Greetings! Here are glad to all who want to lose weight! All goodness and understanding!
Let's get acquainted! My name is Anja and in May 2018 I went on about proper nutrition and caloric deficit.
In his blog, I talk about how is my weight loss process with 132.2 kg (with the growth of 173 cm), sharing recipes and experiences.
As I was able to get rid of the moment54,5kg.
Again I want to remind how the calorie deficit.
Is the norm of calories or energy - whatever you want call it, to make it easier to understand. This provision each has its own and depends on age, weight, height, physical activity.
So, once daily with a meal the body receives more energy than it needs, then all the excess energy he directs in reserve for a rainy day.
And in order to take away the body of its reserves, it is necessary to create a situation where the body will receive less his daily rate of energy / calories. And then, he reluctantly, but he will pull the necessary energy from the reserves that accumulated on our sides.
However, besides the calorie deficit, you must eat rationally, giving your body and proteins, and fats, and carbohydrates. Only then will we be healthy, active and slim. And if you add more physical activity into our lives - and even tightened.
I move on to the menu.
For breakfast sandwiches for wholemeal bread (50 g) chicken sausage (80 g) and a little mustard. At breakfast, green tea and food during the time I drink vitamins and omega-3.
It turned out to breakfast 280 kcal.
As for the sausage. This time I made it to the milk, which boil in advance. And concludes that milk should be added to the 50 ml of at least more than chicken soup with a prescription, because a dense consistency, and I just did not realize even pour the milk in a hurry, so get any sausage in last time. And even more like a pate.
After breakfast, I work a little, good is not so much needed to solve problems. So she went to the store.
And on the street the Dubakov today! sweeps the snow, but also wind up with sbivaet- feet like dress up as early as winter clothes.
Ran home and warmed green tea to the last carrot (40 g), which was hiding in zanachke😂. And weighed 80 g Feijoa itself.
The result undershot on 220 kcal.
Snacking at work. Good lunch did not have to cook - just warm.
A lunch baskets julienne in chicken (150 g) and stewed vegetables (broccoli, cauliflower) - 250 g
I get dinner on 300 kcal.
Today, baked pumpkin cake again, because I'm in a hurry myself nazhila problems and retired as a photo or video to the recipe. And as already promised you a prescription - a promise must be kept.
So as not to try a muffin turned out this time? Certainly try!
75 g of pumpkin cake with green tea - 125 kcal.
In the evening I had nothing for dinner and I had previously not thought about what I would eat.
And the easiest way out - it's fried or scrambled eggs.
I added in my scrambled pieces homemade sausages and green onions.
It turned out to dinner 275 kcal.
It is two eggs, homemade chicken sausage (65 g) and a little green onion, which is not even considered. Cooked without oil on non-stick frying pan.
In the end, the day was 1200 kcal.
B - 95, M - 49, U - 85.
Saw water before each meal. In about 15 minutes and during the day - on request. Recall that the recommended rate of water - 30 ml per kilogram body weight, but in any case the quantity of water drunk should depend on the health and medical recommendations.
And what kind of weather you are already jumps in winter jackets?)
I would have dressed in all winter, because so Merzlyakov and became even more cold.
Napominalochka:
Video recipe of a favorite of many cheese casserole:
Who has not tried homemade wholemeal bread (slow and we need carbohydrates) - recipe here.
Recipe chicken homemade sausages - here.
Treat yourself to a cheese rolls with garlic recipe - here.
Or cottage cheese and apple fritters for breakfast, recipe here.
Recipe flavored bulgur with vegetables - here.
Skin care is always important for losing weight, so the benefit will be an article about quitting - here.
✅Nu and highlights for beginners to lose weight on a calorie deficit, I gathered - here.
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I do not pretend to be an expert PP. Just sharing experiences. I "OkoloPP"!