For my next couple of posts I’ll focus more on a home exercise program rather than on dieting. In all fairness, it comes with a meal plan but I haven’t looked at it yet. I wanted to see what kind of effect the program would have if I didn’t change my diet but just worked out.

Yes, I’m well aware that the best results come from adjusting your diet (diet meaning the food you eat on a daily base, not a short term weight loss plan) but I was curious to see just the effect of exercise on my body.

The program I’ll be reviewing is Insanity. I am not a beachbody coach so you don’t have to worry about my review being tainted because I’m trying to sell it to you

The coffeeshop, it is really more of a cafe/restaurant but as most of their customers come here for coffee and cake I’ll keep calling it a coffeeshop, is located in a beautiful building on the townsquare.

It’s raining outside so I’m perfectly happy sitting here and writing while I’m enjoying my “milch kaffee”. Milch kaffee is similar to cappuccino but they use a regular cup of coffee rather than an espresso to make it. All of that is irrelevant though.

As you might have guessed when I said that most people come here for cake and coffee, this particular coffee shop is well known for it’s cakes. Even though they do a wonderful brunch and I’m sure the rest of their food is good as well, the cakes are the main reason for most regulars to come here.

So why am I posting this on a blog related to weight loss?

Beccause of a conversation I just overheard.

At the table behind me 2 couples were sitting. It seemed like they had not seen each other in a while and they were haveing a great time catching up while they were having their coffee and cake.

I have to admit, I don’t like the cake anymore. I never thought I would say that but my taste has changed over the last year and cake is usually to sweet for me. The people behind me were raving about it though and I know what they mean. I used to love it as well.

Then the topic of conversation changed as it does. They spoke about Trier, the weather and then about losing weight.

I’m still overweight myself but things are going in the right direction. I still need to lose about 10 more kilos (22lbs). And I know trying to lose weight can be difficult. I’ve been there.
These people were more overweight than I am so I can imagine why they would like to lose some weight as well.

They discussed several weight loss plans that they had tried in the past. Talking about their results and what they thought about those plans in general.

Then one of the ladies said:”I’m going to have to try something else. Atkins just doesn’t work. I’ve been doing it for the last 2 months now and I have not lost any weight. I actually gained some”.

By this time I got curious. I’ve done Atkins for a year with very good results but then, I don’t remember Atkins recommending cake.

I realize this could have been just one piece of cake after a couple of months but, I come here regularly and it’s not the first time I’ve seen them either. They are here at least twice a week and have been coming here at least twice a week for as long as I can remember.

The other lady agreed and said that if Atkins did not work for her she should definitely try something else instead. However, as she did not know anything about Atkins, she was curious and asked for some more information about Atkins. What can you eat, what are you not allowed to eat, etc.

To my surprise she explained that cake was allowed in moderation. She then went on to say a couple of other things that didn’t make any sense to me at all. After a while I just could not resist asking her what the question that had been on my mind for the last 10 minutes.

“Excuse me, I couldn’t help but overhear your conversation. Do you mind telling me where you found out about Atkins and where you found the plans guidelines?”.

She was very friendly and spent the next 10 minutes explaining that her daughter had heard about it from somebody else and recommended it. After that she had asked friends what they knew about Atkins and this is how she had put the guidelines together. She admitted that most of the people she had asked told her they had never tried it themselves but heard somebody say that X was allowed and Y was not.

We talked a bit longer and I explained to her that she apparently had been misinformed. I then asked her if she spoke English and as she did I offered her my copy of Atkins New Diet Revolution.

This is not the first time that I have been in a situation like this. I find that this actually happens quite a lot. Ok, this case was a bit extreme. More extreme than what I’ve come across so far.

But I often visit weight loss forums and there are always people that say ‘I’ve been doing Plan X for Y months now. I have not bought the book yet and I have some questions. Usually the rest of their post indicates that they have been doing things that go completely against the plan’s ‘rules.

Part of me is proud of these people.
They are trying to get control of their weight problem and they are making an effort at solving it. The other part of me wants to go out, buy the book for whatever plan they are doing and smack them around the head with it.

Yes, take control of your life. And yes, if you’re overweight and unhappy about it then do something about it.

But there is a reason that the different weight loss plans work. They have been fine tuned to get  results. eir rules. You might be able to bend the rules a bit from time to time depending on what plan you’re on but if you follow only half of them then you are not going to get the results you want.

Not only will you be disappointed that way but you end up spreading lies. You’ll tell other people that plan X does not work when really you have no idea whether it works or not.

Now I realize that not everybody can afford to invest in the books. I’ve been close to bankrupcy at one point in my life and I know what it’s like struggling to pay your rent and do groceries. There is no way you’re going to consider spending money on a bok rather than spending it on food for your family.

If you’re in this situation I recommend that you read the website for the plan of your choice. They usually have the basic information published there for free. When you have read that find a support forum for the specific plan. Start reading some of the older post. See which members have been around for a long time (their number of posts is usually a good indicator) and look up their posts.

Then when you’ve done that introduce yourself in the Introductions forum.
Be honest. Say something like:

“Hi, I’m Walter*. I’m obviously here because I want to lose weight. I heard about Plan X and decided to read up on it. Unfortunately I can’t get the book right now so I have to rely on information I found on the web site of Plan X and in the wealth of great posts I have found here (it never hurts to tell people their posts are great . I’m ready to start now but I would like to make sure I’m doing it right.

What I have understood is that …”

Then start describing how you interpret the plan and see what other people have to say. If you have done what I just described they will probably say that you understood correctly and encourage you to start. They might suggest some minor tweaks but that will be it.

If you put in the effort to find out information for yourself than other people will be more than happy to help you out. If you don’t have the book for your plan than keep posting on the support forum. Post your meal plan every day and ask for feedback. Others will see that you are motivated and will gladly help you.

Then, when you start seeing results, put aside some money every week. It doesn’t matter whether it’s $0.10, $1.00 or more. Just put it aside every week and buy the book. By this time you won’t need it anymore but this way you thank the author for helping you get control of your body again and you can give it to somebody else to help them as well. They’ll be grateful and you will feed good knowing that you’ve helped somebody else get control of their weight.

That reminds me, I have to order a new copy of Atkins New Diet Revolution

Setting up WordPress.org was a breeze and now I’m here at my own little domain

Sure, at first we are all excited but once that initial feeling wears off we start worrying about whether or now we will be able to make permanent changes to the way we eat. It seems like we will not be able to stick with the plan forever so instead we just give up.

If you are also faced with this problem then I have good news for you.

There is a solution to this.

Next time you start a weight loss plan make a smaller commitment. Do not force yourself to make life long changes right from the start. Instead make a 60 or 90 day commitment to yourself.

Tell yourself that no matter what happens you will follow through for that period. When that period is over and you find that the weight loss plan is working our for you then you can make another 60 or 90 day commitment to yourself.

Before you know it you will realize you have been on your plan for over a year and it was not hard at all.

I’ll address 7 of the most common misconceptions that are still around today.

1) Atkins is ultra low carb. No one can live their entire life on less than 20 grams of carbs per day.
Saying nobody can live their entire live on 20g of carbs per day is probably right. But doing that would not be the same as doing Atkins. Atkins only restricts you to 20 grams of carbs per day during the first phase of the Atkins Diet, Induction. After that you start to add more carbs again. Aside from that Atkins only counts what he called ‘net carbs’. If your food is rich in fiber than the carbs from fiber are not counted.

2) Atkins is all about eating fat food.
Atkins is all about eating good food. Fat food is part of that but not the main staple. During induction, the most strict phase of the diet you are recommended to eat 250g (9oz) of salad greens or 170g (6oz) of salad greens and 80g (3oz) of other vegetables. There is not exactly much fat in that. And at that point you are not even close to your carb limit for the day so you can have even more vegetables. Atkins actually recommended that peoplere restrict the amount of certain fat foods, like bacon and sausage, they eat.

3) On Atkins you have steak and burgers every night.
No, on Atkins steak and burgers are permitted. However, just because something is permitted does not mean you should eat it every night. Atkins also stressed the importance of vegetables and fish.

4) You’re not allowed to have fruit on Atkins
Fruit is not forbidden. It is actually recommended. Especially berries. Fruit is only forbidden during the induction phase. The first and most strict phase of the plan.

5) You can eat unlimited amounts of burgers and cheese.
No you can not. Both burgers and cheese are permitted but Atkins stressed repeatedly that this does not give you a “license to gorge”.

6) You will always be tired on the Atkins diet.
You may experience some tiredness during the first couple of days as your body switches from glucose to ketones. This is a pretty significant change and therefor requires a lot from your body. After the switch you will actually find that your energy levels stabilize and you don’t suffer from the ups and downs that you normally experience.

7) It’s a diet so like any diet you’ll gain the weight again when you stop.
Let’s have a look at the dictionary definition for diet:
di·et1 Audio Help /ˈdaɪɪt/ Pronunciation Key – Show Spelled Pronunciation[dahy-it] Pronunciation Key – Show IPA Pronunciation noun, verb, -et·ed, -et·ing, adjective
–noun
1. food and drink considered in terms of its qualities, composition, and its effects on health

Your diet is what you eat, every day of your life. Atkins is not meant to shed some weight and then be forgotten about. It’s meant to change your eating habits, making your diet healthier.

The coffee shop, it is really a cafe/restaurant but as most of the regulars only go there for coffee and cake I will keep calling it a coffee shop, is located in a beautiful building on the town square. It is a great place to spend a sunny afternoon on the terrace.

Unfortunately it was raining but I was perfectly happy sitting inside and writing while I enjoyed my “milch kaffee”. Milch kaffee is similar to cappuccino but they use a regular cup of coffee rather than an espresso to make it. All of that is irrelevant though unless you plan on visiting Germany any time soon.

As you might have guessed when I said that most people come here for cake and coffee, this particular coffee shop is especially well known for it’s cakes. Even though they do a wonderful brunch, and I am sure the rest of their food is good as well, the cakes are the main reason that the regulars come back.

So why am I posting this on a blog related to weight loss?

Because of a conversation I overheard.

At the table behind me 2 couples were enjoying their coffee and cake. It seemed like they had not seen each other in a while and they were having a great time catching up. One of the things they talked about was how wonderful the cake was.

I have to admit, I do not like cake anymore. I never thought I would say this but my taste has changed over the last year. Cake is now to sweet for me.

The people behind me were raving about it though and, even though I do not like it anymore, I know what they mean. I used to love it as well.

Then the topic of conversation changed, as it does. They spoke about Trier, the weather and eventually about losing weight.

I am still overweight myself but things are going in the right direction. I still need to lose about 10 kilos (22lbs) though and I know trying to lose weight can be difficult. I have been there.

These people were more overweight than I am so I was not surprised that they started talking about weight loss as well.

They discussed several weight loss plans that they had tried and what they thought of those plans. Then one of the ladies said:”I am going to have to try something else. I have been doing Atkins for months now and it just does not work. I have not lost any weight at all”.

By this time I got curious. I have done Atkins for a year and had very good results doing it. But I did not remember Atkins recommending cake.

I realize this could have been just one day in months when she decided to have a piece of cake as her plan did not work anyway. But I come here regularly and so does the lady I am talking about. She is here at least twice a week and has been coming that often for as long as I can remember.

The other lady who had not tried Atkins agreed that if the plan did not work for her she should definitely try something else instead. She was still curious though so she asked what Atkins was about, what you could eat, what you could not eat, etc.

To my surprise she explained that cake was allowed in moderation and then went on to say a couple of other things that were completely wrong as well. In the end I just could not resist so I decided to ask her the question that had been on my mind for the last 10 minutes.

“Excuse me, I could not help but overhear your conversation. Do you mind telling me where you found out about Atkins and where you found the plans guidelines?”.

She was very friendly and spent the next 10 minutes explaining that her daughter had heard about it from somebody else and recommended it. Then she had found out how to do Atkins by asking other people. Most of them, she admitted, said that they had never tried Atkins but had heard somebody say that, etc.

When she was done explaining I told her that unfortunately she had been misinformed and that, if she spoke English, I would gladly give her my copy of Atkins New Diet Revolution.

This is not the first time I have come across misconceptions like this though. I find it actually happens quite a lot. Ok, in this case it was very extreme. More extreme than what I usually come across.

However, I also often visit weight loss forums. And whenever I do there are always people that say ‘I have been doing Plan X for Y months now. I have not bought the book yet though and I have some questions”.

The rest of their post usually indicates that they have been doing things that go completely against the ‘rules’ of their chosen plan.

Part of me is proud of these people.

They are trying to take control of their weight problem and are making an effort at solving it. The other part of me wants to go out, buy the book for whatever plan they are doing and smack them around the head with it.

Yes, take control of your life. And yes, if you are overweight and unhappy about it then by all means, do something about it. But keep in mind, these plans work for a reason.

They have been fine tuned. Balanced to get results. You will have to stick to the rules though to succeed. Sure, you may be able to bend the rules a bit from time to time but if you only follow half of them you will not get the results that you are looking for.

And not only will you be disappointed when you do not lose weight, you will also start spreading lies without even being aware of it. You will tell other people that Plan X does not work when you really do not know whether it works or not. After all, you have not tried it properly yet.

Now I realize that not everybody can afford to invest in books. I’ve been close to bankruptcy at one point in my life and I know what it’s like to struggle to pay your rent. To wonder whether or not you will have enough money to buy food that month.

When you are in a situation like that there is absolutely no way that you are even going to consider spending money on a book. Feeding yourself/your family is a lot more important so naturally that is what you will spend your money on.

If you are in a similar situation then I recommend the following.

Start by reading the website for the plan of your choice. They usually have the basic information published there for free. After you have read everything on the website find a support forum for the specific plan.

Start reading some of the older post on the forum. See which members have been around for a long time (their number of posts is usually a good indicator) and look up their posts.

Then, when you have read the information on the support forum, start posting.
Introduce yourself in the part of the forum that has been set aside for introductions.
And be honest. Say something like:

“Hi, I am Walter*. I am here because I want to lose weight. I heard about Plan X and decided to read up on it. Unfortunately I can not get the book right now so I have to rely on information I found on their web site and in the wonderful posts that I have found here (it never hurts to tell people their posts are great . I am ready to start now but I would like to make sure that I am doing everything right.

What I have understood so far is that …”

Then start describing how you interpret the plan and see what other people have to say about your interpretation.

If you have followed the steps that I described above they will probably say that you have got it right and encourage you to start. They might suggest some minor tweaks but that will be all.

You will find that, when put in the effort to find information on your own first, other people will gladly help you.

Finally, keep posting on the support forum. Post your meal plan every day and ask for feedback. Others will see that you are motivated and are invested time in your weight loss plan. In turn they will not mind to investing time in answering your questions and giving you feedback.

And to end this post, when you start seeing results, start putting aside some money every week. It does not matter whether it is $0.10, $1.00 or any other amount. Just put it aside every week until you have saved enough money to buy the book. By this time you probably will not need it anymore but buying the book is a way of saying ‘thank you’ to the author.

Besides, you may find somebody else who is in the same situation as you were when you started out. Give them the book and you will be able to help them a lot. Not only will they be grateful but you will feel good knowing that you have helped somebody else get control of their weight problem.

That reminds me, I have to send my old copy of Atkins New Diet Revolution to the lady in the coffee shop and order a new one.

* do not forget to change ‘Walter’ to your chosen name on that forum

After all, you need information to help you get going.

The Warrior Diet is a diet that goes against a lot of the mainstream ideas. Over the years The Warrior Diet has gained a big underground following, mainly consisting of athletes and martial artists. Aside from that it has also gained popularity with the low carb crowd even though, or maybe because, The Warrior Diet is not a low carb diet.

The main principle behind The Warrior Diet is under eating during the day and overeating at night. Like I said, it goes against a lot of mainstream ideas. Definitely no big breakfast here.

However, regardless of what people are trying to make you believe, there really is no conclusive evidence that supports multiple meals per day. And to me eating little food during the day and a lot of sense makes sense from an evolutionary point of view.

After all, when you’re running around trying to kill a mammoth or gathering enough food for you and your family to survive while trying to dodge predators, you won’t have much time to sit down and eat during the day. It won’t be until nightfall that you’ll have the time to enjoy all the wonderful food you collected.

This brings us to one of the biggest misconceptions about The Warrior Diet as well. The main point is to under eat during the day. However, this does not mean that you should fast during the day. It just means that you should eat little during the day.

In his book, The Warrior Diet, Ori Hofmekler will go into detail about the kind of food he recommends. But to get you started, minimize food consumption to mostly raw fruit and vegetables, soups, and small amounts of light protein foods. As you are not eating much during the ‘working’ part of the day your body will burn fat to keep your energy levels balanced. People doing The Warrior Diet all mention an increased energy level during the day which is in line with the information in the book.

According to Ori Hofmekler this is because during the day the sympatic nervous system gets stimulated by under eating. If you want to know more about this than I recommend you go to Ori Hofmekler’s website and buy the book.

The overeating phase of The Warrior Diet starts at night. You are encouraged to switch between days of different fuel foods. For instance, have a high carb day (i.e. grains) followed by a high fat day (i.e nuts). There are some guidelines though when it comes to eating at night.

1. Start with subtle tasting foods like salad, vegetables and protein food before eating more aggressive foods like carb food or fat food (i.e. grains or nuts).
2. Introduce all tastes, textures, aromas and colors possible in your main meal. So like most of us already know, the more colourful your meal is, the better it is.
3. Stop eating when you feel more thirsty than hungry.

Especially the last part can be a bit tricky. I’ve found that most people, myself included, don’t really notice the difference between hunger and thirst. At least not consciously. What I have found to be a good way to tell when this happens though, is the number of times I reach for my drink. When I’m getting full I find myself reaching for my drink more often than at the beginning of the meal. This is my sign to stop eating.

Another point of The Warrior Diet is, just like with other diets, exercise. This makes perfect sense.

Up until a 100 years ago human beings were much more active then they are today. Cars, planes, trains, etc. have all taken away a lot of exercise. Add to that we do much less physical work these days and you’ll have to agree, we don’t move nearly as much as we used to.

Ori Hofmekler recommends strength and speed training as well as velocity drills. He actually created a specific exercise program for The Warrior Diet called Controlled Fatigue Training. Again, for more information about that refer to the book.

Aside from all of this it Ori Hofmekler recommends that you use supplements. It’s no secret that food today is less dense in nutrients than it used to be so this should not come as a surprise. All supplements that are recommended for The Warrior Diet should be easy to find. If you don’t feel like going out and looking for them though you can order them here.

Now for one of the most important questions, is The Warrior Diet a crash diet or a lifestyle?
I guess The Warrior Diet will work as a crash diet. I lost fat very quickly and am still losing fat. However, it is not intended to be used that way. The Warrior Diet is meant to change your eating habits and keep you lean and fit throughout the rest of your life.

Ori Hofmekler is a pretty good representative for both The Warrior Diet and being fit. After all, how many people look like this at 56:

Ori Hofmekler

It is one of the diets that is not so well known and goes against a lot of popular believes. Because of that one of the main questions is “does The Warrior Diet work?“

The main points of this diet is is eating just a little bit during the day and then over-eating at night.

Like I said, it goes against a lot of popular believes. And as I like things that go against the rules I decided to give this diet a try. Ok, if I have to be honest there was another reason I tried it as well, I do not like eating during the day anyway. I’ve never been a big breakfast person, unless I was hung over, so eating only a little bit during the day seemed easy enough.

I started to look into The Warrior Diet a bit more and found it surprisingly hard, at least compared to other diets, to find information. However, after going through some forums I can say that about 99% of the people who tried The Warrior Diet have had good results. I only found one person that said she gained weight on the program. Unfortunately she never posted any other information so it was not possible to find out if she had followed the programs rules properly or not.

From my own experience I have to say, The Warrior Diet worked like a charm. Weight flew off and according to my scale my water percentage went up as did my muscle mass. Fat was the only declining thing.

In another entry I will go a bit deeper into the system behind the diet but based on what I have read and my own experience the answer to the question ‘Does The Warrior Diet work?’ is yes.

After all, how are you possibly going to lose weight online?

We all know that rather than time spend online is more likely to result in weight gain than in weight loss. Do I claim something else? No, absolutely not. I agree.

Then why the title? Well, because we may not be able to lose weight online but we are able to find lots of information online that will help us lose weight. And that’s just what I will do for you. I will go out and find information on weight loss. I’ll see what other people have tried and go through their experiences. Aside from that I will post links to weight loss programs.

And now for the disclaimer; I don’t recommend any of the programs. I just look them up, try to find relevant information from people that have used the program and pass it on. I’ve tried (both successfully and unsuccessfully) several programs and will be happy to discuss those offline howevever this will just be my place to gather information and pass it on. If I do recommend something I will make it clear by saying something along the lines of “I tried this and it worked for me”.

Now let’s start losing weight !