🍒05.12.2020.
I was often asked what weight I want to stop. Lately, I don't even think about weight, about any specific figure. It is important for me that I am satisfied with my well-being and the reflection in the mirror.
But sometimes in our discussions a topic arises with you - how to determine what weight should be, to whom weight should an individual person strive.
And I decided to read information on this topic and this is what I found.
The well-known formula for the ideal weight "Height minus 110", which was invented by the French anthropologist Paul Brock already in 1871, for a long time was popular and even now many are oriented.
However, modern nutritionists are very skeptical about this formula, since it does not take into account the individual characteristics of each person, for example, muscle mass. We all know that muscle is heavier than fat. And people who have built up a decent muscle mass will not fit into the ideal weight according to this formula.
As it turned out, a lot of formulas for ideal weight have been derived, but they are not widely used.
Currently, one of the most relevant formulas is the formula for calculating BMI: weight divided by height squared. For women, the optimal BMI figure ranges from 19 to 24.
I decided to calculate my body mass index using the online BMI calculator:
On the upper limit, but still, my weight now corresponds to normal body weight. I deliberately indicated 69 kg, because 68.4 (this is my weight now) could not be indicated, a round figure was needed. 68 kg my hand still does not rise to write - it's too early.
And this is what happened a little more than 2 years ago:
And all this thanks to the control of nutrition with calorie counting.
As an example of nutrition based on calorie counting and BJU, I will show my menu.
I have a strange relationship with a casserole of cottage cheese and lavash. I remember about her in the evening, when I am already resting. So last night I remembered about the casserole and realized that I wanted it for breakfast. I was not too lazy and went to knead cottage cheese, lavash, egg and cherry. I put it in the oven, turned on the timer and went to rest again. It took only 5 minutes of my time.
But in the morning I have a delicious curd casserole-cherry pie - 300 g - 390 kcal.
Saturday was not a day off for me. My husband has urgent work. And in order not to waste time in vain, I also decided to do business in my free time.
All day I will finish what my hands have never reached. Yes, I will edit different videos. If they don't distract.
Yesterday I cooked it - today, on the one hand, it is free of cooking, on the other, again, the computer is in front of me.
For a snack at 11 o'clock, I ate 100 g of Korean carrots and weighed 25 g of cashews. She ate nuts gradually, trying to stretch them.
Snack including nuts - 215 kcal.
For lunch, I got 315 kcal. This is a soup with chicken meatballs with potatoes and noodles from TSP, as well as a sandwich on toasted bread (30 g) with liver pate (50 g).
I left more calories for the evening. On Saturday nights we usually stay up late and don't want to stay hungry closer to night.
Who normally falls asleep on an empty stomach? I think very few people.
I had dinner with baked chicken thigh (100 g) with vegetable salad (150 g total weight: cucumber, tomato and greens), seasoned with 5 g of olive oil.
Dinner - 280 kcal.
And 3 hours before bedtime I drank green tea with 200 g of a casserole with cherries - 260 kcal.
I don’t remember whether I told you or not that I simplified the casserole recipe a little and got a lower calorie content, and in my opinion, the taste did not suffer. Now I take 150 (instead of 200g), g of cottage cheese, 1 egg (instead of two) and 50 g of lavash (instead of 100 g).
I'll leave the original recipe in a reminder at the end of the article.
And the result of the day is as follows: K - 1455, B - 110, F - 61, U - 106.
Today I read that daily physicalexercise for at least 10 minutes rejuvenates the body and helps burn up to 300 kcal.
I doubt very much that 10 minutes of charging will help burn 300 kcal. Apparently it's not in vain that "up to" 300 kcal is indicated. But this is how to spend these 10 minutes and what to do to burn 300 kcal? okay 300, at least 150 kcal?
But the fact that a light morning exercise gives a boost of vivacity for the whole day and helps to keep the body in good shape, one cannot but agree.
It was also said that exercise can be replaced by walking and that oxygen helps break down fat.
In any case, moderate physical activity will always play a positive role both for weight loss and for the benefit of the body as a whole.
Delicious and comfortable weight loss everyone!
Reminder.
Video recipe for fried cheese salad and video recipe for carrot cookies:
📌📌📌Cribfor beginners to lose weight on a calorie deficit - I tell you where to start.
❗❗❗Cataloglinks to recipes.
Skin care when losing weight.
Learning count the calorie content of the finished dish.
👍 TOP breakfast, TOP snacks.👍 TOP dinners, TOP dinners.
🔥We help the skin to tighten while losing weight.
A selection of New Year's recipes: salads, second courses, snacks.
Hepatic pate recipe.
Cherry casserole recipe.
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.