Nutrition plan

We will repeat ourselves, but an integral part of long-term and sustainable results is diet.

Therefore, it is necessary to pay attention to how you eat.

Here we create space for your nutrition plan. You can be inspired by Simona Kozerawski's plan, but other free tables are for you.

Of course, you don't have to eat the same thing every day. Include in your diet what you like.

This is the only way to stay on the path to a healthier you.

The basis is monitoring the intake and expenditure of calories per day. How many should you take per day? This calculator can also help you with the calculation.

We recommend that you draw up a nutrition plan for the days in which you will play sports and for the days during which your physical activity will be lower. Your energy intake should be adjusted to your expenditure. In other words, if you have a weekend Netflix marathon with your friends, you don't need to "cram".

TIP: If tracking calories is a Spanish village for you, calorie tables can help you in the beginning, which over time will teach you to "keep an eye" on individual portions of food, so to speak. They will help you define exactly how many calories you consume in your diet.

When it comes to the number of calories, don't forget that even milk in coffee can do its job - especially if you drink such coffee three times a day. Not to mention grande latte coffees with flavors, they are already comparable to ice cream. If you ignore their caloric values, they can become one of the reasons that will slow down your progress.

And speaking of liquids - they are extremely important, so take care of your drinking regime in the form of unsweetened drinks.