HOW I LOST 50,5 KGS IN 5

MONTHS AND 5 DAYS

A HISTORY OF 1061 DAYS OF

FAILURES AND A PATH TO SUCCESS

PIOTR KONOPKA

www.50kg.pl

Table of contents

Introduction

The story of my dietary failures

A little theory about weight loss

Caloric deficit

Calorie counting

Physical activity

Drinking water

What to want - motivation

Caloric deficit - my approach

Hunger mode

How many kcal do you need to survive?

Rate of weight loss

Food shopping in practice

Achieving a caloric deficit in practice is difficult.

Portion sizes and food prices for a 1-person and 4-person family

Eating disorders and substantial portions of food

XL portions in shops

Dr Kwasniewski's diet (optimal diet)

Pharmacological support - Meridia

Boxed diet

Introduction to boxes - convenient and healthy food solutions

Types of boxed diets

Calories and portions in diet boxes

Taste of food in diet boxes

Variety in diet boxes

How they take care of deliveries

How they take care of the after-sales service

Only some things are always perfect.

How about a stomach resection? About gastrectomy

Gastrectomy to lose extreme weight.

Benefits of gastrectomy

Risks of bariatric surgery

Types of gastrectomy

Pre-operative preparations

Recovery

Long-term results after treatment

Changing eating habits after sleeve gastrectomy

Prices for bariatric surgery

Surgery under the National Health Fund

The vision of losing 50 kg through surgery and a slow process resulting from life changes

Fear of surgery and fear of lack of results from a regular diet

Positive examples of bariatric surgery - Tomasz Sekielski and Mateusz Borkowski (a.k.a. Big Boy)

Concerns of patients and potential patients

Why do people give up before treatment?

My first systemic approach to losing weight - #10000steps.

The book "One Thing" by Gary Kel er

Rule of 66 days

Regular walking 10,000 steps

But why?

Regularity and consistency

Lifestyle change with support from family and friends.

Boredom during a walk

Gamification is an element that brings it all together.

Endomondo and Facebook

What is the result of this approach?

A second approach to losing weight – is diet and weight loss assistance.

Victor

Grzesiek - weight loss assistant

Healthy Diet and Cheat's Days

Water

Take-off time

The end and the yo-yo effect

Depression and negative changes in daily life

How depression can lead to extremely overweight

What about clothes?

Stress scale

An important change in personal life

A psychiatrist is no shame.

Support from family and friends

Change order

Weight

Potential health problems

Tom's comment

Sex

Self-esteem

Work and business

Swine comments by fatphobes

Daily life

Enough of that!

Wrapping up in July 2022

Inspirations

Support from relatives

Farewel to depression and the start of the transformation.

Approach 3 and last

Excuses - why not eat properly or go for a walk?

Weight loss assistance vs habits

Weight loss assistant vs being alone.

Why a weight loss assistant should be a stranger.

Price of the assistant's service

Action plan

Objective

Calorie counting and dieting.

Suvibox boxed diet

Ease of diet selection and ordering

Taste

Boredom

Evaluations

Moneybox

Prices

How was it with my calories?

Hunger attacks

Cheat's Day

Cheat Day - scenario 1

Cheat Day - scenario 2 (my approach)

Alcohol

Traffic

Walking

Water

Application

Drinking water

Fake isotonic drinks and flavoured water

Own internal gamification and regularity

Book One

Taking measurements

Taking pictures

Steps

Stepler

Dietly and Suvibox

Samsung's challenges

Applications on your phone

Some hardware

Shoes

Costume

Weight

Smart band

What to do while walking

Music

Audiobooks, Audible and the English language

Health

Internist

Nutritionist

Cardiologist

Diabetologist

Mental health

What's next for high school graduates?

What has been achieved?

What else is left?

Your action plan.

Action plan

Checklist

Summary

Introduction

This is not a book written by a superhero for superheroes. I have made mistakes, strayed from the path, and could be better. And you probably aren't, either. And do you know what, that's OK?

That's human. But it's also human to grow and learn from your mistakes. So, let's learn together.

I've always been fatter than other kids (I was the one who stood in goal during a football game as a kid), and as of around 2016, I weighed 140 kg (sometimes a little less - you'l read about that in this book too). I've always been in good shape - going to the pool, cycling, running. But on 18th July 2022, I reached my peak weight – 155 kg. As I write the words of this introduction, I weigh 95 kg, which means I have lost 60 kilograms evenly.

This book is a record of my story. I won't describe my life, but I wil discuss almost four years. It will be about success but also the road to it. The first part concerns the period from 23rd August 2019 to 18th July 2022. That is 1061 days, which can be seen as a period of failure. Or (to paraphrase Thomas Edison), it was a period in which I discovered 1061 ways to lose weight that didn't work.

The second part is the 158 days (the eponymous five months and five days), during which, using the lessons I learned, I changed my life and lost 50.5 kg.

I thought it would miss the point a little to write another guide without a light grounding in fact and theory. So here, you wil find a little approach to justify my decisions and choices.

• The first chapter is a story of my failures, underpinned by both theoretical knowledge and lessons learned from what didn't work in a particular case. There wil be some formulae for counting calories, and I wil mention caloric deficit and where weight loss comes from in general. I wil describe issues related to drinking water or the rate of weight loss. You wil learn something about shopping habits and sizeable portions of food. You can read descriptions of risky or miraculous ideas for losing weight using Dr Kwasniewski's diet or pharmacological support. Final y, I wil introduce the topic of boxed diets.

• The second chapter is devoted entirely to the radical idea of gastrectomy - if something is not working, perhaps drastic and irreversible measures are needed. I describe the pros and cons of such an idea. I show my thinking in deciding related to such a procedure.

• In the third chapter, we move firmly into my real-life story. I wil touch on regularity issues and how changing how we move or eat is relatively simple. It wil be about physical activity.

I'l also describe my thoughts on gamification, which al ows me to pin this down.

• The next chapter introduces diet, calorie counting and the support of those around me in my story - those closest to me and strangers supplying their expertise, whom I paid for their work and commitment.

• Then, I wil touch on depression or physical and mental wel -being. It wil be about health and doctors. I won't leave out issues related to other people's opinions or what it's like to live to be fat.

• In the sixth chapter, you can move on to the element everyone is waiting for: the transformation. You wil read about my inspiration and motivation. You wil read about how I decided to start again. You wil also find a description of how you can achieve your resolution with the support of a weight loss assistant.

• And at the end, you wil have a ready-made manual for the complete process. You wil read an action plan with practical and ready-made hints on how to go about each step.

Because you know - I've repeatedly attempted to lose weight, BUT I've somewhat pointlessly funded myself with something I don't like. My unsuccessful approaches to weight loss can be described as this.

" Think about what you hate to eat. Maybe it wil be the string beans your mum forced on you as a child. Or the rice on milk that your nursery school Sunshine used to torture you with. Or maybe jel y, which you somehow always associate with alien glutes? OK - let it be jel y. Now imagine that for some mysterious reason (maybe masochism, I don't know), you wil eat it every day. For the rest of your life. No matter what. I used to do that too. I'l admit something to you - I hate running, yet on my first instinct, I decided

“it wil be my sport” (making me lose weight). My sport forever. To the end of my life.

And - oh my goodness - I quickly decided it was possible, as my life lasted a few more weeks."

I used the box diet for the first time in 2004 or 2005. To this day, I remember the crab sticks, which were yucky because they tasted like styrofoam mixed with paper. Because work was essential to me for many years, I was always on the run, always living in a time crunch. This meant I didn't have breakfast, rarely had time for lunch during the day and had one big meal at the end of the day.

Of course, it wasn't that I ate healthily. Hunger, overeating and a weakness for pizza and other delicacies (pistachios are my Nemesis) did their job. Of alcohol, I liked beer, which was also not conducive to weight loss. Instead of water, I drank sweetened fizzy drinks (admittedly with aspartame or acesulfame) but didn’t drink itself.

I kept up my physical condition in spurts. If I went to the gym, pool or bike, I would work out to death. But as soon as I took a break, I forgot that there was such a thing as regular exercise. I had an adventure with pharmacological support - I used Meridia to lose weight.

To lose weight, I had to become depressed and severely obese. Sometimes people with depression say they woke up driving a car into a head-on collision. I feel like I woke up in the coffin with a pizza box in my hand.

The fact that I have lost and continue to lose weight results from the sum of my experiences and not a magical transformation. This is only a book for some. I am not a doctor, although doctors do appear in it. This is not a book to diagnose endocrine disorders or other il nesses (see a doctor about those!). I wil not help you al . But I would be happy if at least a few people would receive help from my story. I have a circle of people supporting me, so I am lucky. Some people are not so fortunate. But it is then worth seeking help from professionals (psychotherapists, psychologists) who can help in such a situation.

But if my experiences wil help at least one person - it is worth sharing such knowledge. That is why this book was written.

The story of my dietary failures

I can probably write my master's thesis at the AWF (Academy of Physical Education) on weight loss, diets, gym attendance, and regular sports. I would probably get a good grade in it. In this chapter, I would like to describe what I have gone through during my life so that you do not have to make the same mistakes and, instead of many years of trying or failing, you manage in one go.

The sum of the lessons I learned from my failures and attempts made me achieve my long-awaited success in 2022 - I lost 50.5 kg in 5 months and five days (at the time I am writing these words, it is about 60 kg, and I weigh about 95 kg).

A little theory about weight loss

I wil describe some important elements from a practical point of view that are quite theoretical. I can only imagine losing weight without understanding them (or at least just noting that they exist).

From a biological point of view, losing weight involves using stored fat in the body to produce energy. When the body needs energy (like thinking, breathing, and moving) and there is a calorie deficit, it turns to stored fat as an energy source. This stored fat is broken down into smal er molecules cal ed fatty acids, which are then transported to the cel s and converted into energy in the form of ATP (adenosine triphosphate). 1

It is a complex process that involves many metabolic pathways and hormonal signals. Stil , the basic idea is that the body uses stored fat as an energy source when calorie intake is lower than calorie expenditure (i.e. when we consume more than we eat).

Caloric deficit

Losing weight is not just about restricting food.

It is a complex process that involves understanding the science behind weight loss and making healthy choices. One of the most important concepts in weight loss is the idea of a calorie deficit.

However, many people struggle to create a calorie deficit because they don't understand how to track their calorie intake properly. So, I wil briefly describe the basics of calorie counting, how to count your daily calorie requirements and add tips on making healthy choices to help you achieve a calorie deficit.

It's also worth considering not going too extreme with calorie restriction, as this can lead to nutrient deficiencies, muscle loss and a slower metabolism. Instead, I would focus on finding a sustainable calorie deficit that al ows you to lose weight slowly and steadily while keeping good health. 2

What I've tried all my life and what hasn't worked (in my story, you'l learn why these things don't work on their own):

1 https://link.springer.com/article/10.1186/1743-7075-1-15

2 https://rebund-com.ngontinh24.com/article/calorie-deficit-calculator-2

Summary

Over the past few months, I have undergone a remarkable transformation, losing 50.5kg in 5

months and five days. In this book, I share my experiences and the knowledge that helped me achieve this success. I want to thank everyone who supported me and gave me the strength to pursue this unique goal. Now I want to share this experience with you so that you can improve your life.

The process of losing weight is not rectilinear but rather sinusoidal. There wil be moments of success, but also moments when it may seem that nothing is changing. It is important to understand yourself, not give up and, above al , to be consistent in your goal.

I want to send you words of encouragement and comfort: each of you can achieve your goal. Keep going even if the road to your destination is long and challenging. Remember that small steps also matter and that every achievement contributes to success.

I am here to help and support you at every stage of this journey. If you have questions or concerns or want to share your achievements, please get in touch with me at asystent@50kg.pl. Together we can make your dreams of a healthy and happy life a reality.

I am keeping my fingers crossed for you and look forward to hearing your success stories. Together we wil achieve important things!

Document Outline

- Introduction

- The story of my dietary failures

- A little theory about weight loss

- Caloric deficit

- Calorie counting

- Physical activity

- Drinking water

- What to want - motivation

- Caloric deficit - my approach

- Hunger mode8F

- How many kcal do you need to survive?

- Rate of weight loss

- Food shopping in practice

- Achieving a caloric deficit in practice is difficult.

- Portion sizes and food prices for a 1-person and 4-person family

- Eating disorders and substantial portions of food

- XL portions in shops

- Dr Kwasniewski's diet (optimal diet)

- Pharmacological support - Meridia

- Boxed diet

- Introduction to boxes - convenient and healthy food solutions

- Types of boxed diets

- Calories and portions in diet boxes

- Taste of food in diet boxes

- Variety in diet boxes

- How they take care of deliveries

- How they take care of the after-sales service

- Only some things are always perfect.

- How about a stomach resection? About gastrectomy

- Gastrectomy to lose extreme weight.

- Benefits of gastrectomy

- Risks of bariatric surgery

- Types of gastrectomy

- Pre-operative preparations

- Recovery

- Long-term results after treatment

- Changing eating habits after sleeve gastrectomy

- Prices for bariatric surgery

- Surgery under the National Health Fund

- The vision of losing 50 kg through surgery and a slow process resulting from life changes

- Fear of surgery and fear of lack of results from a regular diet

- Positive examples of bariatric surgery - Tomasz Sekielski and Mateusz Borkowski (a.k.a. Big Boy)

- Concerns of patients and potential patients

- Why do people give up before treatment?

- My first systemic approach to losing weight - #10000steps.

- The book "One Thing" by Gary Keller

- Rule of 66 days

- Regular walking 10,000 steps

- But why?

- Regularity and consistency

- Lifestyle change with support from family and friends.

- Boredom during a walk

- Gamification is an element that brings it all together.

- Endomondo and Facebook

- What is the result of this approach?

- A second approach to losing weight – is diet and weight loss assistance.

- Victor

- Grzesiek - weight loss assistant

- Healthy Diet and Cheat's Days

- Water

- Take-off time

- The end and the yo-yo effect

- Depression and negative changes in daily life

- How depression can lead to extremely overweight

- What about clothes?

- Stress scale

- An important change in personal life

- A psychiatrist is no shame.

- Support from family and friends

- Change order

- Weight

- Potential health problems

- Tom's comment

- Sex

- Self-esteem

- Work and business

- Swine comments by fatphobes

- Daily life

- Enough of that!

- Wrapping up in July 2022

- Inspirations

- Support from relatives

- Farewell to depression and the start of the transformation.

- Approach 3 and last

- Excuses - why not eat properly or go for a walk?

- Weight loss assistance vs habits

- Weight loss assistant vs being alone.

- Why a weight loss assistant should be a stranger.

- Price of the assistant's service

- Action plan

- Objective

- Calorie counting and dieting.

- Suvibox boxed diet

- Ease of diet selection and ordering

- Taste

- Boredom

- Evaluations

- Moneybox

- Prices

- How was it with my calories?

- Hunger attacks

- Cheat's Day

- Alcohol

- Traffic

- Walking

- Water

- Application

- Drinking water

- Fake isotonic drinks and flavoured water

- Own internal gamification and regularity

- Book One

- Taking measurements

- Taking pictures

- Steps

- Stepler

- Dietly and Suvibox

- Samsung's challenges

- Applications on your phone

- Some hardware

- Shoes

- Costume

- Weight

- Smart band

- What to do while walking

- Music

- Audiobooks, Audible and the English language

- Health

- Internist

- Nutritionist

- Cardiologist

- Diabetologist

- Mental health

- Cheat Day - scenario 2 (my approach)

- Cheat Day - scenario 1

- What's next for high school graduates?

- What has been achieved?

- What else is left?

- Your action plan.

- Action plan

- Checklist

- Summary

Table of Contents

Introduction

The story of my dietary failures

A little theory about weight loss

Caloric deficit

Calorie counting

Physical activity

Drinking water

What to want - motivation

Caloric deficit - my approach

Hunger mode8F

How many kcal do you need to survive?

Rate of weight loss

Food shopping in practice

Achieving a caloric deficit in practice is difficult.

Portion sizes and food prices for a 1-person and 4-person family

Eating disorders and substantial portions of food

XL portions in shops

Dr Kwasniewski's diet (optimal diet)

Pharmacological support - Meridia

Boxed diet

Introduction to boxes - convenient and healthy food solutions

Types of boxed diets

Calories and portions in diet boxes

Taste of food in diet boxes

Variety in diet boxes

How they take care of deliveries

How they take care of the after-sales service

Only some things are always perfect.

How about a stomach resection? About gastrectomy

Gastrectomy to lose extreme weight.

Benefits of gastrectomy

Risks of bariatric surgery

Types of gastrectomy

Pre-operative preparations

Recovery

Long-term results after treatment

Changing eating habits after sleeve gastrectomy

Prices for bariatric surgery

Surgery under the National Health Fund

The vision of losing 50 kg through surgery and a slow process resulting from life changes

Fear of surgery and fear of lack of results from a regular diet

Positive examples of bariatric surgery - Tomasz Sekielski and Mateusz Borkowski (a.k.a. Big Boy)

Concerns of patients and potential patients

Why do people give up before treatment?

My first systemic approach to losing weight - #10000steps.

The book "One Thing" by Gary Keller

Rule of 66 days

Regular walking 10,000 steps

But why?

Regularity and consistency

Lifestyle change with support from family and friends.

Boredom during a walk

Gamification is an element that brings it all together.

Endomondo and Facebook

What is the result of this approach?

A second approach to losing weight – is diet and weight loss assistance.

Victor

Grzesiek - weight loss assistant

Healthy Diet and Cheat's Days

Water

Take-off time

The end and the yo-yo effect

Depression and negative changes in daily life

How depression can lead to extremely overweight

What about clothes?

Stress scale

An important change in personal life

A psychiatrist is no shame.

Support from family and friends

Change order

Weight

Potential health problems

Tom's comment

Sex

Self-esteem

Work and business

Swine comments by fatphobes

Daily life

Enough of that!

Wrapping up in July 2022

Inspirations

Support from relatives

Farewell to depression and the start of the transformation.

Approach 3 and last

Excuses - why not eat properly or go for a walk?

Weight loss assistance vs habits

Weight loss assistant vs being alone.

Why a weight loss assistant should be a stranger.

Price of the assistant's service

Action plan

Objective

Calorie counting and dieting.

Suvibox boxed diet

Ease of diet selection and ordering

Taste

Boredom

Evaluations

Moneybox

Prices

How was it with my calories?

Hunger attacks

Cheat's Day

Alcohol

Traffic

Walking

Water

Application

Drinking water

Fake isotonic drinks and flavoured water

Own internal gamification and regularity

Book One

Taking measurements

Taking pictures

Steps

Stepler

Dietly and Suvibox

Samsung's challenges

Applications on your phone

Some hardware

Shoes

Costume

Weight

Smart band

What to do while walking

Music

Audiobooks, Audible and the English language

Health

Internist

Nutritionist

Cardiologist

Diabetologist

Mental health

Cheat Day - scenario 2 (my approach)

Cheat Day - scenario 1

What's next for high school graduates?

What has been achieved?

What else is left?

Your action plan.

Action plan

Checklist

Summary