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[006]
Tips to speeding up your metabolism!



+Always eat breakfast.
Even if it is something small && low in fat and cals, it gives your day a kick start so you are able to burn more calories.



+Increase metabolism by eating smaller meals through the day. Eat 4 to 6 six small meals, 2 to 3 hours apart.
Examples could be, a cup-o-soup or small salad.
Maybe some low cal bread && wheat thins with salsa.



+Do not depend soley on herbal remedeys to increase you're energy level or metabolism. Try eating more fruits and veg, because they release good toxins & energy.



+Stay more active. Instead of catching a bus or taking the car decided to walk. And if going up to a high floor always walk, it may seem like small things but they build up!



+Incorporate a walking routine to increase metabolism at least three to four times a week. Walk 30 to 40 minutes each time. This is the best way to increase your metabolism.



+Prepare food in advance and bring it with you. Never eat sporadically and plan each meal. Unless you're on a fast, make sure you dont leave big gaps between meals because this causes binging.



Believe it or not, there are reasons why we snack during certain activities.
Learn how to avoid these.



Studying

Boredom always sets in while studying and it's natural to think of something pleasurable such as eating. Instead of fighting the urge, plan ahead.

Plan 2 or 3 servings of your favorite low fat snacks. For example, fat free potato chips, fruits, low fat cheese and crackers,  light microwave popcorn or sliced veggies.

Commercials on TV

Leave the room when TV commercials come on.

Boredom

Boredom is the #1 reason for snacking. Find enjoyable activities during your free time such as surfing the Internet. Never have snacks visible, even in the refrigerator. Once seen, your subconscious will trigger a pleasure response.

Procrastination

Procrastination is a big culprit to snacking. Have you ever put off a major task until the deadline and found yourself grabbing a bite to eat before working? This type of snacking cushions the pain of beginning a difficult task. Food is soothing and hard work is painful.



Anger or Depression

Recognition is the best defense from overeating when angry or depressed. Evaluate your emotional state. If it's not good, be prepared for a sudden urge to eat. Don't give in.

4 or more hours between meals

Avoid long periods between meals. Eat small, nutritious snacks every few hours between meals. If you don't, you set yourself up to overeat.

[005]

Okay something i tried today!

I was really hungry and wanted something low cal to eat.
So i decided to make soup.

I Used:
150mls veg/chicken stock[12cals]
2 mushrooms
1/4 chopped onion
[you can add what you like
just make sure u count the cals]
garlic powder
2 tsps butter[74cals]

You dont HAVE to have the butter
but it tasted a lot nicer.

1. Chop the onions and mushrooms into thin slices
and stir fry for a couple of minutes.
2. Put the butter into the saucepan and melt with the garlic powder.
3. Add the vegetables to the butter and stir.
4. Add the stock to the saucepan and stir together.
Leave to simmer for a few minutes.
Now to make my soup thicker
I added cornflower.
But you can have it thined aswell.

It was really nice && filling.

Avoiding Food

+Take up a musical instrument that requires excessive practice, so you may need to miss meals to practice it, distracting your parents



+Use these excuses for why you're not eating dinner:
stomach ache
tooth ache
 really tired (so you need to go to bed early)
just ate a snack
you'll eat something later when you're hungry
 you still have tons of homework to do
 you need your space



+When with friends, use these excuses:
Just ate a big snack
 saving your money,
 (or if you bag lunch) your mom hasn't gone grocery shopping
 the cafeteria food sucks
your allergic to what's being served



+When out to dinner use these excuses:
Try a new food, and purposely dislike it
 order something others around you love and say "you HAVE to try this!"
 complain that your food is "too salty"
 or find something else wrong with it



+At dinners with the family:
serve yourself a lot of veggies and small portions of others
and only eat the veggies (so rents will think you ate a balanced diet)
 start a really important convo (to distract them from your food)
 leave the table to "check the time" and grab whatever you were eating with you and toss it, always take showers after dinner so if you have to purge because you were forced to eat to much, your rents will only hear the water because you're "taking a shower"
 "accidentally" spill/sabotage your food
always volunteer to clear the table and grab your plate first before they can look at it



+When you're tempted to eat:
remember that
ONE TEMPTATION LEADS TO FAILURE
picture yourself really fat
 remember how dissapointed you'll be on the scale if you eat
 go brush your teeth/apply lip gloss so you can't stuff food in your mouth then
remember that ONLY 2 OREOS IS 100 CAl!
 do you really wanna risk it?
go grab some water and fill up on that



+Sleep late on weekends to avoid family breakfasts



+Make a list of 5 things that make you really happy, notice that food is not one of them, so why bother eating it?



+Have the attitude that "I don't give a **** what other people think/say about MY eating habits. It's my life"
 


+Sleep burns cals, and gives you energy to exorcise



+Don't worry at holiday parties/events, no one cares what you put on your plate



+You need to burn something like 3,000 calories to lose a pound, so look up exorcises that burn the most, and so if you're forced to eat, or went off track, just burn it off and don't worry too much




Questions from you

I get REALLY hungry in the morning. Should I eat something really small with barely any calories or just drink something?

Posted 2/19/2006 at 7:39 PM by TwiggyxRamirez -

Well i suggest yes, eat something very small. Maybe 2 low cal crackers or a slice of low cal bread like nimble[42cals a slice] because eating in the morning speeds your metablism up for the rest of the day!

I usually always binge after I get home after school, what do you suggest I should do throughout the day to reduce binging?

sted 2/20/2006 at 6:56 PM by failure2ana -

Well i suggest that to stop a binge as soon as you get home,
Either eat small portions through out the day so you're no longer hungry when you get home, or arrange to go to a club after school or out with friends. It's mostly because when you come home you're bored and no longer have distractions from food, so try and make your own distractions!

Tips from you
if you are feeling weak while fasting, eat some tufo. its high in protien , fat free, and has like no caloriesPosted 2/17/2006 at 12:30 PM by Ms_WannaBeSkinny -

more to come later<3
[004]

Are people catching onto your eating habits?



Wash up other peoples pots which they leave in the kitchen (If you share a house), that way they assume I'm washing up my own too, when really I haven't used any for ages.



- Tell people you're just going out to the shop for some food. Stay out for a while and come back. They'll assume you bought some chips or chocolate and ate it already.



Take food out of the cupboard and take it to your room, this way they hear you and assume you've eaten. Return the packet later when no-ones around.



When you drink diet soda, do your friends tell you you're stupid because you're "so skinny"?
Well keep an empty coke bottle around and fill it with diet. This way you can please your friends, and not be fat :)



If you've been given a meal you really do not want to eat, try flushing it down the toilet as long as it isn't too big, that could end bad.



If you're fasting, try smearing some plates with ketchup or peanut butter. Leave them on the counter with a couple of knives or forks and people will think you've eaten all day.



If you're parents are at work all day, and you're generally at home alone, make it look like you've eaten a big meal earlier than your usual dinner time.



General Tips

Keep a diet journal. Write down everything you eat. Include the calorie and fat content if you know it. Write down the time you ate everything. This will help you establish if there's a pattern to your eating habits and adjust them.



Eat slowly. Chew your food for a long time, savoring the flavor. It takes time for your stomach to get the message to your brain that you are full. When you eat slowly, you eat less.



Use small dishes and utensils. I use child-size dishes. Your plate will look more full, and you will take smaller bites, making the food last longer.



Put up inspirational photos in the cupboards, in the fridge, near the scale, anywhere that you need encouragement. Put pictures depicting obesity near foods you are likely to binge on.




Read the nutritional information Remember, fat-free does not mean calorie-free. Also keep an eye on fiber content. Get as much fiber into your diet as you can, while cutting fat and calories.



Clean something. Cleaning something dirty can make you lose your appetite. The toilet, the litter box, under the kitchen sink, scrubbing out the garbage bin, anything grimy or smelly. The mess, along with the smell of the cleaner, can put you off food for a while.



Personal Tips

When i'm fasting or really hungry, i retreat to my bedroom to read through all my old and new magazines. I cut out pictures of my favourite girls and put them on my wall. [i'll take a pic one day]



I watch a film with my fave celeb thinspo in it.
1.Underworld-Kate Beckinsale
2.Cruel Intentions-Sarah Michelle gellar
3.Euro Trip-Michelle Trachtenberg
4.Girl Interrupted-Angelina Jolie
5.House of Wax-Paris Hilton

Looking at them makes me realise i'm so far from being as perfect as them!



I'll take a shower so i have to blow dry and straighten my hair. By the time i'm done i'm no longer hungry.



I'll make food and then throw it away straight away. Making the food distracts me.



Obviously, I update this and my layouts.
Try making your own website?
Use a host such as freewebs or bravehost.



[003]

Fasting time.

Water fasting cleanses the body,
as the stored food (fat) is used
 rapidly and the body simultaneously
expels built up toxins.



If you're on a juice or tea fast,
fasting for a few days with
 just water will intensify the fast.



Water fasting is not recommend
for a first fast as toxins are
released into the blood very quickly.
So if you're a "first timer" stick to
 a juice & tea fast and ease your way into water.



So what can we drink on fasts?

Distilled water is best for water fasting.
Juice made w/fresh,
organic fruits is best for juice fasting.
Do not drink orange or tomato
juice on a fast[Most of them contain calories]



Green juices made from leafy
green veggies in a juicer are great for detoxifying
Pure veggie broths are good
 (with no seasons added)
Herbal teas and honey can aid in fasting

How long should I be fasting for?

Typical fasts (going totally w/out any solid foods)
usually are performed as 3 day, 7 day, 10 day,
 14 day or 21 day increments.
Going beyond that is consider dangerous,



 but we're all for perfection right?

When i finish fasts I seem to gain more weight than I lost. Why?

When you're done fasting and eat,
 you're body stores the food as it believes
it will not be getting any more.
So be careful what you eat!



Break a fast by eating raw
fruits and veggies the first five-seven
days after your fast.
Go back to solids slowly.



Binging right after a fast will not help you.
Yeah, you fasted for 3 days,
but that will be gained back fast if you binge.

Extra Tips.

People who drink caffine or caffinated sodas often experience nausea and painful headaches during fasts because of withdrawl.
If you plan on fasting, bring yourself of caffine slowly a week before.



During fasts try and get pleanty of sleep.
Lack of food will drain your energy and sleeping away hunger keeps you away from food.



You may feel weak during your fast so
if this is the case, be careful of black
outs and don't exercise until
you've finished the fast...
Stick to stretching,
light walking and deep breathing



Water fasts are most effective for
 quick weight loss but also alot harder.
For your first couple of fasts
stick to juice fasts, as they are easier.



On average, fasts allow you to lose
1-2 lbs per day. Some experience more
around 3-5 lbs per day.
You'll lose the most and the
quickest during the beginning of your fast.

Lets exercise!

This is a quick 10 min work out
made to do 4 times a week.



Day 1: Legs, Chest, Triceps, Upper Abs
Squat kicks 1 minute
Stationary lunges w/ front raises 10 each side
Knee raise with leg extension 10 each side
Pushups on your knees 10
Chair dips 15
Double crunches 20
Legs up crunches 20
Repeat



Day 2 Back, Biceps, Lower Ab Circuit
Jump rope or jogging in place 1 minute
Bent Over Side Raises 10
Bent Over Dumbbell Rows 10 (2 seconds down 2 seconds up)
Dumbbell Curls 15 each side
Flutter Kicks 20
Reverse Crunch 20
Leg raises with pulse 10
Repeat



Day 3 Lower Back, Butt, Transverse Ab Work
Mountain climbers 30 total
Good mornings 10
Hip extensions 10
Single leg deadlift 10
Plank 20 seconds
Towel Roll 10
Decline Crunch 10
Repeat



Day 4 Inner Outer Thighs, Shoulders, Oblique Ab Work
Squat jumping jacks 20
Side lunge with side leg raise 10 each side
Close stance plie squat with overhead press 10
Side raises front raises 15
Oblique crunches 20
Side jackknife 20
Russian Twist 10
Repeat
If you do not have weights avaliable to you
2 15 oz soup cans can replace them.

Workout that butt ;)



High Hip Thrusts
Lie on your back, arms next to your sides, with your knees bent and feet flat on the floor. Raise your heels off the floor and maintain them that way the entire time. Slowly raise your butt and hips as high as you can and squeeze your butt as hard as possible.
Do two sets of 20.



Skydiver Hip Extensions
Lie on your stomach with chest pressed up against the floor and face resting on your hands. Bend your knees so that your calves are perpendicular with the floor, your feet are together, and parallel with the ceiling. Lift your knees off the ground and press your feet towards the ceiling as high as you can squeezing your butt the same way as the last exercise. Do two sets of 15 on each side.



Hydrants
Get on your hands and knees like a dog. Make sure your back is neutral, that means flat, not arched and not rounded. Raise one leg to the side (maintaining it bent) so it's completely parallel with the floor. Squeeze and slowly lower back down. Do two sets of 12 on each side.



Kneeling Hip Extension
Get on your hands and knees like the last exercise and remember to maintain your back neutral. Extend one leg back and up without arching your back. Squeeze up and high as you can and lower back to starting. Do two sets of 10 on each side.



Cardio Workouts

20 minutes of one of these should help you burn close to 300 calories.



Treadmill Walking Workout
Begin with the following settings:
Manual program
20 minutes time
3.0 incline
3.0 mph
warm-up at these settings for 2 minutes then continue with the following:
minute 3-6 increase incline to 12.0 and speed to 3.2 mph
minute 7-10 decrease incline to 7.0 and increase speed to 3.6 – 4.0
minute 11-14 decrease speed to 3.2 mph and increase incline to 15.0
minute 15-18 decrease incline to 7.0 and increase speed to 3.6 – 4.0
minute 19-20 decrease incline to 3.0 and maintain speed at 3.6 – 4.0
cool-down at the machine setting for 2-5 minutes



Recumbent Bike Racing
Begin with the following settings:
Hill program
20 minutes
level 5-6
Warm-up by pedaling at 50-60 rpm’s for two minutes.
Then increase to level 7-8 and pedal at 80 –90 rpm’s for the remaining 18 minutes.
Your goal is to maintain your heart rate at
 75-85% of your target heart rate for the
 remainder of the workout.
If it becomes too difficult decrease
one to two levels for 1 minute to
 recover then increase again to higher level.
 Never go below the 80-90 rpm’s.
Cool down for two minutes.



Not one for exercising?
Try these.

• 272 calories cleaning the house (vigorously)
• 207 calories washing the car
• 306 calories waxing the car
• 374 calories mowing the lawn
• 204 calories painting indoors
• 408 calories shoveling snow

• 30 min. of bowling or ballroom dancing burns 102 calories
• 30 min. of gardening burns 136 calories
• 60 min. horseback riding burns 272 calories
• 30 min. of miniature golf or frisbee burns 102 calories
• 30 min. ping pong burns 136 calories
• 1 hour of square dancing burns 306 calories

Extreme Ab Circuit

Leg Raises with Abduction
Lie face up on the floor with your hands under your butt. Raise your legs up with feet together so they're perpendicular with the floor. Maintain your legs straight throughout the entire exercise. Take 5 counts to lower legs until they're 3 inches from the floor. Open your legs as wide as possible without arching your back then close and raise back up to starting. The key is to lower as slowly as possible. Do one set of 12. Keep your legs up in the air on the last rep and continue with the next exercise.



Legs Straight Up Crunches
With legs straight up in the air and feet together, place hands behind your head and raise your shoulders off the floor by contracting your ab muscles as hard as possible. Make sure you're looking straight up at the ceiling and that your chin is not digging into your chest. Your hands should only be holding your head up and not pulling up so you should feel this strictly in your upper abs and not in your neck or shoulders. Do one set of 20. On the last rep keep your hands behind your head and continue with the next exercise.



Double Crunches
With hands behind your head, bend your knees to form a 90 degree angle so your calves and feet are parallel with the floor. Roll your hips in so your knees are coming towards your chest at the same time contract your abs and lift your head and shoulders off the floor. Be sure your elbows stay out and that you're lifting by contracting your abs and not pulling your head forwards with your hands. Do one set of 15. On the last rep maintain your upper body in the crunch position and continue with the next exercise.

3 Count Bicycles
Maintain your head and shoulders off the floor throughout the entire exercise lifting as high as possible without pulling on your head. With legs bent 90 degrees extend one leg straight out parallel with the floor switch legs switch again and hold for a brief second. You will be holding every third rep and contracting your abs extra hard as you hold it. Do one set of 10.

Decline Crunches
Hook your feet under a sturdy surface or a decline bench. Place your hands behind your head and sit up tall with chest up and shoulders back. Slowly lower your upper body half way to the floor then raise back up to starting. Only lower as far down as you can while still maintaining proper form (chest up and shoulders back). If your back starts to curve or your chin starts going in your chest you are going back to far. The key to this exercise is maintaining proper form even if that means only lowering a few inches. On the last rep stay down at the half way point and do quick partial crunches limiting your range of motion from the half way point up about 2 inches. It's a very small distance but you will feel it intensely after doing all of the above exercises. Do one set of 15 plus one set of 10 partials.

[002]

Low calories anyone?

Practically no calories

Celery Sticks
Lettuce
Cucumber
Green peppers
mushrooms
cauliflower
broccoli



25-30 calories

1 small tangerine
1/2 cup of watermelon
1/4 of a cantaloupe
1 small tomato
1 medium carrot
1 cup of popcorn
12 pretzel sticks



35-40 calories

1 medium peach
1 medium nectarine
1/2 a grapefruit
1/2 a cup of skim milk
1/4 cup of plain yoghurt
1/2 a small banana



50-60 calories

1 small apple
1 small orange
15 grapes
12 cherries
1 cup of strawberries
1/4 cup of cottage cheese
4 small shrimp



Ever feel in need of an ice-cream kick?

Try the Ice cream alternative:
Make sugar-free jell-o but instead
of adding a cup of cold water to the boiled mixture,
add a cup of skim milk
 then freeze it,
30 calories per serving.
 3g carb,
4g protein,
0 fat.



160 calorie Nachos!

13 wheat thins (or 15 bite-size baked tostitos) - 90
shredded skim mozzarella (one cheesestring) - 60
two tbsps of salsa - 10

Space the chips out & make sure they're all covered with the cheese. Pop into the microwave until the cheese melts.
Add some salsa & pop back in to heat it all up!



Do you ever get those chocolate cravings?
Well these might help.

Use 1 or 2 low cal cookies, smoother on a little chocolate sauce and microwave for 5/6 seconds. They have that crunchy chocolatey taste.
& only 60 calories each.[depending on cookie choice]

Sachet of low cal hot chocolate
dd a little boiling water like a 1/3rd of the cup
then add two tsp of granola/small handful of cereal. stir it in.
You can put it in the fridge/or eat it hot.



How about some Low Calorie brownies?

3/4 cup Splenda
1/2 cup flour
1/2 tsp baking soda
2 eggs from egg beaters (or use egg whites or reg. eggs)
1 tsp vanilla
2/3 cup applesauce (unsweetened)
1/4 cup cocoa powder

preheat oven to 350 deg. mix all ingredients in a bowl. spray a 8X8 in pan with PAM. pour brownie batter in. Bake at 350 deg for 30 min. let cool before cutting. cut into 8 equal squares. enjoy.

makes 8 brownies
each brownie has:
54 calories, 0.5 gm fat, 10 gm carbs, 3 gm protein.



Dinner time

Stir Fry

1oz thinly sliced onion (12 cals)
1oz thinly sliced red pepper (7 cals)
2oz thinly sliced mushroom (12 cals)
1oz chopped broccolli (10 cals)
1 quorn fillet (47 cals)

Spray a hot pan with oil
[spray oil, 1 cal per spray]
&& cook for 2-3minutes
88cals.



Fat free omelette

First spray off spray on a frying pan.
Cut up garlic,shalottts,onion and green pepper
(they burn fat)
cook them.
Add 1 Small carton of egg beaters[egg whites]
Cook till done.
Add fat free cheese, melt, flip and eat.



Tuna/Tomato Fry mix thing

Take 25g tuna,
mix it with a little bit of tinned tomato juice
and then put in some
onions and green peppers...
fry it all together
80cals.
you can have it on pita breads, or crackers.



Low Cal Pizza

- Half of pita pocket (split into two) = 60 cals
- canned crushed tomato (take the "sauce" part on top) = 30 cals
- your choice of toppings:
low-fat cheese (feta, mozzarella, parmesan, etc)
few tbsps of tuna (packed in water) = 20 cals
veggies (mushrooms, peppers,etc) = 20-30 cals

Take one side of the pocket and on the inside, spread the tomato sauce generously. Add cheese on top if desired, tuna/other low-cal protein source, and all the low-cal veggies you want

Pop that baby in the oven. (275 for 10 mins or until nice and hot). Cut into quarters if you like, but you can have the whole thing!

Choose your toppings wisely and you've got a nice mini pizza for 110 calories



[001]

+ Drink at least 8 glasses of water a day.
It keeps you hydrated.
it has 0 calories
& is good for your skin.



+If you're not fasting,
try eating small amounts of food
throughout the day.
This keeps your metablism up
meaning you burn more cals.



+In order to loose
you MUST exercise.
You're body does not start burning cals
until you've worked out for 30 mins.
It also beats off cravings.



+Make a plan of what you intend on consuming
the day before.
This way your meals are planned
& you're less likely to snack.



+Keep inspiration pictures with you
& look at them when you're craving.



+Try not to eat after 8pm.
You're metablism slows down at night.



+Make a thinspiration scrapbook.
Fill it with pictures & quotes
maybe some low-cal recipes.
It'll keep you occupied.

HIDING YOUR ED

+Don't bring up the subject of food.
have excuses ready for why you're not eating.



+Don't show off your weightloss
until you're at your ultimate goal.



+Keep any thinspo books
and diarys out of anyone elses reach.



+If you live with parents/friends/boyfriend
avoid eating any meals with them.
say you've eaten at work or school
or arrange to be at a club
around meal times.



+If you plan to purge
turn the shower on, this will hide any noise.



+After purging do not brush your teeth.
Brushing forces the bacteria into your teeth.
Try using a strong mouth wash instead.



+Wear make-up to hide bad skin
and dark eyes.

POPULAR FAST FOOD

MCDONALDS

Hamburger 280
Cheeseburger 330
Quarter Pounder 430
w/ cheese 530
Big Mac 590
Big'N Tasty 540
w/ cheese...590
Filet-O-Fish 470
Crispy Chicken 550
Chicken McNuggets(6) 290
Fries:
--small 210
--medium 450
--large 540
Chef Salad 150
Garden Salad 100
Croutons(1pkg) 50

Sauces
BBQ sauce(1pkg) 45
Sweet'N Sour sauce(1pkg) 50
Honey Mustard(1pkg) 50
Ceasar(1pkg) 150
Ranch(1pkg) 170
1000 Island(1pkg) 130

xPurityAnaTipsx

*´¨ )
¸.·´¸·´¨) ¸.·*¨)
(¸.·´ (¸.*
UPPER BODY WORKOUT
*´¨ )
¸.·´¸·´¨) ¸.·*¨)
(¸.·´ (¸.*


Oblique Crunch
Work your lower abdominals with this exercise that will flatten your stomach.
Directions:
1) Lie on your back with your knees bent, feet on the floor. Position your knees about 6 inches apart.
2) Lifting your back off the floor about 6 to 8 inches, reach your hands to the right side for 3 seconds. Rest.
3) Now, reach to the left side.
4) Repeat, doing 10 reps. Build to 25 reps.
If your neck hurts, hold it with your hands, with elbows bent. Keep arms open, not crunched at the ears.

Stomach Crunch
Here's the classic, performed by athletes for centuries.
Directions:
1) Lie on your back with your hands behind your head, elbows bent and open to the ceiling.
2) With legs bent at the knees and feet firmly on the floor, sink the small of your back into the floor and raise up, so that your shoulders leave the floor.
3) Repeat for 25 reps. Build to 100 reps.

Raised Leg Crunch
This exercise has cardiovascular benefits in addition to strengthening your abs.
Directions:
1) Lie on your back with your right leg fully extended. Your left leg should be bent at the knee, foot on the floor.
2) Place your hands behind your head with elbows bent, taking care to keep your elbows open to the ceiling.
3) Lift your head slightly off the floor while lifting your right leg 2 feet off the floor. Keep your leg straight as you lift.
4) Repeat for 10 reps. Then switch legs. Build to 25 repetitions.

Toe-Touch Crunch
Work your abs and strengthen your thighs with this exercise.
Directions:
1) Lie on your back with your arms extended behind your head and knees bent, with toes touching the floor.
2) Keeping your right knee bent, lift it while bringing your left arm up and out to touch the right toe.
3) Alternate, bringing right arm up to touch left toe.
4) Keep the non-moving leg firmly on the floor.
5) Repeat for 10 reps; build to 25 reps.
Tip: If your neck hurts, modify the exercise by holding your head with your hands and lifting it up towards the ceiling for each repetition. Continue to alternate legs.

Bicycle Toner-Pickup
This familiar exercise tightens the abdominals and has a side benefit, too: It strengthens the thigh muscles.
Directions:
1) Lie on your back with your legs in front of you.
2) Prop yourself up by positioning your arms at your sides with your hands at your side or under your lower back or buttocks for back support, elbows to the floor.
3) Alternate legs. First, bring your right knee toward your chin, then lower it to the floor. Then, bring your left knee forward and do the same.
4) Do a minimum of 10 cycles to start, building to 50 cycles.
Variation: For a tougher workout, keep your feet closer to the floor.

Tricep Extenders
Slow and steady wins the race with this exercise, designed to strengthen the back of your arms.
Directions:
1) Stand up with your body leaning slightly forward but your back flat and your abs pulled in tight.
2) Grasp each weight over the top, palms pointing down.
3) With your right elbow bent, lift your arm back so that your arm is almost completely straight. Hold, then release your arm slowly back down.
4) Repeat for 10-12 lifts. Then exercise the other side.
5) Do two sets of 10-12 lifts, building to 3 or more sets as you feel stronger.
Variation: Increase the heaviness of weight.

French Curls
Loose arm flesh gets a quick tightening with this exercise that benefits the triceps, or back of the arms. Be sure to hold the weights tightly so they don't fall.
Directions:
1) Sit on the floor with your legs crossed. Sit up tall with your back straight.
2) Hold the weights so that your palms are in. Extend your arms over your head, with your elbows slightly bent.
3) Holding your upper arms still, slowly bend your elbows so that your hands lower to shoulder level. Do not let them dip further back behind you.
4) Raise the weights back up to the starting position and repeat, doing two sets of 8-12 reps each. Rest for 15 seconds between sets.

Push-Ups
There's a reason the phys-ed teachers always made us do these. They work. You'll strengthen your pectorals (the chest muscles) and your anterior deltoids or shoulders, plus, of course, your triceps.
Directions:
1) Kneel on a mat or towels with your ankles crossed and your hands out in front of you, square with your shoulders.
2) Keeping your back straight with your abs tight and your head parallel with your back, slowly bend your elbows and lower your chest to the floor.
3) Straighten your elbows and return to the starting position.
4) Repeat, doing two sets of 8-12 reps each. Rest 15 seconds between sets.

Bicep Curls
This exercise strengthens the biceps, or the front of your arms. As you improve, lift heavier weights.
Directions:
1) Sit on the floor with your legs crossed. Sit tall.
2) Using an underhand grip, hold the weights at the sides of your body with your arms straight.
3) Bend your arms, bringing the weights toward your shoulders.
4) Hold the position for a few seconds, then return your hands to your sides. Keep your elbows close to your body throughout the movement.
5) Repeat, doing two sets of 8-10 reps each. Rest for 15-20 seconds between sets.
Variation: Work one side, then the other.
Tip: Keep the movement tight and controlled. Don't swing the weights or you will lose the full benefit of the exercise.

Front Lateral Raises
Your delts, or shoulder muscles, get the workout with this exercise. You'll feel it in your upper arms, too.
Directions:
1) Stand with your feet shoulder-width apart, back straight, knees slightly bent. Be sure to stand straight.
2) With your hands holding the weights, palms down, place your hands in front of your thighs.
3) Slightly bend your arms, then lift the weights up to your shoulders.
4) Return to starting position, completing two sets of 8-12 reps. Rest 12-15 seconds between reps.
Variation 1: Work one arm at a time.
Variation 2: Start instead with your hands at your shoulders and lift the weights over your head, then lower to your shoulders and repeat.

Upright Rows
This exercise benefits your upper back. You'll feel proud as your ability to hold heavier weights and do more repetitions increases.
Directions:
1) Stand with your feet wider apart than your shoulders. Your abs should be tight and your knees should be slightly bent.
2) Hold the weights with your palms facing in.
3) Inhale as you lift, raising the weights so your elbows are parallel to your shoulders and your elbows are bent fairly tightly.
4) Hold the weights in position for a few seconds, then slowly drop your arms to the starting position and repeat. Try for 2 sets of 8-10 reps each. Rest for 12-15 seconds between sets.
Variation: As you get stronger, use heavier weights.

Upper Back Firmer
Lifting light weights in short repetitions is a great way to strengthen the upper back and shoulders. Move slowly, and do not swing the weights.
Directions:
1) Sit in a chair, each hand holding a 1-pound weight at the side of your body. Lean forward so your chest is pulled close to your thighs.
2) Slowly lift your arms straight out to the sides, your pinkies up.
3) Squeeze your shoulder blades together. Return to the starting position and repeat the movement. Complete 2 sets of 8-12 reps each, building to more sets with more repetitions.
Variation: As you get stronger, use heavier weights.

Back Strengthener
This exercise strengthens the extensors, muscles that tend to be underused and weak at the base of your back. It also strengthens and tightens your buttocks muscles.
Directions:
1) Lie on your stomach with your arms folded in front of you and your chin resting on your arms.
2) Lift one leg up about 4 to 6 inches off the floor. Plant your hips and pelvis on the floor as you do the lifts.
3) Hold for a count of 10 seconds. Then switch to the other leg, holding for a count of 10.
4) Repeat for 5 times on each side.
Tip: When lifting each leg, tighten your buttocks and be careful not to arch your back.
Variation: Shorten the amount of time you hold each leg up but do more repetitions.

Back Stretch
Often known as a toe touch, this exercise wakes up your spine and helps release tension in the back and neck.
Directions:
1) Stand with your feet shoulder-width apart, knees bent and arms relaxed.
2) Tuck your chin in to your chest and slowly roll down until your hands reach the floor. You knees should be soft, not locked.
3) Let your body hang loosely forward from your hips. Hold for 10 seconds.
4) Slowly roll up to an upright position -- one vertebra at a time. Repeat 10 times.
Tip: Move slowly. You'll get maximum benefit if you stretch into the exercise.
Variation: As you get stronger and your leg muscles lengthen, bend your knees a little less. Also, try touching your fingertips and even the palms of your hands to the floor.






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LOWER BODY WORKOUT
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Inner Thigh Press
Get to know your adductors or inner thigh muscles with this exercise.
Directions:
1) Stand with your feet together and hold a sturdy chair with your hand, for balance.
2) Hold your body and back straight and tighten your abdominal muscles.
3) With your right leg flexed, move your right leg in front of your left. Squeeze your inner thigh as you move your leg, using a slow and controlled movement. (Leg swinging won't give you any workout!)
4) Return your leg to the starting position and repeat, doing 8-12 lifts. Then rest and repeat.
5) Turn around or move the chair to the other side of your body and repeat the exercise with your left leg.

Inner Thigh Leg Lift
This exercise tightens the adductors, the inner thigh muscles. The stretch is also good for your body overall.
Directions:
1) Lie on the floor on your left side, making sure that your head, shoulders and hips are all aligned. Prop up your head with your left hand and place your other hand, relaxed, in front of you for support.
2) Bend your right leg and place it on the floor in front of you.
3) Slowly raise your left leg off the floor about 8-10 inches (higher as you get stronger). Try to keep the leg straight, toes flexed.
4) Pause at the top of the movement and hold, then lower your leg back to the floor.
5) Do 8-12 lifts on the left leg. Then relax and do another set.
6) Turn onto the other side and repeat for two sets with right leg lifts.

Leg Lift
This easy exercise will get you started on a great butt-tightening regimen.
Directions:
1) Find a sturdy chair and position it in front of you, with your hands holding the top of the chair back.
2) While standing straight, lift your right leg back behind you, keeping the leg straight. Then bring the leg back to the floor.
3) Repeat with your right leg for 10 repetitions. Then continue with your left leg.
4) After one repetition on each side, do another full set. Build to 5 reps of 10 on each leg.
Variation: To build stronger thighs, too, bend your knees slightly while doing this exercise.

Plies
Here's a dancer's exercise that strengthens both your buttocks and the tops of your thighs.
Directions:
1) Stand straight, with legs about 18 inches apart. Squat down, then rise, returning to a full standing position.
2) Keep your knees positioned directly over your feet; try to keep them from falling to the center.
3) Keep your heels squarely on the floor and keep your buttocks firmly tucked under you with your back straight and perpendicular to the floor.
4) Repeat for 10 repetitions, building to 50 reps.
TIP: For a deeper workout, squat all the way to the floor; your heels will leave the floor.

Squats
This exercise starts out easy, but you'll feel the strength you're building as you add reps.
Directions:
1) Stand straight, with legs about a foot apart.
2) Bring arms forward straight out in front of you as you squat.
3) Keep buttocks tucked underneath you and feet firmly on floot.
4) Repeat for 10 reps, building to 50 reps.
Tip: As you build endurance, try to deepen your squats.

Reverse Lunge
Ready, set, lunge. This great exercise builds flexibility and is a great prep before jogging or biking.
Directions:
1) Stand straight, with your legs about a foot apart.
2) With hands at the waist, bring the right leg back into a knee bend. Then come back to a standing position.
3) Repeat with the left leg.
4) Do 10 reps, building to 50 reps.

Butt Lift
This is a great tush-tightener that also adds flexibility in your lower back.
Directions:
1) Lie on your back with your knees bent, about 6-8 inches apart, and your arms at your sides.
2) Lift your buttocks off the floor, keeping your back straight.
3) Repeat for 25 reps, building to 100.
Variation: For even tighter glutes, tighten your buttocks as you lift it off the floor.

Saddlebag Slimmers
You can do this exercise standing alone, holding on to a chair, or gripping your kitchen counter for support. It tones your outer thighs.
Directions:
1) Stand up straight, and lift your right leg out to the side. Then lower it.
2) Repeat 10-12 lifts, then turn around and repeat with the other leg.
3) Try not to lean as you do the exercise.
Variation: Add a light ankle weight as you do the exercise.

Outer Thigh Press
You'll feel your upper legs growing stronger and your cellulite lifting away with this simple exercise.
Directions:
1) Stand with your feet together, your left hand on the back of a sturdy chair for balance.
2) Your back should be straight and your abdominals tight. Don't allow your body to lean as you do the exercise.
3) With your right foot flexed, slowly lift it out to the side, then lower it. The movement should be slow, tight and deliberate.
4) Repeat for 8-12 lifts with your right leg. Relax for a few moments and repeat.
5) Then switch legs, after turning your body around or moving the chair to the other side of your body. Do two sets of 8-12 lifts.

Outer Thigh Leg Lift
This exercise produces quick results, giving you stronger and more shapely thighs. It's also easy to do while watching television or relaxing on a carpet.
Directions:
1) Lie on the floor with your left side down. Your head, shoulders and hips should all be aligned.
2)Bend your left leg, putting your right hand in front of you for support and balance.
3) Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, then lower your leg. Repeat for 8-12 reps. Relax and repeat.
4) Then, turn around or turn over onto your other side and do two sets of 8-12 reps on that side.
Variation: Rather than lifting your leg, move your top leg forward and backward slowly. You will feel a slight burning as your body gets used to this movement.

1. Eat breakfast! This gets your metabolism going. ( I prefer not to because it makes me eat all day, but if you can do it and stay in control, go for it!)
   
2. Stay Focused on you goal.
   
3. Eat as slowly as you can. It takes your body around 30 minutes to realise it's full. Chew until the food dissolves in your mouth.
4. Become a vegan or vegetarian.
5. Eat in front of a mirror naked.
6. Count to 100 if you're having a craving. Hopefully it will go away.
7. Put your fork down between every bite.
8. Never eat past 7 pm.  
9. Wear nail polish to hide the discolouring in your nails from lack of nutrients.
10. Take anti heartburn pills if you're really hungry.  They neutralize the acid that builds up and makes you hungry.
11. Keep a bin near you when you eat. If you feel you are going to over eat, throw the rest of the food away.

Everytime you are about to eat something ask yourself "Do I really want that food more than I want to be skinny?"

say to yourself "Do i really want to be fatter than i already am? " 

When having cravings drink a couple glasses of water and count to 100 and it should go away.

Take daily vitamins.

Drink really cold water (burns calories.... really, I've researched it.. you have to drink lots though)

Get sleep (more than 6 hours). Decreases your appetite 15%

Never eat anything bigger than your fist.

Try staying occupied and out of the house as much as possible.

If you eat 500 cals a day for a month and exercise you will lose about 20 lbs.

Drink green tea, it increases your metabolism.

Make sure people see you eating when you do eat (just spit it out when you know they have seen you).

When hungry or craving look at pro ana sites or pictures of thin models or go for a long walk.

When eating, eat slowly, put your fork down in between bites and take a sip of water in between bites.

When taking a shower or bath massage your body; it is proven it tones muscles.

When hungry buy low fat/lowcal hard candies to suck on.

Eating 100 cals 4 times a day is better than eating a 400 cal meal.

Eat veggies and fruits

Exercise.

Visit ana sites as much as possible, they are the best for motivating you and support.

Make a exercise routine and if you eat, you have to do double amount.

Don't worry if you plateau, we all do.. just make sure that you get right back on track.

Walk around the house in your bra and underwear when no one is home, everytime you pass a mirror your reflection will help curb your desire to eat.

When you feel tempted to eat go into the bathroom and stand in front of the mirror naked, see how much you want to eat after that.

An occasional binge doesn't hurt, in fact it's quite beneficial if you have reached a plateau (stopped losing weight). Your body will think you have stopped starving yourself, and you will drop at least a pound overnight! Just don't binge too regularly!

Don't believe what others say about you.

Look at pictures of skinny girls daily and become like them.

Drink as much water as you can. If you feel like you are going to explode, drink more.

Go to the mall and try on clothes two sizes two small for you so you will be motivated to not eat and to fit into them.

Don't cry.

You

are

stronger than

you

think.

Benefits of Caloric Restriction

Oxidation - the buildup of too many free radicals in cells - may explain the benefits of caloric restriction. Experts believe that mitochondria are the major source of free radicals. Mitochondria are tiny "factories" inside cells that make adenosine triphosphate (ATP), a chemical that powers a wide range of cellular activities.

It's not clear why reducing caloric intake should reduce the amount of free radicals produced in cells, but it is suspected that free radicals are part of the more general story of aging.

Aging is a reduction in the amount of order in living systems, which require a high degree of order. More energy, in the form of more calories, creates more disorder (which scientists call entropy). It is believed that caloric restriction slows the energy flow through our body so we "disorder" (i.e. age) at a slower rate.

In other words, fewer calories leads to fewer free radicals, which means you age less quickly.

Eating for Fat Loss

There are several classic feeding studies, both in animals and in humans, that have shown the same results: animals and humans who are restricted to a few large feedings or meals per day have more body fat than those who eat freely throughout the day. Skipping meals, especially breakfast, is a recipe for gaining body fat as studies have also confirmed that those who skip breakfast tend to be fatter. Here are some key reasons for eating smaller, more frequent (and nutritious) meals and snacks:

• Eating every 3-4 hours increases the body's production of heat, caused by the digestion and absorption of food (thermogenesis), which increases the metabolism of the body.
  

• Smaller, more frequent meals help the body use fuel more efficiently than large, less frequent meals. Protein is used more efficiently, and this helps preserves the body's lean muscle, which increases the body's metabolic rate and calorie needs.
  

• Eating frequently, should signal the body to stop eating because it is satisfied. A regular supply of food, spread out throughout the day can help control appetite, which can prevent overeating. This regulation of food intake can help people who are prone to overeating episodes, so that overall, fewer calories are consumed with more frequent eating.