I have always struggled with my weight. In my teenage years, it was not so noticeable because I exercised every day. But since I started college, my weight has been a problem. Even in my best years as a korfball player, I was a bit overweight. After I stopped playing korfball and stopped exercising, it got completely out of control. A few times I did diet on my instincts. With varying results. And each time I relapsed into my old sins. Because indeed, it was entirely my fault. If you take in more calories than you need, your weight increases. It's as simple as that. Eventually, at the end of July 2023, I weighed 120 kilograms. A weight with which it would be impossible to cross-country ski 90 kilometres smoothly. If I wanted to finish the Vasaloppet, something had to be done about it. And preferably professionally supported so that the weight loss would be responsible and long-lasting.
In that search, fortunately, I immediately came to the right place with Joey Vrancken of the group practice "Samen in Balans" in Balen. From our first conversation, it was immediately clear I was not to go on some crash diet and survive daily on a few leaves of lettuce and a glass of water. After a long intake interview, I was given my first personalised diet plan. This consisted of 3 main meals and 3 snacks. And these moments were best scheduled at fixed times with never more than 4 hours in between. It is a matter of keeping the metabolism in my body going. That was already a big difference from what I was used to. I had absolutely no structure in my meals. I ate when I was hungry or craving. With the well-known result.
Currently, my schedule looks like this. But please note, that this is a schedule tailored to me. It is not a guideline on how to lose weight. If you want to lose weight yourself, then I highly recommend you do so in collaboration with a dietician as well.
7:00 - breakfast
150g Skyr + 40g granola (< 15g sugar) + 1 serving of fruit.
Or 50g oatmeal + teaspoon 100% peanut + 120g Alpro coconut milk
Or 2 Hard-boiled eggs + 2 whole-wheat sandwiches
10:00 - snack
Fruit
Healthy biscuit (< 15g sugar)
Lean meal product (< 6 g sugar)
13:00 - lunch
4 whole-wheat sandwiches with low-fat toppings (turkey fillet, 20+ or 30+ cheese, ...) + possibly some extra vegetables
15:30 - snack
18:00 - evening meal
150 to 200 g potatoes or 60 g pasta or 60 g wholemeal rice (weigh pasta and rice when uncooked)
At least 200 g of vegetables
Max 2 times per week 100-150 g low-fat red meat, max 1 time/week minced meat.
Max 2 times/week 100-150 g poultry (chicken, turkey, pigeon, ostrich).
Min 2 times a week fish. At least 1 time a low-fat fish. Max 1 time a fatty fish.
Min 1 time per week vegetarian with meat substitute (to have enough protein)
21:00 - snack
In doing so, drink enough during the day—at least 2 litres.
Water
Black coffee
Unsweetened tea
A maximum of 2 glasses of light soft drinks
As few alcoholic drinks as possible as they are high in calories.
I started working with this schedule. Initially, there were a few things less on it and the quantities were also different. Monthly there is a check-up with the dietician. At this, the quantities were fine-tuned and occasionally some things were added. Joey also provided me with some recipes each time to make healthy meals that fit into the schedule. These adjustments helped me a lot. Especially in relation to training. Some points of focus around this were:
More carbs with my breakfast because this turned out to be too limited and led to dizziness.
Extra carbohydrates with the meal before a workout
During and after training sports drinks to supplement carbohydrates. (I once did not do this and rode my bike completely "empty". Not recommended).
After strength training quietly supplement with protein. And only after the sports drink. In the beginning, I drank the protein drink immediately after exercise and consequently finished it very quickly. The result was intestinal cramps. Apparently, I need to do the protein supplementation quite slowly.
Perhaps the most important tip I received was the 80/20 rule. 80% of the time stick to this schedule. But 20% of the time I'm also allowed to deviate from it. I sometimes eat a slice of pizza too. I don't have to turn down dinner with friends and during the holidays I was able to celebrate without guilt. In fact, keeping my quantities within limits was already automatic. This 80/20 rule tells me that I don't have to do anything and can do everything. It's all up to me. Mentally this is much easier to stick to the diet. Although I admit. I have my difficult moments too 😉.
Healthy and structured eating has become an important part of my life and in my build-up towards the Vasaloppet 2026. At the time of writing, I have already lost 17kg. In the beginning, it went fast. Now it's a bit slower. But I feel good about it and have no problem continuing. On the contrary, eating healthier also clearly gives me more energy. The battle with the kilos will always be a battle. But at the moment I am winning.