Greetings! Good mood to all!
Let's talk about one of the best ways to lose weight - a calorie deficit and the main mistake people make when trying to lose weight on a calorie deficit?
On a calorie deficit, I lost 59 kg since May 2018 and also made a mistake, which I then corrected.
There is a lot of information on the net about calories, deficit, weight loss.
And it is often believed that 1200 kcal and even lower is the best number of calories for weight loss.
Someone even says that you can't lose weight on more calories больш. And many, even the majority, without much hesitation, take this figure as a basis - 1200 kcal.
But one moment is missed, the most important - the needs of each of us are individual.
Therefore, it is very important to calculate the correct amount of calories you need to lose weight, taking into account your weight, height, age, physical activity. There are special formulas for calculating the calorie rate (I used the Harris-Benedict formula).
And it is very important to remember that if you do not listen to your needs, you will cut back on your diet and eat - you will come to the fact that the metabolism slows down enough that your meager diet is enough for him survival.
And this is already fraught not only with the fact that your weight will not go away even by 1200 or less, but any extra piece will be a plus, because the body is already used to extracting maximum energy from any food.
That is why lovers of 600-1000 kcal per day are horrified by my diet and insist that they get better from an extra piece, and here there is such an abundance.
Don't drive yourself into a dead endуп.
My menu is 1300 kcal now. I started with 1700 kcal per day. At one point it dropped to 1000-1100 (I thought that I would quickly overcome the annoying plateau), which led to disastrous results. And having raised the calorie content of the diet to 1400-1450, getting used to it and lowering it to 1300, I began to lose weight again. I agree that 1300 kcal is also not enough, but I decided for myself - while 1300 works - you don't need to touch or break anything, especially since I often allow myself days of loading with a large number of calories.
I'll turn to my menu for the day.
Breakfast consisted of scrambled eggs, two eggs, and chicken ham (75 g) with cherry tomatoes (50 g).
Green tea at breakfast, omega 3, vitamin D. I have a break with complex vitamins for now.
And so, I definitely drink complex vitamins in courses, after I faced vitamin deficiency problems at the beginning of the journey.
I added 35 g of dates to the tea.
Breakfast turned out to be 435 kcal.
Whoever had a rest all Saturday (and this is me) works almost all Sunday.
Many people think that working from home is freelancing, remote work is just a freebie. You lie on the sofa, drink tea with cookies and do nothing. And the money is dripping. I will not overpersuade😉. Until they try on themselves, they will not understand.
Here someone drinks cookies with tea on Sunday and reclines on the sofa, and I am "relaxing" with a computer in my arms.
Just starting to work at home, I realized that I have no vacation, days off and in the evening I also cannot rest. But on the other hand, I can allocate my time as it suits me best.
Although maybe there are lucky ones who sunbathe in Bali, and money drips to them? 🤔
Today I have a fruit plate for a snack - 150 g of orange and 75 g of kiwi.
Snack on 100 kcal.
For lunch, I boiled buckwheat for everyone and stewed chicken liver in sour cream sauce - fast, simple, tasty and everyone is full.
I have 120 g of boiled buckwheat and 200 g of chicken liver in sour cream sauce and I got a lunch for 380 kcal.
After lunch, I spent a little time on my blog, completed new recipes for you and you can relax! Hooray!
It seems that it is necessary to take a walk, but we have so sprinkled snow that you cannot persuade yourself to show your nose to the street.
Therefore, we are just relaxing while watching the TV series. And so, too, you need to rest, it's not always the same to look for adventure on your losing weight, right?)
For dinner, I baked a curd casserole with dried cranberries - again, quickly and tasty. The oven did almost everything for me.
180 g casserole - 300 kcal.
And I continue to eat carbohydrates in the evening (I just want to and for the sake of experiment) - for tea 40 g of dried mango - 100 kcal.
In just a day I did it 1315 kcal.
I drank my water intake. Let me remind you that I drink a glass of water on an empty stomach, 15-20 minutes before each meal, a glass and then finish my norm throughout the day. My rate is 2.2 liters per day.
Reminder.
Video recipe for homemade PP dumplings:
Recipe chicken pastroma - the best sausage replacement.
Recipe pearl barley with vegetables.
Recipe liver stewed in sour cream sauce.
The most fragrant recipe chakhokhbili.
Recipe potato quiche with mushrooms.
Recipe chicken in creamy sauce - tasty and satisfying - the whole family will love.
Recipe pea soup with smoked flavor.
Recipe PP samsa.
Cheat sheet for beginners losing weight here.
Thanks for your time and likes.
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I do not pretend to be a PP expert. Just sharing my experience. I am "OkoloPP"!