#but even when i was tracking my intake i was not getting ENOUGH calories

[risaceofhearts]

I keep being like damn. When I started exercising I should have measured circumference, and not weight. I have not lost a meaningful amount of weight in kg since I started exercising a lot in January, but I've gotten smaller. (Well, I lost about 5, 5.5kg in 10 months, but I lost that weight at the start of the year, didn't regain it, and now I keep fluctuating in the same 5kg range)

But much more importantly than the number on the scale, I feel much better in my skin, I feel stronger, I AM stronger, my stamina has increased significantly, I am more flexible, and my back/neck/shoulder pain has decreased significantly.

Who the hell cares about the number on the scale? I am not going to starve myself for a number to change. And besides, I'm gaining muscle mass, so that number is bull anyway. I don't want to starve myself and I don't want to keep myself from having my little treats, so I watch my protein intake and call it a day. A wonderful way to live.

Me: Exercise does not cause weight loss. This is a fact that has been demonstrated so robustly in research that even doctors, who hate and fear evidence, are grudgingly starting to admit this.

Someone reading that post: Cool, but have you considered that exercise leads to weight loss?

Me: I am going to eat you

[feeders-guide-to-gainers]

Feeders guide!

The importance of keeping track:

It’s crucial to keep your gainer on track! A lot of chubs require a certain degree of supervision! If they want to get fat they gotta eat! If your gainer isn’t completely self sufficient in the art of gaining it might be time to start Calorie counting together! If your gainer is not yet considered “overweight” then it might be time to get a meal plan and calorie counter started! Logging calories helps you keep track of your goals! Most beginner gainers start with 2900-3500 calories a day with MINIMAL exercise!

Some important numbers to remember:

Essential Body Fat: 2-4%

Athletes Body Fat: 5-13%

Healthy Fit Body Fat: 14-17%

Overweight Body Fat: 18-23%

Obese Body Fat: 24%+

Calorie Intakes:

Double check your gainers intake and Weight prediction based on this calculator!!!

This will save you lots of guessing!!! For example my Daily Minimum for 2lbs a week! Doing nothing but the bare minimum of activity, basically a couch potato I need to consume a total of 3,200 calories a day!!!!

Good ways to motivate your Gainers:

Clothes are EXPENSIVE so make your gainers wear their clothes till they become unwearable! Now I’m not saying send your chubs out into the world with only shirts that expose their mid-drift without raising their hands! Certainly don’t do that. What I mean is let the buttons pop let the pants rip when at home it should be shirtless or skin tight as motivation to upgrade. This will save you some money for the time being, getting an accurate size on your fatty will not only encourage them but feel like a reward! This isn’t everyone’s cup of tea, however speaking from experience….going from a Medium to a Large is short lived and I wish I just held off until I reached XL’s! Save your money!!! If it’s unbearable wearing always trust what the gainer says it’s their body! You are just a big cog in the machine that’s to be your Gainer!

Friends outside of feeders:

Most gainers should do their best to make friends with other gainers! Feeders this will be super helpful to progressing their gains!! If even the people they hang out with are fat pigs and gainers they will automatically start to pick up on their eating habits too. While a Feeder takes a lot of credit for the beauty that will become a gainers belly, have friends to get them eating too will be helpful. There is nothing wrong with Feeders sharing the fun too!!! Make a gainer friend together feed your gainer and your newly found friend at the same time! A gainer will never say no to some nice belly rubs and a big meal! Being fat can easily be influenced! Make good friends with gaining influence!!!

Weigh In’s

While watching those numbers go up is exciting…sometimes you hit Plateaus and weighing yourself gainer everyday can hurt their motivation or self esteem! That being said! 2-4 Weigh in’s a month is good enough! Never let your big boys weigh in EVERYDAY!!!

Spicing up the bedroom!

While a lot of this is for the gainer’s benefit Feeders this is where a lot of the fun begins! Here are a list of things to try out with your Gainer when you want to get more intimate-

Bring a few fast food meals and feed them to your gainer while in some tight clothes.

Putting your gainers in Jock Straps!

Making delicious gainer shakes

Now while these are great options there is yet another option! WARNING most gainers start off having a hard time with these but after the weight starts to pile on Gainers will become dependent upon these. They do become addictive. Some people naturally like it but myself it took time!

BOOST VHS it is a small portion and 530 calories! When I tell you having 3 meals and 3 of these small shakes your gainer will BLOW UP in a matter of weeks!!

Belly play! If your gainer has a nice over hang slap it grab it shake it jiggle it rub it! All of that!

This one is going to sound strange but after the first 40+ pounds their chest should be bigger and nipples either puffy or soft. That being said nipples become sensitive and sucking them and playing with them can stimulate a very good sexual response.

Get them on their hands and knees make them eat without using their hands! Make sure to feel them up praise them for eating everything and treat them right!

Massage their prostate while they eat on their hands and knees!

Call them those special names they like so much! Check out my other post to see them all but this is your Pig/your fatty/ your fat fuck!

Start teaching them how to bottom if they don’t already. Topping burns more calories than taking it while lying on your back.

If you are someone that isn’t into shrinking dicks the fat pad will mostly steal a few inches from your gainer. Politely as about using a penis pump and making sure that they aren’t using chastity cages to stunt growth. This is so your gainer can maintain topping but a feeder should practice riding on top while your chubby man relaxes!

If you are okay with the fat pad eating away at the inches of your gainers dick. Don’t let them masterbate, and use chastity cages/belts to prevent them from touching them self! Make sure they are achievable calories or finishing meals before letting them take it off!

Feeding with tight clothes on! When a belly is bloated enough you can certainly pop buttons!

Make sure you are giving and receiving consent and everything that you do only makes the feeder and gainer(s) feel good!

The key to happiness is through the stomach so fill it up with food!

[fridgewater]

Love a girl who is horny for the numbers. Like she keeps track of all my measurements: weight, hip and waist circumstance, calorie consumption.

She has strict rules like if my belly goes flat when I lie down at the end of the day I get measured and if my belly measures under what she considered acceptable she'll make me eat until it is. I'm not allowed to go to sleep until it is.

If my weight goes down the most movement I'm allowed is from the couch to the fridge and I'm on strict double meals until it's back up to an acceptable weight.

If my weight goes up she's all excited and horny. She's got the tape measure around me before I've even stepped off the scales excited to see my new measurements and write them down before dressing me in old clothes to see if there's any difference.

She records my eating habits and daily calorie intake. She'll poke and prod my belly to check how taut it is after each meal to see if I've really eaten to my full capacity. If I'm under what she deems acceptable in either category, it's eating till im tight as a drum or till I hit over my daily goal.

She checks my orders at restaurants and if the calories aren't high enough, she tells me what sides to add or tells me we'll be going home via the drive thru.

She likes to test my capacity too. Like how many meals from a certain place I can have, how many of a certain food item, how many cans of cider or litres of soda I can chug.

She keeps me perfectly plump exactly to her tastes. Not that I'm complaining

[andmaybegayer]

Every now and again someone will make the claim that "Calories In Calories Out weight loss techniques don't work" and a brain genius will round the corner waving a conservation of energy equation to tell this person that they're an idiot and I do not care for the brain geniuses here.

The brain geniuses are fundamentally misunderstanding several things, potentially willfully. Calories In Calories Out isn't a fundamental truth, it's the process of tracking estimates of energy consumption and usage and the problem is that both of those numbers are highly variable and nearly impossible to track reliably without continuous intervention.

The Calories in Calories In Calories Out process typically means "the number on the side of a bag of food" and "your basal metabolic rate plus activity energy" and importantly it is that and not the fundamental law of nature that conservation of energy is.

Metabolism is a very complicated thing to measure and, under real world conditions, the amount of energy you extract from food is extremely variable, depending on how and when you eat, the structure of your digestive system, your own hormone and enzymatic and bacterial profile, and many other things. The number on the side of a packet is a suggestion that is largely estimated empirically, not even measured by something as crude as a calorimeter, just added up from components and older estimates.

Similarly the amount of energy you burn both as a basic level and in activities depends on many things, basal metabolic rate estimates that you can do without specialized equipment and several days are extremely quick and dirty and are basically just simple thermodynamics estimates. Even if you do get your estimate spot on, the amount of energy you burn can change pretty dramatically in response to changes in diet, lifestyle, and situation. It doesn't help that the majority of many people's energy consumption is passive metabolic energy consumption and that's regulated hormonally, largely beyond your direct control or awareness.

I'm also sympathetic to this because I have completely given up on gaining weight. In my final year of high school after spending three years oscillating between 50 and 55kg my parents and I decided to try and increase my weight by eating more calories, I tripled my breakfast calorie intake, added supplementary protein, ate like 1.5× more at other meals, all while slightly decreasing my activity level because I had dropped some extracurriculars, It felt like a ridiculous effort, I often ate way more than I was comfortable eating, and a year later I had hit an incredible 59kg and was stuck there.

I now just manage my diet and activity to keep on useful muscle mass and make sure I don't go below 50kg because my bones have enough problems to deal with.

If I was trying to lose weight, did the opposite of what I did, cut my calories by 30%, for months, increased my activity by a small amount, and I lost less than 10% of my weight, I would probably also move my focus elsewhere. I'm sure the system works for some people! But it's not as simple as adding up some numbers and making sure one is bigger than the other.

[magniloquent-raven]

I am once again plagued with thoughts that aren't 100% coherent so imma just ramble for a bit, pls gather 'round for some stuff about Billy and body image issues cuz I'm in my feels rn.

Billy spends a lot of time staring at Nancy.

Enough that Tommy's noticed and he starts ribbing him about it. "That's one thing of Steve's you might want to stay away from," bitter and pointed. Enough that Jonathan Byers gives him the stink eye whenever he's within glaring distance. Enough that a handful of the more desperate chicks still high off the fumes of his New Kid smell have started dressing like fucking librarians in hopes of catching his eye.

He doesn't give a shit about any of it, if anything the rumour mill is helping him out for once. Less work involved in keeping up appearances if everyone just assumes he isn't sleeping around because he's too busy sniffing Wheeler's granny panties.

As long as no one guesses the real reason, it's fine. It's fucking peachy. It's one silver lining in this shitstorm of a situation.

He's so tired of his eyes inevitably being drawn to her barely-there tits and tiny waist. Every time he's bored at lunch, his gaze wanders. When he's in the library pretending to study, there she fucking is, even smaller when she's hunched over a pile of cue cards.

The longer he looks at her the more sure he is that Steve will never really want him.

Steve's slept with plenty of girls. A variety of girls. He probably couldn't afford to be too picky in this shitty little town. But he's only fallen in love once. One time. The only time it mattered what he was sticking his dick in was when it was in Nancy Wheeler.

And Billy...will never be her. Not even close.

He'll only ever be a warm mouth and a convenient hand, he'll never matter.

She's flat, and thin. Willowy, narrow-shouldered. Petite. Inches shorter than him and nearly half as broad. Thin fingers and delicate wrists. She fit comfortably under Steve's arm, she could nestle safely into his side.

And it was all so fucking easy for her. She never had to try.

She never had to piss off her dad so she'd be forced to skip meals. She never did laps around her neighbourhood until she was lightheaded and doubled over, dry-heaving in someone's hedge. She was never forced to sign up for baseball as a child, poked and prodded and guilted into it because a couple shirts were starting to get tight across the stomach, and being a momma's boy was bad enough, being a fat, lazy piece of shit too was unacceptable.

He used to think he'd done well, maintaining the physique he has. He's worked hard for it. Scraping together his savings for a weight set and keeping careful track of his calorie intake and never skipping a single fucking day of exercise, hangovers and broken bones be damned. And it's fucking useful, truth be told. More than keeping away the echo of old insults bouncing around in his head, it's made flirting that much easier.

But the more he looks at Nancy Wheeler, the more he hates the things he can't change. It gets into his head. Digs in deep, leaving scars on its way down.

He thinks Steve might've noticed.

He knows Steve has heard the stupid rumours about Wheeler, and probably chalked it up to Billy being an asshole, as usual. But it's harder to explain away his sudden tendency to go extremely still whenever Steve puts his hands anywhere on his torso. A palm pressed to his chest, slipped under his shirt, or fingertips digging into his back, or a casual fucking pat on the shoulder—whatever it is, he can't help freezing up, if only for a second, a sick feeling twisting his stomach, cold and shameful and clawing at his lungs.

And then, eventually, they argue.

It's over nothing. And everything. Billy can't explain what his fucking damage is, and Steve can't stop needling in the wrong places. They scream at each other until their throats are raw and Billy leaves when his knuckles start to itch.

He cries all the way home and doesn't eat for four days. Not on purpose. Not consciously. He's just. Fucking. Busy. He's busy. He's always gotta drive Max somewhere or dodge Neil's thinly veiled threats or lock himself in his room when bile starts to bubble up in the back of his throat and his head pounds and he doesn't think about why he's snapping at everyone constantly, he just pounds back a couple beers and goes to sleep. And then it's four days later, and he's flying off the handle at Neil, too sluggish and lightheaded to see the hit coming, and...

Steve comes to see him at the hospital. He hasn't told anyone anything but they've got him hooked up to a banana bag and the nurses keep making sad eyes at him when they come to check his stitches.

He hates it, sitting around doing nothing, being closely monitored every fucking second, it make his skin crawl, and he hates it even more when Steve's standing in the doorway looking at him.

Not for the first time, he's overwhelmed wondering what exactly Steve sees.

He's a fucking mess right now. Greasy hair tangled at the back, bruises peeking out from under the collar of his gross papery hospital gown, one eye swollen shut and a dark tangle of thread holding his eyebrow together. It feels stupid to get stressed about all the shit that usually bothers him when there's so many other things to worry about, but he still finds himself shifting in place, hunching his shoulders, hiding his hands in the crooks of his elbows.

It's sort of a disaster. Worse than last time they saw each other. Billy's not in the mood for Steve's apologies and Steve's at a loss for what else to say.

They don't see each other again for months. Steve graduates. Billy avoids anywhere he thinks Steve might be, and lies awake at night haunted by stolen touches.

He catches a glimpse of Steve through the red haze of storm clouds and cold lightning, tears blurring his vision, the Mind Flayer wearing him like a suit. Their cars collide, and everything whites out for a second.

He's in the hospital again when they finally talk. Billy rolls his eyes at "We've gotta stop meeting like this," and tries not to think about last time he was here. Steve seems more than willing to ignore it. Move forward. Guess demonic possession puts some things into a different perspective.

When Billy's released from the hospital he's seventeen pounds heavier than he was a few months ago. Every time the nurses did their check-ups and put him on the scale they'd pat his elbow, smiling encouragingly, telling him how good he was doing while he watched his stomach get softer, his biceps get less defined, watched himself disappear beneath a layer of fat.

The first thing he does when he gets home is throw up.

He doesn't make it happen. It just happens. And he blames it on the meds they have him on. It's a plausible enough reason, and it means he doesn't have to interrogate the tiny spark of satisfaction he got from losing his lunch.

His second day back home Neil asks him when he's going to start exercising again. His expression is pinched. Cold. His eyes are ice chips freezing Billy's skin wherever they touch, lingering on the softness under his chin, and where the hem of his sleeve pinches his skin.

He pushes his dinner away and grits out an answer from between clenched teeth.

He doesn't need the reminder that he's gotten weak while he was trapped in a hospital bed, but Neil gives it to him anyways. Tells him all about everything he should do to get things back to normal. Push past the pain. Work harder. He tunes it out after a while, and watches grease congeal on his meatloaf.

Eddie Munson is the first person to bring up the things Billy's never known how to talk about.

They started hanging out after Billy's most recent brush with death. Billy's not sure exactly how the got here, from buying the occasional painkiller and letting the guy wax poetic about his dumb band, to spending weekends getting high together at the trailer park. But as weird things in his life go, it's barely worth questioning.

This particular conversation starts with Chrissy Cunningham.

Specifically, Eddie's massive boner for her.

Billy's been noticing it for a while. He hasn't been letting it bother him.

He hasn't.

Maybe he likes the way Eddie smiles at him when they pass a joint back and forth, lazily stretched out and wearing three less layers than usual, and maybe he thinks about closing the distance between them when Eddie offers to shotgun, but it doesn't fucking matter. Just like it doesn't matter that Steve hasn't touched him since before the Mind Flayer and things are fucking weird now that they're on speaking terms again. None of it matters, he's just a fucking idiot.

Because Steve and his new best friend Robin are attached at the hip lately and everyone can see where that's going, and Eddie won't stop talking about tiny, pretty, perfect fucking Chrissy and her stupid ponytail.

And Billy...Billy gets winded walking up the porch steps at his house now. And he pulled a muscle in his back trying to lift half the weight he used to press. And last week he burned three pairs of jeans in the backyard because he kept grabbing them out of his laundry pile, not realizing they don't fit anymore until he was struggling to pull them up past his knees.

He's lost the one thing people used to actually like about him. Never the people he wanted, he was never enough for that, but it was something. Now he's just...

Now he's just listening to a guy he likes talk about some goddamn cheerleader like she personally hung the moon just for him.

And he's drunk. They're both drunk. Eddie in a soppy, embarrassing way, with a sparkle in his eye and a flush on his cheeks, an arm across the back of the couch, outstretched far enough that the tips of his fingers almost brush Billy's shoulder.

He wants to move closer. Thinks about shuffling into Eddie's space, curling into the warmth at his side. But it twists in his guts, sours, sickens—he couldn't, he can't. And he hates himself for wanting to.

"What do you see in her?" spills out of his mouth, bitter on his tongue and sharpened by anger he has no right to feel.

She's pretty. He expects it. She's pretty, she's perfect. She's a fucking angel even though her and Eddie only know each other because she buys drugs off of him. But she can do no wrong because she looks like a little china doll with sad eyes and everyone would be devastated if a single hair on her tiny delicate head was harmed.

Eddie only looks thrown off for a second. A moment. But he shrugs it off, leans his head back against the couch cushions and grins at the ceiling. "She likes my music."

Since fucking when.

"So, what, it's just an ego stroking thing then."

"Nah, man. I mean. Like. She's got this whole good-girl thing going on, but you should see her when I pull out my guitar, it's fuckin'...magic. When she lets herself just. Live." He wiggles his fingers in the air, arms spread, then drops them back down.

Billy's heart clenches, squeezes. It hurts and he doesn't know why. "Bullshit."

"Nah, nah. Seriously. The guy she's dating is a fucking asshole. And her mom..." he trails off, and rubs his eye. "She's just got all this pressure to be perfect, act a certain way, look a certain way, be a certain way, and I hate seeing what it does to her, man. I hate it. No one should have to deal with all that. So. I dunno. I like helping her cut loose. Sorta, find herself, I guess." He cracks a crooked smile, casting a glance in Billy's direction.

And his smile drops.

"Billy?" He sits up, cautious, eyebrows up and his eyes wide.

Billy turns away, shocked into motion, wiping at his face with his sleeve. "I'm fine. Fuck off."

He didn't notice he was crying until Eddie looked at him like he'd seen a ghost.

"Yeah, obviously."

"Fuck you."

Eddie doesn't get much more out of him that night. But he starts watching Billy like a hawk after that. Checking in on him at random. Calling if they haven't seen each other in a few days. It should be irritating as fuck, and he acts like it is, but he still basks in the attention.

Doesn't hurt that it seems to annoy Steve to no end.

Especially doesn't hurt when, in a fit of apparent jealousy, Steve shoves Billy into a wall and kisses him like his life depends on it.

The hurt comes when Steve starts to unbutton Billy's shirt and Billy reflexively shoves him away, when he wants to keep going but wants it to stop and can't tell Steve either of those things because he doesn't have the words.

So he gets angry. At Steve, for pushing it, crossing lines he can't even see. But mostly at himself, because it might be easier than standing there heartbroken but he knows it's the worst thing he could do.

And at Steve, again, when the he doesn't respond the way he should. Doesn't punish Billy for doing the wrong thing, reacting wrong, being wrong. He doesn't withdraw and save himself, he tries to understand, tries to talk it out, like this is something Billy can just say out loud and it'll all be fixed.

He doesn't explain. Not that day. But he lets Steve hold him while he cries, ugly gasping sobs into the front of Steve's shirt, curled up in his lap, collapsed on the floor and tangled together. Because despite everything he's told himself, he does fit comfortably in Steve's arms.

💜tag list ppl💜 @spreckle @growup-thatbeautiful @prettyboy-like-you @suddenlyinlove

[stephaniedola]

ive been tracking my food/macronutrient intake lately For Science and because i want to reach a point where I'm eating a bit more of a balanced diet and I've noticed a few things

despite being overweight according to BMI (debunk this indicator if you haven't already) I've actually been operating under a calorie deficit for my activity level on most days. this was eye-opening, since i want to be bulking and i kinda assumed i was overeating

ideal daily calorie intake for me (with a goal of weight maintainence, not loss or gain) is actually between 2500 and 3000 kCal/day. that means that for me to build significant muscle mass i need to be eating MORE than that

getting enough protein and eating less processed carbs is HARD! ive been actively supplementing protein and im still only consuming 15-20% of my daily calories as protein when over 40% is ideal for muscle growth with my body type

i actually feel a lot better when i actually eat enough kCal to sustain my body comfortably rather than attempting to eat less. if you have POTS, PCOS or another disorder that effects your metabolism, this is even more important

TL;DR: please don't let diet culture rot your brain

[trynabeskinny]

💙🩵🦋✨My Skinny Plan and How I Lost 30+ Pounds✨🦋💙🩵

🔴❗️❌TW: ED, ANA❌❗️🔴

My plan:

Calorie Limits: Daily calorie limit is roughly 800, but absolutely no more than 1000. This is high restriction. There should also be one day a week or every 2 weeks where you eat a maintenance/metabolism diet. This calorie limit will be what is required to maintain your current weight. This will allow your body time to recover from the restriction and your metabolism will not stall.

Exercise: We know that the key to weight loss is expending more calories than you intake. With any type of restriction, you will be doing this without exercise. This is why exercise is not as important as your diet. I only do light exercise, like walking or light weight lifting.

Stay Consistent: Do not get discouraged. It will take time, but it will happen. Just keep it up. Take your time and do it well. No cheating.

Vitamins: Daily vitamins are essential. You are not eating enough, so you need to make up for it. Protein is ESSENTIAL. It takes more energy/calories to digest than it costs in calories. You will burn calories eating protein! Shakes are easy and tasty! Make a matcha latte out of a vanilla one!

Fast Food: You can have it, but you have to be smart about it. A kids meal at Chipotle is an easy 300 calorie meal and it is full of protein. It is enough for the whole day. Grilled nuggets at Chick-fil-A are so easy and tasty! About 200 calories for 8. You can eat out, but you must make a plan for it and stick to it.

Drinks: There is no reason to drink your calories if you can avoid it. Why drink a Coke when you can have a Diet Coke? Why have Gatorade when you can have Gatorade zero? What’s the point? Protein drinks are fine, as they are extremely filling and good for you. Full sugar soda is a no! They make diet and low sugar everything, just drink that!

Keeping Track: Keep track of your weight. After sleeping and going to the bathroom is the best time to do it. You will be at your base weight. Record it every day, even if you have gained. It is vital to see your progress or get you back on track. There are tons of great apps for it. You can track your weight in pounds, kilograms, BMI, etc. Always record your food. It’s not hard. You can even plan your meals ahead of time in your app. It’s so simple!

I am currently in a week long plateau. It feels as though I haven’t lost weight in years and I am beginning to feel discouraged. I know it will happen, I’m just worried. I will stay consistent and I will achieve my dreams. I am not underweight, but I will be.

🪩🕷️🚬🖤I will be SKINNY🖤🚬🕷️🪩

❤️💋🍓🌹I will be THIN🌹🍓💋♥️

🟠🍑🍊🧡I will be BEAUTIFUL🧡🍑🍊🟠

💚🍀🥝🍏I will be WANTED🍏🥝🍀💚

🔵🐳🦋💙I will be PERFECT💙🦋🐳🔵

🪻🟣🍇💜I will be GORGEOUS 💜🍇🟣🪻

🌷🩷🎀💕I will be ENVIED💕🎀🩷🌷

[kry3talline]

𝖂𝖎𝖓𝖙𝖊𝖗 𝕿𝖗𝖆𝖓𝖘𝖋𝖔𝖗𝖒𝖆𝖙𝖎𝖔𝖓

Alright...it's been a while, but I'm back; I had to take some time off of posting due to personal circumstances, and in all honesty..kind of regret it. I gained back some weight, but have realized I need to get it together, and have come up with a pretty effective plan to get myself back on track physically and mentally, in terms of both WL and other aspects of life because good lord (little vent ahead): I miss where I was this summer when I lost weight. i miss the brief period when I was like 45 kg. Soooo, new stats:

Height- 5'1

SW/CW-48 kg

GW 1 (Reach by November 28/Thanksgiving Day): 46.8 kg

GW 2 (Reach by December 5/Day when I'm volunteering at Winter Festival/Day before Track Tryouts): 46 kg

GW3- 45 kg (Reach by December 13/Dat of Athletic Meet)

UGW: 44 kg

Soooo, I've crafted a diet/ mindset I believe should be relatively practical and sustainable enough to achieve this (hopefully results ill be achieved faster than expected; honestly, as long as I keep consistent with exercise and refrain from overeating I shouldn't be derailed). Plus, well....Thanksgiving break is coming up, so, this should be in my favor:

𝕎𝕚𝕟𝕥𝕖𝕣 𝕋𝕣𝕒𝕟𝕤𝕗𝕠𝕣𝕞𝕒𝕥𝕚𝕠𝕟 𝔻𝕚𝕖𝕥

Dew drops glisten on the frigid fields of grass basking in the morning glow, crafting an impeccable golden sheen illuminated in the soft iridescent lighting; your skin is kissed by the apricit frost, the faintest trace of a chill seeping through the fabric of your plush oversize hoodie. Twinkling fairy lights adorn the porches of neighboring houses as many begin, even in such an early season, to prepare for the holidays, conveying a bewitching tapestry of twinkling lights amid the rich mosiac of the velvet twilight sky.

The final remnants of autumn have long since withered away, giving way to the seamless arrival of the most breathtakingly magical time of the year: winter. The season carries the promises of Christmas—rekindled hopes, the joy of exchanging gifts, and the anticipation of snow. The air is filled with the intoxicating aroma of peppermint, mingling with the warmth of spiced cider and freshly baked gingerbread. A perfect time to immerse oneself in a time of self-discovery,healing,and renewal as society parts from the current year and transitions into the new one.

𝔻𝕚𝕖𝕥 ℝ𝕦𝕝𝕖𝕤

During days you eat, try to eat more meals, yet keep each one limited (aim for around 150-300 calories a meal.)

Ensure to avoid most proccessed foods/"soul-nourishing" treats, at least for the first week or so for the diet...after that, you may indulge if you truly feel the need to; however, do not go overboard. After all, remember, it's better to have one Ghiradelli sugar cookie flavored chocolate square every day, balanced into your caloric intake, than to gorge on an entire bag in one sitting.

Speaking of calories...try to keep your intake in a range between 800 and 1400 kcal a day, with one metab day a week.

Romanticize this as much as possible...it IS winter after all (or the holiday season;same thing!) Experiment with fun little recipes, putting twists on belowed classics.

Focus on leaner sources of protein balanced with veggies and fruits; incoprorate a variety of salads (experiment; I've always wanted to try making a fall themed salad with no idea where to start), soups, lean turkey breast, squash/zucchinni, fresh fish, et cetera.

Walk, walk, WALK; throw on an oversize hoodie or sweater and go outside, traversing through your neighborhood to greet the sun and the stars. After all..you'd be surprised how effective 10k+ steps is.

On weekends/if time permits, go on a pre-breakfast run! take advantage of the chill in order to get stronger.

(Optional) Partake in strength training, as fat burns more calories than muscle, and you may achieve a more toned look!

Remember, although nutrients are important for overall skin/hair health, organ function, and energy levels, never place too much of an emphasis on it; if a portion is too much for you, STOP. Do not ever eat past the point of comfort under the guise of 'getting more protein in' or 'to fend off afternoon hunger'

Hydrate! It's good for you  ❤

Try to distract yourself from the thought of food...a good tip that worked for me over the summer is remembering the hunger will pass (which it most often did) and ifnd a way to occupy oneself,bringing me to my next point...

Engage in a creative hobby to pass your time. Become invested in particular activities, faandoms, et cetera to keep yourself from mindless snacking. Furthermore, this will allow you to expand upon a certain skillset, which will be beneficial for your mental health. Write poetry (my goal for this winter), partake in creative qriting, draw, read, knit, chrochette, paint, play an instrument, learn a language (also a favorite of mine...I want to continue studying Spanish, but want to learn a bit of Finnish as well? Random, I know, but I'm rather intrigued by Scandinavian culture, and apparantley, my mother is half Finnish!),dance, et cetera.

SLEEP! Sleep is a key pillar to weight/fat loss, since it reduces the production of Ghrellin and promotes Leptin (hunger/fullness hormones). Furthermore, you'll feel more energized and less compelled to snack (especially at night....if you tend to snack at night, I recommend going to sleep earlier.)

Take up journaling in order to reflect upon all which troubles you and stimulate clarity and peace.

(Optional/personal) Expand upon aspects of spirituality ( I haven't gone to church in a while, but for some reason I remember when I was younger and was more dedicated to my faith I felt more content, more at peace. Plus, if nothing else, it gives me a place to be on Sundays,something to focus on and serve as a guide throughout life. However, I understand everyone has their preferences and views on life, so by no means feel pressured to do this!)

Experiment with style; comfy sweaters paired with jeans are a go-to of mine, but aim for comfort with more of a neat, furnished appearance!

Note: This is essentially what I plan to do these next few weeks in order to romanticize my WL, so i decided to scrap it all together into a "themed diet". By no means take this as advice for health/restrictions. I'll likely start being more active on here, posting progress updates, WIEIAD's, themed diets, inspo, et cetera. If anyone wants to chat/be buddies in this, DM me!

Take care of yourselves ❄️

[amethystgoldenwind]

Donnie's 'Eating Disorder' (Rottmnt Headcanon)

(it's not really an eating disorder, just read below)

All four of the turtles were designed with the perfect soldier in mind. Naturally strong, with high potency in various stats like speed, defense, and power. Meant to walk after taking hits that would kill a lesser creature. Meant to dish out punishment unlike anything even the most skill warriors can do.

And part of that, comes with being thin/not having excessive fat build-up. They were designed with metabolisms meant to break down anything. Food is nothing to them. Obviously, they still need to worry about proper nutritional intake, but they can eat as much junk food as they want and not gain a pound.

So, because of that, the turtles could be classified as having chronic hypermetabolism. However, this is not a problem for Raph, Leo, or Mikey, since they have voracious appetites to compensate.

Donnie, however, being autistic, is cursed with poor interoception (or the sensory awareness of what is happening in the body, like hunger, thirst, tiredness, and even emotions-- and he is all-but-confirmed as alexithymic). He is unable to recognize the signs of hunger in his body. While he's good at eating routinely, he struggles with eating ENOUGH (he would think a bowl of crackers and juice was a good lunch), and if he doesn't satisfy his metabolism, it's quick to turn to his fat stores and muscles for more.

There was a terrifying time, when he was just starting puberty, where he wasn't growing and he was dangerously underweight. It terrified everyone, even Donnie. For a while, he was forced to calorie-count and keep a food diary so they could all track his eating habits and make sure he was getting enough. This also helped him learn his body's limits and how to properly take care of himself.

Nowadays, he's typically fine and can manage himself well. He only skips out if he's really anxious, which can make him feel nauseous and discourage eating even further, or if he's deep in hyperfixation and just forgets. He tries to push himself to remember, even having alarms telling him to eat set on his phone (and S.H.E.L.L.D.O.N. probably occasionally helps with this, when he's created). His brothers definitely stay alert to make sure he STAYS at a healthy weight range. If Donnie isn't eating, it's a cause for panic, mainly due to how sick he got when he was younger.

They classify it as a hypermetabolic disorder, or sometimes just call it hypermetabolism. Leo insists on calling it a 'weird eating disorder' despite everyone's protests. He believes that calling it an eating disorder emphasizes its seriousness (since it's just as terrifying as one). Whether or not he's brought up that reason to anyone else is not confirmed.

—————————

This has no grounds in canon at all. This is just something I made up, but is based on my actual experience. This purple turtle already has so many little things of mine, what's one more? Whatever I had was never as serious as Donnie, and I don't remember the full story, but I know there was a period of time where I wasn't gaining weight. I saw a doctor and was on appetite medication for a while, though I've long since moved on from both now. My theory, based on my spotty information, is that it was a missed sign of autism, with the poor interoception and whatnot.

I don't currently plan on tackling the actual narrative in a fic (mainly because I haven't had a strong vision for it), but it's just something I'll reference from time to time. However, as a sneak peak, one of my Bad Things Happen Bingo prompts will deal with this directly ("Denied Food as Punishment"). No promises on when that'll be out, though. I got 25 prompts and have started none.

(headcanons masterlist)

[other-eye]

I just want to say, getting sterilized will probably save my life.

Warning: sterilization, fear of pregnancy, ED, recovery hopefully, SH

Tbh the only reason I wanted to be unhealthily thin was bc I wanted to make myself infertile. I know that I caused myself stomach ulcers, hypoglycemia, and migraines by trying to become underweight.

If I’m completely honest, I don’t want to look like a stick, I want muscles. Ever seen Taylor Momsen from The Pretty Reckless? She’s my body goals. I work out 3-5 times a week and started trying to eat healthy things even if they are higher in calories than I was once comfortable with (looking at peanut butter). And instead of tracking cals I’ve been tracking how much protein I eat (it’s not enough lol).

When I get this surgery, it’ll calm down a lot of things. My caffeine intake, smoking so much, and I’d 100% stop punching myself in the stomach/ abdomen. The Dr said she wanted me to start seeing a therapist bc she was afraid that the sterilization might just be a band aid for my mental health issues (she still agrees that it’s for the best for my mental health, I just need to talk to someone so that the issues don’t come creeping back up). I’m just glad I finally have this going.

[ed-recovery-affirmations]

about that weight regain post you made, I'm asking myself a lot...

I asked my doctor if it would happen (and if yes, how, would it reverse...) and she said it would not happen(?). I don't know if I can trust her ?

I did not lose a lot of weight and almost stabilized my alimentation, but it seems that I don't really gain weight. I don't weight myself on a scale, but there are no signifiant changes. I mean, I look better than I did at my lowest, but I still look like I weight less than I did before my ed.

My mom found out some people actually struggle to put on weight in recovery, have you seen that happen, and why ?

I'm trying to listen to my hunger and I'm often nauseous before finishing... I'm also quite active and I wonder if I need more calories than before or not.

I'm really unsure of what to do and what to expect, but I guess it depends of several details. I haven't lost half my weight and slowly increased my intake, and even though it is not as high, I don't see changes. It really stresses me out and makes me want to have a really controlled diet to make sure everything turns out okay.

My dad recommended weighting myself and my mom the advices of a dietetician. I don't weight myself since my relapse but do you think it would be a good idea ? (I'm scared I already gained too much and that's why I don't want to).

I also developped anorexia around 17 years old, and am entering my 20s. My dad thinks my body will start to become it's ''adult self'' when I'll eat enough and I don't know what to expect, if it means it will be different and how. Right now my chest is nearly non existent, less than an A, and I don't have période.

Sorry, this is a lot of questions and I'm not very fluid in english.

Hey there! I know it took me a minute to get to this. I got hit by life again. But to answer your question - it is hard to know how your body will respond to recovery. If your doctor says that gaining back more weight will not happen, maybe you could ask the doctor why they are so certain, and if they have experience with others who've suffered restrictive EDs. Your doctor may be able to give you more insights into what they think recovery might look like for you and why.

As for having trouble regaining weight in recovery, I think I might have an idea as to what could cause that. Have you been to recovery treatment, or been through any kind of nutritional meal plan to eat enough to gain back weight? I know I push intuitive eating a lot, but in early recovery, a lot of people in restriction recovery do have to eat a bit more than they're comfortable with. This is because, after lengthy restriction, their stomachs may have shrunk, and their GI tract has become unaccustomed to handling the portions they need. Your hunger cues might be affected too. So you may need to slowly push yourself to eat a little extra, with a doctor's guidance, if your doctor does not feel your weight is progressing at a good pace. Try resting immediately after eating a big portion so that your body can focus all its energy on processing the food. It's okay to be highly active the rest of the day, but let your body readjust to digesting after a big meal.

It seems like it might not be a great idea to weigh yourself right now. If you trust your doctor, perhaps your doctor could keep track of your weight for you and help you to understand if you are gaining at a good pace, without giving you the numbers?

As for your period, that's harder to answer because it really depends on your experience. Did you have a fuller chest and a period before you started restricting? If you have never had a period in your life, there might be something else going on there medically and you may want to bring up concerns to your doctor. If you had a period before restriction, and now you don't have one, I would again recommend you ask your doctor for a time estimate for when you think it might come back after restriction. But as for getting an "adult body..." adults come in all shapes and sizes. Some women are just naturally very slender and don't have large breasts. Even if you do gain a bit more, your chest may never get very large and that's okay.

[lafortis]

and just gonna follow that up... if you're counting calories, that's disordered eating bud. idk if the tag means you're aware of that or just trying not to trigger people, but yeah. please don't starve yourself :(

HUGE content warning for eating disorders under the read more (spoilers, I don't have one, I recommend just not reading at all if you do)

The tag is because I know the discussion of anything like that is triggering to those with eating disorders, not cus I consider myself to have an eating disorder lol. I promise I'm waaaay too lazy to get disordered about my thinking regarding my diet. I eat a good 40% of my meals at a banquet hall anyway, so my caloric estimates are spitballing for that portion of it. Mostly I'm tracking stuff because even just writing things down is enough to reconsider certain dietary choices, but no, I'm not starving myself or ignoring my body's signals. Because I'm making a conscious effort to eat healthily I feel better than I have in months if not years tbqh.

Like listen, I get where you're coming from. Things like CICO and other various fairly mild dieting concepts being indicative of eating disorders is a helpful truism to offer those recovering from eating disorders. I'll take this Reddit thread as an example because it's the best discussion I could find of such a thing: https://old.reddit.com/r/loseit/comments/wry6m1/disordered_eating_the_inaccuracy_of_tdee_and_the/

But the conclusion the OP makes is that people are using these tools in disordered ways, not that the tools themselves are disorder-inducing. The very first response OP has (that I could see) is agreeing to the sentiment that precise and obsessive adherence to their TDEE calculator is the disordered part and they're still perfectly useful as guesstimaters as long as you don't think that they're more than that. And again, this isn't a helpful sentiment to express to someone recovering from an eating disorder, because they don't need to hear that nuance or mollification of users of such tools, they just need to stop using them completely because they're going to lead to further harm.

But importantly, I do not personally have any particular eating disorder, nor have I ever had one, to the best of my knowledge. I take Vyvanse, which suppresses my hunger sometimes so I go on 14 hour coke fuelled gaming binges, but that's different. I am fully capable of monitoring my caloric intake (the restriction of which to healthily and safely reduce your weight is fairly widely agreed upon as a practice, as long as it is healthily and safely adhered to) without sliding too far into something unsafe for me; I've done it before, and I can do it again. I fuckin chopped a tree down yesterday. I work on my feet for goodly portions of the day. You can rest assured that you don't need to tell me that I gotta feed myself properly, because the consequences would be pretty immediate if I didn't.

Again, none of this should be read by pretty much anyone with an eating disorder (in fact I think I'll put it under a read more), because it's like telling a depressed person to simply not be sad. However, when you're not affected by that disorder, sometimes it really isn't that complicated. Many many people the world over undertake similar regimens safely. It's about the most normal form of dietting one can pursue. Now if dieting itself is a triggering concept, then yeah, that's a bad thing. Thatll be bad for you. But for me it is not. I am a relatively healthy 28 year old able-bodied man who has had a couple #neurodivergences throughout his life but nothing to do with his diet. I know I sound like an idiot explaining to you that I'm a big boy who can take care of himself (altho I am and I can), but I'm trying to get across the point that I think the message you're providing is a really good sentiment to the wrong person entirely lol.

Anyway I still very much appreciate the concern and compassion. I promise if there were ever to be truly any negative consequences to this pattern of behaviour I would bitch out in maybe five days tops because I am weak willed and love comfort more than almost anything else. The reason I am able to do a 500 calorie deficit at all is because it is truly so so so easy. I eat more on days when I do hard stuff anyway, altho my tracker is all about them averages so it don't rly care day to day. And I weigh myself not because I care about my weight but so that macrofactor can have data to work with to help it's estimates of my energy expenditure. I promise I am using the tool safely. I own and use an angle grinder regularly, you should probably be more worried about a splintered cutting wheel splitting my facemask or tearing out my jugular than that I starve myself (because I'm really not; I love food and anything that prevented me from enjoying enough food would not even be entertained)

[thatbitchsimone]

Sorry for another eating relating question omfg. But what is it like to live without an ed? Like do you ever consider the calories or anything when choosing something to eat?

no worries babe this question is completely fine and its totally understandable that ur wondering this.

i just dont think much about food. like dont get me wrong i love me some good food and i enjoy food ofc but i just dont give it much thought beyond that like food is only on my mind when i get hungry or maybe i see something that looks or smells rly good. like i just eat. i wake up and i eat breakfast bc i need the energy and thats just part of my routine. i almost never eat lunch bc im too busy during the day and that time of day is when my adhd meds are at its peak so i dont have much of an appetite right then so it just doesnt cross my mind, i get home and i eat dinner and thats the best meal of the day imo bc thats around the time my meds have worn off and i feel hungry and my appetite is normal again so i eat a pretty big dinner and enjoy it and then some time later at night i will eat a snack or something small (like a sandwich or some cereal or whatever or maybe i just want some chocolate or ice cream lol whatever im craving) just to make up for the skipped lunch and to make sure i get some more calories in so that i dont eat too little bc i just want my body and mind to function as well as possible and i wanna look after myself like i want to nourish my body at least somewhat properly bc why wouldnt i u know?

so yes i do very loosely somewhat keep track of my intake but i dont rly consider calories much. i just know the amount of calories a woman my height and age need daily in order to function and feel good and use it for reference i guess. kind of a pointer so i know im eating enough. this is just me tho like i know most ppl dont even need to make an effort to reach a certain daily intake like thats just something i started doing bc i noticed i have a tendency to forget to eat or not eat as much as i should if i dont monitor it at all and thats just not good for my health or my confidence (there was a period when i was depressed and neglected my health and just didnt put this tiny effort in and i dropped some weight and i just didnt feel as good about myself like i felt frail and childish and shapeless and kinda bony and idk i just felt so unsexy like thats just not for me and i dont want that to happen again so i im a bit more mindful and concious about it now)

[canmom]

On the last, I'd definitely agree that lying for the sake of public health is a terrible idea. However, to make some minor, perhaps tendentious quibbles with various points in the whole thread above...

To comment first on the biological thermodynamics -- 'calories in' gives an upper bound only. It does not prima facie follow that every calory that enters your mouth that could be metabolised is metabolised - even if most are, this is something the body can control.

So even besides the 'increase hunger' lever, there is leeway for the body to say 'we have enough of that, shit the rest out' in its homeostatic signalling - and to conversely potentially it could 'get more from' the same food if it's been leaving some calories in the can, so to speak, by holding onto it for longer. Obviously this is limited by the total 'bomb calorimeter' value, but if your energy input currently exceeds the BMR and your body isn't storing all of it, you could reduce consumption and see limited impact.

To confirm this I went and found a biology textbook. In Feher, J. (2017) in Energy Balance and Regulation of Food Intake. from the textbook Quantitative Human Physiology, 834–846. doi:10.1016/b978-0-12-800883-6.00082-3 (scihub), we find (emphasis by the author):

Over the course of a year, most adults consume between 400 and 700 kg of food, yet their weight fluctuates at most a few kilograms. A mismatch of just 5% between food intake and energy expenditure would result in a weight gain or loss of about 5 kg per year—but most people gain or lose far less than that. Body weight regu- lation is extraordinarily precise. Major changes in body weight and composition can be forced by under- or overfeeding, or by forced exertion, but body weight returns when ad libitum feeding resumes.

The chapter goes on to cover a very detailed overview of all the biochemical signals involved in both deciding whether to eat and how quickly food moves through the digestive system...

Feher later goes on to discuss how long-term signals controlling food intake (leptin, insulin and amylin) are mostly driven by adiposity, proven some pretty grody rat experiments. Meaning your body monitors how much fat there is and tries to maintain it at a set level. (Though it doesn't track it perfectly, and certain types of diet don't stimulate leptin as much.)

Anecodotally, I rarely seem to put on much weight, regardless of whether I feel like I'm eating a lot or a little, or how much I exercise. I can eat the same amount of food as the person beside me, or more, and end up storing much less of it. It's possible this is because I have a faster metabolism or something, and burn energy at a faster rate; it also seems plausible to me that my body is discarding a certain portion of the energy that it could collect.

This is not to say there is no relationship between what you eat and the shape of your body, but I think the 'body tends to oscillate around a set weight point' hypothesis - while probably way too crude - seems like a much better first approximation than presuming 'monotonic, linear-ish relationship between food consumed and weight', at least outside of the edge case of 'eating below BMR' to starve away fat as quickly as possible.

On the behavioural end, besides hunger, there's a subtler lever - if you're not eating enough, you will tend to feel lethargic. It will be more difficult to do things that expend energy.

Anyway, whatever the underlying reason - whether the dynamics involve 'low level' homeostatic signalling or 'high level' behaviour impulses (looks like it's both, but mostly the latter) - my general impression is that it's empirically the case that dieting to lose weight tends to have very modest effects, particularly in the long term, which would suggest that the dieting industry runs on self-delusion at best and a massive, cynical grift at worst. Broadly speaking, your body is very good at maintaining its own weight and will put up a fight if you try to change it.

Arnaud Chiolero, while still calling obesity a 'major public health crisis', put it rather starkly in a comment in The Lancet:

However, despite a large number of studies designed to tackle the causes of obesity and several health promotion programmes to prevent obesity, we still do not have efficient, evidence-based, well defined, and applicable interventions to prevent obesity.

I would also say there are some areas where it is actually quite important to know whether you can deliberately lose weight or not, on a level beyond interpersonal ethics.

A major one is in issues like doctors demanding weight loss from patients before they will address other medical issues (something widely attested), or BMI thresholds being used for gatekeeping surgeries (most likely baselessly, in the case of genital reconstruction surgery, the main area I looked into it).

We can (and really should) also argue that it's inappropriate and paternalistic for a doctor to demand a patient change their body, regardless of whether it would be easy or difficult. But within the framework of biomedicine (Foucault voice: biopower, if you prefer), where it's widely taken for granted that there is an obesity crisis which is doctors' job to solve, then it's quite relevant to know that 'go home and lose some weight' isn't even likely to be possible, and is unlikely to improve the patient's health - the ostensible goal of the endeavour.

Even if weight is correlated or even causally connected to heart disease and the like - and returning to Chiolero's article, the evidence could equally favour common causes to both 'obesity' and disease - it's another question whether 'pressure the patient to attempt to lose weight' will actually help them.

I was curious how far that's actually been studied. I found the 2018 meta-analysis by LeBlanc et al., which finds that while clinical interventions (behavioural or medication based) generally do lead to reducing weight by a few kilograms/% of initial weight over 12-18 months; how much you gain back later is quite varied (the data kinda sucks here). In particular, as far as health outcomes, the data is poor but the evidence seems to be that the effects are honetly pretty negligible (emphasis mine):

Health outcomes were minimally reported in the behavior-based weight loss and maintenance trials (k=20; n=9910). In four weight loss trials (n=4442) reporting mortality, there were no significant differences between groups over 2 to 16 years. Two weight loss trials (n=2666) reported on cardiovascular events, with neither finding differences between groups over 3 and 10 years, respectively. Health-related quality of life (QOL) was evaluated in 17 weight loss and maintenance trials (n=7120), with almost all showing no differences between groups. Trials of medication-based weight loss interventions examined few health outcomes beyond QOL (k=10; n=13,145). Although most studies showed evidence of a greater improvement in obesity-specific QOL among those on medication compared with placebo, the differences were small and of unclear clinical significance. In addition, interpretation of these finding was limited given high study dropout rates (≥35% in half the included trials). Two medication-based trials (n=6210) examined cardiovascular events, finding few events in any group. None of the medication-based maintenance trials reported the effects of the interventions on health outcomes.

There is also literature on the so-called 'obesity paradox' - that despite the correlation with various forms of disease, there is less mortality in the 'overweight' BMI category for older people. Various explanations have been put forward for this, but to me it seems to just illustrate that all of this is quite complicated, and treating 'reducing weight' as automatically equivalent to 'improving health' is incredibly naive and misguided.

imo it's also important to make people aware of the danger associated with reckless approaches to weight loss, particularly in a culture that is really obsessed with the idea of losing weight as a universal moral good. In particular going through starvation followed by 'binge eating' can really screw you up quite badly, a lot more so than if you just ate normally and kept your weight steady. However, the same data quoted above seem to suggest that for typical interventions, the dangers are actually probably quite small I guess? So that's a mercy.

I think in general when it comes to the intense moralism around fat - it's similar to other issues where there are multiple faulty pillars. Even if it was easy to lose weight, I absolutely agree that it would still be immensely cruel to browbeat someone into changing their body to fit your aesthetic tastes. Bodily autonomy is the fundamental principle. But I think 'you probably can't even change it' is also useful knowledge. At least it's helped me avoid doing stupid things, in the times when I've been unhappy with the shape of my body not meeting a made-up aesthetic 'flat tummy' ideal.

Just found out that the dietary calorie is still measured by burning food in a "bomb calorimeter" and then measuring the heat produced. There's no solid evidence that this method is at all equivalent to how our bodies process food (an entirely different chemical process from combustion), the accuracy of this system has been disputed for as long as it's existed, and there are no available alternatives

There are 4800 calories in a kilogram of dry sawdust even though wood is completely indigestible to humans, because calories don't measure nutritional value, just how well something burns

Nutritional "science" is pure bullshit

[dietitiangagan]

How to Build a Sustainable Weight Loss Plan

Weight loss is a goal many strive for, but the key to success lies not in quick fixes or extreme diets, but in creating a sustainable weight loss plan that you can stick with for the long term. As a dietitian in Chandigarh, I emphasize the importance of balanced nutrition, realistic goals, and lifestyle changes that support not just weight loss, but overall health. In this blog, we’ll explore the steps to building a sustainable weight loss plan that works for you.

1. Start with Realistic Goals

One of the first steps in creating a sustainable weight loss plan is setting realistic goals. It’s essential to understand that healthy weight loss takes time. Aiming to lose 1-2 pounds per week is a safe and achievable target. Quick weight loss methods might promise immediate results, but they often lead to regaining the weight once the diet is stopped. A dietitian in Chandigarh can help you assess your body’s needs and set achievable goals that fit your lifestyle and health conditions.

2. Focus on a Balanced Diet

A balanced diet is at the heart of any effective weight loss plan. Rather than following restrictive diets, which can be hard to maintain, aim for a diet that includes a variety of nutrient-rich foods. This should include:

Lean proteins (chicken, fish, legumes, tofu)

Healthy fats (avocados, nuts, olive oil)

Fiber-rich foods (whole grains, vegetables, fruits)

Complex carbohydrates (brown rice, quinoa, oats)

As a dietitian in Chandigarh, I often emphasize the importance of portion control and mindful eating. Even healthy foods can contribute to weight gain if consumed in excess, so being mindful of your portions and hunger cues is crucial.

3. Incorporate Regular Physical Activity

Exercise is an essential part of any weight loss journey. However, it’s important to choose activities that you enjoy and can incorporate into your routine consistently. Whether it’s walking, swimming, cycling, or yoga, staying active helps you burn calories, boosts metabolism, and improves overall health.

As a dietitian in Chandigarh, I recommend pairing strength training with aerobic exercises for optimal results. Strength training helps build muscle, which in turn increases your resting metabolic rate, allowing you to burn more calories even when you’re not working out.

4. Focus on Long-Term Lifestyle Changes

A sustainable weight loss plan isn’t just about dieting; it’s about changing your relationship with food and your lifestyle. Rather than relying on temporary diets, focus on making healthier choices in the long run. This includes:

Reducing processed food intake

Drinking plenty of water

Getting enough sleep (aim for 7-9 hours per night)

Managing stress effectively through relaxation techniques like meditation

These lifestyle changes will support your weight loss goals and help you maintain a healthy weight for the long term. Consulting with a dietitian in Chandigarh can help you understand which changes are most suitable for your individual needs and preferences.

5. Track Your Progress and Stay Consistent

Tracking your progress can help keep you motivated and make adjustments as needed. Keep a food diary or use an app to track your meals, exercise, and other habits. Monitoring your weight, energy levels, and emotional well-being will help you assess if your plan is working or needs tweaking.

Consistency is key. It’s easy to get discouraged if results don’t come immediately, but remember, slow and steady wins the race. As a dietitian in Chandigarh, I always encourage my clients to stay patient and focused on their long-term health goals.

6. Seek Support When Needed

Embarking on a weight loss journey can be challenging, and it’s important to have a support system in place. Whether it’s friends, family, or a healthcare professional like a dietitian in Chandigarh, having someone to guide and motivate you can make a significant difference. A dietitian can provide personalized advice, monitor your progress, and help you make adjustments to your plan as needed.

7. Be Kind to Yourself

Remember, sustainable weight loss is not about perfection, but about progress. It’s normal to have setbacks, and it’s important not to be too hard on yourself. Instead of focusing on occasional slip-ups, focus on your overall journey and the positive changes you’re making for your health.

Conclusion

Building a sustainable weight loss plan takes time, patience, and commitment. By setting realistic goals, focusing on balanced nutrition, staying active, making long-term lifestyle changes, and seeking support when needed, you can create a plan that works for you. As a dietitian in Chandigarh, I always tell my clients that it’s not about the destination but about creating healthy habits that will last a lifetime.

If you’re looking to start your weight loss journey or need guidance on creating a sustainable plan tailored to your needs, feel free to reach out. Let’s work together to build a healthier, happier you!

[marcomarconii]

🌿 Common Nutrition Mistakes That Holding You Back (And How to Fix Them) 📝

📌 Are you eating “healthy” but not seeing the results you want? You might be making some common nutrition mistakes. Let’s get to the point and get you back on track!

1️⃣ You’re Eating “Healthy” But Not Seeing Results

➡️ You’ve cut out junk food, eat your veggies and even tried some diets but the results just aren’t there. You’re thinking, “What’s going on?” The truth is you might be falling into some common nutrition mistakes that hold many people back.

2️⃣ The Hidden Mistakes That Sabotage Your Progress

➡️ Here’s the deal—just because you’re eating “healthy” doesn’t mean you’re eating right for your goals. Let’s get into some sneaky mistakes that might be holding you back.

1️⃣ Mistake #1: Overeating “Healthy” Foods

➡️ Yes, avocados, nuts, and whole grains are healthy, but they’re also calorie-dense. I’ve been there—thinking I could eat unlimited nuts because they’re healthy. Spoiler: Calories still count even from “good” foods! It’s all about portion control.

2️⃣ Mistake #2: Ignoring Protein Intake

➡️ If you’re not eating enough protein, you’re missing out on the building blocks your body needs to repair and grow. I used to think salads were enough until I realized my meals were lacking protein. Protein keeps you full, helps build muscle, and boosts metabolism.

3️⃣ Mistake #3: Underestimating Liquid Calories

➡️ Those fancy coffees, juices and smoothies? They can add up fast. I used to drink a “healthy” smoothie every morning only to find it had hidden sugars and 400+ calories. Be mindful of what you sip!

4️⃣ Mistake #4: Not Planning Your Meals

➡️ When you don’t have a plan it’s easy to grab whatever is convenient. I used to wing it thinking I could make good choices on the fly. But when you’re hungry and busy convenience usually wins. Planning ahead saves you from those last minute junk food runs.

5️⃣ Mistake #5: Not Drinking Enough Water

➡️ Thirst is often mistaken for hunger. I’ve seen this happen over and over—people think they’re hungry, but they’re really just dehydrated. Water plays a huge role in digestion, metabolism, and overall energy. If you’re not drinking enough, you’re missing out on easy wins.

3️⃣ How to Fix These Mistakes and Fuel Your Body Right

➡️ It’s time to get these mistakes fixed and get back on track. Here’s what has worked for me:

1️⃣ Practice Portion Control, Even with “Healthy” Foods

➡️ Measure out servings, especially with calorie-dense foods like nuts, oils, and avocados. Enjoy them but in moderation. You don’t have to restrict yourself; just be aware of how much you’re eating.

2️⃣ Prioritize Protein in Every Meal

➡️ Aim for 20-30 grams of protein per meal. Think lean meats, fish, eggs, tofu and legumes. Not only will this help with muscle maintenance, but it’ll also keep you fuller for longer. Protein is your secret weapon.

3️⃣ Be Mindful of Liquid Calories

➡️ Swap out calorie-loaded drinks for water, black coffee, or herbal tea. If you love smoothies make them at home where you control the ingredients. A little awareness goes a long way!

4️⃣ Plan Your Meals Ahead Of Time

➡️ Whether it’s prepping meals on Sundays or planning your dinners for the week, having a game plan keeps you on track. I’ve found that 30 minutes of planning saves hours of frustration (and bad choices) during the week.

5️⃣ Hydrate, Hydrate, Hydrate

➡️ Start your day with a big glass of water and aim for at least 8 cups a day. This simple habit has helped me cut down on unnecessary snacking and keep my energy levels steady throughout the day.

4️⃣ Bonus Tip: Focus on Consistency, Not Perfection

➡️ Don’t stress about being perfect. It’s the small, consistent changes that add up over time. If you slip up that’s okay—just get back on track at your next meal. Progress is better than perfection.

📌 P.S. If you liked this, share it with someone who needs it. For more real talk nutrition, you can join my free newsletter here: https://marcomarconii.ck.page/eac0f41c6a 📬