Things to Avoid during a work-out

We've all done it. We give ourselves an hour to get in a workout, then end up wasting nearly half of it -- running an errand or two, getting dressed at the gym, chatting with acquaintances we bump into along the way. Even with the best intentions, you can sidetrack your progress if you don't make good use of your time. Think you might be frittering away precious fitness time? Check out what three fitness experts identified as the top 10 fitness time-wasters, and see where you can improve.
1. Spinning Your Wheels. When it comes to strength training, doing too many repetitions with lighter weights equals wasting time.
"When we're trying to build strength and build muscles, we want to attack as many muscle fibers as possible," explains sports conditioning coach Fiona Lockhart.
That means upping the weight and decreasing the reps: "Fifty biceps curls might build muscular endurance but you're not going to build the strength you're looking for," Lockhart says.
Of course, it also takes a lot more time to do 50 reps with light weights than 10 to 15 reps with more weight.
A good rule of thumb: If you're able to do more than 15 repetitions of an exercise, it's time to increase the weight, Lockhart says.
The same is true of cardiovascular exercise. It's easy to hop on the treadmill and type in the same speed, incline, and time every single time. But your body gets used to it.
"If you're trying to maximize time at the gym, work at a higher intensity for a shorter time," says Teri Trese, MS, a fitness trainer at Pritikin Longevity Center & Spa. "If you can get and stay near 85% of your target heart rate, you'll accomplish more for your total fitness."
2. Failing to Plan. If you haven't been this person, you've seen her -- wandering from machine to machine with the 100-yard stare of someone whose mind is elsewhere.
It happens all the time, says Lockhart. You get to the weight room and float around until you find an open machine. Then your time is over, and you've only gotten through three or four exercises.
"Think about what you're going to do in advance, then stick with it," says Lockhart. "If it's cardio, then get on the treadmill or bike and focus. Throw in some two-minute intervals."
For weight training, if you're not working with a trainer, become your own.
"Write a list of six or eight exercises (for different muscle groups) that you are going to accomplish in the given time," Lockhart says. "When you have tasks, you get a better workout."
Have an alternate exercise machine in mind in case the one you want is being used, suggests Debi Pillarella, MEd, exercise program manager for the Community Hospital Fitness Pointe in Munster, Ind.
"You keep your metabolism stoked by keeping your body moving," Pillarella says. "You shouldn't rest for more than 90 seconds or your body will go back to the pre-exercise state and you increase the risk of injury."
3. Using Bad Form. Don't just do the exercise; do it right, says Fabio Comana, MA, MS, certification and exam development manager for the American Council on Exercise.
Improper exercise technique not only poses a greater risk of injury to muscles and joints, it also wastes your time.
You may be thinking you're strengthening one muscle when in fact you are straining another or stressing a joint. For example, doing bicep curls with your knees hyper-extended and your back muscles shortened could do more harm to your knees and back than good to your arms.
Fitness trainers or floor assistants are on hand at most gyms to assist you with proper form. Use them. Ask for someone to walk you through the equipment, showing you proper technique with machines and free weights.
4. Being Too Social. "Social support is great," says Trese. "Knowing that a familiar face will be there at the same time" can keep you going with your exercise regime. "But you don't want to make it just a social hour."
When walking on treadmills with a companion, Lockhart suggests agreeing to chat during the warm-up and cool-down, but to stay quiet and commit to pushing yourself for the time in between.
"Work at an intensity that burns significant calories and is too high to carry on a full-blown conversation," Lockhart suggests. When you work out with a friend or friends, set some rules first to be sure everyone stays on track with time, Trese advises. Try doing 8 to 10 exercises in 30 minutes, and resting no longer than a minute between exercises.
5. Getting Stuck in a Rut. Muscles have memory, says Pillarella. They adapt, they adjust -- and our bodies plateau.
"If you always use the same piece of equipment, your body will become adept at that type of exercise," she says.
Instead, mix it up.
"If you always use the treadmill, get on the bike," Lockhart suggests. "If you always work at the same pace, practice doing intervals -- shorter surges to build your upper-end capacity. It'll jog the body's systems -- make your body wake up and have to regroup."
To add intervals, increase incline or speed for short periods during cardio exercise, says Trese. With your strength routine, change the order of the exercises or rotate from machines to free weights.
"With more versatility, your muscles won't be prepared and your body will not automatically know how to respond," Trese says. This will keep things fresh for your mind, too, she says, "making workout routines less boring."
Lockhart advises varying your exercise program every six to eight weeks if you're working out consistently. This is enough time for the body to benefit from the routine without getting complacent.

6. Watching TV or Reading.

"People tend to get on cardio equipment and think they're paying the piper, but they're so into their book they're wasting precious caloric time," says Pillarella.
The bottom line is that when you're focused on other things, your workout suffers, she says.
You can walk at a 4 mph pace for 45 minutes and burn 300 to 400 calories, says Pillarella. But you could get the same calorie burn in 20 to 25 minutes doing intervals (running or walking as fast as you can for a minute or two) every 90 seconds.
"It's the total number of calories burned that counts," she says.
If you need a diversion to make it through your session on the elliptical machine, try music, suggests Comana. Invigorate your workout with a fresh mix on your iPod instead of spending your time staring at the crawl on Fox News.
"Music can inspire you to pick up the tempo," Comana says.
7. Resting Too Long. The machine you want to use is occupied, so you grab a towel, get a drink of water, run to the bathroom -- and the next thing you know, 10 minutes have passed.
To avoid such time-wasting, rest only 30 to 90 seconds between strength exercises, says Comana.
To maximize time, alternate a set of exercises for your biceps with a set for triceps, he says. That allows you to shorten the rest interval in between -- while one muscle group is working, the opposing group is getting active recovery.
You can also save time during your warm-up by mimicking exercises you'll be doing in the workout. For example, Comana says, if you plan to work your legs by doing lunges and squats with weights, warm up with high knee steps, butt kicks, lunges with a twist, and sumo squats.
"Perform movements that are the same as you'll do in the exercise so that you can better prepare the body for the exercise," advises Comana. "You're warming up the joints while tying into the neuromuscular system to create movement preparation."
8. Isolating Muscle Groups. How can you fit in separate exercises for your biceps, triceps, deltoids and lats when you only have 30 minutes to work out?
For body-builders, concentrating on two or three muscle groups per session might be fine, but this doesn't work for the average person. There's not enough time to get to all the muscle groups in three 30-minute sessions a week.
Instead, says Pillarella, choose exercises like squats and push-ups that target several muscle groups at once. You'll get a better workout in less time and you'll also be training more functionally (mimicking the way you use your body in daily life).
9. Changing Clothes at the Gym. Dressing at the gym can be a big time-waster. Change before leaving work or the house and you're less likely to change your mind about working out once you hop into the car, Trese suggests.
You're also less likely to get into a conversation in the locker room that could shave 10 minutes off your workout.
"Some people even go to the extreme where they wear their workout clothes to bed so they can just get up and go," says Trese.
If you don't like the idea of sleeping in shorts and T-shirt, try laying out your workout clothes the night before to save time in the morning.
10. Waiting until Afternoon to Work Out. With determination, it's possible for late risers to fit in regular afternoon fitness sessions.
But there's no question that people who work out in the mornings are more likely to stick to their routines, Trese says. There's less time to make excuses, and fewer things to get in the way of a workout.
If you promise yourself a 4:30 p.m. walk, it's much more likely something will come up, Trese says. Before you know it, it's 5:30, and you've missed your window.
Waiting until late in the day, "is setting you up for a downward spiral," she says

Excercises for the waist down

Saddlebag Slimmers
You can do this exercise standing alone, holding on to a chair, or gripping your kitchen counter for support. It tones your outer thighs.
Directions:
1) Stand up straight, and lift your right leg out to the side. Then lower it.
2) Repeat 10-12 lifts, then turn around and repeat with the other leg.
3) Try not to lean as you do the exercise.
Variation: Add a light ankle weight as you do the exercise.
Outer Thigh Press
You'll feel your upper legs growing stronger and your cellulite lifting away with this simple exercise.
Directions:
1) Stand with your feet together, your left hand on the back of a sturdy chair for balance.
2) Your back should be straight and your abdominals tight. Don't allow your body to lean as you do the exercise.
3) With your right foot flexed, slowly lift it out to the side, then lower it. The movement should be slow, tight and deliberate.
4) Repeat for 8-12 lifts with your right leg. Relax for a few moments and repeat.
5) Then switch legs, after turning your body around or moving the chair to the other side of your body. Do two sets of 8-12 lifts.
Outer Thigh Leg Lift
This exercise produces quick results, giving you stronger and more shapely thighs. It's also easy to do while watching television or relaxing on a carpet.
Directions:
1) Lie on the floor with your left side down. Your head, shoulders and hips should all be aligned.
2)Bend your left leg, putting your right hand in front of you for support and balance.
3) Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, then lower your leg. Repeat for 8-12 reps. Relax and repeat.
4) Then, turn around or turn over onto your other side and do two sets of 8-12 reps on that side.
Variation: Rather than lifting your leg, move your top leg forward and backward slowly. You will feel a slight burning as your body gets used to this movement.
Inner Thigh Press
Get to know your adductors or inner thigh muscles with this exercise.
Directions:
1) Stand with your feet together and hold a sturdy chair with your hand, for balance.
2) Hold your body and back straight and tighten your abdominal muscles.
3) With your right leg flexed, move your right leg in front of your left. Squeeze your inner thigh as you move your leg, using a slow and controlled movement. (Leg swinging won't give you any workout!)
4) Return your leg to the starting position and repeat, doing 8-12 lifts. Then rest and repeat.
5) Turn around or move the chair to the other side of your body and repeat the exercise with your left leg.
Inner Thigh Leg Lift
This exercise tightens the adductors, the inner thigh muscles. The stretch is also good for your body overall.
Directions:
1) Lie on the floor on your left side, making sure that your head, shoulders and hips are all aligned. Prop up your head with your left hand and place your other hand, relaxed, in front of you for support.
2) Bend your right leg and place it on the floor in front of you.
3) Slowly raise your left leg off the floor about 8-10 inches (higher as you get stronger). Try to keep the leg straight, toes flexed.
4) Pause at the top of the movement and hold, then lower your leg back to the floor.
5) Do 8-12 lifts on the left leg. Then relax and do another set.
6) Turn onto the other side and repeat for two sets with right leg lifts.
Leg Lift
This easy exercise will get you started on a great butt-tightening regimen.
Directions:
1) Find a sturdy chair and position it in front of you, with your hands holding the top of the chair back.
2) While standing straight, lift your right leg back behind you, keeping the leg straight. Then bring the leg back to the floor.
3) Repeat with your right leg for 10 repetitions. Then continue with your left leg.
4) After one repetition on each side, do another full set. Build to 5 reps of 10 on each leg.
Variation: To build stronger thighs, too, bend your knees slightly while doing this exercise.
Plies
Here's a dancer's exercise that strengthens both your buttocks and the tops of your thighs.
Directions:
1) Stand straight, with legs about 18 inches apart. Squat down, then rise, returning to a full standing position.
2) Keep your knees positioned directly over your feet; try to keep them from falling to the center.
3) Keep your heels squarely on the floor and keep your buttocks firmly tucked under you with your back straight and perpendicular to the floor.
4) Repeat for 10 repetitions, building to 50 reps.
TIP: For a deeper workout, squat all the way to the floor; your heels will leave the floor.
Squats
This exercise starts out easy, but you'll feel the strength you're building as you add reps.
Directions:
1) Stand straight, with legs about a foot apart.
2) Bring arms forward straight out in front of you as you squat.
3) Keep buttocks tucked underneath you and feet firmly on floot.
4) Repeat for 10 reps, building to 50 reps.
Tip: As you build endurance, try to deepen your squats.
Reverse Lunge
Ready, set, lunge. This great exercise builds flexibility and is a great prep before jogging or biking.
Directions:
1) Stand straight, with your legs about a foot apart.
2) With hands at the waist, bring the right leg back into a knee bend. Then come back to a standing position.
3) Repeat with the left leg.
4) Do 10 reps, building to 50 reps.
Butt Lift

This is a great tush-tightener that also adds flexibility in your lower back.
Directions:
1) Lie on your back with your knees bent, about 6-8 inches apart, and your arms at your sides.
2) Lift your buttocks off the floor, keeping your back straight.
3) Repeat for 25 reps, building to 100.
Variation: For even tighter glutes, tighten your buttocks as you lift it off the floor.

Excercises for the waist up

Tricep Extenders

Slow and steady wins the race with this exercise, designed to strengthen the back of your arms.
Directions:
1) Stand up with your body leaning slightly forward but your back flat and your abs pulled in tight.
2) Grasp each weight over the top, palms pointing down.
3) With your right elbow bent, lift your arm back so that your arm is almost completely straight. Hold, then release your arm slowly back down.
4) Repeat for 10-12 lifts. Then exercise the other side.
5) Do two sets of 10-12 lifts, building to 3 or more sets as you feel stronger.
Variation: Increase the heaviness of weight.

French Curls

Loose arm flesh gets a quick tightening with this exercise that benefits the triceps, or back of the arms. Be sure to hold the weights tightly so they don't fall.
Directions:
1) Sit on the floor with your legs crossed. Sit up tall with your back straight.
2) Hold the weights so that your palms are in. Extend your arms over your head, with your elbows slightly bent.
3) Holding your upper arms still, slowly bend your elbows so that your hands lower to shoulder level. Do not let them dip further back behind you.
4) Raise the weights back up to the starting position and repeat, doing two sets of 8-12 reps each. Rest for 15 seconds between sets.

Push-Ups

There's a reason the phys-ed teachers always made us do these. They work. You'll strengthen your pectorals (the chest muscles) and your anterior deltoids or shoulders, plus, of course, your triceps.
Directions:
1) Kneel on a mat or towels with your ankles crossed and your hands out in front of you, square with your shoulders.
2) Keeping your back straight with your abs tight and your head parallel with your back, slowly bend your elbows and lower your chest to the floor.
3) Straighten your elbows and return to the starting position.
4) Repeat, doing two sets of 8-12 reps each. Rest 15 seconds between sets.

Bicep Curls

This exercise strengthens the biceps, or the front of your arms. As you improve, lift heavier weights.
Directions:
1) Sit on the floor with your legs crossed. Sit tall.
2) Using an underhand grip, hold the weights at the sides of your body with your arms straight.
3) Bend your arms, bringing the weights toward your shoulders.
4) Hold the position for a few seconds, then return your hands to your sides. Keep your elbows close to your body throughout the movement.
5) Repeat, doing two sets of 8-10 reps each. Rest for 15-20 seconds between sets.
Variation: Work one side, then the other.
Tip: Keep the movement tight and controlled. Don't swing the weights or you will lose the full benefit of the exercise.

Front Lateral Raises

Your delts, or shoulder muscles, get the workout with this exercise. You'll feel it in your upper arms, too.
Directions:
1) Stand with your feet shoulder-width apart, back straight, knees slightly bent. Be sure to stand straight.
2) With your hands holding the weights, palms down, place your hands in front of your thighs.
3) Slightly bend your arms, then lift the weights up to your shoulders.
4) Return to starting position, completing two sets of 8-12 reps. Rest 12-15 seconds between reps.
Variation 1: Work one arm at a time.
Variation 2: Start instead with your hands at your shoulders and lift the weights over your head, then lower to your shoulders and repeat.

Upright Rows

This exercise benefits your upper back. You'll feel proud as your ability to hold heavier weights and do more repetitions increases.
Directions:
1) Stand with your feet wider apart than your shoulders. Your abs should be tight and your knees should be slightly bent.
2) Hold the weights with your palms facing in.
3) Inhale as you lift, raising the weights so your elbows are parallel to your shoulders and your elbows are bent fairly tightly.
4) Hold the weights in position for a few seconds, then slowly drop your arms to the starting position and repeat. Try for 2 sets of 8-10 reps each. Rest for 12-15 seconds between sets.
Variation: As you get stronger, use heavier weights.

Upper Back Firmer

Lifting light weights in short repetitions is a great way to strengthen the upper back and shoulders. Move slowly, and do not swing the weights.
Directions:
1) Sit in a chair, each hand holding a 1-pound weight at the side of your body. Lean forward so your chest is pulled close to your thighs.
2) Slowly lift your arms straight out to the sides, your pinkies up.
3) Squeeze your shoulder blades together. Return to the starting position and repeat the movement. Complete 2 sets of 8-12 reps each, building to more sets with more repetitions.
Variation: As you get stronger, use heavier weights.

Back Strengthener

This exercise strengthens the extensors, muscles that tend to be underused and weak at the base of your back. It also strengthens and tightens your buttocks muscles.
Directions:
1) Lie on your stomach with your arms folded in front of you and your chin resting on your arms.
2) Lift one leg up about 4 to 6 inches off the floor. Plant your hips and pelvis on the floor as you do the lifts.
3) Hold for a count of 10 seconds. Then switch to the other leg, holding for a count of 10.
4) Repeat for 5 times on each side.
Tip: When lifting each leg, tighten your buttocks and be careful not to arch your back.
Variation: Shorten the amount of time you hold each leg up but do more repetitions.

Back Stretch

Often known as a toe touch, this exercise wakes up your spine and helps release tension in the back and neck.
Directions:
1) Stand with your feet shoulder-width apart, knees bent and arms relaxed.
2) Tuck your chin in to your chest and slowly roll down until your hands reach the floor. You knees should be soft, not locked.
3) Let your body hang loosely forward from your hips. Hold for 10 seconds.
4) Slowly roll up to an upright position -- one vertebra at a time. Repeat 10 times.
Tip: Move slowly. You'll get maximum benefit if you stretch into the exercise.
Variation: As you get stronger and your leg muscles lengthen, bend your knees a little less. Also, try touching your fingertips and even the palms of your hands to the floor.

Oblique Crunch

Work your lower abdominals with this exercise that will flatten your stomach.
Directions:
1) Lie on your back with your knees bent, feet on the floor. Position your knees about 6 inches apart.
2) Lifting your back off the floor about 6 to 8 inches, reach your hands to the right side for 3 seconds. Rest.
3) Now, reach to the left side.
4) Repeat, doing 10 reps. Build to 25 reps.
If your neck hurts, hold it with your hands, with elbows bent. Keep arms open, not crunched at the ears.

Stomach Crunch

Here's the classic, performed by athletes for centuries.
Directions:
1) Lie on your back with your hands behind your head, elbows bent and open to the ceiling.
2) With legs bent at the knees and feet firmly on the floor, sink the small of your back into the floor and raise up, so that your shoulders leave the floor.
3) Repeat for 25 reps. Build to 100 reps.

Raised Leg Crunch

This exercise has cardiovascular benefits in addition to strengthening your abs.
Directions:
1) Lie on your back with your right leg fully extended. Your left leg should be bent at the knee, foot on the floor.
2) Place your hands behind your head with elbows bent, taking care to keep your elbows open to the ceiling.
3) Lift your head slightly off the floor while lifting your right leg 2 feet off the floor. Keep your leg straight as you lift.
4) Repeat for 10 reps. Then switch legs. Build to 25 repetitions.

Toe-Touch Crunch

Work your abs and strengthen your thighs with this exercise.
Directions:
1) Lie on your back with your arms extended behind your head and knees bent, with toes touching the floor.
2) Keeping your right knee bent, lift it while bringing your left arm up and out to touch the right toe.
3) Alternate, bringing right arm up to touch left toe.
4) Keep the non-moving leg firmly on the floor.
5) Repeat for 10 reps; build to 25 reps.
Tip: If your neck hurts, modify the exercise by holding your head with your hands and lifting it up towards the ceiling for each repetition. Continue to alternate legs.

Bicycle Toner-Pickup

This familiar exercise tightens the abdominals and has a side benefit, too: It strengthens the thigh muscles.
Directions:
1) Lie on your back with your legs in front of you.
2) Prop yourself up by positioning your arms at your sides with your hands at your side or under your lower back or buttocks for back support, elbows to the floor.
3) Alternate legs. First, bring your right knee toward your chin, then lower it to the floor. Then, bring your left knee forward and do the same.
4) Do a minimum of 10 cycles to start, building to 50 cycles.
Variation: For a tougher workout, keep your feet closer to the floor.

100 tips and tricks

1. Drink a glass of water every hour. It will make you feel full.

2. Pick one food for the day, like an apple. Cut it into 8 slices. Eat 2 slices at breakfast, 2 at lunch, 2 at dinner, and you'll have 2 left for a snack. This way your body thinks it's eating 4 times that day, but in reality you've only had 1 apple. The next day pick another food. Make sure it's only 1 serving that you split up into 3 or more throughout the day.

3. Dont try to fast for days and days. First of all, fasting for long periods of time actually slows down the metabolism, second, it increases binge cravings immensely, and third, it affects your mood greatly. Instead of being happy for losing weight, youll be depressed simply because of lack of food.

4. If you live on your own or have a lot of privacy, tape/tack up pictures of your favorite models and always carry one around with you. When you're hungry pull out the picture. If you live on your own, tape them up on the fridge, freezer, and cupboards (just remember to take them down or cover them when people come over).

5. Always wear perfectly applied sticky lipgloss or chapstick. It keeps you very aware of what goes in your mouth, and makes you think twice about eating anything, because you will have to carefully re-apply.

6. 'Pro Plus' are caffeine tablets which you can just buy from most shops, no need for calorie infested coffee, they are also easy to take if and when you do eat anything.

7. If you're a smoker and you're hungry, light up a cigarette. It curbs your appetite and you no longer feel hungry. If youre not a smoker, however, I wouldnt advise you to start simply to lose weight.

8. If you are really craving food, brush your teeth with a strong mint toothpaste. This helps to put you off food because of the taste it leaves behind.

9. When you are hungry, do something gross like dig for worms, clean a kitty litter box, or something. It will make you less likely to eat.

10. In between each mouthful of food that you eat, take a sip of water. It fills you up and slows down your eating so that you stay in control and the meal doesnt turn into a flat-out binge.

11. Dexatrim - take 3 a day 1/2 hour before you eat and drink water and you'll be full after just a few bites. Dexatrim, however, is not safe for those of you already on medication. I used to do the whole diet pill thing years ago, and as a result, my heart is permanently damaged.

12. When drinking water, drink ICE COLD water... your body has to burn calories to keep your body temperature up.

13. I would not recommend taking laxatives because they are not an effective way of purging, and you actually gain weight by taking them. There are natural laxatives though, found in foods like prunes and grapes. Also, there are certain sugar-free cough drops and candies that produce a laxative effect because of the sugar substitute used in them.

14. Try to eat in the same place every day. Somewhere solitary. Not in front of the TV or computer. If you have to stop what youre doing to go eat you might not even bother.

15. Eat what you crave. But eat it before you crave it in moderation. For instance, instead of a whole chocolate bar, get one of the small ones and only eat 1/2 of it. Allow yourself to enjoy it. Deprivation leads to bingeing.

16. Sleep at least 6 hours a night. Less than 6 hours sleep a night stimulates appetite by 15%. A lot of people with eating disorders suffer from insomnia, but it really is important to get as much sleep as possible.. Not just for weight loss, but because it helps the body stay healthy even though it is starving.

17. Lower the temperature in your house 10 degrees to burn more calories, or take an icy cold shower/bath. Like drinking the ice water, it causes your body burns calories as it tries to warm you up.

18. Always eat teaspoon size amounts of food at any one time and chew well. You will become fuller with less food so wont want to finish what's on your plate.

19. If youre really hungry, buy a bag of low fat low calorie hard candies. When you suck on them a lot your stomach will tell you that you are full.

20. Try drinking more hot beverages, especially in fall and in winter. Hot liquids expand the intestinal tract and make you feel more full. A warm drink can help take the edge off your hunger, preventing overindulging later. In fact, soup can do the same. Bullion cubes are only 5 calories a cube, and they taste wonderful.

21. Focus especially on the first three bites. After that, the excitement of eating will begin to slowly subside, and you'll probably be content with a smaller portion.

22. Spicy foods raise your metabolism and burn slightly more calories than mild foods.

23. If you feel like you want to eat, go to a friends house that you cannot just raid the fridge at. Being around other people will make you less likely to eat since most people with eating disorders are embarrassed of being caught eating in public.

24. When you go out, take only a few bucks with you so when you walk past the pastry shops you can't afford anything.

25. Before you dig into that carton of ice cream, bag of chips, etc., take a deep breath and count to 100. Usually, by the time you stop counting you will have convinced yourself that you don't really need it.

26. Write a note to yourself listing all the reasons you are finally ready to lose weight. Keep this letter with you at all times, for inspiration.

27. Check your head. Never eat anything bigger than your head, even lettuce. You'll only stretch your stomach out. Train your tummy to settle for less.

28. You'll eat less on a black or navy blue plate.

29. Eat your sweets at breakfast

30. If you love a certain food, save the wrappers even after you've eaten it. Smell it when you're hungry.

31. Don't Swallow! Take a bite, chew, and spit it out.

32. Track your triggers. Log them in a notebook, post them in your journal, whatever. This way youll know when a trigger is going to hit, and youll know in advance to keep yourself occupied during that time.

33. Sit up straight. You'll burn at least ten percent more calories sitting upright than reclining.

34. Kelp pills help to boost he metabolism.

35. Never eat anything bigger than your fist.

36. Get your tongue/lip/labret pierced, therefore you can't eat. Not only will your mouth be sore, but youll have something to strive for, a new motivation. For me, when I get a new piercing I starve myself because I want to look good with the new jewelry.

37. Drink 2tbsp of vinegar before the meal, so it well help suck out the fat out of it.

38. If you're being watched, try the opaque cup trick. This ones a classic: Pretend you're eating, and spit the food in the cup while you pretend to be drinking - don't forget to get rid of what's in the cup though!

39. Go to the kitchen often, and pretend youre snacking. Take a bite out of something and take a long time, look in the fridge, etc. They will think you're always in the kitchen eating, and won't suspect anything.. If you never go in the kitchen, your family will notice.

40. Go Vegan or vegetarian, or just cut out red meat altogether... Meat and meat products have a lot of fat in them.

41. Have a peppermint. Peppermints actually decrease hunger.

42. When you get hunger pains, curl up in a ball. It really helps them go a way.

43. Drink tea whenever you get hungry and drink as much as you want its low in calories, and it fills you up.

44. Hit your stomach when it grumbles because that will make the sound go away and your stomach will hurt too much to eat.

45. Diet soda, contrary to what it says on the bottle, is not calorie-free. It is, however, still low in calories (one calorie a can), and though its not as good as drinking water, it will fill you up.

46.Metabolife really curbs your hunger and cravings, as well as gives you energy when you're restricting. Though, as with the Dexatrim, using Metabolife will interact with other medications, causing possibly permanent heart damage.

47. Try varying your daily intake. If you eat, say, 200 calories a day, you will hit a plateau in your weight loss and your metabolism will slow down greatly. Instead, try consuming 400 one day, 600 the next, 200 the day after, and so on. The numbers are up to you, but whatever you do, make sure the calorie content doesnt stay the same.

48. Green tea is not only an anti-oxidant, you can burn up to 110 extra calories a day by drinking several cups.

49. Persuade yourself that you don't like a food, take your favorite food and when you look at it and think yum, think yuck instead. Even if you dont believe it at first, even just thinking it goes a very long way, and eventually you will convince yourself that you really dont like the food.

49. Low calorie hot chocolate is great for suppressing those chocolate cravings and it makes you feel full, too.

50. Always leave at least 3 hours between eating anything and going to sleep. If you eat before sleeping it can help you to put on weight, the 3 hours gives your body enough time to burn calories, which you wouldn't burn if you went to sleep.

51. Hide a plate or zip lock bag near your computer. Right before supper, go to your computer room and when supper is ready say youre doing your homework and want them to bring your meal to you. When you get it, just put it in the other plate or zip lock bag and bring the dish back up in 15 min.'s. Just make sure you dispose of the food later.

52. Take a picture of yourself scantily clad, and every time you want to grab for the cake and cookies and ice-cream, just look at the picture (it could be nude but keep it hidden).

53. When you have a craving for sweets, have 'crystal light' sugar free candies. They're delicious, and are HALF the calories of normal hard candies.

54. Taking more than the recommended dose of kelp makes you feel sick and you don't have to try and restrict.

55. Buy lunches/dinners of canned/contained foods, like lunch buckets, then without cooking them hide them in your room or locker as if you were eating them, and instead walk/drive them once a week to your local homeless shelter. This also helps those of you, like me, who feel guilty for wasting food.

56. When you are in school or at work, grab something on your way out the door to eat (because youre in a hurry)-and throw it out. Then when lunchtime comes, go to the library instead of with your friends. Also, get involved in an after-school activity. This way you come home after everyone else has eaten and you can take a plate of food to your room to eat while you are doing your homework (put the food in a bag and throw it out with tomorrows breakfast).

57. Wearing "fashionable" gloves and scarves really helps when you get cold and makes people less suspicious than if you're always bitching that you're cold when its over 80 degrees out.

58. Celery actually burns calories. Every hour, eat a stalk of it. Not only will it fill you up, but it'll also get your metabolism kicking.

59. When you feel you need to eat, list the reasons why its not such a good idea. By then you'll most likely lose the craving, and you'll have convincing reasons not to eat.

60. Try Green Orange or Bitter Orange (found at health food stores). They contain synephrine, which increases your metabolism more effectively and it's not as dangerous to use as ephedra.

61. Coffee! On an empty stomach it will make you feel sick and will curb your appetite while burning calories because of the caffeine.

62. Always wear a rubber band on your wrist.. When you're tempted, snap it. Operant Conditioning is a wonderful thing (You know, Pavlov, the infamous salivating dog and Baby Albert?).

63. If you get hunger strikes, go on a walk or sleep...keeping your mind off food will make them go away. And if you exercise to avoid eating, you will automatically get into the Cant eat, need to get thin! mood.

64. If you're in college, plan your schedule so that it spreads throughout the day. That way you won't have long gaps of time where you can pig out in your dorm.. Wont your friends be jealous when they gain the Freshman 15 and you havent?

65. Whenever you get hungry, think of all the people who made fun of you in middle/high school.

66. If you are eating a meal, only eat every 4th bite. Take a bite, spit it out, repeat. But when you get to your 4th, swallow.

68. Put your fork down in between bites at meal time.

69. If you feel empty, try this: you can buy bagels that are 98% fat free, split it in half, chew on it for a while. They fill you up, as they appear stodgy. Once you've eaten a mouthful, spit the rest out. They're dry so they encourage you to drink water, which fills you up.

70. Always keep a trash can near you when you eat so if you feel like you are going to over eat, you can just make it a reflex action to throw the food away. You can't think about it though, because you'll just decide to eat. Even if you've only eaten 2 bites, if you feel that you might be full, just reflexively throw the food away. If youre at a restaurant, just choose a seat next to the trash. I don't recommend this tip if you're eating with other people, though.

71. If you're annoyed at your family for always trying to make you eat breakfast with them, tell them (while holding your stomach with your arms and looking like you're about to puke) that you always feel sick after you eat in the morning so early. Or that you have to go swimming in a few hours, and that you don't like eating before that.

72.If you do cook food, make sure it's something that takes a long time to cook (like cookies or a pasta or something) and also has a strong aroma, so that way when it's done and you're ready to eat it, you will have gotten filled up just by the smell and waiting and you won't be able to finish it all. It also helps to drink a lot of water while you're waiting, as that fills you up, too.

73. When you are really hungry, take some anti-heartburn pills. Stomach acid is always being made to help digest food and when you don't eat it builds up and you feel hunger. Pills help neutralize the acid and you won't get hunger pangs.

74. If you throw food in the trash can in your bedroom, make sure you get rid of the bag before going to bed, otherwise it will reek in the morning.

75. Drink plenty of water, at least 8 glasses a day. This is an obvious one, but there are other reasons to due this, other than weight loss. Drinking water ensures that the kidneys are functioning properly. If you are not fully hydrated this means that the kidneys are not working to their full capacity and results are that the waste products are then dumped onto your liver, which is where the fat process actually occurs. Water actually speeds up your metabolism.

76. Exercise and sweat. When you sweat you burn calories, obviously. Don't overdo it, however, because then you will have a heat stroke. Also if you take a hot bath, you lose water from sweating, but when you drink all the water it comes back again. A good way to do this is if you are going out and you really want fit into that tube top for summer, then just don't drink anything and take a really hot shower and sweat a lot. You will be thirsty but you will have lost a lot of weight for the time being. Remember: body is 98% water.

77. Eat a tiny piece of onion (like 1/2 in square). That way you have onion breath and people believe you really ate.

78. If you have a craving for sugar, try fat-free, sugar free Jell-O... its only 10 cals per serving... if you want you can eat the whole bowl and its only 40 cals.

79. Get tape or those roll up bandages and wind them tightly around your stomach. It stops you from eating because you can't get the food down properly and you also look thinner.

80. If you eat at night before you go to bed, make sure you lay on your left side. It makes the food go through your system faster and wont have as much time to suck fat out of the food. But remember that you shouldn't eat before you go to bed. It slows down your metabolism.

81. Keep yourself extremely busy, almost to the point of being completely stressed out, and you can go for 8hrs without being hungry or wanting to eat.

82. Use two of the Ginseng packets you find in convenience stores if you don't have diet pills (mini-thins work well also). Be sure you don't take more than two every six hours or so because if you haven't eaten in a while, 3 can give you the shakes.

83. If you don't feel comfortable not eating too much, eat only a hard boiled egg, an apple, and a glass of water. It will fill you up all day.

84. Remember, out of sight is out of mind. If there are goodies lying around on the counters or table, put them away and/or hide them. That way whenever you walk through the kitchen you won't be tempted.

85. Make vegetable soup with low cal veggies cut up in chunks. You can have a full bowl and feel full, but actually you havent eaten very many calories.

86. If you can, get a job around food. It will curb your my appetite drastically, especially if you work in a fast food place such as McDonalds.

87. Get comfy in bed. Being comfortable means you don't want to move, which means no getting up to get food.

88. Take zinc and potassium supplements. These work well with kelp in raising metabolism and mobilizing fat.

89. If you have a terrible craving, turn on the TV. Most likely, some sort of show will be on with skinny, gorgeous actresses/models. It's a definite way to curb an appetite.

90. If sitting at school or work, constantly tap your feet/fingers. Fidgeting throughout day is proven to burn up to 800 calories per day.

91. If you're talking about celebrities, make sure to mention how you think Calista Flockhart is too thin and that you think Kate Winslet is gorgeous. Praise fat and people will never guess that you're starving yourself into thinness.

92. If you're in outpatient treatment and have to have your blood tested - a comprehensive metabolic panel - there are a few ways you can fool the test. One, drink water - LOTS. You need to flush the ketones that have built up in your system out of your body or else they'll know you're starving/burning fat. Two, eat some nutritional stuff - yogurt, fruit, cereal - the day beforehand as well as a few hours beforehand, Technically, you're supposed to fast for 12 hours before the test for it to be accurate in measuring your vitamin levels. NOT fasting will up the vitamin levels. Three, make sure you always take vitamins. Finally, you'll want to make sure you get your electrolytes in. Smartwater has 0 calories and lots of electrolytes - perfect for this tip and the first one! So drink up.

93. Wear nail polish to cover up the bluish tinge that starvation gives your fingernails so others don't suspect it as much.

94. Have to go to a restaurant with someone? Some ways you can avoid eating much - 1. veganism (makes it hard to find suitable food); 2. severe food allergies (always a good answer when they offer chocolate!), or 3. order something that you've never tried before. When you taste it, say you don't like it.

95.Three product recommendations: smart water (0 calories, but has electrolytes - even if you don't purge you lose them!), caffeinated peppermints (sugar free - 3 for 5 calories, at www.peppermints.com), and antacid gum (for those times you do have to purge). These are the triumvirate of the anorexic's medicine cabinet.

96. Use your mind - think about what the food would look like in your body after you have eaten it... hopefully that will put you off.

97. When you're cooking, make sure you chew gum at the same time so you won't be tempted to take little bites of the stuff you're cooking.

98. Wearing braces could take away your appetite. Depending on what kind of a person you are, either lazy or not. In some cases other people don't bother cleaning their braces because they are sick and tired of doing it. It is also bad to leave chunks of meat and cheetos in-between braces and teeth. Their mentality says " Why bother eating again, I don't want to clean my braces three times a day". This tip is good for people who are "neat freaks" or hygienic. It is also a good advantage cause braces will give good teeth result. Braces may hurt the teeth but its another reason not to bother putting food in your mouth

99. If you're with your family and you're at a buffet, spend most of the time acting like you're picky, and walk around the buffet tables. Then just get a little something and spit it in your cup or napkin. Sneak in some exercise too while you're walking.

100. Get a piece of ribbon and cut it to the measurement that you want your waist to become after you lose weight. Then you tie this around your wrist like a bracelet. The idea is that each time you see the ribbon you remember your goal, and hopefully it stops you from breaking your targets! And whenever you need a motivation boost, take the ribbon off and see if it fits around your waist.

10 things to do instead of eating

1. Clean house! Get busy "hoeing and throwing," go through old stuff and purge out what you don't wear, don't want, don't need anymore. Dust. Vaccuum. Scrub. Keep busy! It engages the attention and keeps the thoughts off food. If you're a teen, your mom will be amazed and VERY grateful, so grateful she'll forget to nag you about food! If you're an adult, you'll thank yourself when you're done!

2. Keep sipping on that lemon-water, tea, or diet pepsi while you work! Keeps the tummy sated so it won't growl at ya.

3. Put on some music and dance! Or keep the tunes rolling while you clean house, it keeps the work from getting boring and you can boogie while you sweat!

4. Work on your new pro-ana website, or update your online ana journal.

5. Network with other pro-anas through chat, email, messenger or club sites -- get some support and motivation from your sisters/brothers when you NEED it!

6. Put together a pro-ana scrapbook (or add some new things if you already have one) with lists of safe foods, low-cal, low-fat, low-carb recipes, word collages, and of course, TRIGGER PICS!!!

7. Surf the web and make a list of all the pro-ana sites you can find, or all the safe-food sites you can find, or all the places online where you can buy diet pills, shake mixes, etc. These lists are VERY handy for research and sharing with others!

8. Get up off that lazy cow butt and take a walk or start working out! You still have fat to burn, don't you??? Quit laying around dreaming of donuts and pizza and GET BUSY!!!

9. Write a letter to a friend you have not kept in touch much

10. Work on a Ana folder. Fill it with pictures, quotes, and anything beautiful

40 reasons not to eat

1.     You will be FAT if you eat today. Just put it off one more day.
2.     You don't NEED food.
3.     Fat people can't fit everywhere.
4.     Guys will be able to pick you up without struggling.
5.     You'll be able to run faster without all that extra weight holding you back.
6.     People will remember you as the 'beautiful thin one.'
7.     If someone has to describe you, they'll say, 'oh, she weighs like 100, 110 lbs.'
8.     Guys will want to get to know you, not laugh at you and walk away.
9.     Starving is an example of excellent willpower.
10.     You will be able to see your beautiful, beautiful bones.
11.     Bones are clean and pure. Fat is dirty and hangs on your bones like a parasite.
12.     If you eat, you'll look like those disgusting, fat, ghetto and trailer-trash hookers on Jerry Springer.
13.     The models that everyone claim are beautiful, the spitting image of perfection, are any of them fat? ... NO....
14.     Too many people in America are obese.
15.     People who eat are selfish and unrealistic.
16.     Only fat people are attracted to fat people. Do you want pigs to like you because you are one of them?
17.     Anyone can have 'inner beauty,' but few can earn real beauty, inside as well as out.
18.     You'll be able to move as quietly and skillfully as a spider.
19.     Only thin people are graceful.
20.     If you slap a fat person, you can see a shockwave ripple over their skin. That's disgusting.
21.     Do you want people to say, 'For god's sake get off of me, you're crushing me; I can't breathe!' or 'You are soo light.' ?
22.     Underweight, a.k.a. perfect body.
23.     Ballerina? Or beanbag?
24.     I want to be light enough so a helium balloon could lift me and carry me to the clouds. . .like in my reoccurring dream I love that dream.
25.     I want to walk in the snow and leave no footprints.
26.     Starve off the parts you don't need. They're ugly and drag you down.
27.    Nothing can't be fixed with hunger and weightloss.
28.     Saying 'No, thanks,' to food is saying 'Yes, please,' to THIN!
29.     Fat people are so huge, people see through them and it's like they don't exist.
30.     The only time people notice a fat person is when they get in the way of that beautiful thin girl walking by. (I know that one sounds horrible)(Oh well)
31.     Have you ever seen a person NOT notice a walking skeleton?
32.     Nothing tastes as good as thin feels.
33.     Is food more important than happiness in life? Your appearance to others?
34.     Eating is conforming.
35.     When you start to get dizzy and weak, you're almost there.
36.     Hunger is your friend and it won't betray you like food.
37.     Food is mean and sneaky. It tricks you into eating it and it works on you from the inside out, making you fat, bloated, ugly, and unhappy.
38.     Think of anorexia as your secret weapon.
39.     If you can name one reason to be fat, I will name a million to be skinny. I'll name them even if you can't find a reason to be fat.
40.     Thin people look good in ANY kind of clothes.

Pep Talk

Here's a little pep talk that I read when I want to give up. There's always that part of your mind that tells you that you can't do something, but you have to learn to push it back. This pep talk helps to pump me up and give me the determination I need to continue. . . Enjoy :)

Pep Talk

So you are craving food right now, huh? What do you think you are doing?! Don't you dare go anywhere near food! Don't touch it, don't even think about eating it. What do you want to become, a fat cow?! I am your best friend, and if you eat, you are failing me and letting me down. If you eat, it shows how little self control you have. That pain in your stomach right now, that is me, and that is your fat melting away. When you feel empty, it means you are empty of your sins. Summer is coming. You want to be able to walk around at the beach in your bikini, don't you? You want to be able to walk around in your bikini with your flat, firm little stomach and your toned little thighs. You want to be able to run your hand over your stomach and feel your ribs. You want to go to the shops and see that skimpy outfit and know you would look damn good in it. You made a commitment to me. I am your life, your obsession. Don't break what we have. I will give you everything you want, but you have to give me what I want. And I want you to stay away from food. Go have some water. Go drink some tea or coffee. Or better yet, go to the gym fattie! Don't show me what little self control you have. Don't defy me. You know that if you go and eat right now, you will end up standing over the toilet, puking it all up until you see blood and water and your stomach is aching. You will regret eating as soon as those calories and fat slip past your tonsils and down into your body to that extra roll of fat on your stomach. You are going to get cellulite. You are going to look like a typical fat soccer mom. I can give you so much. I can give you a great body. Show me your control and I will show you a flat stomach. Show me you love me and can keep me a secret and stay away from food and I'll give you those shaped little thighs. Show me you can run until you drop and I will give you a cute ass. You love me. If you eat now and throw away what you are working for, I will hate you. And you know you will hate yourself. You have a meal plan, you have goals and dreams. Don't throw that all away. Don't give up what you really want, for something you want now. Don't eat fattie. Don't fail me. Don't eat!

Food

What's up?

I thought I would post this, since it is a big help for me. The calorie counter is a great site if you need to look up how many calories something has. I use it if it what I want to eat doesn't have nutritional information, or if I don't want my parents to see me constantly looking at the nutritional information. ;)

Here are some no calorie foods (An anorexic's best friends):

apple
asparagus
beet
broccoli
carrot
cauliflower
celery root
celery chicory
cranberries
cucumber
dandelion
endive
garden cress
garlic
grapefruit
green beans
green cabbage
hot chili peppers
lamb's lettuce
lemon mango
lettuce
onion
orange
papaya
pineapple
radishes
raspberries
spinach
strawberries
tangerine
tur
zucchini

Journal

Hey guys,

I just started using a journal to track my calorie intake as well as keep thinsporation pics and quotes. This has really helped me a lot to stay organized with what I'm eating, as well as keep me motivated to reach my goals. If you want to make a journal like this, this is how I set mine up.

You need: A five-subject notebook.

I labeled the first section journal. This is where I am putting my thought or quote for the day, and where I write how I'm feeling that day. The second section is labeled options. In there, I put different things for me to do that day to keep me focussed and feeling happy. In the third section I'm keeping my calorie and fat count, and my weight measurements. I labeled the fourth section thinsporation, and I'm putting pictures in there. The last section is labeled homework, and I will explain that later.

Every day I'm going to post different things to put in your journal and to do for the next day to keep you on track with your goals and to keep you happy. It will look like this. . .

Journal:

Thought for day 1:
       - My life is better with Ana/Mia.

Just think this thought throughout the day and it will keep you feeling excited and determined, which is what I felt on the first day.

Options:

Day 1:

-Excersise (every Ana's god)

-Stretch muscles slowly. Stretch each muscle starting with you feet and going all the way up to your neck and fingers. Make sure you don't stretch too far (You don't want to pull any muscles :) When you are flexing a muscle, feel it with your fingers and think about how much stronger you will get if you continue with Ana.

-If you are still feeling anxious, stressed, or upset, grab your i-pod and go for a walk. Going for a walk is easy excersise. You are actually burning a lot of calories while relaxing, which is good. Go as fast as you want, as long as you want. This is a good way to get away from any stressors that are in your life. (For me it helps me get out of my loud house.) Remember to breath deeply as you are walking. Breath in as deep as you can, hold for 10 seconds, and then slowly release the air. This helps to calm your body as well as strengthen your lungs.

Calorie Count:

Record your calories for today. I just made a big chart for each day and split it up into the different meals that I ate. I usually do 5-6 small meals a day. I then record the total amount of calories and grams of fat. Also, make a set number of calories that you want to eat every day. It doesn't matter what the number is, because it is different for everybody. If you go above that number, it is considered a binge day and you get extra homework. Sounds harsh, but those are the rules.

Then track your weight for that day. I usually try to weigh myself right when I wake up, then before and after each meal, and right before I go to bed. If it is a school day, obviously I can't weigh myself at lunch, but that is okay. Also: my parents get kind of worried if they see me always weighing myself, so I would suggest you try to do it when they aren't around. To those of you who live alone: you are so lucky and I can't wait to be you. :)

Thinsporation:

Check out some of the sites that I will be putting up. They have great pictures.

Homework:

-Write down your old eating habits. What caused them?

-Write a journal entry on how you felt today.

If you binged:
        -Answer these questions. . .

*What led to the binge?
*What did you eat?
*What were your feelings before, during, and after?
*Did you try to do something else, or did you just give in?
*Why didn't that work?
*What else could you do to prevent another binge.

And if you binged, it's understandable. I did, too on the first day. Nobody said that this would be easy, so just keep trying and keep up the good work (:

Hello

Hello everyone.

This is my first day of blogging and I'm really excited. I've had Ana with me for a couple weeks now. I haven't been officially diagnosed with anorexia, but I have all the symptoms. I just wanted to make this blog to help myself keep track of how I'm feeling, what I'm eating, and my weight. I also think it would be better to share this with other people so I don't feel so alone all the time. Dealing with anorexia is hard, and we shouldn't have to deal with it alone. So feel free to share recipes and tips. This blog is for anorexics or bulimics only. It is just a place for us to chat about how we are doing, get to know one another, and deal with our eating disorders. Have a good day :)

3 Day Fruit Diet

Breakfast:1 piece of high-carb fruit (banana, large pear, ½ mango)
total: varies

Lunch:
1 piece high-fiber fruit (apple, plums, ½ cup berries)
total: varies

Dinner:
1 piece citrus fruit (orange, small grapefruit, tangerine, 2 clementines)
total: varies

total: 220- 310 calories, 1 gm fat