Target
We calculate calories and protein for your weight, height, and activity level. Deficit — 15%, no more: a sharp cut eats away muscle and ends in a binge.
What to do with these numbers nextWeight Loss System
Weight Loss
A diet takes off a few kilos and gives them right back, because it changes the menu, not the routine. Here's what the work is made of — the kind that holds after coaching ends.
What the system consists of
Nutrition
The plan is built from groceries you already buy, within your budget. Nothing extra to order.
Training
Home, outdoors, or the gym — a program built around what's available. Works without equipment too, as long as there's progression.
Daily tracking
Weight, sleep, wellbeing, and food intake — every day. The plan changes based on data, not once a month by guesswork.
Why the weight isn't moving
- The target was calculated once and never recalculated after minus ten kilos.
- The deficit exists on paper, not in life: snacks and drinks aren't counted.
- Too little protein, so it's muscle that goes, not fat, and metabolism slows down.
- Less than six hours of sleep: appetite rises, control drops.
- Weekends wipe out the whole week's deficit.
How long it takes
- First changes in weight
- 2–3 weeks
- Noticeable result
- 8–12 weeks
- A pace that lasts
- 0.5–1 kg / week
- Independent routine after
- 4-week transition
These numbers are a benchmark from coaching practice, not a promise. Individual pace depends on health status and starting weight.
Psychology instead of willpower
Willpower is a limited resource — it runs out along with the workday. That’s why coaching has a second part: working with routine and stress response. This is the reason people go back to their old eating habits even with a perfect plan.
I hold a second degree in sports psychology, and in practice it’s simple: we find exactly what triggers a slip-up and remove that trigger, instead of punishing the result.
Book your first session
Pick a service, date and time. I'll confirm the booking the same day.
- Format
- Zoom, Telegram, or in person in Brussels
- Duration
- 40 minutes
- Payment
- after confirmation