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Comer más (no menos) es la clave para adelgazar, según esta influencer

La 'influencer' Nessa Sphere asegura que, a veces, para perder peso no hay que comer menos, sino más (y mejor).

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©Película Sex and the City (2008)

©Película Sex and the City (2008)

La batalla contra las calorías parece estar llegando a su fin, incluso cuando el objetivo es perder peso. De hecho, para adelgazar, a veces comer demasiado poco es tan peligroso como pasarse, o eso cuenta la influencer luxemburguesa Nessa Sphere en su cuenta de Instagram, donde desde que, a sus 40 años, consiguió cambiar su cuerpo y ver verdaderos progresos en el espejo, siempre trata de concienciara sus seguidores sobre la importancia de alimentarse de manera saludable y, sobre todo, suficiente. 

 

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

Una publicación compartida de Nessa (@nessasphere) el

Además, en muchas de sus publicaciones trata de combatir también los prejuicios que giran en torno a las relaciones enfermizas con la comida: "La comida es tu amiga, no tu enemiga", explica. "La mayoría de nosotros, cuando se trata de comer sano, piensa en un plato de ensalada con pollo a la parrilla. ¿Pero es suficiente para alcanzar tus metas? Definitivamente no. Las personas comienzan a hacer ejercicio y reducen drásticamente las calorías para obtener resultados más rápidos. Pero eso, en realidad, va en contra de su cuerpo, que es una máquina inteligente. Cuando no comes lo suficiente, entra en estado de pánico. El metabolismo se ralentiza porque no sabe cuándo y de dónde viene su siguiente ronda de calorías. Deja de quemar de grasa y no se logran progresos reales", añade en la publicación. Una afirmación que respaldan dietistas-nutricionistas tan prestigiosos en el entorno deportivo como Sergio Espinar, que ya ha explicado en otras ocasiones cómo las dietas extremadamente hipocalóricas acaban llevando al estancamiento por reducir el gasto calórico de la persona que las sigue.

Por otro lado, advierte que también influyen las consecuencias psicológicas de reducir calorías, y son el sentimiento de frustración, el hambre, y la falta de motivación, que acaban haciendo abandonar a la persona. "Solo comencé a ver mis primeros resultados cuando pasé a hacer 5-6 comidas bien balanceadas, consumiendo unas 2000 y 2200 calorías al día", confiesa Sphere. Una cantidad que duplica las que proponen las dietas milagro.

 

FOOD DIARY from yesterday You don’t eat your oatmeal anymore? I got this question a few days ago. Yes, I do eat my protein oatmeal but currently being on cut, I prefer to have high fat high protein breakfast as I have more energy to start my day, it keeps me full longer and I don’t have that many cravings later on But I usually still get my oats with protein, nuts and fruit at one point throughout the day. Yesterday I had it after my hiking session because I was so hungry that I couldn’t wait my lunch. In total I had 6 big meals even though I am cutting but it’s only because my workout was very intense and it’s not my goal to have a huge calorie deficit. This is what I ate yesterday: 1. Breakfast 1 - hard boiled eggs, half of avocado, slices of bacon, cucumber and cherry tomatoes. 2. Breakfast 2 - protein oatmeal topped with figs, blueberries and nuts (pecans and cashews). 3. Lunch 1 - home cooked mussels (in butter, shallots, garlic, herbs) with rice cakes and cucumber (only mussels are pictured). 4. Lunch 2 - basmati rice, grilled beef, tomato, iceberg lettuce with olive oil and avocado. 5. Snack - lentils with asparagus, goat cheese and cherry tomatoes. 6. Dinner - healthy sweet potato lasagna with ground chicken, egg, cottage cheese, cheddar and broccoli on side. Total of 2'393 calories With a morning hiking session and 1’256 calories burned, I still believe I could have eaten more But overall it was a great day and I wasn’t hungry at all although I am cutting Win ✅!! #nutrition #lunchbox #fooddiary #macros

Una publicación compartida de Nessa (@nessasphere) el

 

FOOD DIARY - what I ate yesterday When it comes to food, I am usually quite strict during week days. On Saturday or Sunday I let myself have one or two meals out of my standard nutrition routine (you can call them treat meals or cheat meals) This weekend I had this amazing creamy wild mushroom risotto and I am sure I'll be back for more soon My full day of eating: 1. Breakfast - protein oatmeal bowl topped with strawberries, blueberries and peanut butter. 2. Snack 1 - cottage cheese with strawberries and cashews. 3. Lunch - my treat meal in the restaurant - creamy wild mushrooms risotto. 4. Snack 2 - whole wheat bread with white cheese, bresaola, spinach, avocado and tomatoes. 5. Post-workout - @womensbest vanilla whey protein. 6. Dinner - basmati rice with home made spicy chicken curry (chicken, zucchini, yellow and red bell pepper, tomatoes, coconut milk, cashews). Total of 2'198 calories I did my back and triceps session with some cardio at the end and I burned 633 calories ‍♀️✅!! #womensbest #nutrition #lunchbox #fooddiary #mealprep #nutritionable #nutritiontips #macros

Una publicación compartida de Nessa (@nessasphere) el

Y para ello, además, comparte todos los platos que forman parte de su menú diario, reunidos en una sola imagen, de tal forma que se pueda conocer con bastante acierto, y en un solo vistazo, la cantidad de comida que ingiere en un día entero. Lo importante, como enseña a través de estas fotografías, es la calidad y el origen de estas calorías, y no el número en sí. Como ya ha defendido, entre muchos otros, el dietista-nutricionista Juan Revenga, advirtiendo que no todas las calorías son iguales, ya que no todas tienen la misma respuesta metabólica al ser ingeridas. Y no, no es lo mismo una pieza de fruta que un par de galletas de chocolate...

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