Greetings! Glad to everyone who wants to lose weight.
Here is delicious and satisfying weight loss. We don't eat grass to lose weight. We eat tasty, satisfying and balanced.
Goodness to all and mutual understanding!
Let's get acquainted! My name is Anya and since May 2018 I switched to aboutproper nutrition and calorie deficit.
In my blog, I talk about how my process of losing weight from 132.2 kg (with a height of 172 cm) is going, I share recipes and experiences.
I have currently managed to get rid of57kg.
Once again, I want to touch on the topic of a calorie deficit, and specifically how much it is necessary to establish a deficit for safe and comfortable weight loss.
And this is 15-20% of your calorie norms, no more.
Firstly, a small deficit is also stress for the body. Imagine, you ate as if not to yourself, the body was chic and even put aside supplies, and then suddenly the holiday ended. Well, stress!
And if you set an even larger deficit and stick to 1200 or less, without taking into account your norm, your parameters (weight, height, age, activity), then it will be even more stressful.
And what does the body do when it is deprived of many useful substances and energy? He begins to survive. And to survive - it turns off many of its functions. And it's good if such experiments with your health are painless. But a huge number of cases, when a bunch of sores come out with this regime, many girls lose their bile.
And sometimes the weight rises, and it happens very often. Everything is aimed at surviving and there is no time to say goodbye to the strategic reserve.
Don't be in a rush to lose weight as quickly as possible.
Let's look to the future and achieve the goal of "slim figure" not to lose our health.
And I continue to adhere to my 1300 calorie deficit.
Breakfast - sandwiches on whole-grain rye bread with curd cheese (20 g), salted chum salmon (50 g) and chicken pastroma (80 g). Not without green tea with jasmine.
Breakfast came out on 370 kcal.
At breakfast I do not forget about vitamins (complex, vitamin D). In addition, I take omega-3, but so far I have taken a break.
Half of the morning was spent on household chores. Imagine how we have been living in our apartment for a year and only today they installed an intercom receiver for us. Tired of running around to open from the 8th floor to everyone. Somehow it’s a pity that there was money for it before, like not the first need.
Naturally then I had to get out. It's good that I am my own mistress and I can distribute the work process in time as it suits me.
After freed from household chores, I had a snack.
For a snack today I have 2 tangerines (300 g) - 120 kcal.
And while working at the computer, I drank tea with 20 g of dark 75% chocolate - 110 kcal.
For lunch, I have 70 g of boiled buckwheat, 100 g of chicken breast fried on an electric grill (without oil) and 160 g of vinaigrette.
It turned out lunch for 320 kcal.
And again, I don't have to cook anything for lunch - I took it out, warmed it up and ate it.
Cooking for a few days helps a lot.
The afternoon was spent at the computer, nothing interesting. I came to my senses when I had to go to cook dinner.
I made chicken broth for tomorrow and my own chicken breast in cheese and cream sauce for dinner, which I myself will eat tomorrow.
And today dinner - a souffle casserole - or... I haven't figured out what to call it yet - from cottage cheese, cheese and vegetables. Yummy!
Portion 230 g - 320 kcal.
In total, 1240 kcal were obtained in a day.
Be sure to follow the drinking regime. I notice that the water is instantly retained in the body, it is worth neglecting the drinking regime.
Nutrition is 80% of success in losing weight and everyone knows this. But if we want to have not just a thin body, but also to be fit, we need to include physical activity - at least at home. I have it - a plank, exercise with a fitness tape, swings, squats, bends, abdominal exercises.
Reminder.
Delicious potato quiche with mushrooms - video recipe:
Chicken bombs with prunes and walnuts recipe - here.
Charlotte recipe in a pan - here.
Bows with minced chicken in a creamy sauce - here.
PP dumplings you will find here.
Fragrant pilaf with bulgur - here.
You will find chicken pancakes here.
Homemade curd cheese recipe - here.
Learning to count the calorie content of a finished dish using the example of a whole grain bread recipe.
❗❗❗For those who are beginning to lose weight and do not know where to start, I have collected the main points here.
Subscribe to my channel if you are interested in how I go my own way of losing weight on about proper nutrition.
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I do not pretend to be a PP expert. Just sharing my experience. I am "OkoloPP"!