Greetings to all those who are slimming and watch their diet!
How to lose weight is one of the most asked questions in the search engine.
Overweight people are looking for instant diets, magic pills, massage techniques and even hypnosis, which should help to easily get rid of the burden of excess weight that has accumulated over the years.
What are some overweight people not ready to believe (and there are a lot of them!), If only it would "dissolve" itself.
Do people really believe in magic? Or is it just another way to just do nothing, because there is no magic.
The answer to the question "how to lose weight" is the only correct one: create a calorie deficit.
You can choose from many ways to create a calorie deficit: tight restrictions and various hungry babies or the hardest physical activity.
But most people love comfort. And not everyone knows that you can also lose weight comfortably, without hunger and absolute restrictions.
What are the three components of comfortable weight loss?
1️⃣Minimum calorie deficit.
I always advocate the minimum calorie deficit - no more than 15% of the norm. Why? Yes, because with a minimal deficit, there is less chance of breaking down and more opportunities to diversify the diet. And most importantly, the body, with a minimal deficiency, receives a sufficient amount of nutrients, vitamins and nutrients it needs.
After all, it is important not only to lose weight, but also to stay in good health and even improve it!
The greater the deficit, the less food, less nutrients, the greater the chance of breakdown and return of excess weight, and this is not at all comfortable losing weight.
2️⃣Balanced nutrition is nutrition in which the body receives all the nutrients in the required amount: proteins, fats, and carbohydrates.
If we imagine that our health is a pyramid, then at the very bottom of the pyramid there will be nutrients - BJU.
By cutting back on any nutrients in your diet, you are simply destroying the pyramid and over time it will fall.
Proteins are the basis, building material for all cells in the body. In addition, they provide satiety, which is important for comfortable weight loss.
Fats are essential for the absorption of vitamins, for the normal functioning of the hormonal system. Fats stimulate brain activity and also saturate well.
3️⃣ Strong physical activity. Movement is life. The more we move, the more we burn the energy received from food.
But physical activity should also be approached reasonably and not overload your body, straining in the gym, especially if the excess weight is very large. With a lot of excess weight, walks, elementary exercises with their own weight are already good and do not overload the joints, the heart.
And do not forget that home activities, household chores (cleaning, washing dishes, and so on) - I help burn calories.
We choose the activity that we like.
All our problems come from the head first. It is there that beliefs are formed, stereotypes are laid.
And the most important stereotypes: losing weight is hunger, it's not enough food, it's tasteless food, the refusal of everything in the world.
But in fact, you can get slimmer comfortably!
I will give an example of my menu on the calculation of KBZHU, clearly showing that the diet can consist of your favorite foods, be satisfying and at the same time help maintain the desired weight or lose weight.
⛔To draw up an individual menu and for any questions related to weight loss, you should consult a specialist⛔.
For breakfast I have scrambled eggs from two eggs with 60 g of turkey ham, 30 g of bread with onions (thanks to Nastya for the recipe) and 150 g of tomatoes.
Breakfast for 480 kcal.
I want to remind you of recipes for pie with pears and profiteroles with fillings - please yourself and your family for the New Year:
Today I enjoyed persimmon for a snack, I am especially glad that it was bought at a nice price. As you do not go to the store - every time the prices are higher.
380 g - 250 kcal.
For dinner I cooked potato soup with minced turkey meatballs.
450 g soup - 290 kcal.
After lunch we got together and went for a walk in our woods. Finally, all the paths are covered with snow, and now you can walk along them without mud.
And for dinner we have pancakes with meat. My serving is 180 g - 385 kcal.
And in the evening I ate turkey ham (100 g) and cucumber (100 g) with tea - 190 kcal. I wanted to add something else meat.
The result of the day is 1595 kcal. B - 90, F -75, U - 140.
The girls are already starting to worry about the Stollen for Christmas. It seems to me that it is too early to cook it, since 3 weeks is quite enough, but I will leave the recipe so as not to search by comments:
🍒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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