HOW TO LOOSE WEIGHT? Short guide to permanent weight loss

30. 4. 2018

If you are here, reading this, you are clearly searching for a certain guide, that tells you exactly what to eat, when to eat it? and where to buy a magical slimming pill (which, of course, we also do have in our e-shop). If this is your case, stop reading. But! If you are serious about slimming and you are surfeit by all "guaranteed" diets from the fitness world, then this is the right place for you to be!

If you are concerned about a few extra kilos, there are many ways to do something about it. The most important thing is to set realistic goals, and ideally divide the main goal, into smaller, partial goals. It is definitely more motivating to know that I want to lose weight, three pounds a month, than that I want to lose 21kg in half a year. Goals can be set way simpler, like I want to wear size L  instead of XL, or I just want to use a closer pinhole on my belt. For starters, it is simple but very crucial to know why I'm doing it, and what I want to achieve.

Now, along the way, your greatest ally, but also your greatest enemy, will be calories. Burned calories and consumed ones. Your task will be simple - to achieve an energy balance where the number of calories burned will be higher than the number of calories you receive. Sounds simple? In fact, it is.One of the most popular food programs is IIFYM (If It Fits Your Macros) can help you make it even easier, and count the calories for you. Unfortunately, understanding this eating concept quickly begins to slip out of its basic idea, mainly because of the social networks where people are eating for their caloric intake through the consumption of nutritional craps, hashtag #foodporn.

How do I find out, what's my daily energy requirement (the number of calories I need)?

There is a bunch of calculations available on the internet that will generate your daily calorie requirement after entering some of basic information about yourself. You can also sign up here, on BodyHunters, and fill out your profile, and this number will be automatically generated onto your profile wall.

How do I calculate the consumed calories?

Counting calories may seem like a difficult and endless activity that may complicate your life... NOT true! The real complication in life, is actually to eat 3 different meals every day and to drown yourself in remorse after a meal that is not allowed in your diet. We recommend testing mobile apps such as MyFitnessPal and others, which will greatly speed up and simplify your calculations. Once you live with the app, counting becomes very fast.

The same number of calories does not actually mean the same values for the body

Your goal should be, to consume calories mostly from full-fledged sources and unprocessed foods, occasionally supplemented with food that does not meet these requirements. It is important to have enough protein, carbohydrates and high-quality fats in your diet. Do not forget to eat enough fiber that most of the population neglects in their diet. However, if you consume enough fruit and vegetables, you do not have to worry about lack of fiber.

What happens when I consume “accidentally” fruit or God forbid - ice cream? I will be stricken by remorse and eat all I can see anyway, because I got it all wrong... NOTHING! Nothing bad happens, you just consumed some extra calories that you will count too, and then your long-term goals (and results) will not be broken.

Don't forget to also count beverages. Drinks contain calories too. "Super Soybean Frappuccino with Lacto- free Ice Cream topped with Coconut Cream" may sound like a name for a healthy and dietary coffee. But it's not! It's a beverage that can contain up to 800 calories.

“Breakfast is the most important meal of the day.”

As far as fat loss is concerned, it's very known, the frequency of eating, is every three hours. That's a total myth! Eat as many times a day as you are used to, and if someone tells you that if you want to lose weight, you HAVE TO get up at 5:30 and have a breakfast, then eat another 6 meals, and you HAVE TO wake up at night to drink another protein shake, then someone is lying! Eat as many times as you are used to and suits you. You do not have to force yourself into doing anything. Leave it up to your own instincts and do not stress about it.

Keep moving

Movement is the one thing that absolutely helps, on your way to losing weight. We don't push you to spend hours in the gym, or run a marathon. Only a simple walk with the dog can be considered as a great move. Of course, if you want to gain muscle mass, improve your fitness and shape your body in a targeted way, training will be one of the necessary parts of it. You can try our online tutorial to help you with your weight training. A great helper can also be, for example, HIIT training (which you can read more about HERE!…).

Avoid stress

Although today there is probably no one who does not experience at least some form of stress. There is, of course, positive stress that motivates you to perform, but right here and now, we are talking about negative stress. The impact of the negative stress on the human body needs to be eliminated. The way stress may interfere with your life in different situations, so it may also slow down your weight loss effort. One of the most common problems that stress may cause, is to evoke states when you have the urge to give up everything you have worked for, and to go on an adventurous trip to the dark corners of your fridge in the middle of the night, and the visit to the secret drawers in the kitchen. If you manage to avoid these moments of weakness, in situations caused by stress, there is also another problem, which is a hormonal imbalance that can lead to a slowdown of the metabolism.

There is also another common extreme situation, opposite than what we have already mentioned above. People losing weight because of stress. Stress may also, create a reduction in appetite and cause some digestive disorders.


Even though sleep is mentioned here as the last thing in this article, it certainly does not mean that it has the last place on the chart of importance. Rest and sleep can play a crucial role in the body- transformation process. It is not entirely possible to determine what is the right optimum quantity of sleep and rest for a person. Studies are very different, so we simply recommend you to sleep as much as you need your body to feel comfortable and happy. If you are not able to achieve the optimal sleep time at night, try to add 20-minute " catnap " during the day. These 20 minutes may actually be a real #gamechanger.

Finally, we would like to point out the synergistic effect of all aspects of a healthy lifestyle. Healthy diet and movement supports good and quality sleep. Quality sleep increases performance, energy and vitality. This cycle continues ...

What does this all mean...?

Find balance in your life, eat, so that you feel good, avoid stress, do sport, enjoy some good sleep, enjoy life and in general enjoy what you do. :)

If you want personal meal plan from our online coach, join to us a write us!


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