Many people want to lose weight. Maybe you often feel tired, your clothes don’t fit well, or you simply want to be healthier. That’s completely okay. But the road to weight loss can sometimes feel hard. You try diets, strict schedules, or intense workouts, but still find it difficult to keep up. Do you want help with movement and tips about nutrition? Download MotiMove!
What will you learn in this blog?
- How to start calmly and smartly
- What does and doesn’t work for weight loss
- What you should ideally eat
- How to stay motivated
- Answers to frequently asked questions
How do you start losing weight?
You might think: “I need to do everything right at once. No more sugar, exercise every day…” But that usually doesn’t work. You put too much pressure on yourself and give up.
It’s better to start small. For example:
- A glass of water every morning
- An extra piece of fruit per day
- A 10-minute walk after meals
- No more soda, but water or tea
What works?
Maybe you’ve already tried all kinds of things. A juice cleanse, shakes, no more carbs… And maybe you lost weight, but then gained it back. Not because you failed, but because those methods didn’t suit you.
What does work:
- Regular meals: three meals, two snacks
- Enough fluids: water or tea
- Moving in your own way: walking, cycling, taking the stairs, gardening, MotiMove
- Enough sleep: it helps your body recover well
- A personalized approach: not a standard diet
What doesn’t work:
- Strict diets
- Changing everything at once
- Forbidding yourself everything
- Feeling guilty after a slip-up
Losing weight isn’t a straight line. Sometimes it goes slowly. Sometimes you have a setback. But if you keep going, you’ll see results.
What should you ideally eat?
You don’t have to live on lettuce and water to lose weight. It’s about balance and smart choices. Here’s what you should and shouldn’t eat.
What should you choose more often?
- Vegetables & fruit for vitamins and fiber
- Whole grains like bread, pasta, brown rice
- Lean proteins like chicken, fish, eggs, yogurt, tofu
- Legumes such as lentils, beans, chickpeas
Healthy fats:
- Avocado
- Olive oil
- Nuts (unsalted)
- Seeds like chia or flaxseed
- Fatty fish (such as salmon, mackerel)
These fats are good for your heart and help you stay full longer.
What should you limit?
- Sugary drinks like soda, juices
- Processed snacks like cookies, chips, fast food
- White bread and white pasta — these make you hungry again quickly
- Sauces & fatty meats — these often contain a lot of salt and unhealthy fat
Note: you don’t have to ban anything completely. A piece of chocolate or some fries is fine once in a while. As long as your base is healthy.
Are you unsure about nutrition or do you have a medical condition? Always consult a professional, such as a dietitian.
How do you keep it up?
Sticking with it is often the biggest challenge. Especially when you’re tired, busy, or not seeing quick results. But small steps help you keep going.
Tips to stay consistent:
- Track your goals: tick them off, write down what went well
- Celebrate your successes: a new book, a walk in the woods
- Seek support: working out together or a message from your coach can help
- Allow yourself something: a treat now and then is fine
- See setbacks as normal: they’re part of the process. Just continue again
Frequently asked questions
How fast can I lose weight healthily?
About 0.5 to 1 kilo per week is normal. Slow weight loss is often more sustainable.
Do I have to go to the gym?
No, not necessary — anything that gets your body moving counts: walking, vacuuming, taking the stairs.
Can I still have a treat?
Yes! Weight loss is about balance. One cookie won’t break your day.
What if I have a setback?
That’s normal. The most important thing: pick it up again. You don’t have to start over; you just continue.
Your first step starts now
Losing weight doesn’t have to be hard. If you choose small steps and an approach that suits you, you can truly keep it up. Without a strict diet. Without relying solely on willpower. Do you want to start moving today? Download MotiMove!