Anamotivation - Blog Posts

My current affirmation^

I hate the weekends. I can never control myself.

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

my omad <3

100g of frozen strawberries and 15g of chocolate flavored protein powder (96kcal and 21g of protein)

78g is roughly how much fat you'll lose after one day in a 700kcal deficit, which sounds like nothing and you know you won't see it

but after 10 days in a 700kcal deficit, you'll lose 780g

and after a month, you'll have lost 2.34kg - stay consistent, restrict, and watch your body change <3

this is your reminder that 1g of fat has around 9kcal - this is how you calculate the deficit you need to achieve your goal

🎀 16.10 food log 🎀

• dinner (to break my fast):

strawberry-mango protein ice cream: 85g of frozen mangoes, 83g of frozen strawberries and 20g of white chocolate flavored protein powder (165kcal and 16g of protein)

total: 165kcal and 16g of protein

oficially 1 month since i relapsed

slowly but surely seeing some changes and going back to my skinny self 💓

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

• reposting because i got t-

when eating, why do i aim to eat at least 10g of protein per 100kcal?

↳ this means around 40% of calorie intake is protein based

1. increased satiation: protein makes you feel fuller for longer, helping in the initial stages of fasting. reducing calorie intake, reducing curb hunger/ binging, and improving insulin sensitivity*

2. boosts metabolism: protein digestion burns more calories than digesting carbs or fats, giving you a little metabolism boost

3. preserves muscle: protein helps maintain muscle during weight loss, keeping your metabolism higher - more muscle burns more kcals, even at rest

4. helps with muscle recovery: protein supports muscle repair (and i exercise almost every day, so i need a nice recovery)

*the better your body reacts to insulin, the better it regulates blood sugar levels, preventing sugar crashes (hypoglycemia triggers hunger because your body needs a fast source of energy to recover from it, and fast sources of energy usually include carbs and sugars), so eating more protein when you do eat literally means easier fasting

🎀 07.10 food log 🎀

↳ i'm so sad i got t worded 😭 but anywayss let's go

• lunch:

100g of grilled chicken breast, 30g of cauliflower, 30g of steamed broccoli and 35g of cooked carrots (194kcal and 32.8g of protein)

• dinner (post-workout):

77g of frozen strawberries processed with 15g of white chocolate flavored protein powder (94.8kcal and 11g of protein)

total: 288.8kcal and 43.8g of protein

• burned: