Some bodies are built for “thigh gaps.” Most aren’t. And it has nothing to do with weight. All about bone structure, baby. Love yourself as you are.
This all depends on who you are. Everyone’s different. Personally, restricting food groups is GREAT for me. I’ve restricted meat for 6.5 years now and dairy/grains/sugar for a month now and I feel amaze-balls. Now, I do believe that everyone should restrict or severely limit food groups which make you less healthy- like pastries, sugar foods, refined/highly processed carbs. Now, I’m not saying that you can’t have a cheat meal every so often, that saves a lot of people mentally. But every so often, really should mean every so often.
However, when a lot of people restrict food groups, they tend to simply restrict and not add better ones. This means calorie restriction as well, which brings the symptoms from my previous question. No (not enough) calories = no energy = body eating muscle = gaining fat. Now, I don’t know your life, your habits, your diet, your body, what you’re restricting, or how your body is reacting, or how long you’ve been doing it, but restricting foods while simultaneously restricting calories is a very common problem in weight loss attempts. Not getting enough calories backfires on a lot of people. Or if you’re getting enough calories and you haven’t been doing it very long, that could be another problem. You need to give it time to work it’s magic.
So moderation is a great choice for a lot of people, group restriction is a great choice for a lot of people. You really have to experiment and find out what works for you and your body. Everybody’s body is different. What works for me may not work for you, so if group restriction backfires on your for any way, don’t worry about it. Do what works for you :)
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A typical cleanse is where you drink juice all day (or another concoction or some type of drink made by a certain company) and don’t eat all day! I do not believe in cleanses. Those are actually very detrimental to your health. Your body eliminates itself of “toxins” everyday, you don’t need to do anything. Not eating for 3-7 days will NOT help. It will slow your metabolism and cause your body to practically self destruct - basically eat itself. It will use your muscles for it’s energy since you’re not giving it any (calories = energy) and will continue to store as much fat as it can since you’re not giving it anything to feed off of. in essence, you will be losing muscle and gaining fat.
Now, you can help your body run more efficiently by eating the right foods. It’s not about calories in calories out. The type of foods you eat makes a HUGE difference. The largest part to help your body get back on track is to limit sugars, hidden sugars and processed grains. Eat many fruits, veggies, healthy fats (olive oils, avocados, seeds, nuts, etc) and proteins.
As for struggling to work out, eating correctly will help you with your energy, but sticking with it also helps a lot too. I would also recommend yoga at least once a week to help with the stress, which will in turn help with the energy and your other workouts. It does wonders! :)
I am starting to believe this! Halfway through my first month and I’ve seen so much improvement!
"Stay healthy, stay fit."
Things to eat:
Things to take out:
- grains including rice, quinoa, breads, pastas, and corn.
- sugar and added sugar (but you can still eat fruits) HERE is a list of hidden sugars often overlooked in a lot of labels. *Hardest one to take out as your body goes through withdrawals from sugar and what the Whole30 book, It Starts With Food, labels “overcarbsumption”.
- and most dairies (clarified butter and ghee are still allowed.)
- legumes including beans and peanuts (however some of these are allowed on the vegetarian/vegan option if prepared correctly)
- no making comfort meals out of “approved” foods
- No weighing yourself (this is the only one I haven’t been able to comply with, but if that’s my worst part, I feel that I’m still doing pretty well!)
As for exercise, the first two weeks are the hardest for everybody. Expect your workouts and energy to suffer. You will be taking a lot of naps around day 6,7 or 8. Your body is healing and taking a lot of energy to do so and therefore you are going to be tired and your body focuses on healing you. After that, your workouts will improve greatly. For example, I have always had a hard time with high intensity workouts or anything that involves getting on the ground and standing back up as I have very low blood pressure and used to be anemic. I would get dizzy even to the point where my vision would go black. (I started focusing on eating more veggies with iron even before the Whole30 and my symptoms quickly went away). However now that I am halfway through this Whole30, my workouts have improved dramatically - even comparing to before I started!
If you are considering starting the Whole30, I would suggest getting their book, It Starts With Food, and signing up for the daily encouragement e-mails. It saved my butt many times. The book helps you understand why you’re being asked to take out these foods that many have as a staple in the diet. The daily encouragements help you day to day with how you are feeling and lead you to the forums where you can talk to people going through it with you and may or may not be feeling the same way you are to help you through your tough spots. I will not lie, it has been difficult - and it can be more difficult for us vegetarians/vegans - but very possible, very safe and very rewarding! :)
If you decide to go through with it, good luck and feel free to ask me any questions you’d like! <3
Take a day off and let your muscles rest. If you work the same muscle everyday you’re going to over work it. That’s not to say that you shouldn’t feel sore, that’s a good thing, but you also want to give your muscles a rest day.
As for it specifically effecting your inner thighs, try watching yourself in the mirror when you squat. If your knees trail inward when you start standing, that means your inner thighs are strong and your hamstrings and gluteus are weak. So weak in fact that your inner thighs have to take over because your other muscles can’t support you. Start stretching your inner thighs, focusing on form (keeping your knees in line with your ankles in every direction and your butt back), and strengthening your hips to counter balance your inner thighs.
Can’t wait to #getbeaned tonight! #mrbeanbody @mrbeanbody ❤️
Binge eating disorder affects 3-5% of women (about 5 million) and 2 % of men (3 million). (souce)
Binge eating disorder can leave you feeling stressed, depressed, and out of control. Often times it feels as if no matter how hard you try to control your eating, you’re never fully able to. If this sounds like you, read below for some tips and tricks on how to manage binge eating.
- Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
- Don’t Skip Meals. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
- Avoid Your Binge Foods. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
- Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.
- Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
- Fight boredom. Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
- Get enough sleep. If you’re tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
- Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.
- Keep a food diary. Write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
- Get support. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.
All of the above tips are steps that I took to help overcome binge eating and they’re the same steps that I give to people everyday. Please, if you feel like there is no way out, know that there is a light at the end of the tunnel. You are not alone and you can beat this!
* Please do not remove credit of images or steal them, I made all images above*
~ Dani (little-miss-curvy)