There is no one common strategy to restricting, which varies within when you eat, how much you eat, how often you eat and what you count. There are also different patterns that work better for some people, and I will simply discuss the pros and cons of many of these.
Eating one big meal/once a day (intermittent fasting): This schedule is often used by those with a busy schedule which allows them to avoid being confronted by many food related decisions.
+ easy to stay within a low limit, allows you to fall asleep feeling somewhat full, 'normal' sized meals can be had with family or significant others
- requires 18-22 hours between meals, night binges
3-4 Mini meals/day: For those who are surrounded by food through the day, controlled meals to keep from binges.
+ variety, normal eating timing can continue, 'always eating' just small amounts
- one big meal could lead to disaster, constant temptation
Repeated fasting: Fasting 1-2 days, with 'break' days (limited or free calories). This system takes a lot of control but often leads to the binge-fast-binge cycle.
+ rapid weight loss, temporarily relieves binge stress
- requires a lot of control, easy to fail
Each of these systems can be used with different levels of intensity. Personally, I'd recommend the first two over the last, but all are effective.
Sunday, December 6, 2015
Middle Ground
Something many people may not realize when they decide to pursue these choices, is that there is a middle ground. You do not have to restrict to 500 calories to see extreme weight loss, in fact there is little difference between 0 and 200, or 500 and 800, or 1000 and 1200. Your body is so variant, and it is always trying it's hardest to keep you alive, so much so that you are more prone to losing weight than you think, but that's only if you are being 100% honest with yourself at all times.
A large portion of people who diet 'forget' or 'let things slide' when they total their foods for the day, and this is the most common reason along side bingeing, that people don't reach their goals. It is helpful to keep a log with you at all times and note each food before you eat it. This can aid portion control.
Most of the people I know who reach a BMI under 15 do so on 1000-1600 calories per day. It's surprising, I know, but it just goes to show that metabolism and activity level play a much larger role in weight loss than your calorie limit. You don't need crazy restriction to achieve crazy weight loss. The most important elements are time, patience and consistency. Sure you can drop 20lbs in two months at 500 calories, but the next 5lbs won't budge.
Focus on planning your weight loss on a marker system instead of a time limit. While you may think that you've gotta get the weight off in time for some upcoming event, you have to live in your body for the rest of your life. The idea of maintaining a ridiculously low body weight for long periods of time is unrealistic. Consider planning to be in a weight range for a few months, then taking a break to let your body replenish it's self. Or even better, find a way to be happy at a safe, livable weight; one where you are comfortable with how you look, but also where you can live your life without being limited.
While you may think that being thin is the most important thing and you have to achieve it now, you shouldn't miss out on everything else going on in your life. You can be working towards losing weight as a background goal, but it should not take center stage.
A large portion of people who diet 'forget' or 'let things slide' when they total their foods for the day, and this is the most common reason along side bingeing, that people don't reach their goals. It is helpful to keep a log with you at all times and note each food before you eat it. This can aid portion control.
Most of the people I know who reach a BMI under 15 do so on 1000-1600 calories per day. It's surprising, I know, but it just goes to show that metabolism and activity level play a much larger role in weight loss than your calorie limit. You don't need crazy restriction to achieve crazy weight loss. The most important elements are time, patience and consistency. Sure you can drop 20lbs in two months at 500 calories, but the next 5lbs won't budge.
Focus on planning your weight loss on a marker system instead of a time limit. While you may think that you've gotta get the weight off in time for some upcoming event, you have to live in your body for the rest of your life. The idea of maintaining a ridiculously low body weight for long periods of time is unrealistic. Consider planning to be in a weight range for a few months, then taking a break to let your body replenish it's self. Or even better, find a way to be happy at a safe, livable weight; one where you are comfortable with how you look, but also where you can live your life without being limited.
While you may think that being thin is the most important thing and you have to achieve it now, you shouldn't miss out on everything else going on in your life. You can be working towards losing weight as a background goal, but it should not take center stage.
Monday, September 21, 2015
Manic Autumn
As so many of us have come to learn, everyone has a particular time of year they restrict best in or feel most motivation to lose weight. Some like summer; with bikini thinspo, where the freedom of not having to go to school means you only expend energy on exercise, and you promise to be thinner and tanned when you go back to school. Many hate the summer, watchful parents forcefeeding you at every meal, stuck up in your hot bedroom trying to do enough calisthenics to burn off dinner, being forced to wear pants and suffer the heat, or shorts and embrace scars. Some like winter; big fluffy sweaters and thigh gaps, snow days of you're lucky, reading Wintergirls and dreaming of a pure, clean, skinny new you for the new year approaching. Or you're panicking about holiday dinners and looking chunky in two jackets. Some of my more experienced friends of mine love spring; the gradual warming of cold hands, the looming freedom of summer to get us through final exams. Prom and graduation if you're lucky enough.
But there is a manic crazy, a drive that incites us to restrict in the fall, especially for those returning to school. There is no consensus on whether it's the feeling of a fresh start, the relief from the heat, the reemergence of hoodies, or the freedom of being out if watchful eyes; it's likely an individual combination of these things for everyone. But we all feel it. There's a need to plan; meals, calories, diets, goal weights. "Get skinny for Halloween/before Thanksgiving/to go on a holiday trip/to eat Christmas dinner without guilt." We know the drill. We know our reasons.
But there is a manic crazy, a drive that incites us to restrict in the fall, especially for those returning to school. There is no consensus on whether it's the feeling of a fresh start, the relief from the heat, the reemergence of hoodies, or the freedom of being out if watchful eyes; it's likely an individual combination of these things for everyone. But we all feel it. There's a need to plan; meals, calories, diets, goal weights. "Get skinny for Halloween/before Thanksgiving/to go on a holiday trip/to eat Christmas dinner without guilt." We know the drill. We know our reasons.
However, for those who are still in school or college, this can be a major hindrance for their success.
You should never put losing weight in front of your education. Think of it this way; your weight will change through out your life. There is no way to indefinitely control your body. Being thin in your teens and 20's doesn't equate to much, but having knowledge that you learn in high school and college will stay with you for the rest of your life. I recommend at least 500 calories on days you attend classes, more if you exercise as well. Feed your brain with nutritious foods such as fish, leafy veggies, and whole grains. Fruits and fatty meats count up your calories quick but don't provide a lot of the nutrients you need for good memory. Eat at least half your calories before you go to school, so that you aren't distracted by a grumbling belly in class. While most agree it's easiest to restrict while at school, don't forget the reason you are going!
Saturday, June 27, 2015
How To Eat Less at Social Meals
Be it a pot luck, barbecue, birthday party, or just dinner with the family, the easiest way to go over your calorie limit is by having to clear a plate. Here are some tips to get you through eating around other.
1. Serve yourself. Instantly, by making your own food choices, you have control over how much you will have to eat.
2. Don't flat out refuse to eat. This will draw so much more attention than if you made yourself a little plate.
3. Just one. One scoop, one handful, one slice, one serving, don't take a large amount of any one thing. Don't go back for seconds, ever.
4. Skip the condiments. That one spoonful of mayo just cost you an entire cookie.
5. Don't eat your favorites. If there is a particular food item that you really like, don't even get a little, because you will want more later.
6. Always be doing something besides eating. If your cousins are throwing a frisbee around, or the tv is on, or there are people you can talk to, find anything else to be doing. People won't force food on you if you are occupied.
7. If someone offers you something or hands it to you, you can take it without eating it. Trying to deny any food that comes your way is a flashing sign that says you are avoiding food. No matter how clever your excuses are, just take it without arguing, you can toss it or give it to someone else, you don't have to eat it just because you accepted it.
8. Have a drink in your hand as often as possible. You won't look like you are participating in the meal if your sipping a diet soda.
9. If you are at a restaurant, skip the appetizers, eat the salad or the soup, engage in as much conversation as possible during the main course. If you have to order your own dish, instead of ordering a salad and making it obvious you are dieting, order something you don't like and don't want to eat, then you won't want to finish the whole dish. Also, tell people it tastes great and offer as much away as possible. Oh, and don't touch a bread basket with a ten foot pole.
10. If you are sitting at the family dinner table, eat slowly enough that someone else finishes before you before mentioning anything about feeling full. Remember, you don't have to clear your plate, even if you are the one to serve yourself.
11. Cover most of your plate with salad, rice, or potatoes, then add the main dish on top of your base, then it will look like you've taken more of the main dish.
12. Skip dessert. Say you'll take it to go or that you haven't had a sweet tooth lately and sugary things make you nauseous just thinking about how sweet they are.
1. Serve yourself. Instantly, by making your own food choices, you have control over how much you will have to eat.
2. Don't flat out refuse to eat. This will draw so much more attention than if you made yourself a little plate.
3. Just one. One scoop, one handful, one slice, one serving, don't take a large amount of any one thing. Don't go back for seconds, ever.
4. Skip the condiments. That one spoonful of mayo just cost you an entire cookie.
5. Don't eat your favorites. If there is a particular food item that you really like, don't even get a little, because you will want more later.
6. Always be doing something besides eating. If your cousins are throwing a frisbee around, or the tv is on, or there are people you can talk to, find anything else to be doing. People won't force food on you if you are occupied.
7. If someone offers you something or hands it to you, you can take it without eating it. Trying to deny any food that comes your way is a flashing sign that says you are avoiding food. No matter how clever your excuses are, just take it without arguing, you can toss it or give it to someone else, you don't have to eat it just because you accepted it.
8. Have a drink in your hand as often as possible. You won't look like you are participating in the meal if your sipping a diet soda.
9. If you are at a restaurant, skip the appetizers, eat the salad or the soup, engage in as much conversation as possible during the main course. If you have to order your own dish, instead of ordering a salad and making it obvious you are dieting, order something you don't like and don't want to eat, then you won't want to finish the whole dish. Also, tell people it tastes great and offer as much away as possible. Oh, and don't touch a bread basket with a ten foot pole.
10. If you are sitting at the family dinner table, eat slowly enough that someone else finishes before you before mentioning anything about feeling full. Remember, you don't have to clear your plate, even if you are the one to serve yourself.
11. Cover most of your plate with salad, rice, or potatoes, then add the main dish on top of your base, then it will look like you've taken more of the main dish.
12. Skip dessert. Say you'll take it to go or that you haven't had a sweet tooth lately and sugary things make you nauseous just thinking about how sweet they are.
Friday, June 12, 2015
What To Do When You Binge
We all end up doing it at some point. No one is perfect, and learning to restrict successfully takes time. Here are some things to remember next time you do.
1) The weight is temporary. If you weigh yourself immediately after bingeing, the number is horrible inaccurate. Not only is the weight of the food you ate there, but water weight caused by increased sodium making you weigh more. The morning after, you will see a higher weight until you pass the food wastes.
2) It takes 4 to 6 hours for your body to begin absorbing those calories. If you try to burn all the calories you ate off immediately after after eating them, you will not only disrupt your digestion, you will also do nothing to change how many calories are stored. 6 to 18 hours after eating is when your body will be burning of storing those calories. That is your time window for burning off all the calories you binged on.
3) Don't take laxatives right away. Most laxatives work best on an empty stomach. Taking them on a full stomach makes it more likely you'll experience cramps, gas, and bloating. Also, if you wait until your stomach is empty, a regular dose of lax will work just fine.
4) Don't try to fast the next day to counteract today. While you are convinced you never want to eat again, you are more likely to binge again, so don't make any changes to tomorrow's food plan. It's also easier to keep up with diets if you don't restart them every time you mess up. There's nothing special about the order of the calorie amounts in diets, so if you mess up a few times, there's very little you can do to change how fast you'll lose.
5) You don't have to weigh yourself the next day. As much as you want to know the damage done, you don't need to stress yourself out about it. You can skip one day of weighing yourself, do better the next day, and see a more accurate number the day after, panic attack unnecessary.
6) If you get stuck bingeing several days in a row, try setting a higher calorie limit and ease back into restricting. It can take a few days to get back on track, and if aiming for a low number is causing you to binge, then stop trying to restrict so low.
7) If you don't already purge, don't start. If you are not addicted to purging, stop. If you already have a habit of it, fight it. I'm 17, I've been purging for 4 years, and I have lost four teeth from it. I have had two root canals, my tonsils removed from infections, I have a stomach ulcer, and I have sores in my mouth which never heal. Stop purging as soon as you can. It ruins your life and I will never encourage someone to purge. In the words of Marya Hornbacher, "I'd rather starve than spit blood."
1) The weight is temporary. If you weigh yourself immediately after bingeing, the number is horrible inaccurate. Not only is the weight of the food you ate there, but water weight caused by increased sodium making you weigh more. The morning after, you will see a higher weight until you pass the food wastes.
2) It takes 4 to 6 hours for your body to begin absorbing those calories. If you try to burn all the calories you ate off immediately after after eating them, you will not only disrupt your digestion, you will also do nothing to change how many calories are stored. 6 to 18 hours after eating is when your body will be burning of storing those calories. That is your time window for burning off all the calories you binged on.
3) Don't take laxatives right away. Most laxatives work best on an empty stomach. Taking them on a full stomach makes it more likely you'll experience cramps, gas, and bloating. Also, if you wait until your stomach is empty, a regular dose of lax will work just fine.
4) Don't try to fast the next day to counteract today. While you are convinced you never want to eat again, you are more likely to binge again, so don't make any changes to tomorrow's food plan. It's also easier to keep up with diets if you don't restart them every time you mess up. There's nothing special about the order of the calorie amounts in diets, so if you mess up a few times, there's very little you can do to change how fast you'll lose.
5) You don't have to weigh yourself the next day. As much as you want to know the damage done, you don't need to stress yourself out about it. You can skip one day of weighing yourself, do better the next day, and see a more accurate number the day after, panic attack unnecessary.
6) If you get stuck bingeing several days in a row, try setting a higher calorie limit and ease back into restricting. It can take a few days to get back on track, and if aiming for a low number is causing you to binge, then stop trying to restrict so low.
7) If you don't already purge, don't start. If you are not addicted to purging, stop. If you already have a habit of it, fight it. I'm 17, I've been purging for 4 years, and I have lost four teeth from it. I have had two root canals, my tonsils removed from infections, I have a stomach ulcer, and I have sores in my mouth which never heal. Stop purging as soon as you can. It ruins your life and I will never encourage someone to purge. In the words of Marya Hornbacher, "I'd rather starve than spit blood."
Sunday, May 31, 2015
Meal Plans!
I've worked out many possible daily meal plans for each calorie limit of the Skinny Girl Diet.
You may have as many zero calorie drinks as you want. Also, you can substitute anything with the right calories.
Where it says fruit, you can eat the specified amount of calories from the fruit of your choice. Bananas, peaches and pears are generally 90 calories each. Large apples are 90, medium apples are 75, 22 grapes is 88.
Make sure you check your nutrition labels to be sure your brand of the foods are the same amount of calories. If the package has a different amount, you can calculate how much of your type of food can be eaten for the specified calorie amount.
300 calorie days: (days 2, 9, 16, and 23)
● Non fat yogurt (90) + ~fruit~ (90) + [1/2 cup tuna (40) + rice cake (45) + tomato slice (10)] = 275 calories
● Waffle (90) + 1/2 banana (40) + tomato soup (100) + toast (70) = 300 calories
● [Oatmeal (100) + blueberries (20)] + 2 cups green salad (40) + 1 slice veggie pizza (140) = 300 calories
● [toast (70) + jelly (80)] + 15 grapes (60) + low calorie soup (90) = 300 calories
400 calorie days: (days 1, 3, 8, 10, 15, 17, 22, and 29)
● ~fruit~ (90) + 1/2 lettuce and tomato sandwich (90) + [1/2 cup pasta (160) + tomato sauce (70)] = 400 calories
● [1 scrambled egg (60) + toast (70)] + [2 rice cakes (90) + 1 tbsp peanut butter (80)] + tomato soup (100) = 400 calories
● oatmeal (100) + fruit (90) + taco (180) + 1tbsp salsa (20) = 390 calories
● hot pocket (230) + fruit (90) + 2 cups green salad (40) + 1/2 cup tuna (40) = 400 calories
● granola bar (160) + 2 rice cakes (90) + carrot and potato soup (150) = 400 calories
● [toast (70) + jelly (80)] + 2 cups green salad (40) + 1/2 block Ramen (180) = 400 calories
450 calorie days (days 5, 12, 18, 24, and 26)
● oatmeal (100) + fruit (90) + rice cake (45) + steamed broccoli (45) + 1/2 cup meatloaf (80) + 2 small cookies (70) = 430 calories
● 1 scrambled egg (60) + toast (70) + [1/2 cup tuna (40) + toast (70)] + 1/2 block Ramen (180) = 420 calories
● cereal (110) + almond milk (30) + peanut butter and jelly sandwich (260) + 2 cups green salad (40) = 440 calories
● waffle (90) + 2 rice cakes (90) + 1 tbsp peanut butter (80) + ramen (180) = 440 calories
650 calorie days (days 6, 7, 13, 20, and 27)
● oatmeal (100) + sliced banana (90) + 16 chips (160) + 3/4 cup pasta (230) + tomato sauce (70) = 650 calories
● cereal (110) + almond milk (30) + peanut butter and jelly sandwich (260) + ramen (180) = 580 calories
● Waffle (90) + orange juice (120) + 15 grapes (60) + 2 rice cakes (90) + tomato soup (100) + toast (70) + ice cream fudge bar (100) = 630 calories
● 2 scrambled eggs (115) + toast (70) + lettuce and tomato sandwich (165) + chicken sandwich (300) = 650 calories
● Hot Pocket (230) + fruit salad (160) + 1 taco (180) + 1 tbsp salsa (20) = 590 calories
700 calorie days (days 14, 21, and 28)
● 2 waffles (180) + peanut butter and jelly sandwich (260) + 1 cup almond milk (60) + tomato soup (100) + toast (70) = 670 calories
● cereal (110) + almond milk (30) + fruit (90) + Subway 6" sandwich (320) + cookie (150) = 700 calories
● 2 scrambled eggs (120) + toast (70) + orange juice (120) + lettuce and tomato sandwich (165) + taco (180) + 1 tbsp salsa (20) = 685 calories
● oatmeal (100) + sliced banana (90) + [tuna (40) + lettuce (5) + toast (70)] + 3/4 cup pasta (230) + tomato sauce (70) + 2 small cookies (70) = 675 calories
Tuesday, May 26, 2015
Skinny Girl Diet
This June, I will be doing the skinny girl diet for a second time. The first time I tried it, I finished the diet but only lost about 6lbs. This time, I'm hoping for a better turn out, and that I can continue to cover for my weight in therapy. My current stats, are 5'9" and 133lbs. My goal for the start date is 128lbs, and my goal for the diet is 116lbs.
I've chosen to do this diet again because it takes weekends into account, which is very important for me. I'll also be starting at my new job and attending some college meetings, so I'll be plenty busy enough this month.
If anyone wants to join me, join my kik group #skinnygirljune
I've chosen to do this diet again because it takes weekends into account, which is very important for me. I'll also be starting at my new job and attending some college meetings, so I'll be plenty busy enough this month.
If anyone wants to join me, join my kik group #skinnygirljune
Monday, May 25, 2015
The Real Anorexic secret
We hear it constantly, mythological "Ana Tips and Tricks" which hover in Pro Ana sites and make your babies skinny. No really. It's a popular misconception that there is a great deal of sharing Ana Tips, I have actually found very little of the sort. Yes, there are some decently far gone people who try to make them and share them just to get more 'credit' about their disorder. There never is any actual tricks, anything that makes you feel any less horrible because of starving yourself. Home remedies, nutrition recommendations, and keeping yourself busy help, but there is no secret other than to starve. I guess that is a secret to some sheltered people, but to most, it's common knowledge that by eating less, you will lose weight. That in mind, one must also know what is really eating ' less ' and what is switching junk foods out for mountains is ' healthy ' foods. There is nothing an anorexic can tell you that will help you become thin. You just do it. You starve, you work, there is no way to short change anything or trick your body into not trying to save you. If you can't do it, you aren't trying hard enough. Anyone can control how much they eat. You are no exception, and if you can't stop bingeing, you are doing something wrong, and you need to learn more about nutrition.
Saturday, May 23, 2015
Pro Ana blog, I resurrect thee
Hello anyone who is actually reading this. I have know my blog gets some reads, and I just never post, but I'd like to talk a little about some things that have happened to me.
I got put into outpatient therapy in a last effort to keep me from the psych ward. I've done pretty well recovering and relapsing and playing the game. I have realized that I think I might just be a little too jaded for outpatient. I can already read his (my therapist) whole process structure. I don't need someone to talk to. I don't need someone who wants to make me lead the session.
I've also recently ended high school classes and I'm graduating on June 1st of 2015. I've spent my first two days of freedom smoking weed and going to college meetings. I need to begin studying for my compass test which sets the level of math and English I have to start with.
I have not been purging but I am still using laxatives which sucks.
Monday, May 11, 2015
Lose Seven Pounds in Seven Days: Day Three
Day 3: Weighing yourself should be the first thing on your mind when you wake up. You should have lost again, unless you've cheated on this diet.
Get up and start on that routine. 100 jumping jacks, 100 sit ups, 50 squats, 50 lunges each leg, 20 push ups. You know the drill, nothing has changed. If you didn't already have a taste for black coffee, you should have developed one by now because we're cutting that out too.
School is more of a challenge now, your brain is using less energy because you have less, so you have to try harder to concentrate. You have to get through it though, you can't afford to screw up now.
Today, you are allowed 800 calories, and you have the choice of what you eat with it. You can either eat healthy things and use your calories wisely, or have chocolate and take the risk of not losing weight. It's up to you to make the responsible decision here, because diets don't last forever, and you won't keep the weight off if you go back to a diet of more than 1200 calories a day. I haven't mentioned much about what to do after this diet, but that'll be discussed in day seven. I personally have never done diets, I'm a fasting gal and I have a hard time restricting, which is why I'm AN2 not AN1. If you don't already know about the different subtypes of eating disorders, look around for my next post, because it'll be about them.
If you manage to stay under 800 calories, you can expect a loss of around 0.5lbs to 1lbs. If you gain, but kept under the calorie limit, its water weight and you need to increase your hydration and watch your sodium.
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