Transforming My Diet: Three Simple Steps to Achieve Health
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Chapter 1: My Weight Loss Journey
In this section, I will share insights from my personal experience of shedding weight and improving my fitness, hoping to inspire you to embark on your own journey. At my heaviest, I weighed around 120 kg. Following my graduation, I found myself unemployed for six months before securing a position as a consultant trainee in Stuttgart. Unfortunately, my living situation was far from ideal—my rent was high for the quality, and my salary was low. My roommate was someone I didn’t particularly enjoy being around, and our kitchen was cluttered with food I didn’t want to eat. This discomfort led me to barely use the stove, resulting in frequent meals of what Germans call "kalte Platte," which consists of cold items like cheese, sausages, and olives.
After nine months, I transitioned to a room of my own, albeit one without a kitchen. I had to improvise with a closet and a couple of electric plates to prepare my meals. However, I enjoyed having a spacious balcony, which became a retreat as I still smoked and drank. During this time, I realized I had been neglecting social interactions and relationships. My job required a lot of travel, leaving me little time to socialize. Thus, I made the decision to focus on getting fit.
After researching online, I purchased a kettlebell and began to regulate my food intake, even if it meant cooking in a makeshift setup. I started using a tracking app and experimented with intermittent fasting. If you're curious about the specific products and supplements I used, I will include links at the end.
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Section 1.1: Iteration 1 - Rice, Eggs, and Veggies
During my days working from home, I reflected on my dietary choices and decided to stick to a structured plan focusing on the following components:
- Protein
- Vegetables
- Pasta or Rice as a base
- Fruits instead of sweets
I even tried unconventional combinations like adding eggs or butter to my coffee. Surprisingly, it tasted better than it sounds, but it was a messy endeavor, so I wouldn’t recommend it. For the first time, I felt I had a systematic approach to my eating habits. With an agreement to work from home, I prepared meals on Saturdays, stored them in Tupperware, and utilized them during my lunch breaks throughout the week. Despite my organized approach, I struggled to achieve my desired results. To be honest, I wasn't diligent with the tracking app and often overate.
It took several weeks to adjust and stick to my planned purchases, especially since there was a tempting doner restaurant on the way to my grocery store. Despite these challenges, I managed to reduce my weight from 120 kg to approximately 109 kg in about nine months. Yet, I found myself stagnating again, only managing to track my intake, alter my food choices, and occasionally skip meals.
Section 1.2: Iteration 2 - Veggies, Eggs, and Reducing Alcohol and Cigarettes
About a year into my journey, I began to feel better and lost some weight. However, my job continued to limit my social interactions. Living in a small cabin with a large balcony, I still lacked a proper kitchen. I realized that my alcohol and sugar consumption was significantly hindering my weight loss efforts. Throughout my studies, I had attempted to quit drinking multiple times but was unsuccessful. For me, drinking was ingrained as a social activity—celebrating accomplishments or simply unwinding with friends.
Reflecting on this realization, I devoted the next three months to understanding my drinking habits and working on quitting. I had to dismantle the positive associations I had with alcohol and recognize that there was no necessity to drink. The Method of Allen Carr became particularly beneficial for me. I utilized his books and audio resources for both smoking and alcohol cessation. The seminar I attended helped me significantly; I managed to go out with friends, drink heavily, and not smoke a single cigarette.
Perhaps the pandemic played a role, as social gatherings were limited, and I found myself staying alcohol-free for nearly two years. During this period, I finally weighed less than 100 kg for the first time in a decade. My key strategies were tracking my intake, opting for more basic foods, and avoiding alcohol and tobacco.
Chapter 2: New Beginnings
The first video discusses three simple steps to simplify healthy eating, offering practical advice for anyone looking to improve their diet.
Section 2.1: A Fresh Start
Now, two years into my journey, I felt incredible. I had lost a significant amount of weight and moved to a new city with a spacious place filled with vintage furniture from the seventies. I finally had a nice kitchen, and I hadn’t consumed alcohol in over a year. During the pandemic, I was placed on leave from my job, which allowed me to reflect on my lifestyle and explore new opportunities. I found a new job at a different agency and took the chance to relocate.
The second video by James Clear delves into mastering healthy eating habits, providing insights on creating sustainable dietary changes.
Section 2.2: Tools for Success
I now use the YAZIO app for tracking my meals, which is user-friendly despite some limitations regarding data export. I also utilize a Renpho scale, although I no longer use its app. It's crucial to stay motivated and not be discouraged by daily fluctuations in weight. Instead, focus on weekly averages.
With the knowledge I have now, I would recommend incorporating a whey protein shake into my diet. Currently, I use "BULK," which offers quality whey at competitive prices. Additionally, I found valuable resources in Allen Carr's book for quitting smoking, which I accessed through both physical and audio formats.
Feel free to share your thoughts, experiences, or follow my journey!