How to get that booty, strike a pose!

IMG_20150214_164425Yes, this is a picture of me, both are me and made on the same day. It might be a bit obvious, but it’s dead simple to make a before and after picture when it’s about that booty progress! Just adjust your posture, arch your back, point your toe and make 100 pictures and select the best.

 

The whole fitness industry is getting obsessed by the booty. I´ve seen a lot of ´fitness´ profiles on Instagram, promoting (selling) a program to get a booty. They have great booty pics of themselves and women fall for their programs like it’s the new 50 shades of grey. And don’t get me started about those ‘she squats’ pictures, they annoy me to the bone as you can see from their body that most have never seen a gym on the inside, at least not the weights room. Recently someone posted a gross picture of Kim Kardashian, showing clearly that she has booty implants and how messy it really looks. It still makes me shiver thinking about it. Getting a real nice booty can be simple and hard. Why? There are 3 reasons why it can be hard, I’ll sum them up for you:

  1. Genetics: You can be born with real nice round and full booty, just losing a bit of weight and a couple of months in the gym in the weights section can give you an amazing booty. If you’re born with a not so great booty, you can still get one, but it will definitely take longer and more work!
  2. Genetics part 2: how fast do you build muscle? If you’re a fast builder, it will take you less time than a slow builder.
  3. Starting point: If you’re obese, you won’t get that perky cute butt as fast as somebody who is only a few pounds overweight, simple as that!

So many people focus on squats. Well, there is more to life than only squatting. Here are my tips on getting a killer booty (no, not in 6 weeks, maybe not even 6 months, but it sure helps getting a nicer booty!).

  1. Lose weight by eating healthy and lifting weight. Most women need to lose a bit or a lot of weight before that booty becomes really visible. You can squat till you’re dead, but really, nutrition is more important than squatting! Check out this page of mine with posts about losing weight (nutrition and weightlifting).
  2. Train the whole body! Training one particular muscle group (the glutes) is almost impossible and also not really wise. Training multiple muscles will increase the natural release of growth hormones in your body, which will also make that booty grow faster. Aim for 3 total body workouts a week, check out this post about weightlifting if you don’t know where to start. Having a great back, shoulders, hamstrings, calves and quadriceps will make your booty even look better! Having great abs will also benefit your shape, check out this post about abs.
  3. Squatting is great, but there are other exercises more booty specific. I would advise to start with compound movements (squat, deadlift, split squats, lunges, leg press, step up, glute kickback) and end with more glute specific exercises (hip thrust, single straight leg deadlift, back extention, good mornings). If you focus on that glute squeeze and push the weights from your heels in most of these exercises, you’ll train the glutes a bit more. If you don’t know these exercises, look them up on bodybuilding.com. Don’t do all these in one setting, divide them over the week and add upper body exercises too!!
  4. Use it or lose it! If you’re sitting all day at work, make sure you create some space for walking. Take a walk before work and/or in your lunch break. Go to the bathroom furthest from your place, take the stairs instead of the elevator. Sitting all day is detrimental for a nice looking booty!

So now you know, there are no secrets in getting a nice booty. It’s just hard work and time that will get you there!

Mealprep week 6 breakdown

I always start with the fact that I don’t think everybody should mealprep, I’m writing this because I want to show people a way that most think is impossible or very hard. It can be done and it’s not even that hard! For more tips go and check out this mealprep 101 post. I kept it relatively easy during this weeks mealprep. So what did I make:

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Breakfast: superseed oats with pb and a banana (and I add blueberries and goji berries): With pb:7 pp, 275 kcal, 23 gr carbs, 13 gr fat, 16 gr protein. Without pb: 5pp, 224 kcal, 22 gr carbs, 9 gr fat, 14 gr protein. Check out this post for the exact recipe.

Snack 1: carrots and 1/2 bell pepper. 0pp, 64 kcal, 1 gr fat, 12 gr carbs and 2 gr protein.

Snack 2: banana-protein bread, The whole bread contains 1441 kcal, 30 gr fat, 179 gr carbs and 101 gr protein. A 1/6 slice (which is BIG) contains 5pp, 240 kcal, 5 gr fat, 30 gr carbs and 17 gr protein. Check out this post for the exact recipe.

Lunch: sweet potato, chicken, tomatoes and sugar snaps. My serving is 8pp, 408 kcal, 6 gr fat, 37 gr carbs and 47 gr protein.

Snack 3: 2 clementines. 0pp, 54 kcal, 0.4 gr fat, 11.2 gr carbs and 0.8 gr protein.

Dinner: yellow brown rice, cauliflower and a pork sausage (100% clean). 7pp, 348 kcal, 11 gr fat, 30 gr carbs, 28 gr protein.

Nutritional information of 1 day: 27pp, 1389 kcal, 36 gr fat, 143 gr carbs, 110 gr protein.

IMPORTANT: this is a VERY basic mealprep. I will add at least 1 questbar to get to my daily allowance, but will add more food on the days I workout. This is meant for an average women to lose weight when already close to goal. This will NOT be enough for an average male or female who doesn’t need to lose weight or for a very obese person! Calculate your specific needs on www.iifym.com.

Instructions:

I’m not going to write a complete shoppinglist anymore, because the chance somebody wants to do this exact prep is very small and it’s a huge time investment on my part. So generally, I do my preps like this:

I wake up Monday morning and start with the breakfast prep (recipe over here). Sometimes I already put everything in the pan on Sunday evening for easy and fast cooking. I eat 1 of the breakfast, then I’ll go shopping for the rest of the ingredients. When I come home, I pop the chicken (4 200gr pieces of boneless chicken) in the steam cooker, while I peel and cut the sweet potato (4×125 gr). I add those in the top layer of the steam cooker. Total steam cooker time is 60 minutes. Meanwhile, I preheat the oven and make the dough for the banana-protein bread (recipe over here). When the bread is in the oven, I wash the brown rice (4×30 gr) and boil it with tumeric, salt and hot curry spices for about 30 minutes. I also throw the sausages in a pan and fry them slowly for about 30 minutes (turning them from time to time). Usually around this time I have some waiting to do, I’ll use this for cutting/cleaning my veggies and put them in the tubs. Now some of the things are finished, I’ll let it cool down before I put them in the tub. I let the bread cool down partially and slice it into 6 pieces (eat 1 right away, nom nom). Let everything cool down properly before you put the lids on! Divide your portions using the weighing method I describe in my mealprep 101 post!

Enjoy!

Swimming makes you fat??

Today I want to write something about swimming. To start, I LOVE swimming, always have and always will. My mom called me a water rat when I was young (in a loving way of course). On holidays I could spend hours in de pool, playing, swimming, doing water ‘acrobatics’. Later on in life, I started speed-swimming when I had my knee injury and couldn’t do normal sports out of the water. I was actually not bad, but stopped due to time and motivational problems.

Last year, when I started my weightloss and getting fit journey, I started swimming once or twice a week before work. I did it for 45 minutes and then felt really accomplished. Until I read an article with the title ‘swimming makes you fat’. I was like: What?? I thought I was being very good by swimming, it’s easy on the joints for a very obese person, but if it makes you fat then why should I do it? I read the article and did some of my own research and found the following:cust_bg_87_1399620442455

Swimming on itself doesn’t make you fat, BUT: most people who go swimming to lose weight, do it in a slow pace and because of the weightlessness you actually don’t really get your heart rate up so you don’t burn more than when you sit at your desk. The problem is that people THINK they had a great workout, and tend to eat more to compensate the calories they never burned, so they can actually gain weight.

I wanted to see if this was true, so I bought a heartrate monitor that could get wet and works in pool water. I measured my heartrate during my 45 minutes in the pool and guess what, I didn’t even get into the first zone on the monitor. I was shocked, I thought I had some great workouts in the water, meanwhile I could’ve just laid in my bed (ok, I admit, I’m a lazy person). So instead of quitting swimming, I changed my routine. I did some reading and read a lot about HIIT (high intensity interval training). I did the following: I started with 5 minutes higher tempo swimming, the kind that will raise your heartrate to level 1. Then I did 30 minutes of HIIT. Normally you use the clock for HIIT, like 30 seconds fast and 30 seconds slow, but that’s kind of difficult in the pool. I chose to swim my fastest (the type that will leave you out of breath) from one side to the other and then swim medium speed back to my starting point then did this until 30 minutes were finished. After 30 minutes I did a 10 minute cooling down swim. This way, I burned about 300-400 kcal during this 45 minutes.

Currently I don’t swim anymore as weightlifting and climbing takes all of my time. I do think swimming can be a great cardio workout for very obese people or people who have injuries (and the elderly), because it’s easy on the joints, tendons and muscles. What you need to remind yourself of (if you want it to be a workout), is that it’s only a real workout when you raise your pace and get a bit out of breath. Personally, I’ve stepped away from the cardio-only view and started weightlifting to aid my weightloss. You can read about it in this post. I also wrote something on how to start weightlifting in this post. As you all know, exercise is great, but if you don’t control what you put in your mouth, it won’t make you lose weight: you can’t outtrain a bad diet!

Banana-protein bread recipe

So I’ve been looking for a good alternative for questbars. I love my questies, but I’ve been eating soooPicsArt_1422188847215 many of them, some days up to 3 or 4! I track everything, don’t worry, but it’s been heavy on my wallet. They used to cost even more over here, now it’s about 20 euro’s for a box containing 12. I’ve tried a couple of different homemade protein cupcakes, but in the end it wasn’t really what I wanted. Until I found a basic recipe for a nice bananabread by the lovely @jonboklofffitness on instagram. I adjusted the recipe quite a bit to fit my needs, here it is! It is so delicious! It contains more carbs than a questbar, but hey, it tastes good and has 17 grams of protein in 1 slice! The whole bread contains 30 pp, and because I want it to be 5pp like a questie, I divided it by 6, but those are huge chunks, so it’s easily divided by 8 or 10, making it a lot lower in pp per piece. I used oatflour and coconut flour. You can experiment by using different type of flours, but adjust the amount of ‘wet’ content when you use less coconutflour, because this type of flour makes stuff more dry and your PicsArt_1422188885239bread needs more wet ingredients to compensate.

Nutritional information:

The whole bread contains 1441 kcal, 30 gr fat, 179 gr carbs and 101 gr protein. A 1/6 slice contains 240 kcal, 5 gr fat, 30 gr carbs and 17 gr protein.

Ingredients:

  • 2 bananas
  • 80 gr of oatflour
  • 70 gr of coconutflour
  • 4 egg whites
  • 15 gr of raw cacao nibs (or the powder)
  • 20 gr of peanutpowder ( I used the natural type, with no other ingredients besides peanuts)
  • 1 apple (pealed)
  • 2 scoops of protein powder (I used 1 scoop of peanutbutter flavoured and 1 cookies and cream flavoured, my protein powder is 3pp per scoop)
  • 1 teaspoon baking powder
  • Cinnamon
  • Ground cloves
  • Vanilla extract (or use a bit of pumpkin spice to replace all these spices)
  • Pinch of salt
  • 150 ml of water
  • 15 gr goji berries (optional)
  • 15 gr mulberries (optional)

Instructions:PicsArt_1422188947971

Put the oven on 180C or 350F. Use a food processor to puree the following ingredients: bananas,apple, cacaonibs, goji berries, peanutpowder and mulberries. Put it in a bowl and add the eggwhites and the water. Put all the dry ingredients (except for the baking powder) in a separate bowl or plate and mix them a bit. Now add the flour mix slowly to your bananamix and use a mixer if you have one, because it clots easily. Now add the baking powder and mix shortly. Put everything in  cake-tray, or any type you want to use. Baking time might be less for those flat large trays! I used a silicone one, because you don’t need oil, paper or anything because nothing sticks to it! Now spread everything evenly and bake for 35-40 minutes. After this, I put the oven on 140 C or 280 F and let it bake for another 15 minutes. Let it cool down a bit before you cut it!

Costs:

Somebody commented about the costs, worrying that the flours and berries are costly and that this is an expensive bananabread. I was also kind of curious on how much it actually costs to make this, so I calculated everything, except the salt and the spices, because I don’t really know how to calculate them. The most costly thing was actually the eggs, as I used the best forest bred organic eggs. If you use egg whites from a box like I know you can buy in the US, the costs will significantly reduce. I used specific oat flour, but you can also process normal oats in a blender or mixer until its like flour, which can also reduce costs. The costs might also be different in different countries, but I don’t believe they will differ much! The whole loaf was 4.83 euro, which is 5.44 dollar. 1 slice would be 0.80 euro or 0.90 dollar. For me, a questbar is about 1.67 euro/1.88 dollar so it’s half of the price I would pay for a questbar.

  • Mulberries: 250 gr is 5.90 euro, 15 gr is 0.35 euro
  • Goji berries: 500 gr is 7.99 euro, 15 gr is 0.24 euro
  • Bananas: 2 for 0.40 euro
  • Apple: 1 for 0.50 euro
  • Oats flour: 1 kilo is 2.90 euro, 80 gr is 0.23 euro
  • Coconut flour: 500 gr is 3.90 euro, 70 gr is 0.55 euro
  • Eggs: 6 eggs for 2 euro, 4 eggs are 1.33 euro
  • Cacaonibs: 500 gr is 6.96, 15 gr is 0.20 euro
  • Whey protein powder: 1 bucket is 81 scoops is 34.90 euro, 2 scoops is 0.86 euro
  • Peanutbutter powder: 454 gr is 3.90 euro, 20 gr is 0.17 euro

The scale…. and why it´s not the scale but the mind that needs a change!

If you’ve ever followed a diet, you know the detrimental effect the scale can have. Getting on that scale after a week of very good behavior and a lot of exercise, only to see that you’ve gained a pound. Angrily, you walk to the pantry, get out those cookies and eat the whole package, because that healthy eating doesn’t even make you lose weight. Been there, done that!

OMG Scale

So what is weight exactly? Weight is something that’s a man-made agreement, measuring the gravitational force that’s pulling your body down on this earth. So, if you read this again, you see that it says nothing about the amount of fat, bone, muscle, water, other tissues or intestinal content (lol haha, I’ll talk about poop a lot in this post). We tend to zoom in on that fat, so  when we lose weight we think we lose fat and when we gain weight we think we gained fat. Fortunately, it’s not that simple!

Nowadays it’s popular to say ‘Oh, that’s water weight’, or ‘muscles are heavier than fat’. The last one always makes me lol, gaining a pound of muscle in 1 week…. really…. tell me your secret, because no bodybuilder on the heaviest schedule ever gained a pound of muscle in one week! There is some truth to it though, a very muscular person weighing 150 lbs will look much thinner than a non-muscular person weighing 150 lbs. Muscle doesn’t ‘weigh more’ than fat, muscle is denser than fat, so 1 lbs of fat is much bigger than 1 lbs of muscle. Ok, so let’s get back to the scale and your bodyweight.

Your body doesn’t have a calendar. It doesn’t know it’s weigh-in day. The body only cares about surviving and having homeostasis. Homeowhat? Homeostasis is a difficult way of saying: the body wants the internal conditions to remain stable and relatively constant. Examples are temperature, acidity, amount of salt dissolved etc. So, for example; you ate a lot of salt, the body wants a certain amount of sodium to water percentage, so to be able to maintain that percentage, your body will try to retain more water and you’ll weigh more. How to get rid of water weight? Why? Why do want to get rid of water weight? The body will autocorrect and automatically in a day or two it’s gone. It’s not fat, it doesn’t cause any harm, just relax, move on and let your body take care of itself!

So now let’s talk poop! This is a big contributor to weight fluctuations. How? Well, food eaten travels through your intestines until all nutrients are taken from it and you finally excrete it like poop. This doesn’t happen in a few hours. It differs from person to person and from time to time within the same person. It’s influenced by what you eat, how much you eat and how much you drink. Sometimes food takes more than a week to finally end up in the toilet. Did you know that carbs need a lot of water to digest? So if you’ve eaten a carb heavy meal, there’s a lot of water inside your intestines. No worries, when it’s digested, it’ll also leave again! A lot of women are obsessed by going to the toilet. They feel like they need to go daily or else something is wrong and they say they’re constipated. Actually anything between going 3 times a day and twice a week is normal! You don’t need extra stuff like those intestine improving yoghurts… Just eat enough fiber, fresh fruit and veggies and drink enough water, it will come! And go if you feel like it, because keeping it inside because you’re at work actually does create constipation….. So how does it affect your weigh ins? Well, if you just had a great, nice and big poop, of course you’ll weigh less than before you pooped. Does that affect your weight loss progress? Not at all!! The same can be said about eating something. You´ll weight more after a big meal than you did before you ate the meal. Does that make you instantly more fat? No! I sometimes read stories of people who weigh in at night and don’t eat anything during the day, only water and tea. That really sounds silly to me, because the weight of the food in your stomach doesn’t make you fat, and don’t you want to measure fatloss?

Ideally, weight shouldn’t be measured weekly if you can’t handle these fluctuations! Weekly weigh ins are great to track your progress though, I do it too, sometimes even daily! But I don’t let it ruin my mood, it’s just like that, the body takes care of itself and will regulate perfectly without us stressing about it! The long term progress is what counts, so please, do yourself a favor and don’t stress too much about those fluctuations. They are very normal and natural and sometimes don’t show the fat you’ve actually lost. Don’t worry, go on, you’re doing great!

Nutrition is the key to weight loss!

Nutrition is such a big and important subject in weightloss! You can’t lose weight without changing your eating habits! Really! I know all these extreme weightloss programs focus on exercise, you©2010 Nicolle Clemetson see people running and jumping all day and losing weight fast. Why? Because it’s good and fun television! It’s kinda boring to watch somebody eat their healthy food every day, saying no to cake at work and doing their healthy groceries. I do really love how motivating this Chris Powell is! And not to mention the amount of eyecandyness 😉 The same counts for those online fitness profiles. Don’t get me wrong, I love them too, like Katyhearnfit and followthelita on IG. The thing is that it’s just really exciting to see somebody build their body with exercises. Don’t forget me when you look at their vids!

As you might know, I follow the Weightwatchers program to lose weight. I love it and it really fits me, but other programs can also work. Losing weight is actually really simple, eat less energy than your body needs and it will burn your body fat to compensate for the amount of energy it still needs to function normally. There are so many ´rules´ people came up with and they really complicate things, like: don´t eat after 8 pm, don´t skip breakfast, don´t eat too many carbohydrates (I’ll refer to them as carbs from now on), don’t starve your body, eat more protein, don´t eat carbs for dinner, don’t eat gluten, don’t eat soy, don’t eat lactose, take vitamins, take meal replacements, eat every hour, eat 6 small meals, eat clean, eat paleo, don’t eat sugar, drink applevinegar every morning, don’t use light products, do intermittent fasting, make mealpreps, eat 10 bananas a day, stand on your head while drink a glass of cold water…. All these opinions makes me nuts and really confused. What to do??

Well, for starters, I’ve tried sooo many of these things. I really think some stuff might work for people, but I gotta tell you, most of these things don’t work for me. I like to keep it kind of simple, because if you give yourself so many rules, then there are also so many ways to fail and for most obese/overweight people failure leads to overeating/emotional eating and self hate, so my first advise is: set up something that you cannot fail! How do I do it? Well, I actually IMG_20150110_182441allow myself to eat everything. Yes, I can eat cookies, ice cream, pizza, wine, whatever. So, by allowing myself to eat everything, I cannot be mad at myself when I do J You can hear a big but coming… BUT: I track everything and I try to plan it and of course not every day and not in the amounts I used to eat them. I also don’t give myself time restrictions. If I want to eat something at 11 pm, I eat it. If I want to eat carbs at dinner, I eat it. There are some rules I gave myself though, the most important one is to eat enough protein. When you’re losing weight, your body is struggling to get energy and the stuff it really needs. If you don’t eat enough protein, your body might get some of its protein from your muscles and really, that’s the last thing you want when losing weight (less muscle=less energy burned). Protein is also necessary after weightlifting, because your muscles need it to build and get stronger. I also gave myself a ‘1-banana (or any other type of high kcal fruit) a day’ restriction. Weightwatchers lets you eat fruit and veggies without counting them, but some fruits like banana’s can contain a lot of kcal, so I try to eat only 1 a day. The last thing I try to do is to refrain from light products and try to eat as natural as possible (but enjoy my non-natural foods when I eat them!).

What I also learned during my journey is that not everything that makes you lose weight is healthy, and not all healthy things makes you lose weight. You get me? Let me give you an example: Avocado’s are healthy, they contain a lot of unsaturated fat, fiber, vitamins etc. One avocado contains roughly 230 kcal. So, if you normally eat IMG_20150121_1220262000 kcal daily and you maintain your weight like that, and you add a daily avocado, you’ll eat 2230 kcal daily, which will be more then you need and you start gaining weight. So now another example: You eat 2500 kcal daily and you are overweight and maintain your weight with this intake. You want to lose weight and decide to eat 1800 kcal daily. You start making different food choices and take light products to reduce your energy intake and get to the 1800 kcal daily. You’ll lose weight. But… is it healthy? Personally I believe light products are generally unhealthy as they add a lot of chemicals to it and sometimes uses sugar as fat replacement (I’ll talk more about sugar later). With this ‘diet’, you can also eat cookies and donuts every day, as long as you stay under your 1800 kcal goal. So, to conclude, by only eating foods that are considered healthy, it’s still possible to not lose weight and even gain weight. The other way around is also possible, you can lose weight while eating unhealthy things.

There are a lot of opinions and only a few scientific papers about the fact that not all calories are created ‘equal’. I think I’m kind of leaning towards this, instead of ‘a calorie is a calorie’, whether it come from an apple or a burger. Many people follow IIFYM (If it fits your macro’s). Macro’s are macronutrients, in other words; fat, protein and carbs. You count your daily intake and count kcal, fat, protein and carbs. So if a donut fits into your daily macro allowance, you can eat a donut. The same counts a bit for weightwatchers, if you have points for a donut, you can eat a donut. Though I like this idea of eating a donut daily (nomnom), the problem is that it is full of refined sugar and carbs. I’m not a carb-hater, really, but refined carbs I try to avoid as much as possible (but again, enjoy them thoroughly when I do eat them). Why? Well, it used to be a real popular opinion that we should avoid fats and dietary cholesterol to keep our arteries and heart healthy. Guess what, lately more and more research is showing that the beginning of atherosclerosis actually starts by small inflammations caused by fast rising bloodsugar levels (which you will get from eating refined carbs). Fast rising blood sugar levels also creates fast rising insulin levels to bring down the blood sugar. It sometimes ‘overshoots’ so the insulin rises too fast and the blood sugar falls too fast, creating hunger and feeling lightheaded, leading to eating more!

Did you know eating artificial sweeteners can also make the insulin levels rise? Our body is such a great working machine, when you taste something sweet, automatically, there are hormones produced to induce digestion, making the enzymes and making insulin to prepare for the coming blood sugar rise. BUT, if you only take something with artificial sweeteners (like diet coke), there is no rise of blood sugar, so your blood sugar will get lower because of the already made insulin, again creating hunger and lightheadedness. I sometimes do use artificial sweeteners, I just always combine it with something that contains complex carbs (like oatmeal), so I won’t get IMG_20150119_131222that blood sugar drop.

So again, I’m not a carb-hater paleo eating health nut. I do think that eating healthy is more than just reducing your calorie intake! It’s all about that balance, eat healthy on a daily basis and enjoy your indulges when you decide to take them.

Soon I will post something about vitamins, superfoods and supplements for weightlifting. Next post will be about that damn scale and why we should avoid standing on it!

What about that ‘Lifestyle’?

Lately, everybody seems to be talking about ‘it’s not a diet, it’s a lifestyle’. Today I want to look at this lifestyle change, why do we need it, what is it exactly and how do we achieve it?

So, a lot of people want to lose weight and get fit. What do we do, we choose a diet, we try to exercise more. We tend to see it as temporary, because we want to look fit for summer or look slim in our wedding dresses. But what we seem to miss, is that if you look at it as a temporary thing, you’ll risk sliding back to your old patterns and gain weight/get unfit again. Most of us seem to get this, so that’s why the ‘it’s a lifestyle’ phrase is becoming very popular. But what is it exactly? Because I see many people starting a diet and exercise routine and call it a lifestyle, but still talk about cheat weeks, planning to lose weight for their holidays (and gain everything back during their holiday), taking their car everywhere, talking about how to beat the scale by drinking only liquids on your weight in day, and watching Netflix all week (nothing against Netflix here… lol).

So what is changing your lifestyle exactly? For me, it starts with 1 thought: I have to control what I eat and exercise regularly for the rest of my life. This thought has led me to where I am today. A second thought also really helped me: life is a continuum of doing healthy and unhealthy things; the balance between them is what I try to reach. There is no ‘cheat day/week’, or this week I’m on holiday so I don’t have to care about my food/exercise. Or even more popular: I already screwed up this week, so I’ll have some more food this Screenshot_2014-07-27-11-57-44-1week and start again on Monday. We all like to see everything in a timely aspect, but let me tell you, the body doesn’t have a clock or a calendar. Time is handy in our world now, but too much stressed about. I’m going to translate a Dutch poem I once read: Time is invented by man, to count it and watch it go by. Only to not have to think about the fact, that it is us that go by! My message: see everything in a bigger perspective. Dividing your diet (ok, healthy lifestyle) into weeks and days and classify them as healthy or unhealthy is really a waste and unnecessary. Only drinking liquids so you can see a loss on the scale this week really seems silly to me. That’s only fooling yourself! (I’ll talk about that damn scale another time)

So how should we do it? Well, I only know how I do it and it really works for me. I do weigh myself every week and count my foods with the WW app. But, I don’t care what the scale says weekly, the bigger picture is more important. A total weight loss of almost 80lbs is what gets me, feeling so fit and healthy, having a lot of energy, being able to do more, seeing myself getting slimmer, having to buy new clothes because everything is too big, those are the things that matter. When I crave very salty soup on Sunday evening, I’ll still have it, even though I’ll see a massive gain on Monday due to the salt and water retaining. I don’t care, it doesn’t mean I’m less healthy or more fat! It’s the longterm habits and control over what you put in your mouth that determine how your continuum is going to look like.

This part was about the way we think, now let’s talk actions. Because really, achieving and maintaining a healthy and fit lifestyle is more about that action! It’s about taking your bike to the gym instead of your car. It’s about helping your neighborhood’s barbeque and making sure there are healthy options to eat. And while you are helping them, you’re also arranging some sportive activities for the children. It’s about enjoying some unhealthy food and not feeling guilty about it or calling it ‘cheating’. It’s taking your kids out to the park or to play sports in the weekend. It’s about thoroughly enjoying your holiday and not gain weight because you found out you that it’s more about being together, seeing a lot of beautiful stuff and enjoying the surroundings. It’s about putting healthy food in your fridge all the time. It’s about educating your family and friends about the way you want to live your life and cut those out that can’t accept that. It’s about planning and prepping for those difficult days. It’s about fighting for what’s right for you, and by doing that, influencing everybody around you!

So how do you create a healthy lifestyle for yourself?

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