Week 1: The Start of My Fat Loss Journey

Week 1: Laying the Foundation for Success

The first week of my transformation was all about setting the foundation for lasting change. Starting at 97.6 kg, I began diligently tracking meals and increased daily activity, leading to my initial successes on the scale and tape measure.

My Key Metrics for Week 1

  • Start Weight: 97.6 kg
  • End Weight: 96.6 kg (Weekly Change: -1.0 kg)
  • Waist Measurement: Reduced from 111 cm to 110 cm
  • Total Calorie Deficit: ~4,650 kcal
  • Total Steps: 72,259
  • Workouts: None yet – focused on daily activity
  • Meal Replacements: 0

Highlights of the Week

  • Successfully started tracking calorie intake and maintained a consistent deficit.
  • Enjoyed a social skiing day without derailing progress significantly.
  • Achieved my first kilo of weight loss—boosting motivation for the weeks ahead.

Challenges & Lessons

  • Managing calories during social events required more careful planning.
  • Discovered that consistency—even imperfect—is powerful and encouraging.

Moving Forward

  • Begin structured strength workouts.
  • Maintain activity levels and calorie deficit.
  • Control evening eating and alcohol intake.

 

⬇Day-by-Day Journal – Week 1⬇

Week 1/ Day 1

Day 1: The Starting Point

The first day of my body transformation was a mix of action and a few indulgences. I spent the day skiing with friends – active and fun.

Breakfast didn’t happen. Lunch was a farmer’s toast on rye bread paired with a beer. Dinner kept it simple: spaghetti pomodoro and salad.

And yes, there were two more beers with friends in the evening. Not perfect, but it’s day one – progress starts here.

Meals
  • Breakfast: Skipped
  • Lunch: Farmer’s toast on rye bread paired with a beer
  • Dinner: Spaghetti pomodoro with salad
  • Evening: Two additional beers with friends

Measurements

Weight: 97,6 kg / 215.17 lbs

Belly Ø: 111 cm / 43.70 in

Steps: 10.506

Kcal Deficit: -700 kcal

 

Workout /Cardio

Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0

Bike: 0
Hike: 0
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 1/ Day 2

Day 2: Rainy Sunday

Bad weather kept me at home, but I stayed on track with a quiet, solid day.

Meals:

  • Breakfast: A simple bowl of oatmeal
  • Lunch: Vegetable soup with a slice of rye bread
  • Dinner: Grilled chicken with steamed vegetables

Measurements

Weight: 97,2 kg / 214.29 lbs

Belly Ø: 111 cm / 43.70 in

Steps: 10.778

Kcal Deficit: – 500 kcal

 

Workout /Cardio

Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0

Bike: 0
Hike: 0
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 1/ Day 3

Day 3: Epiphany on the Slopes

Despite heavy fog, I went skiing with my brother-in-law for a few runs. I took a quick break for a glass of white wine, then fasted until 4 PM. The day ended with a hearty “Linner” at a final family gathering with a feast of speck, cheese, pickled beef, Italian salad, salami, bread, and potatoes—enjoyed guilt-free thanks to earlier restraint.

 

Meals:
  • Breakfast: Skipped
  • Lunch: Hearty family Linner (feast)
  • Dinner: (Part of the Linner feast)

Measurements

Weight: 96,7 kg / 212.97 lbs

Belly Ø: 111 cm / 43.70 in

Steps: 7887

Kcal Deficit: – 900 kcal

 

Workout /Cardio

Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0

Bike:0
Hike:0

Belly -20 cm
0%
Weight: -20kg
0%

Week 1/ Day 4

Back to Work, Back to Feasting

On the first day back at work after the holidays, I skipped meals to “save room” for a client’s Christmas party.

When the aperitif arrived, hunger overwhelmed me. I devoured many bruschette and later enjoyed a full dinner featuring soup, ravioli stuffed with cheese and truffle, and tender veal shoulder with vegetables—accompanied by drinks.

Meals:
  • Breakfast: Skipped
  • Lunch: Skipped (to save room)
  • Evening: Client’s party with multiple courses and drinks (2 beers, 2 proseccos, 1 amaro)

Measurements

Weight: 96,4 kg / 212.53 lbs

Belly Ø: 111 cm / 43.70 in

Steps: 12.549

Kcal Deficit: – 900 kcal

 

Workout /Cardio

Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0

Bike: 0
Hike: 0
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 1/ Day 5

A Small Victory

This morning, the tape measure revealed my waist had shrunk by 1 cm—a tangible sign of progress that boosted my motivation. Once the house was empty, I rolled up my sleeves and did some strength exercises. My eating was disciplined—a protein shake for breakfast and a crispy Caesar salad for lunch—followed by a simple dinner of spaghetti with homemade tomato sauce.

Unfortunately, in the evening, my willpower faltered, and I raided the fridge (ham, cheese, pickles, pudding, brioche with cream, and yogurt). Still, the morning victory reminded me that progress isn’t linear.

Meals:
  • Breakfast: Protein shake
  • Lunch: Crispy Caesar salad
  • Dinner: Spaghetti with homemade tomato sauce
  • Snacks: Fridge raid in the evening (ham, cheese, pickles, pudding, brioche with cream, yogurt)

Measurements

Weight: 96,4 kg / 211.64 lbs

Belly Ø: 110 cm / 43.31 in

Steps: 10.506

Kcal Deficit: + 350 kcal

 

Workout /Cardio

Push Up: 3×5
Bicep Curl: 3x7x8,6 kg 
Dragon Flag: 3×5 Floor Leg Raises
Pull Up: 0
Stretching: 0

Bike:0
Hike:0
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 1/ Day 6

Day 6: Help, My Weight Is Climbing!

This morning, the scale read 96.6 kg (212.97 lbs)—frustrating, but I was still within my weekly goal. My day was packed with work, leaving little time for activity. I managed a short walk and commuted by bike. I indulged in a brioche with cream for breakfast, had a small portion of gnocchi with tomato sauce for lunch, and celebrated Friday pizza night with a Pizza Tonno e Cipolla and extra Margherita (leftover from my daughter). I couldn’t skip dessert—Tiramisu added extra calories.

Meals
  • Breakfast: Brioche with cream
  • Lunch: Small portion of gnocchi with tomato sauce
  • Dinner: Pizza Tonno e Cipolla and extra Margherita
  • Dessert: Tiramisu

Measurements

Weight: 96,6 kg / 212.97 lbs

Belly Ø: 110 cm / 43.7 in

Steps: 12.033

Kcal Deficit: – 900 kcal

 

Workout /Cardio

Push Up: 0
Bicep Curl: 0 
Dragon Flag: 0
Pull Up: 0
Stretching: 0

Bike:0
Hike:0
Walk: Yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 1/ Day 7

 A Saturday on the Slopes

Today was a beautiful Saturday spent skiing with my buddy Max. Tradition dictated a hearty lunch—so I had a delicious veal Wiener Schnitzel. However, my morning measurements were discouraging, with my waist at 111 cm (43.7 in), and my new, deliberately tight ski jacket still reminding me that there’s more work to do. Breakfast was simple and satisfying—a boiled egg with rye bread, butter, and honey. Dinner was a hearty bowl of bean stew with white bread, Mortadella, and Italian salad. I did indulge in a small piece of chocolate and a yogurt afterward, a reminder that restraint is still a work in progress.

Meals:
  • Breakfast: Boiled egg and rye bread with butter & honey
  • Lunch: Veal Wiener Schnitzel
  • Dinner: Bean stew with white bread, Mortadella, and Italian salad
  • Snacks: Small piece of chocolate and a yogurt

 

Measurements

Weight: 96,6 kg / 211.64 lbs

Belly Ø: 111 cm / 43.7 in

Steps: 10.506

Kcal Deficit: – 800 kcal

 

Workout /Cardio

Push Up: 0
Bicep Curl: 0 
Dragon Flag: 0
Pull Up: 0
Stretching: 0

Bike: 0
Hike: 0
Walk: 0

Belly -20 cm
0%
Weight: -20kg
0%