Experience report by Katrin (42)
I recently completed a 12-month weight loss program. Weight loss was sometimes difficult and frustrating, but it also had some unexpected side effects.
The first is that I now perceive my body much more consciously than ever before: how it feels, what it needs and what signals it sends me when to eat or stop eating. My relationship with food and drink has also changed for the better – I’ve found foods that taste good to me!
And because I’m not so overweight anymore, people treat me differently too – they’re friendlier and less inclined to judge. The path to better health is rewarding in many ways. But sometimes you just need an extra dose of motivation to get started. Here is my story:
I have been a bit overweight for most of my life. It started in my childhood – I was always the fat guy in the class. And it got worse the older I got.
When the twins came, my body went crazy
After the birth of my twins 10 years ago, I gained a lot of weight again. I became more and more dissatisfied with my appearance and felt sluggish and uncomfortable. Instead of doing sports, I hid in the everyday, found fun in cooking and repressed the stress with sweets.
When I was 39, I was finally clearly obese. I weighed over 100 kg and had heart problems and very poor blood values. My health suffered as a result. I naturally had high blood pressure and high cholesterol, and my doctor told me that I would be at risk for heart disease and diabetes if I didn’t lose weight.
Then came what had to come…
Shortness of breath and heart piercing – the last warning!
The alarm signals became more frequent and intense, so I finally went to the doctor. It turned out that I had developed obesity-related heart disease and my weight put my life at risk. I was shocked!
I decided to make a change and started researching healthy eating and exercise on the internet. I knew I had to do something about my weight, but I didn’t know where to start. A friend recommended a fitness and nutrition coach in our city.
A change in diet and a new fitness program under guidance changed my life completely. They did not make it more tedious, but easier. In just 12 months I lost 30 kg and got my health under control again.
Now I can do things I never thought possible, like hiking and playing with my kids. I sleep well and carefree again. Movement is no longer agony.
If you are struggling with your weight, you should not wait like me until you get the red card shown by your body. Get active, but not like me at the last minute. Find a fitness coach or nutritionist in your city, be it for an hour a week, because you need his advice and energy – better now than later.
This is how my fitness coach helped me
I’m not going to lie to you: losing weight is hard work and in the beginning also renunciation. But in the end, it’s definitely worth it. And believe me, I know that from experience. That’s how I started training…
First, the coach let me start jogging. I thought I was going to die, but he kept encouraging me to keep going. After a few weeks, I was able to jog for 30 minutes without stopping.
Then he asked me to row with the rowing machine. It was really hard at first, but after a few weeks I was able to row for 20 minutes without interruption.
Eventually, he let me start interval training. You alternate between phases with high and low training intensity. For example, you can sprint for 30 seconds and then walk for 60 seconds. This was really difficult at first, but after a few weeks I was able to do it for 30 minutes without interruption.
Change of diet to lose weight and get fit
I used to eat a lot of unhealthy junk food. I ate two portions of lunch and drank Coke throughout the day. I snacked on cookies and other sugary snacks. But now I’ve changed my diet to lose weight and get fit.
I left out processed foods and replaced them with healthier ones. I only eat a small portion for lunch and drink water or tea instead of cola. I also eat a lot of fruits and vegetables as well as lean protein sources like chicken or fish. In addition, I started exercising regularly, which has helped me to tone my body and the new eating habits support the body in this.
Overall, these changes have helped me feel better both physically and mentally.
Healthy foods to lose weight
I still follow a few simple rules so that the diet success is maintained. These foods make it easier for you to maintain your weight:
1. Fruits and vegetables: They are low in calories and many nutrients, making them ideal for losing weight. Eat a variety of fruits and vegetables to get the most benefit.
2. Lean protein: Protein makes you feel fuller for longer and can help you lose weight and build muscle. Choose lean protein sources such as chicken, fish or tofu.
3. Whole grains: Whole grains contain more fiber than refined grains, which can help you feel full and lose weight. Choose whole wheat bread, whole wheat cereal and whole wheat pasta.
4. Healthy fats: Healthy fats provide a good feeling of satiety and can help you lose weight. Include healthy fats from nuts, seeds, avocados, and olive oil in your diet.
5. Water: Drinking plenty of water can help you lose weight because it hydrates you, fills you up, and thereby prevents overeating with meals. Drink 8-10 glasses of water per day.
It’s worth picking up!
In just 12 months I was able to lose 30 kg with a lot of willpower and the support of my fitness coach. I am so grateful to my coach Thorsten for helping me achieve my weight loss goals and be healthy and fit again. The Internet has also helped me a lot, because health portals and magazines for fitness and nutrition provide tips and instructions.
I found it particularly important that the family stood behind me. They accepted me, before and after. They ate their way through my healthy cooking experiments, without grumblings and growls. They have accepted that I have scheduled part of our not-so-lavish income for one hour of health coaching per week. These difficult phases are now over, and that is probably the most important message of my report: once you pull yourself together and consciously change, your whole life will benefit.
The last check-up with my family doctor took place last week. And what can I say: My biological age has dropped by 15 years since then, says my doctor. My body is now back as it should be for a woman my age. At least without any visible damage – lucky!