Healthy weight loss revolves around a comprehensive approach to well-being, where nutrition, physical activity, and mental health come together. It is important to maintain a calorie deficit without creating nutritional deficiencies.
What Are Calories?
Calories are a unit of measurement for energy. Our bodies use calories from food as fuel to carry out daily activities such as breathing, moving, thinking, and even resting. The energy we get from food is measured in calories and used to keep our bodies functioning. Losing weight too quickly can lead to muscle loss, nutrient deficiencies, and long-term metabolic issues.
Calorie Intake and Healthy Weight Loss
A healthy rate of weight loss is generally about 0.5 to 1 kilogram per week. To calculate a calorie deficit for healthy weight loss, start by determining your basal metabolic rate (BMR)—the number of calories your body needs at rest. Then estimate your total daily calorie needs based on your activity level. To create a healthy calorie deficit, reduce your daily calorie intake by about 500 to 750 calories below your maintenance level.
Healthy Eating as the Foundation of Weight Loss
Losing weight in a healthy way begins with adopting a balanced nutrition plan rich in whole foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats, while avoiding highly processed foods and excess sugars. Controlling portion sizes and staying hydrated by drinking enough water are also essential.
Read more: “I could eat more than ever before and still lost the kilos.”
Focus on Small Steps and Realistic Goals
Patience and a gradual, sustainable approach to weight loss and healthy living are key. Making small, achievable long-term changes can lead to lasting results and improved quality of life. A positive mindset and stress reduction are also important, as stress can trigger emotional eating and weight gain. Setting realistic goals, seeking support from friends, family, or professionals, and embracing consistent, healthy habits all contribute to long-term success.
The Yo-Yo Effect and How to Prevent It
The yo-yo effect is a well-known issue where people regain weight quickly after initially losing it—often ending up heavier than before. This usually happens due to strict diets that cause muscle loss and slow down the metabolism. NewFysic offers a solution to this problem through a program based on healthy nutrition and a balanced ratio of proteins, carbohydrates, and healthy fats.
Through different phases, such as the Switch Phase and the Balance Phase, NewFysic helps people gradually adapt to a healthy lifestyle and maintain their target weight. This prevents the yo-yo effect by keeping the metabolism active and helping the body slowly adjust to a new eating pattern. With support tools like the NewFysic app and supplements that promote weight maintenance, NewFysic helps people effortlessly maintain a balanced and healthy lifestyle.
Want to learn more about the yo-yo effect and how to avoid it? Read our blog here.
Challenges During Weight Loss
Many people want quick results and aim to lose weight rapidly. When progress seems slow, they often view it as a setback. However, rapid weight loss typically leads to rapid regain. At NewFysic, the goal is lasting results—steady weekly progress achieved in a healthy way.
Another challenge is emotional eating. Many people struggle to avoid eating when feeling emotional. After years of experience and coaching sessions, NewFysic has identified the five key pain points and pitfalls most common during the weight loss journey.
Pain Points During Weight Loss
It is normal to encounter challenges during a weight loss process. From personal coaching conversations, NewFysic observes that clients often operate in an “all or nothing” mindset—either following the plan perfectly or abandoning it completely.
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Motivation
A lack of motivation often appears when clients have been in the program for a while. Weight loss may slow down, and visible changes become less noticeable. The final phase of weight loss is often the hardest. Sometimes the number on the scale doesn’t change because muscle mass increases while fat mass decreases—meaning the body composition improves even if weight remains stable. -
Realistic Expectations
Proper preparation is essential. Avoid a “quick fix” mindset. The goal isn’t fast weight loss, but healthy weight loss. Healthy weight loss involves a lifestyle change focused on sustainable, long-term results. -
Discipline and Structure
Discipline and structure are crucial for success. Many people struggle during weekends or social events, when it’s easier to deviate from the plan. It can be hard to say no when everyone around you enjoys cake or a glass of wine. -
Don’t Be Too Strict
Discipline is important, but being overly strict can backfire. Forbidding yourself to eat certain foods is demotivating and often ineffective. Skipping snacks can cause hunger later, leading to overeating. The body needs steady energy intake to function well. Setting unrealistic expectations is discouraging; small, achievable goals allow for small victories that keep motivation high. -
The Importance of Supplements During Weight Loss
Supplements are vital during the process. Weight loss triggers many bodily processes, and supplements help prevent deficiencies in essential vitamins and minerals. NewFysic has years of experience in healthy weight loss and recognizes the importance of complementary supplements for sustainable results.
Overweight in the Netherlands
A significant portion of the Dutch adult population is overweight. In 2021, roughly half of all adults aged 18 and over in the Netherlands were classified as overweight: 36 % moderately overweight and 14 % severely overweight (obesity). Longreads
Men are more likely than women to be moderately overweight (41 % vs 31 %), whereas women more often have severe overweight (≈17 % vs 12 %). Longreads
Definitions
Overweight is defined as a body-mass-index (BMI) ≥ 25 kg/m². Obesity is defined as BMI ≥ 30 kg/m². RIVM+1
Trends and Projections
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In 2023, 16 % of adults aged 20+ had obesity, more than three times as many as in 1981. RIVM
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Also in 2023, about 35 % of adults were moderately overweight (BMI 25-30) compared to 28 % in 1981. RIVM
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The share of overweight adults is projected to increase further: by 2050, as many as 64 % of Dutch adults may have overweight. DutchNews.nl
Socio-demographic Differences
Those with lower educational levels have higher prevalence of overweight and obesity. For example, among adults in 2021:
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Low education: 41.6 % moderately overweight, 18.4 % severely overweight
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High education: 30.9 % moderately overweight, 9.7 % severely overweight Longreads
Propensity to overweight also increases with age up to about 65 years, then somewhat decreases. vzinfo.nl
Health Risks of Overweight
Overweight represents a growing public-health concern. Traditional weight-loss methods are not always effective, especially for people with obesity. Being overweight increases the risk of high blood pressure, cardiovascular disease, type 2 diabetes, back and joint problems, gallstones, sleep apnea, reduced fertility, and certain cancers.
Recent research by Amsterdam UMC highlights a crucial aspect: the brain plays an essential role in regulating eating behavior and weight control.
(Source: rtlnieuws.nl)
Individual Causes of Overweight
People gain weight for many different reasons. Common examples include:
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Eating and drinking more than the body needs, such as
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large portion sizes
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high-calorie meals and snacks
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frequent consumption of sweets or snacks
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sugary drinks like soda or juice
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alcohol, which contains many calories and can easily lead to weight gain
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Eating while distracted, for example when watching television, which can cause unintentional overeating.
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Reduced physical activity due to illness, injury, or lack of time.
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Major life changes such as moving in together, having children, unemployment, or retirement, all of which can affect eating and activity patterns.
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Quitting smoking, which may lead to temporary weight gain. Because quitting is vital for health, weight management should follow only once smoking cessation is stabilized.
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Post-pregnancy weight retention, particularly when more weight was gained during pregnancy than necessary.
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Certain medications can cause weight gain as a side effect, including antidepressants, anti-epileptics, and antipsychotics.
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Mental or emotional issues, such as unresolved trauma, can lead to binge eating and rapid weight gain. There also appears to be a link between depression and overweight, possibly due to the hormone cortisol, an unhealthier lifestyle, or antidepressant use.
Weight and BMI
At NewFysic, we have measured clients’ waist–hip–abdominal circumference for years—something now gaining attention as an important additional indicator of overweight, alongside BMI. Researchers acknowledge that BMI alone is not a perfect measure of fat quantity or distribution, but it remains the most widely used and comparable global standard in population studies.
In the Netherlands, new medical guidelines for preventing and treating obesity were introduced in 2024. These recommend including waist circumference alongside BMI to better assess health risks in people with overweight.
You can calculate your BMI to see how healthy your weight is.
Read also: “How to achieve and maintain a healthy weight.”
The Brain’s Role in Weight Gain
Research has shown that people with obesity respond differently to food stimuli in the brain, which can lead to overeating. In addition, reduced dopamine release has been observed in people with obesity, which can lower the feeling of satiety and increase food cravings.
(Source: Prof. Mireille Serlie, Amsterdam UMC)
These findings open new possibilities for more effective approaches to weight management, focusing on long-term healthy weight loss. By addressing both nutritional and psychological factors, NewFysic provides an integrated method that helps people develop and maintain healthy eating habits even after reaching their target weight.
It is essential that the brain adapts alongside new lifestyle habits; otherwise, maintaining weight loss becomes difficult.
The Role of NewFysic in Healthy Weight Loss
NewFysic is more than a diet—it is a sustainable, healthy lifestyle supported by a broad range of expertise. This approach allows you to lose weight in a healthy way.
What sets NewFysic apart is the focus on lasting results after weight loss. During the program, you enjoy plenty of healthy, tasty food, emphasizing low-fat and low-sugar nutrition.
The vision of NewFysic is clear:
“More and more people want and need to lose weight, and we believe this is possible in a healthy and responsible way.”
Our mission is to help everyone who needs it to lose weight in a healthy, balanced, and responsible manner—with lasting results as the ultimate goal. The weight-loss process should be gradual, allowing the body to adapt calmly to changes.
NewFysic’s success rests on three pillars:
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A nutritional product plan
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Personal coaching
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Supplements
NewFysic Phases
With our unique four-phase plan, we help you not only lose weight but also build a healthy lifestyle that you can maintain long term. Each phase includes tailored recipes designed to help you reach your target weight.
The phases are visually presented below.
Years of Knowledge and Experience in Healthy Weight Loss
At NewFysic, we understand that weight loss is a multifaceted process. That’s why we offer a holistic approach that addresses all aspects of healthy weight loss. Our program focuses not only on nutrition and calorie control but also on developing balanced eating habits and informed food choices. We provide expert guidance on healthy eating for weight loss and share valuable tips to help you achieve your goals.
Supplements for Support
We also recognize the supportive role supplements can play in healthy weight loss. Our coaches provide guidance on their safe and effective use—always alongside a healthy lifestyle. Special attention is given to abdominal fat reduction, a common concern for many.
Our experts provide targeted support and advice to achieve this goal. With our comprehensive approach and practical tips, we guide you toward a healthier, fitter, and happier life.
Whether you’re looking for information about healthy weight loss, quick weight loss, or healthy recipes, NewFysic is the right place for you.
Discover how we can help you on your journey toward a healthier and happier life.
