On nibbling
I've written about this before: if during the day you can find the energy and motivation to stay away from sweets, pastries, hot pretzels or God knows what other delights…
…we all know what happens when you get home in the evening.
After a day of hard work and running around, after putting the kids to bed, you want to relax a bit. You know: give yourself a moment of pleasure.
It’s exactly then that your guard is down, and temptations will prevail over the brain.
You've had a small taste. After that, it will be hard for you to stop.
You've been disciplined all day:
you've had a clean diet;
you've managed to avoid dozens of temptations like a pro.
you've walked, you've taken the stairs, maybe you've even been to the gym.
✅ ONE SINGLE SNACK WILL BRING YOU DOWN
You've done everything by the book. However, at 10 PM, one single bag of potato chips will knock you down.
100g of any snack you can think of contains an average of 500 calories.
Take your average classic snacks: pretzels, cookies, peanuts, rice crisps, popcorn, nachos, chocolate, wafers, potato chips, candies.
✅ STRUGGLING FOR DECADES
For decades, I've been struggling to find the simplest solution to lose weight and maintain my figure.
(Un)luckily, the more books you read, the less you realize you know.
Anyway, scientists have been studying weight loss for hundreds of years.
And the only clinically proven method of losing weight is to eat fewer calories (energy) than your body needs.
This is called calorie restriction.
The common denominator of all diets in the universe (those that work) is that in one way or another you manage to restrict calories for a longer period of time.
✅ CALORIMETRY
Let's show some examples of calorie calculation – just as an example.
A sedentary* woman weighing 57 kg and standing at a height of 1.6m may have a daily calorie requirement of only… 1,400 calories.
You can do your own simulations here: CLICK.
Sedentary* means that for 4 hours (out of 24 in a day) she performs very light activities such as: driving, office work, typing, sewing, ironing, cooking, playing cards, playing a musical instrument. You get the point.
And the remaining 20 hours are spent in bed or in a chair, armchair or sofa.
A sedentary* woman weighing 57 kg and standing at a height of 1.6m may have a daily calorie requirement of 1,500 calories if she also performs light physical activities for an extra hour a day.
Do your own simulations here: CLICK.
19 hours: in bed / chair / sofa / armchair;
04 hours: driving / working on a laptop in a chair / cooking / cleaning around the house;
01 hour: walking at a speed of 4 km/h / activities in restaurants / cleaning the house / taking care of children.
We tend to generalize and say that:
A woman has a calorie requirement of 1,800 - 1,900 calories.
“Maybe you mean a woman who weighs 90kg”.
Yes, exactly. You guessed that right.
The more weight she gains, the more her daily calorie / energy requirement increases.
But the opposite is also true. The more weight she loses, the more her daily caloric requirement decreases.
✅ LONG STORY SHORT
If a woman wants to lose weight, she will have to eat fewer calories than her body needs daily over a long period of time.
🏆 PRO Tip: in 80% of cases, eating normal food and avoiding junk food is enough to facilitate weight loss.
It's not rocket science.
✅ AN EXAMPLE
A sedentary 35-year-old woman with a height of 165 cm and a weight of 87 kg (so 30 kg extra) has a daily calorie requirement of around 1,800 calories.
Do your own simulations here: CLICK.
With an average calorie deficit of 500 calories per day, you’ll lose about 2 kg per month.
That is, easily, without too much trouble, you can lose 24 kilograms in a year.
(-500 calories) x 30 days x 12 months = -180,000 calories;
7,500 calories = 1 kg of fat.
If you add the 2-3 liters of water that will easily disappear to the tally…
You’ll get from 85 kg to 59 kg in a year. That’s fabulous.
Sounds good, right?
I do have one more little parenthesis to make here.
If you are a woman, you are 1.65m tall and the scale shows 78-80 kg, stop lying to yourself that you are just a little chubby.
You are obese. And no, you’re not big-boned.
Play around with the numbers for a bit: CLICK.
✅ HOW DARE YOU?!?
Reading the words above hurt a little, didn't it?
Very good. That's how it should be. Maybe this time you’ll actually take action and do something.
Did I hear you say “I don’t know what to do”? Oh my!
It means I was a genius ever since the 3rd grade.
Back then I would eliminate sweets, starches and sodas from my diet and I would lose weight like crazy.
Do the same thing Sensei did back when he was 10 years old.
Cut out the sweets, grains, sodas (including natural juices) and alcohol and let's see what happens.
Here's a great guide:
The Official Body Engineering 2025 Guide
If you haven't heard of us before, here's what we do in short.
✅ LET’S FACE IT: YOU DON’T REALLY WANT IT
Eh, you do know very well WHAT you need to do.
The problem is that you DON'T really WANT to start and you keep finding excuses to postpone it endlessly.
You don't want to do it – not even for free.
In the end, it's just your problem you don't want to do what’s in your best interest.
I've been writing almost every day for the past 10 years and constantly reaching out a hand, but you prefer to remain in that swamp called “lack of action”.
Doing nothing is still a choice. But will it be the right choice for you?
Not voting is still a choice. But that means you get to stay home and let others take care of your future.
✅ A DEFICIT OF 500
A 500-calorie energy deficit means eating somewhere around 1,300 calories a day.Of course, you can eat anything, even junk food. Just add up what you see written on the labels and when you reach 1,300 calories you stop. That's it. That’s one way to do it.
For weight loss, it is enough for you to eat 1,300 calories.
Health-wise, it is imperative that those 1,300 calories are FULL of nutrients (minerals, vitamins, proteins, fibers, omega 3), instead of EMPTY calories (simply filled with energy from sugar, flour, oil).
If you are a woman and will follow the guide our program puts forward…
…then it will be practically impossible for you to exceed 1,300 - 1,400 calories per day. And you’ll eat until you are full.
Our daily guide for women:
2-3 eggs +
minimum 200g of meat +
minimum 200g of fish or seafood +
minimum 1.2 kg of vegetables +
only if there is room, you can also have 200-300g of fruit or Skyr +
and maybe 50g of cheese – just a taste.
Everything you read above is an addition. Those are total MINIMUMS for one day. That means eating soups, 2nd course and omelets.
Everything is modular, don't worry:
if you don't eat fish, you can replace it with meat and vice versa;
you can eat 200g of meat, a small can of 90-100g of fish and complete the rest of the protein requirement with tofu or Skyr;
or you can eat 300g of meat, without fish and complete the rest of the protein requirement with tofu or Skyr (but in this case you will definitely need an Omega 3 supplement.)
or you can just eat fish, seafood, eggs and a carefully selected range of cheeses. It is not at all necessary to eat meat.
Basically, you can eat 2-3 meals a day, create a nice calorie deficit, without feeling hungry and lose weight without struggling.
✅ BUT, IN REALITY…
Everything went perfectly - until 9:00 PM.
You ate 2-3 perfect meals, but you feel like "something more".
In the evening, if you nibble on 50g of anything sweet or salty, French cheese or nuts/nuts, chips, wafers and drink a small glass of wine…
That’s 500 calories right there.
You can eat perfectly nutritious food of about 1,200 calories, eat 200-500 extra calories in the evening and just like that, you will have zero progress.
This is probably the situation you are in now.
You eat perfectly during the day, [or you have that impression] but in the evening you have a glass of wine and eat 50g of nuts or French cheese.
And then you wonder why you don't lose weight even though you’re eating a 100.00% healthy diet. 🤷♂️
If you eat perfectly, but nibble on something every second day, then you will lose a maximum of 1 kg per month.
For a woman, 1 kg per month is a slow progress that can be easily masked by a little water retention. [That still means zero progress on the scale.]
What could be more frustrating than doing everything by the book and still not losing weight?
✅ SOLUTIONS
Take my word for it: you have ZERO chances of losing weight and then maintaining your figure for life as long as you keep temptations around the house.
The Big Clean-Up: CLICK.
Elon' Musk’s golden rule: CLICK.
Do you know what can make this incessant nibbling go away?
Walking.
Dear woman:
if you walk for 60 minutes, you will consume 200 calories;
if you walk for 90 minutes, you will consume 300 calories.
If you walk for 90 minutes a day you can lose weight every day and make great progress.
If you walk every day, you can eat almost normally, lose 15-20 kg by summertime without doing anything special.
Here’s my take on walking: CLICK.
✅ I’M GOING TO ASK AGAIN
“How many people do you know who have lost 30-50 kg, look good and have maintained their figure for at least 3-4 years?”
You will most likely shrug your shoulders. I personally know hundreds of them with whom I keep in touch constantly.
The common denominator of these “professionals” who have lost dozens of kilograms and have maintained their figure for many years is:
that they do not keep junk food around the house;
and they walk a little every day.
They have understood a simple concept: their home is not a garbage dump, and their body is not a dumpster.
I will keep repeating this until you internalize this concept.
I think not keeping junk food around the house is part of the identity of an educated person.
✅ RESPECT
It simply seems like a form of respect to me.
🏆 PRO Tip: no junk food in the house > no temptations > no abstinence > lose weight quickly > a figure you can easily maintain for life.
If you are able to keep “cocaine” around the house, abstain constantly, practice moderation and look great without doing anything…
…then you can simply ignore what I wrote above. There is also an unsubscribe button below.
I am writing for those who voted to receive “nutritional extremism” in their INBOX.
Thank you for your attention.