For over a year I run my blog on Zen in which I share their experience weight loss of 57 kg, as well as recipes low-calorie dishes, where losing weight.
Constantly ask different questions and can not answer all at once.
Very often, questions are repeated. Day after day, set the same questions by different people.
So I decided to answer the most frequently asked questions by you.
✅1.The main question that is interesting to all - is how to lose weight. That's just - how to lose weight. Although each article, in practice, I'm talking about how I lost weight and continue to lose weight.
The answer is - to spend more energy than we consume. This will help us to a calorie deficit (energy).
I went through a lot of diets, starving week on water alone. All this helps to lose weight, yes. But! Weight quickly returned, and even more than it was. All life was a struggle with excess weight, after which it became even worse. Ice jams and breakdowns after them - constant companions.
Only the transition to proper nutrition and 15-20% calorie deficit gave me the opportunity to lose weight at 57 kg and a half years. And, of course, more physical activity than usual. Even longer walk.
✅2. How do I know the norm?
This is generally a breeze. There are special formula of counting calories norm. Clever people all have been worked out - just use it. We are looking for on the Internet "calorie counter norms of the formula Harris-Benedict" Skid its parameters (gender, height, weight, age, physical activity) and the formula considers your norm. All!
Minus 15 or 20% of normal - get daily calorie deficit, which will slowly but surely lose weight. And most importantly comfortable - delicious and satisfying.
✅3. How to count calories?
Essential kitchen scales.
Will facilitate the calculation of any application on the phone - a calorie counter. Write it how many grams of product and ate and the application itself believes.
If you eat the finished products store, then on each package has KBZHU product (calories proteins, fats, carbohydrates) per 100 g
If you have prepared your dish multi-piece, it is very easy to calculate the calorie content per 100g.
We add up the calorie content of the original product, prepare, weigh the finished dish. Divide the original calorie all the weight of the finished food product and multiply by 100.
✅4. Immediately brewing question - whether kitchen scale required?
Yes, of course. You will be surprised when you see how many wrongly weighed "by eye". And one day, this error can give you 150-200 calories. And now, there is no shortage, as is the norm. Weight does not go away and you do not understand why.
✅5. Whether to do the unloading days?
Let's think together with you, including logic. We have for a long time sitting on a calorie deficit, lost weight already at 20-30-40 kg. The body for six months, a year receives less than a certain number of calories (energy) and minerals. He needs unloading, when it is already in short supply?
LOADING body needs in such a case. Chitmil (one meal when you can favorite sweets - better carbohydrate) or do as I do - the whole day (the day of loading) do not count calories and eat what I want (within reason, of course). These days to give the body a boost, do not give to get used to the deficit and he gladly gives extra weight.
✅6. And you can sit right by 1200 calories or even less and lose weight quickly?
If you do not want to get health problems (including women's) - so do not. In addition, at such low calories, at one point the body simply turn on and turn off the protection of part of the functions (such as childbirth), and give the fat stops - this is its strategic reserves.
✅7. Can we consider only the calories and do not pay attention to BZHU (proteins, fats and carbohydrates).
If you want to eat in a balanced manner, to obtain all the necessary trace elements - BZHU balance is necessary. Understatement of fat in women under 50 would lead to many health problems (especially in the female), excess carbohydrates, as well as the deficit, they will only get in the way to lose weight. Well proteins - our building blocks of our body, without them well, not like!
Everything must be approached rationally, especially when it comes to our health.
Losing weight, especially with high weight - is necessary. But we must not forget that the process of losing weight is to take place in the first place is reasonable and the first thing that needs to change - this is our attitude towards food, formed in the head.
All the success!
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I do not pretend to be an expert PP. Just sharing experiences. I "OkoloPP"!