Losing Weight in the Netherlands: What Works and What Doesn’t?

Moving to the Netherlands is exciting — new culture, new food, and a new lifestyle. But for many expats, it also comes with something unexpected: weight gain, bloating, and a general feeling of being “off.”

If that sounds familiar, you’re not alone. Losing weight in the Netherlands can feel confusing, especially when what worked in your home country doesn’t seem to work here.

So — what actually works for expats trying to lose weight in the Netherlands? And what doesn’t?

What Doesn’t Work:

1. Following generic diets from your home country

Meal plans designed for a completely different lifestyle, food culture, and grocery store won’t help you thrive here.

2. Ignoring local foods and traditions

Trying to avoid Dutch bread, cheese, or potatoes altogether often backfires. Restriction leads to cravings — and eventually, overeating.

3. Relying only on willpower

Moving countries is stressful. Emotional eating is real. If your strategy is just “try harder,” you’re setting yourself up for frustration.

What Does Work:

1. Learning how to eat well with local foods

You can enjoy Dutch favorites and lose weight — once you learn how to build balanced meals that work for your body.

2. Creating simple routines that fit your new life

No more rigid rules. A flexible structure that fits your new schedule, commute, and culture is key.

3. Addressing stress, gut health, and emotional eating

It’s not just about calories. Sleep, digestion, and mood all impact your weight and energy — especially during a big life transition like moving abroad.

You don’t need a strict diet — you need a local strategy.

As a nutrition coach working with expats in the Netherlands, I help people feel at home in their body and their new country. Together, we build habits that feel good, work with your lifestyle, and actually last.

Let’s talk about what actually works — especially when everything else in life has changed. Don’t hesitate to reach me out!