There are so many people on here asking for tips and trying to get underweight and they are starving, fasting, purging and many other really scarily unhealthy habits, sooo I figured I would make a guide on how to get underweight that as safe as possible because if people are going to do it anyways, I would rather they do these things to stay as safe as they can and not exacerbate the problems that could arise.
This is not promotion, this is simply to keep people who are going to do something anyways as safe as possible.
FIRST. Find your Basic Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). There are too many people on here thinking that they need to eat 500 calories per day to lose weight, that they “just don’t lose and even GAIN on anything over 1000”.
BMR Calculator: http://www.bmi-calculator.net/bmr-calculator/
TDEE Calculator: http://www.iifym.com/tdee-calculator/
Your BMR is how many calories it takes just for you to exist, it’s how many you would burn just by laying in bed all day. It is always above 1000, and usually is between 1200 and 2000 depending on height and weight. As someone who is 90 pounds and short, my BMR is still 1100 calories.
Your TDEE is how many calories you burn total, your BMR + whatever movement you do during a day. So, all the calories you burn simply by existing, plus the ones you burn by doing chores or going to school or working, plus your exercise. There is a reason the standard for women is to eat 2,000 calories a day to maintain, because by doing normal daily activities and moderate exercise you can get there very easily. If possible, get a FitBit or track your activity with your iPhone.
So as long as you are eating less than your TDEE you will lose weight. If you are eating under your BMR you are definitely losing weight. You do NOT need to eat only 500 calories per day to lose weight. 500 calories is not enough to sustain even an INFANT and this is how you will get sick, lose your hair, be malnourished, and many other very bad side effects.
1. Set a Higher Calorie Limit: Set a calorie limit based off of your TDEE, somewhere between 1000 and 1500 depending on your height, weight, and activity level. NEVER eat less than 1000 calories, preferably never less than 1200.
2. Marathon Low Intensity Exercise: Pick up an activity such as walking, biking, or another low intensity activity that you can do comfortably for an hour or more. By doing this instead of high intensity cardio you will prevent yourself from getting burned out on exercise, you’ll reduce muscle wastage, and you’ll be able to burn more calories by doing it over a longer span of time. Try getting in three 30-45 minute walks per day, rather than an hour of full speed cardio.
3. Patience: By maintaining a lower calorie deficit and by doing lower intensity work outs, it’s easier to have a diet plan to stick to. Less binging because you feel less unsatisfied. You’ll have more nutrients and feel better. You’ll lose weight slower, but it will be much less likely to come back and it will be more sustainable long term. Better to spend twice as long losing weight and have it stay off, then lose ten pounds in a month and eat it all back because your body forces you to binge.
Vitamins & Supplements: TAKE VITAMINS. Buy a multi-vitamin or ask your parents to get you one. Take it every day and don’t you dare bitch about it having calories. Take a multi-vitamin for all your basic needs, take Biotin to protect your hair and skin, Tums are pure calcium so you can take those to prevent bone loss. These are not as good as the nutrients in food, but they are better than not getting them at all! TAKE. YOUR. VITAMINS.
Make a Plan that includes Treats and Cheat Meals: Eat 80% Healthy, 20% Treats. If you save 200 calories for a chocolate bar every day, and have 800 for healthy food, you’ll be much less likely to binge. You’ll get the satisfaction you want but you won’t be starved from only having 500 calories all day and wanting ten chocolate bars.
Eat Fruit and Vegetables: Don’t go vegetarian or vegan to lose weight, if you are considering this I beg you to look into the ethical reasons and do it for that. However, that aside, eating your fruit and veg is extremely important. No chocolate or ice cream monos. They are not going to “trick” your body, it’s too smart for that. Better to do a green vegetable mono if you’re going to do one. You’ll get more nutrients and be more full.
Exercise Every Day: Make room for moderate activity everyday, like walking, biking, or whatever you enjoy. Exercise will make you less depressed and make you happier which will help you achieve your goals or help you to realize you don’t need to be underweight to be healthy.
Not Every Fluctuation on the Scale is Fat Gain or Loss
The main reason for huge jumps on the scale is water weight. No one loses a pound every day, or at least not a real pound. When you drastically reduce your intake, you’re carrying less food weight, there’s less food to absorb water in your body, and your body uses it’s carb stores which hold water.
Reasons for Higher Weight
Food weight from a binge, food that is absorbent and holding water (rice, bread, pasta), etc. This is why low-carb diets are popular, scientifically carbs hold water so by reducing carbs you lose water weight. It’s not REAL weight. It is just water. As soon as you go off a low-carb diet you’ll notice a 5lb “gain” of your body holding a proper amount of water again. Eat your healthy carbs, they give you energy.
Period Weight: The female body can retain between 2 and 10 pounds of water the week before your period. so even if you’ve been good on your diet you may notice an increase, this is just your body holding water in preparation. When you get your period, it will disappear in a day or two. So next time you fret over gaining 5 lbs over an unknown cause, think of where you are in your cycle. Even if you have lost your period, you will have this gain around where your cycle should be.
Sodium: Ate Ramen? Or anything else suuuper salty? Salt retains water like crazy. Drink more water the next day to help wash out the excess sodium.
Sore Muscles: Intense exercise that causes your muscles to be sore can cause you to retain water while your muscles are repairing.
The “Whoosh” Effect: Studied in the Minnesota Starvation Experiment; the men who were starved would often stagnate in weight loss despite a completely controlled environment. After a large meal which was served purposely every so often, they would often report getting up in the night to pee and they would see a significant weight drop the next morning. This is called the “woosh” effect, which is when your body is losing fat, the fat cells hold on to the water that they needed when there was fat in the cells in hopes to replenish the store. After a certain amount of time or a large meal, the cells will flush out the excess water.
Poop!: You may not have pooped for awhile!
Dehydration: Many things cause dehydration and as the body is 75% water it can cause huge spikes or drops. Sweating too much, not drinking enough, drinking alcoholic or other dehydrating beverages can all show a drop.
Food Weight: If you don’t eat enough, or eat very dense foods, you’ll have less food in your digestion system showing on the scale. Which is why people eating 500 calories per day lose “a pound every day!” Yeah, they are pooping out all their food and water, and are probably losing about a 1/3 of a pound of real weight a day at MOST, as well as severely undernourishing themselves.
The moral of this information is not to trick your body into holding less water to weigh less, but to not freak out that you gained or lost 5 pounds, or even a pound over night. Your weight will fluctuate, it’s what bodies do. Use an app to track your weight that shows a trend line, so you can see if there is a generally trend down, a general trend of maintenance, or a general trend upwards.
NEVER PURGE: Purging will wear the enamel off your teeth and make them rot (google bulimia teeth), it will destroy your heart and esophagus, it will drastically reduce your potassium which could send you into cardiac arrest, and bulimics lose their hair faster.
IF YOU DO PURGE: Do not immediately brush your teeth, you’ll brush the stomach acid into your teeth and wear the enamel off faster. Chew a Tums and swish it in your mouth, the antacid will help protect your teeth from stomach acid. Drink a Powerade or Gatorade to replenish your electrolytes.
DO NOT USE STIMULANT LAXATIVES: They will work, but after you’ll feel more bloated and they make your bowel lazy which means you’ll become dependent on them very quickly. Instead, if you really do need something to go, take stool softeners or drink Smooth Move tea (it’s like detox teas, but you can get it at a grocery store for like $2). Don’t use them regularly or they can also create dependency with improper or too frequent of doses, but they are gentler on your system and less likely to create dependency.
DON’T FAST/EAT LESS THAN 1000: You will become malnutritoned quickly which can cause bad skin, hair loss, bone loss, heart problems, blood pressure issues, brain shrinkage, muscle wastage and all sorts of other terrible side effects. Better to lose weight slowly, than be bald or even dead. By eating more, you will also binge less or not at all because your body will be more satisfied. Starvation mode doesn’t exist in a physical sense, but it does in a mental one. Prolonged deprivation of calories can cause depression, suicidal thoughts, and will eventually force you into reactive eating where your body makes you eat as much as possible because it thinks it’s starving. By eating more, you can lose weight, keep the weight off, and avoid negative side effects.
Finally, do not try to compensate for binges by eating less as this will create a binge / starve cycle. Eat a regular amount that is sustainable, SUSTAINABILITY is the key! No one can keep up 500 calories long term without binging, if they say they can they are flying or have likely visited the ER before because of it.
It is a marathon, not a race. By upping your intake and doing these things you may notice a slight increase at first due to food/water weight but within a month you’ll see the difference from not binging and not having to compensate by being rewarded with steady weight loss and you’ll feel less tired, less dizzy, and happier probably!
Please try this, it works and it’s much safer for you guys. I got to 90 pounds doing this and it wasn’t even hard! I was happier than any time I tried to starve myself, I lost weight steadily rather than spiking up and down, and I felt so much better. Stay safe, take care of your body, and please be patient xxx
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