I greet you and wish all slimming people a delicious and comfortable process!
Probably everyone who is interested in the topic of weight loss already knows: in order to lose excess weight, you need to consume less calories than we spend.
One of the most effective methods of losing weight is based on this rule - calorie counting:
Energy consumption must exceed its input.
From communication with readers, I see that some understand by the waste of energy only sports, that is, physical activity. And they mistakenly believe that without sports they will not lose weight in any way and continue to do nothing with the problem of excess weight.
Without sports (if it is not in your life and for some reason you cannot afford physical activity), it is easy to lose weight! As stated above in the collage - the calorie rate is calculated based on your physical activity. That is, if you have a sedentary lifestyle, the formula will take this into account.
But back to energy costs.
A person's daily energy expenditure consists of:
✅Energy expenditure on basal (basic) metabolism (metabolism). This is about 60-70% of the total energy consumption.
Basal metabolism is the minimum energy consumption to ensure normal life in conditions of physical and psychological rest.
This energy is spent on:
- processes of cellular metabolism, blood circulation, respiration, maintenance of body temperature and many other processes taking place in the body.
At the same time, even fluctuations in ambient temperature, mental activity and other external factors that change the level of metabolic processes lead to an increase in energy consumption.
The basal metabolic rate is influenced by: a person's sex, body weight, height, age, ambient temperature environment, emotional state, sleep, hormone levels, any inflammatory processes in the body, stress.
According to the formulas, we determine the "ideal" metabolism for us, and the real metabolism can be determined only in laboratory conditions using the Krogh method.
✅And in second place is energy consumption in a state of activity:
- energy consumption during sports,
- energy expenditure during physical activity not related to sports (for example, cleaning the house, walking the dog, going to the store).
Expenses for physical activity are approximately 20-30% of all energy expenditures.
✅In addition, the costs of food digestion (thermal effect of food) are separately allocated - this is about 10% of energy costs.
As we can see, the bulk of the energy is spent on serving the body, its organs and all the processes that take place in it.
That is why it is not recommended to reduce the calorie content of the diet below your basal metabolic rate.
A 15% calorie deficit, in my opinion, is the optimal deficit for comfortable weight loss.
And by tradition, I will show an example of my menu on the calculation of KBZHU, in order to once again show that to grow slim and you can maintain weight on ordinary and familiar products, if you control the calorie content of your nutrition.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
For breakfast I have cheese cakes, which I prepared in advance last night. I prepared the usual cheesecakes and chocolate cakes, with the addition of cocoa, deciding to diversify the breakfast.
230 g cheesecakes and coffee with milk (60 g) and syrup (15 g) - 515 kcal
Reminder of recipes - cottage cheese buns with apple and cinnamon, as well as paprikash:
I could not resist for a snack and changed the menu thoughtfully in advance. there is a little fish left and no one eats, I know that they leave everything to me, as the most important lover of lightly salted and smoked fish.
I decided that such good should not be wasted and ate 100 g of cold smoked fish (savorin) with 25 g of homemade bread - 160 kcal.
For lunch, I warmed up what had been prepared in advance: 100 g of boiled hard pasta and 150 g of turkey roll with cheese and scrambled eggs. And also complemented the lunch with 150 g of cucumber.
Went out such a dinner for 455 kcal.
In the evening, for some reason, I just wanted eggs and ham. Why not? I fried myself an omelet from two eggs with 60 g of ham and 3 g of butter. I added 160 g of sweet pepper to the scrambled eggs. And I went out to dinner for 410 kcal.
And in the evening I ate two tangerines (160 g) - 60 kcal. They also brought to us the aroma and taste of the New Year.
The result of the day is 1600 kcal. B - 125, F - 68, U - 122.
🍒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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