A fitness influencer from Germany has shared before and after pics that show her impressive body transformation.

And the best thing? According to News.com.au, she actually increased her daily calorie intake to achieve the results.

Nessa Sphere, 40, from Germany weighed 62kg three years ago. Now she weighs 65kg but her body is impressively toned and she has lost five centimetres from her waist.

"Food is your friend not your enemy," she wrote in a recent post.

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"I believe that if there is anything that people completely overlook, it is the nutrition aspect of living a healthy lifestyle."

Food is your friend not your enemy πŸ’ŸπŸ™ŒπŸΌ 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 πŸ€”πŸ’­ 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 πŸ™πŸΌ Don’t skip meals, make food your friend not your enemy and remember, eating more is the key to losing more and looking better βœŒπŸΌοΈβœ… 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 β™₯️ #transformationtuesday #nutrition

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She says she now eats between 2,000 to 2,200 calories a day, in the form of five to six balanced meals a day. She believes this has helped her to slim down compared to when she was eating irregularly (note that she is also exercising five times a week, doing a mix of weight and cardio).

"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," she wrote.

"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," she explained.

"When you're not eating enough, [your body] sort of panics and you can send it into a starvation mode," Sphere wrote.

"Your metabolism slows down because it doesn't know when and where its next round of calories is coming from."

At this point the body stops burning fat, and upon recognising that progress has plateaued, many people cut calories even more.

"There are many physical actions your body takes when you're not eating enough calories but there are also mental ones," Sphere said.

"Eating less usually means feeling frustrated, you're hungry, you lose your motivation and simply give up."

Transformation ‼️ *Long caption alert* πŸ‘‰πŸΌ What happens when you post a progress picture? First of all you get lots of positive feedback and it definitely encourages you to work even harder β™₯️ You gain confidence and new energy to be able to continue to stick to your plan and in general you feel so much better πŸ˜πŸ‘πŸΌ But there is also the another side of it. All of the mean comments β˜ οΈπŸ”› I don't like to mark my picture with time frame because there is always someone saying: "It took you xxx weeks to achieve it??? I could have done it in x weeks!!" πŸ’ͺπŸΌπŸ€“ First of all, yeah, sure, prove it!! Second, my progress pictures do not necessarily mean I want to show my results following a specific routine during a specific time frame. Sometimes you simple show your progress over the whole fitness journey. And you have your ups and downs, you have weeks without any progress, sometimes you fell off the wagon and your body doesn’t change. Or maybe you finally got your dream body and over next months you are simply maintaining it? πŸ‘πŸΌβœ… Then there is always someone commenting: "You have no butt now!!" Oh really? I haven't noticed losing it, I am pretty sure it's still there. Yes, you definitely see the big butt obsession all over Instagram but does it mean, everyone needs to strive and work only for it? I like MY NEW BUTT and I am happy about it, isn't it what really matters? And there is another one: "Your underwear changed for better!!". Haha πŸ™ˆπŸ˜‚ That one always makes me laugh πŸ˜† OK, let me explain you, it's not the typical underwear on the left. Those are seamless and comfortable panties I used to wear under my leggings while working out back in time. But hell yes, when you gain some confidence, you are definitely not afraid to show a little bit more. But still not my whole butt in lace thongs. If this is what you are waiting for - wrong address... πŸ™…πŸΌ And last but not least: β€œI prefer before!!” 😜 Remember, it's a matter of taste but I don’t necessarily feel a need to read it. As they say: β€˜De gustibus non est disputandum’ βœ”οΈ Love and peace ✌🏼❀️ PS. If you still have any questions in regards to my transformation, feel free to ask in the comments below πŸ‘‡πŸΌπŸ€—

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She decided to focus on her health and fitness after four years in the finance industry, where she did long hours and didn't prioritise a healthy lifestyle.

"I was focused on my [work] and not on my body," she told Cosmopolitan. "I was making poor food choices, and I constantly felt stressed and tired."

She noticed she had started to gain weight and decided to document her transformation journey on Instagram. In the process she attracted 358,000 followers.

She also pointed out that beginning to exercise five times a week switched on her metabolism.

"I turned on my metabolism, I constantly progress, I look leaner although I gained weight, I am stronger and I feel great," she wrote.

A post shared by Nessa (@nessasphere) on

"My body knows it gets healthy food every three hours and does not need to conserve energy.

"Building muscle, weight loss 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."