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

 

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!

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.

 

 

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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.

Week 1

Weight 92.3 kg

As always, I was awake in time to watch the first morning news, NPO 1, then RTL 4 and then briefly on RTL 6, Hart van Nederland. All that from my bed.

I said goodbye to my pleasant and warm 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, "To improve my health."

"This is not going well" I thought but that is about to change.

After being dressed in way wide jeans 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 the garbage can. Cookies, chips, candy, syrup waffles, soda (despite the deposit), drinking yogurt, sugar, anything and everything went into that bin.

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 at that moment and to be 100% motivated again.

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 100%.

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 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 try to quit that too. In a measured way, by using less and less.

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.

Summing up the first week:
Make your final decision.
Think it through.
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.
Find allies.
Make sure there is absolutely nothing 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.

Week 2

I started looking into making smoothies. I had heard about them on a regular basis but had never thought about buying 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 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 all.

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. 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 blender, fruits and fresh vegetables suitable for smoothies. I can say almost anything goes.

Just see what you like and what is good for you.

I also put in different seeds like chia seeds and also uncooked oatmeal. With a good blender you won't find any of that. 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 sweeteners and 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, but I don't drink any of them.

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 with a sweetener.

I also want to get rid of artificial sweeteners, so just pure coffee and tea without making it sweeter than it naturally is. So far it is not very easy, but I want to achieve it by slowly reducing it. So, from two sweeteners in tea to one, then half, and then gradually reducing.

I am already halfway there because I only have one sweetener in my coffee. My goal is to be off everything by the end of March, so no sugar (already done) and soon no artificial sweeteners and sweeteners.

Set goals, do it, and work towards it.

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 a permanent look around you 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 for a long time?

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.

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 be seen, especially in the dark.

At the end of the second week, I weighed 90.5kg.

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 bike.

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 produce does not lose any of its quality because it is frozen very shortly after being picked and processed at a fast, low temperature.
Frozen produce is 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 and to keep them from being too thick.

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.

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 question.

Especially be careful about combining supplements if you are taking certain medications due to your medical condition. Always find out first if one can be combined with another. I recommend doing your research.
The people at 'Tonic Greens' deal with this every day and are perfectly capable of giving you good advice before you buy.
I do not take any other supplement than Greenjuice, the original finds it hereunder just clicks on the picture.

At 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.

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Week 4

Hooray, my weight is going great. I'm pretty much on track. In my humble opinion, you shouldn't lose weight too fast. That's not my point, I want to lose weight permanently, I want to keep my new weight and figure. The most important thing is my health and therefore my figure.

I know from previous attempts that there are many methods to lose a lot of weight quickly, but I feel that your body should adapt to a new way of life slowly.
That way you are more likely to succeed and keep feeling good and healthy.

If you're doing one of those fast diets, like at least 2-4 pounds a week, or more, that's way too fast, your body has trouble adjusting, you don't feel good, you don't feel good in your skin. If you eat almost nothing for three weeks, yes, you will lose weight, but that is not good, you will end up in the so-called "yo-yo" effect.

Your skin, which results in rapid weight loss, becomes much too loose, especially if you are a bit older. Your skin also needs to adapt and become firmer. You can do that with regular exercise.

I really started to intensify that after the third week, I even started a channel on YouTube called "Senior Fitness by a Senior" where I am the senior doing it for, also according to my own experience.

No heavy exercises, no equipment, no machines, nothing like that. The heaviest I lift in my (almost) daily exercises is 2 kg. While I advise my subscribers to use a half or at most a one-liter bottle when necessary.

I will post a link here that will take you directly to that YouTube channel. If you like it, don't forget to subscribe. I would really appreciate it.
Fitness for Seniors from a Senior - YouTube

I live in a nice but not very big apartment, unfortunately I do not have a separate room for fitness, but I do it anyway, every day and when the weather is good outside, in the woods. This is how I keep myself fit and flexible.

The combination of eating and drinking sensibly and some exercises that help. And if it helps me, it will help you, that's for sure.

Of course, if you have a disease, I understand that, and I think everybody around you does, too, but still, a good, healthy, balanced diet is not going to hurt you.

Look, sometimes you have to be strong, true to yourself and your good intentions. Most of the "waste gurus" say that it's not bad to sin once in a while, and maybe it is, but I don't want to be tempted. I want to be strong and steadfast.

I WANT TO PERSEVERE!

And I've been pretty successful at that so far. Avoid as much as possible the temptations of things you used to buy regularly. Stay away from them. When I'm at the grocery store, I avoid the cookies and candy section. I don't want to buy it or see it; what I don't know won't hurt me, I'm told.

Every morning and sometimes in the evening I force myself to go outside and walk a little, not really walking but briskly. I watch my phone because I want to walk 5 km per hour. Sometimes I don't feel like it, you know, nice and warm inside the house, cold outside, rain.... But dear people do it. Sometimes you have to force yourself.
Keep your good intentions without exception.

At the end of this week (4) I suddenly weighed 88 kg.
Waw 4 kilos, I began to notice it in my clothes, some things were suddenly too roomy.
What a victory over myself and without a penny of pain.
End of week 4 weight: 88.0 kg

Summary:
Shop wisely.
Buy more frozen fruit and not too much fresh
Take a cooler with you so frozen items don't thaw out.
Make sure you have enough space in the freezer compartment.
Or buy a small freezer.
Let people know what you're doing.
Ask them not to tempt you with sweets, chips, etc.
So that they encourage you and
Eat sensibly!
Find good recipes on the Internet.
Or buy a book of healthy recipes.
Never make too much food, stick to measured portions.
The more you put on your plate, the more you eat!
Stop eating fast food!
Order green juice from Tonic Greens.
Supplement any vitamin and/or mineral deficiencies, e.g. magnesium (find out first)
Consult an expert.

Week 5

Whenever possible I went to a nearby forest. Lovely, especially in the morning, the 'Liesbos' is always pretty quiet, at least in the morning. Most people probably go to the 'Mastbos.  on the other side of Breda, which is a larger forest. The Liesbos is smaller but friendly, with a café-restaurant with a large terrace at its heart.

I pretty much have my own spot there where I like to do my stretching exercises. I try to do 10,000 steps every walkable day, that is, when it's not raining too much.

Just walking, not strolling, at a good pace. If the weather is decent, in my opinion, then I am usually between an hour and a half to two hours into my morning activity of walking and exercising.

I plan to start jogging again, not all the time, but in intervals, so that walking alternates with jogging. I enjoy it, but I am always glad when I get home because in the woods I always get a craving for coffee. There is no better cup of coffee than at home.

Sometimes I go for a brisk walk in the late afternoon or early evening. Walking and the woods really keep me fit and motivated. When you walk along the paths and roads, your brain starts to recharge with ideas, inspiration and motivation. Total refreshment, in other words.

Exercise is certainly as important, if not more important, than a strict diet. I have combined the two with great success, in my opinion. I didn't really eat less, but I did eat more sensibly. I also started drinking a lot of water.
Even when I'm not thirsty, I try to drink at least a liter of water a day in addition to my tea and coffee.

Soft drinks are out of the question, alcoholic drinks definitely not. Lots of fruit, fresh and frozen, little or no bread and potatoes, rice, noodles, pasta like spaghetti have all been eliminated from my diet. I just replace those things with vegetables and salads.

I don't count smoothies as drinks, but I don't count them as food either. In my experience, smoothies are still one thing and another, but they are part of it, as a kind of healthy food.

I find that my lifestyle has changed without much effort. It makes me happy, and the success gives me more and more motivation to continue.

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.

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.

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 in the Nutribites 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

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.

The only sin I have is about 200 grams of fresh Dutch Gouda cheese on the go, once a week.
So, 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/channel/UCvFlVu5NHY118s4DVGNo_pQ

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: 77.5 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

Note: I am going to display balanced daily recipes on a separate page in a few days. Recipes that are easy to prepare and excel in terms of healthy eating where you will not go hungry. Stay connected.