Ogólnie miałam wczoraj binge bo przez ostatnie dwa tygodnie jadłam po 400 kalorii 😋, ale przytyłam tylko 400 gram więc thanks god, nie przejmuje się będę jadła tak tak przez ostatnie dni, może zwiększę limit do 500, mam nadzieję że schudne do tej 50 przed wigilią 🫸🫷
below: tips, d1et (+ recipes), & w0rk0ut
reupload bc the last one disappeared for some reason
❤︎₊ ⊹ studying is soo important and sometimes dis0rdered e4ting gets in the way, so we have to do everything we can to avoid brain f0g while maintaining high grades!
tips:
make sure you’re getting enough electrolytes! you can do that by drinking lots of sparkling water (or still if you don't like the taste)
eat nutritious foods! some good l0w c4l options are fruits and veggies, eggs, berries, and more
sleep is soo important to keep your brain running!! try to get at least 9 hours or more every night + sleeping helps with avoiding f00d cravings!
even if you don’t e4t the rest of the day, you need to have a protein rich breakfast! that way, you’ll have plenty of energy and your blood sugar will remain low, so you’ll feel satisfied for longer
exerc1se is a must! every time you feel brain f0g coming, go on a walk!! you have to move your body, whether it's for 10 minutes or an hour (more on that below)
caffeine is your best friend! drink your coffee without sugar, but feel free to add a pinch of cinnamon instead!! if you don't like your coffee black, pour in some milk (either almond, coconut, or oat)
dress warm and comfortable!! being sk1nny means being cold all the time and you don't want to get sick!
don't beat yourself up for e4ting. we all make mistakes and sometimes we just have to listen to our bodies and prioritise our wellbeing. just do better next time.
— ❤︎₊ ⊹
d1et:
❤︎₊ ⊹ breakfast
coffee with almond milk and a pinch of cinnamon (20 c4ls) + two poached/boiled eggs with vegetables (160 c4ls) or 250g greek nonfat yogurt with berries (160 c4ls)
❤︎₊ ⊹lunch
have two rice cakes, with a tablespoon of greek yoghurt each and use fruit/vegetables as toppings (100 c4ls) + green tea with lemon to help with digestion (0 c4ls)
❤︎₊ ⊹ dinner
100g canned tuna (strained of water), cucumbers, tomatoes and bell peppers (170 c4ls) + lemon or cucumber water (0 c4ls)
❤︎₊ ⊹ snacks
choose any three (all are 50 c4ls)
40g green olives
thinly sliced cucumber with 25g sour cream
loads of veggies
one sliced apple with cinnamon
rice cake with strawberries/raspberries
cucumber with eggwhites
bunch of berries and a piece of dark chocolate
70g frozen grapes
cucumber with 60g greek yoghurt, season with red pepper flakes
total: 650-700 c4ls
— ❤︎₊ ⊹
workout:
try to walk at least 5k steps every day, focus on low impact, fat burning workouts like pilates and yoga, and remember to drink plenty of water
my w0rk0ut routine
❤︎₊ ⊹ abs
— 25 leg lifts
— 25 stretch crunches (regular crunch, but arch your back when you lay down)
— 30 russian twists
— 2 minute plank
❤︎₊ ⊹ legs + butt
— 100 side leg lifts (on each leg)
— 50 lunges (25 on each leg)
— 50 fire hydrants (each side)
— 50 butt kicks
— 30 squats
— 25 hip thrusts
❤︎₊ ⊹ arms
— 50 arm circles
— 20 arm pushes (forward)
— 20 arm pushes (upwards)
fav youtube workout channels
— move with nicole
— lilly sabri
— madeleine abeid
— growwithjo
— daisy keech
— gloria song
alright, that's it for now. taking requests, so please lmk what you'd like to see next <33
