»»————⚠️Tw⚠️———-««

Height: 169cm

Sw: 75kg

Cw: 68,1kg

Gw: 60kg

Gw2: 50kg

Eat low cal high volume food

Chili flakes

Taste drops ( very yummy with yoghurt)

Diet Coke

Water while eating

Zero drinks

Chewing gum

Eat slowly

Nap’s>>>>

Watch mukbangs

Imagine how you eat the food and gain weight

Look at the cals

Thinspo / fatspo

instead of eating— ⊰

Go for a walk

Draw what you want to eat

Watch mukbangs

Watch super fat vs. super skinny

Write reasons why you want to lose weight

Watch binge videos ( you will be proud of you bcs you don’t binged but the person in the video did)

Play phone games ( uno, subway surfers…)

Eat low cal food with high volume ( like cucumber…)

Look at thinspo / fatspo

Write down the calories of the food you want to eat

Plan your meals for the week

Hang out with friends

Call your friends

Studying

Homework ( if you have any )

Sleep

Listen to music

Clean up your room

Try a new hairstyle

Try new make up

Draw or sketch anything (to example: your dream body …)

Origami

Watch wieiad

Watch mealspo

…

I Hope i could help you. Be careful 🫶

9/19/22

~Breakfast: Red Bull zero = 5kcal

~Lunch: 50g berries + 100g almond milk + 5g crunchy Kellogg’s + 6g bread + 10g yoghurt + 20g cucumber = 97 kcal

~Dinner: Diet Coke = 1kcal

Eaten: 103kcal

Burned: 446kcal

Total: -343kcal

-343kcal / 500kcal ✅

9/18/22

~Breakfast: 2x Weetabix + 75ml almond milk + 40g apple = 79 kcal

~lunch: self made Tuna salad = 124 kcal

~Dinner: /

~Snack: Diet coke = 1 kcal

Eaten: 203 kcal

Burned: 404 kcal

Total: -201 kcal

-201 kcal / 500 kcal ✅

9/17/22

~Breakfast: 190g low fat Greek yoghurt + 50g berries = 137kcal

~Lunch: 100g potatoes + 1egg + 110g tomatoes + 120g cucumber = 197kcal

~Dinner: Red Bull light = 5kcal

~Snack: Diet Coke = 1kcal

Total: 340

Burned: 144 kcal

Net: 236kcal

236/500 ✅

I felt sick today so I couldn't burn many calories :/

7/25/22

Breakfast: Diet Coke

=2kcal

Lunch: 100g spaghetti

100g beans

= 179kcal

Snack: 250 low fat Joghurt + 30 blueberries

= 114kcal

Dinner: Nothing

= 0kcal

Total: 295kcal

Burned: 597kcal

1. low fat Joghurt (38kcal per 100g)

2. Berries

3. Cucumber

4. Soup

5. Mushrooms

6. Protein Pulver

7. Almond milk unsweetened

8. Chicken breast

9. Salad

10. Spinach

11. Protein Pudding

12. Bussy ice

13. Diet Coke

7/24/22

Breakfast:

Protein Pudding + berries

= 234kcal

Lunch:

Bussy ice

= 16kcal

Dinner:

Spinach + low fat yogurt

= 183

Total: 432kcal

Burned: 502kcal

Max. 500kcal

More kcal Need to be burned

Just eat when you‘re hungry

Burn min. 300kcal per day

It doesn't matter what you eat, but overall it has to be under 500kcal

2x per month is cheat day (only if you need)

Min. 1x 24h fast per month

No Butter/Oli