Have a nice day!
After many years of hungry diets, breakdowns, overweight after breakdowns, blaming yourself and others for your impotence to cope with excess weight, search excuses (heredity, broad bone, hormones), I came to the only way to lose weight that helped me - it's a small deficiency calories.
Why do some people set a bunch of bans, scold themselves for every candy (and as a result, they often fail without having achieved success), while others allow themselves everything, but within their calorie norm?
Many are so intimidated by all sorts of information about products that it is banal to be afraid of food.
So how do you get started with food easier?
🍒 The feeling of guilt for the eaten candy drowns out all the body's signals. we do not listen to ourselves, but scold and tune in to even greater restrictions.
It is important to focus on your feelings. Why did you want candy or just something tasty to eat? Is it really hunger overtook you? Or maybe it's just boring and you want to chew something? Or maybe your hands are drawn to food from stress? Or was it just thirst in disguise?
Listen to yourself and solve the main problem by taking a little more time for yourself. Love yourself.
🍒 Another breakdown is not a signal to scold yourself for food or indulge in a jam. This is a signal that the balance is disturbed primarily in food, and in life. So your food is not at all the food that you can adhere to all your life in order to control weight, which means you are hungry and tasteless.
But you can eat tasty, satisfying, and comfortable, and such food becomes a way of life and helps maintain a normal weight. Look for nutritional balance. And also analyze what you are missing? Sleep, rest, time for your hobbies? Once again: love yourself and take time for yourself.
🍒Any food is food, energy, which carries the substances necessary for the body, vitamins. Dividing food into good and bad leads to feelings of guilt over what you eat. Base your food choices not on what someone called them harmful or healthy, but on what they will bring you: satiety, muscle growth, improve digestion, or simply bring a good mood. Make a conscious choice of food without fear of eating a "bad" food.
The main thing that I wanted to convey to you is love yourself, listen to your body and make an informed choice.
And I will show, according to the established tradition, my menu for the day. Today is the Sunday menu.
With the help of counting the BCU, I control my nutrition, eat whatever I want, keep the BCU balance, and 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⛔
Breakfast - sandwiches on whole grain bread (60 g total weight of bread) with butter (20 g) and 100 g cold smoked muksun.
Breakfast turned out to be 460 kcal.
The first time I tried muksuna (I don't remember which of the readers drew my attention to this fish, but thanks a lot to him). The slave turned out to be very tasty!
I want to remind you of the recipe for pancakes with chocolate filling and zucchini under a cheese cap:
I had a snack 350 g of melon - this is 115 kcal.
And for lunch today we had a pita stuffed with grilled turkey breast, tomato, pickled cucumber and lettuce. As a sauce: Greek yogurt, Bavarian mustard and garlic.
My portion turned out to be 470 kcal. This is 80 g of pita and 250 g of filling.
Yesterday we went to the market for the first time in a month and I immediately took my heart out by buying different fish. So in the evening we have potatoes baked in the microwave and hot smoked mackerel, as well as a little mother-in-law's tongue from zucchini.
My portion - 200 g of potatoes, 100 g of mackerel and 100 g of mother-in-law's tongue came out on 465 kcal.
And in the evening with tea I ate 30 g of cheese - 100 kcal. We have reciprocity with cheese: I really love cheese, and it helps me get protein, fats, and of course, calories.
On weekends, I allow myself, of course, more high-calorie food, I can go over carbohydrates (today at the expense of melon), and my menu is not thought out in advance and the BJU is therefore far from ideal. But what is invariable is the control of KBZhU again on Monday.
The calorie content of the day is 1610 kcal. B - 99, F 60, 155.
How do you feel about food? Are you afraid of food or do you eat everything, but within the limits of your norm? Do you scold yourself for wanting candy and eating it?
🍒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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