Losing weight and maintaining weight is sometimes difficult, which means there is a large market for different diets. A diet can be effective, but is often focused on the short term. With a relatively simple change in diet, dieting is a thing of the past.

Diets & Clubs

Some of the thousands of providers in the field of help with losing body weight.

• Sonja Bakker
• Atkins
• Montignac

• Weight watchers
• We are losing weight
• JojoClub

A new diet is developed every year; always guaranteed to be successful in the growing market for the problem of obesity. Lose as much weight as possible in the shortest possible period. It is often forgotten that losing ‘weight’ is not as important as losing fat. A diet often removes a lot of fluid in a short period of time, resulting in weight loss, but the unwanted fat still remains. The risk of the so-called JoJoEffect is also high. For a certain period of time, one adheres to a strict diet and loses a few kilos. After this period, the old eating pattern often returns, which means that weight gain is not uncommon after a diet.

Easily adjust your diet

It is better to avoid following a diet. Adjusting the diet is the only good way to achieve weight loss and maintain the achieved body weight.Adjust the diet by following a few rules and the era of dieting will be over.

Simple adjustment of eating pattern

1. Eating regularly and often
2. No alcohol
3. No sweets/chips
4. 1 fixed reward day per week (e.g. Saturday): toast, chips, fries, pizza, candy, everything!

Always have breakfast – even if there is no natural need for it –

• Brown bread with any desired topping -or-
• A piece of fruit, preferably apple -or-
• Boiled egg -or-
• Corn flakes with milk -or-
• Slice of gingerbread -or-
• In case of severe lack of ‘appetite’: 2 biscuits with tea/coffee

2 hours later: snack

• A piece of fruit, preferably apple -or-
• Piece(s) of cucumber -or-
• Slice of gingerbread -or-
• 2 biscuits with tea – if not already eaten for breakfast –

Full Lunch

• Sandwiches / croissants max 1
• Brown bread with toppings
• Fruit
• Salad

2 hours later: snack

• A piece of fruit, preferably apple -or-
• Piece(s) of cucumber -or-
• Slice of gingerbread -or-
• 2 biscuits with tea – if not already eaten today –

Full Dinner

• Potatoes / Rice / Pasta
• Vegetable
• Meat / Fish / Poultry
• Dessert Custard / Yogurt

Optional: Coffee after dinner

• 2 biscuits with coffee – also if eaten earlier today –

2 hours later: snack

• A piece of fruit, preferably apple -or-
• Piece(s) of cucumber, pickle etc -or-
• Slice of gingerbread -or-

2 hours later: snack

• A piece of fruit, preferably apple -or-
• Piece(s) of cucumber, pickle etc -or-
• Slice of gingerbread -or-

[Eat something every 2 hours: Repeat until going to sleep]

1 fixed day as reward per week

By setting one fixed day per week to reward yourself for the good eating pattern, it is easy to maintain and motivate yourself to maintain the good eating pattern. There is no need to go hungry because you can/must eat something every 2 hours of the day, but the ‘tastiest’ foods are not intended for every day. Reward yourself on one fixed day of the week, for example Saturday. Everything is allowed on Saturday : luxurious fatty sandwiches, fries, pizza, candy, chips, toast, drink, whatever you like. In the quantities that you like. You will soon notice that the contents of the stomach become smaller and on reward day you will have to make a well-considered choice between pizza and fries or chips and toast.The body absorbs a maximum amount of nutrients, reserves and fat per day. That is why it is better to let yourself go one day a week and eat whatever you want. Moreover, it is easy to maintain this way. Within a short time the eating pattern will have changed and the pattern will become automatic.With a relatively simple change in diet, dieting is a thing of the past.