1200 calories per day is the daily calorie requirement for weight loss. Creating a calorie deficit in this way is the cause of weight loss (weight loss).

Breakfast.

Cook oatmeal in milk and water in a 1:1 ratio.

Add a little sugar and salt. You can add cottage cheese and a spoonful of syrup or a spoonful of honey to the finished porridge.

Dinner.

Boil the chicken broth and, as soon as the soup is ready, remove the chicken and add the peas (just rinse with water several times).

Cook until fully cooked, then separate the chicken and add to the soup. Add herbs and spices to taste. The soup is ready to serve.

If you don't like soup, you can make meatballs with buckwheat porridge.

Dinner (evening).

Protein salad with shrimp for dinner is very tasty and healthy.

If you don't have shrimp, you can use chicken.

Boil the shrimp for 3 minutes and the chicken egg for 10 minutes.

Finely chop the tomatoes (for salad).

Chop cabbage to desired size.

Place the eggs and cabbage on a plate, top with boiled eggs cut in half and peeled shrimp. Season with salt and pepper and add a little olive oil.

These amazing meals will not only help you lose weight, but will also make you healthier.

Enjoy your food and stay healthy.

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You've probably tried to eat a lot, but nothing worked? Oh, how I understand you.. I’ll try to help you in this matter and tell you what you did wrong.

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Tip 1: Eat more calories.

Tip 2: Mode.

Tip 3: Eat healthy fats.

Tip 4: Physical activity.

Tip 1: Eat more calories.

Eat more calories than you move.

I can assume that if you are a thin person, then you walk a lot and quickly. Don't rush, walk slower, because life is beautiful.

How to count calories?

For men: 10×weight (kg)+6.25×height (cm) - 5×age (g)+5.

For women: 10×weight (kg) + 6.25×height (cm) - 5×age (g) - 161.

Tip 2: Mode.

The most important thing in gaining body weight is your food intake.

Make your own daily routine when it's convenient for you to eat. It is recommended to eat up to 5 times in medium portions and snacks. It’s important not to overload your stomach to the point where you can’t even breathe, you don’t need to do this, and even more so it’s dangerous for your health.

Tip 3: Eat healthy fats.

Not only are they good for the body, but they also prevent fat loss.

Regular consumption of healthy fats also prevents health problems (heart disease).

Here's a short list of healthy fats:

• Walnuts.
• Pumpkin seeds.
• Olive oil.
• Avocado.
• Red fish.
• (Faty fish contain huge amounts of omega-3 sources).

Tip 4: Physical activity.

Exercise and eat more calories than you burn.

It is recommended to do basic exercises:

• Push ups.
• Pull-ups.
• Squats. (this is the blog author’s favorite exercise). By the way, squats use the most muscles in our body. I recommend paying more attention to squats in order to gain muscle mass. After all, squats are not only about legs and quadriceps. Squats use the core muscles of the core, back, and spinal stabilizer. The heart muscle also works very well in squats.

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Only the most practical and valid tips for losing weight. Have you been overweight for a long time? Nothing helps? Then let's figure out how to fix it..

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Tip 1: Calorie deficit.

Tip 2: There is no need to rush anywhere.

Tip 3: Pay attention to the amount of protein you consume daily.

Tip 4: Aerobic exercise.

Tip 5: Don't forget about strength training.

Tip 1: Calorie deficit.

It has been proven that the fewer calories you consume per day, the more your body fat decreases. The body begins to mobilize stored fat for survival.

An experiment was conducted in the USA in which more than 30 people were asked to consume an average of 1,200-1,600 calories per day. During this experiment, all participants lost from 80 to 50-55 kg over six months.

Tip 2: There is no need to rush anywhere.

Have you heard this expression?: If you hurry, you will make people laugh.

Everything needs to be done gradually, since excessive weight loss is harmful to health. It is recommended to lose weight by 1.5 kg per week.

Of course, if you are overweight, the rate of weight loss will be faster.

At first the speed will increase, but after a while it will slow down.

Tip 3: Pay attention to the amount of protein you consume daily.

During weight loss, it is recommended to consume 1.5-2 g of protein per kilogram of body weight.

Tip 4: Aerobic exercise.

Always do aerobic exercise.

Walk or run a lot.

Whether it's an hour, an hour and a half, or two hours, burn enough calories during that time.

But in practice, it doesn’t matter what the aerobic activity is, what matters is how long you do it. The longer you exercise, the more calories you burn.

Tip 5: Don't forget about strength training.

In addition to running and fast walking, you need to signal the muscles in your body to move.

Muscles burn the most calories.

If you don't signal to your body that you need muscle, muscle will be used up faster than fat.

I recommend three exercises:

• Squats.
• Push ups.
• Pull-ups.

You may also be interested in this article - How to get rid of food addiction? (binge eating)

There you will find even more tips about losing weight.

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Do you know why I called it addiction? Because food addiction is no different from drugs, alcohol, or gambling addiction.

People have been eating junk food in large quantities for years, but they don’t notice that something is wrong, and they only notice it when it’s no longer possible to walk and exist normally.

People who suffer from this addiction, for them food is the purpose of their life, they think about it until they fall asleep, and when they wake up they immediately remember it.

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Where do the roots come from??

If you do nothing, what could happen?

How to deal with this?

Where do the roots come from??

Mainly from childhood, since a small child is exposed to violence, bullying, etc. The child begins to close himself off from the world and seek solace in food.

It is also not uncommon for a child’s parents to drink, quarrel, and ultimately get divorced.

For a child, this is an emotional nervous breakdown, so there is a defensive reaction, they begin to eat more and go into their mysterious reality.

If you do nothing, what could happen?

The knee joints will begin to constantly hurt and wear out due to the constant load on them. (arthrosis of the knee joint) When you are overweight, your heart works hard, every second there is a risk that your heart will not withstand the load. It is necessary to take immediate measures to bring your health back to normal and not die. If you are 20-25 years old, due to problems with obesity, your body inside will feel like it is 40-50, you will not be able to live to old age and your family will bury you.

How to deal with this?

• You need people around you to stop feeding you sweets and junk food. Agree, it's hard to lose weight when someone eats a hamburger and you eat lettuce? All family members should adhere to proper nutrition, as well as morally support you in this.
• You should eat a high protein, low carb diet of 1200 calories per day.
• Don't snack, this is very important!
• Changing your lifestyle, yes, it will not be easy for you to do this, but your family and close circle of people should help.
• Aerobic exercise, walk and move more. (Don't lie on the couch) I recommend walking 20-30 minutes a day.
• Drink water. How to calculate how much you need to drink? Water = body weight (kg) × 30 ml, that is, if a person weighs 60 kilograms, then this is 1.8 liters per day. 60 * 0.30 = 18.
• Do not hesitate to visit a psychotherapist, since all problems start from childhood, a psychologist will be able to find the right approach and help you. (it really works, just try it, the main thing is don’t be afraid of help)
• In severe cases, bariatric surgery may be required. Bariatric surgery is the surgical change of the stomach, intestines, or both organs for the purpose of weight loss. This operation is very popular in the USA and is performed by Dr. Nowzaradan. His clinic is located in Houston, and everyone in the city knows about his clinic.

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