Weekly Work Out Plan

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 :)

Computer Work Out!

1. Squeeze and release your buttock muscles. You may feel very silly doing this but it’s a great way to firm your butt!
2. Now let’s work those abs! Suck in your belly, hold for 3 seconds, now release. Do this a bunch of times!
3. Try doing some shoulder rolls! Roll your shoulders forwards for a while and then backwards. 
4. 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.

How to Purge

-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

How To Burn 500 Calories! :D

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.

Fasting Facts

 

• 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!

Fasting Tips

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.

BURN A 100 CALORIES RIGHT NOW :D EASY!

CLEAN FOOD!

EAT CLEAN!

Eating clean is something health conscious people do and body builders. It’s better for your body, health, and diet.

• Stay away from processed foods. If it comes out of a box, don’t eat it. IF it comes from earth go for it.
• Avoid refined sugar (white bread, white rice, white flour)
• The only ingredient in the food.. should be the food itself. 
• No alcohol or soda
• Try to combine lean protein with complex carbs during meals
• Eat fresh fruits and veggies

List of some clean foods:

• Lean beef
• Chicken breast
• Turkey breast
• Fresh fish
• Eggs
• All fruits and veggies.. that are freshed. No canned stuff
• Plain nuts such as almonds and walnuts
• Sugar-free natural peanut butter
• Chickpeas
• Extra Virgin Olive Oil
• Almond Butter
• Flax Seed Oil
• Safflower Oil
• Ezekiel Bread
• Oats
• Brown rice
• Lite cottage cheese
• Egg beaters

You get the idea.

• Try eating every 2-3 hours
• Avoid saturated fats and trans fat. Eat healthy fats
• Avoid all junk food, obviously
• Eat proper portion sizes
• Drink 8 cups of water a day

Benefits:

• Fat loss
• Weight loss
• Increased energy
• Clearer skin
• Shinier hair
• Better sleep
• Increased mental well being

10 Day Diet

Low Calorie Dinners

Low Calorie Dinners!

1. Low Calorie Veggie Pizza

Servings: 8 Calories per serving: 147
What you’ll need:

• 1 mini phylo dough shell
• 3/4 teaspoon fat free tomato sauce
• 3/4 teaspoon minced mushrooms or chopped spinach
• 1/4 teaspoon parmeasean cheese

Directions: 

1. Place unfrozen shell on a toaster oven baking tray.
2. Fill the shell with the tomato sauce and mushrooms/spinach. Sprinkle with parmesan cheese.
3. Broil in a toaster oven until cheese is melted

Super easy and delicious :)
2. Low Calorie Lemon Ginger Tenders

4 servings- 100 calories per serving
What you’ll need:

• 1 t cornstarch
• 1 T soy sauce
• 12 oz. chicken tenders cut into bite sized pieces
• 1/4 c lemon juice
• 1/4 c soy sauce
• 1/4 c chicken broth (fat free)
• 1 t fresh ginger, minced
• 2 cloves garlic, minced
• 1/2 T Splenda
• 1 t cornstarch
• 1 T oil
• 1/4 c red bell pepper in strips
• 
  1/4 c green bell pepper in strips
  Mix 1 t cornstarch and 1 T soy in a bowl. Add chicken and toss to coat well. Put bowl in the frig for 10 minutes. Stir lemon juice, 1/4 c soy, broth, ginger, garlic, Splenda and 1 t cornstarch in a bowl. Heat oil in a skillet on medium high heat. Add chicken and cook 4 minutes then add sauce and sliced peppers and cook 3-4 minutes.
  

 

Low Calorie Lunches

1. Diet Egg Drop Soup
What you’ll need:

• 3 egg whites
• 3 chicken boulion cubes 
• 5 cups water 
• A fork!

Put egg whites into cup, beat lightly with fork. Boil water and boulion for 5 minutes covered, then turn down heat until broth is standing (not frothing or bubbling). Add egg whites then quickly start stirring with fork. Keep stirring for 2-3 mins or until the eggs become clearly defined noodles. For a more concentrated noodle to broth ratio, decrease broth to 3 cups and 2 cubes. Don’t stir with a wisk, the egg tends to wrap itself around the tines, and it’s a bitch and a half to clean.
Technically the serving size is 2.5 cups, but at 60 calories per panfull, you may decide to eat a lot more of it.
2. Low calorie Chickpea And Couscous Delight

Servings: 6 Calories per serving: 91 Total fat per serving: 0.4 grams
What you’ll need: 

• 1 cup of water
• 1 cup uncooked couscous
• 1 (15 ounce) can garbanzo beans, drained
• 2 roma (plum) tomatoes, thinly sliced
• 1 cucumber, peeled and sliced
• 1/4 teaspoon olive oil
• 1/4 teaspoon white vinegar
• garlic powder to taste/liking
• salt and pepper to taste/liking

Directions:

1. Bring water to boil in a medium saucepan. Stir in couscous, and remove from heat. Cover, and let stand about 5 minutes, until liquid has been absorbed. Fluff with a fork.
2. In a large bowl, mix couscous and garbanzo beans. Toss in tomatoes and cucumbers. Stir olive oil and vinegar into the mixture. Season with garlic powder, salt, and pepper

3. Breadless Sandwich
What you’ll need!:

• 2 giant lettuce leaves (10)
• 1/2 medium tomato (12)
• Sliced pickle (10)
• Mustard
• Turkey meat, tofu, chicken whatever for 50 calories worth

Take 1 lettuce leaf and smear some mustard on it, place all the ingredients on it. Put the other leaf on top. Roll it up and eat it ;D
Total - around 82 calories
4. Hot n Spicy Salad
What you’ll need:

• 1 1/2 c shredded lettuce
• A Few Hot Pepper Rings
• 1 tbsp. Salsa
• 1 tsp. Dijon Mustard
• ANY other veggies you want!

Mix together, microwave for 15-30 seconds. Spice is known for boosting the metabolism. 34-45 calories
5. Low Calorie Flat Bean And Cheese Burrito
 Calories: 93.2
What you’ll need:

• One small and thin corn tortilla = 40 cal
• One tablespoon refried beans = 18.2 cal
• One tablespoon mozzarella cheese = 20 cal
• 2 tablespoons of salsa = 15 cal

Spread the beans on the tortilla, top with cheese and microwave it it for about 40 seconds. Top with your favorite salsa and enjoy!!
* You can add onions or lettuce or whatever vegetables you like :)

Cabbage Soup Diet

 

Instructions: Eat as much cabbage soup as you desire for seven days and you can lose 10 to 15 pounds. The recipe varies slightly, but basically includes a variety of low-calorie vegetables such as cabbage, onions and tomatoes, flavored with bouillon, onion soup mix and tomato juice. Each day of the seven-day program has specific foods that must be eaten, including potatoes, fruit juice, many vegetables, and on one day, beef.
Day One: Eat only fruit, all the fruit you want except banana, Drink unsweetened tea, black coffee, cranberry juice and water. Eat as much soup as you like.
Day Two: All you want - fresh, raw or cooked vegetables of your choice. Stay away from dry beans, peas and sweet corn. Reward yourself with a big baked potato with butter for dinner. Eat as much soup as you like, but no fruit for today.
Day Three: Combine days one and two, eat as much fruit, vegetables and soup as you like but no baked potato.
Day Four: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets.
Day Five: You may have 10-20 ounces of beef (300-500g) and a large tin or up to six fresh tomatoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once today. You may eat broiled or baked chicken (skinless) instead of beef. If you prefer, you can substitute broiled fish for the beef.
Day Six: Eat beef and vegetables today.You can even have 2 or 3 steaks if you like, with fresh vegetables or salad. NO BAKED POTATO. Eat your soup at least once
Day Seven: Brown rice, unsweetened fruit juices and vegetables all you want. Be sure to eat your soup at least once to day. No bread, alcohol, or carbonated beverages - not even diet soda

 

Low Calorie Snacks

Low Cal Snacks:)

1. Cinnamon Sugar Toast 

- Ingredients

• I Can’t Believe It’s Not Butter Low Calorie Spread
• 1 slice low calorie wheat toast
• 1 tablespoon of Splenda
• Cinnamon 

Spread warm toast with butter spread. Sprinkle cinnamon and splenda liberally over toast. Have two slices if desired.
Around 45-50 calories a slice :)
2. Pumpkin Spice Bars :)
Servings: 60 Calories: 72
What you’ll need: 

• 18 1/4 ozs spice cake mix
• 2 whole eggs
• 3 tbsps light margarine, melted
• 8 ozs fat-free cream cheese, softened
• 14 ozs fat-free sweetened condensed milk
• 15 ozs pumpkin, canned
• 1/4 tsp salt
• 1/2 c walnuts, chopped

Preheat oven to 350. Prepare a jelly-roll pan with cooking spray and flour; set aside. In a mixing bowl, combine cake mix, one egg, and margarine. Mix until well blended. Press into prepared pan. In another mixing bowl, combine cream cheese, sweetened condensed milk, pumpkin, remaining eggs, and salt. Mix well. Pour over crust. Sprinkle walnuts over top. Bake for 30 minutes, or until filling is set. Cool in pan 20 minutes. Chill.
Cut into one and a half inch bars. * Store in an airtight container in fridge :)
3. Orange Dreamsicle Smoothie

What you’ll need: 

• 3 oz. frozen orange juice concentrate 
• 2-3 packets of Splenda 
• 1/2 cup light soy milk (regular or vanilla) 
• 1/2 cup water 
• 4 ice cubes 
• 1 tsp. vanilla

Blend until smooth. This makes one 85 calorie delicious beverage :)
4. Little CheeseCakes

22 calories!
What you’ll need:

• One low-fat Vanilla Wafer (15) 
• 1 tsp fatfree cream cheese (5) 
• 1/2 tsp splenda 
• 1/2 tsp low-cal jam or a slice of whatever fruit (strawberry!) (2) 

Mix the cream cheese with the splenda until creamy. Spread on the Wafer, top with jam or fruit.
5. Raspberry ‘nana Smoothie

What you’ll need: 

1. 1 cup of soy Milk-100 calories
2. ½ cup of raspberries-30 calories
3. ¼ banana-30 calories
4. 2 ice cubes-0 calories

Blend until smooth. Only 160 calories!
6. Brownie Snack Cake

Makes 16 servings; 106 calories per serving
What you’ll need: 

• 4 egg whites
• 1/4 cup vegetable oil
• 2 teaspoons vanilla extract
• 1/2 cup all-purpose flour
• 1/2 cup sugar
• 1/2 cup packed brown sugar
• 1/2 cup cocoa
• 1/2 teaspoon baking powder
• Confectioners’ sugar

Directions:

1. In a mixing bowl, beat egg whites until foamy. Add oil and vanilla.
2. Combine flour, sugars, cocoa and baking powder; gradually stir into egg mixture.
3. Transfer to an 8 inch square baking pan coated with nonstick cooking spray.
4. Bake at 350-degrees for 15-20 minutes or until center is set.
5. Cool on a wire rack
6. Dust with Confectioners’ sugar

Enjoy :))
7. Diet Peanut Butter Jumbo Cookie

What you’ll need: 

• 2 slices low cal wheat bread (45+45)
• 1 tbsp peanut butter (50 cals)
• Splenda 

Take wheat bread slices and cut crusts off. Roll with a rolling pin into very thin slice. Spread one side with 1/2 tbsp of peanut butter just short of the edge of the slice. Sprinkle a thin layer splenda on top of pb and press other slice on top. Crimp or fold over edges of bread together, sprinkle a little water on top of bread and dash with a little more splenda. Bake in toaster or oven at 350 degrees F for 5-8 minutes. Let cool, and you have an amazing low cal pb cookie!
140 calories total
8. Low Calorie Strawberry Fruited Pie

Servings: 8 Calories: 40 each serving
What you’ll need: 

• 1-1/2  cups  boiling  water
• 1 pkg. (8-serving size) JELL-O Brand Strawberry Flavor Sugar Free Low Calorie Gelatin
• 1 cup ice cubes
• 2 pt. strawberries, sliced
• 1 whole HONEY MAID Honey Grahams, crushed

STIR boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Add ice, stirring until completely melted. Refrigerate 30 minutes or until slightly thickened (consistency of unbeaten egg whites).
STIR in strawberries. Pour into 9-inch pie plate sprayed with cooking spray. Sprinkle graham cracker crumbs around edge of pie.
REFRIGERATE 4 hours or until firm. Store leftover pie in refrigerator.
9. 21 Calorie Peppermint Meringues

What you’ll need:

• 2 egg whites
• 1/8 teaspoon cream of tartar
• 1/8 teaspoon salt
• 1/2 cup sugar
• 2 peppermint candy canes, crushed

In a mixing bowl, beat egg whites until foamy. Sprinkle with salt and cream of tartar; beat until soft peaks form. Gradually add sugar, beating until stiff peaks form, about 7 minutes. Drop by teaspoonfuls onto ungreased foil or paper-lined baking sheets; sprinkle with the crushed candy. Bake at 225 degrees for 1-1/2 hours. Turn off heat; leave cookies in the oven with the door ajar for at least one hour or until cool. Store in an airtight container.
Makes 3 dozen; 21 calories each
10. 71 calorie Brownies
What you’ll need:

• 1/4 cup plus 1tbs unbleached flour 
• 1/4 cup oat bran
• 1/3 cup cocoa powder
• 3/4 cup sugar (I’m sure you could use splenda)
• 1/4 cup instant non fat milk powder
• 1 pinch baking soda 
• 1/4 cup chocolate syrup(if you use the walden farms stuff, its even less cals)
• 3 egg whites 
• 1tps vanilla extract
• 1/3 chopped walnuts (optinal, more cals)

Combine flour, oat bran, sugar, cocoa, milk powder and baking soda in a large bowl; mix well. Stir in the chocolate syrup, egg whites and vanilla extract. Fold in nuts if desired. Cover an 8”x8” pan with non-stick cooking spray. Spread batter in pan evenly and bake a 325 degrees for 23 minutes or just until edges are firm and the middle is almost set. Cool to room temp. Cut into 16 2” squares.
Servings: 16 Calories per serving: 71
11. Low Cal Apricot Rolls
What you’ll need:

• 1 can low fat refrigerated dinner rolls or biscuits
• 1/3 c apricot – pineapple preserves (or any flavor preserves that you like)
• 2 t sugar
• ¼ t cinnamon
• ¼ c sliced almonds
• Pam

Preheat oven to 375 degrees. Spray a 9 inch round cake pan or a deep dish pie plate with Pam. Separate dough into individual rolls and place in pan – I do a circle around the edge with 8 rolls and 2 in the center. Starting ¼ inch in from the edges cut a deep X into the top of each roll then open slightly by pulling the dough toward the edges. Fill each with 2 t of the preserves. Sprinkle with sugar and cinnamon then sprinkle with almonds and bake ½ hour or until golden. Serve warm.
Servings: 8 Calories per serving: 160
12. Microwave Peanut Butter Cookies

What you’ll need:

• 3/4 cup I Can’t Believe It’s Not Butter Low Fat Spread
• 1/2 cup chunky style peanut butter 
• 1/2 cup brown sugar, packed 
• 18 packages Equal brand sweetener 
• 3 eggs
• 1/4 cup skim milk 
• 1 teaspoon. vanilla 
• 1-1/2 cup flour 
• 1 teaspoon baking soda 
• 1/2 teaspoon salt
• 1-3/4 cup quick cooking oatmeal

Directions-

1. Cream together the butter, peanut butter, brown sugar and sweetener until light and fluffy.
2. Add eggs, 1 at a time and beat well after each addition.
3. Blend in milk and vanilla
4. Thoroughly stir together flour, soda and salt; add to the creamed mixture and beat well.
5. Stir in oatmeal
6. Drop by teaspoon onto waxed paper on microwave oven glass tray. Be sure to make cookies small.
7. Cook a dozen at a time on full power for 45 to 60 seconds or until firm, but slightly moist.
8. Allow to cool slightly before removing from waxed paper. Repeat with remaining dough.

Makes 7 dozen! 30 calories per cookie! :)
13. Low calorie Anytime Sweet Bread
176 calories per serving
What you’ll need:

• 1/4 cup of cherry juice
• 2 teaspoons of sugar
• 1 teaspoon corn starch 
• 1/2 cup fresh fruit
• 1 slice of bread

Preparation: 

1. Combine sugar and cornstarch. In a small saucepan, warm juice over medium heat.
2. Add sugar and cornstarch mixture to juice, stirring constantly until slightly thickened. Cool slightly.
3. Place the bread on a small plate and top with fruit. Pour sauce over top and let stand for 1 minute.

14. Carrot Hummus

60 cals per serving
What you’ll need:

• 1 cup of carrots 
• 1 can(s) beans, garbanzo (chickpeas)
• 1/4 cup(s) tahini (sesame seed paste)
• 2 tablespoon lemon juice
• 2 clove(s) garlic
• 1/2 teaspoon cumin, ground
• 1/4 teaspoon salt
• 2 tablespoon parsley
• Assorted vegetable dippers (such as peeled  baby carrots, zucchini slices, pea pods, yellow summer squash sticks, and/or red sweet pepper strips)

Preparation: 

1. In a covered small saucepan cook carrots in a small amount of boiling water for 6 to 8 minutes or until tender; drain. In a food processor combine cooked carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until mixture is smooth. Transfer to a small serving bowl. Stir in parsley.
2. Cover and chill for at least 1 hour or for up to 3 days. If too thick, stir in enough water, 1 tablespoon at a time, until dipping consistency. Serve with assorted dippers

15. Low cal Potato Chips

What you’ll need:

• 1 1/4 pound of potatoes
• 1/4 teaspoon salt
• Water

In a bowl combine the potatoes and salt. Add cold water to cover and let soak for 30 minutes. Spray cookie sheet with non-stick cooking spray. Place the potatoes in a single layer on the sheet and bake 350° for 35-45 minutes turn often. Cool.
Makes 4 servings; 84 cals per serving

Self Control Tips

1. STOP
2. Think
3. Ask yourself, what will happen if I eat this or do this?
4. Ask yourself, how will this make me feel afterwards?
5. Ask yourself, is this really what you want?

If it is, go for it! If not walk away!

The Metabolism Diet:)

Day One: 
Breakfast- Black coffee or plain tea
Lunch- 1 hard boiled egg, 1 cup cooked spinach
Dinner- 1 lettuce and celery salad with either fish or meat substitute
Day Two: 
Breakfast- Black coffee or plain tea with 1 water cracker
Lunch- 1 lettuce and celery salad with 1 4oz cod or meat substitute
Dinner- 4-5 oz of tuna or 1 cup of carrots and 1 celery stalk
Day Three: 
Breakfast: Black coffee or plain tea with 1 water cracker
Lunch: 1 hard boiled egg, 1 cup green beans, 1 cup tomatoes
Dinner: 2 cups of green bean tomato salad
Day Four: 
Breakfast: Black coffee or plain tea with 1 water cracker
Lunch: 1 hard boiled egg and one cup of baby carrots
Dinner: 1 low fat yogurt, 1 low fat string cheese, 1/2 cup fruit salad
Day Five:
Breakfast: Black coffee or plain tea with 1 raw carrot and warm water with lemon
Lunch: 1 grilled fish or meat substitute with tomato and lettuce salad
Dinner: Green salad and a baked potato
Day Six: 
Breakfast: Black coffee or plain tea
Lunch: 1 3-5 oz broiled chicken without skin or meat substitute
Dinner: 1 hard boiled egg and 1 raw carrot
Day Seven: 
Breakfast: Tea with lemon
Lunch: 1 cup of fruit with fish or meat substitute
Dinner: 1 cup of lettuce, 1/2 cup of strawberries, 4-5 oz of tuna or meat substitute

 

Copenhagen Diet~

Day 1 and 8
Breakfast- 1 cup of black coffee
Lunch- 2 hard boiled eggs, spinach, 1 tomato
Dinner- Salad
Day 2 and 9
Breakfast- Black coffee
Lunch- Salad
Dinner- Salad
Day 3 and 10
Breakfast- 1 cup of coffee with whole wheat toast
Lunch- Spinach, fruit, tomato
Dinner- Salad with 2 hardboiled eggs
Day 4 and 11
Breakfast- 1 cup of coffee
Lunch- Celery, 1 egg, some cottage cheese
Dinner- Fruit salad
Day 5 and 12
Breakfast- Celery
Lunch- A baked potato
Dinner- Salad
Day 6 and 13
Breakfast- Black coffee or plain tea
Lunch- Baked potato
Dinner- 2 hard boiled eggs, 1 celery stalk
Day 7 and 14
Breakfast- 1 plain cup of tea
Lunch- Plain lettuce and tomato (no dressing)
Dinner- Nothing 

Lose Those Love Handles!

Tai Chi Sweep

• Stand tall with your feet wide, your abs pulled tightly inward, and bend your knees a few inches. Bend your elbows up and in front of you so that they are at waist height and both of your palms are facing toward the right. Pull your abs tightly inward. 
• Keeping your abs pulled inward and the rest of your body rigid, twist to the right and sweep your arms as far across your body pushing the energy, or “chi,” as you go. 
• Immediately turn your palms toward the left and, by twisting from the waist, sweep your arms to the left. Continue alternating twists left and right. 

Crossover Twist

• Stand tall with your feet hip width apart with your elbows bent and your hands behind your ears. Pull your abs in tight. 
• Lift your right knee as you twist from the waist to bring your left elbow toward it.
  (Depending on your balance and flexibility you may or may not be able to touch your elbow to your knee.) Hold a moment and repeat with the opposite arm and leg. Continue alternating until you’ve completed all reps.

The Flamingo Flex

• Sit up tall on the edge of a sturdy chair with your toes on the floor, heels lifted. Bend your elbows and place your hands behind your head without lacing your fingers together. Pulling your abs inward, lean back a few inches from the hips. 
• Maintaining strong abs and a slight backwards lean, twist left and right from the waist until you’ve completed all reps.

One Leg Russian Twist

• Sit up tall on the edge of a sturdy chair with your right toe on the floor, heel lifted and your left leg bent and held a few inches up off the floor in front of you. Bend your elbows and place your hands behind your head without lacing your fingers together. Pulling your abs inward, lean back a few inches from the hips. 
• Maintaining strong abs and a slight backward lean, twist your left elbow toward your right knee and then return to the start. Hold a moment at the bottom of the movement and then slowly return to the start. Do all reps to the one side and then do an equal number of reps to the left. 

Russian Twist Balance 

• Sit up tall on the edge of a sturdy chair with your toes pointed and your knees bent. Raise both feet off the floor a few inches. Bend your elbows and place your hands behind your head without lacing your fingers together. Pulling your abs inward, lean back a few inches from the hips.
• Maintaining strong abs and a slight backward lean, twist left and right from the waist until you’ve completed all reps. 

Side Bridge 

• Lie on your right side with your bent knees slightly forward of your body and your feet tucked behind you. Bend your right elbow and rest your forearm along the floor so that your right hand is out in front of you and place your left palm in front of your chest for balance and support as needed. Pull your abs in tight. 
• Keeping your abs pulled strongly inward, lift your torso and hips off the floor and hold for a slow count of 20. As you hold, concentrate on letting your abdominal muscles do all of the work and keeping your neck, shoulders and lower back relaxed. 
• Slowly lower to the start, rest briefly, and repeat twice before switching to the other side. 

Slow Bicycles 

• Lie on your back with your left knee bent toward your chest, your right leg extended and a few inches off the floor. Place your hands behind your head, fingertips touching; curl your head, neck and shoulders up. Rotate from your middle so that your right elbow is pointing toward your left knee. 
• Hold the starting position for a slow 3 count, then slowly rotate to the other side by bending your right knee and extending your left leg as your left elbow moves toward your right knee. Again, hold slow 3 count. Continue rotating to complete reps. 

Ab Circles 

• Lie on your back with your knees bent and your feet hip width apart, flat on the floor. Place your hands behind your head but don’t lace your fingers together. Round your elbows outward, tuck your chin slightly, and pull your abdominals in toward your spine. To start, lift your head, neck and shoulder blades off the floor and hold. 
• Make a small clockwise circle with your waist: Bend a small distance to the left, curl a small distance upward, bend a small distance to the right, and then lower a small distance downward. This is one repetition. Do an equal number of reps in a counterclockwise direction. 

-50 calorie snacks :D

• One cup star fruit- 32 calories
• One up of apricot- 34 calories
• One cup of watermelon- 34 calories
• One cup of strawberries- 50 calories
• One cup of apple- 50 calories
• One cup of plums- 27 calories
• 1/2 cup honeydew melon- 30 calories
• 1/2 cup of blackberries- 31 calories
• 1/2 cup of raspberries- 32 calories
• 1/2 cup of peach- 33 calories
• 1/2 cup of pineapple- 37 calories
• 1/2 cup of blueberries- 42 calories
• 12 cherries- 43 calories
• Large tangerine- 48 calories
• 3 oz of pear- 49 calories
• 4 oz of unsweetened flavored apple sauce- 50 calories
• Miniature box of raisins- 45 calories
• 1/2 a frozen banana- 45 calories
• 1 1/2 cups of salted popcorn- 48 calories
• 8 ounces of miso soup- 36 calories
• 5 dill pickles- 50 calories
• 8 endive leaves with 1/2 ounce of reduced fat feta- 47 calories
• Slice of fat free American cheese- 30 calories
• 3/4 cup of almond milk- 45 calories
• One large tomato broiled with an once of low fat fresh mozzarella- 50 calories 

How to lose 20 pounds!

• Try to eat 4 small meals a day. This keeps your metabolism going and prevents your hunger from striking!
• Eat raw vegetables before each meal.
• Take 1 scoop of protein powder and mix it into an 8 oz glass of water. Drink it twice a day.
• Drink 70 oz of ice water daily
• Drink green tea everyday or warm water with lemon- this helps boost your metabolism. Studies show that drinking green tea daily will help you lose 37% more weight!
• Power walk in the morning before you eat. Your body has no choice but to use fat for your energy first thing in the morning, so this will help greatly with weight loss!

Here are 3 more very helpful tips

1. Take 2 teaspoons of apple cider vinegar with water before each of your 4 meals. Apple cider vinegar has high levels of potassium, which has an antiseptic quality to help eliminate fat deposits.
2. Walk 10 minutes after you eat for each meal. This can even be done on the treadmill! 
3. Here is a list of foods you should try to include in your meals!

• Whole grain cereals
• Brown rice
• Potatoes
• Rye crackers, rice cakes, and oat cakes.
• Fresh fish
• Nuts like almonds or cashews
• Plain popped corn
• Baked chicken
• Beans and lentils

Make your meals 0-300 calories. Depending on hunger levels. You can lose lots of weight following these tips, just stick to it!

 

 

One Month Diet

Day 1: Eat as much fruit as you want besides bananas and mangos 

Day 2: Eat as much fruit as you want besides bananas and mangos
Day 3: Eat as much vegetables as you want besides avocados
Day 4: Eat as much vegetables as you want besides avocados
Day 5: Eat as much fruit as you want besides bananas and mangos
Day 6: Eat as much fruit as you want besides bananas and mangos
Day 7: Have 1 normal meal with 1 sweet!
Repeat every step for 3 weeks.  

Beauty Diet

Low Cal Beauty Diet

Day one-
Breakfast: 1 banana and 1 glass of milk
Lunch: 7 celery stalks and 1 cup of green tea
Dinner: 1 hard boiled egg
Day two- 
Breakfast: 1 orange and 1 cup of black coffee
Lunch: A cup of grapes and 1 cup of green tea
Snack: 1 apple
Dinner: 3/4 a cup of brown rice
Day three- 
Breakfast: 1 slice of wheat bread, 1 egg, 1 cup of black coffee
Lunch: 7 baby carrots
Dinner: 1 tomato
Day four- 
Breakfast: Flavored oatmeal
Lunch- 1 fruit of choice
Snack- 1 large carrot
Dinner- 1/2 cup of cottage cheese
Day five- 
FAST
Day six-
Breakfast: An apple with green tea
Lunch: 1 portion of almonds and a low calorie string cheese
Snack: 1 red pepper
Dinner: A baked potato
Day seven-
FAST

 

30 Day Weight Loss Challenge

Day One- Your stats
Day Two- How tall are you? Do you like your height?
Day Three- A picture of your thinsperation. What features do you like about this person?
Day Four- Your greatest fears about weight loss.
Day Five- Why do you really want to lose this weight? Are you doing it for you?
Day Six- Do you binge? If so, explain why you think you do.
Day Seven- Do your parents know you’re trying to lose weight? Do they care?
Day Eight- Your workout routine.
Day Nine- Did people ever make comments about your weight in a negative way?
Day Ten- What was the hardest thing you gave up during this “weight loss.”
Day Eleven- Your favorite thinspo blog and why!
Day Twelve- What do you normally eat?
Day Thirteen- Are you losing weight in a healthy or unhealthy way?
Day fourteen- What’s your UGW? When you expect to reach it?
Day Fifteen- Are you vegan or vegetarian? If so, has this helped you lose weight? If not, would you ever consider turning vegan or vegetarian?
Day Sixteen- When did you first decide to lose weight?
Day Seventeen- Do you have an eating disorder?
Day Eighteen- What food is your weakness?
Day Nineteen- When is the last time you ate fast food?
Day Twenty- Favorite diet?
Day Twenty-One- What are your clothing sizes?
Day Twenty-Two- What was your lowest weight? How and why did you gain?
Day Twenty-Three- Did the media play a role in your wanting to lose weight?
Day Twenty-Four- How do you feel about the terms pro-ana/pro-mia
Day Twenty-Five- Have you ever purged? If you have describe your first experience.
Day Twenty-Six- What excites you most about reaching your ugw?
Day Twenty-Seven- How do you deal with being around food?
Day Twenty-Eight- Do you want that “gap” between your legs? Why?
Day Twenty-Nine- Your definition of beauty.
Day Thirty-  10 facts about you! And now, what are your stats?

Quick Binge Fix Plan

You binged? You over ate a lot? Do this 4 day plan to get back on track!

• Day 1- You’re going to stick to your diet! Now, get a notebook and plan out all your eating habits for this month. Don’t think negative thoughts about yourself. Just positive. Workout and get to bed early. 
• Day 2- CONGRATULATIONS FOR MAKING IT TO DAY 2! Today you’re going to work out an extra hour and pick out some good workout plans. 
• Day 3- Almost done lovelies! Now drink 2 cups of green tea today. Do some yoga in the morning and today- only eat fruit. 
• Day 4- Start a new diet today that you picked. Also try out your new workout plan. NO NEGATIVE THOUGHTS.

Binge Tips

Are you about to binge?

• Make a list of why you wanna be skinny
• Read it 20 times
• Do 50 sit ups
• 50 jumping jacks
• Go to a mirror and look at your body

If you can binge after alla that.. you probably are really tiny.
Also, try wearing a rubber band around your wrist. Every time you are about to binge or over eat pull on the rubber band. Pull it far back and let it snap on your wrist. It’ll remind you that over eating food causes pain

The 4 D's

• Don’t relapse
• Distract yourself
• Decide your goals
• Distance yourself from food

Super Skinny Diet

Breakfast: Cereal with skim milk and one high fiber fruit.
Lunch: Asparagus with green tea
Snack: 1 large cucumber
Dinner: An orange with a small portion of brown rice

The Skinny Girl Diet

The 2468 Diet

The 2,4,6,8 diet is a very restrictive diet.
Day 1: 200 calories
Day 2: 400 calories
Day 3: 600 calories
Day 4: 800 calories
Then repeat.
This diet is great for speeding up your metabolism and ending plateaus

Marya Hornbacher Diet

Breakfast: One grapefruit (100 calories) total : 100 calories
Lunch: 2 fat free pretzels from bag (20 calories) 4 carrot sticks (12 calories) 4 celery sticks (5 calories) 3 teaspoons of mustard (5 calories) total : 42 calories
Dinner: 1/2 cup of sugar free fat free yogurt (60 calories) total : 60 calories
final total: 202 calories~ 

ABC DIET

Personally my favourite (:

Day 1: 500 calories (or less)
Day 2: 500 calories (or less)
3: 300 calories
4: 400 calories
5: 100 calories
6: 200 calories
7: 300 calories
8: 400 calories
9: 500 calories
10: Fast
11: 150 calories
12: 200 calories
13: 400 calories
14: 350 calories
15: 250 calories
16: 200 calories
17: Fast
18: 200 calories
19: 100 calories
20: Fast
21: 300 calories
22: 250 calories
23: 200 calories
24: 150 calories
25: 100 calories
26: 50 calories
27: 100 calories
28: 200 calories
29: 200 calories
30: 300 calories
31: 800 calories
32: Fast
33: 250 calories
34: 350 calories
35: 450 calories
36: Fast
37: 500 calories
38: 450 calories
39: 400 calories
40: 350 calories
41: 300 calories
42: 250 calories
43: 200 calories
44: 200 calories
45: 250 calories
46: 200 calories
47: 300 calories
48: 200 calories
49: 150 calories
50: Fast

4 Day Detox

4 Day Detox Diet

Every morning for 2 days do this
When you first wake up drink warm water with lemon. It’s great for your metabolism, skin, and health!
For breakfast: Eat some high fiber cereal! Switch up the cereals these 4 days. Remember to use skim milk in your cereal! Drink some green tea as a drink! It’s great for detoxes and diets!
Snack in between breakfast and lunch! - During this 4 day detox diet, it is important to keep your metabolism going and not starve. Snack on a fiber rich fruit! Like an apple or a pear.
For lunch: Raw veggies! You can use some low fat hummus if you would like as well.
Snack: Eat a cup of fresh berries. You can pick which kind. Remember, it’s important you don’t starve and keep your metabolism up.
Dinner: 2 cups of green vegetables. You can change em up! Like 1 cup of spinach and 1 cup of broccoli.
Dessert: An apple. This cures that craving for something sweet and keeps your body going!
Eat like this for 4 days. You can repeat 2 times. Don’t do it too often or your body will get used to it. People have said they lost 7 pounds on this diet the first 4 days alone!

5 Day Miracle Diet

5 Day Miracle Diet!

Eat within 30 minutes of walking, unless exercising, stretch for 40 minutes
Breakfast: Eat starch, such as wheat toast or egg whites.
Snack: Eat a negative calorie food. Apple, celery, carrot. Which ever.
Lunch: Eat before 1pm! Only protein and vegetables. NO CARBS
Dinner: Eat before 8pm. Protein and veggies.
Eat like this for 5 days. Results will show!

One Week Diet

One week diet~

Monday: Eat all the vegetables you want, and a portion of fruit(no bananas). Drink lots of water, and only water.
Tuesday: Just eat vegetables and drink water today!
Wednesday: Eat all the fruit and veggies you want. Drink lots of water.
Thursday: Eat 5 bananas and drink 5 glasses of milk!
Friday: 4-3 oz of chicken or substitute with fresh veggies!
Saturday: 4-3 oz of beef or substitute with fresh veggies!
Sunday: Fast!
People have said they lost 5-11 pounds on this diet! 

OAT MEAL DIET!

Super Reduction Oatmeal Diet

This diet is very low calorie and unhealthy, just a warning~
Breakfast: One packet of instant oatmeal of any flavor. (120-160 calories)
Lunch: Diet soda and one apple. (81 calories)
Dinner: Tea with no cal sweetener (<5 calories)
Total- 201-241 calories

Rainbow Diet

The Rainbow Diet

Monday(white)-
Breakfast: 1/2 an apple. (40.5 calories)
Lunch: 1/2 an apple. (40.5 calories)
Dinner: 1 cucumber
Daily total = 105 calories
Tuesday(yellow)-
Breakfast: 1 banana. (108.5 calories)
Lunch: 1 banana. (108.5 calories)
Dinner: 1/2 cup of corn (66 calories)
Daily total= 283 calories
Wednesday(fast!)
Thursday(orange)-
Breakfast: 1/2 an orange (31 calories)
Lunch: 1/2 an orange (31 calories)
Dinner: 1 carrot (26 calories)
Daily total= 88 calories
Friday(red)-
Breakfast: 1/2 cup of strawberries (21.5 calories)
Lunch: 1/2 cup of strawberries (21.5 calories)
Dinner: 1/2 red pepper (16 calories)
Daily total= 59 calories
Saturday(purple/blue)-
Breakfast: 10 blueberries (8 calories)
Lunch: 10 blueberries (8 calories)
Dinner: 10 raspberries (24 calories)
Daily total= 40 calories
Sunday(green)-
Breakfast: 1/2 cup of grapes (57 calories)
Lunch: 1/2 cup of grapes (57 calories)
Dinner: 1 cup of lettuce (7 calories)
Daily total= 121 calories
Weekly total= 696 calories! 

Leg Workouts :D

Some great leg workouts!

Lying Leg Raises 

• Lay on the ground with your legs straight out
• Lift your legs straight up, only using your abs and hip flexors 
• Lower your legs down without them touching the ground
• Try to do this 10-25 times. Great ab and hip work out!

Hamstring Curl 

• This one can be used as cardio too!
• Stand up, legs shoulder length apart
• Stand on one foot, and with the leg that you’re not standing on bend it behind you.
• If you want to make this a great cardio work out, use your hands! Put them in the air and each time you curl your leg bring your arms down! And then back up as you’re switching! 

Squat With Wall

• This one is fairly simple. Lean against a wall.
• Stand with your feet shoulder length apart 
• Squat down, letting the wall keep you up
• Hold this position for 3 minutes and get back up.
• Do this 10-25 times.

Plyometric Squat 

• Stand with your feet shoulder width apart 
• Squat down bending your knees to 90 degrees
• Now jump up and land softly again in that squating position 
• Use the strength in your legs and butt to jump up!
• Do 3 sets of 8 reps :)

The Single Leg Circle 

• Lie on floor with your arms to the side and your palms facing down
• Begin by pointing with your left foot as if your toes were reaching towards the ceiling
• Inhale, trace a circle on the ceiling with your left leg, moving your whole leg.
• Make sure you don’t lift your hip up off the floor!
• Make a circle 5 times with your left leg
• Switch legs and repeat with your right
• Repeat 5 different times with each leg

Apple Diet

Apple Diet

Day 1:
Breakfast- A slice of bread, 3 tablespoons of cottage cheese, and 3 slices of apple.
Lunch- Lean fish or substitute and 1 apple + low fat yogurt
Dinner- 1 slice of bread with cheese, and 1 apple
Day 2:
Breakfast- Plain oatmeal, add slices of apple and raisins.
Lunch- 1 pancake (made with pam!) one sliced apple
Dinner- 1.5 oz of rice mixed with 1 sliced apple and 1/2 banana
Day 3:
Breakfast- 1 slice of rye bread + 2-3 tbl spoons of low fat cottage cheese + 1 apple
Lunch- 3 oz of chicken breast or substitute and 1 shredded apple with cinnamon 
Dinner- 2 medium sized carrots, 1 apple, tea with low fat skim milk
Repeat if you’d like

Apple Diet

Apple Diet

Day 1:
Breakfast- A slice of bread, 3 tablespoons of cottage cheese, and 3 slices of apple.
Lunch- Lean fish or substitute and 1 apple + low fat yogurt
Dinner- 1 slice of bread with cheese, and 1 apple
Day 2:
Breakfast- Plain oatmeal, add slices of apple and raisins.
Lunch- 1 pancake (made with pam!) one sliced apple
Dinner- 1.5 oz of rice mixed with 1 sliced apple and 1/2 banana
Day 3:
Breakfast- 1 slice of rye bread + 2-3 tbl spoons of low fat cottage cheese + 1 apple
Lunch- 3 oz of chicken breast or substitute and 1 shredded apple with cinnamon 
Dinner- 2 medium sized carrots, 1 apple, tea with low fat skim milk
Repeat if you’d like

Easy Way To Cut Calories

Easy ways to cut calories

1. Planning on eating out? If you MUST eat half and bag the rest. An average restaurant entree has 1,000-2,000 calories. Remember that!
2. Use a salad plate instead of a dinner plate. Smaller plate = smaller portions.
3. Use a darker colored plate! It lowers your appetite! 
4. Never eat out of a bag or jar! You’re bound to eat more than you should. When dealing with jars/bags take the portion of what you’re eating out and put it on a plate!
5. When eating a meal start with the lower calorie food first! It’ll make you filled up so chances are you won’t eat as much of the fattening stuff as you would have!
6. Switch to 1% milk. If you drink a glass of milk a day you can lose up to 5 pounds a year. That’s not so bad!
7. Keep a food journal! Once you see what you actually eat, you’ll want to eat less.
8. Follow the Chinese saying, eat until you’re eight tenths full. 
9. Use mustard instead of mayo
10. Cut back on sugary calorie filled drinks. Diet soda, water, green tea.. those are good for you, so drink those! 
11. If you must have a drink with calories, try diluting it a bit with water.
12. Sit down when you eat, but make sure you’re sitting up straight. You burn 10% more calories that way! 

The Russian Gymnast Diet

The Russian Gymnast Diet

7 Secrets Diet

7 Secrets Diet~

Breakfast: Omelet with spinach, onion and mushroom
Morning snack: Goat yogurt with blueberries
Lunch: Green salad with free-range chicken and avocado- you can use a substitute if you don’t eat chicken! 
Afternoon snack: Hummus with crudités
Dinner: Baked salmon with asparagus and caper lemon sauce, Spinach salad with fresh raspberries, 1 glass Pinot Noir- You can use substitutes for the salmon as well!
Dessert: Feta, toasted walnut and fresh pears

Thinspo

Thinspo

Thinsperation Songs

Sophie – Elenor McEvoy

Skin and bones - marianas trench

Feeling small - marianas trench

Yellow - Coldplay

Anorexic Beauty - Pulp

Big isn’t Beautiful - King Adora

'Feed me' -Juliana Hatfield

'Starving for attention' -Geri Karlstrom

'Beauty from pain' -Courage

'Supermodel' -Jill Sobule

'Lucy at the gym' -Jill Sobule

'Coffee and Cigarettes' -Augustana

Blood Red Bracelet - Corinna Fugate

"Perfect" by Alanis Morissette

Breath Me – Sia

beautiful - christina aguilera

beautiful - bethany dillon

I'm Not Okay - My Chemical Romance

Courage- Superchick.

Maria Mena - Just A Little Bit

Beautiful - Joydrop

Someone I once knew - dead celebrity status

Stand in the rain - Superchick

Lisa Loeb - She's Falling Apart

Geri - Starving for Attention

Dear Friend - Stacie Orrico

Angel- Sarah McLaughlin

Curse of curves- Cute is what we aim for

Jennifer’s body- Hole

Lemon- Katy Rose

Buried myself alive- the used

Lucas carpenter -- "Making Mirrors Extinct"

Barlow Girls--- "Mirror"

The Bravery -- "Tragedy Bound"

Bryn Christopher -- "The Quest"

The Calling-- "Stigmatized" is beautiful

Christina Aguilera-- "Walk Away"

Coldplay-- "Talk"

Everclear -- "Normal Like You"

Faces Withour Name-- "Deadly Beauty"

Foo Fighters-- "Skin and Bones"

The Format-- "I'm ready I am"

From First To Last - World War Me

Beauty From Pain- Superchick

Avril Lavigne - Anything But Ordinary

Bjork - Pneumonia

Jonas Brothers - A Little Bit Longer

Lovehatehero - Hollywoodemia

Mae - The Ocean

Natalie Merchant - My Skin

Nelly Furtado - Crazy (Cover)

No Doubt - Beauty Contest

No Doubt - Magic's In The Make-Up

Pompeii - Numbers

Radiohead - Creep

Smashing Pumpkins - Ugly

Anna Begins - counting crows.

Stand Still look Pretty - The Wreckers. (amazing)

No Good - Kate Voegele

Fallen - Sarah McLachlan

Everywhere - Michelle Branch

Be My Escape - Relient K

Nobody - Amy Studt

Everything's Just Wonderful - Lilly Allen

Imaginary - Evanescence

I Can feel you all around me - Flyleaf

No Good - Rachel Ferguson

Fight The Sky - Gavin Mikhail

Over and Over - Three Days Grace

You Get Me - Michelle Branch

Beautiful Lie - Amy Studt

When She Cries - Britt Nicole

Not Gonna' Get Us - Tatu

All She Wrote - Ross Copperman

Don't Let Me Get Me - Pink

Last Thing - Diana Anaid 

Harder Everyday - Ashlee Simpson

Nobody's Home - Avril Lavigne

Numb - Ben Lee

The Great Escape - Boys Like Girls

The Voice Within - Christina Aguilera

One Fine Wire - Colbie Caillat

Older - Colbie Caillat

Falling - Emmy Rossum

Inside Out - Emmy Rossum

Good Enough - Evanescence

I Thought It Was Over - The Feeling 

Haunted - Kelly Clarkson

Addicted - Ditto

Hole - Ditto

Miss Popularity- Jordan Pruitt

My Beloved Monster – Eels

Vulnerable - Secondhand Serenade

Ugly Girl - Fiona Apple