Protein and Losing Weight: How Protein Helps You Lose Fat

Whether you are just beginning your fitness journey or have been at it for a while, one thing remains crucial in losing weight: your nutrition. And within nutrition, protein - also known as protein - plays a key role. In this blog, we explain why protein weight loss is essential for effective and healthy weight loss, and how you can optimally use it in your daily routine.

💪 Why is protein weight loss important when losing weight?

Protein is one of the three macronutrients (alongside fats and carbohydrates) and plays a unique role in fat loss:

Muscle preservation: During weight loss, you lose not only fat but also muscle mass. Protein helps preserve your muscle, especially when you exercise.
Satiety: Proteins make you feel full for a long time. As a result, you automatically eat less.
Thermal effect: Your body uses more energy to digest protein than it does with carbohydrates or fats. This boosts your metabolism.

🔥 With a high-protein diet, you burn more calories - even at rest.

📊 How much protein do you need?

The exact amount of protein you need depends on your weight, goals and activity level. A general guideline for losing weight is:

1.6 - 2.2 grams of protein per kilogram of body weight

For a 65-kg woman who wants to lose weight and exercises regularly, this amounts to about 100-140 grams of protein per day.

👉 Tip from BeyondFit: Track your daily intake in an app such as MyFitnessPal or Yazio to gain insight.

🥗 Best protein sources for fat loss

🥩 Animal sources:

Chicken breast, turkey
Low-fat cottage cheese or Skyr
Eggs
Salmon, tuna
Minced beef (lean)

🌱 Plant sources:

Lentils, chickpeas
Tofu, tempeh
Hemp, pea or rice protein
Quinoa, amaranth

🥤 Protein shakes:

A quick way to increase your protein intake, especially after your workout or when you're on the go. Choose a whey isolate or plant-based alternative with no added sugars.

⚖️ Protein and fat loss: what does the science say?

Multiple studies show that people who follow a high-protein diet:

Losing more fat
Losing less muscle mass
Experiencing a lower feeling of hunger
Easier to maintain weight

A study published in The American Journal of Clinical Nutrition found that higher protein intake led to spontaneously lower calorie intake, without participants consciously paying attention.

✅ Summary: This is how protein helps you lose weight

Do you want to lose weight effectively while staying strong and fit? Then a high-protein diet is essential. By including more protein in your diet:

Lose fat and preserve muscle
Feel satiated longer
Stimulate your metabolism

If you combine a high-protein diet with strength training and adequate sleep, you will achieve lasting results.

📌 BeyondFit Tip:

Our coaches at BeyondFit will help you with a customized personal nutrition plan, including exact protein intake tailored to your body and goals.

🔁 Frequently asked questions about 'protein weight loss'

Can I also eat too much protein?
Yes, but it is rare. Up to about 2.5 grams per kg of body weight is safe for healthy adults.

Are proteins only important for strength athletes?
No. Proteins are also essential for muscle maintenance and satiety with cardio or a general weight loss goal.

Which is better: animal or vegetable protein?
Both are good. Animal proteins are often more complete in terms of amino acids, but a good mix with plant sources also works great.

Winter wellness at BeyondFit: stay active and healthy this January

As a busy professional in Amsterdam, balancing your career and personal health can be a challenge, especially during the winter months. With shorter days and colder temperatures, it's easy to be less motivated to prioritize fitness. At BeyondFit, we understand these challenges and are ready to help you overcome them with our holistic approach. Located at 130H Second Kostverlorenkade, our premium gym is designed to fit seamlessly into your schedule and provide a supportive, energetic environment.

Discover our holistic approach

At BeyondFit, we believe in a comprehensive approach to health and fitness, summarized in our philosophy of 100% Body, 100% Nutrition and 100% Mind. This means we focus not only on exercise, but also on proper nutrition, mental health and injury rehabilitation to ensure lasting results. Our experienced trainers will guide you with personalized programs that fit your lifestyle and goals.

Personal training programs

We offer several customized programs to suit your specific needs:

Losing Weight: Designed to help you lose unwanted pounds through effective workouts, nutritional advice and habit changes.
Muscle Building & Toning: Focuses on increasing strength and defining muscles for a tighter body and strong mindset.
Fit for Life: For anyone looking for long-term support. This program improves your overall fitness and energy levels, making daily activities easier and more enjoyable.
Getting In Shape: Perfect for beginners or people who want to restart after a break. This program lays a solid foundation for a healthier lifestyle.
Small Group Training: Experience the benefits of personal training in a supportive group environment.
Senior Fit: Designed specifically for seniors aged 60 and older who want to safely maintain or improve their fitness.

Each program is tailored to your training experience, goals, age and abilities.

Premium facilities and services

At BeyondFit, we offer premium facilities to enhance your workout experience:

Free towel service
Coffee before and after your workout
Luxury shower facilities including hair dryers
Toiletries (body wash, shampoo and conditioner)
A comfortable lounge
Honesty Bar with drinks, healthy snacks and supplements
A multidisciplinary team (physical therapists, personal trainers, nutritionists, mindset coaches) under one roof
A multicultural team and membership-any busy professional who combines work, family and social activities yet wants to prioritize health is welcome.

Start your journey with a free intake

Not sure which program is right for you? Schedule a free intake with one of our coaches. We'll assess your goals and help you choose the program that's perfect for you. Take the first step toward a healthier and happier life this January. Join the BeyondFit family and experience the holistic approach that delivers lasting results. Visit our website or check out our Instagram for more information.

Together, let's make this winter your healthiest season ever-one workout at a time.

GET FIT FOR YOURSELF AND WITH OTHERS

Have you already tried everything to get fit and keep failing? Sometimes you just need that extra bit of motivation to keep going.

✔ Work 1-on-1 on your own goals and in small groups.
✔ Motivate each other and be motivated by each other.
✔ Build a good foundation together.

Discover the program

Hi,

Did you already know that Beyondfit is Amsterdam' s Best Small Boutique Gym where you will learn to get the most out of yourself. With our holistic approach make sure you learn everything you need to know about a healthy lifestyle.

✔ Achieve your goals
✔ Keep feeling good
✔ Stay with the Beyondfit Family

100% mind, 100% body, 100% food.

Please let us know if we can help you with anything?

David

Founder & creative business developer, Beyondfit

Mealprepping: The smart strategy for busy professionals

For many busy professionals in a business environment, finding time to eat healthy can feel like an impossible task. Between meetings, deadlines and juggling personal responsibilities, it's easy to fall into the trap of eating fast fast food or skipping meals altogether. But there is a solution that can help you stay on track with your nutrition while saving time during the week-meal prep.

At BeyondFit Amsterdam, we are passionate about helping our clients not only achieve their fitness goals, but also maintain a balanced and healthy lifestyle. Meal prep is a powerful tool that ensures your body stays nourished with nutritious meals, no matter how busy your schedule is. Here's why meal prep is a gamechanger for busy professionals.

Time-saving & convenience

One of the biggest challenges that busy professionals face is lack of time, and meal prep plays right into that. Instead of having to cook every day, schedule a few hours a week to prepare your meals in bulk. Once everything is prepared and put away, you'll have healthy, ready-to-eat meals at your fingertips.
With a refrigerator full of balanced meals, you save time thinking about what to eat, cook, and even wash dishes-allowing you more time to focus on work, fitness, family, and relaxation.

Portion control and nutritional balance

It's easy to overeat or make unhealthy choices when you're in a hurry. Meal prep allows you to control your portion sizes and make sure your meals are balanced with the right amount of protein, carbohydrates and fats.

For busy professionals, this is particularly helpful. You can avoid the temptation of overeating or snacking on junk food by sticking to pre-prepared portions. Plus, knowing your meals are aligned with your nutritional needs helps keep your energy levels up throughout the day.

Stay consistent with your health goals

Whether you want to lose weight, build muscle mass, or simply maintain a healthy lifestyle, consistency is key. Meal prep helps you stay on track, even on the busiest days, by providing you with meals that align with your health goals. Instead of choosing unhealthy takeout or skipping meals, have healthy options readily available.

At BeyondFit, we work closely with our clients to create personalized nutrition plans. Meal prep makes it easier to stick to these plans by giving you control over what you eat, and making sure you're getting the right nutrients for your workouts and busy life.

Cost-effective

Eating out regularly or having food delivered can quickly become expensive, especially in a city like Amsterdam. Mealprepping allows you to buy ingredients in bulk and make multiple meals at once, which can save you a significant amount of money in the long run. By planning your meals in advance, you can also avoid impulsive purchases at the supermarket, which often leads to unnecessary spending.

For professionals who are not only busy, but also cost-conscious, meal prep offers a smart, economical way to stay healthy.

Less stress around meals

After a long, demanding work day, the last thing you feel like doing is thinking about what to cook or which healthy option to choose. With mealprepping, that decision has already been made, and the food is ready to heat up. This can reduce the daily stress and mental strain of last-minute food decisions.
Knowing that healthy, delicious meals are waiting for you gives you peace of mind and one less worry during your busy week.

Adaptable for any lifestyle

Mealprepping is incredibly flexible. Whether you have specific dietary preferences-such as vegan, gluten-free or keto-or just want variety throughout the week, you can customize your meals to fit your exact needs. You can experiment with different recipes and cuisines to keep your meals interesting while still meeting your nutrition plan.

At BeyondFit, we encourage our members to tailor their meal preparation to their specific fitness and nutrition goals. Whether you are focused on muscle building, fat loss, or general wellness, meal prep can be tailored to your individual needs.

GET FIT FOR YOURSELF AND WITH OTHERS

Have you already tried everything to get fit and keep failing? Sometimes you just need that extra bit of motivation to keep going.

✔ Work 1-on-1 on your own goals and in small groups.
✔ Motivate each other and be motivated by each other.
✔ Build a good foundation together.

Discover the program

How to start mealprepping

If you're new to mealprepping, here are a few tips to get you started:

Plan your meals: Think about what meals you want to prepare for the week and write down all the ingredients you need.
Cook in bulk: Choose recipes that are easy to prepare in bulk, such as grilled chicken, roasted vegetables, or hearty grain bowls.
Invest in trays: Use reusable trays to portion out your meals for each day of the week. This makes it easy to take something with you.
Stay organized: Label your meals and store them appropriately in the refrigerator or freezer so you know what to eat when.

Ready to get your nutrition under control?

At BeyondFit Amsterdam, we are ready to support you in every aspect of your fitness journey, from personalized training plans to customized nutritional advice.

Mealprepping is one of the easiest and most effective ways to stay on track, save time and make sure your body gets the fuel it needs.

If you're looking for more tips or personalized advice on meal prepping, stop by or talk to one of our expert coaches. Let's make your health and fitness goals a reality-no matter how busy your schedule is!

Hi,

✔ Achieve your goals
✔ Keep feeling good
✔ Stay with the Beyondfit Family

100% mind, 100% body, 100% food.

Please let us know if we can help you with anything?

David

Founder & creative business developer, Beyondfit

Homeworkouts versus the gym: Why the gym is more effective

Time is precious, and finding a workout routine that delivers maximum results in minimum time is crucial. That's where the gym excels. Especially when compared to homeworkouts. With access to premium equipment, expert guidance, holistic advice and an environment free of distractions, the gym allows you to optimize your workouts, allowing you to efficiently achieve your fitness goals. At BeyondFit Amsterdam, we understand the demands of a busy schedule, and our gym is designed to get you fast, fit and energized, so you'll continue your day stronger and more energized.

In the fitness world, we often get the question: should I train at home or go to the gym? While homeworkouts are convenient, there are clear advantages to working out at the gym when it comes to achieving long-term and sustainable health and fitness results.

At BeyondFit in Amsterdam, we are passionate about helping our members reach their full potential, and we believe that for most people, the gym is the best place to do that. Let's explore why.

Why the gym is more effective than homeworkouts

1. Access to a wide range of equipment

The main reason people see better results at the gym is simple: the variety of equipment. Whether you want to build muscle mass, lose weight, improve your endurance or recover from an injury, gyms offer specialized tools such as:

Free weights (dumbbells, barbells, kettlebells)
Resistance machines to isolate specific muscles
Cardio equipment (treadmills, rowing machines, exercise bikes)
Functional gyms for high-intensity training or mobility work

With a wide range of options, you're not limited to bodyweight exercises or a few pieces of home equipment in homeworkouts. This variety keeps your workouts fun and not monotonous, allows you to better target different muscle groups, build in weight and intensity, and challenge your body in new ways that homeworkouts simply cannot provide.

2. Structured progression in strength training

When it comes to building strength and muscle mass, the principle of progressive overload is crucial. This means that as your muscles adjust to a certain weight, you need to gradually increase the load to keep getting stronger, which later improves bone strength and density.

In a gym, you have endless opportunities to gradually increase resistance with heavier weights and advanced machines.
At home, once you've maxed out your bodyweight exercises or light dumbbells, it becomes harder to keep progressing.

For those who are serious about sculpting their bodies, developing a strong mindset and overall health, the gym provides the perfect environment to lift heavier, challenge your muscles, strengthen your bones and reach your strength potential faster than at home.

3. Welcoming and supportive environment

There is something powerful about entering a boutique gym surrounded by like-minded people who are also working on their health and fitness goals:

Intimate, personal and supportive atmosphere
A place where you are not just a number, but where the coaches know you by name
Where results and customer satisfaction are priorities, making evaluation and progress monitoring essential.

At BeyondFit Amsterdam, our boutique gym is designed to create an environment where you feel welcome, motivated and challenged, outside of your comfort zone. We offer a supportive community, which plays a big role in maintaining consistency and accountability. Unlike homeworkouts, where distractions (or the couch) can easily take you out of your routine, the gym keeps you focused on your workout.

GET FIT FOR YOURSELF AND WITH OTHERS

Have you already tried everything to get fit and keep failing? Sometimes you just need that extra bit of motivation to keep going.

✔ Work 1-on-1 on your own goals and in small groups.
✔ Motivate each other and be motivated by each other.
✔ Build a good foundation together.

Discover the program

4. Professional guidance

One of the greatest benefits of going to a boutique gym is access to holistic expert guidance. Whether you're a beginner or a seasoned athlete, having a personal trainer or fitness coach can significantly accelerate your progress. At BeyondFit, our coaches are here to help:

Correcting your posture, perfecting your form to prevent injury while achieving maximum results.
Create personalized training and nutrition plans tailored to your goals and needs.
Provide structure and responsibility so that you stick to your routine.

Homeworkouts often lack this professional touch. While online workout videos can be helpful, they do not offer real-time feedback or adjustments to your form, which is crucial for both safety and effectiveness.

5. Specialized training for specific goals

If you have specific fitness goals - such as preparing for a marathon, rehabilitation after an injury or weight loss - you'll find the specialized equipment and expertise at the gym to achieve them.

Want to increase your endurance? The variety of cardio machines in the gym offers different types of cardio, from low-impact to high-intensity training.
Want to strengthen weak muscles or joints? Free weights, resistance machines and cable machines allow you to precisely target each muscle group and safely increase in weight while working on different angles to prevent further injury and rehabilitate.

At home, you may be limited by space, equipment and your own knowledge, making it more difficult to achieve these specific fitness goals.

6. Group classes and community support

BeyondFit offers group exercise classes that are strength-oriented, fun and effective. You can benefit from the collective energy of the group to push yourself harder than you might do on your own. Group classes are great for:

Variety: They break the monotony of solo workouts.
Responsibility: It is easier to stay consistent when you are part of a group.
Community: Connecting with others on the same fitness journey can help you stay motivated.

This level of support and interaction is difficult to replicate at home. Working out solo at home can feel lonely, and without external encouragement, it is easier to skip or shorten your workouts.

Why homeworkouts fall short

Homeworkouts have their place, especially if you're short on time or need a quick routine without equipment. But when it comes to effectiveness, they often fall short in key areas.

1. Limited equipment, limited progress
You can start with bodyweight exercises, but eventually your muscles adapt to the same movements. Without access to heavier weights or machines, your progress can stagnate. Gyms provide the progressive challenge your body needs to keep improving.

2. Lack of structure
At home, it is easy to do random workouts without a clear plan. Without the guidance of a trainer or the accountability of a gym environment, many people find it difficult to stay consistent or make real progress. A structured workout routine is essential for long-term results, and gyms are designed to provide that structure.

3. Distractions
Home is full of distractions - whether it's your phone, the TV or other household responsibilities. These distractions can easily disrupt your workout or reduce its intensity. Unlike at home, the gym is a dedicated space where your focus is solely on improving your fitness, free from daily interruptions.

The gym: the clear choice for serious results

We've seen firsthand how our members benefit from the gym environment. With the right equipment, professional guidance and a motivating community, our gym is designed to help you reach your fitness goals faster and more effectively than home workouts ever could.

Whether you want to lose weight, build strength or improve your overall fitness, the gym offers the tools, expertise and atmosphere to take your workout to the next level. Don't settle for a "good enough" workout at home, when you can get a great workout at BeyondFit.

Ready to take your health and fitness journey to the next level? Join us at BeyondFit in Amsterdam, where we make your health our priority and provide you with everything you need to succeed. Let's get started today!

Hi,

✔ Achieve your goals
✔ Keep feeling good
✔ Stay with the Beyondfit Family

100% mind, 100% body, 100% food.

Please let us know if we can help you with anything?

David

Founder & creative business developer, Beyondfit

Holistic lifestyle

A holistic lifestyle, maybe you've heard of it before, maybe it's new or maybe you just don't know exactly what it means yet. The meaning of a holistic lifestyle can sometimes still be confusing. A holistic lifestyle is a way of living where you assume that everything in life is interconnected. In this article we will tell you exactly what a holistic lifestyle is and how you can live holistically.

Meaning holistic

What is holism or holistic living? The holistic theory, also known as holism, is derived from the Greek word "holos," which means "whole" or "complete. Holism is a philosophy that assumes that everything is interconnected. It is based on the idea that the parts of a system cannot be fully understood without considering their interrelationships and the context in which they function. So the meaning of holism is that everything and everyone is part of the greater whole, and all are interconnected.

Getting fit and staying fit?

The Fit for Life programme is the solution. With the Fit for Life programme you will ensure that you do not just fall back into old habits, but that you become and remain fit throughout your life.

✔ The nutrition coach will teach you all about a healthy diet.
✔ Every 3 weeks we do a full body scan to track progress.
✔ We also keep in touch outside the gym to really keep you on track.

Discover the program

Holistic lifestyle

You yourself can also apply holistic theory to your lifestyle. With a holistic lifestyle, you make sure that mind and body are connected and cannot be seen separately. So with a holistic lifestyle, you don't focus on improving one aspect such as your diet or exercising more, but focus on the fact that everything is connected. Everything you do affects yet another aspect in your life. With a holistic lifestyle, you improve your overall health.

How do you apply holism in your life?

Of course, it always sounds easier than it is, because how do you really apply holism in your life. The most important thing in a holistic approach is awareness, that you get a holistic view. Your mindset plays an important role here, and you need to become aware of your behaviors and patterns. Become aware of what you eat, what thoughts you have, how you interact with others and your environment. All of these factors affect each other, and only when you are aware of them do you know how they affect you and what you can do about them.

Getting fit and staying fit?

The Fit for Life programme is the solution. With the Fit for Life programme you will ensure that you do not just fall back into old habits, but that you become and remain fit throughout your life.

✔ The nutrition coach will teach you all about a healthy diet.
✔ Every 3 weeks we do a full body scan to track progress.
✔ We also keep in touch outside the gym to really keep you on track.

Discover the program

Holistic nutrition

Nutrition is another important aspect of a holistic lifestyle. Holistic cooking is not only about nourishing our bodies with nutritious foods, but also about developing a conscious and healthy relationship with food. This means making healthy choices that support and energize our bodies, but also enjoying food as a source of pleasure and social connection. So holistic eating does not mean forbidding yourself things or going on a strict diet, but becoming aware of what you eat. At beyondfit, we focus on nutrition coaching with a holistic approach. "Dont give someone a fish, rather teach them how to fish so they can eat for a long time". This is how we approach our nutrition coaching.

A Holistic Lifestyle at Beyondfit

Would you like to live a healthier and better life, but are not sure how to go about it yourself? Or are you looking for a holistic nutrition coach? Beyondfit is a small boutique gym in Amsterdam that focuses on lifestyle coaching with a holistic approach. Our lifestyle coaches, nutritionist and trainers all have a medical background and use a holistic approach. We believe that leading a happy life does not come with chance. Maintaining a healthy body and mind are essential, it is a necessity for those who want to live a positive life every day. Wondering how we can best help you? Schedule a free intake with no obligation, and we'll discuss the possibilities together.

Overtraining

We all know that exercising is healthy and has many benefits. But when you sometimes exercise a little too much and intensively, it can lead to overexertion and overtraining. This can eventually have negative and dangerous consequences for your body. In this article, we will tell you what overtraining is, what the symptoms are, how to prevent it and what to do in case of overtraining.

What is overtraining?

What is overtraining? Overtraining, simply put, is overloading the body by training too hard or overtraining. Only this is not about one workout and a one-time overload, but a long-term overload of the body. Overloading means putting more strain on your body than it can handle. Muscle soreness once is not bad, but by training too hard and too heavy for a longer period of time, your body gets overloaded and has no time to recover, which eventually leads to overtraining. When you overtrain, you actually have sports burnout.

Becoming more muscular?

Do you want to work on a strong body and feel confident again? Do you want to get rid of those last few kilos and really get in shape? Then choose the Muscle & tone programme so that you really start to see results.

✔ The right nutrition coaching, personal trainer and lifestyle coaching.
✔ We really are the stick and really track your progress.
✔ The muscle & tone program allows you to really shape your body.

Discover the program

Causes of overtraining

Overtraining can be caused by excessive load or reduced load capacity or a combination of these. Overloading occurs when your body has to endure more than it can handle. This can be through too intensive exercise or heavy physical work, for example, where the body does not have enough time to recover and becomes overloaded. In addition, overtraining can also be caused by mental problems such as stress.

Symptoms of overtraining

To prevent overtraining, it is important that you learn to recognize the symptoms so you can address it early. There are several symptoms that can show that you are suffering or starting to suffer from overtraining. When you are overtrained, you may suffer from the following symptoms:

Days tired after exercise
Restless feeling after exercise
Reduced performance
Joint Pain
Stiff muscles
Bad mood or irritability
Dysregulated resting heart rate
Concentration problems

Becoming more muscular?

Discover the program

Overtraining recovery

Do you have any signs of overtraining? If you notice any symptoms of overtraining, it is important that you take it seriously right away. Most importantly, take proper time and rest to recover from the overtraining in order to avoid further and long-term injuries. Often after overtraining we want to start training again as soon as possible, but that way you will never fully recover and you will have to deal with overtraining again and again. Take enough rest and don't start training heavily again immediately when you think you are doing better. Build your training back up slowly and plan rest periods into your training schedule. It is also important that you eat a healthy and varied diet, drink enough water and get enough sleep. It is also always smart to visit a physical therapist or personal trainer who can help you train safely.

Preventing overtraining

Of course, prevention is better than cure. When we train, we often want to train hard and intensely in order to see results quickly. To prevent overtraining, it is important that you give your muscles enough rest to recover. You can do this by always training a certain muscle group and another one the next day so that the muscle group can rest for a while. In addition, a deload week can be a good addition to your training schedule. During a deload week you give your muscles some rest without doing anything at all. But optimal nutrition also plays a role. Protein, for example, is an important nutrient that helps build muscle. Finally, it is important that you make sure you get enough sleep and give your body a rest.

Becoming more muscular?

Discover the program

Working out safely at Beyondfit

Do you want to prevent overtraining and train in a safe and effective way? At Beyondfit, all of our trainers have a medical background so they can always train you in a safe way without injury. They will teach you the right posture and techniques for different exercises and make sure you learn a strong base. Curious about the possibilities and how we can best help you? Schedule a free intake with no obligation and we will be happy to help you personally.