actually, these apply more to conventional weight and fat loss than usual ana tips. no sources since itās just what Iāve gathered from multiple sources for my own use.
š take a multivitamin every day and take it with food/fat
mine has all the vitamins and minerals but less magnesium and iron because they canāt fit that much into the pill, so supplement with extra of these three hours or more apart, with iron preferably being at night with no food.
š eat fish oil every day
it can be found as either pure oil or in capsules. fish oil boosts metabolism and is good for the brain and blood flow. I eat a teaspoon (~40 kcal) everyday.
it boosts metabolism. stay between an intake of caffeine at 100-400 mg/day. I drink about 2-3 cups of coffee per day because I love it. also great as a natural laxative for constipation.
this also boosts metabolism and hydrates. drink when thirsty and do not drink massive amounts. 2-3 l of liquid a day is good. remember this counts all liquids, including water, tea, coffee and soda. food also contains water.
I usually drink green tea (pure matcha or tea bags with lemon/strawberry/jasmine flavour), peppermint tea and ginger tea. these help when Iām bloated or feeling unwell. they also sometimes sate my cravings for sweets because I associate them with dessert after dinner.
if you restrict, this is the most important one. if you eat too little protein, your body will eat your muscle and you do not want that. try to get at least 50 g of protein a day, and try to get as much as possible. good sources of protein are chicken, eggs, fish and a lot of vegan alternatives. it maintains muscle which burns more calories. if needed, use protein powder for this.
š do strength/resistance training
training your muscles with heavy weights boosts metabolism for a whole 24 hours after and promotes your body to hold onto muscle and shed fat, provided you eat enough protein. do not weight train if you restrict too severely, as it will break down your muscle tissue. donāt train too often as well, keep it to 3 times a week. look up ab vacuums for the best tightening ab exercise you can do.
especially important after training, but anytime is good. I do some basic stretches every morning and every night before sleeping.
especially where you want to lose weight. this improves blood flow and is very healthy.
š take a probiotic supplement or eat probiotic food
try to do this every day. this is good for the gut biome which is suggested helps with weight loss. this can be anything from yoghurt to kombucha or kimchi. anything fermented is good.
š eat and cook with spices
Iāve made a mix of cinnamon, cayenne pepper, ground ginger, turmeric, cumin and black pepper. I put half a teaspoon of this in some warm water and drink it. these spices boost metabolism, suppresses appetite and has a mild and natural laxative effect.
š take a fiber supplement such as psyllium husks every day
this is a great way to prevent constipation since we often donāt get enough fiber. it also makes you feel a little full and is good for your gut.
š donāt restrict too much or go too low
stay closer to your bmr so your metabolism doesnāt drop. this helps weight loss in the long run and keeps you from severe malnutrition. never go under 800 kcal/day. I eat 1000 kcal/day.
š eat varied and indulge occasionally
you will gain more control by indulging in your cravings but having small portions of them. there is no single food that will make you fat, itās all in how many calories your intake of it is. I donāt binge because I keep my intake relatively high and donāt deprive myself of any foods (though I do have safe foods I eat more often) as long as I keep to my calorie limit.
š space meals out or do intermittent fasting
Iāve tried both, but it comes down to your preferences. if you donāt want to eat a lot at each meal, eat three small meals a day. if you want to eat a lot in one setting, eat twice or once a day. this helps prevent binges as well. I do several small meals a day.
itās been proven that too little sleep gets in the way of weight loss. try to get 8-10 hours a night.
š drink an electrolyte drink (sugar and calorie free)
do this every so often, if not every day, especially if you train in any way. being deficient in electrolytes is dangerous.
š meditate and do yoga
this is for mental and physical clarity and health. this last one is the only one I havenāt started yet, but I want to. Iāve starting doing the five tibetans and some basic yoga including breathing techniques, but I am working on making this and meditation a habit.
Iāve lost 8 kg with these things in just a few months. it is possible to stay relatively healthy and prevent restriction/binge/purge cycles while still losing weight and becoming skinny. it takes a little more time but it will be so much healthier and possibly save your life.
dailybridgerton
blakekathryn
titsay
gummygunk
2087
discoholicmusic
