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Impact of an Eight-Week Intervention Program With Thermomix Cooking, Healthy Breakfast and Sufficient Daily Physical Activity on the Health Status of an Obese Adult: A Descriptive Pilot Study

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21 August 2024

Posted:

22 August 2024

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Abstract
ObjectivesIn increasingly stressful times, many people are increasingly turning to fast food, neglecting to drink enough fluids and often forgoing regular exercise. The fast tempo of everyday life leaves little room for healthy habits, such as cooking at home, which means that a conscious and balanced diet takes a back seat.MethodsA descriptive pilot study was conducted to investigate the effects of an eight-week intervention program. This program included the daily intake of breakfast, cooking at home, adequate fluid intake and daily physical activity. The aim of the study was to evaluate the effects of these measures on the participants' body weight and general health.Results During the 56-day intervention, there was a steady trend towards weight reduction, and at the end of the intervention phase, a significant weight reduction in the test person could be observed. At the end of the intervention, the participant was still 45 years old, measured a body weight of 73.4 kg, which represents a BMI of 25.1 and is classified as slightly overweight. ConclusionThe results of the pilot study demonstrate clearly that the health mix of regular cooking at home, a daily breakfast, a daily physical activity session and sufficient fluid intake can be an effective booster for weight loss in adults. This combination has not only led to a significant reduction in body weight, but has also shown that simple, everyday measures can have a profound effect on health.
Keywords: 
Subject: Public Health and Healthcare  -   Public Health and Health Services

Introduction

In recent decades, people's eating habits have changed drastically around the world. 1-3 One of the most striking developments is the increasing consumption of fast food 4,5 and the associated decline in cooking at home. 1,6,7 This trend is due to a variety of factors that are deeply rooted in the social, economic and cultural changes of modern society. 8-11
One major reason for the rise in fast food consumption is the hectic lifestyle that many people lead today. 6,12 In an increasingly fast-paced world, time and convenience have become precious commodities, so many people simply don't have the time or energy to prepare a meal after a busy day due to work commitments, long hours and numerous other activities. 13,14
Another factor is the increasing availability and aggressive marketing of fast food chains.15 Fast food restaurants can now be found virtually everywhere - in urban areas, along highways, in shopping centers and even in smaller towns.16
However, more fast food consumption has significant health consequences.4,17 Fast food is often high in calories, saturated fats, sugar and salt, but low in nutrients such as vitamins, minerals and fiber. Frequent consumption of these foods can lead to a number of health problems. 18,19 These include overweight and obesity, which have now become global epidemics.20-22 Obesity, in turn, increases the risk of a variety of diet-related diseases, such as cardiovascular disease, type 2 diabetes, high blood pressure and certain cancers.23-25
To counteract stress, hectic lifestyles and fast food consumption, cooking at home should be made easier and more efficient.26-28 The Thermomix kitchen appliance offers an ideal solution here by combining numerous kitchen appliances in one and making it easy to prepare fresh, healthy meals.29,30 In times when unhealthy eating is often the result of a lack of time, the Thermomix helps you to eat a balanced diet.29,30 Combined with a healthy breakfast31 and daily exercise32, this can make a lasting contribution to a healthier lifestyle.29,30,33
A descriptive pilot study was conducted to evaluate the effectiveness of these measures. The aim of the study was to assess the impact of an eight-week intervention program, which included the use of a Thermomix appliance for meal preparation, regular consumption of a healthy breakfast, adequate hydration and daily physical activity, on the health outcomes of an overweight adult individual.

Methods

The main aim of the study was to assess the effect of this general intervention on body mass index and how it could potentially improve it. A pilot study, designed to collect information for a large-scale planned intervention, was started with a middle-aged male obese adult in spring 2024. All studies were conducted in accordance with the Declaration of Helsinki.

Selection of Study Participant

The author of this study made himself available as study participant to provide the best possible control of the compliance with all intervention contents.

Procedures

A comprehensive intervention program was implemented, which included daily cooking and eating meals at home, consistent fluid intake throughout the day, a balanced breakfast and a daily physical activity session. Regular measurements were taken to monitor changes in body weight, both in the morning immediately after getting up and in the evening before going to bed.

Cooking and Eating Meals at Home

Lunches were prepared using the Thermomix TM6 (Vorwerk brand). Cooking with a Thermomix appliance offers a number of benefits that make preparing meals at home much easier and more efficient:
  • Multifunctionality: The Thermomix combines numerous kitchen appliances in one. It can chop, mix, knead, cook, steam and much more. This saves space in the kitchen and makes cooking more versatile.
  • Time saving: As the Thermomix takes over many tasks that would normally have to be done manually or with several appliances, it significantly reduces the time needed to prepare meals.
  • Easy to use: The intuitive user interface and step-by-step instructions mean that even beginners can easily prepare complex dishes.
  • Healthy eating: The Thermomix allows you to prepare fresh, healthy meals with minimal effort. This promotes a balanced diet and helps to avoid processed foods.
  • Precision: The precise temperature setting and integrated scales allow recipes to be implemented with precision, which is particularly important for sophisticated dishes.
The lunches were selected using the Cookidoo App34 by the Vorwerk company, which offers a wide range of recipes. Particular attention was given to ensuring a balanced diet, with fish, meat and vegetables forming the main components of the lunches each week. A detailed overview of the selected lunches is shown in Table 1.

A detailed overview of the components of the individual lunches is available in the Cookidoo App34 by the Vorwerk company.

Consistent Fluid Intake Throughout the Day
Care was taken to ensure that sufficient fluid intake was balanced throughout the day. According to current health recommendations, an adult should consume around 2 to 3 liters of fluid per day35, with the exact amount depending on individual factors such as body weight, physical activity and climatic conditions.
A detailed overview of the daily fluid intake is shown in Table 2.

Balanced Breakfast

As part of the intervention, four different breakfast options were consumed in rotation, which were characterized by their quick preparation time. This made it possible to start the day healthy and energized, without additional stress in the morning.
  • Breakfast 1 = 20 to 30 g of bread with cream cheese
  • Breakfast 2 = Croissant filled/with jam
  • Breakfast 3 = Soft-boiled egg with 20 to 30 g of bread
  • Breakfast 4 = Organic sourdough bread roll without added sugar with a slice of Gouda

Daily Physical Activity Session

When selecting the daily exercise unit for adults, it is crucial that the intrinsic motivation is as high as possible. It is less important which specific activity is practiced, but rather that regular physical activity takes place at all. For this reason, the study participants were allowed to organize his exercise units according to his own needs and wishes, as long as they were physically feasible and personally motivating for him. A detailed overview of the physical activity carried out is given in Table 3.

Dinner

A small amount of fresh ginger was eaten raw for dinner; only on a few days was a full meal eaten due to the job. A detailed overview of the evening meals is shown in Table 4.

Outcomes

In this study, the primary outcome was the impact of the intervention program on body mass index (BMI). The anthropometric data included height (cm) and weight (kg). The measurements were taken daily in the morning directly after getting up and in the evening before going to bed. Height was measured to the nearest 0.1 cm with a portable stadiometer (SECA 213, Hamburg, Germany). Weight was measured to the nearest 0.1 kg using an electronic weighing scale (BOSCH PPW4202/01, Nuremberg, Germany). The BMI was calculated as weight in kilograms divided by height in metres squared.

Statistical Analysis

Descriptive statistics were calculated for each day (morning and evening). The analyzed data contain only complete data for all measured time points, and no imputation of the data was performed.
BMI cut-off values can be used to categorize weight into five categories (underweight BMI<18.5 kg/m2, normal weight BMI 18.5 to 25.0 kg/m2, overweight BMI≥25.0 kg/m2, obese BMI≥30.0 kg/m2, morbid obesity BMI≥35.0 kg/m2).
All statistical analyses were performed in SPSS 29.0 (IBM SPSS Statistics 29, IBM, New York, USA).

Results

In the observation period from February 26, 2024 up to and including April 21, 2024, the test person cooked fresh food at home every day, ate breakfast, documented his liquid kit intake and took sufficient daily exercise.
At the start of the intervention, the participant was 45 years old, 171 cm tall and weighed 88.1 kg, which represents a BMI of 30.1 and must be classified as obese (Table 5).
During the 56-day intervention, there was a steady trend towards weight reduction, and at the end of the intervention phase, a significant weight reduction in the test person could be observed. At the end of the intervention, the participant was still 45 years old, measured a body weight of 73.4 kg, which represents a BMI of 25.1 and is classified as slightly overweight (Table 5, Figure 1).

Discussion

Within eight weeks, the targeted intervention led to a significant weight reduction in an obese adult to a weight on the threshold of normal weight, showing not only pleasing physical changes, but also having far-reaching positive effects on health. The transformation from an obese body to a near-normal weight is a significant step that not only improves physical appearance, but also overall well-being and long-term health.
Losing excess body weight is particularly beneficial as obesity is associated with a variety of health risks. Key benefits of weight loss include reducing the risk of cardiovascular disease, type 2 diabetes, certain cancers and respiratory diseases. Reduced body weight reduces the burden on the cardiovascular system by lowering blood pressure and blood lipid levels and improving heart function. This significantly reduces the risk of coronary heart disease, heart attacks and strokes. In addition, insulin sensitivity is also improved, which reduces the risk of developing type 2 diabetes. The risk of certain types of cancer, such as breast, bowel and uterine cancer, can also be reduced by losing weight. The reduction of fat deposits in the abdomen, which are considered to be particularly metabolically active, plays a decisive role here.36-38
In addition to the mentioned health benefits, the transition to a healthy body weight also promotes general well-being. Physical performance increases, breathing capacity improves and complaints such as joint pain, which are often caused by being overweight, decrease. All these factors contribute to those affected being able to participate more actively in life, which in turn increases their self-confidence and quality of life. A healthier weight also has psychological benefits, improving self-image and reducing the risk of depression and anxiety.39
As well as weight loss, healthy lifestyle habits also play a key role in achieving and maintaining a healthy weight. Cooking at home is one of the most effective strategies to ensure a balanced and nutritious diet. Home-cooked meals allow for better control over ingredients and portion sizes, which can reduce the intake of calories, sugar and unhealthy fats. In addition, cooking at home can strengthen the bond with food and promote a conscious and mindful way of eating, leading to healthier eating habits in the long term.
Cooking with the Thermomix appliance offers considerable advantages in this context. The Thermomix makes it quick and easy to prepare healthy meals that are perfectly tailored to individual nutritional needs. Thanks to its versatility, fresh ingredients can be processed gently, which promotes the preservation of nutrients and vitamins. The precise control of temperatures and cooking times also helps to maximize the nutritional value of the food. Another advantage is the ability to adjust recipes and portion sizes exactly as required, which is particularly helpful when it comes to calorie management and reducing unhealthy additives. In addition, the Thermomix supports structured and efficient meal planning, making it easier to integrate healthy eating habits into everyday life and thus ensure the long-term success of weight reduction.27,28
Daily physical activity is another crucial factor for weight loss and maintaining a healthy body weight. Regular physical activity not only helps to burn calories, but also boosts metabolism, muscle development and overall fitness. Physical activity can help to accelerate weight loss and maintain muscle tone, which is particularly important to ensure a sustainable and healthy weight status. In addition, regular physical activity helps to improve cardiovascular health, flexibility and mental health.32
Eating a small daily breakfast has also been shown to be beneficial for weight regulation. A balanced breakfast can boost metabolism, stabilize blood sugar levels and regulate appetite throughout the day. People who eat breakfast regularly are less prone to cravings and uncontrolled eating, which in turn has a positive effect on weight control.40,41
Adequate hydration also plays an essential role in supporting weight loss and overall health. Water is not only important for hydration, but also for metabolism and digestion. Adequate water intake can help reduce hunger by increasing stomach volume and thus promoting a feeling of fullness. In addition, water supports the elimination of waste products and promotes healthy skin, which also contributes to general well-being.42
In summary, losing weight from obese to normal weight not only leads to an improvement in physical appearance, but also brings a variety of health benefits. The combination of a healthy diet, regular exercise, a daily breakfast and sufficient fluid intake forms the basis for successful and sustainable weight loss, which significantly improves quality of life and reduces the risk of numerous chronic diseases.

Strengths and Limitations

Although the pilot study showed promising results, it also has some weaknesses that need to be taken into account. The study was only carried out on one person and took place over a relatively short period of time, which limits the validity of the results. In addition, the subject had medical and sports science knowledge, which can be seen as a possible factor influencing the implementation. Nevertheless, the strengths of the study cannot be overlooked: The weight reduction achieved in a short time demonstrates the potential of the approach, especially as the intervention can be carried out at home and by anyone. The possibility of implementing such low-cost, large-scale measures with voluntary participants could also be used in the humanitarian sector in the future without having to rely on public funding, which could represent an enormous health booster.

Conclusions

The results of the pilot study demonstrate clearly that the health mix of regular cooking at home, a daily breakfast, a daily physical activity session and sufficient fluid intake can be an effective booster for weight loss in adults. This combination has not only led to a significant reduction in body weight, but has also shown that simple, everyday measures can have a profound effect on health.
Given these positive results, it is of great importance that further studies should be carried out to validate the findings from the pilot study in a larger, representative longitudinal study. Only through a broader scientific investigation can the potential benefits of this intervention approach for the general population be fully assessed. Such a study could help to have a lasting positive impact on the health development of the population and demonstrate that successful weight loss and health promotion is achievable for everyone, even without expensive medical or sports science expertise. In the long term, these findings could help to strengthen the prevention of obesity and related diseases and improve the quality of life of many people.

Corresponding author

Correspondence to Gerald Jarnig.

Competing interests

The authors declare no conflicts of interest.

Author Contributions

Conceptualization, G.J.; methodology, G.J.; formal analysis, G.J.; investigation, G.J.; resources, G.J.; data curation, G.J.; writing—original draft preparation, G.J.; writing—review and editing, G.J.; visualization, G.J.; supervision, G.J; project administration, G.J.; The author read and agreed to the published version of the manuscript.

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Preprints 115906 g001
Figure 1. Descriptive course of weight reduction.
Figure 1. Descriptive course of weight reduction.
Preprints 115906 g001
Table 1. Overview of the selected lunches in the intervention phase.
Table 1. Overview of the selected lunches in the intervention phase.
Date Lunch
26.02.2024 Potato-Cauliflower Casserole
27.02.2024 Vegetable Couscous with Dates and Feta
28.02.2024 Chicken with Bell Pepper Vegetables
29.02.2024 Caribbean Cauliflower Curry with Sweet Potatoes
01.03.2024 Chickpea-Vegetable Curry with Rupp Gouda
02.03.2024 Coconut Soup Tom Kha Gai
Mushroom Ragout with Green Beans
03.03.2024 Quinoa Risotto Provençale
04.03.2024 Broccoli-Gorgonzola Pasta
05.03.2024 Creamy Ham Noodles Au Gratin
06.03.2024 Fennel Risotto
07.03.2024 Hunter Sauce with Dumplings
08.03.2024 Salmon on Leek-Cream Cheese Bed with New Potatoes
09.03.2024 Lasagna
10.03.2024 Pizza Soup
Quinoa Salad with Vegetables and Herbs
11.03.2024 Sole Rolls on Saffron Risotto
12.03.2024 Super Quick Margherita Pizza
13.03.2024 Tortellini in Ham-Cream Sauce
14.03.2024 Potato Goulash
Meatless Meatloaf
15.03.2024 Vegetable Fritters from the Baking Tray
Crepes with Apricot Jam
16.03.2024 Pizza Rolls
Ham-Cheese Sauce
17.03.2024 Spinach Strudel with Potatoes
18.03.2024 Potato-Apple Ragout with Sausages
19.03.2024 Strawberry-Basil Ice Cream
20.03.2024 Potato-Celery Gratin
Rice Noodles with Vegetable Curry
21.03.2024 Coconut Soup Tom Kha Gai
Rice Noodles with Vegetable Curry
22.03.2024 Rice Noodles with Vegetable Curry
23.03.2024 Green Smoothie
Hawaiian Quiche
24.03.2024 Strawberry-Basil Ice Cream
Carrot-Mango Soup with Coconut
Spinach Dumplings on Tomato Ragout
25.03.2024 Butter Chicken with Pumpkin and Basmati-Wild Rice Mix
26.03.2024 Creamy Pasta Casserole with Tomatoes
27.03.2024 Meatloaf - Stefanie Roast
28.03.2024 Jambalaya
29.03.2024 Kohlrabi in Dill Sauce with New Potatoes and Sausages
30.03.2024 Salmon on Leek-Cream Cheese Bed with New Potatoes
Carrot Cake with Cream Cheese Frosting
31.03.2024 Strawberry-Basil Ice Cream
Chestnut Cream Soup
Asparagus and Potatoes with Hollandaise Sauce
01.04.2024 Lasagna
02.04.2024 Spinach Cannelloni
03.04.2024 Grandma’s Carinthian Reindling (a type of cake)
04.04.2024 Apple-Celery Cream Soup
05.04.2024 Oven Nuggets
06.04.2024 Basil Pesto (with Spaghetti)
07.04.2024 Bulgur-Chickpea Salad
08.04.2024 Creamy Pasta Casserole with Tomatoes
09.04.2024 White Pizza with Pesto and Mozzarella
10.04.2024 Beef Roulades with Cheese-Bacon Filling
11.04.2024 Pork Strips with Rice and Broccoli
12.04.2024 Tomato Pasta with Vegetables and Feta
13.04.2024 Pike-Perch with Saffron Sauce, Rice, and Braised Tomatoes
Lemonade with Crushed Ice
14.04.2024 Basil Pesto (with Spaghetti)
15.04.2024 Meatloaf - Stefanie Roast
16.04.2024 Vegetable Döner
17.04.2024 Potato-Apple Ragout with Sausages
18.04.2024 Salmon with Dill-Mustard Sauce on Pasta
Vegetarian Pizza
19.04.2024 Bell Pepper-Salami Quiche
Vegetarian Stuffed Eggplant with Saffron Yogurt
20.04.2024 Creamy Wild Garlic Polenta with Chicken
Vegetarian Linguine Carbonara
21.04.2024 Spinach Dumplings on Asparagus-Morel Ragout
Tomato-Garlic Pasta
Table 2. Overview of the fluid intake.
Table 2. Overview of the fluid intake.
Date Water or diluted juice, in liter Total [liter] Cup of coffee
0.5 liter 0.5 liter 0.5 liter 0.5 liter 0.5 liter 0.5 liter
26.02.2024 0.5 0.5 0.5 0.5 2.0 2
27.02.2024 0.5 0.5 0.5 0.5 0.5 0.5 3.0 2
28.02.2024 0.5 0.5 0.5 0.5 2.0 1
29.02.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
01.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
02.03.2024 0.5 0.5 0.5 0.5 0.5 0.5 3.0 1
03.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
04.03.2024 0.5 0.5 0.5 0.5 2.0 2
05.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 3
06.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
07.03.2024 0.5 0.5 0.5 0.5 2.0 1
08.03.2024 0.5 0.5 0.5 0.5 2.0 2
09.03.2024 0.5 0.5 0.5 0.5 0.5 0.5 3.0 2
10.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 1
11.03.2024 0.5 0.5 0.5 1.5 2
12.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 3
13.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
14.03.2024 0.5 0.5 0.5 0.5 2.0 1
15.03.2024 0.5 0.5 0.5 0.5 2.0 3
16.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
17.03.2024 0.5 0.5 0.5 0.5 2.0 2
18.03.2024 0.5 0.5 0.5 1.5 2
19.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
20.03.2024 0.5 0.5 0.5 1.5 2
21.03.2024 0.5 0.5 0.5 1.5 1
22.03.2024 0.5 0.5 0.5 0.5 2.0 1
23.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
24.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
25.03.2024 0.5 0.5 0.5 1.5 2
26.03.2024 0.5 0.5 0.5 0.5 0.5 0.5 3.0 2
27.03.2024 0.5 0.5 0.5 0.5 2.0 1
28.03.2024 0.5 0.5 0.5 0.5 2.0 2
29.03.2024 0.5 0.5 0.5 0.5 0.5 2.5 1
30.03.2024 0.5 0.5 0.5 0.5 0.5 0.5 3.0 3
31.03.2024 0.5 0.5 0.5 0.5 0.5 0.5 3.0 2
01.04.2024 0.5 0.5 0.5 1.5 2
02.04.2024 0.5 0.5 0.5 0.5 2.0 2
03.04.2024 0.5 0.5 0.5 0.5 2.0 2
04.04.2024 0.5 0.5 0.5 0.5 2.0 2
05.04.2024 0.5 0.5 0.5 0.5 0.5 2.5 1
06.04.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
07.04.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
08.04.2024 0.5 0.5 0.5 0.5 2.0 1
09.04.2024 0.5 0.5 0.5 0.5 0.5 0.5 3.0 2
10.04.2024 0.5 0.5 0.5 0.5 2.0 2
11.04.2024 0.5 0.5 0.5 0.5 2.0 2
12.04.2024 0.5 0.5 0.5 1.5 1
13.04.2024 0.5 0.5 0.5 0.5 0.5 0.5 3.0 2
14.04.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
15.04.2024 0.5 0.5 0.5 1.5 2
16.04.2024 0.5 0.5 0.5 0.5 0.5 2.5 1
17.04.2024 0.5 0.5 0.5 0.5 2.0 2
18.04.2024 0.5 0.5 0.5 0.5 2.0 2
19.04.2024 0.5 0.5 0.5 0.5 2.0 2
20.04.2024 0.5 0.5 0.5 0.5 0.5 2.5 2
21.04.2024 0.5 0.5 0.5 1.5 2
Table 3. Overview of the daily activity session.
Table 3. Overview of the daily activity session.
Date Cycling on an ergometer Hockey Own body strength training
26.02.2024 55 min on average 170 Watt
27.02.2024 1 hour 15 min
28.02.2024 55 min on average 170 Watt
29.02.2024 45 min on average 190 Watt 100 push up, 30 pull up
01.03.2024 55 min on average 200 Watt
02.03.2024 1 hour 15 min
03.03.2024 100 push up, 30 pull up
04.03.2024 55 min on average 170 Watt
05.03.2024 1 hour 15 min
06.03.2024 55 min on average 170 Watt
07.03.2024 45 min on average 190 Watt 100 push up, 30 pull up
08.03.2024 55 min on average 200 Watt
09.03.2024 1 hour 15 min
10.03.2024 100 push up, 30 pull up
11.03.2024 55 min on average 170 Watt
12.03.2024 1 hour 15 min
13.03.2024 55 min on average 170 Watt
14.03.2024 45 min on average 190 Watt 100 push up, 30 pull up
15.03.2024 55 min on average 200 Watt
16.03.2024 1 hour 15 min
17.03.2024 100 push up, 30 pull up
18.03.2024 55 min on average 170 Watt
19.03.2024 1 hour 15 min
20.03.2024 55 min on average 170 Watt
21.03.2024 45 min on average 190 Watt 100 push up, 30 pull up
22.03.2024 55 min on average 200 Watt
23.03.2024 1 hour 15 min
24.03.2024 100 push up, 30 pull up
25.03.2024 55 min on average 170 Watt
26.03.2024 1 hour 15 min
27.03.2024 55 min on average 170 Watt
28.03.2024 45 min on average 190 Watt 100 push up, 30 pull up
29.03.2024 55 min on average 200 Watt
30.03.2024 1 hour 15 min
31.03.2024 100 push up, 30 pull up
01.04.2024 55 min on average 170 Watt
02.04.2024 1 hour 15 min
03.04.2024 55 min on average 170 Watt 100 push up, 30 pull up
04.04.2024 45 min on average 190 Watt
05.04.2024 55 min on average 200 Watt
06.04.2024 1 hour 15 min
07.04.2024 100 push up, 30 pull up
08.04.2024 55 min on average 170 Watt
09.04.2024 1 hour 15 min
10.04.2024 55 min on average 170 Watt
11.04.2024 45 min on average 190 Watt 100 push up, 30 pull up
12.04.2024 55 min on average 200 Watt
13.04.2024 1 hour 15 min
14.04.2024 100 push up, 30 pull up
15.04.2024 55 min on average 170 Watt
16.04.2024 1 hour 15 min
17.04.2024 55 min on average 170 Watt
18.04.2024 45 min on average 190 Watt 100 push up, 30 pull up
19.04.2024 55 min on average 200 Watt
20.04.2024 1 hour 15 min
21.04.2024 100 push up, 30 pull up
Table 4. Overview of the daily dinner.
Table 4. Overview of the daily dinner.
Date Dinner Date Dinner
26.02.2024 Ginger cubes 0.3 x 0.3 cm in total approx. 10 to 15 g 25.03.2024 Ginger cubes 0.3 x 0.3 cm in total approx. 10 to 15 g
27.02.2024 26.03.2024 Stuffed calamari and tiramisu
28.02.2024 27.03.2024 Ginger cubes 0.3 x 0.3 cm in total approx. 10 to 15 g
29.02.2024 28.03.2024
01.03.2024 29.03.2024
02.03.2024 30.03.2024 Stuffed calamari
03.03.2024 Calamari fritti and profiterole
04.03.2024 31.03.2024 Ginger cubes 0.3 x 0.3 cm in total approx. 10 to 15 g
05.03.2024 01.04.2024
06.03.2024 02.04.2024
07.03.2024 03.04.2024
08.03.2024 04.04.2024
09.03.2024 Spare ribs with tiramisu 05.04.2024
10.03.2024 Ginger cubes 0.3 x 0.3 cm in total approx. 10 to 15 g 06.04.2024
11.03.2024 07.04.2024
12.03.2024 08.04.2024
13.03.2024 09.04.2024
14.03.2024 Salami pizza 10.04.2024
15.03.2024 Ginger cubes 0.3 x 0.3 cm in total approx. 10 to 15 g 11.04.2024
16.03.2024 12.04.2024
17.03.2024 13.04.2024
18.03.2024 14.04.2024
19.03.2024 Indian dinner (shana masala and avocado salad) 15.04.2024
20.03.2024 Ginger cubes 0.3 x 0.3 cm in total approx. 10 to 15 g 16.04.2024
21.03.2024 17.04.2024
22.03.2024 18.04.2024
23.03.2024 19.04.2024 Stuffed calamari
24.03.2024 20.04.2024 Ginger cubes 0.3 x 0.3 cm in total approx. 10 to 15 g
21.04.2024
Table 5. Overview of weight and BMI during the intervention phase.
Table 5. Overview of weight and BMI during the intervention phase.
Date Body weight in the morning after getting up, in kg Body weight in evening before going to bed, in kg Comparison with the previous day BMI for a body height of 171cm Comparison with the previous day
morning evening morning evening morning evening
26.02.2024 88.1 89.9 30.1 30.7
27.02.2024 87.5 89.1 -0.6 -0.8 29.9 30.5 -0.2 -0.3
28.02.2024 87.1 88.7 -0.4 -0.4 29.8 30.3 -0.1 -0.1
29.02.2024 86.7 88.5 -0.4 -0.2 29.7 30.3 -0.1 -0.1
01.03.2024 86.3 88.0 -0.4 -0.5 29.5 30.1 -0.1 -0.2
02.03.2024 85.9 87.7 -0.4 -0.3 29.4 30.0 -0.1 -0.1
03.03.2024 85.2 86.9 -0.7 -0.8 29.1 29.7 -0.2 -0.3
04.03.2024 85.2 86.8 0.0 -0.1 29.1 29.7 0.0 0.0
05.03.2024 84.8 86.6 -0.4 -0.2 29.0 29.6 -0.1 -0.1
06.03.2024 84.5 86.3 -0.3 -0.3 28.9 29.5 -0.1 -0.1
07.03.2024 84.2 86.0 -0.3 -0.3 28.8 29.4 -0.1 -0.1
08.03.2024 83.8 85.4 -0.4 -0.6 28.7 29.2 -0.1 -0.2
09.03.2024 83.5 85.1 -0.3 -0.3 28.6 29.1 -0.1 -0.1
10.03.2024 84.8 84.5 1.3 -0.6 29.0 28.9 0.4 -0.2
11.03.2024 83.1 84.8 -1.7 0.3 28.4 29.0 -0.6 0.1
12.03.2024 82.6 84.2 -0.5 -0.6 28.2 28.8 -0.2 -0.2
13.03.2024 81.9 83.7 -0.7 -0.5 28.0 28.6 -0.2 -0.2
14.03.2024 81.4 83.1 -0.5 -0.6 27.8 28.4 -0.2 -0.2
15.03.2024 82.7 82.9 1.3 -0.2 28.3 28.4 0.4 -0.1
16.03.2024 81.4 82.5 -1.3 -0.4 27.8 28.2 -0.4 -0.1
17.03.2024 80.6 82.1 -0.8 -0.4 27.6 28.1 -0.3 -0.1
18.03.2024 80.7 82.3 0.1 0.2 27.6 28.1 0.0 0.1
19.03.2024 80.4 82.0 -0.3 -0.3 27.5 28.0 -0.1 -0.1
20.03.2024 81.7 81.5 1.3 -0.5 27.9 27.9 0.4 -0.2
21.03.2024 79.7 81.4 -2.0 -0.1 27.3 27.8 -0.7 0.0
22.03.2024 79.4 81.0 -0.3 -0.4 27.2 27.7 -0.1 -0.1
23.03.2024 79.3 81.0 -0.1 0.0 27.1 27.7 0.0 0.0
24.03.2024 78.8 80.6 -0.5 -0.4 26.9 27.6 -0.2 -0.1
25.03.2024 79.0 80.5 0.2 -0.1 27.0 27.5 0.1 0.0
26.03.2024 80.2 80.4 1.2 -0.1 27.4 27.5 0.4 0.0
27.03.2024 78.4 80.0 -1.8 -0.4 26.8 27.4 -0.6 -0.1
28.03.2024 78.2 79.6 -0.2 -0.4 26.7 27.2 -0.1 -0.1
29.03.2024 77.9 79.5 -0.3 -0.1 26.6 27.2 -0.1 0.0
30.03.2024 79.4 79.3 1.5 -0.2 27.2 27.1 0.5 -0.1
31.03.2024 77.1 78.6 -2.3 -0.7 26.4 26.9 -0.8 -0.2
01.04.2024 77.0 78.6 -0.1 0.0 26.3 26.9 0.0 0.0
02.04.2024 76.8 78.4 -0.2 -0.2 26.3 26.8 -0.1 -0.1
03.04.2024 76.5 78.2 -0.3 -0.2 26.2 26.7 -0.1 -0.1
04.04.2024 76.4 78.2 -0.1 0.0 26.1 26.7 0.0 0.0
05.04.2024 76.2 77.8 -0.2 -0.4 26.1 26.6 -0.1 -0.1
06.04.2024 76.0 77.7 -0.2 -0.1 26.0 26.6 -0.1 0.0
07.04.2024 75.9 77.4 -0.1 -0.3 26.0 26.5 0.0 -0.1
08.04.2024 76.0 77.3 0.1 -0.1 26.0 26.4 0.0 0.0
09.04.2024 75.8 77.2 -0.2 -0.1 25.9 26.4 -0.1 0.0
10.04.2024 75.5 77.0 -0.3 -0.2 25.8 26.3 -0.1 -0.1
11.04.2024 75.5 77.0 0.0 0.0 25.8 26.3 0.0 0.0
12.04.2024 75.4 77.1 -0.1 0.1 25.8 26.4 0.0 0.0
13.04.2024 75.3 76.8 -0.1 -0.3 25.8 26.3 0.0 -0.1
14.04.2024 75.0 76.4 -0.3 -0.4 25.6 26.1 -0.1 -0.1
15.04.2024 75.1 76.4 0.1 0.0 25.7 26.1 0.0 0.0
16.04.2024 74.9 76.3 -0.2 -0.1 25.6 26.1 -0.1 0.0
17.04.2024 74.5 76.0 -0.4 -0.3 25.5 26.0 -0.1 -0.1
18.04.2024 74.3 75.8 -0.2 -0.2 25.4 25.9 -0.1 -0.1
19.04.2024 74.0 75.7 -0.3 -0.1 25.3 25.9 -0.1 0.0
20.04.2024 74.6 75.3 0.6 -0.4 25.5 25.8 0.2 -0.1
21.04.2024 73.7 74.9 -0.9 -0.4 25.2 25.6 -0.3 -0.1
22.04.2024 73.4 -0.3 25.1 -0.1
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