1. So now to the diet on of the most important things.
Why? Cause a slender figure helps you a lot to look more like a girl.
Healthy Eating/Diet
To become the perfect sissy bimbo the figure is an essential part of your existence. You can train all you want, but training will only form your body a good figure is 80% based on your eating habits. Here I will give you easy simple tips.
What are the important things that I am looking for in this to make it work?
It must be flexible and easy, so it can work for everyone and is easy adaptable.
1. Don't eat between meals. (Exception you are going to train - we will handle this topic later in this blog).
- There are arguments that you should smaller meals more frequently during the day
This is often said by people that do regular training. My counter argument is that you should see training as a different thing. For training you don't "eat" but you look that you have enough energy and the right stuff for training and recovery. So you don't really "eat" between meals, but more you look for the right state of nutrients and energy for the training and then recovery phase.
- why I am against eating between meals beside for training reasons.
a) Intermittent fasting has proven to be beneficial. ! I don't suggest you do it, but it shows that there are benefits to have time between meals!
b) It helps you to learn about your hunger and appetite. Often when we eat between meals we have forgotten how it is to really be hungry. Which is understandable in a time where we just have to walk to the fridge to get food.
c) It gives you clear guidelines. You have 3 meals beside meals for training and that's it.
d) your body can relax. If your body is constantly in the process of eating it is stressful.
TIP- Have cucumbers around to eat when you have the feeling you need to eat something now.- Have them already prepared!!! Cause if you get stressed or craving and they are not already there you won't clean a cucumber then. It is better to throw away one or two (If you don't want to waste food - believe me if you are a stress eater you are much worse for nature than when you throw away 1-2 cucumbers per week but then become a normal eater).
2. Healthy meals
A great suggestion is to split your plate into three separate parts.
(PICTURE 2)
This helps you in a few ways
- You eat lots of vegetables and fiber,
- you have a simple way to check if you have good nutritions
- you don't have so much doing a calorie count cause the plate regulates it for you automatically.
What you still have to look out for?
a) potatoes, green peas, corn, and squash. Kidney beans, pinto beans, lima beans, black-eyed peas, and lentils are not vegtables but should be seen as healthy starches.
b) be carfull with sauces, fats (butter etc.) they are delicious but often huge calories.
c) the plate should be normal stacked. Don't cheat yourself by only taking one plate and stack it up to the brim with food.
Know how much calories you need per day & how much additional you need when training.
You shouldn't count calories but you should have more or less overview how much food you need per day approximately.
& Plan your shopping and cooking ahead and don't let yourself drive too much by your own appetite.
- You can still adapt your meals if you really crave for something, then change your meal to it as long you have a healthy version
& replace rice, pasta, potatoes, bread with healthy alternatives but still eat them from time to time cause to reduce cravings.
3. Accept your cravings even the bad ones, but also understand what the body tries to tell you.
Here I gave an example: I had once a college that always craved chocolate cake - he eats it often as lunch. I told him that the craving is only the animalistic part of him that craves for engery sugars and fats.
He should try a good alternative. Some meat that has a bit more fat in its well seasoned - not salt, but more herbs and spices, fruits and good carbs and as dessert a little bit of dark chocolate. It solved his cravings.
So always think if I could eat chocolate all day, then your body wants to tell something but because chocolate can't be the solution we need to understand what It needs. - google about cravings.
& Don't deny yourself some stuff you like. pizza, burger, fries everything is ok as long as you don't overdo it. But with time you should replace it with healthy alternatives.
4. No cheat days or if then make a healthy version.
This stupid 10000 calories, pizza, fried food, donuts will stress your body so much you will need a week to recover. Yes, it pushes your metabolism up so you burn more, but at the same time you will achieve a healthy weight by just eating healthy and normal. & Add the stuff you like to your meals. If you want a sugarglaced and filled donut. Take one, but maybe only eat a third or half of your meal as dessert and the rest the next day.
5. Time between meals.
Have at least 4 hours and maximal 7 between meals during the day.
- Everything under 4 hours you still are processing your food. Everything over 7 hours you go into the craving mode. At 7 hours you will have already a few hunger phases, but not craving already.
5. Learn to understand hunger/appetite/fullness/empty stomach.
- Many that have a weight problem and eat during meals are not used to have the body not processing food. It makes people having a need to eat often again, that's why waiting at least 4 hours is so important.
- Learning what is hunger and what is apostate. Waiting at least 4 hours will teach you when you just would like to eat stuff or when you are really hungry. - Learn that hunger goes away you have to wait for about 20min. No matter how hungry you think you are but it will stop. The body needs to spend energize to send you hunger signals if after 20min nothing happens he will stop doing it to save energy. ! But after 7h you should always eat something! By then you might have 2-3 hunger phases already. Mostly it is one phase per hour. After 7h the body will not start with hunger, but with cravings which are worse because then comes the time you go into frenzy eating.
6, Start a food diary
Do not count calories!!!
But a diary helps you to become more conscious about when and what you are eating. If you go over my tips over and over again and start do a diary you will become more and more conscious of your eating habits and this will help you to change them with time.
7. Chew all your food well
If you eat fast or swallow before you chewed the food well it will these following negative effects.
- It is bad for your digestion which can lead to problems with stomach and intestines which can lead to problems with time
- it helps you to digest things better, helps you to get more nutrition and more vitamines in your body
- cause you eat more consciousness your food you will taste it more and it will satisfy you more which leads to less cravings during day.
TIP for this:
- Heat up your plate so the food doesn’t cool down so fast when you eat slower
- Put down your cutlery between each bites this will help you to get used to chew your food properly
8. !!!! No processed food!!!!
The problem of processed food, or food that is created especially to taste delicious, makes your body addicted to it and crave it even more. Why I explain in the later part. The same goes for sodas.
Tips for all that have a problem not to eat between meals and/or are stressed eater!
First: Welcome to the club: I myself am a stress eater too and I struggled all my life with being overweight. I still am but I have it manageable under control and slowly going down by trying to do the stuff above. What you read is a lot of my own experience and by searching on the the internet.
Why is this so important! READ THIS!
Your body's job is to keep it going. To achieve this it doesn't have the capacity for self reflection. So our body still exists in ancient time where we didn't have any processed food and when we didn't have a supermarket or just could go to the fridge to eat something. Further more can't our body grasp the concept of prepared food that was especially created to taste delicious - perfect combination of salty, sweet, fatty etc.
This leads to these following problems:
1. Our body sees processed food as hightly valuable cause the information he gets by taste signal him that this food is full of nutrions.
For example: Sodas are overly sweet - the body sees this as a high recource of vitamine cause it interprets it as a ripe fruite.
The results in the problem, that our body starts to crave this food cause he sees it as hightly valuable which leads to the next problem.
2. Cause our body is always in survival mode and tries to keep the engine going. Valuable food he sees as important to consume. Cause the body doesn't know we have supermarkets or fridges. So he gives us the input that as soon such food is available, we need to consume it.
Which leads to the problem that we have lost our feeling of when to eat and when not.
Summery and how to lose weight in short:
1. Chew well: This will help you more then any other diet thing. Forget the right food or intermitten fasting etc. If you chew right you are about 50% at your right weight already.
How to achieve this?
- Take more time for you meal.
If you chew better you will take more time. If you always take only 5 minutes for your meal and stuff yourself like a goose you will never make progress
- put down your cutlery during every bite. It will take time to get used to but if you have the next bit already on your fork in front of your mouth you wont chew anyway. Your body is programmed to open its mouth when foot is presented to it.
- Chew well: I mean really the food should be mush. And if it is already mush at least have your salvia coated everything - like 10 bites or 6-7 turnarounds with your tongue.
minor tips:
- hot plate for hot meals: So your food doesn’t get cold when you eat slower.
- smaller bites: But as long you chew really well that isn’t so the important point.
Result/Benifit:
- less problems with digestion and prevention of diseases: A well chewed meal that is well coated with saliva will help the body to process it much easier - which also puts less stress on the body - therefore less diseases.
- better nutrition: Because a well chewed meal helps to extract more nutrition which makes a meal more healthier (well junkfood will still be junkfood but you know what I mean)
- you will eat less automaticly (reasons)
a) The more time you need for your meal will help to reduce appetite and hunger beceause on the process of eating your body will slowely reduce the hunger/appitate.
b) chewing the food better will help you to expereince the nuances and flawors stronger which will help to feel more satisfied with your meal, expereince more endorphines in your brain while eating which leads to the reaction that the body conects more value to the food (better tasting - more nutritions) which will help to reduce cravings and hunger during the day.
2. Have fix times when to eat:
For most of us this is a given by job etc. But I suggest you keep this on your weekends and vacations.
How to achieve this:
Min/max between Meals: There are people that might eat only one meal or intermediat fasting etc. but this is what I found out for myself.
!!!Training!!! is an exception to this rule cause you need enough energy for training and your body needs energy to recover this should always be implemented with the daily portion planning & that you don’t crash during training or aftwards.
Meals per day:
Only meals that are not connected with any training regime I suggest three.
Many of you might now say. Hey I can’t eat something in the morning. I was the same but there are many reasons to do it.
