🍒17.10.2020.
Good day to everyone, warm autumn and delicious weight loss!
For a long time I thought that losing weight was very difficult and almost impossible for me, because I could not change my eating habits.
I sat on diets, and having received at least some result, returned to my usual diet and immediately gained weight again and even more than it was. And often the result was minimal, because it is difficult to resist when everyone is eating around, it is difficult to endure hunger and restrictions. And hello breakdown.
But that all changed when I tried calorie counting. No hunger, no breakdowns in 2 years, and most importantly - minus 63 kg.
At the moment, my weight is 69 kg and I keep it, increasing the calorie intake and accustoming the body to more calories than it is used to recently.
To lose weight, I have observed and still maintain my calorie deficit (gradually raising the calorie intake and reducing the deficit).
But periodically I spend days loading. On days like this, I don't count calories, I don't go in deficit, and I eat whatever I want from those treats I miss. Naturally, on such days I eat within reasonable limits, and do not pounce on all food in a row.
Thanks to such days, we let the body understand that the restriction in energy (calories) is not forever, we swing the body. By loading, we prevent our body from getting used to the deficit and adapting.
If the body gets used to the deficit, rebuilds all its processes and adapts them to less energy, it may happen that we stop losing weight on our deficit.
At the beginning of my journey, I was afraid to spend such days and did not give my body a rest from the deficit. And now I understand that my fear made it difficult for me to lose weight.
In addition, such days are good as psychological relief to avoid breakdowns.
Nevertheless, on the basis of the calorie deficit and the balance of the BJU, we monitor the quality of food, its fat content and calorie content. And sometimes you really want to pamper yourself with some delicious, harmful, fatty, high-calorie.
And if you do not allow yourself such a treat - once, the second time, then the third time you can simply break loose and all the efforts, all the work will be down the drain. The jam will begin.
When we know that we can relax at least once every two weeks, this gives strength to stay on track.
For myself, I have identified two types of rest from the deficit - these are:
- loading day, which I spend every 2 weeks,
- cheat mil (one meal in which you can eat something that does not fit into KBZHU). Cheat Meals can be held once a week at will.
This Saturday I just had a loading day. I'll tell you about it as an example.
Breakfast is normal. Sandwiches on whole grain bread (45 g) with avocado (25 g), carp ika (35 g) and cold smoked pink salmon (35 g). She ate sandwiches with green tea.
Out of habit I counted breakfast - 300 kcal.
In the morning I figured out some household chores and then we went for a walk. There was no rain, even sometimes the sun peeped out - they decided that we should take advantage of the moment.
We didn't go far, we decided to see what kind of park is located nearby. Usually we go for a walk to Moscow, but it's still cool outside for long walks.
I took some photos for you, scroll through:
And we were in Pekhorka Park. I liked how they made the embankment, a very good playground for children - there is where to roam, there are many places to relax, there is where to eat. Summer in the park, in my opinion, is very cool.
While walking in the park - they froze. It felt like it was getting colder before our eyes.
We were planning a few days ago to indulge in rolls on the weekend. We stopped for rolls, bought a huge set and hurried home to the warmth.
Lunch with rolls turned out to be late and smoothly flowed into dinner while watching a movie. With rolls, I tried homemade chokeberry tincture with cherry leaves - it turned out very tasty. By the way, someone tried the tincture already, did I give the recipe? How do you like it?
In the evening I drank only green tea with fruit marshmallow.
Here's a boot day I got today. And they walked well, and ate rolls heartily, and watched the films. Such a sincere day came out, a family one.
How is your entrance going? What have you pampered yourself with?
Reminder.
Oatmeal cookie 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.👍 TOPdinners, TOPdinners.
🔥We help the skin to tighten while losing weight.
✅✅✅Article "Acquaintance" with photo "before" and "after" from subscribers.
Peking cabbage and ham salad recipe.
Jellied meat recipe.
Chicken breast recipe under the tastiest cap.
French Apple Pie Recipe - Lots of apples and little flour.
I just share my experience of losing weight, talk about my menu, life, share photos of walks in beautiful places. I advise nothing and no one, always seek advice from specialists.