🍒21.06.2020.
Good day to all and delicious weight loss!
For a long time now, I have been blogging about my weight loss experiences. We can say that in front of the subscribers I lost 60 kg.
Now my weight according to the last check weighing, by the way, jointly with subscribers, which also lose weight on a calorie deficit, is 71.8 kg.
Throughout the entire time of blogging, based on my experience, going through mistakes and realizing them, I try to convey to you the most important thing - do not starve! Do not underestimate your calorie intake, limiting yourself in food so much that you want to break loose and give up everything.
Do you want to lose weight faster? But fast doesn't mean good. Losing weight quickly (especially with a weight over 100 kg) will lead to sagging skin and may even affect health.
Reading your comments, I often see that many make the same mistakes that I did in my time. How often something like this catches the eye: "The calorie counter counted a deficit of 1700 kcal for me, that's so much! Can I sit at 1200? "
And it doesn't bother anyone that when they did not count calories and ate for pleasure, their daily diet was most likely more than 2500-3000 kcal.
For fun, count how much you ate on a typical day, just honestly writing down all those cookies and a couple sweets, as well as what the child ate or just took with him out of boredom, in addition to the main meals. You will be surprised and the deficit of 1700 kcal will not seem large to you. You ate so little before, but for some reason you got better.
And how many girls write that they sit on 1000-1200 kcal, but the weight does not go away, and if you eat a little more, it generally creeps up. Of course, how do you want? First, the body was put into a stress and survival mode, it slowed down all its processes, including metabolism - he needs to somehow survive on the amount of energy that he is given, and now you want something from him also get. He will not give you his strategic reserve in the conditions of survival.
Let's be rational about everything. Just a 15% deficit from your norm will trigger a comfortable weight loss. There is no need to rush here.
And I am very grateful to those of you who share your experience in the comments and say that only after increasing the calorie intake, the process of losing weight improved.
Move on to my Sunday and the menu.
For breakfast I made rolls of lavash (45 g) with 5% cottage cheese (100 g) and suluguni cheese (60 g). I also added dried basil and garlic.
It turned out breakfast for 425 kcal.
Yesterday we walked up so much that today even my legs hurt a little. We decided that we would spend Sunday at home, and the weather did not please us, it was raining all night and the morning was cloudy.
We rested, watched the TV series.
I had a snack at the usual time, at 11 o'clock - rye bread (30 g) with squash caviar (100 g) and added 100 g of cucumbers to crunch them while watching the movie.
Out on a snack 220 kcal.
For dinner, I cooked chicken broth, and also boiled hard noodles separately, cooked snack tomatoes.
Lunch - a plate of soup (350 g) with boiled vermicelli (70 g), snack tomatoes (used: 220 g of tomato, 40 g of soft cottage cheese, 5 g of mustard, 1 boiled egg and 5 g of garlic). And bread (I have 2 pieces of 40 g), which I dried in a dry frying pan and rubbed with garlic.
I got lunch for 445 kcal.
During the day, I also ate 10 g of almonds - 60 kcal.
After lunch, the sun shone, the weather beckoned to take a walk, and despite the fact that we still felt tired in our legs, after our yesterday's adventures, we went for a walk. Well, it is impossible to stay at home on a day off, and even in such a wonderful sunny and not hot weather.
A few photos from the walk, scroll through:
There weren't that many free calories left for dinner.
I warmed the chicken breast under a fur coat (I cooked a lot of it, I still eat it) and cut 220 g of cucumber.
Dinner for 270 kcal.
As a result, 1420 kcal per day came out. She actively drank water.
For the sake of interest, I weighed myself this morning to find out how correctly I feel my body. Yesterday, after a walk in the very heat, it seemed to me that all the water that I had drunk during the day would not be enough and in the morning there would be swelling.
There were no too strong edemas, but the scales showed plus 1.5 kg - this suggests that the body still has a supply of fluid.
That is why today I actively drank water to remove the excess.
I would like to draw your attention to such moments. It's summer, heat and weight gain in seemingly empty space shouldn't scare you if you're on a calorie deficit.
A little less water, a little hotter outside, sweat more - all this leads to fluid retention in the body and, accordingly, the scales show us this.
Have a good working week and sunny weekend for everyone!
Reminder.
Video recipe for pita rolls with cottage cheese and cheese:
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.
Recipe for chicken breast with a fur coat.
Snack tomato recipe.