#How to Lose Pounds by Eating Fruit for Lunch

[training4hogwarts]

365 Days to Healthy

TW: Eating Disorders Mentioned

First, this idea came from @mystoryfortheaudienceoftheworld. She's inspired me to really start caring about my health again. Ever since my break-up two years ago, I haven't cared in the slightest. I've gained and lost the same 15 pounds. Tomorrow starts 365 days of focusing on my health.

I want to focus more in intuitive eating and non-scale victories. My binge eating has been astronomical lately and it's not even due to stress or emotionally. I'm just eating because I can, I'm bored, etc.

When I do try to "get back on the wagon," I am going all the way to the other side of things and restricting, fasting, and almost purging. I don't want to lose weight that way. I want to heal my relationship with food more than anything.

I am going to limit tracking things, being so hard on myself, etc. I've made some "rules" I want to follow that are going to help heal my relationship with food and to stop toxic behaviors.

*I also want to post a disclaimer, I am posting these as if I'm talking to myself... haha.

It is important I eat breakfast, lunch and dinner. No more skipping meals. These meals will be well-rounded with a protein source, a serving of simple carbs, and veggies or fruit.

If I'm hungry between meals, I can have a snack of fruit, veggies, or protein. It's important to limit snacking on carbohydrates because of my diabetes. This does not mean I can't have them with a meal!

At the end of the day, I can have a sweet treat as long as I check-in with myself and evaluate how I'm feeling emotionally. I know myself, and if I'm not emotionally okay, I will binge the sweets.

I know my current weight is 340 pounds. I will not step on the scale until December 31, 2024. I'm currently obsessed with weighing multiple times a day. No more. In the new year, I will weigh myself once a month, on the last day. NSVs will be acknowledged more than the scaled.

I will NOT track calories, macros, water in take, steps, or miles. I will use logical thinking to make my decisions, not anything else. I will prioritize water, walking, and healthy choices but there will be no guilt associated with picking a burger over a salad or drinking a diet coke with dinner instead of water.

I WILL track days Binge Free and my monthly weigh ins. I will celebrate every achievement.

Every single diet app on my phone will be deleted. I don't need them.

I want to start moving my body more. Right now, I'm focusing on getting my eating under control but I will do small things to increase my activity. Examples: walking to student's classrooms to pick them up instead of calling, parking in the back of the parking lot to walk to the door, take the stairs vs elevator, etc.

That's it. I know what it takes to lose weight. It's not going to happen overnight. It's going to take time. I'm going to do this for 365 days. I'm no longer dieting, I'm changing my life.

[butterflies-exoskeleton]

Rant?

It's weird being an adult with an ed. I stay at this place with staff and im semi open about my experience with extreme diets in the past . I've only told 2 of the staff when one of them asked how long I was vegetarian for since Im on the vegetarian meal plan they provide

(im not vegetarian I just like the vegetarian options they provide more the meat options)

and I was kind of in a bad head space so I let out some of my past experiences with dieting and didn't go into too much detail. I regret it a bit but it was nice to let it out. I could kind of tell they were surprised but I told them I don't do it anymore and that was just a random teenage fad I was in.

Most people see me as the fat person who got skinny and yeah its true but they don't realize you can't lose as much weight as I did in such a short time span unless your restricting/over exercising.

But I think people gloss over that since people treat me way nicer now want to talk to me and don't look at me weird when I eat. People before were really mean saying I was always in the fridge or saying jokes about my arm flab I was always the butt of the joke

Great thing to say to someone who was actively in a binge cycle for months on months! :) I went from 92 pounds to 150lbs

But to their defense they didn't know i delt with disordered eating and just saw me as a fat person eating a lot and they didn't know me when I was anorexic (no excuse for their behavior just my thoughts)

People saw me lost the weight quick, start exercising more and from the outside it seemed like i was taking better care of myself.

But people have been questioning me when I skip lunches or dinner. I just say I ate somewhere else or just not a fan of tonight's dish. People look at me weird when I fuss over cheese or sauces or only grab vegetables or saled for dinner well evreyone else eats the full meal they provide. But since I'm a semi junkorexic they see me eat a donut and I can sense the confusion they have I've seen them look at me then each other all confused. I mean I would be too if I didn't know much about eds.

One staff member was starting to question the ammount of exercise i do. All the other staff and residents see me as hard working but one of them was kind of questioning it. But I just told them that since I exercise so much I can basically eat whatever I want and sometimes pretend to grab food around them to bring to my room to eat and they seem fine with it and since I started doing that they questioned me less.

But the best part about this is im a adult now. I don't need to worry about any of this becuase their not my parents I can't get grounded or privileges token away, being an adult with an ed is so much easier yeah I sometimes get questions but nothing crazy. And most times the most easiest tricks go over their heads

Its so easy people just see me as a healthy eater becuase to a normal person who knows nothing about eating disorders they would think that someone struggling with an ed would only eat saleds and fruits and veggies all the time but since I ate that donut im a balanced healthy eater!

Its such a weird experience that is new to me.

[dilsdoes]

personal new years resolutions

i have insulin resistance so i think i personally would benefit from losing some weight. (i dont like how invested my mom is in that goal though.) im aiming for healthy weight loss of 4-8 pounds a month. id like to eat more fruits and vegetables too. i already like fruits and vegetables i just havent been reaching for them as much the last 2 months or so. maybe i can start going to the beach again once i figure out my schedule.

i really want to make time to bullet journal again. i found it really helpful when i was doing it regularly but then i got really depressed and had little going on so it felt like i had nothing to write down. i have a job now which helps but id also just like to get back to using my journal for whatever. i want to open my journal at least twice a day, once in the morning when i wake up and once in the evening before i go to sleep.

i want to write at least one line of reflection on my day every day. i can expand on it later but i want to journal my feelings. i want to intellectualize them less too.

my new job requires overtime so i work 6 days a week and am at work at least 11 hours a day for at least 4 of those days (that counts my lunch break to be clear). i want to make sure i make time for things i enjoy. im want to spend at least an hour a day doing something i do for fun. that can include doing something fun during my commute or on my lunch hour but i have to make time for myself.

as part of that, i want to read more! i love reading but i havent been reading very much lately. i want to start and finish at least one book thats on my list, and start and finish at least 5 books by the end of the year. im definitely capable of reading way more than that i just need to set a low goal so i can actually do that. and i need to read new things.

physiotherapy has apparently been effective! i havent personally noticed the change but my doctor says she sees improvements in my strength. i want to be more consistent with my exercises and do them every single day, at night when i get home

i want to take my meds on time every day. i wake up better when i take them at 7. that much is obvious.

i want to save at least $1000. i think i won't have a problem saving more than that but thats my baseline.

i think thats my big ones.

[floradrinkstea]

Flora's November Diet ❄️

Hello friends <3 Christmas is coming up fast, and I want to make sure you all can lose as much weight as possible before then! So this is both a tutorial for you and a plan for myself :3

Keep in mind that I am a college student and this is tailored to me and my schedule, but feel free to modify whatever you need to fit your lifestyle!

Diet:

As usual, try to eat extremely clean! Be picky with what you put into your body.

Use this website to figure out how many cals you should eat for your goals! (My goal for November is to lose 12 pounds, which is 3lbs/week while working out twice a day, which works out to 1000 calories a day while exercising every day.

Breakfast:

For breakfast I like to go to my school's dining hall, as they have a lot of fruit that I like. I keep it simple and get about a cup of melon (60) and a slice of whole wheat bread with light butter (100).

If I'm at home, I like to keep it simple and have tea with honey (60) and some fruit (unknown)

Lunch:

Lunch is usually a bit more varied for me, but I still keep it at about 200 calories, if possible. Usually that means eating a protein bar to keep me going, or having half a sandwich and a salad.

Dinner:

I like to be extremely strict about dinner. I'm the type who eats more in the evening, so I reserve 400 cals to make sure I don't lose my mind and binge in the evening. Pick a time to eat/an eating window, for me it's 6-7 pm, and once that time passes, I am officially done eating for the night. This means that I get a 12-14 hour fast just by sleeping.

Exercise

Along with this, decide your exercise plan! Obviously we all want to be skinny, but what movement are you going to do to reach that goal? Personally, I love pilates, but that doesn't burn enough calories on its own, so I'm going to run as well! Below is my plan for the month if you'd like to do the same :)

All in all, I plan to go for a run/walk first thing in the morning, followed by an ab workout. Then, I'll have a relaxing pilates or yoga session in the evening.

On the weekends, have a shorter pilates session and make sure to stretch to help your muscles recover!

Motivation

We all know that motivation is extremely important! For this season, I like to imagine how good it will feel, come January, to be so much tinier than I am now, being able to post bcs, and honestly just feeling so much lighter!

Here's some pics that I like :3 (from 📌)

Lmk if there's anything I missed, or any details you guys want! I'll be posting a daily food/exercise log, so check the tag #❄️ november-diet on my blog if you want to see that :D

[art-of-manliness]

5 Fast-Food Meals That Are High in Protein and Less Than 600 Calories

If you’re trying to lose weight, one of the challenges you’ll face is what to do about those times when you find yourself at a fast-food restaurant. The offerings at these establishments are typically incredibly high in calories. A Big Mac meal at McDonald’s can set you back 1,300 calories. Damn! If your calorie goal for the day is 2,400 calories, that’s more than half your daily calories in a single meal. The typical advice for people losing weight is to just avoid fast-food restaurants altogether. And with some preparing, thinking ahead, and good decision-making, you can accomplish that most of the time. But not 100% of the time. Sometimes, life throws a wrench in your plans. Maybe you’re on a road trip, and your friends decide to stop at Carl’s Jr. for lunch. Maybe your kid’s soccer team decided to go out to dinner to Chick-fil-A after the game. Maybe you’re just really pressed for time and need to grab something fast at a drive-thru on the way from work to another engagement. What to do? Well, what if I told you you don’t have to choose between convenience and your fitness goals? You can have your fast-food burger and eat it too—all while staying on track with your weight loss. When you want to lose weight, you want to choose foods that are lower in calories and higher in satiating, muscle-building protein. Thankfully, most fast-food restaurants now offer options that meet this criteria. With a bit of creativity, you can easily select meals at pretty much all the major fast-food restaurants that will give you 30+ grams of protein (which is a good minimum goal for a meal) and only clock in at around 600 calories. Below, we provide some suggestions for meals that meet these metrics that you can get at five popular fast-food restaurants. One thing to keep in mind is that while you can reduce the calories in your fast-food orders, it’s hard to reduce the amount of sodium. These are going to be sodium bombs. So they’re not great for everyday dining, but they’ll do in a pinch. Whether you’re looking to shed a few pounds or maintain your hard-earned gains, this guide will show you how to navigate the pitfalls of fast-food menus and stay on track with your goals. General Guidelines to Keep Your Fast-Food Meals Lower in Calories Before we get into specific meals, here are some general guidelines to follow that will allow you to keep your meals lower in calories, regardless of the fast-food establishment you visit: * Food tracking apps like MyFtinessPal are your friends. I use the app all the time when I’m at fast-food restaurants. Quickly look up the calorie and macro count of foods and piece together your meal with that info. * Choose grilled over fried meats. * Choose lean proteins. While you can still enjoy a beef burger, protein sources like turkey or chicken breast generally have fewer calories. * Ask for extra protein. Adding extra protein, like extra meat, can help increase satiety while keeping calories low. * Skip the fries. If you’re looking for a side, get fruit or salad instead. Also, hot take: fries aren’t that good anyway! * Skip the high-fat sauces, dressings, and condiments. Ask for lower-calorie options instead. * Load up on veggies. Satiety is premised in part on volume; calorically dense foods won’t fill you up and will leave you feeling hungry. To increase volume and nutrition, add low-calorie veggies to your meals like extra lettuce, tomatoes, and onions. * Choose water or unsweetened drinks like diet sodas. Finally, don’t be afraid to enjoy yourself with a no-holds-barred high-calorie fast-food meal every now and then. I love getting a double cheeseburger on occasion. You can just adjust your macros and calories accordingly and eat less the rest of the day. Or just chalk it up to an anomalous indulgence, and get back to your diet the next day. You don’t have to eat perfectly 100% of the time to still lose weight and stay healthy. Fast-Food Meals That Are 600 Calories or Less With More than 30 Grams of Protein McDonald’s… http://dlvr.it/TBgWkR

[pseudowho]

Hiya I saw your Maki post and I'm sooo curious about your workout routine like not necessarily to get the Maki body but how to shed a couple of pounds and stuff Weird ask but I just have this vision of you as an older knowledgeable sister after following you for a while so I thought it'd be ok to ask this, sorry if it's a bit off compared to the usual asks you receive

Hey!

So I have a kind of bionic foot after a gnarly fracture a few years ago. The flexibility in this foot is really limited. As such, high impact stuff isn't great for me.

I have considered weights, but I'm already very tall and broad and I sort of worry it would make me hench instead of feminine and curvy like I am now 😶😶 I've considered picking them up for strength though, because Mr.Haitch has to open my jars for me currently.

I'm a swimmer, I used to swim competitively when I was a kid, but just do it for exercise/relaxation now. I'm fast and strong in the water.

Weight loss for me is tricky as I have an unusual condition which means to lose weight I'd need SEVERE calorie restriction (as in, constant fasting level calorie intake) and dietician/doctor involvement with regular bloods to make sure I'm not becoming horribly malnourished.

Diet-wise, I tend to eat a generous breakfast and lunch, and most of the time I skip dinner. I eat about 10-15 portions of fruit and vegetables a day, because I have to exist on about 1400-1500 calories a day anyway, and I'd be fucking hungry if I didn't fill up on loads of fibre, etc.

I'm probably not a great example for "workout routine" because I don't particularly have one 🙃🙃

I am an older sister to two little sisters...i guess that vibe transfers across to here 💕☕

Mwah 😘

-- Haitch xxx

[getrektfools]

vent, kind of fatshaming, super long

so there are now TWO morbidly obese members of my family I'm aware of who have prescribed wegovy or ozempic. you can ONLY be prescribed these drugs once you are clinically obese. obviously they need the help but please explain to me why my brother - unemployed, literally sits on the couch playing video games all day (10+ hours a day!!!) gets to just get a shot to melt the weight off. when i hit the overweight threshold and wanted to stop gaining/drop back into a normal weight, all i get told is to monitor my calories more closely. the weight gain already had me flirting with relapse, then i find out the heaviest in my family are getting drugs thrown at them to drop weight and I'm being told "just keep an eye on your calorie count". The guy you just prescribed weight loss drugs to? He ate an ENTIRE FAMILY SIZE BAG OF CHIPS on top of his actual meals!! Plus ice cream before bed! All in the same day!! Only got up to go from couch to bathroom or couch to kitchen. But I, 3 lbs overweight, runner, regular gym goer, recently recovered anorexic, better just work harder.

when my mom told me her doctor was starting her on ozempic I said "god i wish i could get on it just long enough to lose 8 pounds or so" and she tells me "oh there are other things you should try first" so why don't these obese fucks try those other things? like you weren't screaming yelling at me in the hospital because you were so angry at me for doing this to myself. i am extremely capable of those "other things." I am probably TOO capable of those "other things." Those "other things" are addictive to me.

during this conversation, she's eating a double serving of fruit dumplings with literally a quarter cup of sugar in her coffee. two or three cups every morning. she could just swap for diet sweetener and cut out 400-600 cals a day! a pound a week in just the sugar in her morning coffee!!! when she visits me she just sits on my couch watching movies. i'll plan activities but inevitably it's too hot out, too windy out, too far away. can't we just order in from that restaurant she likes and rent a movie? there's an awesome park with several restaurants .8 mile from my house, i like to walk there and pick up lunch from a restaurant and picnic by the pond when weather and schedule allow. can't do that with my mom, she gets completely out of breath and her knees hurt. we have to drive. not even a mile and we have to drive. shared fitbit data with my sister for a while (also fat but nowhere near mom or baby brother), and she was averaging only 800 steps a day! a day!

obviously its better for society at large to have fitter citizenry, and i want my family to be healthier, but. feels like they are being rewarded for their absolute lack of self control. Eat yourself into three of you? Here's a shot to burn fat. Can't expect you to put down the chips! Meanwhile the rest of us who have actually exercised self control (too much self control in ana/mia cases) throughout our lives get told "no shortcuts! work harder! you don't get help!"

i know it isn't rational but this is how i feel. i am glad they are getting medical support to lose weight, because i want them to be around for a long time. i want to be able to walk to the park with my family. i want them to have the energy and ability to do things beside sit on the couch. i want them to be able to play volleyball with me or actually SWIM when we go to the beach. I want them to be able to take their dogs on regular, good length walks!

also obviously i am tempted to try and steal few pens of the wegovy but i won't do that to him. i can lose weight on my own. but god is it tempting. he's almost definitely not going to follow any diet recommended or increase his activity level, so its kind of like, a waste of perfectly useful medication isn't it? maybe he'll surprise me. maybe this is the boost he needs to start taking care of himself a little better. small changes add up, after all.

in a sick way this is motivating me to push myself even harder - lose more weight , faster. prove i don't need it.

[nsk96]

Personal rant and maybe some trauma dumping. Saving for later when I see a therapist (I may have to see one in secret because my mom thinks I should wait until I get a job before seeing one because she thinks they’ll have access to my psych info and that will prevent me from getting a job😬)

I went to an appointment with a neurologist yesterday and he was confirming my symptoms and health conditions and all that. Literally going down a list and I answered truthfully to all of them. Then he asked, “any weight gain” (in the past few months) and I said no.

My mom jumped in and said “really?” In a sarcastic condescending tone (right in front of the doctor. I think even he was shocked). I was taken aback but I just repeated my “no” to her nonchalantly. I honestly hate her sometimes. It’s like she can’t go a single day without saying something negative about my body. Even when I brought her constant negativity up to her last year and she promised she would not make any more comments about my body, but she’s been back to it again the past couple of months. And she likes to say “I know you’re sensitive about your body so I try not to say anything.”

1) I haven’t gained weight. I may have been eating junk food (that she bought) for lunch lately but I’ve lost 3 pounds since May and continue to lose weight because I’ve been more careful how and when I eat. Like eating junk for for lunch but eating a balanced breakfast and nothing but veggies/fruit for dinner. She even said in the car ride to the appointment that she gained weight. So projection much?

2) I’m not sensitive about my body. It’s just that because of her, I hated my body for 22 years, and now at the age of 27, I finally am starting to love my body and feel comfortable in my own skin. I don’t want her to ruin the momentum.

Also just a side note: it’s no surprise that my dad didn’t even care about my reason for seeing a neurologist. When my mom told him that my ophthalmologist referred me to the neurologist, the only thing that came out his mouth was “I hope it doesn’t cost us too much.” Not once did he ask why I was being sent to the neurologist. Never asked what’s wrong.

And then today some more of the things I bought online arrived. I got a mini 8-key kalimba and a Sailor Moon music wind box. My mom of course tried to make it seem like they’re unnecessary and she was like “you’re not even going to use those things, you don’t have the time.” Why she got to shit on my parade? I’m finding things I like and enjoy and using these things pull myself out of the depression I’ve been in (since last December). And musical instruments is somewhat of sore spot for me. Not having the time to learn how to play instruments is not my fault, and it sucks that I always been drawn to it. Since I was 4 I was always dabbling with whatever instrument I could find and didn’t care what my playing sounded like. I just wanted to make music. But my brother was the one who got music lessons (which he hated and never appreciated) and we couldn’t afford any lessons for me. And that sits on my subconscious and resurfaces whenever I see an instrument. I think that’s one of the few things I was envious of my brother for. That along with the social privileges he had for being a son instead of a daughter.

I also find it funny that she acts like she knows what I would use. Lady doesn’t even know I bought toys…the other kind of toys, if you know, you know 👁👄👁

Honestly, it’s shit like all of this (as well as the things I mentioned on other rant posts) that makes me want to get my own place and cut contact once I get a stable pharmacy job. I don’t need my mom instilling her insecurities and outdated views into my future children and I don’t need my dad even being around them.

I wanted to move out this semester without my dad knowing. I would spend my days there and then sleep at home. Use the place to study and store healthy food and be able to personalize the space to finally feel at home somewhere. My school would have given me the loan for rent. My mom talked me out of it saying “let’s save the money. And if your father finds out about you moving out, he’ll cut you off and you’ll no longer be covered under his health insurance. We still depend on him for a lot.” Okay I understand that but I sure hope you don’t use that as an excuse to stay with him after talking big about how you’ll divorce him when I finish school. Honestly I want to get out now, I hate living this way. I hate how hard it is to eat healthy and to have to guard my food. I can never do food prep the night before because of him and my health is suffering because of it. My hair has been falling out even more and I have visible bald spots now. There’s only so much that vitamin supplements can do…

[mischevousdoll]

I’ve relapse again so here’s what I ate:

Chonani flip : 180 cal

Skipped lunch

Watermelon jolly rancher: 150 cal

2x La La yogurt: 220 cal (total for 2).

Fruit snack: 85 cal

2x pastelitos (Latin food): idk how many cals

Cheeto puffs: 160 cal

Slice of cake: idk

Total: 795+ cal

I am so disappointed in my self. I’m going to start dieting this Monday. I’ll probably skip breakfast and lunch tomorrow (Friday) because my family is throwing a party and I don’t want to eat more calls than I should. Hopefully starting Saturday I will start losing all these pounds that I gained. I hope to lose at least 5.5kg by the end of March! Wish me luck

[asseweightloss]

7 Ways to Lose Weight

It’s no secret that obesity rates in America are on the rise. And while there are many factors contributing to this growing problem, one thing is for certain – if you want to lose weight, you need to be proactive about it.

Of course, that’s easier said than done. With work, family, and social obligations, it can be hard to find the time and motivation to hit the gym or cook a healthy meal.

But don’t despair – there are plenty of small changes you can make to your daily routine that will help you shed those unwanted pounds. Here are 7 easy ways to lose weight and get on the path to a healthier you.

1. Cut out processed foods

2. Eat more fruits and vegetables

3. Get enough protein

4. Avoid sugary drinks

5. Avoid refined carbs

6. Get enough sleep

7. Be active

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1. Cut out processed foods

One of the best ways to lose weight is to cut out processed foods. Processed foods are usually high in calories and low in nutrients, so they can contribute to weight gain. They’re also often high in sodium, which can cause water retention and bloating.

To make sure you’re not eating too many processed foods, check the labels when you’re grocery shopping. Avoid anything that has a long list of ingredients, or anything that contains partially hydrogenated oils, high fructose corn syrup, or other unhealthy additives.

You should also try to cook more meals at home using fresh ingredients. This can be a bit more time-consuming than buying processed foods, but it’s worth it if you’re trying to lose weight. Homemade meals are usually lower in calories and unhealthy ingredients than their processed counterparts.

If you do eat processed foods, be sure to balance them out with healthy choices. For example, if you have processed food for breakfast, make sure your lunch and dinner are full of fresh, whole foods. And, of course, don’t forget to exercise regularly and stay hydrated!

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2. Eat more fruits and vegetables

Fruits and vegetables are not only low in calories, but they are also high in fiber. Fiber helps to keep you feeling full, so you are less likely to overeat. Fruits and vegetables are also high in nutrients, including vitamins, minerals, and antioxidants. All of these nutrients are essential for good health.

Eating more fruits and vegetables is one of the best ways to lose weight and improve your health. To make it easy to eat more fruits and vegetables, keep them on hand and make them part of every meal. Add a sliced apple to your oatmeal, top your salad with diced avocado, or eat a side of roasted vegetables with your dinner.

You can also get your fill of fruits and vegetables by drinking them in smoothie form. Add a banana, some berries, and a cup of spinach to your blender and you’ll have a delicious and nutritious smoothie that will help you reach your weight loss goals.

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3. Get enough protein

Getting enough protein can be one of the most effective ways to lose weight. Protein helps to keep you feeling full longer, boosts your metabolism, and helps to build lean muscle mass. All of these factors can lead to weight loss.

How much protein you need depends on your weight, gender, and activity level. The general recommendation is to consume 0.8 grams of protein per kilogram of body weight. So, for a 150-pound person that would be about 55 grams of protein per day. Active people or those looking to build muscle may need closer to 1 gram per kilogram of body weight.

You can get protein from a variety of sources, including meat, poultry, fish, dairy, eggs, legumes, nuts, and seeds. It’s important to mix up your sources of protein to get all the essential amino acids your body needs. Aim to include protein at every meal and snack.

If you’re having trouble meeting your protein needs, there are a few supplements you can try. Protein powders, bars, and drinks are convenient and easy ways to increase your intake. Just be sure to choose products that are low in sugar and calories.

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4. Avoid sugary drinks

If you want to lose weight, one of the things you should avoid is sugary drinks. This includes sodas, energy drinks, and even some fruit juices. Though they may seem harmless, these drinks can add a lot of sugar and calories to your diet.

Sugary drinks are often high in calories, but low in nutrients. This means that you can end up taking in a lot of empty calories when you drink them. They can also cause spikes in your blood sugar levels, which can lead to cravings and increased hunger.

If you’re trying to lose weight, it’s best to avoid sugary drinks altogether. You can opt for water, unsweetened tea, or sparkling water instead. These drinks are all low in calories and can help you stay hydrated throughout the day.

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5. Avoid refined carbs

When it comes to weight loss, refined carbs are the enemy. These are the types of carbs that have been processed and stripped of their nutrients, making them essentially worthless in terms of helping your body function.

Refined carbs are found in a lot of processed foods, including white bread, pastries, cakes, and even some healthy-sounding snacks like granola bars. They can also be found in some seemingly healthy foods like fruit juices and sports drinks.

The trouble with refined carbs is that they cause your blood sugar to spike, which leads to sugar cravings and eventually weight gain. They also don’t provide your body with any real nutrition, so you end up feeling hungry soon after eating them.

If you’re serious about losing weight, you need to avoid refined carbs as much as possible. This means making some changes to your diet and being more mindful of the foods you’re eating.

Instead of white bread, opt for whole wheat or grain bread. Choose brown rice over white rice, and steel-cut oats instead of instant oatmeal. If you’re craving something sweet, have a piece of fruit or a small snack that contains natural sugars instead of eating a processed dessert.

It takes a bit of effort to avoid refined carbs, but it’s worth it if you want to lose weight and improve your overall health.

6. Get enough sleep

We all know that defined cheekbones and a slender waistline can make us look fabulous, but what many of us don’t realize is that losing weight can also be beneficial for our health. Getting enough sleep is one way to help boost your metabolism and promote weight loss.

When we’re tired, our bodies tend to make choices that lead to weight gain. For instance, we’re more likely to reach for unhealthy snacks instead of fruits or vegetables, and we’re less likely to have the energy to go for a walk or hit the gym. When we don’t get enough shut-eye, our bodies produce more of the hormone ghrelin, which increases our appetites, and we also have less of the hormone leptin, which tells us when we’re full.

A lack of sleep can also lead to cravings for high-calorie foods. When we’re sleep-deprived, our brains are more likely to crave foods that are high in fat and sugar. This is because these foods give us a quick burst of energy, which is what we need when we’re tired.

So, how much sleep do we need in order to see weight-loss benefits? Experts recommend that adults get seven to eight hours of sleep per night. But, if you’re trying to lose weight, you may need even more. A recent study found that people who slept for nine hours per night and took in fewer calories during the day lost more weight than those who slept for eight hours.

If you’re having trouble sleeping, there are a few things you can do to help yourself fall asleep and stay asleep. First, create a bedtime routine and stick to it. This could include taking a relaxing bath, reading a book, or spending a few minutes writing down your thoughts in a journal. You should also avoid caffeine and alcohol before bed, as these can make it difficult to fall asleep. And, finally, make sure your bedroom is dark, quiet, and cool—a space that’s conducive to sleep.

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7. Be active

If you want to lose weight, being active is one of the best things you can do. You don’t have to go to the gym to be active; there are tons of other ways to get moving. Here are a few ideas:

• Take a dance class

• Go for a walk or run outside

• Ride your bike

• Do some yard work

• Play with your kids

Being active doesn’t have to be hard work. You can start slow and work your way up. Just remember that the more you move, the more calories you’ll burn, and the more weight you’ll lose.

Losing weight can be a difficult and frustrating process, but it is possible to achieve results by making some simple changes to your lifestyle. By following the tips in this article, you can make a commitment to lose weight and improve your health in the process.

“This post contains affiliate links. If you use these links to buy something. I earn commissions. Thanks”

[andswarwrites]

Day 9

Yesterday I wrote about our experience with the pandemic and schooling, but now I have another "pandemic tale" to tell.  While everyone was sharing stories about how the pandemic made them gain weight, S- and I took ourselves in hand and conquered obesity.  I mean, we gained some of the weight back, and losing it a second time is proving difficult, but I no longer have high blood pressure, and both of us still fit in our clothes, so we're doing okay.

Weight gain can be so gradual, it creeps up on you.  S- was always on the portly side, and we're both tall, and I would classify myself as "curvy", so when the pandemic first hit, we'd go for a run around the block every day, and eat whatever we wanted.  It wasn't until we visited my parents in the summer of 2020 that we experienced a shock.  My mom borrowed a scale from a friend and had the two of us weigh ourselves.  That was tough love, huh?  S- was around 300 lb, and I was only forty pounds lighter.

It was summer, so both of us began getting out for walks every single day.  S- would walk to and from work on sunny days, and that gave him 5 km, and I would walk over to see him at lunchtime and we would walk around the campus together, then I'd walk home, getting my own 5 km.  Just walking every day makes a big difference.  And we cut sugar, salt, processed food and alcohol.  Since we lost the weight (S- lost close to a hundred pounds, and I lost eighty-five) we have adjusted the diet.

For breakfast we lean towards fruit, oatmeal, the occasional slice of whole grain toast; for lunches we tend to make stews, wraps and sandwiches.  And for supper I have been making a lot of soups and salads.  We're not vegetarian, but I feel like we buy more cheese than we do any other animal product.  Now, tell me if this makes sense: I don't think full on deprivation is the way to go when you're losing weight.  You need habits that are sustainable.  So exercise and how you eat cannot be temporary, with a set goal in mind.

I do lose weight with the current diet we're having. However, the scale shows me some pretty discouraging fluctuations.  All winter I worked out, but this spring I hit a wall.  On the other hand, the days are now longer, the warmer weather is approaching, and I'm planning to go for a walk with a friend tomorrow.  There's a nearby park that helps you get away from the city for about an hour, in wooded trails.  It'll be muddy this time of year, but I've got good boots. 

Every time I achieve a goal, it is by taking one day at a time, and celebrating small victories.  For example, this year, I just passed the 100K mark in my daily writing.  I only started one story so far this year, the rest of my writing has been journalling.  I've been getting ideas for fiction, and my new main character has been taking shape.  I'm in no hurry to write a new novel.  It would be nice if I could write one in November, like old times, but I've still got a lot of editing to do.  So we'll see.

I have a confession to make: my self esteem is not quantified by a number: the amount in my bank account, the weight I see in the morning when I step on the bathroom scale, my age, the scores I get on tests.  They're all numbers, they don't fulfill me.  You know what fulfills me?  Life.  If we have enough money for the basic necessities, some fun splurges here and there, and enough set aside for emergencies, we're good.  My goal in watching my weight is mainly to make sure I remain healthy.  But if I'm eating well, working out as much as I can, and staying active, what more can I do?  Certainly not starve myself.

And as for my age: I used to think youth ended once your thirties ended.  Well I am halfway through my thirties, and I've got a new approach: I'm going to just enjoy each passing year, and mature as gracefully as I can.  And as for test scores: I know I am intelligent.  I don't need to define my intelligence by how many dates and facts I can retain.  I enjoyed school, but it has its place.  Can you learn?  Can you teach?  You're set.  Because if you can learn, you'll be able to grow as a person, and if you can teach, you can share your personal growth with those around you. 

I rambled again, didn't I?  I tend to do that, because a lot of topics are all interconnected in my head.  And that is what I'm going to talk about for the next four days, starting tomorrow: my head.  Starting with how I really feel about being called "weird" and "crazy".  But that's tomorrow's ramblings, not today's.  I forgot to mention: N- has an appetite that can be downright scary.  I had to start feeding her solid food at four months, and one of the only dishes that would fill her was green peas, avocado and egg.  That was her absolute favorite.

Now that N- is entering the teen years, I worry about her, because she can just consume food.  I remember hunger at that age, and between meals I had to satisfy myself with an apple.  And I lived.  I've been working on helping N- to savor and enjoy her food; my sister told N- to chew until she has tasted every flavor.  I think that is really good advice.  We should also be mentally present when we eat.  I prefer meals where we eat as a family, at the table, enjoying one another as much as we enjoy the food on our plates.

[weightloss35]

The Boiled Egg Diet: Your Simple 14-Day Weight Loss Journey

Are you ready to shed those extra pounds without sacrificing too much variety or flavor in your meals? Look no further than the 14-Day Boiled Egg Diet! This structured plan, built around the humble boiled egg, promises to not only help you lose weight but also feel energized and nourished. Let’s explore this egg-centric diet plan and uncover how it can transform your health in just two weeks.

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Why Eggs? The Superfood You’ve Been Overlooking

Eggs have long been hailed as one of the most nutrient-dense foods on the planet. Packed with high-quality protein, vitamins (like B12, D, and A), and healthy fats, they’re perfect for anyone looking to keep hunger at bay while fueling their body. But here’s the secret sauce of this diet: eggs are low in calories, making them an ideal base for a weight-loss program.

The 14-day boiled egg diet combines the simplicity of boiled eggs with fruits, vegetables, and lean proteins, creating a balance that keeps your body nourished while burning fat.

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The Blueprint of the Diet Plan

This plan is straightforward, with meals divided into three manageable portions each day: breakfast, lunch, and dinner. Let’s break down the first week of this diet and see what makes it so effective.

Monday: The Foundation of Success

Breakfast: Start your week with two boiled eggs and a fresh apple. This pairing gives you a protein kick and a dose of natural sugars to wake up your metabolism.

Lunch: A light salad with a baked sweet potato keeps you full but light on your feet.

Dinner: A serving of salad with grilled chicken thigh closes the day with lean protein and fiber.

Tuesday: Building Momentum

Breakfast: Stick to your boiled egg breakfast, this time with a fresh tomato.

Lunch: A hearty salad paired with roasted chicken breast ensures you stay satisfied.

Dinner: Keep things simple with boiled eggs, salad, and an orange for a hint of sweetness.

Wednesday: Midweek Refresh

Breakfast: Eggs paired with strawberries bring in a sweet yet low-calorie twist.

Lunch: Dive into a bowl of fresh greens and kiwi fruit, perfect for hydration and digestion.

Dinner: A roasted vegetable salad and baked chicken wings add a satisfying crunch to your day.

Thursday to Sunday: Refining the Routine

The latter half of the week follows a similar pattern but introduces steamed vegetables, baked fish, and fruits like oranges and kiwis to keep things interesting. By the weekend, you’ll feel lighter and more energized, thanks to the simple yet effective ingredient choices.

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Why It Works: The Science of Simple Eating

1. Protein Power: Eggs are rich in protein, which boosts satiety and reduces overall calorie intake. Protein also supports muscle repair and maintenance, which is crucial for sustainable weight loss.

2. Low-Carb Goodness: By avoiding refined carbs and sugary snacks, this diet encourages your body to use stored fat as an energy source.

3. Portion Control: With carefully measured portions of fruits, vegetables, and lean proteins, the diet eliminates guesswork, helping you stay on track without overthinking.

4. Hydration: Fruits like oranges and kiwis contribute to hydration and provide essential electrolytes, preventing fatigue.

.

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REALISTIC RESULT

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The Challenges (and How to Overcome Them)

Like any diet, this one comes with its challenges. Eating boiled eggs daily might feel repetitive, but you can switch it up by adding a pinch of herbs or spices to your eggs. Additionally, the plan is relatively low in carbs, so some may experience initial fatigue as their body adjusts. To combat this, drink plenty of water and incorporate light exercise to keep your energy levels up.

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Tips for Maximizing Results

1. Meal Prep: Boil eggs in batches and prepare your salads in advance to save time during busy weekdays.

2. Stay Active: Combine the diet with 30 minutes of daily activity, such as walking or yoga, for faster results.

3. Listen to Your Body: While the plan is structured, adjust portion sizes or swap ingredients if needed. For example, if you dislike a particular fruit, replace it with another low-calorie option.

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The Benefits Beyond Weight Loss

What makes this plan truly unique is its focus on overall health. By the end of the 14 days, you’ll likely notice improved digestion, better skin clarity (thanks to all those vitamins and antioxidants), and a more stable energy level throughout the day. It’s more than just a diet—it’s a step toward mindful eating.

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Ready to Give It a Try?

The 14-Day Boiled Egg Diet offers simplicity, effectiveness, and results. If you’re looking for a no-nonsense approach to shedding weight while enjoying nutritious and filling meals, this plan is a great choice. Just remember, no diet works without commitment, so prepare to embrace the routine and stay consistent for the next two weeks.

Your new, healthier self is just two weeks away—are you cracking open the first egg today?

LINK IN BIO

[storedapear]

How to Gain Weight the Healthy Way: My 7-Day Challenge with High-Calorie Foods

For many people, the idea of gaining weight might seem simple: eat more food. But as anyone who has tried to gain weight in a healthy and sustainable way can tell you, it’s far more complex than that. Whether you’re an athlete working on muscle-building, recovering from an illness, or just striving for a healthier body, healthy weight gain requires thoughtful planning and nutrient-rich foods.

In this article, I’ll share insights from my personal 7-day challenge to gain weight using only high-calorie, nutrient-dense foods. Along the way, we’ll explore why this approach works and how you can use it to achieve your own goals.

Why Healthy Weight Gain Matters

When it comes to weight gain, there’s a common misconception that it’s simply about eating more—specifically, eating calorie-laden junk foods like burgers, chips, and sugary snacks. While these options might help you gain weight quickly, they also come with significant downsides, including increased risks of obesity, poor digestion, and long-term health complications.

Healthy weight gain, on the other hand, focuses on foods that nourish your body while providing the calories you need to achieve a calorie surplus. This approach ensures that you’re not just adding pounds but also enhancing your strength, energy levels, and overall well-being.

Common Challenges in Gaining Weight

For many people, gaining weight is as challenging as losing it. Some of the key struggles include:

Fast metabolism: Individuals with fast metabolisms burn calories quickly, making it harder to maintain a surplus.

Busy lifestyles: Finding the time to plan, prepare, and eat calorie-dense meals can be tough.

Social pressures: Body image expectations often make people hesitant to discuss or focus on weight gain goals.

Lack of knowledge: Many don’t know how to create a calorie-surplus diet or what foods to include.

Impatience: Results take time, and slow progress can feel discouraging.

Understanding these challenges is the first step toward overcoming them.

Healthy High-Calorie Foods That Work

During my 7-day challenge, I focused on incorporating these nutrient-dense, high-calorie foods into my diet:

Nuts 🥜: Almonds, cashews, and walnuts are packed with healthy fats, protein, and fiber. They’re easy to snack on and can be added to meals.

Avocados 🥑: A single avocado is rich in healthy fats and provides around 240 calories. It’s versatile enough for smoothies, salads, or toast.

Whole Grains 🌾: Brown rice, quinoa, and whole wheat bread provide sustained energy and essential nutrients like fiber and B vitamins.

Dairy Products 🧀: Cheese, milk, and yogurt are excellent sources of protein, calcium, and calories.

These foods are not only calorie-dense but also nutrient-rich, making them ideal for healthy weight gain.

How I Structured My Week

To ensure success, I planned my meals around these high-calorie foods. For example:

Breakfast: Whole-grain toast with avocado and a sprinkle of nuts.

Snack: A handful of mixed nuts and a piece of cheese.

Lunch: A quinoa salad with avocado, nuts, and grilled chicken.

Dinner: Brown rice with a side of creamy yogurt and roasted vegetables.

Evening Snack: A fruit smoothie with milk and a dollop of peanut butter.

This structure helped me consistently hit my calorie goals while enjoying variety in my meals.

Success Story: Healthy Weight Gain in Action

A friend of mine, a professional athlete, faced similar weight gain challenges. By focusing on these same high-calorie foods, he was able to significantly increase his muscle mass and strength in just a few weeks. His improved performance on the field impressed his coach and motivated him to continue his journey.

This story highlights the power of healthy weight gain strategies and how they can transform not just your physique but your confidence and performance.

Tips for Your Weight Gain Journey

If you’re ready to start your own journey, keep these tips in mind: ✔️ Prioritize nutrient-dense foods like nuts, avocados, whole grains, and dairy. ✔️ Plan your meals and snacks to ensure a consistent calorie surplus. ✔️ Stay patient—results take time, but the rewards are worth it. ✔️ Experiment with flavors and combinations to keep your meals enjoyable.

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Final Thoughts

Healthy weight gain is about more than just adding pounds—it’s about building strength, energy, and vitality. By focusing on high-calorie, nutrient-dense foods, you can achieve your goals in a sustainable way that supports your overall well-being.

Have your own tips or success stories? Share them in the comments below! And if you found this article helpful, share it with someone who’s on their own weight gain journey.

#HealthyWeightGain #Dapear #NutritionTips #WellnessJourney #HighCalorieFoods #FitnessGoals

[sacdiabdalle]

how to lose weight effectively and sustainably: 1. Understand Your Goals; Set Realistic Targets: Aim for a weight loss of 1-2 pounds per week, which is considered safe and sustainable.Identify Your Motivation: Understand why you want to lose weight (health reasons, personal goals, etc.) to stay motivated. 2. Nutrition StrategiesBalanced Diet:Macronutrients: Aim for a balance of carbohydrates, proteins, and fats. Fruits and Vegetables: Fill half your plate with these at every meal for fiber and nutrients.Whole Grains: Choose brown rice, quinoa, and whole-grain bread over refined options. Meal Planning: Prepare Meals: Plan meals for the week to avoid impulsive eating.Healthy Snacks: Keep healthy snacks like nuts, yogurt, or fruits on hand to avoid junk food.Mind Your Portions:Use Smaller Plates: This can help you eat less while feeling satisfied.Measure Servings: Especially for high-calorie foods. 3. HydrationDrink Water: Aim for 8-10 cups a day, and drink a glass before meals to reduce hunger.Limit Caloric Beverages: Avoid sodas, sweetened coffees, and energy drinks. Opt for water, herbal teas, or black coffee instead.4. Exercise RegularlyCardiovascular Exercise:Frequency: Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio each week.Activities: Walking, running, cycling, swimming, or group classes.Strength Training: Frequency: Include strength training exercises at least 2 days a week.Benefits: Builds muscle, which burns more calories at rest.Incorporate Movement: Daily Activity: Aim to move more throughout the day—take stairs, walk instead of driving, etc. 5. Behavioral ChangesMindful Eating:Pay Attention: Focus on what you eat and savor each bite; this can help you recognize fullness.Avoid Distractions: Don’t eat in front of the TV or while using your phone.Identify Triggers:Emotional Eating: Keep a food journal to identify when you eat for reasons other than hunger. Find Alternatives: Replace emotional eating with healthier coping strategies like exercise, reading, or hobbies. 6. Sleep and Stress ManagementQuality Sleep:Aim for 7-9 Hours: Sleep affects hormones that control hunger (ghrelin) and fullness (leptin).Sleep Hygiene: Create a restful environment—dark, quiet, and cool. Avoid screens before bed.Stress Reduction:Practice Mindfulness: Techniques such as meditation, deep breathing, or yoga can help manage stress.Find Support: Join support groups or find a workout buddy to stay motivated. 7. Monitor Your ProgressTrack Your Intake: Use apps or journals to log food, exercise, and weight.Adjust as Needed: If you’re not seeing results, reassess your calorie intake and physical activity level. 8. Stay Consistent and PatientFocus on Long-term Changes: Weight loss takes time; prioritize lifestyle changes over quick fixes.Celebrate Non-Scale Victories: Acknowledge improvements in energy, mood, or fitness levels, not just the number on the scale.9. Seek Professional GuidanceConsult a Nutritionist: A registered dietitian can help create a personalized plan based on your needs and preferences.Consider Medical Advice: If you have health concerns, consult a healthcare provider before starting any weight loss program.10. Stay PositiveMaintain a Positive Mindset: Focus on the journey rather than perfection. Celebrate your progress, no matter how small.Sample Daily Meal PlanBreakfast: Oatmeal topped with berries and a spoonful of almond butter.

Snack: Greek yogurt with a sprinkle of cinnamon.

Snack: A piece of fruit or a handful of nuts.

Lunch: Grilled chicken salad with lots of veggies and vinaigrette.

Dinner: Baked salmon with quinoa and steamed broccoli.

Evening Snack: Herbal tea and a few dark chocolate pieces if you crave something sweet.