Week 3

I searched the entire Internet, everything I could find about "healthy weight loss" because I realized that I was dealing with health for the rest of my life.

You should put that at the top of your list, too:
IT'S ABOUT YOUR HEALTH, IT'S ABOUT THE REST OF YOUR LIFE!

Motivation: You have to put this second on the list. You must always motivate yourself to continue what you have started. Many people give up after a few days, weeks or even months and go back to their old life of sweets, snacks, chips, French fries...or Chinese on Sunday and fast food and/or unhealthy tasty greasy and especially unhealthy meals the rest of the week.

Always think about what is good for you before you eat, in fact you should think about this before you go shopping and do not be tempted by all the offers and tasty things that the supermarket is full of, even at the checkout. DON'T GIVE IN!

Make a shopping list in advance and stick to it, don't be tempted and if you miss something, go back to the supermarket because walking is healthy. If it's too far away and you don't need too much, ride your bicycle.

Get as much exercise as you can. Take long walks, go running or swimming, or go to the gym. You will find that the combination of activity and a healthy diet will keep you motivated and perhaps even increase your motivation.

Over time, you will begin to enjoy it and when your efforts to lose weight become visible, you will be proud of yourself, especially when others see it and compliment you. At least I do, and those compliments help you along the way, in part because you can't and won't go back to your old self.

At first, I got on the scale every morning. Now I weigh myself once a week, which is enough, but always on the same day. Sunday morning, for example. You can tell by your clothes when something changes in your body.

Smoothies, which became the centerpiece of my "new" lifestyle.

I learned on the Internet that fresh fruits and vegetables are obviously super healthy. I also learned that frozen products do not lose any of its quality because it is frozen very shortly after being picked and processed at a fast, low temperature.
Frozen products are just as healthy as fresh.

The big advantage is that you never have to throw something away because it is no longer good. As long as you keep it frozen, it stays good.

That's why I bought a small freezer that fits neatly in my kitchen, and now I use it for the frozen items I need to make smoothies. It is a godsend. I bought an acceptable brand, which works well, but there is a wide range to find, where there is really something for you.

I prefer to make the smoothies in the evening for the next day. I always make enough to fill two containers of half a liter each. I keep them refrigerated and drink them throughout the day. Convenient when you have to work or go out. You can seal them well and just take them on the train, car, bus and to work. Tasty and healthy.

Note: I never add anything to make them sweet, just pure nature. I mix everything together, almost always adding yogurt, not sweetened, and keep them from being too thick with some Coconut milk or so.

Sometimes home squeezed orange juice or oat milk, soy milk, coconut milk or whatever and almost always raw oats, chia seeds and/or flaxseeds and a scoop of GREENJUICE, see footer.

If the smoothies are a little too thick, I just add some sparkling water or any kind of vegetable milk.

Greenjuice can also be drunk straight. You have to mix it with water and stir it well so that nothing is left in the glass. Use a hand blender for example, quick and easy.

Greenjuice pure mixed with water is not very tasty, it takes some getting used to and that's why I recommend mixing a scoop with something else every day, like I do it in a smoothie, then you don't taste anything, and you get a super healthy drink.

You may be wondering if it's necessary to take vitamins and/or minerals on top of all this stuff, I personally don't think so. If you are otherwise healthy it is really not necessary. If you are not sure, just ask your doctor, nurse, counselor or anyone else who knows about it, for example ask the experts at Tonic Greens, these people can adequately advise you on what is good for you and what is not.

I've done quite a bit of private research into the swallowable supplements business myself, because you shouldn't take what you think is good for you without questioning it.

I began to make conscious choices regarding my diet I looked in the stores as much as possible for products that were:
High in fiber
High in protein
High in healthy fats
and 
No sugar and also
No fast carbs
And certainly 
No processed products

It's particularly important to be cautious when combining supplements with certain medications due to your medical condition. Always verify whether they can be safely combined. I suggest conducting your own research or consulting a specialist. The experts at 'Tonic Greens' handle these inquiries daily and can provide reliable advice before your purchase. I only take Greenjuice, the original supplement; you can find it below by clicking on the image.

By the end of week 3, my weight was 89.3 kg.