Greetings! And I wish everyone a tasty and comfortable weight loss!
Since you are reading this article, it means that the topic of losing weight is close to you, and perhaps at the moment you are looking for another diet or a method that will certainly help you this time.
Therefore, I want to say right away: forget about fashionable, hungry diets, stop studying the entire Internet looking for how to lose 10 kg in a week - without health problems - this is impossible.
The way that will help you to get rid of excess weight comfortably once and for all has long been known - it is a calorie deficit.
Any diet and method of losing weight only works when a calorie deficit is created. But the consequences of hungry diets can be sad. A small calorie deficit is comfortable, tasty, satisfying and leads to a change in dietary habits and nutrition, in principle, gradually changing your lifestyle.
But what will not help you lose weight without a calorie deficit is:
1️⃣Switch to "proper nutrition". Proper nutrition (PP) is such a slippery topic, every day I am convinced that PP is different for everyone. Everyone comes up with their own prohibitions, as well as PP and non-PP products.
Just remember, without a calorie deficit, your "proper nutrition" will not lead to results. You can eat boiled breast, buckwheat or any other foods that are for you the PP, but if you go over the calories you need, you will recover even on the PP.
2️⃣ Hunger after 6 pm, refusal to eat. Firstly, the myth that you can't eat after 18 if you want to lose weight has long been dispelled. It is recommended that the last meal be taken 2-3 hours before bedtime. By going on a hunger strike after 6 pm, you are on the path to a breakdown. And if during the day you exceed the calorie intake you need, you will get better in the end, and not lose weight, even if you starve after 18 hours.
3️⃣ Avoiding sugar, baked goods and many other foods for weight loss. The story is the same as in the first two cases. By giving up some foods, you can overeat other foods, exceeding your calorie intake. Refusal of this or that product should be for health or fundamental points, when you consciously understand that the product prevents you from losing weight.
4️⃣ Separate meals, mono diets - these will not work unless you create a calorie deficit. But it will lead to a deficiency of nutrients required by the body.
5️⃣Daily workout. Physical activity is always good. But without power control exercise may not help you lose weight. The body works in such a way that after training you want to replenish the lost energy: there is no control in nutrition - eat more and you will not achieve results.
6️⃣ You can list many more myths that those who want to lose weight are inclined to believe.
But there is only one fact - no result can be achieved without a calorie deficit!
I have tried many diets, weight loss methods. I believed that grapefruit would help me lose weight, starved after 18, exercised hard and ate even more. As a result, all my experiences with weight loss brought me to 132 kg.
And only nutritional control by counting calories and BJU helped me lose weight and now helps me to maintain a comfortable weight.
And according to the established tradition, I will show my menu at the control of KBZHU,
⛔To draw up an individual menu and for any questions related to weight loss, you should consult a specialist⛔.
At breakfast I ate sandwiches on homemade whole grain bread (80 g) with curd cheese (30 g) and salted pink salmon (80 g).
It turned out breakfast for 405 kcal.
Let me remind you today the recipe for chicken breast under the most delicious hat and snack tomatoes:
Had a snack while working on nuts (25 g) - 160 kcal and drank coffee with milk (70 g) - 40 kcal.
Again I cooked tomato-lentil soup for dinner. This is not a soup, but a simple song: delicious, and most importantly hearty - just what you need in winter! And like almost all soups - the calorie content pleases him.
I already said that I have a problem lately to get fat. Fats for us girls should not in any case be lowered below 55-60 g per day in the active stage of losing weight and it is desirable consume at least 1 g per 1 kg of normal weight while maintaining - our women's health depends on this in the first queue.
Therefore, I add oil to almost every meal now.
For lunch I have 400 g of tomato-lentil soup, 40 g of homemade whole grain bread with 15 g of butter (melted butter on the bread for a few seconds in the microwave).
Dinner - 470 kcal.
For dinner, 180 g of turkey cutlets (minced in half breast + turkey thigh), 180 g of vegetable salad and 100 g of otar durum pasta. I used 10 g of butter for salad dressing and pasta.
Dinner 540 kcal.
Result of the day: 1615. B - 89, F - 77, U - 141.
And so that you do not have time to miss Busyandra, here is my wretch:
What weight loss myths have you believed or still believe in?
I notice that even the girls reading my blog say - I am losing weight on PP.
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalogue of recipes.🍒Skin care.
Like it, if you liked the article, share your opinion in the comments👇!