I would like this to be my final post on the topic of "how I managed to lose weight," so it will be a bit longer.

We already possess all the technical knowledge—we understand that we need strong willpower, determination, and we know what calories are.

Now we've reached the point where we can recognize that calories alone are far from sufficient. The human body isn't merely a furnace where fuel is added to generate heat.

If you're significantly overweight and begin counting your calorie intake, you'll likely see some initial weight loss. However, this may not meet your expectations, and progress will eventually plateau. But don't let this situation discourage you, and above all, don't give up.

If a person is overweight, they most likely have insulin resistance. In such cases, the insulin continuously circulating in your bloodstream literally prevents fat cells from releasing any fat. As long as there is even a small amount of insulin in your blood, you won't lose a single gram from your fat stores, regardless of how much you might starve yourself. If it becomes absolutely necessary, your body will start breaking down muscle instead. In this scenario, weight loss equates to muscle mass loss, which is definitely not what we want. I have many posts about insulin resistance on my videoblog.

Logically, the first step is to eliminate the excess insulin. If only I had known this information sooner! Everything would have been simpler. How do we eliminate it? It probably won't surprise anyone that it's akin to overcoming any addiction: we limit what causes it. Insulin resistance is triggered by the constant presence of insulin in the blood. But it's not there without reason. It's there because you are constantly eating something—five meals a day, and still nibbling on something in between. I know this pattern very well. Let's aim to eat a maximum of three times a day and refrain from eating anything between meals. Absolutely nothing—no apple, no banana, not a single piece of candy, not even coffee with milk—just water, tea, or coffee without sugar or milk. Ideally, we should try to ensure that at least 12 hours pass between the last meal of one day and the first meal of the next day.

If we gradually adapt to this regimen, we can begin to focus on calorie intake. But remember, your adaptation process should be gradual; you cannot go from five meals a day to three meals a day just like that. You risk a sudden drop in glucose levels, and your body will compel you to eat something. Believe me, you will not be able to resist.

So how should a normal day look like.

1. Ideally, start your day with a savory breakfast—such as eggs, avocado, cheese, salami, or even bread with salami, or some canned fish. Please avoid sweet bread with jam or flavored yogurt in the morning, and especially refrain from drinking sweet cocoa or orange juice. The best option is to begin with warm water mixed with lemon or ginger-infused warm water, which prepares your system for the incoming fuel and helps prevent a glucose spike if you later consume something sweet.
2. For lunch, aim for a complete meal; don't forget to include proteins and fats, as they naturally occur together. If possible, start with a salad or vegetable sides. Follow with meat, if available, and save the side dish for last. You don't need to skip dessert or sweets. If you enjoy sweets, feel free to indulge, but ideally right after your lunch, rather than between meals, and consider it a source of joy rather than just food.
3. Have dinner early enough to allow at least two hours without food before bedtime. If you plan to sleep at 10 PM, have your last meal by 8 PM. Use dinner to make up for any missing calories from the day.
4. Ensure you get enough fiber; it's more about diversity than quantity. Place some nuts and seeds in a small container, and when you have lunch or dinner, add a little to your meal. Your gut microflora will appreciate it and reward you.

If you can adapt to this way of life, you will certainly succeed in shedding excess pounds. Remember, this is not merely a weight loss plan; it's a recipe for a lifestyle change, of which one outcome (the less significant one) is weight loss. It's not a diet that you follow and then revert to your old habits.

Be mindful when selecting your carbohydrate sources. It's preferable to have potatoes as a side dish rather than white rice. Sourdough bread is a better choice than white bread. When you crave pasta, opt for a legume alternative, and if you're thickening a sauce, use chickpea, almond, or hazelnut flour. Avoid cookies and biscuits with an ingredients list longer than an ancient epic.