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Weight Loss – How to Do It Right

By Jiri Kaloc

There are many ways to lose weight, but not all of them are risk-free. If you want to avoid damaging your health and gaining the weight back in the long term, you better do it right. We learned a few recipes, went through the biggest enemies of weight loss, and now it’s time to put it all together.

Plenty of water

There is one habit that doesn’t go well with weight loss, and it’s – drinking calories. Liquid calories like soda, juices, coffee with sugar and milk, alcohol, etc. are very sneaky because they don’t feel like food but contain a substantial amount of energy. If you learn to drink mainly water or unsweetened tea as the main sources of hydration, you’ll cut out a lot of empty calories from your diet.

No trigger foods

Another thing that ruins weight loss efforts is called trigger foods. These can be ice cream, potato chips, chocolate, pizza, or any other food that you, specifically you can’t resist and over-eat easily. You will do yourself a big favour if you cut it out from your diet completely and don’t try to recreate it with “healthy” ingredients either. There are plenty of tasty comfort foods that you can handle much easier.

As long as you avoid the biggest enemies and change the two things mentioned above, you’re on your way to a healthy and sustainable weight loss. Now, to be a bit more specific, let’s look at a day of eating that’s compatible with fat burning.

Three good meals

I mentioned a lot of things you should avoid, but it’s just as important to know what to eat. If you commit to having three good meals a day with one or two sensible snacks based on activity levels, you’ll have a great foundation. What should such meals look like? Let’s take a look at the three recipes we learned this month and see why they work for weight loss.


The eggs and cheese serve as a source of protein to keep you satiated and also as a source of healthy fats to keep you energized for hours. Throw in some lettuce for fibre and water and you get a breakfast that will substantially limit the chances of overeating later in the day.


The trout will be your source of protein, the Jerusalem artichokes a source of slow carbs, and the veggies a source of fibre and water. Just like the breakfast, this type of meal will keep hunger away for a long time.


If you’re very active while losing weight, it might be warranted to have a snack after your ride or workout. Nuts will give you protein and healthy fats and a piece of fruit will provide fibre and water – all you need to feel satiated and energized. No processed sugary bars or drinks are necessary.


The beef will provide you with protein and healthy fats, and the onions and carrots with fibre. Dinner is the ideal meal to leave out a side dish. But if you think you might get hungry later, which would be likely to result in ice cream or TV chips, then have some boiled potatoes instead to fill up on unprocessed foods.

Think of these sample meals only as templates. You don’t need to make an omelette every morning, just take the eggs and cheese as sources of protein and make them as you like. The same goes for the fish for lunch and beef for dinner; swap them for chicken, legumes, pork, venison, sea food, or any other protein source you enjoy. The important thing is to stick with wholesome foods and have a source of protein, some veggies and healthy fats or slow carbs on every plate.

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