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This book is my story. It's about success, the road to it; there's a bit of theory. But mostly, it's about practice - how, in 158 days (the title 5 months and five days), I changed my life and lost 50.5 kg.
A hilarious picture of Pawel Jaronski is circulating the web - a doctor diagnosing a patient, saying, "You are fat. Please don't be fat." The patient thanks him, and the consultation is over. Much weight-loss advice looks similar. Seemingly simple advice that only looks good on paper. Or in a world of superheroes endowed with superpowers.
This is not a book for superheroes. Nor is it a book written by a superhero. It is a story about how to win, despite stumbles and failures. How to learn lessons. How to pick yourself up after successive falls. You will only find advice that works in everyday life. You will get practical advice tailored to the busy lifestyles of today's world. Based on factual foundations and the knowledge of experts in many fields but is complemented by the true story of a man who has faced himself. Or that's what superheroism is.
This book is a record of my story. I won't describe my life, but I will discuss almost four years. It will be about success but also the road to it. The first part concerns the period from 23 August 2019 to 18 July 2022. That is 1,061 days, which can be seen as a period of failure. Or (to paraphrase Thomas Edison), it was a period in which I discovered 1061 ways to lose weight that didn't work. The second part was the 158 days (actually the eponymous five months and five days), during which, using the experiences I had gathered, I changed my life and lost 50.5 kg.
To lose weight, I had to suffer from depression and stage III obesity. Sometimes people with depression say they woke up driving a car in a head-on collision. Me, I feel like I woke up in the vicinity of a coffin with a box of pizza in my hand.
The fact that I have lost and continue to lose weight is the result of the sum of my experiences, not a magical transformation. This is only a book for some. I am not a doctor, although doctors do appear in it. This is not a book to diagnose endocrine disorders or other illnesses (see a doctor about those!). I will not help you all. But if at least a few people benefit from my story, I will still be happy. The fact that I have a circle of people supporting me is lucky. Some people are not so fortunate. But it's worthwhile then to seek help from professionals (psychotherapists, psychologists) who can help in such a situation.
But if my experiences are to help at least one person - it is worth sharing such knowledge. That is why this book was written.
Table of contents
Introduction 5
The story of my dietary failures 6
A little theory about weight loss 7
Caloric deficit 7
Calorie counting 8
Physical activity 8
Drinking water 9
What to want - motivation 10
Caloric deficit - my approach 10
Hunger mode 11
How many kcal do you need to survive? 12
Rate of weight loss 13
Food shopping in practice 14
Achieving a caloric deficit in practice is difficult. 14
Portion sizes and food prices for a 1-person and 4-person family 14
Eating disorders and substantial portions of food 15
XL portions in shops 16
Dr Kwasniewski's diet (optimal diet) 16
Pharmacological support - Meridia 17
Boxed diet 17
Introduction to boxes - convenient and healthy food solutions 17
Types of boxed diets 18
Calories and portions in diet boxes 18
Taste of food in diet boxes 19
Variety in diet boxes 20
How they take care of deliveries 21
How they take care of the after-sales service 21
Only some things are always perfect. 21
How about a stomach resection? About gastrectomy 23
Gastrectomy to lose extreme weight. 23
Benefits of gastrectomy 23
Risks of bariatric surgery 24
Types of gastrectomy 24
Pre-operative preparations 25
Recovery 25
Long-term results after treatment 26
Changing eating habits after sleeve gastrectomy 26
Prices for bariatric surgery 27
Surgery under the National Health Fund 27
The vision of losing 50 kg through surgery and a slow process resulting from life changes 27
Fear of surgery and fear of lack of results from a regular diet 28
Positive examples of bariatric surgery - Tomasz Sekielski and Mateusz Borkowski (a.k.a. Big Boy) 28
Concerns of patients and potential patients 29
Why do people give up before treatment? 29
My first systemic approach to losing weight - #10000steps. 31
The book "One Thing" by Gary Keller 31
Rule of 66 days 31
Regular walking 10,000 steps 31
But why? 32
Regularity and consistency 32
Lifestyle change with support from family and friends. 33
Boredom during a walk 33
Gamification is an element that brings it all together. 34
Endomondo and Facebook 34
What is the result of this approach? 35
A second approach to losing weight – is diet and weight loss assistance. 36
Victor 36
Grzesiek - weight loss assistant 36
Healthy Diet and Cheat's Days 37
Water 38
Take-off time 38
The end and the yo-yo effect 39
Depression and negative changes in daily life 40
How depression can lead to extremely overweight 40
What about clothes? 40
Stress scale 41
An important change in personal life 42
A psychiatrist is no shame. 42
Support from family and friends 43
Change order 44
Weight 44
Potential health problems 45
Tom's comment 45
Sex 46
Self-esteem 46
Work and business 46
Swine comments by fatphobes 47
Daily life 47
Enough of that! 47
Wrapping up in July 2022 48
Inspirations 48
Support from relatives 48
Farewell to depression and the start of the transformation. 48
Approach 3 and last 49
Excuses - why not eat properly or go for a walk? 49
Weight loss assistance vs habits 50
Weight loss assistant vs being alone. 50
Why a weight loss assistant should be a stranger. 51
Price of the assistant's service 51
Action plan 52
Objective 52
Calorie counting and dieting. 52
Suvibox boxed diet 53
Ease of diet selection and ordering 53
Taste 53
Boredom 54
Evaluations 54
Moneybox 54
Prices 54
How was it with my calories? 54
Hunger attacks 56
Cheat's Day 56
Cheat Day - scenario 1 57
Cheat Day - scenario 2 (my approach) 57
Alcohol 58
Traffic 58
Walking 58
Water 63
Application 63
Drinking water 63
Fake isotonic drinks and flavoured water 64
Own internal gamification and regularity 65
Book One 65
Taking measurements 65
Taking pictures 66
Steps 66
Stepler 67
Dietly and Suvibox 67
Samsung's challenges 68
Applications on your phone 68
Some hardware 69
Shoes 69
Costume 69
Weight 70
Smart band 71
What to do while walking 71
Music 71
Audiobooks, Audible and the English language 71
Health 72
Internist 73
Nutritionist 73
Cardiologist 73
Diabetologist 74
Mental health 74
What's next for high school graduates? 76
What has been achieved? 76
What else is left? 76
Your action plan. 78
Action plan 78
Checklist 78
Summary
A hilarious picture of Pawel Jaronski is circulating the web - a doctor diagnosing a patient, saying, "You are fat. Please don't be fat." The patient thanks him, and the consultation is over. Much weight-loss advice looks similar. Seemingly simple advice that only looks good on paper. Or in a world of superheroes endowed with superpowers.
This is not a book for superheroes. Nor is it a book written by a superhero. It is a story about how to win, despite stumbles and failures. How to learn lessons. How to pick yourself up after successive falls. You will only find advice that works in everyday life. You will get practical advice tailored to the busy lifestyles of today's world. Based on factual foundations and the knowledge of experts in many fields but is complemented by the true story of a man who has faced himself. Or that's what superheroism is.
This book is a record of my story. I won't describe my life, but I will discuss almost four years. It will be about success but also the road to it. The first part concerns the period from 23 August 2019 to 18 July 2022. That is 1,061 days, which can be seen as a period of failure. Or (to paraphrase Thomas Edison), it was a period in which I discovered 1061 ways to lose weight that didn't work. The second part was the 158 days (actually the eponymous five months and five days), during which, using the experiences I had gathered, I changed my life and lost 50.5 kg.
To lose weight, I had to suffer from depression and stage III obesity. Sometimes people with depression say they woke up driving a car in a head-on collision. Me, I feel like I woke up in the vicinity of a coffin with a box of pizza in my hand.
The fact that I have lost and continue to lose weight is the result of the sum of my experiences, not a magical transformation. This is only a book for some. I am not a doctor, although doctors do appear in it. This is not a book to diagnose endocrine disorders or other illnesses (see a doctor about those!). I will not help you all. But if at least a few people benefit from my story, I will still be happy. The fact that I have a circle of people supporting me is lucky. Some people are not so fortunate. But it's worthwhile then to seek help from professionals (psychotherapists, psychologists) who can help in such a situation.
But if my experiences are to help at least one person - it is worth sharing such knowledge. That is why this book was written.
Table of contents
Introduction 5
The story of my dietary failures 6
A little theory about weight loss 7
Caloric deficit 7
Calorie counting 8
Physical activity 8
Drinking water 9
What to want - motivation 10
Caloric deficit - my approach 10
Hunger mode 11
How many kcal do you need to survive? 12
Rate of weight loss 13
Food shopping in practice 14
Achieving a caloric deficit in practice is difficult. 14
Portion sizes and food prices for a 1-person and 4-person family 14
Eating disorders and substantial portions of food 15
XL portions in shops 16
Dr Kwasniewski's diet (optimal diet) 16
Pharmacological support - Meridia 17
Boxed diet 17
Introduction to boxes - convenient and healthy food solutions 17
Types of boxed diets 18
Calories and portions in diet boxes 18
Taste of food in diet boxes 19
Variety in diet boxes 20
How they take care of deliveries 21
How they take care of the after-sales service 21
Only some things are always perfect. 21
How about a stomach resection? About gastrectomy 23
Gastrectomy to lose extreme weight. 23
Benefits of gastrectomy 23
Risks of bariatric surgery 24
Types of gastrectomy 24
Pre-operative preparations 25
Recovery 25
Long-term results after treatment 26
Changing eating habits after sleeve gastrectomy 26
Prices for bariatric surgery 27
Surgery under the National Health Fund 27
The vision of losing 50 kg through surgery and a slow process resulting from life changes 27
Fear of surgery and fear of lack of results from a regular diet 28
Positive examples of bariatric surgery - Tomasz Sekielski and Mateusz Borkowski (a.k.a. Big Boy) 28
Concerns of patients and potential patients 29
Why do people give up before treatment? 29
My first systemic approach to losing weight - #10000steps. 31
The book "One Thing" by Gary Keller 31
Rule of 66 days 31
Regular walking 10,000 steps 31
But why? 32
Regularity and consistency 32
Lifestyle change with support from family and friends. 33
Boredom during a walk 33
Gamification is an element that brings it all together. 34
Endomondo and Facebook 34
What is the result of this approach? 35
A second approach to losing weight – is diet and weight loss assistance. 36
Victor 36
Grzesiek - weight loss assistant 36
Healthy Diet and Cheat's Days 37
Water 38
Take-off time 38
The end and the yo-yo effect 39
Depression and negative changes in daily life 40
How depression can lead to extremely overweight 40
What about clothes? 40
Stress scale 41
An important change in personal life 42
A psychiatrist is no shame. 42
Support from family and friends 43
Change order 44
Weight 44
Potential health problems 45
Tom's comment 45
Sex 46
Self-esteem 46
Work and business 46
Swine comments by fatphobes 47
Daily life 47
Enough of that! 47
Wrapping up in July 2022 48
Inspirations 48
Support from relatives 48
Farewell to depression and the start of the transformation. 48
Approach 3 and last 49
Excuses - why not eat properly or go for a walk? 49
Weight loss assistance vs habits 50
Weight loss assistant vs being alone. 50
Why a weight loss assistant should be a stranger. 51
Price of the assistant's service 51
Action plan 52
Objective 52
Calorie counting and dieting. 52
Suvibox boxed diet 53
Ease of diet selection and ordering 53
Taste 53
Boredom 54
Evaluations 54
Moneybox 54
Prices 54
How was it with my calories? 54
Hunger attacks 56
Cheat's Day 56
Cheat Day - scenario 1 57
Cheat Day - scenario 2 (my approach) 57
Alcohol 58
Traffic 58
Walking 58
Water 63
Application 63
Drinking water 63
Fake isotonic drinks and flavoured water 64
Own internal gamification and regularity 65
Book One 65
Taking measurements 65
Taking pictures 66
Steps 66
Stepler 67
Dietly and Suvibox 67
Samsung's challenges 68
Applications on your phone 68
Some hardware 69
Shoes 69
Costume 69
Weight 70
Smart band 71
What to do while walking 71
Music 71
Audiobooks, Audible and the English language 71
Health 72
Internist 73
Nutritionist 73
Cardiologist 73
Diabetologist 74
Mental health 74
What's next for high school graduates? 76
What has been achieved? 76
What else is left? 76
Your action plan. 78
Action plan 78
Checklist 78
Summary
Cechy
| Rodzaj: | audiobook |
| Format pliku: |
 |
| Autor: | Piotr Konopka |
| Język publikacji: | angielski |
| Rok wydania: | 2023 |
| Lektorzy: | Piotr Konopka |