EN 
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RU Hello!
I’m Ineta Rijniece — a certified fitness trainer and healthy nutrition consultant.
For over 30 years, I’ve been helping people not only lose weight but also transform their relationship with food, their body, and themselves.
At stg-healthyweightloss-elementorbug.kinsta.cloud, I offer personalised nutrition and training plans, effective weight loss challenges, and practical support on the path to sustainable weight loss.
No starvation, just a healthy and effective approach — real change, not quick but temporary results.
For a beautiful body and well-being
A little willpower and anything is possible
Consultations on healthy nutrition
80% success is created in the kitchen
Menus for weight loss
No fasting and stress
Workout programs
What will help create the body you want
Menu for sportspeople
Proper nutrition helps to achieve the highest results
Low calorie food recipes
Low-calorie food can be very tasty and healthy
Customer testimonials
All reviews are written by real people in gratitude for the help and support received. All reviews are unedited - published in the form in which they were submitted.
Latest Articles on My Blog
Mindset Is Sabotaging Your Weight Loss
Discover how cognitive distortions and black-and-white thinking trap you in a cycle of failure — and how to break free for good.
Breakfast - to eat or not to eat?
Is eating breakfast healthy? Does eating breakfast help to lose weight? 8 reasons why you should eat breakfast.
Starvation Mode
Does 'starvation mode' really stop the body from burning fat? What actually happens when we eat too little? Why does our metabolism slow down, and how can we create a calorie deficit without stressing the body?
My Newest Low-Calorie Recipes
Easy Dessert with Cherries and Curd
So simple and yet so nutritious, tasty and figure-friendly!
Pumpkin Pancake Roll with Apples
I've been wanting to make this pancake roll for quite some time. They turned out very tasty.
Snack Plate
Expecting guests? You can quickly prepare a delicious and beautiful platter of varied snacks for your guests.
Frequently asked questions about slimming
How to start?
The first step is admitting that something you’ve been doing isn’t working. In other words – if you want to lose weight for good, reshape your body, and boost your confidence – your daily habits, especially eating habits, will need to change.
Changing habits isn't easy, but it's doable, and the results of the participants in my Weight Loss Challenge prove it every month.
Very important. A clear goal helps you choose the right program, track progress, and make adjustments when needed. Motivation, on the other hand, helps maintain discipline – simply put, it keeps you from giving up.
One of the easiest ways to stay motivated is through regular check-ins and changing your eating habits together with like-minded people – like in my Healthy Weight Loss Challenge..
Read stories about developing a healthy relationship with food HERE.
No, it is not essential. Weight loss is primarily determined by diet – if you consume fewer calories than your body uses daily, you will lose weight even without exercise. On the other hand, exercise burns more calories and strengthens your muscles, which in turn speeds up your metabolism and promotes faster weight loss.
In addition to calorie deficit, I recommend cardio training, such as brisk walking for 30–60 minutes.
In the first weeks, weight may drop by 1–3 kg, especially if you follow the nutrition guidelines and drink enough water. Your body measurements usually begin to shrink around the second week.
How quickly you see changes depends on your previous lifestyle, age, current weight, and metabolism. Don’t worry if the progress feels slow at first — your body is adjusting, and every day brings you closer to your goal.
A calorie-deficient diet plan should be followed until you reach your goal. If you have a lot to lose, I recommend returning to a maintenance plan for a short time every 1–2 months. This helps prevent weight loss plateaus.
Weight loss isn’t a short-term fix— it’s a change in eating habits. If you go back to your old eating patterns after reaching your goal, you’ll also go back to what caused the weight gain.
And.
The lost weight will come back.
Nutrition During Weight Loss.
No. My approach is based on balanced nutrition with a 10–30% calorie deficit. The meal plans include filling, well-balanced meals that are low in calories but generous in portion size. In fact, many of my clients say that during the first days, they can’t even finish all the food they’re supposed to eat.
You can calculate your daily calorie needs using our You can calculate your daily calorie needs using our. Alternatively, you can order a personalized meal plan or join our Healthy Weight Loss Challenge, which starts on the first Monday of each month. You’ll receive a complete 4-week menu which you can use as a template in the future.
Yes – absolutely. I've been a “professional dieter” for 19 years now, since I started competing in fitness. Each year before competitions, I lose around 6–9 kg. I got tired of plain steamed chicken, rice, and lettuce, so I started studying nutrition and creating my own recipes.
Today, I have over 1,200 delicious low-calorie recipes.
Yes – you can.
But.
You must stay within your daily calorie allowance. If a client mentions they love sweets, I include them in their plan.
This is also science-backed: overly restrictive diets greatly increase the risk of bingeing and losing progress.
Sweets aren't the enemy – you just need to learn how to balance them in your diet.
From a calorie perspective, it doesn’t matter whether you eat 2, 3, or 5 times a day — the total calorie intake is what counts.
On the other hand, both experience and scientific research show that people who skip breakfast, for example, tend to overeat at lunch. They are simply too hungry.
Therefore.
I recommend regular meals. For most people, 3–5 meals per day work best.
Yes — with some limitations. The meal plans always include eggs and dairy products, as creating a balanced low-calorie menu without them is quite challenging. Fully vegan meal plans (without eggs and dairy) are not offered at this time.
Which Program to Choose?
If you want to learn to drive or speak a foreign language — you study. Healthy eating is no different. If you want to eat well, you need to learn the basics — about calories, nutritional value, metabolism, and how food affects your body.
By joining the Weight Loss Challenge, you’ll receive:
- A fully personalised meal plan (not the same for everyone).
- A workout program for both gym and home use;
- A chance to practically learn the fundamentals of healthy eating over 4 weeks: – how to estimate portion sizes, the nutritional value of foods, etc.
And.
- Access to a private WhatsApp group where you can ask any questions about nutrition or training, get my support, and share your experience with others in the program.
The Weight Loss Challenge is a group-based program with shared support in WhatsApp:
- Meal plans are customised based on each person’s age, height, and weight.
- You can choose between gradual or rapid weight loss.
- Products that cause allergies or intolerance are excluded.
- Sweet cravings can be taken into account.
- However, if you simply dislike a certain food, you’ll need to swap it yourself based on the instructions provided with the plan.
- There are mandatory weekly reports on weight loss.
- Is created based on your individual goals and your food preferences and eating habits.
- Communication is one-on-one via WhatsApp, phone, or email
- Any adjustments or questions are handled directly with me.
- You can request up to 6 specific recipes (from my blog) or list foods you want to include.
A personal meal plan is the right choice if:
- You have specific goals, eating habits, or health conditions (e.g. athletes, new moms, etc.).
- There are certain foods or meals you don’t want to give up.
- You want a fully personalised plan — no need to swap or adjust anything yourself.
Yes.
Participants of the Weight Loss Challenge have access to two training programmes::
- One is for working out at the gym.
- The other is for working out at home.
The program lasts for 4 weeksAfter four weeks, you can order the menu for two additional weeks if you wish.
Four weeks is enough to start seeing results and to learn how to tell the difference between healthy and unhealthy eating habits.
After completing the challenge, participants can join the main Weight Loss support group on WhatsAppto continue receiving my guidance and motivation from others in the group.
Motivation and Emotional Support
When motivation drops, the best support comes from people who truly understand what you’re going through.
The Weight Loss Challenge WhatsApp group is exactly that kind of space — a place where you can share your doubts, ask questions, and get support from both me and other participants.
No one is perfect. Not even me — 😊. I slip up sometimes, too.
The most important thing is not to stay where you stumbled, but to get back on track and keep moving toward your goal.
A mistake is not a failure. Failure is giving up completely..
Here’s what I recommend:
- Acknowledge the mistake — without self-blame.
- Reflect on what happened and why;
- Decide what you’ll do differently next time.
Find people who share similar challenges — it's always easier to reach your goal together..
Absolutely! Your journey and success can inspire someone who’s just getting started.
Participants in my Weight Loss Challenge regularly share their successes in the group and write success stories — you can read some of them HERE.
And if you'd like to share your own story, please do — you might be the spark that motivates someone else to begin their journey!
Sometimes, even the people closest to you won’t understand or might even judge your choices.
We can’t always choose our environment — at work or home — but we can choose how we respond. Take it as an opportunity to strengthen your inner resilience and independence.
In short, people may come and go, but your motivation and growth are entirely in your hands.
And if doubt starts creeping in, ask yourself: Why did I start in the first place? Why does this matter to me?
The best way to maintain motivation is to set small, clear goals. For example:
- This week, I’ll cook all my meals at home.
- I’ll walk to work three times a week.
- I’ll drink at least 2 litres of water every day.
And — celebrate every achievement, no matter how small. Buy yourself new shoes, a workout outfit, flowers, or treat yourself to something like a massage or facial.
Over time, these habits will become your lifestyle, and motivation won’t need to be “found” anymore.
Most people focus only on the weight.
But weight constantly fluctuates — it reflects not only fat, but also how much water your body is holding.
Salt and carbohydrates can cause fluid retention — your weight can increase by several pounds in just a couple of days.
That’s why I recommend tracking more than just your weight:
- Take progress photos once a month under the same conditions.
- Measure your body circumferences.
- Notice changes in your strength and how you feel.
- And simply look in the mirror — how you feel in your skin matters more than the numbers.
