my fav 4n4 tips + tricks ୨˚̣̣̣୧
eat enough protein + follow the protein absorption rule!!
u burn roughly 8 cals per glass of ice water. this is because u burns cals when getting the water to a temperature at which it can be digested by your body. therefore, drinking 10 glasses of ice water per day burns an extra 80 cals without having to do any work.
always take your meds + vitamins - their cals don't count
when you're ill or recovering from an illness do not fast. when you're sick you'll lose weight naturally, so there's absolutely no need for fasting or restricting - it'll only prolong recovery time
smaller plates = smaller portions = smaller waist
never eat when you're alone. you have so much more control over your eating when you're with other people. think about it: have you ever binged whilst a friend was with you, watching you stuff your face? of course not.
minimize your consumption of sauces + spreads. if the food doesn't taste good without them why are you even eating it?
eat slowly. it takes 20 minutes for stomach to realise you're full
drink a full glass of water before you eat. it'll make you feel fuller quicker
drink either coffee, green tea, matcha or a ginger shot every morning
chew gum to reduce appetite or to stimulate stomach acids after a meal and promote digestion
if you must eat when with friends, opt for anti-bloat foods to avoid that ugly post-meal stomach
to avoid maintaining, ensure you are not constipated. do so by eating plenty of fibre-rich foods. fibre also keeps you fuller for longer!
set up a rewards system and stick to it to motivate yourself!! i'll share my rewards system if anyone's interested, just leave a comment and i'll post it
thinspo is literally such a huge motivator for me. tailor your thinspo to fit your own body type, so that every time you see it you're reminded of what you truly can achieve with the right amount of discipline and hard work. for example, i have a short-ish torso, so i never use girls with long torsos as thinspo. instead, i use people like kate moss and alana champion, whose torsos are, like mine, on the shorter side.
sleep well!!! if u get less than 6 hours of sleep daily, your metabolism can decrease up to 20%, and your body produces more ghrelin - the hormone that's responsible for hunger
if you're ever eating greasy foods such as bacon or pizza (which you should be avoiding anyway) blot them with a napkin to absorb excess oil. it can decrease the food's calories by around 100!
eating whilst standing burns more calories than eating whilst sitting
when sitting, maintain a good posture - it burns cals
on your way home from school/a day out with friends, encourage them to stop for food. order something tiny for yourself - like a small iced tea. once everyone's finished eating, offer to throw away their food wrappers & containers at your house. when you get home, make sure your parents can see you as you throw the trash away - that way they'll think you've already eaten and they won't force you to eat dinner
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