And again, let’s talk about this big question: "How to lose weight?" I'm writing this because I keep getting asked: "How do you drop weight so easily?" So, I want to lay out my simple but effective weight loss diet that can help you lose weight in all those typical trouble spots – stomach, hips, legs, and butt – and the best part is, you don't even need to work out, and it's totally healthy.
I’m gonna break down some basic human physiology, keep it super clear, and crunch some numbers to show how much weight you could lose.
This way of losing weight is based, I emphasize, on playing smart with the calorie content of your food. But I promise you won't need any calculation.
So, why did I make a big deal about messing with calories? Well, there’s this other approach to weight loss through psychosomatics that I think is way deeper and honestly more effective. Psychosomatics says the real reason behind extra weight or obesity is in our heads. Stuff like internal conflicts or past traumas stirs up emotions, stresses us out, and makes our bodies pile on fat as a kind of shield.
Plus, those inner struggles push us toward emotional eating. We turn to tasty food for comfort, using it like a Band-Aid to dodge the tension from those conflicts. Problem is, that relief doesn’t last. That’s why it’s so hard to keep weight off or why it creeps back after you lose it—those mental battles are still there, messing with your mind and body. But that’s a heavy topic, and it deserves its own post.
For now, I’m sticking to the straight-up physics of how the body works and how to lose weight when those unresolved issues are still causing weight gain. With my simple weight loss diet, you can tackle those constant food cravings, keep hunger at bay, and chill out without ever stressing over calorie counting.
But honestly, I really recommend working through any inner stuff you've got going on with a therapist. That way, you can actually get rid of the root cause of the weight issue for good.
I’m speaking from personal experience here. I’ve dropped 33-44 pounds (15-20 kg) in 12-15 weeks with this diet. Full disclosure: I do work out while losing weight, so if you’re not hitting the gym, your results might be a bit less dramatic.
But here’s the deal—I’m saying that if you’re a healthy person with no major illnesses or disorders, losing weight the natural, healthy way is easy. Seriously!
You can hit me with all your reasons why shedding belly fat or thigh fat is so tough. I get it, it’s not a walk in the park for a lot of people. But at the same time, you can’t just ignore how the human body works. It’s basic physiology.
I’m all about believing the human body is highly intelligent and perfect. It’s freaking incredible! I trust my body completely.
The body reacts lightning-fast to anything you throw at it. If you cut back on the energy you’re getting from food, it knows right away and starts tapping into stored energy—mostly the fat sitting under your skin or around your organs.
Sure, the body’s smart and tries to use that fat sparingly since it’s key for survival. But when there’s no other option, it has to burn it to keep you going. That means the fat’s gonna go down.
So, logically, even if someone’s dealing with health issues or disorders, they’ll still lose weight if they’re taking in less energy than they’re burning. It’s just physics.
The body’s got other energy sources too, like glycogen or even protein from your muscles, which it might use in extreme situations. But I’m not diving into that right now.
So, what’s the big issue with just cutting calories? Honestly, there isn’t one. You just gotta keep an eye on how many calories you’re eating and what’s in your food. But let’s be real—not everyone’s into doing that math. That’s where this diet comes in—it helps you lose weight without slogging through boring calorie counts.
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 go all out on salads—seriously, I eat as much as I want, no limits. I’m talking pounds of the stuff. There are so many awesome salad recipes out there, and they’re not just tasty, they’re super good for you.
Here’s my trick: at mealtime, I dig into a big salad packed with veggies and greens first. It pretty much fills up my stomach, so by the time I get to the other dishes, there’s barely any room left. That’s exactly what I’m going for.
I usually dress my salads with low-fat sour cream—it’s my go-to. But sometimes I switch it up with extra virgin olive oil. Thing is, olive oil’s got a ton of calories, so you gotta be careful with how much you use. More on that in a bit.
What Happens as a Result of These Food Manipulations?
Veggies are awesome because most of them are super low in calories. You can eat a ton and barely get any energy from them. That’s the beauty of it—I can chow down, feel totally full and satisfied, and that’s huge. No constant cravings, no gnawing hunger, no daydreaming about tasty snacks, and I’m still dropping pounds.
But here’s the fun part: once a week, usually after a workout, I let myself go wild for one meal. I eat whatever I’m craving, as much as I want—sweets, fast food, you name it. It’s like a little high-five to myself for sticking to my fat-loss diet all week.
If fast food’s your usual go-to, no judgment—just cut that portion in half, and you’re good.
After that cheat meal, I hop right back on my simple weight loss diet.
I’m 100% convinced you can shed weight at home with this approach, even without hitting the gym. Your body just isn’t getting enough energy to cover all its needs, so it burns fat. But here’s the kicker—you’re not starving or stressed out because you’re eating plenty. The diet keeps you full and happy while still doing its job.
A Quick Calorie Breakdown for Clarity and Potential Weight Loss
So, let’s do a simple example to show how this works. Say you’re eating about 2,400 calories a day, and your weight’s staying pretty steady, but you’ve got some extra fat you wanna lose. If you cut your portions in half, you’re now eating around 1,200 calories from what’s left. Keep that number in mind.
Now let’s figure out the calorie deal with salads.
The calories in your salad mostly come from the dressing’s fat content.
I don’t even bother counting the veggies and greens themselves—they’re only like 10-15 calories per 100 grams. Plus, with all the fiber they’ve got, your body doesn’t store much of those calories anyway.
Say you dress your salad with 100 grams (3.5 ounces) of 10% fat sour cream—that’s about 115 calories.
If you’re eating a salad like that three times a day, you’re looking at roughly 345 calories from salads. Add that to the 1,200 calories from the rest of your food (after cutting portions in half), and you’re at 1,545 calories total.
Now, subtract that from your original 2,400 calories: 2,400 - 1,545 = 855 calories. That’s your daily energy deficit.
With this setup, you can lose up to 1 kilogram (2.2 pounds) a week.
Here’s the math: human fat has about 700 calories per 100 grams, and you’re short about 855 calories a day. Proportionally, that works out to losing around 120 grams of fat per day. Multiply by 7 days, and you’re dropping about 840 grams a week—or roughly 3.6 kilograms (6.6 pounds) a month.
Now, if you swap the sour cream for a tablespoon of extra virgin olive oil, which is about 150 calories per salad, you’d lose around 700 grams of fat a week, or 3 kilograms a month.
Tons of studies say losing 1 kilogram (2.2 pounds) a week is totally natural and safe. If you’re dealing with obesity, it’s even better for you—your body will legit thank you.
And if you throw in some gym time? You’ll burn fat from your stomach, thighs, and butt 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 go down.
Love your body, take care of yourself! Good luck to you!