ฅ^•ﻌ•^ฅ hiatus.

You’ve heard it a thousand times, but it’s true.  If you don’t eat several hours before you go to bed, you will wake up less bloated.

If you do this several days in a row, you will see your stomach become flatter every morning. 

And your appetite will start to shrink. And your eating habits will be more restricted.

Feel free to add to this! I didn’t include everything out there :)

Drinks 🧋

0 cal - herbal tea 🫖

0 cal - green tea 🍵

0 cal - water flavoring like Mio

0 cal - Diet Coke 🥤

0 cal - pretty much any diet soda

2 cal - Black Coffee ☕️

2 cal - black tea

10 cal - monster ultra (I like paradise and fiesta especially)

20 cal - other sugar free energy drinks

39 cal - shot of sake 🍶

Breakfast (snacks, smoothies, etc)

25 cal - 1 large egg white 🍳

32 cal - 100g Strawberries (~50 cal per cup) 🍓

40 cal - 1/4 c low fat cottage cheese 🦴

42 cal - 1 kiwi 🥝

42 cal - 84 g (1 thick slice) pineapple 🍍

47 cal - 154g (1 c) watermelon 🍉

50 cal - 1/2 grapefruit 🍊

50 cal - 3 oz plain Greek yoghurt

50 cal - 2 tbsp serving powdered peanut butter 🥜

50 cal - 4 oz (120ml) low fat milk 🥛

Meals (mix and match this shit!) 🍴

0-10 cal - serving shirataki noodles 🍜

0-20cal - Broth 🐥

5 cal - 1 c lettuce 🥬

6 cal - 28g (1 oz) pickled onion (do this yourself! So easy! So good on everything) 🧅

7 cal - 1 c spinach 🥗

16 cal - 70g (1 c sliced) mushrooms

17 cal - 1/2 c kale

20 cal - 1 c zucchini 🥒

20 cal - 82g (1 c. cubed) eggplant 🍆

21 cal - 1 tbsp parmesan cheese 🧀

25 cal - whole tomato 🍅

25 - 148g (1 med) bell Pepper 🫑

30 cal - 78g (1 med) Carrot 🥕

30 cal - 116g (1 c) pumpkin

30-40 cal - 1/2 pack or can tuna 🐟

35 cal - 1/2 serving (1.5 oz) cod 🐠

36 cal - 1 c miso soup 🍲

37 cal - 40g shelled edamame

38 cal - 1 c Brussels sprouts

39 cal - 1/2 hard or soft boiled egg 🥚

39 cal - 1/2 serving (42g) halibut (white fish) 🐟

40 cal - 1 c arugula 🥗

40 cal - 186g (10 spears) asparagus

45 cal - 148g (1 med) broccoli 🥦

45 cal - 6 med raw oysters 🦪

45 cal - 3 oz/85g lite tofu

50 cal - 100g (1/2 small-med) sweet potato 🍠

50 cal - 1/2 corn cob 🌽

50 cal - 50g shrimp 🍤

Snacks 🍬

0-8 cal - pickles 🥒

5-10 cal - 1 tbsp salsa

17 cal - 1 passion fruit (18g)

23 cal - 1 tbsp hummus

25 - serving seaweed snack

25 - 1 med bell Pepper 🫑

30 cal - 22 Organic Yogis (okay technically this is baby food but it’s just freeze dried Greek yoghurt and fruit so shut up it’s good) 🍓🍌

30 cal - 300g/1 Cucumber 🥒

35 cal - 1 cutie (small orange/tangerine) 🍊

40 cal - 1 light babybel 🧀

47 cal - 1.5 c Air popped popcorn 🍿

50 cal - 6 oven-baked parm crisps 🧀

50 cal - >1/2 c unsweetened apple sauce 🍎

50 cal - 3 dried apricots 🍑

50 cal - 15 pistachios 🌰🥜

Dessert 🎂

0 cal - Diet Root Beer (I don’t care that it’s a drink! It’s so insanely sweet and it kicks the ass of my cravings. Also, my list my rules. Sue me) 🍺

5 cal - serving Sugar Free Jello 🍮

5 cal - 1 tbsp Hershey’s Sugar Free Syrup 🍫

~14 cal - WHOLE BOTTLE Too Tarts sweet sour spray candy (so a few sprays is just 0-3 cal)

20 cal - 2 tbsp Frozen Cool Whip Lite (seriously, eat this frozen) 🍨

20-50 cal - baked fruit (bake some peaches, apples, etc. and mix with Splenda, cinnamon, etc.) 🍑🍎

23 cal - fun size sweet tart pack

25 cal - no sugar added small outshine popsicles 🍧

25 cal - 1 pack smarties (American) 🍬

35 cal - swiss miss reduced calorie hot chocolate ☕️🍫

40 cal - small Outshine Popsicles 

40 cal - 5 sugar free hard candies 🍬

42 cal - 1 Hershey assorted mini 🍫

43 cal - fat free green yoghurt with sugar-free jam 🍧

46 cal - 2 regular marshmallows

48 - 8 mini Cinnamon Sugar skinny pop Rice Cakes

50 cal - 1-2 squares dark chocolate 🍫

50 cal - 2 Dum dum suckers 🍭

50 cal - ~25 sugar free jelly beans

50 cal - halo top pops (lots of flavors) 🍦

Miscellaneous

0-2 cal - any herb/spice 🌿

4 cal - 1 clove garlic 🧄

5 cal - 1 stick sugar free gum

50 cal - 1/4 container White cheddar seasoning (2 cal per 1/4 tsp) 🧀🧂

50 cal - 10 sugar free mints 🌱

i have this nifty book about nutrition education, and on one page they list approximate number of kilocalories that a person burns during a certain activity. the difference is that they also take person’s weight into account. i decided to compile this mini-guide for most common activities. 

~~~~~~~~~~~~~~~~~~~~~~

FOR WEIGHT IN KG:

multiply the number of kcal by time (in hours) and your weight (in kg). for example: a 70 kg person walking at 4 km/h for 1 hour would burn 3.0 × 1 × 70 = 210 kcal.

walking (3.2 km/h) = 2.5 kcal

walking (4 km/h) = 3.0 kcal

walking (4.8 km/h) = 3.5 kcal

walking (6 km/h) = 5.0 kcal

jogging (7.2 km/h) = 6.3 kcal

running (8 km/h) = 9.6 kcal

running (12 km/h) = 12.5 kcal

house cleaning (for amab) = 3.5 kcal

house cleaning (for afab) = 3.7 kcal

bicycling (9 km/h) = 3.0 kcal

bicycling (16-19 km/h) = 6.0 kcal

bicycling (21 km/h) = 9.7 kcal

volleyball = 5.1 kcal

tennis = 6.1 kcal

football = 7.0 kcal

~~~~~~~~~~~~~~~~~~~~~~

FOR WEIGHT IN LBS:

multiply the number of kcal by time (in hours) and your weight (in lbs). for example: a 150 lbs person walking at 4 km/h for 1 hour would burn 1.36 × 1 × 150 = 204 kcal.

walking (2 mph) = 1.13 kcal

walking (2.5 mph) = 1.36 kcal

walking (3 mph) = 1.59 kcal

walking (3.7 mph) = 2.27 kcal

jogging (4.5 mph) = 2.85 kcal

running (5 mph) = 4.35 kcal

running (7.45 mph) = 5.66 kcal

house cleaning (for amab) = 1.59 kcal

house cleaning (for afab) = 1.68 kcal

bicycling (5.6 mph) = 1.36 kcal

bicycling (10-11.8 mph) = 2.72 kcal

bicycling (13 mph) = 4.39 kcal

volleyball = 2.31 kcal

tennis = 2.76 kcal

football = 3.17 kcal

~~~~~~~~~~~~~~~~~~~~~~

My highest weight vs current/lowest weight

Honestly seeing this makes me feel really good. Like the time I've put into this hasn't been time wasted.

250 lbs vs 150.1 lbs