Category Archives: Weight Loss Tips

Skinny girl’s eating habits

You might have read my posts where I say exercise like this… and don’t eat that… but what you are probably wondering is what is it that I eat every day.

I have this routine, where once a month I go to Walmart to stock up. They have good prices and a wide selection. I cook 4-5 times a week, that’s why I need a lot of different ingredients.

Most of my purchases are from the raw meat section. From there I get ground turkey, turkey drumsticks, turkey sausages, pork chops, ground beef, steak, chicken breasts, chicken thighs/drumsticks.

I also get a lot of frozen fish (straight up frozen, not processed), such as salmon, whitting, grouper, flounder, snapper and cod.

I’m a big fan of vegetables, that’s why I get bell peppers, carrots, onions, garlic, arugula, potatoes, tomatoes, cucumbers, lettuce, and radishes.

I’m not a health freak and I do eat candy. I always get a dozen of chocolate covered doughnuts or some éclairs and a lot of chocolate bars. Sometimes I throw in a bag of chips for my salty cravings.

My other purchases include rice, macaroni, milk, cereal, whole wheat bread and boiled turkey breast (for sandwiches), butter and some canned veggies (baked beans, peas, corn, green beans). Canned veggies come in handy when you run out or don’t have time to buy fresh ones.

I come from a country where processed foods are considered the most disgusting thing you can eat. Doesn’t matter if you’re rich or very poor, no one would give their child a prepared meal that comes from a frozen box. The rule is, if you can make it yourself, don’t buy it pre-made. I also like to joke that “cheese is the devil”. You shouldn’t use cheese as a sauce, as in melt it on food. That would mess up your digestion and make you feel stuffed and grose. Put a slice on your sandwich, but don’t cover your chicken with it.

So basically that’s it. I just get a big stack of meats, combine them with veggies and enjoy my homemade dinners. Since raw meet doesn’t stay fresh for more than a couple of days, I buy big packages, divide them into portions, put them into ziplock bags and then the freezer. It’s so much healthier to freeze raw meat than buy a frozen dinner that has a ton of chemicals and preservatives. Every morning I take out of the freezer whatever I feel like eating that day. It defrosts by the time I’m ready to cook. Frozen meat stays good for months.

I have my own recipes, but once in a while I try to make something new. There are cool websites where you put in what ingredients you have and they give you the recipes based on that, such as: Supercook, RecipePuppy, RecipeMatcher, CookThing, etc.

On the weekends I take time off from cooking and go eat at restaurants. I mostly preffer sushi and Asian cuisine. Fish is one of the most nutritious foods you can eat.

8 myths about losing weight

1. I would lose belly fat if I do exercises for abs.

False. You cannot lose weight from a particular body part. Once you improve your diet and start exercising, the weight will come off evenly from the entire body. Sadly so, but it doesn’t store evenly.

2. I overate today, that means I will gain weight.

False. If you’ve been eating properly for weeks and overeat just one day, that won’t change anything. Even if you overeat 1-2 times a month it won’t influence your weight.

two girls jumping

3. If I starve myself for a coupe of days I would lose weight.

False. Your body is made 75% out of water. When you starve yourself for a couple of days, your body only loses water weight, which is very unhealthy and useless. Once you start eating normal again, the weight instantly comes back.

4. I will go on a diet for a while and once I lose enough weight, I will get back to my old eating habits and the weight will stay off.

False. Many people, before going on a diet, don’t think about what will they do after the dieting period is over. Most diets last from 3 days to 2 weeks. After you can’t take anymore of feeling hungry all the time and unhappy because you can’t eat what you love the most, you quit and start eating even more to catch up with what you’ve been missing out on. Diets don’t work and there is no point going on one.

5. If I eat less than usual and don’t exercise I would lose weight.

True. Your weight depends 80% on your eating habits and only 20% on exercise.

6. I would gain weight if I eat fast food and food high in fat.

True and False. To lose weight you need to eat a wide variety of foods every day so your body would get all the vitamins it needs to function properly. You will gain weight is you eat too much of anything. It doesn’t matter if it’s McDonald’s or a low fat turkey sandwich. Eating fast food once in a while won’t make a big difference.

7. I can’t be skinny because I’m big boned.

False. Having big bones is more of an excuse people have to not try to lose weight. If someone calls them fat, they just say “I’m not fat. I’m big boned”. Like Cartman from South Park.

I have an older sister. She is 1/2 inch shorter than me and yet has much smaller feet, hands and narrower shoulders. She just looks small standing next to me. That doesn’t really change much, because we are both very skinny. Even though she has smaller bones, no one would say she is skinnier than me.

Having bigger bones can only make you look more athletic, stronger or taller, but it’s not an excuse to be overweight.

8. Muscle weighs more than fat.

True. Sometimes when you exercise a lot and eat less, you notice that your dress size is getting smaller and clothes more loose, but your weight stays the same or even increases a bit. That can only mean that you lost fat and gained muscle. Although, muscle doesn’t weigh a lot more than fat, so if you gained 10 pounds and don’t feel any smaller or don’t look any more muscular, that most likely isn’t muscle weight.

How to not overeat

The main cause of weight gain is overeating. Many overweight people would say that they never intend to overeat, it just happens and when it does, it’s usually followed my fatigue, sleepiness and laziness. It also makes them feel stuffed and gross.

 When you overeat, it is often because you are preoccupied or involved in another activity such as watching a favorite TV show, rushing to get back to work, thinking about your busy schedule, or engaging in conversation with company over a meal at a restaurant.

All of these actions make you think about everything else in the world except what you are eating. You are surrounded by food and everything looks really good. Next thing you know, you can’t get up from your seat and feel like you need to unbutton your pants. How did this happen? You don’t even remember eating that much. These become the thoughts spinning in your head.

As difficult as it sounds, when you are eating, you shouldn’t let yourself become too relaxed or distracted from the task at hand. Your head needs to communicate with your body. Especially in your earliest attempts to change your eating habits, you need to listen very closely to what your stomach has to say. As I have mentioned in my earlier posts, to lose weight you can eat whatever you want, as long as you eat less of it than you are used to.

You know how much you normally eat. Now conduct an experiment and put on your plate 20% less of the portion that you usually consume. Eat it very slowly and wait a few minutes after you are done, and then ask yourself: “Did I eat so little that I still feel super hungry, and, if I don’t eat anything until the next meal, then would I feel like I’m starving? Be honest with yourself. Are you really going to suffer if you eat a tiny bit less?

Eating 20% less won’t make you still feel hungry, but it will help you realize that you feel perfectly fine without guzzling down the whole plate. Doing this will not only make you less lethargic, but it will also make you feel proud of yourself for eating less and having a good start to your weight loss journey. After a day or two, or whenever you feel that you have mastered this technique, take the next step and decrease the amount of your food by 30% and see how it feels. Still not starving? If you feel too hungry, then go back to your 20%. Remember, that every time you eat something you need to ask yourself this question.

  You also need to have a cautionary and motivating thought in your head at all times, which will help you make your decision.  It could be something like: If I don’t eat more of this I will be losing weight and if I overeat again and won’t lose any weight and feel stuffed, gross and miserable again.  The inspiring thought could be: If I keep eating less, I will lose weight and look fabulous at my school Prom/Class reunion. Think of anything that motivates you.

As you keep doing this, over time your body will get used to you asking its opinion on if its full or not. It will start sending signals to your brain when to stop. This is the secret how skinny people stay so skinny. Overweight person’s body is not used to being asked. It just knows that that person will stuff lots of food into their stomach and only once there is absolutely no more room, the person will stop, while a skinny person’s body is used to being asked all the time and likes to answer before even hearing the question.

How to work out at the gym

skinny girl working out

What to bring: 16 fl.oz. (1/2 liter) of water, a small towel for wiping sweat and an MP3 player if you get bored easily.

Your body loses water every time you sweat. To keep yourself refreshed and to avoid dehydration, you need to keep sipping fluids, in small amounts, as you exercise. Your bottle should be empty by the end of your workout.

How to start. Start your every workout with 15-20 minutes of warming up. The best way to do that is using a treadmill, elliptical trainer, training bike, stair climber or a jump rope. At the end of the warm up, your body should feel warm and starting to sweat. This is how you get into the calorie-burning mode. Calories start burning only after 20 minutes of any workout. When muscles are warm, they get more flexible and prepared for hard work. It’s important to warm up, so you don’t hurt yourself lifting weights or stretching later.

How to work out. If you want to get a cut and toned body, the best exercises to do would be those that don’t require any machinery and where you can use nothing but your own body weight for resistance, like push ups, pull ups, squats, lunges, crunches, etc.

1. When you use machinery, you should also do every exercise very slowly. That way muscles will get the maximum workout. Never use inertia. If you feel that it’s too hard to do it slowly, that means you need to use smaller weights. It’s better to use fewer weights and do more reps, than go fast and heavy. The perfect weight for you is the one that you can do about 15-17 reps with at a time. People, who use weights they can barely lift, end up getting bulky and round, which a lot of times just makes them look fat.

2. Every time after completing an exercise, you need to take a 40-90 second break. That way you will bring your heart rate to normal and gather strength for your next challenge. It is very important not to lie on the floor or sit in one place during your break. When you were doing your exercise, your heart was beating really fast and imagine what would happen if all of a sudden you completely stop what you were doing and your heart had no more pressure to beat fast. Doing this long term might cause serious heart and general health problems or even a heart attack. That’s why you need to gradually bring your heart rate to normal. Walk around the gym. Go from one end to another or just do a circle. If you feel too tired to walk, at least get up and stand in one place while deeply breathing. Don’t wait too long between exercises. If you wait for 5-10 minutes, your body would cool down and your heart would completely relax, making it harder to get back to work again.

How to end a workout. After completing your workout, take 5-10 minutes to bring your body to its default mode. Since your muscles are warm, this is the perfect time for stretching. Start the stretching from your feet and legs, gradually going up to your back, arms and neck. If you don’t have enough time or/and patience for this, at least stretch the muscle groups you were just working on. Stretching will help you relax and your muscles will be less sore the next day.