Everything you want to know about healthy weight loss!

We often associate losing weight with never eating sweets again and spending hours in the gym. And then, miraculously, we would lose pounds at a time. The disappointment is great when losing weight is not possible. It really takes more to lose weight in a healthy way. It's about a balance between exercise and nutrition. We will tell you more about it!

Successful weight loss is 80% determined by good nutrition.

Energy consumption vs. calorie intake

The basis for losing weight lies in the daily ratio between energy consumption and calorie intake. To lose weight you have to use more energy than you take in. So, burn more calories than you consume. In theory, it doesn't matter where you get those calories from. If you eat 1,500 calories worth of junk food but burn 1,800 calories in 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 we think it is important that you lose weight in a healthy way. A healthy body has so many benefits! From more energy to reducing the risk of cardiovascular disease. A healthy body also feels much better.

Of course, reducing your calorie intake does not mean that you should stop eating more. As mentioned before, it's all about what you eat. We will tell you more about this in the book Killerbody Lifestyle . You will find great recipes, macro ratios and much more. A useful tool to achieve your goal. You will also find great tips & tricks on our website!

If you consume less energy than you need, you will naturally lose weight.

The daily balance in your macros

If you consume too few important nutrients, this can be at the expense of your sports performance and the target weight you want to achieve. Your nutrition is the foundation of your body. What is good and healthy food? A healthy nutritional balance is determined by the ratio and amount of your macronutrients. These macros play an essential role in various body processes such as construction, recovery and energy supply. The macros are: proteins, carbohydrates and fats.


  • Function as building material for bones, skin, hair and nails
  • Provides energy to the body and muscles
  • Support digestion for a feeling of satiety
  • Source of protein: lean meat, fish, eggs, dairy products, bread, legumes and nuts. Proteins have an indispensable function for both sports and non-athletes. Read all about it.


  • Important energy supplier for your body and brain
  • Source of carbohydrates: potatoes, grain products, fruit and legumes.


  • Source of energy
  • Contains important vitamins (A, D, E) and essential fatty acids
  • Positive effect on hormone balance, heart and blood vessels
  • Source of fats: oily fish (eel, mackerel, herring, sardines, salmon), nuts and seeds, avocado, oils and butter.

    Your personal balance between these macronutrients depends on:

  • Body type
  • Ratio between energy expenditure and calorie intake
  • Set goal (lose weight, gain weight, build muscle mass)
  • Calculate your macronutrient balance here .

    Sports and exercise

    Sports and exercise are of course essential when losing weight. In the Killerbody Lifestyle book you will find various training schedules and tips for training certain muscle groups. We also regularly share workouts on our Instagram channel !

    Products that help you lose weight

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    Want to read more about sports and exercise?

    Then read these blogs:

  • Do you tend to stop exercising? This is how you keep it up
  • Fitness dictionary for dummies