What I learned from losing 115 lbs (52 kg)

Since my weight loss started, I have shed 52 kilograms (115 pounds.) of weight. While that sounds like a lot, it took me more than ten years to do it. Today I stand here to acknowledge that reaching this goal was so much more than just following a diet. In this blog, I want to inspire you to start, without expectations, without a goal, but only with the intention to be a healthy eater who takes care of yourself as best as she can. Read more

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services

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Ten things you need to get weight loss results

Starting a diet is one thing, finishing a diet is another. Maybe you now think: hmmm, I do think that I’ve quit quite a lot of diets lately, so what is so difficult about that? But I’m not talking about quitting a diet but finishing one, strongly, meaning: that you reach your goal weight. How often have you done that lately?

[crickets chirping] Read more

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services

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Why food planning for weight loss ends insanity

Last week I published the Food Planner For Weight Loss: Six Months Of Planning, Journaling And Evaluating Healthy Habits For Weight Loss. This project has been on my mind for a long time and now I have done it: I published it!

As I write on my website, food planning has changed my life. Let me rephrase that: it saved my life.

Before losing the last part of my weight, my eating habits were out of control. It was not that I was continually eating (I left that habit behind me a long time ago), but I was eating more than I should, and I was in total denial over it.

I believe that most people who are not losing weight are in denial over how much they are eating. If you are not losing weight while you are not at goal weight yet, there is most definitely something going on that needs adjusting.

One way to do that is by planning your food.

food planning for weight loss

How does food planning for weight loss work?

If you have ever asked for the help of a weight loss coach or dietician, they probably helped you by providing a food plan with some guidelines. Maybe they even gave you weekly food plans or a sample day plan. Got it? Great! So you know what and how much to eat. Are you following that plan to the letter?

No? I rest my case…

The thing with sample plans or even weekly plans is that when you start, you follow the guidelines quite exact, but slowly but surely you begin to change things. You eat green beans instead of cauliflower and chicken instead of tofu. That is why I never made more than a sample food plan for my clients because they will always eat differently. Besides that, I want them to learn how to make a food plan instead of blindly following mine. This makes them accountable for their choices.

That is why I have created the Food Planner for Weight Loss.

Planning my life has changed my life, and I hope to change yours as The plan is that you create your food plan for weight loss in the evening after you have had dinner. It is easier to plan your meals when you are not hungry. The next day you eat precisely that.

What is good about food planning for weight loss

Planning your food helps you when you are famished and looking for food. I do not know about you, but I do not make the best decisions right before lunch when I am hungry. I open the fridge and grab the first thing I can.

Since I commit my food plan to a buddy, it is easier for me to follow the plan because I hate telling her in the evening that I broke my commitment. It has created a much calmer life for me.

Besides that, I look at the app of my favorite supermarket which products are on sale. I create weekly dinner plans based on what is on sale. So I also save money!

But the most important reason why you should try food planning if you want to lose weight is that it helps you to end the insanity. Albert Einstein was right: “Insanity is doing the same thing over and over again and expecting different results.” So if your current diet isn’t working, then why would you keep on repeating it?

Say no to food pushers

When you think about it, you can eat all day if you want. There will always be people who bring food to work and want you to eat it, or hospitality ladies in the supermarket that want to “enrich” your life.

But when you have made a plan for the day, your answer to all those situations is: “No thank you”.

About my Food Planner For Weight Loss

Losing weight is not just about eating healthy; your freedom is not in the diet you choose but whether or not you are adhering to it. There is no best diet. It turned out that there are a lot of good diets. Your only job is to find the diet that makes your body sing and your soul hum. In other words, it should be a diet that is “easy” to you.

Where a lot of people make it hard is when they try to implement a dozen healthy habits at once. This overhaul of their life leaves them exhausted after a couple of weeks. Another #dietfail.

With my planner, you can start with one healthy habit and follow up when you feel confident about it. When it feels automatic you are ready to add a new habit. You can find a long list of healthy habits for weight loss in the book.

Every week you make a plan for the week. The next seven days you plan your food and evaluate how you did at the end of the day. Just before you create a new plan for the next week, you evaluate and see what needs more attention. This weekly evaluation helps you to create an even better plan for the week to come.

You do not have to be in a hurry; you have the rest of your life to make it happen. That is why this planner provides you with 26 weeks (or 6 months) of material. After that, you buy a new copy because by then you have gotten used to the routine! 🙂

Get your copy from Amazon.com (find the links to other Amazon websites here).

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services

Why so many people suck at manifesting weight loss

Ever since I came to the conclusion that it wasn’t about what I ate that made the difference in manifesting weight loss goals or not, I’ve been pointing at my head when I talk about where the choice to eat is made; as if that choice is made in my head. Read more

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services

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How to know if your weight scale is a big fat liar

How to know if your weight scale is a big fat liar Your weight scale is a great tool to measure how much weight you’ve lost? I mean: your weight isn’t showing anything else than the force of gravity on you which may be defined as the mass times the acceleration of gravity. Or something. […]

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services

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How to handle food-related social gatherings when you’re on a diet (+ cheatsheet!)

When I talk to my clients who want to lose weight, we soon come to talk about how to handle food-related social gatherings when you’re on a diet. Read more

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services

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Does eating at night really make you fat?

It sounds so easy: dinner is over, the kitchen is closed. Well, no. It isn’t that easy. For some reason eating at night is the #1 reason why we gain weight and stay overweight.

The evening is the most favorite moment in the day in which people eat. During daytime, it isn’t that hard because we have a lot of things to do. We have work, kids or whatever we focus on, but in the evening when we sit down to relax, that’s where it starts.

So, how bad it is eating at night really? Well, more than you think. I invite you to take pen and paper and calculate with me to get “hit by a frying pan” (as I lovingly call confrontations like these).

Do you want to stay in a dream state about what is needed to lose weight, I urge you not to read any further. Please don’t, because you’re not going to like me.

Further reading is at your own risk of being confronted with the truth.

Free download: Stick To Your Weight Loss Diet With Ease

What weight loss all boils down to

Gaining weight all boils down to eating too much. I can show you all kinds of other reasons, but every time they come down to this one reason. Your body doesn’t work differently in the evening as it does during the day. So looking at what you eat altogether over a period of time, you need to eat less than the total of energy you burn during that time frame.

What happens, though, is that your metabolism turns down a notch during the evening and the night because your body is getting ready to start the regeneration mode that goes on in your body during the night.

How much energy do you really burn?

Did you know that 70% of all the energy you use is spent on keeping your body going? It means that your heart needs to beat and your lungs need to process air. So the majority of all energy is to keep you alive. The rest of the 30% is needed to be able to work, to walk, to be active outside or in a gym or to play with the kids.

Research shows that we overestimate the amount of that number. We think we burn loads and loads of energy with a walk or a workout, but reality shows it isn’t that much.

So when you sit down to relax at night, and you’ve been really busy, maybe even been active, then there is a good chance that you think you’ve earned it. Raise your hand if you’ve told yourself: “I’ve been so active, I’ve earned it!”

Free download: Stick To Your Weight Loss Diet With Ease

Does eating at night really make you fat?

You probably didn’t burn that much

Well, I don’t want to spoil the fun, but you probably didn’t earn the amount of energy by eating at night. If you’re the proud owner of a smartwatch and can see how much you burn in 24 hrs you have to understand that 70% of that number is just what you needed even to survive; to live and breathe. The rest of the number is to get through the day, including get up, do your job, do your groceries, maybe even clean your house if you’re up to it or even work out; your normal things to do in a day.

So let’s see how much you burn and calculate your BMR (the number if you refuse to get up in the morning and stay in bed all day for 24 hrs, with the following Harris-Benedict formula:

Imperial

Women: 655.1 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)

Men: 66 + (6.2 x weight in lbs) + (12.7 x height in inches) – (6.76 x age)

Metric

Women: 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years )

Men: 66.47 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) – ( 6.755 x age in years )

How active are you really?

When you’ve calculated your BMR you then multiply it with one of the below numbers that shows how active you are:

1.2 Sedentary.  Little to no exercise
1.375 Mild activity level: Intensive exercise for at least 20 minutes 1 to 3 times per week. This can be cycling, jogging, basketball, swimming, skating, etc.  If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, for instance, working in a shop, you meet the requirements of this level.
1.5 Moderate activity level: Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week. Any of the activities listed above will qualify.
1.7 Heavy or (Labor-intensive) activity level: Intensive exercise for 60 minutes or greater 5 to 7 days per week (see sample activities above).  Labor-intensive occupations also qualify for this level.  Labor-intensive occupations include construction work, farming, landscaping or similar occupations.
1.9 Extreme level: Exceedingly active and/or very demanding activities:  Examples include: athletes with an intensive training plan that includes multiple sessions a day, or a very demanding job, such as shoveling coal (who does that these days?) or working long hours on an assembly line. Generally, this level of activity is very difficult to achieve.

Now be honest

Be honest. Have you chosen the right one? I’ll gladly admit that I’ve done the “exaggeration thing” in the past. Being very tired of a workout isn’t part of the equation. And no, one intensive week isn’t going to change your life. The number you choose has to be something you’ve done for a longer time.

But it doesn’t stop there. The number you just calculated is the number to not gain any weight. If you want to lose weight you’ll have to take away 500 kcal. The number you end up with is what you should eat to lose weight at a steady pace.

Choosing the wrong multiplier was one of the causes why I couldn’t lose any weight. When I pulled my head out of the sand and lowered my daily intake, I was able to lose another 50 lbs.

Free download: Stick To Your Weight Loss Diet With Ease

Uncover the BS nonsense

That’s how powerful thoughts and stories can work for you too. Uncover the stories you tell yourself and lose weight.

How often do you tell yourself a story how hard you worked or how many calories you burned today? How often do you tell yourself that you’ve earned that extra helping or that snack? Be honest. And then calculate how many calories you add while you listen to the happy but fattening chat.

My clients often don’t like me when I let them do this exercise. It sucks. Yes, it also sucks that age is part of the equation. It had been a while ago when I did this equation for the last time, and in the meantime, I added a few years to the equation. Even though I now understand that I can’t eat as much as I used to, it was still a confrontation for me.

So how does this influence your eating at night?

Well, if you only have that 30% that you can influence by being active and you want to lose weight, then you have two choices:

  • Become more active (and I really mean active) or
  • Eat less than you’re eating now (starting with ending eating at night)

Of course, you can eat something at night, it won’t kill you or your goals. Just know when enough is enough, especially when you also have sensitive intestines, sleeping problem, experience a lot of fatigue or have stubborn weight that you just can’t seem to lose.

But that’s a whole different subject that I might cover in a webinar someday. Until that moment you can work with me to make weight loss possible or if you’re just not able to maintain your results. If my way of confronting you is something you might need (no, I’m not on the warpath all the time!) then apply for a strategy call with me.

Let me know in the comments: were you shocked to know how many calories you really can eat in a day?

Stick to Your Diet with Ease

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services

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Mindset change for weight loss: how to create one

Have you ever been aware that you needed to change your mindset for weight? You’ve probably done it more often than you were aware. Look back to the last few days of the last year and the first few of this year: you probably thought about losing weight again. Maybe you set some goals and maybe you even started a new diet. But if you haven’t done this yet, that’s okay. This blog gives you four aspects to not forget when you create a mindset for weight loss.

For a mindset change you only have to say yes or no

Take a serious look at yourself and grade it with a number between 1 and 10 how you feel physically, emotionally, psychologically and spiritually. Let that feeling enter your whole being and feel if this is something you want to accept for now and for later. The answer isn’t any harder than yes or no.

I always say that No is also an answer. No means that you’re not ready yet. Ready to make a commitment, ready to make changes. Accept it for now but do think about what this decision means to you in your future. It means that you accept your weight right now, without feeling bad about it. It also means that you can’t whine about the details: your clothes, your body, your energy level or maybe even your pain level.

On the other hand, your life may be in turmoil right now, and you can’t also handle a whole lifestyle change or weight loss diet. Remember that just a little bit of added self-care (go to be early my mom used to say) will help you to feel better so you can handle the other “stuff” in your life. It’s got to start somewhere. In a way, you’re never ready.

A no comes from your mind; a yes comes as a whisper from your heart; because your heart knows. You do not have to create that mindset change anymore; it is ready. You are ready.

Free download: Stick To Your Weight Loss Diet With Ease

Evaluate your current lifestyle

Take a look at your current lifestyle and evaluate how it serves you. Are you eating healthy(-ish)? Are you drinking enough water? Do you also go to bed at a decent time? Are you managing your stress by deep breathing, mindfulness practice or meditation?

I don’t expect you to be one of those people you see on Instagram, drinking their green smoothies every day and “feeling so radiant.” I don’t expect you to be the best at managing your stress or always prepare your food at home because that’s where that’s where it is easiest. You are human.

But I do expect you to become conscious of how your lifestyle influences your body, your feelings, your mind and your Higher Self. How does it really feel or do you know deep down something’s got to change?

I want you to open your eyes and be honest. Is this you at your best? If not, you do not have to create that mindset change; it is ready. You are ready.

Mindset for weight loss: how to create one

Are you going in the right direction?

To know if you’re going in the right direction with your physical, emotional, psychological and spiritual health will ask you to feel if you’re going in the right direction. It is something you know inside.

It means that you do not just follow any guru (not even me LOL) who tells you to eat something because it is so healthy. Your body needs different food than mine. So do not follow any self-proclaimed guru if the instructions they give do not FEEL RIGHT.

The advice may be really good (in theory), but if it makes you feel cold or tired, change it. If it makes you gain weight, change it. If it makes you feel low about yourself, change it. Your body knows exactly what it needs. Deliver it!

If you know that you’re not going in the right direction, you don’t have to create that mindset change anymore; it is ready. You’re ready.

Check in with your Saboteur

So, now that I’ve told you not to listen to any wise food person anymore and I’ve also talked you out of consulting me to help you get well again, I also want you to check in with your Saboteur. Your Saboteur is that ugly little voice inside that rather keeps you living small than making the steps towards a life full of bliss and freedom of stubborn weight and binge eating. Sometimes it is just easier not feeling well, not being strong, not being happy, healthy and free. Sometimes it is just easier to keep eating.

The question is: does it makes you happy?

If not, you do not have to create that mindset change anymore; it is ready. You’re ready.

It is as simple as that. Don’t overthink it anymore. You can change today. Or on January 1st.

Still not sure if you have the right mindset to start working on yourself? I can help you to make a decision. I have several mentoring programs, short and long, but they all start with a free nutritional freedom call. Book one now and we’ll just talk about how your mindset is keeping you from reaching your dream.

<3

Jolanda

Stick to Your Diet with Ease

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services

Goal weight: I reached my goal weight for 2017!

This morning I reached my #bigass goal weight of 2017. A goal weight that I really wasn’t sure if I’d ever reach it. Maybe you know the feeling. Let me tell you a personal story…

Read more

jolanda bolt

As a weight loss mindset mentor, I work with women from all over the world to help them lose stubborn weight by working on four levels of influence. I believe that you have to follow your personal path of freedom and happiness to prevent your weight from finding its way back to your body. That is why I not only work on weight loss savvy-ness but also on creating your best life ever because weight loss is only a symptom of things being misaligned. Spirituality is an important aspect of creating these changes.

About Jolanda | How I work | My services