This summer, like every summer, I know I'm going to gain weight. We all always do. Being at home with nothing to do, or going on vacations where there's tons of food all around all the time, most people end up adding a few extra pounds before going back to school. We always want to get skinny for summer swimsuits or to show up to the new school year looking better than the last time people saw you, but it's harder to lose weight during the summer than during the school year unless you get the jump on losing weight before vacation even begins.
Knowing that I'm likely to gain weight, I am going to try to make it muscle mass. Summer is the easiest time to exercise, I have no excuse of school work and I'm gonna be sweating regardless so why not make it count.
I am not an active person so I have rather little muscle to start with, so I am breaking it down into three parts. I am currently in the first phase, which is building up the major muscle groups to make more challenging exercises do able when I get there.
Phase One: basics
My current routine is 30 leg lifts (each side), 50 or 100 sit ups, and 15 squats. I plan to do this every day in May though I've already begun. I am going to add in punching the air vigorously for 30 seconds, that's my arms work out, and maybe start doing push ups when I am physically capable.
Phase Two: routines
Starting in June, I will begin doing YouTube videos of various types, probably blogilates and other simple work out videos. I would like to do one every day but I'll start with the minimum of three 15-minute videos every week. I might start sharing the videos I like here in a new post when I get there. They will all be beginner videos so the list I accumulate will likely be helpful to you.
Phase Three: training
For July, I will start running (yes, moving my feet quickly off the ground). I can't run. I just can't. My heart is weak, my lungs whine, I feel like I'm dying after about 15 steps. By July, I would like to have my stamina up that I'll be able to actually run, outside, and not feel like an idiot. I live on a hill, four times around the block I live on is one mile. My plan is to be able to begin running one mile without stopping in the first week of July, and build up from there.
I hope you'd like to gain some fitness over the summer also. Even if you still end up eating too much or gaining weight, you can always exercise. I know we all feel discouraged when we 'mess up' our eating for the day, but you can never mess up exercise, you just have to do it!
Wednesday, April 27, 2016
Sunday, December 6, 2015
Different Methods of Restricting
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.
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.
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
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