Week 5

Whenever possible, I visit a nearby forest. It's particularly lovely in the morning; 'Liesbos' is usually quite peaceful. Most people seem to prefer 'Mastbos' on the other side of Breda, which is larger. Liesbos may be smaller, but it's welcoming, featuring a café-restaurant with a spacious terrace at its center.

I have a favorite spot for my stretching exercises. I aim for 10,000 steps on any day that's not overly rainy.
I walk at a brisk pace, not merely strolling. On a decent weather day, I spend about one and a half to two hours in the morning walking and exercising.

I'm considering resuming jogging, not continuously, but in intervals, alternating between walking and jogging. I enjoy it, though I'm always eager to return home for a coffee craving that the woods seem to induce. The best coffee, in my opinion, is the one at home.

Occasionally, I take a brisk walk in the late afternoon or early evening. Walking and the woods keep me fit and motivated. As I walk, my brain recharges with ideas, inspiration, and motivation—a total refreshment.

Exercise is as crucial, if not more so, than a strict diet. I've successfully combined both. I haven't reduced my food intake but have opted for healthier choices. I've also increased my water consumption.

I make it a point to drink at least a liter of water daily, besides my tea and coffee.
I've cut out soft drinks and alcohol entirely. My diet now includes plenty of fruit, both fresh and frozen, and I've significantly reduced bread, potatoes, rice, noodles, and pasta like spaghetti, replacing them with vegetables and salads.

I don't consider smoothies as drinks or food. In my view, they're something in between but still an essential part of a healthy lifestyle.

End of week 5 my weight 86.7 kg

Don't give up.
Keep your goal in mind.
Get enough exercise.
Make at least two smoothies a day.
of about half a liter each.
Eat in moderation.
Eat healthy.
Don't step on the scale every day.
Weigh yourself on the same day every week.
No cookies, candy, chips in the house.
When in doubt, consult a professional.
In addition to food, provide the following items.
Sufficient freezer space.
Buy an extra freezer if needed.
Good blender,
Hand blender,
Green juice,
Fruit (frozen),
Frozen vegetables, if needed.