Weight Loss Basics

BMI (Body Mass Index)

To figure out your BMI, you divide your weight (in kilos) by the result you get when you take your height (in metres) and multiply it by itself.

<15 = emaciated

15-17.5 = considered anorexic

17.5-18.5 = underweight

18.5-25 = healthy weight range

25-30 = overweight

over 30 = obese

Or you could use an online BMI calculator, such as www.nhlbisupport.com/bmi

Pounds to kilos ~ 1 Kilogram=2.205lbs

* 1 pound is 3500 calories. You must burn that many cals to lose a pound, and consume that amount to gain one. Though if you resrtict your daily cal intake by too much, your body goes into starvation mode, and holds on to everything. This means it might take less than 3500 calories to make a difference.

Think the Victoria Secret Models are hot? 

Their average measurement is a 34B bust, 25inch waist and 34inch hips

Height Weight Chart

Height Healthy 15% Under 25% Under 35% Under

5'           100      85                75                    65

5'1"           105      89                78                68

5'2"           110      93                82                71

5'3"           115      97                86                74

5'4"           120     102                90                78

5'5"           125     106                93                81

5'6"           130     110                97                84

5'7"           135     114               101                87

5'8"           140     119               105                91

5'9"           145     123               108                94

5'10"   150     127               112                97

5'11"   155     131               116              100

6'           160     136               120              104

Average Sizes:

average model 5'8" - 5'11" 120 lbs 34-25-34

average woman 5'4" 138 lbs 37-29-40

*If Barbie was a real person, she'd have a 91cm bust, 46cm hips, which is the equivalent of a size 12 bust, size four waist and size eight hips - not exactly average! But even Barbie has come a long way since her early days when she came complete with a set of scales at 110 lbs (49.5kg) and a diet guide that said, "How to Lose weight: Don't Eat"!

Ketosis

This is a stage in metabolism occurring when the liver has been depleted of stored glycogen and switches to a chronic fasting mode during long periods of starvation. Some people deliberately get their body to this stage as a diet eg. low carb diets like Atkins. 

1 gram of carbohydrate = 4 calories

1 gram of protein = 4 calories

1 gram of fat = 9 calories

Watch the weight fall off

All right so all three of us are fasting, today is almost over and I am holding strong! One of use cheated (K) but she is working really hard to get the calories off to make up for it and will try much, much harder... I decided to make thinspiration pics. you know like the reason ones? Yeah. 

Woohoo lol going to workout some more and than work on the images, I will probably either make it into a YouTube video and show you or just upload them as separate pics. I don't know yet :) 

REMEMBER THAT I LOVE YOU ALL!!!

Stay hungry!<3

Fasting Challenge: Want to join me?

Hey guys, guess what? I have one friend for sure doing it, and one I am still trying to convince to be strong and do it, the third friend is already extremely skinny and doing it as well. PLEASE JOIN US!! What is it you ask? Ah well I shall tell you! We are all 3 fasting starting today, April 22, 2012 until May 12, 2012 that is 3 solid weeks of no food only water. We will also be working out to make weight loss even faster! Please, it will be so much fun to know others are doing and it will help keep me and the others motivated as well as yourself knowing there are other people suffering through the same hunger pains, and food cravings. That there are others who have not eaten in x amount of days either :) 

TIPS WHEN FASTING: 

• Use a calender circle the start/end dates and mark the days as you go for motivation. 
• Tell others you are fasting and need someone to whine and complain to when craving/hungry
• ProAna buddy,  ProAna buddy,  ProAna buddy
• Make sure (if you can) you tell whoever your living with that you will be on a water fast for the next 3 weeks
• Workout constantly, I know that sounds stupid and you are sick of hearing it but the faster you lose weight the less you will have to fast! 
• Have a list of busy things before you start
• lower your calorie intake to 100 or less up to a week before you start water fasting, it makes it easier on you and there will be less hunger pains
• Drink lots of water, by day 4/5/6 your mouth will be dry,dry,dry but do not eat just drink! 
• ONLY WATER, no gum, no juice, NOTHING this is called a fucking fast for a reason.

4/21/12

All right so as a fast fact if you want to be in ketosis and eat do the Atkins diet (phase one but in stead of two weeks do it for 3).

Now...I decided I am starting my damn fast again tomorrow, screw eating, screw hunger, screw everything! I am so sick of being weak, so sick of falling prey to disgusting food! Fasting for 21-28 days is the best thing you will ever do for your body, it is so great in fact doctors recommend you do it about 3 times annually! Spread out of course. I only lost 10 lb in the past 5 days because I did not workout because uhm duh I was not eating. Now I will work out all Cardio, I will beg my mother and sister to take me to gym or park to go running with me because this will not work. I am done. No more playing around, I have my mind set, I am determined, and I have will power of fucking steel. Try and tempt me with a cookie now! 

Sorry I am just very, very pissed off with myself right now and am only posting because I am nauseated and can't work out so I am waiting for a bit. 

Ketosis, let me tell you at first it sucks but dammit get a hold of yourself and just do it! Food is not worth it and I can't tell you how it feels to not eat, the high you get... it is amazing and there is nothing and I mean nothing like it, even eating today after 5 days of starving was NOTHING compared to the emptiness I felt... 

I am serious, get off your lazy ass and do it. 

And here is your motivation.

This??

Or do You actually want to have a fucking heart attack every time you try to button your pants?

Ahhh...she finally got her fat rolls tucked far enough into the pants so she could button them... Look at her face.. the ugly fat BITCH! This is what you will turn into if you eat!! Fast Fast Fast my pretty darlings, Ana will love you for it.

He'll be BEGGING for you to come back to him!

Summer is coming whether you get your ass in shape or NOT!

Carpe that fucking Diem

Carpe Diem - Seize the day~

So get skinny, get a hotter guy and make that bastard fall to his knees

GET OFF YOUR ASS!!!

To be able to say that and fucking mean it!

And always, always remember: IF YOU EAT, IF YOU CHEAT ,YOU WILL ALWAYS BE REMEMBERED AS THE FAT ASS COW THAT COULD NEVER DO ANYTHING EXCEPT EAT.

I feel awful..NEW MEAL PLAN!

Day 5 and finally in ketosis and I give up, not so much give up as I was just very sick of wanting food all the time, I am thinking it will be easier to have a series of short mini fasts as it will be easy to accomplish and such. I had Spanish rice with chicken and tomatoes diced up in it (very healthy), and then  a cookie... not so healthy but I'll work it off today. Alright so here is my proposal: 

Sunday: Fast

Monday: Balance Bar

Tuesday: Fast

Wednesday: Edamame (soy beans) 

Thursday: Tuna (stored in water) Nothing added

Friday: Fast

Saturday: Fast

That is my meal plan and I will follow it for the next week or so and then I will make a new one, I am trying to test my theory, by changing up my meal plan and what days I fast and what things I get every week (this week: starting tomorrow, all protein week, next week dairy, next week veggies, next week fruit; etc.)

Also I am totally just not going to stick to a routine and focus ALL my energy on Cardio!

KeToSiS

Ketosis, further known as "Starvation Mode".

All right so I realized something after extensive research: When you reach Ketosis depends on a LOT of things! It depends on age, weight, activity level, how you've been eating up to a week before you started, and how much water you are ingesting. Ketosis will not happen in a mere 24 hours, don't fall for that, the fastest way to get into ketosis is if you do a strict water fast. OK, so ketosis will happen in no shorter than 3 days as that is the typical day for most to enter it, however it can take any where from 4 to 6 days also! I did not reach Ketosis until Day 4 (yesterday) and did not reach full ketosis until today (day 5) so beware!

Here are a list of symptoms:

Early Stages

Ketosis symptoms change depending how long you've been in the state. In the early stages of ketosis, the symptoms may be a bit unpleasant. However, as your body adapts to the presence of ketones in the bloodstream, symptoms lessen and change. Early ketosis symptoms usually last for several days or up to a week in some people. This typically continues until the body is used to burning fat instead of glucose. After the several days, the levels of ketones in the body will lessen, but that does not mean you are no longer losing weight. It simply means your body has found a balance and is no longer producing excess ketones.

Early stage symptoms include the following:

• Tiredness or fatigue
• Headache
• Feeling thirsty all the time
• Dry mouth
• Ketosis breath

(which smells vaguely fruity and not terribly pleasant)

• Metallic taste in the mouth

(particularly on the back of the tongue near the molars)

• Weakness
• Dizziness
• Nausea or stomach ache
• Sleep problems
• Cold hands and feet
• Frequent urination

Ongoing States

As your body adapts to ketones, your symptoms may change or abate altogether. If you are using ketosis strips, your urine may still show ketones present, although probably in far lower concentrations. This is nothing to worry about. The amount of ketones in your urine does not correlate to the rate of weight loss.

As your body adapts to ketones, you may notice the following:

•  
• A "buzzed" feeling
• Increased energy
• Normalized urination frequency
• Better sleep
• Euphoria
• Clear thinking

Sometimes low-carb dieters never seem to reach ketosis, or at least never have the urine test strips indicate excess ketones. This could be because exercising has used up the excess ketones or the urine is diluted from drinking a lot of water. This doesn't mean these people aren't burning fat, just that they aren't registering as technically being in ketosis.

Fasting: Day 4

God, definitely think I am in ketosis now, today is definitely the transition my stomach burns, I have abdomen pain, starving, craving and water is not filling me up or hydrating me any more. Nauseated, head ache... and there is a fucking huge chocolate chip cookie in the gosh dang freezer dammit! I want it like I have never wanted food before, the smell of it almost satisfies my hunger....BAH!

Buying some Ketone Test Strips to pee on (attractive right?) and hopefully it will come out positive and I can verify that I am in fact, in ketosis!! My mom congratulates me on my weight loss, I feel lucky and  unloved all at once! Yay me right? Well cramping from period and my mouth is so-so dry, I am hoping the dryness is from the Ketosis we shall see!!

Fasting: The different kinds!

How long it takes to enter Ketosis:

(water-fasting)

48 hours - women (2 days)

72 hours - men (3 days)

Results can and will vary depending on activity level and what workouts you do

*by adding a high-impact workout, you will lose more*

(KEEP IN MIND: the fasts are not in order by rating) 

Water Fast:

• Lasts: 1-5 days
• Description: During this fast you may not have any food or liquid except water.
• Rating: 5/5
• How much do you lose: Up to 1 pound a day
• What to expect:  This diet is your best bet if you want to lose weight very quickly. It is best to weigh yourself in the morning as all the water you drink will affect your weight (this usually lasts for a day). 
• Warning: it is best to do this fast 7-10 days, day 3 will be the hardest, after day 3 you should begin to see a lot of results.

Fruits and veggies fast:

• Lasts: 5-10 days
• Description:  During this fast you can only eat fresh fruits and vegetables, nothing dried and nothing like trail mix. You know what fresh fruit and vegetables are, no need to spell it out.
• Rating: 3/5
• How much do you lose: You can expect to lose around 1 pound every two days
• What to expect:  This is yet another fast that is for people who need to lose weight pretty quickly, you can see better and faster results if you do Cardio workouts as well as workouts that help metabolism (Cardio does this as well as burns fat)

Short-Term vs. Long term Fasting

• Lasts: Can last up to 28 days. This fast should not be continued for longer than 28 days.
• Description:  Fasts should not be performed longer than 28 days, most last no longer than 21.  Long fasts (42+ days) are unnecessary, and dangerous.
• Rating: 5/5
• How much do you lose: Results vary
• What to expect:  Results happen between 3-5 days or more, 7-14 days for best results. The benefits and results from days 14-21 are brilliant. However, days 21-28 are nothing short of a regeneration of the body, it literally erases years of aging.
• Warning: Hunger pains are at their worst on day 3, do not at any time during water/starvation fasts should you eat as you will have to start all over at day 1 again.

Medium-Term Fasting

• Lasts: Between 28-42 days
• Description: Same as long/short term fasting
• Rating: 5/5
• How much do you lose: results will vary
• What to expect:  amazing results, especially on a 35 day fast

Fasting and Ketone Bodies

After the third day of a fast, the body begins to make ketone bodies in the liver (Enters ketosis). In the absence of food (Energy), Ketone bodies are produced by the body as an alternate energy source. Normally, ketone levels in the blood are less than 0.2mm. After several days of fasting they approach 3.0mm, and steadily rise thereafter. Importantly, never eat, even an extremely amount of food during a fast. This will quickly shift the body out of ketosis, back to its normal metabolism of glucose (food), decreasing ketone bodies, decreasing growth hormone and increasing hunger.

Fasting and Hunger Levels

The only challenge to fasting, and a challenge for many it is, is completing the first 1-5 days. During days 1-5 hunger levels can fluctuate from average, to well above average many actually experience their greatest hunger on day 3 (Just prior to ketosis, when both blood sugar, and ketone body levels, are lowest). After day 3, hunger levels noticeably decrease. After day 5, hunger levels, and the "desire" for food in general (So strong initially), dramatically decrease. After day 10, hunger levels, for the most part, are non-existent. 

Fasting and Energy Levels

During days 1-5, energy levels can fluctuate from average to well below average (Feeling light headed, at times, is not uncommon). During days 5-10, energy levels very noticeably improve after day 10, with sharply elevated levels of both growth hormone, and ketone bodies, energy levels are tremendous, as is mental clarity. 

Fasting and Weight Loss

Expect (in general) to lose 1 pound each day of fasting!

Fasting and Starvation

Contrary to what many people believe, fasting is not starvation. During the fast, the body is breaking down the non-essential tissue (Fat) for energy while conserving essential tissue. Starvation, is the point where the body has used up all of its non-essential tissues (Reserves), and begins to break down its own essential tissues. This point (The point of starvation), even for the average individual (Of normal weight), takes quite some time to reach (Some 42 days or more). 

Fasting and Severely Restrictive Diets

Prolonged, severely restrictive diets are extremely unhealthy, in many cases, even life threatening. Unlike fasting, the body never completely enters ketosis (A fundamental process in sparing essential tissue from breaking down). The result, severely restrictive diets cause the body to lose a much greater percentage of lean body tissue (Essential tissue) than a complete fast. Over time (Once body reserves become dangerously low), lean body tissue (Essential tissue) eventually become used as an energy source. Prolonged, severely restrictive diets are essentially just a slow form of starvation. 

Fasting and Calorie Restriction

Calorie restricted (10-30%) diets are extremely healthy. Unlike severely restricted diets, the bodies energy (Food) needs are restricted just enough to result in sharply elevated levels of growth hormone, while eliminating the need to break down essential tissues. 

Recommended Fasting Schedule

Definitely include short-term fasting (1-28 days) into your schedule. Your body will begin to literally "grow younger" before your eyes, especially, after day 10. 

##Discipline and Determination##

Suppressing hunger (During days 1-5), one of life's greatest drives, is not easy for most! Eliminating food (During the fasting period), one of life's greatest pleasures, is not easy for most! However, those that have the discipline, and determination, will have tremendous to extreme healthy benefits awaiting them! 

No Pain No Gain

With the exceptions of days 1-5, particularly day 3, fasting is not nearly as difficult as one might imagine (In fact, after day 10, quite pleasurable). Remember too, exercise (Discussed next), also associated with some degree of self-sacrifice to promote health, pales in comparison to fasting in terms of health benefits. In fact, one could perform 1-3 annual (14-28) fasts, or calorie restrict (10-30%), never exercise again, and achieve a state of health that no form or amount of exercise could ever accomplish.

**For more information please visit: http://anatown.webs.com/**