Greetings to everyone who wants to lose weight once and for all!
I will immediately leave a brief information for those who do not yet know about one of the most comfortable methods of losing weight - about losing weight on a small calorie deficit:
I often read messages like this: "I am doing everything right, I maintain a deficit, I have even lost a certain amount of kilograms, but for several weeks or even months the weight has been standing still: what to do?"
First, don't panic is the most important thing.
Second, you should make sure that you comply with actual calorie deficit, that is, you timely recalculate your calorie intake and establish a new deficit. The more excess weight you shed, the less energy / calories you now need.
If you adhere to the current deficit, but neither the weight changes, nor the volumes decrease (which is even more important to track than the numbers on the scales), then you should start looking for errors in calculating calories.
Even if you are sure that you cannot be wrong, that you are scrupulously calculating everything and not missing anything, you still look for mistakes, especially if you are at the beginning of the journey.
Some of the main mistakes may include:
- do not count the KBZHU of your dishes yourself, but take the ready-made from the calorie counter (applications for calculating KBZHU),
- do not double-check the KBZHU products indicated in the counter with those indicated on the packaging and use a lower calorie content of products than they actually are,
- count the KBZHU of the dishes you cooked yourself, but does not take into account the weight of the finished dish. And boiling / boiling food always increases the calorie content of the dish by 100 g,
- do not count drinks (juices, soda, coffee and tea with sugar and milk) as food and do not include their calorie content in the calorie intake for the day.
If:
- you have forwarded your calculations and are really sure that you are doing everything correctly, but neither weight nor body volume has decreased for a long time (from several weeks to several months),
- you are not at the very beginning of the path to losing weight and have already lost a decent amount of excess weight.
Then we can assume that you are experiencing a plateau effect. This happens very often and even several times during the entire time of losing weight (if you are losing weight from a lot of weight and for a long time).
With a significant decrease in weight, the body needs time to restructure a large number of internal processes, to adapt to new conditions. Therefore, give yourself and your body a rest: endure the plateau, perhaps you should give up the deficit for a while and go to maintenance, arrange a carbohydrate cheat meal.
When the plateau ends - no one will predict you. Everything is individual. One organism will take a couple of weeks, and another a couple of months.
The main thing is to understand and accept two things:
- in the presence of real calorie deficit weight goes away.
- caught the plateau effect - wait it out, be patient, give the body time.
For the entire time of my weight loss (about 2 years), I had 5-6 times a plateau. But still I have achieved the result. The main thing is not to give up control of food and go to the goal.
And according to tradition, I give an example of my diet on the calculation of KBZHU.
⛔To draw up an individual menu and for any questions related to weight loss, you should consult a specialist⛔.
Favorite breakfast cheesecake and green tea - 420 kcal.
The tortilla was made from 65 g of yogurt, 25 g of whole grain flour (I have rice), eggs and 50 g of cheese. I also added a little green onions, salt and a pinch of baking powder.
In a reminder of recipes for lazy cabbage pie and muffins with com and cabbage:
Lately, I want to eat tangerines (the body requires?), Although I do not really like them, I am calm. But while there is a desire, I need to eat, so I have a tangerine snack (300 g) - 125 kcal.
The holidays are over, and I'm stretching the pleasure, as I said before the new year. Throughout the week, we cook ordinary food and something one high-calorie or not quite about PP, but what we really want here and now, inscribing it, at the same time, in the daily calorie content of the diet.
And on the last day of New Year's weekend, we have rolls for lunch.
For some reason, I refused them throughout the weekend, although I love it very much and before I could eat at least every day. And only today it has matured.
450 g rolls - 815 kcal
And for dinner, I already had not so many free calories and I had to get some protein. From what was in the refrigerator I made myself a supper: boiled chicken drumstick (120 g, removed the skin and did not eat) and 150 g of cucumber.
She also drank coffee with milk (55 g) and syrup (15 g).
And dinner went out for 300 kcal.
The total calorie content of the day is 1660 kcal. B - 88, F - 70, U - 167.
And I'll leave here the freshest photos from a walk in the park on New Year's holidays:
Recently, I have been sharing new photos with you a little (the time of year was not at all suitable and there was a lot of work - not time for walks), but I hope that on these New Year's holidays I have corrected myself😉
🍒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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