#boost your metabolism to lose weight

[personalcare-nheal]

How to Speed Up Metabolism After Drinking Alcohol?

Learn How to Speed Up Metabolism After Drinking Alcohol? With tips on nutrition, hydration, and healthy habits. #foods to boost your metabolism

[pandabear804-blog]

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[b0rderl1neb1tch]

How To: Boost Your Metabolism :D

(as someone who lost 25 lbs in 2.5 months)

1. B6 & B12 boosts metabolism (you can take B6 without food, but B12 absorbs better with food) - These vitamins give you more energy and improve nerve health :D

2. Coffee/Energy Drinks/Caffeine Pills (duh) - Anything with caffeine will keep you alert, focused, and lose those pounds! Be aware of those high sugar/cal monsters or those fatty coffee drinks.

3. Apple Cider Vinegar - I find it helps with burning food/ making me less hungry. You can get these in pill form or dilute it

4. Warm lemon water/Teas - Very low cals, better water intake, debloats you. Again be careful of the sugar contents

5. Exercise like pilates, running/walking, weights, yoga, etc. - Easy way to gain muscle/lose fat- Basically resistance training

7. Fasting - Boosts your metabolism and overall health

8. Proteins!! Protein + gaining muscle will increase metabolism. As you st⭐️rve, still keep eating those proteins!!

9. Sleep!! Getting less than 6 hours of sleep will decrease your metabolism

Let me know if I should add anything :)

[dietmtdewbabynewyorkcity]

HOW I’VE BEEN SUCESSFULLY LOSING WEIGHT: Notes from a former binge eater ♥️

*this guide is to show how ~I~ do things and offer advice on how to do it MY way. I am in no way encouraging anyone to do themselves harm. First off,

HEALTH IS WEALTH.

That being said.. this is literally the longest I’ve ever gone without bingeing. It’s just,,, easy this time. Once you get a feel of what it’s like to be skinny you just don’t crave junk as much anymore bc you KNOW it’s not worth it. The trick is to eat clean 90% of the time and allow your favorite treats 10% do the time. Fit them into your calorie limit!!! Here’s some personal favorites that have helped me lose like 20lbs in the past 2 months.

I tend to do one higher- calorie drink during the day (protein shake, Starbucks, etc) and one healthy filling but low cal meal and a sweet snack at the end of the night.

LOW CALORIE 90%

Mediterranean salad (~150): mixed greens, chopped bell peppers, cherry tomatoes, red onion. Little bit of feta cheese. Balsamic vinegar (not dressing or vinegarette!!!!) I don’t add meat but you could totally add chicken for low cal high protein choice. You could also add olives but I don’t fw them.

Chocolate Protein shakes from the gas station (loll). They’re 220 cal on average and a great treat. Strawberry one is good too.

SEAWEED SNACKS they’re literally 30-60 calories for a pack and kill my urge to eat chips!!! Please give them a try!

Soups. Soups that are already portioned and have the calorie amount posted. I add extra seasonings and spice to boost metabolism.

Coffee!! With almond milk and a little coffee creamer. It’s worth the calories if you want a coffee just make one it’s better than going to Starbucks.

Sushi: I’m vegetarian so I get an avocado and cucumber roll. It’s so good with fresh ginger and a little soy sauce. Sometimes I will be craving it allllllll day and have it as my OMAD so rewarding 🥹

Miso soup>>>>>> add tofu and seaweed and onions!! And mushrooms if you like them.

Monster Ultra energy drinks,,,, yeah I know they’re bad for you but I love them.

Fruits!!! I especially love strawberries, watermelon, cherries, blackberries, pineapple and mangoes.

TREATS 10%

Trail mix: dried cherries, pecans, walnuts, pistachios, cashews. High in calories but perfect for killing hunger. High protein keeps you full and muscles strong, high healthy fats will keep your hair and skin and nails beautiful.

Chocolates: SMALL PORTIONS. if you can’t eat just eat a piece without bingeing, do NOT buy a big bag. what I do is I buy a bar of whatever chocolate I’m craving for my bf and we share it piece by piece. Dark chocolate, milk chocolate, white, hazelnut, with coffee beans, with toffee, fruits, chocolate is the best thing ever 🍫

Starbucks! My fav drinks are matcha lattes (hot/iced), iced white chocolate mocha, caramel macchiato, and occasionally a pumpkin spice latte. Peppermint mochas on the holidays. Oat milk always

Baked goods. Same deal as the chocolate, ONLY BUY THE PORTION YOURE GOING TO EAT. If you have been craving a croissant, go get one. One. Don’t buy a whole dozen of them. You will end up bingeing trust me. My favs are cinnamon rolls <3

Habits

I’m going to the gym!!! Consistently for the first time in my life. It doesn’t have to be anything crazy. Spend 30 min on the treadmill alternating between incline walking and easy paced jogging. Put on a YouTube video. Wear pink and bring a cute water bottle. You have to make an experience out of it! I stick to cardio and full body stretches plus ocasional (light) strength workouts w my bf.

I don’t drink anymore. Just 🍃. Alc is so high in sugar and carbs and it’s literally poison bro. I know it’s hard to stop but once you do you’ll feel so much better.

I rarely weigh myself. I’m at my bfs house all the time so I only step on my scale maybe 3 times a month. It’s been a game changer!!!

MINDSET

I practice mindfulness and speak kindly to myself. Basically sweetspo + affirmations to myself all the time.

Taking more pride in your appearance will also help motivate you. You think you’ll still want to binge after you took a full body shower, clean PJ’s or outfit, painted your nails, skincare and makeup done, whitened your teeth and lit a candle? No thanks.

Limit stupid, negative, useless media consumption. Watch things that have to do with your hobbies/ interests and your social media algorithms begin to kinda clean themselves up over time. My pages are all about exercise, study blogs, beauty tips and sciencey stuff. No more drama or celebrity nonsense. Cut down your following!!

Remember you only have one life on earth. You’re young and hot once. Don’t you want to grab this chance while you have it? Unfortunately your beauty is your currency especially as a woman, so if there’s anything I can do to give myself a better life I will. Losing just a few pounds of fat will make the craziest difference in ways you’d never expect. Free and discounted stuff. More people smile at you and listen to what you have to say. Both literal and figurative doors will be opened for you.Clothes fit better bc they’re more flattering when your body is fit and healthy. While it feels good to get validation from other people, the best part of it is looking in the mirror and feeling proud instead of ashamed. The inner confidence that comes from successful transformation………….there’s no other feeling that compares. If you know, you know. I’m just saying,, the choice is yours 🤷🏼‍♀️

[liliaarcher]

Tips 4 losing weight/ pro4n4 tips

Stay physically away from areas w food if u feel like your gonna binge

drink looottttsss of water

If you have family over, quiet night workouts are great

always eat breakfast, It boosts metabolism

vitamin D boosts metabolism

weigh in the morning

tell me if a missed anything!! Stay skinny <3

[ellizyy]

HOW METABOLISM WORKS

we know what metabolism is, right? that annoying thing that makes skinny girls skinny even though they eat a lot. but how does it actually work? and why do some people have a higher metabolism than others? and how can you boost your metabolism?

metabolism is compounded of 4 things.

1. BMR - basal metabolic rate (70% of your total betabolism)

this is how many calories you burn at rest. if you were to not move at all, not eat, not do anything, just sit and stay alive, this is how many calories you would burn. you can't boost this part, because it depends on age, hight and weight. you can calculate it on different sites. just look up "how to calculate your BMR".

2. NEAT - non-exercise activity thermogenesis (15% of your metabolism)

this is the most important part. these are how many calories you burn by just doing basic activities. ex: brushing your teeth, walking (that is why walking is better than HIITs), sleaning up, washing dishes, talking, moving around etc. (these don't include the exercises you do). by doing as many activities everyday you burn more.

3. TEF - thermic effect of food (10% of your metabolism)

these are how many calories you burn while digesting food. some foods need more energy in order to be burned (ex: protein), some don't. it doesn't make such a huge difference, but usually protein keeps you fuller.

4. EAT - exercise activity thermogenesis (5% of your metabolism)

look at how low the procentage is for exercise. and usually people think that if they exercise they will lose a ton of weight in a short time. ofc, exercising is amazing for health in general and for feeling happier yada yada yada. but it's not the most important when you want to burn more calories. expanding your NEAT activities can burn more than 20 min of intense exercise.

now that we understood how metabolism works, let's see how we can burn more calories and boost our metablism. and no, it's not by drinking some kind of green tea or doing weird rituals.

scientifically, muscle burns a lot more calories than not having it. muscle needs calories to just stay there, on your bones. and this can increase your BMR by a ton.

how do we build muscle? (and no, you won't get bulky by just having a few muscles)

there are two ways. either you do body wight exercises (exercises where you use your body as weight. you can look up exercises) or lifting weights.

for weightloss and metabolism boosting it is recommended to build muscles. doing countless of cardio is not completely useless, but it's not as sustainable. cardio burns more calories ONE time. but afterwards you feel hungrier and with kess energy. strength training doesn't burn as many calories AT ONCE as cardio, but burns more on the long run. and helps you stay skinny longer.

i hope this helped at least one person. stay safe luvs!!

[myetherealexistence]

How I accidentally boosted my metabolism!

And no I'm not just gonna tell you dumbass shit you already know like "drink more water ✨ 😊, get more sleep 💖", like actually advice

At least Im pretty sure i boosted it because on days where I eat over my maintenance (1687cal) I still manage to maintain, and sometimes EVEN LOSE!!!

My 2 main tips

1. CAFFEINE. In my experience it doesn't matter where you get it from, it can be coffee, tea, energy drinks (my favorite). It boosts your metabolism, and speeds up fat burning (from my research at least, I'm not a doctor, don't quote me on this).

2. DONT GO TOO LOW. From what I've noticed whenever I restrict under 600cal not only do I tend to binge more often BUT I also loose weight slower. For example im currently staying in the range of 800-1000cal, which is a lot for 3dblr, and scary for a lot of 4n4s but if your struggling with restricting in the 0-500cal range, and binge every weekend, try it out!

A little speed round of what you might know but also helped me

Protein. It digests differently from carbs and fat and burns calories while being digested, so if you eat 1200cal of protein vs carbs, you'll have burned a few calories just from digesting the protien.

Sleep. Obviously you need it, like I know everyone says how important sleep is, but when restricting it can get more difficult to get those minimum 8h, here's some stuff that helped me, of course melatonin, try to not drink caffeine 10h before sleep, or just scroll your phone untill you fall asleep, seems counter intuitive but it works!

Intermittent fasting. Everyone has been hopping on the IF bandwagon AND FOR A GOOD REASON, it just works. The main part of making it bearable is to forget about it, I usually sleep until 11AM, have my first meal at about 1PM, and last meal at 6PM.

That's kinda it!

Hope this helped <3

[ribb0ngirl]

𝑚𝑦 𝑤𝑒𝑖𝑔𝚑𝑡 𝑙𝑜𝑠𝑠 𝑔𝑢𝑖𝑑𝑒 ʚɞ ⁺˖

my tips for healthy weightloss ♡

𝑑𝑜𝑛'𝑡 𝑠𝑘𝑖𝑝 𝑚𝑒𝑎𝑙𝑠

♡ eat healthier instead! Meal prep for the week, it saves time and it won't be as tempting to go for something unhealthy when you planned ahead. Make sure your meals are filled with fiber (helps with gut health) and protein (boosts metabolism), they also keep you full.

𝑐𝑎𝑙𝑜𝑟𝑖𝑒 𝑑𝑒𝑓𝑖𝑐𝑖𝑡

♡ when I say this I mean a healthy calorie deficit (not those crazy 200cal diets), on average, cutting 500cals from your normal amount can help you get started on a good, consistent weight loss plan. But honestly just use a free app to help you track your calorie intake. Don't obsess with calorie counting though, you don't have to do strictly those cals, nothing more nothing less, like you can go a little over your limit sometimes I promise it won't be the end of the world.

𝑑𝑟𝑖𝑛𝑘 𝑤𝑎𝑡𝑒𝑟 𝑏𝑒𝑓𝑜𝑟𝑒 𝑚𝑒𝑎𝑙𝑠

♡ drinking one glass of water 30 minutes before a meal to help digestion. but don't drink too soon before or after a meal cause the water will dilute the digestive juices. Also drink water an hour after the meal to allow the body to absorb the nutrients!!

𝑤𝑎𝑙𝑘

♡ studies have shown that having a regular walking program can help you melt away some extra weight. Just 2 1/2 hours of walking a week (about 20 minutes a day) can shrink your belly by about 2.5cm in 4 weeks !! Also walking is fun, just put on your fav playlist, bring water and have a hot girl walk!! Before driving or anything think "Could I walk there?". Walking can also reduce stress, help ward off symptoms of depression and helps you be more positive! If you have strict parents that don't let you walk alone (like myself) go to the gym and get on the tredmill or walk around the house or backyard.

𝑝𝑖𝑙𝑎𝑡𝑒𝑠

♡ pilates is so good and effective, a study in 2017 showed that practicing Pilates for two months not only was effective for weight loss, it also reduced BMI and toned waist, abdomen, and hip areas. If you're like me and can't afford or don't have time to go to classes literally just search "pilates workout" on youtube and you'll get a ton of them!! pair this with a daily hot girl walk and your pretty much set

𝑓𝑖𝑥 𝑦𝑜𝑢𝑟 𝑠𝑙𝑒𝑒𝑝 𝑠𝑐𝚑𝑒𝑑𝑢𝑙𝑒

♡ getting quality sleep is super important for a healthy weight loss plan and also for your mental health in general. Research has shown that losing sleep while dieting can reduce the amount of weight lost and encourage overeating. Try to get around 7–9 hours of sleep per night.

𝑑𝑜𝑛'𝑡 𝑜𝑣𝑒𝑟𝑑𝑜 𝑎𝑛𝑦𝑡𝚑𝑖𝑛𝑔!!

♡ listen, I get it, I've been there done that, you wanna see results quick and are sick of feeling bad, but babe, when you workout and diet to an extreme level, your body can go out of balance. This can literally slow down your weight loss process, so you're doing the reverse of what you wanted, also it's totally exhausting and so not worth it. Please have patience with your body.

𝑚𝑎𝑘𝑒 𝑖𝑡 𝑎 𝚑𝑎𝑏𝑖𝑡 𝑛𝑜𝑡 𝑎 𝑡𝑎𝑠𝑘 !! 𝑔𝑜𝑜𝑑 𝑙𝑢𝑐𝑘 ♡

[tiedupinknottss]

tips tips tips

1. Drink one glass of water every hour. It will make you feel full.

2. Drink ice cold water. Your body will burn calories just getting the water to a normal temperature to digest. Also it is great for your complexion.

3. Drink 3 cups of green tea daily. It will help boost your metabolism, plus its antioxidants make your skin look great.

4. Take vitamins daily. Do not take vitamins on an empty stomach, otherwise they have nothing to catalyze with.

5. Eat ice or gum when hungry. This will make your body think it had food without the calories.

6. Do aerobics until you want to faint.

7. Eat spicy foods. They raise your metabolism.

8. Take cold showers because your body will burn calories to heat you back up.

9. DON’T take laxatives. They don’t help you to lose weight.

10. DON’T use diuretics. They only dehydrate you.

11. Brush your teeth constantly so you won’t be tempted to eat afterwards.

12. Wear a rubberband around your wrist. Snap it when you want to eat.

13. Clean something gross (toilet, litter box, boyfriend’s closet) when you want to eat. You will not want to eat after cleaning a litter box.

14. Keep your hair in good condition so no one will suspect anything.

15. Get a job so you’ll have to work through meal times.

16. Exercise twice the amount of calories eaten.

17. Use smaller plates and utensils so it seems like you ate more.

18. Chew eat bite of food thoroughly and then take a sip of water between bites. You will feel full quicker and will not eat as much.

19. Say you are going to eat at a friend’s house and instead go for a walk. You will be burning calories instead of taking them in.

20. Buy clothes that you can’t fit into and hang them wear you can see them. This will motivate you to lose weight to fit into them.

21. Sleep at least six hours a day. If you get less than six this can lower your metabolism by 15%.

22. If you start to feel hungry do situps or punch yourself in the stomach. You will not feel hungry anymore.

23. Pamper yourself! Give yourself a facial, paint your nails, anything to make you feel pretty.

24. Make yourself a snack, but instead of eating it throw it away. Leave the dirty dishes whereyour parents can find them. They will think you ate.

25. Prepare a list of excuses as to why you can’t eat – You’re sick, you’re a vegetarian, allergic, etc. You’d be amazed at how many good excuses there are.

26. Get out of your house! If you’re not sitting around then people can’t start shit with you about not eating.

27. Join a pro-ana group or start your own website. Anything that will keep you motivated.

28. Make an ANA scrapbook with pics of skinny models. Right down all the reasons you want to lose weight. Keep track of everything you eat. Look at it daily for thinsperation.

29. Keep good posture, burns 10% more calories when you sit up straight.

30. Instead of food, buy something else, a new shirt, flowers, jewelrey etc.

31. Make a list of all the “bad” foods that you crave and tend to binge on. Each day, pick one to take out of your diet that you absolutely, no matter what, cannot eat again. Take one off the list each day until there are no more bad foods you can have.

32. Avoid alcohol! A shot of liquor has 100-120 calories, a glass of wine has 80 calories, a lite beer has 110-120 calories, and a regular beer has 140-170 calories.

33. Never eat anything bigger than about a cup, your stomach will expand and then you’ll get hungry more.

34. Eat in front of a mirror naked. See how much you can eat then!

35. The smell of coffee is suppose to supress appetite.

36. Wear perfectly applied lip gloss. It makes you more aware of what’s going in your mouth. Also, flavored ones help with cravings.

37. Have 6 small meals a day. Take 2 apples, and split them so you can make 6 meals out of them. That way your body will be tricked into thinking it’s eating more.

38. Low calorie hot chocolate curbs chocolate cravings, and makes you feel full.

39. Take anti-heartburn pills if you’re really hungry. They nuetralize the acid that builds and makes you hungry.

40. Take a picture of yourself wearing a bathing suit or something equally revealing, look at it when you want to eat.

41. It takes 20 minutes for the brain to realize the stomach is full.

42. When you get hunger pains curl into a ball, it makes them go away.

43. If you’re a smoker and hungry, light up a cigarette. It curbs your appetite.

44. Eat lots of fiber. It makes you feel full and takes fat with it out of your body. The natural cleansing helps improve both your energy level and overall feeling of wellness.

45. Before you dig into that cake, bag of chips, candy, or whatever, take a deep breath and count to 100. Usually by the time you get to 100 you will have convinced yourself that you don’t really want it.

46. When you’re hungry chug 2 glasses (or how many you need) of straight water. It’ll make you so full and nauseous you will have completely lost your appetite.

47. Celery actually burns calories. Every hour eat a stalk of it. Not only will it fill you up, but it will also get your metabolism kickin’.

48. Weigh yourslef before and after every time you eat. Not only will it eliminate unnecessary eating, but it will make you want to eat less when you see the numbers creep up.

49. Read the nutritional information. Remember, fat-free does not mean calorie-free. Also keep an eye on fiber content. Get as much fiber into your diet as you can, while cutting fat and calories.

50. Don’t eat a lot at once. Spread your food throughout the day. This will help to avoid binging and keep your metabolism going.

51. If you like to drink alcohol, you’ll like this. Make a rule: You can only drink every time you lose 2lbs. So, if you lose 4lbs a week, you can drink Friday and Saturday night. However, if you only lose 2lbs a week, you only get to drink one night.

52. Do not eat in front of the computer or TV. This distracts you from recognizing you’re full.

53. Save the money you would have spent on that meal in a jar. Save it in a bottle instead and watch it grow.

54. Stay away from Slim-fast and other so-called “healthy” candy bars and shakes… one look at the nutition facts will tell you why. With all the carbs and excess calories you may as well go eat a freakin pie or something. Not to mention the rediculous prices… save yourself the money, and the calories.

55. Instead of buying food, buy yourself flowers. Food is depressing, but flowers make you happy.

56. When having cravings drink a couple glasses of water with slices of lemons and count to 100 and it should go away.

57. Eating 100 cals 4 times a day is better than eating a 400 cal meal.

58. An occasional binge doesn’t hurt, in fact it’s quite beneficial if you have reached a plateau (stopped losing weight). Your body will think you have stopped starving yourself, and you will drop at least a pound overnight! Just don’t binge too regularly!

59. Someone told me that if you take a pure cold bath for 15-30 min and lower your body temp, your body burns around 200 cals for every degree it has to raise itself to reach a normal body temperture. This person tried it, a 30 min bath lowered their temp about 3-4 degrees

[lethalrexie]

so a lil bout me if anyone wants to be moots: (i also have a backup in case i lose this acct, it’s the same username but the “e” in lethal is 3)

you 1,000% do not need to read all of this, however i truly think it is super helpful considering i was raised by a dietitian.

im pro-recovery JUST BY CHOICE NOT FORCE. so PLS JUST BLOCK DONT REPORT. we all have backups and backups for our backups. so it’s pointless. you’re breaking up a community where we get support. so fvck u if u report.

my “rexie tips n tricks” losing weight healthily yada yada yada is below the cut if you’re interested!

cw: 180lxs 81kg (i know it got out of hand 🥲)

gw: 130lxs 58kg (doing everything i can to get here by christmas)

ugw: not sure, just wanna see my b0nes. maybe 111lxs (50kg)? (gimme that angel number baybeee)

lw: 145lxs 65kg

so basically, if you do these things i can guarantee you 100% will lose weight. if you’ve plateaued, if you’re just starting out, if you’re trying to take it slow after relapsing, even if you’re petite and need a metab boost to start loosing lxs again, i’m not saying it’s good to be apart of this community but im along this ride w ya so. here u go.

1. keep your e@ting window as small as possible aka eat to live don’t live to eat (the r3xie motto 🤪). i’m f@sting minimum 16:8 and i try to extend that. but major thing is don’t beat yourself up if you can’t make it 16hrs and be happy the days you can make it longer!! esp if your just starting out.

2. stay low c@l. i’m trying my best to stay under 500 c@l/day. and consume that how it works for you. if five 100 c@l snacks over 8 hrs work best some days that’s ok. if OMAD works best, great! my mom is a dietitian and i promise, eating a little of each food group (dairy, carb ik scary, protein, veg & fruit) will help your metab which in the long run will help you l0se more weight. sometimes just having one protein bar mid day works 4 me. others i need a full meal. fuel your body or you will burn muscle which leads to organ damage.

3. don’t do LONG term fasts. i’d say up to a week with heavy liquids is okay. and not just water, incorporate broths, mio, even sugar free jello is good (if it’s clear typically it’s ok) but long term fasts can lower your metabolism, deplete electrolytes, and sodium, which long term is going to bloat you, keep weight on (or make you gain it back quickly), and overall make you feel like shit (which could lead to hospitalization)

4. don’t eat refined sugar or refined foods. do literally AS MUCH AS YOU CAN to eat sugar free and whole foods. i have a major sweet tooth so i turn to sugar free jello/pudding, sf caramels, halo top ice cream if i REALLY need it. otherwise i do sweet fruits and veggie based substitutions for carbs. i use cauliflower rice, zucchini noodles, or there’s these great hearts of palm noodles.

5. eat tons of fiber!! laxatives will help momentarily, consistent fiber will keep your 💩 regular thus keeping your body from holding onto it aka extra lxs. i add unflavored benefiber to a lot of my drinks (the flavored ones have added sugar). i honestly could promise you that fiber will help with shedding !bs.

6. drink as much water as you possibly can. yes you can become over-hydrated so add electrolytes or legit just a lil salt to your water here n there. but your body is going to retain water (!bs), and bloat if you are dehydrated. #1 thing to remember is you are depleting your body of what it wants. finding a way to basically trick it makes it easier and quicker to lose fat.

7. stay distracted! discipline and hunger may hurt now, regret and guilt are going to hurt 50x worse later. a grumbly tummy is not worth it. get some motivational phrases, tactics, distractions, that work for you and RELY ON THEM. water, i use mio in mine when i’m desperate, gum, diet soda, bubbly water, reading, tv, ANYTHING. i have other reblogs with some good motivational tactics. i also look at th!nspø as well as pics of my own body multiple times per day to keep me on track. YOU ARE NOT ALWAYS GOING TO BE MOTIVATED SO YOU MUST BE DISCIPLINED. i repeat that to myself 100000 times a day.

8. incorporate foods/drinks that speed up your metab. coffee, green tea, spicy foods (pepper, cayenne pepper), cinnamon, B12 there’s sooo many. and this goes hand in hand with making sure you’re getting your vitamins. picking up a general multivitamin will help make it so your body doesn’t want to cling onto every last cal it’s fed.

9. exercise if you are mentally & physically able to. i have some other limiting factors which make me unable to go to the gym or get as many steps in as id like. an avg day is 2k-5k steps for me rotting on the couch. i PROMISE like 100% money back guarantee (srry bad joke i swear im not a damn ana coach 🙄) your diet is 1,000,000x more important than any exercise you’re going to get in. exercise will help with toning so i try to get some laying ones done on the couch but dude you burn calories just existing. so if you eat lower than that which is 1k-2k (you can look it up it’s your TDEE) you will lose weight. it may be slightly slower than if you walked 20k steps/day or worked out 5 hrs every day but give it time.

literal str8 up proof of this^^^ is my father. he’s a gym junkie like going every morning at 4am (insanity but not my kind), but was eating a lot, and garbage. high carb and sugar intake. and even though he was working out A TON with a lot of steps/day he was gaining fat. he came to me and i told him str8 up to eat less and stop treating his body like a dumpster. eat healthier. homie is shedding lxs.

so besides all that, if you wanna be moots ill probs just vent and post th!nspø

SORRY IM A CERTIFIED YAPPER

[ainews]

According to a recent survey, many people are looking for ways to get ahead in life. Whether it’s taking a new job, starting a business, or just improving their quality of life, the search for success is on. But what if there was a simple way to get ahead that you may have overlooked?

Enter hoisin sauce. This Chinese condiment is made from fermented soybeans, garlic, chili peppers, and other spices. It has a sweet, savory, and slightly spicy flavor that goes great with a variety of dishes.

But it turns out that hoisin sauce has more to offer than just flavor. According to research, the combination of ingredients in hoisin sauce can actually help you get ahead in life.

First, the garlic in hoisin sauce can help boost your energy levels. This can help you get up earlier, work longer, and be more productive throughout the day.

Second, the chili peppers in hoisin sauce can help boost your metabolism. This can help you burn more calories throughout the day and can help you lose weight and stay in shape.

Finally, the soybeans in hoisin sauce can help reduce inflammation. This can help reduce the risk of chronic diseases, such as heart disease and diabetes.

So if you’re looking for ways to get ahead in life, you may want to consider adding hoisin sauce to your diet. It can boost your energy levels, help you lose weight, and reduce your risk of chronic diseases. Who knows, it may just be the secret ingredient to success.

[theantarwitch]

About medicine in witchcraft: Health spells, Professional Healers and Unprofessional scammers (And two healing spells from me)

Lately I have been seeing a dangerous amount of medical dangerous videos in our usual witchy spaces (specially in Instagram, since I refuse to use TikTok) and that bring me here in one of my long rants who nobody really cares. But, as a healer with lot of medical background, I have to.

First, for the love of your deity, don’t take these damn vids seriously. I’m not a doctor but I know enough that a huge ton of what they put there is medical misinformation dressed as mystical powers.

I’m not asking you to become a doctor, but at least remember: Physical symptoms are NEVER caused by one single illness, and you HAVE to rule out all the possible physical illness before even consider it a symptom of your superpowers.

Yes, some minor things like a random ear ringing or a random tingle on your hand doesn’t need you to run to ER, but at least THINK about mundane causes to it.

Your ear ring? Are you using headphones a lot? Loud music? You shower and water entered on your ear? You are taking meds? Stress? Your neck is stiff and affecting your inner ear? You are neurodivergent?

Your hand tingle? Is the same hand in what you use your phone 20 hours at day? You sleep over that arm? Your shoulder is stiff? You use a mousse a lot? You practice a sport and the nerves are tired? Did you drink coffee or Red Bulls?

And I’m not even mention REAL illnesses, this is just a bunch of mundane causes! So how you dare to believe in more deeper topics of spiritual stuffs, if you have zero critical thinking in something so mundane and basic as your own body? How you plan to be an efficient witch if you don’t even doubt about these things? How you even dare to talk about your deity if you believe anything as a sign?  

An advanced witch bases their path in three big needs:

Need of study (Books or google, spend months or YEARS reading and learning)

Need of critical thinking (Think, think and ask, be curious and compare data, question it)

Need of wise skepticism (Don’t fall into the “The government want me to believe this but I’m smarter” or “Vaccines do harm, people don’t need calcium, there is brick’s dust on ketchup” kind of mindset (Yes, these are things I heard). That’s not skepticism, that’s being a Facebook Boomer Mom. Skepticism is question everything and to always be suspicious, but is neither “don’t believe in anything because I’m so smart that I can see the lies”.

And healers, my beloved healers. As one, I have to say it on the most real way: LEARN SOME MEDICINE. Specially before to do public claiming that can really hurt others.

Why learn medicine? Because as happened once… A lovely lady did a spell to lose weight. She got gastroenteritis and spent a week on the bathroom. She lost weight? Yes. In a dangerous unhealthy way? Yes. She recovers her weight back after go to the doc? Absolutely.

The body is a fine machine, a ton of process, hormones, parts, that you will always ignore and omit.

Another big mistake: “Spell to Boost my Metabolism”. Do you even know what a metabolism is? What it does? Do you even know that it has three main functions of metabolism? (Conversion of the energy to run cellular processes; conversion to building block of proteins, lipids, nucleic acids, and some carbohydrates; and the elimination of metabolic wastes). When you “boost your metabolism”, what you are aiming to do? You even know what your body need of these three…

“Spell to boost my Immune System”… Again, what part? Do you even know that your immune system is “slow” or it is just working against an illness as it should? (Reaction is not the same than an immunodeficiency) Are you aware that your body can be doing great and you will be pushing to get an overactive immune system? (And getting Asthma, Eczema, Hay fever, Food allergy and any other kind of allergy, Lupus, Type 1 Diabetes, Inflammatory bowel disease, Celiac, etc.).

Please, if you use “detox spell” in any way, just stop. Period.

If you are not willing to spend a couple of weeks at least in the damn Wikipedia, or you are in a rush, at least aim big and general, do a classic “Health/Healing spell”, that is focused on that, bring health where is needed. “My body gets healthier. My body gets health where is needed” It can’t go wrong, since you purposely don’t specify where or which part, you just do a “Somewhere I need it, and since I can’t know it, the Cosmos may know it and aid me”. If you need spells to focus a healing in a body part, maybe you need a doc, not a spell…. (Get a doc. If is so simple to not need a doc, then your body will do it without need a spell anyway)

You can also do the same with Physical Strength Spells (again aiming to boost what you don’t know what it needs to be boosted and avoiding to boost something that it DOESN’T NEED IT).

And if you are a Healer who really want to have a 90% of effectiveness on focalized and specialized healing spells, then time to study. You will need to know about hormones, chemicals, physical process, all the systems, nerves, bones, nutrition, meds… And pretty much being able to discuss with you client (to put in a way) about literally all their medical history.

And a gently offer to anyone who actually read all this shit, I give a couple of “simple” ideas for you all:

Regeneration Spell: Just a Healing spell, aimed to “attack” where is needed, but it focusses in a cellular level. General Healing spells usually are so general that include things like disposal of waste, mineral absorption, water absorption, digestion, hair growing, skin growing, muscle develop, and pretty much EVERYTHING that’s happening on your body right now, even including the gut bacteria. A Regeneration Spell will focus in each single cell of your body, from skin to bone, to neurons, to T Cells from your immune system. All. Something that your body do (except with the neurons) but that get slower with the age. This spell focus on restores damaged or missing cells to full function (you can help it to happen better with a good balanced diet, some basic exercise, proper sleep, and trying to reduce stress)

Big warning. BE SPECIFIC “My cells will get regenerated where my body need it to be healthy and in full function” or something like that. Why SO specific if the healing spells are general? Because Cancer.

Yes. Cancer. A cancerous tumor is failed cell of your own body. Our beloved bodies kill around six infected or cancer cells each DAY. Eventually (if you live enough or if your immune system gets weak) one of them will grow your body be on troubles. If you do a regeneration spell without that proper aim, you will also help to any cancer cell to regenerate, hence you can cause you a HUGE DEAL in a future. Will not happen 100% of the cases, many of these tumors can be not cancerous (benign) yet give you problems.

How do the spell? Just as any healing spell. Do your way.

Homeostasis Spell: What’s is homeostasis? Is the condition of optimal functioning for the organism, a state of steady internal physical and chemical conditions maintained by living systems. Is a stable self-regulated process of equilibrium between interdependent elements. In simple words, is the perfect state of full pure health of your body. Is a healing spell without the “but”.  

What it affects? ALL in the most basic small internal way. Body temperature, fluid balance, the pH of extracellular fluid, the concentrations of ions, blood sugar, oxygen, hormones, etc. If the body do it properly, then is balanced, in an optimal functioning, hence healing itself without big issues.

This spell helps specially (or BOOST) the body on regulate itself despite the many changes in the environment, diet, or level of activity. In this case, you don’t need to be specific, since homeostasis seek for health naturally. Do your regular healing spell but like “My body reach homeostasis”.

So. Rant and all made, I think is time for me to shut up. See you around, and check if you need drink water, sleep, rest, stretch, food, meds or hygiene!

[unknown-drug]

A GUIDE TO SURVIVE

All the things I wish someone would I told me before descending in this Hellhole.

🦋 ️ If you were thinking about diving into the EDs World for the first time, go back and think again (this is not worth it, I swear to every God in this universe. Just run as far as you can from it) But if sadly you are, you have to be completely educated.. Do some research about everything it consists of. Literally get as much information as you can (pros and cons, nutrition, exercises, side effects, long/short terms, overuses of anything, etc). There is so much more than diet and food involved, so just don’t be stupid about it.

🦋 ️EDs DON’T HAVE NUMBERS. Someone who is 200+ pounds is as valid as someone who is 100 and under. Stop bullying people because they are heavier or lighter than you are. Society fucks us enough so no need to add more hate. We are all in the same shit anyways… No one has the same body as you. Your number compared to others might not look the same. So yes, your thinspo is all cute but you have to consider all the criterias. Genetics, overall stats, gender.. Weight is just a number among many other things.

🦋 Weighing yourself every single day is NOT the most effective or accurate way to see/track results. The scale can shift up to 5 lbs a day (minus or plus, I know this is insane). Some specialists recommend doing it 1-3 times a week, always on the same day, so that you can see a more accurate graph of the fluctuation. (Keep in mind that you have to account for any hormonal changes/cycles when it comes to your result, I suggest comparing each week of your cycle with one another.)

🦋 You should consider using other methods to track your progress other than weighing yourself like a tape measurement can be really effective for body dysmorphia and if you have access to a gym ask them to check your body fat percentage. You would be surprised to see just how much it can help. Because at some point, the balance between muscle and fat is so small that physical change won’t be as noticeable. But seeing actual results from other means can really boost your mental state.

🦋 Those who will notice “the problem" won't be the ones you want. And those who are really there for you are not always the one you thought would be.. But do not throw away the help if you need it.

🦋 Do not beat yourself too hard if you slip up. It might get you to binge 10x harder, too. Nobody is perfect. We all binge once in a while. The weight did not appear out of thin air. It is a work in progress..

🦋🦋🦋

I know there is this big debate about the famous “body reset” metabolism day. Some say it helps others would disagree. It's the same thing when I come to fasts and detox/cleanse. At this point, you can follow whoever you wish. All of these help to some degree but aren't necessarily what your body needs. You need to have a good understanding of your system before committing to anything. To each their own.. All studies point to a “sort of reset” but there is not a universal way of doing it. So yes, here are your most common options, but this would depend on too many specifics to have a straight answer. There is no on/off switch when it comes to your body, yes it can feel like it “slowed down” but it is just because your body takes more time to use whatever it has to formulate energy. It takes your organism unequal time to synthesize different food - fat compared to carbs or even muscular tissues. This is why it is not just about the starvation aspect of your ED. It is also important to look at what you're feeding yourself with. Not all diets work the same and provide the same amount of energy. Choose your own path, but just be aware of all the knowledge you can put your hands on.

🦋🦋🦋

✨️✨️✨️ There is no magical pill, no tea bullshit and no fucking food miracle to lose weight. Yes there are some meds that can help (laxative, diuretic and appetite suppressant) but it is mostly out of side effect. Ultimately, your body will get used to them so they will feel like they aren't working anymore and you will feel the need to take more. Do not take more than the recommended amount. Be extremely careful if you are using them and please if you see anything out of the ordinary talk to professionals. Medications without the proper follow up can be horribly harmful in the long run. ✨️✨️��️

🦋 TAKE YOUR FUCKING VITAMINS. I can't stress that enough but you need them just to make sure your body won’t rupture. It can prevent so many side effects to EDs and even trips to the hospital. Look for multivitamin, biotine, B-complex, folic acid (ladies), iron, potassium and magnesium… See to have some blood work done every year just to see where/or if you are lacking anything crucial.

🦋 DRINK YOUR GODDAMN WATER , BITCH. Your body will give up faster if you don't drink enough water compared to food. If you are fasting or anything, this shit is MANDATORY. And no, coffee, coke zero and teas should not count in your water intakes (sorry). It is so important for weight loss, plateaus and in general. The general rule is about 2L a day but you will need more depending on your lifestyle. There is many any calculators online or you can just go with the basic **1500mL - 20(weight in kg-20)= x**. It is the average amount in mL you should aim for.

🦋 Doing the same exercises over and over again will not help you lose weight. In fact, it is quite the contrary. You will have to switch it up, do cardio (even if it sucks), and try weight lifting (nooo it is not gonna make you look bulky.. Lean muscle burns more calories even though it weighs more.), find a sport that you like, yoga and pilates count, and even dancing is a good way to lose weight. You don’t have to spend endless hours in the gym (if you want to, go for it), 4 exercises is a good workout, and 30 mins a day every day is the bare minimum. Walking is quite underestimated but is actually pretty effective. Have fun with it cause it will be easier to stick to it and not dread it.

🦋 Sleep is MANDATORY. Don't think that staying awake all night doing exercises is helping you. In fact, your metabolism will go down 10 to 20 % if you sleep less than 6 hours a night. Get the rest you need.

🦋Food is not the enemy. When it becomes your aly it’s going to be a blessing. At the end of the day, you need the nutrients, So stop working against it and make it a tool for you to reach all your goals. It can get you the body that you want without too much work tbh.

🦋 ️ You guys have to stop with the famous “breakfast is the most important meal of the day”. If you were to look deeper into things you would know that the word originates from “breaking a fast” because it is the first meal after a long period of fast (when you sleep) depending on how long and everything but technically it still applies. So yes, it does help to kick start your metabolism, but there are many other ways to do so. Do what works for your lifestyle. Intuitive eating can really help with the disorder.

🦋Not all diets are going to work for you. Don't get discouraged. Try a few and see what works. Keep in mind to incorporate a little bit of every food group (if possible) to make sure you won't lack any crucial nutrients. Again, do your research.

🦋When reaching your GW or UGW, you may still feel unhappy. Yes, it feels like if you were skinnier, the world would turn around and become a wonderful place to be, but it’s not necessarily the case. It is not a magical way to solve all your problems, so be aware of possible disappointments.

🦋Keep yourself accountable. Stop blaming others or your life for things you have done. At the end of the day, you are the one doing everything. Excuses are not gonna help you achieve anything.

🦋The saddest part about this is that the sense of control is only temporary... If you have any other mental illnesses, it can mess you up so bad.. Mixing everything can be a lot at times, and I know how overwhelming it is to do all that by yourself. But, one way or another, you will have to go up against your demon and fight them or die trying.. Literally.

🦋This is not all rainbows and unicorn illnesses. It is hard to live through and even harder to witness it on someone else. You will cry, you will scream, and you will feel depressed and hopeless at times. Try to get someone you can talk to or vent to. This is why the online community is a huge part of EDs. Don't keep it all inside. It will break you.

🦋If you ever relapse after more than a year of recovery, you have to keep in mind that your body has changed. Especially if it went through puberty or if it is somewhere in your adulthood. If you plan on using the same old tricks you did as a teenager, I am sorry to announce to you that it might not work. Your relapse is like a whole new ED. You have to relearn everything about your body. It has adjusted to your harsh treatment and will definitely not cooperate the way it did before.

🦋If you are not ready mentally for recovery, it will NEVER happen. It cannot be forced. Recovery is the hardest part of the illness, but it is doable. And it takes time. It is not something that can be done overnight. Be patient, and at the end of the day, love yourself. But keep in mind that even fully recovered, the numbers won't magically stop in your mind. It will stay there as an afterthought. Some can live with it, and some can’t. If you need help, go get some.

🦋Calorie Counting🦋

So this is the most controversial topic of all but fuck it. This is my blog anyway I do what I want. Do with this information as you please. I am no doctor, just a bitch with a pharmacy and nutrition background.

🦋If you are to calculate calories, there are two crucial details you have to account for; your BMR (basal metabolic rate) and macronutriments.

🦋For macros, learn what they are and how to use them. It’s not just a question of fat, carbs, and protein. Look into understanding food labels and portion size and the percentages it represents in your daily food.. Especially when it comes to dry and wet food (ex: food labels on pasta and rice are for quantity when it is dry). It can really make a difference at the end of the day to have a good ratio of each group.

Most diets given by your trainers or dieticians are based on your BMR. Depending on how they calculated it, your exercise is already accounted for. So, in that case, you can not add your “active calories burned” from your smartwatch or whatever in your own calculations, thinking you can eat more or lose more. If you do so it’s going to nullify your progress for the day.

First, calculate your BMR (and no I’m not going to get involved in the gender debate, so use what you want).

Men= 66 + (6.23 x weight lbs) + (12.7 x height inch) - (6.8 x age in years)

Women= 655 + (4.35 x weight lbs) + (4.7 x height inch) - (4.7 x age in years)

Then multiplyz it by your activity level, and you will get your calories to maintain your actual weight. (1.2 = nothing, 1.375 = lightly, 1.55 = moderate). **I recommend just sticking with the lowest activity level possible since you want to know the minimum deficit of calories you can consume. So either do the 1.2 or not.

Now look into your goal. How much weight do you want to lose and by when ? The rough estimate is that 1 lbs = 3500 cals.

Let’s say you want to lose 10 lbs in 6 weeks. You will need to burn about 35,000 cal total in 6 weeks = 5,834 cal / week = 834 cal / day. (This is your deficit). Take your BMR again and subtract the last number to see how much your allowance is (ex: a BMR of 1800 means that your diet would be 1800 - 834 = 966 cal a day) It’s only a rough estimate. Because your BMR changes from day to day depending on the amount of stuff you do. If your deficit ends up negative, you need to revise your goal because on paper, it is unachievable and highly dangerous.

✨️✨️ Like I said , everything is just an estimate. Water weight and hormonal cycle are not included in this little math. ✨️✨️

🦋Purging🦋

You have to understand a few things before even thinking about doing it

🦋The biggest thing about purging is the long-lasting consequences. The acid in your stomach is extremely harmful. Think about it. It literally dissolves organic stuff to virtually nothing. There are a lot of medical problems that are linked to purging.

🦋The calorie absorption starts as soon as you begin chewing your food. There is acid that is released through your spit (yes, even if it is less acidic than your stomach, it is still there). So the famous method “chew and spit” is not the best because it is still harmful to your mouth health.

🦋 Purging is not a miracle erase switch. There is no Uno Reverse here. Even if you were to purge the entirety of your stomach, and that only a mere second after finishing eating, your body has already absorbed a portion of the calories ! A general rule is that about 1/3 to 2/3 of the calories will be left behind.

🦋 Now, even after all that you do purge, DO NOT BRUSH YOUR TEETH RIGHT AFTER. I swear to God that this is the worst thing you could do. 🦋

🦋If you were to ask the dentist when is the best time to brush your teeth in the morning, they would all agree that you can do it right after you wake up or 30-60 minutes after consuming food because of the acid mentioned earlier. Imagine how bad it would be after vomiting. So after a purge, you should try to swish some bicarbonate and water to bring the pH down and swallow half a glass to ease up your mouth, esophagus, and stomach. (I do 1 tbsp for 1 cup of water).

🦋Also, DO NOT PURGE if you don't drink enough liquid in your stomach. It is easier to do it when you do not only have solid shit in and less gross. Also it helps to reduce the acidity when it comes out.

🦋 Unfortunately, not all people have a gag reflex. Some studies show that nearly ⅓ of the population claim to feel it. Furthermore, it is shown that people who use any tobacco substance or other smoking substitute may be more prone to experience the lack of it. But it might also be that your body got used to your “mia” methods, thus being more resistant to where and how you are doing it. In that case, specialists point to other factors that can trigger it. So people will have a reaction caused by smell, others would find it with different stimulus points such as the roof of the mouth, back of the throat, tongue and near the tonsils. Moreover it can help to change the “tool” you are using (like going with something with a different texture like a cotton swab or the dental wood stick since it might help to trigger the reaction).

With that being said, if there is one thing you should remember about this whole thing is to be careful and aware.

Stay safe lovies. 🦋

[optimal-living-lab]

Strength Training for Beginners: A Comprehensive Guide

Strength training is an essential component of overall fitness, providing numerous benefits such as increased muscle mass, improved bone density, and enhanced metabolism. If you're new to strength training, getting started can feel overwhelming, but with the right guidance, it can be both enjoyable and rewarding. This comprehensive guide will walk you through the basics of strength training for beginners.

Understanding Strength Training

Strength training, also known as resistance training, involves exercises that use resistance to build muscle strength, endurance, and size. This resistance can come from various sources, including free weights, weight machines, resistance bands, or even your body weight.

Benefits of Strength Training

Increased Muscle Strength: Strength training helps to build and strengthen muscles, making everyday activities easier and reducing the risk of injury.

Improved Bone Health: It stimulates bone growth and can help prevent osteoporosis, especially important as we age.

Boosted Metabolism: Muscle is more metabolically active than fat, so building muscle through strength training can help increase your resting metabolic rate, aiding in weight management.

Enhanced Functional Strength: It improves your ability to perform daily tasks, such as lifting, carrying, and bending.

Getting Started

1. Consult a Professional

Before starting any new exercise program, especially if you have any health concerns, it's wise to consult with a healthcare professional or a certified personal trainer. They can help tailor a program to your specific needs and ensure you exercise safely.

2. Set Clear Goals

Identify what you want to achieve through strength training. Whether it's gaining muscle, losing weight, or improving overall fitness, having clear goals will guide your training program.

3. Start with Basic Exercises

Begin with compound exercises that work multiple muscle groups simultaneously. These include:

Squats: Targets the legs, glutes, and core.

Deadlifts: Works the back, glutes, and hamstrings.

Push-ups: Engages the chest, shoulders, and triceps.

Rows: Targets the back, biceps, and shoulders.

4. Learn Proper Technique

Focus on mastering proper form and technique for each exercise to prevent injury and maximize results. If you're unsure, consider working with a personal trainer initially to learn the correct form.

5. Gradually Increase Intensity

Start with lighter weights and gradually increase the resistance as you get stronger. Aim for 2-3 strength training sessions per week, allowing at least 48 hours of rest between sessions to allow your muscles to recover and grow.

6. Incorporate Variety

Include a variety of exercises in your routine to target different muscle groups and keep your workouts interesting. This can include different types of resistance exercises, as well as cardio and flexibility training.

Tips for Success

Listen to Your Body: Pay attention to how your body feels during and after workouts. If something doesn't feel right, stop and reassess your form or consult a professional.

Stay Consistent: Consistency is key to seeing results. Stick to your strength training program and make it a regular part of your routine.

Rest and Recovery: Allow your muscles time to recover between sessions to prevent overtraining and reduce the risk of injury.

Fuel Your Body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.

Conclusion

Strength training is a valuable addition to any fitness regimen, offering a multitude of physical and mental benefits. By following this guide and staying committed to your goals, you can build strength, improve your overall health, and enhance your quality of life. Remember, progress takes time, so be patient and enjoy the journey to a stronger, healthier you!

[healthy444]

What is the right diet for losing fat?

The right diet for losing fat varies from person to person based on individual factors such as age, gender, weight, activity level, and any underlying health conditions. However, there are some general principles that can help:

Caloric Deficit: The most important factor in losing fat is to consume fewer calories than you expend. This creates a caloric deficit, prompting your body to burn stored fat for energy. You can achieve this by reducing your calorie intake, increasing your physical activity, or a combination of both.

Balanced Macronutrients: Your diet should include a balance of carbohydrates, proteins, and fats. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Protein Intake: Protein is crucial for preserving muscle mass while losing fat and can help you feel full and satisfied. Aim to include a source of protein in each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, tofu, or tempeh.

Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats can help keep you full and support overall health.

Complex Carbohydrates: Choose complex carbohydrates over simple ones. Whole grains like quinoa, brown rice, oats, and whole wheat products provide fiber, which can aid in digestion and help you feel fuller for longer periods.

Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates, measure your servings, and pay attention to hunger and fullness cues.

Limit Processed Foods and Added Sugars: Minimize your intake of processed foods, sugary snacks, and beverages as they tend to be high in calories and low in nutrients. Opt for whole, unprocessed foods whenever possible.

Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption.

Meal Timing: Some people find success with intermittent fasting or eating within a specific window of time each day. Experiment with different meal timing strategies to see what works best for you.

Consistency and Patience: Losing fat takes time and consistency. Focus on making sustainable changes to your diet and lifestyle rather than seeking quick fixes.

Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly and mindfully, savoring each bite, and stop eating when you feel satisfied, rather than full.

Include Fiber-Rich Foods: Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help regulate digestion, keep you feeling full, and support overall health.

Limit Liquid Calories: Be cautious of high-calorie beverages such as sugary sodas, fruit juices, and alcoholic beverages, as they can contribute to weight gain without providing satiety. Opt for water, herbal tea, or other low-calorie options instead.

Be Flexible: Allow for flexibility in your diet to accommodate social occasions or cravings. It's okay to enjoy treats in moderation, as long as they fit within your overall calorie and macronutrient goals.

Track Your Progress: Keep track of your food intake and progress toward your goals using a food diary, mobile app, or other tracking tools. This can help you stay accountable and make adjustments as needed.

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Inadequate sleep can disrupt hunger hormones and metabolism, making it harder to lose fat.

Manage Stress: Chronic stress can lead to overeating and weight gain. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or spending time outdoors to support your fat loss efforts.

Include Strength Training: Incorporate strength training exercises into your fitness routine to build and maintain muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can help boost your metabolism.

Stay Consistent: Consistency is key when it comes to fat loss. Stick to your healthy eating plan and exercise routine even on days when you don't feel motivated. Small, sustainable changes over time can lead to significant results.

Seek Support: Surround yourself with supportive friends, family members, or online communities who can encourage and motivate you on your fat loss journey

Having a support system can make it easier to stay on track and overcome challenges.

By incorporating these additional points into your fat-loss diet, you can optimize your efforts and increase your chances of success. Remember that what works best for one person may not work for another, so it's essential to find an approach that fits your individual preferences, lifestyle, and goals.

Before making any significant changes to your diet, it's a good idea to consult with a healthcare professional or a registered dietitian, especially if you have any underlying health conditions or dietary restrictions. They can provide personalized guidance tailored to your individual needs and goals.

[lqvni]

ANA LOVES YOU

ana tips

Hey guys, sorry for not being active. I was admitted to the hospital, i was actually doing fine, but i relapsed again 😭😭, okay but here are some tips!

1. Eat protein->Idc if its high in caloroes, protein keeps ur muslces and makes your metabolism faster which means that youll loose weight easier

2. As hard as it is, eat 3 low calories meals a day (i usually settle for oats, a salad and yog)->once again it boost up ur metabolism, which means:weight loss

3.eat smaller portions-> less likely to consune too many calories

4. Protein powder is actually worth it.-> keeps you full, and keeps ur metabolism running

5. Do exercise, but do not overdo it-> crushes your metabolism

6. Eat atleast 500 cals->once again metabolism stuff

7. vitamin C serum-> ana can make ur skin age faster, votamin C serum keeps u lookinf young and beautifull <3

8. Buy vitamins(usually 0 cals) ->keeps your body running

9. Wear baggy clothes

10. Please for the love of god dont puke->, it ruins your digestion, your teeth, hair and face, a better way to purge is def exercise. We wanna be skinny, not ugly😭

11. Fiber, Fiber and Fiber! - >You need it to poo, and to stay full.

12. Drink green tea and pepermint tea->helped me stay full than any cig or coffee ever could

13. Take care of yourself - > now, to be skinny and gorgeous, you must look presentable, right? Take care of yourself, and dont workout every day, youll end up in a weight plateu..

14. Dont fast-> honestly it just fs up ur metabolism, and you lose muslces.. Which means youll gain all the weight back, so get that protein ig

15. Eat nuts-> high in protein and healthy fat, which means your nails and hair wont be as weak!

16. I love you and youre doing great<3