Wake up and have coffee or green tea. Caffeine is a stimulant and helps not only your metabolism but focus, energy, and strength. It can also help curb appetite. My personal favorite is Jasmine Green. It’s heaven.
Set realistic goals and work towards them. Know your body and its limits. If your metabolism is slow, don’t set a 5lb/2kg per week weight loss goal.
If you need to do something (fast, flush, workout, etc), wear a rubber band on your wrist and snap it until you do it. This trains your mind and body. Eventually you will not need to snap into it. It will be a habit you created.
Wake up and put on something you know won’t fit as a reminder that this is what you’re working for. Seeing all that extra hang out and not being able to zip/button will help you understand at the start of the day that those donuts or that sugary coffee is a habit you need to break. Look up body goals if you need to while wearing them/it. This will be you one day.
If you live alone, eat naked in front of a mirror and record yourself doing it. Imagine yourself at your goal doing the same. Sometimes we need this different perspective.
If not, pinch your fat and contemplate how it makes you feel. Imagine what it would look like if you were naked, surrounded by all those people watching you eat all that bad food. Then imagine the same if you were at your goal. You can’t reach your goal by eating that.
Restaurants: Look up nutrition info ahead of time if you can. Choose the healthier option. Eat slowly. Drink 0 calorie liquid between each bite. Bag the rest and take it home. Although if it’s a salad, there is no finishing later. That stuff wilts. lol
Appetizers: If it’s a multi-food unhealthy appetizer, you have two options: Eat a bite but no more or pick out something from it you don’t like and if asked tell them “I don’t like [ ]. But it does look good. We should try to make a different version sometime!” People often feel weird when others deny food. By complimenting it and suggesting that you would eat a modified version, you reassure them. You don’t have to follow through.
Calories matter. Choose healthier options. Wheat spaghetti isn’t the same as zucchini spaghetti.
Eat protein. You’ll feel fuller longer.
Carbs matter. A carb of sugar is not the same as a carb of nuts.
Fats matter. Fats can be good for you but beef fat isn’t the same as coconut fat.
No Binge: You keep staring at those chips, cookies, sweets etc. Your mind wants it. Your body doesn’t. If you can, record yourself doing jumping jacks front and back naked. Watch it. Workout. Exercise through the urges. You do not need that junk. You can overcome this urge.
When you have an urge to binge, don’t stay sedentary. You will only think about it until you get up to eat it. Move around. Go outside. Look at goal pics. Exercise, in front of mirror if you can. Turn on your phone or computer and hit broadcast (any SNS site that allows it) while sitting in front of the camera with that food right in front of you. The entire eating session should be broadcasted if you want it so bad.
Throw unhealthy food away. Remove the temptation. Out of site out of mind. You can’t eat what isn’t there.
Don’t buy it in the first place. It’s a waste of money and you’ll end up throwing it out anyway or binge-eating and hating yourself. Spend your money on things that are good for you. Instead of a pizza or ice cream, buy goal clothes or save the money.
Train your body to want healthier options. Chew slowly and imagine what this food is doing for you body. Is it good or bad? Will it lead to the results you want? If not, stop eating/throw it away.
Weigh yourself only after you have peed in the morning. You don’t have to do it every day. Once a week, same day, is fine. If you’re building muscle, the weight might not go down but muscle mass will form and raise your BMR which helps you burn calories quicker.
Don’t binge. Develop a healthy relationship with food. Binge eating is a destructive path so be flexible but watch how much you eat. If you have a problem with it, portion out meals and snacks.
When you reach a goal, reward yourself but not with food. Make a list of rewards and choose from these or choose something new, just don’t use food as a reward if your relationship with food is unhealthy. Especially if you have a food addiction.
Pay attention to serving sizes. Follow these or eat less than. Measure them out. Don’t eat over recommended amount. Train yourself to understand what a healthy serving size is. This will help you portion control in situations when serving size isn’t specific like restaurants and holidays.
Exercise. Cardio + Strength training are important so balance these out. Just make sure to have enough protein when lifting.
Supplements: If you can, get blood tests done and discuss with your doctor supplementation. For example, if you’re anemic you might need more iron. If you’re vegan, B complex. Etc.
Some supplements are fat soluble. They won’t absorb properly without fat. Take coconut or fish oil with these.
Electrolytes: If you’re fasting for more than 1 day take electrolytes. Symptoms of electrolyte imbalance includes twitching, confusion, excessive tiredness, weakness, seizures, heart disturbances.
Regularly fast? An electrolyte panel can help you determine which electrolytes you need, if any. Some people workout and starve. This isn’t healthy but I can’t stop you so please just make sure you drink pedialyte or alternative.
Be active. Don’t stay sedentary for too long. If you have pets, walk or play with them. Clean their dishes. Clean the house. Stretch. Dance. Organize, Go for a walk outside. Meet up with friends. Call a relative and walk while talking. Train your body to WANT to MOVE.
Love yourself💜 and understand this is a journey. It takes time.
Pass it on to help others.
gracieabrams
snowghoul
s-u-f-j-a-n-s-t-e-v-e-n-s
tangentwithtanner
amandla
gamechangershow
blakekathryn
titsay
2087
germansingergirl
