However, mind that alcohol might sabotage your fat loss efforts
[/correlation-between-alcohol-and-fat-loss/].

Alcoholic drinks provide no nutritional value, just empty calories - and often
times a lot of them. And let's be honest, it's not just that 'one drink', is it?

Another problem is, that alcohol loosens inhibitions. Hence, you're more likely
to overeat on food and snacks.

Furthermore, alcohol also suppresses fat burning. Consumed with a high-caloric
meal, your body will burn the 'poison' first, which contributes to more body fat
storage. Alcohol decreases fat oxidation for up to 3 days after a good drinking
session. Yes, 72 hours! If you drink every day, you're setting yourself up for
fat gain, bad nutrient absorption and alcohol-related deceases.

What's best to order?
 * Don't drink too much, because every pint counts
 * Focus on low-carb alcohol, such as spirits like vodka, gin, rum or tequila.
   The worst choices would be cream based drinks. Dry white wines are also great
 * If you want to drink a beer, try the low-calorie alternative. Also, try diet
   sodas with spirits
 * Don't order another drink until your current one is empty, and always order a
   large glass of water together with your drink. Enjoy your drink and make it
   last about an hour
 * Focus on a healthy meal or small protein-packed snacks, with a lot of fibre
   and good fats before you're consuming alcohol. This will slightly minimise
   the damage of drinking too much
 * Keep your goals and health in mind

Moderate consumption of alcohol can improve insulin sensitivity and glycemic
control, even when you suffer from type 2 diabetes. Moderate is the operative
word here!

If you're a non-drinker, just keep it that way. It's just not worth starting,
especially if health and fitness are amongst your goals.

3. Don't skip your workouts


It's the weekend, so you usually have plenty of time to squeeze in a workout,
even if it's a quick one.

Skip the long cardio sessions. Doing hours of cardio will put too much stress on
your body. Being under stress leads to an excess release of cortisol. Instead,
lift heavy weights! [/cardio-vs-weight-training/]

Don't go crazy on the treadmill. Rather add a couple of extra sets to your
weightlifting routine and hit a few personal records.

Think about HIIT
If you still have some gas left in the tank, think about HIIT. HIIT, or
high-intensity interval training, is a training technique where quick, intense
bursts of exercise are followed by recovery periods (e.g. 45 sec high intensity
followed by 60 sec low intensity).

This type of training gets your heart rate up and burns more fat in less time.
20-30 minutes tops!

4. Keep up the mental game
They're everywhere: those "all or nothing" approaches to achieving a healthy
lifestyle.

You can have some unhealthy snacks at a party and - believe me - your diet isn't
ruined! We're all humans, we're not perfect. Of course, you can have a
cheeseburger too every once in a while (moderation and balance is the key).

Don't even think about following a fad diet [/give-up-on-fads/]. Generally
speaking, every diet program that promises a weight loss of 5 lbs (2 kg) per
week on a constant basis is utter nonsense! Why? It's almost impossible - unless
you weight A LOT - to lose so much fat every week. Nor is it healthy
[/weirdest-fads/].

You already know what works for you. Believe in yourself.

5. Keep calm, you can't gain too much weight from one weekend off


Instead of thinking of the day as ruined when consuming "forbidden food", try to
put the past behind you and keep going. Get your head back in the game. Learn
for the next time or learn to enjoy your treats mindfully. That's much better
than knocking yourself down and start binging, because of your frustration.

A few off-plan treats really don't make the difference in the long run, as long
as you know how to balance them right.

Relax, one cheat day won't make a major difference on the scale. You can't gain
that much fat in one day. Especially if you consume most of your calories from
carbohydrates.

After a good feast, you will weigh more. But if it's not fat, what is it then,
you may ask [/weight-loss-vs-fat-loss/]? It's mostly water weight!

Ever heard of glycogen? It's an energy source that is derived primarily from
carbs (and in small amounts from protein), that has an interesting
characteristic: it bonds really well with water. For every gram of carbohydrate,
you'll store about 3 to 4 grams of water.

So, for example, if you consumed 300g of carbs on your cheat day and your
glycogen stores were almost empty (as it's often times the case on a diet),
you're now holding up to approximately 2.2 lbs/1 kg more water. This, in fact,
is what causes the large increase in weight after your cheat day.

However, glycogen is not the only substance which can cause water retention.
Excess sodium (eating too much salt), which is present in processed food, can
also contribute to water retention.

Do yourself a favour and don't step on the scale the next day! Some of the
weight gain will be fat, but only a very small portion. Most people need 2-3
days to be back within the same "water range" as they were pre-cheat.

Bottom line
Nobody's perfect [/dare-to-fail/]. A cheat every once in a while will definitely
not destroy all your hard work. Being lean isn't about being 100% perfect all
the time. It's okay to give yourself a break.

However, if your cheat day becomes a cheat weekend or even a whole week, you
have to reconsider your diet.

Use the aforementioned tips and stay strong even on the weekends. By the time
Monday morning comes around, you'll thank yourself for it!

5 Tips on how to stay on track with your diet on the weekends - Don't let the weekend become your weak end

For me (and most people) Nutella is a nostalgic childhood treat. I know the stuff from the jar is pretty good, but it's also really unhealthy.

Homemade Nutella: low carb, sugar-free, palm oil-free, gluten-free

Today I want to share with you my newest obsession: The healthiest and most
delicious Nutella ever made without butter or oil!

For me (and most people) Nutella is a nostalgic childhood treat. I know the
stuff from the jar is pretty good, but it's also really unhealthy because of the
tremendous amounts of sugar and palm oil. Plus, it only contains 13% hazelnuts.
I mean, come on. We can do better than that!



Once you've tried my much better version of the Nutella chocolate spread, you'll
never want to put your spoon in the real version again. Never ever. You can
taste the nutty flavour of the hazelnuts and feel their texture.

Trust me, this stuff is ridiculously good. What's the best, you ask? The added
boost of protein. The extra protein powder adds more richness to the flavour
without bursting the calories. You just can't go wrong with this recipe.

I'm not exaggerating when I say that I ate half the batch in a day. Get ready,
take a spoon and dig in!



Ingredients
 * 1 1/2 cup (230g) hazelnuts
 * 1 cup (80g) chocolate protein powder
 * 1/4 cup (25g) raw cocoa powder
 * 6 tbsp powdered stevia
 * approx. 1/2 cup of unsweetened almond milk (or more)

Macros per tbsp (1/32 of recipe)
 * Calories: 58 kcal
 * Carbs: 1.9g
 * Protein: 3.2g
 * Fat: 4.8g

Instructions
 1. Preheat the oven to 350F/180C. Spread the hazelnuts on a baking sheet and
    bake for 10 minutes.
    
    
 2. Transfer the hazelnuts to a food processor and process until they are
    chopped very granular. Add the almond milk one tablespoon at a time to thin
    it out until you have the desired texture.
    
    



 3. Add in the remaining ingredients and process until smooth. You can adjust
    the amount of cocoa and almond milk if needed.
    
    
 4. Transfer your homemade Nutella in a jar. It will stay fresh in an airtight
    container in the fridge for about a week. Enjoy!

Healthier homemade high-protein Nutella: low carb, sugar-free, palm oil-free, gluten-free

We've all been there. I know, those cravings can hit you like a rock from nowhere. But even when you think you can't overcome those cravings, you can! 

5 simple ways to overcome the urge to binge before it's too late 

Let's get it out of the way first: I was a bing eater, too
[/break-free-from-binge-eating/]. I won't judge you, because I know how it
feels.

Binge eating disorder is an illness based on frequently eating large quantities
of food - far more calories than your body needs - on a regular basis. It can
affect a person physically and mentally, and should therefore not be taken
lightly.

Signs of binge eating disorder include:

 * Eating much faster than normal during a binge
 * Eating until you feel uncomfortably full
 * Eating a large amount of food when you're not hungry
 * Eating alone or secretly because you're embarrassed of the amount of food
   you're consuming
 * Having feelings of guilt, shame or disgust after the binge

We've all been there. I know, those cravings can hit you like a rock from
nowhere. But even when you think you can't overcome those cravings, you can!
Here are some simple tricks, that should help you.

How to stop a binge before it happens
Remind yourself that you can always have it later


Stop justifying your binges [/you-are-your-biggest-enemy/]. Don't eat shit
because it's Eastern, someone's birthday or Friday. These events aren't the last
time you can have cake, cookies or ice cream. You can have it whenever you 
really want it and not when your mind wants to tell you that you need it.

Stop with the all-or-nothing approach and black-and-white thinking
[/the-clean-eating-trend/]. Remind yourself that you can have ice cream tomorrow
and think about what your body needs right now.

Remember that no hyped food trend should eliminate whole food groups from your
diet [/healthy-habits-that-arent-healthy/]. And why not eat a very wholesome and
nutritious diet and enjoy a chocolate bar every now and then? You don't have to
feel guilty if you crave something sweet.

Meditate


Realise that it's just your mind telling you, you need all the food - not your
body. You're stronger than that! You can beat this, you probably did it before.
Stay strong and just get over it. You will be so proud of yourself!

Meditation can be an effective tool to shut your mind off for a while. You don't
have to do it every day (but you can) to get the benefits. Use it as an escape
for a few minutes to calm your mind and sort out your thoughts.

The constant fight against the urge to binge combined with a restricted diet
[/truth-about-extreme-dieting/] is stressful and exhausting, not only for your
body. Meditation can teach you to create happiness from within and helps to
relieve daily stress.

The urge will pass
Acknowledge the urge and remind yourself that it will pass. Maybe it helps you
to envision the urges as clouds, which are temporary on the sky of your mind.
The wind blows them further and further away, and soon they will be gone.

Stay strong, you can do it! I believe in you.

Keep yourself busy


Most people start to binge when they have nothing else to do, such as in the
evening when they come home from work. If you feel that the urge strikes again,
go out for a walk or call a friend to get a coffee. The right support is very
important.

Don't give in easily! It really can help to talk to somebody or to enjoy some
fresh air. When I felt like I needed to binge, I went to the gym for a run.
Distract your mind!

You're not on a restricted diet, so ask yourself if you really, really need the
food now
Your body tells you what it really needs. Did you eat recently? Wait till you
have a rumbling stomach for your next meal. Give the cravings time to pass. Our
bodies are designed to last for days without food. Our DNA doesn't know yet,
that we have fridges and supermarkets. So no, you won't die if you don't eat for
8 hours.

If you really think you need those cookies now, then go ahead and eat them. But
enjoy them without feeling guilty or ashamed. Enjoy them mindfully and get back
on track [/regain-focus-after-a-cheat/] right after.

Accept the urge to binge


You have no control over your binge urges. But you do have control over how you
react to them. Instead of being ashamed of yourself and feeling guilty
[/ultimate-guide-to-imperfection/], accept it's presence. Remind yourself that
it's just a feeling. Accepting it makes it much less dangerous. There's no need
to judge yourself. It's just your brain that reacts automatically because of
instinct and habit.

Remind yourself that you don't want and don't need to binge now. Allow those
feelings to be there, but be stronger than they're.

We tend to feel powerless and overwhelmed as a response to strong feelings. The
truth is, the urge to binge is just an aspect of your experience and you'll feel
so much stronger, once you overcome it.

Turn off the autopilot
When you start to binge, it doesn't have to continue. Maybe it sounds odd, but
you can stop. Just turn off the autopilot and realise what you're doing.

Think about it. Do you really need all this food now? Do you actually enjoy it?
How will you feel after you've binged? Is it worth it? You won't feel
comfortable after all that food!

It's no problem to stop after ten bites or so. Mind over matter, remember?

Try a healthier version of your "cheats"
You can satisfy your cravings and choose healthier options. With them, you won't
feel too depressed afterwards.

Try my healthy 3-ingredient brownies [/healthy-3-ingredient-brownies/], vanilla
energy bites [/apricot-vanilla-energy-bites-recipe/] or my famous vegan
nice-cream [/vegan-ice-cream/]. When I feel that I crave something sweet, I make
my favourite homemade snickers.

However, if you go nuts, stick to no alcohol
[/correlation-between-alcohol-and-fat-loss/], as many carbs, and as little fat
as possible. This will minimise fat gain. Carbs will also increase leptin levels
[/leptin-and-its-role-in-weight-loss/], which will make you feel more satiated
the following days. Bagels and crumpets (jam instead of butter) are superb
options here in the UK.

What if I wasn't strong enough?


You slipped and overate last night? Well, get over it! We're all human, life
happens, it's all part of the game! Nobody is going to judge you.

Stop beating yourself up. We all made mistakes in the past, and you know what?!
You can't change what happened yesterday! Move on and make healthier food
choices today.

Please, don't even think about an overly restricted diet [/give-up-on-fads/] for
the next few days as damage control. It's actually the worst you can do, because
you'll most likely continue the cycle of deprivation dieting and binge eating.
You want to break free from this cycle! Don't go back to that. Just stick to the
plan as if the binge never happened. Own your previous decision to binge.

Also, don't "punish" yourself at the gym the next day
[/how-much-cardio-is-healthy/]. Just do your usual workout routine
[/benefits-of-weightlifting/]. Maybe go for an extra walk, if the weather is
nice and enjoy the sun.

Focus on being the best version you can be and make healthier choices step by
step. You can do it!

The bottom line
The ultimate goal is to seek balance. A healthy lifestyle is not defined by a
super restrictive diet, that only allows you to eat certain foods at certain
times of the day.

It's a combination of your choices day after day, which will lead to a healthier
and happier life.

What do you do, when you feel that the urge to binge strikes again? Please let
me know in the comment section below!

5 simple ways to overcome the urge to binge before it's too late - how to stay strong!

I'm so tired of hearing people say "When I turned 35 my metabolism slowed down and the fat started to accumulate." Stop making excuses! It is possible!  

The Metabolism Myth: It is possible to lose weight after turning 40

It's no myth that it can get a little bit harder to lose weight as we age. 
However, it is a myth that it's super hard or even impossible to lose stubborn
excess fat [/metabolic-myths/].

I'm so tired of hearing people say "When I turned 35 my metabolism slowed down
and the fat started to accumulate." Stop making excuses
[/you-are-your-biggest-enemy/]! It's possible to lose body fat as you age and
it's definitely no rocket science!

It's you, not your metabolism!


Yes, it is true that the metabolism usually decreases slightly as we age. 
Slightly being the operative word.

Meaning, older people burn on average fewer calories than younger people when at
rest. However, this is not inevitable. It's mostly due to a decrease in the lean
body mass because they have less muscle mass. Here's the problem: People get
sedentary as they get older and don't adjust their caloric intake.

Muscle tissue is active and requires energy. Fat, on the other hand, is passive
- it functions as storage for energy.

The more lean muscle you can manage to maintain as you age, the better you age,
the healthier you are, and the more calories you'll burn. However, a natural
decline in muscle mass and strength occurs. But this doesn't make it impossible
to lose weight.

That's why it's so important to stay active as we grow older and to get a decent
protein intake.

Most of the weight gain and muscle loss as we age is preventable - and even
reversible.

How to lose weight when you get older


As our muscle mass decreases, our caloric needs decrease, too. When it comes to
weight loss there is no difference between a 20-year-old and a 50-year-old. 
Calories are king [/create-your-own-meal-plan/].

Plus, study after study has shown, that a diet high in protein will lead to
better results across the board. Even when consumed calories are equal.

This, in part, comes down to the thermic effect of food. To keep it short,
20-30% of the calories you consume from protein are needed to digest the food.
Therefore 200g of protein will increase your daily expenditure by 160-240 kcal. 
Fat has basically no thermic effect and does not increase your expenditure.

Calories in, calories out still hold true though! But by consuming higher
amounts of protein, your overall deficit becomes bigger due to a higher caloric
expenditure. Simple math.

The higher amount of protein will also spare muscle on a fat loss diet, which
means you'll not lose as much muscle mass as you would on a diet low in protein
(your body will not only burn fat on a deficit but muscle too!). Which is
especially important as we age.

So high protein it is [/cheapest-protein-sources/]. In general, aim for roughly
2g per kg of body weight or 1g per pound of body weight per day. Going a little
bit higher than that could be necessary to protect muscles even more, depending
on your genetics. But don't do 300g protein diets like some bodybuilders do!
Your kidneys will thank you.

Now that we have protein figured out, we have fat and carbs left. Depending on
your body type, genetics and preferences, you should have one of them high and
one low. Don't do high fat AND high carb! Some people do better with high carbs,
some better on high fat.

Remember that no hyped food trend should eliminate whole food groups from your
diet [/truth-about-extreme-dieting/]. And why not eat a very wholesome and
nutritious diet [/meal-planning-101/] and enjoy a chocolate bar
[/raw-snickers-bars/] every now and then? You don't have to feel guilty if you
crave something sweet.

Furthermore, you don't have to do any sport to lose weight. Again, caloric
deficit is all you need.

However, if you want to workout make sure to focus on weight lifting, instead
of
cardio [/cardio-vs-weight-training/]. Yes, even the ladies. You won't get "too
muscular", that's a myth [/biggest-fitness-myths-debunked/]!

How to build muscle


Listen, it's never too late to build or rebuild muscle mass.

Let's take a look at a study done by the University of Oklahoma
[https://www.ncbi.nlm.nih.gov/pubmed/19387379], where 24 18-22-year-olds and 25
35-50-year-olds followed the same weightlifting routine for 8 weeks.

The results show that the middle-aged men built even a little bit more on
average than the younger men.

Furthermore, you can lose body fat while gaining lean muscle mass
[/build-muscle-mass-and-lose-body-fat/]. This comes down to two things:

 * Eat at a moderate calorie deficit for fat loss
   [/how-many-calories-do-you-really-have-to-eat-free-calculator/]: Aim for
   10-15% below your caloric maintenance level.
 * Get stronger in the gym: Focus on heavy compound exercises
   [/full-body-workout/]. When you're hitting the gym, do squats, deadlifts,
   military presses and bench presses at least once every week. Aim for a 4-8
   rep range, so go heavy! If you train your muscles with not enough intensity,
   you won't trigger muscle repair. Which means you might as well stayed at
   home.

Don't even think about biceps curls, damn crunches and triceps extensions.
That's not a heavy workout!

That's it!

See, you can get in shape at any age. Age is not a limit. Here are a few tips
for middle-aged people to build those muscles:

Take it easy
Heavy compound weightlifting is the best way to build lean muscle mass. However,
it will also demand a lot from your body by putting large amounts of stress on
your joints.

If you're new to weightlifting, start in the 8-10 rep range and stay there until
you feel comfortable.

Forget about no pain no gain
If you suffer from any issues, don't ignore it. Especially when it comes to
deadlifts, squats and pressing, you have to stop when you feel any pain. Never
try to fight through pain or you might end up injured and have to skip the gym
for months.

Instead, work around the pain and try to not put too much stress on hurting
body
parts [/best-7-exercises-to-do-with-a-bad-knee/].

Rest is important
Not just as we age, but also as younger individuals we need adequate rest to
recover properly. If you ignore the signs your body is sending you, you'll end
up overtrained (been there, done that).

Plus, aging can make recovery take slightly longer. Make sure to get plenty of
sleep and get enough protein in.

Bottom line
Never listen to phrases like "Gaining weight is part of the aging process" or 
"Everybody my age is overweight"
[/top-15-reasons-why-you-are-not-losing-weight/]. It's crucial to not slip into
that mindset. Rather find a crowd of like-minded people, so you can support each
other.

What limits us from achieving our goals is all psychological!

The metabolism myth: it is possible to lose weight after turning 40 - here's how!

You like the idea of planning and prepping your meals, but you don't really know
where to start? Then you're absolutely in the right place! This is a very basic
step-by-step guide, with helpful tips and tricks on how to start planning your
meals for a stressful week ahead.

In fact, it takes just very little effort to plan your meals. So, let's get
right into it.

What exactly is meal prepping?


Are you sick of asking yourself every day the same question: "What's for
dinner?". Then meal planning might be a thing for you. Basically, when you plan
your meals ahead, you ask yourself this question only once per week.

Meal planning consist of three simple steps:

 * Plan the recipes for the week
 * Shop the ingredients
 * Meal prepping (aka cooking/preparing the food)

Meal planning is a personal thing. What works for me might not work for you. You
have to experiment and see what kind of foods you want to eat at what time of
the day or week (do you need a healthier version of comfort food on Mondays to
start the week better, for instance?).

For me, it's very important to find ways to look forward to my meals. Even if
it's just cutting a PB&J sandwich into a new shape or adding half of a
snickers-bar to my oatmeal. That's the spirit that animates this whole endeavor.

The whole point of meal planning and prepping is not to start from zero every
day and to make it much easier for you to stick to your diet.

Benefits of meal planning and prepping


Pre-planned and cooked meals stay fresh by keeping them in the fridge. But you
also have more time to grab a coffee with friends and family, get a workout in
or read a book. See, you don't have to sacrifice anything.

Especially when you try to lose body fat or build muscle mass, meal planning can
be a powerful tool. Here are some of the best benefits you get from meal
planning.

 * You save money: This one's for those who think that eating healthy has to be
   super expensive. It's not. Meal prepping will save money. Don't be scared to
   buy five bags of chicken instead of one. Take advantage of your freezer.
 * You eat healthier: When you plan your meals, you can decide what to eat
   before the hunger strikes, which might lead to on-the-go or processed foods.
   Hence, you will stick to a healthier diet full of nutrient-dense whole foods.
 * You minimise food waste: If you ask me, this is one of the biggest advantages
   of meal prepping: You know exactly how you are going to use all of the food
   you just bought. You can more easily take leftovers into account.
 * You'll save time: Having one day per week where you plan and prep your meals
   in bulk will save you so much time. You can pre-make the meals, keep them in
   the freezer and just stick one in the microwave on busy days.
 * You learn portion control: When you prep your food in advance you know what
   you're consuming. Plus, it will give you insight about what a true portion of
   food is. Hence, you are less likely to overeat.

Step-by-step guide
Make a commitment
Before you start, you have to make a commitment to yourself. Doesn't matter if
it's to lose weight, gain lean muscle mass or eat healthier - you have to decide
for yourself to stick to it. Involve your family and friends in your plans so
they can support you.

It's not just about what you want to eat, but what you need to eat


Meal plans should be tailored to your individual needs. My meal plan might work
for me, but it might not work for you. You have other dietary habits or
intolerances than I have.

What do you want to achieve? Do you want to build lean muscle mass, lose some
excess body fat or simply live a healthier lifestyle?

As mentioned above, it's crucial to have a goal in mind, not only to stick to
your diet, but also for calculating your caloric need and macro-nutrient
distribution, which are the most important variables for success. If you don't
know how many calories you should eat per day, or how your macro-nutrient
distribution should look like, I'll explain that in a second.

It doesn't matter if you prefer high carb/low fat, low carb/high fat or slow
carb/medium fat diets. In the end, it all comes down to energy balance.

The following calculator uses one of the best formulas out there to accurately
estimate the calories you need on a daily basis. Activity levels are expressed
in a way that better suits most people's daily lives.

Decide how many meals you want to eat per day
Please, don't get fooled by statements like "smaller meals every 3 hours to
stoke the metabolic fire".

Let's take a look at this weight loss study
[https://www.ncbi.nlm.nih.gov/pubmed/19943985]. In this 8-week long study,
people were split into 2 dietary groups. One half ate 3 meals per day, the other
half 3 meals plus 3 snacks per day. Both were in a caloric deficit. After 8
weeks, researchers found no significant difference in their average weight
loss,
fat loss or muscle loss [/weight-loss-vs-fat-loss/].

See, it's totally up to you, how often and when you want to eat. In the end, all
that matters is a caloric surplus (if you want to gain muscle mass), caloric
deficit (if you want to lose body fat) or caloric maintenance (if you want to
stay healthy and maintain your weight).

I personally choose my meal frequency depending on how I'm feeling that day. If
I feel hungrier I eat more frequent. If I feel quite satiated I eat 3 bigger
meals.

Spend time looking for recipes


My personal favourite. Use the web to get some inspiration. If you ask me, this
is the most important step since it sets the whole process in motion. Don't
choose just a bunch of recipes.

Lay your meal plan down next to you and see which foods and recipes fit in your
caloric target and in your macros. Also, make sure that your diet is
well-balanced. Meaning, you have to enjoy your food. Plan in a little treat
every now and then, such as my favourite ooey-gooey no bake chocolatey peanut
butter bars [/chocolatey-peanut-butter-oatmeal-bars/], which are perfect for
meal prepping!

Eat the foods you actually like [/protein-chocolate-cheesecake/]. There are so
many myths out there [/truth-about-extreme-dieting/] regarding foods you can't
or can eat during a diet. All that matters is how much you eat and the macros
[/truth-about-body-fat-reduction/], when it comes to fat loss or muscle gain,
not what specifically. Plus, there is no such thing as weight loss foods.

Combining foods rich in protein [/cheapest-protein-sources/], such as lean
meats, with fiber, such as vegetables, legumes or whole grains, at every meal
and snack will keep you longer satiated.

By the way, theme days can be really fun, such as Meat-Free-Mondays or
Taco-Tuesdays. Just stick to your caloric limit.

Plan your week
You might think "Duh, that's what this is all about". However, it's crucial to
keep the upcoming week in mind when planning your meals.

Will your Wednesday be extra stressful? Or do you workout several times per
week, so you can go a little bit higher with your calories? Do you have a
specific ritual on Friday evening, such as pizza night? How will the weather be?
If it's hot, you might want something light and refreshing, if it's rainy you
might want a soup instead.

You have to take all this into consideration if you want to create a routine you
can stick to.

Do the shopping


Now that you're done with the planning, you can start writing your grocery list
and do the shopping. Shop on a day that works best for you.

Furthermore, be flexible with your grocery list. If asparagus is on your list,
but it's out or the broccoli looks better, go with the broccoli. It will make no
significant difference.

If you live in a country like the UK or the US, that has low cost online
ordering available for groceries, try it out. It's a lot less tempting to buy
unhealthy food, when you don't stand in front of it!

Prepare the food
Now it's time to do the prep! I would recommend to set aside an hour on Sunday
for meal prepping. The reason behind meal prepping is to make life much easier
for you during the week. You can pre-cook all your foods, but you don't have to.
For example, you can marinate your beef, chicken or tofu, place them in the
freezer and defrost them whenever you need them.

I also recommend to cook foods, that take a little longer to prepare - such as
quinoa, rice, pasta, potatoes, lentils - upfront.

Weight everything you want to consume! Really everything! Sauces, oil, milk,
butter. Don't fool yourself!

What a lot of people get wrong though, is when to measure the food.

Always measure your food raw!

100g of rice means before cooking. Same with chicken breast and everything else!
Keep that in mind. I see this question come up a lot.

Everything that is cooked with water will increase in weight (e.g. oats, rice),
everything that is baked or stir-fried will decrease in weight (meat,
vegetables). Make sure you don't get that wrong.

Too lazy?


Are you interested in your own personalised meal plan, but you're too lazy to do
it yourself? Or you want help from an expert? No problem at all! Let me help you
with that!

Based on carefully crafted questions, I determine which diet is best for you and
your goals. I don't advocate any specific diet and don't profit in any way from
recommending a specific diet - unlike many others in the fitness industry. I
don't like crash diets and similar, unsustainable fads [/give-up-on-fads/].
Based on my years of experience, I will change the amount of calories in your
diet only when necessary and useful for further progress! Everything I do is
completely science-based, using the latest research available.

So feel free to contact me on social media or via mail
[https://www.slickcoach.com/], if you need any help at all!

Meal Planning & Prepping 101: How to plan your meals stress-free

Let's talk squats! Let me go through some of the most common mistakes, that I see daily in the gym and give you some tips. Practice is key!


9 most common and worst squat mistakes

Let's talk squats! If you ask me, the squat is the king of all exercises. When
I
started weightlifting [/how-weightlifting-changed-my-attitude/], I wasn't even
able to perform a proper bodyweight squat. But I worked hard to improve my
technique [/benefits-of-weightlifting/].

However, the squat is one of the most commonly screwed-up exercises.

Let me go through some of the most common mistakes, that I see daily in the gym
and give you some tips. I know the squat can be quite tricky to master, but it's
not impossible. Practice is key.

Wrong bar placement


This one's not too obvious, but many people place the bar asymmetrically on
their back, which makes it more difficult to balance the weight.

Make sure to focus on the right placement when you grab the bar and orientate
yourself on the markers on the bar. You can also ask a gym mate to spot you and
correct the placement if necessary. Try to have a mirror in front of you, to
check, if possible.

Heels coming off the floor
If you perform a squat and your heels are coming off the floor, put the bar back
into the rack! Your heels are one of the key pressure points during a squat.
Therefore, it's crucial to transfer the force effectively from the ground,
through the body and to the bar.

Keeping your feet on the ground is essential for optimal balance and strength.
Try to push through your heels, because that's where most of the power for a
squat comes from. If you can't squat without lifting your heels, try to stretch
first, to improve your mobility.

Short range of motion
For maximal thigh development, you want to squat as low as you can. Aim to squat
at least to the point where your thighs are parallel to the floor (90-degree
knee bend).

Basically, the deeper you squat, the more your glutes and hamstrings get to
work.

However, if it's painful for you or you're just not flexible enough to squat
below parallel, don't force an ass-to-grass squat.

Looking up


When squatting, you want to maintain a neutral arch in you cervical spine,
meaning you want to look directly forward.

Turning your head up, curves the cervical portion of the spine, which could be a
risk factor for disc injuries. Always keep your spine in a straight line!

You drop way too fast
Always go down in a controlled way. You don't want to bounce. Bouncing into and
out of a squat is cheating. If you can't do a controlled squat with a certain
weight, you shouldn't be squatting that weight at all. You'll also contract your
muscles less, which means less results!

"Falling" into a squat might also lead to serious knee injuries. The perfect
squat is a combination of speed, control and contraction.

You're rounding your lower back
Let me get this straight: A round back during any exercise is never good. 
Rounding your lower back puts huge amounts of stress on your lower spine. 
Especially if you lift very heavy weights [/full-body-workout/], the risk of
injuries increases.

Focus on a neutral lower back - neither round or hyper-extend it.

You lean too far forward


This one happens a lot, too. When squatting, many people end up leaning too far
forward, at the bottom of the movement. When they then go back up, they
straighten their legs and their entire torso is almost horizontal to the floor.

By doing so, you put a lot of stress on the lower back and you take your quads
out of the game.

The right angle depends on your leg-to-torso ratio and whether you perform a
low-bar or high-bar squat. If you perform a low-bar squat (bar below the traps)
you will automatically lean more forward than with a high-bar squat.

To fix this problem, keep your upper back tight and your chest out.

Your elbows flare out
When you perform a high-bar squat, you want to have your elbows in the right
position for the best support.

Make sure that your elbows are pointing towards the floor, as you tighten your
shoulder blades and lift the bar off the rack. Lock in at the beginning of your
squat and it will be much easier to maintain for the whole movement.

Handy tips to improve your performance
Think twice about using a squat pad
Nearly every gym has a soft neck pad next to the squat rack, to help cushion the
weight across your traps. However, think twice about actually using it, because
it makes it really difficult to balance the bar on your back.

Check your shoes


Some people wear running shoes when lifting weights. I mean, come on! They are
called running shoes for a reason. Wearing the wrong shoes, makes the whole
thing much more difficult, than it needs to be.

How? It creates an inherently unstable structure for the squat. Instead, wear
shoes with a harder, flat sole (I love to squat in Chucks), slightly raised
heels (powerlifting shoes) or squat barefoot.

A good form is more important than adding more weight
Leave your ego at the door! Loading up the bar with weight, but squatting down
only a few inches is something I see far too often. Learn to perform with proper
form first and then add the weight.

Improve your breath technique


A squat can be a really heavy exercise, which requires a lot of energy. Take the
time to breath deeply and properly in between reps.

Furthermore, many people breathe out, as they lift the weight. But, actually you
want to hold your breath until you reach the top (end of the movement). By
holding your breath, you'll increase the intra-abdominal pressure, keeping your
core tight and strong [/why-your-abs-arent-showing/].

Think twice about using a belt
In some gyms it's almost like a fashion statement to wear a lifting belt. People
who barely squat or deadlift their own body weight, wrap belts around their
core. Even for warm up sets.

If you can answer one of the following questions with "yes", you could think
about buying/using a lifting belt:

 * do you have a back/spine/core injury?
 * do you bench press at least 1.5x your body weight?
 * do you squat at least 2x your body weight?
 * do you deadlift at least 2x your body weight?

None of the above? Then you most likely don't need a belt!

Wrap up
There you go. Now you have everything you need, to perform a perfect squat. I
know squats aren't easy, but they're so worth doing!

Striving constantly for perfection is ruining our lives! To be imperfect is the most natural thing to be. We all are imperfect and we always will be.

Nobody is flawless. And that's ok - The Ultimate Guide to Imperfection

Each and everyone of us struggles with something. We see our physical
imperfections every time we take a look in the mirror. When we fail, we reflect
on our imperfections instead of focusing on what we could have learned.

We see it as imperfection, because we constantly try to be perfect.

Aiming for perfection is like going toe-to-toe in a bare-knuckle fight with a
much more experienced opponent. It will leave you beaten up, bruised and
unmotivated.

Screw perfection! Striving constantly for perfection is ruining our lives! To be
imperfect is the most natural thing to be, because we all are imperfect and we
always will be.

Flaws make the person interesting


> The word "imperfect" actually spells "I'm perfect". Everyone is perfect in their
own imperfect ways. (Anonym)


Flaws are what makes a character realistic, interesting and attractive. Knowing
people's faults leads to emotional responses in form of sympathy.
That's why we love superheros with flaws. Their flaws make them relatable,
vulnerable and real.

Never ever be ashamed of your flaws. When we binge eat or drink too much
alcohol, it's often because we're ashamed or don't know how to deal with our
insecurities. Take ownership of it. We're all just human, you won't be judged.

Whatever happened in the past, don't let it hold you down! You have the
capability to decide who you want to be in the next 5 minutes. When things get
hard. When you want to quit. Those are the moments you need to fight through. I
don't fucking care how many times you messed up. Skipped a workout. Binged on
food. Own your flaws and don't be ashamed of them. Learn to love and accept
them. Become your own biggest fan.

Stop being outraged and ask yourself, what you can do, to solve the problem.

We're all the same
We all carry our baggage. Some bigger ones than others, but at the end of the
day, we all have to deal with something. We all felt broken once. We all were
ashamed and felt guilty.

These situations taught us things that we wouldn't have learned without them.
They make us unique. Always work through your shit and learn.

Your insecurities don't define you. Your actions and vibe do. Please, never get
lost in feeling like a victim! You are the only one who puts yourself in that
position. Even if it might not be your fault where your are right now. It's your
responsibility to deal with it.

When flaws aren't really flaws


Never ever try to lose weight to meet society's impossible standard of beauty. 
You already are beautiful! Do it for a healthier lifestyle, do it for a better
quality of life, do it to reach your full potential. Especially when it comes to
physical appearance, your flaws might not actually be flaws.

Perfection is a myth. It doesn't exist in the real world and it certainly
doesn't exist in human appearance. If you ask me, imperfections are much more
attractive.

Magazine editors know, to make a sale, they only have to play with our doubts or
create new ones, making us think we have "problems" that don't really exist.
Every part of the body is picked apart and scrutinised, with most articles
telling us outright which products we should buy to fix – or at least camouflage
– our numerous "flaws".

In other words, you are not a failure for not having a thigh gap or a bigger
biceps. We all struggle and suffer from self-doubt from time to time, but you
should never let something as little as a "flaw" be the reason not to: smile,
wear your favourite clothes or enjoy the day.

Stop letting the mirror, magazines or other peoples dumb comments dictate how
you perceive yourself.

Why you should embrace your flaws
It lightens up your mood


Once you stop chasing an impossible beauty ideal, you can be truly and
authentically yourself. You have more room to follow your purpose, without
creating obstacles by yourself. You don't have to be "perfect", to be the best
version of yourself.

Accepting who you are is liberating. Try it!

You start focusing on who you really are and not who you think you are not
One of the most important things I've learned when I let go of chasing
perfection and unreachable beauty standards! Letting go of the idea of
perfection, makes you discover who you really are.

Plus, when those inner battles finally stop, your self-image will be much more
positive, which will also affect your overall health.

You'll open up to the imperfections of others


When you truly understand that imperfections and flaws are only human, you start
to empathise with other's imperfections. You'll be much less inconvenient by the
things others do and much less judgmental, because you can be true to yourself.
It allows you to measure things with the right perspective.

Screw perfection!
Yes, I'm probably mildly chaotic, over-thinking, clumsy and very bad at jokes.
But those are a few of the things, that make me lovely.

When you find yourself discouraged, because some things don't work out as
planned, move on. After all, imperfect actions will always be better than no
action at all.

Nobody is flawless. And that's ok - The Ultimate Guide to Imperfection & Weakness

"I can't lose the damn weight." Don't worry, you're not doomed. Here are some reasons, why you might eat over your caloric target, without even knowing.

Are you underestimating your calorie intake? - Why every calorie counts

"I don't know what I'm doing wrong.
[/top-15-reasons-why-you-are-not-losing-weight/] I'm only eating 1000 calories
per day and I can't lose the damn weight [/how-to-break-through-plateau/]." A
statement that is too common amongst those, who want to shed some extra pounds.

Don't worry, you're not doomed. Here are some reasons, why you might eat over
your caloric target, without even knowing.

Why only following a certain diet won't help you much with weight loss


Let me get this straight: Calories are king. You have to consume less calories
than you burn, in order to lose weight. Carbs don't make you fat! Fat does not
make you fat! Too many calories make you fat!

With diet style, I'm referring to diets that limit you in the type of foods you
can consume, not the amount. This includes things like paleo, vegan or keto.
Don't get me wrong. They all are fine. But you can also gain weight on them.
Oreos are vegan by the way :)

Just because you are following one of those regimes, does not mean you will lose
weight or be more healthy. A lot of people switch to, say paleo, and lose
weight. Awesome! But it's not because paleo is beneficial for weight loss
[/weight-loss-vs-fat-loss/].

It's because those people ate crap all day before and now they consume more
protein (paleo is usually high in protein) and less processed food (since our
ancestors didn't have McDonalds). Again, food density and protein. You know that
already.

Same with vegan. Vegan diets are high in fiber, which fills up your gut and
keeps you satiated. They are also low in processed food (at least they should
be) and high in low calorie vegetables. However, 5000 vegan calories are 5000
calories and will make you fat, no matter what.

Whatever lifestyle and diet style you prefer is fine. You can look fantastic
with most of them. But make sure to remember the fundamentals and understand why
some things work or some don't.

Calories are king
As mentioned earlier, calories are king
[/how-many-calories-do-you-really-have-to-eat-free-calculator/]. Don't get
fooled by some media articles and "diet gurus". It doesn't matter if you eat
high carb, low carb, keto, paleo, vegan or only Snickers. Deficit means fat
loss! Yes, you can and will lose weight by only consuming Snickers bars all day. 
As long as you are in a caloric deficit. [/simple-ways-to-reduce-calories/] Not
recommended though, for obvious health reasons.

Sneaky calories


I know many people hate counting calories. But I also know that it's absolute
crucial to watch what you eat. Especially when it comes to sneaky calories,
meaning food you wouldn't actually consider as food [/14-simple-food-swaps/].

Those foods can be dressing (yes, even low-fat dressings have calories!), oil (1
tbsp has about 118kcal) and soft drinks/alcohol.

By the way, never drink any calories whatsoever. Ever! Not only are liquid
calories faster to digest, so they don't keep you full for long - they are also
super easy to over consume.

In general, the only beverages you should consume are water, tea and coffee. All
of which have 0 calories. You can add a glass of diet coke or other diet drinks
here and there, if you feel like you need something sweet. But don't drink too
much of this stuff!

Reasons why you might go over your caloric target
If you are confused right now, I feel your confusion. After all, I've been there
and done it too many times.

Let's take a deep dive into why you might eat more than you think and what you
can do about it.

You overestimate how many calories you have burned


This one can't happen to you, because you have the latest Fitbit? WRONG!

Fitness tracker [/do-fitness-tracker-work/] don't have all the numbers they
need, to accurately determine your caloric needs. Your weight and age alone are
not even remotely enough, to get a decent result. It's clear that a 90kg/200lbs
person with very little body [/how-to-determine-your-body-fat-percentage/] fat
burns a hell of a lot more than a person with the same weight, but mostly fat.

Trackers don't account for that, nor for even harder to determine factors like
your individual metabolism [/metabolic-myths/], hormonal state, etc.

The problem is that they overestimate the calories they burn, because of the
missing information. If you only rely on the tracker and adapt your caloric
intake to what it tells you, you might not even be in a caloric deficit anymore,
potentially even in a surplus.

Same with gym equipment. The calorie counters are based on estimations and
averages. Here's how they get these estimations:

A lot of people had to run on a treadmill hooked to a mask, which calculates the
amount of oxygen they needed. With that amount, they calculate the calories
burnt. The average is then used for the gym equipment, which spits out a number
based on the weight you entered and how fast the drums were turning.

This number can be somewhat accurate if you're close to the average, but chances
are it's highly inaccurate if you're a frequent gym visitor.

You underestimate how many calories you eat
Unfortunately, this one is the most common reason, besides the one above.

The reason for underestimating your caloric intake can either be the
misinformation you get from your food diary (meaning, foods aren't logged the
right way) or you're not recording everything you eat. Don't rely on eyeballing
your portions, measure and weight everything.

Also never forget condiments, gravies, dressings, sugar and cream, when you
track your food.

Eating amnesia
We're so busy nowadays and so distracted by so many things, that we often eat
on-the-go or snack here and there. Therefore, we often forget that we even ate
something.

Those little bites here and there will add up over the course of a day and soon,
you'll be over your caloric target without even noticing or feeling satisfied.
Sit down and enjoy your meal mindfully. Don't eat while you stare at a screen,
TV, laptop, Smartphone or otherwise!

You overestimate your caloric needs


A lot of people seem to be confused about the amount of calories they have to
consume. There are a lot of bad calculators out there. And most people
overestimate their daily activity levels and therefore consume too many
calories.

The following calculator uses one of the best formulas out there, to accurately
estimate the calories you need on a daily basis. Activity levels are expressed
in a way that better suits most people's daily lives.

We use it both for ourselves and our clients and over time noticed it was very
accurate. Once you enter all necessary details, it will also give you a pie
chart of the macro distribution of your calories, based on your dietary goal,
defaulting to a standard high carb, high protein diet. Simply change fat and
carbs as needed, while keeping protein and overall calories the same.

Nutritional ignorance
Many of my clients grossly underestimate the number of calories in particular
foods, such as a couple of slices of pizza (nope, they have more than just a few
hundred calories, sorry).

Be aware of what you put in your mouth and don't eat blindly.
[/exposed-and-solved-15-biggest-nutrition-myths-debunked/] Even when you're
eating out and you only order a salad. The bacon, cheese, croutons and dressings
are probably pretty high in calories, too. Plus, you can gain weight, by just
eating salad. There is no such thing as calorie-free food.

Believe me, I also love my favourite Ben & Jerry's ice cream every now and then.
One pint never lasts me more than two servings and I enjoy them without guilt,
because I know what I do and I don't do it very often. You just have to know how
to act after that, or integrate it into your calorie goal for the day.

You use food as a reward after a workout


You just finished a good, sweaty workout and you are convinced you burned around
500 kcal. Now you want to reward yourself with a sweet treat? Think twice!

Adjusting your calories as a result of exercise isn't the right way, because
you're more likely to eat the calories you just burned back, especially when
all
you do is cardio [/cardio-vs-weight-training/] (30 minutes of vigorous exercise
burns just a few hundred calories - even if the cardio machine or your fitness
tracker say otherwise!). Rather reward yourself with some new clothes when you
hit a milestone. Or healthier versions of your beloved desserts, but not junk
food!

You measure inaccurately
If you follow a specific meal plan with meals and portion sizes, you have to use
your kitchen scale to measure your food. What a lot of people get wrong though,
is when to measure the food.

Always measure your food raw!

100g of rice means before cooking. Same with chicken breast and everything else!
Keep that in mind. I see this question come up a lot.

Everything that is cooked with water will increase in weight (e.g. oats, rice),
everything that is baked or stir fried will decrease in weight (meat,
vegetables). Make sure you don't get that wrong.

Consistency is key
These strategies mentioned above won't give you a six pack in a week. Body fat
reduction takes time and consistency. [/stay-on-track-with-your-weight-loss/] 
However, they will change how and what you eat - and therefore change how you
look and feel in the long run.

Give your body time to adapt to the change and don't freak out or beat yourself
up if you slip. Making mistakes is part of the game.

Want a helping hand and a gentle nudge in the right direction? Get a meal plan
tailored to your nutritional and personal needs, made by me!

Weight loss can be a combination of losing water weight, muscle mass or body fat. You want to understand the difference? Then read on! 

Weight loss vs fat loss - What's the difference?

"I need to lose weight" [/top-15-reasons-why-you-are-not-losing-weight/]. An
often used term, but actually it's often used incorrectly. There's a huge
difference between losing weight and burning fat.

Weight loss can be a combination of losing water weight, muscle mass or body
fat, which is the one you actually want. You want to understand the difference?
Then read on.

The big difference between weight loss and fat loss


Body weight is often used as an indicator, even though it's somewhat
meaningless.

Basically, weight loss is a reduction of your overall body weight, based on the
composition of your bones, organs, water retention, muscles and body fat. See,
there's a lot more you can lose, before you reduce body fat.

Based on your level of fitness, this weight comes from:

 * Bones: 15% of your body weight
 * Organs: 10-15% of your body weight
 * Body fat: 10-30% of your body weight
 * Water: 10-25% of your body weight
 * Lean muscle tissue: 30-55% of your body weight

The thing is, weight loss can be pretty easy. Reduce the amount of carbs for one
day or manipulate your water and sodium intake (carbs bind to water, so eating
less carbs makes you lose water) and 4-6 lbs (2-3kg) are gone. However, this
weight comes back as quickly as it goes. Losing water weight has nothing to do
with losing fat.

The problem with weight loss
Losing water weight might lead to a slimmer appearance, but it's pretty easy to
regain it in only a few hours. Therefore, the most accurate way of telling if
you're on the right path with your diet, is by measuring your body fat
percentage [/how-to-determine-your-body-fat-percentage/].

Same with low carb or keto diets, where you drop a hell of weight in the first
few weeks. But as soon as you switch back to a higher carb intake afterwards,
you'll definitely regain the weight. Why? Besides the (potential) fat loss, you
stripped the body of glycogen and water weight. When you now introduce carbs
back to your diet, you replenish your glycogen stores (which is not a bad thing
btw!) and regain water, hence also weight.

Always think fat loss not weight loss. Two people with a similar height can
weight the same, but have a completely different body fat percentage and
therefore look completely different.

That's also why the BMI standard is obsolete. It doesn't take your muscle mass
into account. Hence, you can have a pretty high BMI, but only because you carry
a good amount of lean muscle mass.

Plus, lean muscle mass takes less space than body fat. So you can have a leaner
and slimmer appearance, but a higher weight.

More muscle mass burns more body fat


Body fat is not only a lot less dense than muscle mass, it also burns less
calories at rest.

Think about it. If you want to burn fat quickly, you have to increase your
muscle mass. Focus on weightlifting, starting with compound exercises
[/full-body-workout/].

How our bodies use fat
Our bodies have two main sources of fuel: glucose and body fat. Glucose is
stored by the liver in form of glycogen and released in the bloodstream to fuel
the body.

When the body uses fat, lipase gets activated, that ignites fat cells to release
triglycerides, which fat cells are made out of. When they get the signal to exit
the fat cells, they enter the bloodstream to get broken down to be used for
energy.

Now that the body has relieved fat cells, they begin to shrink. When fat tissue
shrinks, so does your skin and you begin to look slimmer.

When is my weight loss due to a loss of water or muscle?
You want to know, when you're losing water or muscle instead of fat? It's hard
to tell, since it's rarely 100% of a single thing.

Being on a fat loss diet, you'll mostly lose fat and water though, as long as
your protein intake is high enough.

Muscle loss can also happen when your food intake is cut too drastically
[/is-starvation-mode-real/] without proper exercise (crash diets, anyone?
[/give-up-on-fads/]).

However, when being in a caloric deficit for several weeks you'll definitely
lose some muscle mass regardless of training and protein intake. The goal is
therefore to lose as little muscle mass as possible!

How can I promote fat loss instead of muscle loss?


Doing a crash diet [/1000-calorie-diets/] might help you reach a certain number
on the scale, but that's mostly due to the loss of water weight. After the crash
diet, you will regain the water weight and eventually even more, since your
metabolism [/metabolic-myths/] adapted to the very low calorie intake.

First, when dieting, you want to eat as many calories as possible, while still
being in a caloric deficit. Usually 10-20% less than what you actually burn.
This way, you won't lose too much muscle mass right away. Deficit means fat
loss! Meaning, it doesn't matter if you eat high carb
[/diets-explained-part-1-high-carb-low-fat/], low carb
[/diets-explained-part-2-low-carb-high-fat-keto/], keto
[/diets-explained-part-2-low-carb-high-fat-keto/], paleo, vegan or only
Snickers. However, it's much easier when you focus on nutrient-dense instead of
calorie-dense foods.

A higher intake of protein [/cheapest-protein-sources/] will spare muscle on a
fat loss diet, which means you'll not lose as much muscle on a cut as you would
on a diet low in protein (your body will not only burn fat on a deficit, but
muscle too!). Aim for roughly 2g per kg of body weight or 1g per pound of body
weight per day.

You don't have to do any sport to lose weight. Again, caloric deficit. But, it's
easier when you work out, because you can eat more (see our activity dropdown in
the calculator) and you'll look better in the end.

Weight lifting will increase your muscle mass and therefore the calories you
burn [/build-muscle-mass-and-lose-body-fat/], even when you sleep. Cardio will
only burn calories while you do it [/cardio-vs-weight-training/], plus you'll
most likely burn muscle doing it as well. Especially on steady state cardio,
like jogging for an hour. Yikes!

Ditch the damn scale!


Your weight says very little about whether you're moving in the right direction
with your health or not. Furthermore, it tells nothing about your relationship
to food, hormones, digestive health or inflammatory status. All of which are
crucial parts of a weight loss & fitness journey.

Is it fat or is it muscle? The scale can't tell, because all it measures is
your
overall body weight. [/why-i-broke-up-with-the-scale/] Even body fat scales are
nonsense. One problem with them is that they are completely inaccurate. Many
variables affect the results, including how hydrated you are, when you last ate
and exercised, and even whether your feet are highly calloused or dirty, as well
as the type and quality of the product itself.

Rather use the mirror to determine if you look leaner/better/more athletic than
last week. Numbers aren't everything!

What to do instead
Here are some alternatives to measure your progress more accurately:

 * Take progress pics: To notice the change, start to take "before" and "after"
   pictures from different angles. Do them monthly to get an accurate
   comparison. Always use the same camera, angles and the same lighting. Don't
   fool yourself!
 * Measure body fat percentage: Not only is it necessary to figure out how many
   calories you have toeat, it's also a very good indicator of how lean you are
   - way better than the useless BMI. The reason why we recommend using
   pictures: it works and is good enough. If you are honest to yourself, you'll
   get close to your real percentage range. Plus it's free, quick and you don't
   need any equipment.

A bigger goal for your health is a combination of healthy eating habits, healthy
stress levels, adequate sleep, enough movement, low body fat percentage and
eating foods you actually enjoy!

What's the best strategy? Is it spending hours on the treadmill? Maybe it's squats? Let's break down the basics.

What's better for weight loss: Cardio vs. weight training

Nowadays, fat loss is in nearly everybody's mind. And it seems like every day,
there is a new study that "proves" some special ingredient is the best way, to
lose fat fast [/the-best-magic-pill-when-it-comes-to-weight-loss/].

But what is actually the best strategy? Is it spending hours on the treadmill?
Or hill sprints? Maybe it's deadlifts and squats? Or should we just stop eating
altogether?

Let me break down the basics for you and show you what the best and easiest way
to lose body fat is. Here are the contestants:

 * Cardio: Basically anything with low intensity, you can do for a long period
   of time. For example running, using the elliptical, aerobics, swimming, zumba
   or dancing in general
 * HIIT: Running or biking with varying intervals of speed and intensity, such
   as sprinting for 1 minute, followed by 1 minute of moderate activity,
   repeated for 20-30 minutes
 * Weight lifting: Lifting weights and targeting certain muscle groups in a
   cyclical fashion

The truth behind weight loss
Let's get it out of the way
[/exposed-solved-biggest-lies-and-myths-about-weight-loss/]. You don't have to
do any sport to lose weight. A caloric deficit is all it takes to lose body fat.
But, it's easier when you work out, because you can eat more and you'll look
better in the end.

Everybody tries to lose weight. But, what they actually want to lose is body
fat. There's a huge difference between those two, but I'll explain that in a
separate post.

Simply reducing your weight will leave you skinny fat. However, if you reduce
your body fat percentage [/how-to-determine-your-body-fat-percentage/], while
maintaining or even gaining muscle muscle (yes, that's possible if you're new to
weight training), you're improving your body composition
[/build-muscle-mass-and-lose-body-fat/]. That's what you really want.

Many people don't realise how much muscle mass they'll lose on a crash diet or a
poorly designed diet. And how soft/skinny/sick they will look afterwards.

Cardio and weight loss


Cardio is the first thing that comes to everybody's mind, when they try to lose
weight. I see lots of people every day, spending literally hours running, biking
or climbing.

In fact, just doing cardio guarantees little to no progress, when it comes to
weight loss. Many people even end up gaining weight when they begin with cardio
[/do-fitness-tracker-work/]. Whaaaat? Yes, it's true. There are basically three
reasons for that.

 * It's too easy to eat the calories you've burned back. A handful of nuts, a
   yogurt and a banana - that's all it takes to undo the 30 minutes of vigorous
   running. Cardio just doesn't burn as much energy as we think/wish it does
 * Cardio can also lead to increased hunger, especially when done for a long
   time, which will make it even harder to stay in a caloric deficit, unless the
   diet is on point
 * Our bodies adapt to cardio [/how-much-cardio-is-healthy/]. Ever experienced a 
   weight loss plateau [/how-to-break-through-plateau/]? When you're in a
   caloric deficit, the body wants to be more efficient and adapts to exercise.
   Meaning, as time goes by, less and less energy is required to perform the
   same exercise. Hence, you're no longer burning as much as you did in the
   beginning

The adaption process happens only to a very small extend for weight lifting by
the way.

The exception: HIIT
As bad as all this sounds, there is one exception: High intensity interval
training (HIIT). Short interval sprints, followed by low intensity intervals,
burn significantly more calories than steady state. Plus, your body has a hard
time adjusting to HIIT, which means less efficiency!

HIIT is quite hard and much harder than steady state cardio. But you will be
rewarded, I promise. Here's how:

 * Increase in resting metabolic rate (you burn more after you've performed the
   exercise)
 * Higher levels of fat oxidation
 * Increased growth hormone release (induces muscle growth)
 * Post-exercise appetite suppression
 * Improved body composition
 * Takes less time (20m HIIT is better than ~60m normal cardio)

Oh and by the way: since HIIT is a lot more intense, you should never do more
than 30 minutes. And no more than 4 times per week. In fact, if you can do it
for, say 60 minutes, you're doing it wrong. The all-out intervals have to be so
hard, that you simply can't do more than 30 minutes of it.

A good rule of thumb is: if you can still breath easily, 10-15 seconds into a
high intensity interval, you have to ramp it up!

Weight training and weight loss


Weightlifting isn't a very popular way to lose weight. However, it's a
fantastic
way to speed up fat loss and prevent muscle loss [/benefits-of-weightlifting/].

You want the type of weightlifting, that:

 * Preserves or builds muscle mass
 * Burns a lot of energy

So heavy compound weightlifting it is. By heavy, I mean really heavy. Use
weights, that are roughly 70% of your one-rep max. This will build muscle mass
and burn fat. If you're in the 4-6 rep range, you're doing fine.

What do I mean by compound exercises? Big movements like squats, military
press,
bench press and deadlift [/full-body-workout/]. You don't need scientific proof,
telling you that squatting burns significantly more calories than crunches, do
you? (they are of course :))

What's the best and why?
Definitely weightlifting [/how-weightlifting-changed-my-attitude/]! If your goal
is to get a lean physique, make sure to incorporate weight lifting into your
routine, instead of cardio. Yes even the ladies. You won't get "too muscular", 
that's a myth [/biggest-fitness-myths-debunked/]!

Weight lifting will increase your muscle mass and therefore the calories you
burn, when you're at rest. Cardio will only burn calories while you do it, plus
you'll most likely burn muscle tissue as well (cardio is catabolic).

Furthermore, a proper heavy leg workout can burn a whole lot more calories than
running on a treadmill - and on top of that, you'll also burn more calories
throughout the next 24h, even while at rest, due to an after burn effect.

Eating for weight loss
But it doesn't matter how much weight lifting or cardio you do, if your diet is
bad. So let's talk about that, shall we?

First off: calories are king. Don't get fooled by some media articles and "diet
gurus" [/exposed-and-solved-15-biggest-nutrition-myths-debunked/]. It doesn't
matter if you eat high carb [/diets-explained-part-1-high-carb-low-fat/], low
carb [/diets-explained-part-3-s-low-carb-medium-fat/], keto
[https://blog.slickcoach.com/diets-explained-part-2-low-carb-high-fat-keto/],
paleo, vegan or only Snickers. Deficit means fat loss!

Think about it this way: it doesn't matter if you get paid in Dollars, Pounds
Sterling or Euros. As long as the value is the same, you have the same amount of
money. Similar to calories. 2000 calories are 2000 calories. Doesn't matter if
they come from rice, chicken, tofu, chocolate, tomatoes or soda!

Mind you, I'm talking about the energy value here, not the nutritional value.
Tomatoes are certainly better for your health than soda!

But how many calories should you consume?

The following calculator
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] uses one of the
best formulas out there, to accurately estimate the calories you need on a daily
basis. Activity levels are expressed in a way, that better suits most people's
daily lives.

Start with the estimation and then adjust your calories once a week, depending
on the progress you made during the past 7 days. Simple as that.

Questions? Let me know in the comments down below!

Cardio vs. weight training - What's better for weight loss?

For most people "exercise more often" means strapping on a fitness tracker and spending hours walking. But do you need cardio to lose weight? 

How much cardio is actually healthy and how much is too much

"I need to exercise more often." One of the most often said words from our
clients. And yeah, that's probably true. But for most people this means 
strapping on a fitness tracker and spending hours walking, jogging, cycling
[/healthy-habits-that-arent-healthy/] and what not.

Sure, cardio has it's place in a healthy lifestyle, but it can hinder your
progress, especially when you're doing too much.

Do I need cardio to lose body fat?


Let's get it out of the way. You don't have to do any kind of exercise to lose
weight. If your goal is to reduce body fat, all that matters is a caloric
deficit through a proper diet. However, it's easier when you work out, because
you can eat more and you'll look better in the end.

In fact, many people even gain weight when they only do cardio. Why? Because
people often times overestimate the calories they burned during a session (30
minutes of vigorous exercise burns just a few hundred calories - even if the
cardio machine or your fitness tracker say otherwise!). And it's too easy to eat
the calories back - all it takes are some nuts and a little bit of fresh fruit.

However, if you love cardio and you really want to implement it into your
workout routine, don't do more than an hour or two per week. If done correctly,
it can speed up the process of losing body fat a little bit.

Your metabolism adapts to the exercise
Your body is a lot smarter than you think. The more you do a specific exercise,
the more your body adapts to it in order to increase it's efficiency.

Again, this is why most people think they burn more calories than they actually
do, which can leave you in a caloric surplus at the end of the day.

That's what I love about weightlifting [/how-weightlifting-changed-my-attitude/]
. By increasing the weight, you're able to put your body in a new situation
every time. Hence, it's a lot harder for your body to adapt to the exercise.

What's better for weight loss: cardio or weightlifting?


Definitely weightlifting! [/benefits-of-weightlifting/] If your goal is to get a
lean physique, make sure to focus on weight lifting, instead of cardio. Yes even
the ladies. You won't get "too muscular", that's a myth
[/biggest-fitness-myths-debunked/]!

Weight lifting will increase your muscle mass and therefore the calories you
burn when you're at rest [/build-muscle-mass-and-lose-body-fat/]. Cardio will
only burn calories while you do it, plus you'll most likely burn muscle tissue
as well.

Furthermore, a proper heavy leg workout can burn a whole lot more calories than
running on a treadmill - and on top of that, you'll also burn more calories
throughout the next 24h, even while at rest, due to an after burn effect.

What's up with cardio and muscle building?
"Cardio kills gains." A often used mantra in the bodybuilding industry. The
right kind of cardio (HIIT) can actually help with muscle growth. However, doing
too much cardio (especially LISS aka steady state) can indeed hinder your muscle
gaining progress.

Try to think logically here. In order to build muscle mass, you need to be in a
caloric surplus. Doing long cardio sessions several times per week will make it
much harder to stay in a caloric surplus (especially for people who already
struggle to get their calories in).

Furthermore, cardio is catabolic if you do it for too long. Meaning, you'll
literally burn muscle mass while you do it. Not what we want!

Hence, cardio definitely has the potential to prevent gains.

Basically, the less cardio you do, the easier it is to preserve muscle mass and
strength, especially in a caloric deficit.

What to do first? Cardio or weights?
Depends on your goals. If you primary goal is to increase your endurance, then
do cardio first. If your goal is to increase muscular strength and reduce body
fat, lift first and then do cardio.

What's the best type of cardio to lose fat?


Most people think that walking an hour on the treadmill burns more fat than
doing short interval sprints. This study
[https://www.ncbi.nlm.nih.gov/pubmed/20473222] proofs this myth wrong. Short
interval sprints burn significantly more body fat than steady state. Plus, your
body has a hard time adjusting to HIIT, which means less efficiency!

So, if you want to lose fat, do high intensity interval training (HIIT). HIIT
involves alternating periods of all-out intervals, followed by lower intensity
intervals.

HIIT is quite hard and much harder than LISS or steady state cardio. But you
will be rewarded, I promise. Here's how:

 * Increase in resting metabolic rate (you burn more after you performed the
   exercise)
 * Higher levels of fat oxidation
 * Spikes in growth hormone (induces muscle growth)
 * Post-exercise appetite suppression
 * Improves body composition

Oh and by the way: since HIIT is a lot more intense, you should never do more
than 30m. And no more than 4 times per week. In fact, if you can do it for say
60m, you're doing it wrong. The all-out intervals have to be so hard, that you
simply can't do more than 30m of it.

Am I doing too much cardio?
Probably. I see lots of people doing 45 minutes on the Elliptical every day,
wondering why their physiques never change. It seems like cardio has overtaken
every other fitness activity.

Remember, too much of anything isn't healthy. Listen to your body, it tells you
when something is not right.

Train smart
Working out should be fun. Personally, I don't think doing one hour of cardio
per day is fun at all. Train smart and efficient to burn fat and tone your body.

What's your favourite cardio workout/machine? Let me know in the comment section
below.

Losing weight is just half of the battle. Only about 20% of people who lost weight can keep it off after their diet. Let me help you to keep the weight off. 


8 actually helpful tips to keep the weight off after losing it

Losing weight is just half of the battle. Only about 20% of people who lost
weight can manage to keep it off [/reverse-dieting/]. Especially, if you were on 
a crash diet [/1000-calorie-diets/], you're more likely to regain the weight
you've lost (or even more). However, it's not impossible.

You just lost weight and don't want to gain it back? Then read on.

Why do people regain the weight?


Our bodies are very able to adapt to change. Being on a restricted calorie diet
for some time affects not only your body fat, but also your metabolism.

See, our bodies are a lot smarter than we think. Your metabolism adapts to the
amount of energy you feed your body. It's main goal is to balance energy intake
with output. By decreasing your calories and eating less than your body burns,
your metabolism naturally begins to be more efficient. Hence, you burn less
energy while at rest.

The first thing people do, after a restrictive diet, is to go back to their
normal caloric intake, which means a drastic increase in calories. That's one of
the worst things you can possibly do, because you still burn less calories.

Why is it so hard to keep the weight off?


Again, our bodies are little smart-asses. Your brain knows exactly how many fat
cells you have and how big those fat cells are. It wants to hold onto those fat
cells as "energy-storage" for later use.

Even after you've reached your goal weight, your body wants to get them back.
Basically, your brain is constantly telling you to eat. And you're more likely
to give in to your cravings.

How to keep the weight off after losing it
1. Increase your caloric intake gradually
What you need, is slowly increasing your food intake back to normal levels
without gaining too much body fat. To calculate your new initial calorie target,
simply add 150-200 calories per week to what you eat at the moment. Best case
would be to gain no more than 0.5kg/1lbs per week. If you're gaining more, adapt
your caloric intake. This is with weight training of course. You want to gain
mostly muscle, not fat.

If you want to stay where you are, increase calories just very little and build
up your metabolism again.

2. Make healthier versions of your beloved desserts


I know it can be very tempting to grab your favourite chocolate bar every time
you want to. Think twice, before you do so. However, you don't have to cut out
your favourite desserts completely. You can make your own homemade and healthier
version of it.

After my bikini competition [/2-weeks-after-the-competition/] I was craving
brownies madly, so I made these incredibly delicious and much healthier
3-ingredient brownies [/healthy-3-ingredient-brownies/]. You can enjoy them
without feeling guilty! It’s a perfect combination of unsweetened apple sauce,
cacao powder and almond butter (or peanut butter for those of you who don’t
follow a paleo lifestyle).

3. Know how to deal with cravings
If you had cravings during your weight loss diet, be prepared that they might
get stronger afterwards. People somehow think after they lost weight, they can
eat exactly the way they ate before the diet. Doesn't make much sense, does it?

I know, it's hard to stay strong all the time and resist those cravings. You can
give in from time to time and enjoy some "naughty" foods - but in moderation.

If the urge to binge strikes again, here are some simple tips to fight it:

 * Enjoy a cup of black coffee. It suppresses your appetite and increases your
   metabolic rate
 * Go for a walk to distract yourself
 * Talk to a friend. People who know your story can encourage you to stay strong
   and follow the plan
 * Workout. This one helped me a lot. Every time I was about to give in to some
   sugary doughnuts, I went to the gym for an extra session to get my mind off
   the food
 * Enjoy what you crave. If you just can't fight it, sometimes it's the smartest
   thing to just give in and enjoy it mindfully and in moderation

4. 80/20


I personally recommend the 80/20 approach. Meaning, 80% of your diet should come
from clean whole foods and 20% can come from less cleaner foods. This might help
you with cravings.

Balance, guys! You only live once, so if you want that snickers bar, work it
into your plan! At the end of the day "black and white"- thinking doesn't help
if you can't enjoy life. Plus, there's no such thing as "healthy" and
"unhealthy" foods (except for alcohol and trans-fats). Everything in moderation
is totally fine. Too much of everything isn't healthy at all.

5. Keep lifting
Weight lifting is just as important [/how-weightlifting-changed-my-attitude/] 
after your diet as it was during your diet! Why? Because it keeps your
metabolism going and sets you up for some potential muscle gain.

So push those weights hard, it will be much easier for you, now that you have
more energy due to your higher food intake. It's also a crucial part for
improving your body composition [/how-to-bulk-and-build-muscle/].

Focus on more heavy compound exercises [/full-body-workout/], like the squat,
bench press, military press and deadlift. Have fun!

6. Keep tracking your food and your weight


Food tracking is meant to estimate how many calories you've eaten. There are
small volume foods that you won't even associate with "food", which can be
really calorie-dense.

Things like olive oil (1 tablespoon has 110 calories), salad dressings, dips and
sauces, spreads and toppings, milk and sugary drinks. If you're not tracking
everything, you will sabotage your own weight management.

Also keep weighing yourself on a regular basis, for example weekly (at the same
time of the day, preferably in the morning). Therefore, you can react and adapt
much better, if you gain too much weight.

7. Fill up on protein
It's no myth that protein is absolutely crucial [/cheapest-protein-sources/] for
building and maintaining muscle mass, to recover faster from your workouts and
to feel more satiated after meals.

How much is enough? Eat 2g of protein per kg bodyweight, or 1g of protein per
pound per day. That's totally enough and easy to remember.

8. Don't let setbacks hold you down


Nobody's perfect. A treat every once in a while will definitely not destroy all
your hard work. Being lean isn't about being 100% perfect all the time. It's
okay to give yourself a break [/7-cheat-meal-mistakes/].

An occasional slip up doesn't mean you can't reach your goals anymore. Move on
and make healthy choices day by day [/regain-focus-after-a-cheat/].

I know diets can be quite restrictive and everyone's happy when they finally
reached their goal. But it's crucial to have a plan for after the diet. Take
what you've learned during your diet and implement it in your new life. Make it
a lifestyle change and not a short-term solution [/give-up-on-fads/]!

Quick fixes and fast solutions. That's what most people want when it comes to weight loss. And it seems that just about every weeks theres a new fad trend.

Why you should give up on fad diets for good!

Quick fixes and fast solutions. That's what most people look for when it comes
to weight loss. And it seems that just about every week there's a new crazy fad
trend [/the-clean-eating-trend/].

But why do we keep falling for this crap
[/the-best-magic-pill-when-it-comes-to-weight-loss/]? I don't know, but what I
can tell you, is why you should skip on them and how to actually lose weight the
healthy way.

The truth behind fad diets


How can you determine if a new diet on the market is just another fad? Here are
a few clous:

 * The diet forces you to intensely cut back calories and/or cut out entire food
   groups
 * You're allowed to only eat certain foods with very specific instructions
 * Most of the foods you're allowed to eat are expensive "superfoods", bars,
   meal replacement drinks, powders and similar
 * The products of the fad or the fad itself is endorsed by a celebrity or
   self-proclaimed "health or fitness guru"
 * The diet claims it's better than all the others
 * The diet claims it's "new"

Generally speaking, every diet program that promises a weight loss of 5 lbs (2
kg) per week is utter nonsense! Why? It's almost impossible - unless you weight
A LOT - to lose so much fat every week. Nor is it healthy.

Yes, you will lose weight in a short period of time. But it's not all body fat
[/how-to-determine-your-body-fat-percentage/], mostly water and muscle, which
explains the rapid weight loss.

Basically, your metabolism
[/metabolism-explained-and-5-natural-ways-to-boost-it/] adapts to the amount of
energy you feed your body. Hence, you burn calories less quickly than usual to
"survive" longer.

As soon as you go back to your normal eating behaviour, the water you've lost
gets replaced, your muscles don't and you still burn less calories than you used
to. Meaning, you'll most likely gain even more weight back, since it's now
easier to eat more than you burn.

See, what might work in the short term doesn't translate to long-term success,
good health and mental wellbeing.

Why they don't work
See, fad diets just don't work in the long run. They come and go as quickly as
the new #1 hit on MTV.

The truth is, they don't teach you how to change your relationship to food,
which might led to obesity in the first place.

Do you want to solve the problem, or merely fix the symptoms? Just fixing the
symptoms usually means you're going to have to deal with the problem again a
little further down the road.

They're too restrictive


A too restricted diet will most likely lead to binge eating
[/break-free-from-binge-eating/], which is in some cases the reason for obesity.
Even if you can maintain an extremely low calorie intake for a few days, sooner
or later you will feel the effects of consistently underfeeding yourself.

The "Yo-Yo" effect
Restricting yourself to very few calories not only affects your body weight, but
also your metabolism, hormones and health.

Being in a caloric deficit, hormonal adaption occurs, which might cause your
body to burn less energy while at rest. Those hormones are leptin, ghrelin
[/leptin-and-its-role-in-weight-loss/], thyroid hormones and testosterone. And
yes, all of them are affected on a weight loss diet.

One of the worst things you can do after losing weight is to dramatically
increase your caloric intake back to normal. Do this and you will gain even
more
back than you've lost [/reverse-dieting/].

They don't change your relationship to food
For many people when, why and how they eat food has to change before they can
reach a healthy body weight.

Instead, fad diets will most likely worsen your relationship with food due to
the creation of an artificial, unsustainable eating environment.

Figure out where your eating habits are out of control. When it comes to
achieving long-term weight loss you have to make small lifestyle changes every
day. Small changes will lead to big result which will last a lifetime.

They aren't nutritionally sound


Balance is so important and I just don't get it why so many people choose to
restrict themselves. Healthy living [/healthy-habits-that-arent-healthy/] should
enable you to live a happy, fun and amazing life. That's the fuel your body and
your soul needs. If you feel restricted on your diet, you restrict yourself from
enjoying and embracing.

Plus, cutting out complete food groups can lead to nutritional deficiencies and
hormone imbalances. Moreover, being on a too high caloric deficit for several
days or even weeks will leave you drained.

Extremes are never healthy
[/exposed-and-solved-15-biggest-nutrition-myths-debunked/], remember that! In my
opinion, cutting out foods you love isn't a good idea. A better way is to
incorporate them into your diet as a treat every now and then.

You will lose muscle mass
Since they only encourage you to restrict your eating habits, they miss out on 
encouraging healthy exercise [/the-best-13-habits-and-tricks-of-fit-people/],
such as weightlifting.

Without an adequate calorie intake and stimulation, your body doesn't build or
hold onto muscles.

Furthermore, even on the best high protein diet, you'll lose some muscle mass,
which burns most of your calories throughout the day, even with regular
exercise. Hence, after a restrictive diet, you burn less calories on a normal
day than you did before.

Remember, the more lean muscle tissue you have, the better is your metabolism,
meaning you're burning more calories.

Your wallet will take a hit


All these meal replacement bars and shakes, supplements and other equipment you
need will take it's toll on your wallet.

Stop spending ridiculous amounts of money on nonsense
[/how-to-diet-on-a-super-tight-budget-2/], when real whole food is so much
better for your overall health! Think logically here. Why should a meal
replacement bar provide you with more nutritional value than the actual food?
Doesn't make sense, does it?

You'll most likely feel fatigued
What happens when you're not eating enough for a few days?
[/8-valuable-no-starving-tips-to-eat-healthy/] You will become tired and
unmotivated.

Trending fads don't give your body what it actually needs. That's why your body
is sending a message that there is a problem, that needs to get fixed. Lack of
energy, concentration, focus and even hair loss are not uncommon.

But what does work then?


Here's the trick to a healthy lifestyle with long-term success in weight loss:
Work on your eating habits, incorporate long-term changes over time and eat a
well balanced, nutritious diet.

Remember that no hyped food trend should eliminate whole food groups from your
diet. And why not eat a very wholesome and nutritious diet and enjoy a
chocolate
bar [/3-ingredient-pistachio-chocolate-bark/] every now and then? You don't have
to feel guilty if you crave something sweet.

Actually, the basics of losing weight the healthy way are quite simple:

 * Calories are king. You have to consume less calories than you burn
   [/how-many-calories-do-you-really-have-to-eat-free-calculator/] in order to
   lose weight. Carbs don't make you fat! Fat does not make you fat! The goal is
   to eat as many calories as possible, while still being in a slight caloric
   deficit (10-20% tops)
 * A diet high in protein will lead to better results across the board. Even
   when consumed calories are equal! Aim for roughly 2g per kg / 1g per pound of
   body weight per day
 * Don't do high fat AND high carb. Some people do better with high carbs, some
   better on high fat. Don't mix both
 * You don't have to do any sport to lose weight. But, it's easier when you work
   out, because you can eat more and you'll look better in the end
 * Make sure to focus on weight lifting [/benefits-of-weightlifting/], instead
   of cardio

Have you tried a fad diet before? If so, which one and how was it? Let me know
in the comments down below.

I'm a creature of habit, why I used to weight myself every morning. I found this was a way to keep myself accountable and to stay motivated with my goals. 

Here's why I finally broke up with the scale and why you should too!

The scale and I had a love-hate relationship for a long, long time. I'm a
creature of habit. So I used to weigh myself every morning. I found this was a
way to keep myself accountable and to stay motivated for my fitness and
nutrition goals [/stay-on-track-with-your-weight-loss/].

During my bikini competition prep [/bikini-competition-journal-show-day/] I
developed a really unhealthy relationship with the scale. I started to weigh
myself several times per day, which didn't change after the competition
[/2-weeks-after-the-competition/] and I got quite discouraged to see the number
slowly increase.

As I realised that the number on the scale set my mood for the day and how I
feel about myself, I decided to throw it away.

Why you should break up too
Your self-worth is taking a toll


The scale is by no means a measurement of your self-worth
[/guide-to-a-healthier-body-image/]! We all have our goal weight in mind and
there's nothing wrong with that (in fact, it can be quite motivating).

However, you are more than a damn number! Don't allow a scale to determine your
worth, value or your self-image. It's tragic that my daily weigh-in determined
how I was going to feel about myself in just 5 seconds.

Do yourself a favour and don't let a piece of plastic determine how you feel
about your self.

It hinders you to truly listen to your body
Weighing yourself often can really get into your head. Back when I did that, I
woke up feeling good and energised. But then I stepped on the scale and it read
heavier than what I thought it would. Boom, now I no longer felt energised, but
fluffy.

You stop listen to how you actually feel. Living a healthy lifestyle is about so
much more than losing weight. Your mood brightens, your skin clears up, your
energy levels raise, your focus sharpens. Start to take notice of how healthier
choices affect your body and mind.

You easily forget about non-scale victories


There are so many other noticeable changes, than just your weight! You'll miss
out on them if the scale is your only measurement of success. Here are just a
few:

 * When your clothes are suddenly two sizes smaller
 * When your diet is well balanced [/break-free-from-binge-eating/] and your
   cravings are gone (and the binge eating, too)
 * You're no longer ashamed to wear a bikini
 * When waking up early to work out
   [/the-best-13-habits-and-tricks-of-fit-people/] becomes the norm
 * Getting off certain medication
 * When you can lift heavier than two weeks ago
 * When you discover new cuts
 * When you realise the seatbelt on the plane has more room

There are tons of other non-scale victories. Remember to celebrate them too
because they actually show the change in your lifestyle! Let them make you
proud. The change in your health and body is the most important aspect during
this journey - take notice of every small change. Don't let a number take over!

It doesn't accurately measure your health and weight loss accomplishments


Just started with weightlifting [/benefits-of-weightlifting/]? Then your weight
can actually increase or stagnate, because you add more muscle mass to your
frame, while losing fat. This is called "newbie gains". Meaning, you might
experience a period of rapid improvement in strength, size and muscle.

Many people still think that the less you weigh, the healthier you are. This is
utter nonsense.

Your weight tells only very little about whether you're moving in the right
direction with your health or not. Furthermore, it tells nothing about your
relationship to food [/14-simple-food-swaps/], hormones
[/leptin-and-its-role-in-weight-loss/], digestive health or inflammatory status.
All of which are crucial parts of a weight loss & fitness journey.

It can be addictive
Believe me when I say, that the scale can be a very addictive tool. Especially
nowadays, when women often feel the pressure to be a certain size. We tend to
attach more meaning to things than is rational.

Your weight fluctuates throughout the day


Weighing yourself daily isn't an accurate method.

Did you just go to the bathroom, eat a big meal, drink a lot of water or is it
"that time of the month"? So many things can make the number go up or down.

Even throughout a month. There are certain times where you might be heavier. For
example, the day after a good feast [/regain-focus-after-a-cheat/] or after a
salty meal. You'll retain a lot of water due to excess carbohydrates and sodium.

However, if you choose to use a scale to track your progress, weigh yourself
weekly or monthly to spot a trend in your body weight. Weigh yourself in the
morning, after your first toilet visit. This way you'll get the most accurate
readings.

The scale can't measure your lean muscle mass
Is it fat or is it muscle? The scale can't tell, because all it measures is your
overall body weight. Even body fat scales are nonsense. One problem with them is
that they are completely inaccurate. Many variables affect the results,
including how hydrated you are, when you last ate and exercised, and even
whether your feet are highly calloused or dirty, as well as the type and quality
of the product itself.

Rather use the mirror to determine if you look leaner/better/more athletic than
last week. Numbers aren't everything!

How to measure your success instead
Take progress pics


Losing weight doesn't happen over night. It's a gradual process where you can
sometimes forget how far you've come.

To notice the change, start to take "before" and "after" pictures from different
angles. Do them monthly to get an accurate comparison. Always use the same
camera, angles and the same lighting. Don't fool yourself!

The jeans-test
It's one of the nicest ways to tell if you're losing weight. Nearly everybody
has a favourite pair of jeans, dress or shirt lying around, which is too small.
Try it on. If it's less tight than before, than your hard work is paying off.

Actually, your clothes can fit looser even if the scale doesn't move.

Measure body fat percentage


Here's the thing: you don't want to lose weight, but rather body fat
[/how-to-break-through-plateau/]. Measuring your body fat percentage
[/how-to-determine-your-body-fat-percentage/] is a nice method to track that.

Not only is it necessary to figure out how many calories you need
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] to lose fat,
maintain or gain muscle [/build-muscle-mass-and-lose-body-fat/], it's also a
very good indicator of how lean you are - way better than the useless BMI.

To measure your body fat percentage you can use callipers, pictures or you can
take a DEXA scan. Callipers are a cheaper way to measure your body fat -
compared to the DEXA scan. The cheap ones are not very accurate and the "real"
ones cost around 200 bucks. And they can be errorprone as well.

The reason why we recommend using pictures: it works and is good enough. If you
are honest to yourself, you'll get close to your real percentage range. Plus
it's free, quick and you don't need any equipment.




Do you want to try to ditch the scale, but you are nervous? Here's a challenge
for you: Don't weigh yourself for the next 30-days. Start to focus on how you
feel and become more in-tune with your body.

Let me know how it's going in the comments down below!

Should you use a weight lifting belt and if so, how do you properly use it, to improve performance in the gym?

Do you need a lifting belt?

Ah, supplements and workout gear. The two areas where gym rats like to spend
huge amounts of money without seeing any results.

But before I drift off and rant about testosterone booster, fat burner, BCAAs
and others, let's focus on lifting belts.

In some gyms it's almost like a fashion statement to wear a lifting belt. People
who barely squat or deadlift their own body weight wrap belts around their core.
Even for warm up sets.

And just by the way they wear the belt (or even the type of belt itself), you
can tell they don't even know what the belt is good for and how it works.

So before I go through each of these points separately, let me give you a quick
decision shortcut:

Short version
If you can answer one of the following questions with "yes", you could think
about buying/using a lifting belt:

 * do you have a back/spine/core injury?
 * do you bench press at least 1.5x your body weight?
 * do you squat at least 2x your body weight?
 * do you deadlift at least 2x your body weight?

None of the above? Then you most likely don't need a belt!

Long version


What a lifting belt is used for and how
A lifting belt can increase strength and reduce risk of injury by increasing
intraabdominal pressure. Basically, because you're able to push your abs against
the belt, you have more pressure and therefore more stability in your core
section. Which then in turn can improve performance and decrease injury risk.

And that's where most people get a belt wrong: they either use it to compensate
a bad form or don't use it correctly, because they wear it way too lightly. A
lifting belt has to sit very tightly around your midsection. If you can walk
around with it after your set, you're doing it wrong. You have to be able to
push your core against the belt. If you wear it like a fanny bag, it's useless.

But why the specific questions above? If you have an injury, a belt can be a
good idea to take load off your back, spine and core. And it can also help with
strength, if you're already very strong and you're reaching your body's limit.
In that case, you can go beyond your limit by using a belt.

If you're not even remotely close to your limit, which is the case for 99.9% of
gym rats out there, you're not doing yourself a favour. You use your core less
during workouts and therefore build less muscle mass in that area.

And guess what, the reason you have abs, is to stabilise your body, so use them
for that! They are not there, so you have a visible six pack
[/why-your-abs-arent-showing/]. That's just a side effect.

If you prematurely use a belt, you'll limit yourself in terms of muscle growth
and you'll always need a belt, even for light weights, because your core is
underdeveloped. And then I even see people doing crunches, because they want
more abdominal muscle. Just don't use a belt for squats and deadlifts, mate!

But how do you get it tight? The most common way is to pull in your stomach in a
bit and close the belt rather tightly. When you release your stomach, the belt
will fit very tight. Don't overdo it though. You still have to be able to breath
and bend enough to perform the actual exercise.

In the beginning leather belts are a little bit harder and might feel
uncomfortable. Use it for a few workouts and it will get better!

Which belt should you buy?
Alright, so now that you know if you really need one and you still think it
would be a good idea, which one should you buy?

Fairly simple actually. You want a high quality belt that is rather thick and
sturdy. The flexible ones are plain nonsense. You might as well just wrap a
piece of foil around your core and save some money.

A decent belt should be roughly 9mm thick, have a very strong buckle, around
4"/10cm wide and made out of leather.

A good starting point is any belt that looks like this:



Or if you prefer a different buckle, like this:



The weight lifting belts from RDX [http://amzn.to/2uI5T9M] bring a great value
for the price, if you want a specific recommendation.

Conclusion
Most people don't need a weight lifting belt and would be better off, and have
better results, by spending their money on good, solid food
[https://slickcoach.teachable.com/].

So unless you're in one of the aforementioned groups, don't even think about a
belt, even when you see tons of weak people in the gym running around with one.

If they'd know what they are doing, they wouldn't be as weak as they are!

Learn from the guys/gals that look like they know a thing or two AND can explain
it. If they can't explain it, run, because they most likely only look this way
because of their genetics or pure luck. Keep that in mind.

And hey, if you're not strong enough yet, but still want a belt - just get
stronger and you can legitimately use one ;)

Happy lifting!

After 20 weeks of strict diet, I know that sticking to a diet plan can wear on your nerves. But I also learned how to keep myself consistent and motivated.

11 secrets to stay motivated with YOUR weight loss

You start out on fire. You're motivated beyond limits, you don't even crave junk
food and you exercise like a beast. But then you suddenly hit a rough patch and
you can't stop thinking about that chocolate cake until you finally give in.

Sadly, most of the people who try to lose weight do not succeed. In fact, some
of them gain weight after a failed diet out of frustration.

After 20 weeks of strict diet
[https://blog.slickcoach.com/bikini-competition-journal-1-day-out/], I know that
sticking to a diet plan can wear on your nerves and your determination. I know
it's not always easy or a walk in the park. But I also learned how to keep
myself consistent and motivated throughout my journey.

Let me share with you what I've learned to stay on track and let me help you
smash your weight loss goals.

It's not a sprint, it's a marathon

Tell yourself that every day. Trying to sprint through a marathon will set you
up for failure and it's not healthy at all. You need to get into the right
mindset to maintain healthy weight loss. Slow and steady.

You can't lose something in a few weeks, that took you years to put on. Give
your body and your mind the time they need to adapt to the new habits. Aim to
lose around 0.5 kg/ 1.1 lbs per week. Don't know how many calories you need to
eat to lose weight healthy? We made an calorie calculator for you!
[https://blog.slickcoach.com/how-many-calories-do-you-really-have-to-eat-free-calculator/]

It takes us about 66 days on average to make a new behaviour a habit. Keep going
and don't be discouraged when things don't change over night.

Track your weight loss, but not daily


Weigh yourself regularly to measure your success, but once a week is totally
fine. By that you're not derailed by daily fluctuations.

Plus, follow some general rules: Weight yourself at the same time of the day -
preferably right after you wake up and you went to the toilet, on an empty
stomach, just in your undies. Write down your weight somewhere. In that way, you
can see how much progress you've made, or if you need to change things a little
bit in order to keep losing body fat.

If you don't want to rely on the number on the scale, start taking your 
measurements. It's a lot more accurate and you will visually see where you lost
the most of your body fat. Don't rely on body fat measurements from scales, 
they
are proven to be unreliable and error prone
[/how-to-determine-your-body-fat-percentage/]!

Plan your meals

One of the most important things! Plan your meals at least a day ahead in order
to stay on track when you get hungry. A lot of people have good intentions when
it comes to cooking or buying groceries, but when the hunger strikes they're not
prepared and it's a lot easier to grab some fast food. Planning when, how much
and what to eat [https://blog.slickcoach.com/how-to-track-your-food/] will keep
you on track with your diet plan.

Additionally, keep freshly cut fruits or veggies in your fridge or with you,
along with some delicious nut butter (but keep in mind, that nut butters have a
lot of calories, don't use too much).

Get support

I honesty never thought I'd say that, but support is so important. There will be
days when you just want to quit. And that's when you need people who believe in
you and who push you through those downs. You can't always do everything by
yourself.

Plus, if you surround yourself with like-minded people, which are on the same
journey as you are, you are less likely to make poor eating choices or even
think about quitting. It doesn't have to be a support group. A friend, family or
people from your gym is all that it takes. Or just the public! Post your plans
on Instagram, Youtube or Facebook and keep those people in mind, when you need
somebody to hold you accountable.

Believe me, it's really encouraging to know that there are people who want see
you succeed!

Know yourself

You know yourself the best. If you know you can't resist that chocolate bar, 
work it into your meal plan. It's much better than restricting yourself, losing
control and start binge eating.

If you know you could have what you're craving for, you will more likely stay on
track.

Furthermore, classifying certain foods as "off limits" won't help anyone. 
Forbidden food is only more attractive to you. As history shows ;)

Don't buy "problem foods"

If you have constant cravings for sweets
[https://blog.slickcoach.com/the-reasons-you-may-be-craving-sugar/], fried or
processed food and find yourself saying, "I'll just have one little bite from
time to time", but always eating the whole damn thing, stop buying it! It's that
simple.

You're creating a comfort zone for your self sabotage. Just stop, okay. You will
feel much better, not having this stuff in your home. If it's in the cupboard,
it will be eaten.

"X" off the days

This is one personal tip that helped me and our clients a lot. Visually seeing
the days you stayed strong. Doing this feeds the part of the brain that wants to
accomplish things, which will keep your motivation high and reminds you day
after day of the lifestyle you want to live.

Search online for a free annual calendar or simply take the one above, print it,
pin it on your fridge and 'x' off each day you sticked to your diet.

Stop that "black & white" thinking

Nowadays you read it nearly everywhere: those "all or nothing" approaches to
achieve a healthy lifestyle.

You can have some unhealthy snacks at a party and - believe me - your diet isn't
ruined! We're all humans, we're not perfect. Of course, you can have a
cheeseburger too every once in a while (moderation and balance is the key!).

Instead of thinking of the day as ruined when consuming "forbidden food", try to
put the past behind you and keep going. Get your head back in the game. Learn
for the next time or learn to enjoy your treats mindfully. That's much better
than knocking yourself down and start binging, because of your frustration.

A few off-plan treats really make the difference in the long run, as long as you
know how to balance them right.

What works best for you

This is something very close to my heart: Everybody is different!

The meal plan I created for myself doesn't work for you, and the same goes for
my workout routine. You need your own individual meal plan
[https://www.slickcoach.com/].

There is no perfect way of dieting that works for everyone! That's why it's so
bad if coaches and nutritionists suggest the same diet to all their clients.
Nature doesn't work like that.

You have to find a way of eating and exercising that you'll enjoy, find
sustainable and can stick to. Otherwise it won't work.

The best diet
[https://blog.slickcoach.com/what-is-the-best-diet-in-the-world-to-lose-weight/] 
shouldn't be a diet, it should be a better lifestyle with healthier habits which
you can adopt step by step.

Celebrate success

But not with food!

Reached your weight loss or exercise goal for this month? Then it's time to
celebrate!

Rewarding yourself for your achievement can encourage you to more success. Buy
yourself the new album of your favourite band, go to the cinema for a movie, buy
that lovely dress you wanted for a while now.

Just don't reward yourself with a deep dish pizza und ice cream. It defeats the
purpose.

Get moving

Getting some fresh air will not only boost your mood, but will also distract you
from eating. Sometimes the only thing you can think about is when you can
finally eat your next meal. Trust me, I know.

Physical activity is the solution
[https://blog.slickcoach.com/full-body-workout/]. While weightlifting is the
best solution for a strong, healthy and lean body, adding more simple, low
impact activity like walking throughout the day will increase energy expenditure
as well. Without putting stress on your central nervous system like running
would.

Always keep the ending in mind. What do I mean by "ending"? See, that's the
point. There is no ending. Weight loss is not about losing your excess body fat
and than go back to your old behaviour. It's primarily about changing your
lifestyle to become healthier and then lose weight.

Most people can't keep their weight off after they fought so hard to lose it,
because they embarked into a highly restrictive diet plan just to reach that
goal weight, and then stop when they reached it. Those diets are not sustainable
and often times not healthy.

But remember, only 10% of your weight loss journey comes from activity. The rest
is the right nutrition!

The biggest challenge in staying consistent is that life happens. There can
always happen something that will distract you from working out or eating
healthy. For that reason, it's so important to focus on forming new healthier
habits instead of quick fixes and unrealistic diets.

Consistency makes all the difference between results and regret.

What motivates you to stick to your diet? Let me know in the comment section
below.

11 secrets to stay motivated with your weight loss

How to structure a low carb/high fat (ketogenic) diet, who should follow it and what types of foods should you eat? Explained in this compact article!

Diets explained part 2: Low carb/high fat (keto)

This is the second blog post in a series of posts about the 3 most important
diets: high carb/low fat [/diets-explained-part-1-high-carb-low-fat/], (s)low
carb/medium fat [/diets-explained-part-3-s-low-carb-medium-fat/] and low
carb/high fat (keto).

These diets are the main building blocks for everyone who wants to lose body fat
and/or gain muscle mass. There are no other "secret" diets out there. Everything
else is just a subset of one the above.

Because in the end, calorie balance
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] and macro
nutrient distribution [/the-basics-what-are-macros-and-micros/] is what matters
the most!

Every one of these posts has the same structure, to make it easy for you to
compare. They contain the necessary information to start your diet right now.
Because you don't have to spend hours to understand the fundamentals of fat
loss, it's quite simple. So I kept all posts as short as possible.

Now, let's dive right in! This post explains the low carb/high fat diet, also
known as ketogenic diet or short: keto.

Macro nutrient distribution
 * Less than 50g of net carbs [https://www.youtube.com/watch?v=0ecPHPbzLAY]
 * Roughly 2g per kg body weight of protein (you could potentially go a bit
   lower)
 * Remaining calories from fat

Simple as that. No, fat does not make you fat, that's nonsense! Too many
calories make you fat. Period.

Don't be afraid of dietary fat! In this diet, it's your primary fuel and you
need it. If you follow the plan outlined below, you'll be fine. Don't
under-consume!

Focus on
Very low carb fruits like berries and vegetables, like broccoli or spinach. No
high carb foods like potatoes, rice, banana, bread, pasta etc. or even legumes.
50g of net carbs are not much.

High quality protein [/the-basics-what-is-protein/] from fatty meat and dairy or
soy products, if you're vegan. Don't be scared of the fatty cuts. Enjoy some
bacon!

Healthy fat sources [/the-basics-what-is-dietary-fat/] like fatty meat, fatty
fish (or fish oil), nuts, cheese, butter, eggs and avocado. No trans fats! All
other fats are fine, including saturated fats. Just make sure to get a good mix
of all fats.

No or very little alcohol [/correlation-between-alcohol-and-fat-loss/].

Sample meal plan structure
Subject: 80kg | 16% body fat | male

Keep in mind:

 * Carbs: 4kcal per g
 * Protein: 4kcal per g as well
 * Fat: 9kcal per g

If muscle gain is the main goal

 * Caloric needs to gain muscle mass: 2.900kcal
 * Macro breakdown * 50g carbs = 200kcal
    * 160g protein = 640kcal
    * 2.900kcal - 200kcal - 640kcal = 2.060kcal remaining = 229g
      fat
   
   

Keep in mind that high fat diets can be used for muscle gain, but are not
optimal!

If fat loss is the main goal

 * Caloric needs to be in a caloric deficit: 2.100kcal
 * Macro breakdown * 50g carbs = 200kcal
    * 160g protein = 640kcal
    * 2.100kcal - 200kcal - 640kcal = 1260kcal remaining = 140g
      fat
   
   

Done. Hit these macros and you're good to go. Job done! Seriously. That's it.
You don't have to hit them religiously of course. But if you shift your macros,
try to rather eat more fat and protein and less carbs, in order to stay in a
state of ketosis. Don't eat more than 50g of net carbs. Not relevant to fat
loss, but you'll most likely feel better.

You don't have to do any exercise to lose body fat
[/correlation-between-exercise-and-weight-loss/], but you will get quicker
results, if you add some.

Who should do low carb/high fat
People who:

 * Are mostly sedentary
 * Have bad insulin sensitivity (do you feel sluggish after a high carb meal?
   then you have bad sensitivity!)
 * Are (pre-)diabetic
 * Struggle with satiety with a weight loss diet based on carbs
 * Enjoy fattier meals, rather than starchy ones (eggs, bacon, butter and the
   like)
 * Find it simple to follow a diet that strips away carbs (easy to manage, just
   eat stuff that has no carbs)

What to do next
Calculate your caloric needs with the nifty calculator below and then apply the
rules above to determine your macro nutrient distribution.

Then get yourself some nice food to fill those macros by tracking your food
[/how-to-track-your-food/] and reach your goals!

If you have further questions, go right ahead and let me know in the comment
section down below, I'm happy to help!

How to structure a high carb/low fat diet, who should follow it and what types of foods should you eat? Explained in this compact article!

Diets explained part 1: High carb/low fat

This is the first blog post in a series of posts about the 3 most important
diets: high carb/low fat, (s)low carb/medium fat
[/diets-explained-part-3-s-low-carb-medium-fat/] and low carb/high fat (keto)
[/diets-explained-part-2-low-carb-high-fat-keto/].

These diets are the main building blocks for everyone who wants to lose body fat
and/or gain muscle mass. There are no other "secret" diets out there. Everything
else is just a subset of one the above.

Because in the end, calorie balance
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] and macro
nutrient distribution [/the-basics-what-are-macros-and-micros/] is what matters
the most!

Every one of these posts has the same structure, to make it easy for you to
compare. They contain the necessary information to start your diet right now.
Because you don't have to spend hours to understand the fundamentals of fat
loss, it's quite simple. So I kept all posts as short as possible.

Now, let's dive right in! This post explains the high carb/low fat diet that
most bodybuilders and athletes use.

Macro nutrient distribution
 * At least 0.5g per kg body weight of fat
 * Roughly 2g per kg body weight of protein
 * Remaining calories from carbs

Simple as that. No, carbs don't make you fat, that's nonsense
[/the-basics-what-are-carbohydrates/]! Too many calories make you fat. Period.

Focus on
Unprocessed carbs like sweet potatoes, rice or fruits. Unprocessed food doesn't
make you fat, but it's not ideal and unhealthy. The less processed, the better. 
As little added sugar as possible [/the-reasons-you-may-be-craving-sugar/].

High quality protein [/the-basics-what-is-protein/] from lean meat and dairy or
lentils and soy products, if you're vegan.

Healthy fat sources [/the-basics-what-is-dietary-fat/] like fatty fish (or fish
oil), nuts, eggs and nut oils as well as avocado. No trans fats! All other fats
are fine, including saturated fats. Just make sure to get a good mix of all
fats.

No or very little alcohol [/correlation-between-alcohol-and-fat-loss/].

Sample meal plan structure
Subject: 80kg | 16% body fat | male

Keep in mind:

 * Carbs: 4kcal per g
 * Protein: 4kcal per g as well
 * Fat: 9kcal per g

If muscle gain is the main goal

 * Caloric needs to gain muscle mass: 2.900kcal
 * Macro breakdown * 40g fat = 360kcal
    * 160g protein = 640kcal
    * 2.900kcal - 360kcal - 640kcal = 1.900kcal remaining = 475g
      carbs
   
   

If fat loss is the main goal

 * Caloric needs to be in a caloric deficit: 2.100kcal
 * Macro breakdown * 40g fat = 360kcal
    * 160g protein = 640kcal
    * 2.100kcal - 360kcal - 640kcal = 1.100kcal remaining = 275g
      carbs
   
   

Done. Hit these macros and you're good to go. Job done! Seriously. That's it.
You don't have to hit them religiously of course. But if you shift your macros,
try to rather eat more fat and less carbs, in order to keep your hormonal
balance in check. Don't eat less than 0.5g/kg of fat! Protein is fixed.

You don't have to do any exercise to lose body fat
[/correlation-between-exercise-and-weight-loss/], but you will get quicker
results, if you add some.

Who should do high carb/low fat
People who:

 * Need a lot of (explosive) power, like strength athletes and construction
   workers. Basically people who need a lot of strength all week
 * Have good insulin sensitivity (do you feel sluggish after a high carb meal?
   then you have bad sensitivity!)
 * Are not (pre-)diabetic
 * Can control themselves when eating carbs and enjoy carb-rich meals
 * Want to increase muscle mass

What to do next
Calculate your caloric needs with the nifty calculator below and then apply the
rules above to determine your macro nutrient distribution.

Then get yourself some nice food to fill those macros by tracking your food
[/how-to-track-your-food/] and reach your goals!

If you have further questions, go right ahead and let me know in the comment
section down below, I'm happy to help!

The best guide to determine how many calories you should eat on a daily basis, including a free calculator, based on the latest science!

How many calories do you really have to eat + free calculator

Calories are king. You have to consume less calories than you burn in order to
lose weight. Carbs don't make you fat! Fat does not make you fat! Too many
calories make you fat!

But a lot of people seem to be confused about the amount of calories they have
to consume. There are a lot of bad calculators out there. And most people
overestimate their daily activity levels and therefore consume too many
calories.

The following calculator uses one of the best formulas out there to accurately
estimate the calories you need on a daily basis. Activity levels are expressed
in a way that better suits most people's daily lives.

We used it both for ourselves and our clients and over time noticed it was very
accurate. Once you entered all necessary facts, it will also give you a pie
chart of the macro distribution of your calories, based on your dietary goal,
defaulting to a standard high carb, high protein diet.

Have a try first, below it, I'll get into a little bit more detail:

The details
With our calculator, you'll have a very good starting point for your current
diet goal, whether you want to bulk or cut. But if you want to understand the
reasoning behind it better, keep on reading.

Calories
As mentioned earlier, calories are king. Don't get fooled by some media articles
and "diet gurus". It doesn't matter if you eat high carb, low carb, keto, paleo,
vegan or only Snickers. Deficit means fat loss! Yes, you can and will lose
weight by only consuming Snickers bars all day. As long as you are in a caloric
deficit. I tried it :)

Macros
Of course, it's not very healthy to do so. Nor is it easy, since candy is very
dense in calories and doesn't keep you satiated for long.

Plus, study after study has shown, that a diet high in protein will lead to
better results across the board. Even when consumed calories are equal.

This, in part, comes down to the thermic effect of food. To keep it short,
20-30% of the calories you consume from protein are needed to digest the food.
Therefore 200g of protein will increase your daily expenditure by 160-240 kcal.
Fat has basically no thermic effect and does not increase your expenditure.

Calories in, calories out still hold true though! But by consuming higher
amounts of protein, your overall deficit becomes bigger due to higher caloric
expenditure. Simple math.

The higher amount of protein will also spare muscle on a fat loss diet, which
means you'll not lose as much muscle on a cut as you would on a diet low in
protein (your body will not only burn fat on a deficit, but muscle too!).

So high protein it is. In general, aim for roughly 2g per kg of body weight or
1g per pound of body weight per day. Going a little bit higher than that could
be necessary to protect muscles even more, depending on your genetics. But don't
do 300g protein diets like some bodybuilders do! Your kidneys will thank you.

Now that we have protein figured out, we have fat and carbs left. Depending on
your body type, genetics and preferences, you should have one of them high and
one low. Don't do high fat AND high carb! Some people do better with high carbs,
some better on high fat. If you're unsure, try our [FREE diet
check](/free-diet-check/" target="_blank).

Workout
Let's get it out of the way. You don't have to do any sport to lose weight.
Again, caloric deficit. But, it's easier when you work out, because you can eat
more (see our activity dropdown in the calculator) and you'll look better in the
end.

Make sure to focus on weight lifting, instead of cardio. Yes even the ladies.
You won't get "too muscular", that's a myth! If that were the case, men would
grow like weed due to their 10 times higher testosterone levels. And yet, how
many guys in the gym don't look like they even lift? Lift ladies, lift!

Weight lifting will increase your muscle mass and therefore the calories you
burn, even when you sleep. Cardio will only burn calories while you do it, plus
you'll most likely burn muscle doing it as well. Especially on steady state
cardio like jogging (on the treadmill) for an hour. Yikes!

Stick to the diet
Please, try the calories above for at least 2 weeks straight. You'll lose "a lot
of weight" in the first week. Because your body gets rid of excess water. The
second week is more important, because that effect is gone. If you lose roughly
0.5kg/1lbs in the second week, keep going until you have a week where you lose
less than that. Cut your calories by 200 and continue. That's it.

Remember to weigh yourself first thing in the morning after you went to the
bathroom. Never in the evening or during the day! Make it a habit to weigh
yourself once a week, write down the results and act according to above rules.

Let us know if you have further questions, by shooting us an email at 
cheers@slickcoach.com [mailto:cheers@slickcoach.com] or contact us on
[Facebook](https://www.facebook.com/slickcoach" target="_blank) and [Twitter](
https://twitter.com/slickcoach" target="_blank). We're happy to help!

Use the calculator on your own site/blog
By the way, if you have visitors on your own site or blog and want to offer them
our calculator as well, feel free to use the following code to embed it directly
into your page. It's free and will always be!

<iframe height="705" src="https://widget.slickcoach.com/" frameborder="0"></iframe>

The best guide to determine your own body fat percentage and what to look out for, when doing so

How to determine your body fat percentage

Short story
If you are a male, compare yourself to the following pictures:



If you are a female, use these:



Long story
Determining your body fat percentage is relevant for several things. Not only is
it necessary in order [to figure out how many calories you should
eat](/how-many-calories-do-you-really-have-to-eat-free-calculator/"
target="_blank), it's also a very good indicator of how fit you are - way better
than the useless BMI, which some old school doctors still use.

There are several ways to come up with an estimate however, but most of them are
rather useless. Let's check them out.

Scale


Newer scales have a feature to determine your body fat percentage. Don't use it!
It's not just inaccurate in general, but also changes within it's inaccuracy,
which means you can't even use it to see a trend.

Scales use a electric impulse that is send through your body. Based on the time
it takes to get back to the scale, your BF is calculated. But not only body fat
and muscles change the outcome, also simple stuff like the amount of water you
drank.

On top of that, the measurement in itself is usually wrong and off by at least
5%-10%. SKIP!

Pictures
The reason we used pictures as the recommended way is: it works and is good
enough. If you are honest to yourself, you'll get close to your real percentage
range. Plus it's free, quick and you don't need any equipment.

Everyone is different, so 15% on a male can look quite different on another
male, but it's close enough. There's no way you look like 15% in the picture
above but actually have 25%. Which could be the case with other methods!

Keep it simple. Use pictures and the mirror.

Caliper


Calipers are a cheap way to measure your body fat. But, the cheap ones are not
very accurate and the "real" ones cost north of 200 bucks.

Furthermore, the formulas used to calculate the body fat percentage, based on
the measurements taken, are flawed. For instance, regardless which formula I
use, they say I'm at 5% BF all year around. Some even said 3%, which is
basically almost dead.

Even with a huge amount of margin, I could never get above 10%, even though I
clearly was at least at 15% at the time.

Not to mention the fact, that most calipers don't have a decent way to determine
if you pushed too much or not enough. So even the measurements taken can be off
by several millimeters, even when done by the same person!

Save your money!

DEXA (DXA) scan


Now this one is interesting. A DEXA scan can be done for roughly 50-75 bucks and
is very accurate. It literally scans your body for bones, muscles and fat. You
even get a picture of your body, showing you where you have your fat.

But it's obviously not super cheap and you need to find a place who administers
such a procedure. Smaller towns, especially in Europe won't offer a DEXA scan.

And even with this, you can get wrong-ish results, because every machine is
different, every procedure is administered differently and so on.

However, if you have the money, the time and the option, go ahead, it's
certainly the best way to measure your body fat with current technology and the
body image is funny too.

Check out this video, if you want to see the difference in body fat percentages,
in relation to fat distribution, measured by DEXA scans:

Healthy ranges
To look athletic, men should be between 6 and 15%, women between 10 and 20%. But
, the lower ends are only sustainable for a few days and should not be
considered a goal unless you want to compete on a bodybuilding stage.

A healthy range year around is 10-20% for men and 15-25% for women.

This changes of course from person to person. Naturally lean people can get a
bit lower without having side effects, but not much.

If you go below the healthy thresholds for too long, you'll experience side
effects. Apart from non-visible issues (hormones mainly), noticeable problems
are:

 * Men have basically no sex drive
 * Women don't get their period anymore
 * Both genders: depression, no energy, prone to heart problems, feeling cold,
   bad skin

To wrap this up: essential body fat percentages for men are 3% and 8% for women.
Below that you could literally die!

It doesn't matter
Lastly, your body fat percentage doesn't really matter. Again, to figure out
your calories, it's necessary, but a picture-comparison works for that. Nobody
cares about 100 calories more or less, especially because food labels can be 10%
off (by law). So not even that is accurate.

Other than that, nobody cares if you have 15, 20 or 25% body fat. If you look
great naked or at the beach, people will be like "nicely done" rather than "oh
boy, that's 12.421% right there!"

Worry less about body fat and more about your diet, consistency and health!

Sometimes it can be very challenging to add new healthy habits to our routines
[/how-to-improve-our-health-with-small-steps]. Tracking what you eat will help
you understand how many calories and nutrients you get in your diet, which can
be very beneficial to your health. That’s why we think you should give it a try.

In fact, studies have shown, dieters who track their food on a daily basis lose
twice as much weight as those who don’t. Food tracking is one of the most
important things when it comes to reaching your fitness and health goals.

Maintaining a food journal can additionally help you realise where you have to
improve your diet and maybe swap certain foods for a much healthier alternative.
However, writing down what and how much you eat is less about losing weight and
more about knowing what kind of foods you’re eating, how it affects your body in
the long run and maybe even expose certain food sensitivities.

When I started to track my food it was an eye opening experience. Often times
you don’t even realise how many calories a small portion can have.

So here are a few tips and tricks to start tracking your eating habits and gain
control of them.

Control your calories
It’s the most important lesson I’ve learned: How calorie-dense the foods I eat
really are. You start to realise that one tablespoon of olive oil has 110
calories! And suddenly you just ate over 1000 calories for one meal and you’re
not even close to being satiated.

Start using measuring tools
Using measuring cups and a kitchen scale can help you understand food
quantities. You will also learn more about portion control and what types of
food you can eat in larger portions and which you should rather eat in smaller
portions.

Be in a caloric surplus or deficit
Keeping a food journal will not only tell you your total calories of the day,
but you can start figuring out if you are eating more calories than you need (or
less). Eating more calories than you burn causes weight gain and eating less
causes weight loss. It’s as simple as that (mostly).

Watch out for nutritional information [/how-to-read-nutrition-labels]
Most of the digital trackers are doing this automatically, but if you decided to
start a physical journal, you have to remember this. Make sure you’re getting
enough of the mandatory nutrients, like carbohydrates, healthy fats, protein,
vitamins and minerals. Compare foods and see which ones contain more vital
vitamins or minerals than others.

Track everything!
This is one of the most common mistakes and I’ve done that too: not tracking
everything I eat.

Food tracking is meant to estimate how many calories you have eaten. There are
small volume foods that you won’t even associate with “food”, which can be
really calorie-dense.

These foods can be olive oil (again, 1 tablespoon has 110 calories), salat
dressings, dips and sauces, spreads and toppings, milk (in coffees and such) and
especially sugary drinks. If you’re not tracking really everything, you will
sabotage your own weight management.

Compare your days
Most people eat differently at work, school or on the weekend. Look for patterns
that may influence your eating behaviour.

If you eat out more on certain days, for example when you have to work late,
then you should consider meal preparation on the weekends. Start planning ahead
for days where you just don’t want to or can’t cook.

Track physical activity too
Record both the kind of exercises you do and for how long you do them. It’s even
more important if you want to gain muscle, because you have to increase your
caloric intake as well. On top of that, you will begin to see how exercise will
affect your hunger [/correlation-between-exercise-and-weight-loss].

However, don’t eat burned calories back if you’re trying to lose weight! Just
because you took a 30m run, doesn’t mean you can eat one more donut.

Plan your meals in advance
Structure your food intake by writing down a plan for the week. It should be
much easier for you to stick to your diet when you know what you should be
eating.

Conclusion
Once you tracked your food for a while, you’ll have a much better understanding
of portion sizes and calories. With this knowledge, you’ll be able to estimate
calories and even macros [/the-basics-what-are-macros-and-micros] in meals you
didn’t cook (eating out, thanksgiving, etc.), which is both very important to
stay lean and to have a healthy relationship with nutrition.

Happy tracking!

How to: Track your food

If you have bad habits, they can cause big damage to your mind and body quickly.
It doesn’t matter if it’s eating too fast, drinking a little too much (alcohol)
or spending way too many hours in front of the TV.

Did you know our bodies give us warning signals long before we realise our
health is in danger?

There was a time when I didn’t really listen to my body. And I didn’t care
either. I just ate too much unhealthy, fatty, sodium-rich food, spent too much
time televiewing, got barely enough physical activity, and let the wrong people
into my life, which dragged me down all the time. I really wasn’t happy and so
anxious at that time. I thought that’s how life is going to be. My self-esteem
was at an all-time low.

But suddenly my then-boyfriend decided to break up with me out of nowhere, and
looking back now, that was the best thing that could have happened to me.

I started realising where I was going to end if my lifestyle wouldn’t change
right now. There was a time when I was so active and open minded. I wanted to do
so much with my life, but I was never going to reach any of my goals with this
attitude. So I had to change. And I’ve changed.

Sounds familiar to you? Maybe you should also break with some bad habits!

“That is easier said than done” you may think now. You know what? It is easy.
There are some simple hacks which have a huge impact on your health.

A healthy lifestyle doesn’t have to begin with a big, dramatic, challenging
change. Making small changes and incorporating them into your life slowly will
increase the likelihood of sticking to them. In fact, you more likely want to do
more for your health in the future.

Cut sugar and starch
Eating too much high-sugar [/healthy-sugar-alternatives] and high-carbohydrate
food [/the-basics-what-are-carbohydrates] makes you feel like crap. Sounds
challenging? Of course it can be, but when you’re creating a new habit, it’s
best for you do start small so you don’t become overwhelmed.

Willpower is like a muscle and it’s growth takes some time. Start by eating no
high sugar or high starch foods for four days per week. After two weeks, move to
five days per week and so on.

Read food labels
You have to pay more attention to what you’re eating and drinking. Therefore 
start reading food labels [/how-to-read-nutrition-labels], become familiar with
the list of ingredients and start to take notice of everything you put in your
mouth. Usually the longer the list of ingredients, the more chemicals have been
added to the product and the worse the product is for you.

The order of the ingredients is also related to the amount that’s in the product
(it starts with the largest quantity and moves on to the least).

Drink enough water
We can’t live without water! Staying hydrated is one of the most important ways
to stay healthy, maintain a proper body weight and keep you sharp between the
ears.

Without sufficient water in your body, your cells get congested, your skin can’t
detox, and your bladder and kidneys won’t work properly. When you feel thirsty,
your body is already insufficiently hydrated. You can make a habit of drinking
water first thing in the morning and with every meal to help stay hydrated.

Never consider sweetened juices, soda or coffee as a substitute for pure water.
Both sugar and salt as well as caffeine dehydrate the body. If you are like me
and can’t kick the morning coffee habit, be sure to drink a tall glass of water
along side of it to make sure you aren’t dehydrating yourself. Remember, don’t
drink calories!

Start to read more
Or if you don’t like to read, then listen to podcasts. Do something that is
challenging you and makes you think. Most of us won’t even read unless there’s
an exam in sight.

But you know what? Everyday of our lives is an exam. You have the opportunity to
grow beyond your present barriers and circumstances every day. Each day is a
chance to become a better person.

Here are some book recommendations for you:

 * The 4-Hour Work Week: escape the 9–5, live anywhere and join the new rich by
   Timothy Ferriss
 * #AskGaryVee: one entrepreneur’s take on leadership, social media, and
   self-awareness by Gary Vaynerchuk
 * Ishmael: a novel by Daniel Quinn
 * Living with a seal by Jesse Itzler

Manage your stress
Most of the time, bad habits are simply a way of dealing with stress and
boredom. You might not want to hear it, but physical activity
[/correlation-between-exercise-and-weight-loss] plays a big role in reducing and
preventing the effects of stress, but you don’t have to spend hours in the gym
to experience the benefits.

Exercise releases endorphins that boost your mood. It can also serve as a
valuable distraction to your daily worries. Just take your dog for a walk or
start walking or cycling to the grocery store, instead of taking the car or the
bus.

Stop cooking everything in olive oil
Yes, it’s true: Olive oil is packed with heart-healthy antioxidants and 
monounsaturated fats [/the-basics-what-is-dietary-fat], which are known to lower
“bad” LDL cholesterol and raise the “good” HDL cholesterol.

But most people are using it simply too often or way too much of it. If you’re
cooking on high heat, skip it or use coconut oil instead. However, (a little bit
of) olive oil is a great choice for making a salad dressing.

Go to bed earlier
A proper amount of sleep reduces stress, keeps your heart healthy, reduces
inflammation, makes you more alert during the day, helps you lose weight and
reduces your risk for depression. You will think clearer, feel better and look
better.

Keep in mind: Creating a healthy lifestyle requires consistency. Start small and
go after it!

How to: Improve our health with small steps

Just because the packaging says “all natural” doesn’t mean it’s good for you
All those hard-to-pronounce words can be very overwhelming, but in order to make
healthy decisions you have to face reading the nutrition and ingredient labels.

Today consumers are more conscious than ever. That’s why manufacturers now use
some tricks to convince people that their products are healthy. Ignore the short
“labels” on the front when it comes to the quality of the food. The ones on the
back are where it’s at.

Reading labels is a very tricky business. We’ve got some information for you,
which will help you understand those nifty labels and interpret them correctly,
so grab some food out of your fridge or cupboard and let’s get started.

Begin with the serving size
Watch out for both the serving size, which is the amount people eat normally and
the number of servings in the package. These serving sizes are more often than
not much smaller than portions people actually eat, even when dieting for fat
loss.

The nutritional information on the label applies mostly to one serving. So total
calories are calculated per serving and the same is the case with the amount of
fat, protein and so on. Don’t confuse one serving with the whole container, that
would be an awful mistake. In most countries there is also a “per 100 gram” (or
similar) — section, focus on that for easier calculation.

Be aware of labelling claims
They are designed to catch your attention and convince you that the product is
very healthy. But most of them mean something totally different/unexpected:

Light: Products which are advertised with “light” are processed to reduce either
calories or fat. Some of them are simply watered down. Be aware of extra added
sugar.

Natural: It doesn’t have to mean, that the product is ‘natural’ in any form. In
fact, it just means that the manufacturer, at some point in the process, had a
natural source of food to work with. Not very natural if you ask me...

Gluten-free: Don’t confuse ‘gluten-free’ with healthy. The product is just free
of proteins found in wheat which some people can’t tolerate. Gluten-free
products can also be highly processed and often times contain too much trans
fats and sugar. Plus they are unnecessarily more expensive than their “normal”
counterparts.

Organic: This label only certifies organically grown products, but organic sugar
is still sugar. For that reason it says nothing about whether a product is good
for your health or not. But organic fruits and vegetables are most likely of
better quality than non-organic ones.

No added sugar: Come on. There are enough foods out there that are naturally
high in sugar (jam for instance). So no added sugar is almost a joke. Plus:
sugar substitutes can be added but the product could be still labeled with 'no
added sugar'.

Low-calorie: This label just means that the product has roughly 1/3 less
calories than the same brand’s original product. It doesn’t mean that it’s
really low in calories, but in general a useful label.

Check the ingredient list
The ingredients of the product are listed descending by quantity, which means
that the ingredient listed at the top makes up the biggest percentage of the
final product.

Look through the first three ingredients and check if they include refined
grains, sugar or hydrogenated oils. If the product includes one of these, you
can be pretty sure that it’s unhealthy.

Instead consider items that have listed whole foods as their first few
ingredients. If the ingredient list is longer than 2 to 3 lines, it most likely
is a highly processed product.

Watch out for (bad) fat
Do this by focusing more on saturated and trans fats
[/the-basics-what-is-dietary-fat]. You want your foods to contain fairly little
of these two and more of mono- and polyunsaturated fats. Although saturated fats
are not as bad as some people thought in the past, trans fats are still very bad
for your body.

Remember, that “fat-free” doesn’t mean calorie-free and that those products
often contain added sugar.

Don't get too much sodium
The majority of people eat way more sodium than the recommended ~2–3g per day,
because they eat too much processed and packaged food. Mind your salt levels and
make sure that snacks like pretzels and bars have low amounts of sodium.
Especially if you suffer from high blood pressure.

Dietary fiber
Your daily goal of fiber should be around 10–20g per 1.000 calories consumed per
day. Aim at least for 4 gram per serving in any item that contains grains.

A decent amount suggests that your food is more than just empty carbohydrates.
Fiber is also known to slow down digestion to help you stay full for longer.
Stay away from ‘added fiber’ products — you want to consume products that have
natural fiber in them instead.

Whole foods
If you have the opportunity, always choose whole foods and avoid processed
foods. Whole foods don’t need an ingredient list, because the whole food is the
ingredient. Rule of thumb: if you can determine the ingredients of your meal by
simply looking at it, it’s most likely nutrient rich and healthy.

In all the other cases: Read it before you eat it!