How to lose weight correctly without harmful health

7 September 2025

Losing weight without stress and health is real.You just need to know how to do this and adhere to certain rules.It's about you are discussed.

So that the process of losing weight loses so comfortably and safely for the body, it is necessary to carry out the psycho-emotional state and the preparation.

For this they need:

2 weeks before the start of the weight, start a course of calming herbal teas and natural essential oils against stress (these can: lavender, ylang-yylang, mandarins, vanilla, etc.).
Determine the Body Mass Index (ITM).It is calculated by the formula:

ITM = M/(P*R)

Where

M - weight, kg

19-24 - norm

25-29 - overweight

30 and more - obesity

Example

Weight - 84 kg

Growth - 1.67 m

ITM = 84/(1.67*1.67) = 30.12

The result corresponds to obesity.
Set a clear goal for myself - how much I want to weigh.
Calculate the difference between real and the desired weight.For example, the weight is 84 kg, I want - 54 kg.Difference: 84-54 = 30 kg

Based on weight loss standards (3-4 kg per month), calculate a period of weight loss.For example, it is necessary to lose weight by 30 kg.Period = 30/3 = 10 months

Keep a food diary (previously without nutritional changes).This is important because it is necessary to clearly determine the causes of overweight (more about them below).

Why can't you lose weight if you eat so little?

The first thing you have to do is to understand what you can actually get better.Because often people don't really understand what is the cause of their overweight.And mostly, without understanding this topic, they relate to a special constitution, broad bones, inheritance, hormones, etc.

I will only state a few of the possible reasons:

The unconscious ate from the "additional" calories.
Eat spicy foods.
The food of meals does not come from hunger, but out of boredom.
Snacks "for the company".
Excessive and stretched stomach.
Emphasize stress and problems.
Drink late meals / snacks / tea.
The use of hard diets and hunger.
Not compliance with the "records of the plate".
Not compliance with the proportions of calories that are used up during the day.
The transition to nutrition of nutrition and lean.
The exclusion from the menu of the usual products without introducing alternatives to nutrition.
Preparation of dishes "to Eye" (without the ingredients and the calculation of calories).
Food for food that does not meet the food type.
Food for relatives.
Eat a large amount of sugar.
Storage products for the future.
Lack of daily weight control.
Lack of food diary.
The lack of pure water in daily diet.

Let us analyze any of the possible reasons for weight gain.At the same time I will tell you what to do with it orWhat is not necessary to lose weight.

1. The unconscious ate from the "additional" calories.

The most common reason for this is the ignorance of the real calorie content of products.Many people believe that fruit, vegetables, juices and dairy products are not high calorie foods at all.This is a deception.The calorie content is also most common as oil, nuts, dried fruits, muesli and pasta.

For example,

1 teaspoon of vegetable oil contains 45 kcal, the dining room - 135 kcal.

100 gr. Cucumber - 13.5 kcal,

100 gr. Tomatoes - 20.61 kcal.

It turns out that the usual part (300 g) is a harmless salad with tomatoes and cucumbers on average 320-400 kcal.

1 cup (250 ml) Kefir - 148 kcal;

1 cup of drinking yogurt without additives - 230 kcal;

1 medium -sized apple (approx. 230 gr.) - 120 kcal;

1 medium banana sizes (approx. 140 g without shell) - 125 kcal;

1 TL honey - 15.2 kcal;

1 teaspoon of sugar - 19 kcal;

1 el.Butter - 108 kcal;

100 gr. Pasta - 357 kcal;

100 gr. Muesli (Hercules, rice, millet, etc.) - an average of 350 kcal;

100 gr. Bread - 180 kcal;

100 gr. Raspberries - 53 kcal;

100 grams of nuts (almonds, walnuts, hazelnuts, etc.) - an average of 645 kcal;

100 gr. Dried fruits (data, plums, dried apricots, cherries, etc.) - an average of 300 kcal;

300 ml of coffee with milk without sugar - 150 kcal.

Now let's take a look at how it works with the example one day without harmful products.

Breakfast

Milk oatmeal without sugar and honey - 1 small portion (approx. 200 gr.

Coffee with milk without sugar (e.g. latte) - 300 ml - 150 kcal

2 small sweets (for example from nuts and dried fruits) - 100 kcal

Total: 780 kcal

snack

1 small sandwich with adyghe cheese - 250 kcal

Tea without sugar and honey - 5 kcal

Total: 255 kcal

Dinner

1 portion with low fat soup (approx. 300 ml of the finished bowl) - 300 kcal

2 pieces of bread - 145 kcal

1 portion of salad (300 g) made of vegetables with vegetable oil - 400 kcal

Tea without sugar and honey - 5 kcal

Total: 850 kcal

snack

2 handful of nuts (30 g) - 195 kcal

How to measure a handful of nuts: pour nuts in the hand and clamp the brush into a fist so that all fingers fit together and the nuts are not visible.For example, almond nuts are only 15 pieces in a handful.

Dinner

1 portion of pasta (approx. 150 g. Ready dish) with butter - 400 kcal

1 part of the subdued fish (150 gr.) - 300 kcal

1 portion of salad (300 g) made of vegetables with vegetable oil - 400 kcal

Tea without sugar and honey - 5 kcal

Total: 1105 kcal

snack

250 ml of kefir - 150 kcal

2 medium -sized apples - 240 kcal

Total: 390 kcal

It turns out in just one day: 3575 kcal

And note that this is without cakes, cakes, fat meat, without fried dishes in a large amount of oil and even without sugar or honey.It is impossible to lose weight with such a menu.

(!) For a woman, the KCAL standard is an average of around 2000 kcal for men 2400 kcal per day.

To lose weight, it is enough for a woman to consume 1200 kcal a day to maintain a form - 1600 kcal.For men - 1600 kcal or 2000 kcal.

2. I eat sharp food(seasoned with garlic, burn pepper, onions, etc.).Acute food causes an appetite and stimulates them to eat more.

3. The nutritional diets do not come from hunger, but out of boredom.If it is boring and nothing to do, the brain is looking for an activity than filling the space of our activity.The simplest option is to eat and/or sleep.And accordingly, the feeling of hunger seems much more common than it could be.

4. Snacks "for the company".This situation does not always occur when a proposal to drink tea or sit in a café (chat).Although of course she has a place to be.There is that someone in your eyes starts eating cute or tea / juice / yogurt etc. to drink etc. The brain reacts with lightning speed - we immediately have the desire to do the same (hands on the machine stretch into a cup or sweets).The most common are office workers with this type of additional (not planned) calories.

5. Excessive food and stretched stomach.In 99% of cases in people suffering from overweight, the stomach is high.It is usually stretched for years with a gradual increase in portions.And it is no longer possible to get enough in small portions.If you believe that the portions in restaurants are too small and often notice that you are not eaten by a standard set*, it is likely that your stomach will be stretched.Because parts in general nutritional facilities are always strictly calculated and should be sufficient to get enough.

* 1 hot dish and salad, without dessert and hot drinks.

But there is good news, the stomach can be reduced (and without expensive and risky operations).

6. emphasize stress and problems

In stressful situations, people eat much more than usual.Many sin that spoiled them with sweets - "This is just a small chocolate, they will think 100 grams of everything, nothing is wrong and useful for the brain."Most of the time, a person does not check the food when “confiscation” and eat a few kilograms of sweets in one day.

This is due to the fact that we develop sweets a hormone of happiness while eating, but his plot ends very quickly and the desire to eat something tasty appears again and again.

Stress sealing is not certain, both for psycho-emotional health (the cause of the stress does not disappear and only increases) as well as for physical (additional pounds lead to obesity and various serious diseases).

7. Drink late meals / snacks / tea.

The last meal a day should be 4 hours before going to bed at least.Otherwise everything quickly turns into additional pounds.

8. The use of hard diets and hunger.

Fans of hard diets and various hunger are often faced with the fact that they cannot have been able to cope with hunger for a long time.The same effect is observed with a strong nutritional restriction compared to the usual.Our body is very carefully arranged, it takes on this type of execution as a serious stress and initially begins to cover itself in calories (to supply fat in the form of robber elements on the hips and the waist), secondly to demand hormones of happiness (as soon as a hunger strike or a strict diet, we want something sweet, something sweet).

After setting such bullying over the body, people win back very quickly and usually even more than before the start of nutrition.

9. Non -compliance with the "record rules".

It may be:

Lack of green and vegetables;
A large amount of fat, flour, meat;
Lack of protein feed (meat, fish, cheese, etc.);
Failure to comply with the shares of the "plates".

Ideally, the following proportion of the "records" should be observed on this day:

Breakfast

1/2 - protein feed

1/2 - complex carbohydrates

Only complex carbohydrates or only protein foods are acceptable.For example, it can be porridge or cottage cheese with a sour cream.

Dinner

1/2 - green and vegetables in any form (except fried)

1/4 - A side dish of complex carbohydrates (grain or paste - method for cooking al dente)

1/4 - protein feed

Dinner

3/4 - vegetables and not strong vegetables in any form (except fried)

1/4 - protein feed

This option is best suited for men with a 1600 or 2000 kcal menu.

The second option (more acceptable for women, with menu 1200 kcal):

Breakfast

1/4 - protein feed

1/4 - fruit, vegetables, herbs

1/2 - complex carbohydrates

Dinner

1/2 - green and vegetables in any form (except fried)

1/4 - A side dish of complex carbohydrates (grain or paste - method for cooking al dente)

1/4 - protein feed

Dinner

1 - vegetables and not strong vegetables in any form (except fried)

The third option (my lover without dinner at all):

Breakfast

1/2 - protein feed

1/4 - fruit, vegetables, herbs

1/4 - complex carbohydrates

Dinner

1/2 - green and vegetables in any form (except fried)

1/4 - A side dish of complex carbohydrates (grain or paste - method for cooking al dente)

1/4 - protein feed

10. Non -compliance with the proportions of calories that are consumed during the day.

Most of the time, people have the most calories in the afternoon, but should be the other way around.If you use an example of how this can happen, you can see in section 1.There is only one menu with non -compliance with the shares of the used calories.

What to do:

Regardless of the selected number of calories per day (for weight loss / for the weight authority / for men / for women), the calorie shares should be roughly the following during the day:

Breakfast

45% calories from the total consumption per day

snack

7.5% calories from the total consumption per day

Dinner

25% calories from the total consumption per day

snack

7.5% calories from the total consumption per day

Dinner

15% calories from the total consumption per day

For example, if you decide to keep a diet of 1200 kcal a day (the standard for women for weight loss) should turn out:

Breakfast - 540 Kcal
Snack - 90 kcal
Lunch - 300 kcal
Snack - 90 kcal
Dinner - 180 kcal

If a 1600 kcal menu is compiled for maintaining a form (woman) and weight loss (man), the proportions should be roughly the following:

Breakfast - 720 Kcal
Snack - 120 kcal
Lunch - 400 kcal
Snack - 120 kcal
Dinner - 240 kcal

11. Transition to nutrition of nutrition and lean.

There is a myth that when the food is slim or dietary, you will remove it safely.That is completely wrong.Through lean nutrition you only have to understand that the dishes from products that can be eaten during the church post are prepared and not exclusively with low calorie products.

For example, used very often in a lean menu:

Walnuts - they are very high calories (100 g. - 645 kcal).
dried fruits (100 g - an average of 300 kcal),
Muesli (100 g - an average of 350 kcal),
Honey (100 g. - 304 kcal)
Sugar (100 g. - 387 kcal)

On certain days it is likely to use vegetable oil, it also has a large number of calories (100 ml - 900 kcal).

For comparison, I will give the calorie content of certain products that are prohibited during the post:

100 gr. Fish - 200 kcal

100 gr. Meat - 143 kcal

100 ml milk - 42 kcal

100 gr. Eggs - 155 kcal

100 gr. Butter - 720 kcal

Therefore, it is not worth using the lean menu for losing weight.It will not help to achieve goals, and morally and ethically - the church post is not for that.

As for nutritional products and dishes, the picture is roughly the same.At a time, special diets with certain product rates were developed (they could be confronted with terms such as nutrition No. 5, diet No. 8 etc. - most often used in medical institutions and sanatoriums).Such diets were usually prescribed in accordance with human diseases.And accordingly, a nutrition court does not mean that it is low calories.

12. The exclusion from the menu of the usual products without the introduction of alternative to nutrition.

It happens that a person decides to lose weight and to study its usual menu for harmfulness and calorie content.In addition, it excludes more than half of the usual products / dishes from nutrition and continues to eat only the products that are not included in the list of "ban".

This is a kind of hidden trap.First of all, a real breakdown of the lack of fat / salted / spicy / sweet food begins (a certain combination of fat, sugar and salt causes persistent addiction, just like cigarettes or alcohol).As a result, a breakdown occurs and much more or something of the forbidden is eaten.

Second, the body begins stress from the lack of the components it needs.

The consequences of this experiment can be very different:

Hormonal mistakes,
A sharp deterioration in the state of the skin (excessive dryness / acne / peeling, etc.).
Hair loss (up to full baldness),
Problems with the gastrointestinal tract,
Mood swings
Depression,
Apathy,
Weakening of immunity,
Problems with the cardiovascular system etc.

What to do:

For example, if you have excluded cakes, cakes and chocolate, you have to introduce products that you replace.But just not in the literal sense: there was a kind of dish in 1000 calories, we also switch from other ingredients to 1000 calories.

How to introduce alternative dishes / products:

Instead of a piece of a cake or butter, there can be homemade sweets from nuts and dried fruits and of course not in large quantities (2 sweets in the morning to increase the mood).In other words, we don't eat rolls, cakes, chocolate more during the day, but after breakfast we eat 2 sweets from dried fruits and/or nuts.

They have excluded fried potatoes, they have to insert cooked potatoes.

You have to prepare excluded mayonnaise at home sauce (so as not to be confused with mayonnaise at home), for example yogurt + mustard + salt + green + salty cucumber.

Pork fat was removed from the diet.For example, you have to replace it with a steam chicken breast and add olive oil to nutrition.

Rafined oil was removed.Set unexpected, but in appropriate quantities (taking calories into account).

Fats excluded, do not add refined olive oil, natural olives without stains, avocados and nuts for nutrition.

And so forth.

13. Cooking "to Eye" (without calculating the ingredients and calculation of calories).

If you do not weigh and measure products in the preparation process with measuring devices, it is impossible to determine the number of calories in one part.This 100% means that additional calories and weight gain accordingly.

Believe me, it is very difficult to "define" "to the eye".If the experiment weighs exactly 60 grams or pasta for reasons of experiment (only one day can be eaten with a menu of 1200 kcal on one day), you will immediately understand that you would never have cooked yourself (100% your portion would be much more).The same applies to vegetable oil.Try to pour the usual amount of vegetable oil into the pan, but only measure it with a teaspoon.I am sure you will be very surprised at how many teaspoons are usually cast with them to prepare a dish.

Exactly with all other products.

14. Eating food that does not correspond to the food type.

One of the secrets of a slim figure lies in the perception.What would you think?- Just two essential oils: grapefruit and vanilla (not to be confused with vanilla for baking!).

And this is not a imagination, but a scientifically proven fact (in 1994 a great research was carried out, invented, patented and successfully applied to a system of the entire weight correction system).The perception of aromas of 100% natural essential oils is a science that has been proven and justified by scientists in the last century.Our preferences and rejections (how / do not like) are a kind of language that oil is spoken to us.

To determine, we need a drop of 100% natural essential vanilla oils and grapefruit.We determine the most pleasant aroma with your eyes closed, and Voila can already determine what you have to rule out from your diet to lose weight and, especially later, always remain in good condition.

If in the preference of a grapefruit, it is necessary to rule out:

High fat desserts, fat meat, smoked meat, sausages, semi -financed products, fat dairy products.

If vanil is preferred, exclude:

Simple carbohydrates (sugar, strength, white bread, sweets, potatoes).

An important point: This test can only know with high and natural oils (chemical "copies", unfortunately, not how to speak the language of the oils).How to make no mistake with the choice of natural oil is a separate topic, and we will definitely think about it in more detail, and now there is a small hint for you: Vanilla oil has a thick black pasta consistency and with a characteristic aroma (just like that of the vanillas that we are used to while baking), and its costs on the global market start from 15 US dollars.

15. For loved ones.

Mothers are most likely to sin, they start eating after their children.It seems that she ended a few spoons of porridge or a fruit puree what is here.But here is the root of the problem, in every spoon there are calories (sometimes quite decent) that do not fall into the general calculation.And if the baby's growing body is so much good, it is immediately gain weight for a mother.

What to do:

The first option is not to eat at all (throw the remains).

The second (more complex) is to calculate the calorie content of the remaining food, even if it is only a spoon and reduce its planned meals for the day for this number of calories.

16. Bearing products for the future.

The thing is that when a large number of products and sweets are at home, the temptation to eat an additional piece or additional sweets is sometimes increasing.Another moment when something was bought with a lead and begins to disappear - in most cases people begin to "save" these products (eat faster).As a result, much more is eaten than planned and necessary for weight loss.

What to do:

Before you go into the store with a list, you must carefully examine the remains of the available products and its expiry date.Try to buy products exactly in the required amount (with the exception of the long -term stored long -term, such as grain and oil).Now there is the opportunity to weigh products in almost all supermarkets - it is very comfortable not to buy an excess.The second option is to buy products on the market and to ask for weighing up the required amount.When buying products, you should also pay attention to the process data so that nothing worsens in a week.

17. Eat a large amount of sugar.

I strongly recommend seeing the film "Sugar" about the dangers of sugar.

18, 19, 20. Lack of daily control of weight and nutrition diary, neglect of pure water in the daily menu.

Example menu for a week

To lose weight at home without damaging your health, you have to comply with a balanced diet.In the following you will find an example of the menu with light dishes that help you with quick weight loss:

Before each meal you have to drink 1 cup of pure water.

Monday

Breakfast:Cottage cheese casserole, fruits, latte coffee.

Snack:Almond.

Dinner:Cattle wood meat with grilled salad made of salad and vegetable leaves.

Snack:dried apricot.

Dinner:Steamed vegetables, green and vegetables salad.

Tuesday

Breakfast:Yogurt with berries and almonds, latte coffee.

Snack:Apple.

Dinner:Moric soup with adyghe cheese, 2 pieces of bread, a salad made of vegetables and herbs.

Snack:Data.

Dinner:Vegetable curry.

Wednesday

Breakfast:Bush with pumpkin, tea fold.

Snack:Walnut.

Dinner:Pasta with spinach sauce.

Snack:Bulgarian pepper.

Dinner:Salad made of vegetables and herbs.

Thursday

Breakfast:Eggs with asparagus, tea.

Snack:Banana.

Dinner:Chicken breast with buckwheat, green salad and vegetables.

Snack:Plum.

Dinner:Grill vegetables (eggplant, Tsukini, tomatoes, pepper in Bulgarian style).

Friday

Breakfast:Hercules milk porridge with pear, coffee Americans.

Snack:Hazelnut.

Dinner:Rice with mushrooms, a salad made of vegetables and herbs.

Snack:Tomatoes.

Dinner:Grill pumpkin with proven herbs, a vegetable salad with green.

Saturday

Breakfast:Spir dessert with yogurt and fruits, coffee latte.

Snack:Mandarin.

Dinner:Fish soup with potatoes, 2 pieces of bread, a salad made of vegetables and herbs.

Snack:Carrot.

Dinner:Steam vegetables (eggplant, Tsukini, tomatoes, Bulgarian peppers).

Sunday

Breakfast:Sand with avocados and strawberries, tea.

Snack:Cedar mother.

Dinner:Pasta al dente, salad made of vegetables, herbs and avocados.

Snack:Fresh cucumber.

Dinner:Spinat salad, beets and strawberries.

Next, you have to analyze your diet in 2 weeks and determine exactly your reasons for the appearance of additional pounds (it is not necessary that you have all 20 positions, most likely in some points that you clearly recognize yourself and in some).This is not that easy, but try to be as honest and objective as possible.

After we have found the causes of overweight, you have to gradually introduce all recommendations into your life (written above).

What do we do in parallel:

We start with Ätalände Etalischölen (oils that adapt to situations).It can be: lemon, grapefruit, bergamot, spruce, cypress, thuja, fir, jaw, etc.)
We continue to drink soothing fees.
We start the course of the anti -cellulite massage.
We take Sodo salt baths for weight loss.
Add physical activity.

Physical activity

If there was no physical activity before, it is worth increasing the load and duration of the classes with a short time (10 minutes).At the same time, the lessons should be regular (at least three times a week).

It is very important to find the physical strain for yourself that gives joy.

It may be:

to walk
Bathe,
Dance,
Scandinavian walking,
Yoga,
Pilates,
Streiching,
Gymnastics for a healthy back,
running
Ride a bike,
Aqua -aerobic.