Everyone can lose weight!

Losing weight is often associated with never eating sweets again and spending lots of time in the gym. If you do this, you would miraculously lose weight at the same time. You will then be greatly disappointed when you fail to lose weight. To lose weight in a sensible, healthy manner, you need a better approach. It's all about finding a good balance between exercise and diet. Let us explain how...

Successful weight loss is for 80% determined by good nutrition.

Energy use vs calorie intake

The basis for losing weight lies in the daily ratio between energy use and calorie intake. To lose weight, you need to use more energy than you take in. Or, you need to burn up more calories than you consume. In theory, it does not matter from what these calories are derived. If you consume 1500 calories of junk food and burn off 1800 calories on the same day, you could lose weight. Whether this is good for your body, is another story. At MKBM, we look at the long-term picture and believe it is important that you lose weight in a healthy, responsible manner. After all, a healthy body offers so many advantages! These range from having more energy to reducing the risk of cardio-vascular diseases. A healthy body also feels better.

Lowering your calorie intake does not mean you have to stop eating. It's more about what you eat. In the book Killerbody Lifestyle, we explain more. You will find great recipes, macro-balancing and much much more. It can be a helpful tool to use in achieving your goal. You can also find some fun tips & tricks on our website!

If you take in less energy than you need, you will lose weight automatically.

The daily balance in your macro-nutrients

If you do not take in a sufficient amount of nutrients, this will affect your athletic performance and the target weight you want achieve. Your diet is the foundation of your body. What is a good and healthy diet? A healthy, balanced diet is determined by the balance between and amount of, macro-nutrients. These macro-nutrients play an essential role in various body processes including proper build-up, recovery and energy provision. The macro-nutrients are: proteins, carbohydrates and fat.

Proteins

• Function as the building blocks for bones, skin, hair and nails

Supply energy to the body and muscles

Support the digestive process and still hunger

Source of proteins: chicken, dairy products, bread, legumes, nuts. Proteins have a vital function for both athletes and non-athletes. Read all about it here.

Carbohydrates

• Key energy supplier for your body and brain

Source of carbohydrates: potatoes, grain products, fruit and legumes.

Fat

Source of energy

Contains important vitamins (A, D, E) and essential fatty acids

Positive effect on hormonal systems, the heart and blood vessels

Source of fat: fatty fish (eel, mackerel, herring, sardines, salmon), nuts and seeds, avocado, oils and butter.

Your personal balance between these macro-nutrients depends on:

Body type

Balance between energy use and calorie intake

Your objective (losing/gaining weight, muscle mass)

Calculate here your macro-nutrient balance here.

Sports and exercise

Sports and exercise are, of course vital components of losing weight. In Killerbody Lifestyle you will find a range of training schedules and tips for training certain muscle groups. We will also regularly be sharing workouts on our Instagram channel!