How to forget about depression and lose weight without dieting
Ирина Буянова

© Ирина Буянова, 2025

ISBN 978-5-0068-3877-2

Created with Ridero smart publishing system

Preface

In this book you will learn how to lose weight without dieting and get rid of depression without pills.

For weight loss, I will not advise you to use oatmeal instead of flour, exclude salt and sugar, give up sweets and flour, stop eating any products at all, apply intermittent fasting, arrange fasting days, as well as drink any pills and medications for weight loss, torment yourself in training.

I will not call you to my courses and ask you to think positively instead of the right actions. All the knowledge that I want to convey to you, you will only get in this book.

I will tell you about my experience and share the conclusions I have drawn for myself. Also, my friends have experience in dealing with depression, and I will tell you about this experience as well. I have drawn conclusions based on their experiences.

I am not a doctor or a psychologist by training, but I have a talent for seeing the essence of things from a psychological and philosophical perspective. I am a good empath: I feel people, understand them, and have a well-developed sense of logic. I can draw conclusions based on my own or someone else’s experiences that I observe. Since my experiences have been positive, I feel confident in sharing them as advice that may be useful to others.

First, I will share my thoughts on the latest methods of dealing with weight gain and depression, and then I will tell you about my own methods and experiences. There are no complicated terms that need to be memorized or learned.

Relax and read the book as if you were sitting in the kitchen with a friend who was telling you a story over a cup of tea. Pour yourself a cup of tea, sit back, and relax. Take in the information slowly, steadily, and easily. This way, you can remember other people’s examples, draw your own conclusions, and they will stick with you. My advice will guide you throughout your life, and you will remember it whenever you need it.

About weight gain

You walk up to the mirror and see the extra weight on your sides, stomach, legs, and other parts of your body. You think it’s unattractive, and you want to lose the extra fat to look better. But your body doesn’t agree. It doesn’t care about your appearance. Your body only knows that it needs energy to function. And energy needs to be supplied continuously, which means that you need to store it in your body. And your body’s storage area is your sides, stomach, and so on.

Imagine that there are little workers in your body who put coal in the stove, and then your body lives, warms up, and moves. These little workers make sure that the stove is always full of coal and that the coal in the storeroom doesn’t run out. When you move, it’s easiest to get fuel from your muscles.

In muscle fibers, there are small accumulations of fat, which are easier to turn into energy. However, in fat deposits, the most complex fuel is used in extreme cases. The body can also break down muscle protein.

Training

For example, you went to the gym on an empty stomach. There is no food in the stomach to provide energy. The body searches for food and finds the simplest fuel between the muscle fibers, which are special deposits for the muscles to work. You started your workout and activated the entire body. You need a lot of energy. Suddenly, all the reserves between the muscle fibers are depleted.

The body is thinking about where to get more fuel. It’s difficult to get fuel from fat deposits, as there’s no energy or time to break down the fat, which is a complex process. All the energy is already being spent on exercise, and there’s a need to quickly provide fuel. Additionally, you’re working with your muscles, which means you need to build them up.

The building material is protein. Where can you get protein if it’s not in your stomach? The solution is to break down your muscles. This is both easier and faster. And the muscles that we use the least will be used up. And if the training requires a lot of effort, then the strongest muscle, the heart, will be used up. Heart disease is a problem for bodybuilders who don’t eat enough or eat the wrong things.

So, we’ve figured out that fat won’t be burned during a workout on an empty stomach, and on a full stomach, we’ll just build new muscles in our bodies. However, the fat will remain in place.

You can increase your weight and gain muscle mass by eating normally and engaging in physical activity. You’ll still have the same amount of fat, but your body will become wider due to the muscles beneath the fat. On the other hand, if you exercise and starve yourself, you’ll only experience health issues. The fat will remain.

Then you go to the trainer, and he makes you a meal plan. Tells you that you need to keep a calorie deficit, that is, to eat a certain amount of calories less. Suggests counting calories, limiting yourself in flour, starch, sugar, and so on.

By sticking to a diet with exercise, you will lose extra pounds by reducing the amount of energy your body receives. You will work hard to shape your body and lose excess fat. You will follow a diet and see results. You will develop new, beautiful muscles, a mountain of muscles. You will lose fat. You will achieve your goal.

However, after months of hard work, a problem arises. It turns out that as soon as you stop dieting, the fat comes back, despite the training, because now you are eating more calories, and burning them as before. You start working out even more in the gym to burn all the stuff you’ve eaten.

But here’s the catch – now you want to eat even more, because you’re now spending even more energy, and you’re building even more muscle. Now you need even more protein and energy to build new muscle. And you don’t just want to eat, you want to gorge yourself. You’re eating, gaining weight, and building more and more muscle. And you’re no longer a slender figure, but a mountain of muscle.

But how do you stop? You don’t want so much muscle, so you stop exercising or reduce your workouts. All the built-up muscles suddenly become sluggish. These muscles no longer work as they used to, and they don’t need to keep themselves in shape. They lose this shape and turn into fat deposits. Now you’ve gained even more weight than you did at the beginning, and your body shape is already spherical. And you’re used to eating a lot, your stomach is stretched, your habits are still there, and you’re starting to get fat.

And then how to lose weight? You will get the answer in this book.

Diets without sports

For example, you’ve learned about a great diet or intermittent fasting, and you’re only cooking according to healthy recipes that use oat flour instead of regular flour, add bananas instead of sugar in your pancakes, and replace other unhealthy ingredients with delicious ones. Alternatively, you might have simply banned certain unhealthy foods or completely eliminated sugar and salt from your diet. Regardless of the approach, the outcome is the same. You’ve successfully detoxified your body and noticed a significant weight loss.

Then you started to notice that the weight continued to disappear, and now you see that you have lost weight to the weight you dreamed of. The figure you wanted. A face without swelling. A fairy tale. But then comes the disappointment. As soon as you finish the diet and switch to your usual diet, you start to gain weight back, and the weight will be even more than before the diet. And what will you choose?

Or you can sit on a diet all your life and be unhappy because of these inconveniences, look at people who eat whatever they want and don’t get fat, and feel jealous, dream about a cake at night, and cook different dishes for yourself and your family, because your significant other can eat normal food without restrictions. Your children also need to eat everything, they are growing, and they should not be limited in their access to normal food. But you have chosen to limit yourself all your life, and you will have to eat different dishes, spend time, money, and energy on diets and separate meals for yourself and your loved ones. And maybe even eat separately from the family, so as not to drool and not to be angry that they do not support you and tempt you with delicious food?

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