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verynormaleatinghab1ts · 2 months ago

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Master list of everything I do/have done for wɛight lºss:

For context: I've had an ɛd since the beginning of 2022 (though possibly longer?) and have had a lot of trial and error in that time. I am currently at my all-time lowest wɛight and this is my third or fourth rɛlapse. My heavıest ever was ɓmi 25. For this rɛlapse my start was ɓmi 23 at the beginning of August and now I'm down to ɓmi 18.7 as of October. This is gonna be a very thorough master list of all the stuff I keep consistent at to lºse wɛight.

1. Hydration:

Ik you are hearing this for the umpteenth time but DRINK SO MUCH WATER. I probably drink anywhere from 70-100 oz of water a day. You should drink at least HALF YOUR BODY WɛIGHT IN OUNCES of water every day (120 lbs = 60oz water minimum). Whenever my cup is empty I refill it asap or drink sparkling water which I LOVE. The reasons for this are obvious, it takes up stomach space, fends off hunger pangs, hydration, yada yada hopefully you know what water is and does.

2. Other drinks:

I very scarcely consume liquid cªlories. If I want a drink with more flavor, sparkling water, unsweetened tea, or (very rarely) zero/diɛt of whatever soda I'm craving. I don't like energy drinks/coffee but those work as well.

That being said, I still allow it sometimes (meaning if my cªlorie budget allows for it). For example, my favorite drink is AriZona green tea, which is not very high in cªlories if you find the right portion size. The bottles are 160 cªls each, and they sell regular 12 oz cans for 80 cªls each. It's all about portion sizes, even for drinks!

Otherwise, I don't drink a lot of juice or soda anyway. If I do want juice, I try to get it in pouch/can/bottle form instead of from the jugs so they are pre-portioned and I don't have to wɛigh it out to calculate cªls. I have some compulsory thing that I feel the need to CHUG every drink I have, so this helps keep me from gulping down half a gallon of sugar water and is still within my budget. I don't drink protein shakes really, but if it's within your budget, there's no reason not to (especially as a meal replacement).

For alcºhol… sometimes I let myself splurge on cªls a little bit bc these days I only drink if I'm REALLY going through it (bc cªlories got me trippin' so hard I kind of stopped being an alcºholic), but otherwise, I hardly drink at all anymore. When I do, I'll do shots of whatever liquºr I've got atm. 90-100 cªls a shot is atrocious but on an empty stomach, it'll hit quick. Other options I've utilized include hard seltzers, liquºr in diet soda/watered-down juice, or spiked teas. Lower in cªls than other things (generally) and good for someone with a lower alc tolerance. I love beer and wine but it's just not effective and too high cªl if I'm looking to get smashed.

3. Apple Cider Vinegar:

Pretty much since I developed an ɛd, apple cider vinegar has been involved in some form or another. I should also mention that all of these methods have helped a lot with my acne (which was my main excuse for why I was always consuming these things so often). *I DONT ACTUALLY KNOW IF IT DOES ANYTHING BUT I WILL ALWAYS TAKE A WɛIGHT LºSS PLACEBO IF IT WORKS*

At first, I would take shots (2 TBSP or 1.5 oz) of it in the morning every day, usually just alongside water or tea (though I never personally minded the taste that much). I wouldn't recommend this method since it definitely irritates your teeth/mouth/throat/stomach after prolonged use, and makes your stomach hurt if you don't take it with enough water.

Next, I tried ACV gummies. The downside, is these do have cªls (I think about 20 or 30 for 2 pieces?) and unfortunately I found them delicious so they were always tempting me from my bathroom cabinet. Also, they were pricey and inconvenient since I'd always forget to ɛat them in the morning.

Now I take ACV capsules since I prefer to just swallow pills over chewing up a sticky little gummy every morning. No cªls, no taste, quick and easy, MUCH cheaper. I take 2 in the morning and 2 at night, but DO NOT start with that many because it will hurt your stomach. Start with just one in the morning and increase from there.

4. Intake:

I want to make it very clear that ɛating ANY amount under your BMR (basal mɛtabolic rate) will result in wɛight lºss, and this can be calculated on various websites. You don't have to ɛat under 1000 to lºse. You could ɛat OVER 1000 and still lºse. Please use your best judgment to find the right amount for your needs.

I don't track/count net cªlories (cªlories after subtracting cªlories burned), only the total amount of cªlories I CONSUME. I may bump it up a little *very sparingly* but I've maybe only done that 3 or 4 times in the past three months, and never any more than my maintenance cªlories. For me, 500-800 range is just enough to keep me from going insane while still consistently dropping a good amount of wɛight every week. And I don't track seasonings at all because that's literally dumb lol. If using enough salt and pepper to kill a small child will get you to fill up on broccoli instead of bınging on chips who gaf. It'll be >5 cªls regardless, you'll burn that many cªls just sprinkling it in and chewing.

5. Tracking cªls:

I track everything I eat and I wɛigh out my fºod pretty frequently, but usually only for things like meat, dairy, or high carb/sugar foºds. 5 or 10 extra grams that I would let slide before could add a lot more cªlories than you realize (and mostly from fªt or sugar 😧). I don't bother wɛighing out low cªl foods usually, I just make rough wɛight/volume measurements. I usually overestimate my cªls and still end up ɛating below my budget anyway. As someone who would wɛigh out every single little thing that went into my body (including water) to the hundredth decimal gram, being obsessive about it will drive you insane and you will risk a miserable bınge/rɛstrict cycle. It's stressful and annoying and you will still lºse wɛight if you don't.

I don't track/care about my macrºs at all. I do try to ɛat more protein than bread and sugar when I can, but I don't really prioritize it. I would recommend that you do though, PRIORITIZE PROTEIN AND FIBER because these keep you full for longer and will help you to feel less tired from undɛrɛating.

6. Fªsting/OMªD:

What I feel has been absolutely key to my success has been fªsting and OMªD (one mɛal a day). I fªst a minimum of 20 hours every day and only ɛat dinner (because it's required in my house) + a small snack (usually an apple 🤤). My dinners range anywhere from 200-600 cªls and I never let my snack go over 200 cªls. This keeps me full through the night, and throughout the day I tend to keep myself so busy that I forget to ɛat anyway.

Once (sometimes twice) a week I will do a fªst anywhere between 40-50 hours but I would recommend 24-36 hours for someone who does not fªst for long periods as often since this has had a lot of negative side effects for me (fainting, dizziness, nausea, vomiting, stomachache, headache, low blood pressure, spikes/drops in heart rate, weakness, exhaustion). A lot of my issues come from overproduction of stomach acid, dehydration, and general shitty blood circulation. If you do want to fªst for longer periods, here are my tips:

Constantly be drinking water and stay super hydrated.

Chew gum, this produces saliva and reduces acid production.

Absolutely NO carbonated drinks, this will INCREASE acid production!

Extremely light to NO exercise (I break this rule a lot 😓), conserve your energy while fasting.

Drink hot liquids (tea, coffee, water) in the morning, this keeps me from getting nauseous and lightheaded throughout the day.

My body cannot handle any pills/vitamins on an empty stomach, so take with caution (obv don't do this if you take medication you're required to take with food)

Overall reduce stimuli like lights, sounds, temperatures, and smells. These usually make my side effects much worse and cause me to get sick more often (but I also have autism so that may factor).

Keep yourself occupied, preferably something with your hands. I get a lot done with school and a lot of my hobbies like writing, puzzles, painting, etc. I also deep clean and organize things around the house frequently which keeps me occupied for a couple hours.

7. Exercise:

In the past, I had a pretty bad exercise ªddiction whenever I would be deep in my ɛd, and honestly, it didn't help much at all. It made me extremely tired and sore all the time and it led me to bınge often because I told myself it would "cancel out". Exercise does not contribute to wɛightlºss as much as people think it does, since wɛightlºss is primarily done through your diɛt. Now, I exercise once or twice a week (if at all), and this is the most wɛight I've ever lost and KEPT OFF, so slowing down on the exercise has really helped me a lot. I primarily do cardio like walking, stairmaster, playing sports, home workouts etc., but nothing super intense. I only aim to get over 2000 steps a day and am pretty sedentary because of school.

8. Actual foods I eat:

Disclaimer: Outside of ªna, I also have dealt with ARFıD/super picky ɛating my whole life, so this list won't be super varied and relatively basic.

First things first, take multivitamins/supplements. Especially Iron, Calcium, Vitamin B12, and Vitamin D. I prefer capsules, but if gummies, drink mixes, etc are easier DO THAT. These are essential vitamins and minerals that will keep you from feeling like walking dead.

Protein: I have never ɛaten pork, and I very scarcely ɛat beef or lamb. I pretty much only ɛat chicken/turkey for everything which is leaner and higher in protein than other meats. I don't like/ɛat seafood or tofu, but that's also an option. I fucking LOVE eggs they're one of my favorite foºds, plus decently low cªl, protein, filling, and delectable in any form. I really really like nuts as well (esp cashews) but it's very rare I get to ɛat them because they are so high cªl 😓 However if you do they're a good source of healthy fªts and protein! I save it for special occasions.

Veggies/fruits: I ɛat A LOT of fruits and veggies bc I try to incorporate several into any foºd I make. Cooking pasta? Fill it with veggies. Stir fry? 90% veggies. Literally anything else? Half my plate is veggies. Volume ɛating is a lifesaver. It keeps me full, adds fiber and vitamins to my diɛt, and is low cªl because they're mostly water, so I ɛat them as much as I want. The fruits/veg I ɛat the most: spinach, kale, lettuce, cabbage, fresh herbs, tomatoes, peppers, onion, broccoli, green beans, ginger, bok choy, carrots, apples, raspberries, blackberries, blueberries, strawberries, grapes, melon, citrus, bananas.

Dairy: Low fªt, skim, or 0% fªt dairy products are always the go-to, you get the same result for whatever you're subbing it for. I haven't drank cows milk since I was a wee child because it's disgusting and I don't really ɛat any dairy other than cheese, so making this swap wasn't very difficult for me. I do try to limit dairy as much as I can though because it is so high in fªt and cªlories. If a recipe has butter or cream I try to leave it out or use as little as possible.

"Breads": I still ɛat things like pasta, tortillas, rice, and regular bread frequently, just in small amounts. And I will almost never double up on 'breads' (like having a bread roll and pasta together). I try to ɛat protein pasta over regular to at least get some benefit from it since it is so high cªl. Lower cªl options you can have a little more freely are anything keto or gluten-free/vegan options. Sometimes if I want toast or a sandwich I will cut one slice of bread in half so I have two very thin slices and it tricks me into thinking I ªte more than I really did. I really love instant noodles but unfortunately they are very high in cªlories so I haven't ɛaten them in a very long time ☹️. Instead I ɛat rice noodles or instant pho since it's pretty low cªl compared to the fried wheat noodles.

9. Junk food swaps/junkorɛxia:

Okay I know you just saw the big list of "healthy" foods but I am a junkorɛxic to my CORE. I love sugar, I love desserts, I love bread, I love cheese, I love chips, I love fast foºd, all of the worst highest cªlorie garbage you can think of. I still ɛat these things from time to time believe it or not, but now we're going back to portion control. Brownies are one of my favorite treats, and I still get to have them if it's *within my budget*. I can still have bread, and chips, and cookies etc, as long as it's *within my budget*. You don't necessarily have to completely cut these things out, because I know when I do, I go crazy and bınge on all of these foºds eventually. Even still, I don't ɛat these fºods very often because I found lower cªl swaps!

I'm not going to try to lie to you and tell you "if you want potato chips ɛat baked broccoli or seaweed instead ❤️" because that shit is WACK and not at all like chips. Here are some swaps I make for most of the garbage I usually would ɛat for the fellow junkorɛxics:

N!CKS/halotop ice cream, zero sugar popsicles/bars: lowest cªl ice cream flavors of N!CKS ice cream are around 1 cªl per gram! I like these because they feel less heavy in my stomach than regular ice cream, and taste more like frozen yogurt anyway 🤤. I haven't actually tried halotop but I assume both brands are similar. Popsicles I can't ever tell a difference, it's just flavored with ice sugar or flavored ice with no sugar, neither are super high cal.

Sugar-free jello and pudding: self-explanatory, taste very very close to the regular to me so I don't even realize a difference! I hate yogurt but zero sugar greek yogurts would work too if you're into that. I use this as a swap for jellos/puddings/ice cream.

Baked chips, savory rice crisps, popcorn: baked chips are lower cªl and lower in fªt by weight, but they taste way different from the regular so don't expect them to be the same. Rice crisps are super low cªl compared to chips and come in a lot of flavors (I like these better than regular chips most of the time bc they're crunchier). Popcorn (even the buttered or other flavors) isn't as high cªl as I assumed it was! Plus it's high volume and filling, bc I know my ass cannot finish a whole bag of microwave popcorn to myself.

Sweet rice cakes, fiber one bars, graham crackers, cinnamon raisin bread, frozen waffles or pancakes (ordered low–high cªl): These are my replacement "baked goods" because that is something I crave a lot. I know most of these aren't at all like cookies, but it works for me personally and I can fit them into my small-ish budget regularly without having to bake everything myself all the time. Even outside of having an ɛd I've always loved rice cakes, so regardless I ɛat them a lot, low cªl, CRUNCHY, cheap. Fiber one bars are like 60-90 cªls + fiber ofc. Graham crackers are 130 cªls for 2 sheets. Cinnamon raisin bread is 90 cªls a slice (personal fav). Frozen waffles/pancakes are usually around 200 cªls a serving.

Sugar-free candy/other: I think it's good to assume any candy that's keto or dairy/sugar-free will be lower cªl than the regular version. I don't really ɛat a lot of candy day-to-day but whenever I crave it I go for granola or fiber one bars, or have a small amount of dark chocolate instead. If I'm craving sour candy, I'll have fruit, jello, fruit gummies, or drink juice. These aren't very good or direct swaps, but I tend to crave flavors and textures more than specific fºod items (if that makes sense). But regardless, if I have enough cªls leftover, I just ɛat the real thing lol.

10. Cook your own food:

Cooking for myself 99% of the time has been crucial for my wɛightlºss. I'm able to wɛigh and portion out all my ingredients accurately to get exact cªlories for anything I make. Plus this way I can throw tons of vegetables into whatever I make to give it more volume/nutrition.

I also cook for my whole family, which means they constantly have high cªl requests for what they want me to make like pastas, fried foºds, burgers, etc. If I know for certain it will fit into my budget, I'll just ɛat it (with much difficulty) so they don't get suspicious. However I'll also swap/remove the super high cªl parts in recipes completely and other times I will add all the high cªl stuff to just their portions and keep a 'clean' portion for myself.

I will pretty much never get take out unless my whole family is getting it, and even then, I try to just have leftovers or cook my own meal instead. If I HAVE to get take out, I try to get the lowest cªl thing I possibly can.

11. Avoiding bınges/munchies:

Out of everything, I would say avoiding bınges is the hardest psychological aspect to get past. I smºke 🍃 every night to sleep, so I be getting the munchies really bad sometimes, and sometimes it feels like there's only so much to do before my brain goes "fuck it" and starts ɛating everything in sight. These are basic, but here are the things that have worked the best for me consistently:

Sparkling water/flavored diɛt drinks. You get the satisfaction of having some sort of flavor on your tongue without the consequences of ɛating, and takes up room in your stomach to trigger fullness hormones.

Gum (especially mint flavor) tricks my brain into thinking I'm ɛating something + mint works as an appɛtite suppressªnt.

Staying busy is the biggest thing, always be doing something that is tedious or involves a lot of focus. I'm very easily distractable regardless, but the second I've really set my attention to one thing, I don't think about anything else. Read/listen to a book, get out of the house and wander for a bit, go for a drive, watch a movie, do a craft, online window shop, play a computer/mobile game, clean/organize. I will very frequently leave my house to wander aimlessly around a store just to get away from any fºod.

When in doubt, sleep it off. At night especially, I'm too lazy to really do all that much so if I feel like I'm going to lose my grip on reality, spark up another bowl and pass tf out. Can't ɛat if I'm sleepin'!

Chɛw/Spıt: I feel like this used to be more popular with ɛd ppl a few years ago but I hardly see anyone talk about doing it now. I do this mostly with mɛals I don't want to ɛat when I'm fªsting or with all the trash I would want to bınge on and it honestly works really well for me! You do probably end up consuming a very small amount of the cªlories, but I always make sure to spıt everything out really well and rinse my mouth/brush my teeth right after.

And that's all I think. Thank you for reading! I spent a lot of time on this so reblogs are appreciated! I hope some of this is at least somewhat helpful to anyone. If y'all have any questions, reach out! Please stay safe, help is always out there whenever you need it. Cheers!

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