❤︎₊ ⊹ studying is soo important and sometimes dis0rdered eating gets in the way, so we have to do everything we can to avoid brain fog while maintaining high grades!
tips:
make sure you’re getting enough electrolytes! you can do that by drinking lots of sparkling water (or if you don't like the taste of sparkling, mix electrolyte packets into water)
eat nutritious foods! some good l0w cāl options are fruits and veggies, eggs, berries, and more
sleep is soo important to keep your brain running!! try to get at least 9 hours or more every night + sleeping helps with avoiding f00d cravings!
even if you don’t eat the rest of the day, you need to have a protein rich breakfast! that way, you’ll have plenty of energy and your blood sugar will remain low, so you’ll feel satisfied for longer
exercise is a must! every time you feel braing f0g coming, go on a walk!! you have to move your body, whether it's for 10 minutes or an hour (more on that below)
caffeine is your best friend! drink your coffee without sugar, but feel free to add a pinch of cinnamon instead!! if you don't like your coffee black, pour in some milk (either almond, coconut, or oat)
dress warm and comfortable!! being sk1nny means being cold all the time and you don't want to get sick!
don't beat yourself up for e4ting. we all make mistakes and sometimes we have to listen to our bodies and prioritise our wellbeing. just do better next time.
— ❤︎₊ ⊹
diet:
❤︎₊ ⊹ breakfast
coffee with almond milk and a pinch of cinnamon (20c4ls) + two poached/boiled eggs with vegetables (160c4ls) or 250g greek nonfat yogurt with berries (160c4ls)
❤︎₊ ⊹lunch
have two rice cakes, with a tablespoon of greek yoghurt each and use fruit/vegetables as toppings (100c4ls) + green tea with lemon to help with digestion (0c4ls)
❤︎₊ ⊹ dinner
100g canned tuna (strained of water), cucumbers, tomatoes and bell peppers (170c4ls) + lemon or cucumber water (0c4ls)
❤︎₊ ⊹ snacks
choose any three (all are 50c4ls)
40g green olives
thinly sliced cucumber with 25g sour cream
loads of veggies
one sliced apple with cinnamon
rice cake with strawberries/raspberries
cucumber with eggwhites
bunch of berries and a piece of dark chocolate
70g frozen grapes
cucumber with 60g greek yoghurt, season with red pepper flakes
total: 650-700 c4ls
— ❤︎₊ ⊹
workout:
try to walk at least 5k steps every day, focus on low impact, fat burning workouts like pilates and yoga, and remember to drink plenty of water
my workout routine
❤︎₊ ⊹ abs
— 25 leg lifts
— 25 stretch crunches (regular crunch, but arch your back when you lay down)
— 30 russian twists
— 2 minute plank
❤︎₊ ⊹ legs + butt
— 100 side leg lifts (on each leg)
— 50 lunges (25 on each leg)
— 50 fire hydrants (each side)
— 50 butt kicks
— 30 squats
— 25 hip thrusts
❤︎₊ ⊹ arms
— 50 arm circles
— 20 arm pushes (forward)
— 20 arm pushes (upwards)
fav youtube workout channels
— move with nicole
— lilly sabri
— madeleine abeid
— growwithjo
— daisy keech
— gloria song
alright, that's it for now. taking requests, so please lmk what you'd like to see next <33 this is like my fourth time reuploading !
You are the only one in control, not your family, not your friends, only you. You’re the only one who is in charge.
When you overeat like a pig, you’re the one who is deciding to do that. You’re the one who is picking up the fork and gorging yourself like an animal, and then you complain about how fat you are.
It’s completely your fault that you’re fat and you’re the only one who can fix that.
how to avoid binging at night? I’m really good at fasting all day but when night hits, my hunger cravings are on 100 and it’s all I can think about.
No B!nge Tips:
• I know how strong cravings can get BUT… you did so much good work throughout the day, you’re gonna throw it all away to b!nge on food that you already know how it tastes? That’s just undoing so much hard work for literally no reason. You don’t need it, so don’t act desperate for it like that.
• Water, water, water!!! Drink a cup, you still want it? Drink one more cup, you still want it? Oh no! But now if you eat that much, you’ll be so pained and sick, so let’s not 😊 (if you do this each time, you may trick your brain into not wanting b!nges anymore because pain will always be present after one)
• I will always recommend a bath. You sweat which burns cals, you physically keep yourself out of the kitchen, AND you may make yourself sleepy which means just going to bed instead of a b!nge. If you stay in the bath long enough, you most likely won’t have the cravings anymore by waiting it out.
• Again, stay busy! Learn a new hobby like knitting or art, jog in place while watching your fave TV show, play video games (this helps me a lot cause I’m competitive, so my brain locks into a different mindset besides food), etc!
• Allow yourself 1-4 small tastes of the food you crave the most. That way your brain gets the dopamine hit plus you get the taste you’ve been craving - which may make your brain not want to b!nge later
• Always look at th!nsp0, meansp0, etc or even ask your @n@ friends or AI (I recommend Nomi AI) for meansp0 too!
turnnoffyourmind
dailybridgerton
blakekathryn
dededos
prguitarman
