Good day to all those who are slimming and maintain their comfortable weight!
It often happens that just yesterday you were happy with a plumb line of 500 g, the motivation and desire to go further went off scale.
And today on the scales plus 2 kilograms is a nightmare of any slimming person.
A misunderstanding of what is wrong, apathy and a desire to give up everything and eat up buns and cheer yourself up - such thoughts can overwhelm at this moment.
And I immediately say - these thoughts must be driven away!
First, during the day, our weight fluctuates depending on the amount of food eaten, water consumed, bladder and bowel fullness. Stopping weighing yourself every day is not the best choice if you are upset with short-term weight gain.
It is impossible to stock up on 1 kg of fat in 1 day.
Keep track of your volumes by taking measurements.
In addition, in addition to the above reasons, weight fluctuations are affected by:
- days of the cycle (it's all about the jumps of hormones at certain periods of the female cycle), in which water is retained in the body,
- overeat salty food - got swelling,
- exceeded their norm of carbohydrates (the body will store them in the form of muscle glycogen for about three days and will store up with water - up to 4 g per 1 g of glycogen),
- do not follow the drinking regime, do not drink water and the body is stocked with water,
- unexpectedly, overtraining or overloading those muscles that you usually do not load - received damage to the muscle fibers and concomitant edema.
Before you panic, analyze the situation and find the reasons for the jumps in weight.
Keeping a small calorie deficit and a balanced diet will lead you to the desired result - from you only patience, discipline and basic knowledge of school mathematics:
Eating a small calorie deficit can be delicious, comfortable, and not disruptive because you can afford your favorite foods within your calorie intake.
For an example of food on the calculation of KBZHU, I will show my diet for the day.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
I had breakfast today with hot sandwiches. Homemade sourdough bread (80 g, the recipe was published on the channel today), ham (60 g), cheese (35 g), pickled cucumbers (35 g). And green tea.
Breakfast for 470 kcal.
In a reminder of recipes today, homemade potatoes and coffee cake:
I had a bite of green tea with marshmallows (30 g) to keep warm upon returning home - the weather is not at all happy, and then ate kiwi (140 g). Out on a snack 175 kcal.
For lunch, a light soup on pink salmon (450 g) with 40 g of homemade bread - 235 kcal
After lunch I drank coffee with milk (60 g) and syrup (15 g) - 75 kcal.
For dinner I made a turkey minced meat roll with cheese and scrambled eggs and a salad. 200 g roll and 200 g vegetable salad (200 g total weight of vegetables), dressed with 30 g sour cream 15% - 410 kcal.
In the evening I ate nuts with pleasure (30 g) - 195 kcal. I just got some fat and some protein.
Summary of the day - 1560 kcal. B - 93, F - 66, U - 147.
I decided today not to get to my norm of 1700 kcal, because yesterday, according to my approximate calculation, on the day when I allow myself something high in calories, I ate just about 150 kcal.
There are no former fat men - you must always control yourself and, if you use a flexible nutrition system, when one day you eat enough high-calorie food - on other days you need to restrain yourself a little.
And Busyandra sends you greetings and wishes you an easy working week:
🍒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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