Jak SCHUDNĄĆ 10 KG bez katowania się dietą? Dietetyczka tłumaczy krok po kroku! | Paulina Gołaś
Zieliński Jerzy
69,811 views
How can you lose 10 kg if you don't want to spend hours at the gym, count every calorie, and follow a restrictive diet? Where should you start if your biggest problems are snacking, lack of regularity, and fat accumulating around your belly?
Jerzy Zieliński's guest is Paulina Gołaś, a dietitian and personal trainer. This time, Jerzy becomes a "test case": he weighs 93 kg and wants to get down to around 80 kg, primarily by reducing his abdominal circumference.
We also discuss:
• why belly fat may be lost slower than from other areas,
• how to plan breakfast, lunch, and dinner,
• why just having a cookie for your first meal can fuel further snacking,
• when protein supplements can be beneficial,
• why some foods cause bloating and intestinal problems,
• how to monitor your body's reactions,
• whether you need to count calories from day one,
• how much exercise is enough for someone who doesn't like to exercise,
• why 10–20 minutes of activity can be a good start,
• how sleep, hydration, and regeneration affect appetite and well-being,
• why a few bad days don't ruin months of work,
• how to build a nutrition plan that can be maintained for years.
This material is educational in nature. Individual energy needs, food tolerance, test results, and potential health issues should be consulted with a qualified specialist.
00:00 – Start: How to lose weight without losing all your gains after a few bad days? 00:59 – “Conversations with a Child” App
01:57 – “Pewna Terapia” Magazine
02:19 – Paulina Gołaś: Jerzy wants to lose 10–13 kg
03:11 – Is it possible to lose weight without a trainer and regular gym membership?
04:34 – Why might the goal of “I need to lose 10 kg” be a hindrance?
06:34 – The biggest problem: belly fat
08:22 – Why can't you choose where to lose weight first?
09:36 – Where to really start losing weight?
10:54 – Sleep, walks, snacking, and basic mistakes
12:03 – Paulina analyzes Jerzy's daily routine
14:13 – Coffee instead of breakfast and the first meal only around noon
14:58 – Cookie as a first meal – what happens next? 4:05 PM – A few bad days don't ruin the whole process.
5:08 PM – Does the first meal have to be early in the morning?
6:08 PM – Protein, fiber, and satiety – how to limit snacking?
7:11 PM – When should we eat something sweet if we crave it?
8:26 PM – How to prepare food when we're always short on time?
9:12 PM – 3 examples of a simple, filling breakfast.
11:44 PM – How can you learn to prepare your own meals?
11:37 PM – What basic tests are worth considering?
16:01 PM – Sleepiness after eating – what might your body be telling you?
16:56 PM – Dairy, gluten, and observing your body's reactions.
19:22 PM – Lactose-free milk – when might a switch make sense?
11:43 PM – Where can you find protein and good fats? 34:54 – The simplest rule: 3–4 regular meals without snacking
37:14 – What to eat for lunch and dinner while losing weight?
38:20 – Airfryer and simple, fat-free meat preparation
39:37 – Which carbohydrates should you choose for dinner?
41:06 – Is it necessary to use protein supplements?
42:25 – Why do some supplements cause intestinal problems?
43:56 – Sweeteners, lactose, and the choice of supplements
45:49 – Why can the right amount of food help with weight loss?
47:50 – How much protein do we need?
48:56 – Can eating too little hinder the entire process?
49:59 – How much activity does Jerzy need to start losing weight? 51:00 – Paulina: “I didn't like sports and I had a weight problem myself.”
51:54 – 3 things that changed her figure
53:15 – Only 10 minutes of exercise a day – that's how she started
54:41 – Do you have to get tired for training to be worthwhile?
56:00 – 3-4 short workouts a week instead of torturing yourself at the gym
58:05 – Why do muscles help you change your figure?
58:53 – My weight barely changed, but my figure looked completely different
1:00:01 – How much water should I drink and which one should I choose?
1:02:37 – Mineral, filtered, or tap?
1:05:57 – Summary of the most important rules for weight loss
1:08:05 – Dehydration or hunger? Why a glass of water is sometimes enough
1:09:38 – Stress, sleep, cortisol, and appetite
1:11:19 – Bowels and regular bowel movements – an underestimated element of the process
1:13:02 – Why can you still not lose weight despite eating healthily?
1:15:30 – The 80/20 rule and a place for sweets
1:16:39 – How to eat healthily without feeling like you're "on a diet"?
1:18:19 – How can small changes turn into lasting habits? 1:20:12 – Jerzy's Experiment: We'll check the results in a few months.
Contact us: Biuro@pewnaterapia.pl
This material contains private brand placement [self-promotion]
Green Stone House: https://greenstonehouse.pl/
Peaceful Terapia Magazine: https://pewnaterapia.pl/
Peaceful Terapia Magazine on Instagram: Instagram: pewnaterapia.pl
Zielinski Jerzy on Instagram: Instagram: zielinskijerzypl
Zielinski Jerzy on TikTok: TikTok: zielinskijerzy
20 Comments
Możecie mieć bowiem jedną chorobę, dwie, trzy lub wszystkie cztery wymienione, jak ja niestety, a każda z tych konfiguracji determinuje waszą michę i suplementację, a także markery, jakie musicie kontrolować na badaniach krwi, gdy próbujecie zrzucić.
U mnie ze względu na skomplikowanie chorób zastój w redukcji powodowało nawet białko WPC i dopiero po przerzuceniu się na WPI beef zacząłem dostrzegać efekty rekompozycji, bowiem okazało się, że laktoza i zanieczyszczenie krzyżowe glutenem zwyczajnie rozstrajało moją gospodarkę, a mam aTPO powyżej 700.
Także najpierw krew i badania satelitarne, a dopiero potem dieta. U mnie padło na początku na keto a lowcarb obecnie (50g dziennie), IF w bloku 12:00-20:00 przy dwóch posiłkach i szejku, by finalnie zrzucić 20kg w rok.
To, co mi też pomaga, a wręcz jest niezbędne przy MOJEJ miksturze dolegliwości, to poza Euthyroxem naturalnie: berberyna i potas do obu posiłków, cynk, selen, magnez, d3 w wysokiej dawce, k2, b-complex i kreatyna w szejku na pompę.
Dodatkowo: woda z solą kłodawską NIEJODOWANĄ i cytryną godzinę po Euthyroxie, 3x tygodniowo zielona herbata, 1x tygodniowo ocet jabłkowy przed weekendowym cheat mealem, który zawiera nadwyżkę węglowodanów, kakao i cynamon cejloński oraz masło ghee dodawane do każdej kawy codziennie po pierwszym posiłku, nasiona chia do szejka po ówczesnym zalaniu odrobiną wody oraz od czasu do czasu siemię lniane, którego nienawidzę.
Wiem, że to sporo, ale zależnie od tego, co wyjdzie Ci w wynikach, zrób sobie własny personalny tracker w excelku, by móc trackować to, co musisz suplementować. U mnie jest tego dużo, ponieważ wszystkie suple wzajemnie na siebie oddziałują, ale pomagają mi w głównej mierze a to niwelować mgłę mózgową wynikającą z chorej tarczycy i dowieźć Euthyrox, a to zatrzymać skoki cukru, które też oczywiście zwalniają mi procesor przez nieudolną insulinę.
Mam przykazanie, żeby 75% ćwiczyć siłowo a 25% poświęcać na cardio, niemniej empirycznie nie jestem pewien, czy to optymalne rozwiązanie - mam relatywnie mały przyrost tkanki mięśniowej, na której bądź co bądź mi zależy podczas rekompozycji, ale jednak chudnę w tempie 0.1kg dziennie, jeśli tylko trzymam się założeń, a to dla mnie najważniejsze. Jak już schudnę do 80kg i finalnie zejdzie z brzucha, wtedy może pomyślę o zmianie. Reasumując ten aspekt, godzina ciężary, 15 minut bieżnia pod górkę 3 lub 4x w tygodniu plus 10-15 godzinnych spacerów miesięcznie. W planach dołożenie basenu. Rzuciłem alkohol, mam nadzieję, że dożywotnio.
Tak więc da się, ale trzeba znać swój organizm. Mam nadzieję, że komuś w ogóle przyda się ten wywód - rzadko piszę komentarze, ale ten wywiad trzyma na tyle przyzwoity poziom merytoryczny w stosunku do miernoty, która zalała Internet, że postanowiłem dodać swoje pięć groszy w tych obszarach, gdzie uznałem, że przeslizgneliscie się po powierzchni.
Jeśli mi się udało, Wam też się uda!
Powodzenia i całuski!!!
Jak SCHUDNĄĆ 10 KG bez katowania się dietą? Dietetyczka tłumaczy krok po kroku! | Paulina Gołaś
Zieliński Jerzy
69,811 views
How can you lose 10 kg if you don't want to spend hours at the gym, count every calorie, and follow a restrictive diet? Where should you start if your biggest problems are snacking, lack of regularity, and fat accumulating around your belly?
Jerzy Zieliński's guest is Paulina Gołaś, a dietitian and personal trainer. This time, Jerzy becomes a "test case": he weighs 93 kg and wants to get down to around 80 kg, primarily by reducing his abdominal circumference.
We also discuss:
• why belly fat may be lost slower than from other areas,
• how to plan breakfast, lunch, and dinner,
• why just having a cookie for your first meal can fuel further snacking,
• when protein supplements can be beneficial,
• why some foods cause bloating and intestinal problems,
• how to monitor your body's reactions,
• whether you need to count calories from day one,
• how much exercise is enough for someone who doesn't like to exercise,
• why 10–20 minutes of activity can be a good start,
• how sleep, hydration, and regeneration affect appetite and well-being,
• why a few bad days don't ruin months of work,
• how to build a nutrition plan that can be maintained for years.
This material is educational in nature. Individual energy needs, food tolerance, test results, and potential health issues should be consulted with a qualified specialist.
00:00 – Start: How to lose weight without losing all your gains after a few bad days? 00:59 – “Conversations with a Child” App
01:57 – “Pewna Terapia” Magazine
02:19 – Paulina Gołaś: Jerzy wants to lose 10–13 kg
03:11 – Is it possible to lose weight without a trainer and regular gym membership?
04:34 – Why might the goal of “I need to lose 10 kg” be a hindrance?
06:34 – The biggest problem: belly fat
08:22 – Why can't you choose where to lose weight first?
09:36 – Where to really start losing weight?
10:54 – Sleep, walks, snacking, and basic mistakes
12:03 – Paulina analyzes Jerzy's daily routine
14:13 – Coffee instead of breakfast and the first meal only around noon
14:58 – Cookie as a first meal – what happens next? 4:05 PM – A few bad days don't ruin the whole process.
5:08 PM – Does the first meal have to be early in the morning?
6:08 PM – Protein, fiber, and satiety – how to limit snacking?
7:11 PM – When should we eat something sweet if we crave it?
8:26 PM – How to prepare food when we're always short on time?
9:12 PM – 3 examples of a simple, filling breakfast.
11:44 PM – How can you learn to prepare your own meals?
11:37 PM – What basic tests are worth considering?
16:01 PM – Sleepiness after eating – what might your body be telling you?
16:56 PM – Dairy, gluten, and observing your body's reactions.
19:22 PM – Lactose-free milk – when might a switch make sense?
11:43 PM – Where can you find protein and good fats? 34:54 – The simplest rule: 3–4 regular meals without snacking
37:14 – What to eat for lunch and dinner while losing weight?
38:20 – Airfryer and simple, fat-free meat preparation
39:37 – Which carbohydrates should you choose for dinner?
41:06 – Is it necessary to use protein supplements?
42:25 – Why do some supplements cause intestinal problems?
43:56 – Sweeteners, lactose, and the choice of supplements
45:49 – Why can the right amount of food help with weight loss?
47:50 – How much protein do we need?
48:56 – Can eating too little hinder the entire process?
49:59 – How much activity does Jerzy need to start losing weight? 51:00 – Paulina: “I didn't like sports and I had a weight problem myself.”
51:54 – 3 things that changed her figure
53:15 – Only 10 minutes of exercise a day – that's how she started
54:41 – Do you have to get tired for training to be worthwhile?
56:00 – 3-4 short workouts a week instead of torturing yourself at the gym
58:05 – Why do muscles help you change your figure?
58:53 – My weight barely changed, but my figure looked completely different
1:00:01 – How much water should I drink and which one should I choose?
1:02:37 – Mineral, filtered, or tap?
1:05:57 – Summary of the most important rules for weight loss
1:08:05 – Dehydration or hunger? Why a glass of water is sometimes enough
1:09:38 – Stress, sleep, cortisol, and appetite
1:11:19 – Bowels and regular bowel movements – an underestimated element of the process
1:13:02 – Why can you still not lose weight despite eating healthily?
1:15:30 – The 80/20 rule and a place for sweets
1:16:39 – How to eat healthily without feeling like you're "on a diet"?
1:18:19 – How can small changes turn into lasting habits? 1:20:12 – Jerzy's Experiment: We'll check the results in a few months.
Contact us: Biuro@pewnaterapia.pl
This material contains private brand placement [self-promotion]
Green Stone House: https://greenstonehouse.pl/
Peaceful Terapia Magazine: https://pewnaterapia.pl/
Peaceful Terapia Magazine on Instagram: Instagram: pewnaterapia.pl
Zielinski Jerzy on Instagram: Instagram: zielinskijerzypl
Zielinski Jerzy on TikTok: TikTok: zielinskijerzy
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