Good day everyone! On my channel you will find everything about calorie counting and calorie deficit weight loss. Having tried it once, you will understand that this is one of the most comfortable ways to lose weight and forget about hungry diets.
Today's article focuses on the joint checkweighing that readers and I do every two weeks. We count calories and BJU, eat tasty and satisfying, and at the same time grow thinner, and someone has already got rid of excess weight and now successfully maintains their result.
How does a calorie deficit work? In short:
When I returned from a two-week vacation (in which I did not control my diet by counting calories, I ate everything I wanted and the food was cooked with enough calories in a cafe), the scales pleased me with an increase of 4 kilogram.
I must say that the first kilogram of these four flew away on the very first day. I'm sure most of the weight gain comes from water. But now I was not lucky and for weight control now is not the most favorable period for me, the period when just water can add up to 1.5 kg per day. A week after my arrival, my weight jumped from minus 1 on the first day, to plus 1.8 on the second. On the day of control weighing - minus 2 of those 4 kilograms brought. We will assume that I need to remove another 2 kilograms, although I have not yet worked out a clear picture by weight.
And according to tradition, I will show my menu for the day, which now I am trying to compose in the range of 1500-1600 kcal.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔.
For breakfast, I ate two sandwiches on bread (60 g) with curd cheese (30 g) and cold smoked pink salmon (80 g). This breakfast came out on my 345 kcal. I drank green tea without sugar.
I didn't know how my day would turn out today, because I had to leave in the morning and possibly for the whole day. Therefore, a little later than breakfast I was charged with vitamins - I ate peaches (400 g) - 185 kcal.
I even managed to have lunch today, although I hadn't counted on it. I had to return home and had an hour of free time.
As always in such cases, they save the blanks with which the freezer is prudently filled. But you can cook any homemade semi-finished products for those who have a heavy work schedule - it is tastier, healthier and you know exactly what products and with what KBZhU it is prepared.
For lunch I ate dumplings (170 g - raw weight) with 40 g of sour cream 15% and 20 g of tomato sauce - 450 kcal.
I returned home almost in time for dinner - I had only the strength to cook an omelet. And I really wanted to eat: I took 3 eggs and 100 g of milk 2.5% for my portion. To the omelette 150 g of tomato. Dinner for 320 kcal.
I still had free calories, I had to go to bed very late and for some reason my appetite woke up after 8 pm. I decided to eat cottage cheese (150 g) with date syrup (15 g) - 195 kcal.
As a result, I got 1495 kcal per day. B - 81, F - 69, U - 134.
In those nutritional conditions that I had today, even the BJU turned out more or less decent. But there are problems with the drinking regime again.
Well, after the day of self-government, which was in the past checkweighing, now everything is serious! Share your results! We also have a lot of vacationers, judging by the comments, I wonder how your control weighing went.
Delicious and comfortable weight loss everyone!
🍒Step by step instructions for those who want to lose weight.🍒How to count calories: step by step instructions. ❗Catalog of recipes. 🔥Skin care for weight loss.
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