Weight loss
Responsibly towards your healthy weight
Healthy weight loss:
how do you start?
“How can I lose weight?” The question we get asked most often. The answer is simple: create a calorie deficit. Consume fewer calories than you burn. It sounds simple, but it requires discipline and a good plan. The good news? You can do this. With these tips, you can take the first step towards a fitter, healthier life.
Weight loss: understand the basics
Your body gets energy from what you eat and drink. The balance between the calories you consume and burn is called the energy balance. To lose weight, you need to create a negative energy balance. This can be done in three ways:
- Eat fewer calories
- Burn more calories by exercising
- A combination of both
Eating less often has a greater impact than just exercising more. But if you combine both? You’ll achieve the best results.
Healthy weight loss: do it right
Healthy weight loss takes time. Crash diets? Avoid them. They’re hard to maintain and often lack essential nutrients. The result? The infamous yo-yo effect: quick weight loss followed by regaining it just as quickly.
What does work? Changing your lifestyle. People who adjust their eating and exercise habits are better able to maintain their new weight.
Tip: Small, sustainable changes make the difference. Think long-term, not quick fixes.
Adjust your lifestyle
The key to healthy weight loss lies in adapting your lifestyle. Those who make gradual healthier choices in both diet and exercise not only maintain their new weight longer but also avoid falling back into old habits.
The trick? Find an approach that works for you and is easy to maintain. Discovering your perfect balance may take time, but the focus is on sustainable success rather than quick, temporary results.
Start with a plan
Before you begin, it’s important to know your starting point. Ask yourself these questions:
- What is my current weight?
- What is my BMI?
- How much weight do I want to lose?
- Why do I want to lose weight?
- What causes my weight gain?
Once you have clear goals, you can get started effectively.
Calculate here: Your calorie needs
How to create a responsible calorie deficit
A calorie deficit of 500 calories per day is a good guideline. This helps you lose about 0.5 kg per week – healthy and manageable.
Use apps like FatSecret or MyFitnessPal to track your calorie intake. Don’t forget to include everything, like the oil you cook with or the oat milk in your coffee. Being honest with yourself is the key to success.
Determine your starting point
To calculate how many calories you can eat in a day to lose weight, we’ve written this article ‘How to Calculate Your Calorie Needs’, which includes a handy formula you can use.
The yo-yo effect occurs because people try to lose weight too quickly (by creating too large a calorie deficit) or follow extreme diets that are not sustainable. In the article ‘Yo-Yo Effect’, we explain how to prevent this.
Our advice is to aim for 0.5 to 1 kg of weight loss per week. Losing weight too quickly can result in muscle loss instead of fat, or eating so little that it becomes unsustainable, leading to a relapse into old habits and regaining weight (yo-yo effect). Read ‘How Much Weight Can I Lose Per Week?’ for more tips and explanations.
You want to shed a few kilos, but in a healthy way, of course. Crash diets and cheat days won’t get you far. Stick to these four golden rules, and you’ll definitely succeed.
1. Create a responsible calorie deficit
To lose half a kilo of fat per week (a healthy pace), you need to consume about 500 kcal less than your body needs each day. Not sure how much that is?
Apps like FatSecret or MyFitnessPal can help you track your food and calories accurately. Be sure to log everything, including the oil you use for cooking or the honey in your chai tea. No shame in your game—it might be confronting, but skipping details only works against you.
Now it’s time to reduce your calorie intake. Smart ways to achieve this include:
- Eating less. Obvious, but it’s where it starts. For Orangefitters using Orangefit Diet: replace your breakfast or lunch with a Diet shake.
- Avoid high-calorie drinks: water is your best friend. Think water with citrus slices, mint, basil, or tea.
- Swap your beer for a non-alcoholic drink more often.
- Watch your sugar intake and opt for sugar-free alternatives.
- Skip (or reduce) sauces. Especially white sauces—they’re calorie bombs.
- Replace snacks with healthy alternatives.
- Eat more vegetables to stay full longer.
- Use less oil: opt for an air fryer or oven whenever possible.
2. Don’t lose weight too quickly
Rapid weight loss isn’t healthy. It puts physical and mental stress on your body. A large calorie deficit means you miss essential nutrients and may lose muscle mass more quickly.
3. Move more
One word: move. Preferably strength training, as it burns more fat while also building muscle. If you stay active, you won’t even need a strict diet.
4. Lifestyle is key
Maintaining your ideal weight requires lasting changes. Healthy eating and regular exercise must become your lifestyle. Our weight-loss shakes fit perfectly into this routine. Need help? Order the Weight-Loss Package and get personalized nutrition advice and plenty of tips on healthy eating and living.
Need help losing weight?
Want to lose weight but don’t know where to start? We get it. You don’t have to do it alone. Order Orangefit Diet, and we’ll guide you with personalized nutrition advice.
Healthy weight loss and nutrition
Adjust your diet
If you want to lose weight, your calorie intake has to go down. Smart ways to achieve this include:
- Eat less. Duh, sounds simple, but that’s where it starts. For fans of Orangefit Diet or Diet Bar: replace your breakfast or lunch with these weight-loss shakes or meal bars.
- Avoid high-calorie drinks: water is your best friend. Think water with citrus slices, mint, basil, or tea.
- Swap your beer more often for a non-alcoholic drink.
- Watch your sugar intake and opt for sugar-free alternatives.
- No (or fewer) sauces. Especially white sauces—they’re calorie bombs.
- Go for healthy snacks.
- Eat more fiber-rich vegetables to feel full longer.
- Use less oil, and choose an air fryer or oven instead.
Healthy recipes for weight loss
When losing weight, opt for recipes that are low in calories but packed with protein, fiber, and essential nutrients. Limit added sugars and fats, and pay attention to portion sizes. This way, you not only work on weight loss but also build a sustainable healthy lifestyle.
Healthy eating boring? No way. Think colorful bowls, crispy snacks, and dishes that are a feast for your taste buds. Packed with fiber and protein, so you stay full longer while enjoying every bite.
Healthy weight loss and exercise
Nutrition vs. exercise
Nutrition determines 80% of your results, while exercise contributes 20%. So, working out alone won’t get you there, but it makes a huge difference.
For example:
- Eating healthier can save you 500 calories per day.
- A typical workout burns about 300 calories.
Combined, this creates an optimal calorie deficit.
Why exercise is still important
Exercise is your secret weapon: it gives you energy, helps you sleep better, and boosts your confidence. Stressed? Leave it all behind on the treadmill.
Strength training: the game-changer
In addition to cardio, strength training is an effective way to lose weight. It helps you maintain muscle mass while losing fat. More muscle means a higher fat burn, even at rest.
Want to build muscle mass? Make sure to get enough protein. Most of it comes from your diet, but for an extra boost, take a protein shake after your workout or a protein bar as a snack.
Make healthy choices easier
Losing weight is a challenge, but with a solid plan and determination, it becomes much more achievable. Set realistic goals, celebrate your wins, and stay active.
With a combination of nutritious meals and regular exercise, you’re on the right path to a fitter, more energetic life. Consistency is key, patience is your best friend, and every step forward is a win. More energy, better days – that’s what it’s all about.
