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4ñ4 Masterpost - Everything I’ve learned
Restr1ct1ng in general
Calculate your TDEE or BMR and learn those numbers by heart!
1000 c4lorie$ under your bmr is a kilo per week
Making pvrg1ng safer
Wen using l4xat1ves, don’t use them for more than five days consecutively to give your gut a break
You can induce v0m1ting by shoving your index and middle fingers down your throat. Only do this sparsely since it is very dangerous
How not to b1ng3
DONT GO BORED! STUDY, SLEEP I DONT CARE
stay as far away as possible from fo0d. Out of sight, out of mind
Remember the last time you b1ng3d and how you felt
if you overate a bit, Don’t go “fuck it” and eat the entire kitchen. 100 calories over your limit is always better than 1,000
Exersize more
Try to burn atleast 100 c4l$ a day
Here are some discreet workouts you can do to burn even more even when sitting!(all of these are from numerous websites)
1. Knee extensions
Keep both knees together with your feet on the floor. Straighten one leg out in front of you.
Hold for one second, then slowly re-bend the leg until the foot is resting on the floor again.
Repeat on the other leg. Do a few extensions with each leg.
2. Toe lifts
Lift the toes of both feet, leaving your heels on the floor.
Replace your toes and lift your heels, gently squeezing your calf muscles as you do.
Repeat with your legs almost straight out in front of you.
Ankle rotations
youtube
This simple exercise is discreet and requires little effort – you could even do it during a work meeting. Start by sitting up straight in your chair. Then, lift one leg slightly above the ground and point your toes upward. Slowly rotate your ankle clockwise for 10 whole circles, then go counterclockwise. Repeat with the other foot and loosen up your ankles while seated.
Soleus pushups
youtube
Recent research has shown that exercising the soleus muscle in our calves is very beneficial to our health. Easy, seated soleus pushups can improve the regulation of blood glucose -- meaning it has similar effects on the body to those of a full body workout. The exercise consists of placing both feet flat on the floor. Sit up straight and lift up your heels and then relax your muscles. The back half of your feet will then land back on the floor.
Seated toe taps
youtube
Toe taps can help to strengthen and stretch your ankles. Start with feet placed on the floor and knees at a 90-degree angle. Slowly pull up your toes off the ground and bring them back down. Repeat for three sets of 10.
Glute squeezes
Muscle groups worked: glutes
How to do them:
Sit tall in your chair, with good posture.
Contract (squeeze) your glutes as hard as you can for 10 to 30 seconds, then relax.
Repeat 10 times.
My favorite websites and youtubers
abcdiet.carrd.co - a cute video game-esque website being a diet plan
distractions.carrd.co - 3d themed things to do when bored
edmedia.carrd.co - pretty self explanatory
skinnygossip.com - active 3d forum
@classyfairy on youtube: active 3d vlogger
"what is hunger" is a good pintrest keyword ig
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I want to lose so much weight that I get hospitalised. So people will beg me to get better, maybe for a moment I can be loved and cared for.
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my posts would be better if i blogged from a flip phone
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HELPFUL CALCULATORS
BMI
BMR
BODYFAT%
MAINTENANCE CALS
CALORIES BURNED
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50 excuses for not eating
1. You’re not hungry
2. You don’t like that certain food
3. You ate a big breakfast and are still full.
4. You’re allergic to that food
5. You ate earlier
6. You have a sore throat
7. You’re vegetarian/vegan
8. You’re saving your hunger for a big family dinner
9. You have tooth ache
10. You have stomach cramps
11. You feel sick
12. You have a stomach ache
13. You’ll eat something later
14. You have a mouth ulcer
15. You bit your tongue and it hurts too much to eat
16. You’ll eat when you get home
17. You’ll eat when you get hungry
18. You don’t have any money to buy anything
19. Invent an illness where it hurts when you eat but when you don’t it’s fine
20. You don’t feel like eating right now
21. You just ate something
22. If you have braces say you just got them tightened and they hurt
23. You’re still full from lunch
24. You have a nut allergy
25. You don’t like that food unless it has a particular sauce/dip/dressing that isn’t there
26. You’re craving one particular food which you’ll have later
27. You ate too much earlier
29. You ate all your food and have none left
30. You can’t be bothered right now
31. You’re fasting for religious reasons
32. You ate with someone else
33. You need to finish your homework
34. You need to finish studying
35. You’re busy doing something ‘important’
36. You have an intolerance to a kind of food
37. You want to go for a run later and don’t want a full stomach
38. You forgot your lunch
39. You forgot to bring a snack with you
40. You overate earlier
41. There was a bake sale earlier and you’re stuffed
42. You’re going out to eat later
43. You ate out earlier
44. Your doctor put you on a special diet
45. Your dietitian put you on a special diet
46. You’re fasting because you have a fasting blood test soon
47. You don’t want anything right now
48. You’re taking part in a famine
49. You don’t have time to eat
50. Nothing looks appealing
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Actual skinny tips that work because some of you ana bitches are dumb 💗
Exercise is not important until you reach your goal weight. Scientific proof: Exercise only accounts for 5% of your TDEE (total daily energy expenditure/ how much calories you burn everyday). Literally stop wasting your energy and passing out, start a routine only when you’re at your goal weight and just focus on restricting
However, NEAT (Non Exercise Activity Thermogenesis) accounts for 15% or more of your TDEE. So instead of exercises just try and move more. Cleaning your room, cooking (not eating it duh), walking around, standing all count as NEAT.
Thermic Effect of Food: accounts for a bit of your TDEE. TEF is how much you burn to digest food, and protein is the hardest to digest. Harder to digest= more calories burned digesting. Prioritise protein always
Junkorexics= orthorexics. Calories don’t matter if they come from a bag of chips or a carrot, if you maintain your deficit you’ll lose weight either way. However, you get more volume and satiety from vegetables good proteins and fruits, so it’s best to do that. Processed foods make you hungrier.
Fast. Fasting works by triggering ketosis (fat burning mode). Fast at least 16-18 hours a day and if you’re a pro you can do 2 24 hour fasts a week
Careful of carbs, don’t eat a lot of it but you need to eat a little of it everyday: When you eat 1g of carbs, your body holds 4g of water. So for example if you eat 200g of pasta your body holds 800g of water.
Drink enough water so your body can flush out sodium to prevent swelling and prevent water retention
You’re more likely to feel satisfied from eating a little bit of everything than just one meal of something you don’t want to eat
Sleep: get at least 8 hours of sleep a day. When you don’t get enough, ghrelin levels spike (the hormone that makes you hungry).
Saunas help with losing water weight if you want to look extra skinny for an event. Do one hour a day. Your weight would also drop but it’s just temporary
Waist trainers work if you’re young enough (12-16) but don’t wear them too tight you might pass out
Eat 2-3 small meals instead of one big meal. If you’re going to do one big meal do it 2-3 hours before sleeping so you don’t binge from hunger
If you have ADHD get an Adderall/Ritalin prescription. It helps you lose weight
Cucumbers and soy sauce help if you already reached your calorie limit but you’re kind of hungry
Keep pushing. 2 weeks of your deficit and you won’t even want to eat much anymore. Hang in there
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Drinking two sips of energy drinks and a couple of bites of rice cakes with topping is making me full alr.
It’s a progress, first it’s hard as the amount you used to eat on the daily. you have to stay consistent and everything becomes much easier and a habit (takes 21 days of repetitions to develop a habit) . The body will except this as the new normal
Like the Buddhist monks do, you can’t escape life’s pain but you can get used to it
It won’t hurt anymore, promise.
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