have courage and be kind

cheat days really help, i haven’t binged in a month now. treating yourself one day out of the week won’t make you gain weight.

water weight yes. but give your body 2 days and you’ll recover.

restricting for too long will drain you out physically and mentally, give what your body wants every now and then

ABS

russian twists: these help for a small waist and with lovehandles. i started to do this a week ago and my waist shrunk two inches!

plank: this is also good for your center abdomen. it will tighten your core and is also good for your whole body

crunches: there are different variations to this. all of them work amazing with fast results.

THIGHS AND BUTT

squats: pretty obvious choice. squats help in growing ur booty and toning your legs.

lunges: lunges are effective for your whole leg and streches your muscles as well

leg lifts: these work amazing for when you aren’t in the mood to work out. they help that thigh gap.

ARMS

push-ups: you can modified these. these are good for extra mass.

arm circles: keep them tight and the burn will be stronger. this is super duper simple and easy to do on a lazy day

{no gif sorry}

bicep/tricep lifts: these work AMAZING. but the soreness the next day is a bit much mm

these are just some things that help me after a binge. they might be useful to some of u too!

DO NOT go to the restroom or sink. this will give you the temptation to purge which you shouldn’t

drink water. this will help you naturally flush out the calories you consumed

if you’re tempted to eat, go ahead eat one of whatever. next to you have a water bottle or safe food so that you don’t keep eating more

work out. do it at least 20 minutes after tho

breathe and calm down. it isn’t the end of the world.

But it’s your responsibility to

heal, overcome, & grow from that pain and make yourself happy.

So stop pointing fingers, and blaming people for hurting you. Yes, it might’ve been their fault, but blaming is going to get you nowhere. Stop blaming yourself too. For not having done the right thing, for wishing you could’ve done something differently, etc. Get out of that victim mindset and start taking responsibility for your own happiness, because it’s no one else’s job to “fix” you or bring you happiness.

Your happiness is your responsibility and your responsibility only.