eph0nics - Tumblr blog

[eph0nics]

16/5

hi everybody! my period came and ive got a terrible bellyache some hours now. my best friend wanted me to go out and eat italian with them so i unfortunately exceeded my deficit by far. breakfast was a cold tea with one apple and some nuts, lunch was lentils with greek salad and two eggs, i did eat a small bowl of milk and cereals before going out because my period's messing with my mind and finally, i had three pieces of pizza, some gnocchi and some ceasar salad. i am disappointed in myself because i try to rarely eat big portions of food outside and this one time that i had the chance i didn't enjoy it due to the pain i felt. it was like i wasted my cheat day, something like that. nevermind! it's all fine, i can't go back in time and change anything anyway so ill just make smarter choices in the future. good night/day people! 🌙🌤

pic source; pinterest

[eph0nics]

15/5

helloo! today it was hard for me to feel satisfied and i did eat more than id like to. breakfast was milk with cereals, lunch was tortellini and some salad that didn't fill me at all for some odd reason. dinner was two fruits and more cereals because i just felt physically hungry and supper was yoghurt with honey, one bar and kiwi. i am expecting my period so the next days are gonna be quite hard. nevertheless, ill do as much as my body allows me to and everything will be okay 🍃

[eph0nics]

self-love acts of service

·˚ ༘₊· ͟͟͞͞꒰➳ making your bed

·˚ ༘₊· ͟͟͞͞꒰➳ cooking yourself a meal

·˚ ༘₊· ͟͟͞͞꒰➳ cleaning your space

·˚ ༘₊· ͟͟͞͞꒰➳ making yourself a smoothie

·˚ ༘₊· ͟͟͞͞꒰➳ writing monthly goals

·˚ ༘₊· ͟͟͞͞꒰➳ getting your nails and hair done

self-love quality time

·˚ ༘₊· ͟͟͞͞꒰➳ yoga

·˚ ༘₊· ͟͟͞͞꒰➳ prayer

·˚ ༘₊· ͟͟͞͞꒰➳ reading

·˚ ༘₊· ͟͟͞͞꒰➳ stretching

·˚ ༘₊· ͟͟͞͞꒰➳ exercising

·˚ ༘₊· ͟͟͞͞꒰➳ journaling

·˚ ༘₊· ͟͟͞͞꒰➳ gardening

·˚ ༘₊· ͟͟͞͞꒰➳ meditation

·˚ ༘₊· ͟͟͞͞꒰➳ taking a bath

·˚ ༘₊· ͟͟͞͞꒰➳ spending time in nature

self-love words of affirmation

·˚ ༘₊· ͟͟͞͞꒰➳ positive self-talk

·˚ ༘₊· ͟͟͞͞꒰➳ keeping a gratitude list

·˚ ༘₊· ͟͟͞͞꒰➳ daily mantra

·˚ ༘₊· ͟͟͞͞꒰➳ make a vision board

·˚ ༘₊· ͟͟͞͞꒰➳ compliment yourself

·˚ ༘₊· ͟͟͞͞꒰➳ read self-help books

·˚ ༘₊· ͟͟͞͞꒰➳ write yourself a love letter

·˚ ༘₊· ͟͟͞͞꒰➳ positive sticky notes

·˚ ༘₊· ͟͟͞͞꒰➳ watch a motivational speech

self-love physical touch

·˚ ༘₊· ͟͟͞͞꒰➳ dance

·˚ ༘₊· ͟͟͞͞꒰➳ stretch

·˚ ༘₊· ͟͟͞͞꒰➳ do your hair

·˚ ༘₊· ͟͟͞͞꒰➳ get a massage

·˚ ༘₊· ͟͟͞͞꒰➳ move your body

·˚ ༘₊· ͟͟͞͞꒰➳ a skin-care routine

self-love receiving gifts

·˚ ༘₊· ͟͟͞͞꒰➳ treat yourself

·˚ ༘₊· ͟͟͞͞꒰➳ enroll in a new class

·˚ ༘₊· ͟͟͞͞꒰➳ buy a new plant (or some flowers)

·˚ ༘₊· ͟͟͞͞꒰➳ invest in a hobby

·˚ ༘₊· ͟͟͞͞꒰➳ try a new perfume

·˚ ༘₊· ͟͟͞͞꒰➳ make a self-care kit

·˚ ༘₊· ͟͟͞͞꒰➳ invest in your closet

·˚ ༘₊· ͟͟͞͞꒰➳ take yourself on a trip

(images are from pinterest)

[eph0nics]

──── ஓ๑♡๑ஓ ────

i do not compare myself to others

i am allowed to say “no”

i am capable of so many things

──── ஓ๑♡๑ஓ ────

[eph0nics]

14/5

hello people! today was an average day, not because i binged but because i started feeling sick half an hour before my gym session and tomorrow's the last day of school before exam period starts. ive got a high fever right now but im trying my hardest to deal with it (although it's pretty late where i live). for breakfast i had one banana with a handful of granola, lunch was rice with chicken, dinner was three fruits and supper that i ate minutes ago was a chocolate protein pudding with some granola. i also had some gummies with my friend because i gave her her birthday gift and that's it! i wish i felt better because im going to see my friends again tomorrow but I'll just be patient. good night/day everybody! 🙏

pic source; pinterest

[eph0nics]

13/5

hello once again! today has been a pretty good day 🙈. i got my steps in, drank more water than i usually do and managed to keep my cravings in control by keeping myself busy. lunch was some omelette with cauliflower, potatoes and tomatoes, some bread and greek salad. dinner was two fruits and one biscuit with nuts. supper was yoghurt with honey, granola and half an apple. it may seem a lot to some but it really isn't compared to my binging days and days when i used food to cope and not feel strong emotions. i decided to weight myself at the end of the week because i dont want the number on the scale to determine how the rest of my week is going to go. by the way, ill go at the gym tomorrow and get some movement in.

im proud of myself for continuing even if i have failed plenty of times. don't forget, if i can, you definitely can as well ! ❤️

pic source; pinterest

[eph0nics]

12/5

tw; calories

hello people! today i woke up at 12pm and had some melon and a nature valley packet of granola bars (it has two inside) which means i ate about 250cals for breakfast. i enjoyed it but it didn't keep me full for long so im going to switch it up. i had my lunch at 3pm which was potatoes with steak and some fruit with nuts near 5pm because i usually get so hungry during that hour. dinner was 4 rice cakes with one slice of light edam, one slice of ham and some light philadelphia and i also cut some cucumber. i also had some almonds before going to bed. i did eat more calories than i'd like to but slowly and steadily im starting to get used to my deficit. goodnight everyone, take one step at a time! 💌

pic source; pinterest

[eph0nics]

11/5

tw; calories

today i ate more calories than i'd like to for breakfast (about 350, two granola bars, fruits and some plain cereal), had some peas with potatoes for lunch and went out with a friend so i had a pretty big burger with potatoes and a bit of biscuit chocolate for dinner. the burger was honestly huge and i have a terrible stomach ache right now 🫡 ive definitely exceeded my deficit once more but im not going to beat myself up for it because i spent a good time with my friend. that's it for today, keep going everyone ! 🤍

(i'll count my weight on monday)

pic source; pinterest

[eph0nics]

10/5

tw; calories & binging !

today was quite a hard day as i felt pretty hungry after gym and my grandma brought me the perfect cookies to snack on. i had about 6-7 between 5-9pm (the hours when im the most hungry or "vulnerable" to binging) but felt quite shitty afterward because i passed my limit for the day and also had dinner. it's not that im crazy about sticking to my calorie deficit but i really wanna lose the 5kgs i put on the last 2 months and it feels so hard for some reason. i believe it's probably because it's weight ive lost before and having to go through it again seems tiring. ill try my best to reach my goal without hurting myself, which is by nourishing and training my body and mind. you got this people, love yourself and try your best, hard work does pay off ! 🫶

my weight today; 58.1kg

pic source; pinterest

[eph0nics]

Something I struggle with is actually starting my journey. I have so many areas that I want to upgrade in and I'm starting to feel overwhelmed. Do you have any advice on that? Thank you!

how to organize your level up journey 🤍

1. take out a piece of paper (or type but it’s better to write things down on paper), and write down each life area (or the ones that you want to change). these include (but not limited to): and make sure you leave a lot of room under each one, probably taking one piece of paper for every life area instead of just using one sheet of paper.

school

work/career

finances

romantic relationships

family

friendships

religion/spirituality

health/fitness

physical appearance

recreational/bucket list

lifestyle

2. leave space under whichever “life areas” you want to level up in and then write your goals. i suggest 1-3 goals under each, but no more than 5. you don’t want to overwhelm yourself even more. an example of this could look like:

1. physical appearance

- i want to grow longer hair

- i want to clear my skin

- i want to master the perfect makeup look

3. under each one of your goals, write 1-2 habits you could do everyday to work on that goal. you can write more habits if you want to, but again, the goal is to not overwhelm you anymore than you already feel. an example of this could look like:

1. physical appearance

- i want to grow longer hair

• sleep on satin pillow case

• heatless hairstyles daily

4. then start working on those habits, slowly adding a few more into your routine whenever you feel comfortable. don’t get discouraged if you slip a lot during the beginning; that’s completely normal. just keep working on being consistent and it’ll eventually become second nature. then you add more habits and eventually, habits turn into successes.

try my method and see if this works for you. 🫶🏼

[eph0nics]

[eph0nics]

Summer 24’ ☀️🌺🌊

{not my pics}

[eph0nics]

In my healthy era🌱☕️

When I get my body right it’s over for you bitches