Losing weight isn't working: 8 nutrition tips for your eating habits

How often have you tried to lose weight? Exercising a few times a week and eating healthier, but losing weight just isn't happening. The milk chocolate bar and chips in the cupboard were staring at you temptingly, and you couldn't resist those fresh cheeses in the fridge. You fall back into old patterns. Are there certain nutrients that can help with weight loss? Perhaps you have heard of the combination of omega-3 and weight loss, but what exactly is the connection?

Losing weight is a sensitive topic for many people. Making healthy choices can be incredibly difficult in a world where food is everywhere and constant. There is cake at birthdays and the temptation of bitterballen at other parties. It is therefore not easy to have to say “no” to everything like a taut string. But is this necessary? And how does weight loss actually work? Read on to find out.

How can I lose weight?

Losing weight is basically quite simple: you need to burn more calories than you consume. When you burn more calories than you take in, your body will start burning stored fat, which leads to weight loss. However, the following is important:

• Calorie intake: Pay attention to what you eat and drink. Choose nutritious meals with plenty of vegetables, fruit, protein, and whole grains. Soft drinks, for example, contain a lot of empty calories that don't make you feel full. If you want to lose weight, it is good not to drink too much of this.
• Calorie burning: Move more! From a daily walk to regular training sessions. When you move, your body burns calories. You can also lose weight by walking . An average 30-minute walk burns approximately 120-180 calories. A standard muffin contains about 250-300 calories. So, you would have to walk for about 45 minutes to an hour to burn the calories from one muffin.
• Portion control: Pay attention to your portion sizes. If you use smaller plates and portions, you may eat less because it looks like more visually. This can help keep the total calories you consume under control.
• Drink more water : Sometimes hunger and thirst get confused, so keep drinking enough to avoid unnecessary snacks. Give your water a nice flavor with fresh lemon, mint, or cucumber. Keep a water bottle next to your desk or in your bag so you always have water at hand.

Listen to your body: Learn to recognize the signals of hunger and satiety (when you are full). Eat when you are hungry and stop when you are satisfied.

Losing weight fast: is that possible?

If you are trying to lose weight, you actually want to do so as quickly as possible. You know the diets that promise you can lose 10 kilos in three weeks? 

Losing weight quickly might sound appealing, but it can lead to the yo-yo effect. This happens when you quickly regain the weight you lost after a quick diet, sometimes even more. Often, you lose not only fat but also muscle mass and water, which is unhealthy. To lose weight permanently, it is important to follow a balanced diet, exercise regularly, and adopt healthy habits. Did you know that it typically takes about 21 to 66 days for new behavior to become a habit ? Therefore, give yourself time to get used to exercising and eating, until it is fully ingrained in your system. 

Omega-3 and weight loss: how does this fatty acid fit into a healthy lifestyle?

Omega-3 and weight loss are frequently linked. Omega-3 is a fatty acid that plays a role in various processes in the body. Although it is not a direct weight-loss solution, within a healthy diet it can contribute to a balanced lifestyle. Consider products such as fatty fish, flaxseed, or a supplement, especially if you eat little fish.

Losing weight: 7 tips for nutrition

What can you eat if you want to lose weight? Actually, anything! 

It is simply too simplistic to label products as healthy or unhealthy. For example: is broccoli healthy? Yes, you might think. Suppose you were to eat nothing but broccoli. Would it still be healthy then? You would probably be missing certain nutrients and wouldn't feel very well either. 

Balance is what will ultimately take you far. If you have an eating pattern that truly nourishes you 80% of the time, and eat products that nourish your body less for 20% of the week, that is not a problem. However, there are certain nutrients and products that can help you lose weight. 

1. Protein : Add protein to every meal, such as chicken, turkey, fish, eggs, dairy, and plant-based protein sources like beans and lentils. Protein helps you feel full and helps maintain muscle mass.(1)
2. Omega-3 fatty acids : Add fatty fish, such as salmon, mackerel, and sardines, or consider an omega-3 supplement. These fatty acids can support weight loss and are good for the heart.(2,3)
3. High-fiber foods : Choose whole grains, legumes, vegetables, and fruits for a high-fiber diet. Fiber helps with satiety and aids digestion.(4)
4. Green tea : Drink green tea for the antioxidants and caffeine, which may help speed up metabolism.(5,6)
5. Chia seeds : Add chia seeds to smoothies or yogurt for a satiating effect and the provision of omega-3 fatty acids and fiber.(7)
6. Spices such as cayenne pepper, ginger, and chili pepper : Green tea can speed up metabolism and promote fat oxidation, while capsaicin and ginger can increase metabolism and reduce appetite. (8,9)

Nuts : Which nuts are healthy for weight loss? Almonds, walnuts, cashews, pistachios, hazelnuts, and peanuts provide you with healthy fats, proteins, and minerals and help you feel full.(10,11,12)

Finally: those who rush are doomed to failure

Losing weight is personal, and it is important to do so in a sustainable way. Rapid weight loss can lead to the yo-yo effect; a balanced diet, exercise, and healthy habits are better. There is no such thing as 'forbidden' food; instead, focus on balance and healthy choices. Add enough protein, omega-3 fatty acids, fiber, green tea, chia seeds, and nuts, and drink plenty of water. Even within the theme of omega-3 and weight loss, it is not about quick results, but about long-term thinking and supporting a healthy lifestyle.

Remember that it is better to lose weight slowly over a longer period than very quickly. Rushing is counterproductive; you are more likely to return to your old weight. What small change can you make today for a big result later?

Sources: 

1. van Baak, MA, & Mariman, EC (2019). Dietary strategies for maintaining weight loss. Nutrients, 11 (8), 1916.
2. Albracht-Schulte, K., Kalupahana, N. S., Ramalingam, L., Wang, S., Rahman, S. M., Robert-McComb, J., & Moustaid-Moussa, N. (2018). Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update. The Journal of nutritional biochemistry, 58, 1-16.
3. Salman, H. B., Salman, M. A., & Akal, E. Y. (2022). The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet. Nutricion Hospitalaria, 39(4), 803-813.
4. Ruhee, R., & Suzuki, K. (2018). Dietary fiber and its effect on obesity. Advanced Medical Research, 1(1), 1-13.
5. Chen, I. J., Liu, C. Y., Chiu, J. P., & Hsu, C. H. (2016). Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clinical nutrition, 35(3), 592-599.
6. Lin, Y., Shi, D., Su, B., Wei, J., Găman, M.A., Sedanur Macit, M., … & Guimaraes, N.S. (2020). The effect of green tea supplementation on obesity: A systematic review and dose–response meta‐analysis of randomized controlled trials. Phytotherapy research, 34(10), 2459-2470.
7. Ayaz, A., Akyol, A., Inan-Eroglu, E., Cetin, A.K., Samur, G., & Akbiyik, F. (2017). Chia seed (Salvia Hispanica L.) added yogurt reduces short-term food intake and increases satiety: randomized controlled trial. Nutrition research and practice, 11(5), 412-418.
8. Taghizadeh, M., Farzin, N., Taheri, S., Mahlouji, M., Akbari, H., Karamali, F., & Asemi, Z. (2017). The effect of dietary supplements containing green tea, capsaicin and ginger extracts on weight loss and metabolic profiles in overweight women: A randomized double-blind placebo-controlled clinical trial. Annals of Nutrition and Metabolism, 70(4), 277-285.
9. Varghese, S., Kubatka, P., Rodrigo, L., Gazdikova, K., Caprnda, M., Fedotova, J., … & Büsselberg, D. (2017). Chili pepper as a body weight-loss food. International journal of food sciences and nutrition, 68(4), 392-401.
10. Wang, J., Wang, S., Henning, S. M., Qin, T., Pan, Y., Yang, J., … & Li, Z. (2021). Mixed tree nut snacks compared to refined carbohydrate snacks resulted in weight loss and increased satiety during both weight loss and weight maintenance: a 24-week randomized controlled trial. Nutrients, 13(5), 1512.
11. Baer, ​​D.J., Dalton, M., Blundell, J., Finlayson, G., & Hu, F.B. (2023). Nuts, Energy Balance and Body Weight. Nutrients, 15(5), 1162.
12. Akhlaghi, M., Ghobadi, S., Zare, M., & Foshati, S. (2020). Effect of nuts on energy intake, hunger, and fullness, a systematic review and meta-analysis of randomized clinical trials. Critical reviews in food science and nutrition, 60(1), 84-93.