Everyone is welcome here! Kind and positive to you!
In my blog, I talk about my both positive and negative experiences of losing weight. I am sharing with you the mistakes I made so that you would not make them.
In addition, a sample daily menu will help you create your own based on your taste habits.
Let me remind you that I began to lose weight in May 2018 from 132 kg, switching to proper nutrition (about PP) and a calorie deficit. I am 38 years old and my height is 172 cm.
During this time, slowly, I have already got rid of 58 extra pounds and continue my path to harmony. Left just a little bit.
I made many mistakes along the way. The most basic is the underestimation of fat and calories.
Fats are very important for us (especially for women). This is one of the foundations of hormone synthesis. And the minimum amount of fat leads to a violation of the hormonal background, which can lead to the cessation of menstruation and the main function of the female body - to give new life.
I, at one time, came to my senses in time and increased the fat content in my diet to 55-60 g per day and now I try not to reduce them. I came to my senses when my hair fell and I had to save it, my skin became dry, no matter what I did. It's good that beyond the indicated problems, things did not go and I recovered.
About calorie intake. Having met on my way somehow a plateau (and not for the first time), which did not want to leave, I decided that it was necessary to overcome it with more physical activity and a decrease in daily calories. I went down to 1000-1200. This was the calorie corridor.
The plateau was gone, the weight began to go away. But then I got up again, because the body began to survive. He lost energy. And I understood that there was nowhere to reduce the calorie content further.
There was a period of recovery. I raised the calorie to somewhere around 1400-1450 kcal. I got used to it. The weight stood. And then at 1300 he started to leave again.
I still have a 1300 kcal deficit. Let the weight go slowly now, but I have nowhere to rush.
Today I decided to briefly describe the main problems that I encountered so that you do not make such mistakes.
I'll go to the menu.
For breakfast today I have scrambled eggs from two eggs and a piece of curd cheese roll (90 g). Of course, my now favorite green tea with jasmine, which I took with me to my laptop and drank later at work.
Breakfast turned out to be 410 kcal.
During work, I had a snack on sandwiches on whole grain bread (30 g) with butter (less than 3 g) and lightly salted chum salmon (45 g).
Snack - 185 kcal.
For lunch, I quickly cooked lentil soup in chicken broth.
For lunch, 350 g of soup and 50 g of chicken drumstick meat.
Lunch - 300 kcal.
After lunch, I went out for a short time on business, returned through the store.
Every time after the store I am surprised at the prices. I didn't seem to take anything extra. Only 2 dozen eggs, bread, lavash, potatoes, carrots, onions and little candy. And 700 rubles flew away unnoticed. It was possible not to take sweets... but then they would have eaten me for dessert)). The most interesting thing is that I even took sweets for the promotion, at a normal price... and the total is 700 rubles !!!
When I returned, I drank green tea with 40 g of dates - 140 kcal.
I've come to a period when I want to eat everything at once (and as luck would have it, again before the Friday control weighing).
I do not want vegetables and fruits at all. But at the end of the day I had only free calories left for vegetable salad and turkey pastroma.
Therefore, I calmed my appetite with some water and for dinner I ate a salad of tomato and cucumber (only 200 g), seasoned with a drop of vegetable oil and 150 g of turkey pastroma.
It turned out to be a dinner for 270 cal.
And in the end, in a day 1310 kcal.
Do not forget about the drinking regime. The norm of water is 30 ml per kilogram of weight. But if so much water does not fit in you, then there is no need to mock the body. At least try to get used to drinking clean drinking water. The water relieved me of edema in the first place.
You have asked for more frequent joint checkweighs.
I hope everyone weighed in today (Friday), and if not, then you have a chance - to weigh in on Saturday morning.
On Saturday, an article with my control weighing will be released, and in it you can again leave your results, as we did before the New Year.
And in two weeks we will look at our results, compare and hopefully enjoy them.
You say that such flash mobs for general weighing motivate you and do not allow you to relax.
So get involved in another flash mob! Success to everyone!
Reminder.
Video recipe for suluguni baked in lavash:
Recipe for baked apples with cottage cheese and cinnamon - here.
Oatmeal Banana Cake Recipe - here.
Lightly salted fish recipe - here.
Scolding Chocolate Cupcake Recipe - here.
PP Tiramisu Recipe - here.
Recipe for cottage cheese and apple pancakes - here.
Learning to count the calorie content of a finished dish on the example of a bread recipe.
Where to start losing weight - highlights.
Subscribe to my channel if you are interested in how I go my own way of losing weight on about proper nutrition.
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I do not pretend to be a PP expert. Just sharing my experience. I am "OkoloPP"!