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A system that reduces your fat mass while you keep living your life, built to outlast the six weeks in which a crash diet breaks you. I lost more than 25 kilos myself and know exactly where the traps are.
By dropping all-or-nothing thinking. In 54 women who lost ten percent of their weight and were followed for a year, black-and-white thinking and their highest ever weight were the only two predictors of regain. Someone who treats one bad day as failure tips the whole week. Someone with a structure that absorbs a bad day keeps the weight off.
Source: Byrne, Cooper & Fairburn, Behaviour Research and Therapy, 2004
Start strict, lose some, bounce back. The yo-yo effect is the logical result of a plan that was too strict.
A good number makes your day, a bad one throws the plan overboard. That turns fat loss into a gamble.
Without insight into portions and protein, healthy eating can still be too much, or far too little.
Lasting fat loss rests on three things: enough protein and a sustainable calorie deficit (nutrition), keeping or building muscle so your metabolism does not collapse (strength training), and sleep and stress under control so your hunger hormones work with you.
That is why your plan here is built on your actual week, restaurant visits and busy days included, and no food goes on a forbidden list. We measure waist, weight and energy weekly, and adjust before things stall.
Want personal guidance from the start? See how High Performance 1:1 Health Coaching works.
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From 101 kg to a life full of energy. It's why I coach, and why I'll never ask you to do something I haven't done myself.
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He got his energy and confidence back. Strength training and understanding his nutrition did the heavy lifting.
“Het gekende sukkelstraatje van goede voornemens, beginnen met goede moed en na een tijdje opgeven. Nu: strakker, fitter, een sterker bovenlichaam, betere conditie en herwonnen plezier in sporten. Minder stress door cut-the-crap-relativering. Niet uitstellen, niet aanmodderen: begin er vandaag aan. De beste investering van de laatste 15 jaar voor een klein bedrag, met een grote persoonlijke ROI.”
Walter D., 60 · ondernemerStart with the free health check. In about three minutes you know where your Biggest Win is, with three steps you can start on this week.
Free. Your report appears on screen and in your inbox.
This article is information, not medical advice. If you have symptoms, are pregnant or take medication, talk to your doctor before changing anything.
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