Slim and Fit

Being healthy is important for everyone, but nowadays it is becoming increasingly difficult to determine who is right about a healthy lifestyle. Online, all kinds of "magic slimming pills", extreme diets and workout challenges are being promoted. Meanwhile, you read in the news that almost everything in your daily diet really is no longer acceptable. Help! How do you live healthily? And what can you do to lose weight in a natural and safe way?

In this article you can read all about a healthy lifestyle, energy-restricted diets and the importance of daily exercise. We also discuss the sense and nonsense of supplements that support weight loss, such as fat burners, appetite suppressants and sports supplements. We look at the ingredients, the way they are taken and the question of whether the supplements really work.

Please note that this blog is not intended as medical advice. If living healthily does not work out, or if it does not help (enough) to lose weight, always consult your GP.

What you will read:

1. A healthy lifestyle: what is it? Food and exercise
2. How do you start living healthier? Tips for you
3. How does weight loss work? Energy balance as a basis
4. Do supplements for weight loss work? Ingredients and disclaimers
5. Frequently asked questions about slimming

A healthy lifestyle – what is it?

A healthy lifestyle is much more than just diet and exercise. It also looks different for everyone. Perhaps you need to get up early, have a challenging job and a large circle of friends. Or perhaps you need time for yourself, plenty of relaxation and the occasional morning where you can have a lie-in. Your mental health is also important for your daily happiness. In this article we will focus on two important pillars of a healthy life:

• Healthy, varied nutrition
• Sufficient exercise

We base this on the website of the Voedingscentrum, the most important advisory organisation for scientifically sound healthy eating in the Netherlands.

What is healthy eating?

You have almost certainly heard all sorts of things about healthy and unhealthy food. At home, at work, at school or during your hobbies – you often receive plenty of unsolicited advice about your diet. One person thinks bread is a real "fattener", another says fruit contains too much sugar, and a third only eats between 10am and 6pm to boost their metabolism. And then there are adverts for products with extra protein and influencers who take you through their entire daily menu (or so they claim). All these opinions and all this information can be very confusing. What actually is healthy eating? And how do you make sure you do not go mad from all the different opinions and misinformation?

The Voedingscentrum uses the Nutrition Wheel (Schijf van Vijf) as the basis for their advice on healthy eating. This advisory method was created to help everyone eat healthily and sustainably. You adapt it to your own taste. The amounts and portions you eat also vary from person to person. In the five sections of the Nutrition Wheel you will find foods that are healthy:

• Vegetables and fruit
• Bread, grain products and potatoes
• Pulses, nuts, fish, eggs, (vegetarian) meat and (vegan) dairy products
• Oils and fats
• Water, tea and coffee without sugar

Products in the Nutrition Wheel are suitable for daily consumption. However, the Voedingscentrum recommends varying as much as possible. Broccoli with chicken and rice is fine, but if it is the only thing you eat, you will be far from getting all the nutrients you need. In addition, you can perfectly well make a few "less healthy" choices every day without it having a major effect on your health or weight. This is referred to as room outside the Nutrition Wheel.

Nowadays, many professionals prefer to talk about "room outside the wheel" rather than labelling a product "healthy" or "unhealthy". That is difficult to say. Take apple syrup, for example. It is not in the Nutrition Wheel because of its sugar content. But if you are looking for a way to get a little extra iron, it can be a good option. It is about getting the nutrients you need each week – and not much more energy than you use. So do not be too afraid to eat something that is not in the Nutrition Wheel occasionally. A realistic healthy lifestyle also leaves room for enjoyment (and yes, if you would rather have chocolate than apple syrup, that is perfectly fine now and then).

What is sufficient exercise?

Exercises that burn belly fat, "miracle cures" that promise 5 kilos of weight loss in a month, protein powder for every meal... Online you will find not only masses of (unwanted) dietary advice, but also all kinds of do's and don'ts about sport and exercise. But when are you exercising enough? And can you also exercise too much?

In the Netherlands, the following exercise guidelines are recommended:

• Children (4-18): 1 hour per day of moderate to vigorous physical activity, muscle- and bone-strengthening activities 3 times per week, avoid prolonged sitting
• Adults: 2.5 hours per week of moderate to vigorous physical activity (not all at once), muscle- and bone-strengthening activities 2 times per week, avoid prolonged sitting
• Seniors: 2.5 hours per week of moderate to vigorous physical activity (not all at once), muscle- and bone-strengthening activities and balance exercises 2 times per week, avoid prolonged sitting
• In all cases: the more exercise, the better
• Sometimes tailored advice is needed. For example for pregnant women or people with a disability.

Moderately intensive activity means: something that raises your heart rate but does not leave you out of breath. Cycling, for example. An intense activity is so active that you can barely talk whilst exercising. A bootcamp session, for example. In general, more exercise is always better. But stay within sensible limits and do not exercise until you literally collapse. Regular, moderately intense exercise is effective and easier to maintain.

How do you start living healthier?

For many people, a healthy lifestyle is nothing more than an ideal picture full of morning and evening routines, perfect meal planning and the future home gym that would just be the final push... Not particularly realistic. The Voedingscentrum recommends working towards a healthier life in small steps. That way it is easier to maintain, and there is a greater chance of successfully adding new good habits to your daily routine.

Some tips for getting started with exercise or sport:

1. Choose an activity you enjoy. Walking the dog, swimming, dancing or a yoga session at home all count!
2. Build more movement into your everyday activities. For example, always taking the stairs, getting off the bus one stop earlier or cycling more often
3. Do you sit still for long periods, for example in an office? Make sure you regularly take a short walk, get yourself a drink or have a stretch
4. Exercise together with a friend, partner or family member for extra motivation and enjoyment!
5. Make a weekly plan, including time for relaxation. Build it up gradually

And if you want to start eating more healthily:

1. Eat plant-based meals occasionally. A bean burger instead of a "regular" hamburger is better for the environment and for your body. (Or eat smaller portions of meat and choose chicken or fish)
2. Choose wholegrain. Go for wholegrain bread, rice and pasta instead of the white varieties. This gives you more dietary fibre and avoids waste
3. Use liquid cooking fat instead of hard oil or butter. These often contain more unsaturated fatty acids ("good fats") than hard fats
4. Go for low-fat dairy products. Choose the low-fat version of yoghurt, milk and quark. This saves on fat whilst giving you just as much protein
5. Avoid fruit juice or smoothies and go for "real" fruit instead. Much less sugar, much more dietary fibre!

How does weight loss work?

Weight loss: many people want it, but far from everyone manages to achieve it. Your surroundings are full of temptations, and after a busy day you genuinely fancy that tub of ice cream. Not at all surprising, because to lose weight you need to change your lifestyle. And holding on to habits is precisely the brain's greatest talent...

If you want to lose weight, a negative energy balance is the foundation. This means that you use more energy than you take in. It is also called a calorie deficit. Want to lose weight? Make sure you do not eat more than you need. Exercise sufficiently and you will use more energy. You can start by calculating how much energy you need:

1. Calculate your calorie requirement (energy needed to maintain your weight)
2. Calculate your BMR (energy needed to function at a minimum level)
3. Choose a calorie goal between the two values. For example, 200 kcal below your calorie requirement

Not keen on counting calories? Or worried it might go too far? You can also eat by feel. Try to make healthier choices, avoid snacking when you are not hungry and take smaller portions. Weigh yourself regularly to find out whether you are losing weight. Not working? Contact a GP or dietitian who can help you lose weight safely.

Diets for weight loss

Does a strict diet, such as low-carb or keto, work better than a healthy lifestyle for losing weight? The short answer: no. The most important thing is that you maintain your healthy lifestyle in the long term. A very strict diet may produce faster weight loss at first, but if you have one "slip-up" after a few weeks, the motivation to carry on is likely to be long gone. A very strict diet can also mean that you miss out on important nutrients. If you are planning to follow a particular diet, ask your dietitian or GP whether that is advisable. Do not follow a slimming diet if you are under medical supervision, pregnant or taking medication.

Do supplements for weight loss work?

Supplements that are said to support weight loss are often made from ingredients that support a healthy lifestyle. They may possibly help with:

• Supporting fat metabolism*
• Supporting fat burning*
• Providing energy to exercise (for longer)*
• Providing a feeling of fullness during your diet*

First of all, we want to make clear that a supplement is never a replacement for a healthy lifestyle. Slimming supplements are always intended only as an addition to an energy-restricted diet with sufficient exercise. Furthermore, many ingredients are still being researched. At present, provisional health claims (claims-on-hold) may be made.

Secondly, a word of advice if you choose to use supplements: they are safe, but stick to the recommended amounts and intake instructions. Slimming supplements contain ingredients such as caffeine, of which you should not consume too much. Also be mindful of your intake of similar substances through your diet (for example: add the caffeine from your pre-workout to the caffeine from coffee, energy drinks, tea and chocolate).

Which ingredients are found in weight loss supplements? And what might they do for you? We list a few well-known examples. *Health claims pending European authorisation.

Jerusalem Artichoke

• Helps to maintain a healthy weight*

Jerusalem artichoke is a forgotten Dutch winter vegetable. It is rich in dietary fibre. Taking 2.97 grams of Jerusalem artichoke per day may help to create a feeling of fullness. In this way, Jerusalem artichoke may indirectly contribute to maintaining a healthy diet, which can help with losing weight or maintaining a healthy weight.* Drink plenty of water when taking supplements with a high fibre content.

Artichoke

• Helps to maintain a healthy weight*

Artichokes contain a very high amount of dietary fibre. 1.5 grams of dried artichoke leaf per day may create a feeling of fullness, for example whilst eating less or more healthily. In this way it can indirectly contribute to maintaining your weight*. This ingredient is still being researched. Drink plenty of water when taking supplements with a high fibre content.

Caffeine

• Ability to train for longer*

Anhydrous caffeine is dry caffeine powder with good bioavailability. 1 to 5 mg of caffeine per kg of body weight may possibly help to sustain intense training sessions for longer*. Supplements containing caffeine are not suitable for children or pregnant women. Be mindful of your total caffeine intake if you use supplements.

Cayenne Pepper

• Cayenne pepper helps to maintain a healthy weight*

Cayenne pepper is very hot. It stimulates the body's heat production (thermogenesis), causing you to burn a little extra energy. This can contribute to a negative energy balance. It is therefore thought that cayenne pepper can help to maintain a healthy weight*. Not always suitable if you have a sensitive stomach!

Choline

• Choline contributes to normal lipid metabolism

Choline is a nutrient that the body can produce itself. It is also found in food. Choline plays a role in the transport of fats in the body. A deficiency of choline can lead to liver damage. You normally get enough choline through your diet, but choline supplements are also available.

Creatine

• Creatine increases physical performance in successive bursts of short-term, high intensity exercise

Creatine is a substance that occurs naturally in our bodies. You can also buy it in supplements. Taking 3 grams of creatine per day can help to increase physical performance during HIIT.

Proteins and carbohydrates

• Protein contributes to a growth in muscle mass
• Protein contributes to the maintenance of muscle mass
• Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise

Glucomannan

• Glucomannan in the context of an energy restricted diet contributes to weight loss

Glucomannan fibres are taken 3 times per day, 1 gram at a time. You can buy it as a powder or capsules (in which case you take 3 x 2 capsules per day). The fibres form a kind of gel in the stomach, thereby creating a feeling of fullness. This can help to maintain an energy-restricted diet. Take each portion of glucomannan with 2 glasses of water so that the fibres can pass through the oesophagus.

Green Tea

• Supports fat metabolism*

Green tea contains EGCG: a powerful substance with antioxidant properties.* Green tea is very popular nowadays, not only in the form of matcha but also as a supplement. 40 milligrams of green tea extract, rich in EGCG, may possibly contribute to normal fat metabolism*. Green tea is a popular ingredient, also in other types of supplements. Do not take more than 800 mg of EGCG per day.

Guarana

• Helps to maintain a healthy weight*

Guarana berries contain even more caffeine than coffee beans. They are used in energy drinks and food supplements. Guarana is said to stimulate thermogenesis and thereby lead to a slightly higher energy expenditure. They may possibly help to maintain a healthy weight*.

Papain

• Supports fat metabolism*

Papaya is not only delicious but also contains many enzymes. Enzymes help to break down proteins in the stomach. 200 milligrams of papain (enzymes from papaya) can support normal fat metabolism*. This is still being researched.

Synephrine

• Bitter orange with 15 mg synephrine supports fat metabolism*

The bitter orange is a fruit that does not taste particularly pleasant but is often used in supplements. It is currently being investigated whether synephrine – the active substance in bitter orange – can support normal fat metabolism*. Do not use this ingredient during pregnancy.

Vitamins and minerals

• Chromium contributes to the maintenance of normal blood glucose levels
• Chromium contributes to normal macronutrient metabolism
• Biotin contributes to normal macronutrient metabolism
• Zinc contributes to normal macronutrient metabolism

There are a few vitamins and minerals that you will often find in supplements for maintaining or reducing weight. There are no vitamins or minerals that directly help with weight loss. They are often added nonetheless, because they support normal metabolism.

Black Pepper

• Black pepper helps to maintain a healthy weight*

Black pepper, like cayenne pepper, is hot and is therefore thought to stimulate thermogenesis. 100 mg of powder from the fruit of black pepper may therefore possibly help to maintain a healthy weight*. Bear in mind that this ingredient is still being researched. As with cayenne pepper, it may not be the wisest idea to use this ingredient if you have a sensitive stomach.

Order supplements from Slimminglabs

Are you making good progress with your healthy lifestyle and would you like to use a supplement as extra support? At Slimminglabs you will find a wide range of slimming supplements. We have various formulas so you can choose the ingredients that suit you. We also ensure fast delivery (usually within 1 working day) and offer quantity discounts on larger orders. Tip: if you want to start exercising more, you can also order home fitness equipment from us! We stock, amongst other things:

• Treadmills
• Vibration plates
• Ab trainers
• Pull-up bars

So take a look at our range and take your first step towards a healthier life today!

Disclaimers

This blog provides information but does not constitute medical advice. Please consult a medical professional if you have any questions or concerns about your health.

Slimming supplements are intended solely as a complement to a healthy lifestyle with an energy-restricted, varied diet and sufficient exercise. Consult a doctor before using supplements if you are pregnant, breastfeeding, taking medication or under medical supervision. Always stick to the recommended dosage on the packaging. Supplements are a complement to a varied diet and a healthy lifestyle. Always store supplements out of the reach of children.

Frequently asked questions about slimming