“I wanted to lose weight. I made a change. The first effects? After 4 days”

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I have always liked physical activity, but it did not go hand in hand with healthy weight loss. Even though I often ran and went to the gym, I would come home later and lie down in front of the TV with a can of soda and my favorite chips. I was relieved when I noticed that after the gym I feel better and my body looks cooler, but when I reach for fast food, this effect does not last long. I felt like in a vicious circle and it made me introduce a habit into my everyday life that changed my life for good. The kilos dropped week after week, and I just felt good.

“I came to the point where I felt that despite many physical activities, I did not see the effects and did not feel good in my body”

As I have always checked myself regularly and was aware of my body, I could feel when my body was sending certain signals to my brain about what was good and what was bad for me. This often manifested itself in well-being and general appearance. When I ate too much, I swelled up, and when I was overtired, it made me want to vomit. And although it seems trivial, it was easier for me to live with this awareness. I also came to the point where I felt that despite many physical activities, I did not see the effects and did not feel good in my body. I wanted a change.

A nutritionist friend told me to start with food and recommended that I test a diet that has an eating window.

It consisted in eating meals in specific time frames, i.e. individually set hours. If I ate breakfast at eight o’clock, then I ate dinner no later than eight o’clock in the evening. I did not feel that it was a restrictive diet, and after two days I noticed the first effects. I was feeling better. I also noticed my stomach was flat. In the long run, it also influenced the positive rhythm of the day and improved my sleep. I just felt lighter and the pounds were flying off.

Eating less and more often means that our digestive system is not burdened

An optimal diet, i.e. a balanced diet, is one that guarantees the supply of the body with the right amount of nutrients. If we assume that we want to lose weight, we must eat healthy and varied, and above all, regularly. During the day, we should eat five meals at intervals of 3-4 hours. Try not to snack between meals. If this is a problem, try changing your eating plan to a more filling one – increase the amount of protein and fiber. Eating smaller and more often means that our digestive system is not burdened and meals burn a little faster and easier. Regularly consumed food protects the body against drops in blood sugar, and also has a good effect on brain function. The diet must not lack products that support weight loss:

• vegetables and fruits,
• wholesome dairy products without added sugar (e.g. cottage cheese),
• eggs,
• fish,
• coarse grain groats and natural oat flakes,
• herbal infusions for better digestion, e.g. mint and lemon balm.

It is worth remembering that weight loss should always be carried out with common sense. The healthiest is to lose a maximum of 1 kg per week, and the caloric deficit itself is the key to success.