Good day! Like many of you interested in the topic of losing weight, I followed each new fashionable diet and applied it in the hope that this time I will definitely lose weight once and for all.
There were so many diets in my life. But, alas, not all of them ended in success, more often there were breakdowns and subsequent overloads. And if I managed to lose weight, then the result did not please me very long.
Is it the same for you? Then my story should interest you, because I managed to lose weight and for more than a year and a half I have been maintaining my normal weight, in which I feel comfortable.
Without which, no one will be able to lose weight? The answer is simple - no calorie deficit. After all, this would contradict the energy balance of a person.
No matter what diet you sit on, only the presence of a calorie deficit will start the process of getting rid of excess fat.
It's elementary, but for some reason, some are still trying to deny the obvious, contrary to scientific research, in which it is the reduction in calorie intake that is taken as the basis leading to weight loss.
What you need to do to lose weight on a calorie deficit:
I would like to briefly highlight the moments that are possible precisely due to the minimal calorie deficit and without which I would hardly be able to achieve success:
- satiety is probably the most important thing that a losing weight person needs in order not to lose weight,
- delicious food - we prepare our favorite dishes, reducing their calorie content by replacing some ingredients, reducing the amount of oil during cooking,
- the absence of absolute prohibitions in products - you can eat everything that you love, but within the limit of your calorie intake.
If it hadn't been for me tasty, satisfying, comfortable, I would have snapped again, again returned to the usual fatty, high-calorie food and it is not known how much I would have weighed and what would have happened to my health.
You can create a calorie deficit:
- increasing physical activity without fundamentally changing the diet, but controlling the rate of KBZhU in order to avoid overeating. This path, I think, few people can afford, because you have to devote a lot of time to the gym in order to expend energy, creating a deficit. Do many of us love sports to that extent?
- reducing the calorie content of the diet.
- combining the first and second points - the most optimal option for creating a calorie deficit: in this case, the daily calorie intake high enough due to physical activity, physical activity helps to keep the body in good shape and not lose muscle mass.
Which of the ways to choose depends only on you and your capabilities.
And I will show, according to tradition, my diet by counting calories, in order to once again show that you can tasty and eat satisfyingly, without prohibitions and restrictions in products and at the same time lose weight or successfully maintain the weight.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
Oh, what I had for breakfast: you will never lose weight, and if you do, you won't get through the door soon. Okay, let's leave all these statements to those who do not want to think with their own heads and the "Old Believers" (I liked how recently in comments named those who advocate: "eat less", do not eat after 18 hours and refuse bread, pastries, and so Further.
And my breakfast is a rye grain bun (65 g), 50 g of boiled pork, 20 g of processed cheese in slices, 30 g of tomato and lettuce.
And all this beauty on 485 kcal.
Let me remind you of the recipe for curd buns and pumpkin muffins:
As a snack, I had tomatoes (150 g) with curd cheese (30 g), garlic, sprinkled with an egg (60 g) - 210 kcal.
She also weighed 150 g of grapes, which she slowly ate at work - 100 kcal.
Until I have a lot of work to do, I don't bother preparing food for days ahead. Therefore, for lunch I quickly cooked stewed chicken liver and potatoes with garlic and cheese.
My portion: 150 g of chicken liver and 230 g of potatoes baked with garlic and cheese. Lettuce leaves were not counted in KBZHU.
Lunch at 500 kcal.
In the evening at dinner I ate a salad with tuna in its own juice (100 g) with cucumber (150 g), boiled egg (90 g) and lettuce (60 g). Sprinkled 5 g of oil on the salad and sprinkled with 5 g of sesame seeds.
Dinner for 345 kcal.
The volume of lettuce is huge due to lettuce leaves - the stomach fills up, signals of satiety fly to our gray matter and we are satisfied and well-fed.
The final calorie content of my day is 1640 kcal. B - 111, F - 77, U - 118.
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalog of recipes.🍒Skin care.
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