Hi, Like you, I'm 5'7" and I just recently hit 140lbs. Unfortunately I hit this weight from the wrong direction. After I graduated High School, I went from 125 to 140, and it has affected me a lot. I started to develop slight eating disorders, I've made myself throw up and there have been days where I promised myself I wont eat. It's scaring me because I know it's not healthy. Your blog is helping me lose weight a healthy way. I just wanted to thank you, hopefully I can be back to where I was.
i’m so sorry you’ve had to go through such a horrendous experience, but i’m extremely happy you’ve made the important realization that what you were doing was unhealthy.
i know people always talk about how “acceptance is the first step” blah blah blah insert other cliches here. but really, you have no idea how often i get messages in which people ask me how to starve themselves more effectively, lose 20 or so pounds in a week, etc.
so you’re absolutely welcome! i’m so happy to have made a difference— thank you very much for sharing this with me, and best of luck to you on your healthy weight loss journey. :)
1) Not good/healthy haha. But now that I have a job I should be able to afford to eat healthier. 2) I used to run about a mile as a warm-up and then get on with my workouts. Not much a fan of running, and long-distance just bores me to death. Recently, I haven't done any, which I know is a problem. Cardio is still pretty decent though. 3) A lot of various push-ups and sit-ups: usually somewhere around 100+ push-ups with a set consisting of 10/10/10 of one kind of push-up and then I do (part two)
a different push-up with the same reps. Same with the sit-ups. Usually this lasts me around 15-20 minutes with a 30 second to a minute break between each set.
yikes! sorry that it took so long to reply, nick. i’ve been trying to catch up with private questions that people have been asking, causing me to be pretty MIA with updates and “public” Qs.
anyways, after reading your answer to my first question, your diet is definitely the problem that needs to be addressed. that wide range of weight fluctuation kinda proves how much diet is a factor in your weight.
and i know you said that you’re not interested in losing weight, but if you want to “lose some of the leftover fat,” you may have to— at least in terms of dropping some of that fat mass.
still, based off of your height-to-weight proportion, i’d say that you’re at a weight in which stubborn fat (that is, the last layer of belly fat that is such a challenge to lose) is what you have to target.
so the first thing that i’d suggest is to really take a look at what you’re eating (count your calories for at least three days to gain a perspective on your diet). then it’ll be time to make some changes.
regarding your cardio, i wholeheartedly believe that it’s necessary to get rid of fat. if long distance bores you to death, then i’d like to introduce you to HIIT (high intensity interval training)— which is actually better than regular old long distance.
…the subcutaneous fat loss was ninefold greater in the HIIT program than in the traditional long slow distance cardio program.
and finally, i’m not too sure about just doing push-ups and sit-ups. i mean, it’s still a workout, don’t get me wrong. but i always suggest a little diversity in workouts simply because certain muscle groups need to be isolated. in this regard, i’d recommend doing more than just push-ups and sit-ups (especially because sit-ups can be bad for your back).
if you could, i’d appreciate a little more detail on these “various push-ups and sit-ups.”
You talked about "eating right, exercising regularly, [and] taking care of [your] body (teeth, hair, skin, etc.)" in one of your previous posts. Mind if I ask what skincare, hair, and teeth products you use? What's your routine?
sure, no problem! just get ready for a whole slew of products haha. currently…
apricot scrub (i use equate from walmart because it works just as well as st. ives, in my opinion) - twice a week, i use this in the shower instead of the oxy wash.
noxzema triple clean anti-blemish pads - these sit by my bedside, for the nights where i’m too tired to get up and wash my face before i sleep. seriously, set some sort of cleansing pads by your bed, just in case, because you should always cleanse before you sleep.
in all honesty, i’m probably somewhere between 1500-2000 calories a day, but it definitely varies on a day-to-day basis. still, i haven’t done a food diary (i.e. checking my caloric intake) in a while, simply because weight loss isn’t my goal.
as long as i’m eating right, exercising regularly, taking care of my body (teeth, hair, skin, etc.) to the best of my abilities, and feel good (that’s the most important), i’m satisfied. :)
My mom has been overweight for most of her life and almost two years ago she went to a doctor and he told her that it doesn't matter what you eat, it's how much you eat. Although eating healthy food is important, it's also about portions. Overeating is overeating. He told her to eat 4 times a day and whatever she was eating it has to be the size of her fist, you can eat whatever you want. It might sound difficult at first but you get used to it! She has lost almost 40 pounds!
yeah, you’re definitely right! overeating is overeating, regardless of what particular food is being eaten. however, i’m more concerned with the inside than the outside of one’s body.
while it is indeed possible to lose a lot of weight by simply eating junk (and i’m no way saying that that’s what your mom is eating), i don’t like it.
when it comes to weight loss, yes… it does come down to the numbers.
without considering exercise/calorie expenditure, here’s an example: you can eat 3000 calories of fruits and vegetables and the good stuff every day, or 1800 of ice cream, chips, and candy. obviously, you’re gonna gain weight with the former because your caloric intake is higher, even though the food is better for you.
and while obesity in itself raises one’s risks for certain diseases, the “ice cream diet” isn’t much better, as it ups the bad cholesterol levels in one’s body in addition to increasing other health risks.
the fist-size portion four times a day probably works simply because it prevents overeating. that and it’s easier than having to count out one’s calories per meal.
since it’s working wonderfully for her, sweet! but for others, it’s just as easy to achieve the same result by monitoring one’s daily caloric intake (though it takes some practice and a little bit of thought).
tell her congrats on the 40 pounds though— that’s quite a feat! :)
I've got a quick question: I'm not interested in losing weight, I'm comfortable where I am and with my size (5'8" and 143-152 lbs depending on the day and how much I ate the day before), but I do want to lose some of the leftover fat I have on me that I haven't been able to get rid of even when I used to work out hard 5-6 days a week. I mainly do bodyweight exercises at a quick pace but I've had little to no results losing the fat. Any advice? You can touch on anything you deem necessary :)
hey there, nick!
before i unleash all that i know, i have a few questions for you.
1) what does your diet look like? how many calories/give me a general idea of what kind of food you eat.
2) do you factor in aerobic exercise into your workouts? if so, how often/how much/how long?
3) describe your “bodyweight” workouts. give me a lil detail about how many sets/reps you do.
i've been running 2-3 miles 3 times a week for about 6 weeks + weight lifting and i still see no results. i guess i'm in the 'healthy' weight (i'm 5'2'' and 123lbs) but i'm really flabby and i just want to tone. workout suggestions?
hello! well, first off, kudos to you for working out regularly! :)
you’re most likely in the zone where weight loss through exercise alone is difficult. since you didn’t give me any details regarding your diet/nutrition, i can only guess that you’ve been focusing solely on your workouts.
obviously, you are improving health-wise in terms of aerobic capacity and strength, right? you’re definitely toning your muscles underneath the “flab” (though i doubt it’s really that bad— your weight to height ratio is perfectly fine!).
what i’d suggest is to begin looking at your diet and making changes. remember: the most effective way to lose weight is by making adjustments to one’s diet.
you’re probably all toned up underneath but need to make a few small changes with your caloric intake and meal/snack decisions.
keep up the good work with working out, and eat right! good luck.
I've changed my school lunches to salad with minimal dressing (vinaigrette) and some fruit from pb&j and a granola bar. I've been doing this for over a month. Why haven't I lost any weight?
even though i applaud you for making such a change, there are many other factors to consider.
although there is a possibility for health improvement, depending on if the rest of your diet has stayed the same, your caloric intake throughout the rest of the day (your breakfast and dinner meals as well as snacks) also determines weight loss.
because salad isn’t exactly filling— and i’m not sure how big of a serving size you are eating— you might be over-compensating for hunger with your snackage and dinner/late meal.
for a few days, try to actually count your calories and see how much is going into your body. oftentimes we don’t realize just how much we’re eating, so it’s important to check your intake every once in a while to help keep you on track.
after checking your intake, adjust accordingly. (if you need help with making adjustments, feel free to message me again.)
best of luck to you on your journey to good health! :)
Hi. I just want to reply your post about Starving. You said: When you starve, you lose muscle mass, and icrease your fat mass... One of the characterystics of anorexia is that you lose your period. And guess why? BECAUSE YOUR BODY FAT PERCENTAGE IS TOO LOW. Just saying.
really? i can’t believe i’d ever make that great of an error… i’d truly appreciate it if you could link me to this mistake.
perhaps you misunderstood?
i’m sure i’ve iterated on numerous occasions the dangers of anorexia and how muscle deteriorates through starvation (after the body has used up all of its fat storage). i’d say i have a good grasp of how amenorrhea is due to low body fat… #justsayin
but many thanks, i hope you’re able to provide me with the proof because honestly, if i did say that, i’d be pretty embarrassed… haha :)
Do you agree with the idea that if it has a food label it isn't food? One more thing, love the workouts!! :)
hi there michelle!
while i’d definitely say that eating foods without labels would be the ideal, as it implies fresh fruits, veggies, and the like (aka the good stuff), i think that to expect people to go along with this idea, especially in this day and age, would be ridiculous. i mean, i sure don’t follow such a guideline.
having tasted the edible wonders that factories can produce for us, i’d say that for the majority, switching to non-labels would be extremely difficult/near-impossible.
but this doesn’t mean that we can’t limit how much processed stuff we take in. i’ve always been about moderation and taking little steps, so i’d say cutting out artificial foods one at a time or even simply limiting the overall amount of processed foods would be a good start to any health journey.
is it possible to lose 20 pounds in a healthy way in 2-3 months?
considering that 1-2 pounds a week is the goal when it comes to healthy weight loss, i’d say that 20 pounds in 2-3 months is very possible!
and going about weight loss in such a way is commendable. it’s simply unrealistic when people ask for ways to lose 30 pounds in 2 weeks… due to the rapid weight loss (a good majority of which is water weight), these individuals typically gain the weight back and can become very discouraged/unmotivated about changing their bodies.
really though, they just went about it the wrong way. so to answer your question: yes! it’s possible and is a healthy goal at that. :)
oh golly. okay this is totally random but i love your blog because it helps me keep on track in terms of exercising and eating right! but i went to your page about videogames - afhdajhfadkfdfd. i LOVE the uncharted series. i wonder if you've played the third one yet? and bioshock! and flower is the strangest game i've ever played. have you played deadspace? that's currently on my list of current games as well.
thanks so much!
and hahaha, i’m pretty sure you’re one of the very few that have actually checked out that page. but YAY! i absolutely loveeee the uncharted series. unfortunately, i’ve yet to play the third one. it’s surprisingly hard to find any time for gaming during my senior year, but i’m not complainin. i’ll get to it this summer!
you’re right, flower is pretty strange, but it’s gorgeous! the graphics and the music are so surreal. thatgamecompany rocks— i can’t wait for journey this september…
nope, i haven’t played deadspace yet. how is it? i’ve heard so many great things about it, i just may have to someday.
thanks for sharing! as much as i can talk about health all day, video games have a special place in my heart haha. :)
So, I did the workout that you posted a little while ago tonight (as much as I could do, I couldn't jump much because my parents are sleeping in the next room), and wow, I feel wiped out, but so much better, because I didn't get a workout in today! I feel pretty good right about now :)
yay! i’m happy to hear that! i hope my workouts can continue to provide you with that good feeling while helping to make you stronger.
Any ideas for what to bring for lunch at school? Getting tired of PB&J :P
there are plenty of foods you can bring!
PB and banana sandwiches (just add sliced bananas to your peanut butter— so delicious!)
avocado wraps (they’re easy to make, just google “avocado wrap,” and you’ll find so many different variations to try.)
lettuce wraps (use lettuce like a tortilla, and fill it with sliced chicken (i’d recommend grilled chicken breast) and add vegetables that you like)
salad! you can never go wrong with a fresh salad. but by that, i don’t mean just boring greens. add in tomatoes, carrots, cauliflower, mushrooms, cucumbers, mandarin oranges, whatever tickles your fancy. pair the salad with a nice, low-fat dressing (i like italian vinaigrette, mmm), and you’re good to go. i’d recommend using separate containers (get one of these, or use your own makeshift version) for your dressing and the salad, so that your salad doesn’t get soggy before you get to eat it.
other types of sandwiches: use lean ham, turkey, or tuna, with lettuce, tomatoes, and other vegetables you enjoy. you don’t have to stick to the same old boring bread either (stay away from white bread though).
aside from your “main course,” bring a piece of fruit every day (not dried fruit, that stuff’s got a lot of sugar) or maybe some yogurt or nuts (and baked chips too!)? personally, i like bringing edamame in a ziploc… it gets some comments from my friends, especially because i’m asian hahaha, but it don’t mattaaa. :)
Agghhh....Your playlists, your workouts, your blog... Agh! Love it! I do your workout, like, religiously. OK, so today is only my second time. But that's cos I've been so sore the past few days that I couldn't do it. I'm so in love with your blog! Listening to your playlist right now, the first one on the list. You're my hero :)
aw thanks for such kind words, anon!
haha i’m happy to hear you’re enjoying everything so much. i only hope that i can continue to provide great info, playlists, and workouts for you.
I was recently reading through some of your posts about unhealthy dieting/eating disorders, and just wanted to say that one of my close friends just got out of rehabilitation this week for anorexia. Prior to rehab, she was bed-ridden in the hospital for 3 weeks. I still feel guilty everyday for not noticing earlier that something was wrong, and for not intervening sooner. Eating disorders are NOT a joke, and most certainly not something that girls should want to have. Thank you for your blog <3
your very welcome, and i truly hope that rehab was able to help her out. :)
eating disorders aren’t always easy to identify, especially if you’re not looking for them specifically. you did nothing wrong— don’t feel guilty!
and i’m behind you 100% on that. eating disorders are most definitely not a joke. i’ve seen people write about how they WISH they had an eating disorder to be skinny… it’s such a shame, really.
so, i drink a lot of redbull, but usually only when i'm cycling. since i'm working most of the energy off, would i be counteracting the weight gain that energy drinks known for? I do around 12 kilometres everyday, at minimum and usually have one bottle of redbull.
A 250-ml can of regular Red Bull has 110 calories, which is about the same amount of calories in 1-2 slices of bread (depending on the bread). 1-2 slices of bread don’t cause weight gain, a can of Red Bull won’t cause weight gain, and a can of soda won’t cause weight gain. The caffeine in Red Bull elevates one’s metabolic rate, and the energy it gives drinkers will probably help them to burn more overall calories by allowing them to get off their butts. By the way, a 150-lb individual will burn 100-120 calories from walking a mile. Energy expenditure from cycling is a bit less (despite cycling having a higher rating of perceived exertion, which is fancy talk for level of difficulty, you’re mainly only moving your legs while cycling), but 12 kilometers’ worth of cycling will still burn more than the caloric worth of your Red Bull.
Are there 'sleeping techniques' known to fall asleep much faster at night? I find myself laying in bed for hours, wide awake with my eyelids closed the entire time.
I once read in a magazine that a man who can’t fall asleep will accept the fact that he can’t, and then fall asleep. I have a couple suggestions; see if they help. If your thoughts are racing, write them down in a notebook and tend to them the next day. If you have an anxiety disorder such as OCD, however, and think of a flurry of questions and problems you want to address before you sleep, you may want to consider consulting a professional.
Eating a carb-heavy meal releases more serotonin, which has a relaxing effect on the body and can explain why people feel drowsy afterward. Lastly, I’ve heard that jasmine and lavender-scented candles help restless people fall asleep. Never tried it, but it’s worth a shot.