Over the past 3-4 months, I’ve gained a couple of kilograms. Once I hit 65.6kgs, I knew I needed to stall the burden acquire. I fell of the wagon primarily as a result of I fell sick after which there was some journey after which there was the ten 12 months marriage ceremony anniversary and principally I finished being acutely aware of what I used to be placing in my mouth and abdomen.
This time round, it has been a complete lot simpler to do that. First time, in 2015, I used to be utilizing a diary and a pen. Now, I’m utilizing the MyFitnessPal app. I’m utilizing the free model. I don’t plan to make this calorie counting a life-long follow. I’m doing it for a couple of months to get again to my base weight after which I’ll see what I can do additional to both preserve the burden and perhaps even acquire some muscle.
I began the calorie counting two weeks in the past and wrote the next on my social media channels.
I placed on about 5 kgs over the past 3-4 months. Stress consuming. Consuming beer or wine virtually every evening. Sweets galore. Journey and many others. I used to be at 61/62kgs. Ideally wished to be at 58. Has climbed to 66kgs. Utilizing MyFitnessPal to maintain monitor. 1400 energy per day solely. I’ve been monitoring for 3 days already. 1st day I used to be over by 500 Cal as a result of I wished to eat that total bar of chocolate and have a bottle of beer.
Subsequent day was higher as a result of I used to be ready. 300 Cal below. In the present day I’m touring however as a result of I’m conscious and acutely aware, I ought to have the ability to maintain it at 1400.
BREAKFAST : 400ml complete cow milk espresso with 3tsp brown sugar. About 160 energy. Often I’ve 300ml however at the moment I’m touring so I upped it a bit for greed. And I received’t be having espresso or milk subsequent two days.
Lunch Salad : quinoa + lettuce + rocket + goat cheese 😍 + purple & yellow bell pepper + spring onions + cucumber + tomato + lime juice + salt. About 260 energy. Once I don’t have a busy out of house day, I’ll have the identical salad for lunch and dinner. I can’t eat salad with out goat cheese. I’m undecided if I’ll have the ability to stick with it however salad 3 days every week is simple to plan for and make. For the remainder, I’m pondering of mutton and brown rice. Haven’t but checked out energy. Let’s see.
How I Depend Energy
This weighing balance was given to us by my mother-in-law, as a marriage present. Suffice to say, it has been put to good use over time. The battery is well accessible on Amazon India and the machine weighs even minute quantities of meals. I weigh every part earlier than cooking / consuming it. That is clearly solely attainable in the event you’re cooking and consuming at house. When consuming out, it’s a guessing recreation of estimates, which can also be okay.
The Salter model doesn’t appear to be accessible in India however Amazon India does have all kinds of digital weighing scales for the kitchen.
105 grams of cooked quinoa, as seen on the MyFitnessPal app, is 127 energy
Then I add the salad on high of the quinoa. In order that’s about 400 gms of salad. Whereas I used to be making the salad, I weighed every of the elements and discovered their caloric values and now I estimate accordingly. 400 gms of salad is about 92 energy. The full salad I made was about 2785 gms and 633 energy in complete.
And eventually, I add the goat cheese on high of every part else. In order that’s about 38 gms of goat cheese. Now the goat cheese packaging comes with caloric info, so that is calculate primarily based on the sticker.
100gms of goat cheese is 247 energy. So, 38 gms is about 94 energy.
I didn’t use any oil whereas cooking the quinoa or within the salad, this time. In any other case, I exploit Avocado oil, which is about 124 energy per tablespoon. I’m not avoiding fats in any respect, simply making an attempt to verify I’m getting quantity of meals as nicely in order that I don’t really feel hungry too rapidly.
So. That is my lunch. A complete of 313 energy.
Breakfast was 300 ml complete cow milk + 2.5 tsp brown sugar + espresso. Espresso has zero energy, so complete was 117 energy.
I’m left with 970 energy for the remainder of the day. If I add some train to it, then I CAN eat extra if I really feel prefer it. Often I don’t.
I’m consuming every part so long as I’m capable of maintain it below 1400 energy per day. That is primarily based on my BMI / age / top and many others.
The final two weeks
I’ve already misplaced 1.5 kgs, which is vastly encouraging. I do have an issue with ingesting water although, so I have to be cautious about how I’m dropping the burden. I weigh myself solely as soon as in a fortnight. Weekly weighing doesn’t work for me as a result of the modifications are too small after which I beat myself up.
Hopefully, I can embrace SOME type of train as nicely. I’ve began listening to fiction within the type of audio books once more, so some strolling round is certainly in my future.
Salad Recipe
Spring onions + cucumbers ( the darkish inexperienced selection that may be eaten with their pores and skin ) + purple bell peppers + yellow bell peppers + tomatoes + lettuce + arugula + onion + goat cheese + lemon juice + salt + quinoa.
I add the quinoa and goat cheese solely when I’m able to eat salad.
To offer you an thought of portions, right here’s what the present batch of salad has in it :
Spring onions 347 gms : 97 cal
coriander 80 gms : 18 cal
Arugula 160 gms : 40 gms
Purple & yellow bell pepper 690 gms : 214 cal
Tomato 500 gms : 90 cal
Lettuce 180 gms : 27 cal
Cucumbers 740 gms : 111 cal
Onion 88 gms : 35 energy
Will attempt to doc the method on the weblog additional to maintain monitor of progress.
See the Well being tag on this weblog for beforehand shared experiences and options.
