Weightloss 101

Most recent update: 17 November 2015.

On this page you can find the basics of weightloss. Some of them might seem really obvious, but I know from experience they work. I like that these tips are easily incorporated in the day-to-day live. There is no need to go the extra mile. Which is good, for basic tips. As I continue losing weight, I do notice that I have to put in more and more effort, but that’s OK. Building it up slowly means that it is easier to keep up the good work.

I will update this page with more advise as I lose weight, so I know what works and what doesn’t 🙂


The Basics:
– WATER! Hydration is VERY IMPORTANT. So drink at least 2 liters of water per day.
– Start the day with a glass of cold water.
– Eat smaller amounts throughout the day. For example, I often cut an apple in pieces, and snack on that throughout the morning.
– Do NOT eat after 7/8PM (I put 8 there as the max, as I sometimes have classes til 6PM and then don’t get home till 7). Later in the day your metabolism slows down. Meaning that if you munch at night, your body would not burn all of that off, so it gets stored…
– Take the stairs rather than a lift
– Drink green tea: Speeds up metabolism!
– Try to eat slowly, remember it takes a while for your body to realise that it’s full.
– STOP EATING when you feel FULL
– Keep track of what you eat! This way you know how many calories you’re getting, and it makes it easier to address any problematic habits.

General Weightloss Tips
– Write down your goals.
– Keep your goals realistic. I find it better to have lots of little temporary goal weights for working towards (like every 5 kilo’s) than directly working towards my ultimate goal. This way it motivates you more when you reach your temporary goal weights.
– See what your BMR is: Basal Metabolic Rate=the amount of calories you burn per day to keep your body going. It’s the absolute minimum you need to sustain. Once you know this, DO NOT EAT more calories than your BMR
– Get enough sleep. Not getting enough can slow your metabolism down by 15%!
– FRUIT and VEGETABLES are your friends!

Intermittent Fasting
This is a term used to describe short fasting periods. I have tried intermittent fasting and noticed that I lost more weight, about 0.2 on what I normally lose on a diet of round about 1000 calories. It means I skip breakfast, and eat lunch between 11 AM and 1 PM, and dinner between 5 PM and 7 PM. I will have water or a herbal tea for breakfast.

The reason why it works, is because when you fast, your body has no other choice than use your fat reserves for energy. So you burn more fat. I checked this for myself, as I have a fancy set of scales that, apart from my weight also tell me my muscle percentage, my fat percentage, my water percentage and bone weight. And as my fat percentage is going down rapidly, I gain in muscle percentage. Win!

NB: I am at the present time (17 November) still overweight, so naturally I will lose quicker than a person who is not overweight. But I still think this is worth trying out.