Monday:
- 50 minutes of dance
- Toning workout
- Hoola Hoop for 35 minutes
- Yoga
- Kick boxing for 10 minutes
- 25 push-ups
- 55 jumping jacks
- 30 crunches/sit-ups
- 99 workout
Tuesday:
- 1 hour of dance
- Toning workout 2
- Yoga
- 20 wall push-ups
- 30 crunches/sit-ups
- 55 workout
Wednesday:
- 45 minutes of dance
- Toning workout
- Yoga
- Kick boxing for 25 minutes
- 38 sit-ups
- 33 workout
Thursday:
- Dance for 30 minutes
- 25 bb
- 65 jumping jacks
- Toning workout
- Yoga
Friday:
- Dance for 1 hour 45 minutes
- 30 bb
- Toning workout 2
- Hoola Hoop for 25 minutes
- Run in place for 35 seconds, run at a nice pace for 30(repeat 20 times)
- 22 workout
Saturday:
- 1 hour of dance
- 25 bb
- Toning workout
- Kick boxing for 35 minutes
- 45 push-ups
- Stretch oddly for 30 minutes
- Hold plank for 1 minute
- 88 workout
Sunday:
- 1 hour of dance
- 45 bb
- Toning workout
- Run in place for 35 seconds, run at an easier pace for 30(repeat 20 times)
- Yoga
- Kick boxing for 15 minutes
- Stretch oddly for 45 minutes
- 35 jumping jacks
- 15 sit-ups
- 10 min aerobic workout
- 55 workout :)
- Squeeze and release your buttock muscles. You may feel very silly doing this but it’s a great way to firm your butt!
- Now let’s work those abs! Suck in your belly, hold for 3 seconds, now release. Do this a bunch of times!
- Try doing some shoulder rolls! Roll your shoulders forwards for a while and then backwards.
- Take a break from typing and now it’s type to work on your arms. Grab 2 books. put on in each hand, lift your arms in the air then lower it to your shoulder and raise it again. Do this at least 10 times, even more. Make sure they’re not too heavy or you can strain your arms.
-When purging, stick your fingers as far down as you can and keep them their until you can’t anymore. This will be hard he first few times, but it’ll get easier after time, unfortunately.
-Eat liquidie type foods that come up easily (ice cream, soup, milkshakes)
-Weigh yourself before purging and after purging to make sure you got rid of everything is a pro ana mia trick.
-If you plan on eating and purging…..Don’t eat chips or meat. Avoid spicy foods and chocolate. Chocolate tastes awful coming up and spicy foods can burn your nose These can hurt to purge
- Don’t go to brush your teeth immediately after purging….Wait to brush your teeth. Brushing right away can help the acid decay your teeth. Garggle water or mouth wash, then after an hour brush. Use a mouth wash or tooth paste that has an enamel protector in it.
-Using the end of a toothbrush can be good for stimulating a gag reflex to prevent your hands being damaged from acid, but it takes long and can often hurt, but many bulimic’s use this method.
-Splash your face with cold water after purging to help reduce redness and teary eyes.
-Always keep q-tips in your bag to clean up any eye make- up that runs while purging, not to mention a little cover up and some blush to retouch up if you are a public purger.
-Always gargle water after a purge, the stomach acid can build up in your salivary glands and make your face swollen (criteria in diagnosing Bulimia that psychologists and doctors look for) This is why so many bulimic’s have the chubby cheek look.
Recommended foods for purging:
-Water
-Frozen yogurt
-Soup
-Juices, smoothies, shakes
-Bananas, other soft fruits
-Yogurt
-Well-cooked soft vegetables
-Oatmeal
-Macaroni and cheese
Not Recommended foods:
-Anything spicy
-Apples
-Chocolate
-Meat
-Anything swallowed in chunks
-Potato, rice, cooked grains
-Anything with small sharp pieces, like popcorn or chips
-Nuts
-Raw crunchy vegetables
-Salad (this is like the most awful thing to do. purge salad. yuck
1. Shake your groove thing. Dance for just two hours and torch 500 calories. (A little air guitar will
burn a few extra calories, too.)
2. Get enough sleep. A lack of shut-eye can make you snack, new research from the University of
Chicago shows. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more
and save about 1,087 calories.
3. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the
University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk.
Together, that’s 527 calories burned.
4. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’
re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save
up to 500 calories a day.
5. Limit dinner guests. Eating with seven or more other guests can make you eat 96 percent more
food, says Brian Wansink, Ph.D., author of Mindless Eating. That’s like doubling your dinner! Dine
with fewer guests to save 500 or more calories.
6. Simple tricks to fill up (with less!). For breakfast, eat two boiled or poached eggs. (You’ll feel fuller
and eat about 416 fewer calories the rest of the day.) Before lunch and dinner, enjoy 1 cup low-cal
soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.
7. Limit salad toppings. A big salad might seem healthy, but all those goodies on top can make it
more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon,
avocado, dried fruit, croutons and vinaigrettes can add lots of calories. Save 500 or more calories
by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled
onions, or mushrooms) and using half the dressing.
8. Don’t clean your plate. Leave 25 percent of your food on the plate at every meal, says weight-loss
expert James O. Hill, Ph.D., author of The Step Diet. If you normally eat 2,000 calories or more each
day, you’ll cut 500 calories.
9. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less—
and save up to 500 calories. You won’t feel any less full, either, researchers say.
10. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to
go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to
the table; leave serving dishes in the kitchen, too.
11. Make a swap. Use 1 cup plain fat-free yogurt instead of 1 cup heavy cream in a favorite baking
recipe. Save 684 calories.
12. Make mine a mini. Check out menus for small versions of great desserts, so you can dodge
calo¬ries and end your meal on a sweet note. P.F. Chang’s Great Wall of Chocolate (designed for
one diner!) is 1,440 calories. The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save
1,290-calories.
13. Ditch that buttered movie popcorn. Yes, the large popcorn at the concession stand weighs in at
a whopping 1,005 calories. Smuggle in your own (microwave-popped, 94 percent fat-free, of course)
and save more than 700 calories.
14. Count your chips (and crackers). No, you can’t eat your snacks from a large bag or box because it’
s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip
confession?) A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to
one serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save
1,120 calories.
15. Step away from the nuts, especially if they’re in a big bowl. The bigger the serving bowl, the
more you’ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but they’re also
high in calories: One handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; three
handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat
pistachios: Two handfuls are just 159 calories, and the shelling will slow down your munching.
16. Skip the whip—or at least size it down. Dessert-like coffee creations can contain as many as 670
calories, with large sizes and options like whipped cream, whole milk and syrups. Craving whipped
cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!
17. Kick the soda habit. A 12-ounce soft drink has about 150 to 180 calories. If you down two or three
a day, you’re getting lots of extra calories. Quench your thirst with water and save as many as 540
calories.
18. Drink sugar-free. A 20-ounce tea with added fruit juices can have 400-plus calories. And
Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180
calories; three of those are 540 calories. Choose sugar-free sips and save more than 400 calories.
19. Skinny up cocktails. Syrups, sour mix, sugary fruit juices and creamy additions turn drinks into
desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club
soda, tonic water, cranberry juice or a squeeze of citrus; or try distilled liquors on the rocks. You’ll
save up to 800 calories.
20. Eat less pasta. One cup of pasta is just 220 calories. But typical dinner portions at restaurants
can be as much as 480 percent larger than that 1 cup, according to New York University research.
That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
21. Get out your knitting needles. An afternoon of knitting can burn more than 500 calories (at a rate
of about 100 an hour).
22. Clean house. Tidy up for 2 1/2 hours and burn 510 calories.
23. Check the number of servings in a dish. The calorie count on the menu for shrimp fried rice may
say 350 calories per serving, but what’s set in front of you may actually contain four servings. Split it
with three friends, and save 1,050 calories.
24. Beware the healthy-food trap. People let their guard down when the menu is full of healthy fare,
underestimating calories by as much as 35 perecnt, research by the Cornell University Food and
Brand Lab shows. You’re also more likely to order drinks, sides and desserts with up to 131 percent
more calories when you have a healthy entrée. Skip caloric sides—a cookie, chips—to save 500-plus
calories.
25. Build a lean burrito—and you’ll save 630 calories. Here’s how:
• Instead of a flour tortilla, order lettuce.
• Instead of cheese, order guacamole.
• Instead of ground beef, shredded pork.
• Instead of black beans, order pinto beans.
• Instead of rice, order corn salsa
• Instead of salsa, order pico de gallo
The reduced calorie options add up to 490 calories—down from 1,120.
26. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save
as many as 550 calories with a 5-ounce size instead of a 12-ounce.
27. Think thin when it comes to pizza. Eat two slices of a medium thin-crust veggie pizza (360
calories) instead of two slices of a large, meaty deep-dish pizza (940 calories) and save 580 calories.
28. Beware hidden oils. Ask to have your food cooked with a little stock instead of oil, or order
steamed or poached entrées: you’ll save 124 calories per tablespoon of oil. Also, have the kitchen
skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per
teaspoon.
29. Order spaghetti with meat sauce instead of spaghetti with Italian sausage and save 560 calories.
Even better: Order mushroom ravioli (670 calories) or pasta marinara (430 calories).
30. Nix that smoothie a day. A large 32-ounce smoothie can have 800 or more calories. That really
adds up if you’re having on-the-go breakfast several times a week. Instead, try a filling lower-calorie
starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518
calories.
31. Help a friend move. You’ll burn more than 600 calories in one hour of carrying boxes and
furniture up and down the stairs.
32. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510
calories.
33. Ice-skate for one hour and five minutes and burn 516 calories. (Or go inline skating and slash
562.)
34. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day
just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the
phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
35. Be the hostess with the mostest. Go grocery shopping for one hour, put away your groceries,
spend two hours cooking a fabulous holiday feast, set the table and serve. Then toast yourself for
the awesome 640 calorie-burn. (A glass of champagne is only about 106 calories, so you’re still
ahead.)
36. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and
trying on clothes can torch 548 calories.
37. Hit the pool. Do one hour of laps or 55 minutes of jogging in the water to burn 500 calories.
38. Stroll your way slim. Spend an afternoon pushing junior from the giraffes to the sea lions at the
zoo (or around the aquarium or museum) and burn 523 calories.
39. Head to a county fair or amusement park. You’ll slash 612 calories in three hours from the casual
walking and standing in lines. (Subtract 105 calories if you have cotton candy.)
40. Play a game of touch football or basketball with your kids for one hour and burn 500 calories.
41. Head for the nearest hill. Go sledding with the kiddos for one hour and five minutes. You’ll burn
500-plus calories.
42. Do an hour of circuit training and you’ll burn 544 calories.
43. Tackle the garage. Clearing out junk for 1 hour and 30 minutes will burn 510 calories.
44. Rake the leaves. Do yard work for 1 hour and 45 minutes and burn 512 calories. (Jumping in the
leaf pile won’t hurt, either.)
45. Kickbox. Sign up for kickboxing and burn 510 calories in a 45-minute class.
46. Go cross-country skiing for one hour and five minutes and sizzle off 516 calories.
47. Exercise at home. Pop in a one-hour aerobics DVD, and finish with 20 minutes of yoga—500
calories, gone.
48. Walk or run a 10K and you’ll burn up to 680 calories.
49. Go hiking. Just one hour and 15 minutes will burn 510 calories.
50. Cut down your own Christmas tree. Hike out, find the perfect tree, cut it, and take it home. Put it
up and decorate it for 1 hour to burn 519 calories.
- Water fasting cleanses the body, as the stored food (fat) is used rapidly and the body simultaneously expels all of
those built up toxins in the body.
- If you are fasting for weight loss and are following a juice or tea fast, a few days on just water will intensify the fast.
You should purchase a tea cleanser to really boost up your loss
- Fasting can clear the skin and whiten the eyes and initiates rapid weight loss with a quick growth of hair and it shrinks the stomach.
- Water fasting is not recommend for a first fast as toxins are released into the blood very quickly. Once again I suggest some type of cleansing tea first or juice fast(buy a juicer for best results.)
- Fasting allows you to have taste appreciation for clean, natural foods, so after your fast juice fresh fruits and veggies and then move onto solids.
- Going on a fast can give you the motivation and the enthusiasm you need to make a fresh start!
Things You’ll Need to really keep food away:
• Fruit
• Sugarless gum to really keep your appetite under control
• Ice chips
• Hoodia Lolly pops
• Lemon Juice
• Bottled Water
1. Eat a piece of fruit—such as a slice of apple or banana each morning. This will give your body some calories to keep you from passing out and getting dizzy. In fact, if you ever feel dizzy during the day, just eat one piece of fruit. Otherwise, don’t eat anything.
2. Drink plenty of water. The water will help make your stomach feel full. Although it cannot trick your brain forever, it will give you a bit of starvation relief. Water will also prevent you from dehydrating, since much of the water that humans consume comes from food. If you add lemon to your water you will cleanse out your liver and detox.
3. Sleep for more than eight hours per day. Your body will be physically drained of energy during starvation mode, so you must give it more sleep than you normally do. Another bonus: Sleeping keeps you away from food.
4. Crunch on some ice chips if you are feeling a hunger craving. This will help you feel as if you are eating something substantial.
5. Chew on some sugarless gum if you want something to “eat” and you have already had your designated piece of fruit. Not only will you get a taste ofsomething sweet, the chewing motion can help you trick yourself into thinking you are eating… If you chew the hoodia gum you will not feel as hungry because this gum is a famine food, it keeps hunger pains away.
6. If you really just can’t take it anymore, try cravecontroller/diet defense mouth spray this will keep hunger away for a couple of hours.
7. Really just can’t go on without anything while trying to “starve yourself ” try a hoodia lolly pop with a glass of water before it and a glass of water after to activate the hoodia which again stops you from feeling hungry and gives you a feeling of fullness and satisfaction of eating.
