Chase, 24, they/them. BPD. SW: 285 CW: 277 UGW:130Florals, sex, depression and tea. NSFW, triggers and all that. ~~~~~~~~~~~~~~~~~~~ **This is a vent blog. I do not condone self-harm or eating disorders. Please seek help if you are in need.**
Ok y’all so I stumbled across this website today and it has become my holy grail. It makes a timeline of weight loss if you stick to a strict calorie intake and stick to your excersise schedule. ALSO DOESNT YELL AT YOU FOR PICKING A LOW INTAKE thought I’d share this tidbit with my beautiful rexie buddies but please please please remember to stay safe, reach your UGW and recover.
Read this: I don’t mean to promote anything this is for everyone that asked me to come back with tips, these are remakes of my last ones! Please help me by liking and sharing and remember you can be skinny and healthy! Follow me on snapchat for day to day snaps more and better tips and help and to be friends @aothexie (Snapchat)
Enjoy,
Remain Healthy!
Drink a full glass of water before you eat and then sip a full glass
between bites, you’ll get full much faster. Remember it takes 20
minutes for the brain to realize the stomach is full.
Eat denser food because it feels like more. Light and fluffy foods
compact in your digestive tract and you will feel hungry soon after.
Take out only the amount of food you plan to eat and don’t allow seconds.
Think before you eat. Don’t eat while distracted (TV, etc). Stop and
consider if you really want to eat that then consciously give yourself
permission.
100-calorie meals is better than one 400-calorie meal.
Never eat anything bigger than about a cup, your stomach will expand
and you’ll get hungry more. If you need to, eat more frequently, not
bigger amounts.
Slim-Fast and other “healthy” bars and shakes have more carbs and
calories than in the meal they’re intended to replace. Stay away.
Drink at least a glass of water every hour. It’s better for weight
loss to sip throughout the day than to chug a full glass (except before
eating, in which case it can make you eat less, or make you slightly
nauseous so you don’t want to eat at all). Try keeping a water bottle
somewhere you’ll see it a lot, like every 10-20 minutes, and take a
drink from it every time you see it/notice it.
Drink up to a shot of apple cider vinegar before eating, it’s
supposed to minimize fat absorption. Also speeds metabolism and can help
curb cravings. Drinking more than a shot causes a vague nausea which
helps suppress appetite.
Ice or gum are good food substitutes. Celery works too if you’re really hungry.
Use small, dark colored plates. Dark blue or black makes you eat
less, and smaller plates and utensils cause you to take smaller portions
from the start.
Make a list of “bad” foods. Periodically, cross one of the list and
pledge to never, ever eat it again. Eventually there will be none left.
Eat in front of a mirror, naked or in underwear if possible. If you
can’t, carry a picture of yourself in a revealing outfit and look at it
when you want to eat. When you have cravings pinch your fat and look at
your problem areas, don’t add to them!
Eat a lot of fiber for digestive health and low calories.
Create a methodical routine for eating. Cut food into tiny pieces,
count your bites and the number of times you chew, set your utensils
down between bites, and sip water between bites. Add other rules or
rituals of your own.
Eat higher-calorie items earlier in the day so you have more time to
burn them off; if you eat late eat light or it will be more likely to
be stored as fat due to inactivity. Try not to eat too late, sleep burns
calories and is a good opportunity to burn fat with little effort. The
body must burn through all digesting food before taking energy from
stored food (fat).
When you go out, take very little money or only enough to buy
whatever non-food item you plan on buying. This will make it harder to
buy food on impulse.
Don’t take bites, either from others’ food or while cooking, as the
calories add up surprisingly fast and you may not realize how much extra
you’re taking in.
Write down everything you eat and its calories. This will make you
think before eating and also make you more aware of how much food and
calories you are actually consuming. You can also write down other
things such as how you’re feeling, who you’re with, place, time, and why
you chose to eat it, this will help you track patterns in your eating
behavior.
Wear a rubber band around your wrist and snap it when you want to eat. Food = pain.
Set a time you cannot eat past. 6:00 or 7:00pm are good choices.
This is especially helpful if you are prone to night binging. Then make a
rule that you cannot eat before 6:00 or 7:00AM, this is like having a
12-hr fast every day.
You shouldn’t eat for at least 3 hours before going to bed. The
extra hours will help burn off the calories. If you eat soon before
sleeping, you absorb more calories due to inactivity and you put on
weight.
Have a peppermint or peppermint tea. Peppermint decreases hunger.
Brush your teeth when you want to eat. The clean feeling and mint aftertaste will put you off food.
Press on your stomach when it grumbles. TUMS also stop stomach growling and have calcium.(5 calories a piece so be careful!)
Carry a list of all the reasons you want to be thin and avoid food.
Look at it when you want to eat to remind yourself why you won’t. Or,
write a new list every time you want to eat. It’ll distract you,
postpone eating, and thinking of the reasons will inspire you.
Cut a ribbon the size you want your waist to be. wrap and tie it
around your wrist like a bracelet. Every time you look at it you’ll be
reminded of your goals. When you’re tempted, take it off and wrap it
around your waist. See how close you are, or how far you have to go, and
resist the temptation.
Always leave at least one bite of food on your plate. This will help
you to be able to stop eating and prevent binges. It will also stop you
from compulsively finishing portions even when you have eaten enough.
Save $1 for every meal you don’t eat, then use the money to buy yourself a non-food present.
Friends will only get in the way. Avoid them until you reach your goals.
Never eat in secret. This is a terrible habit that leads to
compulsive binging. If you wouldn’t eat it in front of all your friends
you shouldn’t be eating it at all! Also if you only eat around other
people they will know that you do eat and assume you eat alone as well,
thus lessening suspicion that you have an ED.
Never eat out of a box or jar. Always eat from a plate or bowl. This
will help you in several ways: You will see how much you are really
eating; you can determine in advance how much you will eat and not go
back for seconds; using a small plate or bowl will make you eat even
less; you can count/measure out an exact serving and know the accurate
amount of calories you are consuming.
Give clothes to Goodwill as they get too big for you. Don’t keep them around “just in case.”
If you live alone, put thinspo and/or reverse thinspo pictures on the pantry and refrigerator. A mirror works well too.
When you have hunger pangs, picture your stomach eating away your
fat, and that what you feel is the feeling of thinness and your fat
burning away.
Coffee is an appetite suppressant. Drink it black or with Splenda or other no-calorie sweetener.
Count your bites, and the number of times you chew them. Plan in
advance how many bites you can have. Then make them smaller or use
smaller utensils.
Paint your nails so you can’t eat until the polish dries. Teeth whitening strips are good too.
Drink water before eating. If you’re still hungry, drink green tea
or broth. If you still need to eat, you’ll eat less than you would have.
Eat low-calorie foods with strong flavors. Sometimes you’re craving
taste, not food. For bouillon, use less water than is recommended.
Peppermints, pickles, peppers, and mustard are good choices.
Do not eat anything unless you know the exact amount of calories in it.
Chew gum while cooking. That way you can’t take bites while it is cooking, and you won’t want to eat it once it’s done.
Keep food out of sight, not sitting out, and stay away from food and the kitchen to keep your mind off it.
Keep a pocket thinspo in your wallet with your cash so you won’t spend money on food.
For sweet cravings, lick a chopstick and dip it into a diet Swiss Miss pack.
Write your current weight on one hand, and your goal weight on the
other. When you go to eat, you’ll be reminded how fat you are, and how
skinny you could be.
The Four D’s:
Distance yourself from food.
Distract yourself.
Delay eating
Decide what your goals really are.
Green tea raises metabolism and is very good for the skin and
overall health. Drink it in the morning to increase metabolism for the
day. Add lemon to make it more effective and to add a detoxifying
aspect.
Hot water with lemon is another good morning drink.
Spicy foods raise metabolism, if you don’t like them you can take
cayenne pepper capsules available in supplement section of drugstores or
health food stores.
Drinking apple cider vinegar is said to raise metabolism, have a few
tablespoons, can also be mixed in water (with lemon would be best) or
used as salad dressing.
Start the morning with stretching to wake up your muscles, the
morning is also the best time to exercise because your body will use
stored food (fat) as fuel instead of food you ate. It also processes
food better throughout the day and gives you more energy if you exercise
in the morning.
Get at least 6 hours of sleep each night, less than this can
decrease metabolism by 10% and increase appetite by 15%. You look better
and feel better when you have more sleep also if you’re sleeping then
you’re not eating!
Keep good posture, it burns 10% more calories throughout the day. You also look better.
Vitamin B6 and B12 raise metabolism and give you energy.
Eating protein increases your metabolic rate by 14%.
——————————————————————————————————————
Fact and Tip
Fact: You can only purge up to 80% of calories consumed. Tip: Avoid
high caloric binges, instead eat things with a greater mass and less
calories. Fruits and veggies are always a good choice. Fact: Carbohydrate
digestion starts in your mouth. Our salivary glands secrete amylase,
which is a digestive enzyme that begins the break down of carbs. Tip:Avoid eating carbohydrates at the beginning of the meal, because you’ll absorb more calories. Save the carbs for desert. Fact: Fat is digested in the small intestines and therefore you feel fuller after eating a high-fat meal. Tip: Eat
the fat first because it takes a long time to digest, therefore you’ll
absorb less calories than eating carbs first. Beware, fat has twice as
many kcals as carbs and proteins. Fact: Laxatives do
not affect calorie absorbtion. Most food and calories are digested and
absorbed in the small intestines and laxatives only affect the large
intestines. Yes, you’ll lose weight, but the weight lost is from water
and fecal matter. Tip: Only use laxatives after a large
meal that you did not purge afterwards, this way you’ll see the real
amount of weight gained instead of the fecal matter gained.
Load yourself with water. Keep your stomach totally full of water at all times! There is less room for food… obviously!
Become a vegetarian! Meat is fat and disgusting!
Fat free chocolate milk is good for sweet cravings.
Set yourself some rules! If you’re a true Ana, you won’t have any problem following them. Ana girls are strong!!
Diet pills, they may be dangerous, but you’re not dieting to be healthy. Being thin is more important than anything!
When you get the urge to snack, clean something, and use lots of chemicals. The smell will curb your appetite
Chew sugar-free gum. It will make you more hungry at first, but later you’ll get nausea.
Don’t ever eat out!
Don’t eat anything you don’t know the nutritional values of!
Tea helps to calm a hungry belly. It soothes and fills you up.
Chew your food untill it dissolves
Drink sparkling water or Crystal Clear, it fills you up more!
——————————————————————————————————————
General Tips and Tricks
*Take vitamin B6 and B12 supplements, they speed up your metabolism
like none other * Purge in the shower, or in the sink when your music is
playing. * If your about to binge, chew some gum, and think of yourself
what obese people look like * Drink a glass of water every hour * Eat
one meal everyday, this will help to prevent binge cravings * Take
caffeine tablets * Smoke when you feel hungry * If you are craving food,
brush your teeth * Eat gum all day * Sleep at least six hours a night,
less than 6 hours stimulates appetite by 15% * When you sit, move your
foot or something, every cal counts! * Tell everyone you’re allergic to
some foods * Hit your stomach when it’s grumbling * Never eat when
people are around * Associate food with feeling sick * Never eat
anything that doesn’t have nutritionlabels * Save one dollar for every
meal you don’t eat, then buy yourself a non food present * Take a bath *
Always take your vitamins * Know when your trigger binge time is and
avoid it * Drink water in stead of eating * Watch fat people eat, and
see how disgusting they are * Listen loud music and sing/scream *
Spinning yourself in circels decreases hunger
——————————————————————————————————————
3 Head Rules
7-7 rule Dinner must be eaten by 7.00 pm. After
dinner no food is consumed until 7.00 am at the earliest. This
is basically the same as a 12-hour fast, meaning, if you live by this
rule for a year, you have fasted a half year! Mainly one should do this
because your metabolism slows down at night, and if you consume food it
will be harder to burn the calories. 3 hour eat/sleep 3
hours must pass between the last time you and and the time you go to
bed. This ensures that you are actively burning calories while the food
is initially digesting, versus, when you are sleeping, when metabolism
slows and you burn fewer calories. Very important because you want to
burn as many as you can! 2 times a dayYou must weigh
yourself twice a day. Once at night before you go to sleep, and once
after using the bathroom in the morning. This is more a self-esteem
booster then anything else. You are always thinner in the morning.
——————————————————————————————————————
4 Week Plan (To start off with Ana)
Here’s a diet plan for those who are still eating way to much! It’s a
4week plan to decrease your calorie intake and increase your exercise
until you’ve reached Ana’s standards.
These are just steps you can follow. No one has to do this strictly
this way. I’ve adjusted the plan also. I don’t want anyone to go cut
themselves, vomit or take laxatives. You’re better off without those
three.
Step 1: (One week)
* Decreae calorie intake to 1000 cals a day
* Read nutritioning labels
* 100 crunches a day
* 2 hours running a week
Step 2: (One week)
* Decrease calorie intake to 500 cals a day
* If eaten more, exercise more.
* 200 crunches a day
* 30 minutes swimming/cycling/skating/dancing a day
* Take weight loss pills
Step 3: (One week)
* 500 calories a day
* 250 crunches a day
* 2 hours running a week
* Take weight loss pills
* 1 hour swimming?cycling/skating/dancing a day
Step 4: (Forever)
* 500 calories a day
* Create control. Reward yourself for every victory.
* 300 crunches a day
* 2 hours skating/swimming/dancing/cycling a week
* Take weight loss pills
—————————————————————————————————————
Distractions
* Go on a walk
* Search for health/nutrition info on the net
* Turn up the music and dance
* Clean your house until everything looks untouched
* Read a book or magazine
* Find out about finances and investing
* Find out enough about a national issue to form a strong opinion
* Do that that you were meaning to do for so long
* Rent and follow a yoga or pilates video
* Express yourself creatively
* Wander and browse trough the library
* Read about the toxins and food that build up in the digestive system
* Start writing in a journal about things besides calories
* Make your own, original, unique website
* Have a movie fest
* Volunteer somewhere
* Get a job
* Master your self description
* Play with your pet, they’ll love you!
* Call your grandparents
* Go to howstuffworks.com and find out!
* Exfoliate your entire body
* Think about your life goals and how you’ll reach them
* Make someone a bracelet or neckless
* Read the newspaper, every word of it!
* Stop procrastinating
* Do some extra credit
——————————————————————————————————————
Anti Binge
Go trough old stuff, throw away everything you never wear/use.
Mop/dust/vacuum/scrub anything, change bedsheets anything. The harder you work, the more cals you’ll burn! Hobby’s
Practice or learn to play a music instrument
Go shopping, you’ll burn cals walking
Go out for a drink
Go trough old photo albums
Make jewellry
Read a book!
Have a beauty day!
Have an extra shower
Take a very long bath
Give yourself a mani/pedicure
Brush your teeth
Eat chewing gum/ drink water
Detox!
Put on very beautiful make-up
Post on an Ana form
Write your thoughts in your journal
Watch MTV, let’s get inspired by all those skinny’s!
Make an ana video/poster/collage/drawing/poem/story/website.. anything!
Think of all the things you’d like to eat, and think of how many calories that are… and how many lbs!
Social Medias:
Snapchat: @aothexie (Follow to be friends, daily snaps and better help) Text me don’t be shy!
Read this: I don’t mean to promote anything this is for
everyone that asked me to come back with tips, these are remakes of my
last ones! Please help me by liking and sharing and remember you can be
skinny and healthy! Follow me on snapchat for day to day snaps more and
better tips and help and to be friends @aothexie (Snapchat)
Enjoy,
Vegetables:
Almost everything, really…
(But I’m listing my favourites ayy)
Napa cabbage: 12 calories/100 g
Lettuce: 15 calories/100 g
Celery: 16 calories/100 g
Cucumber: 16 calories/100 g
Zucchini: 17 calories/ 100 g
Tomato: 18 calories/100 g
Bell pepper: 20 calories/100 g
Spinach: 23 calories/100 g
Cabbage: 25 calories/100 g
Eggplant: 25 calories/100 g
Pumpkin: 26 calories/100 g
Green beans: 31 calories/100 g
Broccoli: 34 calories/100 g
Mushrooms: 38 calories/100 g
Onion: 40 calories/100 g
Carrots: 41 calories/100 g
Questionable -
Potato: 77 calories/100 g
Peas: 81 calories/100 g
Sweet potato: 86 calories/100 g
Fruit:
Watermelon: 30 calories/100 g
Strawberries: 33 calories/100 g
Cantaloupe: 34 calories/100 g
Honeydew: 36 calories/100 g
Peach: 39 calories/100 g
Grapefruit: 42 calories/100 g
Blackberries: 43 calories/100 g
Orange: 47 calories/100 g
Cherry: 50 calories/100 g
Pineapple: 50 calories/100 g
Apple: 52 calories/100 g
Raspberries: 53 calories/100 g
Tangerine: 53 calories/100 g
Questionable -
Mango: 60 calories/100 g
Kiwi: 61 calories/100 g
Grapes: 67 calories/100 g
Fish and meat alternatives:
(I’m pescetarian :P)
Also,
everything here is Questionable™ (except egg whites since they’re
awesome) because stuff with protein is usually packed with calories
IVAR’S:
Caesar salad (no dressing) - 128
Side caesar salad (no dressing) - 80
Kids fish and chips - 280
Kids chicken and chips - 360
Side salad (no dressing) - 37
JACK IN THE BOX:
Grilled chicken salad, no dressing - 250
5 chicken nuggets – 240
4 grilled chicken strips - 250
Curly fries, small – 280
Value grilled cheese sandwich - 330
Hash brown – 190
Mini pancakes – 140
JAMBA JUICE:
Fruit and greek yogurt bowl – 390
Small PB n jealous smoothie – 380
Small green up n go smoothie – 250
Medium green up n go smoothie – 380
Small banana berry smoothie – 280
Medium banana berry smoothie – 390
Small razzamatazz smoothie – 290
Medium razzamatazz smoothie – 390
Small strawberries wild smoothie – 260
Medium strawberries wild smoothie – 370
Small strawberry surf rider smoothie – 320
Small strawberry whirl smoothie – 210
Medium strawberry whirl smoothie – 310
Large strawberry whirl smoothie – 380
Small soy protein berry workout smoothie – 290
Small whey protein berry workout smoothie – 290
Small chocolate protein smoothie – 370
Small acai super antioxidant smoothie – 310
Kids strawberry gone bananas smoothie – 140
Kids blueberry strawberry blast off smoothie - 170
Steel cut oatmeal – 180
Four cheese artisan flatbread – 330
Spinach n cheese breakfast wrap – 240
Three cheese sandwich - 330
JASON’S DELI:
Amy’s turkey, half – 240
Chicken panini, half – 350
Turkey wrap, half – 200
Cup of fruit – 60
Fruit bowl – 230
Baked chips – 100
Chicken noodle soup – 190, 260
Chicken Caesar salad, with dressing, small – 450
Nutty mixed up salad, with dressing, small – 290
Cornbread muffin – 70
Garlic toast – 80
Mixed fruit and yogurt – 70
Carrots – 10
Peanut butter brownie bite – 100
Sugar cookie – 240
Kids mac and cheese – 420
Kids cheese pizza – 470
JIMMY’S EGG:
2 eggs – 170
2 bacon strips – 130
Hash browns – 190
Yogurt – 150
Yogurt with strawberries – 160
Oatmeal side – 90
Oatmeal dish - 380
$ sized buttermilk pancakes – 220
Sugar free syrup - 35
Fruit - 60
Strawberries - 50
Garden salad - 210
JIMMY JOHN’S:
Italian Night Club Unwich (no mayo, no vinaigrette, no onions, no tomato) - 345
Vito Unwich (no vinaigrette, no onion, no tomato) - 275
Vito w/ turkey Unwich (no vinaigrette, no onion, no tomato) - 335
Slim 1 (ham and provolone) Unwich - 185
Slim 5 (salami, capicola, provolone) Unwich - 275
Thinny Jimmy chips - 130
Regular Jimmy chips - 150
BBQ Jimmy chips - 150
JOHNNY ROCKETS:
Grilled cheese – 480
Garden salad (with dressing?) – 280
JUST SALAD:
Caesar salad, no dressing - 360
Buffalo chicken salad, no dressing – 350
Chicken noodle soup – 100-200
Berry wild smoothie – 195
Peanut butter warrior smoothie – 295
Strawberry banana smoothie – 220
KFC:
Grilled chicken breast – 180
Grilled chicken leg - 60
Grilled chicken thigh – 130
Grilled chicken wing - 60
Original recipe chicken breast – 320
Original recipe chicken leg – 160
Original recipe chicken thigh – 270
Original recipe chicken wing - 120
Side Mac and cheese - 170
Mashed potatoes side, no gravy - 90
Biscuit side – 180
Caesar side salad, no dressing – 40
Crispy chicken Caesar salad, no dressing – 350
House side salad, no dressing – 15
KRISPY KREME:
Original glazed donut - 190
Original glazed donut holes, 5 pieces – 220
KRYSTAL:
Small fry – 180
Side salad, without dressing – 70
Small chicken bites – 200
Large chicken bites – 350
LITTLE CAESAR’S:
1 slice hand tossed cheese – 250
1 slice hand tossed pepperoni – 280
1 breadstick – 100
1 cheesy breadstick – 140
Oven roasted wing (1 piece) – 70
Teriyaki wing (1 piece) – 70
Lemon pepper wing (1 piece) - 90
LOGAN’S ROADHOUSE:
Side Caesar salad (without dressing?) – 230
Side house salad (without dressing?) – 160
Side mac and cheese – 290
Side mashed potatoes – 230
Side steamed broccoli – 240
LONE STAR STEAKHOUSE:
Based off of nutritionix.com, no information on site
Baked potato – 230
Baked sweet potato – 330
Fries - 290
Garlic mashed potatoes – 130
Grilled chicken breast – 190
Grilled salmon – 240
Blackened tilapia - 140
Grilled shrimp (5) - 160
Classic dinner salad (no dressing?) - 130
Dinner caesar salad (no dressing?) - 140
Side caesar (no dressing?) - 160
Steamed veggies, no butter – 70
LONG JOHN SILVER’S:
Baked shrimp (3 piece) - 25
Battered shrimp (3 piece) – 100
Popcorn shrimp (snack box) - 210
Baked cod – 170
Battered cod – 190
Chicken tender - 150
Seafood side salad - 150
Seafood salad - 310
1 chicken bite - 60
3 mozzarella sticks - 170
Side Mac and cheese - 150
Rice – 180
Broccoli – 20
French fries – 330
Mac and cheese – 170
Seasoned rice – 170
Side salad, no dressing – 20
Order of funnel cake sticks - 320
LONGHORN STEAK HOUSE:
Half grilled chicken and strawberry salad (with dressing) – 280
Side strawberry and pecan salad (with dressing) – 190
Farm fresh field greens with shrimp – 350
Farm fresh field greens with chicken - 410
Strawberry pecan salad – 190
Redrock grilled shrimp – 240
Hand breaded chicken tenders (lighter portion) – 420
Maple roasted spaghetti squash – 250
Plain Idaho baked potato – 260
Rice – 230
Broccoli – 90
Mixed garden side salad – 100
Caesar side salad (with dressing) - 280
MARCO’S PIZZA:
1 medium slice pepperoni pizza – 250
1 medium slice cheese pizza – 210
Small chicken Caesar salad, with dressing - 240
Small garden salad, with dressing – 300
1 chicken dipper/wing - 60
McALISTER’S DELI:
Garden salad, without dressing, normal size – 310
Grilled chicken salad, without dressing, normal size – 490
Turkey “craft your own” sandwich, with dressing, normal size – 320
Ham “craft your own” sandwich, with dressing, normal size – 380
Baked lay’s potato chips – 130
Baked lay’s bbq potato chips – 140
Fruit – 70
Mac and cheese, side – 220
Steamed veggies – 110
Country white bread (110), grilled chicken breast (110), provolone (50), lettuce (5) sandwich – 275
MCDONALD’S:
4 chicken nuggets – 180
Small fries - 230
Hotcakes - 330
Fruit and yogurt parfait - 150
Fruit and maple oatmeal - 310
Hash brown - 150
Apple slices - 15
Side salad – 15
MOE’S SOUTHWEST GRILL:
Cheese quesadilla - 321
Streaker salad with chicken, romaine, lettuce, and shredded cheese - 280
Chicken caesar wrap (with dressing?) - 330
Small brown rice (create your own bowl) - 280
Small romaine lettuce (create your own bowl) - 10
Small chicken breast (create your own bowl) - 120
MOOYAH:
Side salad (no dressing) – 15
Loaded salad (without dressing?) – 240
Small fry – 380
Small sweet potato fries – 380
MR. GOODSENSE:
Chicken noodle – 148, 296
Italian wheat bread 4” sub - 362
Italian wheat bread 6” sub - 413
Pepperoni wheat bread 4” sub – 416
Pepperoni wheat bread 6” sub – 466
Oven roasted chicken wheat bread 4” sub – 183
Oven roasted chicken wheat bread 6” sub – 233
Oven roasted chicken wheat bread 8” sub – 340
Oven roasted chicken wheat bread 12” sub – 466
Turkey wheat bread 4” sub - 182
Turkey wheat bread 6” sub - 232
Turkey wheat bread 8” sub - 339
Turkey wheat bread 12” sub – 465
NOODLES & COMPANY:
Small spaghetti - 320
Chicken noodle soup – 190, 320
Grilled chicken Caesar, small, with dressing – 250
Caesar salad, with dressing – 170, 340
Sautéed shrimp – 70
Grilled chicken breast – 90
3 cheesy garlic bread with marinara, small – 330
Side chicken noodle soup - 110
O’CHARLEY’S:
Yeast roll – 130
Grilled sliced chicken – 130
Grilled salmon, 5oz – 340
Sante fe tilapia with rice pilaf - 430
Baked potato – 200
Broccoli – 110
Rice pilaf – 160
Sweet potato fries – 280
House salad, side, no dressing - 150
OLD CHICAGO:
Lunch chicken Caesar salad - 254
Full chicken Caesar salad, no dressing - 422
Half chicken Apple walnut salad, no cheese or dressing - 351
Garden salad, no dressing – 106
OLD SPAGHETTI FACTORY:
House salad mix (no dressing) - 15
Spaghetti with rich meat sauce, lunch – 460
Spaghetti with marinara sauce, lunch – 390
Kids/senior spaghetti meat sauce – 350
Kids/senior spinach and cheese ravioli – 310
Kids mac and cheese – 390
Seasoned chicken breast – 310
Small side of broccoli – 240
Applesauce – 40
Marinated diced chicken – 230
OLIVE GARDEN:
House salad, no dressing - 60
Rotini with marinara, lunch size - 350
Mini spaghetti with meat sauce - 280
Breadstick - 140
ON THE BOARDER:
Chicken tostada - 140
Veggies - 50
Kids grilled chicken, no sides - 90
Kids house salad - 10
OUTBACK STEAK HOUSE:
House salad - 110
Grilled shrimp - 271
Small/snack coconut shrimp - 364
Add on grilled shrimp – 172
Grilled chicken, no sides – 312
Grilled salmon 7oz, no sides - 383
Caesar salad, no dressing – 96
House salad, no dressing - 110
Steamed broccoli – 137
Garlic mashed potatoes – 277
PANDA EXPRESS:
Black pepper chicken – 280
Grilled teriyaki chicken – 300
Crispy shrimp, 6 pieces - 260
Mixed vegetables, side – 80
PANERA BREAD:
Steel cut oatmeal with apple chips and pecans – 370
Steel cut oatmeal with strawberries and pecans – 340
Steal cut oatmeal with almonds, quinoa, and honey – 300
Turkey on whole grain, half - 280
Classic grilled cheese on white, half – 320
Ham and swiss on whole grain, half - 370
Fuji Apple chicken salad, half, no dressing - 280
Chicken Caesar salad, half, no dressing – 230
Classic chicken salad, half, no dressing - 160
Chicken noodle soup cup – 110
Chicken noodle soup bowl - 160
Apple - 80
Potato chips - 150
PAPA GINO’S:
Small thin crust cheese pizza slice (from full pizzas) - 170
Medium thin crust cheese pizza slice (from full pizzas) - 230
Small thin crust pepperoni pizza slice (from full pizzas) - 200
Small rustic cheese pizza slice (from full pizzas) - 210
Small rustic pepperoni pizza slice (from full pizzas) - 250
PAPA JOHN’S:
1 medium slice hand tossed cheese pizza – 210
1 medium slice hand tossed pepperoni pizza – 220
5 chicken poppers – 180
1 10” cheese stick - 90
1 garlic knot – 110
PAPA MURPHY’S:
1 slice medium pepperoni pizza – 250
1 slice large thin pepperoni pizza – 200
2 slices classic cheesy break – 220
1 slice scratch made 5 cheesy bread – 210
1 mini cheese pizza – 510
1 mini pepperoni pizza – 590
Ceasar salad, no dressing or croutons – 100
Chicken Caesar salad, no dressing or croutons – 220
Garden salad, no dressing – 190
Croutons - 90
PICK UP STIX:
Grilled salmon salad (with dressing) - 260 for half
Grilled chicken teriyaki w/ veggies - 370 for half
Shirmp w/ veggies - 180 for half
Grilled salmon teriyaki - 290 for half
Steamed rice - 180 for half
PF CHANG’S:
Egg drop soup cup – 40
Egg drop soup bowl - 280
4 handmade shrimp dumplings, steamed – 190
White rice – 190
PITA PIT:
Chicken caesar pita (chicken, bacon, white/wheat pita) - 353
Chicken crave pita (chicken, ham, white/wheat pita) - 361
Chicken breast pita (with white/wheat pita) - 301
Turkey pita (with white/wheat pita) - 300
Black forest ham pita (with white/wheat pita) - 320
Strawberry fields lunch salad (no dressing?) – 410
House salad with bread stick, no dressing – 210
Caesar salad with bread stick, with dressing – 370
Side salad – 40
Mashed potatoes – 210
Broccoli – 50
THAI EXPRESS:
Mango salad - 153
Chicken dumplings, no sauce - 130
Rice – 200
TIM HORTON:
Chicken fajita grilled wrap - 430
Tuscan chicken panini - 420
Grilled cheese panini - 460
Chicken noodle soup - 120
Kettle cooked potato chips - 220
Old fashioned glazed - 270
Old fashioned glazed timbits - 70
Chocolate chunk cookie - 240
Iced capp (chocolate milk), 12oz - 200
Strawberry banana fruit smoothie with yogurt, 12 oz - 170
Hot chocolate, 10oz - 240
Mocha latte, 10oz - 190
TOSSED:
Spinach, greens, roasted chicken, parmesan, and crutons - 255
Spinach, greens, roasted chicken, parmesan, crutons and apples - 271
Spinach, greens, smoked turkey, parmesan, and crutons - 235
TWIN PEAKS:
N/A (No nutrition information found)
VILLAGE INN (calories vary from location):
Egg whites (VIB) - 90
Fruit bowl (VIB) – 30-90 (seasonal fruit)
Yogurt (VIB) - 70
Yogurt with fruit and granola (VIB) - 140
Canadian bacon (VIB) - 60
2 hickory smoked bacon strips (VIB) - 90
2 buttermilk pancakes (VIB) – 170
½ waffle (VIB) - 240
Applesauce (VIB) – 50
Cinnamon apples (VIB) – 110
Oatmeal (VIB) – 260
Sugar free syrup - 20
Chicken noodle cup - 50
Chicken noodle bowl - 110
WAFFLE HOUSE:
Grilled chicken sandwich no mayo - 200
Grilled chicken salad – 220
3 bacon strips – 120
1 egg white – 17
½ waffle – 157
Sugar free syrup – 35
Wheat toast – 60
City ham – 100
Oatmeal – 160
WENDY’S:
4 piece chicken nuggets - 180
6 piece chicken nuggets – 270
4 piece spicy chicken nuggets – 190
6 piece spicy chicken nuggets – 280
Value fries - 230
Apple slices – 35
Grilled chicken wrap, no sauce - 260
Grilled chicken sandwich – 360
Apple pecan chicken salad, half (with dressing) – 340
Garden side salad (with dressing?) – 210
Caesar side salad (with dressing?) - 250
WHATABURGER:
Grilled chicken melt – 390
Hash brown sticks – 190
2 chicken strips – 370
4 chicken nuggets – 320
Apple slices – 30
Fries, small – 280
Apple cranberry salad (with dressing?) – 260
Garden salad (with dressing?) – 160
WHICH WICH:
Turkey lettucewich, small (with bell peppers and provolone cheese) – 208
Ham lettucewich, small (with bell peppers and provolone cheese) – 228
Chicken lettucewich, small (with bell peppers and provolone cheese) – 208
Bacon and egg lettucewich, small – 205
WHITE CASTLE:
Cheese slider – 160
Double cheese slider - 300
Bacon cheese slider – 220
Grilled chicken slider – 180
Small fish nibblers – 320
WINCHELL’S:
Vanilla iced bar donut – 370
Chocolate cake chocolate iced donut – 210
White cake donut with sugar – 260
White cake with vanilla icing donut – 270
Glazed donut hole – 90
Powdered sugar donut hole - 140
YARD HOUSE:
Small kale grilled shrimp caesar salad (with dressing) - 530
Small kale grilled chicken caesar salad (with dressing) - 530
Kids chicken teriyaki - 180
Kids fruit side - 50
Kids steamed veggies side - 25
Kids mashed potatoes side - 120
Kids brown rice side - 90
Kids jasmine rice side - 110
ZAXBY’S:
5 chicken wings, no sauce – 290
House salad, with bread, no dressing – 410
House salad, without bread, no dressing – 260
Caesar salad, no dressing – 380
Fried cheddar bites, side, without marinara – 330
Chicken salad, side, no dressing – 230
Caesar salad, side, no dressing – 220
PICK UP STIX:
Grilled salmon salad (with dressing) - 260 for half
Grilled chicken teriyaki w/ veggies - 370 for half
Shirmp w/ veggies - 180 for half
Grilled salmon teriyaki - 290 for half
Steamed rice - 180 for half
Social Medias:
Snapchat: @aothexie (Follow to be friends, daily snaps and better help) Text me don’t be shy!
You lose half my content and help if you only follow me here
Read this: I don’t mean to promote anything this is for
everyone that asked me to come back with tips, these are remakes of my
last ones! Please help me by liking and sharing and remember you can be
skinny and healthy! Follow me on snapchat for day to day snaps more and
better tips and help and to be friends @aothexie (Snapchat)
Enjoy,
1.
How does a binge usually start for me? Knowing what obstacles you have
helps avoid them. Try making a list to help you identify them. What are
my triggers? Is it stress, certain, emotions or situations? If you are
someone who gets a period, is it coming up? Is there a time of day you
tend to binge at more often? Are there any foods that you often binge
after eating them? Avoid them like the plague. However-
(If
you think that telling yourself you can never have them will make you
want them more, (like you want it because you can’t have it) instead
say, “I can eat that, but i know it won’t end well, so i’m not going to.” Or,
if you trust yourself enough, say that “I can have one serving, (get
how much you’re going to eat, and then put away or get rid of the rest, before you eat any of it) and only at (pick a time or situation, such a certain day of the week, or special occasions.) Also,
saying “I do not,” rather than “I can’t’ eat that,” is more effective,
because you are saying it like it is a part of your identity. Same with
“I need too” or “should do this.” Instead say, “I am going to accomplish
this.” It sounds stronger and more permanent.)
2.
If you can, get rid of binge foods, and don’t buy them. Keep them out
of your home so you don’t have them to binge on to begin with.
3.
If you have been restricting or fasting, try eating more, even if it’s
only a little will help to prevent bingeing. Try to have days sometimes
that you eat more so that you will be less likely to crash and binge. If
you starve your body, it will do all it can to get food to keep it
healthy, because it’s trying to keep you alive. (I know it can be hard
to do, but it helps in the long run.)
4.
If you usually fast or restrict after bingeing, if you binge again try
not to “make up for it.” it might make a stronger impression of how you
feel afterwards and help you not to do it again. Also, fasting or
restricting more afterwards can potentially cause you to binge again.
Just try it, at least once, It might help break the cycle.
5. Try making a meal plan. Stick to it. If
you break it, that’s ok, it’s there to help you stay on track, not law
punishable by death. Structure can help a lot in preventing over eating
or eating bad food. Decide before you are hungry. Similar to how you are
more likely to buy unhealthy food if you are hungry when you buy
groceries. (It doesn’t even have to be for a whole week or month, if you think you won’t keep up with it, try planing only a day, or a couple days.)
6.
Write down reasons not to binge, and or things that will motivate you
not to, or anything else to help prevent you from bingeing. Add pictures
if you want, make it pretty. Whatever helps. Keep it somewhere handy
like a picture on your phone or on your phone in notes, or put it on the
door of the fridge or pantry, in a journal, whatever works for you.
7.
Make a list of things to do instead of bingeing. (this is a good thing
to have somewhere useful too, like the fridge door, ect.)
8.
Now you have a plan in place to help prevent you from bingeing. It’s
like having a first aid kit, you want to have it before you have an
emergency in case you need it. You can use the one that’s on this below,
change or customize it, or make one yourself. Print it out if you want
to. (Seriously do whatever you want with this, you don’t even have to
credit me. Please don’t do something like straight copy and paste this
post and then say you made it though, that’s not ok to do with
anything.)
Ways to Prevent / Stop a Binge-
Ask
yourself how do I feel right now? Am I actually hungry, or am I bored
or emotionaly eating? Am I upset, or lonely? If you keep eating after
you are satisfied, or eating isn’t satisfying you, it’s because food
can’t fill those things in the first place, just physical hunger.
Try
to eat healthy food that is actually nutritious, and avoid sugary foods
or simple carbs to help keep your blood sugar stable.
Try
starting out with something that is healthy and low in calories. If you
want something sweet, start with an apple, it has a good amount of
fiber and will help you feel full.
Don’t
think, “I can just fast/purge/exercise it off, so it’s ok,” if you
haven’t binged yet, or you are already bingeing, because that will
justify doing it repeatedly, and make it harder to stop. If you already
binged, forgive yourself, move on, and don’t let it happen again.
Think of reasons not to binge (or look at the list you have.)
Count to 100, focus only on counting. Still want to binge? Keep counting. Sometimes just waiting can help a lot.
I could just be tired. If that is the case, then try going to sleep.
Do something else, stay busy, you might even forget about wanting to binge.
Drink a big glass of water. Do it now. More if you need to.
If
you are bingeing to avoid something stressful or boring, think of
something nice to do instead. It’s better to be
unproductive/procrastinating and doing something relaxing or enjoyable
than being unproductive and bingeing, (which will only add to your
stress).
Go somewhere there is no food
Think of what you want to binge on, and calculate the calories of how much you think you would eat. Still want to?
Ask someone to help you not binge, to convince you not to.
Be
really dramatic and think of it like “A wild binge has been spotted. I
must defend my children. What weapons do i have? I must kill it.” Or in a
submarine, like, “IMMINENT THREAT DETECTED! *sirens going off* *AAAG
aaGG WEE WOOO WE WOOO* “I AM THE CAPTAIN OF THIS VESSEL! I AM IN CHARGE!
AND WE ARE NOT GOING TO SINK! ACTIVATE EMERGENCY PROCEDURES:” or it
could be a boat or a spaceship, or defending a castle, whatever the heck
you want.
Think
of something nice to do. (Don’t want to do it even though it’s
something you have been wanting to do and enjoy?) think of how good it
will be and why you like it rather than just naming it. Now go do it.
Think about something really gross. Like, disgusting. Then about eating it.
Go brush your teeth instead.
Its
an addiction. Your brain is used to it, and wants to feel the same way
again, it works the same way as drugs, and has the comedown too. Don’t
rely on it to try and feel better. Think of this like trying to get
clean.
Think about something else, anything, try and shut it out of your mind.
DON’T
SAY, “this is the last time, i’ll do it this time, but never again.”
Make last time STAY the last time. Also, just because you start, doesn’t
mean you have to finish it. Put an end to it NOW. it does make a
difference even if you already messed up really bad, every thing counts.
It is never too late.
Log everything you eating during it, it will slow you down, and will show you the calories adding up.
REASONS NOT TO BINGE
I regret it, EVERY time i do it.
I will only feel guilty after. I will not feel any better. I will probably feel much worse.
It is not worth the guilt.
If
there is something you are craving, waiting longer won’t make you want
even more later on, the more difficult decisions you make don’t tire you
out from them, it makes you stronger, it becomes easier. Like exercise.
Make the last time, STAY the last time. You said never again. Remember?
The
first couple of bites are always the best. Food isn’t as good the
longer you’re eating it. Why would you continue eating when it’s not
that good anymore? Will you actually enjoy bingeing?
It is a waste of time, you could be doing something better.
Even if I don’t care now, and don’t think of reasons not to, I’ll definitely think of reasons why I shouldn’t have.
I
could have added more reasons (and other content to this for that
matter) but I wanted to keep this relatively safe for people trying to
recover, or neutral enough for people that only want help with bingeing.
Another side note: I know it may work, but please try to avoid wasting
food, please its really bad to do that.
Social Medias:
Snapchat: @aothexie (Follow to be friends, daily snaps and better help) Text me don’t be shy!
You lose half my content and help if you only follow me here
Me, knowing if I fail there’s a high possibility of paralysis for the rest of my life or falling behind in life and never being able to catch up: mom would be sad
