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[discipline-your-body]

[discipline-your-body]

Cal restriction tips

Keep breakfast ~200 cals

Lunch ~500 cals

Dinner ~600 cals

In between, have 1 snack 200 cals or 2 snacks 100 cals each. Adjust depending on meals.

[discipline-your-body]

the euphoria i get from seeing the scale go down is not worth any craving

[discipline-your-body]

Rules to keep me on track

No takeout or pasta during week days (week days exclude Friday night!)

Stick to meal plan and approved dishes

Aim to work out 2x a day (unless sick or period)

Weigh in’s every morning

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[discipline-your-body]

[discipline-your-body]

I don’t want you to just lose weight. I want you to build habits that keep you heathy physically and mentally for the rest of your life.

[discipline-your-body]

[discipline-your-body]

[discipline-your-body]

@honeycocoanut

[discipline-your-body]

When you have a female body and don’t exercise (yet are capable), so much of your energy goes to your mind due to the separation between you and your body. Lack of movement is responsible for the overthinking, overprocessing, addictions to social media, overfunctioning, sex without a heart connection, and obsessive shopping and consumption of booze and the like. The female body is a nuclear powerhouse, the portal that nourishes souls from heaven to earth. If that powerful energy you innately possess in your body is not channeled, it will almost always lead to something destructive. -India Ame’ye, Author

[discipline-your-body]

[discipline-your-body]

starting the week in a good mood

weekly review and preview

on sunday evening or monday morning, take some time to review the past week's accomplishments and reflect on what went well and what could be improved. then, preview the new week's schedule and tasks. this will help you be mentally prepared for what's ahead and adjust your plans if needed.

set weekly priorities

determine a top three to five priorities for the week and keep your focus aligned with your most important goals, making you more prone to have adequate time and resources to them throughout the week.

organize your workspace

it's very important to start monday with a clean and organized desk, anyone who already did it knows well. being physically organized helps reduce stress and improve your ability to focus and be productive.

create a motivational ritual

my favorite! begin your week with a motivational ritual. this could be reading an inspiring quote, listening to a particular song that uplifts you, or writing down somethings you are grateful for.

initiate a positive interaction

our first steps through the day can really affect the mood of our whole day (it's scientifically proven!!), so try starting your week with a positive interaction with your family, friends or colleagues. this, aside from maintaining a good relationship and being good to everybody, will also boost your mood.

start with a small win

choose a small, manageable task in the very beginning of monday and complete it. it'll give you an immediate sense of achievement and set a positive tone for the rest of the week.

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[discipline-your-body]

[discipline-your-body]

An honest look at my eating habits and weight fluctuations

I'm going to start with senior year of high school. I did very intense dieting and went from ~115 lbs to lowest weight 89 lbs. However, over the summer I gained all of it back, after crashing from restricting so intensely.

I didn't weigh myself in college. In the first part of college, from living on campus I was much more active and eating on the healthier side but not perfect. The last year of college, moving into an apartment, I was much less active and eating worse, I was gaining a little bit of weight. I finished college around 135 lbs.

Post-grad and first full time job, it was a very active job, outside of work I was doing LOTS of walking/hiking. I had less time to eat, plus I was conscious of my meals and meal-planning. I lost 15-20 lbs without even realizing it. I was back to ~115 lbs. I was not regularly weighing myself and I remember feeling really surprised when I saw such a low number.

At 25-26 years old, I weighed myself again and was back to the 130s. And then it became the 140s. And then I saw a photo of myself and couldn't believe it was me. I told myself I'd do better. And then it became the 150s.

At the time, I was in denial. I thought I was eating exactly the same as a few years ago. I was utterly confused. I thought it was maybe just aging, just a part of life. But lets be honest.

I was not regularly exercising, wasn't going on daily walks anymore, wasn't doing any workout routines (maybe a 5-minute workout every once in a blue moon?) I was spending most of my free time at my computer writing or on my phone doom-scrolling.

I fell into a habit of getting breakfast takeout every day -- between Wawa, Dunkin, and Starbucks. Every day. Also, I was often ordering "large" drinks instead of medium or small. That's at least 600 calories for breakfast.

I started having two lunches at work every day. One lunch I would pack ahead (at least 500 calories), second lunch I would buy at work (around 400 calories).

Every dinner was either pasta (700-800 calories at least) or takeout (up to 1000 calories.)

Assuming I didn't have any snacks in between, that's at least 2200 calories a day. And that itself doesn't even seem like a huge amount, right? Well my BMR was probably 2000 at most. That means at least 200 extra calories a day. Not too bad, right? But that means 73,000 extra calories a year. And with each pound equaling 3500 calories, that equals gaining 20 lbs in one year. Perspective!

Keep all that in mind with how I was not working out consistently. I had a job in which I was on my feet most of the day and had to push and carry very heavy things. But that did NOT equal a true workout.

The two year period of my weight gain, I was depressed and going through a lot of horrible things. I was in denial about a lot, not only my weight gain, but other things going on in my life. I could not honestly look at myself in the mirror and admit that any eating or activity habits had changed.

Seeing the number on the scale go up, seeing myself look different in photos, no longer fitting in my old clothes and having to go up two sizes, was not my final straw. Finding out that I had Lyme disease with two years of symptoms that I chose to ignore, that was my first hint. That was what lead me to the doctor, who told me that I was on the borderline of overweight and could lose some. That's what put me on a diet/calorie restriction for the first time in ten years.

I restricted for two months and I lost 5 lbs. But it was so hard and the weight loss was happening so slowly. I lost patience and gave up. I told myself I'd just eat better and be more active. So I didn't count calories, but I just tried to make healthier choices.

One year later at my next doctor appointment, she weighed me again and told me I had gained 5 lbs more from my previous appointment. So the tiny amount of weight I lost between then, I gained double! And THAT was my final straw.

That day, I joined a weight loss app and decided to fully commit. It's now been a little over three months and I've lost 10 lbs. I'm just a sliver above the healthy BMI bracket. I'm now 145 lbs, which I don't think I've been since 2-3 years ago.

My biggest lesson I've learned right now is that we have to be honest with ourselves. We make so many excuses. We don't want to see the ugly truth. It's far too easy to turn a blind eye to weight gain. But your body wants your attention. We don't listen to our bodies!

A lot of times you think you're hungry when you're actually tired. Make sure you get enough sleep. And late evenings or nights, when you're craving a snack, it's likely your body is actually telling you to go to bed early.

Fast food breakfast adds up. Starting the day with 600+ calories is just setting yourself up for failure. Do NOT order "large" drinks and expect to have a small body. Even "medium" drinks are risky. Lattes are basically milkshakes.

Walking helps out more than you'd think. Making exercise a DAILY habit is essential.

Weight gain has much less to do with age, far more to do with habits, and we like to blame aging as an excuse for not being in control of our health. The metabolism doesn't slow down until your 60s.

Stop accepting free food from work. Stop buying your lunches from work. Work doesn't care about your health and wellness, they want to sedate you with sugar and salt.

Longer post than I expected :) but basically, I accept my actions and take accountability for my weight gain and health decline. I am making an effort and putting in the work to do better!

[discipline-your-body]

Tips That Helped Me Lose 25 Lbs in 6 Months:

Cut out the sugary drinks. Buy yourself a large refillable water bottle, fill it up, & take it with you everywhere. If you don't like water or want something with more flavor, buy the crystal light packets (5 calories) or the Mio water flavoring (0 calories) & add them to your water. Diet Pop is also zero calories, & no it does not make you gain weight. Just obviously don't drink it all. 1-2 a day are perfectly fine.

Make coffee at home. If you're a starbucks, tim hortons, etc coffee girly, this one is for you. Buy the Sugar Free Torani flavoring syrup, mix it with some almond milk, pour it into your coffee, add a stevia packet. Honestly it tastes great & it's only like 15 calories, compared to a 200 calorie drink at starbucks or tim hortons.

Increase your amount of steps in a day. I aim for at least 10,000 steps a day. But you can start off lower than that! Start off with 5,000 and work your way up. You can get these steps in by doing anything you want. Your phone can track your steps for you so you don't even need to buy a step counter if you don't want to. Just keep your phone on you all day, most people do anyway.

Always keep a "healthy" snack on you. If you're on the go & you get a little hungry, this will help keep you from just stopping to grab fast food or buying a bag of chips.

Eating 60-80% healthy. Balance is key. Don't give up everything you love, otherwise you'll be miserable & just give up. We are aiming for a lifestyle change, not a quick fix diet. It is not realistic for you to NEVER eat the foods you love ever again. It's ok to enjoy life & still lose weight/maintain.

Don't focus on the way you look or the scale. Focus on how you feel. That's what is most important.

The 15 Minute Rule. If you don't feel like working out, tell yourself you're just going to do a 15 minute simple work out. After 15 minutes is up, if you want to stop, then stop. At least you got a little bit of movement in. But 95% of the time, you'll want to keep going. If you tell yourself you're going to do this long, hard work out, odds are you probably aren't going to go. It's overwhelming.