How to Lose Weight? My Simple Diet to Do It Naturally and Easy

And again, about this pressing issue: "How to lose weight?" I decided to write this post after being asked again: "How do you lose weight so easily?" "How do you manage to stay in shape so effortlessly?" So I want to share my simple and effective home-based weight loss diet that can help you lose weight in the stomach, hips, and legs, and on the buttocks even without exercise and without compromising your health.

I will delve a bit into human physiology, provide comprehensible explanations, and calculate potential weight loss.

 This way of losing weight is based, I emphasize, on manipulation of the calorie content of foods.

Why did I emphasize calorie manipulation? There is a method of losing weight through psychosomatics and this method, I believe, is deeper and more effective. According to psychosomatics, the underlying cause of excess weight and obesity resides within our psyche. Various internal conflicts or traumas evoke emotions, disturb individuals, and create internal stress that triggers our bodies to accumulate fat as a protection layer. 

Also, internal conflicts drive us towards emotional eating, where we find solace and comfort in tasty food, using it as a remedy to avoid and alleviate the tension caused by internal conflicts. But this relief is only temporary. This explains the challenge of weight maintenance and regaining excess weight after losing it because the internal conflicts remain unresolved, continuing to disturb the mind and body. However, this is a serious topic that requires a separate post.

In this post, I focus on the pure fundamental physics of the human body and weight loss when unresolved internal conflicts leading to weight gain persist and weight loss solely relies on reducing the energy intake from food.

With my simple weight loss diet, I can satisfy persistent food cravings, alleviate hunger, and reduce stress without ever needing to count calories.

I speak from my own experience. I can lose 15-20 kg (33-44 lbs) of weight in 12-15 weeks using my simple diet. But I workout while losing weight. Without training, the result may be a little less.

Yes, I claim that if you are a healthy individual without illnesses and disorders, losing weight naturally and healthily is easy!

You can throw your arguments at me in justifying the difficulties and challenges of reducing belly fat or thigh fat. On one hand, I understand that it's indeed not easy for many, but on the other hand, it's impossible to cancel or change the physiology of the human body.

I believe and always say that the human body is perfect! It's freaking amazing! I trust my body. 

The human body reacts lightning-fast to any influences and stimuli. If energy intake from food decreases, the body immediately knows it and responds by utilizing stored energy resources, which are mostly internal and subcutaneous fat.

Yes, the body will try to save and use these resources efficiently because they are necessary for survival, but it has no other choice but to use them for life, which means that fat will be reduced.

Therefore, I believe, and it is logical, that even a person with illnesses or disorders will lose weight if their body receives less energy than it expends. It follows the laws of physics.

The body has other sources of energy as well, such as glycogen and even the protein structures of the body itself, for example, muscle tissue, which the body can use as an energy source in extreme conditions, but I'm not going to talk about that right now.

So, what's the problem with simply reducing the calories obtained from food? Yes, yes, I know, that's a big question.

Alright, enough beating around the bush.

Here's My Simple Diet for Natural and Healthy Weight Loss at Home

My main rule is — I simply cut all portions of my regular food by half and replace the food that was cut with purely vegetable salads and greens.

That's it! Simple! I start losing weight.

I eat salads as much as I want, without any restrictions. I consume them literally in kilograms. There are so many salad recipes out there. It's very delicious and very beneficial.

Also, during meals, I eat a salad of vegetables and greens first, which practically fills the stomach completely, and only after that, other dishes for which there's barely enough space, but that's my intention.

I love to eat different salads. I like to dress my salads mainly with low-fat sour cream. But sometimes I dress them with extra virgin olive oil. However, olive oil is very calorie-dense, so its consumption needs to be controlled.

At the same time, I can occasionally eat sweets or fast food, but only half of my usual amount!

What Happens as a Result of These Food Manipulations?

Vegetables, for the most part, are very low in calories, which means that you can eat a lot of them, but your body receives very little energy from them. As a result, I can eat a lot, and feel a sense of fullness and satiety, and this is an important point. I don't experience constant food cravings, hunger, and thoughts of delicious food, and I continue to lose weight.

But! Once a week, for one meal, usually after a workout, I allow myself to eat absolutely everything I want, as much as I want, including sweets and fast food. It's a kind of reward for sticking to my diet for losing fat diligently all week.

After that, I continue following my simple weight loss diet.

I am confident that with this type of eating, you can lose weight at home even without workouts or exercises because your body simply doesn't receive enough energy for vital functions. However, your body functions normally because you don't experience the stress of undernourishment since you have plenty to eat on this diet.

Let's Make a Simple Calculation of Calories and Potential Weight Loss for Clarity

I want to clarify that I performed a rough calorie count in the past, and that was the extent of it. I don't engage in daily calorie counting. Instead, I adhere to my nutritional strategy whenever I aim to decrease my body fat percentage.

So here's an example of calorie counting to back up my claims. If you were consuming around 2400 calories per day, your weight remained relatively stable, and you had some excess fat under the skin, and then you halved your food portions, you would be consuming around 1200 calories from the remaining food. Remember this number.

Now let's calculate the calorie content of salads.

The calorie content of salads will mainly depend on the fat content of the dressing.

I don't include the vegetables and greens themselves in the calculation because their calorie content is around 10-15 calories per 100 grams. Some of these calories will not be stored due to the high amount of fiber in your stomach.

If you dress your salad with 100 grams (3,5 ounces) of 10% sour cream, you will get around 115 calories.

If you have such a salad or similar three times a day, you will consume about 345 calories. In total, 1200 calories from your remaining food after portion reduction plus 345 calories from salads, resulting in 1545 calories.

2400 - 1545 = 855 calories - your daily energy deficit.

With this calorie intake, you will lose up to 1 kilogram (2.2 lbs) per week.

The calculation is simple: human fat contains about 700 calories per 100 grams, and you have an energy deficit of about 850 calories per day. We calculate proportionally and get a fat loss of about 120 grams per day, multiply by 7 days, and get a weight reduction of 840 grams per week or 3.6 kilograms (6.6 lbs) per month.

If under the same conditions, you dress your salads with a spoonful of extra virgin olive oil, which contains about 150 calories, then you will lose about 700 grams of fat per week and 3 kilograms per month.

As many studies claim, losing 1 kilogram (2.2 lbs) per week is natural and safe. And if you suffer from obesity, then it is even beneficial, and your body will thank you.

And if you additionally start going to the gym, you will be able to burn fat on your stomach, thighs, and buttocks even faster.

For this, I have a simple but effective full-body workout for weight loss in the gym, suitable for both men and women.

My way seems simple to me. At least it works for me. You can try it too. Perhaps this weight loss strategy will work for you, and you will see the numbers on the scale decrease.

Love your body, take care of yourself! Good luck to you!