Slikovit dokaz da za "mršavljenje" možda trebate jesti više, a ne manje

F.P.

Zadnja nadopuna: 12:08, 12. listopada 2017.

Slikovit dokaz da za "mršavljenje" možda trebate jesti više, a ne manje

Tekst se nastavlja ispod oglasa

Foto: Instagram

VEĆ nekoliko puta dokazana teza. Ovaj put potkrijepljena slikom kao čvrstim i jasnim dokazom.

"Da bismo izgubili na težini, moramo stvoriti kalorijski deficit. To je jednostavna računica, ali treba paziti da taj manjak ne bude prevelik. Oni koji se svjesno odluče izgladnjivati dijetama od po 800-1200 kalorija dnevno neće postići nijedan cilj. Možda će se stanjiti, ali će izgubiti obline i mišićnu masu pa ako vam to nije cilj, ako vam je cilj stvoriti ljepšu figuru svog tijela, tad ćete se razveseliti kad vam kažemo - možda ćete morati jesti više". napisala je pod ovim praktičnim postom stanovita Nessa.

"Razgovarajmo o hrani i kalorijama", započela je svoju lekciju ova lifterica njemačko-luksemburškog porijekla i jedna od onih koje su shvatile poantu te umjesto kilograma, izgubile viškove na mjestima gdje im je smetalo. Bez imalo gladovanja.

What do you eat when you are on cut? I got this question so many times over past 3 weeks, so today it’s high time for my new FOOD DIARY 🤗😍 As you see it does not vary that much from my food diaries when I was maintaining body weight because it’s not my intention to do a drastic cut. Basically I decreased a bit of my calories intake and I totally cut on treats. And I don’t mean sushi or other healthy treats, I will still have them in moderation 🍣✔️ What I cut off are: ice creams, cookies and all treats with sugar because they are my weakness and I am pretty sure I gained here and there because I wasn’t strict enough on them. And why I am TOTALLY cutting them off for 2-3 months? Because I want to reach my goals as soon as possible and unfortunately when you’re aging, you’re not blessed anymore with a metabolism of 20-years old girl. Actually I am not complaining, it’s not that bad but this is just a fact 🤗 But now back to my food diary from yesterday. Here is what I had: 1. 🍎 Breakfast part 1 - bulletproof coffee with raspberries. 2. 🍎 Breakfast part 2 - scrambled eggs (4 egg white and 1 whole egg) and cherry tomatoes. 3. 🍎 Lunch - red and yellow peppers stuffed with quinoa, beef, avocado oil, onion, garlic and tomato sauce topped with a bit of parmesan cheese. 4. 🍎 Pre-workout meal - whole wheat spaghetti pasta with home made bolognese sauce (ground beef, onion, garlic, tomato sauce, olive oil, fresh basil and lots of herbs). 5. 🍎 Post-workout meal - basmati rice, beef steak, steamed green asparagus, lettuce with olive oil and yellow cherry tomatoes. 6. 🍎 Dinner - whole wheat bread with bresaola ham, spinach, avocado and tomato. Total of 1'831 calories 📝😁 I had my legs session followed by short cardio and I burned 700 calories 🏋🏼‍♀️😅 It was a tough workout but I enjoyed it so much. I am very happy with my overall balance of calories in and out yesterday. Please, note that I burn that much calories only when I train my legs, my usual session is 300-500 burned calories. Any questions in regards to my nutrition plan on cut? Ask below in the comments👇🏼 Thank you guys for all your support ♥️😙!! #nutrition #lunchbox #fooddiary #macros

Objavu dijeli Nessa (@nessasphere) Lis 1, 2017 u 11:05 PDT

"Puno ljudi me pita kako sam to napravila te kako da i oni uspiju kao i ja. No to je teško pitanje jer ovisi o mnogim stvarima: težini, visini, dobi, koliko ste aktivni tijekom dana, koliko često i koliko intenzivno vježbate i što je vaš cilj."

"No svakako je lako procijeniti koliko biste trebali jesti, s naglaskom da nikad ne jedete manje od potrebnog. Kad vidim da ljudi jedu 800-1200 kcal, to me ozbiljno plaši. Nećete dobiti dugoročne rezultate s ovom količinom kalorija. Vaše tijelo treba dovoljno goriva da se osjećate dobro, da biste mogli pobijediti izazove i ostvariti ciljeve. Što ste aktivniji tijekom dana, trebat ćete jesti više kalorija samo da biste održali težinu. Normalno je da, kada želite izgubiti masnoće, smanjujete unos kalorija. Međutim, trebali biste to raditi pametno".

Let's talk food and calories 👀🙌🏼 I get lots of questions about how much you should eat. It is not easy to answer this question. It depends on a lot of things: your weight, your height, your age, how active you are during the day, how often and how intensive you workouts are and what your goal is. But one is definitely easy to estimate. It's how much you shouldn't eat. You can't starve yourself ‼️ When I see people saying that they eat 800-1200 kcal, this seriously scares me. You won't get any results on a long run with this amount of calories. Your body and you need enough fuel to feel good, to take challenges and to achieve goals. Let's start the calculations with RMR (Resting Metabolic Rate), basically the amount of calories you burn when at rest (or in different words - you need to stay alive). The more active you are during a day, the more calories you should eat to maintain your weight. It is normal that when you want to lose fat you decrease your calories intake. However, you should be smart doing that. Don't put your body in a high calorie deficit straight from the beginning of the process. You will not have much to cut later on when you hit a plateau and you don't see any progress anymore. I would suggest starting at 10% of your calorie intake caloric decrease per day for a few weeks. If you look at my progress on the pictures, it happened mostly because I changed my eating habits (and started to workout out). In 2015 my eating was a total mess. There were days I forgot about food (too much work and stress) or I could eat the whole box of donuts only for lunch. When I switched to linear calories intake per day my results rushed. And the consistency and regular eating was the key. If you are now at a very low calorie intake and you don't see progress, try to eat more. It may be a little bit difficult at the beginning, you may gain weight but when your body adjust to it, you will see only benefits 💁🏼♥️🤗 #transformationtuesday #transformation #lifting #heavyweights #girlswholift #beforeandafter #ageisjustanumber #nutrition #eatbetternotless #bbgprogress #screwthescale

Objavu dijeli Nessa (@nessasphere) Lip 14, 2017 u 12:09 PDT

"Nemojte stavljati svoje tijelo odmah od početka u visoki kalorijski deficit. Radije to drastičnije smanjenje unosa kalorija ostavite za period kad vam se tijelo privikne i više ne bude pokazivalo napredak, a do tad predlažem da počnete smanjivati oko 10 posto kalorijskog unosa dnevno i toga se držite tijekom nekoliko tjedana.

Tekst se nastavlja ispod oglasa

Ako pogledate moj napredak na slikama, to se dogodilo tek nakon što sam promijenila svoje prehrambene navike i počela vježbati. U 2015. godini moja je rutina bila nestabilna, jela sam kad sam mogla i što sam stigla, ponekad sam zaboravila jesti, a potom nadoknađivala propušteno. Nekad i punom kutijom krafni."

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 👇🏼🤗

Objavu dijeli Nessa (@nessasphere) Ruj 25, 2017 u 1:06 PDT

Sve dok nisam shvatila da su dosljednost i redovita prehrana ključni za uvođenje potpunog reda u organizmu. Bez imalo gladovanja.

Zato, ako i vi muku mučite s viškovima, a dijete s izgladnjivanjem ne čine vas nimalo zadovoljnima i nemate rezultata, možda biste i vi zapravo trebali početi jesti više. Naravno, uz pravilnu vježbu i s pravilnim obrocima.

Samo bez gladovanja!"

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#fitprva #dijeta debljanjem #kalorijski deficit #pravilno mršavljenje

Slikovit dokaz da za "mršavljenje" možda trebate jesti više, a ne manje

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