Huh?? That’s not sleep apnea… That may happen to someone who has it because they STOP BREATHING MULTIPLE TIMES DURING THEIR SLEEP! Shit is be depressed too if I wasn’t breathing all night.
Cardio is anything that gets your heart rate up and pumping. It’s really anything you want. Anything that makes you happy. For example, I love boxing (I miss it, but I love it) and spin… so much that I teach it. Those are my preferred forms of cardio. I love them, so I’m more likely to do them. Just because running is great for your body, doesn’t mean you should do it. A LOT of people hate it! If you hate running…. think you’ll do it? Probably not. Swimming is also amazing (also low joint impact if you’re knees ever bother you) and I personally feel a rush when I’m swimming and I’m never happier than after a good swim. Will you? Who knows? There’s hiking, biking, striking… a bag (ehhhhh I struggle with rhymes, lets stop) dancing, skating, sex (yes you read that right), basketball, soccer, lacrosse, tag, horseback riding, aerobics classes, jumping jacks, high knees, butt kicks, stairs, etc.
If you want to stick to the elliptical, then you go Glenn Coco! You should be doing cardio for a minimum of 30min excluding warm up and cool down. Also something I didn’t state in that previous ask you’re quoting, if your goal is that common lose fat/gain muscle goal, intervals are your best friend. For the elliptical it would be increasing the resistance for a minute and bringing it back down for 2. Or however long you want. You can go harder longer and easier for less time. Whatever your beautiful little heart desires!
Happiness is the goal… and essentially the key <3
2013 in retrospect: some of the most reblogged photos on pump-and-burn. #1
What is Binge Eating Disorder?
Binge Eating Disorder is the most common kind of ED. Its characterized by:
- Frequently eating unusually large amounts of food
- Feeling out of control, unable to stop eating once a binge has started
- Hiding the amount of food eaten & binging in private
- Feeling embarrassed and shameful of the amount of food eaten
- Eating when not hungry and to the point of physical pain and nausea
- Feelings of depression and worthlessness
- Rapid weight gain (although not all people who suffer from BED are overweight)
Unlike anorexia or bulimia, there’s usually no attempt to reverse the calories taken in. People with BED do sometimes purge (make themselves vomit), but usually to make room for more food or to alleviate stomach pain from eating too much.
What are the first steps to moving forward from Binge Eating Disorder?
- Stop, take a deep breath, and acknowledge that what you’re putting your body through isn’t healthy. Acknowledge that you deserve better. Decide you want to treat your body and mind better.
- Talk to someone about it. Tell your closest friend, family member, or whoever you trust. If you have access to a therapist or counselor, use them! Consider looking into Overeaters Anonymous. OA is free, private, and very nonjudgmental.
- Make a recovery blog. Be anonymous if you want, but even updating it once a week with your thoughts and progress can help a lot. Be honest, even if its hard. There are thousands of fitblrs, recovery blogs, and other people struggling with the same thing you are. Take advantage of the free support. Reblog anything that inspires and motivates you. Submerging yourself in a culture of recovery, even online, will help keep you in the mindset you want.
- Keep a simple journal. Write down when you binged, what you ate, what you were feeling, and what led up to it. Be totally honest with it. This will help you recognize patterns & help you avoid them in the future.
What Can I Change in My Day to Day Life?
- Plan, plan, plan. BED is chaos. Add structure to your eating habits to help regulate them. When you’re feeling motivated, make a meal plan for your week. It doesn’t have to be ultra healthy. You don’t even have to count calories. Just pick some things that you think your body would appreciate. Try to include a source of protein, a grain, and some veggies/fruit in each meal. Don’t make the meals too small. Include a snack or two. It doesn’t have to be perfect. The point of this isn’t to lose weight yet, just to get your body used to eating normal amounts at normal times. Once you have your meal plan, turn it into a shopping list. Go to the store and buy ONLY whats on the list. No exceptions. Cook and separate what you buy into ready to grab meals. If that seems like too much, just do what you feel capable of and try to increase the structure as you go. Baby steps are still steps.
- If you’re not planning on buying anything while you’re out, don’t bring your debit card. Keep a small amount of cash for emergencies in your glove compartment or tucked away in your purse. If your money isn’t easily accessible, you can’t buy a ton of junk while you’re out.
- Put pretty notes/reminders on your fridge or cabinets. “Are you really hungry?”, “Is it time to eat?”, “There are other things to do when you’re bored”, “Count to 100” or a personal reason you chose to recover.
- Be mindful while eating. Don’t watch TV or scroll through tumblr while you’re eating. Pay attention to how your body feels and if youre full. You’ll enjoy your food more, and learn your body’s specific needs.
- Try to eat with others.
- Keep food in one room of your house. Eat in one room of your house. Don’t eat in bed, on a couch, or at a desk.
What Can I Do Instead of Binging?
- Paint your nails with a bunch of coats. Keep it wet by using lots of layers. Check out some nail art and try to imitate it. You’ll get distracted by the cool designs and the wet paint makes you ultra aware of what your hands are doing. Its also harder to reach your hands into bags etc
- Drink cold water or hot tea. As you sip, feel it in your body.
- Try yoga. You absolutely don’t have to be fit or skinny to do basic yoga. Your body will thank you, and it will calm you down. Click here for a list of free yoga videos.
- Take a bath. Use bubbles, candles, whatever. Treat yourself like a princess and relax.
- Go for a walk around the block. It doesn’t have to be a long walk. Just enough to stretch your legs and get out of the house.
- Make yourself a glitter jar. Shake, stare, relax.
- Play a game. Try one of those free for an hour download games or get into a game on your phone.
- Go for a drive. Blast your music, sing along, and let it alllll out.
- Watch a good stand up comedian on youtube
- Clean. If youre living in shit, you’ll feel like shit.
- Do something you need to do. Homework, updating your calender, organizing your purse/binder, laundry, etc. You’ll gain a sense of accomplishment, relieve stress associated with having unfinished tasks, and distract yourself from wanting to binge.
- Check out autogenics or progressive muscle relaxation
- Call someone and vent
I never said she was unhealthy.
I simply stated that her body requires more than 1200 to run efficiently/properly - fact. If you’re the same age as her, your body requires 1396. So yes for you under 1400 would be fine to survive (at the same age). I never said eating 1200 calories would kill her or would eventually put her in the hospital (although also not saying it wont). People eat under what their body requires all the time. That doesn’t mean they’re ruining it completely, but that also doesn’t mean that it’s running at it’s maximum potential or running 100% properly. I was simply stating that she should eat more. Eating less gradually slows your metabolism which causes your body to gain fat and lose muscle. This results in losing weight most of the time, yes, but it’s not ideal health for your body. She could become lethargic, weak, and lose muscle while storing more fat because that’s just what your body does. How it survives on a low calorie diet. I was simply trying to help her have healthier habits for her future as she is still very young.
However I would also like to point out that at your height and weight you are technically underweight. A normal weight range for you would be 122-164. While you may be healthy, you are at risk for diseases and other consequences people tend to get when they’re underweight. (Risk of infertility, low immune system, anemia, lack of nutrients most importantly calcium and iron, and the majority of those underweight develop osteoporosis, just to name a few). Again, I’m not saying you have any of these. All I’m saying is that with a weight as low and yours, you’re at risk for them and will most likely develop them in the future. As a professional personal trainer and also someone in school getting her masters in nutrition, I would also advise you to eat more as well.
Hawaii is soon to become the first state in the US to enforce a plastic bag ban. The ban was passed at the county level in every county in the state. This is a great example of how small, local action can create big change.
What the fuck are dolphins supposed to put their groceries in
Huntington Beach, California already has too. <3
As you get older your metabolism will gradually slow down. That’s just a part of nature. It happens at different ages for everybody. Also, you don’t need a thigh gap. A thigh gap does not determine your health, so if that’s what you’re worried about then don’t. At 130lbs you are at a very healthy weight. Don’t stress about losing, hun. That’s the goal weight for a lot of people! You’re 14. At your age, you should be worrying about boys and friends and grades and teen angst moments, not weight. You’ve got your whole life ahead of you, don’t start stressing about weight now, especially when you have no reason to.
As for calories. Yes! Eat more!!!! You’re metabolism is probably still high and your body needs those calories especially at your development stage! Actually at any stage. Eat. More. Calories. You haven’t told me how tall you are, but if you’re at the average of 5’4 and assuming you’re (statistically speaking) a female, it takes your body 1455 calories (give or take) to survive. That’s right. To breathe, to think, to digest food, to create hormones, to send signals from your brain to your muscles, to fight diseases, to balance, to live and love. You should be eating at least that amount to keep your body fueled and running properly and a little more if you’re exercising (I’d say about 200-300 calories more minimum). If you’re a taller, a male or both, that number is higher. If you’re shorter that number might be a little less, but not much. Even if you were 4ft, the number would still be about 1410. PLEASE eat more. Since you’re not giving your body the calories it needs to run, you are starving it of what it needs. Even if you don’t feel hungry, doesn’t mean your body is happy. It is possible to train your body to eat less and not to be hungry, and never ever recommended.
Also HERE is one of my favorite articles explaining why 1200 is a very very low number.
So please love, stop worrying about weight. Live a carefree teenage life. Smile. Laugh. Love. And eat. Food is your friend. <3