🍒14.04.2021.
Hello everyone and have a nice day!
For most of my life, I have struggled with being overweight. Since childhood, she was a donut.
The fight against excess weight took place with varying success.
One thing was stable - after all the diets, the excess weight quickly returned.
I think that many have come across this. You show willpower, you go on a hungry diet, you limit yourself in everything, you lose weight. And then you go all the way, noting the result and returning to your usual diet - everything that was locked on a diet goes into action.
And no one prompted me, did not direct me on the right path, including the nutritionists I turned to. And where my logic was is not clear.
It is logical that returning to the diet, on which the weight previously only grew, we will quickly return all the pounds we lost with such difficulty.
Only the understanding that nutritional control should always lead us to success, harmony and health.
Establishing nutrition, balancing it is the most important thing, the best thing we can do for ourselves and for ourselves.
The transition to a balanced healthy diet will not be a burden if you follow these simple guidelines:
- you should not torment yourself with hunger and go to extremes in order to lose weight and maintain weight in the future. Just 15% of your daily calorie deficit will give you the opportunity to slimmer without harming your body while maintaining the quality of your skin, hair and nails.
- drink water
- do not cut back on your diet, balance it: the more different healthy foods you consume, the more the body receives various microelements, vitamins, amino acids,
- we are all people with our weaknesses and "wishes" and if you really want something forbidden - eat it. The longer you forbid yourself to do something, the greater the chance to break loose and eat the "forbidden fruit" in huge quantities.
As they say - Moscow was not built right away. It is difficult to change yourself, your habits, which have been formed over the years, which were laid in childhood under the influence of the family and the surrounding society.
But this is our life and only we ourselves can make it better. Only we ourselves can change ourselves!
Take control of your diet and gradually see how your life is getting better, how it becomes easier, more comfortable.
And with one of the main tasks - losing weight, it will help to cope with counting calories and BJU:
For an example of a diet based on calorie counting and BJU, I will show my menu for the day.
⛔To create an individual menu, please contact our specialists.
Today is my favorite breakfast. Finally, the fish has salted and I can enjoy sandwiches on whole grain bread (70 g) with curd cheese (30 g), lettuce (20 g) and lightly salted fish (75 g).
Breakfast for 440 kcal.
Usually, when I salted the fish (and I salt the fish myself for a very long time, many, many years) I added both salt and sugar at the rate of 3 tablespoons of salt and 1 spoon of sugar per 1 kilogram of fish. But I gave up sugar when salting fish and having checked the recipe without sugar several times, I can unequivocally state that the fish tastes just as well and is stored as long as with sugar.
I have prepared a short video on salting fish:
During work, I had a snack with fruits: an apple (190 g) and a pear (220 g) - 180 kcal.
For lunch, we ate fish soup cooked on the ridge and tail of a trout, the fillet of which I just salted. The soup turned out to be quite light for me, as I said, so I supplemented it with bread with fish pate.
A bowl (450 g) of soup, whole grain bread (25 g) and fish pate (40 g) - 330 kcal.
My dinner consisted of a vegetable salad (total weight of vegetables 200 g), seasoned with 5 g of olive oil and 200 g of pollock fish cakes.
Calorie content of dinner - 405 kcal.
And the free calories that I had by the evening I spent on cheese for tea (I ate 50 g) - 190 kcal.
Let me remind you that the last meal should be 2-3 hours before bedtime.
The total calorie content of the day is 1545 kcal.
Since my diet lately has been very close to my calorie norm, and in the coming weekend I want to have a good rest and eat something tasty and most likely something more calories than usual, I decided to create a small deficit for myself within a few days, so that the average calorie content per week would not be more than the norm, taking into account the goodies that I decide to eat in weekend.
Let's see what comes out of this idea and how my weight reacts to such tricks.
All delicious and comfortable weight loss, as well as weight maintenance!
Reminder.
Video recipe
🍊Basic information for those who are just starting their journey on the calculation of KBZHU.
❗Catalog of recipes.
We consider the calorie content of the dish.
🔥Skin care for weight loss.
The main mistakes of using the calorie counter.
It is useful to read about loading, snacks and baked goods while losing weight.
For any questions related to weight loss, you should seek the advice of specialists.