blu

(I worked really really hard on this list, it was originally meant for me, but I thought it could help someone else)

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100ml Coffee…………………………0cal

100ml DietCoke……………………..0cal

100ml Tea……………………………..0cal

100ml Sparkling water…………….0cal

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100g Chard (Acelgas)……………10cal

100g Chinese cabbage…………10cal

100g Cucumber…………………….12cal

100g Celery………………………….15cal

100g Lettuce………………………..15cal

100g Radishes……………………..16cal

100g Zucchini………………………16cal

100g Tomato………………………..18cal

100g Kale…………………………….20cal

100g Asparagus…………………..20cal

100g Green peppers…………….20cal

100g Mushrooms………………….22cal

100g Spinach………………………23cal

100g Eggplant……………………..25cal

100g Cauliflower…………………..25cal

100g Cabbage……………………..25cal

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100g Setas………………………….30cal

100g Lemon/Lime…………………30cal

100g Watermelon…………………30cal

100g Strawberries………………..32cal

100g Melon………………………….35cal

100g Tangerine…………………….37cal

100g Peach…………………………40cal

100ml Milk light……………………40cal

100g Carrot…………………………42cal

100g Grapefruit……………………42cal

100g Onions………………………..42cal

100g Beetroot (betabel)……….43cal

100g Blackberry…………………..43cal

100g Plums (ciruelas)…………..46cal

100g Cranberry……………………46cal

100g Orange………………………..47cal

100g Artichokes……………………47cal

100g Clam (almeja)………………48cal

100g Pineapple……………………48cal

100g Cherries………………………50cal

100g Raspberry……………………52cal

100g Egg whites…………………..52cal

100g Green apple…………………55cal

100g Bean sprouts……………….55cal

100g Blueberry……………………..57cal

100g Pear……………………………58cal

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100g Milk…………………………….60cal

100g Kiwi…………………………….62cal

100g Yogurt…………………………63cal

100g Oysters……………………….65cal

100g Mango………………………..65cal

100g Mussels………………………68cal

100g Octopus………………………70cal

100g Grapes………………………..70cal

100ml Pink wine……………………72cal

100g Green peas………………….77cal

100g Boiled potatoes……………80cal

100g Cod (bacalao)……………..83cal

100g Pomegranate……………….83cal

100ml Red wine……………………85cal

100g Sweet corn………………….86cal

100g Lobster………………………..87cal

100g Banana……………………….90cal

100g Trout (trucha)………………92cal

100g Squid…………………………..92cal

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100g SeaBream………………….100cal

100g Turkey……………………….105cal

100g Fresh tuna………………….108cal

100g Garlic…………………………119cal

100g Crab………………………….125cal

100g Sardines…………………….140cal

100g Rabbit……………………….150cal

100g Whole eggs………………..156cal

100g Avocado…………………….160cal

100g Lentils………………………..165cal

100g Salmon………………………180cal

100ml Sparkling wine………….190cal

100g Wheat bran………………..190cal

100g Duck…………………………220cal

100g Chicken…………………….220cal

100g Whole wheat bread……260cal

100g Toasted bread……………293cal

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100g Raisins………………………300cal

100g Honey……………………….305cal

100g Egg Yolks…………………..322cal

100g Popcorn…………………….370cal

100g Coconut…………………….385cal

100g Sugar………………………..387cal

100g Oats………………………….390cal

100g Mayonnaise……………….390cal

100g Bread crumbs……………395cal

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100g Sugar cookies……………485cal

100g Nutella………………………520cal

100g White chocolate…………540cal

100g Bacon……………………….542cal

100g Dark chocolate………….560cal

100g Milk chocolate……………570cal

100g Almonds……………………578cal

100g Peanuts…………………….585cal

100g Pistachios………………….595cal

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100g Sunflower seeds………..600cal

100g Hazelnuts………………….628cal

100g Walnuts…………………….655cal

100g Butter…………………………717cal

🌱 drink water. if you’re seeing this you probably already know this, but seriously. I drink enough water every day that my pee is literally clear. 🌱 tea def counts towards hydration! I drink mint, green, chamomile, and dandelion usually. 🌱 speaking of tea, if you really struggle with bloating I highly recommend Yogi’s Detox tea. It’s like $4 a box and works for me. I drink it an hour before bed and it does its magic overnight. You can find it in most grocery stores. 🌱 people say green tea helps metabolism. Honestly I’m not so sure about this. I personally take vitamin c in the mornings because 1) it helps my immune system and 2) it does boost your metabolism (acid/citrus both raise your metabolism - why people also encourage grapefruit and apple cider vinegar to lose weight). 🌱 I take complete vitamins almost every day. If you restrict a lot and for a long time, you will NEED vitamins. You want to get thin, but I doubt you also want weak bones, bad teeth, bad nails, bad hair, bad skin, etc. So take your vitamins, please please please. 🌱 I usually eat 600-1000 calories a day, but with exercise and walking I usually net 300-500. 🌱 I try to eat healthy and unprocessed foods. I’m actually a low carb high fat person, but in general try to eat lots of leafy greens and protein and some fruit every day. I usually have some almond butter for breakfast, a salad with chicken and veggies for lunch with a lil dressing, some veggies/fruit for an afternoon snack, and I usually skip dinner. Staying away from carbs - breads and pastas and stuff - also helps keep down bloating in most people. 🌱 vary your caloric intake. Usually during the week I keep my calories down, but on the weekend I allow myself to net more like 800-1000 calories. This let’s you indulge on foods you’d otherwise stay away from - I eat some pizza and ice cream on these days. This can help prevent binges because you know you’ll get whatever food you’re craving sometime in the next week. it also boosts your metabolism, and it keeps your body from getting too adjusted to a consistent caloric intake. People also frequently plateau when their bodies adjust to their intake. This is why some people experience significant weight loss after a binge day. 🌱 fasting can def be helpful - I usually fast once a week just to give my system a break and just eat light foods and liquids. I do try to get at least 200 calories spread out over a day of fasting because that’s what your body needs to keep its metabolism running. I usually burn it all off though with exercise and just walking. Never fast longer than 48 hours - your body will start to eat away at itself for energy when it burns through carbs and some fat. When you do fast, absolutely drink lots of liquids. When you’re coming out of a fast, don’t binge or eat something big. Be gentle on your body and ease back into regular eating with some fruit, veggies, or a small salad. 🌱 PLEASE DO NOT PURGE. it is so, so bad for you. throwing up a few hundred calories is not worth the damage to your body. Please. 🌱 PLEASE DO NOT USE LAXATIVES. not only do they damage your body if you try to use them for weight loss, but they don’t actually do anything for you - the idea that they prevent the absorption of calories is a MYTH. so please don’t use them unless you have to. I have to use laxatives every once in a while because I literally will go weeks without a bowel movement at all, but I always take the proper dosage and I always drink lots of water. PLEASE BE SAFE. 🌱 I try to exercise five days a week and rest on weekends. Usually 30 minutes of cardio and 20 minutes of weights. I do this to help burn calories, up my metabolism, tone my muscles, and to try to prevent muscle loss because of restriction. I always eat a few slices of turkey or ham or a couple ounces of chicken after I work out - your body needs protein to help its muscles and to prevent muscle loss. YOUR BODY DOES NEED REST. Please don’t work out like crazy 24/7 because you will fatigue and wear down your body and you will feel tired and achey 24/7. Don’t be afraid to take rest days. 🌱 I personally have a very hard time eating with other people because I tend to social eat - I eat mindlessly while talking and stuff and go way over. I also have a hard time stopping when I’m full. To help fight this I only spend a short while eating - just one plate usually - and then I try to leave asap before I’m tempted to eat more. I’m a college student, so this isn’t too difficult, but having sweets and random food everywhere in the dining halls is definitely a challenge. Another way I’ve been trying to prevent excess eating is scrolling through thinspo on my phone while I eat. 🌱 if you feel like you’re going to binge - that you HAVE to eat or you’ll go crazy - try to binge on fruits and veggies. I’ve done this a couple times and even though I feel so full and gross afterwards, my actual caloric intake isn’t as bad if it had been pizza or something. Also I love fruit, so I’m as happy to eat it as anything else. 🌱 don’t go to bed starving. I personally can’t sleep on an empty stomach. Scientifically, people have a hard time sleeping on an empty stomach because our brains are expecting food and will stay alert even when we’re trying to fall asleep. Also, your body’s natural reaction when it’s hungry is to go looking for food, and it kind of panicked if it doesn’t get food but you’re trying to make it fall asleep. I usually eat some nuts or a nut butter before bed because they’ll last in my stomach and keep it full, even if it’s not much.

Quick 100 calories:

40 jumping jacks

30 crunches

20 squats

10 pushups

(I can’t do pushups, so I just do 40 more jumping jacks)

Thigh Gap:

10 toe touches

20 lunges

30 squats

40 jumping jacks

50 second toe touch

60 second wall sit

Arms:

5 arm swings

2 burpees

5 bench dips

20 wall pushups

3 burpees

1 divebomber pushup

5 bench dips

5 kneeling pushups

3 renegade rows on each arm

2 inchworms

1 pushup

:30 downward dog

2 burpees

5 arm swings

:30 arm circles (forward and backward)

Butt:

15 front lunges (both legs)

15 back lunges (both legs)

20 squats

30 leg lifts (each leg)

:20 plank

:30 downward dog

15 front lunges (both legs)

15 back lunges (both legs)

Slimmer waist:

30 crunches

30 reverse crunches

30 butterfly crunches

30 bicycle crunches

30 side plank dips

30 other side plank dips

30 Russian twists

Ab work out:

30 jumping jacks

20 crunches

10 vertical leg crunches

20 oblique crunches

30 Russian twists

:20 plank

10 sit ups

20 bicycles

30 scissors

20 vertical leg crunches

10 jack knife sit ups

:20 side plank (both sides)

30 Russian twists

20 oblique crunches

10 sit ups

20 scissors

:30 plank

Slimmer Legs:

20 windshield wipers (both sides)

20 bent side lifts (both sides)

20 leg pushes (both legs)

20 thigh twists (both legs)

:30 leg lift (both sides)

Here’s what I do at the gym:

16 crunches, knees bent

16 crunches, legs straight

16 crunches, legs in butterfly position

8 crunches, knees bent

8 crunches, legs straight

8 crunches, legs in butterfly position

16 crunches, knees bent

16 crunches, legs straight

16 crunches, legs in butterfly position

4 crunches, knees bent

4 crunches, legs straight

4 crunches, legs in butterfly position

2 crunches, knees bent

2 crunches, legs straight

2 crunches, legs in butterfly position

(Total of 138 crunches)

Cardio work out machines are actually best in intervals. It allows more fat to be burned in between intervals while your heart rate is still up.

20 min elliptical

5 min stretch

15 min elliptical

5 min stretch

10 min elliptical

5 min stretch

10 min stationary bike

as alot of you may know alex my partner, me and them made a deal;

FOR EVERY NOTE THIS GETS = ANOTHER DAY THEY WILL STAY ALIVE