During last week’s interview, we learnt about Johan’s incredible story: all by himself, he lost 52 kg, became head coach of boxing and fitness manager at his local gym and an expert on healthy eating. This week, we asked him a few tips and tricks to help YOU lose weight and become a happier you.
- LEARN HOW TO COOK
“The first thing I’ve learned with losing weights is that there are no shortcuts; everything starts with a better diet. Don’t try shakes or protein bars: these are usually full of sugar. Instead, learn how to cook and get your nutrients from real food. It’s the first step to a better you!
- DARE TO FAIL
“Not every day is a success. Mentally, it’s very difficult, so making a misstep is usually a great way to get the frustration out of your system. That’s what cheat days are for. There’s nothing wrong with losing your way: it’s an opportunity to make yourself proud and find back your direction. It’s important to balance. Never quit, never stop trying. You can slow down, but don’t ever stop. A healthy life should bring happiness, so a miserable life with a six-pack isn’t an option.”
- THE RIGHT BRICKS
No, this is not a pun on the gym: this is a metaphor for why healthy eating is so important. If you’re trying to build, it’s not always about the hours you put in. You can work 5 times a week – putting in 50 hours – and eventually never finish building if the material you’re working with isn’t right. With the right bricks and knowledge, you might just finish building by working 3x a week for a few hours.
- EAT ACCORDINGLY
When your car is parked for most of the day, there’s no need to fill it up with gasoline when the tank is full. What I mean with this is that if you have a sedentary job and sit in front of the tv at night, there’s no need for you to fill your body with energy. If you have a physical job or spend your free time in a gym instead of in front of the tv, you need to fuel your body with ‘the right fuel’, as mentioned before.
- ALTERNATIVES VS SACRIFICES
When you’re going to the cinema and see all your friends eating chips or popcorn, you can bring a homemade snack to not feel like you’re missing out of the ‘full’ experience. For example, add a bit of paprika powder to grilled cashew nuts, or grill chickpeas with curry powder, and put it in a bag. It’s a great alternative. Also, as mentioned in the beginning of this week, you can also transform cauliflower into rice and create a low-carb pizza from a bit of turkey, tomato sauce and cheese.
- NO OBSTACLES, ONLY STEPPING STONES
“One of my clients once mentioned that she doesn’t have a lot of time to train, so I advised her that she might try training at work. The week after, I asked her whether it helped her. What she said really moved me, and made me very proud. Apparently, she felt very uncomfortable with training in the office because of what people might say, or how they might look at her. However, she decided not to let this become a roadblock.
Instead of doing her workout routine close to her desk, she chose the handicap bathroom – which had enough space to move freely – for a bit more privacy. And it’s because of this solution-focused mentality that she found a way to train multiple times a week.”