[006]
Tips to speeding up your metabolism!



+Always eat breakfast.
Even if it is something small && low in fat and cals, it gives your day a kick start so you are able to burn more calories.



+Increase metabolism by eating smaller meals through the day. Eat 4 to 6 six small meals, 2 to 3 hours apart.
Examples could be, a cup-o-soup or small salad.
Maybe some low cal bread && wheat thins with salsa.



+Do not depend soley on herbal remedeys to increase you're energy level or metabolism. Try eating more fruits and veg, because they release good toxins & energy.



+Stay more active. Instead of catching a bus or taking the car decided to walk. And if going up to a high floor always walk, it may seem like small things but they build up!



+Incorporate a walking routine to increase metabolism at least three to four times a week. Walk 30 to 40 minutes each time. This is the best way to increase your metabolism.



+Prepare food in advance and bring it with you. Never eat sporadically and plan each meal. Unless you're on a fast, make sure you dont leave big gaps between meals because this causes binging.



Believe it or not, there are reasons why we snack during certain activities.
Learn how to avoid these.



Studying

Boredom always sets in while studying and it's natural to think of something pleasurable such as eating. Instead of fighting the urge, plan ahead.

Plan 2 or 3 servings of your favorite low fat snacks. For example, fat free potato chips, fruits, low fat cheese and crackers,  light microwave popcorn or sliced veggies.

Commercials on TV

Leave the room when TV commercials come on.

Boredom

Boredom is the #1 reason for snacking. Find enjoyable activities during your free time such as surfing the Internet. Never have snacks visible, even in the refrigerator. Once seen, your subconscious will trigger a pleasure response.

Procrastination

Procrastination is a big culprit to snacking. Have you ever put off a major task until the deadline and found yourself grabbing a bite to eat before working? This type of snacking cushions the pain of beginning a difficult task. Food is soothing and hard work is painful.

Recognition is the best defense from overeating when angry or depressed. Evaluate your emotional state. If it's not good, be prepared for a sudden urge to eat. Don't give in.

4 or more hours between meals

Avoid long periods between meals. Eat small, nutritious snacks every few hours between meals. If you don't, you set yourself up to overeat.

+Take up a musical instrument that requires excessive practice, so you may need to miss meals to practice it, distracting your parents



+Use these excuses for why you're not eating dinner:
stomach ache
tooth ache
 really tired (so you need to go to bed early)
just ate a snack
you'll eat something later when you're hungry
 you still have tons of homework to do
 you need your space



+When with friends, use these excuses:
Just ate a big snack
 saving your money,
 (or if you bag lunch) your mom hasn't gone grocery shopping
 the cafeteria food sucks
your allergic to what's being served



+When out to dinner use these excuses:
Try a new food, and purposely dislike it
 order something others around you love and say "you HAVE to try this!"
 complain that your food is "too salty"
 or find something else wrong with it



+At dinners with the family:
serve yourself a lot of veggies and small portions of others
and only eat the veggies (so rents will think you ate a balanced diet)
 start a really important convo (to distract them from your food)
 leave the table to "check the time" and grab whatever you were eating with you and toss it, always take showers after dinner so if you have to purge because you were forced to eat to much, your rents will only hear the water because you're "taking a shower"
 "accidentally" spill/sabotage your food
always volunteer to clear the table and grab your plate first before they can look at it



+When you're tempted to eat:
remember that
ONE TEMPTATION LEADS TO FAILURE
picture yourself really fat
 remember how dissapointed you'll be on the scale if you eat
 go brush your teeth/apply lip gloss so you can't stuff food in your mouth then
remember that ONLY 2 OREOS IS 100 CAl!
 do you really wanna risk it?
go grab some water and fill up on that



+Sleep late on weekends to avoid family breakfasts



+Make a list of 5 things that make you really happy, notice that food is not one of them, so why bother eating it?



+Have the attitude that "I don't give a **** what other people think/say about MY eating habits. It's my life"
 


+Sleep burns cals, and gives you energy to exorcise



+Don't worry at holiday parties/events, no one cares what you put on your plate



+You need to burn something like 3,000 calories to lose a pound, so look up exorcises that burn the most, and so if you're forced to eat, or went off track, just burn it off and don't worry too much




Questions from you

I usually always binge after I get home after school, what do you suggest I should do throughout the day to reduce binging?

sted 2/20/2006 at 6:56 PM by failure2ana -

[004]

Are people catching onto your eating habits?

Wash up other peoples pots which they leave in the kitchen (If you share a house), that way they assume I'm washing up my own too, when really I haven't used any for ages.

- Tell people you're just going out to the shop for some food. Stay out for a while and come back. They'll assume you bought some chips or chocolate and ate it already.



Take food out of the cupboard and take it to your room, this way they hear you and assume you've eaten. Return the packet later when no-ones around.



When you drink diet soda, do your friends tell you you're stupid because you're "so skinny"?
Well keep an empty coke bottle around and fill it with diet. This way you can please your friends, and not be fat :)



If you've been given a meal you really do not want to eat, try flushing it down the toilet as long as it isn't too big, that could end bad.



If you're fasting, try smearing some plates with ketchup or peanut butter. Leave them on the counter with a couple of knives or forks and people will think you've eaten all day.



If you're parents are at work all day, and you're generally at home alone, make it look like you've eaten a big meal earlier than your usual dinner time.



General Tips

Keep a diet journal. Write down everything you eat. Include the calorie and fat content if you know it. Write down the time you ate everything. This will help you establish if there's a pattern to your eating habits and adjust them.

Eat slowly. Chew your food for a long time, savoring the flavor. It takes time for your stomach to get the message to your brain that you are full. When you eat slowly, you eat less.

Use small dishes and utensils. I use child-size dishes. Your plate will look more full, and you will take smaller bites, making the food last longer.

Put up inspirational photos in the cupboards, in the fridge, near the scale, anywhere that you need encouragement. Put pictures depicting obesity near foods you are likely to binge on.

Read the nutritional information Remember, fat-free does not mean calorie-free. Also keep an eye on fiber content. Get as much fiber into your diet as you can, while cutting fat and calories.

Clean something. Cleaning something dirty can make you lose your appetite. The toilet, the litter box, under the kitchen sink, scrubbing out the garbage bin, anything grimy or smelly. The mess, along with the smell of the cleaner, can put you off food for a while.



Personal Tips

When i'm fasting or really hungry, i retreat to my bedroom to read through all my old and new magazines. I cut out pictures of my favourite girls and put them on my wall. [i'll take a pic one day]



I watch a film with my fave celeb thinspo in it.
1.Underworld-Kate Beckinsale
2.Cruel Intentions-Sarah Michelle gellar
3.Euro Trip-Michelle Trachtenberg
4.Girl Interrupted-Angelina Jolie
5.House of Wax-Paris Hilton

Looking at them makes me realise i'm so far from being as perfect as them!



I'll take a shower so i have to blow dry and straighten my hair. By the time i'm done i'm no longer hungry.



I'll make food and then throw it away straight away. Making the food distracts me.



Obviously, I update this and my layouts.
Try making your own website?
Use a host such as freewebs or bravehost.

Water fasting cleanses the body,
as the stored food (fat) is used
 rapidly and the body simultaneously
expels built up toxins.



If you're on a juice or tea fast,
fasting for a few days with
 just water will intensify the fast.

Water fasting is not recommend
for a first fast as toxins are
released into the blood very quickly.
So if you're a "first timer" stick to
 a juice & tea fast and ease your way into water.



So what can we drink on fasts?

Do not drink orange or tomato
juice on a fast[Most of them contain calories]

Typical fasts (going totally w/out any solid foods)
usually are performed as 3 day, 7 day, 10 day,
 14 day or 21 day increments.
Going beyond that is consider dangerous,



 but we're all for perfection right?

When i finish fasts I seem to gain more weight than I lost. Why?

When you're done fasting and eat,
 you're body stores the food as it believes
it will not be getting any more.
So be careful what you eat!

Break a fast by eating raw
fruits and veggies the first five-seven
days after your fast.
Go back to solids slowly.



Binging right after a fast will not help you.
Yeah, you fasted for 3 days,
but that will be gained back fast if you binge.

Extra Tips.

People who drink caffine or caffinated sodas often experience nausea and painful headaches during fasts because of withdrawl.
If you plan on fasting, bring yourself of caffine slowly a week before.



During fasts try and get pleanty of sleep.
Lack of food will drain your energy and sleeping away hunger keeps you away from food.

You may feel weak during your fast so
if this is the case, be careful of black
outs and don't exercise until
you've finished the fast...
Stick to stretching,
light walking and deep breathing



Water fasts are most effective for
 quick weight loss but also alot harder.
For your first couple of fasts
stick to juice fasts, as they are easier.

Lets exercise!

This is a quick 10 min work out
made to do 4 times a week.

Day 1: Legs, Chest, Triceps, Upper Abs
Squat kicks 1 minute
Stationary lunges w/ front raises 10 each side
Knee raise with leg extension 10 each side
Pushups on your knees 10
Chair dips 15
Double crunches 20
Legs up crunches 20
Repeat



Day 2 Back, Biceps, Lower Ab Circuit
Jump rope or jogging in place 1 minute
Bent Over Side Raises 10
Bent Over Dumbbell Rows 10 (2 seconds down 2 seconds up)
Dumbbell Curls 15 each side
Flutter Kicks 20
Reverse Crunch 20
Leg raises with pulse 10
Repeat



Day 3 Lower Back, Butt, Transverse Ab Work
Mountain climbers 30 total
Good mornings 10
Hip extensions 10
Single leg deadlift 10
Plank 20 seconds
Towel Roll 10
Decline Crunch 10
Repeat



Day 4 Inner Outer Thighs, Shoulders, Oblique Ab Work
Squat jumping jacks 20
Side lunge with side leg raise 10 each side
Close stance plie squat with overhead press 10
Side raises front raises 15
Oblique crunches 20
Side jackknife 20
Russian Twist 10
Repeat

If you do not have weights avaliable to you
2 15 oz soup cans can replace them.

Workout that butt ;)

Lie on your back, arms next to your sides, with your knees bent and feet flat on the floor. Raise your heels off the floor and maintain them that way the entire time. Slowly raise your butt and hips as high as you can and squeeze your butt as hard as possible.
Do two sets of 20.

Lie on your stomach with chest pressed up against the floor and face resting on your hands. Bend your knees so that your calves are perpendicular with the floor, your feet are together, and parallel with the ceiling. Lift your knees off the ground and press your feet towards the ceiling as high as you can squeezing your butt the same way as the last exercise. Do two sets of 15 on each side.

Get on your hands and knees like a dog. Make sure your back is neutral, that means flat, not arched and not rounded. Raise one leg to the side (maintaining it bent) so it's completely parallel with the floor. Squeeze and slowly lower back down. Do two sets of 12 on each side.

Get on your hands and knees like the last exercise and remember to maintain your back neutral. Extend one leg back and up without arching your back. Squeeze up and high as you can and lower back to starting. Do two sets of 10 on each side.



Cardio Workouts

20 minutes of one of these should help you burn close to 300 calories.

Begin with the following settings:
Manual program
20 minutes time
3.0 incline
3.0 mph
warm-up at these settings for 2 minutes then continue with the following:
minute 3-6 increase incline to 12.0 and speed to 3.2 mph
minute 7-10 decrease incline to 7.0 and increase speed to 3.6 – 4.0
minute 11-14 decrease speed to 3.2 mph and increase incline to 15.0
minute 15-18 decrease incline to 7.0 and increase speed to 3.6 – 4.0
minute 19-20 decrease incline to 3.0 and maintain speed at 3.6 – 4.0
cool-down at the machine setting for 2-5 minutes

Begin with the following settings:
Hill program
20 minutes
level 5-6
Warm-up by pedaling at 50-60 rpm’s for two minutes.
Then increase to level 7-8 and pedal at 80 –90 rpm’s for the remaining 18 minutes.
Your goal is to maintain your heart rate at
 75-85% of your target heart rate for the
 remainder of the workout.
If it becomes too difficult decrease
one to two levels for 1 minute to
 recover then increase again to higher level.
 Never go below the 80-90 rpm’s.
Cool down for two minutes.

Not one for exercising?
Try these.

• 272 calories cleaning the house (vigorously)
• 207 calories washing the car
• 306 calories waxing the car
• 374 calories mowing the lawn
• 204 calories painting indoors
• 408 calories shoveling snow

• 30 min. of bowling or ballroom dancing burns 102 calories
• 30 min. of gardening burns 136 calories
• 60 min. horseback riding burns 272 calories
• 30 min. of miniature golf or frisbee burns 102 calories
• 30 min. ping pong burns 136 calories
• 1 hour of square dancing burns 306 calories

Lie face up on the floor with your hands under your butt. Raise your legs up with feet together so they're perpendicular with the floor. Maintain your legs straight throughout the entire exercise. Take 5 counts to lower legs until they're 3 inches from the floor. Open your legs as wide as possible without arching your back then close and raise back up to starting. The key is to lower as slowly as possible. Do one set of 12. Keep your legs up in the air on the last rep and continue with the next exercise.

With legs straight up in the air and feet together, place hands behind your head and raise your shoulders off the floor by contracting your ab muscles as hard as possible. Make sure you're looking straight up at the ceiling and that your chin is not digging into your chest. Your hands should only be holding your head up and not pulling up so you should feel this strictly in your upper abs and not in your neck or shoulders. Do one set of 20. On the last rep keep your hands behind your head and continue with the next exercise.

3 Count Bicycles
Maintain your head and shoulders off the floor throughout the entire exercise lifting as high as possible without pulling on your head. With legs bent 90 degrees extend one leg straight out parallel with the floor switch legs switch again and hold for a brief second. You will be holding every third rep and contracting your abs extra hard as you hold it. Do one set of 10.

Decline Crunches
Hook your feet under a sturdy surface or a decline bench. Place your hands behind your head and sit up tall with chest up and shoulders back. Slowly lower your upper body half way to the floor then raise back up to starting. Only lower as far down as you can while still maintaining proper form (chest up and shoulders back). If your back starts to curve or your chin starts going in your chest you are going back to far. The key to this exercise is maintaining proper form even if that means only lowering a few inches. On the last rep stay down at the half way point and do quick partial crunches limiting your range of motion from the half way point up about 2 inches. It's a very small distance but you will feel it intensely after doing all of the above exercises. Do one set of 15 plus one set of 10 partials.

[002]

Celery Sticks
Lettuce
Cucumber
Green peppers
mushrooms
cauliflower
broccoli



25-30 calories

1 small tangerine
1/2 cup of watermelon
1/4 of a cantaloupe
1 small tomato
1 medium carrot
1 cup of popcorn
12 pretzel sticks



35-40 calories

1 medium peach
1 medium nectarine
1/2 a grapefruit
1/2 a cup of skim milk
1/4 cup of plain yoghurt
1/2 a small banana



50-60 calories

1 small apple
1 small orange
15 grapes
12 cherries
1 cup of strawberries
1/4 cup of cottage cheese
4 small shrimp



Ever feel in need of an ice-cream kick?

Try the

Ice cream alternative:
Make sugar-free jell-o but instead
of adding a cup of cold water to the boiled mixture,
add a cup of skim milk
 then freeze it,
30 calories per serving.
 3g carb,
4g protein,
0 fat.

Space the chips out & make sure they're all covered with the cheese. Pop into the microwave until the cheese melts.
Add some salsa & pop back in to heat it all up!



Do you ever get those chocolate cravings?
Well these might help.

then add two tsp of granola/small handful of cereal. stir it in.
You can put it in the fridge/or eat it hot.



How about some Low Calorie brownies?

1oz thinly sliced onion (12 cals)
1oz thinly sliced red pepper (7 cals)
2oz thinly sliced mushroom (12 cals)
1oz chopped broccolli (10 cals)
1 quorn fillet (47 cals)

Spray a hot pan with oil
[spray oil, 1 cal per spray]
&& cook for 2-3minutes
88cals.



Fat free omelette

First spray off spray on a frying pan.
Cut up garlic,shalottts,onion and green pepper
(they burn fat)
cook them.
Add 1 Small carton of egg beaters[egg whites]
Cook till done.
Add fat free cheese, melt, flip and eat.

Take 25g tuna,
mix it with a little bit of tinned tomato juice
and then put in some
onions and green peppers...
fry it all together
80cals.
you can have it on pita breads, or crackers.



Low Cal Pizza

+ Drink at least 8 glasses of water a day.
It keeps you hydrated.
it has 0 calories
& is good for your skin.



+If you're not fasting,
try eating small amounts of food
throughout the day.
This keeps your metablism up
meaning you burn more cals.



+In order to loose
you MUST exercise.
You're body does not start burning cals
until you've worked out for 30 mins.
It also beats off cravings.



+Make a plan of what you intend on consuming
the day before.
This way your meals are planned
& you're less likely to snack.



+Keep inspiration pictures with you
& look at them when you're craving.



+Try not to eat after 8pm.
You're metablism slows down at night.



+Make a thinspiration scrapbook.
Fill it with pictures & quotes
maybe some low-cal recipes.
It'll keep you occupied.

HIDING YOUR ED

+Don't bring up the subject of food.
have excuses ready for why you're not eating.



+Don't show off your weightloss
until you're at your ultimate goal.



+Keep any thinspo books
and diarys out of anyone elses reach.



+If you live with parents/friends/boyfriend
avoid eating any meals with them.
say you've eaten at work or school
or arrange to be at a club
around meal times.



+If you plan to purge
turn the shower on, this will hide any noise.



+After purging do not brush your teeth.
Brushing forces the bacteria into your teeth.
Try using a strong mouth wash instead.



+Wear make-up to hide bad skin
and dark eyes.

Hamburger 280
Cheeseburger 330
Quarter Pounder 430
w/ cheese 530
Big Mac 590
Big'N Tasty 540
w/ cheese...590
Filet-O-Fish 470
Crispy Chicken 550
Chicken McNuggets(6) 290
Fries:
--small 210
--medium 450
--large 540
Chef Salad 150
Garden Salad 100
Croutons(1pkg) 50

Sauces
BBQ sauce(1pkg) 45
Sweet'N Sour sauce(1pkg) 50
Honey Mustard(1pkg) 50
Ceasar(1pkg) 150
Ranch(1pkg) 170
1000 Island(1pkg) 130

Subway

http://www.subway.co.uk/menu_nutrition_info.asp

Burger King

http://www.bk.com/Food/Nutrition/NutritionWizard/index.aspx