You don't have to starve to lose weight. I eat deliciously and satisfyingly and lost 60 kg in 2 years. My menu for the day.

🍒10.06.2020

Good day and delicious weight loss to everyone!

Already so many articles I have written explaining how a calorie deficit works, how to count calories. I even made a cheat sheet for losing weight and leave a link to it in every article. But all the same, questions are raining - how to lose weight, how to count calories.

Once again, briefly (for details, see the cheat sheet for beginners, link to it at the end of the article).

Each of us has a calorie intake. It is individual for everyone and depends on a number of parameters: weight, height, age, physical activity.

The rate can be calculated in any online calculator - look for the "calorie rate counter" 👉 indicates your parameters in it в you can calculate and you're done. They've counted everything for you! Now you know your calorie / energy rate, which is necessary to maintain vital functions.

To lose weight, you need to eat with a slight deficit from the norm. Enough 15-20% of the deficit.

And even counting calories is nowhere easier. Download the calorie counter application to your phone - there are many of them for every taste. He writes down his food in it, the counter calculates everything itself.

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Well, you can't do without scales.

How to find out the calorie content of foods? On the packaging of any product, not only calorie content is indicated, but also BZHU.

There is nothing difficult - there would be a desire. We control our food, eat tasty, satisfying and with a small deficit. And slimmer!

No hard, hungry diets.

Turn to the menu for the day.

Today I wanted to get up early, but I woke up only at 7-30.

Having studied the weather forecast for the next week, I realized that if I don’t go to our career to sunbathe for a couple of days, I can remain a "white toadstool" 😂.

Therefore, I wanted to get up early, have breakfast and arrive at the quarry by 9 o'clock (fortunately, by bike there is no more than 10 minutes drive).

But everything turned out an hour later, somehow I overslept.

For breakfast, I made myself a quick snack tomato (as I call them). I used 180 g of tomato, 1 egg, 25 g of sour cream, did not add garlic in the morning. And a couple of cheese sandwiches (45 g) on ​​whole wheat bread (25 g).

Breakfast came out on 400 kcal.

And after breakfast, I found a swimsuit (which is decently big already, but there is no other) and went to the quarry.

And people are already swimming in full! But I didn't dare. I was able to enter the water up to my knees, then it seemed to me very cold water. Another time😉

For two hours I allotted myself time for sunbathing and the way back and forth.

I definitely take a bottle of water with me. I drank a liter of water in the quarry - this is half of my norm. And I ate an apple about 100 g - 50 kcal.

That year, at the beginning of June, I went to the quarry every morning for a week or a half every day and swam for half an hour, and then home and work.

In the morning it was just me and the fishermen at the quarry. And when I was about to go home, the people were just pulling themselves up - just in the very heat.

And then the weather turned bad and summer was very rare in real summer.

I hope the sunny days will last longer this year.

At home, I had a snack with a cucumber (100 g), on which I put cold smoked pink salmon (60 g) - 120 kcal.

I love this combination - a cucumber and a fish. Another would be to grease a cucumber with curd cheese, but did not bother.

And drank green tea.

At lunchtime, we ate sorrel cabbage soup (380 g) and added a sandwich to the cabbage soup - a piece of bread (40 g) with squash caviar (60 g).

Lunch went out on 270 kcal.

After lunch, I weighed myself 30 grams of peanuts and went to work, making up for everything that I didn’t change in the morning, having arranged for myself a rest.

Peanuts - 165 kcal.

I spent the afternoon at the computer. Had to take a break to cook dinner. And after supper I did some more work.

For dinner I boiled buckwheat and cooked chicken thigh fillet in tomato-sour cream sauce with vegetables.

Dinner - 120 g buckwheat and 150 g chicken thigh fillet stewed with vegetables.

Happened for dinner 385 kcal.

In just a day 1390 kcal.

And in the evening I tried a tiny piece of chocolate nut pie, which I baked with my own for tea. Quite a small piece, I think there is no more 50 kcal it was - I baked such a cake for the first time and I wondered what it tasted like.

Water drinks well in hot weather.

It's time for those who cannot establish a drinking regimen - get down to business. Indeed, now the body needs water more than ever.

How are you doing with the weather? Happy sunny days? Did you manage to swim on the weekend or, like me, avoid cold water for now?

Reminder.

Video recipe for snack tomatoes:

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.

Whole grain bread recipe.

Sorrel cabbage soup recipe.

Recipe for baked cheesecakes with banana.