V4pingandst4rvingg - Ana (the Irony)

body dysmorphia is soooo weird bc how do I look the same at 52kg as I did at 63kg... what do i ACTUALLY look like???

I would rather have a flat stomach than a fat ass tbh

heyy 💗✨️ today my vacation is over and my classes are finally back, i'm starting the 7th semester of college and med school in Brazil lasts 6 years, so i'm officially on the second half of my studies 🥳

by the way, i made my lunches for the week (: each one has 167kcal and 24g of protein

2024 Victoria’s Secret Mood Board 🌷🩰🪽

"I don't get why you're so sensitive over food!" says the "healthy mom" who's been subtly fat shaming you forever.

its 2:46am and i'm studying and i caught myself craving something sweet so i did one of my favorite recipes and decided to share:

1. base: mix 20g of your fav whey protein (i used white chocolate flavor) with some water until it turns creamy, then add as much seedless grapes as you wish (i normally do 40 to 70g of grapes)

2. chocolate coat: melt 15g of the chocolate you like the most (i used 40%) in the microwave then add non fat natural yogurt (around 20g to 35g)

↳ i recommend freezing it for half an hour, it makes it even better

in total it has around 210kcal and 17g of protein, depending on the ingredients and measurements, which makes it waay more filling than straight up eating a lot of chocolate or candies, healthier and (almost) guilt free - and it really is delicious

girl omad

What's the importance of a good sleep routine on weight loss?

↳ you should try to get at least 7 hours of sleep a night

1. hormonal regulation: lack of sleep can disrupt the balance of hunger related hormones (ghrelin, the hormone that controls hunger and leptin, the satiety hormone), which leads to increased appetite and may cause binging episodes

↳ a study made in the US found that extending sleep duration by just over an hour could reduce daily caloric intake by around 270 kcal in overweight adults

2. physical activity: lack of sleep for itself can lead to fatigue - as we eat less than normal, it worsens our "natural" fatigue - and decreased motivation to engage in physical activities and day-to-day activities as well

3. regulation of cortisol levels: cortisol is a hormone and it's production is related to stress, which increases when the body doesn't get enough sleep and undermines the body's ability to utilize fat as energy source during fasting - also it difficults fasting, as high levels of cortisol increases hunger

....but:

↳ fasting can also lead to an increase in cortisol levels, making it harder for you to fall sleep, so if you plan on breaking your fast i'd recommend eating 2 to 3 hours before bedtime - so your body has the time do digest, gradually declining cortisol levels, but without giving enough time for your body to feel hunger, which would increase cortisol again - and eating too late can also lead to cortisol spikes

i ate a tea spoon of a coconut sweet my mom left in the fridge (it was all it had left), then i found a little condensed milk in an old can, anyways, it triggered me

but God knows how i had a glimpse of consciousness and realized i was eating a slice of cheese WITH creamcheese on it like ? i just looked at it and said nope - i'm assuming my little binge had around 200kcal and i'm laughing at myself