This problem has accompanied me my entire life. One of my earliest memories is a visit to a family doctor who harshly reprimanded my mother, telling her that I needed to lose weight. At the age of eight, I was in a car accident. The prolonged hospital stay and the isolation caused by my recovery allowed my "comfort weight" to flourish.
My mother followed up with various attempts to get my obesity under control using different diets—mostly from silly women's magazines, but also the renowned Scarsdale Diet. However, an initiative by our PE teacher was more successful: he filmed us in the gym. Seeing myself as a chubby kid rolling across the floor must have triggered something in me.
On my own initiative, I began to abstain from food, snacking only on pumpernickel and apples. A growth spurt and increased physical activity helped, and by the age of 15, I reached a normal weight—and also had my first girlfriend. I was able to experience a normal youth.
At 18, severe psoriasis began to spread on my left ankle, persisting stubbornly until my mid-40s. Allergy tests, radiation therapies, cortisone—nothing could help me. In my mid-30s, I had to go to the hospital again due to tonsillitis, and once again, I puffed up like yeast dough. Worse still: I became literally obese.
No pants fit me anymore; suspenders became my trademark because my belly pushed every pair of trousers down. I could no longer pull my summer pants over my thighs. The last resort seemed to be gastric surgery, and I began to research the possibilities.
During this search, I stumbled upon a YouTube video from Quarks & Caspers from 2013, which introduced intermittent fasting:
I decided on the 5:2 method, where you consume no or very little food on two days a week. After just six months, I could wear my summer pants again and go on my first two-week long-distance hike. But at that point, the weight loss began to plateau.
Even a third fasting day brought no relief. It was likely due to the sluggishness of my gut, consistently poor nutrition on eating days, and nutritional deficiencies that triggered binge eating on fasting days—nipping any success in the bud. My weight began to rise again slowly but steadily.
The Game Changer: Apple Cider Vinegar?
Again, I stumbled across a video on YouTube, this time about apple cider vinegar:
Skeptically, I invested 89 cents and began taking two tablespoons of apple cider vinegar in lukewarm water before meals on eating days, and once at noon on fasting days. Since then, I have been able to get through the fasting days with ease.
In the first two weeks, I felt sluggish and experienced itching and headaches—symptoms that the body is breaking down visceral fat, where it likes to store waste products. These toxins were flooding my body. Since I was already familiar with this process, I stuck with it.
That was at the end of October. Meanwhile, I am using my belt again and am already at the third hole. My summer pants are still tight at the waistband but can be closed without any problems.
Other positive effects followed: For the first time since I was 18, I no longer have any skin inflammation. The psoriasis has completely disappeared. The calluses under my feet are almost gone, and I hardly even need deodorant anymore. My ability to concentrate—especially on fasting days—has also significantly improved.
What gives me the most courage, however, is this: three meters away from me sits a cookie jar. Previously, with an empty stomach, I wouldn't have been able to resist. Today, I don't care about it at all.
What is happening in my body is well-documented scientifically. It is called autophagy. The Japanese scientist Yoshinori Ohsumi received the Nobel Prize in Medicine in 2016 for his research into this process.
The Christmas Feasting is Over
The Christmas indulgence is over, and I have already successfully completed two fasting days again. Since the visceral fat is largely broken down, my body will now start drawing from other areas: legs, buttocks, and arms—wherever excess fat restricts my mobility the most.
Belly fat is usually the last to go. Therefore, I will dust off my scales and weigh myself at least once a week.
My Plan in Detail: Three Fasting Days per Week
- Last meal before 8 PM
- Start the fasting day with a cup of coffee and half a teaspoon of cinnamon
- At noon, two tablespoons of apple cider vinegar, followed by a teaspoon of psyllium husks
- Before going to bed, one level tablespoon of organic peanut butter
- Beverages: green tea (morning), rosehip tea (noon), peppermint tea (evening)
- First meal after the fasting day at lunchtime—approximately 40 hours without food
- Also on eating days: an eating window from 12 PM to 8 PM (16:8)
My Goal: A Feel-Good Weight
I don't want to become truly thin. Given my height and age, a weight of 96 kg would mean that I am no longer considered obese, but merely overweight. This weight would no longer be a health concern.
In the long term, I would like to get under 90 kg to be considered "normal" weight. According to the AOK's BMI calculator, my ideal weight is between 71 and 90 kg.
Once I have reached my feel-good weight, I will eliminate two of the fasting days and use them only for weight stabilization.
I will weigh myself every Monday morning. For my own motivation, my current weight will be published in the right sidebar of this website.
As soon as outdoor temperatures allow, I will reactivate my weight bench and elliptical trainer, which are currently wintering in the garage. This summer, my wife and I are planning a hike on the GR2 in Réunion. The many meters of elevation will make having 15 kilograms less body weight a massive advantage.
Note / Disclaimer
This article reflects solely my personal experiences, observations, and assessments. It does not constitute medical advice and does not replace a medical diagnosis or professional treatment.
The methods described, especially fasting, intermittent fasting, and supplements, can have different effects depending on the individual. Anyone suffering from chronic illnesses, taking medication, or having health complaints should definitely consult a doctor or qualified professional before changing their diet.
All information is provided to the best of my knowledge, but without guarantee of completeness or timeliness. The implementation of the measures described is at your own responsibility.
