peanut-butter-toast

Mental health struggle breakfast of the day: peanut butter bread. Not even toasted bread. Just some soft ass bread and a spoonful of peanut butter.

What I learnt after losing 20kg in 3 months

1. It always starts on a high note but the key thing is to keep it going.

You see someone losing a lot of weight and suddenly you are so inspired and pumped to reach your ideal weight, or you realise that you have put on a significant amount of weight and decide to crash diet. It could even be for an upcoming important event. Usually this inspiration will last for a week or two, after which you start to give yourself a little more allowance, this is where most people fall back to where they were. It happened to me countless times.

You have to want it bad enough.

2. You have to be consistent.

Losing weight is hard af, but the important thing is to be consistent. This is what I did:

- take weekly progress photos (whenever I see how my body changes week by week I’m motivated to push on)

- weigh in weekly (I know how easy it is to be obsessed with the scale)

- follow inspiring people (this helps you more than you think)

- whenever I feel lazy to work out, which happens almost every single day, I tell myself this: ‘if you get out there and do what you have to for 30mins, you are one step closer to your goal. If not, the time will pass anyway even if you’re scrolling through Facebook.’

3. Workout

I started with swimming because it was the easiest. You don’t sweat as much, it’s easy on your knees, and it burns a shit load of calories.

After some time, I switched over from swimming to cycling HIIT on my stationary bike. After which I started doing blogilates’s PIIT28, and started hitting the gym after that.

What I’m trying to say is, change up your activities once in a while! Add some variation to your workout by keeping things interesting and you will look forward to it.

My best friend got me out of my comfort zone. I have been so unfit all my life that I wasn’t able to complete even a 2.4km jog. She dragged me along for a run and I fell in love with jogging. To be fair it happened about 6 weeks after I started working out.

It doesn’t get easier, you just get better!

You only need 30mins a day to complete your daily workout. Choose one workout, be it jogging or HIIT, and just do it!

No matter how tired I am, I make sure to get my 30mins in. Sometimes I impress myself with my determination.

4. Moral support

You’re committed to your goals and are working hard towards it. We all know it gets lonely sometimes. Motivate a friend to do the same! Motivate each other when things get tough or the scale is not budging. I’m lucky to have my BFF on this journey together with me.

Even for those who discourage you or those who once called you fat, you got to have the fire in you to make a change and prove them wrong!

Do it for yourself, your love ones. I know you can. I have fallen off the wagon many times too. But the lower you fall, the higher you will fly. Believe in yourself. I promise you, once you start believing, everything will fall in place. There will not be success without failure. You will get there sunshine. One day you will shine. You just got to start believing in yourself and start working damn hard towards your goal.

Old saying but pushes me a lot: 
it’s never going to be easy but it’s going to be SO worth it.

5. You didn’t gain it overnight, don’t expect to lose it in a month.

Don’t be demoralised just because people ain’t noticing the changes. Don’t beat yourself up.

I gave myself 6 months to reach my goal weight. 7kg more to go! Yay!

6: Your boobs/butt will shrink, there might be loose skins/ stretchmarks if you lose weight too fast.

What I did for boobs and butt:

Do planks and squats every day. Yes every day. It helps firms your boobs and squats give your flat booty a lift. 

I learnt this the hard way. Losing 50kg in a year 2 years ago definitely tested my skin’s elasticity. I researched ways to reduce the appearance of stretch marks since the only way you eliminate them is through a laser surgery.

Loose skins and stretchmarks are tricky. I tried everything so I can’t pinpoint what worked and what didn’t.  But it reduced the appearance of stretchmarks and my skin doesn’t look too loose either.

What I did:

- Drink lots of water (it really works!)

- Dry brushing

- Body scrubs (if you ask me I would say coffee scrub, I didn’t start selling it for no reason)

- Bio oil

- Clarins body tonic oil

- Weight training/resistance training                        

7. Relationship with food

Many asked me what meal plans do I follow or do I have certain calorie restrictions.

I have to clarify that I’m not going for a hot lean body hence this method might not work for you if you are going for that.

I do not follow any specific meal plans. I did many times in the past and tried countless meal plans including Herbal life, natroslim or even master cleanse diet. I’m not saying that all these doesn’t work, they do. You will see yourself losing weight, but it isn’t sustainable.

I eat whatever I want now but I control the portions strictly. I cut out sugar drinks too. Don’t underestimate the calories you are taking in as well, it could be the reason why you are not seeing results.

Learn to say no when being offered food (who does that?!). It’s not easy to say no to the piece of chocolate your best friend got for you, but it’s even harder burning it off later during your workout. If you didn’t plan to eat it, don’t. Save it for another day.

There are days when I have peanut butter toast in the morning, fish soup for lunch and economic rice without any rice (just the meat and vege side dishes) for dinner.

But there will also be days where I crave fried chicken. I order them without sides and go without sugar drinks.

Sometimes I live on ban mian (Singapore-style noodles with mince pork soup) without finishing the noodles. Or some days I have fruits before going to bed.

I try to keep my calorie intake within 1500. I don’t feel starved at all and I eat whatever I want in moderation. It keeps me content to keep going.

You are what you eat. If you know the food you are craving for is unhealthy, have it in small amounts. We all know what happens when we over indulge. A healthy journey consists of 80% diet and 20% exercise.

Food that will help you in your journey:

- Water, just drink enough water.

- Unsweetened green tea, yes you’ve heard this 2 million times. But it works.

- Fruits: Papayas, Watermelons, Apples, Bananas, Lemons and Kiwis.

- Needless to say lots of vegetables

Try new recipes like cauliflower rice. Or replace potato chips with kale chips.

There won’t be any food to avoid in my list because I genuinely believe in moderation.

8. Curbing cravings

You just had dinner but you are craving for dessert. We all know it’s not acceptable to do it every day.

I’d go for a jog if I were you. The cravings for unhealthy food usually subside after a run. You’ll burn 150 calories with 30 minutes of jogging, but it takes 1 serving of potato chips to gain it back. Is it worth it? You be the judge.

If not I’ll find an alternative like yogurt or fruits to curb the cravings.

The last method is to take off your clothes in front of the mirror and stare at your body. Tell me if you still want that tiramisu after that.

Many times we eat not because we need it but because we want it. A treat is only a treat if you have it once in a while. 

9. Shitty days

Just recently I broke down and cried just because I felt fat. I felt like the ugliest/biggest girl in the world and I just wanted to hide away from the world. There will be days where you feel like shit and nothing you do makes sense to you.

I allowed myself to cry and tell myself that I’m not good enough.

Sometimes we have to embrace our emotions instead of hiding them. Only when we acknowledge what we are feeling, will we be able to fix what’s really broken inside.

After my emotional battle, I pick myself up and continue whatever I was doing. I fixed what was going on inside and stayed focused. People around me saw results. I saw my results. I deserved every single bit of it because I worked hard for it.

Happiness is a choice. You are how you feel about yourself.

Don’t give up on something just because of the time or the difficulty to achieve it. The time will pass anyway. If you don’t work on yourself, who’s going to do it.

I learnt to love myself for every stretchmark, cellulite and scar that’s on me. At the same time, I do my best to be a better version of myself.

10. Take a break If you are tired, not quit.

Lastly, regardless how many times you fail, as long as you get up and try again, you will succeed in the end.

Getting healthy is not a quick fix, it’s a lifestyle. There will be days you feel like eating fast food and not working out. But as long as you get back on your feet the next day, I promise that everything will work out.

Never ever give up on yourself and your body, because you are the only one living in it.

Hope this helps!! Happy 2017! Keep on rocking! :) Let’s embrace 2017 together and achieve whatever you need to acheive!

@motiveweight - submission 

ashadowhuntingdemigod  asked:

Hi Cassie! I loved LoS so much! Thank you so much for it. It was heart-wrenching, but oh so wonderful to be back in my favourite world again. Just one question - peanut butter and Nutella toast? Pg 437, "... Julian said, spreading peanut butter and Nutella on his toast." Was this introduced to Julian by the kids? Did you eat this as a kid? Is it like Reese Peanut Butter cups on toast? Did he not know what peanut butter and Nutella was and just decided to combine them? Anyway, thanks so much! <3

My friend Holly Black is a fiend for peanut butter and Nutella toast. A FIEND. I may also find it odd, but I was probably literally writing that scene while in a house in Cornwall watching her scarf down peanut butter and Nutella, and it is the nature of writers to magpie up details from real life and put them into our fiction. :-)

  • Lucio: Hey, D.VA!
  • D.VA: Hey, Lucio!
  • Lucio: Would you like to try this Luci-O's Now With 30% More Marshmallows?!
  • D.VA: Only if you want to try these D.VAritos Nuclear Green!
  • McCree: Are they doing a commercial?
  • Symmetra: Yes. They've been at this for hours.
  • Winston: You know what would go with that balanced breakfast? Science Monkey Peanut Butter on toast! Now with less salt.
  • McCree: Since when?
  • Symmetra: Apparently that was his main source of income after the original Overwatch disbanded.
  • Reaper: This is disgusting...ly delicious and nutritious. These Cinnamon Reapers are to DIE DIE DIE for.
  • McCree: ...
  • Symmetra: That's new. Where are you going?
  • McCree: To get my own product to push.

Here some super easy food ideas/recipes! You don’t need much time for them and these are ingredients that you probably have at home:

BREAKFAST

cereals:

  • try buying different cereals for some ~variety~
  • with yoghurt, different types of milk
  • and fresh fruits
  • or dried fruits and nuts?
  • honey / cocoa powder as sweetener

bread/toast with:

  • avocado and roasted tomatoes
  • roasted sausage & egg 
  • cream cheese and cucumber
  • nutella and banana

some more ideas:

  • smoothie w/ banana, hot cocoa, vanilla sugar, peanut butter, cinnamon
  • french toast with blueberries
  • banana with honey and chopped nuts (so yummy)
  • apples with peanut butter
  • oatmeal with apples and cinnamon (+nuts and other fruits myb)
  • fluffy pancakes →2 eggs, 150ml milk, 3 tablespoons oil, 1 ts sugar, 150g fluor, baking powder, pinch of salt

LUNCH / DINNER

  • mac n’ cheese
  • store-brought pizza pastry (just throw some of your fav topics on top)
  • salad w/ tomatoes and lamb’s lettuce (for the dressing I use oil or creme fraiche with herbs)
  • sandwich (i use a sandwich maker) with lots of cheeeeeese 
  • buritos (i like them with avo, tomatoes, bit onions, lettuce, carrots, corn, mince and cream cheese tbh)
  • pretzles (i live in germany okay?)
  • vegetables with a dip as a supplement
  • tomato soup with toasted bread
  • chili con carne (fav)
  • self made burgers
  • tomatoes + goat cheese ‚baked’ 
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