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 * OBESITY
   
   A CREEPING
   
   DANGER
   
   TO ALL OF US
 * OBESITY
   
   A CREEPING DANGER
   
   TO ALL OF US



 * Obesity (US English) Index:
   * The danger of Obesity
   * A threat
   * Worldwide Problem
   * Obesity in the USA
   * B.M.I. (Body Mass Index)
   * Alcohol and Obesity
   * Green Juice
   * Water
   * Recognize this?
   * Take the stairs as much as possible
   * To long sitting is dangerous
   * Contact
   * 15 kilos in 15 weeks
     * First week of my adventure
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OBESITY
IT IS A CREEPING DANGER TO PEOPLE'S HEALTH  

 


**THE SILENT EPIDEMIC: OBESITY**


OBESITY, A CREEPING EPIDEMIC THAT AFFECTS MILLIONS OF LIVES WORLDWIDE AND
REPRESENTS A SIGNIFICANT PUBLIC HEALTH BURDEN. IT IS MUCH MORE THAN JUST A
MATTER OF APPEARANCE; IT CARRIES SERIOUS HEALTH RISKS AND CAN HAVE A DEVASTATING
IMPACT ON A PERSON'S QUALITY OF LIFE. LET'S TAKE A CLOSER LOOK AT WHAT OBESITY
ACTUALLY IS, HOW IT ARISES, HOW PEOPLE LIVE WITH IT AND WHAT THE POSSIBLE
SOLUTIONS ARE.


**THE ORIGINS OF OBESITY**


OBESITY IS A CONDITION IN WHICH EXCESS BODY FAT ACCUMULATES TO THE POINT WHERE
IT BECOMES DETRIMENTAL TO HEALTH. IT USUALLY ARISES AS A RESULT OF A COMBINATION
OF GENETIC, BEHAVIORAL, ENVIRONMENTAL AND CULTURAL FACTORS. UNHEALTHY EATING
HABITS, A SEDENTARY LIFESTYLE, GENETIC PREDISPOSITION AND PSYCHOLOGICAL FACTORS
SUCH AS STRESS AND DEPRESSION ALL PLAY A ROLE IN DEVELOPING OBESITY.


**LIVING WITH OBESITY: THE DISCOMFORTS AND CONCERNS**


PEOPLE SUFFERING FROM OBESITY OFTEN EXPERIENCE A RANGE OF PHYSICAL AND EMOTIONAL
CHALLENGES. PHYSICALLY, OBESITY CAN LEAD TO SERIOUS HEALTH PROBLEMS SUCH AS TYPE
2 DIABETES, HEART DISEASE, STROKE, JOINT PAIN AND EVEN CANCER. IN ADDITION,
OBESITY CAN TAKE A TOLL ON MENTAL WELL-BEING, WITH FEELINGS OF SHAME,
INFERIORITY AND SOCIAL ISOLATION COMMON. DAILY ACTIVITIES CAN BECOME MORE
DIFFICULT AND QUALITY OF LIFE CAN DECREASE SIGNIFICANTLY.


**PREVENTION AND TREATMENT OF OBESITY**


ALTHOUGH OBESITY IS A COMPLEX PROBLEM, THERE ARE STEPS INDIVIDUALS CAN TAKE TO
REDUCE THE RISK AND TREAT THE CONDITION. PREVENTION BEGINS WITH ADOPTING A
HEALTHY LIFESTYLE, INCLUDING A BALANCED DIET, REGULAR EXERCISE AND AVOIDING
EXCESSIVE CALORIES AND VERY IMPORTANTLY SUGAR. AWARENESS OF EATING HABITS AND
CULTIVATING A POSITIVE RELATIONSHIP WITH FOOD ARE ESSENTIAL.


FOR THOSE ALREADY SUFFERING FROM OBESITY, A MULTIDISCIPLINARY APPROACH MAY BE
NEEDED. THIS MAY INCLUDE DIETARY COUNSELING, EXERCISE SUPERVISED BY A
PROFESSIONAL, BEHAVIOR MODIFICATION THERAPY AND, IN SOME CASES, DRUG TREATMENT.


**MEDICATION FOR OBESITY**


IN CASES WHERE LIFESTYLE CHANGES ARE NOT ENOUGH, MEDICATION MAY BE AN ADDITIONAL
TREATMENT OPTION. MEDICATIONS APPROVED TO TREAT OBESITY WORK IN A VARIETY OF
WAYS, SUCH AS REDUCING APPETITE, SLOWING NUTRIENT ABSORPTION OR INCREASING
METABOLISM. HOWEVER, THESE MEDICATIONS ARE OFTEN PRESCRIBED AS PART OF A
COMPREHENSIVE APPROACH AND SHOULD NOT BE CONSIDERED PANACEAS.


IT IS IMPORTANT TO NOTE THAT MEDICATION FOR OBESITY IS NOT SUITABLE FOR EVERYONE
AND MAY BE ASSOCIATED WITH SIDE EFFECTS. THEIR USE SHOULD ALWAYS BE SUPERVISED
BY A QUALIFIED HEALTHCARE PROVIDER.


**THE PATH TO A HEALTHIER LIFE**


OBESITY IS A COMPLEX PROBLEM THAT CANNOT BE SOLVED QUICKLY OR EASILY. IT
REQUIRES DEDICATION, PERSEVERANCE AND A SUPPORT NETWORK TO BE SUCCESSFUL. BY
RAISING AWARENESS, PROVIDING EDUCATION AND ACCESS TO RESOURCES AND SUPPORT,
TOGETHER WE CAN TAKE STEPS TO ADDRESS THE EPIDEMIC OF OBESITY AND IMPROVE THE
WELL-BEING OF PEOPLE AROUND THE WORLD.

 

 

--------------------------------------------------------------------------------


FROM 92 KG TO 77 KG IN 15 WEEKS


WITHOUT HUNGER, WITHOUT A DIFFICULT DIET


HERE I EXPLAIN STEP BY STEP HOW I DID IT AND HOW I FINALLY REACHED MY GOAL
WITHOUT GOING HUNGRY, HOW I LOST A LOT OF FAT AND HOW I BECAME MORE MOTIVATED
WEEK AFTER WEEK AND FINALLY WEIGHED  77 KG


MY MOTTO IF YOU WANT TO BE SUCCESSFUL:


SLOW BUT STEADY

 


BEFORE


              NOW



--------------------------------------------------------------------------------

--------------------------------------------------------------------------------


A WORLDWIDE PROBLEM





IN 2022, MORE THAN A BILLION PEOPLE WORLDWIDE SUFFERED FROM OBESITY,
REPRESENTING ABOUT 1 IN 8 PEOPLE. BETWEEN 1990 AND 2022, THE PERCENTAGE OF OBESE
ADULTS WORLDWIDE MORE THAN DOUBLED. IN CHILDREN AND ADOLESCENTS, IT HAS EVEN
FOLDED. THESE FINDINGS ARE ALARMING AND HIGHLIGHT THE SERIOUSNESS OF THE OBESITY
PROBLEM.


OBESITY AND WEIGHT ISSUES ARE WELL-KNOWN PROBLEMS IN MANY COUNTRIES WORLDWIDE.
IN THE UNITED STATES THIS PROBLEM IS SEVERE, WITH AN EXTREMELY HIGH PREVALENCE
OF OBESITY AMONG BOTH MALES AND FEMALES. THIS ISSUE IS OFTEN RELATED TO THE
AMERICAN LIFESTYLE, IN WHICH FAST FOOD AND LARGE SERVING SIZES ARE COMMON.
DIFFERENCES IN THE OBESITY RATE IN THE U.S. CAN BE SEEN BETWEEN DIFFERENT ETHNIC
GROUPS, REGIONS, GENDERS, AND AGES. AS OF 2022, AROUND 44 PERCENT OF ALL AFRICAN
AMERICAN ADULTS WERE CLASSED AS BEING OBESE, COMPARED TO 37 PERCENT OF HISPANICS
AND JUST 14 PERCENT OF ASIAN/PACIFIC ISLANDERS. THAT SAME YEAR, WEST VIRGINIA
WAS REPORTED TO HAVE THE HIGHEST SHARE OF ITS POPULATION THAT WAS OBESE AMONG
ALL U.S. STATES, WITH AN INCREDIBLE 41 PERCENT OF ADULTS IN WEST VIRGINIA
SELF-REPORTING THAT THEY ARE OBESE. THE LEAST OBESE STATES ARE COLORADO, HAWAII
AND VERMONT.


OBESITY INCREASES THE RISK OF HEART DISEASE, DIABETES AND OTHER HEALTH PROBLEMS.
IT IS WORRYING THAT THIS EPIDEMIC IS NOW ALSO OCCURRING AMONG CHILDREN AND
ADOLESCENTS IN SCHOOL AGE 1. PROCESSED FOODS HIGH IN CALORIES AND SUGAR ARE
PARTLY BLAMED FOR THE INCREASE IN OBESITY, AS THEY HAVE BECOME MORE WIDELY
AVAILABLE 1 WORLDWIDE. LET US CONTINUE TO STRIVE FOR AWARENESS AND PREVENTION TO
ADDRESS THIS SERIOUS HEALTH PROBLEM.


TO PREVENT OBESITY, THERE ARE SOME FOODS YOU SHOULD AVOID. HERE ARE SOME
GUIDELINES:
SUGARY DRINKS: THIS INCLUDES SODAS, FRUIT DRINKS AND SPORTS DRINKS. THEY ARE
HIGH IN ADDED SUGARS AND EMPTY CALORIES. LIMIT YOUR INTAKE OF THESE DRINKS.

FRUIT JUICE: ALTHOUGH FRUIT JUICE SEEMS NATURAL, IT OFTEN CONTAINS A LOT OF
SUGAR. LIMIT  YOUR INTAKE TO A SMALL AMOUNT PER DAY.
REFINED GRAINS: WHITE BREAD, WHITE RICE AND WHITE PASTA ARE EXAMPLES OF REFINED
GRAINS.

THEY ARE LOW IN NUTRIENTS AND CAN CONTRIBUTE TO WEIGHT GAIN. CHOOSE WHOLE GRAIN
CEREALS INSTEAD.

SWEET SNACKS AND DESSERTS: COOKIES, CAKE, CANDY AND OTHER SWEET TREATS ARE HIGH
IN SUGAR AND CALORIES. LIMIT YOUR INTAKE OF THESE FOODS.

POTATOES (BAKED OR FRIED): POTATOES CAN BE HEALTHY, BUT WHEN BAKED OR FRIED,
THEY ARE HIGH IN CALORIES. CHOOSE PREPARATION METHODS SUCH AS BOILING OR
STEAMING.

RED MEAT AND PROCESSED MEAT: TOO MUCH RED MEAT (SUCH AS BEEF, PORK AND LAMB) AND
PROCESSED MEAT (SUCH AS SALAMI, HAM, BACON AND SAUSAGE) CAN CONTRIBUTE TO WEIGHT
GAIN. LIMIT YOUR INTAKE OF THESE MEATS.

OTHER HIGHLY PROCESSED FOODS: FAST FOODS AND OTHER HIGHLY PROCESSED FOODS ARE
OFTEN HIGH IN FAT, SUGAR AND SALT. TRY TO AVOID THESE AND CHOOSE FRESH,
UNPROCESSED FOODS.

REMEMBER THAT A HEALTHY DIET IS NOT JUST ABOUT AVOIDING CERTAIN FOODS, BUT
EATING A VARIED DIET WITH PLENTY OF VEGETABLES, FRUITS, WHOLE GRAINS AND LEAN
PROTEINS. COMBINATE THIS WITH REGULAR EXERCISE FOR A HEALTHY LIFESTYLE.

 


OBESITY HAS SERIOUS HEALTH CONSEQUENCES. HERE ARE SOME IMPORTANT EFFECTS:


PHYSICAL EFFECTS:
CARDIOVASCULAR DISEASE: OBESITY INCREASES THE RISK OF HEART DISEASE, STROKE AND
HIGH BLOOD PRESSURE.

TYPE 2 DIABETES: BEING OVERWEIGHT INCREASES THE RISK OF DEVELOPING DIABETES.
JOINT PAIN: OVERUSE OF JOINTS CAN LEAD TO OSTEOARTHRITIS AND BACK PAIN.
ARTERIOSCLEROSIS: OBESITY CONTRIBUTES TO THE ACCUMULATION OF FAT IN BLOOD
VESSELS.
HIGH CHOLESTEROL: OBESITY CAN LEAD TO ELEVATED CHOLESTEROL LEVELS.
CANCER: OBESITY INCREASES THE RISK OF CERTAIN CANCERS.
GALLBLADDER DISORDERS: SUCH AS GALLSTONES.
LUNG PROBLEMS: SUCH AS ASTHMA AND PULMONARY EMBOLISMS.


PSYCHOLOGICAL EFFECTS:
FATIGUE: OBESITY CAN CAUSE FATIGUE AND LETHARGY.
SLEEP DISORDERS: OBESITY CAN CAUSE SLEEP PROBLEMS.
DEPRESSION AND ANXIETY DISORDERS:
PEOPLE WITH OBESITY OFTEN EXPERIENCE PSYCHOLOGICAL SYMPTOMS DUE TO SHAME AND
DISCRIMINATION.
SHORTER LIFE EXPECTANCY: OBESITY IS ASSOCIATED WITH AN INCREASED RISK OF SERIOUS
DISEASES, WHICH CAN SHORTEN LIFE EXPECTANCY.

 

--------------------------------------------------------------------------------


UNITED STATES


IN THE UNITED STATES, OVERWEIGHT IS A SIGNIFICANT HEALTH ISSUE. LET’S TAKE A
LOOK AT SOME FACTS AND STATISTICS RELATED TO OBESITY IN THE US:


 1. PREVALENCE OF OBESITY IN ADULTS:
    
    
    * FROM 2017 TO MARCH 2020, THE OBESITY PREVALENCE IN THE US WAS 41.9%.
    
    
    * BETWEEN 1999-2000 AND 2017-MARCH 2020, THE OBESITY PREVALENCE INCREASED
      FROM 30.5% TO 41.9%. DURING THE SAME PERIOD, THE PREVALENCE OF SEVERE
      OBESITY ROSE FROM 4.7% TO 9.2%.


 2. OBESITY-RELATED CONDITIONS:
    
    
    * OBESITY IS ASSOCIATED WITH HEALTH PROBLEMS SUCH AS HEART DISEASE, STROKES,
      TYPE 2 DIABETES, AND CERTAIN TYPES OF CANCER.


 3. REGIONAL VARIATION:
    
    
    * IN 22 US STATES, AT LEAST 35% OF ADULTS HAVE OBESITY. IN LOUISIANA,
      OKLAHOMA, AND WEST VIRGINIA, AT LEAST 40% OF ADULTS HAVE OBESITY.


IT’S ESSENTIAL TO BE AWARE OF THESE NUMBERS AND STRIVE FOR A HEALTHY LIFESTYLE
TO PREVENT OBESITY AND PROMOTE WELL-BEING. 🌱




 

 


I'VE OBSERVED THAT INDIVIDUALS WHO ARE OVERWEIGHT TEND TO BE QUITE SOCIABLE AND
FRIENDLY. HOWEVER, THEY MAY NOT BE AWARE OF THE HEALTH RISKS ASSOCIATED WITH
THEIR WEIGHT. I HAVE A PERSONAL FONDNESS FOR PEOPLE WHO ARE OVERWEIGHT; MY
MOTHER WAS PETITE AND PLUMP, YET INCREDIBLY SOCIABLE. SHE WAS CONSTANTLY IN THE
COMPANY OF FAMILY OR FRIENDS, MANY OF WHOM WERE ALSO OVERWEIGHT. BACK THEN,
THERE WASN'T MUCH FOCUS ON THIS ISSUE; THE CONVERSATION ABOUT HEALTH WASN'T AS
PREVALENT AS IT IS TODAY. THIS WAS THE PERIOD RIGHT AFTER WORLD WAR II WHEN
EUROPE WAS FOCUSED ON REBUILDING, WHICH WAS THE PRIMARY CONCERN.

 



--------------------------------------------------------------------------------


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--------------------------------------------------------------------------------


MY JOURNEY FROM IMPENDING OBESITY TO HEALTH:


HOW I LOST 15KG WITHIN FOUR MONTHS



AS I LOOK BACK ON MY JOURNEY FROM OBESITY TO HEALTH, I REALIZE HOW MUCH MY LIFE
HAS CHANGED IN LESS THAN FOUR MONTHS. FOUR MONTHS AGO, I WEIGHED OVER 200 POUNDS
AND STRUGGLED WITH EXCESS FAT AROUND MY WAIST AND A CLOSET FULL OF CLOTHES THAT
HADN'T FIT IN A LONG TIME. BUT TODAY, I AM 15 POUNDS LIGHTER, WITH A SLIMMER
BODY AND CLOTHES THAT FIT BETTER THAN THEY HAVE IN A LONG TIME.


IT ALL STARTED WITH ONE DECISION: I WAS DONE WITH MY LIFE OF SWEETS AND COOKIES
AND DECIDED TO CHANGE AND IMPROVE MY HEALTH. I WAS TIRED OF STRUGGLING WITH MY
WEIGHT AND THE NEGATIVE IMPACT IT WAS HAVING ON MY SELF-CONFIDENCE AND OVERALL
WELL-BEING. SO I DECIDED TO TAKE ACTION AND ADOPT A HEALTHIER LIFESTYLE.


THE FIRST STEP WAS TO CHANGE MY DIET. I STARTED BY REDUCING MY CALORIE INTAKE
AND MAKING HEALTHIER FOOD CHOICES. I STOPPED EATING PROCESSED FOODS AND ALL
KINDS OF SNACKS AND INSTEAD CHOSE WHOLE GRAINS, VEGETABLES, FRUITS, AND LEAN
PROTEINS. I ALSO STARTED DRINKING MORE WATER AND STOPPED CONSUMING CALORIES FROM
BEVERAGES.


I ALSO INCREASED MY EXERCISE. I BEGAN WALKING, BIKING, AND SWIMMING REGULARLY,
AND GRADUALLY ADDED MORE INTENSE WORKOUTS SUCH AS STRENGTH TRAINING AND CARDIO.
THIS COMBINATION OF DIET AND EXERCISE HELPED ME BURN FAT AND BUILD STRENGTH,
MAKING MY BODY STRONGER, LEANER AND MORE FLEXIBLE, AND GREATLY IMPROVING MY
OVERALL WELL-BEING.


I AM NO LONGER YOUNG, I OFTEN FELT SLUGGISH AND LISTLESS, I WAS RELEGATING
MYSELF TO A STIFF, LAZY OLD MAN AND THAT HAD TO STOP!


AS THE WEEKS PASSED, I BEGAN TO SEE AND FEEL CHANGES - NOT JUST ON THE SCALE,
BUT IN MY BODY AND MIND. MY CLOTHES BEGAN TO FEEL LOOSER; I NOTICED I HAD MORE
ENERGY, AND I FELT MORE CONFIDENT. BUT THE MOST EXCITING MOMENT CAME WHEN I WAS
ABLE TO PUT ON ONE OF MY FAVORITE JEANS THAT HAD BEEN IN THE CLOSET FOR YEARS
BECAUSE IT NO LONGER FIT. IT FELT LIKE A VICTORY AND MOTIVATED ME TO CONTINUE
WITH MY NEW HEALTHY LIFESTYLE.


NOW, ALMOST FOUR MONTHS LATER, I WEIGH 77 POUNDS AND FEEL BETTER THAN EVER. MY
JOURNEY FROM IMPENDING OBESITY TO HEALTH HAS NOT ALWAYS BEEN EASY, BUT IT HAS
BEEN WORTH EVERY EFFORT. I HAVE LEARNED THAT WITH DETERMINATION, COMMITMENT AND
THE RIGHT SUPPORT, ANYTHING IS POSSIBLE. I CAN'T WAIT TO SEE WHAT THE FUTURE
HOLDS FOR ME, ESPECIALLY IN TERMS OF MY HEALTH AND WELL-BEING.


AND YOU KNOW, THE BEAUTY OF IT ALL, IN MY EXPERIENCE, IS THAT ANYONE CAN ACHIEVE
IT. SO MUCH OF YOUR CRAVING FOR FOOD AND DRINK, ESPECIALLY THE DELICIOUS
CRAVING, IS IN YOUR HEAD, BETWEEN YOUR EARS, NOT REALLY IN YOUR BELLY! BUT OUR
BELLY BENEFITS FROM IT, BUT NOT IN A POSITIVE WAY.


I'LL LET YOU READ THE ACCOUNT OF MY JOURNEY FROM UNHEALTHY TO HEALTHY. FROM 12
"KLETSMAJOORS" FROM THE SUPERMARKET A DAY AND A FEW OUNCES OF YOUNG CHEESE AND
FRESH BAGUETTE WITH THICK BUTTER AND STRAWBERRY JAM TO HEALTHY, TASTY,
EASY-TO-PREPARE RECIPES IN REASONABLE PORTIONS. AND I ACHIEVED THIS GOAL WITHOUT
MIRACLE DRUGS, WITHOUT PILLS AND THE LIKE. ALL YOU NEED IS TWO THINGS:
PERSEVERANCE AND DETERMINATION!


I'M GOING TO SHOW HOW ANYONE CAN DO IT. IF THERE'S A WILL, THERE'S A WAY!

 





LET ME TELL YOU WHAT I DID TO PREVENT MYSELF FROM OBESITAS IN A RELATIVE SHORT
PERIOD OF 4 MONTHS.

 

 


BUT FIRST THIS


DO YOU RECOGNIZE THIS?


AN HOUR AGO, YOU ATE YOUR DINNER AND OPENED THE KITCHEN CUPBOARD TO SEE WHAT
ELSE YOU HAVE IN THE HOUSE.


NOT MUCH LATER, THE LAST PIECE OF A CHOCOLATE BAR COMES INTO VIEW....


DO YOU RECOGNIZE IT?


IT'S VERY EASY TO SAY "DON'T", BUT THERE MAY BE OTHER REASONS!


MANY PEOPLE SUFFER FROM THIS GASPING AKA SNACKING URGE.


IT IS NOT YOUR FAULT THAT YOU RUN TO THE CUPBOARD TO GRAB SOMETHING SWEET.


THESE MOMENTS OF INTENSE CRAVING ARE A SIGNAL FROM YOUR BODY TRYING TO TELL YOU
SOMETHING.


YOU NEED TO FIND OUT WHY!


THERE COULD BE SEVERAL REASONS:


- NUTRITIONAL DEFICIENCIES


- STRESS


- FATIGUE


- BOREDOM


- EATING CARBOHYDRATES TOO QUICKLY





THERE ARE NUTRIENTS THAT HELP YOUR BODY STAY FULL.


YOU'VE PROBABLY NOTICED THAT WHEN YOU EAT A HEALTHY MEAL, YOU FEEL FULL FOR A
LONG TIME.


BUT IF YOU ATE A PORTION OF FRENCH FRIES 10 MINUTES AGO, YOU WOULD FEEL HUNGRY
AGAIN.


THIS IS BECAUSE VERSATILE.


THERE ARE NUTRIENTS THAT HELP YOUR BODY STAY FULL.


YOU'VE PROBABLY NOTICED THAT WHEN YOU EAT A HEALTHY MEAL, YOU FEEL FULL FOR A
LONG TIME.


BUT IF YOU ATE A PORTION OF FRENCH FRIES 10 MINUTES AGO, YOU MAY FEEL HUNGRY
AGAIN.


THIS IS BECAUSE A VARIED MEAL CONTAINS ALL KINDS OF HEALTHY NUTRIENTS, SUCH AS
VITAMINS, MINERALS, PROTEIN, FIBER, AND HEALTHY FATS. IT'S WHAT YOUR BODY LOVES.


WANT TO GET RID OF YOUR CRAVINGS? THEN IT IS IMPORTANT TO EAT HEALTHY, VARIED,
NATURAL FOODS.


LATER IN THIS REPORT, I WILL GIVE YOU SOME RECIPES THAT HAVE HELPED ME A LOT.


THE VERY FIRST THING I DID WAS TO SET TWO GOALS FOR MYSELF,


1. DON'T RUSH BUT STAY REASONABLE AND FOCUSED.


2. I HAVE TO LOSE 1% OF MY TOTAL BODY WEIGHT EVERY WEEK.


MY TARGET WEIGHT WAS 80 KG, (BUT BECAME LATER 77 KG), SO I CALCULATED THAT IT
WOULD TAKE ME BETWEEN 4 AND 5 MONTHS. IT WAS DIFFERENT, IT WAS BETTER, AFTER 15
WEEKS I WAS WHERE I WANTED TO BE.


LEARN BELOW WEEK AFTER WEEK HOW I DID IT.

--------------------------------------------------------------------------------


IF YOU HAVE A QUESTION OR COMMENT, FILL OUT THE FORM BELOW AND I WILL GET BACK
TO YOU.

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--------------------------------------------------------------------------------


MY ADVENTURE TO HEALTH
IN JUST FIFTEEN WEEKS

--------------------------------------------------------------------------------


WEEK 1


WEIGHT 92.3 KG


AS ALWAYS, I WAS AWAKE IN TIME TO WATCH THE FIRST MORNING NEWS. ALL THAT FROM MY
BED.


AFTER WATCHING THE VARIOUS NEWS BROADCASTS, I SAID GOODBYE TO MY PLEASANT BED,
GOT UP AND STEPPED INTO THE BATHROOM. HEAD UNDER THE COLD TAP TO WAKE UP
PROPERLY, BRUSH MY TEETH AND TAKE A LUKEWARM SHOWER. I LOOKED DOWN AND MY
SPIRITS DROPPED. ALL I SAW WAS A (TOO) BIG BELLY.


THERE IN THAT SHOWER I MADE A DECISION THAT WOULD DRASTICALLY CHANGE MY LIFE.
ABOVE ALL, AND MOST IMPORTANTLY, "IMPROVE MY HEALTH."


"THIS IS NOT GOING WELL" I THOUGHT BUT THAT IS ABOUT TO CHANGE NOW.


AFTER BEING DRESSED IN WAY WIDE JEANS WAIST SIZE 38 AND DRESS-LIKE T-SHIRT, I
WENT TO THE KITCHEN.


I OPENED ALL THE CUPBOARDS INCLUDING THE REFRIGERATOR AND THREW EVERYTHING THAT
WAS EDIBLE IN A GARBAGE BAG. COOKIES, CHIPS, CANDY, SYRUP WAFFLES, SODA (DESPITE
THE DEPOSIT), DRINKING YOGURT, SUGAR, ANYTHING AND EVERYTHING WENT INTO THAT
BAG.


IT WAS TUESDAY, THE DAY THE GARBAGE COLLECTION SERVICE WOULD COME, AND THEY ARE
ALWAYS PRETTY EARLY, SO I DIDN'T HAVE MUCH TIME TO GO BACK IN CASE I REGRETTED
IT (IT HAPPENED ONCE BEFORE).


I COULD NOT GO BACK. MY MIND WAS MADE UP!


OUT WITH THE BAG, INTO THE DUSTBIN AND DOWN THE STREET.... DONE; MY NEW LIFE
STARTS HERE AND NOW! THAT WAS MY ULTIMATE DECISION AND FORTUNATELY I WAS ABLE TO
STICK TO IT.


IN THE BEGINNING IT WAS SOMETIMES DIFFICULT, ESPECIALLY COFFEE AND TEA, WHICH I
USED TO SERVE WITH LOTS OF SUGAR.


BUT I ONLY HAD TO LOOK IN THE MIRROR TO SEE THAT I MADE THE ONLY AND RIGHT
DECISION AND TO KEEP MY 100% MOTIVATION.


I RESOLVED TO BRING NOTHING, ABSOLUTELY NOTHING MORE OF SUCH THINGS INTO THE
HOUSE BECAUSE I KNEW THAT WEAKNESS WOULD SURELY STRIKE AGAIN ESPECIALLY IN THE
EVENING.


REGULARLY IN THE EVENINGS I WOULD RUN BACK INTO CUPBOARDS AND DRAWERS LOOKING
FOR SOMETHING THAT I, AS AN EX-GLUTTON, COULD POSSIBLY PUT IN MY MOUTH.


AND PEOPLE I WAS STRUGGLING WITH MY FEELINGS, I WAS NOT REALLY FEELING WELL.


I HAD A LITTLE CONVERSATION ABOUT THAT WITH MY DAUGHTER WHO LIVES NEARBY, AND
SHE TOLD ME SHE KNEW THOSE SYMPTOMS FROM THE FIRST FEW WEEKS WHEN SHE QUIT
SMOKING.


YOUR BODY IS JUST ASKING FOR IT BECAUSE IT (YOUR BODY) IS USED TO IT.


THE BIGGEST GLOBAL ADDICTION IS THE ADDICTION TO SUGAR.


I REALIZED I WAS IN A STATE OF WITHDRAWAL, NOT FROM COKE OR SO. WELL ACTUALLY I
WAS BECAUSE I WAS A LOYAL COCA-COLA USER, THE REAL TASTE.


OF COURSE, I HAD BEEN ADDICTED TO SUGAR ALL MY LIFE AND I HAD TO GET RID OF
THAT, I REALIZED THAT I HAD TO WEAN OFF ALL KINDS OF SWEETS.


THAT TOOK MORE OR LESS TWO DIFFICULT AND AWKWARD WEEKS!


THEN IT WAS ABOUT OVER BECAUSE I GOT USED TO ARTIFICIAL SUGAR BUT IN TIME, I
WILL GET RID OF THAT TOO, I HOPE.


OF COURSE I HAD ONGOING CRAVINGS NOT SPECIFICALLY FOR ANYTHING, JUST CRAVINGS
FOR SWEETNESS. I SOLVED THIS BY MAKING SURE I HAD VARIOUS KINDS OF SWEET FRUITS
IN THE HOUSE, LIKE TANGERINES, ORANGES, PEARS, STRAWBERRIES, GRAPES, SWEET
TOMATOES ETC. AND WATER, LOTS OF WATER.


I LIVE ALONE, I DO HAVE FAMILY NEARBY, OF COURSE I SIT NOT THERE EVERY DAY
ALTHOUGH I CAN ALWAYS FALL BACK ON THEM IF NECESSARY.


I FOUND AND STILL FIND THAT I HAVE TO DO THIS FIGHT ALONE. I AM PRETTY HARD ON
MYSELF AND FOUND THAT I CAN HANDLE THIS WELL ON MY OWN.


OF COURSE, IT IS NICER AND EASIER IF YOU COULD DO THIS TOGETHER WITH SOMEONE.
SHARED JOY IS DOUBLE JOY AND SHARED SORROW IS HALF SORROW.... SO, THEN I ASSUME
THAT SHARED HUNGER IS HALF HUNGER....


MY WEIGHT AFTER THE FIRST WEEK WAS 91.4 KG. WITHOUT TOO MUCH EFFORT I WAS
SUDDENLY ALMOST A KILO LIGHTER! THAT GAVE ME A HUGE KICK TO CONTINUE.



SUMMING UP THE FIRST WEEK:
THINK IT THROUGH.
MAKE YOUR FINAL DECISION.
BE RADICAL AND FIRM.
ALL TEMPTATIONS OUT OF YOUR HOUSE.
DO NOT HESITATE.
BUY WISELY (DON'T BUY TOO MUCH AT ONCE)
BE HARD ON YOURSELF (KEEP CONTROL)
THINK ABOUT YOUR HEALTH AND FUTURE.
FIND ALLIES IF POSSIBLE.
MAKE SURE THERE IS ABSOLUTELY NOTHING TO SNACK IN YOUR HOME.
BUY A GOOD SCALE (DIGITAL)

--------------------------------------------------------------------------------


BMI


OFTEN THE DEGREE OF PEOPLE'S HEALTHY WEIGHT IS REPRESENTED BY THE BODY MASS
INDEX BMI.


IT INDICATES WHETHER YOU HAVE A HEALTHY WEIGHT RELATIVE TO YOUR HEIGHT. NOTE: IT
IS ONLY AN ESTIMATE. NOT ALL PEOPLE ARE BUILT THE SAME WHILE THE CALCULATIONS
ARE DIFFERENT FOR ADULTS BETWEEN THE AGES OF 19 AND 69 MEN, WOMEN, CHILDREN FROM
2 YEARS AND OLDER. BMI IS LESS SUITABLE IF YOU ARE HEAVILY BUILT, VERY MUSCULAR,
PREGNANT, VERY TALL OR VERY SMALL AND EVEN THE CALCULATION IS DIFFERENT IF YOU
HAVE AN ASIAN BACKGROUND.


YOUR WAIST CIRCUMFERENCE GIVES AN ESTIMATE OF THE FAT DISTRIBUTION IN YOUR BODY.
EVERYBODY IS DIFFERENT.


IF IN DOUBT, YOU CAN ALWAYS ASK YOUR DOCTOR OR CAREGIVER FOR ADVICE.


YOUR BMI IS CALCULATED AS FOLLOWS:


DIVIDE WEIGHT BY YOUR HEIGHT SQUARED IN METERS SO FOR EXAMPLE IF YOU WEIGH 80 KG
AND YOUR HEIGHT IS 180 CM THEN DIVIDE THAT BY YOUR (HEIGHT X LENGTH) SO 80 :
3.24 = 24.6 IS YOUR BMI. A HEALTHY BMI IS BETWEEN 18.5 AND 25.

--------------------------------------------------------------------------------


UNINTERRUPTED SITTING MORE DEADLY THAN THOUGHT


A RECENTLY PUBLISHED STUDY IN THE JOURNAL OF THE AMERICAN HEART ASSOCIATION
SUGGESTS THAT ELDERLY PEOPLE WHO SIT FOR LONG PERIODS WITHOUT BREAKS HAVE A
SIGNIFICANTLY INCREASED RISK OF PREMATURE DEATH. THE STUDY FOLLOWED NEARLY 6,000
WOMEN AGES 63 TO 99 FOR 8 YEARS AND LOOKED AT THE RELATIONSHIP BETWEEN SITTING
BEHAVIOR AND MORTALITY RISK. WOMEN WHO SAT MORE THAN 11 HOURS DAILY HAD A 57%
HIGHER RISK OF DEATH COMPARED WITH WOMEN WHO SAT LESS THAN 9 HOURS A DAY. IN
ADDITION, WOMEN WHO SAT FOR MORE THAN 15 CONSECUTIVE MINUTES ON AVERAGE WITHOUT
A BREAK HAD A 43% HIGHER MORTALITY RISK THAN WOMEN WHO SAT FOR LESS THAN 9
CONSECUTIVE MINUTES ON AVERAGE. THE RESULTS INDICATE THAT LIMITING THE TOTAL
TIME SENIORS SPEND SITTING AND TAKING REGULAR BREAKS TO EXERCISE ARE VERY
IMPORTANT FOR HEALTH. THIS CAN HELP REDUCE THE RISK OF PREMATURE DEATH. THE
RESEARCHERS RECOMMEND THAT OLDER PEOPLE GET UP AT LEAST ONCE AN HOUR FOR A WHILE
DURING PROLONGED SITTING. EVEN SMALL ADJUSTMENTS CAN MAKE A BIG DIFFERENCE.

--------------------------------------------------------------------------------


WEEK 2


I STARTED LOOKING INTO MAKING SMOOTHIES. I HAD HEARD ABOUT THEM ON A REGULAR
BASIS BUT HAD NEVER THOUGHT ABOUT BUYING OR MAKING THEM.


I FOUND THEM IN THE SUPERMARKET. TASTY, FRESH AND SWEET. IT SAYS THERE IS NO
SUGAR ADDED AND MAYBE THERE IS, BUT I WANTED TO KNOW ALL THE INS AND OUTS.

I SEARCHED THE INTERNET FOR HOW TO MAKE SMOOTHIES AND STOCKED UP ON A LOT OF
FRESH FRUIT.
THIS WAS A BEGINNER'S MISTAKE, TOO OPTIMISTIC. I HAD MOUNTAINS OF FRUIT LYING
AROUND, BUT I HADN'T REALLY THOUGHT ABOUT HOW AND WHERE TO STORE IT.

THE RESULT WAS THAT AFTER A WEEK I HAD TO THROW HALF OF IT IN THE GARBAGE,
BECAUSE SOFT FRUIT IN PARTICULAR DOES NOT KEEP VERY WELL. SO DON'T BUY TOO MUCH
AT ONCE. AT THE SUPERMARKET THEY SAY EVERY DAY FRESH. SO RATHER GO TO THE STORE
A FEW TIMES MORE OFTEN, TO THE GREENGROCER, AT LEAST IF THEY STILL EXIST. OR TO
THE SUPERMARKET, WHEREVER I ALWAYS END UP.

I LOOKED EVERYWHERE FOR SMOOTHIE RECIPES, ESPECIALLY ON THE INTERNET, WHICH
WASN'T THAT HARD, AND I ALSO BOUGHT A BOOKLET WITH 500 JUICE AND SMOOTHIE
RECIPES.

I STARTED TO ENJOY IT, ESPECIALLY WHEN I ORDERED A GOOD BLENDER. LUCKILY, THE
DELIVERY WAS SUPER-FAST, SO I WAS ABLE TO GET STARTED THE NEXT DAY.

ALL YOU NEED TO GET INTO THE SMOOTHIE FLOW LIKE ME IS A GOOD BLENDER, FRUITS AND
FRESH VEGETABLES SUITABLE FOR SMOOTHIES. I CAN SAY ALMOST ANYTHING GOES.

JUST FIND OUT WHAT YOU LIKE AND WHAT IS GOOD FOR YOU.


I ALSO PUT IN SOME SEEDS LIKE CHIA SEEDS AND ALSO UNCOOKED OATMEAL. WITH A GOOD
BLENDER YOU WON'T FIND ANY OF THAT BACK. THE SEEDS DO A LITTLE BIT, BUT
EVERYTHING IS FRESH, RAW AND THEREFORE HEALTHY. I STILL ENJOY IT TO THE FULLEST.


IN MY EXPERIENCE, A SMOOTHIE IS REALLY NOTHING MORE THAN JUICE THAT IS THICKER
THAN USUAL WITH EVERYTHING STILL IN IT. WHEN YOU USE A JUICER, ALL THE SOLIDS
ARE SEPARATED FROM THE LIQUID.


THIS DOES NOT HAPPEN IN A BLENDER, WHERE EVERYTHING YOU PUT IN IS BLENDED AND
PRESERVED. NO NUTRIENTS AND/OR FIBER OR WHATEVER GETS LOST.

SLOWLY I STARTED TO FEEL BETTER, I STARTED TO GET USED TO NOT USING SUGAR AT
ALL. I HAD SWITCHED TO ARTIFICIAL LOW-CALORIE SWEETENERS. IT TAKES SOME GETTING
USED TO, THE TASTE IS OF COURSE A BIT DIFFERENT.

SOFT DRINKS HAVE BEEN ON MY BLACKLIST SINCE DAY ONE, EVEN THE ONES THAT SAY THEY
ARE SUGAR FREE, I DON'T DRINK ANY OF THEM.

BEFORE I USED TO HATE DRINKING WATER, BUT I GOT OVER IT AND NOW I ONLY DRINK
WATER, TEA OR COFFEE.
I HAVE TO SAY THAT I LIKE IT A LOT. I DON'T REALLY KEEP TRACK, BUT I DO MY BEST
TO DRINK CLOSE TO TWO LITERS OF WATER A DAY. THAT INCLUDES TEA AND COFFEE.

I HAVE STARTED TO EXERCISE MORE, WHICH WAS SOMETHING I WANTED TO DO AS WELL.
EVERY MORNING WHEN I GET UP, I DRINK ONE OR BETTER TWO GLASSES OF WATER AND
SOMETIMES A SMALL CUP OF TEA AND I'M ON MY WAY, OUTSIDE FOR A LONG JOYFUL WALK.
I'M TRYING TO REACH TEN THOUSAND STEPS PER EACH DAY.

ESTABLISH GOALS, PURSUE THEM, AND WORK DILIGENTLY TOWARDS ACHIEVING THEM.

I'M SURE YOU CAN FIND A GURU WHO CAN GET YOU TO LOSE SIX OR MORE POUNDS IN TWO
WEEKS. I THINK THERE ARE, BUT I DON'T HAVE THAT MUCH FAITH IN THEM! IN MY
OPINION IT'S NOT POSSIBLE.

YES, IT MAY BE POSSIBLE, BUT IT IS USUALLY NOT PERMANENT, AND IT WILL PROBABLY
COST YOU A LOT OF MONEY TOO. HOW OFTEN DO YOU HEAR ABOUT PEOPLE WHO LOSE WEIGHT
QUICKLY BUT DON'T REALLY GET RID OF THEIR BAD HABITS AND QUICKLY GO BACK TO
THEIR OLD WAY OF LIFE?

MY METHOD HAS COST ME NOTHING EXTRA BUT HAS GIVEN ME TREMENDOUS BENEFITS. SLOW
BUT STEADY IS THE MOTTO. I FEEL BETTER, SLEEP BETTER, AM HEALTHIER AND ....
DON'T SUFFER FROM HUNGER!

NOW ALMOST EVERY DAY I TAKE ABOUT TEN THOUSAND STEPS, ABOUT SEVEN KILOMETERS,
AND SOMETIMES MORE BECAUSE IF THE WEATHER IS GOOD, I DO THE SAME IN THE EVENING
AGAIN.

NOTE THAT IF YOU RUN AT NIGHT, YOU HAVE TO MAKE SURE YOU ARE VISIBLE WHEN IT
GETS DARK. THERE ARE ALL KINDS OF BANDS WITH LED LIGHTS ON THE MARKET. SEE AND
BEEN SEEN, ESPECIALLY IN THE DARK.

AT THE END OF THE SECOND WEEK, I WEIGHED 90.5KG.




NOW THIS IS MY DAILY RATION, TWO PINTS OF FRESHLY MADE SMOOTHIES.

--------------------------------------------------------------------------------


TAKE THE STAIRS MORE OFTEN FOR A LONGER LIFE


A SCIENTIFIC ANALYSIS SHOWS THAT IT IS BETTER TO TAKE THE STAIRS INSTEAD OF THE
ELEVATOR OR ESCALATOR. IN FACT, REGULAR STAIR CLIMBING IS STRONGLY ASSOCIATED
WITH A LONGER AND HEALTHIER LIFE. THE ANALYSIS SHOWED THAT PEOPLE WHO REGULARLY
TAKE THE STAIRS INSTEAD OF THE ELEVATOR HAVE A 24% LOWER RISK OF DEATH FROM A
VARIETY OF CAUSES. THE RISK OF DEATH FROM CARDIOVASCULAR DISEASE EVEN DECREASED
BY 39%. THE RESEARCHERS ANALYZED DATA FROM 9 STUDIES WITH A TOTAL OF MORE THAN
480,000 PARTICIPANTS. BOTH HEALTHY INDIVIDUALS AND PEOPLE WITH A HISTORY OF
HEART PROBLEMS PARTICIPATED IN THE STUDY. THE RESULTS CLEARLY SHOW THAT STAIR
CLIMBING NOT ONLY REDUCES THE RISK OF HEART ATTACKS, HEART FAILURE AND STROKES,
BUT ALSO INCREASES OVERALL LIFE EXPECTANCY. ACCORDING TO THE RESEARCHERS, ANY
FORM AND AMOUNT OF STAIR CLIMBING IS GOOD FOR HEALTH. THUS, THEY RECOMMEND
TAKING THE STAIRS MORE OFTEN.

--------------------------------------------------------------------------------


WEEK 3


I SEARCHED THE ENTIRE INTERNET, EVERYTHING I COULD FIND ABOUT "HEALTHY WEIGHT
LOSS" BECAUSE I REALIZED THAT I WAS DEALING WITH HEALTH FOR THE REST OF MY LIFE.

YOU SHOULD PUT THAT AT THE TOP OF YOUR LIST, TOO:
IT'S ABOUT YOUR HEALTH, IT'S ABOUT THE REST OF YOUR LIFE!


MOTIVATION: YOU HAVE TO PUT THIS SECOND ON THE LIST. YOU MUST ALWAYS MOTIVATE
YOURSELF TO CONTINUE WHAT YOU HAVE STARTED. MANY PEOPLE GIVE UP AFTER A FEW
DAYS, WEEKS OR EVEN MONTHS AND GO BACK TO THEIR OLD LIFE OF SWEETS, SNACKS,
CHIPS, FRENCH FRIES...OR CHINESE ON SUNDAY AND FAST FOOD AND/OR UNHEALTHY TASTY
GREASY AND ESPECIALLY UNHEALTHY MEALS THE REST OF THE WEEK.


ALWAYS THINK ABOUT WHAT IS GOOD FOR YOU BEFORE YOU EAT, IN FACT YOU SHOULD THINK
ABOUT THIS BEFORE YOU GO SHOPPING AND DO NOT BE TEMPTED BY ALL THE OFFERS AND
TASTY THINGS THAT THE SUPERMARKET IS FULL OF, EVEN AT THE CHECKOUT. DON'T GIVE
IN!


MAKE A SHOPPING LIST IN ADVANCE AND STICK TO IT, DON'T BE TEMPTED AND IF YOU
MISS SOMETHING, GO BACK TO THE SUPERMARKET BECAUSE WALKING IS HEALTHY. IF IT'S
TOO FAR AWAY AND YOU DON'T NEED TOO MUCH, RIDE YOUR BICYCLE.


GET AS MUCH EXERCISE AS YOU CAN. TAKE LONG WALKS, GO RUNNING OR SWIMMING, OR GO
TO THE GYM. YOU WILL FIND THAT THE COMBINATION OF ACTIVITY AND A HEALTHY DIET
WILL KEEP YOU MOTIVATED AND PERHAPS EVEN INCREASE YOUR MOTIVATION.


OVER TIME, YOU WILL BEGIN TO ENJOY IT AND WHEN YOUR EFFORTS TO LOSE WEIGHT
BECOME VISIBLE, YOU WILL BE PROUD OF YOURSELF, ESPECIALLY WHEN OTHERS SEE IT AND
COMPLIMENT YOU. AT LEAST I DO, AND THOSE COMPLIMENTS HELP YOU ALONG THE WAY, IN
PART BECAUSE YOU CAN'T AND WON'T GO BACK TO YOUR OLD SELF.


AT FIRST, I GOT ON THE SCALE EVERY MORNING. NOW I WEIGH MYSELF ONCE A WEEK,
WHICH IS ENOUGH, BUT ALWAYS ON THE SAME DAY. SUNDAY MORNING, FOR EXAMPLE. YOU
CAN TELL BY YOUR CLOTHES WHEN SOMETHING CHANGES IN YOUR BODY.


SMOOTHIES, WHICH BECAME THE CENTERPIECE OF MY "NEW" LIFESTYLE.


I LEARNED ON THE INTERNET THAT FRESH FRUITS AND VEGETABLES ARE OBVIOUSLY SUPER
HEALTHY. I ALSO LEARNED THAT FROZEN PRODUCTS DO NOT LOSE ANY OF ITS QUALITY
BECAUSE IT IS FROZEN VERY SHORTLY AFTER BEING PICKED AND PROCESSED AT A FAST,
LOW TEMPERATURE.
FROZEN PRODUCTS ARE JUST AS HEALTHY AS FRESH.


THE BIG ADVANTAGE IS THAT YOU NEVER HAVE TO THROW SOMETHING AWAY BECAUSE IT IS
NO LONGER GOOD. AS LONG AS YOU KEEP IT FROZEN, IT STAYS GOOD.


THAT'S WHY I BOUGHT A SMALL FREEZER THAT FITS NEATLY IN MY KITCHEN, AND NOW I
USE IT FOR THE FROZEN ITEMS I NEED TO MAKE SMOOTHIES. IT IS A GODSEND. I BOUGHT
AN ACCEPTABLE BRAND, WHICH WORKS WELL, BUT THERE IS A WIDE RANGE TO FIND, WHERE
THERE IS REALLY SOMETHING FOR YOU.


I PREFER TO MAKE THE SMOOTHIES IN THE EVENING FOR THE NEXT DAY. I ALWAYS MAKE
ENOUGH TO FILL TWO CONTAINERS OF HALF A LITER EACH. I KEEP THEM REFRIGERATED AND
DRINK THEM THROUGHOUT THE DAY. CONVENIENT WHEN YOU HAVE TO WORK OR GO OUT. YOU
CAN SEAL THEM WELL AND JUST TAKE THEM ON THE TRAIN, CAR, BUS AND TO WORK. TASTY
AND HEALTHY.

NOTE: I NEVER ADD ANYTHING TO MAKE THEM SWEET, JUST PURE NATURE. I MIX
EVERYTHING TOGETHER, ALMOST ALWAYS ADDING YOGURT, NOT SWEETENED, AND KEEP THEM
FROM BEING TOO THICK WITH SOME COCONUT MILK OR SO.


SOMETIMES HOME SQUEEZED ORANGE JUICE OR OAT MILK, SOY MILK, COCONUT MILK OR
WHATEVER AND ALMOST ALWAYS RAW OATS, CHIA SEEDS AND/OR FLAXSEEDS AND A SCOOP OF
GREENJUICE, SEE FOOTER.

IF THE SMOOTHIES ARE A LITTLE TOO THICK, I JUST ADD SOME SPARKLING WATER OR ANY
KIND OF VEGETABLE MILK.

GREENJUICE CAN ALSO BE DRUNK STRAIGHT. YOU HAVE TO MIX IT WITH WATER AND STIR IT
WELL SO THAT NOTHING IS LEFT IN THE GLASS. USE A HAND BLENDER FOR EXAMPLE, QUICK
AND EASY.

GREENJUICE PURE MIXED WITH WATER IS NOT VERY TASTY, IT TAKES SOME GETTING USED
TO AND THAT'S WHY I RECOMMEND MIXING A SCOOP WITH SOMETHING ELSE EVERY DAY, LIKE
I DO IT IN A SMOOTHIE, THEN YOU DON'T TASTE ANYTHING, AND YOU GET A SUPER
HEALTHY DRINK.

YOU MAY BE WONDERING IF IT'S NECESSARY TO TAKE VITAMINS AND/OR MINERALS ON TOP
OF ALL THIS STUFF, I PERSONALLY DON'T THINK SO. IF YOU ARE OTHERWISE HEALTHY IT
IS REALLY NOT NECESSARY. IF YOU ARE NOT SURE, JUST ASK YOUR DOCTOR, NURSE,
COUNSELOR OR ANYONE ELSE WHO KNOWS ABOUT IT, FOR EXAMPLE ASK THE EXPERTS AT
TONIC GREENS, THESE PEOPLE CAN ADEQUATELY ADVISE YOU ON WHAT IS GOOD FOR YOU AND
WHAT IS NOT.

I'VE DONE QUITE A BIT OF PRIVATE RESEARCH INTO THE SWALLOWABLE SUPPLEMENTS
BUSINESS MYSELF, BECAUSE YOU SHOULDN'T TAKE WHAT YOU THINK IS GOOD FOR YOU
WITHOUT QUESTIONING IT.


I BEGAN TO MAKE CONSCIOUS CHOICES REGARDING MY DIET I LOOKED IN THE STORES AS
MUCH AS POSSIBLE FOR PRODUCTS THAT WERE:
HIGH IN FIBER
HIGH IN PROTEIN
HIGH IN HEALTHY FATS
AND 
NO SUGAR AND ALSO
NO FAST CARBS
AND CERTAINLY 
NO PROCESSED PRODUCTS

IT'S PARTICULARLY IMPORTANT TO BE CAUTIOUS WHEN COMBINING SUPPLEMENTS WITH
CERTAIN MEDICATIONS DUE TO YOUR MEDICAL CONDITION. ALWAYS VERIFY WHETHER THEY
CAN BE SAFELY COMBINED. I SUGGEST CONDUCTING YOUR OWN RESEARCH OR CONSULTING A
SPECIALIST. THE EXPERTS AT 'TONIC GREENS' HANDLE THESE INQUIRIES DAILY AND CAN
PROVIDE RELIABLE ADVICE BEFORE YOUR PURCHASE. I ONLY TAKE GREENJUICE, THE
ORIGINAL SUPPLEMENT; YOU CAN FIND IT BELOW BY CLICKING ON THE IMAGE.


BY THE END OF WEEK 3, MY WEIGHT WAS 89.3 KG.

--------------------------------------------------------------------------------


GREEN JUICE

GREENJUICE IS VERY HEALTHY. IN FACT, IT CONTAINS ONLY VEGETABLES (AND SOMETIMES
FRUITS). IF YOU CHOOSE A GOOD BRAND OF GREENJUICE, YOU WILL GET A PURE, NATURAL
GREENJUICE. NO UNNECESSARY INGREDIENTS LIKE SUGAR ARE ADDED. SO, THE RIGHT BRAND
OF GREEN JUICE IS VERY HEALTHY.

HOW DOES GREEN JUICE TASTE?
GREENJUICE OFTEN TASTES A LITTLE BITTER. THIS IS DUE TO THE MANY TYPES OF
VEGETABLES IT CONTAINS. IF YOU CHOOSE A GREENJUICE THAT ALSO CONTAINS FRUIT, THE
TASTE WILL BE SWEETER.

MANY PEOPLE PREFER THIS. YOU CAN ALSO BUILD UP TO IT BY MAKING OR BUYING 
GREENJUICE WITH LESS FRUIT IN IT EACH TIME. THIS WILL HELP YOU GET USED TO THE
VEGETABLE TASTE. EVENTUALLY, GREEN JUICES THAT CONTAIN ONLY VEGETABLES ARE EVEN
HEALTHIER.

WHAT ARE THE DIFFERENT INGREDIENTS IN MOST GREEN JUICES?
THERE ARE SOME VERY IMPORTANT NUTRIENTS IN GREEN JUICE, INCLUDING VITAMINS AND
MINERALS.

JUST THINK OF VITAMIN C FROM GREEN VEGETABLES, WHICH HELPS THE IMMUNE SYSTEM
FUNCTION PROPERLY AND HELPS BUILD NEW SKIN CELLS.
THE PRECURSORS OF VITAMIN K AND VITAMIN E, AMONG OTHERS, ARE ALSO FOUND IN MANY
FRUITS AND VEGETABLES, INCLUDING GREEN LEAFY VEGETABLES. THESE NUTRITIOUS AND
NATURAL INGREDIENTS CONTAIN ESSENTIAL AMINO ACIDS AND ESSENTIAL FATTY ACIDS.




Where to buy it?
For U.S, just click the image below:

 




THERE ARE MANY SUPPLIERS. PERSONALLY, I ADVISE YOU TO ORDER IT HERE BECAUSE YOU
CAN BE SURE TO HAVE A TOP QUALITY PRODUCT IN YOUR HANDS. THE PRICE IS REASONABLE
AND THE DELIVERY IS FAST. ONE SCOOP OF GREEN JUICE A DAY IN A GLASS OF WATER OR
BLENDED INTO A SMOOTHIE WILL DO THE TRICK.
WHAT IS IN A TYPICAL GREEN JUICE?


A TYPICAL GREEN JUICE CONTAINS A COMBINATION OF DIFFERENT GREEN FRUITS AND
VEGETABLES. IN ADDITION, THE BEST GREEN JUICE IS RICH IN VITAMINS AND MINERALS.
THIS DRINK OFTEN CONTAINS ELEMENTS SUCH AS SPINACH, KALE, CELERY AND CUCUMBER,
AS WELL AS FRUITS SUCH AS APPLES AND LEMONS FOR FLAVOR. A ONE-GRAM SERVING OF
GREEN JUICE POWDER CAN ALSO PROVIDE A SIGNIFICANT AMOUNT OF FIBER.


A NEW 6-IN-1 FORMULA ENHANCED WITH ESSENTIAL ANTIOXIDANTS SOURCES AND A POWERFUL
IMMUNE-SYSTEM SPECIAL PHYTOMIX!


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GREENJUICE CONTAINS EVERYTHING YOU NEED

--------------------------------------------------------------------------------


WEEK 4


HOORAY, MY WEIGHT PROGRESS IS ON TRACK. IN MY OPINION, IT'S UNWISE TO LOSE
WEIGHT TOO QUICKLY. MY GOAL IS LASTING WEIGHT LOSS, TO MAINTAIN MY NEW WEIGHT
AND SHAPE.


HEALTH IS PARAMOUNT, AND SO IS MAINTAINING MY FIGURE. I'VE LEARNED FROM PAST
ATTEMPTS THAT WHILE MANY METHODS PROMISE QUICK WEIGHT LOSS, IT'S BETTER FOR YOUR
BODY TO ADJUST GRADUALLY TO A NEW LIFESTYLE.


THIS INCREASES THE LIKELIHOOD OF SUCCESS AND MAINTAINING GOOD HEALTH. RAPID
DIETS THAT PROMISE A LOSS OF 2-4 POUNDS PER WEEK ARE TOO EXTREME AND CAN LEAVE
YOU FEELING UNWELL AND UNCOMFORTABLE IN YOUR OWN SKIN.


EATING VERY LITTLE OVER THREE WEEKS WILL LEAD TO WEIGHT LOSS, BUT IT'S
UNSUSTAINABLE AND OFTEN LEADS TO THE DREADED "YO-YO" EFFECT.


RAPID WEIGHT LOSS CAN ALSO CAUSE YOUR SKIN TO BECOME TOO LOOSE, ESPECIALLY AS
YOU AGE. IT NEEDS TIME TO ADAPT AND FIRM UP, WHICH CAN BE ACHIEVED THROUGH
REGULAR EXERCISE.


AFTER THE THIRD WEEK, I INTENSIFIED MY ROUTINE AND EVEN STARTED A YOUTUBE
CHANNEL CALLED "SENIOR FITNESS BY A SENIOR," WHERE I SHARE MY EXPERIENCES. I
FOCUS ON LIGHT EXERCISES WITHOUT HEAVY EQUIPMENT OR MACHINES; THE HEAVIEST I
LIFT IN MY ALMOST DAILY WORKOUTS IS 2 KG, AND I RECOMMEND MY VIEWERS USE A
HALF-LITER OR AT MOST A ONE-LITER BOTTLE WHEN NECESSARY.


I'LL SHARE A LINK TO MY YOUTUBE CHANNEL HERE. IF YOU FIND IT USEFUL, PLEASE
SUBSCRIBE. YOUR SUPPORT WOULD MEAN A LOT. "FITNESS FOR SENIORS FROM A SENIOR" -
YOUTUBE.


I RESIDE IN A PLEASANT BUT SMALL APARTMENT AND LACK A SEPARATE FITNESS ROOM, YET
I PERSIST WITH MY ROUTINE DAILY, AND WHEN THE WEATHER ALLOWS, I EXERCISE
OUTDOORS IN THE WOODS. THIS KEEPS ME FIT AND AGILE. A SENSIBLE DIET COMBINED
WITH EXERCISE WORKS FOR ME, AND IT COULD HELP OTHERS TOO.


END OF THIS WEEK: 88,0 KG

--------------------------------------------------------------------------------


ALCOHOL & OBESITY


MAY ALCOHOL CONSUMPTION LEAD TO OBESITY? AS SEVERAL STUDIES SUGGEST IT
CONTRIBUTES TO WEIGHT GAIN. ALCOHOL CONTAINS NEARLY TWICE THE CALORIES OF SUGAR;
FOR EXAMPLE, HALF A LITER OF BEER CONTAINS 200 TO 250 KCAL, WITH ALCOHOL
PROVIDING ROUGHLY 140 KCAL. LIQUIDS, UNLIKE SOLID FOODS, TYPICALLY DO NOT INDUCE
THE SAME FEELING OF FULLNESS, POTENTIALLY LEADING TO INCREASED CALORIE
CONSUMPTION. EVIDENCE INDICATES THAT HEAVY BEER DRINKERS MIGHT GAIN WEIGHT,
WHEREAS OCCASIONAL DRINKERS MIGHT NOT. CONVERSELY, SOME RESEARCH SHOWS THAT
REGULAR FEMALE BEER DRINKERS WERE LIGHTER THAN INFREQUENT DRINKERS, AND EVEN A
WEEKLY INTAKE OF 6 LITERS DID NOT LEAD TO WEIGHT GAIN. YET, MODERATE BEER
CONSUMPTION HAS BEEN ASSOCIATED WITH INCREASED WAIST SIZE IN SOME STUDIES.
ULTIMATELY, ALCOHOL DOES NOT INVARIABLY RESULT IN WEIGHT GAIN, AS LONG-TERM
STUDIES ON WINE DRINKERS HAVE SHOWN. THE CONNECTION BETWEEN ALCOHOL AND BODY
WEIGHT IS COMPLEX, AFFECTED BY MULTIPLE FACTORS SUCH AS DIET AND EXERCISE.
HOWEVER, DUE TO THE HEIGHTENED RISK OF CANCER, DAILY ALCOHOL CONSUMPTION IS NOT
RECOMMENDED. IT IS ADVISED TO EITHER AVOID ALCOHOL OR LIMIT IT TO ONE GLASS
DAILY. I CHOOSE TO ABSTAIN FROM ALCOHOL ALTOGETHER.

--------------------------------------------------------------------------------


WEEK 5


WHENEVER POSSIBLE, I VISIT A NEARBY FOREST. IT'S PARTICULARLY LOVELY IN THE
MORNING; 'LIESBOS' IS USUALLY QUITE PEACEFUL. MOST PEOPLE SEEM TO PREFER
'MASTBOS' ON THE OTHER SIDE OF BREDA, WHICH IS LARGER. LIESBOS MAY BE SMALLER,
BUT IT'S WELCOMING, FEATURING A CAFÉ-RESTAURANT WITH A SPACIOUS TERRACE AT ITS
CENTER.

I HAVE A FAVORITE SPOT FOR MY STRETCHING EXERCISES. I AIM FOR 10,000 STEPS ON
ANY DAY THAT'S NOT OVERLY RAINY.
I WALK AT A BRISK PACE, NOT MERELY STROLLING. ON A DECENT WEATHER DAY, I SPEND
ABOUT ONE AND A HALF TO TWO HOURS IN THE MORNING WALKING AND EXERCISING.

I'M CONSIDERING RESUMING JOGGING, NOT CONTINUOUSLY, BUT IN INTERVALS,
ALTERNATING BETWEEN WALKING AND JOGGING. I ENJOY IT, THOUGH I'M ALWAYS EAGER TO
RETURN HOME FOR A COFFEE CRAVING THAT THE WOODS SEEM TO INDUCE. THE BEST COFFEE,
IN MY OPINION, IS THE ONE AT HOME.

OCCASIONALLY, I TAKE A BRISK WALK IN THE LATE AFTERNOON OR EARLY EVENING.
WALKING AND THE WOODS KEEP ME FIT AND MOTIVATED. AS I WALK, MY BRAIN RECHARGES
WITH IDEAS, INSPIRATION, AND MOTIVATION—A TOTAL REFRESHMENT.

EXERCISE IS AS CRUCIAL, IF NOT MORE SO, THAN A STRICT DIET. I'VE SUCCESSFULLY
COMBINED BOTH. I HAVEN'T REDUCED MY FOOD INTAKE BUT HAVE OPTED FOR HEALTHIER
CHOICES. I'VE ALSO INCREASED MY WATER CONSUMPTION.

I MAKE IT A POINT TO DRINK AT LEAST A LITER OF WATER DAILY, BESIDES MY TEA AND
COFFEE.
I'VE CUT OUT SOFT DRINKS AND ALCOHOL ENTIRELY. MY DIET NOW INCLUDES PLENTY OF
FRUIT, BOTH FRESH AND FROZEN, AND I'VE SIGNIFICANTLY REDUCED BREAD, POTATOES,
RICE, NOODLES, AND PASTA LIKE SPAGHETTI, REPLACING THEM WITH VEGETABLES AND
SALADS.

I DON'T CONSIDER SMOOTHIES AS DRINKS OR FOOD. IN MY VIEW, THEY'RE SOMETHING IN
BETWEEN BUT STILL AN ESSENTIAL PART OF A HEALTHY LIFESTYLE.


END OF WEEK 5 MY WEIGHT 86.7 KG


DON'T GIVE UP.
KEEP YOUR GOAL IN MIND.
GET ENOUGH EXERCISE.
MAKE AT LEAST TWO SMOOTHIES A DAY.
OF ABOUT HALF A LITER EACH.
EAT IN MODERATION.
EAT HEALTHY.
DON'T STEP ON THE SCALE EVERY DAY.
WEIGH YOURSELF ON THE SAME DAY EVERY WEEK.
NO COOKIES, CANDY, CHIPS IN THE HOUSE.
WHEN IN DOUBT, CONSULT A PROFESSIONAL.
IN ADDITION TO FOOD, PROVIDE THE FOLLOWING ITEMS.
SUFFICIENT FREEZER SPACE.
BUY AN EXTRA FREEZER IF NEEDED.
GOOD BLENDER,
HAND BLENDER,
GREEN JUICE,
FRUIT (FROZEN),
FROZEN VEGETABLES, IF NEEDED.




EXERCISING IN THE GREAT OUTDOORS IS UNPARALLELED.

--------------------------------------------------------------------------------


WEEK 6


IT'S TIME TO GIVE THE RECIPE AS I PROMISED.
MAKING SMOOTHIES MAY BE STRANGE AT FIRST, BUT AFTER A WEEK YOU KNOW IT AND YOU
DEFINITELY START EXPERIMENTING. IT IS NOT DIFFICULT BUT CHALLENGING TO DO IT
YOURSELF.


STRAWBERRIES AND BANANAS
300G STRAWBERRIES, FRESH OR FROZEN
2 BANANAS
2 DL PLAIN YOGURT, PREFERABLY LOW-FAT
1 DL COCONUT MILK
1 TABLESPOON GREEN JUICE (10 G)
PLACE IN BLENDER AND BLEND FOR ABOUT 2 MINUTES.
OPTIONAL ONE OR TWO TEASPOONS OF CHIA SEEDS, FLAX SEEDS, RAW OATMEAL AND
GINGER JUICE(SHOT).
I OFTEN ADD A TEASPOON OF TURMERIC POWDER AS WELL.


YOU'VE MADE TWO GLASSES OF A SUPER HEALTHY SMOOTHIE.
YOU CAN VARY THIS TO YOUR HEART'S CONTENT, FOR EXAMPLE BANANA WITH 4 PITTED
APRICOTS AND THE MILK WITH ORANGE JUICE (WHICH I OFTEN DO), HOW ABOUT PASSION
FRUIT, KIWI, MANGO, PLUMS AND NOT TO FORGET BLUEBERRIES, APPLES, PEARS ETC.

THERE ARE EVEN PEOPLE WHO SUBSTITUTE SOME FRUIT WITH PEANUT BUTTER TO MAKE IT A
LITTLE CREAMIER. WHAT I'M TRYING TO SAY IS THAT YOU CAN EXPERIMENT WITH
SMOOTHIES AS MUCH AS YOU WANT AND WITH ANY TYPE(S) OF FRUIT AVAILABLE.


I'VE TRIED ALL SORTS OF THINGS AND HAVE NEVER BEEN ABLE TO SAY THE SMOOTHIE
DIDN'T TASTE GOOD. ALWAYS ADD A SCOOP OF GREEN JUICE. NOTE THAT THE COLOR
CHANGES A BIT. GREENJUICE IS, AS THE NAME IMPLIES, QUITE GREEN. IF YOU DON'T
WANT TO MIX THAT IN, MAKE A SCOOP OF


GREENJUICE MIXED WITH A BIG GLASS OF WATER. WHEN I DO THIS, I MIX IT WITH A HAND
BLENDER.
IF YOU TAKE ONE LEVEL SCOOP OF 10 GRAMS GREENJUICE EVERY DAY, YOU ARE SURE TO
GET ENOUGH HEALTHY NATURAL INGREDIENTS. USUAL ONE PACKAGE CONTAINS ENOUGH FOR
THIRTY DAYS (30 SERVINGS OF 10 GRAM EACH).


IN THE BEGINNING I ADDED ALL KINDS OF THINGS TO THE SMOOTHIE, I THREW ALL KINDS
OF THINGS IN THE BLENDER. FRUITS OF COURSE, BUT I ALSO ADDED VEGETABLES,
ESPECIALLY FRESH SPINACH, CARROTS, BROCCOLI, CAULIFLOWER, PEPPERS, IN SHORT,
ANYTHING I COULD FIND IN THE PRODUCE SECTION OF THE SUPERMARKET.


ALL THE FRESH STUFF HAS TO BE WASHED BEFORE IT GOES INTO THE BLENDER. YOU GET
RID OF THAT WHEN YOU SWITCH TO FROZEN, WHICH IS VERY WELL WASHED BEFORE
FREEZING.
THEN I DISCOVERED GREEN JUICE!


I WENT ON THE INTERNET AND LOOKED UP THE DIFFERENT BRANDS THAT ARE OUT THERE
ONLINE. I COMPARED THEM ALL AND CAME TO THE CONCLUSION THAT TONIC GREENS IS VERY
BEST IN USA.


FIRST, I MIXED A SCOOP THAT CAME WITH IT WITH A LARGE GLASS OF WATER. THAT TOOK
SOME GETTING USED TO BECAUSE, TO BE HONEST, I DIDN'T LIKE THE TASTE. BUT NOW I
HAVE GOTTEN USED TO IT AND I HAVE NO PROBLEM WITH IT AT ALL. I KEEP DOING IT
BECAUSE I AM CONVINCED THAT IT IS SUPER HEALTHY.


I TRY ALL KINDS OF MIXINGS AND I'VE NEVER BEEN ABLE TO SAY THAT THE SMOOTHIE
DIDN'T TASTE GOOD. ALWAYS ADD A SCOOP OF GREEN JUICE THOUGH. NOTE THAT THE COLOR
WILL CHANGE A BIT. GREEN JUICE, AS THE NAME IMPLIES, IS QUITE GREEN. IF YOU
DON'T WANT TO MIX THAT IN, MAKE A SCOOP OF GREEN JUICE MIXED WITH A BIG GLASS OF
WATER. 


IF YOU TAKE ONE LEVEL SCOOP OF GREEN JUICE EVERY DAY, YOU ARE SURE TO GET ENOUGH
HEALTHY NATURAL INGREDIENTS. 


I PREFER TO MIX THE GREENJUICE THROUGH THE SMOOTHIE AND SINCE I MAKE A LITER A
DAY, ONE SCOOP OF THIS HEALTHY GREEN JUICE GOES WITH IT. I CAN'T TASTE ANY OF
IT, THE SMOOTHIES ARE OBVIOUSLY MADE WITH THE MOST DELICIOUS INGREDIENTS.
"PEOPLE DON'T HAVE TO TELL ME TO EAT MORE FRUIT EVERY DAY, BECAUSE THAT'S SURELY
FINE WITH ME.


THESE DAYS, ALL SUPERMARKETS HAVE A PRETTY EXTENSIVE FROZEN FOOD SECTION. THERE
IS EVEN A SUPERMARKET (IN HOLLAND) THAT DISPENSES SMALL PACKAGES OF JUST ENOUGH
MIXED FRUIT TO MAKE A BIG GLASS OF SMOOTHIE. YOU DON'T HAVE TO DO ANYTHING WITH
IT, JUST PUT IT IN THE BLENDER AND YOU'RE DONE.


ON HOT DAYS, YOU CAN PUT FROZEN FRUIT RIGHT IN THE BLENDER. YOU GET AN ICE-COLD
SMOOTHIE, WHICH IS REALLY A SORBET. DELICIOUS!


IF YOU SWITCH TO FROZEN FRUIT, KEEP IN MIND THAT PACKAGES COME IN A POUND OR
TWO. DON'T MAKE SMOOTHIES WITH JUST ONE TYPE OF FRUIT; MIXING DIFFERENT FRUITS
MAKES SMOOTHIES VARIED AND SUPER TASTY.
SMOOTHIES NEVER GET BORING!
BECAUSE SMOOTHIES ARE NATURALLY SUPER HEALTHY, ESPECIALLY WHEN YOU ADD GREEN
JUICE, YOU CAN SAFELY REPLACE A MEAL WITH A SMOOTHIE. FOR EXAMPLE, BREAKFAST OR
LUNCH.
THINGS YOU CAN PUT IN A SMOOTHIE BESIDES FRUIT INCLUDE:
-CHIA SEEDS
- FLAX SEEDS
-SESAME SEEDS
-MINT
-TURMERIC POWDER
-GINGER (JUICE)
-NUTS
-OATMEAL
-GARLIC CLOVE
-CORIANDER
IN SHORT, FANTASIZE AND VARY AT WILL AND TO YOUR OWN TASTE, ANYTHING GOES, BUT
EVERYTHING IN MODERATION OF COURSE, THE BASIC TASTE OF SMOOTHIES SHOULD NOT BE
LOST.


YOU KNOW WHAT I LOVE ABOUT MAKING SMOOTHIES? IT TAKES VERY LITTLE EFFORT. WITHIN
MINUTES, YOU HAVE THE MOST DELICIOUS SMOOTHIE IN FRONT OF YOU. NO BIG BOWLS, NO
COOKING, NOTHING. ALL THE HARDWARE YOU NEED TO MAKE A SMOOTHIE YOU CAN RINSE
UNDER THE HOT TAP IN SECONDS. IT'S PROBABLY NOT NECESSARY.

MY FINAL WEIGHT THIS 6TH WEEK WAS 85,9 KG.

--------------------------------------------------------------------------------


ALWAYS EXERCISE CAUTION WITH YOUR FOOD CHOICES AND REMEMBER TO THOROUGHLY RINSE
FRESH FRUITS AND VEGETABLES WITH COLD WATER AFTER BUYING THEM.




                A LOT OF PESTICIDES                               FEWER
PESTICIDES                                                                     
                                                                

--------------------------------------------------------------------------------


WEEK 7


OF COURSE, IT IS NOT POSSIBLE TO LOSE EXACTLY 1 KG PER WEEK. THAT WASN'T MY GOAL
EITHER. I WANTED TO GET BACK TO AT LEAST 80 KILOS IN A RESPONSIBLE WAY. ON THE
WAY TO THE END AND BECAUSE IT WAS GOING SO WELL, I ADJUSTED IT A BIT. AT THE
BEGINNING OF THIS WEEK, I DECIDED THAT AT THE END OF THE WEEK, ON SATURDAY
MORNING, THE SCALE HAD TO BE UNDER 85. I CONCENTRATED WEEK BY WEEK AND DID NOT
LOOK MUCH FURTHER INTO THE FUTURE.


I CONTINUED TO EAT AS I HAD IN PREVIOUS WEEKS, AND I CONTINUED TO ENJOY THE
SMOOTHIES THAT I EXPERIMENTED WITH TO MY HEART'S CONTENT. IN FACT, I ENJOYED
THIS TIME, AS EVERYONE SHOULD. I ATE AS USUAL, DELICIOUS SIMPLE MENUS WENT BY. I
ENJOYED MY 2 DAILY SMOOTHIES OF HALF A LITER EACH AND STILL DO.


I JUST KEEP MAKING MY SMOOTHIES EVERY DAY AND THAT'S THE WAY IT SHOULD BE. MAKE
SUCH GOOD AND HEALTHY THINGS A HABIT. ONCE YOU REACH YOUR WEIGHT GOAL, CONTINUE
TO CUT OUT SUGAR, COOKIES, AND SWEETS, AND MAKE SURE YOU CONTINUE TO EAT
HEALTHY.


THERE ARE SO MANY COOKBOOKS AND ONLINE OPTIONS FOR PREPARING GOOD, HEALTHY
MEALS. I'LL GIVE YOU A FEW EXAMPLES THAT YOU MIGHT FIND HELPFUL. GO TO THE
BOOKSTORE AND CHECK OUT THE COOKBOOKS AND HEALTH SECTION, YOU ARE SURE TO FIND
SOMETHING THAT WILL HELP YOU.


VITAMINS AND MINERALS.
I'M NOT THE YOUNGEST, SO I HAVE SOME EXPERIENCE. ACTUALLY, I HAVE ALWAYS BEEN
INTO FITNESS, I USED TO GO TO THE GYM A LOT AND ENJOYED IT. I LIVED ABROAD FOR A
LONG TIME, AND I USED THERETO GO TO THE GYM A LOT TOO.


I HAVE ALWAYS BEEN MINDFUL OF MY INTAKE OF VITAMINS AND MINERALS, AND THIS HAS
INCREASED AS I HAVE GOTTEN OLDER. OF COURSE, YOU CAN FIND ALL KINDS OF
INFORMATION ON THE INTERNET, IN BOOKSTORES, AND IN ADVERTISEMENTS, SO YOU CAN'T
SEE THE FOREST FOR THE TREES.


WHEN I STARTED MY WEIGHT LOSS PROGRAM, I STUDIED IT VERY CAREFULLY. WHAT MATTERS
IS YOUR DIET, YOUR PHYSICAL CONDITION, YOUR AGE, YOUR SEX, AND SO ON. IN MY
SEARCH, I ASSUMED THAT I WAS HEALTHY, FEELING GOOD, AND PRETTY FIT.


MY DOCTOR TOLD ME TO LOOK FOR A GOOD MULTIVITAMIN-MINERAL PREPARATION FOR MEN
OVER 60. I DID, AND WHERE ELSE BUT ON THE INTERNET. IT REALLY MADE ME DIZZY. IF
EVERYTHING IS TO BE BELIEVED, ONE IS EVEN BETTER THAN THE OTHER. IN SHORT, THEY
ARE ALMOST ALL GOOD, ONLY THE COMPOSITION DIFFERS HERE AND THERE.


ONLY ONE THING REMAINS, AND THAT IS WHAT YOU ARE WILLING OR ABLE TO SPEND,
BECAUSE AS WITH EVERYTHING, THE BETTER THE MORE EXPENSIVE. BUT WHEN IT COMES TO
YOUR HEALTH AND CONSTITUTION, YOU REALLY SHOULDN'T SAVE, BUT YES, YOU
AUTOMATICALLY DO IT ANYWAY.


SINCE I REGULARLY ORDER MY GREENJUICE FROM MY REGULAR SUPPLIER EVERY 30 DAYS, I
STARTED LOOKING THERE. ON THEIR WEBSITE THEY HAVE A HANDY VITAMIN WIZARD WHERE
YOU CAN SEE EXACTLY WHAT VITAMINS ARE GOOD FOR WHAT, FOR EXAMPLE WHAT IS GOOD
FOR YOUR HAIR, GOOD FOR YOUR SKIN, ETCETERA FINE, CLEAR AND INTERESTING.

I FOUND WHAT I WAS LOOKING FOR  A VITAMIN-MINERAL SUPPLEMENT AND ORDERED IT WITH
MY NEXT ORDER OF GREENJUICE.

THIS WEEK I WAS QUITE SATISFIED AGAIN. I STAYED ON TRACK AND FELT FIT AND
HEALTHY. I WENT FOR LONG WALKS AGAIN AND EVEN DID SOME INTERVAL RUNNING ONE
EVENING BECAUSE I DON'T WANT TO FORCE MYSELF.

I REMEMBER MY TWO PREVIOUS INJURIES (TORN ACHILLES TENDON AND WHIPLASH IN MY
CALF). I DON'T WANT TO GO THROUGH THAT AGAIN. MY WEIGHT AT THE END OF THIS WEEK
HURRAH...84.8 KG
MORE THAN A KILO DOWN

--------------------------------------------------------------------------------


ADEQUATE WATER INTAKE IS CRUCIAL FOR ANY WEIGHT LOSS REGIMEN, AND BEYOND THAT,
WATER IS VITALLY IMPORTANT IN EVERYONE'S LIFE. NO MATTER YOUR ACTIVITIES,
LIFESTYLE, OR LOCATION, ENSURE YOU DRINK AMPLE WATER! IT'S ADVISED TO CONSUME
TWO LITERS OF FLUIDS DAILY, INCLUDING BEVERAGES LIKE COFFEE AND TEA. MOREOVER,
THE QUALITY OF DRINKING WATER SHOULD NOT BE OVERLOOKED. CAUTION IS ADVISED SINCE
NOT ALL TAP WATER IS OF HIGH QUALITY.
THE ENVIRONMENTAL WORKING GROUP (EWG) CAN ASSIST IN THIS REGARD.



--------------------------------------------------------------------------------


WEEK 8


YOU DON'T REALLY NOTICE THAT YOU WEIGH A KILOGRAM LESS THAN YOU DID A WEEK AGO,
BECAUSE WHAT'S A KILOGRAM? I NOTICE IT MOSTLY IN MY CLOTHES. PARTLY BECAUSE OF
THE EXERCISES I DO, I NOTICE THAT MY WAISTLINE HAS SHRUNK CONSIDERABLY.

ALMOST EVERY MORNING I WENT FOR MY BRISK WALK, TWICE IN THE EVENING BECAUSE THE
WEATHER WAS NICE, I WENT FOR ANOTHER ONE HOUR WALK WHILE ALSO DOING A LOT OF
FITNESS EXERCISES WHICH CAN NOW BE SEEN ON MY YOUTUBE SITE "FITNESS FOR SENIORS
BY A SENIOR".

MY JEANS ARE GETTING TOO BIG! BUT NOT TO WORRY, I STILL HAVE A PAIR FROM THE
GOOD OLD DAYS WHEN I WAS LESS THAN 92 KG, FAR FROM IT. THEY'RE STILL A LITTLE
TOO TIGHT, BUT BEING THE OPTIMIST THAT I AM, I'M GOING TO TRY THEM ON ANYWAY....

BETTER WAIT A WHILE, BUT THEY ARE READY!

HERE IS ONE OF MY COOKING FAVORITES:


COCONUT TOMATO BEEF


DICED BEEF APPROX. 175 G.
TOMATO PUREE APPROX. 40 G.
COCONUT MILK APPROX. 125 ML
CORIANDER FRESH AS NEEDED (I AM A LOVER OF IT SO ALWAYS USE A LOT)
GARLIC 1 @ 2 CLOVES (I ALSO LOVE IT SO I USE 4-5 CLOVES)
LARGE ONION
RICE 1 BUCKET FOR 1 PERSON (EASY)
STRING OR GREEN BEANS 250 G (I LIKE STRING BEANS BETTER)
COOK THE BEANS UNTIL PRETTY AL DENTE (DEPENDS WHAT YOU LIKE)
HEAT SOME VEGETABLE OIL IN THE FRYING PAN
FRY THE ONION AND GARLIC A LITTLE AND THEN ADD THE BEEF
HOT FRY 2-3 MINUTES
LOWER HEAT AND ADD THE REST EXCEPT THE CILANTRO
SEASON TO TASTE WITH SALT AND PEPPER (SAMBAL IS OKAY TOO BECAUSE THAT'S WHAT I
DO)
CONTINUE UNTIL EVERYTHING IS COOKED TO YOUR LIKING 
MEANWHILE, OF COURSE, COOK THE RICE ACCORDING TO THE INSTRUCTIONS ON THE PACKAGE
PUT EVERYTHING ON A PLATE, TOP WITH CILANTRO AND ENJOY.
THIS MENU IS FOR ONE PERSON AND CONTAINS ABOUT 700 KCAL


I AM NOT A COOK; THE RECIPE IS NOT MY OWN BUT A VARIATION OF SOMETHING I GOT
FROM AN ACQUAINTANCE, BUT IT IS SOMETHING I SOMETIMES PREPARE MYSELF.


WHEN I STEPPED ON THE SCALE AFTER THIS MEAL LAST SATURDAY MORNING, I SAW 83.4
KG.

THIS KEEPS MY COURAGE UP, I'M GETTING MORE AND MORE MOTIVATED AND DON'T KNOW
WHEN TO STOP. I DON'T SMOKE, I DID ONCE A LONG TIME AGO, BUT I DON'T REMEMBER
SMOKING SINCE 1970.

I HAVE NOT CONSUMED ALCOHOL SINCE 1990, EXCEPT FOR THE OCCASIONAL GLASS OF ASTI
(ITALIAN SPARKLING WINE 4%) AND NOTHING ELSE.

SINCE I STARTED THIS RACE TO LOSE WEIGHT, I STAY AWAY FROM ANYTHING I SUSPECT
CONTAINS SUGAR, LIMIT MY FAT INTAKE AS MUCH AS POSSIBLE, EAT NO BREAD AND VERY
RARELY POTATOES AND PASTA LIKE NOODLES OR SPAGHETTI.

IN THE SUPERMARKET THESE DAYS, I SCRUTINIZE THE LABELS OF PRODUCTS I AM NOT YET
FAMILIAR WITH.


-QUIT REFINED SUGARS
-EAT MORE PROTEIN (MEAT, FISH, EGGS, COTTAGE CHEESE, LEGUMES, VEGETABLES SUCH AS
BROCCOLI AND SPINACH.)

-EAT HEALTHY FATS (OMEGA 3 FATS SUCH AS NUTS, SEEDS, FATTY FISH, SEAFOOD)

-EAT HIGH FIBER (OATMEAL, BEANS, LENTILS, CHICKPEAS, APPLES)

-EXERCISE: GETTING PLENTY OF EXERCISE WILL HELP YOU EXPERIENCE LESS HUNGER PANGS

-SLEEP ENOUGH (7-8 HOURS, GO TO BED EARLIER, DO NOT WATCH TV, LAPTOP/TABLET/PC
AN HOUR BEFORE YOU GO TO SLEEP --AND ALSO TURN OFF SMARTPHONE) SO THAT YOU GO TO
BED RELAXED

-EAT PURE FOOD, AVOID PROCESSED PRODUCTS

 


THE ONLY SIN I HAVE IS ABOUT 200 GRAMS OF FRESH DUTCH GOUDA CHEESE ON THE GO,
ONCE A WEEK.

END OF THIS WEEK: 83.4 KG.

 

--------------------------------------------------------------------------------


WEEK 9


MY WEEKS USUALLY START ON SUNDAY AND THIS SUNDAY I STARTED AS USUAL WITH A LONG
WALK. YOU CAN SEE THIS WALK ON MY YOUTUBE CHANNEL "DIARY OF A XENIOR". THERE I
GO THROUGH THE DAY A LITTLE BIT; WHILE WALKING I GIVE MY VIEWS ON THE WORLD
EVENTS AND EVERYTHING THAT COMES TO MY MIND AT THAT MOMENT. CHECK IT OUT IF YOU
WANT TO:

https://www.youtube.com/@DagboekvaneenXenior-dg9dv


IN FACT, EVERYONE SHOULD REALIZE THAT OBESITY MEANS OVERWEIGHT. FIRST OF ALL, I
HAVE READ THAT IF YOU GAIN 10 KG IN YOUR LIFETIME, I.E. ABOVE YOUR NORMAL
WEIGHT, YOUR CHANCE OF LIVING A DISEASE-FREE OLD AGE DECREASES BY 40-50%. THAT'S
QUITE A CLAIM, BUT AS USUAL, THERE'S ALWAYS A SILVER LINING.


IF YOU LOSE ABOUT THE SAME AMOUNT OF WEIGHT, YOUR CHANCE OF DEVELOPING TYPE 2
DIABETES IS REDUCED BY HALF, OR 50%.


THIS MEANS THAT IF YOU WEIGH 92 KG LIKE ME AND YOU LOSE 10 KG, YOU GAIN A HUGE
HEALTH BENEFIT. SO, YOUR CHANCES OF GETTING DIABETES, ESPECIALLY TYPE 2
DIABETES, GO DOWN AS YOU LOSE WEIGHT IN A HEALTHY WAY.


AS TIME GOES BY AND MY WEIGHT GOES DOWN, MY MOTIVATION TO KEEP GOING INCREASES.
ISN'T THAT A WIN-WIN SITUATION?


 


AT THE END OF THIS WEEK (9), MY SCALE SHOWED 82.5 KG.






--------------------------------------------------------------------------------


WEEK 10



I AM ESPECIALLY HAPPY BECAUSE I HAVE LOST ALL BUT 3 OUNCES OF 10 (TEN) POUNDS IN
THE TIME SINCE I STARTED MY PERSONAL PROGRAM.


I KNEW I COULD DO IT, BUT YOU HAVE TO MAKE IT HAPPEN AND I DID.
NOW PEOPLE ARE STARTING TO TELL ME THEY THINK I LOOK GOOD, BRIGHTER, AN OLD LADY
I TALK TO SOMETIMES SAID TO ME.


I WENT TO MY DENTIST, AND SHE COMPLIMENTED ME TOO. SHE'S GOOD-LOOKING LADY OF 51
CALLED ME, A SLIM GENTLEMAN IN HIS 70S. WHEN I TOLD HER MY REAL AGE, SHE WENT
INTO HER COMPUTER TO CHECK MY FILE TO SEE IF IT WAS CORRECT.


IF THAT'S NOT A WONDERFUL COMPLIMENT, I DON'T KNOW WHAT IS. SO, IN THE FUTURE, I
WILL WALK INTO HER OFFICE WITH MY HEAD HELD HIGH. IN GENERAL, I DON'T LIKE
DENTISTS. BUT NOW I SUDDENLY DO.


SUCH A COMPLIMENT INSPIRES ME TO CONTINUE WHAT I AM DOING WITH ALL MY MIGHT, AND
I HAD NO DOUBT, IF ANY, THAT I WOULD CONTINUE UNTIL ONE MORNING I SAW 77 KG ON
THE SCALE.


THERE IS ONE MORE POINT I WOULD LIKE TO MAKE AND THAT IS TO CHECK YOUR BLOOD
PRESSURE REGULARLY. I THINK THIS IS ESPECIALLY IMPORTANT DURING A TIME WHEN YOU
ARE CHANGING YOUR EATING, DRINKING AND EXERCISE HABITS.


I TAKE IT ALMOST EVERY NIGHT BEFORE I GO TO BED AND IN THE MORNING WHEN I GET
UP. I'VE BEEN DOING IT FOR A WHILE, BUT I THINK IT'S ESPECIALLY IMPORTANT DURING
THIS TIME. EVERY DAY MIGHT BE A LITTLE REDUNDANT, BUT IF YOU CAN DO IT AT LEAST
ONCE A WEEK.


BLOOD PRESSURE MONITORS ARE NOT VERY EXPENSIVE AND CAN BE PURCHASED AT ANY
PHARMACY OR ONLINE. BLOOD PRESSURE VARIES BY AGE GROUP, UPPER PRESSURE SHOULD BE
BELOW 140 AND LOWER PRESSURE BELOW 90/ UPPER PRESSURE BELOW 120 IS OPTIMAL.


NOTE: I AM A LAYMAN AND HAD TO LOOK IT UP ON THE DUTCH HEART FOUNDATION.


THIS WEEK I WANTED TO KNOW MY CORRECT AVERAGE. I CALCULATED IT AS FOLLOWS: I
ADDED UP ALL THE MEASUREMENTS FROM THE FIRST TO THE SEVENTH DAY AND DIVIDED BY
THE NUMBER OF MEASUREMENTS (2 TIMES A DAY), SO 14.


TO MY SATISFACTION, I ARRIVED AT AN AVERAGE OF 114/78. THIS IS THE RESULT OF TEN
WEEKS OF LIVING A HEALTHY LIFE, EATING AND DRINKING SENSIBLY AND GETTING PLENTY
OF EXERCISE.


THE MORAL IS THAT YOU WILL NOT ONLY IMPROVE YOUR WEIGHT, BUT TO A GREAT EXTENT
YOUR OVERALL HEALTH. THE ABOVE IS MY PROOF. AND WHAT DID THE SCALE SAY? 81.5 KG


AFTER TAKING A HEALTHY MEAL ON FRIDAY EVENING, I WEIGHED 81.5 KG ON SATURDAY
MORNING AFTER SHOWERING.

YOU CAN UNDERSTAND THAT I WAS PROUD AND HAPPY AND BECAME MORE AND MORE CONFIDENT
THAT MY GOAL WAS NOT FAR AWAY. I DIDN'T LET MY EXCITEMENT GET THE BEST OF ME AND
I DIDN'T BREAK MY SCHEDULE AND PICK UP THE PACE. I WANTED TO, OF COURSE, BUT I
DIDN'T BECAUSE I WAS CONVINCED THAT THIS RESULT WAS DUE TO MY SELF-IMPOSED PACE.

FOCUS ALL YOUR ENERGY ON CREATING THE NEW RATHER THAN FIGHTING THE OLD. THE
FUTURE IS AHEAD OF YOU, NOT BEHIND YOU! WHAT'S DONE IS DONE; YOU CAN ONLY MAKE
THE FUTURE BETTER.
ALSO 81,5 KG BY THE END OF THE WEEK.






--------------------------------------------------------------------------------


WEEK 11


I'M EXTREMELY HAPPY WITH MYSELF AND THAT DOESN'T HAPPEN VERY OFTEN, BUT THIS
TIME IT DID. THERE ARE JUST MORE THAN 10 KILOS SOMEWHERE BEHIND ME, THEY ARE
GONE, GONE.


AND I ASK MYSELF, "DID I SUFFER PAIN? "DID I SUFFER FROM HUNGER? "DID I HAVE TO
DO EXTREMELY STRENUOUS EXERCISES? "NO - NO - AND AGAIN NO!" WONDERFULLY TRUE.


I JUST PROVED THAT IT CAN BE DONE. GRADUAL AND CONTROLLED WEIGHT LOSS IS
POSSIBLE! I DID IT, AND SO CAN YOU, THE READER OF THIS STORY. JUST DO IT MY WAY.
DON'T RUSH IT!


WITH COURAGE AND BEING TRUE TO YOURSELF, YOU WILL GET THERE. I AM HAPPY AND
SATISFIED, BUT NOT FINISHED YET. I WANT AND NEED TO GET ANOTHER THREE AND A HALF
POUNDS OFF, OFF, OFF AND OFF FOREVER.


I MENTIONED EARLIER THAT I AM NO LONGER THE YOUNGEST, BUT THE SPIRIT IS STILL
THERE! THERE IS NOT ONE SECOND WHERE I THOUGHT: "I DON'T NEED ALL THIS ANYMORE."
AND "WHERE'S THE BURGER OR THE PIZZA?"


I HOPE THAT THOSE WHO READ THIS WILL BE INSPIRED AND MOTIVATED BY THIS STORY.
THAT'S WHY I'M TELLING IT. BECAUSE I HAVE BEEN FRIGHTENED BY RECENT NEWS
BROADCASTS WHERE OBESITY HAS BEEN MENTIONED AS A MAJOR PROBLEM, A PUBLIC HEALTH
HAZARD.


PEOPLE SEE IT IN ME, I GET COMPLIMENTS, AND I BEGRUDGE EVERYONE. IF YOU THINK,
"IT'S ALL BULLSHIT WHAT THIS LIOHK.ONLINE IS SAYING HERE," THAT'S YOUR RIGHT,
BUT READ THIS STORY CAREFULLY AND THINK ABOUT IT.


THERE ARE FEW PEOPLE WHO ARE PROUD AND HAPPY IN THEIR HEARTS BECAUSE THEY HAVE
SUPERIORITY. IN MY OPINION, NO ONE WANTS THAT, EVERYONE WANTS TO BE SLIM AND
HEALTHY AND GROW OLD, RIGHT!


EVEN IF YOU ONLY THINK ABOUT IT, I HAVE ALREADY ACHIEVED MY GOAL WITH THIS
REPORT.
THIS WEBSITE IS FREE, IT COSTS YOU NOTHING, NOT A PENNY.


ALL I ASK IS THAT IF YOU ARE THINKING OF TRYING OR BUYING GREENJUICE. THAT YOU
DO SO HERE THROUGH THE AFFILIATE LINKS ON THIS WEBSITE. IT COSTS YOU ABSOLUTELY
NOTHING EXTRA, THE PRICE IS THE SAME, EITHER DIRECTLY FROM NUTRIBITES OR THROUGH
A LINK HERE ON THE WEBSITE.


MY ADVANTAGE IS THAT IF SOMETHING IS PURCHASED THROUGH THE LINKS I PLACE, I GET
A SMALL PERCENTAGE COMMISSION. IT IS NOT MUCH, BUT THE MORE THE BETTER, BECAUSE
MANY SMALL ONES MAKE A BIG ONE. THANKS IN ADVANCE.


WHAT A PARTY! MY WEIGHT IS 80.3 KG. END OF THIS WEEK AND I KNOW HOW IT CAME; I
WILL TELL YOU NEXT WEEK!

--------------------------------------------------------------------------------



 


WEEK 12


DURING THIS TIME AND ALSO BEFORE, BUT NOW MORE INTENSIVELY, I TRY TO FIND OUT A
LOT IN THE FIELD OF DIETS, FITNESS AND MORE RELATED THINGS.
I THINK THERE ARE A HUGE NUMBER OF WEIGHT LOSS COURSES AND A HUGE NUMBER OF
OFFERS ON THE INTERNET, FROM ALL MARKETS, SYSTEMS AND SO ON. IN TWO WEEKS, I SAW
FIVE KILOS AMONG OTHERS,


HOWEVER, THE MORE I FIND AND READ ABOUT IT, THE MORE CONVINCED I AM THAT I AM ON
THE RIGHT TRACK. BECAUSE YOU KNOW WHAT HAPPENS WITH ALL THESE LOW-CALORIE DIETS.


YOU LOSE WEIGHT QUICKLY, THAT'S FOR SURE, BUT WHEN YOU START EATING NORMALLY
AGAIN, EVEN IF IT'S LESS THAN BEFORE, THE WEIGHT USUALLY FLIES RIGHT BACK ON!


AND WHY IS THAT? BECAUSE WITH MANY OF THESE DIETS, YOU LOSE A LOT OF FLUIDS, AND
THAT'S BECAUSE YOUR BODY AUTOMATICALLY CHANGES ITS NORMAL SYSTEM BECAUSE IT'S
NOT GETTING THE HIGH-CALORIE FOODS (LIKE SUGAR).


YOUR BODY STARTS LOOKING FOR OTHER THINGS, PROBABLY FAT. THERE ARE EVEN DIETS
WHERE YOU EAT A LOT OF FAT. "THAT'S OKAY," YOU THINK, BECAUSE THAT'S WHAT YOU
WERE DOING IN THE FIRST PLACE.


BUT DON'T STOP, BECAUSE IN MANY CASES YOU WILL FIND YOURSELF "IN THE MONKEY'S
SHOES" (AN OLD EXPRESSION WHEN SOMETHING GOES WRONG). YOU WILL SOON FIND
YOURSELF BACK WHERE YOU CAME FROM.


THIS IS MY PRIVATE SYSTEM OF "SLOW BUT STEADY"! SLOW BUT STEADY BUT GOOD! I'M
NOT PREACHING A DIET, NO, I'M PREACHING A WAY OF LIFE THAT YOU DON'T HAVE TO
STOP AFTER THE CURE. THAT'S WHAT I DO MYSELF.


WHAT DID I ACTUALLY DO? THREE IMPORTANT DECISIONS:
A: NO MORE SUGAR
B: EXERCISE MORE
C: EAT BETTER


THAT'S BASICALLY ALL I CHANGED IN MY LIFE, AND I SINCERELY HOPE THAT YOU, THE
READER OF THIS REPORT, WILL DO THE SAME. IF YOU WANT IT, YOU CAN DO IT!
IF YOU ARE OVERWEIGHT, IT WILL DECREASE AND POSSIBLY DISAPPEAR, AND IF YOU ARE
NOT YET OVERWEIGHT, YOU WILL PREVENT IT WITH THIS SIMPLE SYSTEM.


I AM TELLING YOU WHAT HAPPENED TO ME OVER A PERIOD OF 15 WEEKS. SO TRY TO USE
THIS SYSTEM AS AN EXAMPLE AND CONTINUE WITH IT UNTIL YOU REACH YOUR TARGET
WEIGHT.


AFTER THAT, DON'T STOP, KEEP YOURSELF IN CHECK, AND DON'T START DOING THE THINGS
YOU USED TO DO THAT MADE YOU OVERWEIGHT. STAND YOUR GROUND!


IF YOU HAVE CERTAIN HABITS THAT ARE NOT GOOD FOR YOU, SUCH AS SMOKING OR ALCOHOL
OR ANYTHING ELSE, AT LEAST GET RID OF THEM IF YOU CAN AND IF YOU WANT TO.


BUT WHAT YOU ABSOLUTELY MUST DO IS SAY GOODBYE TO ANYTHING THAT DOES NOT CONTAIN
NATURAL (I.E. ADDED REFINED) SUGAR.


WITHIN TWO TO THREE WEEKS, YOU WILL BE RID OF IT, YOU WILL BE OFF THE SWEETNESS
AND ADDICTED TO YOUR NEW HEALTHY LIFESTYLE.


I WEIGHED MYSELF AT THE END OF THIS WEEK: 79.2 KG.




--------------------------------------------------------------------------------


WEEK 13


UNDER 80!


NOBODY'S GOING TO TAKE THAT AWAY FROM ME, I'M GOING TO KEEP GOING, EASY!
I STARTED THIS WEEK EXTREMELY HAPPY, WEEK 13 A HAPPY WEEK! OF COURSE I WAS
ALREADY TWELVE KILOS LIGHTER, BUT I ALSO FELT IT.


I NOTICED IT IN EVERYTHING, INCLUDING MY CLOTHES. I COULD WEAR EVERYTHING AGAIN.
FULL OF OPTIMISM, I PUT ON EVERYTHING THAT HAD BEEN LYING UNTOUCHED IN THE
CLOSETS FOR YEARS.


WONDERFUL, EVERYTHING FIT AGAIN, IT FELT LIKE A NEW WARDROBE, AND THAT FOR
NOTHING, NO HIGH COSTS, NOT TOO MUCH EFFORT! ALL IT TAKES IS WILLPOWER,
PERSEVERANCE AND DETERMINATION.


UP UNTIL THAT MOMENT, I HAD NEVER ONCE THOUGHT OF GIVING UP. OF COURSE,
SOMETIMES I THINK OF SOMETHING SWEET. THERE IS NO OTHER WAY BECAUSE YOU ARE
CONFRONTED WITH IT IN MANY WAYS.


THE BEST COMMERCIALS ON TV ARE ABOUT FOOD, OUTSIDE YOU ARE INVITED IN ALL KINDS
OF WAYS TO EAT HAMBURGERS OR SOMETHING. I DON'T WATCH IT ANYMORE, AND WHEN I SEE
IT, BECAUSE YOU CAN'T AVOID IT, I TURN UP MY NOSE IN SATISFACTION AND THINK,
"NOT ME!"


MOTIVATION IS SOMETHING YOU HAVE TO KEEP AND ALWAYS BE AWARE OF WHY YOU ARE
DOING IT. SOMETIMES, WHEN I HAVE DOUBTS (IT HAPPENS SOMETIMES), I IMMEDIATELY
THINK ABOUT MY HEALTH AND LOOK IN THE MIRROR, ESPECIALLY AT MY STOMACH! THEN I
AM IMMEDIATELY CURED OF WHATEVER SINFUL THOUGHT I HAD!


I GUARANTEE THAT ANYONE WHO HAS LOST SO MUCH WEIGHT THAT OTHERS SEE IT AND
COMPLIMENT HIM OR HER, IS EXTREMELY PROUD OF HIMSELF OR HERSELF AND THEREFORE
EVEN MORE MOTIVATED TO CONTINUE.


I CERTAINLY AM...AND I AM SURE YOU ARE TOO.
WEIGHT: 78.3 KG

--------------------------------------------------------------------------------


WEEK 14


I'M RIGHT AT THE FINISH LINE. WHO WOULD HAVE THOUGHT IT? I DIDN'T, BUT I HOPED.
I WAS SUPER OPTIMISTIC WHEN I STARTED, BUT I REALIZED IT WAS GOING TO BE A
DIFFICULT JOURNEY.



IN HINDSIGHT, NOTHING COULD BE FURTHER FROM THE TRUTH; IT WENT OFF WITHOUT A
HITCH.



I WAS NATURALLY DISCIPLINED AND HIGHLY MOTIVATED BECAUSE I KNEW WHEN I STARTED
THAT IT WOULD NOT BE EASY (IT WAS). I REALIZED DURING THOSE 14 WEEKS (ONE MORE
TO GO) THAT MY SANITY WAS AT STAKE FOR THE REST OF MY LIFE.



AND I STILL REALIZE THAT, BECAUSE AS SOON AS I REACH MY GOAL OF 77 KILOS, THE
HARDEST PART WILL BEGIN!



AND THAT'S KEEPING IT UP, MAKING SURE I DON'T FALL BACK INTO OLD HABITS! I KNOW
THIS IS A VERY DIFFICULT TASK. THE PASTRIES ARE BECKONING ON ALL SIDES, NOT TO
MENTION ALL THE FAST FOOD CHAINS TRYING TO TEMPT ME.



AFTER ALL, 77 KG IS ONE KILO MORE OR LESS. DOES IT MATTER? BUT NOW I AM TELLING
MYSELF TO KEEP GOING. IT WILL BE EASIER IN TERMS OF WEIGHT, BECAUSE NEXT WEEK I
WILL BE AT MY TARGET WEIGHT OF AT LEAST 77 KILOS, THAT'S FOR SURE!

TODAY, FRIDAY, I HAD A FEAST DINER AT MY DAUGHTER'S HOUSE, HAPPILY SHE TOO IS A
MASTER IN DELICIOUS BUT HEALTHY FOOD PREPARATION.



AFTER EATING SUCH A DELICIOUS DINER ON FRIDAY, I WAS A LITTLE NERVOUS WHEN I
STEPPED ON THE SCALE THAT MORNING. IT WASN'T TOO BAD: 77.8 KG. JUST GOES TO SHOW
THAT YOU CAN EAT VERY WELL IF YOU STICK TO THE RULES.
IN THE PAST, I WOULD HAVE LOVED TO HAVE EATEN SUCH A PORTION TWICE, BUT AFTER
THIS PERIOD OF SELF-CONTROL, I HAD JUST ENOUGH.



SO, I DID NOT THINK ABOUT DESSERT, AND CERTAINLY NOT ABOUT A SNACK, MY NEW
REGULARITY WAS BASED ON BREAKFAST, A LIGHT LUNCH, AND A GOOD DINNER, AND NOTHING
ELSE.



OVER THE PAST 14 WEEKS, I HAD GOTTEN USED TO THIS RHYTHM AND NO LONGER FELT LIKE
THINGS AS COOKIES OR CHIPS. NOTHING LIKE THAT. NOR WAS I TEMPTED BECAUSE I NEVER
BROUGHT ANY OF THAT INTO THE HOUSE.



SO, IN THE EVENING I DIDN'T FEEL LIKE SNACKING. I HAD ADJUSTED TO THE FACT THAT
THERE WAS NOTHING TO FIND AND MORE IMPORTANTLY I WASN'T GOING TO RUN AROUND
LOOKING FOR IT (ANYMORE) I DIDN'T CRAVE IT AT ALL.

MY BODY HAD ADJUSTED TO THE NEW LIFESTYLE. WHAT I DID DRINK IN THE EVENING WAS A
GLASS OR TWO OF WATER AND OCCASIONALLY A CUP OF TEA WITH A SWEETENER.
I HAD ALREADY LOST 14.8 KILOS! WEEK 14 ENDED WITH 77.5 KG.


 

--------------------------------------------------------------------------------


WEEK 15


DEAR READERS OF THIS REPORT, I AM AT THE FINISH LINE, I HAVE REACHED IT, I HAVE
JUST BARELY CROSSED THE LINE, BUT DAY DOESN'T MAKE MUCH DIFFERENCE AND IT WILL
COME. WHY, YOU MIGHT THINK, WELL I JUST HAVE TO DO THE SAME AS I DID IN THE
PREVIOUS FOURTEEN WEEKS. JUST STICK TO THE PLAN AND NOTHING SPECIAL. JUST KEEP
GOING! MOTIVATED AND INSPIRED BY THE PERIOD OF WHAT I DECIDED 14 WEEKS AGO,
STANDING IN THE SHOWER.


STICKING TO MY NEW LIFESTYLE AND JUST KEEP GOING. I AM SATISFIED, FEEL HEALTHY,
STRONG AND WILL NEVER AGAIN TAKE SUGAR OR SUGARY PRODUCTS TO ME BECAUSE THAT IS
#1 (ONE) OF OUR COMMITMENT TO HEALTH AND PREVENTING AND/OR CURING OBESITY,
OVERWEIGHT, OBESE OR WHATEVER WE CALL IT.


AGAIN, I AM NOT A DOCTOR OR NUTRITIONIST, NOR A FITNESS SCHOLAR, NO I AM A
PRIVATE PERSON SHARING HIS PERSONAL EXPERIENCES WITH OTHERS THROUGH THIS
WEBSITE.
I AM IN THE SHOWER AGAIN AND I LOOK DOWN AGAIN AND I SEE SOMETHING TOTALLY
DIFFERENT THAN I DID THEN. AMONG OTHER THINGS, I SEE MY FEET....


I DRY MYSELF OFF AND LOOK AT THE SCALE. CAREFULLY I STEP ON IT AND I RESOLVE: "I
WILL STAY HERE; I WILL NEVER GET OFF THAT SCALE AGAIN." KEEPING THIS MOMENT
FOREVER. BECAUSE WHAT I SEE MAKES ME HAPPY AND PROUD: 76.7 KG. THIS IS WHAT I
DID IT FOR, ADMIT IT, IT WAS A LITTLE HARD AT TIMES BUT NEVER DIFFICULT.


AND WHAT SPECIAL THING DID I DO? JUST LIVED, CHANGED MY DIET, RENOUNCED SUGAR,
MOVED MORE. THAT'S ALL BARRING THE HELP OF GREENJUICE WHICH I AM SO USED TO BY
NOW THAT I MISS IT WHEN I FORGET TO TAKE IT ONCE. GREAT PRODUCT. GREENJUICE FROM
NUTRIBITES, SEE LINK BELOW.
AND I THINK, "SHALL I JUST KEEP GOING UNTIL THE 75?"

 

--------------------------------------------------------------------------------

 * NOTE:


AFTER READING AND FOLLOWING THIS REPORT AND FOLLOWING MY ADVICE, AND YOU FEEL
BETTER, HEALTHIER AND YOU ARE FULL OF GOOD CHEER. BUT. IN ONE AREA YOU ARE NOT
STRONG ENOUGH (YET), PLEASE CLICK ON THE LINK BELOW. YOU AND YOUR PARTNER WILL
BE GRATEFUL AND HAPPY WITH THE SUPER PRODUCT AND ALSO WITH ME FOR ALERTING YOU
TO IT. GOOD LUCK



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