🍒28.07.2020
Good day and delicious weight loss!
I have tried many diets, but each time the weight either returned, or I broke off from another hungry diet, without finishing what I started. And the only way that helped me get rid of a huge amount of excess weight is by counting calories. There were no breakdowns, no desire to quit everything in more than 2 years. Comfortable tasty weight loss, without hunger and harm to health.
In order not to explain every time how to start your weight loss journey on a calorie deficit - brief information:
At your request, I made a selection of screenshots with a little explanation to make it easier to deal with the SIT 30 calorie counter, which most people use.
So. After you enter your data in the profile: age, height, weight, set the goal (weight loss) and the type of weight loss (slow or normal), indicate your physical activity and choose the calculation of the norm from the current weight, the counter will calculate your deficit. In this case, it is no longer necessary to subtract 15%.
In the tab meals can be divided by time - breakfast, snack, lunch, afternoon tea and dinner.
Next, go to the "Diary" tab, press the big plus at the bottom of the screen. A series of symbols appear: add food, add load, add water, etc. We press to add food.
In the top search bar, we are looking for the product that we want to record. For example, I'm looking for "my bread" - this is bread that I added to the counter according to my recipe (I'll tell you how below).
I type "my bread" in the search bar, select it and a plate appears in which you can select a meal (breakfast, snack, lunch, etc.), indicate the weight of the product. We press add and the product appears in your diary with the calculated KBZHU. We do the same with the rest of the products and dishes. We select them in the "add food" tab.
Scroll through the photo:
If you do not find any product or KBZHU in the counter, indicated in the counter differs from KBZHU on the package, you can always add a product by clicking on the "add product" tab, naming the product and specifying its KBZHU from the package. And then choose the one that you yourself added in the list of products.
In addition, you can and should create your own recipes when you prepare meals. We choose to create a recipe, name the dish, click on the plus and add the products we use and their weight. Having prepared the dish, we weigh it and indicate where it says "total weight" - the weight of the dish that we got. We save. Now your dish will also be on the list, which can be found by its name.
In the reminder at the end of the article, there is a link to an article on how to calculate the KBZhU of a finished dish. In this article, you will find a video on how to create a recipe in sieve 30.
It's actually very simple if you study the counter by trial and error, try it and see what each icon means and what follows.
And now I will turn to my menu for the day.
In the morning, I really wanted caviar sandwiches. Well, we are not bourgeois and we have carp caviar😂.
Yesterday I forgot that I ran out of my whole grain bread and did not bake myself a new portion of bread.
But she didn't change her mood for breakfast due to the lack of whole grain bread. I took ordinary Darnitsky bread (50 g), curd cheese (30 g) and carp caviar (45 g).
Breakfast turned out only for 270 kcal. But I was counting on this, because yesterday I baked cottage cheese baskets with blueberries and they left me 2 things for today, which I planned to eat for a snack.
Today I have a quiet working day. There is no need to go anywhere, the urgent household chores have been redone, the food is prepared for several days - you can work in peace. Which is what I did after breakfast.
During work, I had a snack with cottage cheese baskets with blueberries (180 g) - 260 kcal.
For lunch I have a bowl of soup 400 g - 255 kcal. And you must also eat the mackerel that we accumulated over the weekend. 70 g of mackerel and 25 g of whole grain bread (I allotted 10 minutes after breakfast to knead the dough and send the bread to the oven).
It turned out lunch for 470 kcal.
After lunch, I did a little work and still went to the store, although I was not going to go out today. And all because I urgently needed a "miracle anti-fat remedy", which Tatyana advised in the comments one and walked a little, otherwise walking on an ellipse simulator is not as interesting as walking down the street😉, and the weather wonderful.
Dinner - 120 g of boiled buckwheat and 230 g of breast, stewed with mushrooms in a creamy sauce - 410 kcal.
In just a day - 1410 kcal.
Don't forget:
- drink water (30 ml per 1 kg of body weight),
- take care of the skin (to help it tighten),
- do exercises, walk more,
- love yourself and enjoy life😉😘.
And advice on losing weight from Buska: first turn your head to the left, then to the right. Repeat the exercise every time you are offered food:
Reminder.
Video recipe
📌Cribfor beginners to lose weight on a calorie deficit - I tell you where to start.
❗❗❗Cataloglinks to recipes.
Skin carewhen losing weight.
Learningcount the calorie content of the finished dish.
👍 TOPbreakfast, TOPsnacks.👍
Recipe for a quick pita roll with cottage cheese, pear and apple.
Recipe for chicken pie with cabbage and mushrooms without flour.
Consultation with specialists is obligatory.