Good day to you, dear readers!
As much as I would not like to admit to many people who are overweight, in most cases we have excess weight due to overeating. Being overweight means eating a lot, although you may seemthat you eat little.
A lot or little of your food is not measured in portions, you cannot figure it out by visually evaluating the food.
Only by knowing the calorie content of your daily diet can you tell a lot or a little you eat in order to control weight.
Also, it is easy to lose weight, without absolute restrictions, by eating normally, and not measuring portions with your palm, counting calories will help:
There are no former fat people. We are human beings and no matter how much willpower we have, no matter how we control ourselves, sometimes we make mistakes, stumble and start overeating again.
How can you help yourself avoid frequent breakdowns and overeating?
Here are a few steps that can help you build friendships with food.
1️⃣As in all situations that require a solution, it is necessary to understand the causal relationship. Why do you behave the way you do. Why did you want to eat a cake that is completely superfluous in your today's diet right now? Have you been offended? In the office, someone constantly eats something and offers you something, but are you embarrassed to refuse and are afraid to break away from the team? Maybe there is a pattern in overeating, for example, it always happens in the evening? Decide the reason overeating, eliminating it:
- Learn to refuse buns in the office or eat something that will not harm you - snack on your sweets, which you have already counted and entered into your diet for the day.
- Do not go hungry during the day and follow the meal plan, evenly distributing food. And if you limit yourself to eating in the evening, in the hope of losing weight, and then break down - this is your main mistake. If you want to eat in the evening - eat, but within the frames of your calorie intake.
2️⃣ Observe the diet - be sure to 3 main meals, and snacks at your request and the possibility of a work schedule. The diet should be comfortable for you and should not allow you to feel hungry. Regular (for a long time) adherence to the regime will give you a normal feeling of satiety and hunger, you will adapt to a certain regime.
3️⃣Don't get hung up on food. Look for an alternative - activities that will appeal to you and distract from thoughts about food, especially those thoughts that visit us in our free time.
4️⃣Most overeating is not accidental. They are caused by some events in our life, not the best ones. Direct all your fervor to solving problems, not to jamming them: identify the problem, look for its solution in different versions, choose the best solution, set a goal, start acting.
5️⃣Love yourself and do not allow business, people to ruin your plans, leaving without food for a long time. Hunger is not the best advisor. Spending your legitimate 10 minutes on yourself, you will take a step towards an adequate relationship with food, a step towards your health - except for you, no one will take care of him, so let the whole world wait.
6️⃣ Once you decide to improve your relationship with food, be consistent in your actions, set yourself up for success, and enjoy every little thing that brings you closer to your goal.
No one but ourselves can make our life better. Act and there will be a result!
And I, by tradition, will show my menu on the calculation of KBZHU.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
I can probably have breakfast with fish sandwiches every day and I won't get bored. There would be a fish! And today I still have a fish, which means I will have sandwiches for breakfast.
I made sandwiches on rye flatbread (65 g, dough on cottage cheese) with 35 g of cottage cheese and 100 g of cold smoked muksun.
Breakfast turned out to be 440 kcal.
In a reminder of recipes today, herring under a fur coat with sauce instead of mayonnaise and a casserole with cherries and lavash:
Somehow, I didn't really work during the day and decided to take a break for a snack, quickly preparing tomatoes (160 g) with a spread of canned tuna (50 g) mixed with curd cheese (40 g).
The snack turned out to be 190 kcal.
And with tea, during further work, I ate 20 g of pastilles for 50 kcal.
For lunch, baked turkey thigh fillet (150 g), which I marinated in mustard, tomato pate, soy sauce and spices: black pepper, salt, hops-suneli, 100 g of boiled pasta and vegetable salad (150 g), seasoned with aromatic sunflower oil (5 g).
Lunch at 475 kcal.
For dinner, 300 g of herring under a fur coat seasoned with a sauce of yogurt, mustard and soy sauce with 40 g of toasted bread - 355 kcal.
And 3 hours before bedtime, tea with 30 g of cheese - 100 kcal.
The result of the day is 1615 kcal. B - 107, F - 73, U - 126.
Do you manage to fight overeating and how often does a "zhorik" come to you, especially in the evening?
🍒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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