@imanidiot5555 - Tumblr Blog

Things I’ve picked up along the way

Here’s some tips & calculations I’ve acquired over the past few months!

Tips

• stay hydrated!! 💦 Drinking more water actually makes your metabolism faster. Your metabolism is all the chemical reactions taking place in your body keeping you alive - specifically, catabolism (catabolic reactions) is responsible for converting food into energy. Proper hydration improves the transport of glucose to your cells and also improves sensitivity to insulin, which speeds up weight loss. I normally drink 2L of plain water per day, then a few cups of tea on top of that.

Drinking 0.5 litres of water is shown to increase resting metabolism by 10-30% for up to an hour. Bonus - cold water will burn even more calories as your body uses energy to warm it up.

• caffeine ☕️ will boost your metabolic rate and increase fat burning, BUT don’t drink too much. 500mg or more caffeine in one day (around 5 cups of coffee) is enough to have a significant diuretic effect. This means that it increases urine production in your kidneys to the extent where it may dehydrate you. For every cup of coffee or green tea you have, pair it with a glass of water. Drinking too much coffee can also cause your body to become tolerant to caffeine intake, meaning the positive effects on your metabolism will be lost.

• spicy food 🌶 hot foods containing peppers provide capsaicin, which boosts your metabolism! Plus, if it’s really spicy, you’re more likely to finish eating sooner and eat less overall.

• probiotics 💊 by taking probiotics, you increase the number of and diversity of ‘friendly’ bacteria 🦠 in your gut. These bacteria help you to digest food properly, and low diversity of these bacteria in your gut can contribute to weight gain. Probiotics containing strains of Lactobacillus can also help with reduction of body fat, as studies have found individuals to lose an average of 3-4% body fat over 6 weeks, and in another case 8.2-8.5% of belly fat over 12 weeks.

• take your vitamins & meds 🍊 to help make sure your body gets the nutrients it needs (minus the excess calories) take multivitamins. Specifically, vitamins B12 & Iron help to maintain a healthy metabolism and will stop you getting so dizzy. Vitamin C is also good for keeping up your immune system, which would otherwise be difficult if you’re malnourished.

If you’ve been prescribed antidepressants, take them. It’s easier to overeat when you’re down. Plus some antidepressants (e.g. citalopram) reduce your appetite significantly.

• HIIT training 🏃🏻‍♀️ intervals of walking / jogging followed by 30 second sprints are better for fat burning than low intensity, long jogs.

Your body’s aim is to maintain its energy stores, so it wants you to perform in the most efficient way. Like driving a car, repeated sudden & rapid acceleration uses more fuel. Your body will also continue to burn calories at a higher rate for hours after a HIIT workout, due to the replacement of your depleted oxygen levels after sprints. This wouldn’t be the case if your workout only included steady state cardio.

• sleep 💤 not getting enough sleep can slow down your metabolism by reducing your cell’s sensitivity to insulin. It also increases the hormone that causes hunger (ghrelin) and decreases the hormone that makes you feel full (leptin).

• try to eat fewer than 100g of carbs per day, regardless of your calorie goal 🍞

• reduce sodium intake🧂 and increase potassium intake 🍌 to decrease water retention!

• vitamin B6, dandelion extract and magnesium 🌼 also decrease water retention.

• jelly 🍓 - Hartley’s have a ‘10 cal’ range of jellies in loads of different flavours, each pot being a maximum of 10 calories! Most flavours are less than that though, my favourite being the raspberry at 3cals per pot

• miso soup!! 🥣 Miso is super good for you, it has loads of different vitamins and probiotics which aid digestion (as mentioned above!) Its also only 21 calories per bowl. It tastes pretty good, but it smells disgusting, which is great for curbing your appetite afterwards.

You can mix miso paste with hot water, or brands like itsu sell individual soup sachets. I prefer the sachets as I feel more sure of the calorie content.

• Shirataki noodles 🍜- these are white, almost translucent noodles which are made from glucomannan (a fibre which causes weight loss!) and contain no digestible carbs. The brand I buy is called Barebaked Noodles - there is 2 servings in one bag at 15 cals each. I normally mix up some chicken or beef stock and mix the noodles in after cooking them.

• Rice crackers with Dairylea spread 🧀 are amazing. There are 26 calories in each lightly salted rice cracker, and only 50 cals in a serving of the cheese spread (which normally covers two crackers for me)

• protein 🍳 I know we’re all terrified of protein for fear we might get bulky or even just maintain muscle that we don’t want - but by eating a small amount of protein per day, that won’t happen. By not consuming enough protein as well as being malnourished, you risk your hair falling out. Your hair is made up of a protein called keratin, and it’s also not necessary for survival. As I mentioned above, your body’s aim is to function as efficiently as possible for survival - so when nutrients are scarce, it will only do what’s necessary - which doesn’t include hair growth.

In one egg white, there’s 17 calories and 4g of protein. Even just a small amount will help maintain your metabolism somewhat, and could prevent hair loss.

• keep a rubber band around your wrist. If you feel the urge to binge, gently pull it back and snap it against the back of your forearm. Don’t do this too hard or you might break your skin and I’m not encouraging self harm here! If you do this each time you feel the impulsive urges to eat everything in sight, you’ll slowly start to condition yourself out of overeating.

• keep a food diary, and record your feelings before & after each meal, especially binges. You’ll start to see a trend and identify your fear / trigger foods. Knowing that you will need to write down your feelings after eating will also discourage you from a binge before it happens, as you already know how it ends. 📔

Calculations

• 1lb of fat is equal to 3500 calories - this is the amount you need to be in deficit by to lose 1lb of fat.

• your BMR (basal metabolic rate) is the amount of calories you will naturally burn each day without exercising. You can calculate it using these formulae:

Men: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age)

Women: 447.593 + (9.247 x weight in kg) + (3.908 x height in cm) - (4.330 x age)

• to convert lbs to kg, divide by 2.2 :)

• METs (metabolic equivalent of task) are like a measure of the intensity of a workout, or energy expenditure compared with when just sitting doing nothing.

You can google the MET of a particular workout (e.g jumping jacks) and use this to calculate how many calories you’ll burn per minute. Here’s the formula for that:

( MET x 3.5 x your weight in kg ) / 200 = cals burned per minute

- - -

Hope these are useful! Stay safe everyone 💛🌸

tothebone-s

Recipe #002

field salad - 30 g [5]

tomatoes - 150 g [30]

cucumber - 117 g [16]

dressing - 9 g [16]

Total: 68 calories

_______________________________

cut the ingredients and mix them together

enjoy 😙

tothebone-s

Recipe #004

broccoli - 311g [78]

rice - 52g [181]

onion - 66g [20]

salt & pepper [ 0 ]

Total: 279 calories

________________________________

cook the broccoli

cook the rice

cut the onion in small cubes

roast the onion

add the rice into the pan

add the broccoli into the pan

mix everything together

add salt and pepper

enjoy 😙

hugeginger

I made an 85 cal dinner

I made some vegetables and it tasted SO GOOD and was so filling despite only being 85 cals.

Here’s the recipe:

stir-fried vegetables kinda

5ml soy sauce (9)

75g onion (25)

45g bell pepper (11)

70g asparagus (20)

30g cabbage (9)

75g zucchini (13)

- salt

* Add bell pepper, onion, asparagus and cabbage to a non stick pan with water (do not add the zucchini yet if you don’t like really soggy zucchini bc it need way less cooking time than the other vegetables)

* Cook on medium heat with a lid on (to steam)

* Cook until almost finished and then add the zucchini, the soy sauce and whatever seasoning you want.

* Cook until the zucchini is finished and voila it’s done

It looks kinda *~disgusting~* bc I used the flash but look at how much it made!! Super filling, I love it.

c0llarbonxs

Yes I know I deserve food but u know what I also deserve to b happy and food makes me fucking miserable so in conclusion imma just starve :) yey

nico-is-not-hungry

Some Snacks under 100 calories!

Egg white (17)

chicken breast (oz 28)

apple (50-70)

strawberry (58 for 100g)

cherry (63 for 100g)

pomegranate (78)

raspberries (34 for 100g)

peace (39)

Shrimps (95 for around 90g)

Breat oz (around 70)

crispbread (oz from 25-50)

soft-boiled egg (68)

Ana chips (71 for 100g/ recipe on my account)

Ana pizza (okay it's about 90-100 cal/ recipe also on my tumblr)

a cup popcorn with salt (31)

Water ice (4 )

cucumber (15 for 100g)

Grapes (68 for 100 g)

string cheese 80 cal

(I will add some more if I found new ones also if you know some more please let me know!)

thinblue-roses

Low Cal Sweet Tooth Coffee Recipes:

For anyone who’s looking for something sweet to drink without feeling guilty! These few drinks help me out a lot. (о´∀`о)

Iced Mocha ✨

> One cup (8 oz) cold coffee

> One cup (8 oz) almond milk {sub w/ one tbs Coffee Mate French Vanilla just lower the amount of cold coffee}

>One tbs (0.7 oz) Hershey’s Choco Syrup

Total: 75 kcal w/ almond milk; 80 kcal w/ creamer

Caramel Macchiato ✨

> One cup (8 oz) coffee

>Half cup (4 oz) almond milk {sub w/ one tbs Coffee Mate French Vanilla creamer}

>One tbs (0.7 oz) Hershey’s Caramel Syrup

Total: 65 kcal w/ almond milk; 85 kcal w/ creamer

Sweetened Latte ✨

>One cup (8 oz) espresso

>1 1/4 cup (10 oz) hot almond milk

>1/2 tbs milk foam

>1/2 tbs sugar

Total: 67.5 kcal

Nice Affogato ✨

>1/4 cup (2 oz) espresso

>1/4 cup (2 oz) water

>1/2 cup (4 oz) low cal ice cream of choice

Total: 70 kcal (differs reliant on ice cream)

Hope this helped a lil bit! Please try and aim for recovery, stay safe loves. 🤍

lardasslol

💕 how im losing ≤4lb a week 💕

firstly: on GOD i am not endorsing eating disorders and/or disordered eating. it’s not funny, it’s not quirky, it’s not trendy. it’s fucking horrifying and it eats away at your soul and mind.

secondly: i do not work out regularly, and definitely no cardio. i am currently working on my arms so i do lift some light weights, but truthfully i am lazy and not exercising as much as i really should be (!!) that being said, i live in a city and when i miss transit or am too late to wait for a bus or train or hang out with friends, i end up doing a lot of walking. also, i’m currently in a school that’s very narrow and tall, and end up walking up and down stairs at least a dozen times a day.

thirdly: i am 5′5″ and 15, and naturally have a pretty decent metabolism. not as good as it could be, but definitely not as bad as it could be, either. i have not purged or fasted in about three months, and started dieting again towards the end of august, and since then have lost about 18 pounds in the one-ish month since then. i am not restricting per se, but make it a habit not to go over 1200 cal a day at most. though honestly most days i don’t go over about 800. not a strict restriction at all.

💕 how i’m losing about 4lb a week ! 💕

💞 i track everything i eat! this means barcodes and a kitchen scale are a must for me. i eat a lot of homecooked meals, and scan the barcodes of the ingredients used to track. this means if i scramble eggs, i carefully measure out the butter for the pan, etc. if i can’t track it, i won’t eat it.

💞 i don’t eat rice or pasta. this used to be a staple in my diet, and i really, really love them! i’m on a low-carb diet (anything over 100g a day makes me nervous, never, never, never over 130 at all !!) and in the beginning, it really was hard. my family makes a lot of stir-fry and rice based dishes, but what helps is seperating the two – for example, the meat and vegetables (always tracked !) cook in the wok, while the ricemaker for the rest of my family who eats the rice on the side, and they mix it in themselves. but after a while, rice and pasta and other starchy foods just aren’t that appealing right now. definitely a food i look forward to eating once i hit my gw!!

💞 i meal prep! i’m currently a student, and school lunches always give me so much anxiety because there’s really no way to track or even know what’s going on in them. most days, i buy gluten-free whole wheat bread from trader joes (120 cal for 2 slices) for sandwiches, and cold cuts that are in the range of 40-70 cal per serving. personally, i always only add one serving size (1-2 slices, depending on the cold cut) of the meat. i toast the bread, but do not add butter or mayo. this means that most days my lunch averages around 190-240 calories, depending on what i add or don’t.

💞 speaking of, i never, never, never add mayo or other condomients if i can help it. ketchup is the only condomient i like, and even then i carefully watch the amount i add. i have a soft spot for hot sauce (though i honestly haven’t had a reason to eat it since i’ve started dieting), and almost all hot sauces have 0 calories. still, the carb content can add up, and so can the sodium if you count that, so it’s always important to track !

💞 even if i know something has 0 calories, i still track it.

💞 speaking of! diet soda is a favorite. my go-to drink will always be water, but 0 cal seltzers and diet sodas are also amazing if you have the chance to treat yourself. always double-check to make sure there are no carbs, no calories, etc. !! i also always order my drink myself in case i am with a friend that accidently mishears me and orders a regular, or a family member that thinks i’m being snotty about my drink order and buys me a regular.

💞 research low calorie snack options! if you are hungry, eat, but make sure you know exactly what you are putting in your system. personally, some of my favorite snacks are: kosher dill pickles (0 cal!), rice cakes (i have two brands i switch between, 40 cal. and 90 cal. respectively!), brocolli (about 31 cal. in a cup chopped), clementines (cuties have 40 cal. per clementine), grapes (each indiviual grape has about 2 calories in it, or a cup is about 62 calories), yogurt (chobani fruit flavored is 110 cal. per container), tomatoes (about 24-30 cal. per whole tomato), etc. if you are hungry, definitely eat! just be aware of what you are eating.

💞 if you chew gum/suck on mints, track it. as a sometimes gum chewer, i know and i understand that gum sticks are usually like, less than 5 calories and about 1 carb each, but still, i’d say track it. the same way you’d track condiments, little things can add up.

💞 speaking of natural foods like fruits and veggies – it’s always a range. there’s no barcode on nature! i always round up to be on the safe side. so if i put aside a cup of grapes, for example, on my app i will track that i ate 1.3 cup just for a little wiggle room.

💞 eggs are a super food. the average egg has about 70-80 calories in it, and almost 0 carbs. boiled eggs with a little salt are really good, scrambled/fried eggs are really good (watch the butter used on the pan!!). once you start adding things to your eggs like cheese or excessive butter, etc. is when you will see the calories in these meals go up.

💞 avoid eating out! now, that doesn’t mean don’t hang out with friends or go out with friends or your partner or family, it just means be cautious. for example, over the weekend i hung out with my friends, and we all went to chipotle. i did not order any food there because while chipotle is so good, a single burrito there is enough calories for an entire day. instead, i got a soda cup and filled it with coke zero (they were out of diet coke, but coke zero also has 0 calories and 0 carbs). we still had fun, they both enjoyed their meals, and so did i!

💞 this is for people who do drugs/drink/smoke – personally, i don’t mess with nicotine at all. however, i have heard from people who do that it’s an appetite suppressant. now, in saying that, please not i’m not endorsing nicotine/smoking cigarettes/juuling at all !! please don’t, there are other suppressants you can use if you want to look into that. alcohol has a lot of calories and carbs in it, so i would recommend not drinking at all if you are looking to keep your calorie intake at a minimum. the thing about marijuana that you should be wary about is that it can cause cravings (”munchies” lol haha) after smoking it. having an edible of course means tracking the calories in whatever the pot was in. for example, if you have a weed brownie you’d have to track the brownie, if you had a candy edible you’d have to track the candy. if you want to ingest marijuana into your system, i would reccommend smoking or vaping it (though, be careful, with all this news and drama of people reportedly dying or becoming very ill from vaping illegal carts!!).

💞 you need to eat breakfast. breakfast is the most important meal of the day. there are low-cal breakfast options, and even though i am really, really bad at doing this myself, i’d argue that if you were to eat a larger calorie meal, breakfast would be the meal to do it. you need the energy to get up and at them!!

💞 be careful while weighing yourself. personally, i weigh myself at least a few times daily, but i also am very mentally ill and it’s an impulse and a thing i need to feel safe and secure in my body. that being said, weigh yourself as much as you are safe to do, but i would not record every little change as your weight fluctuates during the day !!! to update your weight, either for medical reports, fitness apps, whatever, i would recommend waiting at the very least once a week on a scale that is not your own. you can weigh yourself at home as many times as you want, but to update your weight formally, i would do it at the minimum once a week, not on your scale. at a doctor’s or dietitian’s office would be ideal, as they have the big, clunky, very accurate scales (you know the types!!) and are writing that down for medical purposes anyway. however, i know that not everyone has the opportunity or previldge to have access to those once a week. alternatively, if it’s okay with a friend, i would use their scale once a week at the very least, especially if it is one of those modern ones with a screen that display the exact number down to the decimal. however, don’t freak out if you can’t weigh yourself at least once a week to update! and don’t freak out if you weigh yourself at home and the scale says that you’re a decimal point or a pound heavier or lighter. scales can be affected by water weight, sodium intake, weight of your clothes or jewelery, or even whether or not you have pooped that day, lol. something i personally struggled with was weighing myself at the beginning of the day and seeing a number, then weighing myself again at the end of the day and seeing that number had grown by a few pounds. remember: that is not humanly possible. humans will not gain whole pounds in one day. i would freak out and cry because i thought that somehow i had gained 4 or 5 pounds in less than 24 hours – this is not possible. do not worry. weighing yourself at home is to see the range you are currently in.

💞 though i haven’t binged in months, or even have the urge to really, truly binge, i remember that when i would want to, i’d watch mukbangs on youtube. part of it was to watch the food, but a larger part was to watch these people shove thousands and thousands of calories into their mouths in one sitting. i love trisha paytas, but imagining the amount of calories and carbs she would be eating in those videos would always make me suddenly… not hungry, lol.

💞 even now, i watch shows like my 600 pound life or supersize vs. superskinny, or those youtubers like amberlynn reid who post frequent mukbang videos. i don’t want people like her to satisify binge urges, but because it’s so gross watching her eat all that food, mentally counting the calories she’s eating. my 600 pound life can get ghraphic, though, with gore or cuts, so do be warned !!

💞 for yall with ovaries – don’t freak out during your period. personally, whenever i’m on mine, i tend to bloat. i don’t binge, because obviously i’m still tracking, but i always freak out and get scared because i feel larger than usual. but once my period ends and i stop bloating, i’m reminded that it was just that. when you’re on your period, and if you bloat during your period, you will feel larger. don’t take it too seriously !

💞 don’t expect to hit your goal weight immediately. things take time. but, i assure you, if you are counting your calories and staying under your limit, you will lose weight. since starting my diet, i’ve been noticing things about my body which i love. i’m starting to see my collarbones again, and that’s causing extreme, undescribable happiness. i’m begginning to see that diamond first-steps-of-a-thigh-gap between my legs. my forearms don’t crease when i hold it to my chest or press it to my arm. my jawline is slowly, but surely coming back. even my stomach, which is my major problem area (though personally i feel like my whole body is my problem area lol !!!) begin to shrink in size. when i lay down, though my stomach still has a bunch of fat, especially around the lower part, i see and feel my hipbones. clothes that i saved for when i get skinny still don’t fit, but they fit better than they did before. this morning, i tried on this skirt that i saved, saw that, yeah, it didn’t fit yet, but i remember thinking to myself, “almost there!” and smiled. it’s important to be positive. don’t get me wrong, i’m not mentally well, and i have a horrible relationship with my body. i mean, it’s funny because this morning at school i had the worst body dysmorphic attack of the school year, but there are moments where you will just beam because you’re doing it. you’ll start to have to tighten your belt. you’ll get there. but you have to be careful. this phrase has been said time and time again, but i’ll say it again: you want to be skinny and alive, not skinny and dead.

💞 keep your head up. stay safe. you’re doing so well!!

to-the-water

I'm so fat I'm starting to think that I don't actually have an ed. Maybe I'm just an edgy dieter, who's shit at dieting.

incrediblythin

Reblog if you wish you were ten pounds lighter

roses-and-caffeine

try 50

minevera188

Try 100

the-empty-thighs

Reblog if you are not happy with your current weight 🥀

fat-sad-dissapointment

far from happy

sick-thln

eating disorder blogs september 2019 🍒

i recently got termimated at 7k and im really trying to rebuild my blog and find more mutals !! please rb/like if the following apply to you:

🍒have an ed (must)

🍒are trying to lose 20+ lbs

🍒struggle with binging/restricting

🍒post/rb thinspo and ed related content

🍒are NOT PRO

🍒are nice and friendly :^)

i will follow u all back <3

cosmaura

the secret to not binging

I havent binged in three years and here’s how

🍃 U need to stop fasting for days that’s just stupid. If ya gonna fast, do it 14-18 hours daily (intermittently). N if you crave junk and still wanna lose weight: Eat yo damn breakfast and lunch and skip fucking dinner (dinner always fucking kills it). Lunch is a life saver.

🍃 Allow your cravings, but only in the beginning of the day, where your body will definitely burn the calories. Even if it exceeds your calorie limit that day. Just don’t stuff your face, your body needs to be able to handle it. As long as you are hungry at the end of the day you burned everything. It’s reassurance and you should lose weight bc you’ll likely be burning fat over night.

🍃 Tbh I’ve been writing at this text for over a month. How do I put it into words? What can I say and what can’t I? What is the big secret? Well, there is no big secret. At the end of the day it’s a matter of balance and not taking things to total extremes (it always is). Also, it’s a matter of timing. You need to find what works for you. Days of fasting doesn’t work for anyone. It will ruin your daily activities. And honestly, if you’re gonna live with this damn illness, at least do it in such a way, that you can take care of your obligations and are able to have life besides it.

I don’t promote shit but some people just can’t live without destructive behavior, like me. And here’s how I cope.