Difference between getting fit and losing weight

Get fit in the gym, but lose weight in the kitchen. Getting fit and losing weight are 2 different things that people often confuse. You can get fitter without losing weight, but you can also lose weight without getting fitter. Before you start exercising or dieting, it is important to determine exactly what your goals are. In this article we explain how you can lose weight through healthy eating.

"Abs are made in the kitchen"

Even though you work yourself to death every day at the gym, if you want to lose weight, healthy eating is even more important. You have probably heard the saying "abs are made in the kitchen" and this is certainly true. Abs are only visible when the layer of fat on your belly is gone. Belly fat will not be gotten rid of by doing 100 sit-ups but by losing weight and a healthy diet. It is important that you start changing your overall lifestyle and see it as a whole. At Beyondfit, we focus on lifestyle coaching with a holistic approach. Want to learn more about a holistic lifestyle? You can read all about it in our other article.

How do you lose weight in the kitchen?

To lose weight, you need to make sure you have a negative energy balance. You do this by taking in fewer calories than you consume. Sports can of course help you burn more calories, but nutrition is even more important. You do not have to go on a strict diet because you can lose weight without a diet, but it is important to adopt a healthy eating and living pattern. By changing bad habits step by step, you can easier maintain and lose weight through healthy eating. The right mindset is important for this. In our other article we will tell you more about how you can lose weight with the right mindset.

Lose weight with healthy food At Beyondfit

At Beyondfit, we don't put you on a strict diet but teach you all about adopting a healthy diet. "Dont give someone fish, rather teach them how to fish so they can eat for a long time". This is how we approach our nutrition coaching. Feel free to request a free intake on our website and together we can see how we can best help you.

Sustainable weight loss through knowledge, implementation and sustainability

At Beyondfit, we focus on three different aspects so you can lose weight sustainably. With our personal training we not only focus on eating healthier or exercising more, but we also focus on the right mindset and a holistic lifestyle. Besides these three aspects, we believe there are 3 more steps for sustainable weight loss, namely: Knowlegde, implementation and sustainability. These steps all complement each other and when you miss one of these steps you will find that it is a lot harder to lose weight. We will explain step by step how you can get the best results with this.

Knowledge

Nowadays there is so much information available on the Internet that it is often difficult to distinguish what is true and what is not. All this information can cause a lot of confusion, making it even more difficult to lose weight sustainably. You try different methods and techniques, hoping that they will work this time, but often you find that you always fall back into your old habits. At Beyondfit, we teach you everything you need to know about proper nutrition, the best exercise habits and the right mindset. We teach you how to apply this to your daily life and how to change your habits.

Implementation

When you finally have the right knowledge, it is of course important to apply it, but even this can remain difficult. You may know what to do, but you may not know how to do it. Or you may not know where to start and need just that push to take that first step. This could be when performing different exercises, for example. Starting to exercise can be tricky and it is important that you apply proper form and posture to this as well. This is often more difficult than the knowledge you have gained. You can also choose to exercise under supervision. With the right guidance you can be sure that you learn the right form and techniques and a coach can help you to really lose weight permanently. In our other article we would like to tell you more about the benefits of personal training.

Sustainability (Perseverance)

Once you have gained the right knowledge and know how to apply it, it is also important that you keep it up. Often we try to lose a lot of weight in a short period of time which makes it difficult to keep it up for a longer period of time. We try to change a lot at once and soon fall back into our old habits. If you want to lose weight permanently, it is important to change bad habits step by step so that you can maintain your motivation for a longer period of time. Here it is important to look not only at diet and exercise but also at your overall lifestyle.

Losing weight sustainably with the help of Beyondfit

Do you really want to lose weight permanently and are you done falling back into your old habits again and again? At Beyondfit, we have all the knowledge about a healthy lifestyle and we teach you everything you need to know about proper nutrition and exercise. Our trainers serve as a real stick and will continue to motivate you to get the best out of yourself. Request a free intake with no obligation so we can see how we can best help you.

Do you start a new diet plan every time hoping to lose weight quickly? But do you just not manage to lose weight in a sustainable way? Nowadays, you can find 100 different diets on the Internet, from detox cures to keto diets to the apple egg diet. In this article we will tell you exactly why a diet plan does not work.

A diet plan focussed on short term

With a diet, you often want to lose a lot of weight in a shorter period of time. You work towards a target weight and when you have achieved your goal, the diet is finished. Soon you will go back to your old habits and you will notice that the pounds will come right back on. A diet is only a temporary solution but you will never be able to maintain it all your life. Even though a diet plan will help you lose a few pounds for a while, it will not provide you with lasting weight loss.

A diet plan is hard to stick to

A diet is often difficult to maintain because it is often too strict. You start forbidding yourself or eating less so you may get hungry and tend to fall back into your old eating habits. When you backtrack you may find yourself letting yourself go all over again afterwards because it still feels like you have failed and the whole diet plan no longer works. Emotion eating is one of the biggest pitfalls when you want to lose weight.

You adopt the wrong mindset

With the word diet, we quickly get a negative image. For almost everyone, dieting is seen as something negative and we always look up to it. This causes you to have the wrong mindset right from the start in order to lose weight permanently. This causes you to see dieting as something negative while you should approach it in a positive way. If you have already tried several diets without getting any real results, this can lead to you quickly losing motivation and it becomes increasingly difficult to stick to a diet plan. In our other article we will tell you more about how you can lose weight with the right mindset.

A diet plan limits your freedom

Dieting can be quite a challenge at times when you have a birthday, vacation, dinner, drinks, etc., for example. You often do not take this into account with your diet and at times like these it is difficult to maintain the diet. This may cause you to skip fun activities in order to stick to your diet plan. You limit your freedom from your social life with this and dieting can really become an obsession. You are going to make everything in your life revolve around your diet but will not end up being happier because of this.

So what can you do?

When you want to lose weight permanently, it is important that you adopt a positive attitude toward food. It is important to adopt a healthy eating pattern without prohibiting yourself. Choose healthy alternatives and don't try to change your diet all at once. Your focus should not only be on losing weight but on an overall healthier lifestyle. A strong foundation is important and by changing small habits one step at a time, you will find it easier to maintain them and you will eventually see that this can lead to sustainable weight loss. Want to know more about how you can lose weight without dieting? Read it all in our other article.

Nutrition coaching with Beyondfit

"Dont give someone fish, rather teach them how to fish so they can eat for a long time". This is how we approach our nutrition coaching. At Beyondfit, we teach you a strong foundation so you can start applying it yourself. We don't put you on a strict diet plan but teach you all about healthy eating. We find it important that you adopt the right mindset and get a positive attitude towards nutrition. Ask for a free intake on our website and together we can see how we can help you best.

Counting your calories will give you a better understanding of your habits and patterns so you can change them step by step. In this article we explain what calorie counting exactly means, how you can lose weight just by counting your calories and how exactly you do it.

What is calorie tracking

Calorie counting simply means keeping track of and recording everything you eat. In doing so, you watch what you eat and how much you eat. In doing so, you count the number of calories but also keep track of the macronutrients (carbohydrates, proteins and fats). You can easily do this in a notebook or spreadsheet but there are also many handy foodlog apps these days where you can track your calorie intake. You can count calories to lose weight, but you can also count calories if you want to gain weight.

Losing weight with calorie counting

Do you want to count calories to lose weight? Counting calories and losing weight go hand in hand. You can easily keep track of your food intake and get a clear overview of what and how much you eat. You learn to recognize your eating patterns and habits so you can adjust them more easily. Counting calories does not mean that you have to go on a strict diet.

Often we tend to unconsciously eat things without really thinking about it. By tracking what you eat, you become more aware of what you are eating and are less likely to overeat. In addition, food tracking gives you a better understanding of the distribution of nutrients you are taking in. Are you eating enough protein? And are you getting all the nutrients you need?

Counting calories and gaining weight

Of course, you may not want to lose weight but rather gain it. Even when you want to gain weight, calorie counting is a good solution. Maybe you want to build more muscle mass. Then it is smart to count your protein and calories. You can only build muscle mass if you get enough protein and calories.

How does calorie counting work?

So how exactly does calorie counting work? Keeping track of how many calories you eat does not have to be difficult or very time-consuming at all. In fact, these days you can easily count your calories with an app. There are plenty of free calorie counting apps that give you a better understanding of your food intake. This involves scanning the barcode of the product you ate, indicating how many grams, portions or pieces, for example, you ate. You may want to weigh the products on a scale for this purpose.

Nutrition tracking, what should you pay attention to?

When you start calorie tracking, there are 3 things you need to record. First, of course, it is important to record what you eat. Write down all the different ingredients you use in a meal and also indicate whether it is baked, boiled or fried etc. Also don't forget to add ingredients such as dressings, sauces or toppings.

In addition, it is important to keep track of quantities. It is important to apply the right portion sizes so you don't overeat. Want to know the best way to determine your portion sizes? Read our article on portion sizes. Finally, it is important to keep track of time. Notice that you often grab snacks at night? Then calorie counting will give you a better understanding of this and make it easier for you to change these habits.

Nutrition and calorie counting at Beyondfit

Have you tried 100 different diets and just can't seem to lose weight on your own? At Beyondfit, we help you lose weight sustainably and our coaches will teach you everything you need to know about healthy eating, calorie counting and understanding your eating patterns. Our coaches will teach you a strong foundation so you can start applying it yourself and lose weight long-term. Request a free intake interview and see how we can best help you together with one of our coaches.

Importance of good sitting posture

Do you often work for hours at a desk? And do you suffer from back pain at the end of your workday? Back pain, neck pain or other physical complaints are often the result of incorrect sitting posture. Staying fit at the office is difficult, and it's important to adopt a good sitting posture if you have to work sitting down for days. It is important to adjust your office chair correctly, but how do you actually adjust it properly? There are several parts you can adjust to your office chair.

Seat height

For a good sitting position, it is important that both feet are flat on the ground. In doing so, your knees should sit slightly lower than your hips; this ensures that blood flow through your legs remains good and you don't get a tingling sensation in your legs or feet. Can't adjust the seat height of your chair? Then you can also place an elevation under your feet so that your feet don't hang in the air. In addition, make sure that about a fist fits between your knee hollows and seat cushion so that the seat cannot squeeze the blood supply.

Backrest for good sitting posture

It is important that the bulge of the backrest falls well into the hollow of the lower back. This will give you the proper support in your lower back and help you avoid symptoms. To ensure that you are sitting comfortably and to prevent strain, it is best to position your backrest slightly bent backwards. If the backrest is too straight you may be sitting too upright and it takes a lot more effort to keep your back like that. In our other article, we give you 5 more tips for proper posture of your body.

Armrest

In a good sitting position, your shoulders are relaxed and your arms make a 90-degree angle when hanging on the armrest. In addition, it is important that the height of the desk is the same as the height of the armrests.

Computer and keyboard

Make sure the top of your computer screen is exactly at eye level. If your screen is too far down, your neck will be under too much strain and you may develop neck pain. Place the keyboard about 10 to 15 centimeters from the edge of the desk and place the mouse right next to it. When moving the mouse, it is important that you move your entire forearm with you and not just your wrist.

Prevent back pain with proper sitting posture at Beyondfit

Do you suffer from back pain or other persistent physical complaints? At Beyondfit, we teach you everything you need to know about proper posture. All our personal trainers have a medical background and with our own physical therapist you can prevent injuries and persistent complaints. Schedule a free intake with one of our trainers and see what your options are.

Exercising more and eating healthy are important when you want to lose weight but it is not the only thing. Only with the right mindset can you achieve and maintain sustainable weight loss.

What is mindset?

Your mindset is actually your way of thinking and the mindset you adopt. Often when we lose weight we have the mindset that we have to forbid ourselves things and stop eating things we like. This creates a negative mindset with food and weight loss and often feels like you just have to punish yourself. You quickly lose sight of your goal and this causes you to keep it up for a short time and fall back into your old habits. We would like to explain to you how you can use your mindset to lose weight in a positive way.

Losing weight with the right mindset: Set your goals

First, it is important to get a clear picture of exactly what your goals are and what you want to achieve. Of course it's about losing weight, but why do you really want this? Do you want to feel fit again, more confident, have more energy? Make sure you have a clear picture of what motivates you to lose weight, so you have a clear goal to work towards.

Recognize your patterns

Often in everyday life we do things we are not aware of. Do you always automatically grab a snack when you get home? Or do you start eating when you are bored or stressed, when in fact you are not even really hungry? Emotion eating is one of the biggest pitfalls in weight loss. It is important to learn to recognize these patterns and use your mindset to break these patterns so that you can truly lose weight. By becoming aware of your habits, you can more easily modify them and adopt new healthy habits.

How do you want to achieve your goals

Now that you know what your goals are and what motivates you to lose weight, it is important to map out how you want to achieve them. Here it is important to stay realistic and not want too much at once. Start by changing small habits in your daily life and make sure you stick to them for a longer period of time. This way you will get closer to your goals step by step.

The right mindset

It is important that you learn to adopt a positive mindset in achieving your goals. Do not forbid yourself things, but learn to deal with them in a healthy way. For example, agree with yourself that you can have an unhealthy snack once or twice a day. Don't prohibit yourself from doing fun things and eating out, but give yourself the space to adjust small habits. In addition, it is important that you accept mistakes and do not fall back into your old habits with every small setback. There are always periods when things will not go so well, but a small setback does not mean you have to start all over again.

Losing weight with the right mindset at Beyondfit

At Beyondfit, we don't just focus on better nutrition or exercising more, we focus on your overall lifestyle and the right mindset. Our personal trainers will coach you to be your best both in the gym and outside the gym. We believe the formula for success is healthy eating, fitness and the right mindset. Request a free intake with one of our coaches so together we can see how you can best achieve your goals.