Jurnal cristinaxxs, 01 Jul 23

Tired as in lack of sleep or tired of eating the way you are? If it's the first, yeah, when my sleep sucks, I become a bottomless pit. The hunger seems never to be satiated. You're doing great though. Wish I had been as determined in my younger years. HUGS! 

aw, this is such a sweet comment! a bit of both to be honest :)) ty for your encouragement it means a lot x I hope you are well 

Cristina i see that you are still a young teenager. How tall are you. You have to be careful with your nutrition so you dont deprive yourself of very important vitamins minerals and protein. Be careful. This should not be a diet you are on but a way of life i.e. it should just be your normal eating pattern forever but maybe reduced if you need to lose weight. Your weight is pretty low which is why i asked how tall you are. 

hi, i'm 5'2 and thank you for ur concern. I'm always grateful for help x 

Ok so at 5’2 110 is reasonable but i just looked at your food journal. I have no educational background in nutrition but at a glance for a teenager your calories are way too low. Can you ask your doctor to send you to a nutritionist to design a plan for you that will work with the foods you enjoy eating and help you attain your weight loss goal? Just glancing at your foods you need to significantly up your protein grams per day. At maintenance 50 grams a day would probably be fine but to lose weight you may want to up to 75-100 grams per day. Protein will also help make you feel full longer. Are you getting a minimum of 64 oz of water a day? Are you taking a daily multivitamin? Strawberries are low calorie and only a handful will make you feel full. I have dealt with binge eating since i was about 17 or 18 off an on and it’s very hard on the health of your body. My issue is sweets and fats. Try and get yourself to eat 3 meals a day plus 2 snacks. 1/4 cup of healthy nuts (almonds, walnuts, cashews) are a good snack. Try smoothies. Ive just started this - one protein shake (premade not the powder is what i do) with a cup of frozen strawberries and 1/2 frozen banana. Not a ton of calories and feels like a milkshake (put in a blender for about 60 seconds). Im concerned for you. Please be careful. Binging often has to do with trauma or loss experienced. God bless you honey. 

If you are feeling like bing eating, try a whole apple 🍏 with 2 tbs PB powder or I also do 1/2 of an English cucumber w turkey pepperoni. Something filling but the calories won’t break the bank. 

I agree w Yearofhealth about upping your protein and probably fat, too. Healthy fat. That keeps you fuller longer as well. I’m on my phone so can’t see calorie intake. 

Take off your fatigue and have a nice holiday!😄  

Storms she’s a low of 517 calories with a couple days barely over 1000 looks like the average runs between 550-750 calories with a few over 800. She’s still growing her body needs more calories just to be healthy. She’s pretty small already so a healthy weight loss for her would be 1 pound a week maybe 2 pounds but she’s so close to her goal already. Cristina please please reach out to a nutritionist. 

@Yearofhealth2023 I know my calories are low, I used to struggle with an eating disorder so think it is coming back. I will try and talk to a nutritionist and will try and up my protein. I drink lots of water and have vitamins sometimes. Honestly, really thank you for your help, I will be more careful. I will also try some of the other things that you have suggested, thank you x 

@Stormsgirl okay, thank you for your advice. i will try the things you have said x 

Cristina you deserve to be really healthy and happy remember that okay🥰 

thank you so much, i will remember that x 

I just read YearofFaith’s comments about your calories. I agree, WAY TOO LOW. If you’ll look on this app at the bottom where it says sleep/exercise, it shows you that at minimum, we burn 1400-1500 sleeping and just doing no exercise what so ever. That’s the minimum just for HEALTHY basic bodily functions. You should up your calories, but like YOF said maybe reach out to a nutritionist or even your family Dr. They can help you! Don’t be afraid to ask for guidance, that’s what they are there for. My family Dr printed off a list of foods and it also included how much protein, fat, carbs, and sodium I should shoot for. I have type 2 diabetes from eating too much AND too much junk in the past. They helped me to get started on my health journey to make me healthy again. For example, diabetics should have about 30g of carbs per meal. Many nutritionists recommend 30g of PROTEIN per meal. Hope this helped! 🥰 After 6 months of following their guidelines, I lost enough weight to get off diabetes meds. The point is, I got help. It’s ok to ask for guidance until you get the hang of things, find your groove w food.