🍒10.02.2021.
I welcome you to my channel. Here I share my experience of losing weight, recipes for low-calorie dishes and show my menu as an example of a diet on the basis of KBZHU.
For those who are tired of hungry diets, breakdowns, overweight and gaining even more excess weight, a quick reference about losing weight by counting calories and their deficit:
By tradition, I'll tell you about my menu.
⛔It must be understood that the calorie rate is individual and depends on many factors.
I cite my menu just as an example, to clearly show that you can lose weight and maintain weight comfortably, in a balanced and tasty way, and not starving on vegetables or buckwheat.
To draw up an individual menu, contact the specialists.
Breakfast - scrambled eggs from two eggs and a sandwich for 25 g of whole grain bread with 10 g of butter and 45 g of carp caviar.
It turned out for breakfast 410 kcal.
So I wanted cottage cheese in the afternoon - I could not help myself.
Weighed 135 g of cottage cheese 9%, added homemade raspberry jam (35 g) to it and ate it with great pleasure for a snack.
Happened 300 kcal for a snack.
I never liked cottage cheese, but in its pure form, even if I poured it with jam or some syrup, I could not eat it.
Taste preferences have changed so much that just pure cottage cheese is very tasty.
For lunch, pickle, which I cooked on turkey necks the other day.
450 g of pickle with 40 g of yogurt, 25 g of whole grain bread and a little radish (100 g) - it turned out to be a lunch for 300 kcal.
Today I was not at all attracted to vegetables, I only ate a little radish for lunch, so I added a spoonful of fiber to the pickle.
For dinner I cooked squid in a garlic-creamy sauce and boiled potatoes.
My early supper is 160 g of potatoes and 170 g of squid in sauce. It turned out to be a dinner for 295 kcal.
3 hours before bedtime I drank tea with 20 g of dried mango and indulged in cashew nuts (25 g) - 225 kcal.
The result of my day: K - 1530, B - 96, F - 68, U - 129.
Today the calorie content of the diet has exceeded 1500 - I’m great, will you not scold me anymore? I'm going to my norm, which is about 1700 kcal.
It seems to me that I often write about the activity that I had during losing weight, but all the same, even those who have been reading for a long time (c) constantly ask if there is a sport and what kind.
Once again: 80% of success in losing weight is dietary change and control. In my case, I would say that 90% of success is nutrition. By creating a calorie deficit, even with a sedentary lifestyle, you will lose weight.
I started my way of losing weight with 132 kilograms, and any reasonable person who thinks about his health will not strain in the gym with such a weight. The best thing that can be is walking.
The usual walking for an hour and a half with a gradual increase in pace was my activity at the beginning of the journey. There was a month of swimming - there was an opportunity to go to the pool on vacation.
At home I did regular physical education - bends, turns, swings. I gradually introduced exercises with dumbbells and a fitness tape to tighten my arms, introduced a bar. And only when my weight became less than 80 kg did I get an ellipse simulator, on which I practiced every day for 5 minutes first, then 10 minutes.
I have never strained myself in the gym, and even at home - everything in moderation and to maintain tone.
There are people who like sports, and there are those who do not like sports at all and do not engage in it, but this does not interfere with losing weight.
Unless you change your diet and create a calorie deficit, no sport will help you lose weight. You can go to the gym, exercise 3 times a week and at the same time eat with a surplus of calories - in such cases, the weight will even increase.
All delicious, comfortable weight loss and easy weight maintenance!
Have you forgotten that checkweighing is on Friday? How quickly time flies, only recently there was a joint weigh-in and now it's time to carry out the next one. All slimming people - plumb!
Reminder.
Video recipe for chocolate cake in 5 minutes and video recipe for fish balls:
📌📌📌 Crib for beginners to lose weight - the main points with which you need to start your journey.
❗❗❗ Catalog links to recipes.
Skin care when losing weight.
How to calculate the calorie content of a cooked dish .
👍 TOP breakfast , 👍 TOP snacks, 👍 TOP dinners , 👍 TOP dinners .
🔥 We help the skin to tighten while losing weight.
✅✅✅ Article "Acquaintance" with photo "before" and "after" from subscribers.
I just share my experience of losing weight, talk about my menu, life, share photos of walks in beautiful places. I advise nothing and no one, always seek advice from specialists.