How This Came into Being

This little journal began with a simple thought: there must be many of us—middle-aged or any age—who find ourselves struggling with our weight, body or state of mind, only to realise that the habits that once worked for us no longer support the way we want to feel and live.

I had grown tired of the weight gradually creeping up and gathering around my waist. My cholesterol levels were also rising, and pain in my hip was temporarily preventing me from enjoying the active exercise I love. Something needed to change, so I returned to studying nutrition and began looking for a kinder, more sustainable way forward.

I do not believe in crash diets. I had lost six kilograms once before while recovering from a fractured leg, so I knew that change was possible. This time, however, I wanted to find an approach that would not leave me feeling hungry, as I had during my previous attempt.

I began by greatly reducing added sugar, saturated fats, alcohol and refined grains. I started eating regularly—and, compared with before, sometimes considerably more—but now I was choosing proper, nourishing meals with plenty of protein and vegetables. Instead of letting bread stand in for a meal, I began eating real food and including nourishing snacks throughout the day.

After three weeks, I had lost three kilograms, my energy felt renewed and my body seemed genuinely grateful for the change. I plan to continue gently towards my next three kilograms.

This is not a diet, and no individual food is forbidden. It is a flexible way of creating more supportive everyday habits. Although my own journey began with a relatively modest goal, the same principles can also support a longer journey towards a healthier weight and greater wellbeing. Every body and every starting point is, of course, unique.

I wanted to share what I had learned by creating a simple 14-day program for anyone curious to try this approach for themselves.

The journal can be printed, giving you space to write down your thoughts and discoveries along the way.

Each day offers:

• an uplifting daily theme;
• a question for personal reflection;
• flexible meal suggestions;
• a movement recommendation;
• a gentle nature-based Villa Colibri moment;
• space to notice how your body and mind are responding.

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