Here’s a great video on how to do push-ups the right way.
I’ve learned something from this video and I’m going to adopt the tips.

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Here are some things I eat when I’m hungry but don’t want to take in too many calories.

bananas:

apples:

olives:

eggs:

surimi:

And don’t forget to drink. Sometimes you’re not hungry anymore after drinking some water.

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I’ve tried it about 3 times. And it really works.
33 lbs. in 4 weeks.
However, I decided to no longer pay attention to carbs but calories. I found out that it’s much cheaper.
And I don’t want to diet all the time. For me, paying attention to calories has become everday life.
It’s not a diet anymore, it’s just normal eating-behavior for me.
Have you ever tried low-carb? Tell me about your with low-carb.
Which way do you prefer - low-carb or low-calories?

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I just found this website with a useful BMR calculator on it.
If you want to lose weight, it’s very vital to know your basal metabolic rate!
You cannot properly adapt your eating behavior unless you know your BMR.

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If your basal metabolic rate is dramatically exceeded every day, then ‘diet products‘ are just a way to ease your conscience.

Don’t deceive yourself!

Why eat ‘cream cheese light‘ or drink ’semi-skimmed’ or even ‘skimmed milk‘? You can only gain a certain maximum amount of grams each day anyway. So if you take in 5,000 kcal a day you won’t gain weight accordingly.

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For me, the best way to succeed seems to be the ‘calorie-way’. I’m always counting calories. If you’re interested in a calorie table, here’s a nice one:

Calorie Table

It’s clearly structured and has many different groups from beverages to vegetables.

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I consider the word ‘yo-yo effect’ a rather redundant term. It doesn’t really make sense to me. A yo-yo goes up and down - in terms of nutrition its meaning is that you start to change your eating-behavior and end up where you started. What people do now is to give this circumstance a name in order to make it sound better than saying ‘I failed‘.

The other thing is that many people who want to diet obviously don’t see their current eating-behavior as inappropriate. They diet and afterwards…
And this is where it all starts. Most people don’t seem to understand why they are losing weight. Actually it’s because their eating-behavior while they are dieting is ‘more normal’ than it was before. Doesn’t the word ‘afterwards’ then mean that they want to return to the eating-behavior they considered normal before thinking about a diet?

Diets are only there to lose weight for a certain time. In order to stay ’slim’ for a longer period of time or even forever you have to change your entire eating-behavior. Bearing that in mind you actually don’t have to worry about a so-called ‘yo-yo effect’. It’s simply a synonym for ‘failure’.

Always bear this quote in mind when thinking about a change!

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At the moment I’m trying to pay attention to how many calories I’m taking in. When I started changing my eating behavior my basal metabolic rate was about 2,000 kcal per day. At the moment it’s about 1,800 kcal. So I always try to stay below this figure.

At them moment my nutritional protocol looks like this:

In the morning: cereals with yogurt or milk (accounting for approx. 500-600 kcal)
At lunchtime: fish, beef, pork, chicken, salad, etc. (accounting for approx. 600-700 kcal - the right combination can fill you up for several hours)
Now and then: eggs, surimi, small sausages, apples
Dinner: fruit salad (accounting for approx. 200-300 kcal)

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At the moment I like working out at home better than going to the gym. Sometimes it takes just a little obstacle to not go to the gym. And besides that it costs money. Why not workout with your own body weight at home? All I need is the floor and (in my case) a fire ladder on the roof of my apartment.

My current workout program is as follows:

- 100 push-ups
- 45 pull-ups
- 150 sit-ups

(it takes about 45 minutes every second day)

Sometimes it’s the simple way that lets you reach your goals. Of course it might take a while to get there and it may not be suitable for everyone but it works for me. Meaning, everybody has to find their own way. In order to not give up after the first attempt you might adapt it a little bit. Remember the “3rd component”. It’s all about discipline.

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