How to lose weight properly without harm to health


Lose weight without Stress and injuries - it is Real. You just have to know how to do it and to certain rules. It will be discussed about them.

The process of weight loss was convenient and safe for the body, to compensate for, you need to hit first, the Psycho-emotional state and the preparations.

To do this:

  1. 2 weeks prior to the start of the course slimming start calming herbal teas and Anti-Stress with natural essential oils (this can be: lavender, Ylang-Ylang, Mandarin, vanilla, etc.).
  2. Determine Body Mass index (ITM). It is calculated according to the following formula:



    M - weight, kg

    19-24 - standard

    25-29 - overweight

    30, and more obesity


    Weight - 84 kg

    Growth - 1.67 m


    The result is obesity.

  3. You implement a clear goal - how much weigh would like to.
  4. Calculate the difference between the actual and the desired weight. For example, now weight - 84 kg, wants to - 54 kg. the difference: 84-54=30 kg
  5. They calculate, on the basis of the standards of weight loss (3-4 kg per month), period of decrease. For example, you need to your weight to 30 kg. Period = 30/3=10 Months

  6. You start to keep a food diary (even without changes in diet). This is important to determine because it is necessary to clear the causes of obesity (more below).

To lose why weight, and if so, eats little

The first thing to do is to understand, to recover what is actually possible. Because how often do people not really understand what is the reason for your obesity. And most of the time, without this question, refer to a specific Constitution, the wide use of bone, heredity, hormones, etc.

Just some of the possible causes:

  1. Unconscious eating "extra" calories.
  2. The consumption of spicy foods.
  3. Meals not out of Hunger but out of boredom.
  4. Snacking "for the company".
  5. Overeating and distended stomach.
  6. Prevention of Stress and anger.
  7. Late Meals / Snacks / Tea.
  8. The application of strict diets and fasting.
  9. Non-compliance with the "rules of the plates".
  10. Non-compliance with the proportions of calories consumed in the course of the day.
  11. Switching to diet and fast food.
  12. Exclusion from the menu, the usual products without the introduction of alternatives in the diet.
  13. Preparation of food "by eye" (without the weighing of the ingredients and calculate the calories).
  14. Consumption of food, not the food kind.
  15. The food for the family members.
  16. Eating large amounts of sugar.
  17. The products supply for the future.
  18. No daily weight control.
  19. No Food Diary.
  20. Recognizable recognizable lack of clean water in the daily diet.

Let us be more precise look at any possible cause for weight gain, at the same time, I'm going to tell you what to do or what not to do to lose weight.

1. Unconscious eating "extra" calories.

The most common reason for this is ignorance of the actual calorie content of foods. Many people believe that fruit, Can, fruit juices, milk products - it is not-calorific food. This is a mistake. Also ignored on calories mostly as oil, nuts, dried fruits, cereals, and pasta.

For Example,

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

100 gr. Cucumber - 13,5 kcal,

100 gr. Tomato - 20,61 kcal.

It turns out that the normal portion (300 G) with a harmless type of lettuce with tomatoes and cucumbers purely on the average 320-400 kcal.

1 Cup (250 ml) yogurt - 148 kcal;

1 glass of drinking yoghurt without additives - 230 kcal;

1 medium-sized Apple (about 230 gr.) - 120 kcal;

1 medium banana (about 140 gr. without rind) - 125 kcal;

1 TSP honey - a 15.2 kcal;

1 TSP sugar - 19 kcal;

1 tbsp. L. Butter - 108 calories;

100 gr. Dough 357 kcal of goods;

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

100 gr. Bread - 180 kcal;

100 gr. Raspberry - 53 kcal;

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

100 gr. Dry fruits (dates, plums, apricots, cherry, etc.) - an average of 300 kcal;

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

We now consider how it of the menu of a day without products that are harmful to works on the example.


Milk oatmeal without sugar and honey - 1 small serving (about 200 gr. of finished dishes) - 530 kcal

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

2 small candies (e.g., from nuts and dried fruits) - 100 kcal

Total: 780 kcal

Between meal

1 small Sandwich with Adyghe cheese - 250 kcal

Tea without sugar and honey - 5 kcal

Total: 255 kcal


1 serving of low-fat supperior reliability (about 300 ml of finished dishes) - 300 kcal

2 slices of bread - 145 kcal

1 serving of salad (300 gr.) Can with vegetable oil - 400 kcal

Tea without sugar and honey - 5 kcal

Total: 850 kcal

Between meal

2 handful of nuts (30 gr.) - 195 kcal

How to measure a handful of nuts: pour nuts into the Hand and hold the brush in your fist, so that all the fingers of densely adjoined to each other and nuts was not to be seen. For example, almond nuts, in a handful of only 15 pieces will fit.


1 portion of pasta (about 150 gr. the finished dish) with Butter - 400 kcal

1 portion of fish on a couple of (150 gr.) - 300 kcal

1 serving of salad (300 gr.) Can with vegetable oil - 400 kcal

Tea without sugar and honey - 5 kcal

Total: 1105 kcal

Between meal

1 Cup (250 ml) butter milk - 150 kcal

2 medium-sized apples - 240 kcal

Total: 390 kcal

Only the day turns out: 3575 kcal

And mind you, this is without cakes, pastries, fatty meats, fried foods without in plenty of oil, and even without sugar or honey. Remove this menu is not possible.

(!) For women is the Norm kcal per day, on average, approximately 2000 kcal, for men is 2400 kcal.

To begin to lose weight for women 1200 kcal, a Fitness 1600 kcal consume enough of the day. For men - 1600 kcal and 2000 kcal, accordingly.

2. The consumption of spicy foods (seasoned with garlic, hot pepper, onions, etc.). Spicy food causes appetite, and encourages you to eat more.

3. Meals not out of Hunger but out of boredom. If you are bored and nothing to do, the brain actively seeks as fill the space of our activity. The easiest way to get something to eat and/or sleep. And accordingly, Hunger appears much more frequently, than it could be.

4. Snacking "for the company". This Situation does not occur always, if the offer of a Cup of tea or sitting in a Café (a chat). Although it is, of course, is the place to be. There is someone in front of your eyes it starts sweet, or drink tea / juice / yogurt etc, the brain responds with lightning speed - we immediately have the desire to do the same (hands on the machine, drawn to the circle, or sweets). Mostly with a view to additional (non-planned) calories office faced employees.

5. Overeating and distended stomach. In 99% of cases people suffer from being overweight greatly distended stomach. Is stretched in the rule for years, with the gradual increase in the portions. And enough of small portions of it do not succeed. If you are of the opinion that the servings in Restaurants are too small and often noticed that not eating the standard scope*, then it is likely that your stomach is distended. Since the portions designed in the institutions of General interest, it is always strictly and you should have enough to eat, enough to enjoy enjoy.

* 1 main dish and salad, no dessert and hot drinks.

But there is a good news to reduce the stomach (and without the need for expensive and risky surgery).

6. Prevention of Stress and anger

In stress situations people tend to eat a lot more than usual. A lot of sin, the start, is yourself chocolate to pamper candy - "it's only a small panel, I thought only 100 grams-that is not a bad thing, and useful to the brain". Usually in the course of a "seizure" of the person not eat in a controlled amount and with ease for a day a couple of kilos of sweets to eat.

This is due to the fact that in the case of sweet food for us, the hormone of happiness produced, but its effect is very fast to the end, and the desire to eat something tasty will appear again and again.

Traffic jam-Stress not sure how to Psycho-emotional health (cause of Stress does not disappear and only reinforced) than to be overweight for the physical (the extra pounds lead, and various heavy diseases).

7. Late Meals / Snacks / Tea.

The last meal of the day should not go later than 4 hours before bedtime. Otherwise, everything was eaten quickly turns into pounds.

8. The application of strict diets and fasting.

Fans of hard diets and various fasts are not often confronted with the fact that you will cope with Hunger. The same effect of a sharp limit in the diet observed in comparison to conventional. Our body is very arranged way of this kind of execution he sees as a major Stress and begins, first of all, take stock in proc calories (move Reserve in the Form of fat-crawler elements at the hips and waist), secondly, the happiness hormones (as soon as the hunger strike went or strict diet, immediately I something sweet) wants.

To win back after the end of such bullying by the body, the human weight and often even more quickly than he had before starting the diet.

9. Non-compliance with the "rules of the plates".

It can be:

  • no Can and Can;
  • a large quantity of fat, flour, meat;
  • the lack of Protein foods (meat, fish, cheese, etc.);
  • non-compliance with the proportions of the "plates".

In the ideal case, next the share of "food" per day, it should be noted:


1/2 - Protein Foods

1/2 - complex carbohydrates

Permitted only complex carbohydrates or only protein food. For example, Porridge or cottage cheese with sour cream it can.


1/2 - herbs and Can) in any Form (except fried

1/4 - inserts from complex carbohydrates (whole-grain products or Pasta preparation, Al Dente)

1/4 - Protein Foods


3/4 - Greens and non-starchy Can) in any Form (except fried

1/4 - Protein Foods

This Option is particularly suitable for men with a menu 1600, or 2000 kcal.

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


1/4 - Protein Foods

1/4 - Fruit, Can, Herbal

1/2 - complex carbohydrates


1/2 - herbs and Can) in any Form (except fried

1/4 - inserts from complex carbohydrates (whole-grain products or Pasta preparation, Al Dente)

1/4 - Protein Foods


1 - Greens and non-starchy Can)in any Form (except fried

The third variant (my favorite, without dinner):


1/2 - Protein Foods

1/4 - Fruit, Can, Herbal

1/4 - complex carbohydrates


1/2 - herbs and Can) in any Form (except fried

1/4 - inserts from complex carbohydrates (whole-grain products or Pasta preparation, Al Dente)

1/4 - Protein Foods

10. Non-compliance with the proportions of calories consumed in the course of the day.

Most common in people of a large portion of the calories in the second half of the day, but it should be Vice versa. An example of how this can be done, you see in point 1 - as the menu shows, with the failure of the proportions of calories consumed.

What to do:

Regardless of the chosen number of calories per day (slimming / weight / for men / for women), the proportion of the calories in the course of the day should be about so:


45% of the calories of consumption per day

Between meal

7.5% of the calories from all consumption per day


25% of the calories from all consumption per day

Between meal

7.5% of the calories from all consumption per day


15% of the calories from all consumption per day

For example, if you have decided to remain diet of 1200 kcal per day (the Norm for weight loss for women), this should work like this:

  1. Breakfast - 540 kcal
  2. Between meal - 90 kcal
  3. Lunch - 300 kcal
  4. Between meal - 90 kcal
  5. Dinner - 180 kcal

If the menu selected 1600 kcal for the maintenance of the Form of (a woman) and losing weight (men), the ratio should be approximately so:

  1. Breakfast - 720 kcal
  2. Between meal - 120 kcal
  3. Lunch - 400 kcal
  4. Between meal - 120 kcal
  5. Dinner - 240 kcal

11. Switching to diet and fast food.

It is a myth that if the power supply or lean diet, then necessarily it grow thin from. It is not absolutely so. Under meat-free diet, you need to understand exactly what the dishes are made of foods that can be eaten during the Church's almost time, but not exclusively, low-calorie foods.

For example, very often in the lean menu:

  • the walnuts are very rich in calories (100 gr. - 645 kcal),
  • Dry fruits (100 gr. - on average, 300 kcal),
  • Cereals (100 gr. - an average of 350 kcal),
  • Honey (100 gr. - 304 kcal)
  • Sugar (100 gr. - 387 kcal)

On certain days of the edible oil may, it also has a large amount of calories (100 ml 900 kcal).

For comparison, here is the calorie content of some foods forbidden during lent:

100 gr. Fish - 200 kcal

100 gr. Meat - 143 kcal

100 ml of milk - 42 kcal

100 gr. Eggs - 155 calories

100 gr. Butter - 720 kcal

Therefore, do not use lean menu, to lose weight is necessary to achieve goals, not helps it, Yes, and in morally-the ethical plan - the Church contribution is not.

Over, dietary foods and dishes, here is a picture about the same. In the course of time a special diet with specific sets of products (will be confronted with terms such as diet, number 5, diet №8, etc. - are most commonly used in hospitals and sanatoria). were In General, such a diet were in accordance with the conditions of the people. And accordingly, it diet food does not mean that it is low in calories.

12. Exclusion from the menu, the usual products without the introduction of alternatives in the diet.

So it comes that the person decides to lose weight, studied your usual menu with regard to the harmfulness and the calorific value. Further, more than half of the usual products / dishes and continue to eat the products, which are not prohibited in the list of "excludes from the food".

It is a kind of hidden trap. Because, first of all, this begins with the transformation of the absence of greasy / salty / pungent / sweet food (a specific combination of fat, sugar and salt in a sustained caused addictive, just like cigarettes or alcohol). In the end, it is the disruption happens, and much more eaten, or something of the forbidden.

Secondly, the body begins to suffer Stress from recognizable recognizable lack of necessary components.

The consequences of this experiment can be very different:

  • hormonal disorders,
  • the strong deterioration of the skin (excessive dryness / acne / peeling, etc.),
  • Hair loss (up to total baldness),
  • Problems with the digestive tract,
  • Mood swings,
  • Depression,
  • Apathy,
  • the weakening of the immunity,
  • Problems with the circulatory System, etc.

What to do:

For example, if you have removed cakes, cakes and chocolate, then the products they replace, it is necessary. But not only in the literal sense: it was a drug in 1000 calories on the plate is replaceable by the other ingredients 1000 calories.

As to the alternative meals / products:

Instead of a piece of cake or bun, homemade sweets made of nuts and dried fruits, and, of course, not in large quantities (2 sweets in the morning to set the mood) can be. In other words, do not eat, buns, cakes, chocolate bars during the day, but we eat after Breakfast, 2 sweets made of dry fruits and/or nuts.

Excluded fried potatoes, enter the potatoes, stewed.

Mayonnaise, excluded cooking, homemade Sauce must not be confused (with homemade Mayonnaise), e.g., yogurt + light beige + salt + herbs + cucumber.

Removed from the fatty meat from the Start, you need to replace it, for example, on the chicken breast steamed and insert included olive oil in the diet.

Cleaned, refined oil, make sure to unground, but in reasonable quantities (taking into account the calories).

Excluded fatty foods, include in the diet is not refined contained contained olive oil, organic olive oil without coloring, Avocado, and nuts.

And so on.

13. Preparation of food "by eye" (without the weighing of the ingredients and calculate the calories).

If the not weighing and not dimensional devices to measure the products when cooking, then it is impossible to determine the number of calories per serving. It is 100% leads to a beat you extra calories and, accordingly, an increase in weight.

Believe you me, "by eye" to determine the grams of products very difficult. If you were to weigh for the sake of the experiment, 60 grams of any cereal or any of the dough (this is how much you need per day menu at 1200 kcal), then immediately realize to eat what "the eyes" would you so much, that I am not a welded (100% your portion would be much more). The same applies to vegetable oil. Try, in the pan, the usual amount of vegetable oil to pour, but only to measure it in this (!) a teaspoon of. I am sure you will be very surprised how many teaspoons of them poured in, as a rule, for the preparation of food.

It is exactly the same with all the other products.

14. Consumption of food, not the food kind.

One of the secrets to a slim figure lies in the perception, what would you think? only two essential oils: Grapefruit and vanilla (not to be confused with vanilla for baking!).

And this is not fiction, but a scientifically proven fact (even in 1994, have carried out extensive research, invented, patented and successfully up to the present day, a whole System of correction of the weight). The perception of the fragrance 100% natural essential oils - is a science, proven and appropriate science in the last century. Our preferences and Negation (like / not like) - a kind of language to speak to us oils.

For the determination we need to have a drop of 100% natural essential oils of vanilla and Grapefruit. With eyes closed, the Aroma, and voila, you can determine what you need to exclude from their diet in order to lose weight and, above all, in consequence, you always stay in good shape.

If in the preference of Grapefruit, something exclude:

high-fat Desserts, fatty meats, smoked products, sausage products, ready meals, fatty dairy products.

If in the preference of vanilla, exclude:

simple carbohydrates (sugar, starch, white bread, sweets, potatoes).

An important point: this Test can only understand with high-quality and natural oils (chemical "copies" unfortunately, to speak the language oils). Not to be confused with the choice of natural oil - this is a separate topic, and we will certainly insert at some point, and now for you a little tip: vanilla oil has the consistency of a thick Paste, black in color and with a characteristic Aroma (just like the pods of the vanilla that we are used to in baking), and more - its costs on the world market of 15$ per 1 ml.

15. The food for the family members.

This is usually sinful mother, she will begin to eat because of their children. Apparently finished a couple of spoons of porridge, or a little mashed fruit, it is nothing bad. But here's the root of the problem is, in every spoonful of calories (sometimes quite decent), which do not fall within the General calculation have eaten. And if the growing organism of the child, the number is only benefit is for the mother's weight gain is immediately.

What to do:

The first variant - don't eat at all (leftovers to throw away).

The second (more difficult) - count the calories of the rest of the meal, even if it's just a spoon, and reduce your planned meals on the day the amount of calories is.

16. The products supply for the future.

The thing is, that if the house turns out to be a large number of foods and sweets, immediately one extra piece or an extra treat rises in times of temptation to eat. Another point, if something was bought in and starts with the stock disappear - in most a cases, begin to save the people "" (fast food) these products. As a result, a lot more eaten than planned, and necessary for weight loss.

What to do:

Before you go with a list in the store, you have to carefully study the remnants of the existing products and their expiration dates. The products try to buy exactly the quantities that you (saved, with the exception of permanently, for example, Krupp and oil). Now in almost all the super markets, there is the possibility of products weigh it is very convenient to not buy extra. To acquire the second option products on the market and ask to weigh the required amount. When purchasing products, you also pay attention to the expiration dates, for a week, nothing spoiled.

17. Eating large amounts of sugar.

About the dangers of sugar, I recommend the movie "sugar".

18, 19, 20. The lack of daily weight control, and food diary, neglect of clean water in a daily menu.

Fruits and vegetables on the scale

Example menu for a week

To lose weight at home, without damaging your health, you must eat a balanced diet. The following example shows the menu for the preparation of light dishes, which will help you in quick weight loss:

To drink before each meal 1 glass of pure water.


Breakfast: Curd Casserole, Fruit, Coffee Latte.

Snack: Almonds.

Lunch: beef with pumpkin from the Grill, salad of lettuce and Can.

Snack: dried apricots.

Dinner: steamed Can, salad of herbs and Can.


Breakfast: yogurt with berries and almonds, coffee with Milk.

Snack: Apple.

Lunch: masivy supperior reliability with Adyghe cheese, 2 slices of bread, lettuce and herbs.

Snack: Dates.

Dinner: Can Curry.


Breakfast: millet porridge with pumpkin, tea.

Between Meal: Walnut.

Lunch: Pasta with a Sauce of spinach.

Between Meal: Pepper Bulgarian.

Dinner: salad and herbs.


Breakfast: scrambled eggs with asparagus, tea.

Snack: Banana.

Lunch: chicken breast with buckwheat salad of herbs and Can.

Snack: Plum.

Dinner: grilled Can (eggplant, zucchini, tomatoes, peppers slodki).


Breakfast: oats preferably milk porridge with pear, coffee Americano.

Snack: Hazelnuts.

Gösta Gösta lunch: rice with mushrooms, salad and herbs.

Between Meal: Tomatoes.

Dinner: pumpkin grilled with Provencal herbs, Can, salad m green.


Breakfast: Quark Dessert with yoghurt and fruit, coffee Latte.

Snack: Tangerine.

Lunch: fish soup with potatoes, 2 slices of bread, a lettuce and herbs.

Snack: Carrots.

Dinner: steamed Can (eggplant, zucchini, tomatoes, peppers, sweet).


Breakfast: bread with Avocado and strawberries, tea.

Snack: Pine Core.

Lunch: Pasta Al dente, Can, salad, herbs and Avocado.

Snack: fresh cucumber.

Dinner: salad of spinach, beetroot and strawberries.

Next, you need to your food diary analyze for 2 weeks, reveal their causes of extra pounds (not necessarily that all 20 items, you are likely to be in some points you will clearly see, and what are the reasons) reasons. It is not so easy, but try to be as honest and objective.

To understand depending on the causes of excess weight, you need to gradually begin to implement them in your life all the recommendations (above).

What parallel do:

  1. You begin essential oils adaptogens (oils that help the adaptation to all situations). This can be: lemon, Grapefruit, bergamot, fir, cypress, arborvitae, fir, pine, etc.)
  2. Furthermore, soothing herbal fees drink.
  3. We start the course of Anti-Cellulite Massage.
  4. Sodo-salt baths for weight loss.
  5. Add physical activity.
the girl with the bike

Physical Activity

When physical activity was not a long time, you should start with a small amount of time (10 minutes) to increase the load gradually and the duration of the class. In this classroom regularly must (at least 3 times per week).

It is very important to find the physical burden, make the fun.

It can be:

  • Hiking to the foot,
  • swimming,
  • dancing,
  • Nordic walking,
  • Yoga,
  • Pilates,
  • stretching,
  • gymnastics for a healthy back,
  • run
  • Cycling,
  • Aqua-Aerobics.