30.01.2020.
Good day everyone!
If you looked at my page, then you are in one way or another interested in the topic of losing weight.
And I'm glad I got you interested.
As far as I can remember, I have been struggling with being overweight. Sometimes this struggle was successful. But somehow imperceptibly my success ended and I had to look for new ways to lose weight.
That only I did not get up with myself! I tried all the diets, starved for weeks, then left the hunger strike for another week. Needless to say, I ruined my health. And overweight, he stuck to me more and more. The tougher the diet was, the more extra pounds stuck after it.
But I changed my mind and decided to rationally approach the issue of losing weight. And in the spring it will be two years since I changed my lifestyle, switched to proper nutrition and lose weight on a calorie deficit.
Calorie deficiency is the only way that helped me lose weight. At the same time, the weight goes away systematically, slowly and without health problems. I will say more, health has become much better than it was!
The good thing about a calorie deficit is that by removing only 15% of the daily amount of calories we need (and each of us has it individually), we will lose weight. At the same time, our diet will be balanced, satisfying and tasty.
I will give an example of my menu for the day. I want to say right away that every day is individual and depends on my mood and food preferences. Today I wanted this kind of food, and tomorrow it will be completely different. But every time I fit into my deficit and maintain a balance of protein, fat and carbohydrates.
My breakfast today is sandwiches on whole grain bread (50 g) with boiled beef tongue (90 g). And green tea.
Breakfast turned out to be 260 kcal.
We have a holiday for the family - so we indulge in a delicacy.
Today is the whole day at work. You don't have to go out on business, just me and a laptop. Boring and routine.
At work I had a snack of persimmon (140 g) and drank green tea with 20 g of 75% chocolate.
Turned out on 200 kcal snack.
For lunch, a cheese-pumpkin soup (400g) was waiting for me and for some reason I really wanted beets (70g) with a drop of garlic and PP mayonnaise (10g). I really want to - I will not deny my body. But - everything is within the framework of KBZHU!
Lunch went out on 450 kcal.
Today my menu is not quite right. The breakfast is low in calories, and the lunch is quite hearty. It should be the other way around.
But this will not affect the process of losing weight, it has already been tested many times. The main thing is the balance of proteins, fats and carbohydrates and adherence to a calorie deficit.
But here's a classic dinner - protein and vegetables.
For dinner, 200 g of chicken cutlets and vegetable salad with cherry, bell pepper and cucumber (only 150 g), seasoned with 10% sour cream (20 g).
It turned out for dinner 380 kcal.
Total for the day 1290 kcal and in the evening with tea a couple of dates - 40 kcal.
We must add a drinking regimen (30 ml per 1 kg of body weight) and at least a little physical activity to the control over nutrition.
With a lot of weight, you do not need to rush "into the pool with your head" and run to the gym for training with a coach who will drive you so that you will not have enough strength. Exercise is good, but think about your health, your joints, your knees, your heart.
It is enough to connect active walking for an hour and a half, to do physical education at home.
And as you lose weight, add even more physical activity.
But without nutritional control, no sport can help you lose weight.
On Friday, I have another control weighing, I wonder what it will show.
And we will complete our flash mob on joint control of results in a week. This I remind you about the flash mob)).
I hope you haven't forgotten about it and observes KBZHU and a calorie deficit, so that you can then boast of your results in two weeks?
Reminder.
A video recipe for an oat-banana cake with apples and cinnamon is a great replacement for cereals for breakfast:
Recipe cheese pumpkin soup.
Recipe whole grain bread.
Recipe pancakes pizza.
Recipe PP lasagna.
Recipe pea soup with smoked flavor.
Recipe PP tiramisu.
Recipe lightly salted fish.
❗❗❗How to start losing weight? You here.
Thanks for your time and likes.
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I do not pretend to be a PP expert. Just sharing my experience. I am "OkoloPP"!