#I used to try to keep track of the food and calories I consume

[spookykestrel]

Very frustrated that I keep not getting any of my hobbies or goals for the day done bc I'll sit down after work to eat and stuff and then fall asleep on the couch before I could get started on anything :|

[gremlinmodetweeker]

Big Guy Big Belly

König is a big man, and with a big man comes a big appetite. We’re talking about a 6’10 man constantly maintaining his peak physique. He needs to be consuming as many calories and as much protein, carbs, fats, fiber and more to keep himself in fit and fighting shape.

At the canteen, he’s a nightmare. I bet that people rush to the cafeteria just to make sure they get something to eat before the big man on base rolls up. He’ll clear out the bins if he gets a chance. There’s a rumour on base that the reason König fought so hard to climb the ranks so quickly was just to be able to eat more and get away with it. Little do they know that they’re absolutely right, but König will never say that out loud. Ever. There’s some secrets you take to your grave. 

Either way, König is a menace in the canteen. He’ll pile his plate as high as he can when he gets a chance. He’s packing away all he can get in the shortest amount of time he can, and everyone has to suffer for it. The worst part is that everyone has to rush to get to the caf before König, and König knows exactly what others are doing, so he’s in a daily race against the entire base to eat his fill. It’s always a photo-finish to see who gets to the cafeteria first.  König currently has been slacking, so he’s not been eating like he normally has. Is he mad? Not really. He’ll clean out the snack cart later. 

He’s a monster late at night. Everyone knows that you need to leave the big man to his snacks, lest you face the wrath of the colossus on base. Well, wrath in a peculiar way. He just gets quiet and angry, but it’s still not a fun experience to try and fight him for a sandwich. If you take the last egg salad sandwich you’ll be at the top of his shit list for the next week. Don’t even think he won’t track you down. He’ll throw around his rank just to get his hands on the poor bastard. Nobody is safe, either.

Stiletto only once took the last pudding cup. Once. She never made that mistake again. For a week he was giving her dirty looks over a cold shoulder as he bumbled down the hall. She eventually had to give in and sacrifice a desert to be able to get back in his good graces. She still thinks he’s a massive bitch because of it. And you know what? She’s right. Everybody knows she’s right, König included, but he’ll keep going after whoever ‘steals’ ‘his’ snacks. They get along a bit better now that they’ve both advanced in rank and worked together, but there was a good period of time where Stiletto had to sleep with one eye open.

It gets a bit better for everyone when König finally finds a partner and doesn’t stay on base so often. Everyone takes a moment to pray for the poor soul who has to cook for König whenever he gets home from deployment.

See, during deployment, König can’t be such a massive bitch about food. He gets his rations, and that’s that. He can’t steal from anybody else, so he gets stuck with these pitiful MREs that barely fill him up. It’s miserable, and he’s losing weight like crazy when on the field. He’s running on fumes and burning calories like crazy as he’s risking his life out there. It’s gotten to a point where König has taken to eating with hostages post-rescue to ‘help them feel safer’ (read: get more food into his gullet). Thankfully, he puts his best foot forward when dealing with victims of trauma and ensures that he has somebody else do all the socializing while he plays with the kids after dinner. Apparently, after the inevitable shower of tears whenever kids have to face König, he becomes pretty popular. They love to use him as a jungle gym (and make fun of him) and he’s just happy to get more to eat. He’ll take being called ‘bigger than even my dad!’, being told ‘you’re weird’ or being asked ‘why are you so big and scary all the time?’ any day for a little extra to eat. He can tolerate a few kids. He won’t ever admit that hanging around them makes him want some kids of his own, or at least not to Horangi, who’s already teasing König about being a surrogate father to the kids. König tells him to keep it to himself, but Horangi is already buying things for the baby shower.

Once König finally comes home, that’s when all Hell breaks loose. This man has been starving and he needs food NOW. He won’t take no for an answer. If you don’t have something prepared, he’ll be ordering a massive order of takeout the likes of which you’ve never seen before in your life. He’ll hit multiple places on his way back to your place if he doesn’t think you’ve been able to get something together for him. If you can’t cook, he won’t even bother telling you to cook for him and just focus on getting a whole banquet of junk food ready for when he arrives home. He brings the pizzas in the door before he even brings in his own bags. You’ll have to go out and grab his bag as he sets up his personal buffet table. The worst part is despite how much he can shove down, he always buys more than he can eat, so you’ve got a couple of days worth of food to shove in the fridge at the end of the night.

If you can cook, this is a multi-day experience. Is it rewarding? Absolutely. Is it painful? Abso-fucking-lutely. He’s got you slaving for hours a day just to get him a nice home cooked meal. You’ll be going all out to get him a big enough meal. We’re thinking a tray of mac and cheese, a whole roast chicken, easily a handful of loaded baked potatoes. If you have something from your traditional cuisine, he’s not picky, he’ll gobble it up in a heartbeat. Knowing you made it for him is more than enough for him. Food is the way to a man’s heart, some say, and König will never let you go if you treat him like the king he is.

The good thing about cooking König such a big meal is that he gives back. He’s not a fan of cooking, but for the next few days he’ll take over cooking and cleaning in the kitchen. It’s just an easy way for him to give back, you know? He can’t thank you enough with words, so why not with actions?

But the best part of König giving back is that he’s an excellent cook. He cooks mostly traditional food from his culture, but he’s down for some french or italian cooking if you’re into it. He can make a mean lasagne. He does not skimp on the cheese, this man. No he’s a cheese fiend. If you’re lactose intolerant, you’ve got another thing coming for you. He will hand feed you lactaid just for the meal. If you have a dietary restriction, he’ll learn how to cook your types of meals in abundance. He’s perfect that way. Vegetarian, vegan, keto, no matter what, he’s got your back. He’s learned how to make an excellent spread for a dinner party, and part of learning to cater to others is to work around other people’s diets; his mother drilled that rule into his little head as a kid. He does it without complaint, too. For at least a week after coming home, he’s just so happy to be around food in abundance again. He’s absolutely thriving in the kitchen before the thrill wears off and he’s back to avoiding cooking like the plague again.

He loves to eat, but usually hates to cook. He’ll mostly eat takeout until he actually has to eat a nutritious meal again for a change. It’s not that cooking is awful, it’s just that he hates doing the dishes. He’d be far more inclined if he didn’t have to do the dishes afterwards. If you take over dishes, he’ll definitely step up his game for the both of you.

All in all, König loves to eat. He’s a big man with a bigger appetite, as hard as that is to believe. Once he retires he has to learn to cut back a fair bit, but he never loses his taste for sweets and snacks. It’s just something you’ll have to learn to live with.

[tako-cafe]

Azul ED HCs

Idia's post for part 1

As the title says this is dealing with eating disorders so read at your own risk. This is also my own interpretation of the game content. You could and might read these lines in a different light, but this is how I see him.

Start with what I think he has: Anorexia. Through the events, card and homescreen voice lines, and main story it is clear he limits his calories and types of food he consumes. He has a unnamed calorie limit, exercises a certain amount daily, and does so for the sake of keeping in a certain weight he deems correct based around childhood bullying around his weight. Key reasons other than his obsession with his figure and weight are his calorie tracking to remain within a strict limit to a point of not eating even if hungry, A focus on healthy eating to a point he skips joining school events fully like halloween parties,and a limited diet ie he cut out his favorite foods deeming them unhealthy (his being listed as fried chicken). This post will go through and showcase everything I could find to back this up from game. note-will only add enough for context, look up or read game content for full stories, and of course spoilers if you haven't read these yet.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

Jade mentioning Azul used to be an eater, Azul trying to hide why he isn't eating

Event: Terror is Trending

 Azul-get heartburn just watching Ruggie eat. Jade-Oh? I believe you could put him to shame if you felt so inclined Azul-Not another word. Jamil-For as little as you're eating, you've been going around eyeing everything. Is there a scheme in the works I should know about? Azul-Can't an honest businessman scope out the catering without being painted as some kind of villain? Jamil-You can't even relax on Halloween, huh?

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

Floyd noticing his lack of eating

Azul's Dorm card-

Jade- Ugh, what a waste. And the carpaccio we had that day was so delicious, too. In any case, I imagine that growing up in a restaurant allowed him to try many different foods and keenly develop his sense of taste. He is a true gourmet.

Floyd-Then he should eat more. He only ever picks at his food these days.

example of his calorie limit being mentioned

Floyd-Hey, I'm thirsty. Can I have one of those drinks? We're up to our dorsal fins in the stuff.

Jade-A splendid idea. We should toast to Azul's success.

Azul-I've already hit my nutritional threshold for today, so I will pass.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

Birthday Boy-

Remembering eating as a slight negative memory

..They'd tell me,"Eat some of this,eat some of that!" In Hindsight, I wish I had complained about how excessive it all was...

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

Home screen Lines-

school uniform- I wish they'd label how many calories are in each dish in the cafeteria. It makes keeping count so difficult.

outdoor wear- You think I've eaten too much? Oh, no, there should be no qualms with that today, since I've burned more calories than usual.

Ceremonial robes- Maybe I should tighten my belt a little...I prefer having a tight figure.

Halloween- I'll hold back on the treats, thank you. Accepting more and more of them will only increase my calorie intake for the day.

Birthday boy- heheh For my birthday, I decided that I will eat as I please without worrying about the calories.

You brought me food again? ...Is that your way of saying I look like I eat a lot?

Tsum- This Tsum...its roundness and plushness may be cute, but it gives me mixed feelings whenever I look at it.

GloMas- The aromas of butter and sugar permeates the air...The City of Flowers is overflowing with temptation. I must be more strict with myself than usual.

Homescreen lines have a mix talk about calorie counting, restriction, and body image talk in them.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

While I didn't go and collect the lines as screenshots like the Idia post this HC was more straightforward and went over a more well known disorder than his did. Everything listed above is what I remember being in game and are examples why I think he has Anorexia.

[f4unlette]

𝑤𝑙 𝑗𝑜𝑢𝑟𝑛𝑒𝑦:

sw: 68kg

cw: 49.5kg

gw: 44kg

ugw: 38kg

𐙚 ever since i was around 9 years old, i’ve been struggling with body weight and image. i’ve always been a bit of an outcast for being overweight most of my life, being subjected to endless comparisons. i have also been stuck in constant cycles of st4rvat1on and binge eating for as long as i can remember.

𐙚 i began my actual weight loss journey around summer 2023, where i weighed, at the time, a whopping 68kg and measured around 154cm in height. consuming around 400cal/day and skipping most meals. i’m now getting closer to hitting my goal weight of 44kg (˶˃ ᵕ ˂˶) .ᐟ.ᐟ

𐙚 however, i can’t seem to get past 49.5kg. although i haven’t gained any weight in months, i haven’t really been able to lose it at all. i currently got back on calorie deficit of around 850-950cal/day (an estimated -0.5kg/week). and stopped trying to maintain my current weight. the only way i could ever actually lose weight fast (~1kg/week) was by consuming as little as 400cal/day, but the side effects of such a low calorie diet had impacted me deeply at the time, as i some times struggle with low blood pressure and persistent headaches.

𐙚 i also use a calorie tracking app (yazio). i’m mostly looking for motivation to keep going with a low cal diet and am willing to make sacrifices to reach my goal in around 2 months.

i’m thinking about restricting my calorie intake to around 600-700cal/day.

𐙚 i’m also looking for other ways to distract hunger and food cravings, and how to prevent or surpass symptoms of fatigue. how to built a better relationship with food, to distinguish hunger from boredom and the feeling of missing the taste of it. plus low calorie mealspo, especially breakfast, and high protein snacks. although i dislike exercising, i’ll be purchasing a gym membership soon. i’m looking for some exercise tips, since i plan on losing fat around my upper arms, hips, abdomen and thighs, especially inner thighs (praying for a thigh gap)

thank you for your time ꒰ᐢ. .ᐢ꒱₊˚⊹

𝑡𝑎𝑘𝑒 𝑐𝑎𝑟𝑒 ૮꒰ ˶• ༝ •˶꒱ა ♡

[illuminatedbyauroras]

New to EDblr?

Some stuff you might not understand or be familiar with when starting out on tumblr for ed content.

OBVIOUS TRIGGER WARNING::: if you’re underaged/“new” to this PLEASE seek recovery and try your best not to trigger yourself on here. You deserve recovery. This is very unsafe and you need to turn back before it’s too late. You DO NOT want this disorder i promise.

abbreviations: a lot of abbreviations are used so people don’t get their accounts deleted. this content is genuinely dangerous and you should seek recovery. however, recovery is hard and i know it doesn’t help to just say “recover”, so i will try to educate! Some common abbreviations are

Ed: eat!ng d!sorder (notice people use characters instead of letters. again so they don’t get their account deleted for the content)

Gw: goal we!ght

Ugw: ultimate goal we!ght

Hw: heaviest we!ght

Lw: lowest we!ght

CW: current we!ght

BMI: body mass index. (This really doesn’t matter because everyone is built different! But body dysmorphia makes you feel like it’s necessary to lower this. It’s not. But if you see it, that’s what it’s measuring)

Ana: an0rex!a

Mia: Bu||em!a

🌧️, 🦋: symbols to help identify others with an ed

3d: eat!ng disorder

Sh: s3lf h4rm

Ed Sheeran: a silly code for ed, or s3lf h4rm.

You may see super low numbers in each category. Some are in kg not pounds, so keep that in mind if a number seems SUPER low. Again, we’re all not doing okay here so never judge someone for the things their brain tells them they need to achieve. It’s a DISORDER.

You’ll see recipes or meal inspiration too. You don’t have to follow any of these specifically. Usually it’s to help give ideas if people need new safe foods. It can help expand your palette if you’re struggling to find something you feel okay consuming.

Th!nsp0: using images of very small build people as inspiration for staying small. Not necessary, and very tr!ggering. Be warned.

F4tsp0: using images of larger people to “inspire” being small. This one is one of the most awful categories. Fat people are valid and should NEVER “inspire” you to be thin. It’s disgusting, but it’s out there.

Sweetsp0: using sweet language and words to inspire you to keep going. I honestly prefer this.

Meansp0: using mean words to inspire you to keep going and be small. This one isn’t effective for me, but it depends on how it’s done.

Fasting: many users state that they are going on fasts. Water fasts mean you’re only consuming water for a period of time. Just fasting usually means just not consuming foods, but you’ll consume liquids like coffee, etc.

When i first joined, i wasn’t sure how people lived every day like this. Am i supposed to be eating a certain amount? What should my ca|or!es for everyday be? How does exercise add on to that??

It’s different for every person. I started with a goal of like 1000 cäls a day. I learned that for me, it takes like 700-900 a day for me to actually lose anything. Again, it is different for everyone so please don’t compare yourself to others. Usually if you exercise or walk through the day, users subtract that amount of calories from their daily intake. It’s not an exact science obviously, but that’s just what you might come across. I usually track myself like that.

You can use apps like Lifesum (my personal choice) to measure meals and calor!es. You can also track your we!ght progress and stuff. It helps me put into perspective how much progress i actually made. It’s hard to see it since you see yourself every day.

PLEASE BE SAFE. This is a mental illness, not a lifestyle. It is dangerous and deadly even if you don’t feel it. Please take care of yourself. Have something to eat daily if possible. Please make sure to drink water. You deserve to be here and be healthy.

((I’ll edit this periodically if i think of anything else. If you’re confused about something or have a question, feel free to comment!! I will answer anything!!))

[autumncore-skinny-princess]

🍂 Oh, shit, here we go again 🍂

𝙽𝙾𝚃𝙴: 𝙸'𝚖 𝚗𝚘𝚝 ����𝚛𝚘 𝚊𝚗𝚢𝚝𝚑𝚒𝚗𝚐, 𝙸'𝚖 𝚓𝚞𝚜𝚝 𝚜𝚑𝚊𝚛𝚒𝚗𝚐 𝚖𝚢 𝚓𝚘𝚞𝚛𝚗𝚎𝚢 𝚕𝚒𝚔𝚎 𝚖𝚊𝚗𝚢 𝚘𝚝𝚑𝚎𝚛𝚜.

𝓐 𝓫𝓲𝓽 𝓪𝓫𝓸𝓾𝓽 𝓶𝓮

🥧 I love aesthetic stuff—my top aesthetics are 𝖺𝗎𝗍𝗎𝗆𝗇𝖼𝗈𝗋𝖾, ᶜᵒᶻʸᶜᵒʳᵉ, 𝚍𝚊𝚛𝚔 𝚊𝚌𝚊𝚍𝚎𝚖𝚒𝚊, 𝔠𝔥𝔞𝔬𝔱𝔦𝔠 𝔞𝔠𝔞𝔡𝔢𝔪𝔦𝔞 and ｃｏｔｔａｇｅｃｏｒｅ (in that order.)

🍰 I love watching baking videos and I try to bake at least once a month (I'll share some low-cal, healthy recipes in the future, stay tuned!)

🍪 Idk what else to say about me, so I'll update this if I can think of anything, but feel free to ask me whatever you want to know about me!

𝓢𝓽𝓪𝓽𝓼

🫓 Height:

✨️ 159 cm

🍞 SW:

✨️ 56 kg.

🥐 CW:

✨️ 51 kg.

🥯 UGW:

✨️ 44 kg.

🥞 Cals per day:

✨️ Between 800 and 1100 (when I'm alone, I try to eat less than 900.)

🧇 𝙶𝚘𝚊𝚕𝚜 𝚏𝚘𝚛 November and December:

✨️ AVOID bingeing (I use the I Am Sober app to keep track.)

✨️ Try to lose as much weight I can without my family suspecting (that's why I can't eat less calories than that, otherwise they'll know.)

✨️ Fast with the 16:8 model ideally, but don't go under the 11:13 one (I use the Easy Fast app to keep track.)

✨️ Work out every day, NO EXCEPTION, either doing yoga, pilates, cardio, calisthenics for beginners (I watch YouTube videos for all that,) start running and walking a minimum of 10K steps (I track that in the Samsung Health app.)

✨️ Consume more protein and veggies in each meal.

✨️ Try and keep myself busy with things I enjoy so I don't think about food or binge.

𝓜𝔂 𝓰𝓸𝓪𝓵𝓼

(Message me if you wanna be in an 4nă support group.)

[lethalrexie]

just saying if you can’t l0se we!ght and you’re complaining it’s just because you’re either not disciplined enough or don’t have enough self control. (unless your life circumstances literally don’t allow it) i’m l0sing about 1!b per day (give or take depending on water intake) due to pretty 8 much factors. SORRY I TALK SO MUCH 😦

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

2. stay low c@l. i’m trying my best to stay under 500 c@l/day. and consume that how it works for you. if five 100 c@l snacks over 8 hrs work best some days that’s ok. if OMAD works best, great! my mom is a dietitian and i promise, eating a little of each food group (dairy, carb ik scary, protein, veg & fruit) will help your metab which in the long run will help you l0se more weight.

3. don’t do long term fasts. i’d say up to a week with liquids is okay. but long term fasts can lower your metabolism, deplete electrolytes, and sodium, which long term is going to bloat you, keep weight on, and overall make you feel like shit (which could lead to hospitalization)

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

5. eat tons of fiber!! i add unflavored benefiber to a lot of my drinks (the flavored ones have added sugar). i honestly could promise you that fiber will help with shedding !bs.

6. drink as much water as you possibly can. yes you can become over-hydrated so add electrolytes or legit just a lil salt to your water here n there. but your body is going to retain water (!bs), and bloat if you are dehydrated.

7. stay distracted! discipline and hunger may hurt now, regret and guilt are going to hurt 50x worse later. get some motivational phrases, tactics, distractions, that work for you and RELY ON THEM. water, i use mio in mine when i’m desperate, gum, diet soda, bubbly water, reading, tv, ANYTHING. i have other reblogs with some good motivational tactics. i also look at th!nspø as well as pics of my own body multiple times per day to keep me on track.

8. exercise if you are mentally & physically able to. i have some other limiting factors which make me unable to go to the gym or get as many steps in as id like. an avg day is 2k-5k steps for me rotting on the couch. i PROMISE like 100% money back guarantee (ik you’re not paying me but istg if there was a r3xie program 100% MONEY BACK GUARANTEE) your diet is 1,000,000 more important than any exercise you’re going to get in. exercise will help with toning so i try to get some laying ones done on the couch but dude you burn calories just existing. so if you eat lower than that which is 1k-2k (you can look it up it’s your TDEE) you will lose weight. give it time.

essentially there’s many different tactics, routes, strategies whateva to l0sing weïght. do what works best for you and give it time. you will not lose 30!bs overnight. just make sure to take your supplement and stay safe <3 I’m currently taking one called “obvi. BURN” it has collagen in it + a bunch of stuff that’s speeds up metab. idk if it’s actually doing anything for my metab but the collagen is amazing.

***special mention: incorporate foods/drinks that speed up your metab. coffee, green tea, spicy foods (pepper, cayenne pepper), cinnamon, B12 there’s sooo many***

[boppiy]

Tips

RULES, RULES, RULES. This is important. You need to set rules for yourself, and if you are truly ana, you will have no problem sticking to them because you are STRONG! Rules are everything. Examples: Don’t eat anything white. Do not, under any circumstances, eat after 6:00. Don’t eat before 3:00. Cut each bite into x amount of pieces, chew x amount of times. Do not eat anything that has over 3 grams of fat. Make your own and keep adding to them.

Ana must be the center of your life.

Drink a full glass of water before you eat and then sip a full glass between bites, you’ll get full much faster. Remember it takes 20 minutes for the brain to realize the stomach is full.

Eat denser food because it feels like more. Light and fluffy foods compact in your digestive tract and you will feel hungry soon after.

Take out only the amount of food you plan to eat and don’t allow seconds.

Think before you eat. Don’t eat while distracted (TV, etc). Stop and consider if you really want to eat that then consciously give yourself permission.

100-calorie meals is better than one 400-calorie meal.

Never eat anything bigger than about a cup, your stomach will expand and you’ll get hungry more. If you need to, eat more frequently, not bigger amounts.

Slim-Fast and other “healthy” bars and shakes have more carbs and calories than in the meal they’re intended to replace. Stay away.

Drink at least a glass of water every hour. It’s better for weight loss to sip throughout the day than to chug a full glass (except before eating, in which case it can make you eat less, or make you slightly nauseous so you don’t want to eat at all). Try keeping a water bottle somewhere you’ll see it a lot, like every 10-20 minutes, and take a drink from it every time you see it/notice it.

Drink up to a shot of apple cider vinegar before eating, it’s supposed to minimize fat absorption. Also speeds metabolism and can help curb cravings. Drinking more than a shot causes a vague nausea which helps suppress appetite.

Ice or gum are good food substitutes. Celery works too if you’re really hungry.

Use small, dark colored plates. Dark blue or black makes you eat less, and smaller plates and utensils cause you to take smaller portions from the start.

Make a list of “bad” foods. Periodically, cross one of the list and pledge to never, ever eat it again. Eventually there will be none left.

Eat in front of a mirror, naked or in underwear if possible. If you can’t, carry a picture of yourself in a revealing outfit and look at it when you want to eat. When you have cravings pinch your fat and look at your problem areas, don’t add to them!

Eat a lot of fiber for digestive health and low calories.

Create a methodical routine for eating. Cut food into tiny pieces, count your bites and the number of times you chew, set your utensils down between bites, and sip water between bites. Add other rules or rituals of your own.

Eat higher-calorie items earlier in the day so you have more time to burn them off; if you eat late eat light or it will be more likely to be stored as fat due to inactivity. Try not to eat too late, sleep burns calories and is a good opportunity to burn fat with little effort. The body must burn through all digesting food before taking energy from stored food (fat).

When you go out, take very little money or only enough to buy whatever non-food item you plan on buying. This will make it harder to buy food on impulse.

Don’t take bites, either from others’ food or while cooking, as the calories add up surprisingly fast and you may not realize how much extra you’re taking in.

Write down everything you eat and its calories. This will make you think before eating and also make you more aware of how much food and calories you are actually consuming. You can also write down other things such as how you’re feeling, who you’re with, place, time, and why you chose to eat it, this will help you track patterns in your eating behavior.

Wear a rubber band around your wrist and snap it when you want to eat. Food = pain.

Set a time you cannot eat past. 6:00 or 7:00pm are good choices. This is especially helpful if you are prone to night binging. Then make a rule that you cannot eat before 6:00 or 7:00AM, this is like having a 12-hr fast every day.

You shouldn’t eat for at least 3 hours before going to bed. The extra hours will help burn off the calories. If you eat soon before sleeping, you absorb more calories due to inactivity and you put on weight.

Have a peppermint or peppermint tea. Peppermint decreases hunger.

Brush your teeth when you want to eat. The clean feeling and mint aftertaste will put you off food.

Press on your stomach when it grumbles. TUMS also stop stomach growling and have calcium.(5 calories a piece so be careful!)

Carry a list of all the reasons you want to be thin and avoid food. Look at it when you want to eat to remind yourself why you won’t. Or, write a new list every time you want to eat. It’ll distract you, postpone eating, and thinking of the reasons will inspire you.

[healthcareonlineblog]

What is the Best Technique to Lose Weight for Beginners

Introduction

Losing weight can feel like an overwhelming task, especially if you're just starting out. With so many diets, exercises, and tips out there, where do you begin? Let's break it down into simple, actionable steps that can help you achieve your weight loss goals without feeling like you're running a marathon on day one.

Understanding Weight Loss

The Science Behind Weight Loss

Weight loss boils down to a simple principle: you need to burn more calories than you consume. This creates a calorie deficit, prompting your body to use stored fat for energy, which leads to weight loss. It's a balance of diet and exercise, with each playing a crucial role.

Common Misconceptions

There are plenty of myths surrounding weight loss. Some people think you need to starve yourself, while others believe you must spend hours in the gym daily. The truth is, neither extreme is necessary or sustainable. It's about finding a balance that works for you.

Setting Realistic Goals

SMART Goals

Setting goals is essential for tracking progress and staying motivated. Use the SMART criteria to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, "I want to lose weight," try, "I want to lose 5 pounds in the next month by exercising three times a week and reducing my sugar intake."

Short-term vs. Long-term Goals

Short-term goals keep you motivated, while long-term goals help you stay focused on the bigger picture. A mix of both can provide continuous motivation and a clear roadmap to success.

Dietary Changes

Balanced Diet

A balanced diet includes a variety of foods to ensure you're getting all the necessary nutrients. Focus on incorporating more fruits, vegetables, lean proteins, and whole grains into your meals. Avoid fad diets that promise quick fixes but often lack essential nutrients.

Portion Control

Even healthy foods can contribute to weight gain if consumed in large quantities. Learn to listen to your body's hunger and fullness cues. Using smaller plates and paying attention to portion sizes can help you eat less without feeling deprived.

Healthy Snacking

Snacking isn't bad if done right. Choose healthy options like nuts, fruits, or yogurt instead of chips or cookies. These snacks can help keep your metabolism running and prevent overeating at meal times.

Hydration

Staying hydrated is crucial for overall health and can aid in weight loss. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking. Aim to drink at least eight glasses of water a day.

Exercise for Beginners

Importance of Physical Activity

Exercise helps burn calories, builds muscle, and boosts your metabolism. It also has numerous health benefits, including improved mood and energy levels.

Finding the Right Exercise

Find an exercise you enjoy, whether it's walking, swimming, dancing, or cycling. You're more likely to stick with an activity if you find it fun and engaging.

Starting Slow

If you're new to exercise, start slow to avoid injury and burnout. Begin with 20-30 minutes of moderate activity a few times a week, gradually increasing the intensity and duration as your fitness improves.

Consistency is Key

Consistency is more important than intensity. Regular, moderate exercise is more effective and sustainable than sporadic, intense workouts. Make physical activity a regular part of your routine.

Mindset and Motivation

Staying Motivated

Motivation can wane over time, so it's important to find ways to keep it alive. Set regular, small goals, reward yourself for achievements, and remind yourself why you started.

Handling Setbacks

Setbacks are a natural part of any journey. Instead of getting discouraged, view them as learning opportunities. Identify what caused the setback and how you can avoid it in the future.

Building a Support System

Having a support system can make a big difference. Whether it's friends, family, or a weight loss group, having people to share your journey with can provide encouragement and accountability.

Tracking Progress

Importance of Tracking

Tracking your progress helps you stay focused and motivated. It allows you to see how far you've come and what changes you might need to make.

Using Technology

There are numerous apps and devices that can help you track your food intake, exercise, and progress. These tools can provide valuable insights and keep you accountable.

Adjusting Your Plan

As you progress, you may need to adjust your plan. If you hit a plateau or your goals change, reassess your diet and exercise routine to ensure they still align with your objectives.

Conclusion

Losing weight is a journey that requires patience, consistency, and a positive mindset. By understanding the basics, setting realistic goals, making dietary changes, incorporating exercise, staying motivated, and tracking your progress, you can achieve your weight loss goals in a sustainable and healthy way.

FAQs

What is the best diet for beginners?

A balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains is best. Avoid extreme diets and focus on portion control and healthy choices.

How often should I exercise?

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises on two or more days per week.

How do I stay motivated?

Set small, achievable goals, reward yourself for progress, and surround yourself with a supportive network. Regularly remind yourself of your reasons for wanting to lose weight.

What should I do if I hit a plateau?

Reassess your diet and exercise routine. Sometimes our bodies adapt, so you might need to increase the intensity of your workouts or adjust your calorie intake.

Are there any supplements I should consider?

While it's best to get nutrients from food, some supplements like multivitamins, omega-3s, or protein powder can be helpful. Always consult with a healthcare professional before starting any supplement regimen.

[mike29999]

If I Have Excess Fat, I Tire Quickly During Exercise. How Can I Lose Fat?

If You Tired Quickly During Exercise From extra fat Then try below strategies To achieve your Goals.Carrying excess body fat can make exercise feel more exhausting, and it’s no surprise that many people wonder how they can lose fat effectively while managing this challenge. As a health and fitness coach, I often hear this concern, and I want to provide you with practical, professional advice to make your journey smoother and more effective.

Why Do You Tire Quickly?

Excess fat can weigh your body down, requiring more effort from your muscles and cardiovascular system during physical activity. This leads to faster fatigue, especially if you’re not used to regular exercise. Additionally, poor cardiorespiratory endurance and imbalances in muscle strength can exacerbate the issue.

How Can You Start Losing Fat Effectively?

Prioritize Nutrition: The Foundation of Fat Loss

You cannot out-exercise a poor diet. Your food choices play a crucial role in creating the calorie deficit necessary for fat loss.

Calorie Deficit: Consume fewer calories than you burn daily. This doesn’t mean extreme dieting—start by reducing processed foods and sugary drinks.

Protein Power: Include protein-rich foods like eggs, chicken, fish, tofu, or legumes in your meals. Protein not only keeps you full but also preserves muscle mass during weight loss.

Smart Carbs and Healthy Fats: Opt for complex carbs (like oats, quinoa, and sweet potatoes) and healthy fats (like nuts, seeds, and avocados) instead of simple sugars and trans fats.

2. Start with Low-Impact Exercises

Jumping straight into intense workouts can be counterproductive. Instead, ease into physical activity with low-impact options.

Walking: A brisk 30-minute walk can kick-start fat burning without overwhelming your body.

Swimming or Cycling: These are great for improving cardiovascular fitness while being gentle on your joints.

Bodyweight Exercises: Begin with exercises like squats, wall push-ups, or modified planks to build strength gradually.

3. Incorporate Strength Training

Many people focus solely on cardio for fat loss, but strength training is equally important. Building lean muscle boosts your metabolism, helping you burn calories even when you’re at rest.

Start with light weights or resistance bands.

Aim for 2-3 strength-training sessions per week.

Focus on compound movements like squats, lunges, and rows for maximum efficiency.

4. Monitor Progress and Adjust Gradually

Track your progress, but don’t obsess over the scale. Fat loss is not always linear, and muscle gain may temporarily offset weight loss.

Use progress photos, body measurements, or how your clothes fit to gauge results.

Adjust your calorie intake or exercise routine every few weeks if you hit a plateau.

5. Stay Consistent with Small Lifestyle Changes

Consistency beats perfection every time. Instead of looking for quick fixes, focus on sustainable habits:

Hydration: Drink plenty of water to stay energized during workouts.

Sleep: Poor sleep can disrupt hormones that regulate hunger and fat storage. Aim for 7-9 hours per night.

Stress Management: High stress can lead to emotional eating and fat storage. Practice mindfulness, meditation, or hobbies to unwind.

A Sample Week for Beginners

Here’s a simple, beginner-friendly routine:

Monday: 30-minute brisk walk + 15 minutes of bodyweight exercises.

Tuesday: Rest or light stretching/yoga.

Wednesday: 30-minute cycling or swimming.

Thursday: Rest or a short walk.

Friday: 20 minutes of strength training (focus on major muscle groups).

Saturday: 40-minute light hike or walk.

Sunday: Rest or active recovery like stretching.

When Should You Seek Help?

If you find it hard to stick to a plan, consider working with a fitness coach or a registered dietitian. They can tailor strategies to your needs and help you stay accountable

The Takeaway

Losing fat while managing fatigue is a journey, not a race. By combining smart nutrition, gradual exercise, and consistent lifestyle changes, you can overcome fatigue, build stamina, and achieve sustainable fat loss.Remember, every small step you take brings you closer to your goal. Be patient and trust the process—you’ve got this!

If you have specific challenges or need more tips, feel free to ask in the comments. Let’s tackle this together!

If you like my work then like.

[insightful-ink]

How Can I Drop 20 Pounds Fast? — Guide to Quick and Sustainable Weight Loss

Losing weight can be a daunting task, especially when you’re looking to shed 20 pounds quickly. The key to achieving this goal is to adopt a well-rounded approach that combines healthy lifestyle changes, regular exercise, and a balanced diet.

In this article, we’ll explore the most effective strategies for dropping 20 pounds fast while maintaining long-term success.

Lose Weight at a Safe Pace

The first step in losing 20 pounds is to set a realistic goal. Aim to drop 1–2 pounds per week by reducing your daily caloric intake by 500–1,000 calories.

This may seem slow, but it’s a sustainable pace that minimizes the risk of weight regain.

Set Weight Loss Calorie Goals

To achieve your weight loss goals, you need to eat fewer calories than you burn. A good starting point is to consume 1,200–1,500 calories daily. This can be achieved by reducing your overall caloric intake or by increasing your physical activity levels.

For example, if you’re used to eating 2,500 calories a day, dropping to 1,500 calories daily is a good weight loss goal.

Space Out Meals Properly

Eating smaller, more frequent meals can help boost your metabolism and reduce hunger. Aim for five 240-calorie meals, three 300-calorie meals with two 150-calorie snacks, or six 200-calorie meals.

If you feel hungry, try adding fresh fruits and vegetables, healthy fats, or protein to your meals.

Drink More Water

Staying hydrated is essential for weight loss. Drink 2–4 cups of water when you wake up, 2 cups before meals and snacks, and aim for at least 12 cups daily for women (16 cups for men).

You can also add ice or flavor your water with lemon or fruit to make it more enjoyable.

Eat Non-Starchy Vegetables First

Non-starchy vegetables are low in calories and high in fiber and water content. Fill half your plate with these vegetables and eat them first to help you feel full and satisfied.

Examples include lettuce, celery, mushrooms, cucumbers, bell peppers, zucchini, tomatoes, cauliflower, asparagus, green beans, broccoli, onions, and more.

Eat Proteins and Carbs After the Veggies

After filling your plate with non-starchy vegetables, add protein-rich foods and fiber-rich carbohydrates.

Examples include lean meats, fish, eggs, tofu, Greek yogurt, nuts, seeds, and whole grains like sweet potatoes, brown rice, quinoa, and whole wheat bread.

Don’t Forget About Healthy Fats

Healthy fats like olive oil, avocados, nuts, and seeds are essential for weight loss. They help keep you full and provide essential nutrients.

Aim for a balanced diet that includes a variety of healthy fats.

Weigh Yourself Daily to Track Progress

Regularly weighing yourself helps you stay on track and make adjustments as needed. Aim to weigh yourself at the same time each day, such as when you wake up or before bed.

This will help you monitor your progress and make changes to your diet and exercise routine accordingly.

Get More Sleep

Sleep deprivation can negatively impact your weight loss efforts. Aim for 7–9 hours of high-quality sleep each night to help regulate your appetite and metabolism.

If you’re having trouble sleeping, try reducing stress, exercising regularly, and creating a sleep-conducive environment.

Reduce Time Spent Sitting Down

Sedentary behavior is a chronic disease risk factor. Aim to reduce your sitting time by using a standing desk, taking short walking breaks, and engaging in active outdoor hobbies like hiking, biking, or rollerblading.

Exercise for Weight Loss

Resistance training is an effective way to lose weight and build muscle. Focus on exercises like barbell back squats, walking lunges, reverse grip pull-ups, deadlifts, bench presses, and bent-over rows. Aim for 12–15 repetitions per set and rest for 60 seconds between sets.

Repeat for three sets and aim to complete this routine at least twice a week.

Additional Tips for Quick Weight Loss

Cut Down on Artificial Sweeteners: Avoid products with artificial sweeteners, which can increase sugar cravings and lead to overeating.

Ask Yourself Why You’re Eating: Stop and think before eating. Identify non-food alternatives to manage stress, anxiety, or emotional eating.

Practice Daily Meditation: Meditation can help reduce stress and anxiety, leading to healthier eating habits and weight loss.

Fill Up on Fiber: Increase your fiber intake through fruits, vegetables, whole grains, beans, and lentils to feel fuller for longer.

Use Smaller Bowls and Plates: Use smaller bowls and plates to naturally reduce your portion size and avoid overeating.

Reduce or Stop Alcohol: Avoid or reduce your alcohol consumption to minimize empty calories and support weight loss.

Conclusion

Dropping 20 pounds fast requires a combination of healthy lifestyle changes, regular exercise, and a balanced diet. By following these tips and strategies, you can achieve your weight loss goals while maintaining long-term success.

Remember to set realistic goals, eat a balanced diet, and stay hydrated to support your weight loss journey.

Read Full Article here…

[blissfultrim360]

Drop the Weight, Keep the Energy: Fast And Sustainable Weight Loss Solutions

Are you ready to embark on a journey to shed those stubborn pounds and reclaim your energy? If you've been searching for effective, sustainable weight loss solutions, you're in the right place. In this comprehensive guide, we'll dive deep into the science of weight loss, uncovering practical strategies and expert insights to help you achieve your goals and maintain your newfound vitality. Let's drop the weight while keeping the energy high!

I. Understanding the Basics

Before we dive into the nitty-gritty of weight loss techniques, it's essential to understand the fundamentals. Your metabolism, the body's engine for burning calories, plays a crucial role in weight loss. By creating a calorie deficit—consuming fewer calories than your body expends—you can tip the scale in favor of fat loss. However, let's debunk a common myth: rapid weight loss isn't synonymous with starvation or extreme measures. Sustainable weight loss is about making smart choices and nurturing your body, not deprivation.

II. Fast-Track Nutrition Tips

A. Nutrient-Dense Foods

When it comes to fueling your body for weight loss success, quality matters as much as quantity. Opt for nutrient-dense foods packed with vitamins, minerals, and fiber to keep you feeling full and satisfied. Think colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. Not only do these foods support weight loss, but they also nourish your body from the inside out.

You can try my #1 best weight loss solution Night Mega Burner

B. Portion Control Strategies

Portion control is a game-changer on the journey to weight loss. By tuning into your body's hunger cues and practicing mindful eating, you can enjoy your favorite foods without overdoing it. Start by using smaller plates and utensils, savoring each bite, and pausing between servings to assess your hunger levels. With practice, portion control becomes second nature, allowing you to indulge responsibly while still making progress towards your goals.

C. Hydration Hacks

Believe it or not, staying hydrated is key to successful weight loss. Not only does water keep you feeling full and satisfied, but it also supports your body's natural detoxification processes. Spice up your hydration routine by infusing water with fresh fruit, herbs, or cucumber slices. Additionally, incorporate hydrating foods like watermelon, cucumbers, and leafy greens into your meals and snacks to boost your water intake.

III. Turbocharged Workouts

A. High-Intensity Interval Training (HIIT)

Ready to supercharge your workouts and torch fat fast? Look no further than HIIT, a proven method for maximizing calorie burn in minimal time. HIIT alternates between short bursts of intense exercise and brief recovery periods, keeping your heart rate elevated and your metabolism revved up long after your workout ends. Whether you're a beginner or a seasoned fitness enthusiast, there's a HIIT routine to suit your needs and fitness level.

B. Strength Training Secrets

Don't underestimate the power of pumping iron when it comes to weight loss. Strength training builds lean muscle mass, which not only boosts your metabolism but also enhances your overall physique. Incorporate compound exercises like squats, deadlifts, and push-ups into your routine to target multiple muscle groups simultaneously. With consistency and dedication, you'll be amazed at the transformative effects of strength training on your body composition.

C. Incorporating Cardio

While strength training is essential for sculpting a lean physique, cardio plays a crucial role in supporting your weight loss efforts. Whether you prefer running, cycling, dancing, or swimming, find activities that get your heart pumping and your body moving. Mix up your cardio routine to keep things interesting and challenge different muscle groups. Remember, the best workout is the one you enjoy and can stick to consistently.

IV. Mindset Matters

A. Setting Realistic Goals

Embarking on a weight loss journey requires setting realistic, achievable goals. Rather than focusing solely on the number on the scale, consider other measures of success, such as increased energy levels, improved mood, and enhanced confidence. Break your larger goals into smaller, manageable milestones, celebrating each achievement along the way. With a positive mindset and a clear vision of your goals, you'll stay motivated and inspired throughout your journey.

B. Overcoming Plateaus

It's natural to encounter obstacles and plateaus on the path to weight loss success. Instead of viewing setbacks as failures, see them as opportunities for growth and learning. When progress stalls, reassess your habits, tweak your approach, and stay committed to your goals. Remember, slow progress is still progress, and every step forward brings you closer to your ultimate destination.

C. Celebrating Non-Scale Victories

While the scale can be a useful tool for tracking progress, it's not the only measure of success. Celebrate non-scale victories like fitting into your favorite jeans, completing a challenging workout, or resisting temptation at a social gathering. These moments of triumph are proof of your hard work and dedication, and they deserve to be acknowledged and celebrated.

V. Sustainable Lifestyle Changes

A. Prioritizing Sleep

Quality sleep is a non-negotiable component of successful weight loss. Lack of sleep can disrupt hunger hormones, increase cravings for unhealthy foods, and sabotage your weight loss efforts. Prioritize sleep hygiene by establishing a regular bedtime routine, creating a restful sleep environment, and limiting screen time before bed. Aim for seven to nine hours of quality sleep each night to support your weight loss goals and overall well-being.

You can try my #1 best weight loss solution Night Mega Burner

B. Stress Management Techniques

Stress can wreak havoc on your waistline, triggering emotional eating, cravings, and hormonal imbalances. Incorporate stress management techniques like meditation, deep breathing, and yoga into your daily routine to promote relaxation and reduce cortisol levels. Additionally, prioritize self-care activities that bring you joy and restore your sense of balance. By managing stress effectively, you'll set yourself up for success on your weight loss journey.

C. Creating a Supportive Environment

Surround yourself with a supportive network of friends, family, and peers who uplift and encourage you on your weight loss journey. Share your goals and struggles openly, seeking accountability and guidance when needed. Consider joining a fitness class, online community, or weight loss support group to connect with like-minded individuals and share your experiences. Remember, you're not alone on this journey, and together, we can achieve greatness.

VI. Wrapping It Up

In conclusion, fast and sustainable weight loss is within reach when you arm yourself with the right knowledge, tools, and mindset. By understanding the basics of metabolism, fueling your body with nutrient-dense foods, and prioritizing regular exercise and self-care, you can achieve lasting results and reclaim your vitality. Remember to celebrate your progress, stay flexible in your approach, and never lose sight of your ultimate goals. Here's to dropping the weight while keeping the energy high and living your best life!

Disclaimer: There are affiliate links of the best product in this article which may generate some profit for me

[10dollartaco]

Hey everyone, done with my official first day of whatever I should call this.

It's gone over pretty well, I should note I work from 5 to midnight so I don't really head to bed until 3 am just because of how my schedule works out, but overall I ate around 1,700 calories give or take 10% due to me having a burrito from a local fast food chain that doesn't make their nutrition information very accessible.

I don't feel very hungry, a lot of what I consume calories wise has always been soda and sweet tea since I like to drink when I'm bored for some reason. Anyways I'll probably do a weigh-in on Sunday to track my progress but my main goal for March is to start going to the gym at least once a week, I always likef cardio so I'll likely just do that and listen to some music but we'll see where that takes me.

But yeah, outside of that I'm just going to start trying out some low calorie/sugar free drink mix-ins for water to just keep in my room and use whenever I crave something.

[weightlosesuccess]

How to Read Food Labels for Better Nutrition Choices

Introduction

Reading food labels is essential for making informed nutrition choices and maintaining a healthy diet. By understanding how to interpret the information on food labels, you can identify nutrient-rich foods, avoid hidden sugars and unhealthy fats, and support your overall well-being. In this guide, we'll explore how to read food labels for better nutrition choices and address common questions about deciphering food labels. Key Components of Food Labels When reading food labels, pay attention to the following key components: 1. Serving Size The serving size indicates the amount of food typically consumed in one sitting and is listed at the top of the nutrition facts panel. Be mindful of portion sizes, as they can vary significantly from one product to another. 2. Calories Calories provide a measure of the energy content in a serving of food. Keep track of the number of calories per serving, especially if you're trying to manage your weight or monitor your calorie intake. 3. Nutrient Content Review the amounts of key nutrients such as fat, cholesterol, sodium, carbohydrates, fiber, sugars, and protein listed on the nutrition facts panel. Aim to choose foods that are lower in saturated fat, trans fat, cholesterol, and sodium, and higher in fiber, vitamins, and minerals. 4. % Daily Value (%DV) The % Daily Value indicates how much a serving of food contributes to your daily recommended intake of specific nutrients based on a 2,000-calorie diet. Use the %DV to assess whether a food is high or low in certain nutrients and to make comparisons between different products. 5. Ingredient List The ingredient list provides valuable information about the components of a food product. Ingredients are listed in descending order by weight, with the most abundant ingredient listed first. Look for foods with simple, recognizable ingredients and avoid products with added sugars, artificial preservatives, and hydrogenated oils. Tips for Making Healthier Choices Here are some tips for using food labels to make healthier nutrition choices: - Focus on Whole Foods: Choose whole, minimally processed foods whenever possible, as they tend to be higher in nutrients and lower in added sugars and unhealthy fats. - Limit Added Sugars: Watch out for hidden sugars in processed foods like soda, snack bars, and cereals. Opt for products with little to no added sugars or choose natural sweeteners like honey or maple syrup. - Check Sodium Levels: Be mindful of sodium content in packaged foods, as high sodium intake is associated with increased risk of high blood pressure and heart disease. Choose lower-sodium options or rinse canned foods to reduce sodium content. - Compare Products: Use food labels to compare similar products and choose options that are lower in calories, saturated fat, and sodium, and higher in fiber, vitamins, and minerals. FAQs  1. What should I look for when reading food labels? When reading food labels, pay attention to serving size, calories, nutrient content, % Daily Value, and ingredient list. These components can help you make informed decisions about the nutritional value of a product. 2. How can I tell if a food is high or low in a specific nutrient? Use the % Daily Value (%DV) listed on the nutrition facts panel to determine whether a food is high or low in a specific nutrient. A %DV of 5% or less is considered low, while 20% or more is considered high. 3. Are all fats bad for you? No, not all fats are bad for you. Healthy fats like monounsaturated and polyunsaturated fats are beneficial for heart health and overall well-being. Look for foods with unsaturated fats and avoid or limit foods high in saturated and trans fats. 4. What are some common sources of hidden sugars in foods? Common sources of hidden sugars include sugary beverages, processed snacks, flavored yogurts, condiments, sauces, and canned or packaged foods. Be sure to check the ingredient list for added sugars like corn syrup, sucrose, or dextrose. 5. Should I avoid all packaged foods? While whole, minimally processed foods should make up the majority of your diet, it's not necessary to avoid all packaged foods. Choose packaged foods with simple, wholesome ingredients and use food labels to make informed decisions about their nutritional value. Conclusion Learning how to read food labels is a valuable skill for making healthier nutrition choices and supporting your overall well-being. By understanding serving sizes, interpreting nutrient content, and using food labels to compare products, you can make informed decisions about the foods you eat and nourish your body with nutrient-rich foods. Learn more from weightlosesuccess Read the full article

[vegi1]

41 Vegan Breakfast Meals to Gain Weight

You need to have a meal plan that contains foods high in protein, healthy fats, and whole carbohydrates if you want to gain weight the proper way.

As a result, I’ve tried to include meals that strike the proper balance between flavor and nutrients in my list of plant-based breakfast ideas to help you gain weight.

Making sure you consume enough calories each day is a part of this. Whether you’ve been eating vegan for a short period or a long time, it’s crucial to make sure your nutritional requirements are covered.

When switching to a plant-based diet, many people lose weight, often accidentally, due to cutting out high-calorie items like meat, dairy, and other animal-based foods.

Track your calorie intake and add 250-500 calories to your current calorie intake.

Include protein at every meal and Choose High-calorie High-protein foods.

Eat more meals and snacks throughout the day. (Try to eat 5-6 meals a day.)

Don’t forget about healthy fats.

Exercise regularly. Exercise helps to stimulate muscle growth and repair.

Don’t forget the snacks

A filling breakfast like stuffed avocado toast, tofu scramble with vegetables and a side of baked potatoes or sweet potatoes, or overnight oatmeal topped with fruit, nuts, nut butter, and seeds like flax or chia are some of my favorite ways to start the day.

I make sure I eat enough food every day, among other things, by putting healthy fats like nut butter, olive oil, avocados, etc. in my diet.

If you enjoy smoothies as much as I do, you may up the calorie count of your favorites by adding some peanut butter, almond spread, hemp seeds, or vegan protein powder.

Lunchtime favorites include sandwiches and wraps with a cup of soup or a side salad.

Chickpea salad on a sandwich or wrap is a fantastic option and also happens to be one of my kids’ favorite meals for school.

I enjoy having a substantial serving of whole grains for dinner, such as brown rice or quinoa, along with tofu or tempeh, beans, or hummus, as well as a lot of vegetables, and I like to finish it off with roasted pumpkin or seeds of sunflower or toasted seeds of sesame. Also legume-based pasta like chickpea or lentil may make a filling meal.

If you’re following a vegan diet and hoping to gain weight or, like me, you exercise and want to build muscle or keep it off, there are many delicious and fulfilling methods to up your daily calorie intake.

This collection offers some excellent high-calorie vegan morning food suggestions to get you going.

Tofu: One of the best options is black pea or chickpea tofu to get your daily protein. Which you can add to breakfast sandwiches and salads

Homemade vegan cheese: You can make vegan cheeses at home using cashews, sunflower seeds or pumpkin seeds. Spread it on breakfast and serve it with walnuts, tomatoes and cucumbers.

Tempeh: Tempeh is a mildly nutty food made from slightly fermented soybeans.

Chickpeas: You may roast them, make hummus out of them, or create pancakes and waffles using chickpea flour.

Hemp seeds: Hemp seeds are simple to incorporate into smoothies or to sprinkle over toast.

You can use soy milk in coffee, oatmeal, cereal, and smoothies.

Oats: A great approach to increase your diet’s protein intake is by eating oatmeal. Oatmeal can also be supplemented with additional ingredients like soymilk, seeds, almonds, or almond butter.

Nut Butter: You can put nut butter on toast, pancakes, waffles, oatmeal, and smoothies.

Chia Seeds: Use these to make a delicious chia pudding, as well as smoothies, baked goods, and porridge.

Seitan: Seitan is a high-protein, wheat-based meat substitute. You can slice and grill seitan and add it to breakfast wraps or salads. Lentils: Lentils are rich in protein and fiber. You can add cooked lentils to oatmeal or use them to make pancakes and cakes. Also, Iranian breakfast lentil soup is great for breakfast.

Beans: One of the best sources of protein for vegetarians is beans. You can add baked beans to burritos, bowls, or breakfast salads.

Nuts : Nuts are an excellent source of protein, fiber and healthy fats. You can add them to oatmeal, salads and smoothies. To increase your daily weight, include 5 almonds or walnuts in your breakfast.

The traditional rolled oats are no-cooked overnight and are served cold. To keep this dish vegan, prepare it with water or plant-based milk; omit the honey or replace it with agave nectar instead.

Combine your preferred ingredients with your overnight oats. You can substitute any of your preferred high-protein toppings, such as chopped almonds and banana slices, for the fresh strawberries and sliced almonds that are called for in this particular recipe.

Total Time: 10 min

Calories: 376

Protein: 13g

[pablice]

How I Lost Weight and Kept It Off By Counting Macros - My Success Story

What is Counting Macros? Counting macros is a nutritional approach that allows individuals to measure the macronutrients they consume - specifically carbohydrates, proteins, and fats. This approach differs from traditional methods of counting calories by putting an emphasis on the type of food consumed rather than just the overall number of calories. While counting calories can be effective in weight loss, tracking macros allows people to monitor macronutrient ratios for a more personalized diet. Macronutrient ratios are important because each macronutrient affects the body differently. For example, proteins and carbohydrates are broken down in the body into glucose, which is used for energy. Fats can help the body absorb certain vitamins and provide insulation. By tracking and measuring how much of each macronutrient is consumed, individuals gain a better understanding of how their body responds to different foods. This knowledge can then be used to adjust macronutrient ratios in order to reach specific health goals. What are the Benefits of Counting Macros? Counting macros offers a lot of advantages for those looking to lose weight. It can help to provide guidance and structure to your diet, while giving you the freedom to customize it according to individual needs and changing goals. With macros, you have much more control over what you are eating, since you can modify your macronutrient ratio depending on whether you are trying to gain muscle or lose fat. This makes it easier to track and adjust your diet for optimal performance. Plus, tracking macros allows you to accurately measure your intake of essential nutrients. Since macros count only the macronutrients in the food, it can help ensure that you are getting the right proportion of each macronutrient needed for adequate nutrition. Additionally, counting macros can also help you to better understand your body’s hunger signals. You can use portion control to satisfy hunger cues without overindulging, or substituting unhealthy convenience foods for more nutritious options. What Was My Starting Point? Before starting my journey of counting macros, I wanted to determine what my starting point should be. I took into account my current fitness level, body composition, and medical history, and consulted with a nutritionist to figure out a baseline. I also took into account my dieting history and previous nutrition successes and failures in order to give myself the best chance of success. I had my body fat tested with calipers so I could track my progress accurately, and planned out my daily meals for the upcoming weeks. I determined a caloric goal that was manageably low, and split my calories into a diet that included 40% carbohydrates, 40% protein, and 20% fat. This split was based off of my age, weight, activity level, and desired results. It was also adjusted to fit my lifestyle and personal preferences. Setting Up My Diet and Exercise Plan Creating a diet and exercise plan is a necessary step if you want to benefit from counting macros. Before beginning, it’s important to consider both your physical health and lifestyle. Talk to a doctor or dietitian in order to create a plan that works with your body. Be sure to include foods that you enjoy, positive diet modifications, and physical activity that will keep you motivated. Consider calculating your daily caloric needs and incorporate your preferred macronutrient ratio. Be sure to leave room for modifications or changes if needed, as your goals and needs may change over time. Also, don’t forget to take into account common lifestyle influences like social commitments or travel that may inhibit your diet and exercise plan. Making small, sensible and realistic adjustments can ensure that you stay on track and achieve your goals. Why Macros Are the Best Weight Loss Tool Macros have become increasingly popular for those looking to lose weight. Eating macronutrients in the right proportions has become a useful way to reach and maintain a healthy weight. By tracking macronutrient consumption, it allows for consistency in meals and calorie intake. Being able to monitor these elements of nutrition helps to promote a healthier diet. Tracking the macronutrient intake also allows for more accurate calorie adaption when trying to lose weight. When trying to lose weight, it may be necessary to reduce calorie intake, yet making sure the body still receives essential nutrients. Tracking macronutrient intake will help to make sure that nutrient needs are met while still maintaining the overall calorie deficit. By tracking their intake, people can make sure that they are still consuming a balanced, healthy diet while being able to lose weight. How to Count Macros for Weight Loss Counting macros is an effective way to track your diet for weight loss. It is a practice that requires weighing and measuring all the food and drinks you consume in a day to ensure that each one meets the correct calorie and macro ratio. This practice can be done daily, weekly or retrospectively, depending on your lifestyle and goals. The basic rule of thumb is to ensure that the food you eat consists of about 20-35% protein, 55-60% carbohydrates, and 25-30% fat. When counting macros, it is important to stay mindful of which types of foods make up your diet. You should focus on eating healthy, whole foods such as fruits, vegetables, lean proteins and healthy fats. Sticking to these foods will help you hit your macros while also providing the essential vitamins and minerals your body needs. Furthermore, you should track how much you are eating and how many calories you are consuming each day. This will help you keep track of your progress and adjust your macros accordingly as needed. Sticking to My Diet and Exercise Plan Adhering to a diet and exercise plan is essential to achieving successful weight loss. It can be a challenge to maintain motivation when you don’t see immediate results, but if you make the commitment and stick with it, you’ll get results. It’s important to plan your meals ahead of time and pre-portion them, that way you don’t over consume. You should also plan your workouts and incorporate rest days into your routine. Having a day to recover and giving your body some TLC will help keep your training program on track and avoid any injuries or burnout. Additionally, it’s useful to keep track of your progress. Taking photos and measuring yourself is a good way to keep track of your journey and will help you stay focused. Keeping Track of My Progress The most critical step to achieving success with any diet plan or exercise regimen is keeping track of progress. With counting macros, I set small achievable goals within each category. This allowed me to measure my success and ensure I was on track with my desired outcomes. I track these goals individually, as well as looking for trends in my overall progress. Using a physical or electronic tracking system was instrumental in helping me make consistent improvements. The ability to take note of how each individual macro did and tie it back to my overall progress helped me to accurately adjust my plan and remain motivated. This made tracking my progress over time an easier and more enjoyable process. What is Counting Macros? Counting macros is a nutrition method that involves tracking the amount of macronutrients -- protein, carbohydrates, and fat -- consumed in a day. This allows individuals to focus on reaching their health and fitness goals with precision. What are the Benefits of Counting Macros? Counting macros can help people reach their health and fitness goals by providing a better understanding of how much of each macronutrient they should be eating. This method of tracking macronutrients can also help to ensure people are eating enough nutrients to meet their needs. Additionally, counting macros can help to reduce feelings of deprivation, as people can customize their diets to meet their needs and preferences. What Was My Starting Point? Before beginning to count macros, it is important to assess your current eating habits and lifestyle. Consider factors such as activity level, medical history, and overall health goals. Make sure to track your current eating habits and take note of your progress over time. Setting Up My Diet and Exercise Plan Once you have an idea of your starting point, it is important to set up a diet and exercise plan that will best fit your individual needs. Consider factors such as your activity level, medical history, and overall health goals. Make sure to track your progress over time and adjust your plan accordingly. Why Macros Are the Best Weight Loss Tool Counting macros is one of the best tools for weight loss because it allows individuals to track and adjust their macronutrient intake while still being able to enjoy their favorite foods. This method of tracking macronutrients helps to ensure people are eating enough nutrients to meet their needs and can easily help to create a healthy balance between proteins, carbs, and fats. How to Count Macros for Weight Loss To count macros for weight loss, you'll first need to determine your individual calorie needs and macronutrient ratios. Once you have an idea of your starting point, establish a diet and exercise plan that will work best for you. Track your daily macronutrient intake and adjust your plan accordingly. Sticking to My Diet and Exercise Plan Sticking to a diet and exercise plan can be difficult, but it is important to stay consistent and maintain a healthy balance. Make sure to track your progress and adjust your plan accordingly. Additionally, seek out support from friends and family to help keep you motivated and accountable. Keeping Track of My Progress Keeping track of your progress is key to seeing results. Make sure to track your daily macronutrient intake and adjust your plan accordingly. Additionally, take note of your progress over time and celebrate your small victories to help keep you motivated. Read the full article