Stop Dieting and forget Gym memberships – Get Fit for LIFE Instead!

Stop Dieting and forget Gym memberships – Get Fit for LIFE Instead!

Weight loss diets and Fitness demystified

Weight loss

Have you, or do you know somebody who embarked on weight-loss crusade for a few weeks or month, lost 10kg and gained it all back within a year?

Crash Diet’s, Gym memberships and Willpower don’t work!

L a s t I n g Weight-loss & Fitness starts in your head, not in the gym and dinner plate!
We all know we need to adapt positive lifestyle changes, eat less and move more.
But what do you do when temptations for unhealthy food are high and you start skipping exercises?

The physics are simple. The psychology is not.

Jogging, Gym visits, Weight-loss Diets – Are we doing the right things?

Don’t be too hard on yourself!
Stop counting calories!
Stop these long exercises and gym visits you can’t sustain nor have time for.

  • You have been given and heard about all this good advice which
    worked for other people, “Eat less added sugar, eat less refined grains,
    eat more vegetables, and choose whole foods over packaged and processed ones”.
  • You tried all diets, exercises and fitness regimes.

Move more, Eat less! – Really? There is MORE!
Attaining your weight-loss and fitness goals isn’t just about eating less and going to the gym 3 times a week.
That will work in the short-term, but you won’t have lasting success.

Discover the missing piece to lasting fitness & weight-loss

You may have burned 700 calories in your last workout, but that piece of cheesecake you just ate had 1000 calories alone. You might workout for over an hour, but you can erase all of that hard work in minutes of eating.
Intense effort often leads to becoming hungrier, and gives an excuse to indulge, and at the end of the day? Weight-gain!

Physical activity has a very modest effect on weight loss. We must dial in our diet, portion control, mindful eating, and begin to honor the “you can’t outwork a bad diet” maxim.

For lasting Health & Fitness work on your Mindset and Attitude first!
Most people fail with fitness and weight loss because they don’t prepare and follow through with habit and behaviour change.

Hitting the gym for hours trying to ‘burn’ calories is a never winning battle.

What most people don’t know about weight-loss and fitness:

  • Consistency matters more than intensity. It is better to walk 30 minutes daily than to hit the gym hard for a month, lose 10kg and gain 13kg back.
  • Eating less food is not enough – the right food at the right time can make all the difference.
  • Most calories are burnt from your basal metabolic rate, which is energy your body burns when it’s at rest. Even if you work out like the hardest-core fitness guru you only increase your overall caloric burn by 10 to 30 percent.
  • Calorie restriction is very difficult for most people to sustain over the long term, because the body fights back when it’s deprived of calories. Decades of research shows that, as people lose weight, their appetite inevitably increases and their metabolism slows down.
  • A healthy body exists in a balance between eating the right food at the right time, fasting and daily exercises.
  • Our bodies prefer consistency. It is better to follow a 5-20min daily bodyweight exercise routine than a 2hour gym visit twice a week.
  • You are what you eat and repeatedly do. Your body is defined from years and decades of food and exercise activities.
  • You just can’t just change your diet, exercise twice a week for a couple of month and expect long-lasting results. You need to work on improving your mind-set toward health and fitness and make the right lifestyle choices as well.
  • If you want to become fit and healthy, you must think and behave like the person you want to become.

                                                       BE – Do – Become

You have to know what you want, develop habits that support your goals, drop the habits that don’t support your goals, deal with obstacles, and stay the course.

You’re never done. Even if you have some success, if you want to maintain it, you have to keep doing the things you were doing that got you that success in the first place.

Progress is impossible without change, and those who cannot change their minds cannot change anything.” — George Bernard Shaw

We can’t expect to change our outcomes without changing our thinking first.

Some people want to become fitter and healthier but don’t want to let go of bad eating habits and unhealthy food.
Most people are looking for quick fixes, not real transformation.
Don’t start eating healthy and do exercises without letting go of the bad behaviours and food.
It is like trying to fill a bucket with holes.

“All change is hard at first, messy in the middle and so beautiful at the end.” Robin Sharma

This is just TOO HARD – What now?

Instead of trying to make radical changes in a short amount of time, aim to make small improvements (you can sustain) every day that will gradually lead to the change you want.

That’s the basic principle of KAIZEN – The Japanese philosophy of self-improvement.
Kaizen isn’t a “one and done” approach to life. It’s a process of continual improvement.
The Kaizen mindset reminds us that all improvements must be maintained if we wish to secure your gains.

Weight loss diets, gyms, low fat/diet products and supplements are a treatment for symptoms – not a long-term solution. – As soon as you stop a regime you go backwards again.
If you start a crash diet it will hold on to fat cells by adjusting (slowing down) your metabolism.

The key to weight loss – Your metabolism, it is not set in stone!

For long term weight-loss and fitness you need to prime your metabolism with the right food, eating habits exercise and mindset.

Work mind and body in sync and harmony for accelerated results

Let your mind be the “pull” and your actions are the “push” towards your goals.
This is a more efficient and faster way of moving forward.

  • Think and behave like a fit and healthy person.
  • Be congruent in your behaviour and thinking.
  • Appreciate your body and establish a better mind body connection.

 Make Obesity History!

 Make Obesity History!
Years or even decades of neglect demand perhaps unconventional measures.
If you want to address core issues of diabetes long term you will discover that a pill and a few consultations don’t cut it anymore.

  • Don’t look for the secret to losing weight. Ask yourself “How can I lose Fat in the most enjoyable and sustainable way?”
  • Don’t start any exercise program and diet which you don’t like or can’t sustain in one way or another.

“Seek the small improvement one day at a time. That’s the only way it happens – and when it happens, it lasts.” – John Wooden

Real and enduring change happens from within, you need to think, feel and act like a healthy fit person. You must adjust and optimize your environment, habit and behaviour in a way that you have always healthy alternative food options available and exercises are made easy to do.

Do you eat with the end in mind?  The short-medium-long term effects of most high calorie foods:
Pleasure – fatigue/ bloating – weight gain.

Call to Action:

  • Portion control and mindful eating.
  • Drink a large glass of water before every meal.
  • Wait 20min for second servings.
  • Combat fat and gain muscle with a more favourable body composition.
  • Upgrade your mindset and metabolism – The rest will follow.

 “When you change the way you see things, the things you see change” – Dr Wayne Dyer

If You Think Health & Fitness =   Diet & Exercise – Think again!
We all know that recovery ultimately requires a more active lifestyle, exercise and improved diet. Drastic changes are almost impossible to implement as a lot of people have a fixed mindset, internal conflicts with change and ultimately exerting too much willpower which ultimately leads to failure.

  • Promote change from the inside-out for sustained weight-loss and fitness.
  • Discover how to ignite and accelerate change for good as well as how to overcome resistance to change.
  • Experience more energy, better sleep, high productivity, increased focus and more creativity.

Breathe your way to better fat burning!
With increased oxygen intake you can speed up your metabolism and fat burning capability.
Breathing is a major source of our body’s detox, dead cells being burned off and disposed.

  • Breathing correctly actually changes your body chemistry.
  • Slow, steady and deep breaths put you on ease, and stimulate enzymes that increase fat burning.

This could be a reason that some of us always feel hungry after a big meal; ineffective breathing releases adrenaline into our system which slows down our digestion. By breathing into our bellies, we not only increase our air intake, our nervous system and muscles relax and our digestion and nutrient delivery are enhanced.

The secret ingredient which keeps you on track and minimizes relapse
Mental Fitness – Improving Mindset & Attitude

In times of doubt and relapse inner strength helps you to follow through in moving towards your vision and goals.
Without the mental fortitude to keep going and finish strong, your body may give in to the stress and decide to quit.

                             Find a strong enough “Why” then you can bear any “How”.

The Power of Habits
You might think you’re in total conscious control of your behavior, but it’s really your subconscious that’s running the show.
If you know what to do but you can’t get yourself to do it, you probably have been given negative or conflicting messages to your subconscious mind.
Your mind is like a muscle, in order to succeed it needs constant stimulation to stay in shape.

“Willpower is for people who haven’t made up their minds” – Ben Hardy

Lifestyle & Habit Transformation – Give up trying, commit and make it stick!
Being lean has to be a Lifestyle, not a “Diet” or “Workout”

Don’t Exercise – Train for Better Results. Train with Purpose and Focus; Push yourself to improve fitness & strength.

Focus on behaviour first not outcomes to mindfully establish the habits which lead to a healthier life.

Permanent weight-loss and fitness goes beyond food and exercise, it addresses core issues like mindset & attitude as well as lifestyle & habits.
If you want to change for good, you can’t change through willpower with a diet and exercise, you must change your environment, mindset and as well as subconscious patterns.
Once these topics are redirected in a more advantageous way, exercise and diet will follow suit in a more sustainable way.

With better health and more energy you’ll be motivated in all areas of your life.
Improve your confidence, clarity and last but not least your creative work.

If your health is not a priority, than what is?

The four Pillars of Health & Fitness
Not just physical training and nutrition, wellness is also about healthy habits, a “can do” mindset and active lifestyle.
If you don’t work all four components it is an uphill struggle. As all four parts complement each other, your ride to better health and fitness will less troublesome and more enjoyable.

  • Mindset & Psychology
  • Positive Lifestyle changes
  • Nutritional Strategies
  • Targeted Exercises

Trial and error all points above for best results. Young, old male female, we all have a different metabolism keep experimenting to find out what works best for you.

Something to think about

  • Do you eat with the end in mind? Are you conscious of and in control of the food you put in your body? Does the food you eat improve or worsen your mood and energy?
  • Do practice portion control and wait 20min before second servings?
  • Is your body as strong and fit as you want it to be?
  • Are you healthier now as you were six month ago?
  • Health is wealth. If you’re bedridden… fill in the blanks yourself. It is so easy to cut physical activity and make poor food choices.
  • If you don’t take time to exercise and eat well now, you must take time for illness later.
  • Little things become big things and eventually everything catches up.
  • When you take care of your body, you’ll not only have more confidence, you’ll also be more motivated and inspired in all areas of your life.

Transform your environment, behaviour and people you hang out with to match the person you want to become.

Call to action

  • Stop eating filler foods right before bed time.
  • Go on more walks and treat any chores as exercise.
  • Not only eat less food – eat the right food!
  • Focus more on behaviour change – NOT so much on outcomes.
  • Drink tons of water.

Stop Dieting – Get fit for LIFE!

Stay tuned to learn:

  • How to exercise for results
  • How to accelerate results with the right lifestyle changes
  • How when, and what to eat for more energy and better fat burning
  • Mental fitness – the secret ingredient which keeps you on track during trying times

Thomas Klose is the founder of Toms Fitness Blueprint – Fit for Life!

Lasting Health & Fitness starts in your head,  not in the gym and dinner plate!

Lasting Health & Fitness starts in your head, not in the gym and dinner plate!

Don’t be too hard on yourself!
Stop counting calories and starve yourself!
Stop these long exercises and gym visits you can’t sustain nor have time for.


Lasting Health & Fitness starts in your head, not in the gym and dinner plate!

Toms Fitness Blueprint is not just about your weight – It is about improving your fitness, health, energy and performance at work and home!

  • You know you have to move, exercise more, eat a healthy diet and fewer calories as well as follow through with positive live-style changes.
  • You have been given and heard about all this good advice which worked for other people,
    “Eat less added sugar, eat less refined grains, eat more vegetables, and choose whole foods over packaged or processed ones”.
  • You tried all diets, exercises and fitness regimes. You just couldn’t sustain it and slipped back into old habits.

                                               It is just TOO HARD.
What now?

Your Health & Fitness – Moving Forward

You know you need to lose weight, be healthy and fitter as well have more energy to get all the things done you need to do. Over the years you tried diets and exercises but can’t get the results you hoped for or couldn’t keep it up.
You look for a solution that is easy to follow, delivers sustainable results, doesn’t take up too much of your time and last but not least doesn’t break the bank.

How to get started

Initial Research

We start with an approx. 30min phone interview to get to know each other, discuss your goals and challenges you have encountered during your weight-loss and fitness journey.
After our conversation I send you an easy to use document app for your phone where you can keep track of your physical activities and food intake for a week.


After your initial interview and one week food of working the app, we get to work on your Personal Fitness Roadmap. This is intended to be a collaborative effort, and ultimately serves as your initial strategy for weight-loss and fitness.
Here you find specific food, exercise and lifestyle advice that works with your daily/weekly schedule.

Ongoing Coaching

We keep in touch once a week during a scheduled phone/Skype session and for any other issues between these session I am available for you via text or email.
Your vision – What is your ideal picture of your destination, how do you want to look, feel and do?
Together we work out a detailed plan with sub-goals and milestones to get there.

Fit for Life

Fit for Life

Exercise is more than building muscles and conditioning heart and lungs.

Physical activity is crucial to the way we think and feel.
It affects mood, anxiety and attention; guards against stress and reverses some effects of aging in the brain, mind and body communication.

Whatever you do, don’t just exercise to burn calories. Train and practice for improvement and better results.

Fit for life

Fit for life

Food for energy

Food for energy

Food for Energy
food for energy

Manage your energy with food intake, the right food at the right time and quantity.
Never skip breakfast, start with a large glass of water straight after awakening and have your first meal of the day within half hour. Your brain knows that you’re awake, but you need to get your metabolism to work as well.

Obesity, Food and Weight-loss – What is the Solution?

Obesity, Food and Weight-loss – What is the Solution?


Your current weight is the result of small and seemingly insignificant lifestyle choices accumulate over time.
No matter what those exercise programs and diets tell you, real and lasting change doesn’t happen from a huge and sudden shift in behaviour and diet.

Success doesn’t happen in an instant. 

The best way to achieve big results — in weight-loss and other areas of life — is with small and incremental gains over a long period of time. It happens through the progression of lots of little positive changes and successes, strung together over time.

Our bodies automatically work toward balance and show a clear biological pattern of homeostasis, or the tendency to self-stabilize. This makes sudden weight loss not sustainable because our body compensates and fights radically change.
That’s why you want to implement small changes don’t trigger your body’s “countermeasures.”
Any fat you’ve gained over years, your body is fighting to keep it. That’s why anyone who says they’re going on a diet has a great chance of gaining the weight back.

The essence of permanent weight loss is whether or not you can sustain a healthy diet and lifestyle changes in the long term.

To succeed, we must gently reroute the habitual eating patterns and sedentary lifestyle habits that cause weight gain.


The different diet regime blaming one another like low-fat dieting doesn’t work, or Paleo is ineffective, just to mention a couple scenarios. A well balanced diet is not only about the quantity of calories, fat, carbs and protein, it is about the quality of the food.

Let’s have a closer look at the food we eat. To start with it can be separated into three groups: whole foods, ultra-processed foods, and everything in-between.

The macro nutrients in question, fats, protein and carbs have both been eaten as long as food has existed and never caused any big problems.
When you apply common sense in the debate about what’s really causing obesity, you’ll find it wasn’t such a big issue when we digested our fat and carbs from normal food. Obesity skyrocketed when these new kinds of ultra-processed foods and diet products were introduced.

Obesity rates are still climbing even we have more “healthy options” in processed food.

“When you have a look at the supermarket the shelves, we have organic processed food in rustic, earth-toned packaging and naturally sweetened soda. In other words, we can choose “healthier” ways to gain weight, – just kidding.”

The food industry becomes more cunning and doesn’t have our best interest in mind. You need to learn to read labels and between the lines of advertising slogans to make healthy food choices.

Keep in mind that inequality of calories you consume has a unique hormonal and metabolic impact in your body. Two foods of the same caloric value are different in biological satisfaction, perceived satisfaction, satiety, insulin response, nutrient content.
This affects the health and function of our organs and energy distribution, which can impact your behaviour and weight in the short and long term.

With your diet you want to aim for a smooth and consistent satiety and not bouncing from extreme calorie restriction to bingeing (yo-yo dieting). If we eat good food to satiety, we can lose weight, feel satisfied, and not have to deal with the issues that arise from under eating.

When it comes to healthy eating we need to focus on the right foods (mostly whole foods) which have typically high satiety-to-calorie ratio, nutritional value.

The problem is that the calories we eat do not directly correlate to how full and satiated we feel. Whole foods are many times more filling than processed foods per calorie, which collapses the calorie-counting argument by itself.

The “calories in, calories out” way of thinking can be considered irrelevant and is a popular way to pretend unhealthy eating is a viable path to weight loss.

Sample fruit
Fruits are great for weight loss in their whole form, but they can become weight-gaining as juices.
Juice is not the same as whole fruit. It may contain the vitamins and minerals as the fruit, but it lacks the satiety that whole fruit provides.

Drinks and water
To the person who drinks soda daily, water tastes bland. To the person who drinks water daily, sodas and lattes taste too sweet.
The base of all drinks is water, which means that drinking water can become a habit and a beverage you enjoy, even if you’re not particularly fond of it now.
We can learn to enjoy the things that satisfy our needs, it all comes down to conditioning.

The danger of ultra processed food and diet products

The main reason why artificially sweetened products cause metabolic problems is that they seem to confuse our biologically reward system.
Food is rewarding at two levels called sensory and postingestive.
Let me explain:
When pleasant-tasting food hits the tongue, our taste buds signal the brain, “Hey! Sweetness!”, and we get a sensory reward.
After we ingest food, the metabolic and nutritive properties of the food supposed to provide us with a second reward of biological satisfaction to regulate our food intake.

Because most ultra processed foods and diet products are not real food, they almost completely bypass the postingestive reward system which should decrease our desire for more food after consumption.

When your body feels deprived of a reward, it will subtly (or not so subtly) find a way to get it later with cravings and use any trick to get you to indulge later.

Processing kills the most beneficial parts of food. Processed food is dead. For example, because it has a long list of added vitamins, cereal is seen by many as “healthy”, but it has almost none of the beneficial compounds of a living food.


Crash diet or cleanse can lead to fast weight-loss results.  But getting rapid results without sustainability is harmful in the long run to your metabolism and your belief that you can change.

The brain and body like seamless, easy changes, so let’s start there.

“Success is simple. Do what’s right, the right way, at the right time.” ~ Arnold H. Glasow

Change your diet by practicing the new healthy diet you’d like to have, not by forbidding unhealthy foods.

Once you lose some weight and feel better by eating better food, your perspective of ultra-processed goods will change. As your palate adjusts to the delicious spices and flavours of nutritious food, you’ll wonder why you were eating certain foods in the past when you have so many healthy and delicious alternatives to enjoy.

Portion control
Discard your plate-finishing habit and start with small portions, eat slowly, chew often and listen to your your body’s signals and eat until you not hungry anymore. If you eat until you’re full, you most likely ate too much.
Successful weight loss requires no calorie counting, or micromanagement of portion sizes. All it requires is that you eat mindfully and listen to your body.
Eat to satisfaction, not to explosion. Overeating is a cultural and habitual practice, don’t go there.

Moving forward
Unlike dieting, Toms Fitness Blueprint is completely flexible and adaptable to your situation right now.
It  teaches you how to change your behavior to lose weight permanently, and that’s more valuable than the world’s greatest recipe book or most accurate list of weight loss foods.

The techniques you learn and the tools you use are powerful and transformative, and yet they’re so simple that anyone can succeed with them.

Toms Fitness Blueprint is not another diet or exercise regime; this is an advanced program. It’s entirely different and much smarter than dieting, with a higher success rate.

Dieting is for temporary weight loss. Toms Fitness Blueprint is aiming for real, lasting change.