Oat milk doesn’t really work for me. Glad if it does for you ;-) I guess I will drink black coffee now. I received an AeroPress last week and while I always used good beans I ordered a selecton of premium beans from the webshop that I ordered the aeropress from.

Yes, 80 kcal are not much, but many small amounts sum up quickly in my experience, and 80kcal in liquid calories are much less satisfying than more solid stuff on my plate.

Yeah, non-dairy milk alternatives I did try. In away they are good as they don’t trigger the reaction I get with milk. But on the other hand since they don’t do that I can just as well drink my coffee black I think (and save these 80kcal altogether)

If it were useless we would see at least some populations in the world to have lost it altogether.

its not my plan, but it wouldnt be a problem for my health (i.e. I did it before)

I imagine it to be like 2 bottles of water and 3 bottles of oil or something (with bottles of 1 liter), or a 1 gallon jug.

I remember reading about a German TV host who lost weight and every week would fill up the total weight lost as water in two buckets and walk around the house with them just to get a feeling for the weight.

obese actually

I am 38 and have so far had no cavity. Turns out adults have a very easy handle on dental hygiene, brushing your teeth, flossing and avoiding candy and sweet drinks

We can handle a moderate deficit, especially if we’re keeping a positive bias to protein (such as eating 25% of calories from protein, basically keeping protein portions decently sized). I do it without any supplements, but with meats, eggs, yogurt, legumes. Our protein is where we get our dietary cholesterol from which we make cells, and it’s also an energy source so while we need all kinds of nutrition, keep that one from falling during a deficit to answer your concerns.

I am aiming for 250g of Quark (https://en.wikipedia.org/wiki/Quark_(dairy_product) per day and I actively try to add kidney beans, white beans, chickpeas to my diet (which works okayish). Also had Salmon yesterday and smoked salmon for breakfast every other day.

Did they control for the fact that being overweight can be a cause to switch from sugar to sweeteners?

I have been overweight since childhood and after college I put on about 2kg per year on average. In between I managed to diet off some kg but quickly gained them back every time.

This time I am combining my past dieting experiences with professional help from a registered dietician and a personal trainer (I am an emotional eater and hope to be able to use sport for mental stability as well as physical health).

I am trying to stay <2000kcal on most days of the week and in any case under the estimated daily calories of my apple watch.

I was on a hike last weekend

I consider sport and working out to be really helpful for weight loss, primarily for its positive impact on my mental health, which in turn, also helps me to keep up a healthy and restricted diet.

I realize already that the same distance in swimming/running burns fewer calories than when I did them in a less-trained state, which is why my aims are now time-based (45 minute swim, 1h walk, etc.).

A typical mistake people who start to count calories make is to select in the TDEE calculator an active lifestyle and then adding the workout calories on top, which kind of means they are added twice when in reality they need to be accounted for only once. So I decided to pick “sedentary”, even though I work out. Then all workout burnt calories may help in losing weight a little faster, but I don’t risk to plateau due to overeating / wrong estimated calories for a workout.

Also, I do think a lot of advice in dieting should probably distinguish between

• obese people trying to lose weight
• normal weight people trying to lose the christmas-kilos

What works to shed a few pounds may not work to lose 40kgs.

Best of luck on your journey. Its good that you don’t have to do it entirely alone but have support by your Doctor and of course this community!

For me what was valuable is to recognize that there is a difference between having appetite for something, being hungry and “almost starving”.

So what is the bodily need and what is the emotional need / craving

Phages were studied intensively in the Soviet Union and it’s block states during the Cold War and I remember seeing documentaries on German Tv with patients tracking to tiblisi, Georgia, to receive phage therapy

Wonder on the impact for glas recycling.

I contemplate to still count calories but be more liberal with my deficit and follow up on her advice to track my emotions. That would “secure” me against uncontrolled eating while also following up on her advice on listening to my body and being less strict.

She is a registered dietician with the national dietician’s organisation. and overall she didn’t ring the pseudo-science alarm bell, to which I am quite sensitive.

Very good point.

• Serving it on a smaller plate / bowl
• Adding a vegetable side / salad, so that you mix bites of your favourite dish with something that fills you up.

Lost now up to 3kg since starting calorie counting which is great. Yesterday was an appointment with a dietician and I left with mixed feelings, she suggested dropping the calorie counting, but just keep a food diary that also would includes emotional status reporting (the aim is to bring across more self reflection and for me to learn to „listen to my body“) not sure whether I am ready to give up the control calorie counting provides though. I might just keep two food journals for now.

I think her motivation for having me stop calorie counting is that I tend to swing back and forth between phases of dietary control and the opposite so she wants me to practice moderation. I just feel tje appropriste time for moderation Training might rather be when my BMI is <25 and currently it’s >35