🍒22.04.2021.
Welcome! Here it is tasty and comfortable to slim down and maintain weight.
Let's once again remember the mistakes that losing weight very often make, complicating their life after a diet and we will not drive ourselves into a corner.
✅The main mistake of many losing weight is the underestimation of the calorie content of the diet. Regular readers probably have already learned what a strong underestimation of their calorie intake can lead to. But the question "why it is impossible to sit on 1000 kcal or less and lose weight quickly" still constantly pops up. I want to make a reservation that you are free to do whatever you want - this is your life and your health, but I must warn you that low calorie intake leads to:
- to hormonal disorders and health problems,
- to slow down the metabolism,
A number of studies have shown that our body adapts very well to new conditions and begins to save energy if you sit on a diet that is very low in calories. As a result, you will quickly lose weight and return to your normal diet, your body will begin to consume more energy from food, but it will spend it even more slowly than before the diet. As a result, the excess weight will return, and you will wonder why you are gaining even 1200 kcal. And because you yourself have created such conditions for yourself, wanting to quickly lose weight.
Therefore, it is recommended to observe a 15-20% calorie deficit from the norm.
✅ Another mistake of losing weight is skipping meals and constantly disrupting the diet. It just seems that skipping one of the meals, for example lunch, will speed up your weight loss. More often it turns out that when you return home from work tired and very hungry (without lunch), you will eat more for dinner than you should. In addition, adherence to a diet has a good effect on metabolism.
✅ Lack of protein in the diet creates a number of problems for losing weight. Protein saturates well, is a building material for the body. High protein intake helps maintain muscle mass while losing weight.
✅ Followers of low-carbohydrate diets and those who like to give up fat in their diet, deprive their bodies of important nutrients. Carbohydrates (complex) are simply necessary for us - they are our energy. And without fats, we are left without a huge amount of vitamins that are absorbed through fats. It is important to balance the diet so that the body receives the amount of protein, fat and carbohydrates it needs.
✅ Wanting to lose weight, some run to the gym and strain there for hours, and then compensate for the spent energy with food, while being surprised at the lack of results in losing weight. No sport will help you lose weight without changing your diet.
✅And in my opinion, the main mistake of all those losing weight is returning to normal nutrition after any diet. Until you change your diet and after each diet you return to your usual food, you will get better and walk in circles: diet - weight gain - diet - weight gain.
You need to find comfortable food for yourself without overeating, which you can adhere to all your life, and only then can you maintain harmony.
For me, the best way not only to lose weight, but also to change my diet and eating habits was to count calories:
I will show my diet as an example of a diet based on calorie counting.
⛔To create an individual menu, please contact our specialists.
Today I woke up very early and for some reason with a feeling of hunger. Perhaps my yesterday, which knocked me out of my normal diet, is to blame. Usually I feel hungry precisely because of the irregularities in the diet, which I have followed for more than two years.
Another proof that it is necessary to establish nutrition and build it so that it is comfortable. eat so that the main meals contain protein and then the feeling of hunger will visit you less and less and less often.
And for breakfast I decided to pamper myself a little. I wanted the classics - sandwiches with cheese, butter and coffee with milk. I can afford it as part of my daily caloric intake.
But I use whole grain bread (60 g), because these are complex carbohydrates that are necessary for the body and give energy. Plus 15 grams of butter and 50 grams of cheese. And also coffee with 50 g of milk and 15 g of syrup.
Breakfast is higher by 525 kcal
At 11 o'clock I took a break from work and had a snack: 160 g casserole with cranberries and 30 g sour cream. I washed it down with green tea.
Snack on 245 kcal.
Today I don't have much work to do during the day, so last night, knowing about the more or less free day ahead, I did not cook soup for dinner, but postponed this lesson for today. I cooked a huge pot of cheese soup for dinner, I haven't cooked it for a long time, I even missed it.
My lunch - a plate of cheese soup (450 g) and 20 g of whole grain bread - 360 kcal.
After lunch, marinated chum salmon steaks in soy sauce and spices: a little salt, black pepper, dry garlic. And in the evening on the grill I will quickly cook a fish and cut a vegetable salad.
Now I am slowly using all those products that I have frozen for future use in order to empty the freezer so that I can put the refrigerators in order for the May holidays.
Dinner - 180 g of chum salmon, grilled, and vegetable salad (total weight of vegetables 150 g), seasoned with sour cream (30 g).
Went out dinner for 345 kcal.
And in the evening, 3 hours before bedtime, I drank tea with dried mango (50 g) - 160 kcal.
The total calorie content of the day is 1635 kcal. B - 116, F - 66, U - 136.
In addition to a calorie deficit, it is important in the process of losing weight (and not only in the process of losing weight):
- observe the drinking regime (relieve edema, cellulite, improve digestion, improve the condition of the skin, hair and nails, remove toxins),
- exercise (at least at home to maintain body tone),
- take care of your skin (skin care is especially important when losing weight with a lot of weight - help the skin to tighten).
Have you forgotten to checkweigh? Let me remind you that we are sharing the results in an article that will be released tomorrow, Saturday.
And a little sweetness to you in honor of Friday:
Have a great weekend, delicious and comfortable weight loss and weight maintenance!
Reminder.
Video recipe for cottage cheese casserole with cranberries, as well as a video recipe for chicken breast under a fur coat:
🍒 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.