Floordeboor

A Dutchie getting fit!

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My views on weight loss

So everybody has their own views on weight loss and how to achieve it. I’m not a personal trainer, I’m not a nutritionist. However, I have had a lifetime experience with dieting and gaining weight and I’m also a physician so I know a thing or 2 about the human body. (By the way, this on the right is me when I was working in a hospital in Ghana)

I will summarize my blog postings about my views here on this page.

Overall weight loss related:

My weight loss story (How I lost 75 lbs and still counting)
The Factory
Are fat people just lazy? (Spoiler alert: the answer is NO)
What about that ‘Healthy lifestyle’?
Three degrees of contagion (yes, being fit is contagious)
The ‘All or nothing’ principle
Kcal in/out and fat burn zone
Mindset over diet

Nutrition:

Mealprep page
Nutrition is the key to weightloss!
What is clean eating?

Exercise:

Why weightlifting is great for losing weight!
Weightlifting 101
Swimming makes you fat??
How to get abs
How to get that perfect behind

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6 thoughts on “My views on weight loss”

Illanovo

31 January 2015 at 14:26

Hi “Dutchie”! Am I impressed with you!!! You are an excellent example of perseverance – the only way to achieve ANYTHING! well done lady & keep up the good work.xxxx

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- floordeboor
  
  31 January 2015 at 14:32
  
  Thank you! 🙂
  
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Pingback: How to get that booty, strike a pose! | Floordeboor
New Journey

24 March 2015 at 05:40

How are you doing…?

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- floordeboor
  
  24 March 2015 at 05:56
  
  I’m very fine, a bit quiet on my blog, because I’m very busy now, but will be writing again from next week!
  
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Pingback: My views on weight loss – visionptrandwickblog

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When he makes breakfast 😍 #breakfast #sortofhealthyeating

This morning's scene: preparing lunch and dinner for a busy day. I have lectures in the evening after work, so I needed dinner too. I fried the chicken and boiled eggs last sunday to prep for this week. The rest of it is cut fresh for the salads. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #dinner #healthy #health #protein #lunch

Today's lunch! I have not made a full mealprep this week, I had a busy weekend, but I did prep a bit (boiled eggs, fried some chicken for the dinners). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 339 Protein: 27 Carbs: 11 Fat: 21 WW points: 5 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: 1 hand full of raw spinach 5 cherry tomatoes 1/2 yellow bell pepper 1/4 avocado 65 gr smoked trout 5 gr pinenuts 1 boiled egg 16 gr goat cheese with honey Salt and pepper ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #lunch #healthy #health #protein

Breakfast at my balcony. This has become my chillspot recently, I'm trying to start my day here every day. 🌱🌳🌿🍀 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 493 Protein: 48 Carbs: 24 Fat: 33 WW points: 4 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: 4 eggs 1/2 zucchini 1/2 yellow bell pepper 2 tomatoes 1 onion 2 hands full of spinach 2 wasa delicate crisp 10 gr peanutbutter Salt, pepper, italian herbs No stick spray Cooking: Cut up all the veggies and fry them in a non stick pan. Mix the 4 eggs with the spices. Add the eggs to the veggies and stir till done. Drizzle peanutbutter in top (or don't of you find this combination disgusting 😉). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #breakfast #healthy #health #protein

Tonight's dinner! I have a wedding and 2 birthdays this weekend so I wanted a healthy start 😁 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 619 Protein: 46 Carbs: 44 Fat: 26 WWpoints: 6 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: (weighed raw) 100 gr spinach 1/2 bell pepper 100 gr cherry tomatoes Sprouts 65 gr smoked trout 2 eggs 100 gr boiled soy beans 2 eggs 10 gr pumpkin seeds Salt BBQ spices Balsamico cream Cooking: Boil the eggs, boil the sweet potato with it for 5 minutes. Then cover with the spices and naadje in the oven for 20 minutes on 180° Celsius. Cut everything else and put it together. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #dinner #healthy #health #protein

Breakfast smoothie 😍 I have not posted anything this week, I'm still here though 😁 It was a very busy week with work and evening activities. The weekend will be busy too, I'll probably do a very easy salad-prep for the week tomorrow. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #breakfast #healthy #health #protein

Sunny mealprep is done! I eat yoghurt with oats and fruit as breakfast, which I'll prepare every morning. I'll post some of my meals during the week to share more details. Some are a bit similar to some of last weeks meals, because my post night shift brain didn't want too much work 😉 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #dinner #healthy #health #protein

Tonight's dinner is quite big calorie wise, but I didn't really have lunch and had a 0 point breakfast. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 845 Protein: 42 Carbs: 71 Fat: 43 WW points: 18 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: (weighed raw) 65 gr lentil pasta Veggie-mix: 1 zucchini A few mushrooms 1 small onion A few spring onions 1/2 can of artichoke hearts (120 gr) Sauce: 1 garlic clove 50 gr coconut milk 15 gr pine nuts 1/2 can of artichoke hearts (120 gr) Topping: 50 gr smoked salmon 1/2 avocado Salt and pepper Cooking: Boil pasta like on package. Sautée the zucchini, mushrooms, onion and half of the artichoke. Sauce: bake pine nuts, puree them with the rest of the artichoke, coconut milk, salt and pepper. Mix the sauce with the veggies and heat a bit. Put the pasta and the rest together, top it with the salmon and avocado. Enjoy! 😋 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #dinner #healthy #health #protein

Best post workout lunch ever 😉 It's my day off so no mealprep, but eating what I feel like eating 😁 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 560 Protein: 35 Carbs: 16 Fat: 41 WW points: 7 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: 100 gr raw spinach 100 gr cherry tomatoes 1/2 avocado 50 gr smoked salmon 30 gr mixed sprouts 2 eggs boiled 15 gr raw almonds ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #lunch #healthy #health #protein

Mealprep lunch 😍 Check out my previous mealprep post to see how I use my meals. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 504 Protein: 45 Carbs: 49 Fat: 14 WW points: 8 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: (weighed raw) 50 gr spelt couscous 10 gr pine nuts 150 gr chicken breast 1/2 zucchini 1/2 eggplant 1/2 red bellpepper Olive oil Moroccan spices Cumin Garlic Salt and pepper Cooking: Marinate the chicken in the spices. Prepare couscous like its instructions. Sautée veggies with some salt, pepper, garlic and cumin. Fry the chicken in a bit of olive oil. Use pine nuts raw or roast them for extra flavor (all my pans were in use and I was not really feeling patient so I just used them raw 😂). Eating: I ate it cold at work and it was delicious 😍 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #lunch #healthy #health

Morning snack! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 225 Protein: 14 Carbs: 20 Fat: 7 WW points: 0 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Veggies, an egg and home made beet-hummus: Ingredients: (weighed raw) 4 portions: 1 can of chickpeas (260 gr) 1 beetroot (raw or boiled) 1 clove of garlic 1 lemon Chilli pepper Cumin Salt Cooking: blend everything together and add salt and spices to taste. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #snack #healthy #0points

Tonight's dinner, check out my previous meaplrep post to see how I use my meals! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 357 Protein: 38 Carbs: 38 Fat: 4 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: (weighed raw) 50 gr red lentil pasta 130 gr cod 200 gr mixed italian veggies Olive oil Salt and pepper Italian spices Cooking: Boil the pasta. Fry the cod with some salt and pepper in a bit of olive oil. Sautée the veggies with italian herbs. Variegation: add some goat cheese. Eating: heated in the microwave, it was a bit boring like this but nutritious and filling! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #dinner #healthy #health

Tonight's dinner! Check out my precvious mealprep post to see how I use my meals. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 530 Protein: 37 Carbs: 41 Fat: 23 WW points: 8 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: (weighed raw) 40 gr black rice 200 gr organic tofu 200 gr mixed Asian veggies 10 gr peanutbutter powder 20 ml coconut milk Curry powder & Asian spices Salt and pepper Olive oil Cooking: Cut tofu, marinate in peanutbutter powder and spices. Boil the rice. Fry the veggies on high heat in a bit of olive oil, add some spices. Fry the tofu in a bit of olive oil, take from the stove before you add the coconut milk. Optional: add soy sauce. Eating: heated in the microwave, ate while chilling on my balcony 😍 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #dinner #healthy #health #diet

I finished mealprep super early this week because I have other plans for the rest of the weekend 😁. I will post about the meals during the week for everybody who's interested in the details! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #mealpreponfleek

One of this weeks mealprep dinners, check out the previous mealprep post to see how I use my meals. Couscous is great for mealprep, so fast and easy! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 433 Protein: 41 Carbs: 42 Fat: 9 WW points: 6 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: (weighed raw) 50 gr organic spelt couscous 150 gr chicken breast 1/2 red bellpepper A handful of cavolo nero 100 gr cherry tomatoes 2 gr Olive oil BBQ spices Salt & pepper + italian herbs Cooking: Marinate the chicken with the spices. Prepare the couscous like on the package. Bake chicken till done. Shortly sautée the veggies and add the herbs. (Option: mix pine nuts, lemon zest, feta cheese and fresh herbs like mint, cilantro and parsly with the couscous before serving for an extra bite and flavour) Eating: I heated it in the microwave before eating. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #diet #dinner #healthy #health

Today's lunch breakdown, it was really nice! I'm def ging to make this more often! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 483 Protein: 43 Carbs: 51 Fat: 9 WW points: 5 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: (weighed raw) 40 gr brown rice 150 gr chicken breast 65 gr corn 65 gr kidney beans 100 gr cherry tomatoes Cilantro fresh Oregano dried Taco spices Olive oil Cooking: Cook the rice. Marinate the chicken with the Taco spices. Shortly heat the tomatoes and add the oregano. Bake the chicken in a bit of olive oil. I used beans and corn from a can, so I rinsed it before putting together Eating: I ate it cold at work and it was yum 😍 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #lunch

Tonight's dinner: a @fitmencook recipe 😋 I believe he calls it a Thai shrimp salad, I love to call it peanutbutter salad, lol 😍 Let me know if you want the recipe, I'll tag you in his video! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #salad

Sweet & savory late light lunch 😍 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 165 Protein: 5 Carbs: 24 Fat: 5 WW points: 4 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients: 3 Wasa thin crisp crackers 10 gr spicy hummus 8 strawberries 3 thin slices of cucumber 3 cherry tomatoes ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #lunch

Today's mealprep for next week is done! I have other plants tomorrow, so that's why I'm prepping today 😊 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I eat yogurt with oats and fruit for breakfast. I will post a close-up of the meals and the meal specifics each day next week! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss

A part of yesterday's dinner looks a bit like something you'd find in a baby's diaper but I can assure you these lentils are really tasty 😉 Check out my previous mealprep post to see how I use my meals. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Kcal: 414 Protein: 23 Carbs: 51 Fat: 6 WW points: 5 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cost: €2,25 or $2,64 Ingredients: (weight is raw) 100 gr cauliflower 100 gr green beans 50 gr dried red lentils 40 gr quinoa 1/2 stock cube (right translation?) 2 ml olive oil 1/2 onion Curry powder, dried ginger, tumeric, kardamom, water Cooking: The cauliflower is raw, the beans are lightly steamed. I cooked the quinoa with a bit of the stock cube. I soaked the lentils in water for 30 minutes. Fried the onion in the oil. Added the spices. Added the lentils and water, cooked untill done (45 minutes), I stir regularly and add water of needed. I forgot to stir this time, so it's a bit burned 🙈. Eating: I picked the cauliflower and ate it raw, rest of it was mixed and microwaved. .. yummmm. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #weightlossjourney #weightwatchers #ww #afvallen #fitdutchies #fat2fit #obesetobeast #mealprep #mealprepsunday #foodprep #healthylifestyle #healthyeating #healthyfood #mealprepmonday #mealplan #mealplanning #weightloss #dinner #healthy #health #vegan #vegetarian

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