yeah idk what to say before this all starts so here we go…
WORKOUT TIPS AND HOW TO BURN MORE CALS
- workout 2 times the amount of calories you eat
- don’t stop moving, every cal counts
- don’t slouchy, sit straight. you but more cals this way.
- have a workout planned when you wake up and before you go to sleep
- eat standing up, move around while you eat
- stand when you can. try to be standing as much as possible. the same goes with moving.
- the best aerobic exercises are stair stepping, walking up hill, and biking. swimming is good too.
- do cardio for 30-60 minutes 6 days a week
- just say you are going to workout everyday so if you end up missing a day you can just count that as a rest day.
- choose cardio you love
- make sure the workouts you are doing are challenging for you
- change your workouts weekly to confuse your muscles
- get a workout buddy
- take cold showers because your body will burn more calories to heat you back up.
BOOSTING YOUR METABOLISM
- drink several green tea’s each day.
- if you sit a lot then every hour get up and go crazy. start dancing stupidly or do jumping jacks or anything like that. this will boost your metabolism for a little.
- eat seaweed or kelp pills
- spicy foods
- do 50 sit-ups every morning. it will raise your metabolism and make you more motivated to do things throughout the day.
- b6 and b12
- drink more cold water
- do high intensity workouts
- stand more
- oolong tea
- a good nights sleep
- replace cooking fats with coconut oil
- egg yolk
- nuts
- salmon
- apples
- yogurt
TIPS WHEN YOU WANT TO BINGE
- make a list of all the reasons you shouldn’t eat. (do it in your thinspiration journal) now read it over 20 times.
- count to 100 really slow and it should pass. or you’ll just get tired of counting so slow and end up just doing something else.
- talk on the phone with someone, they’ll keep you busy. catch up with some old friends or family.
- clean something gross like a litter box.
- go outside and do some yard work. rake up leafs, mow the lawn, etc. the whole process can take hours so it’s good for getting your mind off food. can also burn some calories too.
- pour something gross on the thing you want to eat. it could be something like dish soap or lots of salt. then you’ll be forced to throw it away.
- make a list of some of the triggers that cause you to binge and try to avoid these things by finding alternate things to do. for example, i always want to binge whenever i watch a show because i love just mindless eating while i’m watching. so now i will eat a piece of gum or paint or do something like that rather than eating. or i will schedule my eating times to when i am watching a show and i’ll only have a certain amount i can eat.
- go outside. do 20 pushups and then do as many jumping jacks as you can. after you won’t want to eat. better yet do this in front of a mirror in only your underwear.
- take a shot of apple cider vinegar
- sleep
- eat what you crave, but in moderation! only a few bites. or chew and spit.
- listen to podcasts or a book
- take a walk
- start scrapbooking or a diary
- make a food planner and plan what you’re going to eat the coming week
- do quizzes on buzzfeed
- look on clothing websites and look at all the clothes you’d wear when you get to your goal weight
- paint your nails
- dance
- watch a movie, have a movie marathon.
- take a shower or bath
- go for a run
- do a face mask
- chew on ice
- you should allow yourself to binge once a week or once every two weeks. this will cause you not to binge more because you’ll be able to look forward to that day.
- don’t have the all or nothing frame of mind. if you catch yourself binging, stop right now. if you keep eating you are just adding calories that could be avoided.
- take anti heartburn pills if you’re really hungry. they neutralize that acid that builds and makes you hungry.
- watch a gory horror movie
WHAT TO PUT IN YOUR THINSPO JOURNAL
- make a list on why you are doing this… why is being skinny so important to you?
- safe foods
- morning workout page
- evening workout page
- make a page for each part of the body. put all the exercise that are specific to each of the body parts/muscles.
- progress pictures of you
- ideas on things to do rather than binge
- make a realistic bucket list for things you want to do and do them rather than eat.
- the limit of calories you are going to do everyday (do this weekly)
- pictures of outfits you’ll wear when you get skinny
- make a drawing or collage that reminds you of your goals and keeps you motivated
- low cal recipes
- things you like about yourself
- things you don’t like about yourself
- your triggers
WHY TO BE SKINNY:
- you can wear baggy clothes and still look cute
- you can wear tight clothes and they look amazing on you
- you can walk confidently in to a mall and not have to walk shamefully to the dressing room trying to squeeze into your jeans, thinking “i hope they fit”
- you will be happier
- you will be confident
- you will look good in every picture
- when others complain about their weight you can sit back and relax
- To prove people wrong, to prove that you CAN lose the weight
- You’ll be the skinny friend
- People won’t call you chubby anymore
- You can wear anything
- You will feel in control
- You can be carried around without feeling heavy
- You wont be ashamed to eat
- You’ll look good in shorts and bikinis!
- Theres much more but there is a few
HOW TO EAT LESS AND SLOWER:
- take it slow. it takes 20 minutes for the stomach to realize it is full.
- pick one food for the day, like an apple. cut it into 4 quarters. eat one part for breakfast, one for lunch, one for dinner, and the last one for snack.
- if you live by yourself and are prone to binges, buy only the food you need for one day. that way if you eat it, there isn’t anymore. you could also just buy fruits and veggies for the week so at least if you binge it wont be on carbs or any other fatty food.
- eat with the opposite had you normally do. left handed people eat with their right hand, and vice versa.
- talk on the phone with someone while you are eating. you will have to speak so you will end up eating eating much slower and get fuller faster.
- freeze your foods! you can freeze yogurt or make i’ve cubes out of different drinks like crystal lite. it takes way longer to eat and will keep you occupied longer.
- when you go to a restaurant order something somewhat healthy. put half of it in a to go box and say you’ll eat it later. then “forget” to eat it later.
- try to plan when you are going to eat and what you’re going to eat. there’s a 30% more chance you wont over eat now.
- caffeine decreases appetite
- peppermint tea or mollies are a great appetite suppressant
- don’t swallow-chew and spit-make sure to brush your teeth right after.
- eat in front of a mirror. naked. you won’t want to eat much after that.
- don’t eat in front of the television. focus on your food and you’ll be more satisfied.
- drink lots of water! when your stomach is full of water there’s no room for food.
- become a vegetarian. it gives you an excuse to not eat certain foods and meat is high in fat anyways.
- drink a glass of water every hour. also when you are eating drink a cup of water before you eat and take a drink every time you take a bite. you will get fuller quicker. it will also take you longer to eat.
- eat 6 small meals a day spaced about 3 hours apart. have 50 calorie snacks six times a day and that is only 300 cals.
- cut your food into tiny pieces
- eat with chopsticks
- eat only half of the recommended serving, then go back for the rest later.
- put your fork/spoon down in between each bite.
- suck on hard candy
- peppersind decreases hunger
THINGS TO DO TO KEEP YOU MOTIVATED
- keep a thinspiration book. get any journal or notebook and print pictures of your favorite thinspo. you can also put tips in there, quotes, and workouts. i find this really helpful when you need some motivation; it’s also good because you can focus on making the notebook all pretty and that distracts from eating.
- if you live by yourself, put up motivational pictures around the house. or workouts you can do. even better, put up pictures of overweight pictures to show what you’ll like if you do eat.
- take a polaroid picture of yourself wearing nothing but your underwear. when you want to binge, look at it, and see all that fat that you need to get rid of? carry it in your wallet whenever you go somewhere were there will be food.
- wear a rubber band around your wrist and snap it when you want to eat. you’ll train yourself not to think about eating, or to see it as bad.
- spend a little time every morning on pro-anorexic sites or doing something completely and totally thinspirational. this will keep you motivated for the rest of the day.
- go shopping and try on clothes that you wish you could fit you and that should stop your craving for food.
- pinch all your fat if you want to eat and see how disgusting it is and then you’ll think that if you eat you’ll just add more to it and you don’t want that.
- have you ever noticed that most people who you see eating are fat? well remember this if you eat like them you’ll be as fat as them.
- look at supermodels. do they look like they eat? no! so if you really want to look like them don’t eat.
SAFE ANA FOODS
fruits
- strawberries (4 calories for one medium)
- watermelon (46 cal for one cup)
- blueberries (10 cal for 10 berries)
- apple (47 cal for half a medium)
- blackberries (20 cal for 10 berries)
- plum (30 cal for one small)
- cherries (4 cal for medium)
- grapes (2 cal for medium)
veggies
- mushrooms (4 cal per medium)
- cucumbers (16 cal per cup)
- broccoli (30 cal per cup)
- zucchini (19 cal per cup)
- kale (33 cal per cup)
- string beans (31 cal per cup)
- sugar snap peas (26 cal per cup)
dairy and eggs
- unsweetened almond milk (30 cal per cup)
- unsweetened coconut milk (45 cal per cup)
- unsweeted cashew milk (25 cal per cup)
- unsweeted chocolate almond milk (25 cal per cup)
snacks
- pickles (7 cal for medium)
- rice cakes (35 cal for medium)
- applesauce (50 cal for half a cup)
- sugar free jello (10 cal per serving)
sweets with low cals
- gummy bears (100 cal for 12)
- chocolate chip cookies (100 cal for 2 medium)
- chocolate kisses (100 cal for 4 ½)
- marshallows (100 cal for 4 large)
- oatmeal cookie (65 for one small)
FOODS THAT’LL MAKE YOU FULLER LONGER
- oatmeal
- nuts
- strawberries
- nuts
- flaxseed
- beans
- blueberries
- cucumbers
- celery
- carros
- salmon
- apples
- pears
- oranges
FOODS THAT’LL GIVE YOU FEWER CRAVINGS:
- chicken breast
- turkey
- good quality beef
- eggs
10 DAY LOSE 11-14LBS (6.3KG)
day 1: water fast
day 2: 200 cals
day 3: water fast
day 4: water fast
day 5: 500 cals
day 6: 200 cals
day 7: 650 cals
day 8: water fast
day 9: fast
day 10: 250 cals
(i may actually try this because i am trying to lose at least 14lbs this month)
QUESTIONS BEFORE EATING
- am i going to be happy with myself after i eat this?
- am i really hungry or am i just thirsty
- can i simply distract myself
- am i really hungry or do i just enjoy the comfort?
- do i need a distraction right now to resist this temptation?
- will this food nourish my body in a healthy way?
- is this food what i planned on eating today?
SONGS ABOUT ED:
- hunger - flourence and the machine
- i love oh ana - mother mother
- skinny love - birdy
- skin and bones - marianas trench
- weightlesss - mi
- big isn’t beautiful - king adora
- invisible - skylar grey
- ugly - 2ne1
- please eat - nicole dollinganger
- paper bag
- fiona apple
- she’s falling apart - lisa loeb
- sophie - eleanor mcavoy
WORKOUTS TO DO DAILY:
- when you wake up do 10 push ups, 30 crunches, and 40 jumping jacks
- while brushing your teeth do a wall sit
- whenever you go to the bathroom do 10-20 squats before you walk out.
- take the stairs wherever you go
- while waiting for something to come out of the microwave or toaster, do butt kicks.
- while checking social media do side leg raises. i recommend timing it so you do the same time on each leg.
- dance around as much as you can. while cleaning, cooking, etc.
- before bed do 20 leg lifts, 20 side leg raises, and 30 seconds of mountain climbers.
QUIET EXERCISES:
- squats
- leg lifts
- lunges
- russian twists
- wall sits
- planks
- toe touches
- side leg lifts
- crunches and sit ups
- slow mountain climbers
- push ups
- butt kicks
WORKOUTS YOU CAN DO IN BED
- crunches
- sit ups
- full body crunches
- crisscrosses
- wide leg cross sit ups
- leg raises
- pillow squeezes
- side leg lifts
- butt bridges
- lyingg kick backs
- clam lifts
- forward kicks
- knee tucks
TIPS FOR FASTING
- drink water!
- drink 0 cal vitamin water. you need vitamins especially if you’re doing a long fast and it keeps your brain healthy along with everything else.
- if you feel like you are going to pass out you may have low blood sugar, have a spoon full of honey.
- after 36 hours of 0 cal fasting, try doing a liquid fast. so you can have like juice or almond milk or soup.
- gum is a life saver during fasts
- coffee/diet pills/caffeine pills are all great appetite suppressants
- break your fast gently
- people assume they’ll be overwhelmed with hunger and unable to control themselves. the truth is that hunger does not persist, but instead comes in waves. if you’re experiencing hunger, it will pass.
- keep yourself busy
THINSPO APPS:
- life
- carrott4
- happy scale
- lose weight in 30 days
- my fast
REMEMBER:
- if you’re not eating… you’re losing fat
- if you’re not eating… you’re losing weight
- if you’re not eating… you’re burning calories
- if you’re not eating… you’re getting less fat
- if you’re not eating… you’re getting thinner
- if you’re not eating… you’re making progress
- if you’re not eating… you wont have any regrets at the end of the day
- if you’re not eating… you’re foal is that much closer
- if you’re not eating… you’ll weigh less tomorrow
- if you’re not eating…you’re getting there
okay but think about this:
you aren’t going to run out of food. if you just be strict with yourself for a few more months you’ll be at your goal weight. it may not even take that long, or maybe it will… it all depends on where you are at right now. but you could lose so much weight just in the next month if you stick to your rules and don’t binge. you got this, i believe in you. the food will still be there when you get to your goal weight.
RANDOM:
- drink herbal teas. they have no calories. if you don’t like them unsweeted, buy some splenda or stevia.
- eat breakfast and lunch or just breakfast. never dinner. your body doesn’t have enough time to burn off the calories.
- if you can, just go to your kitchen right now and throw away all the bad foods you know you will binge on. make sure to take out the trash after that too.
- make sure to take your vitamins. your body can go on binges because it’s lacking certain nutrients.
- to boost your metabolism and keep you feeling full drink several green tea’s each day.
- take at least one multivitamin a day.
- two tablespoons of vinegar before a meal helps suck the fat out.
- if you get really bad headaches it could be from not drinking enough water so make sure to drink lots!
- lack of sleep stimulates appetite, but burns more cals.
- weigh yourself before and after every time you eat.
- don’t eat past 7pm
- hit your stomach if it is growling too loudly
- when you are going out, bring only the amount of money you need. this will help you not to buy any food.
- put some money in a jar every time you skip a meal. you’ll soon have enough to buy new clothes for your skinny body.
- don’t swallow your food, spit it out.
- get a string and wrap it around your waist, cut it where it fits nicely around. you can now see how much weight you are losing from your waist just by wrapping the string around your waist.
- find a buddy online, do fasts with her/him. you can also do competitions, or just have someone to message when you’re craving. (my snap is shelbiewashere if you wanna be buddies) :)
Snapchat: shelbiewashere
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