How to translate theory into practice. Experienced psychologist and author of many bestsellers on weight loss, Iva Málková, provides in the first part of the book in an understandable form, practical instructions for changing lifestyle, including "willpower training". It also deals with changing inappropriate emotions and thoughts that often lead to bad habits. The book provides in a readable form not only theoretical knowledge for a permanent change in lifestyle, but with the help of a pyramid system it gives concrete instructions on how to translate this knowledge into practical life. The book is intended both for those who want to reduce weight sensibly or are in the phase of maintaining the lost kilograms, as well as for chronic dieters who often lose weight in life and know that maintaining weight loss is more challenging than weight reduction itself. Creative menu. In the recipe section, readers will discover that there is no need to make dramatic changes to lose weight and that food will continue to be a pleasure. The author, Hana Málková, tries to transfer those who are losing weight from following one-sided diets to a natural state, where they eat a varied diet that supplies the body with everything it needs. After reading the first part of the book and with the help of the recipe book, readers will be able to create a menu that is optimal for them or for other family members. In the recipe section, there are no precisely prescribed menus for individual days, because it is clear that a specific menu recommendation often leads to big changes that are difficult to follow permanently. The book contains recipes for breakfast, snacks, lunch and dinner. The recipes are given for one serving in two variants – more and less energetic. For each recipe, the energy value is given, as well as the amount of basic nutrients (proteins, fats and carbohydrates), and for the curious, there is also the amount of unhealthy saturated fatty acids (SAFA). In addition, the energy value is indicated for each item of food. The individual courses are balanced not only in terms of energy, but also in terms of the ratio of basic nutrients, so readers can put together their own menu in many different variants from the recipes offered. Life is joy. The goal of the book is for readers to not even know they are "on a diet." Only when the change is not unpleasant is the hope that it will become a lifelong change. There is no need to deny yourself favorite foods and, on the contrary, force yourself to eat unpopular foods. Thanks to its kind approach, this book will hopefully lead many readers not only to reduce and maintain weight, but also to a happier and better life.