Would you like to lose weight in a healthy and responsible way? On the Internet you can find many ways to lose weight fast, but not all of them are healthy. In this article we will tell you exactly how you can lose weight responsibly.

Losing weight quickly and responsibly

Often we want to lose weight as fast as possible and read online all kinds of tricks that would allow you to lose 10 kilos within a few weeks. But losing 10 kg quickly is not responsible. It is more important that you learn how to handle food and exercise in a healthy way and work on a strong foundation so you can lose weight gradually and responsibly each week. If you put yourself on a strict diet, for example, you will not keep it up for long and the pounds will come back on just as quickly. It is wiser to make a weekly menu, for example.

Responsible weight loss weekly menu

Losing weight responsibly starts with healthy eating. So it is advisable to determine in advance what you will eat and the most logical period to plan this is a week. Make your own "responsible weight loss weekly menu" in which you determine which meals you will make this week. Important to keep in mind maximum calorie intake and ideally you will keep track of your actual calorie intake during the week.

Set realistic goals

When you want to lose weight responsibly, it is important that you first set realistic goals for yourself. If you want to lose 10 pounds within three weeks, unfortunately this is not realistic and you will only end up disappointed. Set realistic goals that are easier to keep to and that you can always adjust later. Think about what you want to achieve and why you actually want to lose weight. Do you want to feel fitter again, have more energy, lose fat or be able to feel confident in your own body again?

Healthy and responsible weight loss

Healthy and responsible weight loss? To lose weight in a healthy and responsible way, it is important that you do not suddenly change your entire diet. Try to change unhealthy habits step by step and become aware of your eating pattern. Do you notice that you always automatically grab an unhealthy snack when you watch TV? Then adjust this and replace it with a healthier variety. Do not forbid yourself anything but try to have a positive attitude towards food. To lose weight responsibly, it is important that you lose weight gradually.

Losing weight responsibly without dieting

You probably want to lose weight as quickly as possible and get rid of those excess pounds. There are several diets that promise to lose 10 pounds within a few weeks, but these crash diets are often counterproductive. If you want to lose weight responsibly, it is best to do so without a diet. It is important to eat a varied diet in order to get all the nutrients you need. By removing some nutrients from your diet, you may miss out on important nutrients. You must learn to eat responsibly and lose weight. Add enough fruits and vegetables to your diet as well as other nutrients such as protein, carbohydrates, fats and fiber. In our other article you can read more about how to lose weight without a diet.

Keeping track of your nutrition will also give you a better understandingof what you are eating and make you more aware of your diet.

Calorie counting

To lose weight, you must be in a calorie deficit. This does not mean that you have to eat less, but that you have to adopt a healthy eating pattern and feed your body appropriately. In addition, it is important to be active in order to be in a calorie deficit. By tracking your nutrition, you can easily keep track of how many calories you are taking in and how much you can eat to lose weight responsibly. There are several apps that allow you to easily see how many calories you can eat per day to lose weight healthily and where you can track your nutrition. Keeping track of your nutrition also gives you a better understanding of what you eat and makes you more aware of your diet. Want to know more about tracking your nutrition? We wrote an article about calorie counting and how it can help you lose weight.

Control emotion eating

Do you tend to eat when you are emotional and does this often lead back to disappointment and regret? When times are tough, we sometimes tend to eat in the hope that we will feel better afterwards. You then eat not because you are hungry but to fulfill another need. Emotion eating can be the reason why you are not succeeding in losing weight. It is important that you gain control over your emotions and not let yourself go completely when one thing is against you. A small setback does not mean that your whole process is lost.

Losing weight and exercising responsibly

Exercise is essential for healthy weight loss. Losing weight responsibly and exercising go hand in hand, but then again, it is not necessary to exercise for hours a day. It is important that you exercise regularly, in a way that is comfortable for you. You don't have to take out an expensive gym membership to lose weight quickly and responsibly; there are plenty of free ways for you to exercise. Choose a sport you like and go for a walk every day, ride your bike to work or take the stairs instead of the elevator. Do you work in an office every day? Then go for a walk with a colleague during your break, for example.

Losing weight responsibly tips

We understand that losing weight responsibly can be difficult and that there is a lot to find online about nutrition, dieting and exercise. That's why we offer a few more tips on how you can lose weight responsibly.

• Eat regularly and don't skip meals
• Drink plenty of water
• Don't forbid yourself anything
• Add more protein to your diet
• Eat a variety of foods and find healthier alternatives
• Take 7,500 steps a day
• Find a sport you enjoy
• Eat consciously

Losing weight responsibly at Beyondfit

Do you want to be able to lose weight responsibly and get real results this time? At Beyondfit, we teach you all about adopting a healthy lifestyle and focus not only on exercising more or eating healthier but also your mindset and overall lifestyle. Our coaches are there for you and serve as a real stick so you can achieve lasting results. You will also receive a weekly menu with various healthy and varied recipes to help you lose weight responsibly. Curious about the possibilities and how we can help you best? Schedule a free intake and discuss your goals and wishes with one of our coaches.

Would you like to become more muscular? When you train heavily, your muscles are overworked and tears develop in your muscles. This can eventually cause muscle soreness. Even though muscle soreness makes you feel like you had a good workout, it can sometimes be very annoying and interfere with your daily movements. In this article, we tell you what to do about muscle soreness.

What to do about muscle pain

How do you get less muscle pain and what really helps against muscle pain? When you suffer from muscle pain, you naturally want to reduce it as quickly as possible. Prevention is always better than cure. Therefore, always take care of a good warm up to make your muscles active. With this you make your muscles loose and warm so they can do their work better during a workout. In addition, it is also important to do a cooling down at the end of your workout. When you do suffer from muscle soreness, of course you want to reduce it as quickly as possible. The most important thing is to give your muscles enough rest to recover. So do not start training extra when you already have muscle pain, because this can lead to overtraining and eventually maybe even injury. However, it is important to keep moving, but do so with light intensity.

The right foods to reduce muscle soreness

The right nutrition can help relieve muscle soreness after exercise. Proteins are an important nutrient to help your muscles recover faster. They keep your muscles healthy and strong. After a hard workout, try to eat a protein-rich snack within half an hour. For example, protein is found a lot in chicken, cottage cheese, protein shakes or an egg itself. In addition, it is important to eat enough as well. After a hard workout, your body needs energy again to recover and the right food is important for this.

Reduce muscle soreness after strength training

Especially with strength training, you may experience muscle soreness after a hard workout. When you have muscle pain after exercising, it means that your muscles are overloaded and they need time to recover. When you do a lot of strength training, it is smart to train one muscle group per day and alternate this. For example, train your legs one day and your arms the next day to give your muscles retraining time and reduce muscle soreness. After all, when your muscles are already a bit overloaded, it is not smart to overload them even further.

Tips to reduce muscle pain

Muscle pain can't just go away in 1 second. Fortunately, there are a number of ways you can get rid of your sore muscles faster. Read below for some tips on how you can reduce your own muscle soreness after exercise:

• Drink plenty of water and avoid alcohol after a hard workout
• Eat enough protein
• Take a hot shower or bath
• Loosen your muscles by foam rolling
• Keep moving
• Get your muscles massaged loose
• Do a good warm-up and cool down

Training effectively and safely at Beyondfit

Do you want to train effectively and achieve targeted results? At Beyondfit, our trainers are ready for you and make sure you can always train in a safe way. Prevent strain and injuries with the right guidance and a healthy diet. We teach you the right posture and techniques and help you build a strong foundation so you can continue to do so. Curious about the possibilities? Schedule a free intake with one of our trainers and together we will discuss your goals.