Mein Weg zum Traumgewicht: 8kg in 6 Wochen verloren.

My path to my dream weight: lost 8kg in 6 weeks.

Reading My path to my dream weight: lost 8kg in 6 weeks. 11 minutes Next My path to my dream weight: lost 20 kg

Losing weight looks so difficult from the outside. Weight is such a difficult topic anyway, hardly anyone really talks about it openly. And there is so much misinformation circulating these days that hardly anyone knows what "eating right" even means anymore.

Luckily, I have now found a way to determine my own weight. This has helped me lose 8kg in the last 6 weeks. Because I find other people's experiences very motivating, I would like to share my experiences today.

Why am I losing weight?

“I want to be slim again” sounds so banal, but that’s what it boils down to. When I look in the closet, I no longer want to think about which items I have too much belly for at the moment. I want more clothes to fit me when I go shopping. At the moment, a lot of things look like disadvantageous Shopping is no fun like that. Not to mention that XL didn't fit anymore and XXL is difficult to find in "normal" stores.

I miss sport too. The fun of exercise. The feeling after sport of having done something. Last year I tried rope skipping for fun. But after a few attempts I was too worried about my joints as I was 30kg overweight.

At the moment I'm so unathletic. I don't know how I'm going to get all my weight moving. Yoga would be nice again. I used to enjoy doing that. Unfortunately, that's why I know exactly which exercises would make my fat stick. I just don't want that feeling.

This is how I started losing weight

In January I was @erzaehlmirnix into my Twitter timeline. That's how I came across her book " Overcoming Fat Logic (view on Amazon)* ".

Fat logic is the half-truth and untruth that is circulating about nutrition, health and the body. Nowadays, everyone has their own pack of fat logic that they picked up somewhere at some point. The book uses studies to show why each fat logic is wrong.

My personal craziest fat logic was: "Many thin people can eat whatever they want because their metabolism is simply much faster than mine." For me, that was a fact. Well, a study found that thin people can eat whatever they want because they don't want to eat much. Fatter people want to eat more. Sometimes it's that simple.

Little by little, the book destroyed all my excuses. In the end, it was clear: it was my own fault that I weigh too much. Now that's tricky, because:

Is it all just fat people’s own fault?

Yes and no.

Yes, because in the end it comes down to a simple formula: If you consume more calories than you burn, you will gain fat.

Yes, because everyone actually has control over their own food.

No, because fat people are not always aware that there is a problem.

No, because “changing your diet” is a change in behavior. Changes in behavior are usually difficult.

Despite all the studies on the risks of being overweight, I personally wasn't really sure when being overweight became harmful. I knew that obesity was bad. But I wasn't sure at what weight it started. I only weighed myself once or twice a year. Was my weight high? No matter, my fat logic took over: "It's not about the weight, the main thing is that it looks good." And: "A few extra kilos aren't so bad." The escalation: "A real man has a bit more weight on his ribs anyway."

My body feeling was the same. I somehow thought that you would notice if you were too fat. How could you not notice? Well... It goes like this:

Over the last few years, my weight has changed from time to time. For a while, I consciously ate less and lost a lot of weight as a result. My living circumstances changed as a result of moving. After my training, I abruptly stopped exercising.

Looking back, I have to say that I no longer have any idea when I weighed how much. Three and a half years ago, I moved from Frankfurt to Bremen. How heavy or how big of a belly did I have? I have no idea. In Bremen, it got heavier again, I know that. But how much and over what period of time? Were there any "stable" phases in between? I have no idea, I would have to ask those around me for their opinion.

The starting signal

After reading the book, I knew: You're going to do this now. You'll feel healthier and better. And also a feeling of: "It's so easy, it'll work!"

So: Body scale on Amazon (including measurement of body fat percentage*) ordered. Weigh yourself daily. Count calories exactly (free on fddb.info , including app). Calorie requirement per www.diaethelfer.com calculated and set a daily goal.

The book itself does not recommend counting calories as a panacea. "Eat half," low-carb, Weight Watchers, and the like work - as long as you eat less than you burn. It is precisely this freedom that makes the book so worth reading.

The hard numbers

For comparison: I am 27 years old and 1.83m tall. My target weight is 74kg. That is exactly in the middle of 64kg - 84kg, the medical ideal range for my body. 75kg is a kind of optical threshold for me, I just want to be under that. Of course, if I ever feel unwell or things get weird, I'm happy to live with more kilos. But it should be in the healthy range, under 84kg.

In mid-2015 I must have been at my highest weight to date of around 105 kg. By the way: At that weight I am already obese. Yes, you read that correctly. Diabetes, heart disease and other unpleasant things become real risk factors. I emphasize this so much because I myself had a completely wrong idea of ​​when obesity actually starts. I would never have thought that I was already obese at that point.


On August 15, 2015, I weighed approximately 105 kg, which gives me a BMI of 31.4 and is therefore obese.

On January 28th, 2016, I finally started counting calories. I weighed 99.9 kg, had a BMI of 29.8 and a body fat percentage of 24.3%. The picture here is from January 18th, 2016, which is probably about the same weight. At that time, I was borderline obese.


On January 18, 2016, I weighed about 100 kg, which, given my size, is no longer considered obesity.

Since then, I've been weighing myself every day. The scales not only measure my weight, but also my fat, water and muscle mass. I find this very useful because it gives a good overall picture in the long run. The problem is that, thanks to water retention in the body, food in the stomach and digestive tract, and other factors, my body weight can fluctuate by several kilos. That's why the line looks so unsteady.


My weight history from January 28th 2016 – March 8th 2016.

Over time, the same rhythm always emerges: slight increase, greater decrease, slight increase, greater decrease… In between there are “plateaus” where the weight hardly changes for several days.

The knowledge that the book provides about weight loss is very helpful. All of these developments, plateaus, etc. were predicted in the book. When I reach a plateau or gain weight, I know exactly: you have used up more than you have consumed. Your body is storing water. The gain just means that you will go down even more afterward.

On February 20th I weighed 94.2kg (BMI 28.1). It looked like this:


On 20.02.2016 with 94.2kg (BMI 28.1)

I started getting compliments about how I had lost weight. Overall, I think that 5kg more or less is already visible on my face.

I'm now down to 91.7 kg. I can tighten my belt three holes and my tighter pants fit again. That's fun.


On 09.03.2016 with 91.7kg (BMI 27.4)

The calories

My daily goal is 1,630 kcal. That corresponds to about 80% of the daily requirement of my target weight of 74kg (without exercise). For comparison: a bar of milk chocolate (100g) has an average of 535 kcal. A slice of bread without any toppings has about 120 kcal.

There are different ways to choose your personal daily goal. I've decided to go for 80% of your target weight so that I only have to get used to a low calorie count once. That's fine and I'm looking forward to being able to eat several hundred extra calories per day on the home stretch.

How is it going so far?

The first few weeks were surprisingly easy. It was just strange to start with, eating differently. I discovered hidden calorie bombs that I hadn't been aware of before. In the past, I liked to eat a big breakfast at the weekend, eat a big dinner and then treat myself to something sweet. That can't work. But I had never thought about it before.

Most things are not difficult for me to give up. Counting helps me to know how many calories something has. In other words: how expensive it is in relation to my daily budget. I know how much I like it - or don't like it. Things that don't taste good enough in relation to the number of calories are eliminated.

Ultimately, I really enjoy it. I never have to feel guilty when I treat myself to something. I'm only now realizing how often I used to suppress this guilty conscience. To be honest, I now eat more sweets than before and still lose a lot of weight - because I counteract this with the main meals.

Vegetable-heavy dishes work well for me (you could say vegan dishes). Vegan chili or vegan curry. Super tasty, nice and spicy and hardly any calories! Even large portions of 500g only have 200kcal. That means: a full bowl of cereal with curry has fewer calories than half a bar of chocolate. That makes eating fun.

My personal tip for cravings: make jelly with sweetener. It has hardly any calories. In the first few weeks I ate more of it than I was willing to admit.

What happens next?

According to the calculations, I should reach my target weight in 3-4 months. I can hardly believe that it would be so easy. That would be amazing!

I'm not afraid of failure, it's just too easy for me at the moment. I can't say it often enough, because hardly anyone seems to believe me: I enjoy food more when I count it, because I get more enjoyment out of the calories and still lose weight.

If you now feel like doing something for yourself, get the Fat Logic Book* and discover the fun of being able to determine your own weight. Feel free to contact me if you have any questions.

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