Thank you so much for being a HEALTHY blog and not an Starvation blog! I've been trying to find the motivation for months to get fit and your blog has gave me the push i need with all the tips! :) thank you!
awww you’re very welcome, lauren!
and thank you so much, i’m so happy to hear that i’ve been able to make a difference and help you. continue working hard! :)
Hi! I am so glad I found your blog! Thank you so much for supporting a healthy lifestyle, when I see poor girls on tumblr promoting eating disorders it breaks my heart. Im about 165lbs and I'm 5'4" I recently lost about 30lbs and I want to keep going until im in a good BMI, how much more weight should I lose? And how long should I expect it to take? I mean, I know it won't come off immediately, but would it be reasonable to expect 5-8lbs a month? Thanks you so much!
hi rebecca, thanks so much for that compliment! i feel the exact same way when it comes to pro-ED/pro-ana tumblrs. it’s simply not something to encourage. :(
first of all, congrats on the weight loss— 30 pounds is awesome, you’re doing great. secondly, it is completely reasonable to want to lose 5-8 pounds a month. in fact, that’s a very realistic goal to set! just know that it’ll gradually get harder as your weight gets lower; it’s just a part of the process.
therefore, if/when you hit a weight loss plateau, don’t give up. it may be a little disheartening, but keep at it. remember that it’s not always about the number.
as for how much weight to lose… that’s entirely up to you. once you hit a weight that you’re happy at, simply work on maintaining your weight while improving your strength/endurance/all’a that.
either way, i’m sure you’ll be seeing amazing improvements to your physique! keep it up! :)
Hi there! I just wanted to say hello and thank you for all the wonderful stuff you put up on Tumblr, especially Fitblr related. You are a great source of information and inspiration, and I just wanted to say thanks, girl! You're awesome :)
aww thank you so much, mauren— you’re the awesome one! :)
This is going to sound like a really silly question, but I've seen people on Tumblr who are only eating 500-900 calories a day. Isn't this REALLY bad? You need at least 1,200 calories a day don't you?
those kind of diets are TERRIBLE! as i’ve said before,
500-900 calories just isn’t enough for your body to function in the way that it needs to (see recommended caloric intakes here). it’s damaging to your health, both physically and mentally.
i don’t know why— or even how— people can encourage others to take on such ridiculous diets (like, the abc diet, for instance); it’s just not healthy.
so my advice to anyone considering this method is simple: please don’t do it.
Yes, it’s bad. An amount that low has historically been used (in the research, they call them VLCD, very low-calorie diets) for the morbidly obese. Even 1200 calories won’t guarantee that one will select all the foods that cover his or her nutrient bases.
Hello! I have been having trouble deciding the right amount of calories I should eat per day. I am 15, 5"7 and 142lbs (I know that is healthy, but I just want to be more in to the "Healthy Weight" section.) I try to do 6 hours of cardio a week. How many do I eat? Thank you <3
This is going to sound like an evasive answer, but hear me out.
I know a lot of people need their intake calculated for them so that they can follow it straight off the bat. A simpler way is to start at some arbitrary number - say, 2000 calories the first day - and gauge your weight loss the first week.
If you don’t lose the 2 pounds you wanted, lower it to 1800 (or exercise more) the next week. That can do more for you than some theoretical formula (and there’s a lot out there, such as the Harris-Benedict, Mifflin-St Jeor, Katch-McArdle, and Cunningham formulas).
I would rather go about it this way than hand you an exact number for calories because there are factors I can’t see (e.g., if you have a slow or fast metabolism, the nature of the exercise you do, your NEAT, or non-exercise activity thermogenesis, for the other 23 hours of the day you’re not exercising) that can confound the results.
Doing a considerable amount of cardio (6x/week counts as a lot) can cause a weight stall (I’ve seen a gain in some) because your body starts to hold water. Also, intense exercise, while burning an appreciable amount of calories, can negatively impact your NEAT, or what you do, for the rest of the day.
Do you continue to carry out daily chores/errands/go out/stay relatively active after your exercise session, or do you actually become lethargic, lounging around on the couch and watching television all day afterward?
Do you fidget a lot after a meal (some people are habitual fidgeters, and believe it or not, doing this for several hours helps them unknowingly combat weight gain) or do you become sluggish?
No one can predict for you whether 1800 calories is going to net you the weight loss you want at the end of the week. In theory, it probably should. Will it? That depends on you.
Hello :) For the past couple days, I’ve been slowly looking through this blog and getting more and more inspired to make my lifestyle healthier. Our family used to be fairly healthy and in shape, I, being a competitive level dancer, got plenty of exercise, as well. However, my dad was diagnosed with terminal brain cancer and with so many hospital trips, we were missing school, dance, meals, (I’m going to continue typing this in another message because I’m running out of available “characters”)
and eating the unhealthy cheap processed foods, lots of fast food, etc. So we got out of our healthy ways and were being dragged down by all this anxiety and stress, becoming less active, as well. So about a year or so later, my dad passed away, as well as my grandpa, who was fairly young and we were extremely close to, and my brother and I were both diagnosed with depression. I haven’t been put on medication for financial reasons, but it has actually worsened to the point that I will be soon…
and with that, I have gained about 40 pounds in the past couple years that I’ve gone through this. Aside from all this, I started smoking pot on occasion because I found that it really helped with my anxiety and depression, and the friends I made who smoke pot have been really very supportive in me with my depression and family and friend problems. This summer, I decided it was times for a change, but it’s been really hard for me to get back into shape, I am still in dance and I feel that…
my weight and unhealthy eating habits have really been holding me back. (also, I should put a side note that I’ve really wanted to get a breast reduction because I have extremely bad back problems, aside from the fact that I suffer from chronic joint pain and a shattered tailbone) but this blog has shown me that I can really customize my eating plans and workout plans to my lifestyle, and I plan on dancing, which I must say builds so much muscle, flexibility, endurance, and weight loss, plus…
I plan on trying to find a local place to go swimming where I can do swimming work outs without it being somewhere kids are playing in the water. (I forgot to put that I dance 3 to 4 days a week varying between an hour and 2 and a half hours, and on other days, I work approximately an hour and a half a day on my dance technique as well as doing my dances and make some up) I’ve already lost about 8 pounds getting back into dance, now all I’ve gotta do is encourage my family to eat healthier…
and maybe once I get a new job (I’m 18 in about 2 weeks) I can do some grocery shopping myself, as I plan on eating more all natural and when I move out and am not tempted, I plan on going vegetarian, which I’ve found that my adult vegetarian cousin is the healthiest person I know, and I plan on being the same way. anyway, your blog has inspired me so much to make these changes and I thank you greatly! <3 also, I’d like to say that your playlist is a lot better than I expected it to be…
I generally find workout playlists to be tacky ballad music and I can’t help but laugh listening to some of them. But all three of yours are fresh and modern and can really get you in the right mood. also, I’m sorry for all the messages I filled your inbox with, I wish I could just put one really long message but tumblr has limited me. haha thanks again! :)
oh also, I forgot to send this earlier, I hope this doesn’t throw things off but my mom, brother and I live on the edge of town and about maybe 3/4 of a mile from our house, there’s tons of walking and horseback riding trails that go through the woods and prairies and by lakes and stuff, and we go on walks there all the time, usually just after dinner. and also if you have any advice for a beginner for exercising, I’d love to hear it :)
hi alicia! thanks for providing so much information— it definitely helps when answering a question. also, i’m really glad you enjoy my playlists! i try to keep them fresh because, well, they’re what i use too haha. :)
anyways, first, i’d like to say that i think it’s commendable that you really want to make a change. it’s understandable that your physical activity ceased while you were undergoing so much stress and anxiety, but now it’s time to get back on track. it’s great that you’re so motivated!
yep, stay away from the fast food joints, and try to fill your kitchen with fruits and veggies (all that generic stuff you’ve probably heard regarding diets)— basically, give yourself healthy options.
ten thumbs-up to the swimming! it’ll really help you out with your back, as this particular type of cardio exercise is easy on the joints.
as you continue exercising, you’ll definitely be dropping pounds. so work hard and eat right (as i’ve said before, your diet’s gonna be the source of the majority of your weight loss). regardless, focus on taking it slowly, and you’ll definitely start seeing progress (8 pounds already is awesome!).
ideally, i’d say not to lay off the weed, but the choice is yours.
good luck to you on your journey to health! :)
I am terribly sorry for your losses and for the ordeal you, your brother, family, and friends have gone through these past few years. Nobody can blame you for the way you initially dealt with it, but I’m glad to see you ready for change. Just know that your path to self-improvement may be ridden with continued difficulties that you should try your best to surmount (and that’s the beauty of it).
I’m sure you’re aware of the positive impact of exercise on depression, so I won’t go there as you’re already doing it. And I’m sure you agree with me when I say that I feel dance to be the ultimate form of self-expression; I plan on enrolling in either salsa or Bachata classes myself. Swimming is a great overall exercise as well.
Having your own money will definitely grant you the freedom to make more responsible food choices outside of what your family provides on the table. Good job on being proactive and taking care of yourself. I hope the rest of your family soon follows suit. As for the pot, I would ask that you refrain from engaging in illegal activities.
Hi :) I'm trying to lose a couple pound, tone up, and build some cardio endurance (i can barely jog a half mile). I know it's best to exercise in the morning, but I always have more energy in the evening. is it bad to work out at night?
hi there! there’s nothing wrong with working out at night. if it fits your schedule best and doesn’t mess with your ability to sleep, then go for it!
kudos to you for trying to build up your endurance! :)
Not necessarily; it depends on the person. Some people sleep better after a run, but others feel wide awake due to getting their blood moving.
hi! i love love loveee your blog! so helpful! i just wanted to know, for a 14 year old..how often should i treat myself with dessert? this usually means eating ice cream or non fat frozen yogurt...or on a RARE occasion a mini blizzard from DQ! How often should i be treating myself so that i dont mess up my healthy diet? thank you! (:
muchas gracias! i’m so glad it’s been able to help you out. :)
well, it really depends on the dessert. i mean, some people consider fruit to be dessert, which really helps them eliminate any feelings of guilt. some options include yogurt with fruit, fruit with whipped cream, fruit salad, etc.
but honestly, as long as you have some self-control, it’s up to you how much you’d like to treat yourself. obviously, you don’t wanna waste the majority of your day’s calories on ice cream and cake and all’a that nutrient-deficient stuff— but don’t deprive yourself of something if you reallllly want it.
that’s only gonna make you crave it more.
personally? you know what i LOVE? when i’m just not feeling like eating fruit, a low-cal alternative that still satisfies my sweet tooth is a popsicle! did you ever realize they only have ~80 calories? heck, have two of them!
One of my mentors once advised against regarding any food with a sense of taboo during a diet. It makes people crave the food more. No food deserves that kind of mystique, so you can have it 1x/week. Or, several times a week. Just make sure you include it in your calorie totals (there’s no hurt in deriving 10-20% of your total intake from “unhealthy” foods), and ideally after exercise.
What I’ve been doing lately is having chicken breast over brown rice with a protein shake for my first meal, and a pint of ice cream the second. And I’m not worse off for it.
Hi! I'm 15, male and i'd really like to start building up some muscle, since I'm pretty skinny by genes (REALLY skinny. There's almost no fat in my body. Not that I don't eat, I just... don't retain it lol) but have no much idea how to start, what kind of food i should eat and all that stuff. any ideas? my sister recommended me to ask you
hi there! i’m definitely gonna go to martin for this one, as he’s the expert on muscles and will help you get started. :)
You have my brother’s genes. First, you’ll have to find the rough number of daily calories you’d have to eat to gain a pound or so of body weight at the end of 1 week (it’s going to involve some force-feeding).
Second, we address the 3 macronutrients. For mass-gaining purposes, the lower daily limit for protein intake, which is considered a high number to most people (but a conservative one in bodybuilding circles) is 1 gram per pound of body weight.
If I weigh 165 lbs, I make sure to take in 165g of protein. You probably can get away with a little less; whether or not you should up your intake will depend on whether you are recovering from your workouts, getting stronger, and/or seemingly putting on more flab than muscle. This is all contingent upon the fact that you have no pre-existing liver or kidney conditions and drink enough water.
For carbohydrates, the range can be anywhere from 200-500 or so grams a day. If your weight training routine is high in volume (plenty of sets and reps), lean toward the higher end.
Fat intake should be incidental, for the most part. Don’t deliberately try to cut it out or overdo it. Also, you’d do well to invest in fish oil (if you had to pick one, pick the fish oil) if you don’t regularly derive a portion of your protein intake from fish.
Flaxseed oil is optional.
Regarding training, it doesn’t necessarily have to be comprehensive; you are the sculptor, so you get to decide which muscles you want growing. How you go about the training really doesn’t matter, as long as you are progressing in the amount of weight and reps you are handling over a long period of time.
Some initial guidelines would be to perform 1-3 exercises per body part, 1-3 sets per exercise, 6-20 reps per set, and use anywhere from 50-75% of your 1-repetition maximum on the “big” exercises (bench press, squat, deadlift, overhead press, rows). Best of luck.