‘Don’t skip meals, make food your friend not your enemy and remember, eating more is the key to losing more and looking better’
When trying to slim down and lose fat, all too often we think we need to be avoiding food and trying not to eat. But it really isn’t as simple as that, as one fitness influencer has explained.
Food is your friend not your enemy 💟🙌🏼 I believe that if there is anything that people completely overlook, it is the nutrition aspect of living a healthy lifestyle. Most of us, when it comes to eating healthy, think about a bowl of salad with grilled chicken. But is it enough to reach your goals? Definitely not. Unknown to most people, one of the biggest reasons they don't get results they aim for, is simply NOT eating enough. When people start their fitness journey, they add a lot of cardio to their daily routine and cut calories way too low to get results faster. But that is actually working against them. Your body is a smart machine. When you're not eating enough, it sort of panics and you can send it into a starvation mode. Your metabolism slows down because it doesn't know when and where its next round of calories is coming from 🤔💭 The process of fat-burning stops and no real progress is being made. This kind of plateau can push some people to eating less and at the end it leads to real problems you can't recover easily from. There are many physical actions your body takes when you’re not eating enough calories but there are also mental ones. Eating less usually means feeling frustrated, you’re hungry, you lose your motivation and simply give up. Is it what you really want? I started to see my first results, only when my food routine changed for better: 5-6 well balanced meals, linear daily calories intake of 2'000-2'200 and meal preparation. I exercise at least 5 times a week usually before heading to work. I turned on my metabolism, I constantly progress, I look leaner although I gained weight, I am stronger and I feel great 😍 My body knows it gets healthy food every 3 hours and do not need to conserve energy. Building muscle, weight lose or body recomposition is a patience game. It takes time and consistency to make it work 🙏🏼 Don’t skip meals, make food your friend not your enemy and remember, eating more is the key to losing more and looking better ✌🏼️✅ A huge THANK YOU to @thisisinsider and @popsugarfitness for reaching out to me and spreading the word about how important it is to eat enough ♥️ #transformationtuesday #nutrition
Luxembourg-based Instagram star Nessa Sphere is on a mission to make clear that sometimes you need to eat more to lose weight.
“Food is your friend not your enemy,” she says.
How to eat and stick to your meal plan while traveling? My FOOD DIARY from today 🍒🥜🥗🌮😍 A little bit different than usual as I had to spend more than a half of my day in a car but still wanted to hit my nutrition. Definitely the best idea would be to take all of my food in lunch boxes but since I knew already ahead about my traveling plans, I decided to go for my weekly treat as my lunch and eat out in a restaurant. I also took my oatmeal in a box with me and two snacks 🤗 This is what I had in details: 1. 🍒 Breakfast 1 at home – one fried egg with some cheddar cheese, green olives, a few slices of bresaola ham, spinach, cucumber and tomato on side. 2. 🍒 Breakfast 2 on the go – oatmeal with banana, strawberries, almonds and a small piece of protein bar, all packed in a box. 3. 🍒 Snack 1 on the go – @womensbest vanilla protein shake. 4. 🍒 Lunch on the go – my weekend treat – sweet potato fries and fish tacos. 5. 🍒 Snack 2 on the go – @innocent Super Smoothie Berry & Protein and cashews. 6. 🍒 Dinner at home – whole wheat bread with cream cheese, spinach, hard boiled egg, avocado and cucumber. Total of 1’901 calories 🤗 I haven't done any workout today but I needed to walk for like almost 2 hours and at the end of the day my Polar watch showed my activity level at 140%. Not too bad 😅✅!! #womensbest #nutrition #lunchbox #fooddiary #mealprep #macros
After four years in the finance industry, prioritising her work not her health, Nessa had gained weight. But she then embarked on a new healthy lifestyle, started documenting it on Instagram, and now has 358,000 followers.
“Unknown to most people, one of the biggest reasons they don’t get results they aim for, is simply NOT eating enough.”
She explains that many people embarking on a fitness regime do tons of cardio and drastically cut their calories in the quest for quick results. But this often does more harm than good.
“When you’re not eating enough, [your body] sort of panics and you can send it into a starvation mode,” Nessa explains. “Your metabolism slows down because it doesn’t know when and where its next round of calories is coming from.”
Your body then stops burning fat, and upon seeing a plateau in progress, this often leads to people cutting their calories even more.
“There are many physical actions your body takes when you’re not eating enough calories but there are also mental ones,” Nessa says.
“Eating less usually means feeling frustrated, you’re hungry, you lose your motivation and simply give up.”
Transformation ‼️ *Long caption alert* 👉🏼 What happens when you post a progress picture? First of all you get lots of positive feedback and it definitely encourages you to work even harder ♥️ You gain confidence and new energy to be able to continue to stick to your plan and in general you feel so much better 😍👏🏼 But there is also the another side of it. All of the mean comments ☠️🔛 I don't like to mark my picture with time frame because there is always someone saying: "It took you xxx weeks to achieve it??? I could have done it in x weeks!!" 💪🏼🤓 First of all, yeah, sure, prove it!! Second, my progress pictures do not necessarily mean I want to show my results following a specific routine during a specific time frame. Sometimes you simple show your progress over the whole fitness journey. And you have your ups and downs, you have weeks without any progress, sometimes you fell off the wagon and your body doesn’t change. Or maybe you finally got your dream body and over next months you are simply maintaining it? 👍🏼✅ Then there is always someone commenting: "You have no butt now!!" Oh really? I haven't noticed losing it, I am pretty sure it's still there. Yes, you definitely see the big butt obsession all over Instagram but does it mean, everyone needs to strive and work only for it? I like MY NEW BUTT and I am happy about it, isn't it what really matters? And there is another one: "Your underwear changed for better!!". Haha 🙈😂 That one always makes me laugh 😆 OK, let me explain you, it's not the typical underwear on the left. Those are seamless and comfortable panties I used to wear under my leggings while working out back in time. But hell yes, when you gain some confidence, you are definitely not afraid to show a little bit more. But still not my whole butt in lace thongs. If this is what you are waiting for – wrong address… 🙅🏼 And last but not least: “I prefer before!!” 😜 Remember, it's a matter of taste but I don’t necessarily feel a need to read it. As they say: ‘De gustibus non est disputandum’ ✔️ Love and peace ✌🏼❤️ PS. If you still have any questions in regards to my transformation, feel free to ask in the comments below 👇🏼🤗
Nessa has transformed her body but says that she started to see her first results when she changed her food routine to include five to six balanced meals a day, a calorie intake of 2,000 to 2,200 and meal prep.
“I turned on my metabolism, I constantly progress, I look leaner although I gained weight, I am stronger and I feel great,” she says. “My body knows it gets healthy food every three hours and do not need to conserve energy.