Permanent results rarely come from strict diets. They come from smart eating habits that fit into an ordinary workweek of an ordinary person with an ordinary schedule and ordinary obligations. In this blog, Lisanne Bijnen, club manager at , tells Happy Bodies Schijndel which five habits almost all members who maintain their results share. No secret recipe, just habits that you can start implementing tomorrow.

1. They eat enough protein

The athletes who persevere pay attention to their protein intake. It makes sense, because protein keeps you feeling full longer and protects your muscles. More muscle mass also means more burning of calories, even at rest. Think of eggs or Greek yogurt for breakfast, chicken or fish for a hot meal, and a handful of nuts in between. You can read more about how it works in the blog post beautiful muscles.

2. They plan ahead

If you’re hungry and don’t have the right things at home, you grab whatever’s in the cupboard. And that’s rarely a salad; it’s usually something from a bag or a package. The members with lasting results prevent this by thinking ahead. They already know what they’re going to eat in the evening the morning after. That’s exactly where BenFit comes in; the nutrition and lifestyle program we use at Happy Bodies work: every week you get a customized nutrition plan with a ready-made grocery list. You no longer have to think about what you’re going to eat; it’s all taken care of for you.

3. They don't consume their calories

Soft drinks, juices and those sugary lattes hit harder than most athletes think. The regular drinkers drink mostly water, tea and coffee without any frills. A simple switch with a big impact, as you read in the blog about drink water.

4. They don't skip meals

Skipping breakfast to save calories sounds smart, but it backfires. You’re hungry at night and the chances of overeating are high. The members who stick with it eat regularly and spread their meals throughout the day. This keeps their appetite under control and their energy stable.

5. They are 80 percent consistent, not 100 percent perfect

This is perhaps the most important one. One piece of cake on a birthday doesn't ruin anything. What counts is what you do on most days. The athletes who persevere don't aim for perfection; they aim for consistently good results. That's what keeps them going for years, instead of three strict weeks followed by a relapse. Exactly that prevents the well-known yo-yo effect, which you'll read about more in the blog post. sustainable weight loss.

The mistakes I keep making

On the other hand, I also see patterns in people who continue to struggle. They skip meals during the day and pile on the food in the evening. They drink their calories without realizing it. They think in ’all or nothing.“ Or they start a strict diet that no one sticks with. Recognizable? Then you know immediately where the gains are.

How BenFit makes it easier

You don’t have to figure it all out yourself. With the weekly plan, the flexible recipes, and the grocery list for the whole family, healthy eating becomes much easier. The app keeps you informed and gives you a boost when things are tough. This way you build habits that stick.

Starting small works best

Choose just one habit from this list and stick with it for two weeks. If it sticks, add the next one. This way, these five points from a good intention turn into something that happens automatically. And that’s how lasting results are achieved.

Your Fitbit buzzes. Your Apple Watch vibrates. Only 2,347 steps to go to reach your daily goal. Those magical 10,000 steps. But where does that number come from? In this blog, Hugo Wieringa, club manager at Happy Bodies, explains how many steps you really need and why walking works, but isn't enough.

Those 10,000 steps are a marketing trick.

In 1964, a Japanese company launched a pedometer called the “Manpo-kei.” Loosely translated: 10,000-step meter. The number was chosen because it sounds nice and is easy to remember, not because research showed that you need exactly 10,000 steps.

Since then, that number has taken on a life of its own. Pedometers, smartwatches, and health apps blindly adopt it. But what does science actually say about it?

What does the research say?

A large-scale study from 2021 followed over 2,100 adults for eleven years. The conclusion: health benefits begin at just 7,000 steps a day. People who took at least 7,000 steps had a 50 to 70 percent lower risk of premature death than people who took fewer than 7,000 steps.

Above 10,000 steps, the effect levels off. More steps are not harmful, but they do not yield any additional health benefits either. Moreover, something different applies to weight loss than to general health.

How many steps to lose weight?

For weight loss, it is not the absolute number of steps that matters, but how much more you move than you currently do. Do you currently walk 3,000 steps a day? Then increasing to 6,000 already makes a big difference. Do you already walk 8,000? Then the effect of extra steps will be smaller.

Walking burns an average of 250 to 350 calories per hour, depending on your weight and pace. That sounds modest, but it adds up. Walking for an hour three times a week is already an extra 750 to 1,050 calories. Over a month, that can make a difference of half a kilo.

Why walking works for weight loss

Walking has a benefit that is often overlooked: it lowers your cortisol levels. Cortisol is a stress hormone that stimulates fat storage around your belly. The more stress, the more cortisol, and the more stubborn that belly fat.

A quiet walk outdoors breaks that cycle. Your stress levels drop, you sleep better, and your body retains less fat. That explains why some people lose weight by walking, even without changing their diet.

Can you lose weight by walking alone?

Yes, but it is slow. And there is a risk involved. Anyone who only walks and does no strength training loses not only fat but also muscle mass. And that is a shame, because muscles are your ally when it comes to losing weight. They burn more calories, even at rest.

The combination of walking and strength training works best. Walking for calorie burning and stress reduction. Strength training to maintain your muscle mass and keep your metabolism at a healthy level.

Walking fits easily into your day.

The beauty of walking is that you can do it anywhere. Walking to work, taking a short stroll during your lunch break, or taking the dog for an extra walk. It doesn't take any extra time if you plan it smartly. Start small. Take 1,000 more steps a day this week than last week. That's about ten minutes of extra walking. Add 1,000 steps each week until you reach a level that suits you.

Stroll briskly or take a leisurely walk?

Both have benefits. Brisk walking burns more calories and improves your fitness. Gentle walking lowers your stress and helps you sleep better. Alternate. Brisk twice a week, easy twice a week. That way, you reap the benefits of both.

How quickly do you see results?

If you only walk, it takes months before you see a difference on the scale. If you combine walking with strength training and a healthy diet, you will notice a difference in how you feel and how your clothes fit within six to eight weeks.

At Happy Bodies, our members train twice every 10 days, 35 minutes per session. That is enough for strength training. Combine that with a few extra steps daily, and you have an approach that works and is sustainable.

Get started today

Want to learn more about how to combine walking with strength training for lasting results? Take the membership test and sign up for a free introductory consultation. We bet you'll be sold immediately!

Carbohydrates are bad. Eating after six o'clock at night makes you fat. And you lose weight quickly with a juice cleanse. You've probably heard it before. Or read it. Or tried it yourself. So much information circulates about weight loss that you can't see the wood for the trees. What is actually true? In this blog, Dyon Poll, club manager at Happy Bodies Amsterdam Zuid, takes a closer look at six persistent nutritional myths. Without judgment, but with nuance.

Myth 1: Carbohydrates make you fat

This is a persistent one. Carbohydrates have gained a bad reputation due to diets like Atkins and keto. But the truth is more nuanced.

Carbohydrates themselves don't make you fat. Too many calories make you fat. And yes, if you eat mountains of pasta, bread, and cookies, you consume a lot of calories. But that applies just as much to fat or protein.

Carbohydrates are actually your most important energy source. Especially when you exercise. Your muscles need glucose to perform. Without carbohydrates, you feel weak and tired during your workout.

What does this mean for you? Choose whole-grain varieties and eat carbohydrates around your training. A slice of bread with peanut butter before working out gives you energy. A bowl of rice after working out helps with your recovery.

Myth 2: Eating after 6:00 PM makes you fat

This myth sounds logical. You burn fewer calories in the evening, so what you eat is stored as fat. Right?

No. Your body doesn't look at the clock. It looks at your total calorie intake over the entire day. Whether you eat those 2,000 calories at 12 or 8 pm makes no difference to your weight.

What really matters: what and how much you eat. Many people snack in the evening in front of the TV. Chips, chocolate, a glass of wine. That adds up. Not the time, but the choices.

What does this mean for you? Do you train in the evening? Then feel free to eat afterwards. Your body needs that fuel to recover. Just be mindful of what you eat. A meal with protein and vegetables is smart. A bag of chips is not.

Myth 3: You lose weight quickly with a juice cleanse or detox.

Juice cleanses, detox shakes, smoothie diets. They promise quick results. And yes, you lose weight. Temporarily.

What happens: you consume very few calories. It makes sense that you lose weight. But you mainly lose water and muscle mass. Not fat. As soon as you eat normally again, the weight comes back. Often with interest.

Moreover: your body does not need a juice cleanse to “detox”. You have a liver and kidneys for that. They do that work 24 hours a day, for free.

What does this mean for you? Save your money and your muscles. A juice cleanse is not a sustainable solution. Healthy weight loss is achieved through a slight calorie deficit, sufficient protein, and exercise.

Myth 4: You must avoid fat to lose weight

For a long time, we thought: fat makes you fat. Logical, right? But that's not how your body works.

Fats are necessary for the absorption of vitamins, the production of hormones, and the proper functioning of your brain. You cannot live a healthy life without fat. It is about the type of fat you eat.

Saturated fats from fried food and fatty snacks are less beneficial. Unsaturated fats from avocado, nuts, olive oil, and fatty fish, on the other hand, are healthy. They keep you feeling full longer and prevent you from snacking.

What does this mean for you? Feel free to eat a handful of nuts as a snack. Or half an avocado with your lunch. Those fats are more satiating than a cookie and provide your body with valuable nutrients.

Myth 5: Cardio alone is enough to lose weight

Running, cycling, the elliptical trainer. Many people think that cardio is the way to lose weight. After all, you burn calories.

That's correct. But there is a catch. With cardio alone, you also lose muscle mass. And muscle mass determines your resting metabolic rate. Less muscle means lower calorie burning at rest. In the long run, it doesn't get you very far.

The combination of strength and cardio works better. Strength training builds muscle. Those muscles burn calories, even when you are not doing anything. Cardio is good for your heart and fitness. Together, they are a golden duo.

What does this mean for you? The Milon Circle combines strength and cardio in 35 minutes. That is why it works so well for weight loss.

Myth 6: Weight loss pills and injections are the fastest way

Ozempic, Wegovy, weight loss pills. You read about them more and more. And yes, some people lose a lot of weight with them.

There is a big 'but' to this 'solution'. These products were developed for people with severe obesity or type 2 diabetes. Under medical supervision. They are not a miracle cure for everyone who wants to lose a few kilos.

Moreover, if you stop the injections, the weight often comes back. After all, you haven't learned to eat or exercise differently. And here too, the rule applies: you lose not only fat, but also muscle mass.

What does this mean for you? For most people, the combination of a healthy diet and regular exercise is more effective, safer, and more sustainable. No pills, no injections. Just train smart and eat consciously.

So how do you lose weight healthily?

Many of these myths and methods have something in common: they lead to a loss of muscle mass. And that is exactly what you don't want. Less muscle means a lower metabolism. In the long run, this actually makes losing weight more difficult.

The formula is simpler than you think. Combine a healthy diet with strength training. This way, you lose fat mass and maintain your muscles. Your metabolism stays at a healthy level. And your results last.

No quick fixes. No extreme diets. Just an approach that works.

Want to know more?

Do you want to lose weight in a way that fits your life? Take the membership test and sign up for a free introductory consultation. Then we will discuss together what works for you. We bet you'll be surprised!

You're eating the same way you used to. You might even be exercising more. And yet, those pants feel tighter than a year ago. Sound familiar? You're not alone. Many women notice around the age of fifty that losing weight suddenly becomes a lot harder. That stubborn belly fat, in particular, seems to take on a life of its own. In this blog post, Hugo Wieringa, franchisee at Happy Bodies, explains why losing weight during menopause is so difficult and what you can do about it.

Your body is changing, and it's not your fault

Let's start with the good news: it's not your willpower. During menopause, estrogen levels drop in every woman. This hormone plays a key role in body fat distribution. Before menopause, your body stores fat primarily around your hips and thighs. After menopause, that fat shifts to your abdomen.

In addition, your metabolism slows down. From the age of thirty, you lose about 3 to 5 percent of your muscle mass every decade if you don't do anything about it. This process is called sarcopeniaLess muscle mass means fewer calories burned at rest. Your basal metabolic rate decreases. And since resting metabolic rate accounts for about 60 to 75 percent of your daily energy expenditure, that adds up considerably.

Why Eating Less Alone Doesn't Work

The logical thinking is: eat less, and you'll lose weight. But it's not that simple. If you eat too little, your body goes into energy saving mode. Your metabolism slows down even further. Moreover, your body breaks down muscle mass to generate energy. The result? You might lose weight temporarily, but as soon as you eat normally again, the pounds come back twice as fast. yo-yo effect many women know this all too well.

Out research from Harvard Medical School It turns out that strength training is the most effective way to maintain muscle mass as you age. And you need that muscle mass to maintain your metabolism.

Strength training is your best friend after fifty

Many women think of cardio when they think about losing weight: running, cycling, the elliptical. That's certainly good for your fitness and your heart. But for weight loss during menopause, strength training is just as important.

Muscles burn more calories than fat tissueEven when you sleep. The more muscle mass you have, the higher your resting calorie burn. Strength training not only helps you lose weight, but also helps you keep it off.

At Happy Bodies, we see this every day. Women who only did cardio for years and didn't lose weight suddenly see results when they add strength training. The combination of strength and cardio works best, and it's precisely that combination that offers the Milon Circle in 35 minutes.

Five tips for losing weight during menopause

Losing weight after fifty requires a different approach than losing weight at thirty. These five tips will help you get started.

1. Make strength training a priority

Train your major muscle groups once or twice a week, such as your legs, back, chest, and arms. You don't have to lift heavy weights. The resistance of the Milon machines automatically adjusts to your strength, ensuring a safe and effective workout.

2. Eat enough protein

Your body needs nutrients to maintain and build muscle. Eat a protein source with every meal: eggs, fish, legumes, cottage cheese, or chicken. A good guideline is 1 to 1.2 grams of protein per kilogram of body weight per day.

3. Get enough sleep

During menopause, many women experience poor sleep due to hot flashes and night sweats. However, sleep is essential for recovery and hormone balance. Try to maintain a regular sleep schedule and avoid screens right before bed.

4. Exercise outside of your workout as well

In addition to your strength training, daily exercise helps. Take the stairs, go walking during your lunch break, cycling to the supermarket. All those little moments add up.

5. Be patient with yourself

Losing weight during menopause is slower than before. That's frustrating, but normal. Don't just focus on the scale. Pay attention to how you feel, how your clothes fit, and how much energy you have.

You're not too old for results

At Happy Bodies, many women between the ages of 50 and 70 train. The average age in our clubs is around 55. Every day we see that it is possible: to get fitter, stronger, and yes, even to lose weight. With the right accompaniment and an approach that suits your body.

What do all these tips have in common? Strength training is the common thread. It's the foundation upon which all other habits can be built. Without muscle mass, your metabolism remains low, no matter how healthy you eat or how much you walk. That's why at Happy Bodies, strength training is central to everything we do.

A new phase, a new approach

Menopause isn't an end point. It's a new phase in which your body needs different things. Strength training, a healthy diet, and patience make all the difference. You're not too old. And it's not your fault that things have become more difficult.

At Happy Bodies, we understand that. Our Milon circle combines strength training and cardio in a single 35-minute workout. The machines automatically adjust to your body, so you can train safely without risk of injury. And our coaches provide personalized guidance, so you know you're on the right track.

Want to know more?

Do you want to know how to work on your strength and fitness in just two 35-minute sessions every ten days, under the guidance of a personal lifestyle coach? Take the membership test and sign up for a free introductory meeting. Discover if this approach is right for you.

Your inbox is full of "lose 10 kilos in 2 weeks" promises. January is the perfect time to shed those extra holiday pounds, right? Tempting? Absolutely. Effective? Absolutely not. In this blog post, we'll explain why crash diets sabotage your metabolism and how you can start the new year sustainably.

The crash diet illusion

A crash diet works simply: you eat extremely little, often just 800-1000 calories a day. The first week will fly by. The pounds will fall off, and you'll fit into those old jeans again. Good luck!

But what are you actually losing? Primarily water and muscle mass. For every three kilos you lose, often only one kilo is actual fat. The rest? Valuable muscle and water. And you really need that muscle for a healthy metabolism.

Your body in panic

With extreme calorie restriction, your body thinks it's in a famine. It switches to survival mode. Your metabolism slows by as much as 20-30%. Your body becomes more frugal with every calorie it consumes.

Simultaneously, your hunger hormone ghrelin rises and your satiety hormone leptin drops. The result? Cravings. Your body screams for food. That's why crash diets are so difficult to maintain. It's not a lack of willpower—you're fighting against your own biology.

The yo-yo effect is lurking

After weeks of deprivation, you can't hold out any longer. You start eating normally again. But your metabolism is still running at a low ebb. Your body is now extra inclined to store calories as fat—a defense against the next "famine."

This yo-yo effect There's no guarantee, but the chance of it happening increases significantly after a crash diet. With every crash diet, this risk increases. Your metabolism slows, losing weight becomes harder, and the chance of regaining more than you lost increases.

The sustainable approach for this new year

Let go of that January panic. You've already started—this is week one of the new year. Make it a success with a plan that works:

Start with small changes. Replace soda with water. Choose whole-wheat bread instead of white. Add a serving of vegetables to every meal. small changes are sustainable and add up.

Aim for a modest calorie reduction of 300-500 calories per day. This will result in a healthy weight loss of half a kilo per week. Less dramatic than a crash diet, but you will maintain your muscle mass and your metabolism stays at the right level.

Add movement, but don't overdo it

Don't compensate with extreme sports. Five hours a week in the gym after weeks of sitting still during the holidays? A recipe for injuries and burnout. Start slowly with two sessions a week. short strength trainingBuild up slowly.

The Milon Circle At Happy Bodies, training is perfect for a healthy start. In 35 minutes, you'll train your entire body without straining. Twice every ten days is enough to boost your metabolism without exhausting your body.

Focus on habits, not the scale

Stop weighing yourself daily. Focus on developing healthy habits. Drink plenty of water. Sleep 7-8 hours a night. Eat enough protein. Exercise daily, even if it's just a walk.

These habits may seem small, but they transform your health from the inside out. Not a quick fix, but a lifestyle that you can maintain all year round.

It's only January – you have all the time in the world

The year has just begun. You have 51 weeks ahead of you. Use them wisely. No drastic measures that you'll abandon by mid-February. But sustainable changes that will still be a part of your life a year from now.

Start one healthy habit today. Add another tomorrow. In a month, you'll have a new routine. In a year, a new lifestyle. No stress, no crash diets, and most importantly: no yo-yo effect.

Zucchini spaghetti, cauliflower rice, banana ice cream—the supermarket is now full of lighter alternatives for your favorite dishes. But do these swaps really work? And more importantly, do they taste good? In this blog post, we'll tell you which kitchen swaps are truly worth trying and how you can enjoy your favorite foods guilt-free.

Why small swaps make a big difference

Losing weight boils down to one simple rule: you have to burn more calories than you consume. But drastically cutting back on food is impossible. That's why smart swaps are so valuable. By substituting ingredients here and there, you can unknowingly save hundreds of calories a day without going hungry.

Take a normal serving of spaghetti carbonara – easily 800 calories. Replace half the pasta with zucchini noodles and the cream with Greek yogurt, and you're at 450 calories. That's a saving of 350 calories for practically the same plate of food. Do this a few times a week and you'll save thousands of calories a month.

The Pasta Revolution: Vegetables as Noodles

Spiralizers have conquered the kitchen, and rightly so. Zucchini spaghetti contains only 20 calories per 100 grams, compared to 160 calories for regular pasta. But courgetti (as hipsters call it) isn't your only option.

Also try carrot noodles for a sweet twist, or beetroot spaghetti for an earthy flavor. Pumpkin noodles are firmer and very filling. The secret to delicious vegetable pasta? Don't overcook them—two minutes in the pan is enough. Otherwise, it will become a watery mess. Pat them dry with a paper towel first for extra crunch.

To transition, mix vegetable pasta with regular pasta. Start with a 50/50 ratio and gradually reduce. This way, you'll get used to the taste without feeling like you're missing out.

Cream without remorse: the dairy swaps

Cream makes everything taste better, but with 350 calories per 100 ml, it's also a lot heavier. Fortunately, there are alternatives that still make your dishes creamy.

Greek yogurt (0% fat) is a kitchen hero. With 57 calories per 100 grams, you'll save a lot while also getting extra protein. It's perfect in pasta sauces, soups, and even scrambled eggs. Stir yogurt into your dish at the end to prevent curdling.

Light ricotta works great in lasagna and stuffed peppers. Low-fat quark makes smoothies creamy without the calories of full-fat yogurt. And for those who are lactose intolerant, unsweetened almond milk or oat milk are light alternatives to milk in recipes.

Rice reinvented: the grain substitutes

A serving of white rice contains about 130 calories per 100 grams. Cauliflower rice? Only 25 calories. That's a saving of 80%. Grate a cauliflower, fry it in a dry pan for five minutes, and you're done.

But there's more than just cauliflower. Broccoli rice has more bite and extra iron. Parsnip rice is sweeter and pairs perfectly with Asian dishes. And quinoa? Technically not a swap, but with more protein and fiber than rice, it's a smarter choice.

The trick with vegetable grains is seasoning. Cauliflower doesn't taste much on its own, but with garlic, ginger, and soy sauce, it becomes a flavor bomb. Again, mix it with plain rice if the transition is too much.

Meat 'light' without losing taste

Ground meat is the foundation of countless dishes, but it easily contains 250 calories per 100 grams. Replace half of it with finely chopped mushrooms, and you'll retain the umami flavor with fewer calories.

Lentils work fantastically in bolognese sauce. They absorb the flavor of the tomato sauce and provide extra fiber. Black beans make burgers more filling without the fat. And extra vegetables in your meatballs? Grated carrots and zucchini add moisture without anyone noticing.

For meat lovers: choose lean ground meat and fry it in a dry pan. Discard the fat that comes out. Instant calorie savings without compromising flavor.

Sweet swaps that really work

Replacing sugar is tricky – artificial sweeteners often taste like chemicals. But there are natural alternatives that do work.

Applesauce (no added sugar) replaces butter in brownies and muffins. You'll save calories and get a moister result. Dates mixed with water make a caramel syrup that tastes divine in oatmeal. Bananas replace sugar in pancakes – mash them and mix them into the batter.

For ice cream lovers: frozen bananas in the blender become magically creamy ice cream. Add cocoa powder for chocolate ice cream, or peanut butter for a nutty twist. 100 calories per serving versus 300 for regular ice cream.

The Practice: How to Make Swaps That Stick

Start small. Choose one swap per week and give yourself time to get used to it. Don't force yourself to change everything at once – that won't work.

Invest in good kitchen utensils. A spiralizer, food processor, and good non-stick pans make healthy cooking easier. If it's easy, you'll stick with it.

Experiment with herbs and spices. Healthy swaps can be bland, but with the right spices, they become flavor bombs. Garlic, ginger, cumin, paprika—they're calorie-free yet add a world of flavor.

Swaps you should avoid

Not every swap is worth it. Cauliflower pizza? Often a disappointment that falls apart. Avocado as a butter replacement in pastries? Expensive and not any tastier. And that trendy protein pasta? Tastes like cardboard.

Focus on swaps that truly work and that you'll continue to enjoy. It's not about perfection, but about sustainable changes you can maintain.

Start in your own kitchen today

Healthier cooking doesn't have to be difficult. With these clever swaps, you'll save calories without sacrificing flavor. Start tonight with one simple swap – replace half your pasta with zucchini, or stir yogurt into your sauce instead of cream.

Small changes in the kitchen lead to big results on the scale. And the best part? You don't have to give up your favorite dishes. You simply make them a little lighter. lose weight sustainably without the feeling like you're constantly on a diet.

Do you run yourself ragged on the treadmill? Or do you prefer to lug weights around at the gym? The eternal debate about which works best for weight loss is a hot topic. Spoiler alert: you don't have to choose at all. In this blog post, we'll explain why combining cardio and strength training is the golden formula for sustainable weight loss.

The Cardio Camp: Burning Calories in Real Time

Cardio has one major advantage: you burn calories instantly. Hop on your bike, go for a run, or do an hour of aerobics, and you'll see the calorie count tick up. An hour of running easily burns 600 calories. That feels good—you immediately feel like you've accomplished something.

But here's the catch. As soon as you stop moving, your calorie burn stops. Moreover, your body adapts quickly. After a few weeks on the same running route, your body burns fewer calories for the same effort. You become more efficient, which is good for your fitness but less beneficial for your weight loss.

Another disadvantage: too much cardio without strength training can lead to muscle loss. And as we know from my blog about the yo-yo effect, muscle is crucial for a healthy metabolism. Less muscle means a slower metabolism, making weight loss increasingly difficult.

The Strength Camp: Investing in Your Metabolism

Strength training works differently. You burn fewer calories lifting weights than during a cardio session. But what happens afterward makes all the difference. Your body continues to burn extra calories for up to 48 hours after strength training to repair and build muscle. This is called the afterburn effect.

Moreover, strength training helps you build muscle mass. Every kilogram of muscle burns about 13 extra calories daily, even at rest. That may not seem like much, but calculate the benefits: five extra kilos of muscle mass means 65 calories per day, or 23,725 calories per year. That's equivalent to over three kilos of body fat.

Strength training also changes your body shape. You become more toned and firmer, even if the scale doesn't show much difference. Maintain muscle mass When losing weight, you mainly lose fat, not your valuable muscles.

Science Speaks: What Do the Studies Say?

Study after study shows the same thing: the combination of cardio and strength training delivers the best weight loss results. A study in the Journal of Applied Physiology compared three groups: cardio only, strength training only, and a combination. The combination group lost the most body fat and retained the most muscle mass.

Why does this combination work so well? Cardio burns calories immediately and improves your heart and lung function. Strength training protects your muscle mass, increases your resting metabolic rate, and burns calories long-term. Together, they tackle weight loss from two angles.

In practice: how to combine cardio and strength training smartly

You don't have to spend hours at the gym to combine both types of training. Start with two full-body strength training sessions per week. Add two cardio sessions, or combine both into one workout.

An effective method is circuit training, where you alternate strength exercises with short cardio intervals. For example: squats, followed by 30 seconds of jumping rope, then push-ups, followed by another 30 seconds of cycling. This keeps your heart rate high while also working your muscles.

The Milon Circle Happy Bodies is perfect for this. In 35 minutes, you automatically switch between strength and cardio equipment. You get the best of both worlds without having to worry about finding the right balance.

Timing makes the difference

What you do affects your results. Do you do cardio before strength training? Then you might have less energy for your weights. Do you do strength training first? Then your cardio performance might be slightly lower. The solution: split them up over different days, or choose an order that suits your priorities.

For optimal fat loss, fasted cardio works well—a gentle walk or bike ride before breakfast. Your body will then more quickly turn to fat reserves for fuel. But don't force this if you're not feeling well. Listen to your body.

The Forgotten Factor: What You Eat Determines Your Success

Whether you choose cardio, strength training, or both, you'll see little results without the right nutrition. You can't "work away" the wrong foods. An hour of running burns about 600 calories, but a large pizza easily contains 1200 calories. The calculation is quick.

Focus on getting enough protein to fuel your muscles, especially during strength training. Choose complex carbohydrates that will give you energy for your cardio sessions. And don't forget healthy fats – you need them for hormone production and recovery. It's not about eating less, but about eat smarter.

The winner is… both!

The ultimate battle between cardio and strength has no winner—or rather, two winners. For sustainable weight loss, you need both. Cardio for immediate calorie burn and endurance. Strength for muscle preservation and a faster metabolism.

Stop thinking in terms of either/or and go for both/and. The perfect mix depends on your goals, preferences, and available time. Hate running? Choose dancing or swimming. Dread weights? Start with bodyweight exercises like squats and push-ups.

The most important thing is that you exercise in a way you can maintain. Because the best workout for weight loss is the workout you actually do. Week in, week out.

You fit back into your favorite pants. After months of hard work, you've finally reached your target weight. But then the fear sets in: what if those pounds come back on? Studies show that the majority of people who lose weight return to their previous weight within five years. That doesn't have to be your story. In this blog post, we'll tell you how to finally say goodbye to the yo-yo effect and maintain your new weight.

Why your body wants to go back to its old weight

After losing weight, your body goes into survival mode. Your metabolism slows, your hunger hormones go haywire, and your body tries with all its might to regain its original weight. This isn't a character flaw—it's biology. Your body perceives scarcity and wants to protect you.

When you lose weight, you lose not only fat but also muscle mass. Less muscle means a slower metabolism. Add to that the increased production of the hunger hormone ghrelin, and you understand why that refrigerator suddenly seems so appealing. Your body is fighting against you, not with you.

The key is in your muscle mass

Muscles are your metabolic engine. Every pound of muscle burns calories daily, even when you're sitting on the couch. But when you lose weight, it's easy to lose muscle mass—especially if you diet alone and don't do any strength training. The result? You weigh less, but you also burn fewer calories than before.

That's why strength training is so valuable during and after weight loss. It helps you maintain muscle mass and keeps your metabolism running smoothly. At Happy Bodies, I see every day how people maintain their muscle mass while losing weight using the Milon Circle. Regular strength training, even if it's limited in time, can make a big difference in maintaining your muscle mass.

From diet to lifestyle

The biggest problem with diets? They have an expiration date. You follow a strict regimen, reach your goal, and then fall back into old habits. It's understandable that the weight returns. Sustainable weight loss calls for a different approach.

Stop thinking in terms of "diets" and "forbidden foods." Choose an eating pattern you can maintain for the rest of your life. That means: eat enough protein to fuel your muscles, choose whole foods that keep you full for a long time, and indulge in occasional treats without guilt. An eating pattern that leaves you constantly hungry is doomed to failure.

Gradually reduce to maintenance

A common mistake: suddenly abandoning your diet. Your body is shocked by this and immediately stores everything that comes in. Give your metabolism time to adjust.

Gradually increase your calorie intake by 100-150 calories per week. Monitor your weight, but not daily—fluctuations are normal. Look at the weekly average. Is your weight stable? Great, you've found your maintenance level. Are you increasing? Adjust again. This process requires patience, but it makes the transition to weight maintenance much smoother.

Keep moving, but differently

While losing weight, you might have been exercising five times a week. You don't have to keep that up forever. But stopping completely is the other extreme. Find an exercise routine that suits your lifestyle.

The Milon Circle Makes this accessible: with regular short workouts, you can maintain your fitness and muscle mass. For beginners, even a minimal amount of strength training can be valuable, especially when combined with a good diet. Combine this with daily exercise such as walking or cyclingIt's going well not about intensity, but it's about consistency. A half-hour walk does wonders for your metabolism and your mind.

Weigh smart, not obsessively

The scale can be your best friend or worst enemy. Weighing yourself daily drives you crazy—your weight fluctuates due to fluid intake, hormones, and what you've eaten. But never weighing yourself is also dangerous. Before you know it, you've unknowingly gained weight.

Choose a fixed weigh-in time, for example, every Friday morning. Accept fluctuations of up to two kilos – that's normal. Only intervene if your weight consistently increases. And remember: the scale doesn't tell the whole story. Muscle mass weighs more than fat. Your reflection in the mirror and the way your clothes fit often say more than the number on the scale.

The power of personal guidance

Maintaining your weight is often harder than losing it. While losing weight, you see results every week – that's motivating. When you maintain your weight, your reward is that nothing changes. Not exactly exciting.

Scientific research shows that long-term support increases the chance of lasting weight loss. A coach keeps you focused, adjusts your training when needed, and helps you through difficult times. At Happy Bodies, we evaluate your progress monthly. Not to check in, but to explore together what's working and what challenges you're facing. personal guidance makes the difference between temporary success and lasting results.

Start your new future today

The yo-yo effect isn't a law of nature. With the right approach, you can maintain your target weight. It requires a smart combination of strength training, nutrition, and mindset. But above all, a plan that fits your lifestyle.

Want to permanently banish the yo-yo effect? At Happy Bodies, we'll help you not only lose weight, but also maintain it. With personalized guidance, the Milon cycle, and a sustainable nutrition plan that's truly tailored to you.

Great news for everyone looking to get slimmer and fitter in 't Gooi: Happy Bodies is opening its 28th location in Bussum! And we're celebrating big time with a unique opening deal: 100 times 1 month of free fitness.

After successful clubs in Hilversum and Soest, this is already the third Happy Bodies lifestyle club in 't Gooi. Happy Bodies is rapidly conquering the Netherlands with a clever success formula: strength and cardio training in an easy, fast and effective way, accessible to everyone.

Do you also want to become slimmer and fitter in just 35 minutes per session?

In our brand new club in Bussum, you train for 35 minutes once every 5 days under the guidance of an experienced lifestyle coach, using the very latest Milon Circle and Technogym equipment. Ideal for people who know that exercise is important, but do not want to spend too much time on it – and still want to achieve safe and responsible results. Without the risk of injuries.

And the best part? Results are guaranteed. The smart combination of technology and guidance helps you work towards a fitter, stronger and slimmer body step by step – at your own pace and level.

Claim your free month here ➝

NB: there are only 100 passes available, while supplies last.

What makes Happy Bodies different from a 'normal' gym?

At Happy Bodies you don't train aimlessly on equipment or in group lessons without structure. We make strength and cardio training easy, fun and effective – even if you have little experience or haven't done anything for a while.

• You follow a personal program, tailored to your goals and current situation.
• You train when it suits you – open 365 days a year.
• There is always a professional lifestyle coach present to help and motivate you.
• Everything is fully automated and easy to use – even if you've never been to a 'normal' gym before.
• The Milon Circle automatically keeps you training at the right pace, thanks to smart screens with playful animations. Simply follow the ball on the screen – it's self-explanatory!

This innovative way of exercising now helps thousands of people in the Netherlands to become fitter, stronger and slimmer – without any hassle, and with lasting results.

Not sure if it's right for you?

Then do the first online membership test and discover which program best aligns with your goals. Or plan a free trial training now in the online agenda and experience it yourself, without any obligation.

📍 You will find us at Noorderweg 1B-1, centrally located in Bussum.

We look forward to welcoming you to the brand new Happy Bodies Bussum: the smart alternative to the 'normal' gym.

You can register for the free month here, be quick, because places are going fast!

Cold and exercise don't seem like a perfect match, but did you know that working out in cold conditions can have an extra effect on your calorie burn? But what exactly does cold do to your body? And does it really help with weight loss? In this blog post, Rémon Koetje, Lifestyle Coach at Happy Bodies, shares everything you need to know about winter exercise. Plus: how to do it safely and effectively.

Chattering teeth, red noses, stiff muscles

Exercising in the cold? That conjures up images of chattering teeth, stiff muscles, red noses, and frozen fingers. Not very tempting, is it? Cold muscles feel tight and increase the risk of injuries, such as sprains and strains. No wonder you'd rather drink a hot chocolate than do a brisk workout in the freezing cold. But exercising in the cold also has surprising benefits!

What cold does to your body during exercise

Exercising in the cold puts your body to work. It has to expend extra energy to keep your muscles warm and maintain your body temperature. That sounds like a double benefit: burning calories through exercise and through the cold. So, that crisp winter air? It gives your workout that extra boost. At the same time, you have to be realistic. Don't expect miracles: the difference in calories burned is small, but hey, every little bit helps.

Stimulate your brown adipose tissue

Cold has another surprising effect on your body: it activates brown adipose tissue. This "good" fat converts calories into heat, keeping your body warm. This process, thermogenesis, is like an internal furnace that burns extra energy. The more often you train in the cold, the more active this brown fat becomes. But be careful: make sure you stay comfortable. Too much of a good thing is more likely to lead to injuries than results. So always listen to your body.

Choose the right winter workout

Not every workout is suitable for the cold. Running, cycling, or a brisk walk are all great options, as long as you're dressed appropriately. Wear breathable clothing in layers, and don't forget gloves and a hat. A proper warm-up reduces the risk of injury and helps you perform better.

What are the benefits of training indoors?

Training outdoors sounds tough, but exercising indoors also has its advantages in winter. In a warm and controlled environment, you can train more effectively and avoid cold-related injuries. With training in the innovative Milon circle, you can improve your strength and fitness in just two 35-minute sessions every ten days, regardless of the season. Ideal if you want to work on your winter goals without braving the cold.

Consistency is more important than the cold

While cold has a small effect on your calorie burn, consistency in your workouts is more important. Regular exercise, regardless of the temperature, delivers the best long-term results. Create a plan and stick to it, whether you train indoors or outdoors. Combine this with healthy food and sufficient hydration for optimal results.