Effective tips for losing weight without harming your health

Today, we will continue our discussion of balanced nutrition, focusing on how to lose weight without harming your health. I often hear the question: “Where to start losing weight? What diet to choose?” The answer is one: nutrition for weight loss should always be balanced and not a temporary restriction. Let’s figure out how to implement this in practice.

Step 1: Nutrition Audit

The first step is to understand what you eat and how much. Conduct a nutritional “audit” and adjust your CPFC (calories, proteins, fats, carbohydrates) depending on your body’s needs and goals.

1. Determine the ratio of proteins, fats, and carbohydrates that you need to consume daily. How to calculate your CPFC rate? Very simple, according to the formulas:

• Proteins: 1 g per 1 kg of weight. (1 gram of protein ≈ 3 kcal)
• Fats: 0.75 g per 1 kg of weight. (1 gram of fat ≈ 9 kcal)
• Carbohydrates: 5 g per 1 kg of weight. (1 gram of carbohydrates ≈ 3 kcal)

Important! To lose weight, you can only reduce your carbohydrate intake (instead of 5 g, consume 3 or 4 g per 1 kg of body weight). You should get the right amount of protein and fat every day, regardless of whether you are trying to lose, gain, or maintain weight.

2. Note all your meals, snacks, and drinks for at least a week, but preferably at least 14 days. This can be done in writing, on your phone, or on your computer. Try to find a mobile app that makes it easy to calculate your CPFC.

70% of your diet should be slow carbohydrates (also called complex carbohydrates). These include cereals (buckwheat, oatmeal, rice, bulgur, couscous, pearl barley … any cereal you like), potatoes, whole grain bread, pasta, and sweet potatoes. Add a lean source of protein (eggs, meat, fish, cottage cheese) to each meal.

Important:

• Don’t eliminate entire food groups. For example, fats are essential for hormonal balance, and without carbohydrates, you won’t have energy. Protein is also critical for building muscle.
• Replace sweets with fruits, berries, or sugar-free desserts.

Why don’t diets work?

Dieting to lose weight is a temporary solution. Once you return to your normal diet, the weight will come back on. Instead, focus on creating a calorie deficit: eating less than you burn.

Step 2: Exercise for weight loss

Physical activity definitely speeds up the results, but it is not a panacea. You can exercise actively every day without losing weight from overeating. 90% of the success of losing weight depends on a balanced diet, not exhausting workouts.

What can be done for faster results?

• Strength training: increases muscle mass, which increases metabolism.
• Cardio (Nordic walking, running for weight loss, training on an exercise bike or elliptical): burns calories, but the effect is short-lived.

That’s why I advise you to combine loads, for example: 10 minutes of cardio before the main workout; strength training for all muscle groups; a cool-down (stretching) at the end.

To strengthen your core muscles:

Don’t exhaust yourself with endless crunches to pump up your abs. Instead, try doing the “vacuum” exercise every morning before breakfast: inhale, draw your stomach in as you exhale, and hold for 10–15 seconds. This is a great way to strengthen your core muscles and help reduce your waistline.

Step 3: Get quality sleep

Sleep for at least 7–8 hours in a cool, dark room with 50–60% humidity. Lack of sleep disrupts the hormones responsible for hunger.

For more on weight loss, see my lecture:

Frequently asked questions

What to do if you want something sweet, but you’re tired of fruit?

Make sugar-free desserts: jelly, bars, cookies, or buy them in stores. Cakes, chocolate, pastries, marshmallows, and sugar-free drinks are now available. Just start paying attention, it’s all on supermarket shelves. Remove sugary sweets from your home, and don’t buy them again.

What to do with sagging skin after losing weight?

With gradual weight loss (up to 10% per year), the skin tightens. I emphasize: sharp, rapid weight loss should not be your goal!

In difficult cases (in people with obesity of the 2nd–3rd degree, weighing 100–120 kg or more), after losing weight, a plastic surgeon will help.

Are vitamins needed?

With a balanced diet, no vitamins or supplements are needed. The exception is a detected deficiency of certain microelements, determined by tests and confirmed by a doctor.

Is it possible to lose weight only in the stomach?

Local weight loss is impossible. First, fat burns evenly. Secondly, a protruding belly is, in most cases, associated with poor posture.

Are so-called cleanses and detoxes effective?

Detox programs are pure marketing. Your body needs clean drinking water and a sufficient amount of fiber for normal digestion.

Your body is your tool. Treat it consciously, eat a balanced diet, and it will thank you with energy and health. Remember that losing weight without harming your health is not a quick marathon but a lifestyle change.