Our 9 Best Weight Loss Tips

Those extra kilos that you've been wanting to lose for a while now will disappear! This time, you'll approach it even smarter and prepare well with our 9 best tips for losing weight. That way, you're guaranteed to succeed.

1. Tips for losing weight: understand the basics

To function, our body daily extracts energy from what we eat and drink. The ratio between the energy (calories) we intake and the energy we burn is called the energy balance.

Losing weight is fundamentally very simple: you need to consume fewer calories than you burn. In other words, create a negative energy balance. You can do this in three ways:

1. Consume fewer calories by eating healthier
2. Burn more calories by exercising more
3. Combination: exercise and healthy eating

Point 1, eating less, has the most significant effect. This is more important than exercising more. Do you want to make extra progress quickly? Then point 3, a combination of eating less and exercising more, is the best option for you.

2. Easy weight loss does not exist

An important tip for losing weight is to start with realistic expectations. Namely, that losing weight is not easy. You didn't gain those extra pounds overnight, and you won't lose them overnight either.

A new mindset - a new lifestyle - is part of losing weight. Patience and long-term thinking will ensure that you achieve lasting results.

Read also: 6 weight loss tips that aren't commonly shared

3. Losing weight too quickly is unhealthy

People want to lose weight as quickly as possible. This is understandable, but it is certainly not advisable. Losing weight too quickly has negative consequences:

• It is usually accompanied by extremely low food intake. This means you miss out on many essential nutrients and essential nutrients such as fiber, vitamins, and minerals. 
• You have much less energy, become lethargic, and lose motivation for even the simplest tasks. 
• It is stressful. Mentally, but also physically. Your body experiences this as a famine and will resist it. 
• It is not permanent. Research shows that the people who lose weight quickly are also the ones who regain it the fastest. So, be patient and focus on a healthier lifestyle.

Read on: Why rapid weight loss is unhealthy

4. Dieting for too long works against you

Losing weight too quickly is not advisable. However, dieting for too long is not smart either. Your body will gradually adapt and eventually resist further weight loss. This results in a decrease in your metabolism and an increase in your stress levels.

Losing an average of half to one kilogram per week is ideal.

5. Don't lose too much weight at once

When you want to lose a significant amount of weight, it can be difficult to do it all at once. One tip for weight loss is to divide it into diet periods of 2 to 3 months. Then, take a break of 3 to 6 weeks and try to maintain your current weight during this period. This way, you can stick to it more easily.

6. Prevent the yo-yo effect

The yo-yo effect refers to losing weight and then gaining it back. Your weight keeps going up and down like a yo-yo. This can be quite demotivating.

Often, the effect is caused by a sudden big change (crash diet) where people suddenly eat very little. Unfortunately, unless you make a permanent change to your lifestyle, you will keep falling into this cycle.

Read more: How to stop the yo-yo effect?

7. Don’t be too hard on yourself

Losing weight is tough. Don't become your own enemy by being too strict with yourself. Moderation is the key here.

So, it's not about finishing an entire pack of cookies or a whole bottle of soda anymore, but it's also not about depriving yourself of every single cookie or drink. Set boundaries for yourself.

Gradually make small adjustments in your lifestyle, diet, and daily routine. It's these little changes that lead to long-term, lasting results.

8. Preventing binge eating

Creating a calorie deficit sometimes comes with intense hunger. Before you know it, you might find yourself opening a bag of chips and devouring it in one go. That's not the best way to lose weight and something you want to avoid.

Here are tips to prevent binge eating:

• Having small meals or only snacking actually increases your appetite. Therefore, eat complete meals with plenty of vegetables, fruits, beans, nuts, and seeds.
• Eating fiber-rich food keeps your blood sugar stable and positively affects your satiety hormones.
• Proteins can also increase the feeling of being full.
• (Caffeine-free) coffee can significantly reduce your appetite and suppress hunger.
• Drink more water and green tea. Many people mistake thirst for hunger.
• Avoid stress. This prevents emotional eating.

9. Use Orangefit Diet

Orangefit Diet has been chosen by the Consumer Association as the No.1 meal replacement in the Netherlands. Orangefit Diet is a plant-based diet meal that contains all the nutrients you need to lose weight in a healthy way.

It's low in calories but rich in proteins and fibers. Moreover, it contains all the vitamins and minerals your body needs. Ideal for replacing (temporarily) your breakfast, lunch, or snacks to reduce calorie intake.

With our Slimming Package, we also assist you with a personalized diet plan. This way, you'll know exactly what to eat to lose weight healthily and receive 5 delicious daily menus. 

Hopefully, these tips will help you with your weight loss journey. If you have any further questions, we're here to assist. Contact our Orangefit team for free assistance.