Week 9

My weeks usually start on Sunday and this Sunday I started as usual with a long walk. You can see this walk on my YouTube channel "Diary of a Xenior". There I go through the day a little bit; while walking I give my views on the world events and everything that comes to my mind at that moment. Check it out if you want to:

https://www.youtube.com/@DagboekvaneenXenior-dg9dv

In fact, everyone should realize that obesity means overweight. First of all, I have read that if you gain 10 kg in your lifetime, i.e. above your normal weight, your chance of living a disease-free old age decreases by 40-50%. That's quite a claim, but as usual, there's always a silver lining.

If you lose about the same amount of weight, your chance of developing type 2 diabetes is reduced by half, or 50%.

This means that if you weigh 92 kg like me and you lose 10 kg, you gain a huge health benefit. So, your chances of getting diabetes, especially type 2 diabetes, go down as you lose weight in a healthy way.

As time goes by and my weight goes down, my motivation to keep going increases. Isn't that a win-win situation?

At the end of this week (9), my scale showed 82.5 kg.

 

A RECIPE FOR THIS WEEK:

Healthy Turkey & Veggie Skillet (Weight‑Loss Friendly)

Intro

This lean Turkey & Veggie Skillet is a low‑calorie, high‑protein meal that keeps you full without slowing your weight‑loss progress.
It’s quick, flavorful, and perfect for busy days.

 

Ingredients (2 servings)

Fresh Produce

  • 1 onion

  • 2 garlic cloves

  • 1 red bell pepper

  • 1 zucchini

  • 1 cup cherry tomatoes

  • Fresh basil (optional)

Protein

  • 300 g (10 oz) lean ground turkey

Pantry Items

  • 1 tbsp olive oil

  • Salt and black pepper

  • Paprika

  • Italian seasoning

 

Instructions

1. Prep the vegetables

Chop the onion, mince the garlic, slice the bell pepper and zucchini, and halve the cherry tomatoes.

2. Cook the turkey

Heat olive oil in a skillet. Add the ground turkey, season with salt, pepper, and paprika. Cook until browned.

3. Add the vegetables

Add onion, garlic, bell pepper, and zucchini. Cook 6–8 minutes. Add cherry tomatoes last.

4. Finish

Season with Italian herbs and fresh basil.

5. Serve

Divide into two bowls and enjoy warm.

 

Nutrition (Approx. per serving)

  • Calories: 380–420

  • Protein: 35–40 g

  • Carbs: Moderate

  • Fat: Low