Here’s why I will probably never stop doing it for the rest of my life.

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Photo by Ryan Stone on Unsplash

Calorie tracking is discussed broadly.

Some say it’s no fun and completely useless.

Others say it’s life-changing.

What counts for you is something you need to find out by doing it.

Two key things are tracking my macros and calories made possible for me, that have extremely profited from, and which allowed me to optimize my diet:

I realized I ate too little

About two years ago, my weight was about 63 kilos at the height of 1,82m.

I was very skinny and wondering how I could become so thin.

I constantly asked myself what I was doing wrong and why I didn’t put on mass, although I trained hard. …


Neglecting B12 is not it

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Photo by Jannis Brandt on Unsplash

I went vegan six years ago, when I was 19 years old.

For 9 straight months, I maintained this form of diet and was very happy with the way my body adapted to it.

I felt much leaner and healthier after a while.

My skin also looked a lot healthier.

As someone who had suffered from acne for years, this was overall a very positive experience for me that gave me a lot of my self-confidence back.

Going vegan wasn’t my game changer

But this process took place only thanks to the side effects of the wholesome vegan diet I practiced that would also come along with changes in my consumer behavior. …


#2 — Have a cheat day once a week

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Photo by Cristian Baron on Unsplash

If your goal is to gain weight, in the sense of bodybuilding, you’ve probably come to realize that it can be much harder than losing it.

Most people who struggle at gaining weight, struggle to eat as many calories as they would need to build muscles.

There are three metabolism types:

  • Ectomorph (very fast metabolism, gains fat and muscles slowly)
  • Endomorph (slow metabolism, gains muscles and fat quite fast, burns fat slowly)
  • Mesomorph (mix of the other two, gains weight averagely quick)

The whole fitness and health industry is focussing on people who want to lose weight. …


How walking + exercise got me to 10% body fat in less than eight weeks

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Photo by Tegan Mierle on Unsplash

Human beings are meant to move.

Yet, most people in our modern society are struggling to move enough each day.

They’re either too busy or too stressed and don’t know how physical activity can fit into their daily lives.

When I was still working in my office job two years ago, I had the same problem. My total daily steps were always around 2 to 3 K and I didn’t always make it to the gym.

I can absolutely relate to what it’s like to be unmotivated after a long day of work. …


What we can take away from a restrained A-List actor

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Christian Bale is undoubtedly one of the most talented and sophisticated character actors in the world, sharing the A-league of Hollywood with giants like Leonardo DiCaprio, Brad Pitt, and Joaquin Phoenix.

He’s well-known for his top performances in movies like American Psycho, The Machinist, The Dark Knight Trilogy, and his unbelievable body transformations, going from extremely thin and skinny to muscular shape and backward.

It’s not that simple to know much more about Christian Bale except what movies he played in and what characters he played, as he’s a very careful man when it comes to protecting his privacy and family. …


Christmas time is around the corner, but from now on you might eat it regardless of the season

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Photo by Vanesa conunaese on Unsplash

It’s one of the most popular and finest herbs in the world.

In 2018, Indonesia — the world’s biggest distributor— produced a total of 37% of the planet’s cinnamon production that year. This equaled around 83.734 tons.

Yet, there is a large group of people who don’t know what this ingredient can actually do for their health or only connect it to Christmas baking.

There is a large number of benefits cinnamon brings that you should keep an eye on.

1. Fat loss

It is well-explored for its effect on weight loss.

According to recent studies, the herb affects fat cells.

It causes them to not deposit much further fat and instead burn it. So your fat-burning profits from taking in a tablespoon of cinnamon. …


This ridiculously simple life-hack will take your fitness to the next level and works every time

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Photo by Boxed Water Is Better on Unsplash

“Successful people of any area have come up with solutions to get them going, whether they feel motivated or not“— Grant Cardone

The probability that you’re familiar with the following scenario is quite high:

One day you came home from a long day of work, you felt hungry, ate something, and sat in front of the TV on your convenient couch.

Well, there is absolutely nothing wrong with that, except for the fact that you wanted to go to the gym that day and do something for your fitness.

Or maybe it was running or hiking that stood on your plan. You somehow knew that you had to it. …


Don’t underestimate the difference a simple routine can make

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Photo by Aditya Saxena on Unsplash

Most people underestimate how daily habits have a long-term effect on their health and progress in life. Everybody has their routines. Doing a morning run or walk to get some fresh air into your lungs and start your system for the day is a routine.

On the other hand, eating out at fast-food restaurants is also a habit. Going out every day on your balcony to smoke your morning cigarette is a routine. Getting drunk every weekend with your friends is a routine too.

It doesn’t matter whether they’re good or bad habits.

What counts is how they affect your body, mind, and soul long-term. …


To get in shape, you need to focus on what’s necessary.

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Photo by Victor Freitas on Unsplash

You are what you eat.

It’s one of the sayings that couldn’t be more true.

I was what I ate.

I was as thin as a toothpick.

My weight was 63 Kilos at the height of 1,82 meters.

That was something I was unhappy with.

And I believe most skinny persons would admit they feel the same.

I thought I was doing everything right to live a healthy and long life and make gains if I worked out long enough. But I wasn’t.

Because I focused too much on the wrong things.

If you ever heard about the Pareto principle, you know that 20% of your activities make 80% of your results. …


Simple life hacks for getting and keeping your six-pack effortlessly

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Photo by Alonso Reyes on Unsplash

Although it seems there is endless content placed in every corner of the internet about how to lose fat, how to eat right, build muscles, get stronger and live a longer life, obesity and diabetes are still a big problem in the western world.

Paradoxically, we have more knowledge than ever about health but at the same time, most don’t use it.

Losing body fat is not all about physical appearance. It’s about having and maintaining a healthy system.

I guess the population is slowly waking up and realizing that an unhealthy lifestyle with convenience food might be comfortable short-term and fill your stomach to suppress hunger, but leads to serious health issues in the long run. …

About

Thomas Hahn

Nutrition Coach & Student in Film, Media & TV Production; I write about Movies, Diet & Health 🇦🇹

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