How to Lose 2 Kilos in 1 Week

2 kilos in a week

It is possible to lose a lot in a short time. Of course this requires some adjustments, but in itself it is good to know that you can lose two kilos in a week. 2 kilos in a week. Read below how to do that.

LOSE WEIGHT IN A WEEK

Is it possible to lose weight in a week? Hell yes. In fact, it is very easy to lose weight in a week. Actually falls and stands with two things: nutrition and exercise. You make a big difference yourself by looking at your diet. Which products can you include among the fat makers? Delete that directly. If you also start moving again, it will certainly work out.

2 KILOS IN A WEEK

Losing 2 kilos in a week is certainly feasible. We list a number of tips and advice for you below. You do not have to implement all of them to be successful, but the more you do, the faster it will go.

LESS FAT PRODUCTS

You can easily lose 2 kilos in a week if you consume less fat products. That starts with breakfast. Did you know that with an average breakfast you already get a lot of carbohydrates ? Within a low- carbohydrate diet, breakfast is therefore given a very different form. Fat products such as dairy (cheese) are replaced by lean meats (such as beef, chicken or turkey). You will eat curd cheese with oatmeal rather than a sandwich with peanut butter or chocolate paste.

MORE WATER AND TEA

Water and tea can not only be delicious, they are also great thirst-quenchers. They help you to easily lose 2 kilos in a week. In fact, because you get full of water and tea, you have less need for snacks and candy. In addition, soft drinks and juices (including orange juice and apple juice) contain a lot of sugars and that makes them real fat makers. By reducing these drinks and drinking water, you can easily lose 2 kilos in a week.

MOVE MORE

In the week that you want to lose 2 kilos, it is good to keep moving. Now you do not have to run directly to the gym to live out there. Think of the easier ways to get movement. For example, you can walk more often, take a regular evening walk or go to work by bike and do some shopping with your bike. Try to find more movement at work too, by taking an extra loop every now and then. Remember that everything is allowed to help you lose 2 kilos in a week.

DO NOT EAT BEFORE BEDTIME

Do you want to make the most of the week? Do not eat before you go to sleep. If you do, a lot of energy will no longer be processed and stored as a reserve. This creates body fat that accumulates in your body. Dine in time so that you have another evening for yourself.Of course you can drink water or tea in the evening.

EASY TO LOSE 2 KILOS IN A WEEK'S TIME

You have read that it is easy to lose 2 kilos in a week's time. But you will have to be very disciplined in this. Stick to the above guidelines and the chances of success are many times greater. Do you prefer to decline in a more guided manner? In that case it does not hurt to look at some diets .

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LOSE THE WEIGHT OR IT’S FREE!

Unlike most diet books, gym memberships, weight loss plans, and fat-burning pills on the market, The 2 Week Diet comes with my personal, 100% no-nonsense “Lose The Weight Or It’s FREE” guarantee.

It’s just this simple: If at any time in the next 60 days you have not lost the weight I promised… or if you’re not completely satisfied with The 2 Week Diet for any reason whatsoever, just let me know, and I will personally issue you a prompt and courteous refund — no questions asked.

I know this system is life-changing, and I don’t want you to miss out on the opportunity to completely transform your body. I can’t make it any easier for you to take action, but you have to be the one who clicks the download button!

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5 tricks to lose those last pounds

5 tricks to lose those last pounds

At the beginning, the kilos fly off, but there is a big chance that you will come to a point where, no matter what you do, you will lose no more grams. This usually happens in the phase that you want to lose those last two to five kilos.

  At such an impasse in your diet there are two options, you can sit down and accept the extra weight. Or you can apply a few of the strategies below. With a few simple changes in your exercise and diet, you can lose about two to three kilos in a safe way within three weeks.

1. Start with "calorie cycling"
You may already follow a diet that alternates carbohydrate-rich days with days when you almost do not consume carbohydrates. But if you want to lose those last kilos, you can lift this method to a more extreme level. Try to consume protein-rich food and vegetables on low-carbohydrate days. This causes fat loss. Then plan the carbohydrate-rich days on days that you train a lot. Use the carbohydrates mainly two hours before or shortly after your workout. You call this approach calorie bikes. The zigzag approach of your carbohydrate intake increases your metabolism while you lose fat at the same time.

2. Take a week of rest
Sometimes you do not fall off anymore because your body has not been given enough rest. When you become overtrained, your body will hold water.
Stay away from the gym for a week and eat normally, as if you want to keep your current weight. This will restore the water balance in your body and restart your metabolism. You will be surprised what a week of rest can bring about.

3. Increase the intensity of your exercises
It is normal to reach the ceiling of weight loss when you have been following the same training for some time. A simple way to lose those last pounds is to increase the intensity of your work-out. You normally do 4 series of 30 crunches, two minutes of rest and then continue with your leg raises. Then take a minute of rest before the change and perform the exercises faster. Because you push the boundaries of your body, you stimulate the building of muscles.

4. Eat more proteins
The fourth way to lose those last pounds is to consume more protein. It is important to know that the slimmer you get, the less your total calorie intake becomes, the more protein you need. Proteins prevent loss of muscle mass and promote the recovery of your body. Moreover, your body needs twice as much energy for digesting proteins than for digesting fats or carbohydrates. Proteins are in tofu, eggs, fish, chicken, lean pork or beef, nuts, beans and dairy products.

5. Combine sprints with cardio training
Do you only practice quiet cardio training? Consider adjusting your routine. For example, you can insert five to eight intervals with a 90-second rest period through your cardio training. Finish off with another 15 minutes of moderate cario training. This will kill two birds with one stone. You screw up your metabolism with the interval training, and for the cardio training your body uses fats as fuel.

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LOSE THE WEIGHT OR IT’S FREE!

Unlike most diet books, gym memberships, weight loss plans, and fat-burning pills on the market, The 2 Week Diet comes with my personal, 100% no-nonsense “Lose The Weight Or It’s FREE” guarantee.

It’s just this simple: If at any time in the next 60 days you have not lost the weight I promised… or if you’re not completely satisfied with The 2 Week Diet for any reason whatsoever, just let me know, and I will personally issue you a prompt and courteous refund — no questions asked.

I know this system is life-changing, and I don’t want you to miss out on the opportunity to completely transform your body. I can’t make it any easier for you to take action, but you have to be the one who clicks the download button!

Read More

10 Days Diet: Can You So 5 Kilos Weight Lose In 10 Days?

10 DAYS DIET: CAN YOU WASTE 5 KILO IN 10 DAYS?
With the 10 day diet you could lose 10 pounds (or 5 kilos) in 10 days. That does not sound wrong, of course, but does the 10 day diet fulfill its promises?

In this article I discuss what the 10 day diet is, whether it can live up to its promises and whether it is a good idea to follow this diet.
WHAT IS THE 10 DAYS DIET?

The 10-day diet does not fall under the categories protein diet, low-carbohydrate diet, fat-free diet. There is not really a certain type of calories excluded.

It also does not belong to a crash diet, because the 10 day diet contains no less than 1000 calories a day. To be precise, you get about between 1000 and 1100 calories a day and therefore this is called a low-calorie diet.

Because you eat low-calorie, you will also lose weight quickly and quickly. The intention is 5 kilos in 10 days.


HOW DOES THE 10 DAYS DIET WORK?

The 10 day diet has a number of basic rules and these are:

Only water, coffee and tea (without milk and sugar) can be drunk indefinitely
Drink at least 2.5 liters of water per day
Dairy is allowed, but only the lean variants
Use margarine instead of butter
Do not use sauces or mayonnaise, dressing is allowed
Do not use fat when baking or roasting
Only eat lean meat
Eat only brown whole wheat bread
It is important to follow these rules as well as possible. In addition, a schedule has been drawn up for the full 10 days, which also can not be deviated from.

SCHEDULE 10 DAYS DIET

Day 1
Breakfast 
1 sandwich with margarine
1 egg
1 apple
2 cups of tea or coffee
Lunch
2 sandwiches with ham
1 sour pickle
1 glass of orange juice
Dinner
2 small potatoes
2 tablespoons of vegetables
100 to 120 grams of meat
1 orange
1 bowl of low-fat quark

Day 2
Breakfast 
2 sandwiches with halvajam
1 or 2 cups of tea or coffee
Lunch
2 sandwiches
1 banana
250 grams of low-fat quark 1 glass of juice of your choice
Dinner
1 skinny schnitzel
2 tablespoons of potato salad
1 portion of lettuce
1 apple
1 glass of juice

Day 3
Breakfast 
1 sandwich with low-fat meats
1 orange
1 or 2 cups of tea or coffee
Lunch
2 sandwiches with low-fat meats
1 serving of raw vegetables and 1 glass of juice
Dinner
2 soup bowls with vegetable soup without balls

Day 4
Breakfast 
1 sandwich with 1 slice of skimmed cheese
1 boiled egg
1 or 2 cups of coffee or tea
Lunch
2 sandwiches with low-fat sausage
1 small sandwich or crispbread
1 cup of coffee or tea
Dinner
1 tablespoon of rice
100 grams of meat
1 large portion of lettuce
1 orange

Day 5
Breakfast 
 2 sandwiches with low-fat cheese spread
1 or 2 cups of tea or coffee
Lunch
1 piece of apple pie
1 banana
1 or 2 cups of coffee or tea
Dinner
2 small potatoes
100 grams of meat or fish
1 portion of lettuce
1 glass of fresh

Day 6
Breakfast 
1 sandwich with 2 boiled eggs
1 or 2 cups of coffee or tea
Lunch 
2 sandwiches with low-fat meats
1 glass of juice
Dinner 
2 potatoes
1 tablespoon of vegetables
1 tablespoon of lean goulash meat
1 glass of juice

Day 7
Breakfast 
2 sandwiches with halvajam
1 or 2 cups of tea or coffee
Lunch 
2 sandwiches with 50 grams of low-fat cheese
1 sour pickle
1 piece of apple pie or cheesecake
2 cups of coffee or tea
 Dinner 
2 tablespoons of potato
half grilled chicken
1 portion of lettuce
5 half peaches
1 glass of juice

Day 8
Breakfast 
2 sandwiches with margarine
1 tablespoon of honey
1 or 2 cups of coffee or tea
Lunch 
2 sandwiches
250 grams of low-fat quark
1 orange
1 cup of coffee or tea
Dinner 
2 small potatoes
2 tablespoons of vegetables
1 tartar
1 glass of juice

Day 9
Breakfast
 1 sandwich with low-fat meats
1 boiled egg
1 or 2 cups of coffee or tea
Lunch 
2 sandwiches with ham
1 pickle
1 glass of juice Sauerkraut stew
Dinner 
2 potatoes
3 frankfurters
1 orange

Day 10
Breakfast
1 sandwich with low-fat cheese
1 apple
1 or 2 cups of tea or coffee
Lunch 
2 sandwiches with low-fat meats
1 egg and 1 cup of tea or coffee
Dinner 1 tablespoon of spaghetti
100 grams of lean meat
1 large portion of lettuce
1 glass of buttermilk or juice

It is recommended to precede your calorie intake a few weeks before the 10 day diet. This way your body gets used to the amount you are going to eat during the 10 day diet. After the diet you do not have to go back to eating normally, but quietly rebuild.

After following this 10 day diet, you may start again from scratch, if you are not satisfied with your weight.

EXPERIENCES OF THE 10 DAYS DIET

The experiences on the internet tell you that you can indeed lose almost 5 kilos with it, but this is also the case when you start eating the same way as before.

Fortunately, many people are already aware that this diet is not the way to lose weight sustainably and healthy.

If you do not understand this yet, I will explain to you exactly what the advantages and disadvantages of the 10 day diet are.

ADVANTAGES AND DISADVANTAGES OF THE 10 DAYS DIET

After having studied the 10 day diet well, there are both advantages and disadvantages to this diet.

The benefits of the 10 day diet are:

• A lot of variation in nutrition.
• Few rules
• The recipes in the diagram are very simple
• It is a diet that you can follow over and over again
• You will not get starved

The disadvantages of the 10 day diet are:

• There has not been thought about the long term. After 10 days you will undoubtedly be lighter, but this is temporary. Even if you continue to follow this diet every time. You do not only lose fat, but largely moisture and muscle tissue. Because there is a moment when you no longer maintain the diet and fall back into your old diet, the yo-yo effect will occur and you will get the lost fluid and ultimately also your lost muscle tissue back, so you're back to your old weight again or worse.
• You do not learn anything about it. They are too few rules, which you can use at a given time to stay on weight.
• It is unclear why certain foods have been chosen.
• Even though it is not so much a fat-free diet, this diet certainly does not contain enough healthy fats. Healthy fats are essential for a healthy diet and can also indirectly help to lose weight.
• It is not a healthy diet. If you keep 1000-1100 calories for 10 days, you get too few nutrients that your body needs to function properly.

In short, the benefits do not outweigh the major disadvantages, so I would not advise you to follow this diet. After all, there are much better and more sustainable methods to lose weight.

THE METHOD FOR PERMANENT AND HEALTHY WASTE!

Do you want to lose weight in a healthy way? Then you will have to choose a large variation in your diet, which is also healthy. No idea how to start with that?

Richard Ridder has written the very effective Slimming Recipe Bible, which I recommend to everyone if you are looking for truly healthy food. This way you can burn fat without heavy training or unhealthy crash diet, but with food that is as close to nature as possible.

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LOSE THE WEIGHT OR IT’S FREE!

Unlike most diet books, gym memberships, weight loss plans, and fat-burning pills on the market, The 2 Week Diet comes with my personal, 100% no-nonsense “Lose The Weight Or It’s FREE” guarantee.

It’s just this simple: If at any time in the next 60 days you have not lost the weight I promised… or if you’re not completely satisfied with The 2 Week Diet for any reason whatsoever, just let me know, and I will personally issue you a prompt and courteous refund — no questions asked.

I know this system is life-changing, and I don’t want you to miss out on the opportunity to completely transform your body. I can’t make it any easier for you to take action, but you have to be the one who clicks the download button!

Read More

A healthy diet plan: balanced recipes for the entire week

A healthy diet plan: balanced recipes for the entire week

Many people strive for a balanced weekly menu, but it can be difficult to keep it cheap, healthy and varied. If you are not used to it, terms such as healthy eating & diet might sound very strict, but did you know that it can actually be fun too? Moreover, a diet plan offers the possibility to give leftovers a place, by using the same ingredients for different dishes.

Does this seem a bit too much work? Then try this healthy diet plan. Once you understand how it works, you can try to put together a good diet plan. See below how a weekly schedule can help you follow a varied and balanced diet!

Healthy diet schedule: Sunday
Breakfast: Scrambled eggs with smoked salmon on wholemeal bread and cherry tomatoes.

Salmon has such a delicious, full flavor that when you eat this dish you will not miss the saturated fats that are in croissants or sweet rolls. Prepare the scrambled eggs in a non-stick pan and only use a small amount of liquid margarine instead of butter.

Finally sprinkle a handful of spinach over the eggs, cover your wholemeal bread with Becel ProActiv * and finish the dish with some cherry tomatoes.

Lunch: Vegetable soup

After an extensive breakfast you will not need a hearty lunch, so make a simple vegetable soup instead. Serve with a slice of wholemeal bread spread with Becel ProActiv *.

Snack: Cut one or two apples into small pieces and stir in raisins, cinnamon and pecans for a nice afternoon snack.

Dinner: Spaghetti bolognaise

Use lean beef and lots of vegetables in your bolognaise sauce to get to your recommended daily amount of vegetables and not to get too much saturated fat. Immediately make a large quantity and freeze a few portions - this will be used later this week - and serve the bolognaise with wholemeal pasta.


Healthy diet schedule: Monday
Breakfast: Avocado toast

Spread a toasted sandwich with Becel ProActiv * and top it with a crushed avocado for a portion of "good" unsaturated fat. Sprinkle some black pepper and lemon or lime juice over it for extra flavor. Simple and delicious!

Lunch: Sweet potato with bolognaise

Bolognaise sauce is very versatile - you can use the big pan you made on Sunday all week without getting tired of it! Put a small sweet potato in the oven and, as soon as it is cooked, scoop out the middle. Crush this with three tablespoons of sauce and then put it back in the peel. Serve grilled asparagus or spinach for a delicious, balanced meal!

Vegetable snacks: Can you use some energy? Dip pieces of carrot and celery in humus for a refreshing snack.

Dinner: Pasta with pesto of parsley and beans

For an extra large amount that you can use all week, you can put a large bunch of parsley (only the leaves) with a dessert spoon Becel ProActiv * Délice, two hands of pumpkin seed, a handful of walnuts and garlic in the blender. Stir in a dessert spoon of grated Parmesan cheese and then spoon the pesto through freshly cooked pasta. Add a handful of spinach and a half tin of white beans. Because of the beans you have to use less pasta and you achieve a better balance between starchy products and proteins. Serve cherry tomatoes.


Healthy diet schedule: Tuesday
Breakfast: Yogurt with delicious toppings

Sprinkle some yogurt with apple, raisins, a little honey and a handful of nuts. If you have walnuts or pumpkin seeds left from the pesto, even better!

Lunch: Fast bean stew

Can you still remember that vegetable soup? Warm it up with the rest of the white beans and crumble some low-fat feta (not everything, we'll use this later) over for extra flavor. Serve it with a piece of wholemeal bread spread with Becel ProActiv * and end your meal with an apple.

Salad snacks: Before you go out in the morning, stop some dates with chopped red onion and a teaspoon of white wine vinegar in a container. As soon as you feel like a snack, combine this dressing with leaves of lettuce (spinach and watercress are good for this) and some lemon juice for extra flavor.

Dinner: Slasoup with a goat cheese sandwich

Try this delicious soup from the Becel ProActiv website, combined with a goat cheese sandwich. Make a little extra so that you have a nice hot lunch tomorrow.

Healthy diet schedule: Wednesday
Breakfast: Cinnamon & banana sandwich

A sweet, but balanced delicacy to help you through the second half of the week: crush a banana with about half a teaspoon of cinnamon and spread two slices of wholemeal bread with it.

Lunch: Slasoup

The remaining lettuce soup from the night before is easy to carry and only needs to be warmed up - ideal!

Tasty snack: Make a few whole-grain bruschetta with tomato, avocado and ProActiv Délice to satisfy your hunger at the end of the afternoon.

Dinner: Wraps with spicy chicken and guacamole

Spread pieces of chicken fillet with a spice mix of cumin, chili powder, paprika powder, garlic powder and cayenne pepper before putting them under the grill. Wrap the chicken in a wholegrain wrap with some low-fat sour cream and guacamole. Cut a tomato, a piece of cucumber and some salad for a salad. Sprinkle with lime juice for a fresh dressing.



Healthy diet schedule: Thursday
Breakfast: Nut muesli

Drizzle your breakfast cereal with a dessert spoon of crushed nuts, blueberries, and pieces of banana.

Lunch: Avocado sandwich and shrimp

Roast a slice of wholemeal bread and spread it with Becel ProActiv *, the remaining avocado of yesterday, lemon juice, lime and a little paprika. Cover the avocado toast with peeled shrimps and some extra lime juice.

Snack: For a juicy snack, cut a nectarine and meat tomato into large pieces. Finish with pomegranate seeds and basil for a delicious sweet / savory combination.

Dinner: Scrambled eggs with kale, pesto and feta

Beat two eggs with a little skim milk and some pepper. While preparing the scrambled eggs, throw in the kale, spinach and some crumbled feta. Remove the pan from the heat and then add four teaspoons of the leftover parsley pesto.



Healthy diet schedule: Friday
Breakfast: Muesli bun with goat's cheese and strawberries

The last day of the work week! And how do you celebrate that better than with a delicious muesli bun with goat's cheese and fresh strawberries? With this delicious recipe you start your day full of energy.

Lunch: Spicy soup with shrimps

Turn the last bit of your vegetable soup into a delicious fish soup by adding shrimp. Serve with a slice of wholemeal bread spread with Becel ProActiv *.

Basil snack: Combine the basil topping from this recipe with a crispy piece of whole grain bread.

Dinner: airy nachos with chili

Another delicious Friday snack, light and hearty this time. Tear a half tortilla into pieces and spread over a baking dish. Throw in a few handfuls of thinly sliced ​​kale and mix well with some olive oil and salt. Place it in the oven until the kale is crisp and the pieces of tortilla are golden - do not lose sight of it! Then you scoop some of the warmed bolognaise sauce over the mixture. Finish with low-fat sour cream and a little grated cheese.


Healthy diet schedule: Saturday
Breakfast: green smoothie with passion fruit

Luxury yet airy and full of energy and nutrients - a perfect way to start your weekend! Put half an avocado, 3 tablespoons oatmeal, pieces of banana, the flesh of a (sieved) passion fruit and 600 ml of rice milk in the blender and ready!

Lunch: wok dish with shrimp and vegetables

A healthy wok dish full of fresh flavors and vitamins.

Exotic snack: treat yourself to our baked potato with Mexican topping. A healthy recipe for which you can use Becel ProActiv Light * or Délice.

Dinner: curry with chicken

A favorite for the Saturday night, but instead of ordering curry you can make it better yourself - cheaper and much healthier! Make an extra large amount, so that you have some stock for the next week.

As soon as you have tried this weekly menu you will see that following a balanced diet plan will not only benefit your wallet, but also your taste buds and health. In the future, try to come up with your own balanced menus, to be able to look forward to new, delicious dishes every day.

* Becel ProActiv contains plant sterols. Plant sterols have been shown to reduce blood cholesterol. High cholesterol is a risk factor for the development of cardiovascular diseases. There are several risk factors for cardiovascular disease and the change in one of these factors may or may not have a beneficial effect. The intake of 1.5-2.4 g plant sterols per day can reduce cholesterol by 7 to 10% after 2 to 3 weeks.

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LOSE THE WEIGHT OR IT’S FREE!

Unlike most diet books, gym memberships, weight loss plans, and fat-burning pills on the market, The 2 Week Diet comes with my personal, 100% no-nonsense “Lose The Weight Or It’s FREE” guarantee.

It’s just this simple: If at any time in the next 60 days you have not lost the weight I promised… or if you’re not completely satisfied with The 2 Week Diet for any reason whatsoever, just let me know, and I will personally issue you a prompt and courteous refund — no questions asked.

I know this system is life-changing, and I don’t want you to miss out on the opportunity to completely transform your body. I can’t make it any easier for you to take action, but you have to be the one who clicks the download button!

Read More

3 Motivation tips for weight loss, sports and more!

3 Motivation tips for weight loss, sports and more!
Creating a healthy lifestyle is not always easy. It is hard work, requires a lot of effort and you must have enough self-discipline. By starting to exercise and getting started with a good diet plan you are already on the road! But how do you stay motivated?


Below are 3 tips to keep your motivation high!

1. Know what you are doing for it!

What is your goal? Do you want to feel better? Do you want to get more energy for your children? Do you want to lose more than 10 pounds? Do you want to become more muscular or stronger? Keep yourself constantly in mind why you started. See it, visualize it and feel it ... That's motivation enough!

Here are some tips for not losing sight of your goal:

Purchase a sign and hang it somewhere where you often come. Write your goal there.
Find a picture of someone who has your dream figure and look at it often. That can be a celebrity, model or athlete.
Write down your goal in your diary or diary. Look at this regularly.
Buy a pair of jeans or dress in your ideal size.
Visualize every day for a few minutes how you look, feel and behave when you have reached your final goal.
Do yourself a promise. Write this promise and sign it with a writing date. Keep yourself to your own appointment.


2. Keep a diary

By keeping a diary, you put your progress on paper and you get insight into your story. This ensures that you can get the necessary motivation and inspiration from what you have already achieved! You can also use this as a guide to see where you can become even better!

What are good measures to keep track of in your diary?

Number of kilometers you have cycled.
How many fitness workouts you have had.
Your weight.
How many times you have played.
Number of kilometers that you have run.


3. Reward yourself!

Have you been playing sports 3 times a week for a month? Or did you not eat sugar for 2 weeks? Have you lost 6 kilos? Are you getting back in your perfect jeans? Every time you have reached an important milestone, it is time to reward yourself!

A good reward can be a gift, something you like to do or to get. Reward yourself with your favorite DVD Box, a sauna visit, day of shopping, new book or pair of shoes.
You get the point :)

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LOSE THE WEIGHT OR IT’S FREE!

Unlike most diet books, gym memberships, weight loss plans, and fat-burning pills on the market, The 2 Week Diet comes with my personal, 100% no-nonsense “Lose The Weight Or It’s FREE” guarantee.

It’s just this simple: If at any time in the next 60 days you have not lost the weight I promised… or if you’re not completely satisfied with The 2 Week Diet for any reason whatsoever, just let me know, and I will personally issue you a prompt and courteous refund — no questions asked.

I know this system is life-changing, and I don’t want you to miss out on the opportunity to completely transform your body. I can’t make it any easier for you to take action, but you have to be the one who clicks the download button!

Read More

2 to 5 pounds to lose weight

2 to 5 pounds to lose weight
Do you want to lose 2 to 5 kilos? Follow these 10 steps and you will certainly succeed.

1) Purchase a note booklet
Write everything you eat or drink one day. Make sure you have your notebook right after your last bite, then you can write it right away. Do not skip anything when it was just a bite to taste. Noting what you eat will make you more aware of your eating behavior. You can also check whether there are any foods that you could replace with a healthier alternative. Being aware of what you eat is the first step when you want to lose weight.

2) Keep your head!
Before you eat or drink, first ask yourself: why am I going to eat or drink now? If the answer is "because I'm hungry" then that's the right answer. It may also be that you are bored or sad. Then look for a different interpretation to combat that feeling. Take a detour, read a magazine do something other than food. Do not eat like a robot without knowing why. Once you have mastered this, you can finally control your diet.

3) Eat more often for fat loss
Provide 3 main meals and 2 to 3 snacks per day. Do not skip any of the meals or snacks. In this way you prevent hunger, you keep enough energy and you have less of a tendency to eat bad snacks. Every main meal should contain fiber, vegetables, proteins and a small amount of unsaturated fats. If you skip meals then you will not lose weight. Your fat burning will stay on the back burner.

4) Do not completely ban your favorite snack from your life
Your intention of never going through the knees again for your favorite snack is probably the stupidest thing you can do. In the end, the practice often points out that this then leads to one big bite of what you would no longer eat. Try to train yourself in moderate snacking. Buy, for example, a role of those chocolate cookies that you like so much and agree with yourself that you can take 1 cookie every day. Sit back and enjoy every bite. If you end the week without breaking that promise, you give yourself a present, for example a nice bar of soap. If you can unlearn to eat a lot at once, you are fast on your way to a slim body without the yo-yo effect. After all, you can not continue to avoid snacks and sweets forever, especially if you have children. You can therefore better deal with it. Occasionally a small treat will make you feel satisfied and certainly not get in the way of your weight loss plans.

5) Adjust your diet
Start with your refrigerator and storage cupboard. Clean them up, everything that is not healthy must go. If you do not want to throw anything away, give it away to friends or the Salvation Army. Then you create a new shopping list with responsible choices. The best way to put together a good shopping list is by means of a calories booklet. To help you on your way we have some examples of healthy foods below. These are sensible choices that you can add to your shopping list. It goes without saying that you also have to eat healthy food in moderation.

- Skimmed milk, buttermilk, light dairy, skimmed chocolate milk and semi-skimmed milk.
- Light soft drinks, Amstel light, white dry wine, red dry wine.
- Multigrain bread, whole grain Cracottes, Melba toast whole grain, Multigrain pancakes.
- 30+ cheese, shoulder ham, Slankie cheese, Halvajam, Becel light, eggs.
- Salmon, shrimp, tuna, water-based tuna, beef tartar and chicken breast.
- Skimmed fruit yogurt and low-fat cottage cheese.
- Gingerbread, league
- Salt sticks, rice waffles with flavor, peanut peanuts, Japanese mix and microwave popcorn.

6) Misbehavior? Just pick up the wire again!
With every misstep the tendency to give up is great. We often think that it is useless because it went wrong. You are then probably angry with yourself or you feel so guilty that you throw it aside. That is a big mistake! Do not give up if things go wrong, forgive yourself and pick up the thread again! It is not everything or nothing. Nobody is perfect, so just continue where you left off.

7) Set a realistic goal
If you pursue a realistic goal, the chances of success are much greater. Moreover, you remain motivated and you prevent that you give up prematurely. For example, a realistic goal is 5 - 15% of your current weight. Example: If you weigh 70 kg and want to weigh 60 kilos, then your first goal is to set 10% of your current weight.

In this case, this means that you will lose 7 kilos. Once that is successful, you weigh 63 kg. But you want to weigh 60 kilos, so time for your second goal. If you want to lose weight even further, then set 5% of 63 kg as the target. That means that you will lose another 3 kilos. In this way you achieve your ultimate goal step by step.

Fast weight loss is not wise, aiming for more than 1 kilogram per week is unhealthy, you lose valuable muscle tissue while the fat is what you need to lose. Moreover, you do not give your skin time to lose weight, you get a flabby skin so you still do not have a tight figure.

8) Make sure you are well motivated
Whether you want to lose 5 or 50 pounds, losing weight often depends on finding the right motivation. Why do you want to lose weight? You want to look good on a party where you are going soon. You want to look good during a job interview. It may also be that you are getting married soon, then of course you want to look your best. Or you want to stay healthy and fit. So there are countless reasons why you would want to fall off.

Consider why you want to lose weight exactly. You have to have a picture of how you want to look like and why you want to look like this. Write down all the reasons you have in your notebook. Carry a picture of yourself when you were slimmer. Also stick this picture on the fridge. If you do not have a photo, use a photo of someone with a slim figure as an example. Every time you struggle to stick to your weight loss plan, you take out the notebook or photo to remind you why you want to lose weight.

9) Move more
Slimming goes a lot faster if you also exercise more. Sports will really speed up the weight loss. Make sure there is regularity, you get the most return. Preferably exercise in the morning, you also have extra benefits, because your body will burn fat all day long, that is great of course. Moreover, you get a tighter body through sport. You build up more muscle, this increases your fat burning. Muscles burn fat all day long, also long after exercise.

Choose a sport that suits you well, something you enjoy. There is so much variation that there is probably something for you. Aerobics, cycling, swimming, walking, tennis, fitness, etc.

10) You can learn new habits
Start exercising slowly, 3 times a week 20 minutes is more than enough. Everyone can do that. Talk to yourself that you will sustain this continuously for 6 weeks. If you still do not like it after those six weeks, you can still stop it. However, research shows that people do not want to give up after 6 weeks. Because the habit has already settled. Moreover, you have already been able to feel and see the benefits. You will undoubtedly feel better than 6 weeks ago. You can also see it in the mirror that the sport has done your figure well.

After 6 weeks you can determine whether you want to exercise longer than 20 minutes. Then you can, for example, make a block of 6 weeks moving for 30 minutes. Make sure you always sport on fixed days. Do not deviate from these days, otherwise the nesting of the new habit will not work optimally.

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