#how to calculate fat loss

[gofitnesspro]

How to Track Your Weight Loss: Tips and Techniques

Track Your Weight Loss: Losing weight is a common goal for many people. Whether it’s for health reasons or just to feel more confident in your own skin, shedding unwanted pounds can be a challenging yet rewarding experience. One key aspect of any successful weight loss journey is tracking your progress. In this article, we’ll explore some tips and techniques for tracking your weight loss and…

[wellness-4-life]

How to Calculate Your BMI and Stay on Track for Effective Weight Management

How to Calculate Your BMI and Stay on Track for Effective Weight Management

Weight management may sound like a hurricane task, but it really is not. Weight management is all about finding the right balance and creating harmony within your body. It’s about acquiring a pattern of living that you can apply easily in your life, be it losing weight, maintaining it, or just putting more focus on your healthy lifestyle. It is about making small and doable changes in daily life, rather than huge ones that are hard to follow. Continuity acts as the magic mantra.

Now, let's go into details of everything that one should know on weight management-from how to calculate BMI to weight loss diets and weight loss supplements. Let's dive in and find out how you can maintain a healthy BMI while feeling your best.

How to calculate Body Mass Index (BMI)?

The Body Mass Index, or what many refer to as BMI, is an immediate way of determining if one's weight range is healthy in relation to their height. It is one of the most popular tools to help with weight management, as it gives one a rough estimate which helps the individual determine whether their weight ranges from underweight, normal weight, overweight, or obese. To calculate your BMI, all you have to do is divide your weight in kilograms by your height in meters, squared. Or, if math isn't really your thing, just take your height and weight and input those into any BMI calculator online, and it does all the work for you.

Here's a quick rundown of the categories that comprise BMI:

• Underweight: Less than 18.5

• Normal (Healthy Body Mass Index): 18.5 - 24.9

• Overweight: 25 - 29.9

• Obese: 30 or higher

A normal Body Mass Index ranges from 18.5 to 24.9, but remember, it is just an approximate guide. It does not consider variables such as muscle mass or where your body holds its fat, so take it with a grain of salt.

Some Effective Weight Loss Diets

Various weight loss diets work for different people in their quest to shed off excess body fat. The Mediterranean Diet is based on whole foods: fruits and vegetables, lean proteins, and healthy fats like olive oil that are contributory to a healthy heart and help in losing weight. On the other hand, keto or low-carb diets minimize carbohydrate intake to force your body to switch into fat-burning mode for energy; thus, acting as fat burners. Intermittent fasting involves eating and then fasting to boost metabolism to burn more fat. The same plant-based diet, heavy in vegetables, grains, and legumes, could afterwards allow weight loss because the foods are so high in fiber and nutrient-dense. Picking a diet to which you can adhere and combining it with suitable exercises can help you succeed in your weight management journey.

Do Weight Loss Supplements Help?

If one is trying to shed some pounds, or faster, for that matter, then the question will arise of whether weight loss supplements can speed this process. Honestly, it can help, but they aren't magic pills. Supplements really pay off when mixed with healthy eating and a consistent exercise routine. Here's a rundown of common active ingredients in supplements:

1. Fat Burners: These will also help to increase one's metabolism and give them that added energy to burn fat. Many of them contain caffeine or green tea extract, which gives your body that extra ability to break down fat during workouts.

2. Appetite Suppressants: These are designed to make you feel fuller longer and allow you to avoid the desire to snack between meals. More often than not, fiber supplements help your digestion and promote fullness.

3.Protein Supplements: If you are engaged in weight training, protein is key to building and recovering muscles. Protein shakes or bars can also make you feel full more quickly, thus helping to stay within your calorie intake.

4.Carb Blockers: These are supposed to block some of the carbs from being digested in your food. Some people swear by them, but again, they are not an excuse to indulge in high carbohydrate foods or meals.

It is always advisable to consult your doctor before taking any type of supplement to ensure it doesn't cause harm or contradict the plan chalked out for your well-being.

How to Maintain a Healthy BMI?

Once you have reached your weight goals or found your normal body mass index, how exactly do you maintain it? The answer isn't going on some wild crash diet or omitting entire food groups. Rather, this involves creating habits that one can sustain for a long period of time. Here are a few tips that would help an individual stay on track:

1. Eat Balanced Meals: Fill your plate with a variety of whole foods-plenty of fruits and veggies, lean proteins, and healthy fats. Limit heavily processed foods and sugary snacks.

2. Stay Active: Exercising is the key to keeping weight off. This can be walking, yoga, swimming, or going to the gym; just find things that you like to do so it will not be a chore.

3. Watch Your Portions: Yes, even healthy foods can cause you to gain weight if you eat too much of it. Pay attention to your portion sizes, eat slower and stop eating when you are about 80% full.

4. Hydrate: Drinking water throughout the day keeps you hydrated and can even help to control your hunger. Sometimes, when we feel hungry, what we really need is to drink more.

5. Check in Regularly: Every once in a while, check your weight or BMI to make sure you stay within the right range. If your number goes up or down, change your diet or activity level to maintain your healthy BMI.

Conclusion

Weight management is all about finding that special balance that clicks for you and falls somewhere between losing weight or keeping it off and health in general. Learning how to calculate BMI, following some very effective weight loss diets, putting in efforts to maintain your physical fitness, and considering the use of weight loss supplements will create a routine to make you feel your very best.

That is what consistency can do for you, and it is just these little achievable changes that will do more for you in the long run than quick fixes through diets or workout plans. So, take your time and enjoy your journey, celebrating your progress as time goes on.

[fatliberation]

hi, i'm a fat person who is just starting to learn to love and appreciate my body and i'm very new to the fat community and all that.

i was wondering if you could maybe explain the term ob*se and how it is a slur. i've never heard anything about it being a slur before(like i said, i'm very new here) and was wondering if you could tell me the origin and history of the word or mayy provide links to resources about it? i want to know more about fat history and how to support my community but i'm unsure of how to start

Welcome!

Obesity is recognized as a slur by fat communities because it's a stigmatizing term that medicalizes fat bodies, typically in the absence of disease. Aside from the word literally translating to "having eaten oneself fat" in latin, obesity (as a medical diagnosis) straight up doesn't actually exist. The only measure that we have to diagnose people with obesity is the BMI, which has been widely proven to be an ineffective measure of health.

The BMI was created in the 1800s by a statistician named Adolphe Quetelet, who did NOT sudy medicine, to gather statistics of the average height and weight of ONLY white, european, upper-middle class men to assist the government in allocating resources. It was never intended as a measure of individual body fat, build, or health. 

Quetelet is also credited with founding the field of anthropometry, including the racist pseudoscience of phrenology. Quetelet’s l’homme moyen would be used as a measurement of fitness to parent, and as a scientific justification for eugenics.

Studies have observed that about 30% of so-called "normal weight" people are "unhealthy" whereas about 50% of so-called "overweight" people are “healthy”. Thus, using the BMI as an indicator of health results in the misclassification of some 75 million people in the United States alone. "Healthy" lifestyle habits are associated with a significant decrease in mortality regardless of baseline body mass index.  

While epidemiologists use BMI to calculate national "obesity" rates, the distinctions can be arbitrary. In 1998, the National Institutes of Health lowered the overweight threshold from 27.8 to 25—branding roughly 29 million Americans as "overweight" overnight—to match international guidelines. Articles about the "obesity epidemic" often use this pseudo-statistic to create a false fear mongering rate at which the United States is becoming fatter. Critics have also noted that those guidelines were drafted in part by the International Obesity Task Force, whose two principal funders were companies making weight loss drugs. Interesting!!!

So... how can you diagnose a person with a disease (and sell them medications) solely based upon an outdated measure that was never meant to indicate health in the first place? Especially when "obesity” has no proven causative role in the onset of any chronic condition?

There is a reason as to why fatness was declared a disease by the NIH in 1998, and some of it had to do with acknowledging fatness as something that is NOT just about a lack of willpower - but that's a very complicated post for another time. You can learn more about it in the two part series of Maintenance Phase titled The Body Mass Index and The Obesity Epidemic.

Aside from being overtly incorrect as a medical tool, the BMI is used to deny certain medical treatments and gender-affirming care, as well insurance coverage. Employers still often offer bonuses to workers who lower their BMI. Although science recognizes the BMI as deeply flawed, it's going to be tough to get rid of. It has been a long standing and effective tool for the oppression of fat people and the profit of the weight loss industry.

More sources and extra reading material:

How the Use of BMI Fetishizes White Embodiment and Racializes Fat Phobia by Sabrina Strings

The Bizarre and Racist History of the BMI by Aubrey Gordon

The Racist and Problematic History of the Body Mass Index by Adele Jackson-Gibson

What's Wrong With The War on Obesity? by Lily O'Hara, et al.

Fearing The Black Body: The Racial Origins of Fat Phobia by Sabrina Strings

[pinkliptint0617]

Everything You Need To Know About Weight Loss

food is energy, calories are the units of how that energy is measured

if you don’t use all of the calories that you consume, the excess energy is stored on the body as fat

the main principle of weight loss is to burn more calories than you consume, forcing your body to tap into the stored energy reserves

to be in a calorie deficit, you need to be eating less calories than your maintenance amount

your maintenance calories are the calories that you need to consume daily to maintain your current weight (maintenance calories can be calculated using your weight and activity level)

burning calories is done by using the amount of energy that you have stored in your body

your body uses energy to keep you alive which is called your basal metabolic rate (bmr)

your bmr can be calculated using your age, height, and weight

the other way to burn calories is through physical exercise, which is the expenditure of energy through deliberate activity

physical exercise burns calories by using all the available energy in your body, forcing it to use the stored energy to maintain basic function

your body naturally burns carbs and sugar for energy first because it’s easily converted, which is why people say to avoid those things while trying to lose weight

fasting is the abstinence of food and sometimes drink for a temporary period of time.

people fast to lose weight because not consuming calories for at least 12 hours puts your body into a state of ketosis

ketosis is a metabolic state where your body burns fat for energy instead of glucose and sugar because all of the previous energy has been used by that point

starvation mode is a blanket term that describes the idea that severe calorie restriction leads to the body holding on to excess fat and slows your metabolism.

the best way to avoid crashing your metabolism is to switch up your intake amounts and the types of food that you’re eating pretty regularly

hydration is very important for weight loss because it keeps the body functioning properly and acts as an appetite suppressant, and sometimes brains misread being thirsty for being hungry

a lack of sleep can release a hormone called ghrelin which boosts appetite and fat production

the opposite hormone, leptin (reduces appetite and fat production), regulates it but isn’t released if you are deprived of sleep

weight fluctuations can be caused by many things, from hormonal imbalances, to periods, and everything in between. your weight will inevitably fluctuate, so don’t weigh yourself daily

there is a very noticeable shift in appearance after losing at least 15 lbs

[vivid-ink]

A Turn of Tables

Pairing: Coriolanus Snow x Lucy Gray Baird

Summary: It always seemed to come down to this dichotomy between them, his need to be in control and her desire to be free. She shrugged and narrowed her eyes at him with a pout, “You call it uncertainty. I say it’s spontaneity. There’s fun in being wild.” “Wildness is dangerous.” He replied. Immediately, her mood turned coquettish and she smirked at him, her dark eyes teasing, “Do you think I’m dangerous, Coriolanus Snow?” She disliked his constant need to be in control, but she relished the challenge of unravelling him, even if just for a short while. Lucy Gray was no stranger to the drives of men. She lived by her charms and spread kisses like honey to charm her audience. Men were all the same. She knew exactly how to unpick her beautiful Capitol boy. She knew how to drive him wild.

Warnings: Mature content, sexual content, MDNI. Content: Power dynamics, Lucy Gray's internal dialogue, handjob/blowjob. Word count: 2,999

Author's Note: I've officially ventured into the Hunger Games: TBoSaS fandom! Absolutely loving the ride so far. The original novel is great & the movie was absolutely brilliant too. Here's a little drabble that I couldn't shake and just had to put on paper. It is set within the events of the original novel so is canon compliant. I hope you enjoy it!

Tagging: @iluliluu @neteluvr @luvteyams

There it was again, that glazed and faraway look in his eyes. Those baby blues once so innocent and unguarded, now distant and cold; calculating. A deep knit was etched between his fair brows, pulling them low as he dwelled upon his ruminations.

Coriolanus Snow had changed.

Apart from the obvious loss of his flaxen curls, which had been shorn down to a scant prickle of blonde over his scalp, the changes had been subtle. However, Lucy Gray perceived the shift in him nonetheless. The naïve and warm boy who’d first greeted her at the train station, who’d mentored her and kept her alive in the Capitol arena, was gone. He’d evolved and been replaced by a young man with storm clouds brewing in his eyes, whose keen taste for order and control made him all at once her polar opposite and her most dangerous fascination.

The lilting hum of her latest melody dissolved in her throat and Lucy Gray sighed quietly. She was reclined with her head pillowed in his lap whilst he sat upright against a tree in the meadow. He was present with her, his body warm and real against hers, and yet he wasn’t here with her, not truly. Not when he was thinking so loudly, his consciousness so far afield wherever his thoughts had taken him.

The sudden absence of her tuneful humming caught his attention though, and Coriolanus dropped his piercing gaze to survey her with a raised brow, “Don’t stop. That was a nice one. Is it new?”

The worn gingham picnic blanket scratched at her elbows as she manoeuvred herself upright beside him. She scoffed and shot him a wry smile, “Why, I’m surprised you heard it at all, what with you being away with the fairies. But yes, it’s part of my newest composition.”

“Sorry, there’s a lot on my mind.” He turned to face her and she caught a glimmer of genuine contrition in his eyes.

A rather fat and stubborn gnat was flitting about his temple and Lucy Gray swatted at it to send it on its way. She took some time then to appreciate his face. He was handsome, had always been. His face was all pointy planes and harsh angles, but no longer sharp and drawn in the way it’d been back in the Capitol. Evidently the consistency of regular meals at the Peacekeepers’ base had filled his frame and face out to a more healthful appearance.

She smiled a small smile and ran a dainty finger down the side of his face before caressing his cheek with her knuckles, “It’s alright, I expect a Peacekeepers’ life is as gruelling mentally as it is physically. What’re you thinking ‘bout?”

Coriolanus leant into her touch, closing his eyes and inhaling deeply through his nose, “About the Mockingjays and how they’re an unnatural byproduct, unintended by nature, repeating songs of what they hear. About why people make stupid decisions that could implicate others who want nothing to do with their foolhardy plans.” He paused then, even though she sensed that he could’ve carried on, and his eyes fluttered open to disarm her once again, “But enough about all that. I want to think about you now.” He caught hold of her hand against his face and pulled it back gently so he could press several kisses to her knuckles and her wrist.

Lucy Gray couldn’t help the blushing smile that tugged at the corners of her lips at his actions. He could be sweet, her Coriolanus, and he’d always been gentle with her. But she knew deep down that he was at odds with this new life of his in District 12. Capitol-born and proud of his heritage, despite the hardship she knew he and his family had been plagued with growing up, he struggled with the modest existence of a Peacekeeper. She could see it in the brief flickers of disdain that sometimes made it past his carefully guarded expression; disdain for the mundane; disdain for the wild and unrestrained.

“You think too much.” She remarked nonchalantly, smoothing vibrant frills of her dress over her folded knees, “The present is a gift for us Covey. Enjoying life in the moment and appreciating the freedom to live as we please is wonderful. You should try it sometime, turning off all those thoughts in your head. Just be free.”

“But freedom comes at a price, doesn’t it? Without any routine, without organisation, it’s all unknown. Uncertain. Uncontrollable.”

Irritation rippled through her at his response. It always seemed to come down to this dichotomy between them, his need to be in control and her desire to be free. He didn’t understand, couldn’t understand the life she lived. She shrugged and narrowed her eyes at him with a pout, “You call it uncertainty. I say it’s spontaneity. There’s fun in being wild.”

“Wildness is dangerous.”

Immediately, her mood turned coquettish and she smirked at him, her dark eyes teasing, “Do you think I’m dangerous, Coriolanus Snow?”

His only response was a rough and deep chuckle that rumbled appealingly in his chest. His gaze clashed with her own dark chocolate orbs and she could see he was focused on her now, embers of something hot sparking alight in the depths of his blue eyes.

She repositioned herself so she was facing him better and cocked her head at him. She disliked his constant need to be in control, but she relished the challenge of unravelling him, even if just for a short while. Lucy Gray was no stranger to the drives of men and she knew exactly how to unpick her beautiful Capitol boy. She lived by her charms and spread kisses like honey to charm her audience. She’d done what she needed to in the past to keep the Covey alive.

Men were all the same. She knew how to drive him wild.

She saw him lick his lips and begin to lean towards her, and she knew what was coming. The kiss seared when their mouths met, the rose petal softness of his lips contrasting with the hot and blazing dominance of tongue. It was frightening how quickly he could render her breathless and stoke wicked desire throughout her body, but she reminded herself that she wanted to be in control today. She wanted him to relinquish his control and surrender to his surroundings and to her.

Long and strong arms wrapped about her frame as Coriolanus pulled her into his lap to straddle him. She decided she would allow him this initial bout of control. After all, she was rather enjoying the hard jut of his body’s visceral arousal between her thighs. She rolled her hips deliberately and her action earned her a ragged groan from him against the meld of their lips, his hands flying to clutch at her hips to press her harder against him.

He broke away to gasp into the crook of her neck, “I want you, Lucy Gray.”

“Shh, the Covey aren’t far.” She placated in a whisper, though she traced a daring lick against the shell of his ear nevertheless, making him shudder.

She knew her comment was an excuse. The Covey would give them their privacy, she knew that, but he wouldn’t have her today, no. She had other plans for him. She wanted to be the sole puppeteer today and he would be her marionette.

With a light push against his chest, she swung a thigh over him to unseat herself and she patted the blanket next to her, “Lie back.”

“Alright,” The look he gave her was curious and full of anticipation. He grasped the hem of his shirt and pulled the white cotton over his head, his dog tags clinking. He placed it on the grass beside him before lying back as he’d been told.

A sassy quip about having not given him permission to un-shirt himself was poised on the tip of Lucy Gray’s tongue, but she held it. She’d be a liar if she said she didn’t appreciate his bulkier physique now. The daily Peacekeeper drills along with consistent meals had laden his previously thin frame with a lean layer of defined muscle. He was quite the sight for sore eyes.

He reached for the linen ties of her dress where they closed the ruffles over her chest and he tugged one of them loose, wanting to see more of her. She swatted his hand away. No, she would be the one to decide if and when she wanted to afford him a view of her breasts. She chastised him with a reproving stare that was only half-hearted.

She bit her lip and smoothed a hand up his chest, applying a mild pressure to impose authority, “Behave. You might get what you want yet if you’re good.”

The grin Coriolanus graced her with was roguish, “Ok, we’ll play your little game.”

A pang of bother squeezed in her gut, but she ignored it. A little game. That’s all this was to him. He’d relinquish his control, allow what he perceived as a reversal in power, but only for a little while. Part of her pondered if he even saw her as his equal, as a free individual with her own thoughts and wishes, or if she was just a prize to be possessed, just the winning tribute to his triumphant mentor.

She struck up a hum of an old folk melody in her repertoire, from a song that spoke of new love in spring, of fresh flower fields that bloomed in springtime meadows. The tune was bright and flirty to begin with and it seemed appropriate for the occasion. She didn’t sing the words, opting instead to occupy her lips with kisses to the side of his face, his neck, his shoulder, and then his ribs and his navel. She delighted in the hushed whimpers that she elicited from him as she went about her charms, the fingers and palm of one of her hands caressing down his toned abdominals ever closer to where he was straining most for her touch.

An impatient grunt sounded from him and his hands moved to his belt. She smacked at his wrists again and he dropped them to his sides.

“Do you want me to beg?” Coriolanus’ voice was gravelly and thick with desire.

Lucy Gray toyed with the buckle of his belt at the waistband of his blue fatigue bottoms, “I don’t want you to beg darlin’. I just want you to enjoy the moment.”

“I’d enjoy it more if you actually touched me.” Came his tetchy response.

She giggled and hushed him with a languid kiss against his lips, “Shh, I don’t need a mentor here. You’re in my world now. My arena.”

She deftly undid his belt, pulling it free of the loops just enough to get to the button and zipper of his fatigues. The pop of the button came next, followed by the smooth slide of the zip. Her tantalising fingers slipped beneath the elastic of his white boxers and he gave a sharp hiss as the cool skin of her palm enveloped his hot erection. She gently pulled him free of his underwear, his hips raising slightly to help her pull his clothing down to his thighs.

It appeared Coriolanus had been holding his breath as his next exhale punched out of him in a throaty moan while she stroked him. Her name spilled breathily from him like an unbidden prayer, “Lucy Gray.”

She resumed her humming of the folk tune, the lyrics swirling absently in her head of hot summers and tender lovers. She relished in how his breaths were deepening, how his torso rose and fell with each one, and how the flat plane of his belly tensed and contracted to display the outline of his abdominals while he writhed under her ministrations. The long, blonde wisps of his eyelashes brushed the tops of his cheeks as his eyes fluttered, half-open and delirious in his pleasure.

Oh, how she thrilled at doing this to him, at having him like putty in her hands, even for this short time before he brought his guard up again. Mind you, the feel of him in her hand was anything but like putty. She grinned to herself, glancing down to where his length slipped hot and rigid in and out of her grasp. He was as imposing there as he was everywhere else. She supposed his height should’ve told her as much, that he’d be proportionate here too.

She felt the fingers of one of his hands snake around the wrist of her arm she was propping herself upright with. She turned her head to regard him again and found his eyes watching her intently, his lips parted and still moist with saliva from her earlier kiss. Deciding to excite him even further, she released his erection from her grasp to undo the ties of her dress. She briefly saw him about to verbally protest the loss of stimulation when he cottoned on to what she was about to do.

One at a time, Lucy Gray tugged free the linen strings at the front of her dress. The frilly neckline was fairly elastic, which allowed her to tug and stretch it down to rest below her bosom, framing her pert breasts. Coriolanus emitted a quiet whimper at the sight of her exposed to him and she almost laughed when she realised his hands had curled into tight fists at his sides. He was trying so hard to be good. He was singularly focused on her now.

She returned her attention to his cock, finding it even harder now that it’d already been. Squeezing and stroking at a consistent pace, she lapped up every single whine and groan that she proceeded to wring from him. A light sheen of perspiration was beading along his hairline and a flush was creeping its way down the fair skin of his neck and chest. She could feel he was close from the way his muscles contracted, the way his hips twitched, and his breaths hitched.

From their past encounters, he would’ve climaxed by now. A sliver of doubt began to creep within her about whether she was pleasuring him as well as she had before. She leant down over him a little more, allowing him to nose and kiss at her breasts. She whispered a husky question to him, “Does this feel good?”

His answer was tight with his pleasure, “Yeah.”

“Let go for me, Coriolanus.” She breathed throatily.

She resettled herself more upright again, continuing her stroking rhythm and making sure to run the pad of her index finger over the underside of the swollen head of him, where she knew he enjoyed it. He continued to watch her through his half-lidded gaze, and then Lucy Gray saw it.

A slight quirk of one corner of his lips and an almost imperceptible spark of impertinence in his eyes. He was challenging her, holding out on her intentionally!

Oh, she wasn’t having that. She was the self-declared head gamemaker in this arena and he would bend to her will when she wanted him to. She knew what card she would play. She’d have to stop humming her tune again, but no matter. She would listen to the music of him losing his control in wild abandon instead.

Bending forward to dip her head towards her working hand, she proceeded to enclose the head of his cock and as much of the rest of him as she could manage into the moist confines of her mouth. The effect was immediate when she gave a tight upward bob and suck over him. His thigh muscles flexed, driving his pelvis upward towards her, and the cry that escaped him was choked.

She smirked to herself. Coriolanus Snow loved control, but this was the one game they played where she would always be the victor.

A string of curses tumbled from his lips as his chest began to heave with rapid breaths, signalling his imminent orgasm. All it took was a handful more skilful bobs of Lucy Gray’s head when she heard him suck in a harsh breath. His entire body seized in the next moment before an almost injured-sounding groan ground out from him on his exhale as his orgasm consumed him. She thrilled at the whimpers he was trying and failing to stifle as the familiar tang and texture of his cum coated the back of her throat. She instinctively swallowed.

Drawing off him carefully, she tucked herself back into her dress and re-tied the linen strings at her front. She dabbed at her mouth with the back of one hand and stretched out alongside him, feeling very pleased with her efforts. She listened to the sound of his body attempting to regulate itself again afterward, his breaths slowing one by one.

His head lolled to face hers and Lucy Gray was fleetingly struck by the piercing sky-blue clarity in his eyes, free and unburdened by storms. He craned his neck towards her to leave a lingering kiss on her lips, “You will be my undoing, Lucy Gray.”

Lucy Gray smiled at him, tucking herself against the bare skin of his side, her cheek flush against his shoulder. She knew his hunger for control would return; she knew he would be hungry between her thighs too when he returned the favour later. She resolved to simply enjoy the serenity of the present, where it was just her and him at peace. She recommenced her humming of the last part of the old folk tune. The melody wilted to a more sombre note in the last two verses.

The lyrics continued their swirl about her mind, telling of waning love and the falling leaves of orange autumn; of fragile hearts made brittle with the eventual return of winter’s chill; of barren ground, lifeless and loveless, smothered under a blanket of heavy white snow.

***~~~***

Author's note: Thanks for reading this piece & I hope you enjoyed it. I don't know why, but the more I think about Lucy Gray & Coryo's relationship, the more I'm convinced that Lucy Gray isn't as innocent as we think, or as the film makes her out to be. My impression is that she can be wily and that she's clever, cunning too. Her own survival was as important to her as self-preservation was to Snow. I don't doubt that they both loved each other somewhat, but who knows, maybe she played him too in some ways?

Leave me a comment if this work touched you in any way or if you have any other thoughts to share. I love hearing from readers and I'm happy to field any questions too. Comments are the lifeblood of all fanfiction authors and you truly don't know how much it makes our day when you leave us a line. 💜Reblogs & likes are always much appreciated too!

[cigbones4]

Ok, this needs to be said. I've been in these tags a long time (10+ years). Ive lost over half my body weight, and my lowest bmi is 14.8. Here's some ACTUAL ADVICE if u want to lose weight from an edblr elder.

DONT FUCKING "⭐️VE". that's all yall fucking talk about. I can almost guarantee ur NOT ON THAT LEVEL. (side note a 48hr fast is not ⭐️ving) IF U WANT TO LOSE WEIGH U HAVE TO FUCKING EAT. pull up a bmr calculator online and put in ur stats. Take 300 off that number and eat that many cals a day till ur bmr matches it then recalculate. All "⭐️ving" does is make u binge. What happens next is u start feeling like u need to purge. Trust me, I've done it all. NONE OF THAT SHIT CAUSES FAT LOSS WHICH IS WHAT U ACTUALLY WANT. if u do start, u get stuck in an expensive, PAINFUL, sleepless b/p cycle WHILE ALSO NOT LOSING WEIGHT. it's miserable. Trust me I did it for years. eat every day. FOCUS ON WHAT YOU EAT. Large amounts of clean, low calorie food until u ween urself off of junk food. Honestly, ur cal intake doesn't matter until ur off that shit. And don't tell me ur "junk0rexic". UR PROBALY NOT ON THAT LEVEL EITHER. get urself off this trash food before u start to really care about the number on the scale. It'll make it SO MUCH EASIER. if u do this right, u won't have to try to lose weight. It'll come off on its own. If u plateau for more than a week, eat over ur bmr to give u a boost. DONT GO NUTS. eat the same food, just have an extra meal or two. This isn't a game or a hobby. It's a fucking mental disorder. Like I said, I've been in these tags a long time. Most of yall will move on soon anyway but there's my advice if u want it.

Rant: how the fuck did it become normal for us to give tips? If u actually have an 3d and ur giving tips in these tags ur either a child who doesn't realize the damage this shit does to the other kids here or ur clout chasing. If ur an adult shame on you. Yall wonder why u keep getting Td.

Additional advice: GFTO WHILE U STILL CAN

[blubushie]

Since there's a lot of talk about weight loss right now, how do you gain weight? Asking because I've been underweight/almost underweight most of my life and want to get strong (please help bush dad)

Eat foods high in carbs and high in fat. This of course (like weight loss) depends on your metabolism. If you have a fast metabolism you will need to eat more calories as your body will burn more calories. I'd recommend eating at least 2000 calories a day and see how that gets you, but your mileage is gonna vary depending on your activity level and height. You might have to push for 2500 or 3000 cal a day to see a noticeable difference, but I'd note that just like weight loss this should be done gradually and not rushed—it's better to gain weight slowly than too fast, otherwise you might shock your system (and cause some intestinal upset)!

If you want to get STRONG, then you're gonna need to eat a lot of protein. If you wanna gain weight and get strong, you're gonna want to eat fatty protein. So eat the gristle on your steaks, avoid only eating lean meats like chicken/venison/roo/lamb and, while you can 100% eat those, you also need to be supplementing with high-fat proteins like well-marbled beef and pork. Drink full fat milk, make foods with heavy cream, eat a lot of carbs like bread and pasta, eat foods with a lot of butter, etc. Protein will let you build muscle (as long as you're working out to BUILD that muscle) and the fat will be converted to fat stores. This is my go-to diet for putting on weight before summer.

I will say that it's much easier to put on weight FIRST and then get to work on beefing up. Otherwise, if you're working out, you're just going to be burning all the fat stores you take in. Get heavier first, then work on beefing. For beefing you'll want lean meats, but if you've been underweight your whole life you'll probably want to just continue the high-carb and high-fat diet while just including more lean protein for muscle building. Eat a lot of eggs.

Of course this should all be brought up with your doctor. They can give you tips and might even have your thyroid checked to rule out issues that might be causing you issues with gaining weight.

You can also calculate your ideal weight, your activity level, your height, age, and how many calories you'd need to take in to maintain your ideal weight. I'd recommend that first as I have no clue how tall you are.

You'll make it! I'm cheering you on :]

[ovaruling]

@thebloodiestmary its idea is that fat should make up the largest percentage of your dietary intake, with as few carbs as possible. carbs are demonized to an extreme that has made them synonymous with “weight gain” and they’re treated like toxins or contaminants. there is an obsession to have as close to zero carbs as possible in your daily intake, although the general starting point tends to be “under 100g” as the novice and then graduates to “under 50g” as the intermediate.

most of the diet is, of course, animal products. high fat, slightly less high protein (excess protein is converted to glucose and thus evil), and minimal carbohydrates.

fiber, however, cancels out “bad” carbohydrates in this theory. if a food has 10g carbs, but 4g of those are fiber, then in the keto world that food contains 6g of “net carbs.” it is a crazy-making algebraic way of calculating your intake. and even though fiber is a focus, it is de-prioritized completely in this diet which is so full of animal protein and animal fat that i am not surprised to see many keto fanatics come out with bowel cancers or leaky gut or heart disease or high liver enzymes/fatty liver disease or gallbladder disease/gallstones.

the idea is no sugar, no carbs. as little glucose activity as possible.

people tend to lose weight on it usually because they are actually eating fewer calories than they usually would, but not realizing it. keto usually counts by macros, not by calories. in fact, it often discourages calorie tracking. this sounds promising, but it also means most people who lose so much weight with it don’t tend to realize that it’s because they’re in a large caloric deficit. it’s a scam! if you tracked your calories you’d probably realize you were in a deficit all along, and that THAT’S why you’re losing weight, not bc of some magical keto spell.

only eating meat and dairy and eggs will do that. meat and dairy and eggs are PRIMARY weight loss foods and always have been. keto fanatics feel smug because they’re eating bacon and steak and fried eggs and full-fat cheese, but they don’t realize how few calories they’re taking in by eliminating all other foods.

keto has a bad reputation for making its dieters paranoid about fruit, beans, whole grains, and even vegetables.

hardcore keto dieters barely get any of those in their diet. but they lose weight, so it must be healthy!

their boasting of “lower cholesterol” and “lower blood sugar” is almost certainly bc they are losing weight IN A CALORIC DEFICIT.

it is not possible to lose weight if you are not in a caloric deficit.

there is the famous “keto flu” onboarding stage where you feel sick and tired for about a week or sometimes more as you “wean” off of carbs. that is your body starving for nutrients lol. it’s starving. you feel sick and exhausted bc you have almost nothing going in.

and i can say this with confidence bc i fell for this diet hardcore when i was 20. i lost tons of weight eating “fatty” foods. what was actually happening was rabbit starvation—i was getting so much protein and so few other nutrients that i was actually starving myself.

it’s a poisonous diet, nothing more than a weight loss fad, wholly unsustainable, and wildly expensive btw.

any “benefit” that anyone claims comes from it is usually simply from the process of weight loss in a deficit if one’s original health problems (usually heart or diabetes related) were due to being overweight.

and yeah again i won’t even bother to get into what happens to one’s colon and bowels in general eating that many animal products and hormones and that much fat with little to no fiber. with all its parading of red meat and bacon and sausage and other cured meats, it’s a recipe for colon cancer, that’s all i’ll say.

it’s done so much damage to our understanding of food and balanced nutrition and it’s sneaky and dishonest in its ~famed results. it’s a fancy way of getting yourself into a caloric deficit, that’s all.

if all you ate in one day was a McDonald’s value meal at 1200 calories or whatever, you’d lose weight. you’d be in a deficit. keto makes you think it will be possible to consume 5000 calories of fatty fried foods and lose weight—but that literally is not what happens. you usually remain in a deficit because you’re starving trying to keep your carbs as low as possible. and you don’t notice it bc you’re not keeping track of calories, only grams of carbohydrates vs grams of fat.

so many topics exist on keto forums like “why am i not losing weight with keto?!” and answers will urge the user to eat less lmfao. or go on a “fat fast” to “get your body to prioritize burning fat as its primary source of energy” which is eating mostly like 90% fat as your intake majority with 0g of carbs. aka starvation.

you cannot train your body to “prioritize” fat as its primary source of energy. it will ALWAYS prefer carbohydrates as the most efficient and easily digestible source of fuel. the only way you can sustain “ketosis” (which is a dangerous medical condition btw) is by never feeding yourself enough carbs so that your body literally thinks it’s starving—BECAUSE IT IS!!!! you’re “burning fat” bc you are STARVING!!!!

and yeah. just. terrible for your gallbladder, your liver, your digestion, your heart, your inflammatory system, everything. horrific diet.

tl;dr—snake oil, low energy starvation recipe for bowel cancer!

[galaxywarp]

about your "being able to have fun again" post: this is how I felt during my recovery from anorexia, weirdly enough. looking at the number on the scale go down was a sort of euphoria in itself; I think my brain was so deprived of essential nutrients and energy that it couldn't process anything much in terms of emotions. I was so out of it that I had no energy to participate in anything but chasing the ever lower number; I spent all of my days calculating calories, from what little food I would allow myself to how much I was "burning off" with things like standing instead of sitting, daily walks, any kind of activity whatsoever. When I got into recovery, I wrote something to myself that sounded a lot like what you wrote about your addiction recovery. all the things I had endured for that chase of the ever lower number. how I couldnt walk for long until I felt so tired I wanted to cry. how sitting on normal chairs without cushions became painful because I no longer had any padding from fat or muscle tissue. how I lost all my enjoyment for hobbies had previously loved. how I couldn't bond or socialize because it was just to exhausting for my malnourished brain. I haven't relapsed since, thankfully. And every time I felt tempted to go down that route again, I reminded myself just how terrible I really felt back then, and that it truly isn't worth returning to it. I've never taken meth and I don't know what its like to recover from an addiction like that, but I'm happy you have found the kind of joy again that can help shield you from a relapse.

Thanks so much for sharing. It really means a lot to me. It’s interesting how the experiences of addiction tend to overlap, even if they are each different. Addiction to weight loss isn’t the same as addiction to meth and yet so many of your words resonate with me and how I felt during that time. My mind was being consumed by something that I couldn’t escape. It took all my energy. All my thoughts. All my feelings. All while it slowly killed me. I’m sure you know how that feels.

Hang in there. Thank you. Stay safe

[lexascend]

Blog 4

At the beginning of this fitness journey, I joined a virtual community of individuals who are also on health and fitness journeys of their own. This community has been extremely beneficial to me as they have been able to share things that have helped them, recommend resources, and introduce me to more components of fitness that I had not known about. Being a part of this community has been motivational. We are able to share our progress with one another. Having other people cheer you on and congratulate you, no matter how big or small the accomplishment, feels really good.

One of the most important things I’ve learned so far, in regards to my personal journey, is the significance of a calorie deficit. Being in a caloric deficit means that your body is burning more calories than you consume on a daily basis. One way to keep in line with a calorie deficit is to track the food you eat. I do this by using an app called MyNetDiary and a food scale. My daily calorie budget is 1,374, but with exercise and physical activity it can increase. When I exercise, I track it on my Apple Watch and the additional calories that I burn are automatically added to my daily budget. The app also tracks macros, which are fats, proteins, and carbs, as well as nutrients like fiber, sodium, calcium, etc. this allows me to see how healthy, or unhealthy, the foods that I’m consuming are. In addition, it influences me to pay more attention to ingredients and make choices that align with my goals.

Another area I’m learning more about is physical activity. What exercises to do and how to do them. The significance of movement throughout the day. Something that I’ve implemented regularly is walking 10,000 steps a day. Walking is extremely underrated and beneficial. It improves cardiovascular health, aids in weight loss and mental well-being, improves digestion, enhances muscle function, and encourages an overall healthy lifestyle. As I mentioned earlier, when I walk I wear my Apple Watch to track calories burned. I also use it to track my heart rate. To ensure my walk is intense enough, I’ve learned that it is important to my heart rate between 50% and 85% of my maximum heart rate. To calculate your maximum heart rate, you subtract 220 from your age. Since I’m 29, my maximum heart rate is 191. This means that while walking, I should maintain a rate between 95bpmand 162bpm.

Along with walking, I also do traditional strength training. Most of my exercises I do at the gym are weighted. With strength training, your body continues burning calories even after you have finished your workout session which makes it very effective for losing fat and building muscles.

[fitwithdiana]

Calorie Tracking

How to Track Calories Effectively

Tracking your calories doesn’t have to be complicated! Here’s how you can do it:

1️⃣ Use a Calorie Tracking App 📱 Apps like MyFitnessPal, Cronometer, and Lose It! help log your meals and track calories effortlessly.

2️⃣ Know Your Maintenance Calories 🔢 Use a TDEE (Total Daily Energy Expenditure) calculator to estimate how many calories you burn daily.

3️⃣ Weigh & Measure Your Food ⚖️ A food scale and measuring cups ensure accurate portion tracking.

4️⃣ Plan Your Meals Ahead 🍽️ Prepping meals in advance prevents overeating and helps you stay consistent.

How to Read Serving Sizes Correctly

✔ Check the Serving Size – Always look at how much a "serving" is on the nutrition label. ✔ Look at Calories Per Serving – Multiply accordingly if you eat more than one serving. ✔ Weigh Your Portions – Using a scale ensures accurate calorie tracking. ✔ Beware of Hidden Calories – Oils, dressings, and sauces can add extra calories! Tips for Making CICO Work for You

✅ Be Consistent – Track your intake daily. ✅ Focus on Whole Foods – Prioritize nutrient-dense options. ✅ Don’t Overrestrict – Allow yourself some flexibility. ✅ Stay Active – Exercise boosts calorie burn. ✅ Be Patient – Fat loss is a gradual process!

💡 Final Thoughts Understanding CICO can help you take control of your health and fitness. Tracking, awareness, and consistency are key!

Do you track your calories? Let me know in the comments! 💬👇

📌 Follow for more fitness & health tips!

[wellness-4-life]

A Practical Guide to Weight Management: Finding Balance for Healthy Weight Loss

A Practical Guide to Weight Management: Finding Balance for Healthy Weight Loss

 Maintaining a healthy weight isn't about quickly losing pounds; it's about finding a balance in your daily routine that helps you keep the weight off for years to come. Whether one wants to lose weight healthily, seek tips on how to maintain weight, or create better habits in general, weight management entails smart nutrition, exercising, and sometimes supplements. Here's how one can manage weight effectively and sustainably.

What is Weight Management?

Weight management involves a balance between calorie intake and expenditure by the body. It does not involve dieting or outrageous exercise but finding a routine that can be put into practice in daily life. Whether it is healthy weight loss or maintenance at the current weight, changes need to be developed in long-term practices rather than short-term solutions.

How Do I Calculate Body Fat?

Knowing your body fat can give a better idea of your overall health compared to just looking at that number on the scale. But how do I calculate body fat? Some common ways include body fat scales, skinfold calipers, DEXA scans, etc. It helps you understand your body fat percentage, which gives you a more realistic view of your progress in case you're on some strength-training exercise that isn't guaranteed to make you see lower numbers in the scale because, although your body composition is improving, the number isn't changed as much.

Key Strategies for Weight Management

Following is some sure-fire strategy that may help you with how to maintain weight or achieve healthy weight loss:

Balanced Nutrition: Rather than avoiding whole classes of food, focus on fruits, vegetables, lean proteins, wholesome grains, and healthy fats. This not only will help in weight management but also help bridge nutritional deficiencies needed by the body for its well-being.

Regular Exercise: Being active is a very important component to weight management. Even mild activities can help you burn calories and boost metabolic rate, such as walking, biking, or swimming. Do at least 150 minutes (about 2 and a half hours) of moderate aerobic activity with strength training exercises during a week.

Portion Control: At times, it is not what you eat but how much. Controlling the portion size will enable you to eat any kind of food that you may wish while maintaining the calorie intake at bay.

Mindful Eating: Pay attention to hunger and fullness cues to help avoid overeating. Eat slower, enjoy every taste, and stop when satisfied-not full.

Can Weight Control Supplements Help?

Many individuals ponder if weight control supplements can help them struggle to manage their weight. While many supplements exist on the market, one thing that should be remembered is that no supplement is magic for weight loss and maintenance.

Below are some common weight control supplements that might help in weight management journey:

Supplements with Dietary Fiber: These help you stay full longer and hence reduce your appetite, which in turn can help with portion control.

Green Tea Extract: Normally, green tea extract is known to boost metabolic rate, but when combined with a balanced diet, it could give support to healthy weight loss.

Protein Supplements: These fortify one's protein intake for muscle building and repair, which can help boost metabolic rate, hence aiding in weight management.

Whichever supplement one may want to take, it is always advisable to consult first with a health care provider so that one can be sure it will agree with his health and weight management program.

Weight Management: Overcoming The Challenges

While that can be tricky, maintaining weight upon reaching your goal is all a matter of routine. Many end up on plateaus or gain some weight back by going back to old habits. How to avoid that:

Keep Doing What You're Doing: The key to all this-when you reach your goal weight-is to keep practicing this healthy routine, from eating to regular exercise.

Go with the Flow: Be prepared to give in to the tides of change when your body demands something at varying times by adjusting your calorie intake or adjusting your routine in the gym based on the new demands made by your lifestyle or fitness goals.

Keep Moving: Long-term weight management has a big relation to exercise. Keep it fresh by mixing up your workouts.

Conclusion

Weight management is simply a balance of what you eat, your exercise program, and the style in which you live. Whether one is concerned with healthy weight loss, working out how to calculate body fat percentage, portion control or adding supplements into one's diet to control weight, the main factor is consistency. Small, achievable daily habit changes will lead to lifelong success in maintaining a healthy body and an ideal weight.

[luvs4enri]

I noticed theres not a huge fitness/gym community on Tumblr, but here's my beginner guide to getting fit at home in case anyone's interested. Best to start now so you'll look good for summer. Some exercises require dumbbells, but you can get creative with that. Hold a heavy book while squatting or curl a can of seltzer for biceps.

1) Workout

Upper body (repeat 2x a week):

10 pushups x2 - do them against a wall or leaning on a table/chair to make it easier.

12 standing dumbbell row x3

12 bicep curls x3

20 shoulder taps x3 (10 each side)

Lower body (repeat 2x a week):

Hold weight to increase the difficulty of these exercises.

20 lunges x 3 (10 each side)

15 squats x 3

15 calf raises x 3

15 glute bridges x 3

Core (repeat 1-2x a week):

Grab a mat or a rug and rest 20 sec between each exercise

15 crunches

10 leg raises

12 v-ups

20 russian twists (10 each side)

Repeat x3

Rest days:

Stay active. Walk to a coffee shop, go on a hike, maybe shoot a basketball around with your friend. Burning calories doesn't have to be suffering on a long run.

2) Nutrition

Even if you decide you don't want to work out, if you figure out your diet, you will still look like a completely different person in a few months.

First, go online to calculate your daily maintenance calories. If you want to lose weight, subtract about 500 calories from that to find how much you should eat per day. To gain weight, add 500 calories. If you are happy with your weight, eat your daily maintenance calories every day, but work on the quality of your food. I recommend the MyFitnessPro app (its free) to help you track your meals and make sure you're getting all the nutrients you need every day.

To build muscle, take your weight in lbs, multiply by 0.5-0.7, and thats the amount of protein (in grams) you should be eating per day.

Good sources of protein include: chicken, Greek yogurt, protein shakes, eggs, tofu, fish, pistachios, milk, cheese, turkey, and much much more.

Along with your protein, make sure you also have about an equal amount of carbs, and twice as many fruits and vegetables.

3) Additional health tips

Stretch daily, especially after a workout. Your joints will thank you.

Drink lots of water. 0.5 - 1 ounce per pound of bodyweight should keep you healthy.

Sleep 7-8 hours per night (depending on age). I was going to list all of the benefits of this, then realized there were way too many. Please sleep.

Walk 10,000 steps per day. Walking is one of the best methods of weight loss. It burns fat, not muscle, and it's so easy. Seriously go for walks, they're fun.

Sorry that was a lot, but you can seriously turn your life around with just a bit of effort every day. Try it for a month, I promise you will look and feel amazing. Lmk if anyone wants more tips, especially regarding gym workouts. I got a ton to share.

[labadbourgeoisie]

The Truth About Weight Loss Products!

Let's take a look at the 'big picture' in the world of fitness and weight loss click here to learn more products and use a little common sense. You'll see there's something wrong with the picture in each case.

There are more fat-free/low fat foods, health clubs, diet centers, exercise equipment options, and "miracle drugs" than ever. With several options available, you'd think that obesity would be all but obliterated as an epidemic problem. Why is it, then, with the continually increasing fitness options, the problem of obesity is at an all time high, and going HIGHER??? More gyms, diet centers, equipment, diets, etc., and we're getting FATTER???

Millions of dollars are spent on research to stimulate "fat gene" without any significant outcome. Many studies of fat loss products "seem to suggest," "may indicate," and "may contribute" to fat loss. This sounds pretty indecisive. Scientists are trying to find a fail-proof way for us to bodies to melt off fat without exercise or eating well, while it seems as though they're forgetting that Americans are consuming over 150 lb. of sugar PER PERSON per year! While the search for the fat gene continues, Americans are causing their bodies to hold on to their fat stores. This is due to the hormonal changes that sugar brings about, namely insulin. Each one of us has the ability to improve our fat-burning abilities if we just get a grip on our ineffective nutritional habits and start feeding our bodies in a supportive way. The truth is, it's easier and cheaper to buy 'sugar laden' foods than ever before.

Not enough emphasis on bone-building, metabolism-boosting, body shaping, lean muscle mass. In their 20's - 30's, American women lose somewhere between 5-10 lb. of muscle. Plus, the average woman's fat accumulation ranges between 15-30 lb. As a man enters the senior years, he often has less than 70% of the muscle he had at 25. Despite OVERWHELMING evidence to support that weight training (at ANY age) can stop and even reverse this deterioration, most Americans who begin an exercise program choose more aerobic activity and neglect the muscle-saving, metabolism boosting, fatigue-fighting strength training. Excessive aerobic exercise can actually waste away muscle.

Over-promising and under-delivering. Many of the claims made on these cleverly calculated fitness gadget infomercials are not only misleading, but they are often not even possible with the equipment being marketed. It is simply not possible to exercise 4 minutes a day to get the body you want.

If something is sold in a health food store, shouldn't it be healthy? Some over-the-counter "fat burners" are actually addictive drugs that, if misused and abused, can lead to seizures, stroke, and death.

Some programs still advocate dramatically restricting calories. Consistently reducing calories to an intake below the body's basal metabolic rate can slow the metabolism and bring about chemical changes that lead to additional storage of fat. Training the body to process food frequently is a factor in speeding the metabolism. Americans, by cutting back on calories, are sabotaging their potential for ever becoming lean. You'll be amazed at how much you really can eat, and still get lean - permanently.

[fkinavocado]

I just wanted some genuine suggestions for losing weight without burning out my body and harming it. Since you are one of the most mature Tumblrina I know, I thought of asking you. You don't have to answer if you aren't comfortable.

thank you for your trust hun❤️ and for the tentative approach to a sensitive subject.

i learned a lot when i was on my own weight loss journey and i can genuinely give some sound advice on how to approach it in a healthy way.

depending on your starting point, i would suggest skipping working out entirely in the beginning. you can walk, 10k steps a day i still swear by, and that's cardio almost everyone can do. again, i don't know your starting point so if we're talking severely overweight start off slow, don't force your joints. just regular walking, no sprinting, running etc.

working out, even cardio stuff believe it or not is more for toning towards the end of weight loss journey and afterwards. everyone thinks hitting the gym is gonna help them lose weight when in fact it can do you a lot more harm than good especially at the beginning. you burn very little calories with an extreme amount of effort, making you even more hungry and prone to overeat, you're gonna end up bulking up your muscle mass and not really getting rid of the fat, plus, again, it can be extremely taxing on your joints and overall health if you push yourself too much too fast.

nutrition is the key with weight loss and i'm tired of ppl trying to sell working out to those who are desperate to make a change.

however it's not as easy as "just don't eat as much", unfortunately. and if you're like me and have other things hindering your process, in my case, insulin resistence, then it's really not simple at all.

you gotta try and see what works best for you but there are some things that benefit everyone regardless of their specific needs.

first of all, you gotta be in a caloric deficit. there are a lot of online calculators where you enter your current weight, age, gender, height and your weight goal, and it calculates what your daily caloric intake should be for you to get there as realistically as possible while still mentaining a healthy dose of nutrients.

which leads me to number two on the list, macros (those calculators will tell you what your daily macros should be too). you wanna look up meals that are high protein low cal. you'll be amazed how some easy changes to your diet can make such a big difference! download myfitnesspal (an app) where you can track everything you eat, buy a food scale so you can weigh everything and this way you can ensure you reach your macros for the day (protein, fats, fibers and carbs) while staying within your daily caloric deficit. which btw, should never go bellow 1100-1200 no matter how fast you're trying to lose weight! there's no way you can reach your macros if you do that and you'll be malnourished, you'll lose muscle mass not just fat and you'll also end up with lose skin if you starve yourself.

which leads me to number three, don't starve yourself!!! you won't be able to sustain it for a long period of time and you'll end up binge eating every several days, which will erase all the "progress" anyway. trust me.

allow yourself a lil cheat meal every once in a while so you don't grow frustrated(careful to remain within your daily calorie intake, carbs and fats will probably skyrocket but at least try and get smth high protein)

drink lots and lots of water at least 3-4 liters daily (not all at once!!! this is very dangerous and i just wanted to clarify!) it makes a world of a difference!

try and get your 10k steps in if you can but even without that if you're in a defiict you WILL lose weight

you can also try intermittent fasting. i wouldn't recommend one meal a day. try at least two. the way it works is you try and not eat at all for as long as possible and then only eat in the ramaining timeframe. most ppl do 16-8 or 18-6. meaning you fast 16/18 hours and only eat in the remaining consecutive 8/6 hours. this eliminates snacking. which is important in terms of glicemic spikes. your body needs downtime between meals, if you keep feeding it and snacking however little every few hrs you keep getting spikes in your blood sugar and you won't lose weight. sometimes even if you're in a significant deficit. skipping breakfast is easiest, but you could skip dinner if it makes more sense for you. but make sure you hit your macros in the remaining timeframe. if you can't manage that, intermittent fasting is not for you

this is, in very rough lines, what i consider essential. keep at it for a month and you'll see results and will be motivated to continue! i hope it helps ❤️

[blood-loving-leech]

my stupid fitness food log thing won’t show me the estimate of how much weight i’ll loose over 5 weeks until i eat a certain amount but if i eat too much it says i have negative calories left and then i feel fat so im trying to get just high enough it’ll do the calculation but not TOO high and i’ve been having like nothing all day but coffee then making it up with dinner which is just enough to get it over but i had dinner at qdoba at the airport and i went to log it and i did it twice so it said i had negative calories left and i was like???? before this i had not enough for it to do the math and one meal and now im over the limit?? this is not fair. but its okay because i did it twice and i just deleted the accidental second thing and now its still below the amount i want it to be and calculated the five week weight loss and its good and everything is grand