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Sofia | London | Wellness & Sport | Sugar-free Living

@sonyachernoo

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I’ll make you want to eat clean and love yourself

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19:34 - convincing myself I need to rest.
19:38 - already cooking dinner.

The hardest part is not the task itself.
It’s the few minutes between getting home and picking up your phone.

I’ve learned that the best gift I can give my future self is doing one small act of self-care before I sit down to scroll.

Scrolling helps us escape the day BUT taking care of ourselves helps us build the life we want.

#motivation #nutrition #healthymindhealthybody taken in London, United Kingdom by @sonyachernoo

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4 months ago

Is it easy to become disciplined? Not sure. I didn’t build discipline through motivation or positivity. I’ve been through hell inside my own head before I was finally able to find some light.

At some point you simply get exhausted from the endless lying to yourself, the guilt, the shame, and you reach a point of no return. Discipline didn’t come to me through ease and positivity, but through years of living in shame and self-hatred. At the peak point, when it becomes impossible to keep living like that, you start pushing off from the bottom and slowly rising to the surface. That first breath of air at the surface is the first small kept promise to yourself - the moment you start realizing that you can actually be trusted by yourself. That an imperfect, short workout isn’t a reason to give up the next day just because you didn’t do it perfectly. That an imperfect meal or overeating isn’t a reason to let everything fall apart, to feel disappointed in yourself again and quit until «next time.» That any action aimed at improving your life - even an imperfect one, but born out of love for yourself - is exactly that: a lifeline. That’s exactly the early stage of building the discipline. taken in London, United Kingdom by @sonyachernoo

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17 days ago

Once I balanced my macronutrients and gradually increased my carbohydrate intake to 180g, 200g, and eventually 250g+ per day while keeping healthy fats moderate - I finally achieved the physique I had failed to reach for years on low-carb diets (where hidden calories from heavy oils, nuts, and date bars held me back).

- Protein as the Foundation
Protein provides the essential amino acids for muscle tissue repair and growth. Without adequate carbohydrate intake to drive insulin and fuel cellular energy, muscle protein synthesis becomes far less efficient, and excess protein ends up being oxidized for energy rather than used for muscle repair.

-Fats: Essential but Calorie-Dense
Fats are vital for hormone production, joint health, and overall recovery. However, keep energy density in mind:
* 1g of Fat = ~9 kcal
* 1g of Carbohydrate = ~4 kcal
Because dietary fat is so calorie-dense, it is often the main culprit behind an unseen caloric surplus. You should never eliminate fats entirely, but pushing intake above 90g+ per day is rarely necessary for fat loss.

- Carbohydrates and Fat Storage
Carbohydrates themselves rarely convert directly into body fat under normal conditions (a process known as de novo lipogenesis). Instead, an excess of carbohydrates fills glycogen stores and slows down fat oxidation, allowing any surplus dietary fat to be stored as body tissue.

Carbs are stored in your muscles and liver as glycogen, providing high-intensity energy and sparing muscle protein from being broken down for fuel.

Metabolic Impact 1 kg of lean muscle tissue burns roughly 13 kcal per day at rest, whereas 1 kg of fat tissue burns only around 4.5 kcal per day. Building and maintaining muscle is what elevates your baseline metabolic rate over time. taken in London, United Kingdom by @sonyachernoo

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22 days ago

I think everyone can relate to this 😭 taken in London, United Kingdom by @sonyachernoo

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23 days ago

clean food life aesthetic taken in London, United Kingdom by @sonyachernoo

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25 days ago

taken in London, United Kingdom by @sonyachernoo

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a month ago

taken in London, United Kingdom by @sonyachernoo

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a month ago

if you’re looking for a sing - this is it. taken in Ibiza, Spain by @sonyachernoo

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a month ago

taken in Ibiza, Spain by @sonyachernoo

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a month ago

taste of Barcelona taken in Barcelona, Spain by @sonyachernoo

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a month ago

taken in Barcelona, Spain by @sonyachernoo

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a month ago

that’s how you crack the code taken in London, United Kingdom by @sonyachernoo

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a month ago