4 week plan to kick-start the Ana program
Here's a diet plan for those who are still eating way to much (or just starting out)! It's a 4 week plan to decrease your calorie intake and increase your exercise untill you've reached Ana's standards.
Step 1: (Week One)
Decrease calorie intake to 1000 cals a day
Read nutritioning labels
100 crunches a day
2 hours running a week
Step 2: (Week Two)
Decrease calorie intake to 500 cals a day (If eaten more -> Vomit!)
200 crunches a day
30 minutes swimming/cycling/skating/dancing a day
Take weight loss pills
Step 3: (Week Three)
500 calories a day
Vomit after every meal!
250 crunches a day
2 hours running a week
Take weight loss pills
1 hour swimming/cycling/skating/dancing a day
Step 4: (Forever)
500 calories a day
Create control, spend one minuite on the treadmill for every calorie you've gone over your limit (of 500cals)
300 crunches a day
3 hours skating/swimming/dancing/cycling/running a week
Take weight loss pills
Take laxatives
Vomit after everything you ate
Distract yourself from food, and make yourself a better person, inside and out.
Go on a walk
Search for health/nutrition info on the net
Turn up the music and dance
Clean your house until everything looks untouched
Read a book or magazine
Find out about finances and investing
Find out enough about a national issue to form a strong opinion
Do that that you were meaning to do for so long
Rent/buy and follow a yoga or pilates video
Express yourself creatively
Wander and browse through the library
Read about the toxins and food that build up in the digestive system
Start writing in a journal about things besides calories
Make your own, original, unique website (like mine)
Have a movie fest
Volunteer somewhere
Get a job
Master your self description/disipline
Play with your pet, they'll love you!
Call your grandparents
Go to howstuffworks.com and find out something!
Exfoliate your entire body
Think about your life goals and how you'll reach them
Make someone a bracelet or necklace
Read the newspaper, every word of it!
Stop procrastinating and workout
Do some extra credit
Search for health/nutrition info on the net
Turn up the music and dance
Clean your house until everything looks untouched
Read a book or magazine
Find out about finances and investing
Find out enough about a national issue to form a strong opinion
Do that that you were meaning to do for so long
Rent/buy and follow a yoga or pilates video
Express yourself creatively
Wander and browse through the library
Read about the toxins and food that build up in the digestive system
Start writing in a journal about things besides calories
Make your own, original, unique website (like mine)
Have a movie fest
Volunteer somewhere
Get a job
Master your self description/disipline
Play with your pet, they'll love you!
Call your grandparents
Go to howstuffworks.com and find out something!
Exfoliate your entire body
Think about your life goals and how you'll reach them
Make someone a bracelet or necklace
Read the newspaper, every word of it!
Stop procrastinating and workout
Do some extra credit
A good day challenge
Breakfast- Hot water.
Lunch- Hot water
After school- A bit of dry cereal mmm (110 calories) and three glasses of water.
Dinner- An apple (50) and two glasses of water.
Night- Glass of water.
= 160 calories
(And yes that is me in the picture)
Lunch- Hot water
After school- A bit of dry cereal mmm (110 calories) and three glasses of water.
Dinner- An apple (50) and two glasses of water.
Night- Glass of water.
= 160 calories
(And yes that is me in the picture)
Tips-y turvy
Take vitamin B6 and B12 supplements, they speed up your metabolism like none other.
Purge in the shower, or in the sink when your music is playing.
If your about to binge, chew some gum, and think of yourself what obese people look like.
Drink a glass of water every hour.
Eat one meal everyday, this will help to prevent binge cravings.
Take caffeine tablets
If you are craving food, brush your teeth
Eat gum all day
Sleep at least six hours a night, less than 6 hours stimulates appetite by 15%
When you sit, move your foot or something, every cal counts!
Tell everyone you're allergic to some foods
Hit your stomach, or down a hot glass of water, when it's grumbling
Never eat when people are around
Associate food with feeling sick
Never eat anything that doesn't have nutrition labels
Save one dollar for every meal you don't eat, then buy yourself a non food present
Take a bath
Always take your vitamins
Know when your trigger binge time is and avoid it
Drink hot water instead of eating
Watch fat people eat, and see how disgusting they are
Listen loud music and sing/scream
Spinning yourself in circles decreases hunger
Purge in the shower, or in the sink when your music is playing.
If your about to binge, chew some gum, and think of yourself what obese people look like.
Drink a glass of water every hour.
Eat one meal everyday, this will help to prevent binge cravings.
Take caffeine tablets
If you are craving food, brush your teeth
Eat gum all day
Sleep at least six hours a night, less than 6 hours stimulates appetite by 15%
When you sit, move your foot or something, every cal counts!
Tell everyone you're allergic to some foods
Hit your stomach, or down a hot glass of water, when it's grumbling
Never eat when people are around
Associate food with feeling sick
Never eat anything that doesn't have nutrition labels
Save one dollar for every meal you don't eat, then buy yourself a non food present
Take a bath
Always take your vitamins
Know when your trigger binge time is and avoid it
Drink hot water instead of eating
Watch fat people eat, and see how disgusting they are
Listen loud music and sing/scream
Spinning yourself in circles decreases hunger
Tip vs. Fact
Fact: You can only purge up to 80% of calories consumed.
Tip: Avoid high caloric binges, instead eat things with a greater mass and less calories. Fruits and veggies are always a good choice.
Fact: Carbohydrate digestion starts in your mouth. Our salivary glands secrete amylase, which is a digestive enzyme that begins the break down of carbs.
Tip: Avoid eating carbohydrates at the beginning of the meal, because you'll absorb more calories. Save the carbs for desert.
Fact: Fat is digested in the small intestines and therefore you feel fuller after eating a high-fat meal. Problem with this is, higher fat in the meal, higher fat in your body.
Tip: Eat the fat first because it takes a long time to digest, therefore you'll absord less calories than eating carbs first. Beware, fat has twice as many kcals as carbs and proteins.
Fact: Laxatives do not affect calorie absorbtion. Most food and calories are digested and absorbed in the small
intestines and laxatives only affect the large intestines. Yes, you'll lose weight, but the weight lost is from water and fecal matter.
Tip: Only use laxatives after a large meal that you did not purge afterwards, this way you'll see the real amount of weight gained instead of the fecal matter gained.
Tip: Avoid high caloric binges, instead eat things with a greater mass and less calories. Fruits and veggies are always a good choice.
Fact: Carbohydrate digestion starts in your mouth. Our salivary glands secrete amylase, which is a digestive enzyme that begins the break down of carbs.
Tip: Avoid eating carbohydrates at the beginning of the meal, because you'll absorb more calories. Save the carbs for desert.
Fact: Fat is digested in the small intestines and therefore you feel fuller after eating a high-fat meal. Problem with this is, higher fat in the meal, higher fat in your body.
Tip: Eat the fat first because it takes a long time to digest, therefore you'll absord less calories than eating carbs first. Beware, fat has twice as many kcals as carbs and proteins.
Fact: Laxatives do not affect calorie absorbtion. Most food and calories are digested and absorbed in the small
intestines and laxatives only affect the large intestines. Yes, you'll lose weight, but the weight lost is from water and fecal matter.
Tip: Only use laxatives after a large meal that you did not purge afterwards, this way you'll see the real amount of weight gained instead of the fecal matter gained.
Hiding your Eating Disorder
At The Doctor:
Drink a lot of water beforehand (You'll weigh more!)
Dress warmly, you're temperature will be somewhat normal
Make sure SI (Self Infliction) wounds are healed before seeing the doctor
At Home & With Friends
Wake up late, so you don't have enough time to eat at home
Convince yourself (and others!) that your allergic to things
Say your ill
Say you've already ate
Go to bed early, you can't eat when you're asleep
Say you'll eat somewhere else
Say your on a medication which screws up your appetite
Leave a plate with breadcrumbs in the kitchen
Take some cookies, or chips up to your room, and throw it away, then leave the empty packages in a place where parent will notice them
When you're at a party or something, just find something like a muffin or a piece of pie you can carry around, throw away some bites, and eventually, hide the whole thing
Don't forget to get rid of food you where supposed to eat, get rid of all the evidence!
Put your diet pill in a vitamin bottle
Don't tell anyone you think you're fat!
Don't tell anyone you're on a diet!
Tell people you are sooo hungry for a hamburger or something, then disappear, and when you return, tell them it was delicious!
Invent some mysterious illness, which will be a good excuse not to eat
Pretend to be in love (takes away you're appetite!)
Excuses:
I'm not hungry
I already ate
I feel sick
I will eat later
I'm allergic
I don't have any money (and forgot my bread, and yeah, I'm allergic to everything, so I can't eat yours!)
I'm a veggie/vegan
I don't like...
I have to go somewhere
Just say no
It's almost dinner time, and my mom cooked a 3 course dinner
Drink a lot of water beforehand (You'll weigh more!)
Dress warmly, you're temperature will be somewhat normal
Make sure SI (Self Infliction) wounds are healed before seeing the doctor
At Home & With Friends
Wake up late, so you don't have enough time to eat at home
Convince yourself (and others!) that your allergic to things
Say your ill
Say you've already ate
Go to bed early, you can't eat when you're asleep
Say you'll eat somewhere else
Say your on a medication which screws up your appetite
Leave a plate with breadcrumbs in the kitchen
Take some cookies, or chips up to your room, and throw it away, then leave the empty packages in a place where parent will notice them
When you're at a party or something, just find something like a muffin or a piece of pie you can carry around, throw away some bites, and eventually, hide the whole thing
Don't forget to get rid of food you where supposed to eat, get rid of all the evidence!
Put your diet pill in a vitamin bottle
Don't tell anyone you think you're fat!
Don't tell anyone you're on a diet!
Tell people you are sooo hungry for a hamburger or something, then disappear, and when you return, tell them it was delicious!
Invent some mysterious illness, which will be a good excuse not to eat
Pretend to be in love (takes away you're appetite!)
Excuses:
I'm not hungry
I already ate
I feel sick
I will eat later
I'm allergic
I don't have any money (and forgot my bread, and yeah, I'm allergic to everything, so I can't eat yours!)
I'm a veggie/vegan
I don't like...
I have to go somewhere
Just say no
It's almost dinner time, and my mom cooked a 3 course dinner
Tips in General
1. Keep a
thinspiration book. Get a really
nice journal or something and print
pictures of skinny models, tips, quotes, or workouts, and glue it in there. Look
through it whenever you want to binge.
2. Keep a stack of
magazines weighing the
same amount you want to lose. When you lose
weight remove some magazines from the stack. It will be thinspirational to
see that pile slowly start to get smaller. Use fashion magazines so that they
also can inspire you as you remove as you lose.
3. Eat on a
blue or black plate. Dark colors
usually make you feel fuller, faster.
Better yet, eat on small dark plates.
4. When you want to
eat something you shouldn't, make a list of all the reasons you shouldn't, and
read it at least 20 times.
5. When you get a craving, count
to 100 really slowly, and it might pass. Docters say that counting changes the
minds direction in thought.
6. If you live by yourself, put
up motivational pictures or numbers on the unsafe foods. Stick your goal weight
on the wall or on your favorite jar of peanut butter or
jelly.
7. Get one of those three ring binders and make a
section for each part of the body. Put all the exercises you've got in there
according to what body part there for.
8. Pick one food
for the day, look under the fat burning food section on this site or you can eat
something like an apple. Cut it
into 4 quarters. Eat one part for breakfast,
one for lunch, one for dinner, and you've got one left over for a
snack.
9. Take a Polaroid picture or a cell phone picture of
yourself wearing nothing but your underwear. When you want to binge, look at it,
and see all that fat that you need to get rid of, carry it in your wallet or
phone whenever you go somewhere where there will be
food.
10. If you live by yourself and prone to binges, buy
only the food you need for the day. That way if you eat it, there isn't
anymore.
11. Eat with the opposite hand you normally do.
Left handed people eat with their right hand, and vice
versa.
12. Wear a rubber band around your wrist and snap it
when you want to eat. You'll train yourself not to think about eating. This
also works for trying to quit smoking.
13. ALWAYS DO A
CLEANSE TO CLEAN OUT YOUR BODY
14. Clean something gross the
bathroom, or if you have cats like me clean the litter box when you want to
eat.
15. Wear tight jeans so you remember how much weight
you have to lose. Always keep a pair that are too small for
you!
16. Pour tons of something gross on your food like
vinigar or pepper so you can't eat it. (if your eating out, use the former, and
say you accidentally put too much salt or pepper on your
food.
17. If you get really bad headaches it could possibly
be from dehydration so drink lots of water. Take multi-vitamins and sport
drinks.
18. Eat in front of the mirror. Hell, eat in front
of the mirror naked and see how much you want to eat
then.
19. Drink herbal teas. They have no calories. If you
don't like them unsweetened, buy some stevia, its like sugar, but no
calories.
20. When you get the urge to eat chew sugar free
gum. Just make sure you keep track of how much you have. Most
kinds have 5
calories a piece.
21. Freeze your foods. I freeze fruits and
yogurts and flavored ice cubes. Frozen yogurts take forever to eat so you feel
occupied longer.
22. When you go to a restaurant order
something that's not too unhealthy. Put half of to the other side of the plate
and say your
going to eat it tomorrow for lunch. Then eat half of what's on
your plate and "forget" to ask them to bag it for take out for you. Or cut your
plate in half and push the other half around the plate to fill
it.
23. Eat breakfast and lunch or just breakfast, never eat
dinner cause if you eat dinner you don't give your body enough time to
burn
off the calories or you can eat all three small meals, but finish the last bit
of eating at least four hours before you go to sleep. This way your metabolism
will burn it up before you get into bed.
24. Go shopping and
try on clothes that you wish you could fit you and that should keep you focused
and on track of your goals.
25. Pinch all your fat if you
want to eat and see how disgusting it is and then you'll think that if you eat
you'll just add more to it and you don't want that.
26. If
you can go to your kitchen and take all the bad foods that you know you will
binge on please just go and throw them
away.
27. Make sure you get enough calcium.
Take your vitamin.
28. If you sit a lot every hour get up
and go crazy start doing knee lifts with your arms up or some jumping
jacks
and toe touches or jumping stupidly or anything like that it will boost your
metabolism for a little.
29. Stay away from food and the
kitchen (unless your parents are around, then pretend like you just finished
getting a snack).
30. Have you ever noticed that most people
who you see eating are fat? Well remember this if you eat like them you'll be as
fat as them.
31. Try to plan how much your going to eat and
what there's a 30% more chance you wont over eat then.
32.
Look at super models do they look like they
eat? They eat very small meals many times a day but small meals
girl!!
33. A calorie is a calorie so it doesn't matter what
kind you eat just eat under 1000, or as I do 500, and you'll lose weight. 3500
calories equal a lb!
34. Make a meal
plan with all the days and put the limit of calories
you'll allow yourself to after you eat write down what you ate. Keep
a food diary.
35. To keep a binge from coming go outside and go for a walk, do 20
push ups and then 20 jumping jacks after you won't feel like eating anymore.
Better yet, do them in front of the mirror. If you see what moves up and down
you wont feel like eating as much.
36. To
boost your metabolism and keep you feeling full
drink several green tea's each
day.
37. Every dieter should eat greens or take a
supplement for them... eat your
veggies.
38. Two tablespoons of vinegar before the meal
helps speed up your digestive system and also keeps you from feeling any
reflux.
39. Caffeine
is great ~ it decreases appetite
40. Peppermints or peppermint teas are a great appetite
suppressant.
41. Diet soda is not the best thing to drink
while calorie restricting, but it does work! You should drink plenty of water
and other non caloric healthy stuff.
42. Don't stop moving ~
Try to keep moving as much as possible every calorie burned
counts.
43. Don't eat fast- chew very slowly to let your
body know you ate. If you have to chew each piece for several
seconds.
44. Eat seaweed or kelp pills ~ they say it
boosts the metabolism.
45. Don't slouch, try to sit up
straight ~ you burn more calories and tighten your tummy that
way.
46.
Dress accordingly when you are thin you should
be carrying something with you
to keep from shaking. Family and friends
get worried if your cold and they are not.
47. Lack of sleep
stimulates your appetite. It is proven that most people who sleep at least 6
hours a day lose more weight and are less hungry.
48. Spicy
foods boost the
metabolism.
49. Eat negative cal
foods.
50. Eat lots of celery ~ celery is
filled with water and because it is chewy it burns more calories than most non
caloric foods.
51. Drink at least 8 glasses of water per
day. Our bodies and world is mostly made up of water... You need it to
survive!!
52. Munch on ice cubes to get rid of the cravings
of chewing.
53. Take it slow when eating it takes 20 minutes
for the stomach to realize it is full.
54. Eat lots
of fiber ~ it expands in your stomach to create a full feeling. But it's really hard
to purge, so watch out.
55. Don't eat in front of the
television or on your bed or on the computer ~ concentrate on the food while you
eat, you get more satisfied.
56. Eat vegetarian as much as
possible. They make all fake meats and cheeses now.
57. Do
50 sit ups every morning ~ it will raise your metabolism and makes your stomach
and chest look better not to mention your arms.
58. Cabbage
makes you lose weight but can be smelly!!
59.
Strawberries, cherries and blueberries are low in calories and boost the
metabolism. Not to mention you can pop them in the mouth like
snacks.
60. Drink one glass of water every hour. This will
keep you full and you wont get dehydrated or headaches.
61.
Eat negative calorie foods at
least 2 times a day.
62. Weigh
yourself before and AFTER every time you
eat.
63. Exercise 2
times the amount of calories you eat.
64. Eat 6 small meals
a day spaced about 3 hours apart.
65. Let yourself eat some
of the foods you normally would not allow yourself. Don't binge, just balance..
You can do it. Take
control.
66. Eat standing up,
move around while you
eat.
67. Watch other people eat. Sometimes people eating
looks so gross.
68. Find pictures of overweight people or
family members and put them in various places around your
house.
69. Drink water before eating
.
70. Try on your skinny
clothes... See how close you are to your
goals.
71. Clean your closet and draws.... Organize
yourself. It will burn calories and you feel better. Not to mention you can find
your stuff!I
72. Keep a food diary in your pocketbook or
purse to have an idea of when and why your eating.
73.
Weigh yourself with a weight in your
hand and then take that weight off and weigh yourself again... Think about how
you can lose that weight.
74. Drink hot or cold
fluids throughout the day to speed up your metabolism. Extreme temperatures
trick the body..
75.Put on some music you like and dance
around... It burns calories and its fun.
76. Brush your
teeth and tongue. This trick will keep you from eating. Trust me it does
work.
77.Limit Alcohol consumption. This is empty
calories.
78.Always leave a bite left on your plate. This
teaches restraint.
79. The 3B's BAKE, BROIL, BOIL ALL YOUR
FOODS!
80.Try Magnetic rings on your fingers. This is supposed to help you lose weight in certain
areas of your body by wearing
the rings on different
fingers.
81. Learn how to stand on your head. This sounds
stupid,but it is true that by
standing on your head you increase the
circulation in your body.
82. JUMP! Buy a jump rope or a
trampoline. Take a rebound class. Jumping is still one of the best ways to boost
your cardiovascular system and stimulate weight loss.
83.
Never eat in secret. This is the worst habit to get
into.
84.Cook for other people. This is a great way to have
a relationship with food and not eating it.
85.Concentrate
on the first three bites of your food. These are usually the
best.
86.Do the 4 D's Don't relapse, Distract yourself,
Decide your Goals and Distance yourself from
food.
87.Get a
Tan. Okay, I know the sun is bad for
you and so is the tanning beds. But, you can do everything in moderation. Plus
there are spray tans today that don't make you look
orange.
88. AVOID FRIED FOODS.
89. When
eating a meal try to only eat one of every food group. One protein, One starch
and One veggie. This will help the
body digest easier. That means no
cheeseburgers, this has two proteins meat and cheese.
90.
Get a job working in a gym/health club. This is what I did. I got certified and
got a part time job teaching at my local gym. I was spending so much time there
working out that I got a job to get paid for all the time I was working out. You
stay in shape and you make a little money.
91.Get diet samples. Pay for
shipping and handling if you have to. Most free samples come for one portion.
The samples that you pay for shipping and handling usually have enough samples
inside for a week or two. So remember when looking for something.... If it is
completely free/ it is not enough to do
anything.
92.Balance. Walk with a book on your head. This
helps with posture and balance and tightens the
tummy.
93.Moisturise. Always keep your skin moisturised. There's no reason for
your skin to look saggy. Start now and those saggy skin
folds will tighten
up.
94.
Massage. Massaging your body and face will help increase
circulation. You can do this yourself with a balinese oil.
95. Find a Buddy.
Weight loss always comes easier with a buddy.
96. Buy a
food piggy bank. Every time you want to spend money on food that you should not eat... Put that money in your piggy and buy something beneficial for your lifestyle.
97. Put your fork down. Try putting your fork or utensils down between bites when
eating. ... Chew more.
98. Write down the good and the
bad points. Separate the page with a line and list them one by one. On each
side. Good reasons to stay on your diet and bad reasons to go off your
diet.
99. Arrange your house so you wont eat... Put things
away in high places you can't reach. If you have to get a chair to cheat
you might think twice.
100. Take a long bath or hot shower. This helps to distract the mind and increases blood circulation.
101. Lemon. Cut a fresh lemon and smell it. This helps with appetite control. Oranges work just as well...
102.Fresh ginger can also work as an appetite suppressant.
103.Keep your New Years Resolution! Stay focused on your goals to be thin!
104.If you don't work for it, do you really deserve it?
105. This is a Mary-Kate and Ashley Olsen trick... Put red lipstick on perfectly. If you eat it will get all messed up and all over your teeth.
106. If you have to taste it.... do it chew it and spit it out! Please do not make this a habit! It's really gross!
107. Three words: Crest White Strips. Here’s the deal. You’re supposed to wear these on your upper and lower teeth for 30 minutes each, 2x a day. And you definitely cannot eat while you’ve got these babies on. You can have up to 2 hours a day of literally not being able to eat! If you put them on about 15 minutes before dinner then you can’t eat dinner with your family and they’ll have to let you eat on your own later. It’s perfect.
108.. Ride out the hour. When you start to get hungry, just tell yourself that you’ll wait until the end of the hour to eat anything. That way you’ll have time to think about whether or not you really want those calories, and you’ll also feel really powerful since you’ve proved to yourself that you can go for that time without food.
109. Exercise before you eat. It will give you more time to think over what you really want to eat, and when you do eat you’ll be more comfortable with it since you just burned some calories.
110. Being cold burns calories, not alot, but every calorie counts.
111. If you’re in college, schedule classes around meal times. You can’t eat in class, can you?
112. Remember how hard you have worked to get this
far... don't give up.
113.Think about how you can buy any clothes you want because everything will look good on you this will stop you!
114.You don’t want to be ‘the chubbie girl’ in your group of friends, try thinking about that.
115.Stop yourself
before you eat and think about what
you are doing. Time it..... The cravings for food can pass sometimes in as
little as 8 seconds. Same goes for a cigarette.
116. The 3 S's SUANA! STEAM! SWEAT! 20 Minutes in a deep sweat in the suana/steam room you can burn as much calories as a low impact exercise and get rid of nasty toxins.
117. Wear heavy shoes. They make it harder for you to lift your legs thus giving your legs and tummy a real workout!
118. Avoid white colored foods, such as sugar, potato, milk, cheese... etc.
119. Try to do more... Be the one to get up and get the drinks for your friends. Instead of saying,"While your up can you get me this?" Be the person who says, "Can I get you anything while I am up?" This keeps you busy and active.
120. The French's Trick... Take 3 bites of everything on your plate and that's it. Taste
it all savor those bites and finish.
121. Eat half and through the rest away. You wont eat anything out of the garbage... please don't. This sounds wasteful but it is a good trick to show some restraint against yourself indulgence.
122. It takes 4 hours sometimes for your body to start to really digest the food you have eaten. Try not to eat in between those times. Remember this before you go to bed. Set a time when the kitchen and eating is off limits for the day, make it 4 hours before bedtime.
123. Remember to get enough sleep. This is key to losing weight. Staying up long hours puts strain on the body and it starts to store fat because it feels the strain. 6-8 hours is best and you will see the weight come off faster if you get enough sleep. This also gives the muscles a chance to rejuvinate. Which gives your body a fit and slimmer look!
124. When losing weight the areas of your body that
have extra fat like your boobs (breasts,**** whatever), they will get saggy
looking and shrink. To avoid this disgusting trasformation sleep with
moisturising lotion on the breasts and a bra... this will keep your boobs from sagging so much and looking like prunes.
125. Eat melons.... not only are they yummy but
because they are an alkaline food they prevent you from getting sick and settle
the stomach first thing in the morning better for you actually than the
grapefruit which is an acidic food!
126. Eat a fruit for
breakfast and nothing else, this is what the fit for life diet plan is based on.
Fruit in the morning makes the digestive system pick up speed. Also exercise
before you eat breakfast, it burns more
calories.
127. When eating fish, the lighter in color of the fish, say if the fish is white, the less fat the fish has. If the fish is pink in color as salmon is, it is higher in fat content. Obviously fish is always a better choice to eat than meat. Meat takes the body longer to digest and is higher in fat. Not to mention that the fat in fish the Omega fatty
acids are actually good for you and that the fats in meats are dangerous due to
the clogging of arteries this type of fat from meat causes. Stick to fish for
your proteins choices and you should lose more weight! Eat lighter color
fishes and you will lose even more!
128. Remember that you can't take an escalator to success you have to take the
stairs.
129. Nothing is impossible. Impossible is just 'I M Possible', you can do it!
130. Hunger hurts, but starving
works
131. Put your gym bag in the kitchen, remind yourself how much you are going to have to work out to lose the calories you are thinking about eating!
132. Water
works
133. Watch how much
fruit you eat, because there's alot of sugar in fruit. But it's always better
than a chocolate bar.
134. Resolve never to supersize your food portions- unless you want to
supersize your clothes.
135. Make eating purposeful, not
mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and
sit. Engage all of the senses in the pleasure of nourishing your
body.
136. Make breakfast the largest meal of the day. It
helps you eat fewer total calories throughout the day.
137. Make sure your plate is half veggies at all
times
Are there Any Easy Tricks to Help Me Cut
Calories?
138. Eating out? Half it, and bag the rest. A
typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert. Is it worth
it?
139. When dining out, make it automatic: Order one
dessert to share
140. Use a salad plate instead of a dinner
plate, keep in mind the darker the plate, the lower your appetite will
be!
141. See what you eat. Plate your food instead of eating
out of the jar or bag.
142. Eat the low-cal items on your
plate first, then graduate. Start with salads, veggies, and broth soups, and eat
meats and starches last. By the time you get to them, you'll be full enough to
be content with smaller portions of the high-calorie choices.
143.
Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day
and switch to the 1%, you'll lose 5 lb in a year.
144. Juice
has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of
fruit juice a day. Crystal light is just as good, if not better,, and had only
5-10 calories per glass.
145. Get calories from foods you chew, not beverages. Have fresh fruit
instead of fruit juice.
146. Keep a
food journal, and a workout journal.
It really works wonders.
147. Follow the Chinese saying:
"Eat until you are eight-tenths full."
148. Use mustard
instead of mayo.
149. Eat more soup. The non-creamy ones
are filling but low-cal.
150. Cut back on, or cut out,
caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight
by
making just this one change. If you have a 20-oz bottle of Coca-Cola
every day, switch to Diet Coke. You should lose 25 lb in a
year.
151. Take your lunch to
work.
152. Sit when you eat.
153. Dilute
juice with water.
154. Have mostly
veggies for lunch.
155. Eat at home
whenever possible.
156. Alcohol is bad. You cannot be skinny
and drink.
How Can I Eat More Veggies?
157. Have a V8
or tomato juice instead of a Diet Coke every once in a
while.
158. Just eat
them.
159. Mix three different cans of beans
and some diet Italian dressing. Eat
this three-bean salad all week.
160. Don't forget that
vegetable soup counts as a vegetable.
161. Rediscover the
sweet potato.
162. Use prebagged baby spinach everywhere: as
"lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to
salads.
163. Spend the extra few dollars to buy vegetables
that are already washed and cut up.
164. Don't look at them
if you really hate them, just swallow.
165.
Keep seven bags of your favorite frozen vegetables on hand. Mix any combination,
microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a
day. Makes a great quick
dinner.
Can You Give Me a Mantra that will Help Me Stick to My
Diet?
166. "The best portion of high-calorie foods is the
smallest one. The best portion of vegetables is the largest one.
Period."
167. "I'll ride the wave. My cravings will
disappear after 10 minutes if I turn my attention
elsewhere."
168. "Every calorie you consume is another you
have to burn off to get to you next Goal Weight."
169. "I am
a work in progress."
170. "It's more stressful to continue
being fat than to stop overeating."
I
Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without
Realizing It?
171. Skipping meals. Many healthy eaters "diet
by day and binge by night." I personally never eat, so I don't have this
problem.
172. Don't "graze" yourself fat. You can easily
munch 600 calories of pretzels or cereal without realizing it. When I'm feeling
peckish, I go for no name Corn Flakes. Sure they have no taste, but they also
have no calories. Per 1 1/4 cup, it's 110 calories. Rather than honey nut
cheerios at 3/4 cup, 110 calories.
173. Eating pasta like
crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.And
eating supersize bagels of 400 to 500 calories for snacks. Did you know that one
bagle is equil to four slices of toast? It has the same amount of calories
too.
174. Ignoring "Serving Size" on the Nutrition Facts
panel. Big no-no. Sure at a glance it says 110 calories, but at a closer look,
original Mini Wheats are 110 calories, per 21 peices of the cerial. That's
crazy!
175. Snacking on bowls of nuts. Nuts are healthy but
dense with calories. Put those bowls away, and use nuts as a garnish instead of
a snack.
176. Thinking all energy bars and fruit smoothies
are low-cal. They usually stay around 120 cals per bar, but some can go waaay
higher than that. Watch your numbers. Marketers can be sneaky, I once bought a
chocolate bar (when I was fat) and it said 350 calories, being completly
oblivious to what that meant, I dove right in, only to have my twiggy best
friend to look at the wrapper in disgust and tell me that that way per half the
bar. I just consumed 700 calories, 108% of the fat suggested daily and it
expired. What a day!
What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to
Cook?
177. A smoothie made with fat-free milk, frozen fruit,
and wheat germ.
178. The smallest fast-food burger (with
mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an
apple or baby carrots.
179. A peanut butter sandwich on
whole wheat bread with a glass of 1% milk and an apple.
180.
Precooked chicken strips and microwaved frozen broccoli topped with Parmesan
cheese.
181. A healthy frozen entree with a salad and a
glass of 1% milk.
182. Scramble eggs in a nonstick skillet.
Pop some asparagus in the microwave, and add whole wheat toast. If
your
cholesterol levels are normal, you can have seven eggs a week! Just remember
that an egg has a tota of 70 calories, but an egg white has only 20. Maybe it's
time to cut out the yolk...
183. A bag of frozen vegetables
heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2
tablespoons
of chopped nuts.
184. Prebagged salad
topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and
low-cal Italian dressing.
185. Keep lean sandwich fixings
on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard
with horseradish.
186. Heat up a can of good soup. Avoid the
'Cream of _____' kinds. Cream is pure fat, maybe go with chicken noodle
instead.
187. Cereal, fruit, and fat-free milk makes a good
meal anytime.
188. Try a veggie sandwich from
Subway.
189. Precut fruit for a salad and add
yogurt
What's Your
Best Advice for Avoiding those Extra Holiday Pounds?
190.
Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6
weeks of splurging.
191. Remember, eat before you meet. Have
this small meal before you go to any parties: a hardboiled egg, an apple, and a
thirst quencher (water, seltzer, diet soda, tea).
192. As
obvious as it sounds, don't stand near the food at parties. Make the effort,
and you'll find you eat less.
193. At a buffet? Eating a
little of everything guarantees high calories. Decide on three or four things,
only one of which is high in calories. Save that for last so there's less chance
of overeating.
194. For the duration of the holidays, wear
your snuggest clothes that don't allow much room for expansion. Wearing sweats
is out until January.
195. Give it away! After company
leaves, give away leftover food to neighbors, doormen, or delivery people, or
take it to work the next day.
196. Walk around the mall
three times before you start shopping.
197. Make exercise a
non-negotiable priority.
198. Dance to music with your
family in your home. One dietitian reported that when she asks her patients to
do this, initially they just smile, but once they've done it, they say it is one
of the easiest ways to involve the whole family in exercise. I'm personally only
14, but it's
logical.
How
Can I Control a Raging Sweet Tooth?
199. Have a lean, mean
salad for lunch or dinner, and save the meal's calories for a full
dessert.
200. Are you the kind of person who does better if
you make up your mind to do without sweets and just not have them around? Or
are you going to do better if you have a limited amount of sweets every day? One
RD reported that most of her clients pick the latter and find they can avoid
binging after a few days.
201. If your family thinks they
need a very sweet treat every night, try to strike a balance between offering
healthy choices but allowing them some "free will." Compromise with low-fat ice
cream or even better, frozen yogurt, which I love, but we never have it
around.
202. Try 2 weeks without sweets. It's amazing how
your cravings vanish.
203. Eat more fruit. A person who gets
enough fruit in his diet doesn't have a raging sweet
tooth.
204. Eat your sweets, just eat them smart! Carve out
about 150 calories per day for your favorite sweet. That amounts to about an
ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice
cream. But again, would you really rather have that peice of cake now, or have a
flatter tummy sooner?
205. Try these smart little sweets:
sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum,
Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard
candy.
How Can I
Conquer My Downfall: Bingeing at Night?
206. Eat breakfast,
lunch, and dinner. The large majority of people who struggle with night eating
are those who skip meals or don't eat balanced meals during the day. I do
sometimes fall victum to night bingeing, and I do my best to purge all I can,
but there's sometimes traces of blood coming out, so I can't go forever. I
suggest the treadmill, you can't eat on the treadmill, your destracted, nad your
burning calories. Cha ching!
This is a major setup for
overeating at night.
207. Eat your evening meal in the kitchen or dining
room, sitting down at the table.
208. Drink hot Crystal
Light. It tastes great and keeps your mouth busy. Hot water makes you feel full,
while cold water burns calories.
209. Change your nighttime
schedule. It will take effort, but it will pay off. You need something that will
occupy your mind and hands.
210. If you're eating at night
due to emotions, you need to focus on getting in touch with what's going on and
taking care of yourself in a way that really works. Find a nonfood method of
coping with your stress. My grandma bakes bread for charity, and my mom turns to
running. I write on my blogs.
211. Put a sign on the kitchen
and refrigerator doors: "Closed after Dinner."
212. Brush
your teeth right after dinner to remind you: No more
food.
213. Eat without engaging in any other simultaneous
activity. No reading, watching TV, or sitting at the
computer.
214. Eating late at night won't itself cause
weight gain. It's how many calories—not when you eat them—that counts. But Your
tummy starts turning calories into fat if you eat within 4 hours of your usual
sleeping
sqedual.
How
Can I Reap Added Health Benefits from My Dieting?
215.
Fat-free isn't always your best bet. Research has found that none of the
lycopene or alpha- or beta-carotene that fight cancer and heart disease is
absorbed from salads with fat-free dressing. Only slightly more is absorbed with
reduced-fat dressing; the most is absorbed with full-fat dressing. But remember,
use your dressing in moderate amounts. Or don't use any, that's what I
do.
216. Skipping breakfast will leave you tired and craving
naughty foods by midmorning. To fill up healthfully and tastefully, try this
sweet, fruity breakfast full of antioxidants.
In a blender,
process:
1 cup nonfat plain or vanilla yogurt,
1 1/3 c frozen strawberries (no added sugar),
1 peeled kiwi, and 1 peeled banana.
Pulse until mixture is
milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat
grams.
217. If you're famished by 4 p.m. and have no
alternative but an office vending machine, reach for the nuts—. The same goes if
your only choices are what's available in the hotel
minibar.
218. Next time you're feeling wiped out in late
afternoon, forgo that cup of coffee and reach for a cup of yogurt
instead.
The combination of protein, carbohydrate, and fat in an 8-ounce serving of
low-fat yogurt will give you a sense of fullness and well-being that coffee
can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4
hours, your blood glucose levels are probably dropping, so eating a small amount
of nutrient-rich food will give your brain and your body a
boost. But keep
in mind, you cannot be skinny and have carbs, so your
choice.
219. Making just a few changes to your pantry
shelves can get you a lot closer to your weight loss goals. Here's what to do:
If you use corn and peanut oil, replace it with olive oil. Same goes for
breads—go for whole wheat. Trade in those fatty cold cuts like salami and
bologna and replace them canned tuna, sliced turkey breast, and lean roast beef.
Change from drinking whole milk to fat-free milk or low-fat soy milk. This is
hard for a lot of people so try transitioning down to 2 percent and then 1
percent
before you go fat-free. It's difficult because fat, carbs and sugar
are litterally addicting, for thousands and thousands of years we have been
living off of vegtables and berries and whatever fish we could catch, and
suddenly our bodies are overwhelmed with grease and preservatives and all the
things we aren't used too, it's just like crack or alohol or
smoking.
220. Nothing's less appetizing than a crisper
drawer full of mushy vegetables. Frozen vegetables store much better, plus they
may have greater nutritional value than fresh. Food suppliers typically freeze
veggies just a few hours after harvest, locking in the nutrients. Fresh
veggies, on the other hand, often spend days in the back of a truck before they
reach your supermarket.
221. Worried about the trans-fat
content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter
Pan, and
a supermarket brand, the levels of trans fats per 2-tablespoon
serving were far lower than 0.5 gram- low enough that under proposed laws, the
brands can legally claim zero trans fats on the label. They also contained only
1 gram more sugar than natural brands- not a significant difference, but peanut
butter has a lot of
calories.
Eating
Less Isn't Enough—What Exercising Tips Will Help Me Shed
Pounds?
222. Overeating is not the result of exercise.
Vigorous exercise won't stimulate you to overeat. It's just the opposite.
Exercise at any level helps curb your appetite immediately following the
workout.
223. When you're exercising, you shouldn't wait for
thirst to strike before you take a drink. By the time you feel thirsty, you're
already dehydrated. Don't wait until your body has to tell you that it needs
more water. Try this: Drink at least 16 ounces of water before you exercise.
Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20
minutes during your workout. Finish with at least 16 ounces after you're done
exercising.
224. Tune in to an audio book while you walk.
It'll keep you going longer and looking forward to the next walk—and the next
chapter! Check your local library for a great selection. Look for a
whodunit; you might walk so far you'll need to
take a cab
home!
225. Think yoga's too serene to burn calories? Think
again. You can burn 250 to 350 calories during an hour-long class (that's as
much as you'd burn from an hour of walking!).Plus, you'll improve muscle
strength, flexibility, and endurance.
226. Drinking too
little can hamper your weight loss efforts. Dehydration can slow your metabolism
by 3%, or about 45 fewer calories burned a day, which in a year could result in
weighing 5 pounds more! The key to water is not how much you drink, but how
frequently you drink it, small amounts sipped often work better than 8 ounces
gulped down at once.
How
Can I Manage My Emotional Eating and Get the Support I
Need?
227. A registered dietitian (RD) can help you find
healthy ways to manage your weight with food. To find one in your area who
consults with private clients call (800) 366-1655.
228.
Here's another reason to keep level-headed all the time: Pennsylvania State
University research has found that women less able to cope with stress- shown
by blood pressure and heart rate elevations- ate twice as many fatty snacks as
stress-resistant women did, even after the stress stopped (in this case, 25
minutes of periodic jackhammer-level noise and an unsolvable
maze).
230. Sitting at a computer may help you slim down.
When researchers at Brown University School of Medicine put 92 people on online
weight loss programs for a year, those who received weekly e-mail counseling
shed 5 1/2 more pounds than those who got none. Counselors provided weekly
feedback on diet and exercise logs, answered questions, and cheered them on.
Most
major online diet programs offer many of these features. I do not.
I hope those were some
helpful answers to your most asked questions,
and my favorite
tips... Now here are more!
231. Find a diet and stick with
it.... Work it, commit!
232. Try colon cleansing and get
rid of extra fecal matter!
233. Remember to take good care
of your body today!!!
234. Try some nutritional bars instead
of skipping a meal. Sometimes if you skip a meal you eat more at the
next.
235. Listen to how others have lost weight and what
they did.
Try some
tested Tips and Tricks
236. Building muscle can burn more
calories while resting. It also increases the
metabolism.
237. Try some Green Tea Salad Oil instead of
olive oil and other heavy oils on your salad yummy!
238. If
you can't eye up your food to be portion correct.. by yourself a food scale so
that you can stay within the right portions.
239. Try some
Dagga before yoga class or spin.
240. If you are going out to eat,
remember that you are trying to reach your goals and nothing tastes as good as
that!
About Vomitting
I put this at the bottom, because vomitting, although it really works, it has alot of downsides, and you can only get rid of 80% of the food you actually ate. But if you want to learn how, give it a try, heres the how to.
How to vomit
You've probably seen it before in movies, just put your fingers down your throat. Unfortunatly, they make it look so easy! Well... it's not. Not in the beginning anyway. When you put your fingers down your throat, you should use two fingers, and push them as far as you can.
Then just move them around a little. It may take long in the beginning, but at one moment your food will come out. Just repeat until everything is out.
After a while it will get easier, some people don't even have to use their fingers anymore, they just do it :).
And if it's hard, or it won't work, use these tips. Don't think you can't vomit, everyone can, that's how our
body is made. You'll just have to keep trying.
How to make vomitting easier
Drink some warm water
Drink a glass of warm milk
Drink a glass of water and saline
Drink milk with orange juice
Try using a toothbrush instead of your fingers
Chew some aspirine (tastes so disgusting!)
Put on loud music, or vomit under the shower, that way no one will hear you.
Don't brush your teeth right after!! Wait 15 minutes, instead, rinse your mouth with water.
When you see blood, pay attention of how it looks: If it's not much, and it's clear, there is noting wrong, then your nails made a little cut in you're troat. If it's much, and dark/ almost brown, go to a docter! Then there's something seriously wrong in your stomach!!
Pro's and cons
Pro's
By vomitting you make sure you'll loose calories, you won't loose all of them, there is always 1/3 of food left in your stomach. But, it's better than exercising, or taking laxatives. By taking laxatives, you'll only loose fluids, the calories are already admitted to your body, and by exercising alone, you will never burn enough. The best way is to combine vomitting, exercising and laxatives.
Cons
By vomitting you'll loose a lot of important minerals. This leads to innocent things like hairloss, being cold all the time... all stuff you'll get by being underweight anyway. More important; losing to many minerals can cause heart failure. So be carefull, if you think you're calcium is to low, go to a docter, and do something about it!