Losing Weight by Losing Fat

As a personal trainer and owner of Fundamentals Haarlem and Alkmaar, I guide people through this process every day. If I were facing this challenge myself right now, this is what I would do:

1. Stop drinking alcohol
I know—this one hurts. But it is the first concession I ask of you. Your body prioritises processing alcohol, meaning fat burning pauses while alcohol is in your bloodstream. It also increases hunger and makes your choices less considered. Stopping, even temporarily, brings an immediate benefit.

2. Start strength training, at least three times a week
Strength training is the cornerstone of a good weight-loss programme. It helps preserve muscle and increases your resting energy expenditure. Focus on progressive overload: aim to get stronger every week.

3. Train your whole body
Want the greatest results in the least time? Choose full-body workouts. You train several muscle groups per session and increase calorie expenditure.

4. Train to muscular failure
Really push yourself in your sets. Do not stop halfway. Your muscles need to be exhausted to achieve maximum adaptation and results.

5. Eat whole foods
Avoid processed food. Choose single-ingredient foods: meat, fish, vegetables, fruit, potatoes and oats. Simple and nutritious.

6. Establish a meal routine
Eat three substantial, balanced meals a day. Avoid snacking and keep control of your calorie intake.

7. Start your day with protein
Protein is essential for fullness and muscle retention. My morning target is 50 grams, for example from oats, protein powder and nuts.

8. Eat enough fibre
Fibre supports fullness and healthy bowel function. Think vegetables, fruit and potatoes.

9. Create a modest calorie deficit

Aim for 15–25% below maintenance. This is sustainable, safe and effective.

10. Optimise your sleep
Sleep is crucial. It affects hunger hormones, recovery and motivation. Establish a routine, keep your bedroom cool, and use earplugs and a sleep mask.

11. Avoid liquid calories
Drink water, black coffee or tea. Avoid soft drinks, fruit juices and calorie-heavy coffees.

12. Plan your meals ahead

Prepare meals in advance or use a weekly plan. Leave no room for excuses or impulsive choices.

13. Drink water before every meal
Hydration helps with fullness and focus. Start your day with 0.8 litres of water, optionally with electrolytes and vitamins.

14. Eat slowly and mindfully
The fullness signal takes 20 minutes to arrive. Chew, taste and slow down.

15. Weigh yourself once or twice a week
Treat weight as data, not judgement. Look at trends rather than daily fluctuations.

16. Measure your waist
A simple tape measure is your friend. Measure monthly and keep the timing consistent.

17. Use supplements wisely
Creatine, magnesium and omega-3 can be valuable additions. They are supportive tools, not miracle solutions.

18. Record your training results
This is standard practice at Fundamentals. Use a notebook or app to follow your progress.

19. Treat this as a starting point
Yes, you want results now. More importantly, see this short push as the beginning of lasting change: a healthier body and a better quality of life.

20. Get support
You do not have to do it alone. A good coach saves time and frustration and helps you achieve real results. That happens to be something we do very well!

Sound good? Take the next step.

At Fundamentals Haarlem and Alkmaar, we help you with a concrete approach, personal guidance and a motivating environment. Real results rather than vague promises.

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Together, let's help you feel fitter, more energetic and more confident than ever this summer.

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