☆ how to lose weight in healthy (and not suspicious) ways !! (long post) ☆
weight loss is super important to us, so here's a list of healthy (and to be quite honest, less suspicious) ways to lose weight in a way that actually works and will help you achieve your goals without doing you more harm in the process !!
drink at least one gallon of water a day ♡
without water, our bodies have nothing to go on during fasts or calorie reduction diets. not only do our bodies need to stay hydrated, but we're a lot more prone to dizziness, nausea, and fainting without it. and we all know just how uncomfortable that gets !! don't be afraid of the water weight; it'll absolutely go away !!
reduce calories based on height, weight, and bmi ♡
as tempting as it may be to do extreme restrictions, it could actually do more harm than good. you may think it works out, but your body actually retains fat if you try to completely cut out how much of it you intake. the wiser choice is to restrict based on your body's current condition, because what might work for someone who's 5'1ft/154cms and 100lbs/45kgs won't work for someone who's 5'10ft/177cms and 210lbs/95kgs.
do exercises that target specific parts of your body, as well as cardio ♡
the most important thing to keep in mind when it comes to working out is that taking breaks in between workout days is what gets you results !! our bodies need time to recover after workouts so that the proteins in our muscles can actually do their thing !! working out every day is a great way to stay active and feel productive, but overdoing it is detrimental. our muscles don't work as well, and actually stop growing when we don't take proper breaks. on top of that, we're too tired to do a proper workout (with the right form and such), which means we don't get the right results, if any. also, keep in mind that the ideal workout is anywhere from 40 minutes to an hour !! after that, we're just wasting energy that we desperately need if we're restricting or fasting !! as for cardio, stamina and breath control are absolute necessities. breath control (breathing from your diaphragm) can help with dizziness or lightheadedness when done properly, and conserves energy. stamina allows you to get more done without getting as exhausted as you would without it. 10-20 minute runs are great !! get your heart rate up and train your body to withstand whatever you put it through !!
intermittent fasting can do you wonders ♡
when done right, fasting helps you lose weight pretty quickly. the key is to stay hydrated with zero-calorie drinks such as water (plain or carbonated, as long as it isn't flavored), unsweetened tea (no milk, honey, sugar, or artificial sweeteners), and if you'd like to treat yourself, zero-calorie sodas (soda pops, fizzy drinks, whatever you call em) !! this will keep you feeling full/curb your hunger, and the best part is that you can drink as many of them as you want since they don't have any calories and won't break your fast !! if you DO need to eat something, eat low-calorie fruits and veggies such as apples, tomatoes, lettuce, celery, broccoli, clementines, and many more !! they'll give you a boost, so if you need to extend your fast a bit because you feel like you cheated, you'll actually make it through the fast without doing any damage. if you're working out during a fast, make sure to keep it light. doing more intense workouts during a fast will only hurt you and you'll need to break it, or else you'll pass out or injure yourself because your body's too weak to do the exercises properly.
get a good night's sleep ♡
this one's a tough one, i know. a lot of us have super thrown-off circadian rhythms that make it difficult to rest well. here are some of my recommendations to help you get a good night's sleep.
drink warm teas: my personal favorite is chamomile as it's very soothing.
take melatonin pills if you have access to them: since melatonin is a naturally occurring hormone, taking anywhere from 3 to 21 milligrams of it won't hurt you !!
reduce the amount of light around you as much as possible at bedtime: if you have a sleeping mask or anything like it, make use of it !! the darker it is, the easier it is to trick our brains into falling asleep.
warm up your bedroom, or bundle up: our bodies love warmth and get real cozy in it, so the more comfortable we are, the easier it is to fall asleep !!
play white/brown noise in the background at a low volume at bedtime: this helps block out minor background noise, and eventually our brains latch onto the sound so our minds even calm down a bit !! this is very helpful for me as an autistic/adhd haver, because god knows my brain never shuts up. i recommend the YouTube channel "Relaxing White Noise," as they have just about every sound you could ever want and they upload fairly consistently !! if noise doesn't work, lofi music might !! i personally prefer "the bootleg boy" channel and his 24/7 lofi chill/sleep livestream, i think it's really easy to get lost in and often times, i don't even remember falling asleep !!
eat lots of fiber ♡
nature's laxative !! gross, i know (￣▽￣)ノ but it's true !! fiber is a great way to clear out our system, and it's healthy too !! i'd call that a win-win, wouldn't you ?? not only that, but we can escape constipation and diarrhea that way too, because fiber gets our digestive system moving smoothly. if that's not a win, i don't know what is !!
that's about all i got for now !! if you made it this far, congratulations !! you now have a plethora of ideas to get you to your goal !! please remember to take care of yourselves as much as you possibly can. it's SO much more important than you could ever imagine, and you'll reach your goal quickly and smoothly this way. be patient with yourselves and your bodies, as they can only take so much. when you force them past their limits, you inadvertently hinder your progress. i hope i helped you out !! feel free to dm me if you have any other questions or if you just wanna chat !!
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things that have worked for me
being mindful of sodium intake (helps a lot with avoiding water retention and bloating)
not drinking sodas - even diet/zero sodas (helps me tone down my sweet cravings and i dont feel bloated from the carbon)
eating nutritious food (helps me from binging)
rarely to never doing a purge (helps keep me accountable and mindful of my intake and disincentives binging - knowing that if i binge, there is no quick way out of it, which stops me from binging)
irregular fasting hours (helps me from a fast plateau - i’ve read somewhere that you plateau faster if you keep your fasting hours set. if your body is always used to you eating at 10 AM, because that’s when you end your fast, your metabolism will slow down)
wearing loose clothing (helps me feel thinner, which motivates me more)
limiting my exercises to what i feel like doing (helps me keep a positive relationship with exercise and not see it as a punishment for overeating)
mentally preparing for “family days” (helps me feel less guilty about overeating and also guides me with my caloric intake for the rest of the week)
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