Walk 5 min

Run 1 min, walk 2 min x7

Cardio

150 jumping jacks

50 crunches

20 tricep dips

15 squats (banded if possible) (dumbbell weighted)

20 lunges (each leg) (dumbbell weighted)

70 Russian twists (dumbbell weighted)

20 standing calf raises (dumbbell weighted)

5 push-ups (banded makes them easier)

40 hip thrusts (banded & dumbbell weighted)

30 sec. plank

10 lunge split jumps

Walk 15 min.

Cardio

80 jumping jacks

50 vertical leg crunches

20 sit-ups

15 tricep dips

20 squats (banded & dumbbell weighted)

10 side lunges (each side) (dumbbell weighted)

30 side leg lifts (each leg) (banded)

20 front leg lifts (each leg)

50 bicycles

5 push-ups (banded makes them easier)

40 Russian twists

Walk 15 min.

Cardio

90 jumping jacks

20 tricep dips

40 hip thrusts (banded & dumbbell weighted)

10 sit-ups

30 sec. plank

30 squats (banded & dumbbell weighted)

40 crunches

10 oblique crunches (each side)

20 standing calf raises (dumbbell weighted)

Walk 15 min.

Cardio

100 jumping jacks

30 side leg lifts (each side) (banded)

20 front leg lifts (each side)

25 straight leg crunches

20 squats (banded & dumbbell weighted)

5 push-ups (banded makes them easier)

50 Russian twists

15 sec. side plank (each side)

10 lunge split jumps

5 jump squats

Walk 15 min.

Cardio

60 jumping jacks

40 crunches

10 sit-ups

10 tricep dips

40 hip thrusts (banded & dumbbell weighted)

20 side lunges (each side) (dumbbell weighted)

10 push-ups (banded makes them easier)

10 oblique crunches (each side)

20 lunges (each side) (dumbbell weighted)

5 jump squats

15 jackknife sit-ups

Walk 15 min.

Cardio

50 jumping jacks

20 squats (banded & dumbbell weighted)

100 Russian twists

5 push-ups (banded)

40 sec. plank

15 jackknife sit-ups

10 lunges (each leg) (dumbbell weighted)

20 Bulgarian split squats (each side) (dumbbell weighted)

20 crunches

30 side leg lifts (each side) (banded)

20 front leg lifts (each side)

Walk 15 min.

Swim

Walk

Hike

Go shopping

1. With a blender or food processor, blend your carrots, zucchini, and onion to chunky bits.
2. Add your egg whites, hondashi, and sugar (optional). *For salt, a good rule of thumb for seasoning eggs is 1/8 tsp per egg. 3 TBS of egg whites = 1 egg. For this recipe, use 1/4 tsp of salt.
3. Give your mixture another 3-5 pulses until fully combined.
4. Heat your Tamagoyaki pan or non-stick pan to medium heat. ( Rectangle pan is best for shape but you can still achieve the rolled omelette with a circle nonstick pan)
5. Spray the pan with a quick oil spray of your choice.
6. Add a small layer of the mixture to your pan and reduce the heat to medium-low.
7. When your layer is 90% set, carefully roll from one side to the other. (This will take some practice)
8. Gently push back the first rolled layer to the side you started from and add another layer of mixture. Allow some of the mixture to go under your first layer.
9. Repeat steps 6-8 until you are out of the mixture.
10. Let your rolled omelette cook for another 30 seconds on each side then turn off heat.
11. Let it sit on a plate for two minutes before cutting in. Enjoy!

• 0 cal - herbal tea 🫖
• 0 cal - green tea 🍵
• 0 cal - water flavoring like Mio
• 0 cal - Diet Coke 🥤
• 0 cal - pretty much any diet soda
• 2 cal - Black Coffee ☕️
• 2 cal - black tea
• 10 cal - monster ultra (I like paradise and fiesta especially)
• 20 cal - other sugar free energy drinks
• 39 cal - shot of sake 🍶

• 25 cal - 1 large egg white 🍳
• 32 cal - 100g Strawberries (~50 cal per cup) 🍓
• 40 cal - 1/4 c low fat cottage cheese 🦴
• 42 cal - 1 kiwi 🥝
• 42 cal - 84 g (1 thick slice) pineapple 🍍
• 47 cal - 154g (1 c) watermelon 🍉
• 50 cal - 1/2 grapefruit 🍊
• 50 cal - 3 oz plain Greek yoghurt
• 50 cal - 2 tbsp serving powdered peanut butter 🥜
• 50 cal - 4 oz (120ml) low fat milk 🥛

• 0-10 cal - serving shirataki noodles 🍜
• 0-20cal - Broth 🐥
• 5 cal - 1 c lettuce 🥬
• 6 cal - 28g (1 oz) pickled onion (do this yourself! So easy! So good on everything) 🧅
• 7 cal - 1 c spinach 🥗
• 16 cal - 70g (1 c sliced) mushrooms
• 17 cal - 1/2 c kale
• 20 cal - 1 c zucchini 🥒
• 20 cal - 82g (1 c. cubed) eggplant 🍆
• 21 cal - 1 tbsp parmesan cheese 🧀
• 25 cal - whole tomato 🍅
• 25 - 148g (1 med) bell Pepper 🫑
• 30 cal - 78g (1 med) Carrot 🥕
• 30 cal - 116g (1 c) pumpkin
• 30-40 cal - 1/2 pack or can tuna 🐟
• 35 cal - 1/2 serving (1.5 oz) cod 🐠
• 36 cal - 1 c miso soup 🍲
• 37 cal - 40g shelled edamame
• 38 cal - 1 c Brussels sprouts
• 39 cal - 1/2 hard or soft boiled egg 🥚
• 39 cal - 1/2 serving (42g) halibut (white fish) 🐟
• 40 cal - 1 c arugula 🥗
• 40 cal - 186g (10 spears) asparagus
• 45 cal - 148g (1 med) broccoli 🥦
• 45 cal - 6 med raw oysters 🦪
• 45 cal - 3 oz/85g lite tofu
• 50 cal - 100g (1/2 small-med) sweet potato 🍠
• 50 cal - 1/2 corn cob 🌽
• 50 cal - 50g shrimp 🍤

• 0-8 cal - pickles 🥒
• 5-10 cal - 1 tbsp salsa
• 17 cal - 1 passion fruit (18g)
• 23 cal - 1 tbsp hummus
• 25 - serving seaweed snack
• 25 - 1 med bell Pepper 🫑
• 30 cal - 22 Organic Yogis (okay technically this is baby food but it’s just freeze dried Greek yoghurt and fruit so shut up it’s good) 🍓🍌
• 30 cal - 300g/1 Cucumber 🥒
• 35 cal - 1 cutie (small orange/tangerine) 🍊
• 40 cal - 1 light babybel 🧀
• 47 cal - 1.5 c Air popped popcorn 🍿
• 50 cal - 6 oven-baked parm crisps 🧀
• 50 cal - >1/2 c unsweetened apple sauce 🍎
• 50 cal - 3 dried apricots 🍑
• 50 cal - 15 pistachios 🌰🥜

• 0 cal - Diet Root Beer (I don’t care that it’s a drink! It’s so insanely sweet and it kicks the ass of my cravings. Also, my list my rules. Sue me) 🍺
• 5 cal - serving Sugar Free Jello 🍮
• 5 cal - 1 tbsp Hershey’s Sugar Free Syrup 🍫
• ~14 cal - WHOLE BOTTLE Too Tarts sweet sour spray candy (so a few sprays is just 0-3 cal)
• 20 cal - 2 tbsp Frozen Cool Whip Lite (seriously, eat this frozen) 🍨
• 20-50 cal - baked fruit (bake some peaches, apples, etc. and mix with Splenda, cinnamon, etc.) 🍑🍎
• 23 cal - fun size sweet tart pack
• 25 cal - no sugar added small outshine popsicles 🍧
• 25 cal - 1 pack smarties (American) 🍬
• 35 cal - swiss miss reduced calorie hot chocolate ☕️🍫
• 40 cal - small Outshine Popsicles 
• 40 cal - 5 sugar free hard candies 🍬
• 42 cal - 1 Hershey assorted mini 🍫
• 43 cal - fat free green yoghurt with sugar-free jam 🍧
• 46 cal - 2 regular marshmallows
• 48 - 8 mini Cinnamon Sugar skinny pop Rice Cakes
• 50 cal - 1-2 squares dark chocolate 🍫
• 50 cal - 2 Dum dum suckers 🍭
• 50 cal - ~25 sugar free jelly beans
• 50 cal - halo top pops (lots of flavors) 🍦

• 0-2 cal - any herb/spice 🌿
• 4 cal - 1 clove garlic 🧄
• 5 cal - 1 stick sugar free gum
• 50 cal - 1/4 container White cheddar seasoning (2 cal per 1/4 tsp) 🧀🧂
• 50 cal - 10 sugar free mints 🌱

• 0 cal - herbal tea 🫖
• 0 cal - green tea 🍵
• 0 cal - water flavoring like Mio
• 0 cal - Diet Coke 🥤
• 0 cal - pretty much any diet soda
• 2 cal - Black Coffee ☕️
• 2 cal - black tea
• 10 cal - monster ultra (I like paradise and fiesta especially)
• 20 cal - other sugar free energy drinks
• 39 cal - shot of sake 🍶

• 25 cal - 1 large egg white 🍳
• 32 cal - 100g Strawberries (~50 cal per cup) 🍓
• 40 cal - 1/4 c low fat cottage cheese 🦴
• 42 cal - 1 kiwi 🥝
• 42 cal - 84 g (1 thick slice) pineapple 🍍
• 47 cal - 154g (1 c) watermelon 🍉
• 50 cal - 1/2 grapefruit 🍊
• 50 cal - 3 oz plain Greek yoghurt
• 50 cal - 2 tbsp serving powdered peanut butter 🥜
• 50 cal - 4 oz (120ml) low fat milk 🥛

• 0-10 cal - serving shirataki noodles 🍜
• 0-20cal - Broth 🐥
• 5 cal - 1 c lettuce 🥬
• 6 cal - 28g (1 oz) pickled onion (do this yourself! So easy! So good on everything) 🧅
• 7 cal - 1 c spinach 🥗
• 16 cal - 70g (1 c sliced) mushrooms
• 17 cal - 1/2 c kale
• 20 cal - 1 c zucchini 🥒
• 20 cal - 82g (1 c. cubed) eggplant 🍆
• 21 cal - 1 tbsp parmesan cheese 🧀
• 25 cal - whole tomato 🍅
• 25 - 148g (1 med) bell Pepper 🫑
• 30 cal - 78g (1 med) Carrot 🥕
• 30 cal - 116g (1 c) pumpkin
• 30-40 cal - 1/2 pack or can tuna 🐟
• 35 cal - 1/2 serving (1.5 oz) cod 🐠
• 36 cal - 1 c miso soup 🍲
• 37 cal - 40g shelled edamame
• 38 cal - 1 c Brussels sprouts
• 39 cal - 1/2 hard or soft boiled egg 🥚
• 39 cal - 1/2 serving (42g) halibut (white fish) 🐟
• 40 cal - 1 c arugula 🥗
• 40 cal - 186g (10 spears) asparagus
• 45 cal - 148g (1 med) broccoli 🥦
• 45 cal - 6 med raw oysters 🦪
• 45 cal - 3 oz/85g lite tofu
• 50 cal - 100g (1/2 small-med) sweet potato 🍠
• 50 cal - 1/2 corn cob 🌽
• 50 cal - 50g shrimp 🍤

• 0-8 cal - pickles 🥒
• 5-10 cal - 1 tbsp salsa
• 17 cal - 1 passion fruit (18g)
• 23 cal - 1 tbsp hummus
• 25 - serving seaweed snack
• 25 - 1 med bell Pepper 🫑
• 30 cal - 22 Organic Yogis (okay technically this is baby food but it’s just freeze dried Greek yoghurt and fruit so shut up it’s good) 🍓🍌
• 30 cal - 300g/1 Cucumber 🥒
• 35 cal - 1 cutie (small orange/tangerine) 🍊
• 40 cal - 1 light babybel 🧀
• 47 cal - 1.5 c Air popped popcorn 🍿
• 50 cal - 6 oven-baked parm crisps 🧀
• 50 cal - >1/2 c unsweetened apple sauce 🍎
• 50 cal - 3 dried apricots 🍑
• 50 cal - 15 pistachios 🌰🥜

• 0 cal - Diet Root Beer (I don’t care that it’s a drink! It’s so insanely sweet and it kicks the ass of my cravings. Also, my list my rules. Sue me) 🍺
• 5 cal - serving Sugar Free Jello 🍮
• 5 cal - 1 tbsp Hershey’s Sugar Free Syrup 🍫
• ~14 cal - WHOLE BOTTLE Too Tarts sweet sour spray candy (so a few sprays is just 0-3 cal)
• 20 cal - 2 tbsp Frozen Cool Whip Lite (seriously, eat this frozen) 🍨
• 20-50 cal - baked fruit (bake some peaches, apples, etc. and mix with Splenda, cinnamon, etc.) 🍑🍎
• 23 cal - fun size sweet tart pack
• 25 cal - no sugar added small outshine popsicles 🍧
• 25 cal - 1 pack smarties (American) 🍬
• 35 cal - swiss miss reduced calorie hot chocolate ☕️🍫
• 40 cal - small Outshine Popsicles 
• 40 cal - 5 sugar free hard candies 🍬
• 42 cal - 1 Hershey assorted mini 🍫
• 43 cal - fat free green yoghurt with sugar-free jam 🍧
• 46 cal - 2 regular marshmallows
• 48 - 8 mini Cinnamon Sugar skinny pop Rice Cakes
• 50 cal - 1-2 squares dark chocolate 🍫
• 50 cal - 2 Dum dum suckers 🍭
• 50 cal - ~25 sugar free jelly beans
• 50 cal - halo top pops (lots of flavors) 🍦

• 0-2 cal - any herb/spice 🌿
• 4 cal - 1 clove garlic 🧄
• 5 cal - 1 stick sugar free gum
• 50 cal - 1/4 container White cheddar seasoning (2 cal per 1/4 tsp) 🧀🧂
• 50 cal - 10 sugar free mints 🌱

1. Leave 1 bag of green tea in water. Next, heat that water (place in kettle, microwave, boil in pot, just heat it), and place another tea bag in to steep. Stir. Pour into cup.
2. Cold-Brew. Place both tea bags in cup/jar/bottle. Pour water, and let sit for 5 minutes or more. Next shake/stir. Take out bags if you wish.
3. Cold-Brew 2.0 . Cold brew your green tea to reduce the bitter taste. Hot water gives an odd flavour becayse it's not supposed to be brewed hot.

GIF by itadakimasu-letmeeat

• drink water
• or peppermint tea
• chew mint gum
• gargle mouthwash
• suck on ice cubes
• brush your teeth
• find healthier alternatives to the foods that you crave. fruit instead of candy, miracle noodles instead of pasta, frozen yogurt instead of ice cream, dark chocolate instead of milk chocolate, popcorn instead of chips… etc.

• study or do homework
• meditate
• exercise!
• clean your room
• paint your nails
• do your makeup
• take a shower or long bath
• shave your legs
• do a face mask
• write a story or in your journal
• work on an art project
• read a book
• make cute diy gifts for your loved ones
• organize your closet
• go for a walk or run
• try on/plan outfits
• take a nap
• go shopping
• run errands
• just get out of the house and away from the kitchen
• call up a friend
• volunteer

• tell someone! having a support system can do wonders for your recovery. they can hold you accountable and encourage you.
• get rid of all trigger foods. seriously, go through your kitchen and throw out everything you have the tendency to binge on. i used to binge on ice cream every single day until i tossed it out. chocolate, cereal, peanut butter, whatever your vice is… say goodbye. “if it’s there, you’ll eat it.”
• tip #1 can be tough if you don’t live alone. opening up to your roommates about your problem can really help them understand the seriousness of it. one thing you can do is keep all of your food in a separate area, and train yourself to eat only from your own stash. in binge eating disorder recovery, i kept my food in an entirely different room from the kitchen (thanks, minifridge) and it helped me so much!
• also, don’t buy food products you’ve binged on before. never go to the grocery store hungry, because you’ll be more likely to fill your cart with things that aren’t great for you (or your binging).
• crash dieting often results in the development of binge eating. don’t restrict your calories too much if your goal is sustainable fat loss. furthermore, you’re gonna need energy to get through your workouts!
• if the urge to eat is strong, make food that requires cooking/baking. i usually toss a sweet potato or some into the oven because it’ll take an hour or so to be ready to eat. by then, the urge to binge has often subsided.
• always stock up on high volume foods, like vegetables. one of my favorite binge prevention techniques is to buy giant bags of veggies that i can just throw in the microwave. they’re huge- for a very small amount of calories, so if i eat a lot, it’s totally okay. (i like the ones from greengiant.)
• meal prep meal prep meal prep! make your meals beforehand (in cute lil containers if you like) and this can help you stay on track. if you want to take it a step further, you can even buy the ingredients you need day-by-day to completely eliminate any chance of binging. (although this means going to the grocery store every day.)
• set alarms for when you eat your meals. i just use an app on my phone for this. it helps because when i get a craving i am able to tell myself, just a little while longer until the next alarm and then i can eat.
• include plenty of protein and fiber in your diet. they help keep you full! but it’s also important that your diet includes carbs and fats as well. a lack of any nutrient can cause your brain to send signals to your body that you need to eat. besides, you need all of these things to function!
• don’t completely deprive yourself of any food you love. moderation is key.
• get proper sleep! you should aim for around 9 hours of sleep per night. not getting enough sleep is linked to overeating, a slowed metabolism, and an increase in appetite.
• never skip breakfast! every time i skip breakfast i always end up eating way too much later in the day.
• and of course… stay hydrated. 💧

• gum/mints
• bottled water
• flavored sparkling water (good for soda cravings).
• tea bags
• jump rope, dumbbells, or other exercise equipment that you can grab and go
• motivational quotes/pictures
• journal
• low calorie snacks like rice cakes, applesauce, jello, etc. (sometimes the act of chewing/eating will help ease the urge to binge.)
• books
• important phone numbers in case you need to call someone to help

• i use the 16:8 fasting method, which in my opinion is the most effective for binge prevention. you have an 8-hour eating window in which you have all of your meals, and then you don’t eat for 16 hours.
• my eating window is from 8am to 4pm, because i am more likely to binge in the evenings. even if i start to compulsively overeat during the day, i am able to stop at 4pm because it’s become a habit to do so.
• your personal eating window can be whenever you want it to be, but i highly recommend the majority of your fasting to be during sleep.
• intermittent fasting has several other benefits, but it can also cause health issues for some individuals. you should do your own research before determining whether or not intermittent fasting is for you.

• don’t panic. it takes 3500 calories over your basal metabolic rate to gain one pound. most people burn around 2000 each day, so if you binged on 4000 calories today, you won’t gain even half a pound! remember this if you step on the scale and it says you’ve gained several pounds overnight. i promise that you have not- the weight gain comes from water retention, food, and waste.
• step away from the kitchen. go to a room where you can calm down and recuperate. your bedroom, a cozy den perhaps. just get away from the source of your distress.
• find some way to relax. take a shower or soothing bath, watch an episode of your favorite tv show, curl up with a good book, exercise if you feel up to it.
• if you are having a panic attack, move to a space where you will be less likely to hurt yourself. make sure there are no sharp things around. then just float along with the panic attack until it subsides; recognize that you are not dying and that this panic attack cannot hurt you, and just roll with it. ride the wave until it’s over instead of fighting it. (and call someone to be with you if you can.)
• don’t try to starve yourself the next day, as this will likely only lead to another binge. trust me when i say that binge-starve cycles are the worst. besides, one single binge will barely impact your weight. just accept that it happened and move on.

• drink tea. peppermint tea is excellent for soothing a bloated belly, but all teas have benefits. though i would suggest that you avoid caffeine right now, as it can make your anxiety worse.
• try a heating pad. this can help with the pain.
• sit still, close your eyes. lie down and allow your body to recover from the shock it has just received.
• take a hot bath or a warm shower. relax, baby.
• drink water. but don’t drink too much too quickly, or you might get nauseated.
• do not force yourself to throw up (purge) because binging is already a shock to your body. vomiting is even more of a shock. you can do a lot of damage by purging, and it can be really hard to stop once you start. just don’t do it.
• try to do some light yoga/stretching if you can, but don’t do strenuous exercise yet. allow your body to digest the food.
• go to sleep. hit the reset button and start fresh tomorrow. sleeping is great for settling your stomach and healing your body. 

• often times, binge eating is triggered by an emotion or stress. consider talking to a therapist who can give you strategies to combat this. therapy can help you get down to the root of the problem and find out what’s causing that stress. compulsive eating can also be helped with therapy.
• work with a dietician or nutritionist. sometimes when another person plans out your foods and meals, it can help you stay on top of things. it can be good motivation too.
• if things are really bad, consider seeing a psychiatrist who will prescribe you meds to help you stop binging. some meds can help with impulse control and appetite. it’s totally ok if you need prescriptions to help you out… there’s no shame in taking medicine!

• list of international suicide hotlines
• binge eating disorder association
• national eating disorders association
• eating disorder hope
• national eating disorders hotline (1-800-931-2237)
• national suicide prevention hotline (1-800-273-8255)
• chat with a crisis counselor (Text 741-741)

• if you’re in eating disorder recovery, you may find that you’ve started binging. relax, breathe, and go with the flow. i know that it’s not fun and it’s emotionally stressful, but your body is very smart and will do anything it takes to keep you alive. it needs nourishment. it needs fuel. and chances are, you need to gain some weight before you’re healthy. your body will know when it’s time to stop eating so much. right now it’s trying to get as much food as it can, because it doesn’t know when it’ll be starved again. when you reach a healthy weight/replenish nutrients you’ve been lacking, you will stop binging. trust me… i’ve been through it myself. it is not forever.
• and if you’re in recovery, try to keep in mind how much your body is healing right now. (if you’re not recovering, you’re dying.) also, your metabolism is returning to normal- which is pretty cool!
• binge eating is not your fault. it’s an actual disorder and that means that it’s an illness. you are not a failure or a loser, you are suffering and your pain is very real. what you’re going through is valid. you are such a badass for getting out of bed each day. 
• i remember feeling so hopeless during the worst of my binge eating. i thought that it would never end and i would never stop gaining weight. i didn’t want to live anymore. fast forward six months later and i’ve never been happier. please stick around kiddo, cuz’ life really does get so much better. 
• it doesn’t matter if you don’t think you’re sick enough. you deserve treatment, you deserve help and a beautiful life. you’ve got this! stay strong my lil warrior. ❤

• your condom breaks
• you feel a lump on your breast
• your friends are ignoring you
• you’re stranded on an island 
• you got rejected by a crush
• you get into a car accident
• you got stung by a bee/wasp
• you got fired from your job
• you’re in an earthquake
• your tattoo gets infected
• your house is on fire
• you’re lost in the woods
• you get arrested abroad
• you get robbed
• your partner cheated on you
• you’re on a ship that’s sinking
• you fall into ice
• you’re stuck in an elevator
• you hit a deer with your car
• you have food poisoning
• your pet passed away
• you fall off of a horse
• you or your friend has alcohol poisoning
• you have toxic shock syndrome
• your house has a gas leak

• Go to bed no later than 1am and wake up no later than 9am (weekdays)
• Stretch in the morning
• Weigh yourself immediately after your first pee.
• Make bed properly, open curtains and a window.
• Keep uni room pristine and tidy, including doing laundry, polishing and cleaning your bathroom.
• Go to every class, study well and get outstanding work completed before deadline.
• Try to include a 30 minute run in the morning or walk at least 20 minutes everyday.
• At least 2 litres of water; coffee and tea count.
• Read before you sleep.

• Brush teeth twice daily.
• Shower every other day at least, but definitely after any strenuous workout.
• Wash face every morning and night, always take off makeup.
• Apply moisturiser everywhere to keep your skin supple and soft.
• Always apply deodorant and a signature perfume/scent.

• Keep your nails filed and clean, or freshly painted.
• Use hair oils, a good shampoo and conditioner and make effort into doing your hair, even if just straightening/curling.
• Dress appropriately, but be careful of baggy clothing making you look bigger than you are.
• At a minimum, apply concealer, mascara, brow product and highlight everyday.

• Never speak loudly or over someone, be polite and wait.
• Keep your elbows off the table when you do eat.
• Keep your mouth clothed when you eat and never speak with a full mouth.
• Sit up straight and maintain a good posture.
• Smile brightly, even at people whom you may dislike.
• Never badmouth, belittle or doubt anybody, even yourself.
• Don’t talk about weight or food with anybody.
• Reply to messages within good time, call parents often. 
• Don’t mindlessly scroll on your phone; find something to do.

• Keep calorie limit to 500 on weekdays, 800 on weekends.
• Fast for at least 3 days (72 hours) every week = 4 fasts per month.
• When hungry, chew sugar free gum and have a hot drink.
• Never eat when you are the only one. (If others have stopped - stop too).
• Eat between 9am-6pm, never before, never after. Effective of a 15 hour fast each day.
• If possible, keep any binge food or triggers out of reach, or, if you live alone (university student here), don’t buy any trigger food. Out of sight, out of mind.
• Follow a completely plant based diet.
• A glass of water before any meal and a glass of water after.
• Consume mostly protein, fruit and veg and minimal carbs.
• Don’t eat anything you don’t know the calories of.

• At least 3 days.
• Weigh yourself every morning.
• Do not exercise aside from general everyday movements - your body is weaker and you could faint or collapse. (Yes, exercising on an empty stomach is good for ketosis (your body’s state of metabolizing fat at a high rate) but when you are fasting your body will naturally do this to give you energy from your fat stores instead of it receiving energy from food).
• Drink a hell of a lot of water, tea and coffee.
• Use Tumblr a lot and keep distracted.
• Slowly reintroduce food when your fast is over.