Tag: healhty lifestyle

Did nothing again today. Second day without any workout. Just went to the shop to buy sport clothes.

While the progress sounded slow until now, I’m starting to see progress. I think the weight on the scale don’t say it all. I also think that fat is getting burnt at a much higher rate, and that it will show on the scale. As the walk doesn’t cause any pain, I guess the body is done with its adaptation for this workout, and that I have adapt to the diet too.

My first conclusion would be to say, in the first 1-2 week, on regular workout, the body and mind adapt. This phase done, progress start to show up.

My second conclusion would be during long walk, the body learn to burn energy from the fat storage, much like in a diet.

Finally, my third conclusion is that the results depends on many factors, such as the starting weight, global health condition, past life style, etc, and that everybody will see different progress at different point in time. For me, it was a slow start, and traction seems to happen. I just feel it.

To confirm those 3 assumptions, I will continue this current lifestyle, especially now I feel things are changing.

I also see 1 month as a body month, not a human month. Human and body time are different, and it’s not because quick results are always expected, that the body have or will to produce the results we expect in the timeframe we expect.
My guess is as long as we do it right, meaning, progressive and regular workout and healthy balanced diet, time (body) will make it happen, sooner or later.

As time goes, we also learn our body, adapt to workout and diet, naturally and easily becoming able to improve things. What seemed healthy on day 1, a good workout, etc appear differently as time goes. Also, as the processus is progressive, it goes a long way: if I was eating the way I do today starting from day 1, it would have been a bigger jump compare to a progressive change, and as such, a more difficult change not necessarily a healthy one. The things is to listen to its body, and learn what hunger means for example. And to react to that signal, and not for example to an emotional one for example. Obviously, eating healthy and avoiding carbs as the cause hunger and are addictive.
In my case, I removed the platzli and I’m eating mostly salad, which I found delicious and able to feel full. There is also the time frame to eat, the little change we put on the diet, between 2 days, listening to what the body feel to eat.

Of course, time will come soon to change the workout routine, hitting the gym. I wouldn’t be able to do these long walk on week day as I can do today, but this one month incubation period will have allow to adapt (body, mind, diet, workout, fitness, learning and discovering preferences and defining new objectives) and to become aware and to evolve in the right direction, higher, better.

By the way, found a useful online tool, to know important things about the metabolism: https://tdeecalculator.net/

Also that:
– Sleeping well and between 7-9h a day
– Drinking lemon juice 30 min before meal
– Drinking apple cider 30 min before meal
– Drinking green tea
– Drinking water
All together, help to achieve better results

Slow process but moving forward!

Added olive oil and green tea to the “diet”. Cutting carbs where possible in the favour of fat (keto “diet”). Typical daily meals includes:
– jack fruit
– parmesan cheese
– few light bred slices
– salad
– anchovy
– pear
– green tea, olive oil, coffee, water
– supplements:
Vitamin C, Omega, Electrolyte, Iron, B12, Probiotics, Folic Acids, Magnesium, Calcium, D3, multivitamins and minerals), Q10.
Sometime, proteins powder.
– Eating between 2 and 6pm. Few time later

Watched yesterday a documentary. Learned lot of very interesting things.
Among them, eating slowly as it take 20 min for the stomach to notify the brain that it is full, after it is full, the importance of the Calcium and Omega (but many others matter too), the importance of eating bio (more nutrients, almost no pesticides), etc.
In French: M6, RTS (1, 2, 3).

But one that kept my attention is the ketogenic (or keto) diet: it mimic the fasting effect and produce results. I will give it a try from now. One of many video here (English).

Slept again most of the day. Noticed many body changes. Things are happening physically and mentally. The first week are like a period to pass. Once done, the journey really begin. The body seems to have adapt to a new lifestyle and ready to support it, making it easier. The mind is motivated by the initial results and build a routine that it also support. It also knows more things that will allows reaching results in a healthier way Looking forward for more results and Motivated!

Finally, results start to shows daily. -0.8kg in a week. Out of Metformin for the blood sugar, since Wed. Almost -50% for the glycemic index, and 3x less since Jan. All parameters, weight, fat, muscles, tbw are moving in the right direction, meaning the actions taken so far are beneficial for the health.

Watched documentaries yesterday about which sport activity is the most suitable to burn fat. But no matter which activity, I came to realise that what matter is the calories burn during the work out. That’s all that matter, no matter how they are burn. So the question is more, which activity one like the most, is the most suitable for its capacities, and the time one have. To build muscles, its another story.

If I could drop 1/2 kg per day, I will drop 11 kg by month end, for a weight of about 109kg. It means creating a deficit of 3’500 kcal per day. Which sounds feasible!

Heard yesterday that Vitamin C (400mg a day) and Omega 6 play a role in resp carrying the fat out of the fat store, and triggering the release of fat from the fat store.

Yesterday was a resting day. Was starting my workout, but decided to return home, to give a day to my body to do its maintenance things. I really think my legs muscles a more ton. Light pain still. But can’t stop 2 days. Need to move on. Target is 110 kg month end. And we are already Feb 5. Will weight myself less often. Maybe every 3 days. Considering fasting few days too. I will see if I can after the workout today. Should definitely be more creative in term of workout. But I doubt I would stay 4-5h indoor at the gym, as I can do outdoor.

What a great day. No regrets at all to have take a day off yesterday. The first 14 km were made non stop, at a good pace. Then the legs and feet started to get a bit painful but would fad away after 1h later finally.

Sticking on the food below. Changed the timing. Instead of after the workout, I eat a bit a km 15: lentils, jake fruits, cold coffee. Then when back home. 2 salads, strawberries, 5 plätzli spinach. Total: roughly 1’841 kcal, right on target.

Checked the nutrients

Interesting: it shows 22g of proteins are missing, glucides and sugar as well, which I don’t care, but also, too much polyunsaturated fat and sodium (salt).
Surprisingly, 100% come from the salad (sauce). Will check what I can to replace it by something healthier.
Most vitamins aren’t matching the recommended daily intake, but taking vitamins + minerals supplements. Added vegan proteins shake (bio), to complete the proteins intake.

The body must say it is hungry, not the brain. And the regimen above is perfectly sufficient for the body (no hunger). Glad I find something I like and fit almost the target. One things about it: imagine a fresh weather, a satisfying workout, and a well deserved pause, under a little bit warming sun: then bite into a fresh lentils salad, with onion and tomato. Heaven. And then fresh fruits and a great cold coffee. And just before going, fresh water. Wonderful. I wouldn’t have appreciate more anything else, and junk food, never ! Or no more than few time a year. Can’t be more joyful than a healthy fresh food. The food was taken in the 1pm-5pm window. Intermittent fasting. The evening, its coffee and tea. If needed, fresh strawberries, figs or cranberries. Glad it work so far!

Finally, found a cream for the legs. Wow. Never thought it would work. No pain home, after applying it. Discovering every day new things toward a healthier lifestyle. Which is the goal of this journey.

Slow progress. Hoping better results this week. The body is a mystery.
The key I guess is to keep going. It’s not like doing nothing will change something.

Like a cave man stealing for the berries, along the hike:

Otherwise, today:

Feet a bit better compared to 2 days ago. Yep, some pain there. Legs recovering better as well. Energy level maybe +30% since day 1.

Food routine now: 3 salads, 5 pätzli (either mushroom or spinach), fruits, coffee or tea. Around 1’800 kcal/day. All between from now 5:30pm and 20h (intermittent fasting). No craving. The goal is just to get fit in a months and adopt a healthier lifestyle.