The Most Common Questions About My Life Change

These are the questions I am asked most often when people hear that I lost 35 kg.

How did you lose the weight and keep it off?

Through healthy eating and regular exercise. I treat this as a lifelong lifestyle change rather than a temporary diet.

What do you eat?

Weight loss does not have to mean starvation. I now eat more food by volume than I did before, but I replaced much of the chocolate and fast food with nutritious ingredients and home-cooked meals.

I aim for a balanced diet that includes whole grains, fish, dairy products, fruit, meat and fats.

When will your fasting end?

I am not fasting. A short-term diet would not support the permanent change I want. Maintaining healthy eating and exercise habits helps me avoid the cycle of losing and regaining weight.

How do you feel after losing weight?

I feel as though I have finally arrived. Instead of constantly thinking about my weight, I can focus on many other enjoyable parts of life. I feel freer, more confident and lighter, both mentally and physically.

Do you exercise?

Yes. After concentrating on endurance exercise, particularly running, I shifted my attention toward strength training and building muscle. I try to visit the gym after work whenever possible. Some weeks that means five sessions; during other weeks, I cannot go at all.

Is healthy food expensive?

It does not have to be. I now choose to spend more on some high-quality and sustainably produced foods, but eating well is possible on a small budget. Basic ingredients such as carrots can provide an inexpensive vegetable side dish when roasted with salt, pepper and olive oil.

Do you count calories?

I counted calories for about a year and a half to learn more about the nutritional value of food. I later began trying to rely on my intuition again.

During one stage, while moving from 75 kg toward 65 kg at a height of 1.76 metres, I aimed for about 1,600 calories per day. Calorie needs vary between people, and I have reservations about calorie counting despite finding it educational.

How do you eat well on stressful days?

1. Plan ahead. I prepare breakfast for the week on Sunday evening. Lunches and dinners can also be prepared in advance.
2. Keep convenient, nutritious choices available. I bring snacks such as nuts, grapes or homemade muesli bars to work instead of relying on sweets.
3. Shape your surroundings. I avoid keeping many highly processed convenience foods at home.

What do you do when weight loss stalls?

• Be honest with yourself and review your routines. Consider what you regularly eat and how much movement is part of your day.
• Add exercise when dietary changes alone are no longer producing progress.
• Do not weigh yourself too frequently. Use consistent conditions and remember that body weight fluctuates with water retention and changes in muscle.
• Do not let a single measurement determine your mood or sense of progress.

Do you have difficult phases, and how do you stay motivated?

Of course. There are periods when I feel like abandoning everything. Willpower alone is unreliable, so I depend on habits and routines. Choosing vegetables and fruit instead of chocolate eventually became an automatic part of shopping. Once a behavior becomes habitual, it feels like an ordinary part of life.

How do you deal with cravings?

I try to prevent intense hunger by eating balanced meals regularly. A filling breakfast—such as oatmeal with egg whites and fruit—works well for me. I also keep few sweets at home.

I do not treat particular foods as completely forbidden. If I genuinely want an ice cream, I may have one. Most of the time, however, a bowl of quark with fruit is now an easy and satisfying choice.

What does your partner think?

My partner was an important source of motivation because he had begun a similar journey a year earlier. He never pressured or criticized me. Fitness and nutrition have since become shared interests, and we enjoy spending time outdoors and exercising together.

Can healthy eating and exercise become an obsession?

Yes, and this requires care. It can be difficult to balance deliberate weight loss with an intuitive lifestyle. Learning recipes, following fitness routines and joining online fitness communities may become consuming. It is important to watch for unhealthy fixation, disordered eating or exercise dependence and seek qualified support when necessary.

Do you need protein powder or special fitness foods?

No. Protein powder is a small part of my mostly natural, balanced diet, and I sometimes use it to add variety to recipes. It is not required for weight loss.

Protein can also come from ordinary foods such as eggs, chicken, meat, lentils, quark and nuts.

Did losing weight leave you with loose skin?

My body changed significantly. I have stretch marks and some loose skin around my chest, upper arms and thighs. One reason I pursue strength training is to make my body feel firmer, although I do not have large folds of excess skin.

What comes next?

This lifestyle change is intended to last. I plan to continue eating mostly balanced, filling food and exercising regularly. My current challenges are moving away from calorie counting, estimating portions more intuitively and progressing with strength training.

What is the central lesson?

Lasting change comes from sustainable habits rather than fasting, extreme restriction or perfect motivation. Planning meals, moving regularly, allowing flexibility and responding calmly to setbacks make a healthy routine easier to maintain over time.