You are not lacking motivation.
You are lacking a method.
Losing fat is not just about eating less and moving more. Without understanding the mechanisms that govern your body — metabolism, hormones, recovery — results remain temporary. The Rebirth35 method is built on 5 interdependent levers, each essential for a real, lasting transformation.
This guide gives you the keys. No extreme restrictions, no promises. These guidelines are general averages: every body is different and will need to adapt these principles to its own reality.
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A successful transformation is one that continues when the coaching ends.
Creating a controlled caloric deficit that preserves muscle mass without triggering a rebound effect. The Rebirth35 approach targets nutritional autonomy — understanding your body to act durably. These guidelines are averages: each person will need to adapt them to their profile, activity level and goals.
Controlled caloric deficit
A moderate deficit — a few hundred calories per day on average — allows progressive fat loss without degrading muscle mass or slowing the metabolism. Too aggressive a deficit triggers the yo-yo effect. Sustainability takes precedence over speed.
Proteins: the priority macronutrient
Proteins preserve lean mass during a deficit, increase satiety and generate a high thermic effect. Needs vary by weight, age and activity — to be assessed according to your personal profile.
Macronutrient balance — neither excess nor total elimination
Carbohydrates and fats both play a key role. Complex carbs (legumes, whole grains, vegetables) support energy and recovery. Healthy fats (fatty fish, avocado, olive oil) are essential for hormonal production. Eliminating them entirely creates imbalances that block fat loss.
Moderate deficita few hundred kcal/day according to your profile
Adequate proteinneeds vary by weight, age and activity
Whole foodsprioritise these — ultra-processed foods limit results
GENERAL GUIDELINES — ADAPT TO YOUR PROFILE
Estimate your total caloric expenditure and apply a moderate, progressive deficit tailored to you
Build each meal around a protein source + vegetables + complex carb + healthy fat
Limit ultra-processed foods — no absolute bans, but prioritise whole foods
DID YOU KNOW? — GLYCAEMIC INDEX & FIBRE
Glycaemic index & insulin
Low glycaemic index foods (legumes, oats, vegetables) produce a moderate insulin response, promoting fat use as fuel between meals.
Strength training is the #1 lever for lasting fat loss. It raises the basal metabolic rate, preserves lean mass during a caloric deficit and improves insulin sensitivity. Cardio alone — without muscle work — progressively degrades lean mass. Optimal frequency and intensity vary by individual and recovery level.
Top priority
Strength training
—Raises the basal metabolic rate at rest
—Burns calories during and after the session
—Improves insulin sensitivity
—Preserves and develops lean mass
—Frequency to be adapted to your recovery
Supplementary
Cardio
HIITHigh intensity · burns calories + EPOC effect · dose according to recovery
NEATDaily movement outside training · walking, stairs · underrated lever
REBIRTH35 STRUCTURED PROGRESSION
Phase 1 Foundations — neuromuscular and postural stabilisation
Phase 2 Development — progressive increase in load and volume
Phase 3 Optimisation — targeted muscle work according to your goals
MISTAKE TO AVOID
Doing only cardio without strength training degrades lean mass, slows the basal metabolism and guarantees the yo-yo effect when effort stops.
SCIENTIFIC MECHANISMS
EPOC effect — post-workout burn
Intense exercise generates excess post-exercise oxygen consumption (EPOC): metabolism remains elevated for 15 to 38 hours after an intensive strength training session.
Non-exercise activity (walking, stairs, daily movements) can account for 500–800 kcal of daily difference between individuals — a metabolic lever often underestimated.
Fat loss is primarily a matter of hormonal regulation. Three hormones largely determine your ability to mobilise and burn fat — independently of calories. Understanding their mechanisms allows you to act on the right levers.
INSULIN
Insulin resistance
Chronic hyperinsulinemia (refined sugars) blocks lipolysis and promotes visceral fat storage. Strength training directly improves insulin sensitivity.
Reduce refined carbs · increase fibre
CORTISOL
Stress hormone
Chronically elevated cortisol promotes abdominal fat storage and degrades muscle mass, undermining all efforts even with a well-managed deficit.
Sleep · recovery · stress management
THYROID
T3/T4 — basal metabolism
Micronutrient deficiencies (iodine, selenium, zinc) can slow the thyroid and block all weight loss despite a caloric deficit. Often undetected.
Blood test recommended in case of stagnation
KEY TAKEAWAYS
Reducing refined carbohydrates and added sugars improves insulin sensitivity — the first concrete step
Cortisol is directly influenced by sleep quality and stress management — non-negotiable
A full blood panel (TSH, T3, free T4) is recommended in case of stagnation despite a well-managed deficit
This information is provided for educational purposes only. Any suspected hormonal imbalance should be assessed by a medical professional. Your Rebirth35 coach integrates these factors into your profile analysis.
One night of poor sleep disrupts leptin and ghrelin, raises cortisol and sabotages 24 hours of dietary effort. Chronic stress creates a hormonal vicious cycle that blocks fat loss even with perfect diet and training.
–55%
less fat loss
in subjects sleeping less — at an identical caloric deficit. Ghrelin rises (more hunger) and leptin drops (less satiety), creating a vicious cycle that is hard to break.
Supplements do not replace a balanced diet. But certain micronutrients, often deficient in the general population in Belgium, play a direct role in fat metabolism and hormonal balance. These are general guidelines — consult a professional before any supplementation.
BASEVitamine D3 + K2
Often deficient in Belgium (low sunlight). Involved in insulin sensitivity, immune function and hormonal balance. K2 MK7 directs calcium to bones rather than arteries.
Dosage to be determined with a healthcare professional
BASEMagnesium Bisglycinate
Involved in numerous enzymatic reactions. Promotes sleep quality, reduces nocturnal cortisol and supports muscle relaxation. The bisglycinate form is well tolerated.
Dosage to be determined with a healthcare professional
BASEOmega-3 EPA + DHA
Essential fatty acids the body cannot produce on its own. Reduce chronic inflammation, improve insulin sensitivity and support muscle recovery.
Dosage to be determined with a healthcare professional
SUPPLEMENTARYZinc
Cofactor of over 300 enzymes. Involved in testosterone production, protein synthesis and insulin regulation. Insufficient intake is common among athletes and during dietary restrictions.
Dosage to be determined with a healthcare professional
This information is provided for educational purposes only and does not constitute a medical prescription. Supplementation needs vary per individual. Consult a healthcare professional before any supplementation.
This guide is a starting point. Transformation begins with you.
These 5 levers are general guidelines. Every body is different — what works for one will not be optimal for another. At Rebirth35, every training programme is built according to your profile, your goals and your life reality.
The 5 levers — summary
01Nutrition
02Training
03Hormones
04Sleep & Stress
05Supple-mentation
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