~🌟 these are for my personal use. I do not promote unhealthy weightloss methods, anorexia, or any eating disorders 🌟~
weightloss is a challenge, it can be incredibly difficult. here are my 20 achievable rules to help me stay on track:
count calories: no exceeding 800 cals on any given day
two days a week, do not exceed 400 calories
fast 2 days a week: preferably one 48 hour fast, but if that’s not possible then two 24 hour fasts will do
allow one cheat day a month! this is important because it allows a chance to give into cravings, and if it’s on a set day each month it gives something to look forward to, making binging at other times less likely. it also gives the metabolism a boost. don’t count cals on this day, but eat approximately enough to pass 1000 cals (for metabolism boosting)
eat a healthy breakfast. no breakfast means the metabolism stays at the same rate as when sleeping
do at least a mini-workout every morning; basic muscle work, yoga, and/or a quick jog will do. this also boosts the metabolism for the day, and generally helps with feeling ready and motivated
have at least a 12 hour fast every day - if you started eating dinner at 8pm, don’t eat until 9am the next morning (assuming the meal was done by 9pm)
drink at least 3 litres of water a day. try to spread it out - little sips throughout the day - or all the ‘excess’ will go straight to the bladder and you won’t get the benefit. iced is better, as the body needs to make it a digestible temperature, so it burns a few extra calories
chug at least 300ml of that upon waking
weigh in every wednesday and saturday morning. log it.
have a little reward for reaching goal weights or completing a challenge (e.g. a longer fast or an extra workout). rewards can be makeup, jewellery, a book, etc. try not to make it food! but if there’s something you really want or an ‘unsafe’ food you really miss, get some of it and make it the go-to for your cheat day
when hit with a really strong craving, look up the calories in it. still feel like eating it? if so, count backwards from that number.
gum can actually damage the teeth! the build-up of saliva can damage enamel. it can also actually increase hunger, as chewing makes the stomach produce more acid for digestion of what it thinks is oncoming food. unsurprisingly, this leads stomach pain when the acid isn’t used. as useful as gum can be, limit how much you chew.
other great ways to get distracted/stem cravings are drinking hot tea, coffee or broth; reading; studying or working; doing some workouts; making a list of why you want to reach your ugw or what you’ll have when you get there (also see point 12)
don’t throw up!! as tempting as it is, especially after a binge, do not do it. it damages your teeth, your throat (repeated vomiting leads to a ruptured oesophagus, which leads to dying alone in a toliet), and only gets rid of about ½ of calories consumed anyway. it’s not worth it.
cold showers do help with weightloss, so take them regularly. hot showers aren’t going to put the pounds back on though, and they kill more bacteria, so feel free to have hot showers too
when menstruating (if applicable) the body goes through hell. mood swings should be expected, and they’ll be increased when restricting calorie intake. this isn’t a bad thing, it’s just a thing to be aware of. if periods are still happening (if they ever did), try to put the cheat day in period week. try not to fast when menstruating either, as periods burn extra calories anyway - give the body a break!
vitamin tablets are the best thing ever. consume them.
after a mess up, breathe, forgive, and move on. it’s not necessarily over. one mess-up isn’t going to put every pound back on, and tomorrow is full of possibility
recovery is always an option
~🌟 stay safe my lovelies 🌟~
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