I welcome you to my channel. Here everything is about losing weight and a little personal.
Have a nice day, delicious and satisfying weight loss.
I have already managed to lose 60 kilograms of excess weight thanks to proper nutrition and calorie deficit. After years of fighting overweight on various diets, a calorie deficit is the only way that gave me such a result.
I started with 1700 kcal per day at 132.2 kg. Through trial and error, gradually lowering the calorie intake, I came to my current weight and 1300 kcal per day.
And now, looking back, I want to say once again that you do not need to lower your calorie intake at first and immediately sit down to 1200 kcal or less. A gradual decrease in calorie intake with a decrease in weight is the most correct way. The calorie norm minus 15-20% is that comfortable deficit, which makes it possible to comfortably lose weight without health problems.
By the way, my Friday control weighing, total anniversary - minus 60 kg:
And the heading of cognitive pictures:
And I'll move on to my menu for today.
Since yesterday I had birthday boot day and my calorie intake was almost 2000 kcal, I decided today to try and not exceed 1200 kcal in order to level out yesterday a little, at least a little bit.
Let's see if I succeed.
For breakfast today I have oatmeal with cottage cheese (20 g) and cold smoked pink salmon (55 g).
When there is a piece of fish in the fridge - oatmeal is a frequent guest at my breakfasts.
Breakfast washed down with green tea with milk (50 ml).
Happened 390 kcal.
It so happened that I have a job, but so far I can’t do it, I don’t have all the information.
Therefore, today I did not work at the computer in the morning for so long, having finished all the working moments that I could.
And I just had a bite at work.
For a snack I have 60 g of an apple and 50 g of an orange - 50 kcal.
And green tea with milk (50 ml) - 25 kcal.
For a long time there was no fruit in the diet, it would be necessary to make up.
And then I decided, while there is time, to do household chores, because tomorrow, Saturday, we will spend the whole day in business in Moscow.
And I also have to see the dentist tomorrow and it worries me very much. Yes, I am afraid of dentists, especially knowing what is ahead of me. Are there those who are not afraid?))
For lunch I had a pre-cooked cheese soup.
A plate of cheese soup (430 g), two thin rye bread (10 g) and some vegetables (cucumber and tomato for a total of 110 g) - 295 kcal.
But I had problems with dinner. I hadn't thought of anything in advance, I wasn't in the mood for the evening and, accordingly, there was no inspiration to cook something for myself.
The best solution for me was - an omelet of two eggs with homemade ham (100 g) and a tomato (100 g).
It turned out to be a dinner for 350 kcal.
Since I have dinner with my family at 17 o'clock (everyone is going home by this time), later in the evening I drink tea with dried fruits.
Today tea with 30 g of dates - 110 kcal. I ran out of all dried fruits - I have to buy.
During the day I got 1220 kcal. As planned, I slightly reduced the calorie for today after yesterday's spree by almost 2000 kcal.
I follow a drinking regime and drink about 2 liters of clean water a day. Is it really necessary to drink water? It's up to you to decide whether you need it.
But after almost all my life I believed that tea and other drinks were enough for me, and I did not need clean drinking water - the liquid enters the body anyway - I felt the difference.
I need water and I will continue to follow the drinking regime, because water has saved me from many problems (the swelling first of all went away, which is most important).
Have a great weekend everyone!
Reminder.
A video recipe for an open meat pie with whole grain flour.
Cataloglinks to recipes.
Cribfor those who are just trying to lose weight on a calorie deficit.
Skin carewhen losing weight.
Cheese soup recipe.
Oatmeal recipe.
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"!