Your Excuses Are Not Making You Any Skinnier

Many people want to lose weight and get in shape but fail to take action towards their fitness goals. DO NOT be one of these people. There is nothing more annoying than listening to people complain about their weight when it is clear they are making zero effort to change. In every friend group, there is always that one person (or multiple people) who continuously eats unhealthy foods and chooses to watch reruns of Laguna Beach instead of going to the gym and then proceeds to complain about being overweight or looking "fat as fuck in this dress."

If you want to get fit, stop making excuses! Your body does not care that it's your sorority sister's birthday or grad assistant appreciation day or your aunt's wedding shower. If you eat a piece of cake, the calories still count regardless of what event or holiday it is. I'm not saying that you should NEVER eat delicious treats, but I am saying that if you eat these treats and other unhealthy snacks or high calorie foods every day and continuously make excuses for why it is okay that you eat like shit,  do not complain about being fat. Obviously, eating healthy and avoiding shitty but delicious food is easier said than done. Sometimes it is hard to resist that piece of pizza or a handful of Doritos. But learn to have some will power. Will power is something that can be developed over time, and you can take small steps toward it each day. Eventually, resisting fattening food will get easier. Eventually, making yourself go to the gym or go for a run will get easier, too. Being too tired to workout is not a good excuse. Having had a bad day is also not an excuse. Being upset over drama or a fight with your friends is not an excuse either. 

To avoid making all of these excuses for why you are not working out or eating healthy, start planning these things into your day. Make an hour long workout part of your schedule rather than something you may do if you have time. You can make time! Make eating healthy a lifestyle, not just a week long thing. Too many people lose a bunch of weight and then assume they can start eating whatever they want again and stop exercising. This is incredibly false. Fitness is a lifestyle, not a short term thing. So, betches, do not be that person whining to everybody and their mother about how "fat" you are if you aren't doing anything about it and if you are making excuses. Your excuses are not making you any skinnier.

Workout jam of the week: "Work Bitch" by Britney Spears is an incredibly upbeat and motivating song. Check it out and add it to your workout playlist!

Keep Calm And Rage On

Now that you’ve finally made it to the weekend it’s time to party! It’s been a long week, and all you want is a drink (or like ten). You are so ready to put on your party dress and heels and head downtown for a wild night of drinking and dancing. Maybe you’re going bar hopping with sorority sisters or out to the biggest rager in town, but regardless of your destination, you are ready to let loose and have some fun. Before putting on makeup and examining your closet for the perfect outfit, you head to the kitchen to pour yourself a nice glass of wine . . . and that’s when you remember you’re on a diet. Oh shit, you think. How many calories are even in a glass of wine? You quickly get out your phone or laptop and search for an answer on Google only to find that an average glass of pinot grigio contains about 175 calories! You click on multiple links provided by your Google search, hoping to find that this is wrong, but all the sites seem to agree, and on top of that, this so called “glass” of wine containing 175 calories is only 1 cup (8 fluid oz.). Your jaw drops in utter disbelief as you realize that the average “glass” of wine you pour yourself has at least two cups of wine in it and maybe more! So that glass of wine you were about to enjoy while debating between a Michael Kors mini dress and a Haute Hippie python sequin skirt and crop top would probably contain about 350 calories! Now you’re wondering how many calories are in a beer, a vodka cranberry, or your favorite strawberry margarita, and your answers are really putting a damper on your mood. This newfound knowledge that alcohol if packed full of calories is giving a whole new meaning to the phrase “fail Friday.” But don’t freak out just yet! Your weekend plans are not ruined; there are many ways around this dilemma.

            First of all, it is important to know how many calories are in your favorite drinks. At the end of this post I have listed some of the most common alcoholic beverages and the calories they contain. Familiarizing yourself with this information will help you make better decisions when you’re out partying (in terms of choosing drinks that is). If you’re like me, you always pregame before heading out for the night (or even pregame the pregame). Instead of that large glass of wine, mix yourself up a nice low-cal vodka soda. When taking shots, always be sure to chase with diet soda or a freshly cut piece of lime. It is so easy to rack up calories without even realizing it when chasing shot after shot with soda or juice. When you arrive at a bar or club, it is crucial to avoid sugary, fruity cocktails like Sex on the Beach or cranberry-vodka. Try a rum and coke with diet coke, or instead of a cranberry-vodka, order a vodka-soda with lime. It is best to avoid beer as much as possible, but sometimes you find yourself without other options. In these situations, if you do not want to bring along a flask filled with vodka or another low-calorie liquor, stick to light beer. Light beers contain about 100 calories on average as opposed to non-light beers that contain on average about 150 calories. This may not seem like that much of a difference, but after five Coronas you would have consumed a total of 750 calories while if you had stuck to Corona Light, you would have consumed 500 calories instead.

            But even low-calorie drinks can add up the calories quickly, especially if you are a party animal. This is where planning ahead comes into play. It is crucial to eat food before you start raging, but if you can eat fewer calories than usual at breakfast and lunch and skip a snack or dessert, you can save some extra calories for drinking. Another strategy may be to exercise longer on days when you have party plans later. Try running a couple extra miles or doing an extra thirty minutes on the elliptical machine. Burning off more calories can help you balance out the extra calories you are probably going to consume later. Also, keep in mind that because you have been dieting and eating less calories each day than you used to, you are going to feel the alcohol much quicker. While you used to be able to take five shots and only feel slightly buzzed, you may now feel pretty tipsy on five shots. While you need to remember to be careful now that you are a bit more of a lightweight (no offense meant), this will actually work in your benefit as you will not have to consume as many calories as you used to in order to feel drunk or to get on whatever level it is that you’re trying to reach.

While many diet plans and nutritionists say alcohol is a no-no if you are trying to lose weight, I say fuck that! When I decided to go on a diet during my freshman year of college, there was no way I was going to stay in on a Thursday night while all my friends were raging just because alcohol contained calories. I solved the dilemma by figuring out ways to accommodate my drinking into my diet, and I hope the advice I’ve shared with you in this post will help you to continue partying and living it up. We are hot and young, and we only live once, and there is no way we are going to end the party because of a diet. Yes, it can be difficult at times, but you just need to be smart about what you are drinking and how you are making up for extra calories during the day. So to all you betches in the gym, keep calm, stay strong, and rage on.

Know Your Alcohol:

Here are the calorie counts for some of your favorite drinks. If you can’t find a drink here, you can search the nutrition facts online.

Vodka (1 oz.): 64 calories

Rum (1 oz.): 64 calories

Whiskey (1 oz.): 64 calories

Gin (1 oz.): 64 calories

Tequila (1 oz.):64 calories

Rum and Diet Coke (1.5 oz. rum): 96 calories

Vodka-soda (1.5 oz. vodka): 96 calories

Vodka-Tonic (1.5 oz. vodka and 1 cup or 8 oz. tonic water): 186 calories

Rum and Coke: 196 calories

Bud Light: 110 calories

Corona Light: 100 calories

Corona: 150 calories

Mimosa (Standard sized champagne flue): 150 calories

Cranberry-Vodka (made with 1 cup or 8 fl oz. cranberry juice, 1.5 oz. vodka): 166 calories

Irish Car Bonb (average 12 oz.): 237

Daiquiri (1.5 oz. liquor and 5 oz. mix): 364 calories

Long Island Iced Tea: 520 calories

Margarita (average 12 oz.): 540 calories

Pina Colada (12 oz.): 588 calories

Planning Ahead

Today’s diet tip is planning ahead. When you are on a strict diet, you do not have many calories to spare, so it can be helpful to plan what you are going to eat ahead of time. If you are on a 1700 calories per day diet and you decide you really want a nice big omelette with cheese for breakfast one morning, you will probably find that you have screwed yourself over later on in the day, and by nighttime you’re starving. A bag of chips may sound really good along with lunch in the moment, but hours after dinner you may be upset when you have no calories left for a snack. Planning ahead works in a variety of ways. For some people it means writing down exactly what they will eat for each meal the night before. Others may go with just a general idea and think a few hours ahead as the day progresses. To others, planning ahead means leaving a sort of safety net for times of the day when they know it will be harder for them to resist a snack or some froyo. For example, someone who knows they will want to snack at night may eat fewer calories during lunch or dinner so they have some left for a bowl of cereal while watching TV at night.  A person planning on going out to a bar with friends one night may also eat fewer calories at each meal to save room for a few vodka sodas later. Some dieters plan ahead by figuring out what low calorie foods are most filling or figuring out which nutritious foods they like best. Those who have been at it for awhile use their built up knowledge to determine what they should eat and when. Building up this knowledge base and figuring out what works best for you is all part of the learning process of dieting and living the fit life.

Listed below are some great foods you can incorporate into your diet as parts of meals or as snacks. These foods are nutritious, low-calorie, and delicious!

~Mango Non-Fat Greek Yogurt: 120 calories

~Apple: 70-100 calories

~Pirate’s Booty: 130 calories (1 serving=2 cups)

~Special K Chips: 110 calories (1 serving-27 chips)

~Raw Almonds: 160 calories (1 serving=.25 cups)

~Rice Chex cereal: 100 calories (1 serving=1 cup)

~Whole egg: 75 calories

~Egg whites: 15 calories per egg white

~Lemon Sorbet: 120 calories (1 serving-.5 cups)

~Skinny cow Ice Cream Sandwich: 150 calories

~Cookie Dough Frozen Yogurt by Turkey Hill: 120 calories (1 serving-.5 cups)

~Blueberries: 80 per cup

~Raspberries:  64 calories per cip

~Sweet Potato (Medium Sized): 115 calories

~Grilled Chicken Breast (Boneless and Without Skin):  210

~Salmon Fillet (.5 of a filet): 185 calories

~Flounder Fillet (4.5 oz.)=170 calories

Baby Carrots: 50 calories per cup

~Green Beans (Boiled): 45 calories per cup

~Oatmeal (Plain): 165 calories

~Whole Wheat English Muffin: 130 calories

~Smart Balance Butter: 50 calories per tbsp.

~Broccolli: 35 calories per cup

~Green Tea (Un-sweetened): 0 calories

~Americano (black): 15 calories

Finding Your Thinspiration

     So now that you’ve begun a weight loss diet, you’re starting to pay close attention to the number of calories in the food you eat . . . and you’re starting to realize that everything seems to have like a bajillion calories in it! How can you possibly make it to the end of the day without dying of starvation or without eating over the number of calories you are allowed per day? When first starting off on a diet, you begin to realize just how difficult weight loss is, and thinking about the journey ahead may scare you. But don’t give up just yet! Dieting is a learning process, and for many, this learning process will eventually lead to the realization that nutrition and fitness is a lifestyle. Once you begin to understand more about health and nutrition, dieting will become less of a struggle and more rewarding. Yes, it can be ridiculously frustrating at first. Sometimes you may think you have eaten well and exercised enough only to find out that you have not lost weight that week. Sometimes you may feel exhausted or be having a generally bad day and will want to say “screw it” and spend the day eating whatever you want. Sometimes you will think that you just can’t do it anymore; the strict eating, calorie counting, and intense workouts are too much. But in moments like these, you must stop, breathe, and find your inner strength and will power by remembering your fitness goals and how important it is to you to reach them.

     Today’s dieting tip is finding your “thinspiration.” “Thinspiration” is your personal reason or inspiration for losing weight. Maybe your goal is not to drop pounds but to just tone up your body, but regardless of your fitness goal, there is a reason behind the goal, and that reason is what is driving you to reach it. Many people have an image in their mind of what they want their body to look like, and that image may be comparable to the body of a professional athlete or celebrity. Your thinspiration may be to lose 10 pounds before a big event like a wedding or your sorority formal, so you can fit into your dream dress. Your goal may be to get a fabulous bikini body before you hit the beach on your next vacation. Whatever your personal goal is, it is crucial to keep your “thinspiration” or reason for getting into shape in mind especially when the journey gets tough. Hanging up a picture on your wall of that celebrity who’s fit body you’d love to have or the size four dress you want to wear can help remind you why you’re on a diet/why you’re working extra hard at the gym an will help keep you motivated. This is NOT to say that you should hang a picture of Mary-Kate Olsen or Nicole Richie on your wall or write “Stop Eating” on your fridge. I am referring to celebrities who are thin but healthy and in shape like Beyonce, Jessica Biel, Halle Berry, or Jessica Alba. Remember that looking ano or emaciated is not actually attractive.  

     Finding your thinspiration is also important because you should be sure you’re dieting and working out for the right reasons. Your thinspiration should never be to please people other than yourself. You should not be dieting to win someone’s love or to “fit in” with a certain crowd of people. If you are attempting to drop pounds for the wrong reasons it is not only unhealthy but also much more difficult and less rewarding. So make sure that you are slimming down and toning up because YOU want to!

     

“But It’s Healthy!”: Be Sure To Avoid This Common Dieting Mistake

When trying to lose weight, many people fall victim to the common misconception that eating healthy will lead to weight loss. For the benefit of your overall health, choosing mostly healthy and nutritious food is obviously important, however, eating only “healthy” foods does not necessarily lead to weight loss. Although eating nutritious, filling foods is an important component in going on a weight loss diet, the key to actually losing pounds is the number of calories you are consuming.

            So you decided you wanted to lose weight. You went to the grocery store and filled up your cart with items like whole wheat bread, eggs, lots of fruit and vegetables, nuts, low-fat yogurt, some snacks like Special-K cracker chips or Pop chips, frozen yogurt, chicken, granola bars, e.t.c. The next morning you are ready to start your new diet. You make an omelette with veggies and two slices of unbuttered wheat toast for breakfast and then have an apple for a snack a few hours later. For lunch you have a yogurt with granola and a bowl of Special-K cracker chips. You snack on some almonds later on and make chicken, vegetables, and brown rice for dinner. For dessert you have one and a half cups of frozen yogurt. In general, this sounds like a very healthy day, and for the average person, maybe it is. But if you are trying to lose weight, this is not going to work. If you add the calories from breakfast (350), the first snack (100), lunch (650), the second snack (200), dinner (650), and desert (350), you would have consumed a total of about 2300 calories! This is where many dieters get stuck, and some people even end up gaining weight while trying to diet by unintentionally overeating health foods. It would seem that cutting bad fats, unnecessary sugars, junk food, white bread, and other notoriously unhealthy foods out of your diet should result in weight loss. Unfortunately, dropping pounds is not that simple.

            Weight loss is based on a mathematical equation that takes into account the number of calories you burn on an average day, how much you weigh now, how much weight you are trying to lose, the time span in which you’d like to lose x number of pounds . . . And if you are like me and seriously fail at math, this sounds very complicated and confusing. Luckily, there are many websites you can go to that will calculate the number of calories you should be eating daily in order to lose weight based on your personal body type and weekly activity level. Many diet plans also help make this easy. For example Weight Watchers gives all foods a point value, so you do not have to constantly be adding up numbers of calories. There are also iPhone apps that help you track calories and other nutritional factors. My personal favorite iPhone app is called “Calorie Counter and Food Diary” by MyNetDiary Inc. This free app helps you determine how many calories you need to eat each day in order to lose X amount of pounds in X amount of time. It also allows you to plug in the foods you eat throughout the day, and it tells you the amount of calories and other dietary components each food contains.

            Losing weight is no easy task, and it requires determination and will power. There are many helpful tips to keep in mind while dieting such as remembering to eat healthy, filling foods so you will not be hungry at the end of the day and find you are out of your allowed number of calories. Some people find it helpful to keep track of what they eat each day so they can figure out what worked for them and use that eating schedule for future days. I will go into more detail on helpful tips for dieters in future posts soon to come. If you have any tips you would like to share with fellow dieters, feel free to post them in the comments box below! Some days will be easier than others, but if you can stick it out and make it through to your goal weight, it will all be worthwhile and extremely rewarding.  

"Skinny Girls Lift Weights"

 In the world of fitness, many people are stuck in the mindset that men lift weights and women just do cardio. This stereotype regarding gender roles at the gym often becomes a reality for women, and they end up avoiding use of weight machines and free weights all together. The separation between men and women in a gym setting is most prominent in a population of young adults, for example, on a college campus. The first time I entered my college fitness center I found the divide between guys and girls crystal clear. There might as well have been a brick wall separating the weight machines/free weights from the cardio machines. The weight section was packed with hot, muscular frat bros and the occasional scrawny guy desperately trying to get on par with the others, and the cardio section consisted of sorority girls on rows of treadmills and elliptical machines blasting Avicii and Ke$ha on their iPhones. As I sweated it out on the treadmill, I never would have dreamed of entering the weight section. Like most of the girls there, not only did I know nothing about weight lifting, but I also believed that as a girl I should not be using weights anyway. The goal was to get skinny, and free weights were just meant for boys to get larger muscles, weren’t they? This is where I was wrong.

When I went home that summer, I decided to hire a personal trainer for a week, so I could make sure my workout routine was efficient. My trainer was twenty-eight years old with a master’s degree in nutrition, and she was in perfect shape. At our first session, after discussing my cardio routine, she brought me over to the free weight section of the gym. I was very confused, and it showed as I looked around self-consciously at the guys lifting weights nearby. My trainer read the concerned expression on my face and laughed.

            “Never lifted weights before?” she said with a knowing smile.

            I shook my head, still looking terrified, and my trainer handed me two five-pound dumbbells.

            “I’m about to let you in on a little secret,” she said as I stared at the dumbbells like they were some kind of foreign objects. “Skinny girls lift weights.”

            Although I was hesitant at first, I had no reason not to believe her; she was skinny and toned. I did the free weight routine she taught me four days a week for the entire summer, and by the time I went back to school my arms had transformed from flabby to fab and toned. I was also able to slim down and tone my legs using some of the weight machines, and I could hardly wait to go out on the town in my new little black dress.

            I consider myself lucky to have learned the truth about using weights early on in life. Too many women are under the false impression that lifting weights is “manly” and will make their muscles unnaturally large and unfeminine, but this is so not true! In order to bulk up your muscles, you would have to be lifting seriously large amounts of weight, and then quickly downing tons of protein and constantly be drinking muscle milk or whatever it is the bros are always chugging. By encouraging you to lift weights, I do not mean you should start bench pressing or using your boyfriend’s fifty-pound dumbbells. I’m talking about starting off with some five-pound weights and maybe eventually moving up to eight or even ten-pound ones when the exercises begin feeling too easy. Lighter weights and higher reps of each exercise you choose will slim and tone your body and potentially speed up your metabolism. While cardio is obviously important, you need to incorporate weight lifting, too, for a well-rounded workout routine to be sure you are working all parts of your body.

            So next time you hit the gym, do not be afraid to enter the uncharted territory that is the weight section. If you feel uncomfortable lifting weights by yourself in a section full of guys, bring a friend along. You may feel self-conscious at first, and this is normal because you are trying something new, but never doubt yourself. One of my favorite sayings in regards to confidence is “Fake it ‘til you make it.” If you walk into a room with your head held high, faking confidence, others will assume you know what you’re doing, and after awhile, fake confidence will become real, solid high self esteem. If you really cannot bear to use weights in front of a bunch of bros, you can buy your own dumbbells and use them at home.  Below, I have written out a great free weight routine for arms you can try. You can find many other weight lifting routines online and in your favorite fitness magazines. So get out there with those dumbbells, and remember, “Skinny girls lift weights.”

Fabulous Arm Workout:

To get the best results, do this arm workout 3-4 times a week. (Never 2 days in a row!)

1.Bicep Curls-2 sets of 15 reps (try using 8 lbs)  

                                

                     

2.Front Shoulder Raises-2 sets of 15 reps (try using 5 lbs)

3.Lateral Shoulder Raises-2 sets of 15 reps (try using 5 lbs.)

4.Tricep Kickbacks-2 sets of 15 reps (try using 8 lbs.)

Betch In Norts

              Three years ago I developed an addiction. It all began after my freshman year of college when I arrived home for summer break and decided to make the gym my second home for the next three months. I was in desperate need of workout clothes, so I headed to a sporting goods store in town. As I walked through the doors and looked around, wondering where to begin, a flash of neon caught my eye. There are few things in this world I love more than neon, so as per usual I quickly made my way over to the source. Within thirty seconds I found myself standing in the middle of the Nike Women’s Sportswear section, and that was when I fell in love. In front of me, rows upon rows of Nike gym shorts (that I soon learned to call  “Norts” like other fanatics) of just about every color combination imaginable hung on long racks, waiting for me to make them mine. I was mesmerized, especially by the neon ones of course, as I had not realized gym clothes could be so fabulous. The first pair I grabbed was the brightest shade of neon pink I had ever seen, and I could hardly wait to put them on and hit the gym in style. Next I grabbed a lime green and neon yellow pair, then neon orange and pink, Tiffany blue, pink and black, and neon yellow and pink . . . By the time I made it to the register, I had a mountain of Norts in my arms and an ecstatic expression on my face. The cashier stared at me like I was psychotic, but I could not wipe the ecstatic expression off my face. After paying a ridiculous amount of money that I knew would get me an angry lecture from my dad later on, I sprinted out of the store, sped home, and put on the neon pink pair with one of my sorority-lettered tank tops. As I admired my stylin’ outfit in the mirror, my mom and sister walked in and spotted the extra large shopping bag on the floor. I excitedly began showing off all my fabulous new Norts like a child on Christmas morning showing off brand new toys.

“This is ridiculous!” my mom exclaimed. “No one needs this many pairs of gym shorts.”

I was shocked and hurt by her disapproval.

“These are not just gym shorts,” I told her. “They’re Norts!”

Ever since that first day I put on a pair of Norts, I have been addicted. The new color combinations and shades are endless, and there will always be another pair to buy that I do not already own. My parents, sisters, and friends have tried to “help” me end the addiction, but they’ll never be able to make it stop. So maybe they are right. Maybe I do not need any more Norts. But I want more, and I will always want more. If I enter a store that sells them, I will find them, and I will buy them simple as that. Throughout the past few years my addiction to Norts has somewhat expanded into an obsession with cute workout clothes. It is difficult for me to resist the neon glow of Lululemon. I can never resist a brightly colored workout headband or sports bra, and I love the newest trend of neon running shoes. Putting a fun, colorful outfit on to go to the gym gives me an incredible energy boost, and buying exercise clothing helps motivate me to workout.

You may be wondering, “What is the point of wearing fabulous neon outfits to exercise? Well, aside from being able to go for a run in the dark without getting hit by a car, I believe that fun, festive colors can truly boost your energy, and stylish workout clothing can inspire you to exercise harder and longer. Lilly Pulitzer once said, “Life is a party, so dress like it.” While some people may find this quote cliché or shallow, if you really take a moment to think about Pulitzer’s words, you will find they are meant to inspire us all to live it up every day and make the most of each moment. Life is short and we definitely should live it up every day. In order to feel our best and most confident, it helps to look our best, too. In a fabulous pair of Norts and matching headband, you will confidently walk into the gym like you own the place, and you will be ready to work hard. Aside from the fact that you often meet super hot guys at the gym, looking good will help boost your exertion of positive energy, and this energy will motivate you to reach your fitness goals. Someone once came up to me at the gym and told me that my brightly colored outfit was cheerful and inspiring. Not only did my outfit motivate me, but it also motivated others. So do not be afraid to be that betch in the gym looking fabulous in neon. If anyone ever tries to tell you that buying cute exercise clothing is pointless or that you do not need any more Norts, they are wrong. You can never have too many Norts.