#diettips

[iwtkmsbicbians]

my ana rules

- don’t eat in private

- turn down any food that is offered to you

- count every single kcal

- gives others the bigger half when splitting food

- try sleep as much as possible

- avoid any trips out that involve food

- check the scale 10 times a day or more

- try survive off liquids most the day and if not just omad

- sit ups whenever i can and stretching (for flexibility) whenever i can

- coffee is your bestfriend

- can’t smoke 🍃 cause it could lead to a binge

[skinebride]

I will get this back !!!

[femmefatalevibe]

Femme Fatale Guide: Simple Tips For Healthy Eating & Exercising Habits

As someone who lost 30-40 pounds and has kept it off for over a decade, here are some practical ways to eat better and move more that still allow you to have a life and enjoy your food & workouts.

Tips for Healthy Eating Habits:

Adopt a healthier lifestyle out of self-love and improvement, not self-punishment or hatred

Shift into an abundance mindset: What foods and types of movement can you use to add/enrich your life? Focusing on what you're cutting out will only backfire

Prioritize produce: Find fruits and vegetables you love (a decent variety, around 5-10 options, is a good start)

Focus your meals on plant foods: While you don't need to cut 100% of animal foods out of your diet, making at least half of your plate fruits, vegetables, potatoes, or beans will help fill you up and support your vitamin requirements

Research & experiment until you find a rotation of healthy meals you love: Make your healthy eating routine as mindless and straightforward as possible. Once you find a handful of healthful breakfast, lunch, dinner, and snack options you enjoy, it becomes infinitely easier and more enjoyable to stick to a healthier lifestyle

Cook 80-90% of your meals at home. Know what's in your food. Control the amount of any added oil or sweetener you incorporate into any dish

Decide on at least 2 sweet and 2 savory healthy snack options you can always have on hand to support hunger or a craving throughout the day (mine are fruit bowls, a small bowl of oatmeal [with or without a few almonds], plain popcorn, carrots & hummus, and frozen edamame)

Have fun tea, coffee, and water options available: Always eat if you're truly hungry. But, for the times you're bored or stressed, having a vanilla or cinnamon tea, a cup of cold brew, or a lemon/fruit-infused water can satisfy your desire for some palette simulation

Be mindful of potential vitamin deficiencies: Your hair, skin, digestion, mental health, and energy can easily be on the rocks due to a vitamin deficiency. Get your levels checked to every year or two to ensure you're in optimal health. As a vegan who lives in a seasonal climate, I take B12 and vitamin D daily to keep up with these nutrient requirements

Allow yourself a weekly indulgence and splurge on special occasions. Prioritizing your health, not deprivation, is essential to make your life high-quality and worth living

Tips to Make Exercise More Effortless & Enjoyable:

Create 2-3, 60-120 minute (1-2 hour) playlists with different upbeat, EDM, or dance party vibes: Use these playlists to set the tone for a long walk or a gym workout

Keep a "Workout Bank" on your Youtube favorites list: Curate a handful of 10-30 minute pilates, strength training, or dance sculpting classes to always have an option available

Block your workout or walk into your schedule: Make a meeting on your calendar, set a reminder or an alarm with an upbeat song on your phone. Make a movement date, and prioritize yourself. It's for your health – your most priceless asset

Book a workout class with a friend. If you want to go solo, book it a week in advance, and tell at least 2 other people about your plans. Describe the workout class you're taking in as much detail as you can. Pique the other person's interest to incline them to ask you how it was after the class. This social pressure can make you feel more accountable to follow through with your workout in the end.

Dance around your room for 10-30 minutes in the morning before work, after work before dinner, or as a nightcap. Any movement counts

Practice moderation: Don't try to work out every day. Maybe you can get some steps in or have a solo dance party, but don't try to overdo it and stress out your body. This practice will only lead to quick burnout and no long-term motivation. Sustainable routines win the race

[daphneebitch]

That morning weigh-in after skipping dinner >>>>

[mel-1n-hell]

Safe Foods + Diet Foods Masterpost

(I live in the Midwest)

This is a list of a bunch of my personal favorite foods and ingredients to utilize when I’m heavily restricting. I usually love making the highest volume possible out of the lowest cals, but I also sometimes eat smaller amounts of higher calorie/denser foods if I’m, say, wearing something tight or whatever and don’t want to be water bloated. I believe in the importance of being at least mildly sated, and also in the importance of multivitamins+supplements! If you’re restricting, there is a 100% guarantee you are not getting enough vitamins to maintain external functions you really don’t want to start failing on you. I lost a lot of hair when I dropped a fuck ton of weight for the first time because I was 14 at my worst and didn’t understand anything/didn’t care at all about body chemistry, but after I was forced to recover, after my hair began growing back and thickening up, it became very important to me—as did many other aspects of my body that are influenced+enhanced by the ingestion of vitamin supplement (also hair oils like rosemary and castor and almond, leave-in conditioners, good conditioner in general // all of these things will support hair health and maintenance, specifically!) So take your vitamins! Especially capsules, because gummy vitamins are easier for your body to flush out. Plus, a lot of them are just placebos dyed a fun color and rolled in sugar. (The “Now” brand offers very high quality supplements and multivitamins in capsules/pill form)

Also, now that I’m an adult and can buy my own groceries, I have much more access to helpful tools that I wouldn’t have been able to access at 14 or wouldn’t have known enough about to even bother figuring out more. I’m much more educated now and feel almost as if restricting is too easy, too fun. Will it become a problem? Maybe. But until then, and as long as I know we’re all bent on our own destruction anyway, I’ll share what I know, because I wish I would have known about some of these things the first time I decided to dive headlong into the pits of despair (‘:

I can share my favorite combos/meals in another post if anyone would like to see it! First, though, a few general rules I follow, as a sort of context to the masterpost:

1. Caloric intake matters first and foremost. It’s just the simplest way for me to track what I’m eating. (Now don’t do this, but) You could be eating the shittiest, sugariest, most processed diet on the planet but if you’re in a caloric deficit, you’re still going to lose weight.

2. All vegetables are safe. A vegetable is not out here making anyone fat or unhealthy. Certain vegetables, like potatoes, are denser in calories, so it’s just a matter of learning how to use them, but if that scares or triggers you, stay away! For me, I always try to maintain that plants are nothing to be afraid of. I’m neurotic enough without being afraid of the food that literally comes from the earth.

3. All fruits are safe. Moderation is more important to keep in mind when it comes to fruits versus vegetables, because fruit contains more sugar, which means more calories overall. But fruits are my favorite additions to breakfasts, or as sides/snacks later on in the day. It’s a little extra something to crunch/chew on, and all fruit is just so yummy.

4. There’s nothing wrong with a chocolate fix!!! Dark chocolate (the higher the percentage, the better!) has numerous health benefits because it contains a plethora of antioxidants, vitamins, and minerals. It can be high calorie, so enjoy it in moderation, but there is absolutely nothing I love more than taking my time on a lux little square of dark chocolate while I’m reading a book.

5. No eating after 10pm. (I know most people choose an earlier time, but I’m a college student in a stem field who walks from her apartment to campus, so I get home later than traditional dinner time most nights.)

6. No eating before 7am. (8am is preferable.)

7. Eliminate as many sugary, processed carbs as possible. They aren’t really satisfying your body, and consuming these kinds of foods while restricting often leads to uncontrollable bingeing.

8. Eliminate fried foods (unless you figure out an air frier for a cheat night or something).

9. If you’re going to focus on any macros/micros, focus on protein and fiber! Protein is greater sustenance; fiber makes you shit.

10. If you binge, you binge. It happens. It comes with the territory of ED’s. Your body is literally pre-programmed to react this way to starvation because it’s a self-defense mechanism, and for many people, it’s an emotional defense mechanism. Just make your best mental and physical effort to minimize damage. Screwing yourself into the ceiling and just eating more will make you feel cosmically worse. Try to catch yourself before saying “fuck it” and continuing to binge harder, because even you know you don’t really mean that, and you know you’ll hate yourself to the moon for it later. Take a deep breath, name a few of the five senses to ground yourself or whatever, and then walk away. Listen to some music. Chew some gum or start sipping on lemon water. And remember: one pound is 3,500 calories. You would have had to eat that much on top of your basal metabolic rate (how many calories your body burns just existing) to gain just one pound. Water retention can be flushed. Fat cannot be.

11. Drink at least two quarts of water a day.

12. Take your fucking vitamins. xoxo

Okay! Now that I’ve rambled enough, here’s the masterpost (:

🥗 vegetables 🥗

1 cup broccoli, chopped (31 cals)

9-10 baby carrots (30 cals)

2 stalks celery (15 cals)

5 garlic cloves (20 cals) / (great roasted in the oven or as a flavor edition! stuff also makes you shit like crazy depending on how much you eat)

1 cup kale (16 cals)

1 cup spinach (7 cals)

1 cup baby spring mix (7 cals)

1 cup cauliflower, chopped (27 cals)

1 medium/small white or red onion (41 cals)

5 mini yellow/Dino egg potatoes (110 cals)

1 medium/small sweet potato (110 cals)

5 asparagus spears (15 cals)

5 medium white or baby bella mushrooms (20 cals)

1/2 cup sliced water chestnuts (45 cals)

🍑 fruits 🍑

6 mini sweet peppers (60 cals)

1 medium green bell pepper (24 cals)

1 medium red/orange/yellow bell pepper (37 cals)

1/4 avocado (75 cals)

1 medium tomato (22 cals)

1 medium banana (100 cals)

1 medium apple (100 cals)

1 medium grapefruit (104 cals)

1 large orange (87 cals)

1 clementine orange (35 cals)

5 medium strawberries (25 cals)

1 cup blueberries, frozen or fresh (80 cals)

10 raspberries (10 cals)

10 grapes (20-30 cals, depending on size + size variation; one small/medium grape is usually around 2 calories)

1 kiwi (40 cals)

1 cup red cherries, frozen or fresh (80 cals)

1 small champagne mango (80 cals)

1 cup honeydew melon, diced (61 cals)

1 cup watermelon, diced (46 cals)

1 cup pineapple, diced (82 cals)

1 medium cantaloupe (186 cals)

2 medium medjool dates, pitted (110 cals)

🍞 grains 🍞

1/3 cup flour, wheat or white (152 cals // for use in mug cakes, personal pancakes, personal cookies, etc.)

2 slices Healthy Life wheat, honey wheat, or white bread (70 cals)

1 Country Hearth light bun (80 cals)

1 mini bagel (100-125 cals, depending on flavor+brand)

1 bagel thin (110 cals)

1/3 cup rolled or quick oats, dry (100 cals)

1 cup plain Cheerios (100 cals // 140 cals for honey nut)

1/2 cup rice, brown or white (108 cals, brown; 102 cals, white)

1 “Ole” X-Treme Wellness wrap, tomato basil, spinach, or traditional (50 cals)

🍗 meats 🍗

3 oz (about the size of your palm) boneless, skinless chicken breast, cooked (120 cals)

5 medium chicken fajita strips, frozen (110 cals)

2.5 Simple Truth Organic homestyle chicken tenders (170 cals)

1/2 can Good & Gather chunk chicken, canned in water (50 cals)

1 can Chunk Lite Tuna (90 cals)

11 medium Member’s Mark cooked shrimp (60 cals)

1 tilapia fillet (112 cals)

4-6 pieces thin-sliced deli ham or roast beef (60-70 cals, depending on brand)

4-6 pieces thin-sliced deli chicken or turkey (50-60 cals, depending on brand)

🧀 dairy / imitation dairy and animal products 🧀

1 medium egg (66 cals // 78 cals for large)

1 tbsp I Can’t Believe It’s Not Butter, light buttery spread (35 cals)

1 tbsp Blue Bonnet, light buttery spread (40 cals)

1 tbsp Blue Bonnet, buttery stick (60 cals)

1 slice Kroger fat-free American cheese slices (30 cals)

1 stick Sargento Light mozzarella string cheese (45 cals)

1/4 cup shredded fat-free mozzarella cheese (45 cals)

1 slice Sargento Ultra Thin cheese, Swiss, provolone, pepper-Jack, sharp cheddar, or Colby-Jack (40-45 cals)

1 cup unsweetened almond milk, vanilla or original (30 cals)

1 cup Silk unsweetened cashew milk, vanilla or original (25 cals)

1 cup Silk unsweetened coconut milk (40 cals)

1 cup Almond Breeze unsweetened chocolate almond milk (40 cals)

2 tbsp sugar-free International Delight or Kroger coffee creamer (30-40 cals, depending on flavor and flavor’s brand)

1 Kroger Carbmaster Yogurt, any flavor (60-80 cals, depending)

1/2 pint Favorite Day low calorie protein ice cream, Mint Cookies n’ Cream (180 cals)

1/2 pint Favorite Day low calorie protein ice cream, Cookie Dough or Mocha Coldbrew Coffee (185 cals)

1/2 pint Favorite Day low calorie protein ice cream, Chocolate Peanut Butter or Mini Donut (190 cals)

1/2 pint Favorite Day low calorie protein ice cream, Caramel Maple Bourbon Pecan Pie (205 cals)

additional: any protein ice cream brand is a great dessert choice and so unironically delicious! I just listed Target’s because it’s cheapest, cost-wise, but Halo Top, Frozen Farmer, Enlightened, etc. -- they all market low calorie ice creams for anywhere between 270-470 cals per pint, depending on which flavor and brand.

🍚💰 god-send diet foods 💰🍚

1 bag shirataki noodles (20 cals)

1 cup shirataki konjac rice (30 cals)

1 pint Frozen Farmer sorbet, peach, strawberry, honeydew, watermelon, or mango (70 cals)

1 pint Frozen Farmer sorbet, strawberry lemonade (80 cals)

1 pint Frozen Farmer sorbet, raspberry (90 cals)

Walden Farms syrups, chocolate, caramel, pancake, maple walnut, strawberry, blueberry, etc . (0 cals)

Walden Farms dressings and sauces, Ranch, Buffalo Ranch, Caesar, Thousand Island, Chipotle Ranch, Bacon Ranch, Creamy Bacon, Italian, French, Honey Dijon, Balsamic Vinaigrette, Spicy Buffalo Vinaigrette, Super Fruits Balsamic Vinaigrette, Raspberry Vinaigrette, etc. etc. etc. (0 cals; there are literally endless flavors and all of them are zero calories. No joke. Look it up, order some on Amazon, Kroger and Walmart carry the most popular flavors)

Walden Farms coffee creamers, vanilla, mocha, peppermint, caramel, hazelnut, etc. etc. (0 cals; these might need to be ordered on their website or on Amazon)

Diet Soda, any flavor or brand (0 cals, obv)

2 tbsp Great Value peanut butter powder (50 cals // PB Fit = 60 cals per 2 tbsp)

Stevia or erythritol sweeteners (0 cals)

PICKLES!!!!!!!! (0 cals)

🥨 munchies 🥨

1 cup SmartFood white cheddar popcorn (70 cals // moderation)

1 cup Skinny Pop popcorn (39 cals // moderation)

18 mini twists, Rold Gold fat-free pretzels (110 cals // moderation)

23 twists, Clancy’s Everything-Pretzel Slims (110 cals // moderation)

3 Twizzlers (100 cals // moderation)

2 Zachary’s Thin Mints, mini dark chocolate peppermint patties (65 cals // moderation)

1 Brach’s Candy Cane (50 cals)

2 Hot Cocoa Kisses (36 cals)

2 Cherry Cordial Kisses (40 cals)

1 square 85% Lindt dark chocolate (58 cals // moderation)

1 X-Treme Wellness wrap, cut into 8 slices and salted+baked into tortilla chips, with 1/4 cup salsa (75 cals) or 2 tbsp Good & Gather queso blanco dip / Tostitos salsa con queso dip (90 cals // moderation)

1 slice Healthy Life bread, toasted and with 2 tsp I Can’t Believe It’s Not Butter! buttery spread, garlic+onion powder, and some salt (60 cals) OR toasted and with 1 slice Kroger fat-free American cheese, melted (65 cals)

1/2 medium banana or apple with 1 tbsp PB Fit powder + 2 tbsp Walden Farm’s pancake syrup for PB drizzle (80 cals // other sugar-free syrups add 5-15 cals, ex. Maple Grove [5], Log Cabin [10], Kroger brand [15], etc.)

2 slices deli rotisserie chicken / turkey, thin-sliced, spread w 1 tbsp Kroger fat-free cream cheese, rolled around 1 baby dill pickle (40 cals // without cream cheese, 25 cals // don’t knock it till u try it😒😒unless u just don’t like pickles lol)

10 strawberries and Walden Farm’s chocolate syrup (50 cals)

1 sugar-free Jell-O cup (10 cals)

1 sugar-free pudding cup (60 cals)

🧂🥫 other sauces / dips / condiments / ingredients 🥫🧂

Mustard, yellow, Dijon, or spicy brown (5-10 cals per tsp, depending on brand)

Miracle Whip Lite (20 cals per tbsp)

Stubb’s Sugar-Free Smokehouse BBQ sauce (10 cals per 2 tbsp)

Prego Marinara No Sugar Added (60 cals per 1/2 cup)

Chi-Chi’s Salsa (40 cals per 1/2 cup)

Tostitos Salsa Con Queso dip (40 cals per 2 tbsp)

Good & Gather Queso Blanco dip (40 cals per 2 tbsp)

Any sugar-free or fat-free dressing!! Just check labels.

Maple Grove sugar-free maple syrup (5 cals per 2 tbsp)

Cocoa powder (10-20 cals per tbsp, depending on brand and purity of cocoa)

Dark spices are said to speed up the metabolism, and they also allow your brain and stomach to feel more sated after eating, so use lots of seasonings! Plus, flavor :P (chili powder, paprika, cayenne, red pepper flakes, cinnamon, nutmeg, allspice, cloves, etc.)

I hope you all found this post to be useful in some way, or maybe inspiring or motivating! If anyone has anything they’d like to add, don’t hesitate to reblog with your own list of favs. I plan on adding to this if I find anything new or remember something I might’ve glossed over when writing it.

That’s all for now. Stay hydrated and take your vitamins angels❣️

[9i9i-etc]

purple mealspo 🍇

highly recommend yogurt melts for peeps with a sweet tooth, it's low cal and comes in tons of flavours; you can make it at home too <3

[passionfruitmal]

How can i stop eat lmao

[softkillerz]

30 sierpnia 2024 (dzień 2)

W@ga: 68,5

Dziś również pracowity dzień, zebrałam 130pkt! 2 września umówiłam się na paznokcie :3

Zmuszam się póki co do jedzenia śniadań przy kawie, nie widzę jakiejś szczególnej różnicy w samopoczuciu, ale zawsze krok jakiś do przodu, zrobiłam po raz pierwszy ogórki po koreańsku i są takie mid ://

Oprócz góry sprzątania i gotowania, pracy w ogródku pograłam sobie w minecrafta, co raz bliżej bicia smoka ᕦ(•̀_•́)ᕤ

Agatka pomagała w zbieraniu jabłek!!

Śniadanie: wafle ryżowe z serkiem topionym, ogórek, pomidorki Lunch: kawa 2x Obiad: pierogi z mięsem i okrasą Kolacja: Jabłko, nektarynka, szynka, feta i oliwki

[kelaaaa8888]

Hi guys.

I wanna kms. I’m ugly and want to hurt myself. Pls give me tips. #

[ghostincalories]

low cal starbucks drink: ♡

- get a grande green tea latte

- sub almond milk

- one scoop of matcha

- 3 pumps of sugar free vanilla

macros: 1p/4f/10c

it’s only 80 cals!

[facciocosevedogentex]

i’m speechless, - 2 kg in four days!

[skinebride]

I’m Back …

A little update. Weight loss journey is back on and I need to be held accountable. I’m getting married in less than 3 months.

For years I was 56kg desperate to get to 45kg. I only got to 51kg then my weight rocketed to 72kg. I got serious and managed to get down to 49kg. Again life happened and I’ve some how ended back up at 70kg.

Let’s see how low I can go before I become a MRS.

[femmefatalevibe]

Femme Fatale Guide: Tips For Mindful, Healthy Eating

Be mindful of the foods you keep at home: While I'm not a fan of restriction (especially of entire macronutrients), know yourself well enough to help yourself prevent binging on trigger foods that you start overeating when stressed, tired, etc. My rule of thumb is if I would be uncomfortable having 2 servings of something in a sitting, it doesn't belong in my fridge/freezer/pantry. Keep those treats for socializing or outside of the home.

Discover a selection of healthy meals, snacks, and staple items you love: Physical, nutritional, and emotional satisfaction are all essential to keep your cravings in check. Consider the 5 or so lunches/dinners you love and 1-3 breakfast options, at least 1-2 sweet and savory snacks (like fruit, popcorn, edamame, etc.) to create a simple rotation to keep you satisfied throughout the week. Experiment with different recipes/produce/spices/low sugar & low-fat condiments and seasonings to find what combinations taste the best to you.

Check-in with yourself before eating: Ensure that you're eating due to true hunger rather than feelings of boredom, stress, sadness, etc. If you have the urge to emotionally eat, try to get moving by shaking your arms, dancing around your room, taking a walk, etc. for at least 5-10 minutes before considering getting something to eat.

Enjoy mindful eating: Eat with as few distractions as possible. Take your time to enjoy the food. Take small bites, put your utensils down between bites, and chew slowly. Check in with yourself throughout the eating experience to reconnect with your hungry cues as you get through the plate or bowl of food. See if your hunger is decreasing and how full you feel throughout the experience. Make eating its own separate and enjoyable activity whenever possible.

Have indulgent teas, coffees, and fruit water on hand: Eat if you're truly hungry. But, for the times you're bored or stressed, having a vanilla or cinnamon tea, a cup of cold brew, or a lemon/fruit-infused water can satisfy your desire for some palette simulation

Don't get into a binge-restrict cycle: Allow yourself to eat when you're truly hungry, otherwise, you will overcompensate at a later date. A good litmus test to see if you're truly hungry is to reflect on whether multiple food options could satisfy your current desire for food. If only one food or unhealthy options sound desirable, you're probably experiencing a craving rather than true hunger.

Stay hydrated & get enough sleep: Drinking enough water and a full night's rest are essential to prevent energy crashes that increase your hunger and decrease your inhibitions to give into stress binges or choose unhealthy options. Always keep a glass of water by your side when working, watching TV, etc. to prevent dehydration or a general lack of fluids. Give yourself a loose sleep schedule with an hour or so grace period for your ideal bedtime and wake-up time for the workweek and the weekends.

Ensure you're meeting all of your vitamin requirements: Your body will naturally feel sluggish and more susceptible to cravings if you're not getting enough of certain nutrients on a regular basis. I always supplement with B12 and vitamin D as someone who's been vegan for over a decade. Make sure your diet incorporates nutrients like iron, magnesium, and zinc (common nutrient deficiencies).

[firmflexing]

Smack about Diets.

Smack is a mini podcast in which I try to tackle topics with common sense and logical reasoning, without bad intentions or ulterior motives. If a take happens to align with any political, religious or other kind of ideology, that is purely coincidental. It will inevitably upset someone, but please hear me out and remain civil.

[skinny-h0e]

I shall starve

[foodiesonly]

Discover the Power of Fortified Foods for a Healthier Lifestyle! 🥦✨

Did you know that fortified foods can make a huge difference in meeting your daily nutritional needs? 💪 These foods are enriched with essential vitamins and minerals to help support your body, especially when your diet needs an extra boost. From calcium-fortified orange juice to iron-enriched cereals, there are plenty of tasty and nutritious options to choose from!

Why Fortified Foods Matter:

Boost Nutrient Intake: Ideal for those who may have dietary restrictions or nutritional gaps.

Support Immune Health: Fortified foods often contain vitamins like D and C, which help strengthen your immune system.

Promote Bone Health: Many foods are enriched with calcium and vitamin D, crucial for maintaining strong bones.

Explore how simple changes to your diet can lead to a healthier, balanced lifestyle. Eating well never tasted this good! 🍎🥣✨

#FortifiedFoods #NutritionTips #HealthyEating #VitaminBoost #Wellness #HealthyLifestyle #FoodieLife #BalancedDiet #Superfoods #FoodForHealth #HealthyLiving #EatWell #FoodFacts #DietTips #NutritionMatters