losing weight

Healthy sweet ice coffee

With the warm weather I sometimes need something cold. That’s why I make ice coffee sometimes. Delicious and low in calories! In this blogpost I share the super simple recipe with you.

Macros for one cup: 94kcal 10c/3f/7p

What do you need? (For 1 person) 

  • 1 ice tube tray (for 6 ice tubes)
  • 1 big espresso
  • 1 cup of milk
  • Stevia fluid

How do you make it?

  1. Put the espresso in the ice tube tray. Let everything cool down and put the ice tubes in the freezer.
  2. When the ice cubes are frozen, put them in a big cup.
  3. Pour the milk over the ice cubes.
  4. Put 4 drops of stevia in the milk (I prefer my ice coffee very sweet but of course you can put less or more stevia in it).
  5. Wait a moment until the ice cubes have melted a little bit and drink up! When I finished my ice coffee and my ice cubes are not fully melted yet, I put milk in it again so I can drink 2 ice coffees.

I hope you find it delicious!

Love,

Jana

How I lost 9kg

In this blogpost I will reveal how I was able to lose 9g(20lbs).

I started working out with the Bikini Body Guide from Kayla itsines. I didn’t follow her meal plan but I tried to eat especially no candy. I got results but after a while, it didn’t seem to work anymore. At my ‘heaviest’ I weighed around 66kg (I am 1m67). I was never really fat but still I felt very insecure. Eventually, I decided to begin with weightlifting and I bought a meal plan. I followed this meal plan for 2 months. I think I lost around 2kg (4,4lbs) in those 2 months. I also lifted weights and did cardio everyday. In the weekend unfortunately, I still binged quite often.

After following the meal plan for 2 months, I started with Flexible Dieting. I looked up everything myself about it. Flexible dieting has really helped me with portion control. I learned to find a good balace betweed healthy eating and enjoying an ice cream sometimes. I still binged but less and less frequently. I still lifted weights and did cardio six times a week. In August I eventually reached my goal weight (57kg/126lbs). I needed seven months to lose 9kg(20lbs). I know the scale is not a good method for everyone to measure your progress but for me it worked and I never really had problems with the number on the scale. I just knew about how much weight I had to lose to feel good about myself. I also kept being realistic and looked at my goals weekly and not in the long term. A lot of small goals, can lead you to one big goal the easiest!

My goal was to lose around 500 grams per week. Later, this became 300 grams per week. I chose very consciously not to lose weight fast. I did this because it was more attainable and because I was going for a lifestyle, not for a ‘quick fix’. There were weeks I didn’t lose weight or even gained weight but I never let myself be discouraged. Every 12-14 weeks, I also took a break for one week where I just tried to maintain my weight. It always gave me new motivation to go for it again. A break is also good to turn your metabolism on again, so you will lose weight more easily.

When I reached my goal, I was just going off for a holiday so this was ofcourse ideal. Unfortunately, on my holiday, I didn’t watch my food and I gained some weight again. Luckily I already knew how to get it off again. I tried to never let myself feel guilty because I ate too much or cheated too much because I would eat even more when I get down. Also, I never did ‘guilty cardio’. I thought it was important not to hang on to a bad feeling.

In January, I decided to try to gain weight for the first time so I would get more muscle. In the beginning, I thought it was a unpleasant thought because I was scared that all my work would have been for nothing and I would become ‘more fat’ again. Nothing was less true.  I already gained 4kg(9lbs) and actually, I don’t see that much of a difference. I look a little bit ‘fuller’ now but not like I used to be. I can now see that my body looks more muscular and more thight. I don’t feel less happy at all than when I weighed 57kg, maybe I even feel  better! I enjoy eating a lot, haing energy which I can use for my training and I love the fact that my muscles are growing. Losing weight can make you feel better about yourself but mental progress is at least equally important. It is important that you find your balance and that you don’t exaggerate with anything.

My process of losing weight was very slow but I didn’t have a problem with that at all. I found my way to a healthy lifestyle and that’s the most important thing for me. I feel so much better about myself now! Do you want help to achieve your goals? You can always ask me tips, I really like to help people!

Love,

Jana