Hi! I've been eating healthier than before and I've been going to the gym for 6 weeks now (I think I'm in love with exercise!, I do cardio, abs and I lift weights). But here is my question, I weight 114 pounds and I don't have a flat tummy, how long do you think it will take before I have one if I continue doing this?
hi there! yay, i’m glad you’ve fallen in love with exercise! :)
ideally, i’d love to say that if you keep at it, you’ll achieve the super-flat stomach that almost everyone desires. however, the fact of the matter is that it’s harder than most expect.
in order to achieve this goal, it’s not simply about doing the right amount of exercise. there’s more to it than that. typically, diet is the most important factor, and still, there are other things that can prevent you from achieving a flat tummy:
Retaining water can make you look and feel fatter than you are. The amount of water our cells retain has a lot to do with the balance of sodium and potassium in our body fluids. Too much salt (sodium), the curse of modern diets, is often the easiest cause of water weight to fix.
The body fat level required to get flat abs is lower than you can sustain with your current lifestyle/schedule, or the body fat level required is lower than is healthy for your body to function. (the level of fat in your body has to reach a certain low in order to have a flat stomach or six-pack.)
it’s not impossible— but now you can better understand why it can be such a struggle to get a flat stomach. still, don’t let it discourage you! the fact that you’re exercising is already commendable. :)
What if you want to run, but the weather doesn't allow and you have no treadmill or access to a gym? I'm 15 years old. (:
rain? snow? no problem!
bundle up with the right gear, and you should be A-OK. weather should never stop you from a good run— unless it’s lightning haha.
but if you really can’t, there’s plenty of things you can do indoors. jump roping’s a great cardio alternative, and even if you don’t have a rope, you can always jump in place to achieve the same result.
i definitely recommend checking out my workouts and looking into plyometrics (jump training) as well as calisthenics (push-ups, crunches, all’a that type of stuff).
i’m glad you want to stay in shape, despite the weather. good luck! :)
I love this blog - so inspiring! I just wanted to make sure I'm on the right track in regards to my weight loss: I'm 95kg (209lbs), 174cm (5'7) and currently on a 1730 daily calorie intake. I exercise 4-5 times per week at a steady level due to joint pain and ongoing injuries. Also, what are some good 'filling-up' foods? I find even after a snack I'm still hungry!
awww thank you so much! kudos to you, you’re definitely on the right track to weight loss. as you continue on your exercise regimen, don’t forget to keep pushing yourself (obviously, just don’t overdo it).
to answer your question, i’d recommend aiming for foods that are high in fiber (like these)— they can really fill you up. also, because we often mistake dehydration for hunger, try drinking a glass of water if you’re hungry. it can make all the difference.
good luck to you on your journey to health! :)
I learned from someone else that arguably the best food for dealing with hunger pangs is chicken breast. A 250-gram piece of boiled chicken breast, eaten dry (no seasoning/condiments) so as not to be palpable, takes a long time to eat, and it’s not very enjoyable, but your mouth gets a workout.
Protein has this neat effect of curbing appetite as well.
Other than that, you could try a heaping plate of broccoli, frozen grapes, Otter Pops, jello, and pickles.
So, I'm trying really hard to work out and get off a little bit of extra weight by hitting up the gym at my school. I was just curious, on those days when you just DON'T want to work out, how do you motivate yourself to keep going? :)
honestly, at least in my opinion, i believe that the only way to stay motivated is to truly want to change— willpower is necessary when it comes to weight loss.
for me, i enjoy the feeling of working out. just like when i’m eating right, i get pleasure from knowing that i’m doing my body some good. i love knowing that i’m working towards better health.
that’s what pushes me to work out. yet… even then, like everyone else, there are days where i’m lazy. sometimes i give in to my lethargy (i’ll consider it a rest day), but the majority of the time i just have to force myself to get up and move. really though, once you don your workout clothes and step out the door, you’ll find that you don’t wanna turn back.
it’s just that initial step of getting out the door. aside from that, it’s not that hard at all! you just gotta look forward to your workouts. :)
Motivation is a real can of worms & there’s ongoing research on processes in the body & environmental factors that can affect it. I’ll be honest here & say that the advice I have for you is mostly speculative.
The amino acid tryptophan as well as the neurotransmitters serotonin & dopamine have been implicated in motivation, willpower, reward-seeking behavior, addiction, & anhedonia, the inability to find pleasure from things people usually find pleasure doing (people with clinical depression have this problem). Different mood states (& the chemicals they’re associated with) can be affected by food & exercise.
Consuming a large amount of carbs in the absence of protein & fat will increase serotonin. This also has the effect of making many people feel drowsy. At least in animals, exercise improves dopamine release & sensitivity. Now, even if that’s not the case for humans, exercise does improve mood, & it benefits those with depression & anxiety.
Studies suggest that both the obese & psychiatrically ill have genetic defects that are affecting neurochemical processes linked with mood, which in turn can impact the likelihood of someone undermining his or her diet by overeating. A person who isn’t receiving the same degree of pleasure from eating due to a dopamine dysfunction is likely to eat more to achieve the desired effect.
There are also environmental factors affecting motivation. The people you surround yourself with, the availability of food in your household, & social support may have different effects on different people with regard to motivation. In an earlier post, I mentioned intrinsic & extrinsic motivation.
There should be a genuine desire within you to change yourself. Having other people who want you to change or being financially motivated to change your body will not cut it in the long term. As it turns out, it’s quite easy to get people to lose weight. The problem is keeping the weight from coming back on.
Even under stringent conditions, such as in boot camp or on TheBiggest Loser, many gain at least some weight back when those conditions are lifted (this was the general trend I saw across the 11 completed seasons of TBL; still, most never climbed back up to their original weight, fortunately).
So what can we do with the information above to help with your motivation? Not much, really, but it drives home the point that motivation is more complicated than it looks. If it wasn’t, people wouldn’t have so much trouble staying on the health bandwagon.
The one tangible piece of advice I can give you regarding motivation is to not work out too often. That’ll make you cherish the days you actually do hit the gym.
Furthermore, people tend to equate hard work (e.g., frequent exercise) with results, but when they don’t see the results right away (& who can blame them? Humans weren’t hardwired to pick long-term goals over short-term ones), it kills their motivation. Lastly, limiting the number of days you exercise will help prevent mental burnout & overuse injuries.
How do I lose the muffin top? I have been eating alright and my form of exercise is Wii Fit (HAHA) and I play the hula hoop, hoping to strengthen my stomach area. But the muffin top seems to stay whenever I stand or sit
hi there! unfortunately, there’s no way to target weight loss. :(
what you’ll have to do to lose that “muffin top” is drop your overall weight. i’ve addressed this question a few times before, so rather than simply repeating myself, i’d like to link you to my previous posts here and here.
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.
Hi. Is there a possibility for me to cut down those fats in my body if I'm a big boned person.. it's in our genes. :((( I hate it.. :(
Of course you can still lose fat even if you’re big-boned, but I see what you’re getting at. From an ideal visual perspective, a small bone structure is desirable because it accentuates muscle mass and can make a person appear deceptively thinner when wearing clothing.
I personally am wide at the hips, so my results won’t look as dramatic as someone with narrower ones. But don’t let that discourage you. Work with what you were given; you will still look great.
hi hennie! yes, there’s a definitely a possibility for you to cut down fat! honestly, i’d say my body frame leans in the “big-boned” direction (that or i’m just really dense), but i would never use it as an excuse to not exercise.
it may not be ideal… but in life, you rarely end up getting your ideal situation.
with discipline, you can still achieve the results that you want— so work hard! :)
Thank you :) I used to weigh myself quite often after seeing I was losing weight, but decided to not do it anymore and to look in the mirror instead. It seems better and more realistic to me. And again, thanks. Reading your response has helped me a lot, and I'll keep in mind messaging you if anything goes wrong or if I don't feel like I'm doing things right (which is doing it wrong, but whatever).
the mirror technique (as well as simply seeing how much better your clothes fit) is way better than obsessing over the scale. i think it’s unfair to have a bad day based on a number, so why not avoid that potential fiasco completely?
okay! in that case, i hope i never get a response from you— wait, no, that sounds bad hahaha. i mean, i’d love to get an update from you somewhere in the future, but i hope to be hearing about how well everything’s going. :)
oh, and in response to your other message:
Scared anon over here. I reached the 500 characters limit, oops;;; I wanted to add that I usually eat about from 900 to 1600 calories a day, and haven’t worked out much yet. Ah, and my BMI is 21. The thing is- I feel pretty guilty or afraid when I eat over 1100cal in one day, and more than the facts, what scares me about falling into an ED is the obsession I’m getting over this and how I can’t stop thinking about what I eat. thanks a lot for reading :)
from a health standpoint, i wouldn’t recommend eating anything below ~1200 calories (900’s way too low!), even for people who are trying to lose weight. anything lower than that number puts your body at risk, as
not getting enough calories can weaken your heart muscles and chambers, thereby increasing your risk for heart attacks— simply put: it’s not safe.
so please don’t ever feel guilty for eating over 1100 calories in a day— that’s what you should always be doing… and then some.
remember to be realistic with your goals. though i’m pretty wary of the whole BMI calculator, a BMI of 21 already falls under ‘normal weight.’ since i don’t know your specific measurements, all i can say is to shoot for a healthy amount of weight loss (or rather than aiming for weight loss, make your goal to simply be more active and eat more fruits and veggies).
Hi!I love your blog, it makes me feel more secure about myself and you give some really helpful&healthy advice. Still, I'm afraid for myself. I have a really weak mind, and because of that, I always avoided trying to lose weight (I used to be a little bit overweight) out of fear of falling into an ED. Now I decided I wanted to be more fit and lose that belly fat that annoys me, but I think I might be getting to obsessed with the subject. I really don't want this to take over my mind nor get sick
hello there, and thank you very much! i’m really glad that it’s been able to help you out. :)
now, i can totally see what you’re getting at, as the fear of falling into an ED can be a pretty scary thought. i mean, no one would really want to willingly start obsessing over their weight.
but watching what you eat and trying to exercise properly doesn’t necessarily mean you have to obsess over your weight. it seems like it goes hand-in-hand, right? wrong! in fact, i haven’t stepped on the scale all summer, and i don’t see a problem with that.
you shouldn’t feel limited by your fear. continue educating yourself (read up on the effects of malnutrition as well as other health-related articles), and you might even scare yourself when you see what EDs can cause.
really though, don’t let feeling afraid keep you from wanting to achieve your goals. you’re allowed to become more fit!
and if you ever (and i mean, EVER) have a problem or feel like you’re getting off track, i am always here to talk. you can message me (if you go un-anon, obviously, i’ll be able to answer it 100% privately. likewise, i could always give you my email in a private message, but i’d have to get your actual username. whatever’s most comfortable for you!)
remember: becoming healthier is a lifestyle change, and you don’t have to change everything right this second. take it slow, and do things the right way. good luck! :)
hullllo! i am 148, 5'8', and most days I will eat about 1000 (sometimes a little more depending on how much i work out) calories, and then I run really far, which burns anywhere from 600-1100 calories. is this healthy? I really am trying to lose 20 pounds before school starts (early september), would you be able to recommend any meal plans or low calorie foods I could eat?! thank you, i love your blog! :)
hi there! and thank you. :)
the fact that you consume so little and burn so much on top of how many calories you burn naturally is, in my opinion, not healthy at all.
not getting enough calories can weaken your heart muscles and chambers, thereby increasing your risk for heart attacks— simply put: it’s not safe.
my recommendation for you would actually be to eat more. you can still watch what you eat (aim for quality, healthy food) but don’t limit yourself too much… 1000 calories is way too little for your active lifestyle, and if exercise is causing too much of a calorie deficit, you may even have to cut back a little.
please take care of yourself!
I read somewhere in the literature that the absolute minimum amount of calories that would still allow for no nutrient deficiencies (assuming meticulous food selection) is ~1200 calories.
I feel you are overdoing it, and I would ask you what those 1000 calories are coming from.
In the 70s and 80s, millions of people embarked on Dr. Roger Linn’s “Last Chance” diet. Due to the low amount of calories, poor quality of the protein consumed, and lack of essential vitamins and minerals, the diet was ridden with complications. Many suffered heart arrythmias (irregular heartbeats); 58 people died.
The example is an extreme one, but it delivers the point that I would not recommend that you continue what you’re doing. Even if you’re doing it intelligently, it isn’t something I’ve really seen anyone do successfully.
Hi! For the past month of so, I've been going to the gym everyday, but I'm not seeing as much results as I would like (I want to lose ~10 lbs and tone up). I read that diet is 70% of losing weight while exercise is 30%, and I really have altered my eating habits quite a bit (cut out all beverages but water, no more fast food, etc) but I'm still barely losing weight. Do you have any suggestions for other changes I can make to my diet/exercie in order to see more results? 5'5" 135 lbs btw :)
First question to ask is how many calories are you taking in? Second, what are you doing for exercise? We can start there. By the way, excessive exercise, particularly cardio, causes water retention, which can be masking your weight loss temporarily.
Also, it’s common for people to overestimate the number of calories burned during exercise (if you’re on a treadmill, however, you’ll likely have a more accurate reflection of energy expenditure).
hi becky, good job on going to the gym every day! that’s really admirable!
however, what i want to tell you first is that you should worry less about the number on the scale. yeah, you want to drop ~10 pounds— but if things are looking better in the mirror, then what does it matter?
the fact that you’ve switched to water only and cut out fast food means that you’re probably getting your nutrients from better sources. and i’m sure it’s paying off in terms of how you’re fitting into your clothes, right?
my suggestion would be to continue doing what you’re doing.
if you’re really eating and working out as well as you say you are (make sure you’re incorporating strength training into your workouts), the fat in your body is gonna be turned into muscle.
the number may fluctuate on a day-to-day basis, but your body will look better.
forget about the number! continue working hard. :)
Hi! I was just wondering, is a 20-minute cardio workout 6-7 days a week enough to help me lose 2lbs every week? My workout is intense enough that it leaves me out of breath and sweating profusely, but do you think i should exercise longer to reach my weekly goal?
Hope you could help me! Thanks! <3
(Btw, I eat 1200-1600 calories daily.)
Thanks for including your intake. Next question to ask would be what your weight and height are. What you are doing right now for cardio (sounds like you’re doing HIIT) is fine. Actually, if you truly are going as intensely as you say, I’d personally scale it back a bit (say, 3-4x/week).
As for your target weight loss of 2 lbs/week, be aware that this is easier to achieve the more weight you have to lose.
It’ll become progressively more difficult to attain this level of weight loss as you become very lean due to a number of factors (lowered resting metabolic rate, water retention, low leptin, the presence of orexigenic peptides driving hunger). Your body is going to work against you.
Hey, I just have a little favor to ask. I'm not really a weightloss blog, but more of a I-wa nna-build-muscle blog. I was wondering if you could at least post this so other girls like me could see it and I'd have other people to follow who are after the same goal as me? I can't find very many girls on here who wanna look like Jamie Eason or other women like her. But yeah, I was just hoping you could do that for me so I have workout friends. :) I love the things you post by the way. So motivating! ♥♥
So I'm wondering about diet soda. Some people say it's okay, others say it's the devil. I'd like to know your opinion (I can't really find a definitive answer). I have one, no more, can of coke zero most nights with dinner, which is down from multiple [up to five] cans of regular coke so I figure even if it's not great it's definitely better. I also skip the coke zero if I know i haven't drunk much water, but I am curious what the deal is.
my opinion on the matter is to stay away from soda entirely— but that’s just me. after basically eliminating it from my diet (i can’t bring myself to drink it anymore ‘cause i hate the carbonation), i have no desire to.
both regular soda and diet soda have their pros and cons:
it’s up to you to decide what’s best. either way, in moderation, i say it’s okay to have either. for “optimum” health, i’d say not to drink soda at all, but one can is definitely way better than multiple cans a day.
i know how hard it can be to get rid of old habits, so kudos to you for doing something about it! :)
ps. the mother of a friend of mine has recently been suffering from seizures, and one of the suspected causes is aspartame (the artificial sweetener in diet sodas).
i mean, it’s important to note that she has been drinking diet soda “religiously” for 15 years so that’s definitely a contributing factor; however, i did want to bring that to your attention to provide a lil extra info.
Don’t sweat it. Good job on being moderate. I’m sure you know deep down that a can every night is not going to hurt your fat loss. I know someone for whom it helps curb his hunger, but people’s responses will vary. As long as it doesn’t cause you to crave more food, you’re okay.
just wanted to let you know how much i love your tumblr. its extremely motivating. i've been working out 4-5 times a week for the past 5-6 months and i've honestly never felt better. your blog is showing girls that it's waaay better to get fit and lean rather than starving themselves and get skinny. plus, your workouts are awesome. i just printed some out and i can't wait to try them! :)
aww thank you so much for all your kind comments! :)
i’m so happy to hear that you’ve made time for exercise into your routine— it’s really not that hard, is it? and there’s nothing like feeling good about doing your body some good.
Holla, I'm about 15 and I've been trying to lose weight for about 3-4 years now, because I started packing on the "pounds" here lately during summer. I look gross in my opinion, my face doesn't really show how big I am because my face isn't "fat" or anything like that. But my stomach arms and legs are horrid. I have 3 flabs on my back and my stomach kinda hangs over my pants (Not like greatly just a little over my belt) I'm grossed out a lot by it.
I have school starting on September 7th and I'm not sure if I can shed any of this fat.. I have swim first this year (sadly :c) and the fat on me kinda melts like butter in my opinion. I worked out for a whole week once and I could see results by the next week but I just stopped.. I need a lot of help, although you may not be a professional I just think anyone would be of help. I have no motivation work out or do so. Help? :c
If I understood you, you want to lose the fat, but you aren’t motivated to work out. Keep in mind that working out is not necessary to lose fat. Fat loss can be achieved simply by eating less.
It’s that simple, but many people feel better (and healthier) throwing cardio and weight training into the mix. The added benefit of workouts (namely, weight training) is that they minimize the loss of muscle. That’s not the type of weight you want to lose.
what are some good, healthy snack foods that taste good too? i usually just eat fruit & stuff.
frozen grapes, unsalted nuts, popcorn (stay away from the super buttery kind— in fact, i’d recommend sticking to kettlecorn. it’s my favorite!), edamame, sugar snap peas, fruit smoothies, rice cakes, and sugar-free jello.
oh, and you could also try baking apple slices! they naturally caramelize so you don’t have to add any sugar (although you could sprinkle some cinnamon, if you want to). enjoy!
Peanut butter and apples, homemade trail mix, and guacamole-topped eggs, to name a few. Get creative and crazy.
Hi there, I'm 14 years old and I really want to lose weight.. Do you have any tips on how I can do it healthily because I don't want it affecting my growth.. and also, do you have any exercising tips that will slim down my thighs? thanks!
At 14, I wouldn’t diet until you’ve completed growing. Hypocaloric intake (consumption of food that is less than the amount needed to maintain your body weight) may compromise growth and the onset of mense at your age.
Also, as you are in a critical stage of laying down bone mass that you’ll have to work with for the rest of your life, you don’t want to put yourself at risk for osteoporosis later in life. Make hay while the sun still shines.
you know, i don’t think it’s ever too early to start caring about your health. i mean, it’s always good to learn how to eat right and exercise. :)
just don’t make dramatic weight loss your goal right now. work on gradually incorporating better foods into your diet: more fruits, vegetables, and protein. less fatty, junk foods!
also start introducing new exercises to your workout regimen (i’d recommend looking up calisthenics, as they’re super easy and effective— and require no equipment).
unfortunately, as i’ve said before, you cannot target weight loss. you can’t “slim down your thighs” without dropping your overall weight. for now, i’d suggest simply working on your overall level of fitness through cardio (running, swimming, biking, etc.) and strength training.
hope we were able to help. good luck!
ps. oh, and here’s a nice, quick leg workout i made. :)
hi i was wondering what advice do you have for someone who is very unfit and finds it very hard to be motivated to exercise do you have any suggestions to help me lose weight and exercise?
If you’re not motivated, any weight loss would be trivial because it would likely be difficult for you to maintain any weight loss. Many people are extrinsically motivated to do things. People work for money, but they may not necessarily enjoy the job. Money, an extrinsic factor, motivates them.
There are extrinsic factors (e.g., winning a weight loss bet) that cause people to want to lose weight. But intrinsic motivation (a genuine desire for self-improvement, increased confidence, and better health) contributes more to helping one lose weight and keep it off.
So, the first thing I would do is ask you to ask yourself why you want to do it.