edtwt as a kid did your parents made you eat every single bit of food from your plate or they allowed you to not eat if you weren’t hungry? i’m trying to see something
♡ calculate the bmr and tdee of your gw. the bmr of my gw (47 kg - bmi 16.3) is 1200 cal and my tdee is 1700 cal. so in a sedentary day (little workout) i eat 1000 - 1200 cal max. in an active day (moderate exercise) i increase my intake to 1500 - 1700.
you need to trick your brain into feeling satisfaction by restricting your food intake and gaining control over your body and mind. that’s when romantization starts.
by nature, humans eat to make hunger disaspear. to fully develop an ed, we need to go against this instinc. let’s use the term anorexia as a starting point.
♡ learn about macros ❕ this is the most important tip, you need to focus on: protein, carbs (and fiber) good fats (fat is mandatory for your brain - so anorexia doesn’t shrink it lol) if you workout - light or moderate, walking also counts - you NEED healthy carbs
♡ PROTEIN: the most important macro in a wl journey. when you lose weight, you want to lose body fat not muscle to avoid being skinny fat. try to eat daily about 40 - 90 g of protein to maintain your lean muscle. prioritize unprocessed protein (so no chicken nuggets lol)
♡ be kind to yourself. words really impact our brain (this is the basis of cognitive behavioral therapy) so speak/think nicely of yourself. for ex. when i crave junk food i say to myself “im a pretty girl and i love my body so i deserve fresh healthy food instead of this” 💘🫧
♡ i let myself have cheat days. maybe is a date, a birthday or a holiday, these days i let myself eat up to 1700 cals (my gw tdee). BUT i need to earn it so i made some rules: max 4 cheat days a month and these days i have to burn some calories exercising. i also skip breakfast
CONTROL. start by calculating your actual caloric intake. if your intake is over 2000 cals, start lowering it by 500 cals every two weeks until you reach 1200 cals, at that point you’re already in a caloric deficit.
i started cutting my intake when quarantine began. i was on middle res eating 500-700 cals and fasting 16:8. i lost 7 kg in 2 months, but still hated my body cause i was skinny fat. i also started purging when i passed my cal limit
so, my highest weight was 61 kg, at 170 cm i was bmi 21.1 💀 i used to drink alcohol a lot at weekends, ate take out every other night and didn’t workout a bit.
what’s anorexia nervosa? AN is an ed characterized by losing weight due to starvation. the pathological control of the feeling of hunger is a source of satisfaction for AN patients.
♡ the source of your calories matters!!! at my first failed attempted weight loss i used to be a junkorexic: omading pastries, eating chewing gum, drinking zero sugar red bull. that shit skyrocketed my insulin, making me hungry and prone to a binge
i hated how my body looked, i hid from photos and edited my waist and arms in every selfie before posting them. if you’re dealing with this stuff, dont worry qween you can change it! ❤️🩹
♡ i use My Fitness Pal to track my calories and macros. this an example of how i try to distribute my cals. at a 1200 cal limit i try to get at least 50 g of protein, 100 g of carbs which give me 25 g of fiber and 30 g of fat. i also try to keep my sugar under 40 g
i maintained my weight for 5 months but finally took the decision to working to archive my dream body. i educated myself in nutrition and began to treat me the way i deserved (physically and mentally)
♡ CARBS AND FIBER: healthy carbs contain fiber and you need your fiber cause you do want to poop 😌 +your body need to burn carb cals so protein cals go to your muscle mass. if you don’t eat carbs you’ll be in a trouble. just remember to choose whole carbs not processed ones
then my bd came. “birthday calories don’t count” i said. after my bd i got to see my friends more often so i also started to drink again and the binges started…
i was back at 57 kg (gained 3 kg in a month 🤠🔫) i was unable to restrict or fast as it always ended in a binge.
♡ eat your veggies and drink water. trust me, vegetables have almost no calories. veggies and water help us be hydrated, improves our skin and hair. vegetables have lots of vitamins! add them to every meal and eat them first.
♡ fasting works for me as a initial motivation since i like archiving little goals. i only did 16:8 fasts for a month. then it didn’t motivate me anymore so I stopped fasting.
tldr; ► set small goals to keep you motivated but also be flexible 🍃
dark chocolate is a healthy fat
white/milk chocolate is a simple carbohydrates
one helps you with cravings and the other spikes your insuline (which ends in a binge). the source of your calories does matter
♡ once i get used to walk 5k-10k steps daily (remember little goals!) i started dancing and doing an ab routine. i suck at dancing lol but i like gg kpop and it does burn a lot of calories, i mostly learn chorus. i also do a single chloe ting workout.
CONTROL III. choose your intake. low, mid, high. if you tend to binge, a higher intake is a smart choice. i usually eat 1000-1200 cals and i’m losing 0.5 kg weekly.
CONTROL IV. learn about nutrition! once you start tracking macros, it will get an obsession. now my goal is to become a nutrician lol i made a thread before about it, bookmark this tweet so you can read it later.