Weight loss

A balanced lifestyle and nutritious diet are the keys to a healthy life and healthy weight loss. Important tips for weight loss include regular exercise, seeking (social) support, and keeping a food and weight diary.

In the Netherlands, 50.2% of adults are overweight, and slightly more than 15% of Dutch adults even suffer from severe obesity. It's therefore not surprising that many people wonder how to lose weight.

But beware! Crash diets are absolutely not a solution, no matter what benefits proponents claim. To lose weight in a healthy way (and maintain that weight loss in the long term), it is essential to make gradual, lasting, and beneficial changes to your lifestyle.

What is the best diet for weight loss?

The Mediterranean diet is often cited as the best diet, but in my opinion, there isn't one diet that is best for everyone, as nutritional needs depend on your age, gender, personal health status, physical activity, and personal goals.

However, some diets generally considered effective for weight loss are the Mediterranean diet, Plant-based diet, DASH diet, Paleo diet, and the Keto diet.

1. Mediterranean Diet

• Characteristics: Rich in vegetables, fruits, whole grains, nuts, legumes, fish, and olive oil. Limited red meat and processed foods.
• Benefits: Can reduce the risk of heart disease and diabetes. Promotes a healthy weight and a longer life.

2. Plant-based Diet

• Characteristics: Focuses on plant-based foods such as vegetables, fruits, nuts, seeds, whole grains, and legumes. Avoids or limits animal products.
• Benefits: Can aid in weight loss, improve heart health, and lower the risk of chronic diseases.

3. DASH Diet (Dietary Approaches to Stop Hypertension)

• Characteristics: Rich in vegetables, fruits, whole grains, and lean dairy products. Limits sodium, red meat, and sugary drinks.
• Benefits: Developed to combat high blood pressure. Can also aid in weight loss and lower the risk of heart disease.

4. Paleo Diet

• Characteristics: Focuses on foods available before the agricultural revolution, such as lean meat, fish, fruits, vegetables, nuts, and seeds. Avoids processed foods, dairy, grains, and legumes.
• Benefits: Can aid in weight loss and improve blood sugar levels and lipid profile.

5. Keto Diet

• Characteristics: Low in carbohydrates, high in fat, and moderate in protein. Aims to put the body into a state of ketosis, where it burns fat instead of carbohydrates for energy.
• Benefits: Many people report rapid weight loss with the keto diet. Long-term effects and safety are still subject to debate.

These are just 5 examples; there are many more diets aimed at weight loss, such as intermittent fasting.

What is a bad diet?

Diets are subject to trends, and it's not uncommon to see an influencer recommend a new 'amazing diet' that can help you 'lose weight fast'. Unfortunately, these diet programs are often not supported by scientific research.

Some examples of a bad or even outright dangerous diet are:

1. Hospital Diet

• Characteristics: Extremely low in calories, often less than 1000 calories per day, and usually consists of simple, low-nutrient meals like crackers, fruit, and lean dairy.
• Disadvantages: Unsustainable in the long term, can lead to nutritional deficiencies and muscle mass loss. Weight loss is usually temporary, and the yo-yo effect is common.

2. Cambridge Diet

• Characteristics: Extremely low in calories, ranging from 415 to 1500 calories per day, with meal replacement shakes, soups, and bars.
• Disadvantages: Difficult to sustain, can lead to nutritional deficiencies, dizziness, and fatigue. Weight loss is often temporary and can be followed by the yo-yo effect if normal eating patterns are resumed.

3. Carnivore Diet

• Characteristics: The Carnivore diet consists exclusively of animal products such as meat, fish, and eggs, without vegetables, fruits, grains, or other plant-based foods.
• Disadvantages: Very one-sided and can lead to deficiencies in essential nutrients like fiber, vitamins, and minerals. The high content of saturated fats and cholesterol can increase the risk of heart disease.

Weight Loss Tips

Do you want to lose weight sustainably and healthily? First, consider changing your habits and eating behavior. By improving your eating and lifestyle, you will be much better able to make a lasting difference for your waistline.

Some important things to consider before starting your diet journey:

• Choose only one or two things you want to change. The key is consistency – you want the change to become a new habit or behavior. Trying to change too much at once can lead to overly high ambition.
• Implement changes that best suit you and your lifestyle, as this increases the likelihood of you sticking to them.

People can lose weight healthily and maintain weight loss by taking several achievable steps. These are our 32 best tips for successful weight loss.  

Tip 1. Eat varied, colorful, nutrient-dense foods

Healthy meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to ensure that each meal consists of 50 percent fruits and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25 to 30 grams daily.

Eliminate trans fats from the diet and minimize the intake of saturated fats, which are strongly linked to the incidence of coronary heart disease.

Instead, people can consume monounsaturated fatty acids or polyunsaturated fatty acids, which are types of unsaturated fat.

The following foods are healthy and often rich in nutrients and important for weight loss:

• Fresh fruits and vegetables
• Fish
• Legumes
• Nuts
• Seeds
• Whole grains, such as brown rice and oatmeal

Foods you should avoid during weight loss are:

• Foods with added oils, butter, and sugar
• Red or processed meat
• Baked goods
• Bagels
• White bread
• Ultra-processed foods

In some cases, removing certain foods from the diet can lead to a deficiency in certain necessary vitamins and minerals.

A nutritionist, dietitian, or other healthcare professional can advise someone on how to get enough nutrients while following a weight loss program.

More about: What is processed food?

Tip 2. Keep a diary while losing weight

Self-monitoring is the crucial factor in successful weight loss. You can use a paper diary, mobile app, or a special website to write down every food you consume in a day. You can also measure your progress by tracking your weight weekly.

By keeping track of what you eat and drink, you can see the balance of your diet and realize where you can make changes.

You might notice certain foods where you can reduce portion sizes for easy wins, or where you can add extra healthy foods.

Tip 3. Exercise regularly

Regular exercise can help someone lose weight. Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.

One hour of moderately intense activity per day, such as brisk walking, is ideal. If an hour a day is not possible, dietitians suggest that someone should aim for at least 150 minutes per week.

People who are not normally physically active should slowly increase the amount of exercise they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.

In the same way that tracking meals can psychologically help with weight loss, people can also benefit from tracking their physical activity. Many free mobile apps are available that track someone's calorie balance after they have tracked their food intake and exercise.

If the thought of a full workout seems intimidating for someone new to exercise, they can start with the following activities to increase their activity level:

• Take the stairs
• Rake leaves
• Walk the dog
• Gardening
• Dancing
• Park the car further away

For some people, including those with diabetes, it may be advisable to first undergo a medical evaluation.

Read also: Best sport for weight loss

Tip 4. Stop with empty calories

It's possible to consume hundreds of calories a day by drinking soda, tea, juice, or alcohol with sugar. These are known as 'empty calories' because they provide extra energy without offering any nutritional benefits.

Unless someone is drinking a smoothie to replace a meal, it's best to drink water or unsweetened tea and coffee. Adding a squeeze of fresh lemon or orange to water can provide flavor.

Also, don't confuse dehydration with hunger. Someone can often satisfy hunger pangs between planned meals perfectly well with a glass of water.

Tip 5. Measure and control portions

Eating too much, even of low-calorie vegetables, can lead to weight gain. Therefore, people should avoid estimating portion sizes or eating food directly from the packaging.

It's better to use measuring cups and portion size guides. Guessing leads to overestimation and the likelihood of eating a larger portion than necessary.

The following size comparisons can be useful for controlling food intake when eating out:

• A quarter cup is a ping-pong ball
• Half a cup is an orange
• 1 cup is a tennis ball
• 25 grams of nuts is a loose handful
• 1 teaspoon is a dice
• 1 tablespoon is the tip of your thumb
• 100 grams of meat is a deck of cards
• 1 slice is a CD

These measurements are not exact, of course, but they can help people moderate food intake when the right tools are not available.

Tip 6. Weight loss is mindful eating

Many people who want to lose weight benefit from mindful eating, where they are fully aware of why, how, when, where, and what they eat. Making healthier food choices is a direct result of being more attuned to your body.

People who eat more mindfully also try to eat slower and enjoy their food, focusing on the taste. Allowing a meal to last 20 minutes can allow the body to register all satiety signals.

It's important to focus on satisfaction after a meal rather than feeling full, and to remember that many 'natural' or low-fat foods are not necessarily healthy choices.

Tip 7. Buy diet-friendly foods

Setting up a kitchen with diet-friendly foods and creating structured meal plans will lead to more significant weight loss.

People who want to lose weight or keep it off should clear their kitchen of processed or junk food and ensure they have the ingredients on hand to make simple, healthy meals. This can prevent quick, unplanned, and careless eating.

Planning food choices before going to social events or restaurants can also make the process easier.

Tip 8. Don't skip breakfast

It has been shown that eating breakfast not only helps you make better food choices later in the day, but it also supports your metabolism and blood sugar balance. Both can help with weight loss.

But choose wisely: opt for unrefined carbohydrates and make sure to add some protein, such as an egg.

Tip 9. Save coffee until after breakfast

Drinking coffee on an empty stomach, first thing in the morning, can cause a spike in cortisol (the hormone that regulates stress) and blood sugar (glucose), both of which affect your energy and metabolism.

That said, a cup of black coffee after breakfast does help to slow down glucose production, which can mean you produce fewer fat cells.

Tip 10. Protein with every meal

When you eat protein (such as eggs, meat, dairy, nuts, and legumes), the body takes longer to convert it into glucose than with simple carbohydrates (such as white flour, bread, and pasta) – that's because simple carbohydrates are already a form of sugar.

Therefore, eating protein with every meal ensures more stable blood sugar control, greater satiety, and fewer sugar cravings. This means you will likely eat less throughout the day, which will help with your weight loss goals.

Read also: Does intermittent fasting work against belly fat?

Tip 11. Always use a knife and fork

If you use cutlery to eat instead of your hands, you naturally eat slower. You are also more likely to eat less, as you have to pay more attention to the process of cutting and chewing.

Always put your knife and fork down between bites to slow down your eating; this way you will notice when you might be full. It's better than cutting the next bite before you've finished the last.

Tip 12. Losing weight means never eating in front of the TV

You may be blessed with the ability to multitask, but believe it or not, your brain cannot simultaneously focus on sending emails or a Netflix series and what you are currently eating.

If you eat while distracted, you are more likely to overeat or feel hungry again soon after, because your brain has not had the chance to recognize the important signs of fullness.

Tip 13. Reduce artificial sweeteners

Don't be fooled by products that claim to contain 'no added sugar'; these products often contain artificial sweeteners.

Why? Research has shown that sweeteners not only keep your taste buds accustomed to sweetness, increasing sugar cravings, but they can also make you feel hungry and cause you to eat more overall.

Tip 14. Use smaller bowls and plates

One of the biggest challenges when losing weight is portion size. By using smaller bowls and plates, you can naturally reduce your portions, as long as you don't take a second or third helping.

Large plates lead to weight gain: the larger the plate, the larger the meal!

Tip 15. Reduce or stop alcohol

Alcohol contains empty calories, meaning you can easily undo all your good work. Moreover, alcohol changes the way your body burns fat, as your body is more focused on breaking down and detoxifying the alcohol instead.

In short: alcohol makes it harder for you to lose weight.

Tip 16. Losing weight also means managing stress

Stress has a physical effect on the body and also a mental effect on how you feel. When you are stressed, it can be genuinely harder to lose weight, because the body then releases cortisol, a hormone that directly affects blood sugar levels. This can contribute to weight gain.

What works to keep your stress levels in check is unique to you. Read our expert guide for some tried and tested methods.

Tip 17. Don't go grocery shopping when hungry

If you shop when you're hungry, you're more likely to end up in the carbohydrate aisle. Grabbing something quick and easy or eating on the way home leads to extra calories and weight gain.

Tip 18. Don't weigh yourself too often

Weighing yourself more than once a month is a useless behavior that can change your food choices for a day. If you step on the scale and the number isn't what you want to see, despite your best intentions, this can lead to skipping meals or even comfort eating – neither of which aligns with your hunger cues.

Your weight can also fluctuate by several pounds throughout the day (and at different times in your menstrual cycle), meaning weighing yourself too often is not an accurate way to assess whether you are losing weight.

Tip 19. Take photos every month

Noticing how your body changes is a much healthier and better tool for monitoring weight loss.

When you start a weight loss program, measure different parts of your body such as your chest, hips, and thighs, and take photos of your body from all angles.

Then repeat this process every 4-6 weeks so you can compare. You'll be able to more accurately assess your progress and physical changes that aren't always visible on the scale, such as an increase in heavier muscle mass.

Tip 20. Don't think in terms of 'good' and 'bad' foods

As soon as you label a food, such as pastries and cookies, as 'bad', you are more likely to crave it. Eventually, your willpower will give in, and you are more likely to overeat 'bad food'.

Instead, focus on eating well 80 percent of the time and don't worry about an occasional slice of cake. This leads to a much healthier relationship with food and you are more likely to create lasting behavioral changes.

Tip 21. Drink a glass of water 30 minutes before your meal

A 2010 study found that over a 12-week period, individuals following a calorie-restricted diet who drank a glass of water 30 minutes before meals lost 44 percent more weight than those who only followed the calorie-restricted diet.

Drinking water helps with weight loss.

Tip 22. Have a protein snack in the afternoon

Most of us need an afternoon snack because the gap between a healthy lunch and dinner can easily be 6 or 7 hours. This is a long time for your body to go without food, especially if you are active or at work.

Even if you're working at a desk, your brain uses a lot of energy when you're concentrating. When you're hungry, blood sugar levels drop, making us feel more stressed, increasing cortisol levels, and potentially leading to weight gain.

A protein snack in the middle of the afternoon keeps blood sugar levels stable and provides the fuel your body needs to get through the afternoon without gaining extra weight.

Tip 23. Avoid added sugar

Most of us consume too much sugar in our diets, and sugar is an empty calorie, meaning it has no nutritional value. Significantly reducing the amount of added sugar in your diet can help with weight loss.

The types of sugar we should best limit are called 'free' sugars and include: honey, agave syrup, caster sugar, brown sugar, and fruit juice. You don't need to avoid the natural sugars in fruit, as these have additional benefits in the form of vitamins, minerals, and the all-important fiber.

Read more: What is the best way to lose weight?

Tip 24. More vitamin D from sunlight

Vitamin D is an essential nutrient and is produced by your body through sunlight exposure. Vitamin D also plays an important role in healthy weight loss. Research has shown that people deficient in vitamin D may find it harder to lose weight than those with sufficient vitamin D levels.

Furthermore, optimal vitamin D levels can help improve metabolism and promote fat burning, which is essential for successful weight loss.

Tip 25. Add omega-3 to your diet

Omega-3 is an essential fatty acid that the body cannot produce on its own. This means we need to get our omega-3 from food or supplements. Omega-3 is mainly found in fatty fish, such as salmon, mackerel, sardines, and anchovies, but there are also some plant-based sources, including chia seeds, flaxseed, and walnuts.

Adding omega-3 to your diet appears to improve metabolism, which in turn aids in weight loss.

Tip 26. Eat foods rich in probiotics

Foods rich in live bacteria, often called probiotics, help support a healthy gut microbiome.

While no research has yet shown a direct link between eating probiotics and weight loss, we do know that an imbalance in your gut microbiome affects blood sugar control, mood, and metabolism – all of which are relevant to weight gain.

Tip 27. Rye bread helps you lose weight

Rye bread is high in fiber, and many studies have been conducted on its benefits for weight loss. These include greater satiety and better blood sugar control, factors that help reduce the total number of calories you consume in a day.

Tip 28. Eat more resistant starch

Resistant starch is formed in starchy carbohydrates, such as potatoes, pasta, and rice, when they have been cooked and then cooled. Reheating can further increase the resistant starch.

Your gut bacteria love resistant starch because they use it as a fuel source, which is why it is also called 'prebiotic'. Dietary resistant starch has been found to aid in better blood sugar control, increased satiety, and a fat-free body mass.

Tip 29. Plan ahead

One of the biggest challenges in weight management is planning ahead, because there are never enough hours in a day. If you leave your food to chance, you're more likely to skip meals, grab something carb-heavy, or order takeout when you get home after a long day.

Taking the time each week or evening to plan ahead prepares you to make better food choices. This is where a cooking app comes in handy – it can help you plan ahead, offer recipe inspiration, and arm you with a multitude of meal plans.

Tip 30. You can't lose weight with ready-made smoothies

Smoothies may seem like a healthy choice because they're packed with fruit, but while they're touted as rich in vitamins, many are actually pure sugar and thus incredibly bad if you want to lose weight.

Ready-made smoothies are usually made a few days (or even weeks) before you buy them. By blending and crushing the fruit or vegetables, the natural sugars are released, making smoothies a source of 'free sugars', just like honey or maple syrup.

Tip 31. Don't overdo exercise

We naturally think that the more we exercise, the better it must be for us, because we burn more calories when we are active. But too much training, especially cardio-based exercise like running and spinning, can actually increase cortisol levels – a disaster if you are already stressed.

Cortisol creates a burst of energy in your body as it prepares for a fight-or-flight response. This stimulation of your fat and carbohydrate metabolism naturally increases your appetite, making you more likely to overeat.

More on: Losing weight with running

Tip 32. Stay positive!

Weight loss is a gradual process, and someone can feel discouraged if the pounds don't come off as quickly as they expected.

Some days will be harder than others when adhering to a weight loss or maintenance program. A successful weight loss program requires perseverance and not giving up when self-change seems too difficult.

Some people may need to adjust their goals, possibly by modifying the total number of calories they aim to eat or changing their exercise routine.

The most important thing is to stay positive and be persistent in overcoming the barriers to successful weight loss.

Frequently Asked Questions

What should you eat to lose weight?

Delicious foods that help you lose weight? It sounds too good to be true. However, healthy weight loss is about simple math: you need to eat fewer calories than you burn. Certain foods can help you lose body weight because they make you feel full longer and reduce your cravings.

Some foods can even boost your metabolism. Beans are cheap, filling, and versatile, rich in protein and fiber. Soup as a starter can help you eat less. A piece of dark chocolate between meals can reduce your appetite. Pureed vegetables add low-calorie vitamins to your meals.

A protein-rich breakfast like yogurt with berries helps prevent snacking attacks. Nuts are a good snack and reduce later appetite. Eat a whole apple with skin for more fiber and less hunger. Grapefruit can help with weight loss, especially for diabetics.

Read more: Eating normally and still losing weight

What should I eat if I want to lose weight? Can you lose weight without exercise? We can well imagine that after reading all these tips, you still have questions. Therefore, we have listed all frequently asked questions about weight loss below.

What's the best way to lose 10 kilograms?

To lose weight effectively and safely, people should aim for a weight loss of 0.5 to 1 kilogram per week. This means that safely losing 10 kilograms can take up to 10 weeks. Diet and lifestyle changes naturally contribute to fast and safe weight loss.

To lose weight successfully, you need to follow a healthy diet and exercise regularly. Some popular diets are initially effective but can be difficult to maintain in the long term. People should therefore personalize their approach to weight loss and consider their needs and lifestyle.

Can you lose weight by walking?

Yes, exercise like walking is important for weight management because it helps you burn calories. Adding 30 minutes of brisk walking to your daily routine can burn about 150 more calories per day. Of course, the more you walk and the faster you go, the more calories you burn.

However, balance is and remains important. Overdoing it can increase your risk of pain, injury, and burnout. If regular exercise is new to you, you may need to start with short walks or walking at a light intensity, and gradually build up to longer walks or a more moderate or vigorous intensity.

Read more: How many calories do you burn by walking?

How can you lose belly fat fastest?

There is no specific diet that exclusively targets belly fat. However, it is important to pay attention to the timing, size, and nutritional quality of your meals. Therefore, avoid foods that cause bloating, such as refined carbohydrates and simple sugars.

Also increase your protein intake to maintain muscle mass and boost your metabolism, and ensure sufficient fiber to keep you feeling full longer and prevent blood sugar spikes. Regular exercise such as walking or running on an incline may also help you.

Read more about: How to get a flat stomach?

How do you lose face fat?

To lose facial fat, it's important to follow a balanced diet and do regular cardio exercises to reduce body fat, including fat in the face. Facial exercises can also help you strengthen and tone facial muscles.

Absolutely avoid refined carbohydrates and alcohol, and increase your intake of protein and fiber to reduce hunger and boost your metabolism. In addition, drink plenty of water to reduce bloating and ensure sufficient sleep to regulate stress hormones, as stress is a notorious contributor to facial weight gain.

Why does drinking water help with weight loss?

Scientists believe that drinking water can help with weight loss in several ways. For example, water can suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which can contribute to a lower weight.

However, drinking more water should only be a small part of your weight loss plan. Drinking water will not have a huge weight loss effect, and without calorie restriction or exercise, drinking water alone is unlikely to lead to significant weight loss.

What about weight loss with injections? (Ozempic, Semaglutide and Wegovy)

Weight loss with certain injections such as Ozempic, Semaglutide, and Wegovy can be effective for a specific target group because these medications reduce appetite and regulate blood sugar levels.

In the Netherlands, these drugs are not (yet) officially approved for weight loss due to concerns about long-term safety, side effects such as nausea and pancreatitis, and the risk of misuse.

Read also about: Weight loss pills

What are carbohydrates and why are they important for weight loss?

Carbohydrates are nutrients the body uses as its primary energy source. They are found in foods such as bread, pasta, rice, fruits, and vegetables. Carbohydrates are converted into glucose, which provides energy for bodily functions and physical activities.

For weight loss, carbohydrates are important because, in the right amounts and types, they can help maintain energy and satiety. Complex carbohydrates, such as whole grains and vegetables, contain fiber that slows down digestion and keeps you feeling full longer.

Avoiding refined carbohydrates and sugary products can help keep blood sugar levels stable and prevent overeating.

Read more about: Eating without carbohydrates

What are fast and slow carbohydrates?

Fast carbohydrates are carbohydrates that are quickly broken down and absorbed by the body, causing a rapid rise in blood sugar levels. Examples include white rice, white bread, candy, soda, and other sugary foods. Fast carbohydrates provide quick energy but can lead to peaks and troughs in blood sugar.

Slow carbohydrates, on the other hand, are digested and absorbed slowly, resulting in a gradual rise in blood sugar. Examples include whole grain products, oatmeal, vegetables, fruits, and legumes. Slow carbohydrates are best because they provide a more stable energy supply and can keep you feeling full for longer.

How can you best suppress your hunger?

You can suppress your hunger by applying the following strategies:

• Eat protein-rich foods: Proteins increase the feeling of satiety and reduce appetite. Add lean meat, fish, eggs, beans, and nuts to your diet.
• Choose fiber-rich foods: Fiber prolongs digestion and provides a lasting feeling of fullness. Eat plenty of vegetables, fruits, whole grains, and legumes.
• Drink enough water: Water can fill the stomach and reduce hunger.
• Regular meals: Eat smaller, frequent meals to prevent blood sugar fluctuations.
• Choose healthy snacks: Opt for healthy snacks such as vegetables, fruit, or yogurt to curb hunger between meals.

Conclusion

Healthy weight loss requires a balanced lifestyle and nutritious food. Crash diets are not a sustainable solution, while a slow and lasting change in eating and living habits is essential. The Mediterranean diet, plant-based diet, DASH diet, paleo diet, flexitarian diet, and keto diet can be effective, depending on individual needs.

In addition to a suitable diet, regular exercise, self-monitoring, stress management, and avoiding empty calories are crucial. Practical tips such as keeping a diary, mindful eating, smaller portions, and consistent eating and exercise patterns help support long-term weight loss.

Finally, a positive mindset is very important if you want to effectively maintain weight loss. According to the CBS, becoming physically fitter and living a longer, healthier life are the main reasons for most Dutch people to lose weight. And who wouldn't want that?

Read more: I want to lose weight but I'm always hungry