#Berries and calorie burning

[failtosucceedlife-blog]

10 Berries That Supercharge Your Metabolism

Are you looking for a natural and healthy way to boost your metabolism? Look no further than berries! Berries are a delicious and nutritious way to supercharge your metabolism and help you lose weight. In this article, we’ll explore the top 10 berries that are proven to enhance your metabolic function and help you achieve your weight loss goals. Berries That Supercharge Your Metabolism 1. Acai…

[ceilidho]

prompt: price/reader bear shifter fic. PART 2. (part 1 here)

-

The urge sits right under his skin.

It’s a month out from hibernation, the torpor not quite sunk in all the way just yet. Plenty of time still to stockpile supplies, train the new rangers before his leave of absence, and chop all the firewood needed for the winter months. Plenty of time on the surface, that is—with only a month left to go, John quietly acknowledges to himself that maybe he bit off more than he could chew this time around. 

It’s exhausting work though. The new batch of recruits are fresh-faced, hardly experienced enough yet to last the season without him, but he hadn’t had much choice with Gaz taking the year off to go back to school. He’s been regularly putting in sixty to seventy hour weeks, hardly leaving him any time to cook or clean or prep for hibernation. Time goes by in a flash. He hasn’t even done a quarter of the repairs around the house that he’d wanted to finish before slipping into the winter torpor.

Hard to figure it out. He’s been putting it off without a real reason, getting lost in the forest for long swaths of time, trudging through the new snow up high in the mountains. Hardly ever in his bear form, conscious of not totally giving over to the animal, but occasionally he can’t help slipping into like tumbling down a snowbank, just losing his footing for a moment and sliding, sliding, sliding until hours have passed and he finally hears his own chuffs and feels branches crack under the weight of his paws.

He winces when he turns back, bones creaking and cracking back into place. 

John has been smelling something around town for weeks now, something sweet and delicate like sap over a branch, but work has left him too busy to start anything. Instead he stops by the grocers every other day, where the scent is strongest, to pick up miscellaneous items. Canned soup here, steaks there. He stockpiles canned and tinned goods in his den, preparing for the long winter when he’s lulled into sleep for extended periods of time, but every time he enters his den, it feels oddly bereft. Empty. Missing something.

The month or so before hibernation always leaves him feeling groggy and laconic; it makes his eyes go half-lidded and his speech descend into grunts and one-worded answers. He spends so many weeks hoarding food and blankets and firewood for the brief moments when he wakes that he can’t stop himself from eyeing even the pretty cashier like another thing to hoard.

He holds himself back, but just.

John wakes up on the couch after a particularly rough shift, groggy and out of sorts. Flecks of sleep stuck in the corners of his eyes still. He’d run into another bear (a real one) on the trail hassling a couple hikers during his shift and it’d taken a couple stressful minutes to gently guide the hikers away before dealing with the bear himself. It’s easier to deal with them in his bear skin, but he generally avoids shifting in the month leading up to hibernation for a reason. It settles him deeper into his bear, draws the sleep closer.

He’s full of cuts and bruises, his side covered in a barely healed, particularly nasty gash, the flesh knitting itself together slowly. His stomach growls. He hadn’t had a chance to cook himself any supper when he got home before collapsing on the couch—had barely eaten lunch as well. That’s part and parcel of his way of life; even during the summer, the days had been long, extending well into the twilight hours. 

And bears need food. John burns calories faster than most, an enormous amount of energy expended when shifting into his other form. He’s a familiar face at every restaurant, grocery store, and market in town for a reason, even if that reason isn’t widely known. In the summer, there was at least some time during the day to gorge himself on berries or fish from a nearby stream, but the berries and fish have long disappeared with the coming of winter. It shouldn’t come as a surprise—hunger dominates his mind during the months leading up to winter—but it’s somehow caught him off guard this year. 

His head perks up when the doorbell rings. 

It doesn’t ring again, but he can hear someone on the other side of his front door, shifting from foot to foot. John isn’t expecting anyone and doesn’t remember inviting anyone over, but he gets up anyway to answer the door. 

There’s a pretty little thing waiting for him on his front porch with a bowl of stew and homemade sourdough bread. He recognizes her from the grocery store, the sweet smelling thing always looking over at him from the till. 

“Sorry to trouble you,” she says, peeking around him. Probably trying to be inconspicuous. 

It slots something in his chest into the right place. He shifts slightly to let her peer over his shoulder into the empty house; no wife or kids scurrying behind him. It eases some of the tension in her shoulders.

“No trouble,” John says. “What’s got you on my doorstep after hours bringing over supper?”

She’s exquisitely shy, almost nervous when she steps from foot to foot before holding the food out closer to him. He takes it, if only to avoid watching her strain. In his hands, it smells entirely too good; makes his mouth water. His bear huffs in his head. John can’t remember the last time he had a home-cooked meal. Certainly not since well before his mother passed. 

“You seemed like—I saw you come home. You looked dead on your feet, so I thought…well, I’d already made soup, so it wasn’t much trouble.”

“You saw me come home?” he repeats.

“Oh, I, uh—I live next door.”

“That so?”

She flushes prettily, just the slightest deepening of the colour over her cheekbones. “Yeah. Six months now. Moved in just before the summer. Anyway, I, well…sorry if you were in the middle of supper, I wasn’t sure if—I heard from Kate that you’ve been busy, so I thought you might appreciate not having to cook.”

“That’s mighty kind of you,” he says. There’s a pause where neither of them say anything. “Can I—I have, uh, a bowl in the kitchen if you want—”

She holds up her hands at that, taking a step back. “Oh no, sorry, I don’t want to…I don’t mean to intrude. I just thought I’d…you know…friendly neighbour and all.”

“It’s no trouble, really. Come inside.”

“No, I—I really have to get going,” she insists, finally turning away from him and descending back down the stairs. “Enjoy your supper!”

He watches her turn and scurry off back to her house, glancing down back once only to give a little start when she catches him still watching her. His nose twitches when he notices that even with the tupperware stacked in his hands, the distinct sweetness that had been hovering outside his door gradually dissipates in his neighbour’s absence. 

His bear rumbles inside his chest. 

In the mountains, he ruminates on his neighbour’s small kindness. It builds in his chest like a slow burning fire when he stands in the brisk cold and stares down into the valley below. The snow squeaks under his boots on the hike back down. The ache of hunger echoes through him again; he thinks of tupperware offered to him in two soft hands. Next time, he’ll invite her in. 

He’s pleasantly surprised when she comes by again not a few days later, this time bringing along with her a pan filled with berry cobbler, tinfoil crinkling under her fingers when she hands him the entire pan. The next day, she stops by with a jar of homemade apple cider. 

It takes awhile for John to coax her inside. She brushes off his invitations to join him for supper for days before he notices the cracks in her resolve. She lingers on the porch for longer than she should, body oriented towards his house even when she says that she has to go. John considers for all of a few seconds just dragging her inside, but there’s something immensely rewarding in reeling her in slowly. A slow hunt and the promise of a meal so decadent that it leaves his tongue heavy in his mouth.

When she finally concedes, his blood roars hot, the beast in his chest thickly nuzzled under his skin, satisfied. 

She’s skittish in his house. Hardly stays for more than ten minutes the first time he succeeds in getting her in. Just long enough to take a couple bites out of the gingerbread loaf that she’d brought over and he’d cut a few slices off before retracing her steps back to the front door. John holds back the instinctive urge to follow her and trap her in with a hand flat on the door when she tries to open it. It’s better to earn her trust. 

His interest just goes up and up as she continues feeding him throughout the week. Perfect mate keeping his belly full, keeping him nourished after a hard day’s work. She keeps him company on the couch when he invites her over on the weekend, dragging her little socked feet over the carpet and snuggling up on the other side of the couch like he might reach out and grab her. He might.

Part of John can’t believe that he’s been living beside this girl for going on six months and never scented her before. It permeates his house now, baked into the walls and carpet. He wishes sometimes she’d stop by and use his bed for a nap, if only so that he could come home to a bed smelling of her; he’d wrap a firm hand around his cock with the scent of her under his nose and tug himself off with his face pressed to his pillow, imagining her trapped under him, the plush pillows of her ass turned up to let him rut between her thighs. 

Her feeding him and spending time with him is confusing though. It confuses his bear, who associates all those things with mate. It’s nature to want to keep the thing feeding him. 

So he can’t help the way his bear expects her now. When he wakes up in his bed without a smaller body tucked away in his arms, it leaves him foul-tempered, short with his men. Picking up groceries becomes more difficult than ever when he instinctively beelines to her when he walks through the automatic doors, pleasure coiling in his chest at the sight of her staring wide-eyed at him. Always a bit shy, even as it slowly melts from her like old snow. Timidity from a season ago, still frosted over but shrinking. 

He doesn’t stop himself from dragging her into his lap before passing out on the couch after a long day at work, leaving her befuddled and uncertain. His arms don’t let her up though; they keep her pinned to his chest until he wakes back up an hour later, nuzzling the bristles of his beard over the soft skin of her neck and dragging a big palm up the inside of her thigh, seeking out the warmth between her legs even half-asleep.

His hand pauses its upward trajectory when she shifts. He’s slow to come back to consciousness, but far slower to move his hand. Mate, his bear rumbles in his chest when his fingers dig into the clutch of her thighs and John hears her muffle a yip. She should be soft and pliable for him, should let him drag his hand up into the space between her legs that she’s kept hot and tender for his touch. 

John lets her pretend at sleep until he finally moves his hand away, moving to sit up and leaving her curled up on the couch. He goes off to the kitchen to put on the kettle and comes back to find her awake, stammering out an apology for falling asleep. 

“None of that,” he grumbles, setting two mugs down on the coffee table. He sits beside her before she gets the bright idea to get up and leave. 

“Sorry, I didn’t plan on staying this long. I should get back—”

“Someone waiting for you at home?” John interrupts, curt despite himself. 

The idea of her going home to someone instantly aggravates him. Even knowing for a fact that there isn’t a man living in her house doesn’t tamp down the anger. He’s scented the exterior of her house once or twice; John would’ve caught the smell of another man by now if there had ever been one living in her house. He’s held off marking her house with come or piss, but that might have to change if she keeps dangling the possibility of there being another man over his head.

It’s his fault for not marking her yet. The trees in the mountains have been marked up over the years that he’s lived in this town, deep gouges in the bark marking the forest as his territory, but he hasn’t yet rubbed his scent into his mate’s skin. It’s his fault she’s still acting like an unattached sow. 

She hesitates; risks lying to him. He can see it plain on her face. “…No.”

His face softens, eyebrows pulling together sympathetically. “I’m not such bad company, am I? Stay for a little longer—all that food’s gonna go to waste otherwise.”

“I—I guess I can.”

“Brilliant. Drink your tea, honey.”

She picks up her mug and sips it quietly while John shifts her feet into his lap and digs his thumbs into her right sole. He shushes her when she jolts and tries to sit up, digging this thumb harder into the arch of her foot. 

“Enough of that. Back down,” he scolds.

“You, but you shouldn’t—you don’t have to do that,” she stammers, trying to pull her foot away and moaning inadvertently when he digs into a sore spot. Her hand clamps down on her mouth.

“Don’t give me that, aren’t you on your feet all day? And then baking for me after a long shift? It’s the least I can do, honey.”

She’s reluctant at first, but then squeaks again he rubs his thumb over the ball of her foot. Hardly able to deny the truth. It isn’t long until her little squeaks and moans start coming out unbidden, exhaustion opening her up. He can smell her sex leaking if he breathes in deep enough. 

“Promise to stay here and wait until I fix up supper?” he murmurs, keeping his voice low. 

She hums, eyes having slid shut. Without even really moving her lips, she mumbles, “Promise.”

“Good girl.”

Sleep warm, she finally settles into his house like she belongs, like she’ll be spending the long winter here as well. Her scent is as imbued in the couch as his. It’s cinnamon sweet. 

“Why do you even…buy so much food if you aren’t gonna use it?” she asks, drowsy enough that even if he were to respond, there’s a chance she wouldn’t hear it. “You hibernating or something?”

John smiles. “Something like that.”

[petite-anni]

How can I loose weight?

I got you.

💗weightloss, diets and healthy habits💗

1. healthy habits

before we start, you want longterm process. So form habits. Become disciplined.

No crash-diet means no jojo-effect. No crash-diet means actual progress that doesnt go to waste.

2. diet

No matter how much you move, if your diet is not sitting right, you wont slim down. Over time you have to include healthy and nutritious options into your diet.

~small bowl of veggies, before breakfast

(such as cucumber, bell pepper, carotts, tomatos. That way your bloodsugar levels wont come crushing down midday)

~breakfast should include something that keeps you full. Dont skip it. People who eat breakfast tend to loose more weight and be slimmer.

(Porride, Eggs, Avocado, etc)

I usually include: Oatmeal, Chia sees, Berries and one Banana

~try not to snack, keep going for three meals a day

~eat whole foods, eat clean and make sure to dont neglect your protein-intake

(protein keeps us full and satisfied. Also, you want to loose fat, not muscle)

~cut out sodas and liquid calories!!!

such a waste. go for the light options with 0-2kcal. They taste the same, if not better.

Also, drink enough water.

3. workout

Normally, I work out every day in some way.

Cardio, strenght, pilates or just a walk outside.

Moving your body, keeping it toned and flexible, helps your mood, your health and your overall life.

On top, it burns calories.

Build some muscle and loose some fat. Thats how you get your dream body.

Here are my favorite channels, that I workout to daily:

MIZI (cardio mainly, full body workouts and burning calories)

Lidia Mera (pilates full body, toning and strenghtenig, legs, arms, abs)

Shirlyn Kim (specific parts, weightloss, strenghtening/toning,thigh gap)

Yuuka Sagawa (posture, arms and upper body)

Nina Dapper (arms, legs and abs)

4. Beauty Secrets

~ginger/curcuma shots

I tend to have ginger shots to boost my immune system and overall health. They are also very good for your skin and can give you a natural glow.

~probiotics

Your gut health is a game changer. You get less break outs and you can loose weight faster.

You can heal your gut through your diet and order some probiotics.

~castor oil

I live and breath castor oil.

Usually I apply it before bed on my lashes, hair and skin. It helps with hair growth, skin protection and hydration. Its also very good for debloating and detox, if you put it into your belly button.

~green tea

This magic tea can help you loose weigtt, reduce the risk of several diseases, such as diabetes or heart disease,

It reduces anxiety and lowers your cholesterol level.

[wl16kg]

Mild Rules For Studious Anas

Because we are academic weapons, our brains need nutrition, so exaggerated low cal eating habits deteriorate our thinking.

But we won’t let studying take away our skinniness! We stay locked in, both academically and…oh well… physically?

We have to set rules in order to be able to achieve academic excellence and our gw, which -when done wrongly- can become contradictory.

But don’t worry, I got you!!

Here are some simple weight loss rules for high achievers, both academically and…erm…you know what i mean anyway:

1. eat before tests! you can ⭐️ ve the whole day after the test if you’re worried about gaining! But don’t worry about that when an important exam is right before your very eyes! You have to score high! You can 💫 ve later, girl!!

2. try intermittent fasting, stop eating before 11 and after 16. (of course you can sculpt this format however you like- just try to keep up with the fast)

3. black coffee, 0 cal drinks and tea are your best friend!

4. exercise in the weekends- it takes your mind off work a bit and gets you to burn cals!

5. eat fruit at school (if you’re hungry, always have a little emergency meal just in case you might need one). apples, berries and so on! you could also take vegetables like carrots, cucumbers etc. -they’re easy to carry and almost calorie-free.

6. i personally love chupa-chups, they’re pretty low in cals, good replacement for something sweeter and more caloric.

7. try to avoid bread and carbs in general, don’t panic if you do eat them, though, maybe your body needs it to get that A.

8. take PE seriously! go play a sport, burn some cals, take your mind off things for a bit!

9. try to take walks!! the same benefits as working out, of course, maybe take a friend/family member with you, so you could vent/ talk, it’s very therapeutic, i do this all the time with my mom.

10. you can always do a little workout before showering in the evening! even if it’s not the sweaty kind, you can burn some extra calories and it could still make a difference.

I hope these are helpful! Remember to take it easy and don’t hurt yourself! Oh, and also- drink water!! You need it!! Believe me!! :,)

[nymphex]

How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!

[pokemonshelterstories]

Is it normal for a noibat to want fish despite being offered fruit and berries?

it depends on the extent to which this is happening. although they're frugivorous, noibat will on occasion eat other pokemon (usually young bug types) for some of the micronutrients they can't get from fruits. if offered a bit of fish, they'd probably take a couple bites. and as a noibat aporoaches evolution, you'll usually see it take more of an interest in meat, fish, and eggs as its body burns more calories and develops the ability to digest those foods.

but if this noibat isn't close to evolving and is actively seeking out fish over fruit and nectar, that's cause for a vet checkup. young noibat can't digest large quantities of non-fruit food. this could indicate some sort of deficiency or inability to process certain vitamins/minerals from food, and it would ultimately lead to further malnutrition.

[jadeshifting]

Hi!!! Its the anon who said they were nicknamed Bear in their dr‼️

I was working on my spn dr and i have no real ideas for like what to be there.. I was thinking about being a witch who doesn’t need to do spells but at the same time thats a little lame imo so I’m not sure. I’ve been RACKING my brain for ideas and the only other one is like being a type of shapeshifter like a selkie?? but instead of turning into a seal when i put whatever item on I turn into a bear. Idk 😞😞

Do you have any other ideas or suggestions for me? Its okay if not I just wanted to ask someone and idk any other spn shifters💔💔

-🐻 anon

hi !! i’m really in love with the concept of a bear shapeshifter-esque creature, that’s exactly the type of niche creative stuff that’s rightttt up my alley. i explored that idea under the cut, if you still want more ideas for different kinds of creatures, you can totally let me know, but i just really like the bear-selkie ( belkie? ) idea :^)

this type of creature really reminds me of a berserkr from Norse mythology—warriors who were said to take on the strength and fury of bears in battle. however, in the Supernatural canon, i expanded the concept

— BEAR SHAPESHIFTER ( úlfbjörn / beorn / skin-changer )

˚　　　　✦　　　.　　. 　 ˚　.　　　　　 . ✦　　　 　˚　　　　 . ★ ⋆. ࿐࿔

these creatures are ancient, nearly forgotten beings with deep ties to nature, the old gods, and primal magic. they may require skin to shift (like selkies and their sealskins), but their transformation could also be instinctual and deeply tied to their emotional state

TRAITS IN HUMAN FORM

STRENGTH & DURABILITY. even in human form, you retain a fraction of a bear’s physical power. this makes you stronger than most humans, capable of enduring significant damage before succumbing

HEIGHTENED SENSES. you have an acute sense of smell, which allows you to track people and detect supernatural entities, similar to a werewolf but without the bloodthirst

SLOW TO ANGER, BUT BAD WHEN PROVOKED. like real bears, you prefer to avoid conflict, but when cornered or forced into a fight, the fury is nearly uncontrollable

HIBERNATION EFFECTS. if deprived of sleep for too long, you may enter a deep, involuntary slumber that can last days or weeks, leaving you vulnerable ( but well-rested when it’s over )

DIETARY PREFERENCES. craves high-calorie foods ( berries, honey, raw meat, fish ), though you are perfectly capable of enjoying human food normally

LONGEVITY. you age slower than humans and can live for centuries if not killed

WEAKNESSES

SILVER. while not instantly fatal, silver could burn you or slow your healing

HUNTER SUPERSTITIONS. older hunters may mistake you for a Wendigo or a werewolf, leading to hostility

EMOTIONAL CONTROL. extreme emotions (rage, grief, fear) could trigger an involuntary shift

DRUIDIC MAGIC. spells designed for nature spirits or creatures of the Old Ways could potentially be used to bind, weaken, or repel you much more effectively than any modern spell work

TERRITORIAL NATURE. you can become blindly and fiercely protective of people and places you consider yours, sometimes to an irrational degree

PLOT / THE WINCHESTERS

TRACKING & HUNTING. your heightened senses make you an invaluable asset to Sam and Dean, allowing you to locate supernatural threats a lot faster than most hunters could

HUNTER DISTRUST. other hunters could be suspicious of you, leading to conflicts where the Winchesters have to defend you

ANCIENT KNOWLEDGE. because of your origin, you may possess knowledge of forgotten lore, aiding the Winchesters in dealing with old gods, curses, or creatures that may be beyond their usual scope

VULNERABILITY TO THE SUPERNATURAL. unlike demons and angels, who exist on a metaphysical plane, bear shapeshifters are deeply connected to the physical world, meaning you’re more susceptible to nature-based magic and ancient rituals

MISC. DETAILS

SCARS IN HUMAN FORM. any wounds you obtain in bear form leave faint, silvery scars when you return to human form

BEAR-LIKE BEHAVIORS. you may growl softly when annoyed, huff when amused, and sleep heavily, sometimes waking up disoriented

AFFINITY FOR WINTER. you are at your strongest in colder climates, while excessive heat may cause discomfort or even weaken you

additionally, if the nature of being a shapeshifter or someone connected to old magic is a heavy weight or something you feel you’d need time to adjust to, you could always script that you’re a cub still. since these creatures live for centuries, the cub stage of their life could be much longer than humans or other creatures. ( ex : if these creatures live to be 300 years old, they could still be considered cubs until the age of 75, and that would still be within the kid-to-adult age ratio of humans, which is a life expectancy of 72 and being a child til age 18. ) that may mean that you don’t fully have all of your powers just yet, which would give you time to ease into it when you shift there

hope some of this was helpful or gave a doorway to explore the idea more !! love u xoxo :^)

[cinnamon-bitch]

diet plan. tw ed

this diet plan is the reason I managed to lose almost 7kg in literally 2 weeks. lifesaver for school starting soon

so basically I ate 3 100-120kcal meals in a day, and as a snack I had 100g or less of strawberries (or really any low calorie berry) between each meal to help with hunger.

I would then dance as a workout, because dancing burns as much calories as running (which is kinda boring and repetitive). for me I burn 800 calories per 4 hours, so at the end of the day my NET calories is fucking -300. less than 0.

this is amazing for me because as much as I love fasting, its always hard to stay on track throughout the whole day without food.

to help with self control cuz it is hard to stay on track, I FILLED my stomach with coffee and diet soda, chewed on gum and ate mints, which all helped with hunger.

is it maintainable? depends on ur will power girly.

and I understand that this wl is not all fat loss, and is probably mostly water weight. but nonetheless it works. I only did 2 weeks. imagine if you kept this up for 2 months. you could get to ur gl in simply weeks or less.

xxx

[bakerstreetbasilisk]

CHOCOLATE MOUSSE

Rating: General Audiences

Archive Warning: No Archive Warnings Apply

Category: M/M

Fandoms: Sherlock (TV), Sherlock Holmes & Related Fandoms

Relationship: Mycroft Holmes/Greg Lestrade

Characters: Mycroft Holmes, Greg Lestrade

Additional Tags: Aug-Kissed 2024, Romance, Flirting, Fluff

Written for the Week 1 prompt "Indirect Kiss" of the Aug-Kissed event hosted by @aug-kissed.

Mycroft was able to reserve the two of them a private booth at this nice restaurant for their anniversary dinner and it had been so wonderful. All throughout dinner, Greg couldn’t help but gaze longingly at his husband of five years, wondering how he had been so lucky.

Mycroft seemed to glow tonight; part from delight and part from watching Greg. And for dessert, Mycroft had ordered something small with nuts and berries that Greg didn’t even catch the name of. He had ordered himself a chocolate mousse and had earned himself a fond eye roll from his husband.     

The first spoonful blew him away. It may have been the best thing Greg had put in his mouth. Well… maybe not the best but it’s definitely up there. It was this incredibly rich and chocolatey but also soft, melt-in-your mouth kind that makes you feel like you’re biting into a cloud. Greg judged it would be something Mycroft would consider worthy of cheating on his diet.

Greg held up a spoonful of the mousse to his husband. It earned him a fond smile.

“Gregory,” Mycroft said, clearly hesitant.

“It’s just me offering,” he said, smiling. “It can’t do any harm, could it?”

Mycroft looked at the offered spoonful. “Well… I suppose that’s true.”

Greg watched as Mycroft savoured it. It has been a while since he had helped himself to a treat and it showed.

“Besides,” Greg said, watching Mycroft enjoy the chocolatey treat, “we could always burn those few extra calories off… pretty easily.”

That got him a playful smirk. “Pretty easily you say?”

“Yeah. We’ll think of something.”

Mycroft’s eyes glittered. “Mm?”

Greg just couldn’t resist. “I can be creative when I have to, sweetheart.”

It was quite beginning to feel like when they first began. Six years ago, in the privacy of Mycroft’s office in the Diogenes Club, flirting so hard that when they found themselves lip-locked and grappling at each other on the sofa, none of them remembered who initiated the kiss.

But now they’re out in the public, and even in the privacy of their booth, there’s not much that Greg can give in to. Then again, seeing that mischievous gleam in his Mycroft’s eyes, Greg knew tonight how tonight was going to go. And if he didn’t indulge himself in it now, when could he?

Smiling, he gathered the last spoonful of the rich, decadent chocolate mousse and held it across the table for his husband.  

****

AO3

[Week 2] | [Week 3] | [Week 4]

[phoenixyfriend]

top 10 ahsoka headcanons?

Give me a character and I’ll give you 10+ headcannons

I'm on team "markings marbling is a sign of stress during key developmental years; facial is childhood, and lekku is adolescence."

Capable of chirruping as a happy noise.

Very low alcohol tolerance (alas, togruta).

Hid out with Bo during the Purge, and then funneled Force-Sensitive kids through a refugee network managed by Korkie in the years after.

Early and mid-adolescence involves so much calorie burning that not only is she eating all the time, but she's actually got a higher temperature than usual; this is why she dresses 'normally' before and after, but shows the most skin in her tween years.

She gets a different set of rations than everyone else (because all the rest are for humans).

Absolutely had a... I don't want to say hate crush, but maybe a rivalry crush? They weren't fully friends yet and were adversarial interpersonally even when they were cooperating professionally, but yeah, there was a whole thing about Bo-Katan for a few months.

That something came back around a few years post-Purge when they were drinking and commiserating and ended up having maudlin drunk sex that they both promised not to talk about ever again.

Except it happened again and again and again and eventually they just had to admit that an 'I'm lonely and need to not think too hard about the dead' booty call was probably a good idea.

Regularly hit by the instinctive urge to bite down on a shiny's shoulder because until they get their paint, that piece of armor looks like an egg. She's not going to do it, but you know how the tide pod thing started because they kind of look like jelly candy and your monkey brain goes FRUIT! BERRY! EAT! Yeah so if Ahsoka turns too quickly and only catches it out the corner of her eye, a clone pauldron 100% looks like an egg that togruta can and will eat raw, and sometimes she has to double-take.

[healthy444]

Can certain foods or supplements help with weight loss?

Certain foods and supplements can support weight loss, but they aren’t magic solutions. Here’s the scoop:

Foods

High-Protein Foods:

Chicken & Fish: Lean meats are great because they provide high-quality protein without too much fat. Fish like salmon also provide omega-3 fatty acids, which can promote fat loss and improve metabolic health.

Tofu & Legumes: These are excellent plant-based protein sources. They help maintain muscle mass during weight loss and keep you full for longer periods.

Fiber-Rich Foods:

Whole Grains: Brown rice, quinoa, and oats are packed with fiber. They take longer to digest, keeping you full and reducing the urge to snack.

Fruits & Veggies: Apples, berries, broccoli, and carrots are low in calories but high in fiber and nutrients. They help maintain steady blood sugar levels, preventing energy crashes and hunger pangs.

Beans: Black beans, lentils, and chickpeas are great for adding bulk to your meals without adding too many calories. They are also high in protein.

Healthy Fats:

Avocados: Rich in monounsaturated fats, they can help regulate appetite hormones.

Nuts: Almonds, walnuts, and pistachios provide a good balance of protein, fiber, and healthy fats, making them perfect for snacks.

Olive Oil: Using olive oil in moderation instead of butter or other fats can support weight loss by providing healthy fats that help with satiety.

Green Tea:

Contains catechins, which may help boost metabolism and increase fat burning, especially during exercise. Drinking a few cups a day can contribute to overall calorie burn.

Water-Rich Foods:

Foods with high water content can help you feel full with fewer calories. They are also generally low in energy density, which means you can eat larger portions without

Supplements

Green Tea Extract:

This supplement contains concentrated doses of the beneficial compounds in green tea. It’s often used to increase fat oxidation during exercise and enhance metabolic rate.

Glucomannan:

A natural dietary fiber derived from the root of the konjac plant. It absorbs water and expands in your stomach, making you feel full and reducing calorie intake.

Protein Powder:

Useful for people who struggle to get enough protein through food alone. It helps with muscle repair and growth, which can boost metabolism since muscle tissue burns more calories than fat.

Caffeine:

Found in coffee, certain teas, and supplements. It can enhance fat burning and boost metabolic rate in the short term. However, it’s important to consume it in moderation to avoid negative side effects like jitteriness and sleep disturbances.

Probiotics:

These beneficial bacteria can improve gut health, which is increasingly recognized as playing a role in weight regulation. Some strains of probiotics may help with weight loss by improving digestion and nutrient absorption.

Key Points to Remember

Balanced Diet: No single food or supplement can replace the benefits of a well-rounded diet. Incorporating a variety of nutrient-dense foods is essential.

Exercise: Physical activity is crucial for burning calories, building muscle, and improving overall health.

Consistency: Sustainable weight loss comes from long-term changes in diet and lifestyle, not quick fixes.

Medical Advice: Always consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications.

Combining these foods and supplements with a healthy lifestyle can help you achieve and maintain your weight loss goals more effectively.

Note: "Burn Fat 24/7 with This All-Natural Weight Loss Solution!"

[matcha-latte-addict]

Hey I was wondering what I could put in my water that would be low in calories? I have a really hard time drinking water just by it’s self 😭

Omg same. I hate plain water at room temperature with burning passion, literally makes me wanna puke lol.

Here's what you can do:

You can add slices or juice of citrus fruits like lemon, lime, orange or grapefruit; fresh herbs like mint leaves (so good for summertime), basil, rosemary, thyme; honey, ginger, cucumber slices for a better taste; fruits like berries (I personally love slices of strawberries, they look so pretty!), pineapple, mango, kiwi, peach, whatever you like really (you can crush it a little for stronger taste). You can find some very interesting combos on tiktok or pinterest!

You can keep your water in the fridge or add ice cubes. Personally, I find it so much easier to drink water when it's cold. Bonus: your body uses more energy to raise it's temperature. It's not much, but if you drink it cold all the time then it's like 80 calories burned in a day extra.

You might find drinking sparkling water easier. Still no calories, but may be more fun to drink.

Make your drink aesthetically pleasing - you might find it easier to drink your water if it looks pretty! For example: Keep it in a pretty water bottle / glass / glass jug / cup. Add some of the stuff mentioned above. You can even add edible flowers to make it look prettier. You can make your ice cubes pretty too! Some examples: Get ice cube trays in shapes that you like, could be hearts, butterflies, balls, stars etc. You can use food coloring so you end up with pink ice cubes or whatever color that you like (: You can also just use a smoothie to make some pretty and tasty ice cubes. Just pour your smoothie into ice cube tray and freeze it. You can add tiny pieces of food mentioned above to your ice cubes too! Just throw them into ice cube tray first and fill it up with water.

Have fun~!

[thepastisalreadywritten]

It’s not easy to swim 175 km (109 mi.) when you’re starving to death. It’s not easy either to try to survive when you’re shedding body weight at a rate of 1 kg (2.2 lbs.) a day.

And it might be hardest — or at least most tragic — of all if you’re a nursing mom and your calorie intake has dropped so low that you can no longer produce the milk you need to care for your young.

As a new paper in Nature Communications reveals, all of those challenges and more are facing the world’s polar bears, thanks to vanishing sea ice in our warming world, denying the animals a platform that they need to hunt for seals.

If the trend isn’t reversed soon, the estimated 26,000 polar bears in the wild could start to lose their hold on survival before the middle of this century.

The researchers were less interested in establishing the fact of the bears’ food plight; scientists are already aware of that problem.

What they were more focused on learning was both how gravely the nutritional loss is affecting the animals’ health and the alternative food sources they’re scrounging for on land.

To do their work, the scientists followed 20 different polar bears in Manitoba, Canada, from 2019 to 2022, fitting them with GPS trackers and video collars and periodically tranquilizing them and analyzing their blood, body mass, daily energy expenditure — basically a measure of calories coming in versus calories going out — and more.

“The polar bears in Hudson Bay [Canada] are probably at the edge of the range at which they can survive right now,” says Anthony Pagano, a research biologist with the U.S. Geological Survey and the lead author of the paper.

“Most of the modeling work suggests that around 2050, they are going to be on land and away from their primary habitat [on the ice].”

The contraction in range of the Hudson Bay community is likely to be reflected in the ranges of the 18 other polar bear subpopulations scattered throughout the Arctic as well.

Across the arc of the study, the data Pagano and his colleagues gathered was troubling.

Weight loss varied from bear to bear, with the daily loss of 1 kg representing just an average.

Some of the subject animals dropped up to 1.7 kg (3.75 lbs) every 24 hours.

That may not seem like much when an adult male polar bear can tip the scales at 550 kg (1,200 lbs) and a female at 320 kg (700 lbs), but it can add up fast.

And with less available to eat, the hungry bears have to travel farther and farther distances to find their next meal.

The individual that swam 175 km — a young female — set the record among the bears studied, but another, older female also covered 120 km (75 mi).

The endurance swims in search of food are energy-intensive and often fruitless for the bears.

They are efficient hunters when they’ve got the purchase of ice beneath them, Pagano and his colleagues explain, but they are clumsy when they are going after seals and trying to swim at the same time.

That leaves them scavenging on land for foods they would not ordinarily eat — and getting little payoff for their efforts.

“Polar bears are feeding on ducks and geese — catching them when they’re flightless and molting — as well as on their eggs,” Pagano says.

Other foods on the desperate bears’ menus included berries and other vegetation, bones, antlers and, in one case, a beluga whale carcass.

None of that fare is as calorie-rich as a steady diet of live, blubber-packed seals.

Some of the bears vigorously sought out these alternative sources of nutrition; others opted for a different strategy: resting and conserving the energy contained in their body mass.

The latter approach costs stored calories, but so does the former, as all of the plodding and searching burns through energy too.

“The amount of body tissue they were burning to try and find those terrestrial foods was basically the same as what they’d get from eating those terrestrial foods,” Pagano says. “So there’s no actual benefit.”

The researchers were surprised to find that the bears were going through not just fat stores to compensate for the poor rations but lean muscle tissue too.

Pagano is not certain why their metabolisms would adopt that strategy, but he has some ideas.

“There's some thought that burning lean body mass might be more energetically efficient in some respects relative to burning body fats,” he says.

“Also, conserving their body fat might provide them better thermal regulation once the winter and the ice return.”

That seasonal freeze-over is shorter than it used to be — though not by a lot.

In the 1980s, polar bears were on land for about 110 days out of the year, with no need to eat terrestrial foods since the fat deposits they’d accumulate thanks to wintertime seal-hunting was enough to carry them the rest of the year.

Now they're off the ice for 130 days on average.

It’s a measure of the nutritional knife’s-edge on which the bears operate that just 20 days can make the difference between whether they live and thrive or starve and die.

The individuals most likely to perish when food supplies are poor are young adults — due to their less-developed hunting skills — and cubs, whose principal source of nutrition, their mother’s milk, can vanish in lean times.

“If females are fasting for extended periods, they will actually stop lactating,” says Pagano.

Full-grown bears are by no means immune to danger, however.

The authors cite earlier research predicting that the adult male population could decrease by 24% if the ice-free summer season increases to 180 days.

This is especially so given the enormous energy intake — about 22,500 calories per day — that the big males need to maintain their body weight.

Polar bears aren’t the only species menaced by these findings. Humans are in harm’s way too.

The more time bears spend off the ice and on land, the greater the likelihood they will wander into cities and towns in search of something to eat — and residents could easily be hurt or attacked if they get in the way of the hungry animals.

People might also even be seen as sources of prey.

“When polar bears are on land, they act like other bears and become omnivores,” says Pagano. “It does raise the potential for human-bear interactions.”

🆘🐻‍❄️🥺

[martini-minx-ana-2]

🎀 what I ate today🎀

Breakfast: protein shake 130

Coffee with soya milk 15

Lunch: coffee with soya 15

Dinner: steamed quinoa and vegetables 174

2x boiled eggs 143

Yoghurt with chia seeds and berries 152

Snacks: celery 17

Baby carrots 25

Cherries 22

Pepsi Max 2

Spiced apple camomile tea 2

Water: 1500ml

Exercise: 30 minute strength workout, 25 minute walk

Calories burned: 2302

Deficit: 697 - 2302 = -1605

Chilled day here today, not much to report. I got some fruit and veg to snack on in case I get the urge to binge out. At least I’ll only have healthy options.

I also got over 11,000 steps today just from work and walking to the shops.

And so happy that I resisted all the goodies in the staff room tonight. Bringing a can of Pepsi Max to curb the sweet cravings totally worked ^_^

[anorexasaur]

Welcome to Rex's Life

today's calories

yogurt and oatmeal with berries: 270

monster energy X2: 50

total: 320

calories burned: 118

total total: 202

I didn't get that many steps in but oh well

[vmpire-blood]

good morning u guysss, hope you’re doing well <3

yesterday i only ate two apples and one tuna can. not sure how many calories but im guessing it was practically my limit for the day (300kcal).

today i started with greek yoghurt, berries, oats and black coffee!

wont be home all day long so not sure when i’ll eat again, put promise to be within the calorie limit and walk as much as i can to burn calories!