After having a stagnant weight of 86 kg (190 lbs) for about two years (I gained weight because I quit the gym two years ago, like to eat junk food and have an office job), I decided somewhere in the middle of November 2011 to lose weight (starting with 86 kg (190 lbs)), shape up my body and feeling well and healthy again.

If one wants to lose weight, one has to achieve a negative calory balance for every day during the diet. This means one has to burn more calories each day that one consumes with food and drinks.

This has to be combined with physical education to burn more calories, which accelerates the diet even more (one does not burn that much calories when having an office job as I do...). And last but not least physical education shapes up one's body...

So what I did was eating protein rich food which almost contains no carbohydrates nor fat, for example cottage cheese, lean cold meat, vegetables and low-carb protein drinks. I abstained from carbohydrate and fat rich food like bread, pasta, rice, sweets and such things, even during x-mas time which was very hard... Against my thirst I drunk mineral water (best) or some sugarless lemonades.

For my physical education, I started at the gym again and did elliptical trainer exercise, 3 to 4 times a week, each time at least for 1 hour and burning each time between 500 and 650 calories. After each training I just took a low-carb protein shake so I didn’t do any carboloading again.

In the beginning of February 2012, I achieved my goal of 68 kg (149 lbs), and my body was shaped up again as it was more than two years ago. I am lucky that I don’t have excessive skin at my belly after my diet and I look like I never had more weight…

The discipline which I need now and for the future is to keep me motivated for my elliptical trainer exercises and my low-carb-low-fat nutrition for the rest of my life…

But I feel well and healthy again, and am in a very good mood since I lost my weight.