Weight Loss

The Trick About Weight Loss

The trick is not exactly what you should eat or why you should eat it. Everybody knows what to eat and why. The trick is how you make someone eat what they already know they should.

What The Experts Agree You Should Eat To Lose Weight

  • Vegetables

What The Experts Agree You Shouldn’t Eat To Lose Weight

  • Sugar
  • Trans fats (chips, fried food, cookies etc.)

What The Experts Disagree On You Should Eat

  • Fruits – Sugar in fruit is bad for weight loss, but fiber and vitamins is good.
  • Red Meat / Processed Meat – Red (beef and pork) and processed meat, such as bacon and salami, seems to cause cancer and heart disease by raising cholesterole and more. But meat is very high in nutrients and some studies find it is much easier to lose weight eating meat because it helps you feel full for longer.
  • Egg – Similar to meat, but even higher in nutrients.

What The Experts Agree On

  • Diets doesn’t work in the long run – You may lose weight in the short term, but as soon as you return to a previous diet you will gain the weight and then some.
  • Calories matter – Some claim calories is the only thing that matter, but every one agrees that you must have a calorie deficit to lose weight (it is physics). Burn off more than you eat.
  • Nutrients matter – It seems like 2000 calories from eggs and 2000 calories from pizza is not equal when trying to lose weight. The reason being the large difference in nutritional value from the two. More nutrition = better for weight loss.
  • Genes matter / Individual differences – Some are allergic to gluten, some have a lactose intollerance, some can eat chocolate every day and still lose weight, some gain weight very easily. You will do well in gaining some insight about who you might be.


  • You can’t go on a diet short term – Any diet you follow is for life.
  • Increasing nutritional value or decreasing calories is essential – You must do one or both of these.


Restrictive Eating Time Option

Restrict your hours for when you are allowed to eat (=causes you to eat less)

For example:

  1. 8:16. Only eat during a window of 8 hours every day, for example between 11:00-19:00.
  2. 24 hour fast every week – don’t eat anything from dinner to dinner once every week.
  3. 5:2. Only eat 500 calories 2 days per week.
  4. 6:1. Restrict your diet 6 days per week but eat whatever you want 1 day per week

Restrictive Diet Option

Restrict how much variety you can eat (= causes you to eat less)

Alternative 1 – Low Carb. 

Eat nothing that contains more than 5% carbs.

Alternative 2 – Low Fat. 

Eat nothing that contains more than 5% fat.

Long Term Calorie Diet Option


Make your own standard breakfast and count the calories.

My Standard High Nutritional 500 calorie Recommendation:

  • Yoghurt or some similar pro-bacterial dairy product without added sugar (90 calories/100 gram)
  • Boiled egg (80 calories/piece)
  • Rice cake/Thin hard rye bread with 2 slice cheese, 1 slice turkey, any vegetable (250 calories/piece)


My Standard High Nutritional 650 Calorie Recommendation:

  • 200 grams of fish, chicken or meat (300 calories)
  • 200 grams of vegetables (120 calories)
  • 0-100 grams of carbs (0-130 calories)
  • 0-30 grams of sauce (0-100 calories)


My Standard High Nutritional 650 Calorie Recommendation:

  • 200 grams of fish, chicken or meat (300 calories)
  • 200 grams of vegetables (120 calories)
  • 0-100 grams of carbs (0-130 calories)
  • 0-30 grams of sauce (0-100 calories)


  • An egg
  • Carrot, cucumber or paprika dipped in low fat creme fraiche and some spices
  • Low sugar high fiber fruit such as apple
  • A few nuts or tablespoon of peanut butter

500 Calorie Food Examples

  • 190 grams of white bread (4 slices)
  • 200 grams of pizza
  • 350 grams of egg (6-7 eggs)
  • 1,5 pack of rice cakes

Questions You Should Ask Yourself

  1. Why did I gain weight in the first place?
  2. What do I eat that is bad for me?
  3. What can I eat that is good for me?
  4. Do I engage in emotional eating (when stressed, tired etc)? When? Why?
  5. Do you have a healthy relationship to your body? Why not? How can I have a better relationship?
  6. Do you experience guilt when eating?
  7. Do you experience cravings you frequently give into?

Principles To Live By

  1. Eat when you are hungry and stop when you are full
  2. Drink a lot of water ever time you feel a craving or when you eat
  3. Avoid sugar as much as you can
  4. Always add vegetables to every meal (if so only a carrot)

Quick Fixes

  • Change the company you keep


Effective Workouts