🍒09.12.2020.
Good day to everyone who dropped by to visit me! Everyone wants to get rid of excess weight - comfortable and tasty weight loss!
It is thanks to the control of nutrition with the help of calorie counting and BJU that I succeeded in what I didn’t. to do with the help of various diets and even hunger strikes, namely, to lose weight and keep achieved result.
Today I want to talk to you about weight. How often, not seeing a minus on the scales, did you give up? Have you ever had such moments in your life?
Very often you write that you are trying to maintain a calorie deficit, go in for sports, but the scales do not have that cherished figure. On the scales, everything is stable or even sometimes the weight goes into plus. You are offended, you are upset. And in vain!
Because you can't just go in cycles in kilograms!
Other measurements must be used:
- Volumes. We embarked on the path of losing weight - they immediately measured their volumes. And it is better to measure not only the volume of the chest, waist, hips, but also the wrist, ankles, lower leg, shoulder. Fat can leave different places unevenly and not always in the first place from where we want to. If there is no change in the waist, it may be in the hips or chest, or arms.
- Clothing. Have you noticed that your clothes have become looser? So everything is fine, the process is underway! Is it easier to move, more activity? The process is underway!
And don't forget to ask yourself the question: Has it been enough time to see results? It often takes more than a month to see significant changes.
The process of losing weight is not always linear. Even if you are 100% accurate all the time, you will not lose weight at the same rate from week to week.
Be patient, set intermediate goals and never focus on weight alone.
You will succeed if you are in a calorie deficit!
As an example of a menu with KBZhU counting, I will tell you about my diet for the day.
The other day I bought an avocado. I dreamed of sandwiches with red fish and avocado. But the avocado is ripe, and I never bought the red fish.
But I had tuna in my stash in its own juice. Made ala a spread of avocado (50 g) and tuna (100 g). Spread on dried, still warm bread (75 g). How delicious it is!
And I also allowed myself coffee in the morning with 60 g of milk and 20 g of vanilla syrup.
It turned out breakfast for 440 kcal.
In such a spread, the main thing is to find delicious canned tuna. And of course, ripe avocado.
More and more I realize I want a toaster. Warm, crispy bread is so delicious! But a couple of times already the bread in my frying pan is burnt.
At work I had a snack with fruits: persimmon (120 g) and tangerine (110 g) - 115 kcal
For lunch, I warmed up the remnants of the former luxury - 100 g of boiled buckwheat and 200 g of beef goulash (the weight of the goulash with broth!).
It turned out lunch for 300 kcal.
Why do I constantly pay attention to the fact that the weight of the goulash together with the broth? There are those who like to count calories and not their food. But apparently he does not fully understand how this is done.
In its purest form, mathematics - the more broth - the less calorie content of the whole dish per 100 g.
Having prepared food for a few days on Monday, all this time I dreamed of those very lazy pasties. And for dinner, I prepared pasties with two fillings. I had one filling as in the recipe - minced chicken with onions and spices, but the second filling was mashed potatoes with mushrooms.
For dinner I ate one cheburek with both meat filling and potato filling - only 220 g.
Dinner turned out to be 330 kcal.
Today's menu is not thought out and not written in the counter in advance. Therefore, when I entered dinner on the calorie counter, I saw that I still had a decent amount of free calories and a huge lack of fat per day.
What to do? Cheese (50 g) and cashew nuts (25 g) came to the rescue - 300 kcal.
Why am I worried when I'm losing fat? Because I have already experienced all the problems that fat deficiency brings.
First, the skin begins to dry. Secondly, the hair is fraying. The hair was in trouble. I have already tried all the hair products that I knew and could afford, but my hair was falling and falling in huge quantities. This continued until in the discussions here we came to the conclusion that it is necessary to raise fats. As soon as I raised the fats to the recommended minimum, which is at least 55-60 g per day, the problems with the skin and hair began to go away.
After all, I, like many, did not know how to do it right and made mistakes. She underestimated the calorie intake, as a result, the fats were underestimated.
And I had to solve these problems. Therefore, now I try to talk about it more often so that you know what mistakes you can make and do not make them.
But understating fat can lead not only to dry skin and hair loss. The problems can be much worse! Fats are the basis of our hormones. Lack of the required amount of fat in the diet leads to hormonal imbalance and possible problems with women's "health".
Learn from other people's mistakes and take care of your health!
I know that among you there are those who are guided by the indicators of calorie counters and adhere to the KBZhU, which the counter indicated based on the parameters you entered. Note that calorie counters often underestimate fat. For example, the counter suggested to me to maintain 35 g of fat per day. What this led to, I told above.
As a result, my day turned out to be 1465 kcal. B - 113, F - 55, U - 132.
Do not forget about the rate of water (30 ml per 1 kg of weight).
Do you control the amount of fat in your diet?
Reminder.
Video recipe for lazy chebureks and video recipe for carrot cake:
📌📌📌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.
✅✅✅Article "Acquaintance" with photo "before" and "after" from subscribers.
Beef goulash recipe.
Pate recipes: from tuna and cottage cheese, mushroom pate, pâté with avocado and tuna, beetroot. Herring pate.Hepatic plow.
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.