#how to lose 10 kg in 1 week

[rohanpathe]

10 TIPS DIET

Here are 10 tips for a healthy diet:

Eat a variety of foods: Include different food groups such as fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. This ensures that you get a wide range of nutrients.

Portion control: Pay attention to portion sizes and avoid overeating. Use smaller plates and bowls to help control portion sizes and prevent excessive calorie intake.

Eat more fruits and vegetables: These are nutrient-dense and low in calories. Aim to fill half of your plate with fruits and vegetables for each meal.

Choose whole grains: Opt for whole grains like brown rice, whole wheat bread, and quinoa instead of refined grains. Whole grains provide more fiber and nutrients.

Limit added sugars: Minimize your consumption of sugary drinks, sweets, and processed foods that are high in added sugars. Choose naturally sweet foods like fruits instead.

Reduce salt intake: High sodium intake can contribute to high blood pressure. Limit your consumption of processed foods and try using herbs and spices to season your meals instead of salt.

Include lean proteins: Choose lean sources of protein like poultry, fish, tofu, legumes, and beans. These are lower in saturated fat and provide essential nutrients.

Stay hydrated: Drink plenty of water throughout the day. Water is important for digestion, metabolism, and overall health. Avoid sugary beverages and opt for water as your primary choice of hydration.

Limit processed foods: Processed foods are often high in unhealthy fats, sodium, and added sugars. Try to cook meals from scratch using fresh ingredients whenever possible.

Practice mindful eating: Pay attention to your hunger and fullness cues. Eat slowly and savor each bite. This helps prevent overeating and allows you to enjoy your food more.

Remember, it's always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary advice based on your specific needs and goals.

CLICK HERE 👇👇👇

[oumermuktar]

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[zynwarrior]

How I lost 13 kgs/ 28lbs in 1 month!! (73-60kg/160-132lbs)

First of all I’d like to say that this will vary from person to person but it was a lot easier to lose weight at a higher SW.

My daily routine:

I would wake up at 6am and get ready for school and leave at 7am. I’d weigh in every 2-3 days and log it on this app which is the cutest ever for tracking WL.

I’d fast for about 18- 20 hours (starting at midnight). Which would be a lot easier to do at school as I’m not at home so close to my kitchen LOL.

Throughout the day I’d sip on water or black coffee. I highly recommend getting a big water bottle no matter how ridiculous it looks as I found it easier to curb cravings with a whole bunch of water nearby to fill my stomach up.

Chewing gum daily helps to reduce cravings and keep your mouth occupied. It also makes food taste weird once you’re done with it so that prevented me from eating.

As soon as I got home (around 3pm) I’d make myself a cup of coffee and smoke a cigarette (you don’t have to smoke obvi, I’m not promoting in any way) but the coffee would help me stay awake and give me a little energy.

From there id either take a nap or keep myself busy with homework/ projects. If I didn’t have anything to do I’d crochet or practice my Korean or Arabic. Picking up new, easy hobbies helps to keep busy.

I went to the gym at around 6pm where I’d do cardio for 5 days out of the week and rest days on weekends (walking on the treadmill at speed 4.1 at a 5 incline)

At around 8pm I’d have a small meal, usually steamed/ air fried vegetables and some sort of protein. One of my favorite meals was air fried sweet potatoes and an air fried chicken breast where I’d add a bit of salt and pepper.

I’d then shower, organise my school stuff and go to bed at around 10.

To distract myself during times when I was too tired to do work or didn’t want to sleep I’d just be doomscrolling on edblr/ edtwt to mass consume ED media to motivate/ keep me on track to distract myself from binging. After I’d take a nap and I would wake up and not be very hungry and if I was I’d chug a shit-ton of water.

Please note that smoking or vaping does not curb hunger cravings and is a bit of an unnecessary addiction. I smoke just to keep myself occupied for a while and distract myself from food but I 100% don’t recommend starting or using it as I do IF YOU DONT ALREADY DO IT.

That’s all I can think of for now but please feel free to leave requests for any inspo or posts you’d like to see from me!!

[olivianyx]

UPDATES ON MY JOURNEY

Heyy all! I've been focusing on my senior professional medical year and it has been stressful. So here are some things I manifested effortlessly and a few things without me thinking about it. Long ass post ahead! ⚠️⚠️

1. Getting more pocket money than usual. Like my parents usually transact in my account like a $80 or $100 AUD per month. But in both feb and march this year, they transacted me $500 and $700 AUD! Plus! I occasionally find $10 or $50 cash in my classroom or on the streets sometimes (and they come lie next to my feet 😭) I'd ask everyone in my class if it's theirs, and they say no. What do y'all expect me to do? Like go and give it to the university management?? 😭 hell no, so i kept it lol.

2. MANIFESTED DIOR'S LIP OILS!! 😭😭 LIKE 5 OF THEM 😭 YOU DON'T KNOW HOW MUCH I'VE OBSESSED WITH LIP OILS 😭😭 AND I WANTED THE RASPBERRY ONE SO BAD, AND GUESS WHAT? I MANIFESTED IT ALONG WITH 4 OTHER SHADESS OMGGG 😭😭😭

3. My crush giving me hints that she's obsessed with me 😭 like she literally told me 'you're so sweet and caring, I've never met a person like this after my grandma' cus her grandma passed away recently and she was so depressed. She even had an eye infection, so she stopped coming to the uni. So i had to make sure she's alright, and met her everyday cus she needed someone real bad. Like she needed to talk to someone and get that thing bothering her outta her head. I was there all along whatever she was going through (don't come at me y'all, ik if we help someone they would say all these things but she's my crush lol so) She's also getting real close to me, like she tells me how annoying people are lol. She loves skin ship, physical touch, being clingy around me, and complimenting me 😭😭 so these are the hints 😭 like friends wouldn't do that right? Would they?? (My friends diss me right in front of everyone 😶)

4. I've always been the type to care too much for the silliest things, nowadays I don't really put my energy into it and become all anxious. My anxiety levels have completely gone down like I'm literally cool asf?? Even while being in public?? Literally yess

5. Manifested getting my hair coloured next week! and my mom permitted me! For my cousin's engagement in april, I wanna be there like the hot younger sister I am lol. I just wanna make my relatives and their kids jealous cus they made fun of me when I was younger (my younger self has been dreaming for this moment) so why not a revenge glow up?? 😭

6. Losing weight even though I eat like a pig due to my study stress. Like literally I ate a 5 course meal one day and lost 2 kgs the next day? (cus I randomly checked my weight for 2 days cus I had to submit my height and weight to the university student records)

7. Getting a natural blush on my face! Like it's such a game changer, I look like a movie star y'all 😭✋🏻

8. My teachers complimenting me for my discipline and high scores. As yk uni professors don't even give af bout students and they complimented me??

9. Getting into a new friend group! My old one was too toxic and they would always bully me (verbally) my new friend group is literally soo damn enjoyable! Like they're the cool kids of the year 😭 and now I'm one too!

10. As I mentioned in my older post that I'm moving into an apartment. We moved in and it was too difficult for me to sleep as the place was new and also there we're disturbances in the night time like stomping noises or playing loud music at night. So the neighbors there were too sweet that they introduced and comforted us that it's okay and if something's bothering us they'll take care of it. And they literally made the people who we're causing those disturbances to vacate out 😭😭✋🏻

11. My hair getting shinier! It was brittle before as I was severely anemic, now my baby hair is back and it's shining ✨

12. I overheard my parents conversing that they should make me audition for an entertainment company....like what? 😭😭✋🏻 when I asked them once years back they denied giving me a 4 hour lecture and now they wanna make me audition?? Like literally 😭 y'all watch me at the Grammy's (after 5 years lol)

13. Getting into the void on command or intention.

14. I literally get free foods everywhere I go 😭😭

15. I got free gifts from my uncle who's living in France! He works at a fashion company and he sent me perfumes and a few outfits (I can't reveal it I'm sorry)

I ONLY WAS THINKING ABOUT GETTING MY LIP OIL, GETTING CLOSE TO MY CRUSH AND FOCUSING ON MY STUDIES. THE REST, I MANIFESTED WITHOUT THINKING ABOUT IT.

SO WHAT NEXT?

I've decided to respawn to my waiting next month. I'm still scripting how my waiting room should be... So it might take time for me. So till then I'm gonna be strengthening my self concept even more, and also getting more and more excited to be in my waiting room! I want my waiting room to be like a more like a sci fi movie and a princess fairytale combined 😭 (ik I'm weird). Like I just want my favorite anime characters to be there to help me script my DR ✋🏻 So I'm kinda in a more excited mode lately to script my waiting room! Will give you updates on how my waiting room will be in a future post! So until then take care, love you, byeeee byeeee!

- olivia 🤍

[powerfultipsforyourhealth]

The 12 easiest ways to lose weight

Many people develop an increase in body weight in middle age, and it occurs gradually, somewhat imperceptible. Of course, some resort to strict diet or exercise, but some attempts fail due to the nature of the busy lifestyle, family and social commitments, and working hours.

Two new studies offer a glimmer of hope in the form of small changes approaches to weight loss and improved health, with firm promise of promising scientifically grounded results.

In her research study, Professor Amanda Daly, a professor of behavioral medicine at Loughborough University, and her research team analyzed data from 19 trials involving more than 3,000 people to see if a simple microapproach yields enough changes to help maintain a healthy weight or lose excess weight. The results showed that participants who adhered to the approach of small changes – such as walking 1,000 extra steps a day or cutting 100-200 calories by choosing healthier alternatives to highly processed, sugary and high-calorie-rich foods lost about 1 kg less compared to those who did not follow these methods over eight to 14 months. While the amount doesn't seem great, Professor Daly says it was enough to stave off weight gain.

Small goals that are easy to achieve

Professor Daly said: "Adult weight gain is not usually the result of a short lack of exercise and excessive intake, but rather rather the result of a gradual decrease in activity levels and increased energy intake, the effects of which are cumulative and affect over time.

Professor Daly adds that providing guidelines that ask people to make big changes to their health, such as cutting calories by 500 or more a day or taking 10,000 steps from the starting point from scratch, requires a lot and may be better to "make them realize that it's only good to make one small change the first time and gain confidence in achieving it," noting that "big changes, by their very nature, make it difficult for some to achieve."

Small changes in food

In the second scientific study, published in the journal Nature Food, researchers from the University of Michigan reported how small changes in food choices can also help get extra minutes of healthy living. By classifying 5,800 foods according to their "dietary burden of disease," the researchers found, for example, that a small dietary shift such as eating 30 grams of nuts and seeds a day provides a 25-minute gain from healthy living — as expected from During an increase in disease-free life expectancy. "The message from researchers now is that doing small things, being physically active, eating a little better, and turning ideas into an initial change approach can make a difference to human health, and it's also a stimulus that can drive thinking about bigger changes in the long term," says Daly.

Simple methods of motor activity

1- Strengthen the gluteal muscles while sitting

A 2019 study from Wichita State University, published in the journal Peer J, showed that pressing the gluteal muscles in the buttocks while sitting in a chair can enhance strength and endurance, and possibly reduce the risk of injury. Study participants were asked to sit up straight in a chair — hips and knees at right angles, knees shoulder-width and feet apart — and squeeze the glutes as hard as possible for five seconds before relaxing and repeating. The exercise does not require any weights Or training tools. After eight weeks of doing this for an accumulated 15 minutes per day, one doesn't even need to do them all at once, lab test results showed that it increased gluteal muscle strength by 16% compared to an 11% increase in the control group that was asked to do the same amount of conventional gluteal bridge exercises.

2- Jump 10 times twice a day

The slightest amount of exercise can make a difference when it comes to maintaining bone strength throughout life, balancing the risk of osteoporosis. For an experiment, published in the American Journal of Health Promotion, 60 premenopausal women aged 25 to 50 were asked to perform 10 or 20 jumps with 30 seconds of rest between jumps, twice a day for 16 weeks, to see how they affected their bones. The results showed that daily jumping led to a 0.5 percent increase in bone density, while the control group that did not jump showed a 1.3 percent reduction in bone density during the four-month trial.

3- Reduce 10% of red and processed meat

In a study conducted by the University of Michigan, calculations by researchers revealed that for every gram of processed meat a person consumes, 0.45 minutes of their lifespan are lost. If a person eats a lot of red or processed meat, the researchers' advice is to replace 10% with a combination of whole grains, fruits, vegetables, nuts and legumes, which can add 48 minutes of healthier life.

4- Climb 4 groups of stairs in less than a minute

Last year, researchers at the European Society of Cardiology conference reported that being able to climb four steps of stairs, equivalent to 60 steps, in less than a minute is a strong predictor of good heart health. Study author Jesús Petero, a cardiologist at the University Hospital of a Spanish Coruña, says: "If it takes you more than a minute and a half to climb four steps on the stairs, your health is suboptimal, and it would be good to consult a doctor."

5- Jumping rope for 10 minutes a day

Daily jumping for ten minutes over 6 weeks has been shown to lead to improvements in cardiovascular health, equivalent to what is benefited by running for 30 minutes a day, in addition to strengthening bones.

6- Spend 60 minutes outdoors

Getting out of the house for an hour a day is, in short, the exact translation for better health, according to the results of a study to be published in the December issue of the journal Affective Disorders.  Sean Cain, an assistant professor of psychology at Monash University in Australia, studied the effects of daylight exposure on the mood and health of more than 400,000 participants at Biobank in the UK. He discovered that adults in the UK, on average, spend about 2.5 hours of daylight outside, and that each hour of daylight exposure is associated with easier morning wakefulness and reduced overall fatigue. Kane says:  "Getting bright light in the day is just as important as avoiding light at night to sleep."

7- 1000 additional steps per day

Instead of targeting 10,000 steps or more, start by recording an additional 1,000 steps per day. Henrietta Graham, a researcher in sports and exercise science at Loughborough University and colleagues, and the lead researcher on the latest scientific study, says. "People who do a low step count per day and who try to accomplish 10,000 steps per day from day one are more likely to give up." Even this added step, just 1,000, will pay off. In May, researchers from the University of North Carolina conducted a study on the walking habits of 16,732 women age 60 or older. Presenting their findings at the American Heart Association's Conference on Epidemiology, Prevention, Lifestyle, Heart Health and Cardiac Metabolism, they showed that, compared to women who did not take daily steps, each initial increase of 1,000 steps per day was associated with a 28 percent lower risk of dying during the eight-year follow-up period, and women who took more than 2,000 steps a day in continuous shifts had a 32 percent lower risk of death. You can walk for two minutes every hour of the workday, about 20 minutes a day, a goal that a team from the University of Utah School of Medicine showed was associated with a 33% lower risk of death.

8- Jog for 5 minutes

Prof Dali says you can start by setting small goals before aspiring to run marathons "over distances of about 10km or more". Small, consistent but moderate exercise patterns can make all the difference. One study, published in the Journal of the American College of Cardiology, involving 55,137 adults showed that running at a manageable pace for just five minutes a day was associated with an increased lifespan of an adult by about three years.

9- Commit to 20-second training doses

If you really can't find the time (or motivation) to exercise, the practice of taking light infusions is something to think about. Martin Gibala, professor of kinesiology at McMaster University in Canada and principal investigator of a study on light training doses, found that just 20 seconds of strenuous exertion, like climbing 60 steps three times a day, resulted in a 5 percent increase in fitness and an improvement in leg muscle strength after six weeks. Graham says that just as much activity will help: "You can walk or run around, anything that makes you breathe hard will be helpful. Any amount of activity is better than nothing."

10- Practice yoga for 15 minutes daily

If one can't commit to a 90-minute yoga class, start with 15 minutes of simple exercise, and you'll get major benefits. A study, published in the Journal of the American College of Cardiology, reported how yoga and deep breathing for a quarter of an hour reduced blood pressure by 10 percent as well as a heart rate reduction for at least 24 hours in a group of 78 patients with mild hypertension.

11- Stand on one leg for 20 seconds daily

By the time a person reaches the age of twenties, there are about 70,000 specialized neurons, motor neurons, concentrated in the lower part of the spinal cord, which connects with the leg muscles to control balance. But researchers at Manchester Metropolitan University have shown that by the age of 75, 40 per cent of these motor neurons are lost even in the fittest individuals. The result is a deterioration in coordination of movement and balance. While young people can stand on one leg, with their eyes closed, for 30 seconds, the average age of 70 can only hold up for four to five seconds. But the time period can be improved with practice. The goal should initially be to stand on one leg for 20 seconds daily, then it develops gradually and the exercise is repeated with the eyes closed. "You can stand on one leg while brushing your teeth or waiting for the water to boil [to make tea or coffee," says Graham.

12- Lifting weights for 13 minutes

Not everyone needs or can head to the gym just to train to lift weights in low doses for short periods. Indeed, exercise physiologists at Lehman College in New York have figured out the possibility of not going to gym training and achieving good results, asking participants in a scientific study to perform 8 to 12 repetitions of exercise with weights in three weekly sessions, and lifting them until their muscles are too tired to do anything else. While the researchers asked some to perform five sets of each in a 70-minute gym session, they assigned other participants to do just three sets of 40 minutes and do one set of each exercise, and the gym group spent only about 13 minutes doing weightlifting. Two months later, the researchers revealed that strength gains were similar across all groups and that those who did the fast-paced exercise for 13 minutes in the gym had similar results to those who exercised at home for longer periods of time and training sessions.......read more

🤰🤱🙋‍♂️🧗‍♂️

[sinner-as-saint]

This might seem completely odd [which if it made you uncomfortable, please don't respond and I'm so sorry 🩵] but as one of my favourite writers here that I engage frequently, I am seeking your opinion or motivation, too: what piece of advice you'd give to someone who struggles to take an action for weight loss? Like I am not overwhelmingly overweight, yet definitely on the chubbier side which if I lose kinda 17 lbs (around 8-10 kg to be exact) I'd be much more comfortable in my own skin, but literally been free for a week (Hence I took break from everything that consumes my time) but never could do any shite and it's so annoying :/ I have the opportunity to do exercises or have long strolls but laziness and lack of enthusiasm are killing me.

I struggled with the same thing a few years ago. Here's what helped ME (I'm not saying this is gonna work for everyone, but this is just what worked for me to get motivated to become 'healthier')

1. Make playlists (believe me, music helps a lot to get you moving)

2. Make to do lists for small workouts, you don't have to get a gym membership right away but start small (maybe at home workouts etc but be safe and don't hurt yourself)

3. Make vision boards (pinterest worked for me because I have to romanticise the shit out of everything at all times, plus you can find lots about at home work outs, how to make healthy snacks etc)

4. Set small goals for yourself (ex: get a 20 min mini work out in the morning instead of hardcore stuff, go on short walks instead of a full hike etc)

5. Whatever you do, make sure you're comfortable. If you have a dog, take it for walks frequently. You don't want to go through a sweaty workout, do some yoga instead.

6. Stop comparing yourself to others bc healthy looks different on everyone

7. Be outside more. I find that being outside makes me want to be more active.

If anyone has anything else to add, we would appreciate it <3

[servitudeofsadness]

relapse & restriction

CONTENT WARNINGS: EATING DISORDERS, RESTRICTED EATING, TRIGGERING DISCUSSIONS OF FOOD

Remember food is fuel and fuel is absolutely necessary for your body to stay alive. Don’t let silly beauty standards dictate your eating and your life. If you are easily triggered by discussions of disordered eating and negative perceptions of food, please do not read the following prose. eat & stay hydrated! <3

…

i.

“she has malnutrition,” my home doctor says as she checks my wrists and prescribes me on sugar fluids and nutrient pills. i have not been eating for a week. it is code for eating disorder.

mum looks on. ”is it treatable?”

“yes.” time ticks on and my brother waits outside.

i am starved out of my soul. deep hollowed eyes, violet-knuckled bruises, and devoid of thought. one week.

ii.

my one week low-calorie morninglunchdinnersnackfest! guaranteed to loose more than 20kg! foodspo/mealspo thread!! <33:

one medium-sized fried egg? ~ 78 cals!

1 cup matcha protein almond latte? ~ 60 cals!

1 saltine cracker? ~ 10 cals!

½ cup of tomato soup? ~ 105 cals!

⅓ slice of white bread? ~ 22 cals!

⅓ roasted chicken drumstick? ~ 33 cals!

½ cup white rice? ~ 121 cals!

4 oz air-fried salmon? ~ 194 cals!

½ gluten-free medium-sized oatmeal chocolate chip cookie? ~ 33 cals!

diet coke? ~ 0 cals!

do the math and tell me if it’s less than 1000 cals!! <3

remember kids, nothing tastes as good as skinny feels !! <3

iii.

if beauty standards are a person, and the purge is real.

they are the first i’ll tear the door down to

on account of falsifying the determiners of beautiful:

skinny legs tutorial!! look, brandy melville carries a one size fits all??

do you fit in? “bye-bye booty: Heroin chic is back!!”

try this A4 paper thin waist challenge!! see how fat you are??

noo why is th1nsp0 content banned on twitter??

tumblr?? tiktok?? join edtwt!! though, pro-recovery dni!!

(i was in scout camp when i dizzied, circus of purple visions

collapsed with blood soaking my undergarments and

half awoke to blankets that weighed heavier than me on my near dead body;

i still feel the bland slick of porridge forced down my throat.

proana girlies?? mitigating censors in the prospect of

pursuing an early death. ed tumblr diaries of all hedonistic thoughts.)

these are fruits you should avoid as it induces sugar euphoria!!

clean girl aesthetic!! kale smoothies will help you lose weight!!

i walked 20000 steps today to achieve a thigh gap!!

body-checking disguised as ootd and grwm tiktoks

sketchbook detailing rampages of eating disorder content

the striking thump of my collarbones and my wobbly knees

a 2 hour loop subliminal messaging “i am so skinny“ “i am 44.4 kg” “ i am thin—“

SHUSH! SHUT UP. SHUT THE FUCK UP!!

this is existing in a society that curbed the living in me,

to strive for an empty heartbeat and rotten-tinged bones for legs

low calorie food still eaten in moderation

the constant desire to clasp my wrist in assurance of how skinny i am

clumsy rhetoric spilled in between sips and spits

of my no calorie pungent pomegranate mineral water

you should skip your lunch too and snacks except

water and maybe some yogurt-zero

starvation is never salvation

thin is glazed over with honey

And so easily fractured with bones

hunger. starving. eat. EAT. EAT!

on december 18 2018, i started recovery

i have relapses, days of unintended calorie deficits;

but i am healing unlearning,

trying, escaping, living ~

…

“you are embarrassed about your blood, its redness, the way it is just coming out of you with no concern for anyone’s feelings. You are … embarrassed to be alive.”

- Carmen Maria Machando

—————

is 90’s thinness coming back? - Mina Le

please stop romanticizing eating disorders on tiktok - Sarah Hawkinson

tiktok is bad for women, actually - Jordon Theresa

The Evolution of Pro Anorexia - Of Herbs and Altars

i lost weight to fit into Brandy Melville - Letao Chen

“Nothing tastes as good as skinny feels.” - Kate Moss

Are you a femcel? - Roisin Lanigan

bye-bye booty: Heroin chic is back - Adriana Diaz

[anabby2-0]

Food Diary 2 August

Breakfast/lunch:

Monster ultra white - 15 kcal

Mega double lollies - 124 kcal

Dinner/ snack:

4 plain rice cakes - 106 kcal

2 glasses of sf orange soda - 10 kcal

Total: 255 kcal

Calories burned: 705

Hi again lovelies, today was such as slow day but now it’s thankfully almost over. Something good happened today though, I FINALLY LOST WEIGHT, after 1 week of having my period and only maintaining I lost 2 kg, I also think it’s because I cut down on my water intake because I read somewhere that too much water can actually keep you from losing weight or at least you won’t see the loss in a few days.

But anyways how a good day or night<3

I’m also going to start adding some thnspo with these for some extra motivation.

Love ana🩷

[healthy444]

How can I lose 10 kg in 7 days?

Losing 10 kg (about 22 pounds) in just 7 days is an extremely challenging and potentially dangerous goal. Rapid weight loss can lead to various health issues, including muscle loss, nutritional deficiencies, and other serious complications. It's generally recommended to aim for a gradual weight loss of 0.5 to 1 kg (1-2 pounds) per week, as this is considered safer and more sustainable.

However, if you are looking to lose weight quickly, perhaps for a special event, there are a few strategies you could consider. Keep in mind that the weight loss might include water weight and not just fat, and rapid weight loss is typically not sustainable.

1. Dietary Changes

a. Low-Calorie Diet:

Significantly reduce your calorie intake by focusing on low-calorie, nutrient-dense foods. This means consuming more vegetables, lean proteins, and whole grains while avoiding high-calorie, low-nutrient foods like sugary snacks, fried foods, and processed items.

You may consider consulting a dietitian to create a balanced plan that provides enough nutrients while keeping calories low.

b. High Protein, Low Carbohydrate Diet:

Increase protein intake to help maintain muscle mass and feel fuller longer.

Reduce carbohydrate intake, particularly refined carbs like white bread, pastries, and sugary drinks. Instead, focus on complex carbs from vegetables and whole grains.

c. Intermittent Fasting:

Restrict your eating to specific time windows, such as the 16/8 method (fasting for 16 hours and eating during an 8-hour window). This can help reduce calorie intake and potentially speed up metabolism.

2. Physical Activity

a. Cardio Exercises:

Engage in high-intensity cardio workouts like running, cycling, swimming, or HIIT (high-intensity interval training) to burn calories. Aim for at least 30-60 minutes of cardio daily.

b. Strength Training:

Incorporate weightlifting or bodyweight exercises to preserve muscle mass and increase your metabolic rate.

c. Active Lifestyle:

Increase your daily activity level by walking more, taking stairs instead of elevators, and being generally more active throughout the day.

3. Hydration and Detox

a. Drink Plenty of Water:

Staying hydrated is crucial for metabolism and overall health. It can also help reduce hunger and prevent overeating.

b. Reduce Sodium Intake:

Lower your sodium intake to help reduce water retention, which can make you look and feel less bloated.

c. Herbal Teas and Detox Drinks:

Some people find that herbal teas and detox drinks can help with water retention and digestion, but these should not be relied upon as a primary weight loss method.

4. Lifestyle and Mental Health

a. Get Adequate Sleep:

Lack of sleep can disrupt hormones that regulate hunger, making it harder to lose weight. Aim for 7-9 hours of quality sleep per night.

b. Stress Management:

High stress can lead to emotional eating and cravings. Practice stress-relieving activities like meditation, yoga, or deep breathing exercises.

5. Medical Supervision

Given the extreme nature of this goal, it's crucial to consult a healthcare professional before starting any aggressive weight loss regimen. They can provide guidance, monitor your health, and ensure that your weight loss approach is safe.

Final Note

While losing 10 kg in 7 days is not impossible, it is not advisable or sustainable. Rapid weight loss often leads to quick weight regain and potential health risks. It's better to focus on long-term lifestyle changes that promote gradual and sustainable weight loss. Your health should always be the priority.

P.S.- "Burn Fat 24/7 with This All-Natural Weight Loss Solution!"

[vedivaayurvedapro]

How much weight loss abc diet?

The effectiveness and results of any diet, including the ABC Diet, can vary greatly among individuals due to differences in metabolism, starting weight, adherence to the diet, and other lifestyle factors. The ABC Diet (Ana Boot Camp Diet) is known for its extreme calorie restriction and alternating calorie intake over a period of 50 days, which can lead to rapid weight loss. However, it's important to note the following:

Potential Weight Loss

Initial Weight Loss: Rapid weight loss in the first few days is common due to water loss.

Caloric Deficit: The ABC Diet creates a severe caloric deficit, which can result in losing 1-2 kg per week initially.

Total Weight Loss: Over the 50-day period, some individuals might lose up to 10-15 kg or more, depending on their starting weight and adherence to the diet.

Risks and Considerations

Nutrient Deficiency: Severe calorie restriction can lead to deficiencies in essential nutrients, affecting overall health.

Muscle Loss: Along with fat, muscle mass may be lost due to insufficient protein intake.

Metabolic Slowdown: Extreme dieting can slow down metabolism, making it harder to maintain weight loss.

Health Risks: Risks include dizziness, fatigue, weakened immune system, and potential eating disorders.

Sustainability: Such extreme diets are not sustainable long-term and often lead to weight regain once normal eating patterns are resumed.

Healthier Alternatives

For sustainable and healthier weight loss, consider balanced diet plans that provide adequate nutrition while creating a moderate calorie deficit. Some popular and effective diets include:

Mediterranean Diet: Emphasizes whole grains, healthy fats, lean proteins, and plenty of fruits and vegetables.

DASH Diet: Focuses on reducing sodium intake and includes a variety of nutrient-rich foods.

Low-Carb Diets: Such as the ketogenic diet or Atkins diet, which reduce carbohydrate intake and increase protein and fat consumption.

Sample Balanced Diet Plan (1,500 Calories/Day)

Breakfast (300 calories)

Greek yogurt with honey and mixed berries

A handful of almonds

Mid-Morning Snack (100 calories)

Apple slices with peanut butter

Lunch (400 calories)

Grilled chicken salad with mixed greens, tomatoes, cucumbers, and vinaigrette

Whole grain roll

Afternoon Snack (100 calories)

Hummus with celery and bell pepper sticks

Dinner (600 calories)

Baked salmon with steamed broccoli and quinoa

Exercise Plan

Cardio: Aim for 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week.

Strength Training: Include strength training exercises 2-3 times per week.

Flexibility: Incorporate yoga or stretching exercises.

Tips for Success

Hydration: Drink plenty of water.

Sleep: Ensure 7-9 hours of quality sleep per night.

Stress Management: Practice stress-relief techniques.

Consistency: Stick to your plan even on weekends.

Track Progress: Use a food diary or mobile app.

[healthytips93]

How can I 10 kg waight loss in one month?

Losing 10 kg (22 pounds) of weight in one month.Here are some general tips that can help you start on a safe and effective weight loss journey:

Set a realistic goal:

Instead of aiming for 10 kg in a month, consider setting smaller, achievable goals. Losing 0.5 to 1 kg per week is a more reasonable target for most individuals.

Balanced diet:

Focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid crash diets or extreme calorie restrictions, as they can lead to nutrient deficiencies and other health problems.

Control portion sizes:

Be mindful of how much you eat in each meal. Use smaller plates to help with portion control and avoid overeating.

Stay hydrated:

Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger.

Regular exercise:

Include both cardiovascular exercises (like walking, running, cycling) and strength training in your routine. Exercise helps burn calories and boosts your metabolism.

Be consistent:

Stay committed to your plan and remain consistent in your efforts.

Get enough sleep:

Aim for 7–9 hours of sleep per night. Lack of sleep can disrupt hormones related to hunger and satiety, leading to overeating.

Limit processed foods and added sugars:

Minimize your intake of processed and sugary foods, as they are often high in empty calories.

Track your progress:

Keep a record of your food intake, exercise routine, and weight loss progress. This can help you stay motivated and identify areas that may need improvement.

Remember, individual results may vary, and the most sustainable approach to weight loss is gradual and steady progress over time.

If you’re looking to kickstart your weight loss journey with a keto diet, be sure to check out our ultimate keto meal plan! This meal plan includes delicious and satisfying recipes that are low in carbs and high in healthy fats, helping you to achieve your weight loss and lossing fat goals while still enjoying delicious food.

So, what are you waiting for? Download our ultimate keto meal plan now and start your journey towards a healthier and happier you!

[mitamicah]

Just some transmasc news about this transmasc dude trying to get help with some transmasc things

TLDR; 

1) I still don’t know when I can start hrt and I might not know for months (which in turn means that I might still be declined or only get started on t in late 2024 or early 2025).

2) I’m thinking about going private with my top surgery and depending on how quickly my friends answer me about wanting to go to Sweden with me as moral support I might have my first consultation with the surgeon this year (way faster than expected)

Long story under the line

Let’s start with a bit of context:

I’m a 28 year old transmasc person seeking hormone replacement therapy and top surgery. (Top surgery is my top priority but HRT are a very close second and only seems more right for me every day). So far I’ve been persuing these two wishes through the public healthcare system with the focus rn being on starting testosterone.

Back in May I had my last therapy appointment about possibly starting t where I was told that my case would be taking up as the next available conference date (the meeting where they discuss my case) and that I’d know when that would be asap. That turned out to be August 9 and I’d get the verdict the day after August 10. If I got accepted I was told that there can go up to 8 months of pre-planning where I’d have to have blood taken, my body and hormone levels checked and all that fun stuff.

Now for top surgery  have been a bit more of a bumpy ride so far all because of my weight. I’ve never been that skinny and while most of my life I have had a sort of high BMI it has been in the normal range. Given that I’d been forgotten by the clinic there was a 4 month wait between my first and second appointment for a therapy session at the clinic. Around this time my grandmother died and I dealt with a lot of changes in my live that in retrospect was way too much for me to handle so I find myself calming my nerves by eating a bit more than usual. And so come february I now had a BMI around 29,5 where the cut off for top surgery at the GC was 27. I was told that I had to lose at least 5 kg to be offered surgery. Three months later after restricting my food intake (no more candy/cake and smaller portions mostly) I’d managed to lose 9 kg so my BMI was now under the cut off (but in the high end around 26). My therapist were thrilled yet still ended the session by saying that I probably had to lose weight again after starting testosterone since a known side effect is putting on weight.

Why am I telling you all this? Well, I want to give you an idea for what have been weighing (pun intended) on my mind. And taken into account that there’s probably 2 years since the GC would even as much as think about offering me surgery, being told over and over that even when I am doing something right it still might not be enough to get this life changing intervention is tough.

And so I’ve thought about going private with the top surgery. There is a private clinic not far from here (Sweden) that is well known for their good results with top surgery for transmasculine people. As a bonus they don’t have the same strict rules about your weight (I read that maybe they’d be careful if your BMI was over 34 but that’s still way higher than having 27 as your cut off).

Now all that context is out of the way what are my news:

HRT

On August 10 I had hoped to know whether or not I could start t. Instead I was told that one person in the personel was on vacation so the team couldn’t tell me whether I can start testosterone or not. Instead, I would get a message about a possible new conference as soon as they knew more. Me loving to have a bit of a time frame I asked how long the person’s holiday would be and I was told two weeks. On August 24 aka two weeks later I then started my inner clock trying to figure out how much time to give them so I wouldn’t seem impatient and needy. 

When around 9 days had passed since August 24 I grew very wary and vocal about said wariness. I for one made the mistake (?) of mentioning it at a trans meet up where everybody then jumped at me to call the clinic as soon as possible because the clinic had probably forgotten me by now and so my case would be as good as dropped. 

And so I called the clinic today to be told that they hadn’t forgotten me (luckily). The thing is they are very busy (which is fair, given the lack of ressources) and so there might not be time for another conference for me this year and if so they wont send me a message before next year. 

So yeah - in the worst case scenario the line will be dead between me and the genderclinic for MONTHS only for me to randomly get a message with a time for a conference sometime in 2024. 

Given the pre-planing for hormones I might not be able to start testosterone before late 2024 or maybe even early 2025 cutting it very close to my personal goal that is to start hormones before I turn 30 (for no reason other than having a time frame).

Top surgery

At the same trans meet up event where I was told to call the clinic today, we got talking about BMI restrictions for trans affirming care. It was everything from being declined therapy sessions (if you had a BMI over 30) down to being less than 1kg (2 pounds) over the cut off for top surgery. Honestly, hearing all these stories made me certain that I wanted to try reaching out to the Swedish private clinic about a possible first consultation.

Given I was already calling one clinic today I decided to book for the other as well. And here I got a pleasant surprise: I had heard that there are quite a waiting list for pre-op consultations and so I could look forward to wait 7 months or more. Well, when I went to book an appointment there were available appointment NEXT MONTH (only one tbf but there were three in November). So if I am quick enough I might get a consultation this very year. Mind you this wouldn’t nesecarily mean that I can get my top surgery this year (probably not tbh), but it is way more promising than not knowing if you’d even get to have an appointment for HRT (that everybody but one person had agreed I could get) within the year.

There’s off course a “but” here as well:

I kind of want to have company with me to Sweden since going alone seems a little scary even as a 28 year old. I had talked about possibly going with my friends (who are a lesbian couple) yet since I only now decided to actually act on my wishes for the surgery through the private clinic I haven’t spoken to them about going to Sweden this winter. And so I just send them a voice message with my question about whether or not they’d accompany me and hoping to hear from them soon so I can hopefully get one of the times available before the end of the year.

So that’s all the news I have - one goodish and one baddish - I guess everything needs to be in balance :’D

[miiuzliys]

Hi girlys 🙌

This is my first Tumblr post ever, I’ve been on vacation school for 2 weeks and omg I gained so much weight! ☠️😔

Before holidays I was at 83 kg and now I weighted I am 90 🥲, in 2 weeks I gained like 7 kg because I wanted to prioritize “my mental health”, NO actually this is some excuses I was just a lazy ass and I didn't do workouts or move a little I was only at home.

I’ve been binge eating the whole holiday omg. But shcool start tomorrow and I will start all over again to lose some weight.

I’m actually at 90 kg and my dream weight is like 60 kg. I want to lose weight before April 3, my 18th Birthday! But I know in like 1 months it’s not easy and possible to lose 30 kg 😩🤚.

So I am doing it step by step. For the 1st month on the end of march I want to reach like 80 and the april ——> 70 and to finish may——> 60, it’s okay if I d’ont ritch my 60 kg in my birthday but just like 10 kg .

And for Summer I want necessarily be 60 kg .

So give me some advice please for stop hunger and and keep the diet on long terms please, really I beg you . And how many calories should I eat to lose 10 kg per months . Like give me some tips !

I will give you an update on my weight loss and what foods I ate.

Thank you all my girlys,

MIIUZLIYS 💋⭐️🎀

[ftbtch111]

Please Help! I need to lose weight really fast around 10 kgs in 1 week, could you give me some tips on how to? please?

[bulimic-bunny]

My experience with Ozempic [-20 kg in 2 months]

I think many people have heard of it as a magic weight-loss medicine, but in this post I would like to explain HOW NOT to take it. First of all, if you have been diagnosed with any eating disorder, please give up the idea of taking it! The problem is that all of us in the ed community are obsessed with weight loss and you start living in a sense of euphoria from constant weight loss. You get into a utopia where there are no binges, no hunger, where even your most favorite food doesn't interest you anymore, where you have a lot of energy, even though you might have eaten your last meal a couple of days ago. Anyway, I've had 2\4 shots, but it keeps its effect for about another 1-1.5 months. After the first shot, the feeling of hunger was gone the next morning, but it's not that shitty feeling like other pills, when you feel sick and nauseous and other symptoms and so you don't want to eat. Here you just stop craving food, like all my bulimic thoughts of filling my stomach got removed from my head. I used to drink sugar-free energy a couple of times a week, just for the taste, but I was full of energy. When I looked at the food, it seemed like an object of furniture. The weirdest thing was that my stomach wasn't rumbling, I just didn't want to eat. I lost the first 10 kg in 2 weeks. During that time I ate baby food three times because my mom was worried and drank about 4 cans of sugar free energy drink. In two weeks! Ozempic has to be injected, I am very afraid of any injections, so I decided not to take it anymore. For the next week I continued to fast, because I didn't want to eat at all. But it turns out that the body can not starve so long, one day I woke up feeling nauseous. I vomited bile for two days. I had to have a glucose drip because my glucose levels were so low that all the doctors were horrified. Then I stuffed myself with food at least once a day and lost another 10 kg in a month. So what was the problem? When you are a person with any ed, you cannot force yourself to eat under the influence of this medicine, because the delight of your condition and the lost kilograms is maddening. What could be more perfect than a constant feeling of being full? I can't help but admit that I wouldn't want to do it again, because my whole life is about losing weight, but I just ask you not to make my mistakes and if you decide to take this medicine, make sure that you eat at least a minimum amount of calories.

It's been half a year now, I had a binge after not very pleasant events in my life, so I got 10 kg back, but fasting is absolutely easy for me now, so I lost -5 kg again in the last month, because even after half a year I have no feeling of hunger and I eat 100-150 calories a day. I do not wish this to anyone, because I understand the damage it does to the body. That is why I recommend any diets, medications, etc. other than this. before(1,2)\after(3 same jeans,4,5)

I know that the result is not huge, so this is just another confirmation that this kind of violence on your body is not worth it

[randomprojectsbeforeidie]

Heyoo, I'm back!

So, before I go on explaining my other goals for the year, let's see what I did about the first goal I explained yesterday:

Goal number 1: study like Wade Watts

The app I use for my reviews is Anki, for Android. It's an authomatized flashcard app, and it's really good to memorize stuff (which I need for my tests to be a public server), if a bit time consuming.

Today I studied: 30 min. This is what I've been trying to do this week, so I can up the time next week. Success!

In my progress to study on at least half of the days of the year, I'm at: 5/184, which amounts to 2.73% of my goal!

Cool!

Now, to the second goal, to fight like a Bene Gesserit. As I said before, I'm obese to the point it's affecting my mobility. I gotta gradually get out of this obese zone so I can safely fight. So, here's my plan: I consulted my nutritionist (dietician? I don't think there's a difference in Portuguese, but I know there's one in English) and he said that, to lose weight in a sustainable way, I should be losing 2kg for month. It's slow, but it's susteinable.

So I set the goal to get to 69kg by the end of this year. Considering I was weighting 85,5kg by the beggining of the year, this is quite possible! It would require me to lose 16kg to get there. It's even lower than 2kg per month!

So I decided to use the method I read about on r/xxfitness (yeah, I use Reddit), which consists in calculatind your TDEE (using Nerd Fitness Calculator) and then subtracting 10% of it to get to your conservative deficit. And then you gotta count calories, which I've being doing using the app "MyFitnessPal".

I also watched a video by ATHLEAN-X in which he made a plan for losing weight gradually. I measured myself (weight, neck, waist, hips) and got my aproximate body fat percentage according to the US Navy Calculator. And then I started my plan.

Right now, I weight 85,5kg, have a neck circunference of 35 cm, a hio circunference of 94 cm and a waist circunference of 118 cm. This amounts to 49,10% of body fat, according to the US Navy Calculator. Cool.

So here are the actions I'll take by this level, which I call Level 1: from 50-45% body fat level:

1. I will not try to modify WHAT I'm eating right now, just HOW MUCH I'm eating. Doing the calculations above, I should eat 1.636 calories for the day. As long as I stay below that, I'll not worry about much at this point.

2. I'll reduce my alcohol and limit myself to drinking at most 2 days a week, and at most 5 drinks per week.

3. I'll take 3 walks per week, for 30 minutes each. This is the funnest part for me. I love walking and hiking, and I just found out about rucking! Which sounds like the perfect training for hikes! Basically, you walk with a weighted backpack on your back. I started with a bit more than 5% of my body weight, or 5 kg of weight.

To expand on this part, I'm a bit of a nerd. So, along with tracking my walks with an app called "MapMyWalk", I've been using another app called "The Walk". It's basically a game/audiobook in which you are a spy (I think?) carrying an important parcel across the UK while running from a terrorist groups. As you walk, you get to check points where you listen to new parts of the story. It's been nice!

(Also, I daydream a lot, and sometimes I've been running my own story in my head where I'm a human in a post-apocalyptic alien world carrying with me a parcel I got from a dying alien who told me that would be the only thing to save his race from extinction, and I promised to get it safely to the others of his species, but it is a long walk, and I gotta keep it safe. Anyways. I do have an overactive imagination sometimes)

I also have been trying stretching. Got the routine from r/Flexibility. Maybe this will stop me from injurying myself.

Oh, and I also made a deal with myself to only weight and measure myself on the first day of each month. I've never had an eating disorder, but I'm terrified of getting them, and I'm hoping this will help me track my progress without getting obsessed with my weight.

Anyways! For the tracking:

Number 2: to fight like a Bene Gesserit:

Yesterday I consumed: 1.535/1.636 calories.

Today I rucked: with 5kg on my back for 30 minutes, walking a total of 1,98km.

Today I stretched: my upper limbs.

So that's it for today! See you guys tomorrow!