Greetings to everyone who takes care of their diet!
There are many reasons for the lack of results in losing weight.
But the reality is that all the reasons ultimately boil down to one thing - the absence of a calorie deficit.
If you still resist and do not want to accept that the calorie content of food is something that everyone needs to pay attention to, who follows their figure, then you are unlikely to achieve a stable result in losing weight with the prospect of keeping it.
Whether you are in a calorie deficit will determine whether you will lose weight or not. There are many ways to create a deficit, from different diets to increased physical activity.
But the most comfortable way to lose weight for me was calorie counting. I know exactly how much and what I can eat and thanks to this I keep my weight under control.
Among the accompanying reasons for the lack of results in weight loss, I want to highlight the following.
1️⃣ Sedentary lifestyle. But you may think that you are leading an active lifestyle, even go to the gym on the day off and can afford a little more sweets in this regard. However, spend your weekdays in the office, sitting at the computer.
As a result, even with some physical activity, you eat more than you actually spend - there is no calorie deficit.
2️⃣Dishonesty to oneself. You are trying to eat healthy and even counting the calorie intake. But constantly in the diet flashes "unaccounted for", which you simply forget, refuse to notice it, close your eyes to it.
As a result, there is no calorie deficit.
3️⃣Do not know about the hidden calories in your diet, do not count the same drinks (coffee with milk, coffee with sugar, juices) as food. Meanwhile, they contain quite a few calories that you simply do not take into account.
The bottom line? No calorie deficit.
4️⃣You are fixated on proper nutrition, healthy lifestyle, you buy in stores all the food that cunning marketers have labeled "fitness" or "healthy" and think that if you eat "right" then you will definitely lose weight. But such food is insidious and sometimes contains a lot of calories (the same fitness bars) And chicken breast with buckwheat coupled with fitness bars, it is very easy to overeat more than you need and there is no question of any deficit maybe.
5️⃣You skip meals. It so happens that you skip lunch and think - but at dinner we will eat more, since we missed a whole lunch? Surely it happens. But the feeling of hunger, which by the evening is already such that it is impossible to think about anything other than food, will make you eat much more than you would eat if you had a full meal. And in my head there is also the thought that lunch is missed - I can afford more! And as a result, there is no shortage.
For now, I will not take into account reasons such as stress, lack of sleep, certain hormonal disorders and health problems that complicate weight loss process. There really are. But! In the presence of a calorie deficit, even those who have the aforementioned problems lose weight (yes, not as quickly as we would like, but lose weight).
And by tradition, I will show what a diet can be with the most comfortable way to control nutrition - calorie counting and BJU. This is my diet for weight maintenance.
⛔To draw up an individual menu and for any questions related to weight loss, you should consult a specialist⛔.
Breakfast - sandwiches on homemade whole grain bread (90 g) with chicken liver pate (90 g) and pickled cucumber (70 g). And also green tea without sugar.
Breakfast for 405 kcal.
In a reminder today, a recipe for curly cabbage pie and carrot cake:
Today I have 400 g of fermented baked milk for a snack - 270 kcal.
And while she was busy in the kitchen, preparing a birthday cake for her husband's birthday, his favorite honey cake was a treat for work - she drank tea with apricot jam (20 g) - 50 kcal.
For lunch, boiled potatoes (175 g), 150 g of pickled honey mushrooms with 10 g of fragrant sunflower oil and 100 g of hot smoked mackerel.
Lunch turned out to be 480 kcal.
And I dined with pickle with minced meatballs chicken breast + turkey thigh with 30 g of whole grain bread and 150 g of cucumber - 255 kcal.
And later, in the evening, 3 hours before bedtime, I drank tea with 130 g of turkey ham - 120 kcal.
The result of the day is 1550 kcal. B - 82, F - 68, U - 140.
I left 150 kcal free today, so that tomorrow I could try a piece of cake and enter it into the KBZhU.
Ready for the promised flash mob? Have you dressed up your beauties? Let's show our New Year's decorations, please the eye, create a New Year's mood not only for ourselves, but also for those who have not yet had it!
🍒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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