How to lose 18 kg in six months using calorie counting: personal experience

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Pulling yourself together and taking into account each piece is not as difficult as it seems.

Background

To begin with, I was not always complete. In childhood and adolescence, she ate what she wanted. I noticed the first changes in the region of 24-25 years. Perhaps it was the fact that I started working from home. Then I just went to a fitness club and, without changing the diet at all, lost 8 kg. Then she got married, gave birth, and managed to keep the weight without any problems.

In 2014, my husband was offered a job abroad. These were positive changes, but I was worried. So much so that I had to go to the doctor and drink pills for nerves. And I am one of those people who lose weight from stress. As a result, I lost about 6 kg, bought clothes one size smaller and posted happy photos.

After the move, I thought: they say, I'll return my usual weight, and that's it! A new country, delicious food, no stress: I started to gain weight and at first did not attach any importance to it. In the first year, I gained about 10 kg. I went to a fitness club, but there were no results. All the acquaintances said: "Change your food." Oh, well, how can you give up sweets! Three years later, I had 18 extra pounds, I was ashamed to look at myself in the mirror. I decided it was time to do something.

Is it difficult to count calories

Two of my friends have successfully lost weight by counting calories. The principle is as simple as two pennies: you need to consume fewer calories than you spend, as a result, the body will consume fat reserves. I replied: "This is not for me, too difficult." I do not like to limit myself, I do not want to endure hunger, I can not imagine how you can weigh each ingredient. What if I don't eat at home? But she didn't want to be complete either.

I installed the My Fitness Pal app, again on the advice of my friends.

Application not found

There is a popular analogue - FatSecret, and there are plenty of others. But you need to choose the service that has the most users. This means the widest base of products and dishes.

From the very first day it became clear that there is no "tin" in the calculation of calories. My Fitness Pal knows all the products that are sold in stores in any country, you can write in any language. There is also a barcode reader.

With ready-made meals, too, nothing complicated. The program knows everything: at least shawarma, at least risotto, at least cutlets. Obviously, your chicken soup is different in calories from what someone added to the program. So what? The purpose of calorie counting is not to calculate everything with scientific precision. And in not overeating. A rough estimate is already good.

Of course, it's important to know the weight of the portions. A kitchen scale will help with this. At first I did not have them, I figured it out by eye. Here is a slice of bread about 20 g, here is a bowl of soup about 300 g, and so on. In the first month of calorie counting, I lost 4 kg, which speaks of the benefits of even rough calculations. And you will get used to it: you can weigh food for a couple of months, then you can determine portions by eye.

Some people are confused that My Fitness Pal gives a lot of options when searching. And the calorie content of the same dish / product may differ. This is fine, I choose the average.

Pay attention to the units of measurement. Most often it is 100 g, but there may be a different weight or one package, one piece … Let's say you add pasta, the calorie content is indicated per 100 g, and you have 120 g. In the "number of servings" field, write 1, 2. If would have been 40 g, then 0, 4 servings.

The application remembers all found products and further prompts. As a result, it takes seconds to count calories!

How to calculate your calorie limit for weight loss

When you start it for the first time, My Fitness Pal determines the optimal calorie intake for you. Interested in your height, weight, activity level. Asks what the goal is - to keep weight, lose weight, gain weight - and how quickly you want to achieve it. Depending on this, it gives out a number. I started with 1,580 kcal, lost weight perfectly - minus 2–4 kg per month.

I do not recommend setting unrealistic goals: the program can give you a limit of 1,200-1,300 kcal. It will be difficult to stick to it, do you want to constantly suffer from hunger? This is harmful, and the likelihood of breakdowns with such a diet is high.

The quieter you go, the further you'll get. About 1,500 kcal is the best option.

And the program also offers to subtract calories from the eaten. I do not do this. The rate is already calculated based on your activity. There are more active days, but there are also less. In addition, the calories burned (running, exercising) cannot be accurately calculated.

My Fitness Pal takes into account not only calories, but also the composition of products: proteins, fats, carbohydrates. The program praises if you eat right, and makes comments if you exceed the norm for fats, sugar and other not very useful things. For those who want to maintain the perfect balance of BJU, the application is great.

How I changed my diet

Do you know what is good about calorie counting? This is not a diet that somehow restricts (some foods do not eat, do not eat after so much, and so on) and requires cooking according to recipes. You can eat everything. At least cakes. But strictly within your limit. Here it turns out that it is unrealistic to keep within it with cakes. One small piece - 400-600 kcal. And, for example, stewed vegetables with chicken - about 300-400 kcal. At the same time, after the cake, already after 2-3 hours, you want to eat again!

I refused sweets. These are cakes, and chocolates, and cookies, and fruit yoghurts, and rolls. There are a lot of calories, little sense. She changed her mind about snacks. I used to buy chocolate bars, curd snacks, sweet yoghurts. Now - kefir, but it is better to be patient and eat normally at home. Introduced more vegetables into the diet. For the rest, she ate the same as before, but reduced the portion size.

Was it difficult to limit yourself? Perhaps the first couple of weeks. And then the body got used to not being fed "for slaughter" anymore, and began to be content with what they were given.

It is very important to drink a lot. A little hunger? Drink hot tea or water.

Should I arrange a cheat meal?

You decide. I was strict with myself: if I lose weight, I lose weight. And no "once a week I eat what I want." One time you give yourself a break, another, and in the end you will score. Count calories every day, keep within the norm every day (plus or minus 100 kcal is not scary).

Did you get a chocolate bar at work? No thanks. Have you called for a visit? You can "save" on breakfast-lunch and have a hearty dinner. But it is better to refuse dessert - the world will not collapse.

And keep in mind: alcohol is high in calories. For example, a couple of glasses of beer - about 500 kcal, like a full lunch or dinner.

My results and weight maintenance

At first I lost 3-4 kg a month, later - 1-2 kg. I trained three times a week. In six months, I regained my normal weight, and in another three months I reached ideal. The best motivation is when you see a beautiful figure in the mirror, when friends compliment you, when you buy new clothes two sizes smaller, when you feel physically better.

I have lost 18 kg and have kept the weight. Am I still counting calories? Yes. And I will do it all my life (as well as train). I raised the limit to the "support" level - 2,000 kcal. After six months of deficit, that's a lot! I can afford large portions, desserts. But in moderation, the main thing is not to overeat, that's why I think. And it's also important not to eat if you don't feel like it, because this is a direct path to overeating.

If you also have a problem that I had, then I want to say: it's easy to take on yourself, to give up sweets too (you can return it later), to keep track of what you eat with a smart program is easy. The first results, the delight of friends will delight. You will feel better, feel more cheerful and confident. And it is not at all necessary to count calories - choose the method of weight loss that suits you best. Good luck!