How I lost 50,5 kgs in 5 month and 5 days. A history of 1061 days of failures and a path to success ebook

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 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

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'll 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 will 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 will 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 will be some formulae for counting calories, and I will mention caloric deficit and where weight loss comes from in general. I will describe issues related to drinking water or the rate of weight loss. You will 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. Finally, I will 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 will touch on regularity issues and how changing how we move or eat is relatively simple. It will be about physical activity. I'll also describe my thoughts on gamification, which allows 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

will touch on depression or physical and mental well-being. It will 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 will read about my inspiration and motivation. You will read about how I decided to start again. You will also find a description of how you can achieve your resolution with the support of a weight loss assistant.

And

at the end, you will have a ready-made manual for the complete process. You will 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 will 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 jelly, which you somehow always associate with alien glutes? OK - let it be jelly. Now imagine that for some mysterious reason (maybe masochism, I don't know), you will eat it every day. For the rest of your life. No matter what. I used to do that too. I'll admit something to you - I hate running, yet on my first instinct, I decided “it will 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 illnesses (see a doctor about those!). I will not help you all. 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 will 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 will 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 smaller molecules called fatty acids, which are then transported to the cells 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. Still, 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 will 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 allows 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'll learn why these things don't work on their own):

Eating

less often (1-2 meals a day)

Boxed

diets

Kwasniewski

diet (optimal)

Skipping

meals

Giving

up sugar and replacing them with sweeteners

Hunger

strikes and fasting.

Swapping

regular foods for light versions

And

many other ways

All of them should have worked better. Even when losing 20 or 25 kg each, I would gain weight quickly after giving up another miracle diet. The so-called yo-yo effect on the full.... This was because I was falling back into unsuitable eating habits.

Calorie counting

Calorie counting is tracking the number of calories consumed throughout the day. The aim is to keep a balance between calories consumed and calories burned through physical activity. Everyone determines their energy needs based on age, gender, weight, height, and physical activity. A young, active man going to the gym needs more energy to live than a woman looking after her grandchildren and home who is not physically active.

You should keep track of the calories in the food and drinks you consume, usually using a food diary, mobile app, or online database. The goal of calorie counting can be to keep, lose, or gain weight, depending on your needs and goals.

Of course, I have tried many times to count the calories I absorb every day. I know perfectly well that a Piatnica country cheese has 200 grams and 194 kcal, and t an orange juice has 40 kcal in 100 ml. The average European pizza at Pizza Hut has 1707 kcal and weighs 649 grams, and a fried breaded pork loin has about 400 kcal.

This knowledge has yet to help you lose weight. Because it turns out that losing weight is not just about restricting calories 😉.

Physical activity

In addition to creating a calorie deficit through diet, physical activity is the other crucial element of successful weight loss. When you exercise, you burn extra calories, which can help create a larger calorie deficit and accelerate weight loss.

Many people who struggle with extreme obesity may struggle to undertake physical activity. That's why starting slowly and gradually increasing your training is important. I'll talk about what I've done to make this physical activity as regular as possible so that it doesn't get in the way or require too many sacrifices. 3

I will describe the process of finding an exercise routine that didn't make me uncomfortable and that I could maintain over time. Physical activity became a regular part of my transformation and not just a temporary change, which I encourage you to do to have tried it many times in the past:

run

(I managed to run 15 km each and quite recently - in 2019 or 2020)

walk

- my longest walk was about 64,000 steps, but on the other hand, I also had a record for the minimum number of steps, which was 23 steps in 1 day.

ride

my bike - I have cycled 100 km and more times. My record is a trip from Kielce to Krzyżtopór Castle and back. The route was 125 km and took place on the 18

th

of

July 2020.

go

to the gym regularly.

go

to the swimming pool.

I failed every time, even if I managed to stay physically active for a long time. I made many attempts, but they were mostly spurts - sometimes lasting 5-6 months of daily workouts. But each time, I felt that in a week or two, if I lost weight, I still wouldn't have to treat physical activity as something natural, like part of my daily schedule (like brushing my teeth, for example).

You can read recommendations to take 10,000 steps a day in many places4. The 10,000 steps standard as a measure of daily physical activity is relatively arbitrary and originated from a marketing campaign in Japan in the 1960s. The aim was to encourage people to be more active and was based on the average number of steps taken per day by a healthy Japanese person. It has since been widely adopted as a general guideline for healthy levels of physical activity, with the idea that achieving 10,000 steps per day can lead to increased fitness, improved health, and a reduced risk of chronic disease. However, no scientific evidence supports 10000 steps as a specific goal, and the number may vary depending on factors such as age, gender, and fitness level.

Drinking water

Whenever I was losing weight, I always had the message in my mind that I shouldn't get dehydrated. However, I should have taken a more systemic approach. Although diet and physical activity are the main drivers of weight loss, other factors such as hydration and sleep also play a vital role.

Water makes up a sizeable proportion of the human body, ranging from 45-75% of body weight, with an average of 60% in normal-weight adults. It is considered an essential nutrient because the body cannot produce it. Water requirements are calculated on body weight but depend on age, gender, physical activity, climate, diet, and health.

According to the Institute of Food and Nutrition, sufficient water intake for adults (weighing an average - importantly) is 2500 ml for men, 2000 ml for women, 2300 ml for pregnant women and 2700 ml for lactating women. But it should be remembered that an adult needs around 35 ml of water per kilogram of body weight. Medication alcohol, caffeine, protein, fibre, and sodium intake can increase water requirements.

Water is a key part of the weight loss process from a biological point of view, as it helps to regulate the body's metabolic processes, especially during fat loss and CO2 excretion. During fat metabolism, the body breaks down stored fat molecules into fatty acids and glycerol, releasing energy as ATP5. This process also produces waste products, including CO2, which must be eliminated from the body. Drinking enough water helps flush out these waste products, ensuring that they do not build up and damage the body's internal organs.

To burn fat while supplying the necessary energy, there needs to be plenty of water in the body. Water is essential for hydration and helps keep a healthy fluid balance. Dehydration can slow the metabolism and negatively affect the body's ability to burn fat and exhale CO2, making it difficult to lose weight. Drinking enough water also helps prevent fluid retention, which can cause bloating and affect the accuracy of weight measurements.

My parents had (since I was four years old) a soda company. Therefore, it was easier at home to drink CO2 soda, sweetened first with sugar and then with sweeteners, than water (for a child, soda was sweet and more attractive). I drank little water in general, more often in the form of tea. Later, I drank coffee and fizzy drinks instead of tea. But the water itself was still scarce.

It is crucial to supply the body with sufficient water to support the metabolic processes and ensure it is hydrated and healthy. In weight loss, fatty acids are broken down into carbon, hydrogen, and oxygen, while oxygen combines with carbon to form carbon dioxide (CO2). This CO2 is exhaled through the lungs, reducing fat and weight.

Therefore, the weight loss process can be understood as converting stored fat into energy, which produces CO2 and its subsequent excretion from the body through the lungs. That is, fat is 'exhaled' with the air during exercise. This is a critical point to understand what a great mental shortcut "fat burning" is. There is no point in going into too much detail, although this book is quite 'engineering' anyway. But you can pull in a bit on the chemical law of conservation of mass. Reach out to this video from the TEDx Talks series:

https://www.youtube.com/watch?v=vuIlsN32WaE

What to want - motivation

Because I have always been fat, diets, yo-yo effects, and weight loss have always been with me. However, I'm an introvert and better at independent sports or activities, so losing weight wasn’t easy. I don't know how many times I've made attempts related to losing excess weight, but it wasn't until the last effort that I succeeded.

Losing weight is a difficult journey, and it is important to be prepared for the obstacles and setbacks you will meet. I will describe my steps for staying motivated and overcoming common barriers such as boredom with diets and exercise routines, stress, and social pressure.

I'll also talk about your support system, whether through a weight loss group, friend, or coach and how having a support system can help you stay on track and achieve your goals.

Caloric deficit - my approach

As I wrote earlier - a caloric deficit is a state that occurs when the number of calories I burn through daily activities and exercise is greater than the number of calories provided through food and drink. This means the body uses stored fat as energy, leading to weight loss.

A caloric deficit6 is a fundamental principle of weight loss and can be achieved by reducing calorie intake (diet), increasing physical activity (exercise) or a combination of both. To keep a healthy weight, finding a balanced caloric deficit that allows for gradual weight loss while providing the body with sufficient energy and essential nutrients is important.

Here are the basic principles of calorie deficit weight loss:

Decide

your daily calorie requirements based on age, gender, weight, height, and activity level. Once you know your daily calorie requirements, you can figure out the number of calories you need to consume to create a calorie deficit and promote weight loss.

Track

your food intake: Keeping a food diary or using a food tracking app can help you check your calorie intake and ensure you stick to your desired deficit.

Reduce

your calorie intake: To create a calorie deficit, you must reduce your calorie intake. This can be done by eating smaller portions, choosing low-calorie foods, and avoiding high-calorie snacks and drinks.

Increase

physical activity: Besides reducing calorie intake, increasing physical activity can help create a calorie deficit and promote weight loss. This can be achieved through regular exercise such as brisk walking, running, cycling or weight training.

Maintain

balance: While a calorie deficit is crucial for weight loss, keeping a healthy balance of nutrients is also important. Ensure you eat various nutrient-rich foods, including fruit, vegetables, lean proteins, and healthy fats.

Be

consistent: Weight loss is a gradual process, so it is important to be compatible with your calorie deficit and physical activity over time. Avoid crash diets and fad weight loss methods, as they are unsustainable and can hurt your health.

A caloric deficit generally occurs when you burn more calories than you consume.7

To lose 1 kilogram, consume 7000 kcal more than you ate8. The speed of this process decides the rate of your weight loss. When your body is in a calorie deficit, it uses stored fat as energy, leading to weight loss. This is the simple but effective principle behind successful weight loss. But remember that you can also lose muscle and not just fat (especially if you are in starvation mode).

Theoretically, if you can burn 7,000 kcal in one day more than you ate, you could lose 1 kg daily. But this isn’t easy to achieve. By following these basic principles of calorie deficit weight loss, you can achieve your weight loss goals safely and sustainably.

Additionally, losing weight is easier when you weigh 155 kg than 68 kg. The basis from which we start is different. It is paradoxically easier for fatter people to lose 1 kg than slimmer people.

Hunger mode9

Have you ever had that situation where you were on a diet but not losing weight? Because I have. And many times. I used to have no idea why this was happening.

We believe the human body has a defence mechanism called 'starvation mode'10, which kicks in when it receives a small number of calories over an extended period. When this happens, the body slows down its metabolism to conserve energy, making it difficult for a person to lose weight (you will find a description of the complete process in the footnotes - it is not as simple as a few sentences in this book). This is why it is important not to starve yourself.

Starvation mode can lead to a plateau in weight loss and even weight gain, as the body stores fat instead of burning it.

This is why a balanced and nutritious diet and regular physical activity are essential for successful and sustainable weight loss. A professional trainer or nutritionist can help create a personalised diet plan tailored to a person's individual needs and goals, ensuring that they get the right amount of nutrients, leading to weight loss without triggering starvation mode.

How does hunger mode11 work in practice? Of course, I'm writing from my own experience... You don't eat breakfast before work. At work, you grab some fruit (maybe 200 kcal). You feel hungry and tired all the time. But you're on a diet - that's what the advice books tell you to do. You go home. In the evening, you eat one meal of 1200 kcal. On the following days, you repeat the process. You weigh yourself after a week - and button with a loop. You haven't lost any weight.

How many kcal do you need to survive?

What I have learned over the years of approaching diets and weight loss ideas is related to two concepts.

Let's start with Basal Metabolic Rate (PPM, or BMR - basal metabolic rate...12 ). This is the amount of energy (measured in calories) the body needs to perform its basic functions, such as respiration, circulation, and cell production at rest. It is considered the smallest energy necessary to keep the body functioning at rest. PPM is a key factor in deciding a person's daily energy expenditure and plays a key role in weight management, as it affects the number of calories a person needs to consume to keep or lose weight. Age, gender, body size, body composition and hormones can affect a person's PPM. It is also important to remember that PPM is only a small part of a person's total daily energy expenditure, as physical activity, the thermal effect of food and other metabolic processes also contribute to the overall daily energy requirement.

How to count PPM? There are many calculators on the internet, and there are also many methods for estimating PPM. One of these is the Harris-Benedict formula13. This is a formula used to calculate a person's daily caloric requirements. It considers age, height, weight, and activity level to estimate the calories needed to maintain current weight. The original Harris-Benedict equation was published in 1919. This method is considered one of the earliest and simplest methods of figuring out calorie requirements and is still widely used today. To apply the Harris-Benedict method, a person's basal metabolic rate (PPM) is first calculated and then adjusted for activity levels to estimate total daily energy expenditure (TDEE / TMR / CPM). PPM is calculated based on gender, height, weight and age, and CPM is calculated by multiplying TMR by a factor based on activity level.

Although the Harris-Benedict method is simple, it may be partially exact for people with elevated physical activity levels. It may overestimate calorie requirements for some individuals. PPM is calculated based on a person's height, weight, age, and gender:

It is important to remember that the Harris-Benedict formula is only an estimate of PPM14 and may not be 100% correct for every person. Other factors such as body composition, genetics and metabolism can also play a role in figuring out PPM.

According to the calculator here https://dietetykpro.pl/kalkulatory/ppm-harris-benedict, my PPM at peak weight was 2763.40 kcal. This means that just living, circulating, breathing, and blinking my eyes required an energy input of over 2700 kcal daily.

But that's not all. After all, what about sitting, walking, washing, thinking at work and other activities during the day? The CPM (Total Metabolic Rate / Total Daily Energy Expenditure TDEE / Total Metabolic Rate TMR ) is used for this. The Harris-Benedict formula is the method used to calculate CPM. The Harris-Benedict formula calculates CPM by multiplying a person's PPM by a factor that considers their level of physical activity.

Once the PPM has been calculated, it is multiplied by a factor that stands for a person's level of physical activity. This factor can range from 1.2 (for those with a sedentary lifestyle) to 1.9 (for those with exceedingly elevated levels of physical activity). The final calculation gives an estimate of CPM, which can be used to make dietary decisions and check weight changes.

According to the calculator here, https://dietetykpro.pl/kalkulatory/cpm, my total metabolism CPM in July 2022 was 3868.76 kcal (with low physical activity). And that was the start of my thinking.

Rate of weight loss

By following these basic steps and creating a calorie deficit of 7,000 calories, it is possible to lose 1 kg of body fat. However, it is important to remember that individual results may vary, and it is best to consult a healthcare professional for personalised recommendations and guidance.

It is important to remember that weight loss is not a linear process16 and can vary from week to week. There may be periods of slower weight loss or even weight gain, which can be normal and should not discourage you from continuing your calorie deficit and physical activity. Women have it a little harder than men - their weight fluctuates regularly throughout the month, according to their monthly cycle. We, men - have it easier.

It is also important to consult your doctor before starting a weight loss programme, especially if you have any underlying medical conditions or a large amount of weight to lose. They can supply personalised recommendations and guidance to help you achieve your weight loss goals safely and healthily. Remember to consider your health.

Food shopping in practice

Achieving a caloric deficit in practice is difficult.

I want to compare cooking and eating habits in 1-person- and 4-person households. This will be relevant in a dozen or so pages 😊.

I form a household on my own with one person - me. A friend has four kids. Her food preparation process (shopping/cooking/eating) has completely distinct characteristics from mine. Because a 1-person household and a 4-person household have different cooking and eating habits due to the different number of inhabitants and individual preferences, here are some of how these two types of families can differ:

My household

It

may have fewer meal options as it only cooks for one person. You can opt for simple meals such as grilled chicken or fish and salads, and you can opt for ready meals when you are short of time.

You

can buy through pyszne.pl, but this is usually a larger portion than a portion during the weight loss process.

One

is supposed to have more flexibility in terms of mealtimes.

And

in addition, you need to have time to cook and a strong will not to eat while cooking.

My colleague's household:

Cooking:

a 4-person household will likely have more varied meal options as they cook for a larger group with different tastes and preferences. They may cook larger, equal meals such as casseroles, stews, or pasta dishes and opt for individual meals where everyone serves themselves.

Eating