🍒23.08.2020.
Greetings! I wish you a good day, good mood and a comfortable, tasty weight loss!
For your reference, a quick introduction to calorie-based weight loss:
It happens that the weight stands still and does not want to go into any. Before we panic, complain about wide bones, hormones and so on - let's make sure we are missing the following points:
- began to engage actively in the gym, respectively, muscles gain in volume and weight, and fat is burned (but fat is lighter than muscles and therefore the result is not visible on the scales).
- changed the diet and there was a water retention in the body - it takes time for the body to adapt to new circumstances for it.
- the water-salt balance is disturbed - you drink little water.
- ate something very salty or very sweet and a lot. Allow yourself a cheat mil or even a boot day. In these cases, water retention can occur. Remember that water is not fat and will go away quickly after returning to your normal diet.
- you actually spend less calories than you consume with food (this can be self-deception, incorrect counting of KBZhU, ignorance - everything that leads to overeating).
I'll tell you about my menu for the day.
Breakfast today is a strange assortment of foods. All because there were muffins with ham and vegetables, but there were only 140 g of them and for breakfast only muffins were not enough for me. Therefore, I supplemented breakfast with a chocolate casserole with peaches (115 g), which I ate a little later with tea.
It turned out breakfast for 465 kcal.
After breakfast I went to the computer, I had to do a little work, although it was Sunday afternoon.
And in between work, I had a snack on a sandwich with avocado and cold smoked pink salmon pate. I still had an avocado for 1 time (a ripe avocado spoils very quickly, so I had to use it as soon as possible).
I mixed 60 g of avocado and 40 g of pink salmon and spread the resulting pate on a thin piece of whole grain bread (20 g).
Happened 235 kcal for a snack.
Closer to dinner I went to cook. I wanted to stuff the peppers and feed everyone. The peppers were stuffed with minced turkey breast, to which I added a little jasmine rice, onions, salt, pepper and a pinch of oregano with marjoram. Stewed peppers, pouring tomatoes in their own juice, adding a little water and garlic, lavrushka and allspice at the end.
It turned out very tasty, aromatic and spicy.
For lunch, I have 400 g of stuffed peppers with broth and 40 g of yogurt. Lunch at 285 kcal Not high in calories, but very satisfying.
After lunch, I drank tea with 40 g of fruit marshmallow (these are 2 things of the very "our" 🤣) - 105 kcal.
I sometimes deceive myself, I say I drank tea with two sweets, but I ate only 105 kcal. What a fine fellow😂.
Today we have wonderful weather, the sun shines all day, warm, only the wind is strong enough.
And after lunch we decided to take a little walk in our forest, to reach the quarry. Scroll through the photo:
We walked well, it's a pity my fitness bracelet sat down and I left it at home, but our usual route is about 8 thousand steps.
For dinner, I finished the last cutlet of minced turkey breast with cottage cheese (130 g) with 250 g of stewed Chinese cabbage. And tomatoes (100 g) with 5 g of olive oil.
Dinner went out on 290 kcal.
In total, 1380 kcal were obtained in a day. B - 100, F - 55, U - 126.
In addition to counting calories, my helpers in losing weight are:
- water (I try to drink at least 30 ml per 1 kg of weight),
- physical education (walking, cycling, strength exercises at home, plank).
And also do not forget about skin care.
Reminder.
Video recipe
📌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.
👍 TOPbreakfast, TOPsnacks.👍 TOPdinners, TOPdinners.
Recipe stuffed peppers with cottage cheese and cheese.
Pate recipes: from tuna and cottage cheese, mushroom pate, pâté with avocado and tuna, beetroot.
Recipe chakhokhbili.
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