lemonwaterv2

[lemonwaterv2]

@n@ websites

BMR Calculator = BMR Calculator

Calorie calculator for exercises = Calories Burned Calculator

TDEE Calculator = TDEE Calculator

W31ghtl055 Plan Calculator = l o s e r t o w n

BMI Calculator for Adults = Calculate your body mass index (BMI) for adults - NHS

BMI Calculator for Teens = Calculate body mass index (BMI) for children and teenagers - NHS

[lemonwaterv2]

Cal Log - Sunday May 18th

Total: 1182

Goal: ~1300 (BMR)

Went on the treadmill for almost an hour today as well! Burned around 165 cals!!

Drank 3.5L of water

[lemonwaterv2]

MY WL TIPS

Fasting Basics

Fasting is super effective—you drop water weight quickly, and it only gets better the longer you go. I highly recommend:

• 16-hour fasts daily — perfect for beginners and sustainable long-term.

• 24-hour, 72-hour, or even one-week fasts — these work too, and the longer you fast, the more you start burning fat instead of just water.

After 3 days, fat burning kicks in hard.

Also, the higher your starting weight (SW), the more you’ll lose. It’s just how the body works.

How to Break a Fast (and How Not To)

NEVER break a fast with sugar or junk food. You’ll feel like trash and mess up your progress.

Break it with:

• Protein (chicken, eggs, protein shake, smoothie)

• Something clean and satisfying

Junk will leave you hungrier, greasier, and more bloated. Don’t sabotage your own grind.

personally if i eat something sugary i crave more sugar

Hydration is Key

Yes, I know it’s annoying to pee 24/7, but:

• Drink lots of water during your fasts. It’s essential.

• Add a little sea salt or take magnesium and other minerals to avoid fatigue.

• Herbal teas = magical. They taste good, curb appetite, and are great for your hair.

Liquid Fasts & Diet Drinks

Look, I know diet drinks aren’t the healthiest—but they work.

• Sparkling water, fizzy drinks, Coke Zero, etc. = stomach fillers.

• I’ve done liquid fasts drinking them and still lost weight just fine.

OMAD (One Meal a Day)

A bit more extreme, but super effective if you can manage it.

• Eat one high-protein, healthy meal a day. No junk.

• You’ll stay full longer and won’t feel greasy or gross.

Think: chicken, eggs, protein shakes—not fries and candy.

My Results:

• Lost 10 kg in a month doing OMAD + ~700 cals/day (some days only 100–300 cals).

• Lost 6 kg in one week fasting and drinking Coke Zero daily (went from 62 kg to 56 kg).

[lemonwaterv2]

pr04n@ youtube stuff i found:)

ill add more stuff when i find it, feel free to share any videos that tr11gg3r you :)

the fashion models starv1ng for success (https://youtu.be/-hN2n7ElRSY?si=oNJpIltwpDqXaVCf)

the channel "my little cookbook" has xxxxxxtra low c@@l recipes

i do this when i havent done my steps and its dark outside (https://youtu.be/chpMIH1BGI8?si=zSLOPzVSTnqsW4l3)

christian bale (https://youtu.be/lzIspEWxLSY?si=wmCMLuRAC2Hbi_Ka)

angelina jolie (https://youtu.be/Mt2eUjGKFAA?si=5_yB8aNaLrNohfGW)

helps me think twice b4 taking online advice https://youtu.be/4z0_b939K3k?si=47sjdwzyhHL57A6M

"i cant remember the last time i ate a meal" https://youtu.be/CG-vckONj70?si=niPe9VbkIh17MIbU

ballerina https://youtu.be/5356zt0JiDY?si=DAFLzHJEx2arzeTU

picky eater https://youtu.be/qixyAuIJmxo?si=fowmqQ-UbSgj-6a8

[lemonwaterv2]

Food Log ~ Sat. May 17th

Breakfast:

- Veggie omelette from Humpty’s w/ sliced tomato and a few pieces of fruit: 338 cals

Lunch:

- Venti pink drink from Starbucks: 220 cals

Dinner:

- 2 hot dogs w/ mustard: 601 cals

Limit: ~1300

Total: 1159

[lemonwaterv2]

Back on 3d tmblr… BUT I am 5 days v@ping free!! It’s the small wins :)

[lemonwaterv2]

So… I’m back after “recovering”(?) for 2 months

Since finishing my first year of college last month I have been sitting at home doing absolutely NOTHING and I’m up to 120.8lbs 😐

I don’t want to go full blown Ed because I know that’s not sustainable and I still want to be moderately healthy, but the mindset is definitely creeping back in.

Gonna be tracking with mfp, cal limit of ~1300 because that’s my BMR, but I’ll try to stay around 1000!

Today (May 17th) I had 1159 cals which I’m happy with!!

[lemonwaterv2]

Food Log - March 21st <3

Skipped Breakfast and Lunch

Dinner:

- 2 eggs | 143

- 1 small gala apple | 89

- 20 raspberries | 21

- 5 grapes (didn’t finish all 10 from pic) | 24

Snack:

- Slimfast chocolate protein powder (1/2 scoop) | 65

- 450mL vanilla almond milk | 152

Total: 495

[lemonwaterv2]

Food Log - March 20th <3

Skipped Breakfast and Lunch

Dinner:

Got Edo Japan for dinner tonight!

- kids chicken and rice (didn’t finish the rice) | ~315

- added 6 shrimp ^ | 65

- teriyaki sauce (didn’t finish) | ~30

- 4 piece California roll | 170

Total: 580

[lemonwaterv2]

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 ♡

[lemonwaterv2]

I feel SO light and skinny today, I’m really looking forward to my weekly weigh-in on Sunday!! (My pants feel looser!!!!!)

[lemonwaterv2]

Food Log - March 19th <3

Skipped Breakfast

Lunch:

- 1/2 can Stagg chili (classic) | 265

Dinner:

- 1 chocolate slimfast protein shake

Total: 522

Notes: ended my fast at 21 hours, had a late lunch at 3:30. Planning to have that protein shake later and then start another fast sometime around 7-8!

[lemonwaterv2]

Food Log - March 18th <3

Skipped Breakfast + Lunch

Dinner:

- 2 pieces of plain white bread (toasted) | 190

- 2 eggs | 143

- Pam cooking spray | 7

- 1/2 avocado | 120

Total: 460

[lemonwaterv2]

Ik this is so off topic for my account but guys I have a chemistry midterm today please wish me luck 😭

[lemonwaterv2]

Build a meal — putting this here so I don’t lose it.

[lemonwaterv2]

Food Log - March 17th <3

Skipped Breakfast + Lunch

Dinner:

- 2 eggs + 1 egg white | 160

- Pam cooking spray | 7

- 2 pieces of plain white bread (toasted) | 190

- 1 cup raw spinach | 7

- 20 raspberries | 21

Total: 385

Starting a 23.5 hour fast from when I finished eating (6:00pm) until I have dinner tomorrow (5:30pm)! :)

[lemonwaterv2]

found this super fun idea from @dylqnhugs

It's a fun wl game!!!