#& i burn between 600-800 cals a day

[strvingforuuu]

So here is my meal plan for every week of August

Monday

Fast for the entire day then at 11 eat something that Dosent go above 520 cals if I feel extremely tempted during the day do chew and spit or drink a bottle of water and wait 22 minutes

Tuesday

Liquid fast for the entire day, drink water, 🍵 tea, Diet Coke, and coffee❤️

Wednesday

600 cal limit if u go over like 604 calls it’s alright🍯 just try not too

Have protein in every meal 🧸

No junk food pls💕 ( tru fru has fruit in it so I’m having that)

NO SODA😀

workout, u don’t have to burn all the calories u ate so u can still have energy⭐️

If u don’t feel like working out go on a 18 minute walk🍵

Have portion control and don’t get more than 2-3 plates of something🗝

Take time between every bite so I can digest it properly 🦇

Don’t watch tv while eating it’s a distraction causing u to eat more��( god I’ve been waiting to use that bow )

Thursday

Liquid fast same liquids as Tuesday except Capri-suns are only 35 cals so u can have 2 throughout the day

Friday

Congrats if u have made it this far 🎊 for this day u have no reward bc ur not a fucking dog🤗instead ur fasting today and at the end of the day at 10 u can have a plate of air and sleep bc u have a metab tomrrow🤥

Saturday 😰

Metab day! Ur cal limit is 2000-1000

Make sure to get at least 100grams of protein or 50 grams

Have at least 1 healthy meal

Not too much junk food

No soda only soft drinks🍹

Sunday

Another metab day! Cal limit is 800-900

No soda

Have 1 junk food

Consume 80 grams or more protein

Don’t go over blared with junk since tommrow it’s repeat

Add extra rules if u want

Add extra rules if u want

Add extra rules if u want

🔄

[bonybookishbarbie]

My Meal and Exercise Plan

Hey y’all! Decided to share my intake + workout routine, because it’s done really well for me for the most part to keep me motivated, consistent, and healthy. If you decide to try any of this, let me know! 

Nutrition:

My intake, on average, has been between 600 and 800 cals. I know it’s higher res, but I’m very active throughout my day and I don’t have enough energy to get through if I don’t have at least 500cals. I never go above 900 tho, it’s too close to 1000 (worst number ever in my head)

I try to avoid heavy carbs or fried foods

I really enjoy grilled chicken and fresh fruit (fruit salad is a MUST every day)

I don’t like them, admittedly, but protein bars make up a lot of my diet. 

I try not to drink anything more than 100cals (but I do make an occasional exception for coffee)

I drink at least 2 quarts (30oz roughly) of water everyday, i try to go for more than that if i notice i’m feeling super hungry

I don’t usually do OMAD, just because it doesn’t work for me. I try to eat small amounts every few hours. 

Exercise: 

I get at least 10,000 steps every day

I do 50 russian twists and 50 sit-ups every night

I love cardio and pilates! Def my favorite workouts

I try to be careful with exercising if I’m eating less, the last thing I want is to pass out.

In general, I burn a little over 500 active calories every day (according to my watch)

Other Stuff:

I try to stay on top of my self-care routine (skin, hair, nails, etc.) because it just makes me feel like I’m on track.

I’m also a student, so I try to align my fasts with my study time or when I have lots of classes. 

Part of what keeps me motivated is journaling/blogging. I enjoy documenting my successes and it helps to remember my failures. I keep a journal on my computer and I try to update this blog whenever I think of something to post!

I keep an album of th!nspø on my phone, full of aesthetics I would love to try once I have a better body. 

And that’s it! I hope at least something in here is helpful to somebody. Thank you all for reading, don’t forget to drink water and I’m always here for you <3

[disappearinginthedesert]

Current Food and Exercise Habits

I sadly don't have a scale right now because my spouse is terrified of me losing weight, but I was recently working a job at someone's house (about 2 weeks into restricting again), and found out I was about 10lbs less than I had thought. I hadn't been restricting for a while and had literally been eating whatever I want for over a year, and figured I must be mid-range "healthy" based on BMI but was very surprised to see that I actually have a BMI of 18.4. So for now I'm relying on how my clothes fit and body checks to see how much weight I've lost, but it'll be fun next time I have a scale to check the numbers.

Anyway, here's what I'm currently doing:

Exercise:

I live way, way out in the mountains, pretty far away from literally anything. I genuinely love it for a variety of reasons. I start each day with some tea followed by a 3-7 mile hike/trail run on very steep terrain (calculated to burn 600-1200 calories). I run on all the relatively flat parts and hike the parts that are too steep to be safe. Being at a high elevation and walking on extremely steep, rocky slopes is like a calorie burning cheat code, and it's genuinely enjoyable. I usually follow it up with some yoga and/or pilates. If the hike/trail run is on the shorter side I go for a second evening hike to make sure I get at least 5 miles in each day.

Food:

I've set my max at 1000 calories but have actually been having trouble getting that high. So for the most part I've been eating between 300 and 800 cals a day. I try to eat on the higher end because I like to have more energy for my hikes, but it doesn't always work out that way. I'm an ethical vegan, whether or not I'm restricting, and eat mostly whole foods plant-based. I try to keep things nutrient-dense but low in calories.

I like to eat a teaspoonful of spirulina in the morning, which is just 10 cals but is basically like taking a multivitamin for me, and maybe it's a placebo effect but I truly feel like it gives me more energy before my workout.

Sometime in the early afternoon I like to make some protein ice cream in the ninja creami that's always <200 cals. If I'm not super hungry I won't eat the whole thing.

Sometime in the mid-afternoon I might have a salad that's just raw veggies with a tiny bit of nutritional yeast sprinkled on top with a homemade oil-free rice vinegar dressing and sometimes I like to wrap in nori seaweed (which I like using to turn anything into a wrap). This usually comes out to <150 cals.

Sometimes if I'm really hungry or really constipated I like to take some sugar-free powdered metamucil. It kills my hunger and helps me shit without the negative consequences of laxatives. It does make your poop kinda weird sometimes, but it's better than not having any.

My spouse really likes to have dinner with me, but also knows that right now there are a lot of foods I won't eat, so I've gotten good at finding things to make that can be customized to fit both my needs and theirs. If we eat a noodle dish they'll have regular noodles and I'll have kelp noodles, for example. Or I'll make something more calorie dense and something very very low density and will just take more of whatever is very low density. I also make a lot of low-cal Korean soups and stews. I already don't use any oil or sugar in cooking and use a lot of veggies and broth. Tajin, hot sauce, and rice vinegar are my best friends when it comes to anything savory while stevia is my ultimate partner for anything sweet. Dinner is typically <400 cals.

Sometimes I'll have a piece of fruit or two as a snack during the day.

Honestly, I'm trying to high restrict because I've got too much shit to do but sometimes it's just too easy to eat less, especially when I still feel like I have enough energy. I stay well-hydrated and consume a lot of sugar free electrolyte drinks because I really don't want to crash and burn.

[katar-1-na]

so here are my rules, if anyone wants to know them:

- NEVER eat more than 900 cals per day

-aim for 600-800 cals per day (seems to be when i lose the most weight oddly enough)

-dont eat before 11am or after 6pm

~unless breakfast is forced, then of course im screwed.

-always plan for the next day according to events/gatherings etc

-instead of binging try one of the three S’s, study, sleep, shower.

-constant influx of th1nspo

-water between each and every bite

-ONLY DRINK WATER

-avoid salt!!!!! (causes major bloating)

-two targeted exercises per day and one full body calorie burn

anyways :)

[broken--dreams]

Losing weight sensibly and a rant against most ana-tips.

How many posts have you seen about ED people who have been playing the ana game for years but are still around, still playing, yoyo-ing between a bunch of pounds over weight and a bigger bunch overweight.

You know what we call people who succeed at the ana-game? Corpses. Dead people.

You cannot live on 500 calories a day for a long period of time. Go onto google images and search for holocaust survivors. These people were living on 800 to 1200 calories per day and *still* they were dying.

How many people start an X day fast? And guess what happens when they break down, or finish? Binge city.

If you are a 150 pound person at 25% body fat. you can lose about 1 pound a week with few health consequences. That's a 500 calorie deficit per day.

Deficit. Not total. If someone your age, sex, height, weight has a TDEE of 2300 calories per day. (See https://www.sailrabbit.com/bmr/ for TDEE) Then you eat 1800 per day to SLOWLY lose weight.

Remember: You didn't get fat overnight. You won't get thin overnight either.

*** *** *** *** *** *** *** ***

There is no end

What?

If you start dieting, it doesn't stop when you reach your goal weight. It just lessens in intensity.

If you have to count calories every day and weigh every day to lose weight, as soon as you stop, you WILL gain again. So many stories of people who took two years to lose a hundred pounds -- and regained it in 4 months.

***

Second thing: Your body constantly breaks down protein and puts it back together. Your body can also turn protein into energy. This is why you need a certain amount of protein per day. Replace the stuff that got burned by mistake.

Now if you are in a calorie deficit, you are going to burn more of the protein while it's in the dissasmebled, partially reassembled state. (Visualize a bunch of Despicable Me minions that are assigned the job of fueling the boiler. They are told to bring back glucose molecules, but if they can't find one, they bring back an amino acid instead.)

Net result: When you are on a diet, the deficit is made up from protein and fat. So eat extra protein when you are trying to lose weight. The faster you are trying to lose, the more protein you need. Aim or .75 gram per pound of body weight. 1 gram/lb won't hurt. Milk protein powder and egg whites, soy protein are ways to increase protein without huge increases in calories -- important if you share meals with other people.

***

A better way:

This is more complicated, and requires a spreadsheet.

A: Track date, your daily calories, and your weight on a spreadsheet. After a week, enter a formula in column E E8=Average(B2:B8)

Do a similar column for F:. These two columns are your average calories for the previous week, and your average weight for the previous week. These help smooth out the variations in weight from different hydration, bowel movements, water retention from salty food. And it also smooths out the occasional sin in what you eat.

B: Use this calculator https://www.bizcalcs.com/body-fat-navy/ to find your body fat percentage. Let's say I weigh 200 pounds, and that when I put in the numbers here, I find I have a body fat percentage of 30%. That means I have 60 pounds of fat. Now I know I need some fat, but I'm going to aim for 10% BF. That means I have 40 lbs of unwanted fat.

C: I can safely lose 3% of my fat per week. 3% of 40 = 1.2 lbs. This means instead of losing 1 pound per week, I can lose 1.2 pounds per week. 600 cal/day deficit instead of 500.

D: Periodically I remeasure, and recalcuated. Some time has passed. I am now at 180 pounds. My new body fat percentage is 24% I have 43 pounds of fat. 23 of them unwanted. So now I can lose 3% of 23 = 0.7 lbs/week

You can see what's going to happen. As I get closer to my goal, I approach it more and more slowly.

THIS IS NOT A BAD THING.

Oh, sure, you won't reach your goal, but it will ease your way into a pattern of eating that you will use for the rest of your life. (You can cheat this a bit by setting your goal a few pounds lower than where you really want to be.)

***

Third thing: Don't purge. It doesn't reduce your calories much. But if you do, this will reduce the damage:

A: Put a couple teaspoons of baking soda (NOT baking powder) in a glass of water. Drink. This will neutralize stomach acid, and keep you from destroying your esophagus.

B: If your vomit still tastes sour, you didn't used enough baking soda. Rinse your mouth with more baking soda solution to get rid of the vile vomit taste.

C: You can use baking soda instead of toothpaste to neutralize remaining acid on your teeth. It also hides the smell of vomit. Finish with normal mouth wash.

More help:

Reddit.com has a raft of diet groups. The best one is /r/loseit. There are other with a sharp focus on particular diets. One Meal a Day; Intermittent fasting; Keto.

All dieting revolves on Calories In < Calories Out. But neither is easy to measure. Ultimately the average of the scale over a long period of time (weeks) is the only way to be sure.

[goodbye-ghost]

Rules from now on:

1: Intake

600 cals max intake on days when not working out

750 cals max on days when doing a moderate work out

800 cals max on any day. there is no scenario when it’s ok to eat more than that, even if i try burning them later.

2: Routine

always weigh in the morning before eating or drinking

brush teeth, shower, and wash face before eating

drink a glass of chlorophyll water and take pills before eating

always wait as long as possible between meals

no eating past 7pm

drink a minimum of 3 big tumblers of water daily

shower, wash face, and brush teeth by 8pm on nights when you have no other plans (once you brush your teeth for the night you won’t be tempted to eat more)

fill out calorie tracker before bed

3: Daily Nutrition

have at least 1 serving of fruit, vegetables, and protein everyday

have chlorophyll water and vitamins daily

limit soda, coffee, and energy drinks to 2 a day max

eat plant-based whenever possible

avoid high sodium foods (if consumed drink extra water)

4: Safe Foods

all fruit and vegetables. fruit can be on its own or in smoothies. only put water and supplements in smoothies, no yogurt or juice etc. veggies should be eaten on their own or with tofu. veggies are enough on their own and don’t need carbs with them. limit oils and sauces.

black coffee and unsweetened iced tea; iced coffee with sweetener.

tofu - great low cal protein source

low cal/ no cal noodles

peanut butter - small amounts when needed for protein boost

quick toaster oven food - spring rolls, mini samosas, vegan meat substitutes. this isn’t ideal but as long as it’s under the cal limit it’s a better alternative to takeout when i can’t cook.

certain baked goods - homemade treats like muffins, pancakes, loaves are ok if i know the ingredients and cals and eat in small amounts

5: Fear Foods

takeout: always high cal but you never know exactly how much.

pasta, rice, bread, bagels, you get it

dairy and eggs

high cal drinks like milkshakes, fraps, and lattes should be avoided unless they’re planned

candy and chocolate (except for small pieces of plain chocolate on occasion)

cereal unless it’s planned and precisely measured

chips and popcorn - literally one of the worst binge foods avoid at all costs

limit cooking oils

[oldcoyote]

the diet industry is garbage! the internet is wrong! & other fun tales

so this morning i went for Yet Another barrage of medical tests (as chronically ill beans like myself are wont to do), only this time the results included a full body composition analysis and my actual resting metabolic rate. now, i’ve been morbidly obese for my entire adult life, and trying to lose weight pretty much the entire time using the resources and advice provided by doctors, dieticians, online calculators and forums, etc. i’ve been on every diet you can imagine, and i never really got anywhere until recently - and even so, i’ve stalled again. 

today, i got the hard facts about my own body and OH BOY, DOES THIS CHANGE EVERYTHING

so first up let’s talk about resting metabolic rate (RMR)

you’ll find calculators for this EVERYWHERE online, telling you basically how many calories you should consume per day to lose weight, maintain, or gain, depending on your goals. this is done via an equation called the Harris Benedict formula, which factors in your activity level, height, weight, age and gender, and provides you with a result. the problem with adhering to these figures is - bodies are not all the goddamn same. their composition is not identical at any size range, age, gender, height, etc. this fucked up formula acts as if they are. 

going by the formula, for my stats, i should have a RMR of 1904 calories per day. that means that, according to good ol Harris Benedict, when doing nothing, i should burn 1904 calories daily. with moderate exercise (3x weekly), my daily rate should be 2617 calories burned. based on those stats, i would be advised to eat about 2,117 calories a day to lose weight, since the max recommended calorie deficit is 500.

today, i did a metabolic test to determine my actual RMR - which turned out to be 1366 calories. add in moderate exercise again, and we’re at 1879 calories that i burn on a daily basis. HUGE. FUCKING. DIFFERENCE. BENEDICT.

if i’d been dieting according to the generic formula, i would have been putting on weight this entire time.

now, i recognise that the gap between the formula and the reality could be explained by any number of factors. my metabolism might be low naturally because of genetics, or it could be damaged from the years of yo-yo dieting and the last year of VLCD (very low calorie dieting) i’ve been on that’s helped me drop nearly 100lbs. either way, now i know what my REAL figure is, i can adjust my eating in a healthy and structured way to maximise my nutrition and health while still losing weight and - most importantly - feel confident that the weight i’m losing is fat, not muscle, which i’ve probably been doing for some time since eating below your RMR is more likely to reduce your mass by consuming muscle and bone rather than fat.

fuck me running, basically

oh but now we get on to the REAL CRAZY SHIT, strap in tight: 

yet another popular calculator in the dieting & weight loss shitpot that is the internet is the “what should my perfect weight be” type of calculator. usually, once again, punching in your age, height, gender and so on yields a generic figure based on bullshit outdated BMI calculations. the example, in this case, is that for my height, age and gender, my “healthy weight” range is about 60-66kg (130 to 145lbs)

this is also the goal my actual fucking doctors and specialists have told me to reach for, all of them recommending VLCD (where i’d eat about 800 calories a day - which, i remind you, is about 600 cals less than i should have been eating to stay healthy & nourished). this is why i did it in the first place.

at my top weight, i was 160kg (352lbs) - so i have believed, for years now, that i’ve been looking at the extremely long and painful slog of a 100kg (222lbs) loss ahead of me. it took a year to lose what i’ve lost so far, and i’ve been stalled on and off for months, barely shifting up and down a kilo. now i know it’s because i’ve been literally starving myself, killing my metabolism and chewing away at my muscle instead of my fat.

in the wake of my body scan today, the specialist laughed when i told him about the goal weight i’d been given, and replied “you will literally never be 60kg”

shocked and upset, i asked why, thinking he meant that i would be fat forever and wouldn’t be able to achieve it. i’m used to being told i’m too lazy or don’t have the willpower, so i figured that had to be what he meant. that’s when he explained lean muscle mass to me

for this type of scan, the results provided are your body weight in a breakdown of bone, lean muscle mass, and fat. my bones alone weigh 2.7kg (about 6lbs). my muscle? bitches i am 55 whole fucking kilograms (121lbs) of muscle. so between those two alone, i’m already borderline 60kg. to reach a total weight of 60kg without sacrificing a whole fucking lot of muscle would mean achieving a body fat percentage of - i shit you not - 3.8%

if you don’t know what that looks like, think of extreme bodybuilders. even in cases of female bodybuilders, total body fat falling below 10% is considered incredibly dangerous. 3.8% is deadly.

what does that mean? it means this goal weight that has been drilled into me for over a decade now by medical experts is quite literally next to impossible do & stay healthy. and not a single one of them stopped to check that shit. 

[also, sidebar, but i once read a book by AJ Rochester that claimed she was a size 26 (USA 22) and weighed 108kg (238lbs) at the time. i was baffled as fuck bc i didn’t reach a size 26 until i was 160kg, over 50kg (110lbs) heavier than she was. why? our good old friend, lean muscle mass! i have a ton, she must have had very little, since muscle is denser than fat. mystery solved at last!]

after everything today, and seeing the raw data, the scans of my bones (which by the way are fucking A+ beautiful bones, shout out to my glorious skeleton) and muscle and fat, and talking to the consultant, the reality i’ve discovered is that a body fat percentage anywhere from 25-35% would be super freaking healthy and really good for me. that puts my realistic end weight goal anywhere from 80 to 90kg (175-200lbs) - a whole 30 fucking kg more than the doctors demanded 

i cannot possibly put into words the emotion i felt at being told that my bones were perfect, that my muscle mass is “spectacular” and my body is fine. the rest was just like, a side note. it was a, “hey you’re great, but here’s what you can do if you want to get a bit healthier”. 

my whole life i’ve been told i’m wrong and bad and ugly and fat and that i need to fix myself. and now i have these papers in my hands that show me my insides are real and not broken, just different, and THAT’S OK and i want to scream i’m so happy. i’m not stupid and lazy, i just had the wrong set of instructions this whole goddamn time.

i know it may not be for everybody, but man, if you really want to find out what you’re literally made of, if you want hard data tailored perfectly to you - get an RMR test and a DEXA body scan. just. it’s so fucking worth it.

[stressed-andkinda-rlydepres-blog]

October diet and fitness plan

[No more than 1000 on weekdays]

Breakfast

1x weetabix 🥣 78 cals

50ml (never any more than 100ml) of milk 🥛 100ml is 65 cals

Total-110.5 cals

Lunch

Red or yellow naked smoothie (check cals but no more than 250)

Maybe popcorn 🍿 (check bags) but 80 cals for Sainsbury’s 15g

Total based on that: 330 cals (as a max)

Or

Orange juice/apple juice (check no more than 200 cals!! )

1/2 a Greggs sausage roll-163.5 cals

Total: 363.5 cals

Dinner (if have control of what I am eating and not cooked up by dad-in that case do extra workout to help burn some off)

No more than 600 as an absolute maximum

Totals:

1040.5 cals

Or 1073.5 cals

To burn off the difference and more:

•30min-1hour walk burning 55-110 cals

• 100 jumping jacks burns 20 cals

• 2x 20 crunches burns 10 cals

• 30 squats burns 15 cals

As a minimum everyday= 100-155 cals

1073.5-155= 918.5

1073.5-100= 973.5

1040.5-155= 895.5

1040.5-100= 940.5

Disclaimer- this is a starting point for me, I aim to reduce my intake of calories once I have better control of what I eat and when. This a goal for me.

Any tips would be helpful- especially to help me control binging with me having a sweet tooth but baring in mind that at least till the end of October I’d like to stay between 800 and 1000 a day and with no fasting or purging. Thank you lovelies 💖

[dont-quit-your-daydreammm]

These past two days have been a f———-rollercoaster

K so yesterday was pretty damn great. I finished my final math assignment early, had a wonderful ballet class where I got my triple turns on pointe back, I killed my workout, finally got to the pointe where I’m stretching over splits, and worked off half of my 600 cals. I ended up kinda binging that night but I’m pretty sure I stayed under a 1000 net total so I’m ok with that.

THEN. TODAY. TO FUCKING DAY. My work gets understaffed by HALF of the workers. I worked almost 8 hours with no break to make up for that. Thanks to that, I couldn’t go get my prepared lunch from my car and had to eat one of the free employee pastries just so I had enough energy to focus. The mix of terrible customers and work leadership has me so angry and stressed that it’s enough to trigger comfort eating, which I’ve gotten so good at not doing. So now I’m gonna try to go burn at least 500 calories at the gym and I’m still gonna be somewhere between a 800-1000 net and I’m PISSED about that. Especially cause tomorrow I have no time to workout so I have to rely on restriction. Uuuuggghhhh. Anyone have any tips for ways to casually workout throughout a busy day? Like fidgiting but more impactful?

[skinny-giirl]

Some Tips:

3 Main Rules:

* Dinner must be eaten by 7 pm, after that there is no food consumed until 7 am at the earliest. (Basically, it’s like a 12 hour fast, meaning that if you live by this rule for a year you have fasted half the year!!)

* Three hours must pass between the last time you ate and the time you go to bed. This ensures that you are actively burning calories while the food is initially digesting versus when you are sleeping and burning basically nothing.

* Weigh yourself two times a day. One at night before you go to sleep, and once after using the bathroom in the morning. (This is more a self-esteem booster, you are always thinner in the morning.)

General Tips

* B6 and B12 will speed up your metabolism.

* Purge in the Toilet, never the shower or sink.

* If you’re about to binge chew gum and look at your fat.

* Drink a glass of water every hour.

* Eat at least one meal every day.

* Take caffeine tablets.

* Brush your teeth.

* Always have Sugar-Free gum around.

* Sleep at least 6 hours, any less and it stimulates your appetite by 15%.

* When you sit, fidget. It might not burn a lot, but it’s more than if you are just sitting still.

* Fake allergies.

* Hit your stomach when it’s grumbling.

* Try to eat when people are around.

* Associate food with feeling sick.

* Never eat anything without nutrition labels.

* Save one dollar for every meal you don’t eat and buy yourself a present.

* Take a bath/shower.

* Always take your vitamins.

* Know when your trigger binge time is and avoid it.

* Drink water!!! (This is super important, okay.)

* Watch yourself eat.

* Listen to loud music.

* Spinning yourself in circles decreases hunger.

Additional Tips

* Eat more negative calorie foods like fruits and vegetables. they’ll keep your digestive system moving with fewer calories.

* Drink lots of water, as you already should be doing, this way your body will be well hydrated, and you will less likely become lethargic.

* If you’re eating a few larger meals each day, try eating smaller bits of food more often, so if your eating 1 meal then make it two smaller one etc. Changing your caloric intake does not always mean decreasing! if your metabolism has slowed down, it may need some more calories to speed up a bit. Don’t overdo this, just try to increase by 10%, and when you passed the plateau, you decrease 10%.

* You can also try a spike, this is when you eat regular meals for one day (should equal roughly 1500 cals) to jump start your metabolism, then simply return to your regular eating habits the next day.

* Okay, so usually when you use a new shampoo, your hair will be so soft and shiny you’ll keep using the shampoo…but after a few weeks it doesn’t do anything special. It’s the same with exercising; your body will get the best out of a workout when it’s being challenged. So the first time you run a mile you may feel exhausted, your muscles might be sore and all of that…but if you keep running one mile each day for a week or two, your body will build more muscle, use those same muscles over and over while neglecting others, and won’t be as challenged. You should change either the length of time or intensity of your workout so you can challenge new muscles.

Facts & Tips

FACT: You can only purge up to 80% of calories consumed.

TIP: Avoid high caloric binges, instead eat things with a greater mass and fewer calories. Fruits and veggies are always a good choice.

FACT: Carbohydrate digestion starts in your mouth. Our salivary glands secrete amylase, which is a digestive enzyme that begins the breakdown of carbs.

TIP: Avoid eating carbohydrates at the beginning of the meal, because you’ll absorb more calories. Save the carbs for dessert.

FACT: Fat is digested in the small intestines and therefore you feel fuller after eating a high-fat meal.

TIP: Eat the fat first because it takes a long time to digest, therefore you’ll absorb fewer calories than eating carbs first. Beware, fat has twice as many kcals as carbs and proteins.

FACT: Laxatives do not affect calorie absorption  Most food and calories are digested and absorbed in the small intestines and laxatives only affect the large intestines. Yes, you’ll lose weight, but the weight loss is from water and fecal matter.

TIP: Only use laxatives after a large meal that you did not purge afterward, this way you’ll see the real amount of weight gained instead of the fecal matter gained.

Hiding Your Habits

* If you find you must go to a family or somewhat thing, get something reasonable like a muffin, and just carry it around with you.

* Put dishes in the sink, leave evidence from what you’ve eaten.

* Don’t forget to get rid of food you were supposed to eat.

* Put your diet pills in a vitamin bottle.

* Don’t tell people you think you are fat.

More Hiding Your Habits

* Don’t raise suspicions, once people realize what you are doing, they’ll watch and monitor you every minute. Start hiding your habits and practices from day one, so no one has ever seen any of it. When one thinks your anorexic, there is nothing you can say to convince them you’re not.

* Check the fridge when no one is around. Get some food, prepare it, and then throw it away. For example, some eggs.. get three eggs and some butter, bake the eggs, throw them on a plate with some bread, and then dispose of them. Leave silverware too!

* Don’t ever talk about food with other people, they’ll think that your obsessed if you do this too much. And, talking about food may raise the question of you already ate. In case they do, have your excuses ready: ‘My stomach is upset’ ’ I’m to excited/nervous/busy etc. to eat’ ‘I don’t feel like….’ ‘I’m not hungry yet, I’ll get something later’

* Spend different meals with different groups of people, tell them all that you had a big meal earlier or will be eating something later on. Make sure the different people will not be comparing notes. Or plan your schedule so you’re too busy at mealtimes to eat then.

* Watch where you dispose of uneaten food or other “evidence”, make sure that it isn’t going to be seen or found by anyone. Wrap food up and throw it away outside the house. If you live alone, always take the trash out before anyone else comes over.

* Buy food. People are fairly predictable. If they see you buy food and come home with food, then they just naturally assume that you eat it as well. Get things like crackers and cookies, keep them in your room, and carefully pack them out again later to throw away. Careful, this can be a little dangerous if you’re prone to binging and have trouble keeping food around, or if you feel guilty about throwing food away. If the food’s something you don’t like and won’t binge on this may be easier to do.

* Don’t get angry. Don’t deny everything if confronted. People will believe a little truth with a big lie much easier than a huge lie. Act as if it’s no big deal instead of reacting emotionally and people will tend to believe you.

* Tell people you’re on a diet, you became a vegetarian, your doctor has you eating only certain things, whatever. Often people will be very helpful in keeping you from eating if they think there’s a socially acceptable reason for it.

* Don’t show off your weight loss until you’ve reached the weight you want to remain at. People will start to watch you more carefully and maybe ask questions, and you want to avoid calling attention to yourself.

Eating Less

* Drink lots of water. When your stomach is full of water there’s no room for food!

* Become a vegetarian, not just pretend. It gives you an excuse to not eat certain foods (helps with parents), and meat is high in fat anyway.

* Fat-free chocolate milk is good for sweet cravings.

* Set some rules for yourself.

* Diet pills. Might be dangerous, so don’t go overboard

* When you get the urge to snack. Start cleaning! Use chemicals for the gross smell to help curb hunger.

* Sugar-free gum is still your best friend.

* Don’t eat out!!

* Don’t eat anything you don’t know the nutritional value of.

* Drink lots of tea.

* Chew your food until it dissolves.

* Sparkling water, or Crystal Clear. It fills you up more.

Diets

The 2468 Diet:

* Day 1: 200 Calorie Intake

* Day 2: 400 Calorie Intake.

* Day 3: 600 Calorie Intake.

* Day 4: 800 Calorie Intake.

* Day 5: 0 Calorie Intake. (Fast.)