Hi! I’m a 15F with a hectic academic schedule, but I’ve been trying to get on the treadmill 3-4 times a week (15 inc, 3 speeds, 45 minutes) for at least 2-3 weeks. I started around 79-78kg and am presently around 75kg as of writing. When I first started, I was making good progress; this week, I dropped below 75kg with intermittent fasting and a caloric deficit from exercise.
I developed an eating disorder, which has worsened since I returned today. I haven’t been eating properly, never having dinner and occasionally skipping lunch. Even when I have lunch, it is always three spoons of rice and a small portion of my lunch. My breakfast consumption is normal, but I throw up a little afterwards. I also have a tendency to barf before and/or after meals.
Is there a method to stop the weight gain? It’s made my eating habits worse when I didn’t want them to be. I really want to eat healthy, but I can’t even eat dinner because I keep throwing up. Any advise would be quite useful, so thank you.
You cannot change the past. There are two options: Stay stuck in the past and be depressed because you gained weight, or move forward and remember that tomorrow is a new day. Life is all about perspective, nothing more. The way you perceive the situation determines you. Understand that you may slip off the weight waggon owing to depression or other events that arise. Also remember that you have the opportunity to change this. How? Wipe your buttocks, get back up, reset your perspective, and move on. Are you a victim or your own hero? Do you allow situations define you, or do you take charge of the situation and move on?
I consider myself to be slim. And I intend to acquire some weight once I’m out of my current, far from home circumstances.
To gain.5 kg, add 3500 K calories to your diet. Remember that weight is equal to calories.
And with a daily minimum consumption of roughly 2500 kilocalories for men and around 1900 for women, to add 3500 kcal, you must follow a 3000 Kcal diet for a week if you are a man and 2400 Kcal for women, and so on until you reach your goal.
Dealing with weight gain can be difficult, but there are numerous steps you can take to properly control it.
Understand the cause. Identify the causes of your weight gain. It could be related to poor eating habits, a lack of physical activity, emotional eating, hormonal fluctuations, certain drugs, or underlying health issues. Consult a medical practitioner to determine the cause.
Set reasonable goals. Set achievable weight loss objectives. Aim for steady and long-term weight loss rather than short remedies. Losing 1-2 pounds each week is a good and attainable goal.
Maintain a well-balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. Avoid or restrict processed foods, sugary snacks, and sugary beverages. Consider portion control and mindful eating to prevent overeating.
Accept this as a challenge.
The evil forces of the consumer market, mediocre willpower, and bad work-life balance conspired against you, but they were mistaken: you are not the kind to surrender anytime soon!
I launched an online program on LinkedIn, and several participants succeeded in losing 1% of their body mass per week, reaching 10% in 10 weeks. Do you think that is too long? Not exactly; if you want to keep your new weight, go for the next 10% gladly and never join WeightWatchers or any other program again.
But first, you need to accept this as a challenge.
Accept it, rather than deny it? Unless you come from one of the most horrific places to live, you have control over what you put in your body. I’m assuming you don’t, because Internet connectivity is frequently found with food.
If you are unhappy with your weight gain and wish to stop or reverse it, first understand what is happening to your body. Do you consume beverages other than water, coffee, and tea? Is your diet rich in carbohydrates and processed foods?
I highly endorse Dr. Jason Fung’s The Obesity Code. It emphasises what is happening to your body while citing the science behind it. That’s why I roll my eyes whenever I hear the phrase “exercise more, eat less”.
Go educate yourself.
If I see that I am gaining weight, I just follow these steps:
Try to eat a balanced diet.
Try to get up early in the morning and go for a walk or workout.
Also try to avoid fats.
Try to eat vegetables.
Try to avoid fast food.
You won’t like the solution, but it remains diet and exercise.
Consume only lean proteins, non-starchy fruits and vegetables, plenty of fish and chicken, and limit your intake of oils, fats, sugar, and sodium.
Avoid eating anything breaded or fried.
Avoid cheese.
Eat plenty of salad and fresh veggies.
Use fresh herbs and spices to enhance the flavour.
Avoid prepackaged foods that have high levels of fat, sugar, chemicals, preservatives, and carbohydrates.
Avoid eating bread, rice, pasta, and potatoes. Concentrate on consuming nutrient dense foods rather than loading up on non-nutritious junk.
First and foremost, I am envious, but 3-5 pounds??? Okay, but you’re worried, so simply go on a detox fast!!! easy. Look up “fasting with lemon juice.” I did it; it was difficult (duh), but successful, and the hunger was manageable as long as I stayed hydrated. I also discovered that drinking the elixir of lemon juice, maple syrup, and cayenne cured any leftover hunger. Do it for three or five days; whatever you pick, it will be beneficial to you and serve as a reminder of what your willpower is capable of.
Don’t stress about your weight; instead, practise good practices.
Consume plenty of green veggies, adequate protein and healthy fats, and as little sugar, carbohydrates, and junk food as possible. Drink lots of water, get enough sleep, and exercise for at least 30 minutes each day.
Do not count, measure, or question the waitress about every component in the salad dressing. Avoid eating excessive amounts of bread, chips, fries, pasta, and rice.
Do not weigh yourself more than once every month. Seriously. Concentrate on health, not weight.
Change out your normal foods for healthier options. Stay hydrated, avoid lethargy, and stay active by engaging in physical activities. Try to decrease or eliminate drinks with added sugar. Also, try to avoid sugary foods and practise intermittent fasting once or twice a week.
Remember, your diet is 80%, and exercise is only 20%.
There is something you can do to exercise, such as walking, running, swimming, or bicycling. A buddy of mine purchased a cookbook that teaches you how to make things without all the calories. Like boneless and skinless chicken, and instead of cupcakes, make corn muffins. The cookbook teaches you how to cook and bake without all the calories. You could buy the cookbook at large bookshops, and a buddy of mine did and lost 40 pounds.