222strawberries

[222strawberries]

this is your reminder that consistency doesn't have to be a perfect 72 hour fast, 4L of water everyday, and 20k steps daily. consistency is getting 15k steps one day and only 5k steps the next day, or drinking 4L of water for a week straight and drinking 1.5L for the next week. just because you ate 200 calories more than your normal intake doesn't mean you're a failure. your progress doesn't just stop. if you're consistent in your habits, you will see the results ♡

[222strawberries]

WHAT A WEIGHT PLATEAU REALLY IS

a weight plateau happens due to metabolic adaptation; where you have been in a calorie deficit or doing extreme diets for months without breaks and your weight isn't going anywhere. this is your body's way of protecting you or conserving energy.

a weight plateau is not rare and can happen at any time, especially once your body adapts to a certain intake. but, if you are truly in a calorie deficit, you will lose fat even if the scale shows that you're maintaining your weight.

metabolic adaptation is only a temporary response, if you follow the things down below, you'll most likely see a change and your metabolism will start to improve (with time) !!!

some things you should check if you suspect you might've hit a plateau:

✿ your water intake ❀ some people confuse a weight plateau with water retention. it is EXTREMELY important to note that water retention CAN cause the scale to maintain and can cause you to look "bulky" or "fat". make sure you're staying hydrated and drinking at least 2-4 bottles of water daily !!! i promise there will be a major difference.

✿ start tracking your calories for a few days (if you haven't been doing that already) ❀ this one is obvious. but sometimes we're prone to underestimating our meals or forgetting things we've eaten throughout the day. sometimes it's just out of plain embarrassment, where we're too ashamed to write it down. but it is super important to document everything you've eaten, especially if it's to see if you're truly in a plateau or if it's just miscalculations. if you're not into calorie counting, then portion control can be a good alternative.

✿ start exercising ❀ it doesn't have to be anything extreme, just moving your body might help. it doesn't matter if you get 4k steps or do a 10 minute video, all movement is good movement and might help break your plateau.

✿ while on the topic of exercise, make sure the exercises that you're doing aren't causing muscle gain. ❀ i have pcos and it doesn't help that due to my genetics, i tend to build muscle extremely easily as well. when i do exercises like cycling or leg pilates or any exercise in general that engages one point of muscles too much, they start to appear bulky after a few days and the scale ends up maintaining or going up. i've learned that just walking at a moderate pace is what works best for me and ever since i stopped cycling, the scale started dropping and i've gotten skinnier. with that being said, find out if your exercises are the reason for the scale maintaining, pay close attention to measurements and/or before and after photos, and check for symptoms of pcos if you suspect you have it!

✿ if none of these are the culprit, then it's definitely time for a metabolism/refeed day (or week... or month) ❀ eat somewhere close to your maintenance (TDEE) for a few days and then after some time you can start restricting again… that way your weight on the scale will start dropping.

❀ if you want to avoid these plateaus in the future, it's important to implement at least 1 or 2 metabolism days a week AND follow everything that i mentioned before !!

❀ it should be noted that you do not have to have metabolism days, sometimes they work and sometimes they don't. it honestly just depends on the person. like for me, i've stayed around the same calorie intake since december 2024. i was steadily losing weight until one day the scale kept maintaining in february 2025 despite doing my workouts and being in my deficit. it was only until i started upping my water intake is when the scale started dropping again. i barely had to do any refeed days. however, this isn't guaranteed to work for another person. it all just depends on how your body reacts so do whatever works best for your body ♡

[222strawberries]

ALL YOU NEED TO KNOW ABOUT FAT LOSS ED EDITION !!! (UPDATED)

you DO NOT have to eat 300 calories or less everyday to lose fat !!!! your tdee and net calories play a huge role !!!!

NET calories are what you use for weight loss because they tell you whether you're in a calorie deficit or not. net calories is absolutely necessary for losing fat.

✿ NET CAL FORMULA

NET calories = total intake - TDEE

✿ FURTHER NET CAL IMPORTANCE:

���� if net calories are negative, you're in a calorie deficit → which means fat loss happens. 🍓 if net calories are BELOW your TDEE, you're still in a calorie deficit → which means fat loss still happens. 🍓 if net calories are zero, you're at your maintenance calories → which means no weight gain or loss happens. 🍓 if net calories are positive, you're in a calorie surplus → which means weight gain happens.

✿ TDEE AND BMR

when your goal is fat loss, TDEE is the most important factor to focus on, rather than just BMR.

❀ BMR is the number of calories your body burns at rest. this is the minimum number of calories your body burns each day in order to keep your body properly functioning. BMR does not include any physical activity.

❀ TDEE includes your BMR PLUS the calories burned through active daily movements and exercise.

❀ since fat loss relies on a calorie deficit, TDEE gives you a better idea of how many calories you need in order to maintain your weight or lose weight. so, for weight loss, you need to eat less calories than your TDEE. for weight maintenance, you need to eat around or exactly at your TDEE.

here's an online calculator to find your TDEE.

★ here's my example: ↓ this is how my food log roundup looks everyday ↓ (you don't have to include the number of calories you burned from exercising because its already included in your TDEE. i just like to do it to keep everything documented)

total intake: (805 cals) exercise burn: (455 cals) NET calories: (-729 cals)

my TDEE is 1,534

so the formula based on my TDEE would be: total intake(805) - TDEE(1,534) = NET calories(-729)

since my NET calories ended in a negative, that means fat loss happens !!!

★★★ your NET calories do not have to be in the negatives for fat loss to happen !!! the key to weight loss is staying UNDER your TDEE, and if you just so happen to end up in the negative then you've done more than enough !!!

[222strawberries]

Here’s a really long blog about a bunch of things. My mind kinda wandered while I was writing it but I feel like the points in here are all kind of important so I’m sorry this is kinda disorganized and written oddly. 

“no matter how little calories i eat, i still dont lose weight “

I saw somebody say this on Tumblr and was inspired to share what I do for diet and exercise with you guys. I would love to influence my fans or anybody who is reading this to TAKE CARE of their bodies and stay fit the healthiest, most nourishing way possible. 

This past year I lost 11 pounds thanks to my friend Isaac (@Isaacboots on twitter). He taught me all about nutrition and weight loss and how to keep my body fit and healthy! Some of the things he was telling me made absolutely no sense to me at first but I just went along with it and I’m really happy with the results! I’m definitely NOT saying I’ve got the best body in the world and I’m certainly not a supermodel or anything remotely close!! But I feel healthy and good, inside and out. I’m one hundred percent comfortable in my skin and I think that’s something to celebrate. I want all of you reading this to be able to feel that way as well. I asked Isaac if I could pass on some of the knowledge that he taught me to you guys and he said yes, so I’m grateful that I get to share this with you all. :)

Before I talk about food and exercise, I want to explain why I chose to write this. I’m fairly new to Tumblr so I’m not really used to it yet but I always see these posts about girls being so depressed about their bodies and about their weight and about how their starving themselves and it just makes me so sad. I genuinely care about you guys and I don’t want to see any of you young girls out there beating yourselves up or feeling anything but beautiful!! So as somebody who used to be very hard on themselves and beat herself up all the time I want to help as much as I can. 

First thing I learned is, being skinny isn’t the most important thing in the world. Being happy is. Happiness comes from self love and learning to accept yourself no matter what. No matter how your body looks at the moment. Whether you’re wearing make up or not, whether you’re bloated or not. Whether your friend posted a god awful photo of you or not. None of that superficial bullshit matters. I’m telling you from experience the more you learn to love yourself the more beautiful you will look on the outside. I had this realization a little while ago when I went to work with zero make up on for rehearsal. At first I felt so insecure and scared of what people would think but I didn’t have time to do it so I just walked in and did it. I honestly felt so free. :) Since then I haven’t worn make up once unless I was filming or performing. Even my boyfriend prefers it now. My point is… We all have things we are insecure about. It’s NORMAL… but in the big picture those little quirks and things are what make you you. If we wait until we become perfect before we love ourselves, we will waste our whole lives. You are already perfect right here and right now. 

I know what you’re going to say. ”I can’t love myself, I hate myself, I hate my body” so on… I’m a 19 year old girl, I’m my worst critic I know. But next time before you beat yourself up or hate on yourself, remember that you are lucky enough to be living on this beautiful planet. Be grateful to be alive and healthy and young and able to reblog lol. 

Now with all that being said I’m now going to share with you all the knowledge I learned from Isaac because as much as your exterior isn’t what truly matters in life… Feeling good, proud, happy and confident about yourself and your body DOES matter. :) 

So what I learned from Isaac is… Eating fewer calories and counting calories has NOTHING to do with being your thinnest or losing weight. It’s WHAT you put into your body. I’m currently consuming more calories than I ever had before and I’m thinner than I’ve ever been. I’m never hungry. My belly is happy and satiated all day long. 

The main thing I stay away from is starchy carbs (no rice, potato, pasta, bread, cereal, etc.) and sweets (with a cheat day once a month because it’s good for your soul :D ). However it’s important to have some carbs (depending what they are) because they’re a great source of energy and certain carbs eliminate bloating. Like oatmeal. I have organic oatmeal with flax and cinnamon every morning to get my body going and to have some energy for the day. I usually eat it with 2 hard boiled eggs or a handful of almonds for protein. I generally have really long work days every day so throughout the day I keep myself energized and my belly full with fruits and veggies with almond butter or nuts, green tea and healthy bars like Think Thins, Live Raw bars or Pure bars. Yes these bars have more calories than a 90 calorie Special K bar but here’s why they’re the smarter choice… The ingredients in a Special K bar aren’t natural and are harder for your body to break down. If you eat snacks that are more natural (Think Thins, Live Raw bars or Pure bars, fruits, veggies, nuts etc) you’ll consume way more calories but your body will be able to process and USE the ingredients for nourishment instead of storing them as fat. For lunch I always have some lean protein with a fruit or veggie like salmon and kale or chicken with hummus and some berries. For dinner I have whichever of the two I didn’t eat for lunch. I usually alternate! I try to have my last meal of the day before 7:30. If I get hungry before bed I will never let myself go to sleep hungry. I’ll just have some fruit or nuts. A glass of dandelion tea before bed is also great for you. A lot of people also say that fruit isn’t good for you because it has a lot of sugar and that avocado or hummus or cashews have too much fat. This is true… fruit has some sugar and some carbs. Nuts and avocado and hummus DO have a lot of fat but they aren’t the kinds of fats that will make you fat. They’re healthy fats. They will nourish your body. The sugar in fruit is natural sugar and it’s fine and good and delicious. Of course moderation is good when it comes to natural fats and sugar but I’m just telling you guys about what’s been working for me.

      The greatest thing about this way of eating is that you get to eat every 2-4 hours. The reason why it works is because it keeps your body burning all day long. Eating more actually makes your metabolism work faster and harder. So you’ll be eating more than ever but you’ll be eating the right things and when you’re eating the right things and exercising, your body will be healthy and in great shape!

I try to exercise daily to get my heart rate up and keep my body going. Isaac teaches a class called Fat Assassins (lol I love the title) and it’s literally the hardest, most amazing class in the whole world. I try to do it every day. He’s releasing a DVD of the class soon so I will let you know when it’s out! Feel amazing whenever I do it. Whether it’s dancing, yoga, swimming, hiking, jumping jacks, plans, ab and leg work outs, running, cheesy exercise videos.. whatever you want to do it’s just important to have that time to work out as often as possible. 

So I hope this has been helpful to you guys and that you’ve enjoyed reading it. The most important thing of all is to keep yourself healthy and to be happy and to love yourself. I don’t want to see y’all hating on yourselves anymore.  Nourish your body and nourish your soul. Be happy in your beautiful, unique skin and take care of yourselves. All my love! 

[222strawberries]

Eating Disorder Recovery Websites

1) http://eatingdisorderrecovery.com/index.php/home - Features a free eating disorder recovery workbook that helps you manage eating disorder symptoms. Includes blogs to help inspire eating disorder recovery. Allows visitors to post and discuss problems and questions in a forum that is monitored.

2) http://www.recoveryboat.com/ - A website that offers peer support for eating disorder recovery. This site includes a forum for those struggling. It also provides basic information about eating disorders for those suffering and those supporting a loved one who is suffering. Lastly, it provides some therapy exercises that can help overcome eating disorder behaviours and symptoms.

3)      http://www.something-fishy.org/ - An all exclusive website that provides a treatment finder, forums, eating disorder information, hotlines, and more. This site even includes resources for books and self-help worksheets to help combat eating disorder symptoms and behaviours.

4) http://www.webiteback.com/ - A pro-recovery website that exists to help others overcome their eating disorder and to combat pro-ana websites. This site provides a forum for users to post on to get advice and share struggles of their eating disorder. This site also provides an extensive resource list for those struggling.

5)  http://www.nedic.ca/index.shtml – The National Eating Disorder Information Centre. This website features all you need to know about eating disorders. It has a resource library that includes links on where to get help. NEDIC runs public service announcements and campaigns that you can get involved with in your own community.

6) http://www.eatingdisordersblogs.com/ - This site is a compilation of blogs written by different people to help inspire you to overcome your eating disorder. You can find blogs written by Doris Smeltzer, Karen Koenig, and even Jenni Schaefer. These blogs provide information on eating disorders, skills you can use to recover, and resources you can access.

7) http://www.mirror-mirror.org/ - This is a site dedicated to help promote awareness for eating disorders. It helps to educate about the dangers of eating disorders. It also has links to resources on getting support for your eating disorder. It provides information on relapses and has a relapse prevention plan. It gives a lot of ideas on coping skills to deal with the hard emotions you feel instead of using eating disorder symptoms.

8) http://www.nationaleatingdisorders.org/ - This website is dedicated to advocacy for eating disorder recovery. It provides resources to help teach about what eating disorders really look like. This site provides resources for recovery as well. This is the organization that holds the National Eating Disorder Awareness Week, held at the end of February. This site provides stories of hope that encourages others to seek out recovery.

9) http://eatingdisorderscoalition.org/ - Advocacy at its best! This site is your guide to help get legislators and representatives to hear your voice and get legal action for eating disorder help and recovery. You can find facts and information about eating disorders on this site. You can learn how you can advocate and lobby for eating disorder recovery at the federal and state level.

10) http://www.mentorconnect-ed.org/ - A website that pairs mentors and mentees together to help support those in eating disorder recovery. The purpose is to pair those who have been in recovery and those who are struggling with an eating disorder to share experiences, provide guidance and to help each other through the journey of recovery. 

[222strawberries]

. . . MOTIVATION ARCHIVE ⭑.ᐟ.ᐟ