I am 30 years old, 180 in height and weighing 84 kg. I feel very bad with this weight. I used to work out very intensively in the gym and weighed about 72 kg. I started working almost 2.5 years ago and I am still getting fat. I have gained 10 kg (sedentary work). After work, I run for about 45 minutes every second day. I do not follow any diet, but I eat little and he althy products. In the morning, 1 graham bun and cottage cheese. Around 12.00 an apple or other fruit. I drink 2 coffees with milk without sugar per course. In the evening (18.00) I eat a soup cooked on a quarter of a chicken with vegetables or another (tomato, barley soup, broth, cucumber) + plus fruit. Instead of soup, sometimes grilled fish with vegetables. Every day I eat almost the same except Saturday and Sunday (semolina in the morning, potatoes with steamed meat for dinner, fruit in the evening). I don't eat sweets because I don't like them. I don't know why I'm getting so fat. I ride my bike for 30 minutes every day.
Please eat fruit only in the morning, preferably until 12.00, in small portions, approx. 200 g a day. Please do not eat them between meals. For all non-fruit meals, add broccoli, cauliflower, radishes, and paprika. Meals are to be eaten every 3 hours. In between, please drink lemon water. In terms of physical activity, cycling should be extended to 55 minutes daily.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Katarzyna PryzmontKatarzyna Pryzmont - dietitian, psychodietician, owner of the ATP dietary office. He specializes in losing weight for adults, conducts workshops and lectures on motivation when changing eating habits, among others. "How to deal with temptations while losing weight". More at www.katarzynapryzmont.pl
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