🍒13.07.2020
Good day to all of you, good mood and delicious weight loss!
How to lose weight by counting calories? In short, the answer is below👇
And if you want to study the information in more detail, want to try, but do not know where to start, then at the end of the article there is a link to a cheat sheet for beginners and other useful articles.
Everything has already been stated more than once, it remains only to read and understand.
The only thing I want to draw your attention to today is the calculation of your deficit.
Yes, it is very convenient to use calorie counters (for example, sieve 30) when calculating the calorie content of the diet. And many simply indicate their parameters in the meters, choose the type of weight loss (and most choose the fast one !!!) and get an underestimated calorie intake. And then they refer to the fact that the counter calculated the deficit for them.
Don't do that.
The counter has been calculated based on your data and the conditions that you yourself have chosen. Read carefully and think carefully when you check the boxes.
The best option is to calculate your rate using the formula. Exactly the norm. This can be done online, there are many counters on the Internet. I am guided by the Harris Benedict formula.
And only then, from the resulting norm, subtract only 15%.
You will end up with a deficit that is easy to maintain, a deficit that you won't starve, and that your favorite treats will fit in (you rarely indulge yourself).
Yes, you will not lose weight quickly, but you will lose weight, and not break down and gain weight again.
And I will move on to my day and the menu for the day.
I finally baked myself a whole grain rye bread. I was in such a mood that I did not want to bake bread. And if you are not in the mood for baking, it is better not to take it - 99%, which will not work.
And today one of my favorite breakfasts is sandwiches on whole grain bread (70 g) with butter (10 g) and lightly salted chum salmon (100 g).
Breakfast for 470 kcal.
How many controversies were there two years ago in the comments about these sandwiches.
How many prophecies I began with that I would never lose weight if I eat bread. However, not a single prophecy came true🤔.
And advice to replace one complex carbohydrate (whole grain bread) with another (porridge) is generally beyond my understanding. What for? Tell me: why change your favorite complex carbohydrates for complex carbohydrates that you can't stand and don't eat too much (I'm talking about porridge)?
I needed a hearty breakfast because we decided to catch the last sun before the promised cold snap.
We had already had breakfast, but the sun was in no hurry to please us, and I had already sat down to work, we made other plans.
However, closer to 10 o'clock the sun suddenly came out. Although the air temperature was about 20 degrees, we still decided to change plans again and went to the quarry to sunbathe and possibly swim.
Only I dared to swim, but the water was surprisingly warm. The beach was slowly filled with people, but I managed to take a few photos in the serene silence.
By lunchtime the sun began to disappear again, and it was time to go home. My husband has a vacation, not me, and gradually a lot of things to do.
I returned home very hungry after active rest by the water.
I had a snack on berry pie with blueberries and raspberries (150 g) and green tea.
Snack on 235 kcal.
And a little later than usual, everyone had a summer beetroot dinner.
Today I have as much as 600 g of beetroot (more broth than "thick") and 40 g of sour cream.
Lunch at 195 kcal.
After lunch, set to work.
Roofing felts so worked on me, felts beetroot, which brought few calories, but after an hour and a half, I was hungry.
As a result, I took 100 g of fresh cucumber and almost 100 g of salted chum salmon - total 200 kcal. And I really like the combination of cucumber and lightly salted fish. No photo, I forgot and was in a hurry to get back to work.
For dinner, chicken breast, which I fried in a non-stick pan with spices (black pepper, salt, dry garlic and Caucasian herbs) and vegetable salad (total weight of vegetables 200g) seasoned with 30g sour cream.
Dinner for 320 kcal.
Total for the day 1420 kcal. I have drunk more water than the norm.
Judging by the evening weather, the weather forecasters did not lie and today was the last relatively sunny and warm day, and the summer ceases to please us with the weather, the rains begin.
Probably many are glad that the heat has gone and a cold snap comes? Tired of the sun?
Before, with a weight of 100-130 kg, I did not like the heat. One had only to move a little and then just sweat out. Are you familiar? But now everything is different. And in the heat I feel good and have forgotten what it means to sweat. And how many things were simply forgotten, but before that caused a lot of problems.
Reminder.
Video recipe for a good blueberry and raspberry pie:
đź“ŚCribfor beginners to lose weight on a calorie deficit - I tell you where to start.
âť—âť—âť—Cataloglinks to recipes.
Skin carewhen losing weight.
Learningcount the calorie content of the finished dish.
Salted fish recipe.
Whole grain rye bread recipe.