Exercise is important to stay fit and healthy. It helps to lose weight, but exercising more and eating the same is no solution. A healthy diet is a basis of losing weight and exercise helps.
The nutrition centre has three handy rules that help you lose weight.
Game rule 1: Eat healthier to lose weight
To work on a good weight, you need to know what healthy eating is. If you eat according to the Schijf van Vijf you have a healthy diet.
The Disc consists of 5 courses and 5 lines. The boxes contain products that you need every day to get enough of all the necessary nutrients.
Choose healthier products
Food and drink provide energy. That is in fat, carbohydrates, protein and alcohol. Not only how much you eat, but also what you eat, influences the number of calories you eat. If you want to lose weight, it is good to leave products with a lot of fat, with a lot of sugar and with alcohol.
You get fewer calories if you choose products with a healthier composition. Within the courses of the Disc we have divided similar products into 3 groups: preference, middle course and exception. If you want to lose weight, choose mainly for preferred products and as little as possible for the category exception.
Take a look here to see which products are a better choice.
You don’t need unhealthy snacks, because you get all the necessary nutrients with the products from the 5 compartments. Examples of extras are sweets, cakes, pastries, snacks. If you want to lose weight, you better avoid all the extras.
If you are hungry, it is best to replace them with basic products that contain fewer calories. Think of snack tomatoes, an orange or a sandwich with chicken fillet.
Rule 2: Eat less to lose weight
Eating less is the most important thing in losing weight. Healthy men need an average of 2,500 calories per day, women need 2,000. If you lose weight, try starting from an energy-restricted diet of 1,800 calories per day for men and 1,500 for women.
It is better to eat less if you eat regularly. That means that you eat 3 main meals spread over the day: breakfast, lunch and dinner. Eating regularly gives you a feeling of hunger and gives you less room to snack.
Less food in between
Limit the number of times you eat between meals. If you want to eat something, choose fruit, snack vegetables or a currant bun, for example. By leaving snacks, cookies, sweets and soft drinks on, you get significantly fewer calories. Sauces and sweet /savoury toppings also fall under extras, which you can leave better. More tips
Eating with attention
What also helps is with attention and slower eating. Take a break from your computer or television and eat your meal in peace. Try to scoop less in one go.
With smaller bites and by chewing properly, your brain gets to process more taste stimuli and you get a full feeling earlier. Research has even shown that you eat less with smaller plates and smaller cutlery. That’s worth a try, right?
Game rule 3: Move more to lose weight
Exercise is important to stay fit and healthy. It helps to lose weight, but exercising more and eating the same is no solution. A healthy diet is the basis of losing weight and exercise helps.
It is important to move as often and as intensively as possible. Exercise makes it easier to maintain your diet and to keep on weight after losing weight. And the more muscle tissue you grow, the more calories you burn.
Did you know that …
To lose 1 kilo of bodyweight you have to burn around 7,000 kilocalories. That equals more than 25 hours of walking!
Exercise a lot
To lose weight you have to be active for at least 45 to 60 minutes a day, preferably on all days of the week. This does not have to be done for one hour at a time. You can also move 20 minutes three times a day. You can go to a gym, but everything that makes your heart beat faster counts. It is best to include exercise in your daily routine. That way you better keep it up.
Tips for moving more:
- Take the bicycle more often, for example, to work
- Walk to the store at a brisk pace
- Go for a walk with colleagues during the break
- Get off the bus or tram earlier
- Walk a good block after dinner
- Stretch your legs and back after every hour you spend sitting
- Take the stairs instead of the elevator
Household chores, walking the dog and working in the garden also count as movement. You can also register with a sports club or gym to exercise more if you are not yet a member.