Boží instagramový účet, který vás namotivuje ke zdravé stravě

Proč nemůžu zhubnout? Nejčastější chyby a co s nimi dělat

Linda Breuer

Jak zhubnout

Americká fitness guru, která aktuálně pracuje pro společnost Beachbody (cvičební plány na míru a potravinové doplňky pro sportovce), nerada používá slovo dieta, raději mluví o rovnováze nebo zdravém životním stylu. Sama to má pochopitelně nastavené trochu přísněji, když třeba někdo přinese na narozeninovou oslavu dort, tak si nedá. Její instagramový účet je nicméně plný zajímavé inspirace, která zároveň připouští, že každý z nás potřebuje něco jiného – jiné porce, jiné množství kalorií a občas také hřešit.

It’s almost the weekend & I want you to be able to enjoy treats guilt free 🙌 . 🍪 A cookie you enjoy is not a big deal at all 💫 The worst is when you beat yourself up for it or throw out your entire day of eating just because of one cookie. . There are actually some benefits to spiking your calories a bit when you’ve been in a caloric deficit for a while. A carb-rich meal can help spike your leptin levels & other beneficial hormones giving you a boost of energy. (@chris.rocchio_fit) . While I don’t feel deprived or have the urger to do this often, there is definitely nothing wrong with planning a special treat or indulging in that office food because YOU WANT TO not because someone else is making you! . Inspired by @soheefit . . . . #flexibledieting #iifym #iifymgirls #macros #ifitfitsyourmacros #eattogrow #girlswholift #reversedieting #ukfitfam #powerlifting #npcbikini #gains #girlswithmuscle #fitfood #flexibledieter #carbsafterdark #strongnotskinny #nutrition #iifymwomen #foodisfuel #carbs #protein #girlswhopowerlift #girlsthatlift #girlgains #npc #mealprep #intermittentfasting #intuitiveeating #igfitness

Příspěvek sdílený Amanda Meixner (@meowmeix),Dub 27, 2018 v 9:58 PDT

It’s a lifestyle, not a diet! ❤️ . Confession: my favorite treat is a giant protein cookie haha 🍪 . If you know me, I’m also obsessed with salad jars. 🥗 . Honestly, I love the healthy food I prepare so I’m motivated to eat clean 90% of the time. With healthy treats like dark chocolate or chocolate protein shakes, I don’t really feel the need to eat too many treats that often. . But the best part about a lifestyle is that you can fit in treats when you desire without the guilt. . As long as it’s not a trigger food for you, it’s the best feeling to treat yourself to something YOU WANT (not something that is forced upon you) and then get right back to your clean eating lifestyle your next meal. . Now that’s empowering . Xoxo Amanda 💫 . . . . #cleaneating #nutrition #healthyeating #fitfood #protein #healthyfood #mealprep #weightloss #iifym #macros #gains #eatclean #flexibledieting #foodprep #cleaneats #mealplan #glutenfree #healthyliving #carbs #healthychoices #mealprepsunday #supplements #mealprepping #healthylifestyle #whey #slimmingworld #mealprepmonday #muscle #weightlossjourney #lowcarb

Příspěvek sdílený Amanda Meixner (@meowmeix),Bře 23, 2018 v 12:56 PDT

Let’s break the myth that you can’t have carbs after 6pm 😜 . 💫 First off here’s a reminder of what you need to hit your goal: Calorie deficit - to lose weight Calorie surplus - to gain weight. Calorie maintenance - to maintain weight. . So at the end of the day if you’re hitting your calorie goals, primarily from quality nitritious food (some fun too) that’s what matters most! . 🥔 Second off there are some benefits to having some carbs at night: 1 - Increase serotonin levels: Carbs trigger insulin which reduces amino acid levels so that tryptophan can cross the blood brain barrier & get converted to serotonin. When serotonin is elevated at night, it enables a restful sleep. . 2 - Lowers stress levels: Carbs reduce cortisol levels aka the stress hormone so having them at night can help put you in more a relaxed state . 3 - A 2011 study showed that over a 6 month period the group that ate carbs at dinner/night had greater weight loss, abdominal circumference, and body fat mass reductions . Now I’m not saying you should definitely eat your carbs at night! You should experiment, find what time feels right for you & as long as you’re hitting your calorie goals, you’re on the right path ❤️ Source: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1403/Five_Reasons_To_Eat_Carbs_At_Night.aspx Study: https://www.ncbi.nlm.nih.gov/pubmed/21475137 Inspired by @thefashionfitnessfoodie #carbs #healthycarbs #sweetpotato #mealprep #mealprepmonday #mealprepsunday #fitfood #cooking #fitspo #fitmeals #proteine #cleaneating #snacks #food #foodporn #healthyfood #gymfood #fastfood #fitfoodporn #cleaneats #macros #cleaneats #foodprep #foodforfuel #mealpreponfleek #snackideas #FoodDiary #healthysnack #caloriecounting #superfood

Příspěvek sdílený Amanda Meixner (@meowmeix),Pro 27, 2017 v 2:22 PST

Amanda má na svém instagramu přes dva tisíce postů, největší popularitu ovšem mívá infografika, kde srovnává výživové hodnoty a potažmo porce jednotlivých potravin a přehledně shrnuje plusy a minusy například uhlohydrátů či kokosového oleje. Anebo kde radí, čím nahradit různé nezdravé pochutiny.

The moment when people post oatmeal and they’re like “kept it super simple today” and it’s like caramel chocolate, matcha toffee coffee oats with cocoa nibs, star fruit, bewitched peanut butter with bananas captured in the trees of Narnia 🤣💫 . In all seriousness, I’ve been guilty of this before! When you try to make your food extra pretty & overkill for the gram but really it’s way out of portion ❤️ More info below: . Lower cal oatmeal: 1/2 cup cooked steel cut oats 1/2 cup strawberry halves 1/4 cup blueberries 20g chocolate Cinnamon + stevia . Higher cal oatmeal: 1 cup steel cut oats 1 cup strawberry halves 1/2 cup blueberries 20 g chocolate 1 protein cookie Cinnamon + stevia . Inspired by @fit_pham . . . . . #cleaneating #healthyfood #fitfood #healthyeating #nutrition #cleaneats #breakfast #mealprep #brunch #foodprep #protein #weightloss #mealplan #morning #iffym #fruir #yum #healthychoices #mealprepsunday #foodpic #mealprepping #eat #tasty #oatmeal #macros #foodpics #foodgasm #mealprepmonday

Příspěvek sdílený Amanda Meixner (@meowmeix),Čen 9, 2018 v 2:21 PDT

Fresh vs. frozen - which do you prefer? 🥦 🍓 . An easy money saving hack would be to go with frozen over fresh veggies & fruits. . Studies show negligible differences in nutritional value when it comes to frozen vs. fresh produce. . In fact, frozen might have more nutrient dense properties since it’s picked when ripe & immediately frozen 💫 . Whichever fits your preference, I would try to stick to organic with the “dirty dozen” list of foods & you could skip organic on the “clean 15” list (but remember eating veggies & fruit is better than not eating veggies & fruit either way). . Dirty dozen: strawberries, peaches, celery, pears, nectarines, bell peppers, spinach, cherries, grapes, tomatoes. . Clean 15: broccoli, cauliflower, cantaloupe, kiwi, honeydew, eggplant, mangos, asparagus, papayas, frozen sweat peas, onions, cabbage, pineapples, sweet corn & avocados (list via @chris.rocchio_fit) . Inspired by: @livevitae , @themealprepmanual . Source: https://draxe.com/frozen-vs-fresh-vegetables/ . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #macros #mealprepmonday #flexibledieting #iifym #instahealth #organic #glutenfree #getfit #fruits #meals #healthyliving #strawberry #healthylifestyle

Příspěvek sdílený Amanda Meixner (@meowmeix),Čen 1, 2018 v 2:06 PDT

Because everybody is different and you should make sure you’re fueling your body according to your goals, activity levels, etc! 💪 Currently, my calories goals are around 1800 and my boyfriend @chris.rocchio_fit are around 3200 so if I was eating like him at every meal I would dig myself into a hole 😜 haha Some easy tips to follow: . He gets 6oz protein while I do 4oz protein at most meals His carbs are almost always more (I went for zoodles in this case) He can do slightly more healthy fats than me (I.e. 1 1/2 oz mozzarella vs my 1 oz) . Ladies most definitely don’t be afraid to eat more veggies than them ❤️ . His meal: 6oz drumsticks 2oz green lentil pasta 1 1/2 cups marinara 1/2 cup tomatoes 1 1/2 oz fresh mozzarella 3 basil leaves . Hers meal: 4oz chicken breast 2 cups zoodles 1/2 cup marinara 1/3 cup tomatoes 1 oz mozzarella 2 basil leaves . Hope you found this helpful xoxo Amanda . Inspired by: @livevitae @confessionofadietitian . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

Příspěvek sdílený Amanda Meixner (@meowmeix),Kvě 10, 2018 v 11:56 PDT

Tento pohled na stravu zkrátka není černobílý, naopak Amanda názorně ukazuje, jak i prostá strava může být nádherně pestrá.

I’m all for simple yet delicious recipes 😋Because eating clean should not only be sustainable but also taste good. . I get a lot of questions on how to make cauliflower rice so I thought I’d share how easy it is to make it below 👇 . Makes 1 serving What you need: 1/3 a cauliflower head (raw) 2 eggs 1 cup mushrooms, chopped 1/2 a tomato, chopped 1/4 cup red onion, chopped 1 tbsp olive oil (+ olive oil spray) Garlic Sea salt + pepper + a blender or food processor . Step 1: Cut up the raw cauliflower head into pieces and place in food processor or blender. Pulse a few times until it becomes a rice like texture. (Do not over-blend!) . Step 2: Add 1 tbsp olive oil & garlic to a pan . Step 3: Add the cauliflower rice, sea salt & pepper. . Step 4: Cook until cauliflower is soft. Remove from stove. . Step 5: Add olive spray & mushrooms, tomatoes and onion to a pan. Add desired seasoning. . Step 6: While that’s cooking, fry two eggs in a separate. . Step 7: Add all food to a plate. Add more sea salt to cauliflower rice if needed. . Step 8: Mix all together. I love using the egg yolk as a sauce to the rice - YUM! . . . . #paleo #cleaneating #glutenfree #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #healthychoices #jerf #paleolifestyle #organic #dairyfree #keto #grainfree #weightloss #realfood #cauliflower #paleofood #healthyliving

Příspěvek sdílený Amanda Meixner (@meowmeix),Čen 8, 2018 v 11:34 PDT

Calorie dense vs. nutrient dense. Which one would you pick? 🙌 . While it’s great to treat yourself, being aware of how quickly calories can add up can help make sure you’re not hindering your goals. More info below: . Coffee shop run: Venti mocha frap Iced lemon cake loaf Monterey jack & egg sandwich . My day of eating (I’ll probably eat a little more): Breakfast - Paleo protein pancake + 1/2 cup blueberries Snack - half a grapefruit + handful of almonds + @foursigmatic lion’s mane Lunch - Egg salad jar Supper - Lamb, tomatoes, + purple cauliflower Dinner - Chicken soup Night snack - dark chocolate + four stigmatic cocoa . . . . . #cleaneating #coffeetime #cafe #coffeelover #healthychoices #healthyeating #healthyfood #coffeeaddict #weightloss #cleaneats #fitfood #instahealth #nutrition #mealprepmonday #coffeegram #glutenfree #getfit #latte #paleo #instacoffee #healthyliving #determination #healthylifestyle #espresso #active #caffeine #bbg #exercise #fitnessaddict #coffeeshop

Příspěvek sdílený Amanda Meixner (@meowmeix),Bře 30, 2018 v 2:00 PDT

Amanda se zároveň snaží bojovat proti předsudkům, které míváme vůči svému tělu. A také proti očekáváním, jak by mělo při našem snažení vypadat. Třeba tady je rozdíl mezi fotkami pouhá jedna minuta.

This 1 minute transformation brought to you by high waisted pants and flexing 🤣 . I’m pretty sure I’m drooling in the right pic LOL . Honestly, I’m a goof at heart and have no idea how to pose for a pic haha 💫 . I do however know how to break out into random dance and make awkward voices that make my boyfriend @chris.rocchio_fit uncomfortable. . This is just a friendly reminder to not compare yourself to someone’s highlight reel, perfect pic or personal talents. . We all have our own quirks like my weird love of cashew butter and Kombucha and you should definitely embrace your own ❤️ . . . . . #fitgirl #fitnessaddict #fitnessmotivation #girlswholift #instafit #fitlife #abs #paleo #paleodiet #glutenfree #whole30 #primal #gymlife #fitnessgirl #fitspiration #healthyfood #fitfood #lowcarb #body #lchf #getfit #jerf #paleolifestyle #bbg #cleaneating #nopainnogain #healthylifestyle #dairyfree #keto #mealprep

Příspěvek sdílený Amanda Meixner (@meowmeix),Bře 12, 2018 v 3:24 PDT

Because lifting weights makes me feel good 💪 Just because you go heavy with the weight doesn’t mean you’ll lose your feminine curves. ❤️ In fact, it will most likely enhance your feminine curves 🙌 Here are some more facts about lifting: 😴 60% of people who weight train get an average of 7 hours or more of sleep per night 🏋️‍♀️ Adding just 2 weight training sessions a week can reduce body fat by 7% 😃 Weight lifting boosts dopamine, norepinephrine and serotonin, making it a natural antidepressant 👵 By 80 years-old, sedentary people will lose 50% of their muscle mass, weight training can stop, prevent and reverse muscle loss This post was inspired by @justget.fit Source: http://www.octanefitness.com/octaneblog/blog/2014/09/26/fun-facts-weight-training/ .... #fitness #transformation #bbgcommunity #strongnotskinny #girl #fitfam #fitgirl #abs #gym #booty #eatforabs #cleaneating #girlgains #weightloss #gains #mealprep #workout #girlswholift #positivemind #positiveenergy #bodypositive #girlswhoworkout #womenwholift #fitspo #fitgoals #mindset #mindsetshift #womenshealth #healthyhabits #healthiswealth

Příspěvek sdílený Amanda Meixner (@meowmeix),Lis 27, 2017 v 9:57 PST

Jak zhubnout za měsíc nebo za týden? Projděte si naše tipy a vyberte si strategii

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Jak zhubnout

Jak efektivně zhubnout 5, 8, 10 nebo 20 kg a znovu nepřibrat?

redakce Ženy.cz

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