Good day! On the channel, I collected my successful experience in losing weight, a menu for the day and recipes.
The key to losing weight is creating a calorie deficit. This must be accepted and used for your own purposes.
For reference for those who still do not know how to lose weight by counting calories:
But there are a number of rules that will help you lose weight more comfortably. Surely many people know, have heard about these rules, but unfortunately they do not apply them in practice for various reasons, and someone simply does not attach importance to them, but in vain.
1️⃣ Start your day and every meal with a glass of water. A sip of water is a sip of life.
2️⃣ Set yourself a food regimen at a time that is convenient for you, and stick to it - this way you will teach the body by a certain time of eating and get rid of the feeling of hunger that you constantly accompanies.
3️⃣Chew food thoroughly, savoring every bite, taste the food, and not just fill your stomach quickly.
4️⃣Do not rush to get a supplement if after eating you feel like you are not full. Give yourself 15-20 minutes for the receptors to deliver the satiety signal to the brain.
5️⃣Do not give up carbohydrates and fats - these are our allies. Food should be balanced according to BZHU.
6️⃣ Do not forget that all food contains calories - even juices and various drinks. Excessive consumption of liquid calories can exceed the calorie content of your diet and gain excess weight.
Only by controlling the calorie content of the diet did I manage to achieve a stable result, while not denying myself my favorite foods, without starving.
For an example of a menu on the calculation of KBZHU, I will show my diet of the day.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
Today I wanted a lazy khachapuri, but then I remembered that I also have a waffle iron and made cheese waffles.
It is getting ready faster than it seems to us until we started cooking. The waffle iron was already warming up while I was mixing the dough: 100 g flour, 35 g cheese, egg, salt, baking powder.
My breakfast: cheese waffles and tea - 450 kcal.
Reminder of recipes - pumpkin buns and minced meat in vegetable sauce for any side dish:
Last night I baked apple pancakes, in which there are a lot of apples and very little dough. Today I decided to eat 150 g for a snack and this is just 165 kcal.
For lunch, I warmed up a cheese soup (450 g) and dried 40 g of bread in a toaster. Sliced cucumber and radish (only 150 g).
It turned out to be lunch for 415 kcal.
I cooked pilaf on a turkey thigh for dinner. My serving (230 g) came out on
430 kcal.
And since I saw that I was low in protein today and a lack of calories, 2 hours before bedtime I ate 150 g of Greek yogurt - 115 kcal.
The result of the day is 1575 kcal. B - 94, F - 64, U - 153.
Which of the above rules do you apply and which do not?
Busyandra, your beloved, has taken the fashion of lying by the bowls and waiting for something. Do your cats also think that there is no food if the bottom of the bowl is even slightly visible?
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalogue of recipes.🍒Skin care.
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