Dr. Thomas Gratzer

Sustainable weight loss isn’t about temporary diets—it’s about creating a lifestyle that supports long-term well-being. Too often, people jump into extreme meal plans that are hard to maintain and leave them feeling deprived. Instead, begin by setting achievable goals that focus on building wise food choices into your everyday routine. When you reframe weight loss as a process of learning and adapting, rather than punishing or restricting yourself, everything changes. Start by honestly evaluating your current habits—what works, what doesn’t, and what can be improved. This mindset encourages patience and self-compassion, which are crucial for long-term success. Design a Realistic Eating Pattern Forget fad diets that cut out entire food groups. A realistic eating pattern includes variety, moderation, and enjoyment. Choose foods rich in nutrients—like leafy greens, whole grains, lean protein, and healthy fats—that support metabolism, energy, and satiety. The more satisfying your meals ar...

Good food has a special power . It can make you smile, calm your mind, and lift your spirit even on a hard day. The pleasure of good food is more than flavor. It is a full sensory experience that invites you to slow down and enjoy the moment. This article explores how good food touches every part of life and why it deserves our attention. Why Taste Creates Such Strong Joy Taste is the first thing many people notice when they think about the pleasure of good food. A sweet berry, a warm stew, or a crisp salad can make your senses come alive. Taste can remind you of happy moments or help you relax after a long day. The pleasure of good food does not require fancy dishes. Simple meals made with care often feel just as satisfying. A warm sandwich, fresh fruit, or a bowl of rice can give you comfort and energy. When food tastes good, it brings peace for a moment, and sometimes that moment is all you need. How Smell and Sight Shape the Experience Food is not only about taste. Smell is a major...

Tennis has transformed from a niche pastime into a global phenomenon, shaped by tradition, innovation, and star power. Its journey from European lawns to packed stadiums in cities like New York, Melbourne, and Shanghai reflects both cultural evolution and strategic growth. With the rise of international icons, the sport has captivated audiences across continents, while Grand Slam tournaments and team events have broadened its emotional and competitive appeal. Equally, the influence of governing bodies and the infusion of technology have redefined the fan experience, making tennis more accessible and engaging than ever before. Cities benefit economically from hosting major events, and fans around the world are now connected to the sport in real time. As tennis continues to expand into emerging markets and embrace new formats, its global trajectory shows no signs of slowing down. 1. From Origins to Global Stage: How Tennis Expanded Worldwide Tennis began as a pastime played on lawns in E...

Eating a balanced diet is more than just a short-term fix—it’s a long-term investment in overall health and well-being. By incorporating a variety of nutrient-dense foods into meals, it's possible to maintain energy throughout the day, support mental clarity, and reduce the risk of chronic illnesses. While there are common challenges like time constraints, budget concerns, and social influences, practical strategies such as meal planning, label reading, and home cooking can make healthy eating more manageable. Over time, these small adjustments can evolve into lasting habits that become second nature. Prioritizing progress over perfection encourages consistency, making it easier to bounce back from occasional missteps. The following sections explore the essentials of balanced nutrition, its benefits, and how to overcome everyday obstacles to create a sustainable and health-supportive lifestyle. 1. Understanding the Basics of a Balanced Diet A balanced diet is made up of a variety o...