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anti-binge guide

when you feel a craving coming on:

drink a glass or two of water, slowly

have a piece of fruit, like an apple

make some warm herbal tea with natural sweetener

go for a long walk or hike, put your earphones in and clear your head - walk with a friend if you’d prefer

if you’re still craving the food, have the tiniest bit of it, no more than a bite, and have another glass of water

distractions:

watch a long movie or start a new show

study! complete homework or begin revising for exams

write down your own thinspo imagines

do some online window shopping and look at all the outfits you want to wear at a smaller size

make your own thinspo playlist

do some yoga or meditation

things to keep in mind:

you already know what your favourite foods taste like - you don’t need to eat them again in bulk

imagine the amount of progress you’ll make tomorrow if you exercise self control right now

the shame and guilt that follows a binge is not worth it

the physical pain and exhaustion is not worth it

you’re not just affecting your weight, you’re affecting your overall health, your mental well-being, your skin

binging means you’re wasting your time when you could be doing something much more productive

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I’m not dead!

I’m very much alive!

Drink tea. !!

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Things are... Things.

Lately, I consume a lot of cal from snacks. There are just so many available...

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Today was harsh. 😔

Waay more than I wanted to consume.

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I am going to make a sushi burrito for dinner I am so excited.

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Preventing Binges (Long term and Fact based)

This post is going to be kind of long but worth the read. This grocery list, tips and tricks and general lifestyle choice tips I’m about to give you are proven by studies and science to ensure you are on the right track to losing that fat.

First, the ten most important tips:

1) Relax on exercise in the beginning. Exercise is scientifically proven to not do much for your weight loss, sure you are burning calories but you are also hungrier and more likely to binge or eat more than you would like to. You should stick to about 30 minutes to an hour of exercise every other day.

2) On the first month, do not restrict below 1000 calories (intentionally)! I know, insane, right? Well an average human body needs about 1500 calories just to keep alive. If you are constantly under feeding it while rapidly losing tones of weight (which you are more likely to do while on this detox/diet plan) you will be more likely to crave that fatty, starchy food that you want to avoid.

3) Do not make small changes to your diet. Go big or go home. Cut out the fatty, sugary gross stuff out of your life right away, lose the weight and you will feel better for losing 3 lbs per week rather than only one. 

4) Heal your digestive tract. This is key. Make sure you get those probiotics inside of you! Studies show that skinny, healthy people have completely different bacteria in their stomachs than overweight and downright fat people have in theirs. Probiotics can speed up your metabolism as well. Certain foods contain probiotics as well, such as goat milk yogurt. 

5) High Quality, lean protein and low carb vegetables are a perfect way to go! They are also low in calories. Things like lean meats, lentils and eggs (I don’t touch the yolk, I go for the white as it holds the protein) are great for protein and bell peppers, broccoli and asparagus are amazing low carb and low cal veggies to keep you full and energetic.

6) Do a carbohydrate detox for 3-10 days. That means no bread, no rice, no oats and nothing else with grain or wheat or anything of the sort. While you are at it, I recommend sugar cleanse at the same time but after you complete the carb detox you will notice water weight dropping off. This means you will look slimmer and less bloated but you will also need to drink plenty of water to hydrate yourself!

7) Daily walks. Rain or shine, go outside and take a brisk 20-30 minute walk. Not only are you burning calories, you are getting vitamin D, lowering stress levels, keeping your body active and keeping your mental self healthier than if you shut yourself in your house all day! 

8) Eat healthy fats! Avocados and most nuts contain healthy fats that help your body. They tend to be high calorie though so watch out!

9) Sugar cleanse for real this time! 10-21 days no sugars! That includes the sneaky sugars they put into yogurts and stuff. Really analyse the nutrition label of everything you or your parents buy!

10) Exercise 3-5 times per week after detoxing! This will keep your weight loss constant and you can lower your calories at this point but I recommend maintaining at least 300-700 calories so you do not binge.

Time for a shopping list! These foods are all organic and safe for the sugar and carb cleanses!

Organic Vegetables

Asparagus

Beets

Bok Choy

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Chicory

Collard Greens

Cucumber

Dandelion

Dulse

Endive

Escarole

Green Beans

Kale

Kelp

Kohlrabi

Leeks

Mushrooms

Mustard Greens

Nori

Okra

Onions

Parsley

Peas

Radishes

Romaine Lettuce

Rutabaga

Scallions

Spinach

Sprouts

Summer Squash

Sweet Potato

Swiss Chard

Wakame

Watercress

Zucchini

Turmeric

Organic Fruit

Apples

Apricots

Avocados

Blackberries

Blueberries

Cantaloupe

Cherries

Honeydew Melon

Kiwi

Lemon

Lime

Papaya

Pears

Plums

Raspberries

Watermelon

Organic Grains

Wild Rice

Buckwheat

Quinoa

Millet

Amaranth

Sorghum

Teff

Tapioca

Red Rice

Black Rice

Brown Rice

Organic Protein

Chicken

Eggs

Turkey

Fresh or cold water fish (trout, salmon, halibut)

Amazing Grass Sugar-Free Protein Powder

Manitoba Harvest Organic Hemp Protein Powder

Split Peas

Lentils

Legumes

Bee Pollen

Spirulina

Blue-Green Algae

Beverages

Seltzer

Herbal Tea

Traditional Medicinals Tea

Coconut Water

Green Tea

Purified Water

Yerba Mate Tea

Organic Oils

Avocado Oil

Coconut Oil

Extra Virgin Olive Oil

Flax Seed Oil (do not heat)

Grapeseed Oil

Hemp Seed Oil (do not heat)

Toasted Sesame Oil

Walnut Oil

Raw, Unsalted Organic Nuts & Seeds

Almonds

Walnuts

Sesame Seeds

Hemp Seeds

Ground Flax Seeds

Chia Seeds

Pumpkin Seeds

Cashews

Macadamia Nuts

Brazil Nuts

Tahini

Sunflower Seeds

Organic Sweeteners

Stevia

Raw Organic Honey

Pure Maple Syrup

Organic Condiments

Apple Cider Vinegar

Fresh Herbs

Dried Herbs

Spices

Sea Salt

Peppercorns

Carob Powder

Raw Cacao Powder

Almond Butter

Walnut Butter

Cashew Butter

Sunflower Seed Butter

This section is where everyone will hate me..

Avoid all Dairy, Peanuts, Peanut Butter, Soy, Corn, Nightshade Vegetables (Eggplant, Tomatoes, Peppers, Paprika, Cayenne Pepper, Potatoes), Coffee, Refined Sugar, Caffeine and Alcohol.

I know some of you won’t be able to last a day without your coffee but please please please try and you will feel so much better after the detox! Then you can go back to drinking one or two cups per day! 

Now for general life style.

1) Chew your food slowly. Your stomach does not like it when you just swallow food. Chew slowly with small bites. It makes you feel fuller for longer and it practices your self control.

2) Sleep! Sleep at least 8 hours per night if you can. Anything less will increase your appetite. Less than 6 hours can increase your appetite by 15-20%! That means an extra 200 calories!

3) Drink water! Lots of it. 2 liters is the minimum. More is great! But nothing more than a liter per hour. If you are scared to chug water then sip slowly every time you see your water bottle or cup!

4) Feed your mind! Take an hour of your day to just sit down, read something or write something down just to clear your mind. You sometimes need to just forget about everything and have time for you! You’re working so hard that you need a break!

Binge aftercare:-

1) DRINK WATER! You just consumed all that sodium so flush it out! Try your hardest to drink as much water as possible! It may feel impossible and it doesn’t matter if you are 100 calories over or 10,000 calories over, drink away that sodium.

2) Do NOT fast straight after a binge! This is VERY important because if you fast after you binge and make yourself hungry, you are more likely to binge again. It just becomes a viscous cycle. Stay safe, eat maybe a little less but do not fast!

3) Think LOGICALLY! One pound of fat is 3500 calories. You may have gained 10 lbs after one binge but that is just food and water weight! I promise, cross my heart, hope to die, stick a needle in my eye, that you have not gained 10 lbs of fat! If you binged on 2500 OVER your daily recommended (meaning you would have to eat at least 4000 calories) then you don’t even gain one whole pound of fat! 

Stay safe, lovelies! I hope this all helped and sorry for the long post. Give yourself a pat on the back if you made it this far! xx

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Tips & Tricks Not To Do

1. Ice baths do not burn an insane amount of calories - being cold will actually SLOW your metabolism, because your body is trying to retain heat. You burn more calories in room or hotter temperatures. Ice baths can also be dangerous because it does lower your body’s natural core temperature, and this can lead to blood clots, heart problems, and various other complications. 

2. Ignore the 100 calories workouts. Why? Because you do not burn 100 calories. There are no universal workouts that burn the exact amount of calories for everyone. Someone who is 300 pounds burns twice the amount of caloris than someone who’s 150 pounds. And honestly, the only person who burns 100 calories on those plans are people who are over 300 pounds. Even then it’s iffy. Just don’t fall for it. 

3. Hydration. Is. Key. Just upping your water intake to the levels your body needs will be enough to help jump start weightloss. It regulates the water your body needs, help’s you get rid of excess water weight, plus it helps your body maintain a majority of it’s natural processes. It can take only 3 days to die without consuming water, don’t risk it. 

4. Don’t bother with lax or diet pills. Lax will dehydrate you and only force you to lose extra water and waste weight. Diet pills have insane amounts of caffeine. Your best bet is to use cayenne pepper extract  and vitamin b complex which naturally do what diet pills are marketed to do. Not to mention, just google diet pill side effects. 

5. Do not chew and spit. It’s not a good alternative. The moment you smell food your body starts the digestive process. Now most of the time this isn’t a big deal. However, once you chew food, your stomach is producing stomach acid. Without food for your stomach to digest, you will have acid build up cause acid reflux, stomach ulcers, nausea, and various other problems. 

6. In terms of eating disorders, fasting is never a good option. While fasting can be healthy for someone who is healthy, chances are if you’re restricting your body is already battling to maintain it’s life. Our bodies are not designed to have low intakes all the time. Consult a physician before you fast. Also, do not fast when you need to operate a vehicle or any other machine. End your fast if you feel a burning sensation in your stomach or develop acid reflux. 

7. In every health case, avoid fast food. Not only is the food insanely unhealthy for you (there are healthier options at most chains if you ever need to eat out at one) but the FDA actually allows a lot of these chains to lie about their calorie count by 20%. Most food companies can do it anyways, but fast food is the most guilty.  Supersize Me actually did expand on this so watching that will give you a bit more information. 

8. A good 90% of the so called “pro-ana” tips being spread around are complete BS. While some people may find them helpful, the reality is that most people don’t. You will find what works for you naturally. 

9. The more you restrict or fast the smaller your stomach/intestines shrink. It may sound good now, but the moment you eat more than your body can naturally handle, you are at risk for stomach/intestinal ruptures since your body is no longer used to eating regular amounts. 

10. Do not eat cotton balls for the love of God. I don’t know who even came up with this idea but cotton balls can easily cause intestinal blockages that can kill you, cause massive infection, and could end up needing to be surgically removed. I’ve also seen a few people suggest tying candy to a string then pulling it back up to induce purging? You’re going to choke to death at some point with that, or tear a hole in your esophagus which, best of luck surviving that one. Seriously, don’t follow these stupid tips. 

11. Take a multivitamin. If you restrict you lose nutrients, losing nutrients lands you in a hospital, hospital finds out you have an eating disorder and forces you to eat.

In conclusion, just use your common sense and reason. If it sounds too good to be true, or if it sounds dangerous, it most likely is. Stay safe

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I'm so hungry and feeling dizzy. Wowzers.

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I noticed that I can see my ribs on my chest. I want to lose on my legs tho :/ whyy

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I've noticed that I appreciate the smell of food more.

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I look how I looked a month ago... how is this possible? 

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I ate more than I planned.

I wanted to snack so badly today. It's not going to happen!!

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It's interesting how on MPA there are people who aspire to be skeletal and those who just aspire to look slim.

I just want to like the way I look.

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Frustration with myself.

Just frustration. It’s hard to even write about.

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