binge eating is awful. it’s stressful, extremely upsetting, and it can make you feel out of control. but overcoming binge eating is possible. there was a time when i thought i would never beat the binge cycle that i was trapped in, but with hard work and dedication i was able to fully recover. i’ve grown so much through my experience, and i picked up a lot of useful tips and tricks along the way. so i put together a bunch of resources that will hopefully help you get through this too. it’s a long post, so buckle up. let’s get into it…
beat cravings:
- drink water
- or peppermint tea
- chew mint gum
- gargle mouthwash
- suck on ice cubes
- brush your teeth
- find healthier alternatives to the foods that you crave. fruit instead of candy, miracle noodles instead of pasta, frozen yogurt instead of ice cream, dark chocolate instead of milk chocolate, popcorn instead of chips… etc.
distract yourself:
- study or do homework
- meditate
- exercise!
- clean your room
- paint your nails
- do your makeup
- take a shower or long bath
- shave your legs
- do a face mask
- write a story or in your journal
- work on an art project
- read a book
- make cute diy gifts for your loved ones
- organize your closet
- go for a walk or run
- try on/plan outfits
- take a nap
- go shopping
- run errands
- just get out of the house and away from the kitchen
- call up a friend
- volunteer
binge prevention tips:
- tell someone! having a support system can do wonders for your recovery. they can hold you accountable and encourage you.
- get rid of all trigger foods. seriously, go through your kitchen and throw out everything you have the tendency to binge on. i used to binge on ice cream every single day until i tossed it out. chocolate, cereal, peanut butter, whatever your vice is… say goodbye. “if it’s there, you’ll eat it.”
- tip #1 can be tough if you don’t live alone. opening up to your roommates about your problem can really help them understand the seriousness of it. one thing you can do is keep all of your food in a separate area, and train yourself to eat only from your own stash. in binge eating disorder recovery, i kept my food in an entirely different room from the kitchen (thanks, minifridge) and it helped me so much!
- also, don’t buy food products you’ve binged on before. never go to the grocery store hungry, because you’ll be more likely to fill your cart with things that aren’t great for you (or your binging).
- crash dieting often results in the development of binge eating. don’t restrict your calories too much if your goal is sustainable fat loss. furthermore, you’re gonna need energy to get through your workouts!
- if the urge to eat is strong, make food that requires cooking/baking. i usually toss a sweet potato or some into the oven because it’ll take an hour or so to be ready to eat. by then, the urge to binge has often subsided.
- always stock up on high volume foods, like vegetables. one of my favorite binge prevention techniques is to buy giant bags of veggies that i can just throw in the microwave. they’re huge- for a very small amount of calories, so if i eat a lot, it’s totally okay. (i like the ones from greengiant.)
- meal prep meal prep meal prep! make your meals beforehand (in cute lil containers if you like) and this can help you stay on track. if you want to take it a step further, you can even buy the ingredients you need day-by-day to completely eliminate any chance of binging. (although this means going to the grocery store every day.)
- set alarms for when you eat your meals. i just use an app on my phone for this. it helps because when i get a craving i am able to tell myself, just a little while longer until the next alarm and then i can eat.
- include plenty of protein and fiber in your diet. they help keep you full! but it’s also important that your diet includes carbs and fats as well. a lack of any nutrient can cause your brain to send signals to your body that you need to eat. besides, you need all of these things to function!
- don’t completely deprive yourself of any food you love. moderation is key.
- get proper sleep! you should aim for around 9 hours of sleep per night. not getting enough sleep is linked to overeating, a slowed metabolism, and an increase in appetite.
- never skip breakfast! every time i skip breakfast i always end up eating way too much later in the day.
- and of course… stay hydrated. 💧
how to make an anti-binge box:
it’s a good idea to keep a stash of helpful items somewhere in the house. i keep mine in my room because i tend to binge at night. here’s some ideas for what to put in your anti-binge box.
- gum/mints
- bottled water
- flavored sparkling water (good for soda cravings).
- tea bags
- jump rope, dumbbells, or other exercise equipment that you can grab and go
- motivational quotes/pictures
- journal
- low calorie snacks like rice cakes, applesauce, jello, etc. (sometimes the act of chewing/eating will help ease the urge to binge.)
- books
- important phone numbers in case you need to call someone to help
intermittent fasting for binge prevention:
ah, intermittent fasting… it’s all the rage these days. normally i would roll my eyes at such diet trends, but this is what finally helped me get over my binge cycle!
- i use the 16:8 fasting method, which in my opinion is the most effective for binge prevention. you have an 8-hour eating window in which you have all of your meals, and then you don’t eat for 16 hours.
- my eating window is from 8am to 4pm, because i am more likely to binge in the evenings. even if i start to compulsively overeat during the day, i am able to stop at 4pm because it’s become a habit to do so.
- your personal eating window can be whenever you want it to be, but i highly recommend the majority of your fasting to be during sleep.
- intermittent fasting has several other benefits, but it can also cause health issues for some individuals. you should do your own research before determining whether or not intermittent fasting is for you.
what to do after a binge:
- don’t panic. it takes 3500 calories over your basal metabolic rate to gain one pound. most people burn around 2000 each day, so if you binged on 4000 calories today, you won’t gain even half a pound! remember this if you step on the scale and it says you’ve gained several pounds overnight. i promise that you have not- the weight gain comes from water retention, food, and waste.
- step away from the kitchen. go to a room where you can calm down and recuperate. your bedroom, a cozy den perhaps. just get away from the source of your distress.
- find some way to relax. take a shower or soothing bath, watch an episode of your favorite tv show, curl up with a good book, exercise if you feel up to it.
- if you are having a panic attack, move to a space where you will be less likely to hurt yourself. make sure there are no sharp things around. then just float along with the panic attack until it subsides; recognize that you are not dying and that this panic attack cannot hurt you, and just roll with it. ride the wave until it’s over instead of fighting it. (and call someone to be with you if you can.)
- don’t try to starve yourself the next day, as this will likely only lead to another binge. trust me when i say that binge-starve cycles are the worst. besides, one single binge will barely impact your weight. just accept that it happened and move on.
dealing with the physical pain:
binge eating can be painful and very uncomfortable. it may feel like you’re about to burst. here are a few of my tips, researched and learned from experience, to help with the bloating and other physical symptoms that might occur after a binge.
- drink tea. peppermint tea is excellent for soothing a bloated belly, but all teas have benefits. though i would suggest that you avoid caffeine right now, as it can make your anxiety worse.
- try a heating pad. this can help with the pain.
- sit still, close your eyes. lie down and allow your body to recover from the shock it has just received.
- take a hot bath or a warm shower. relax, baby.
- drink water. but don’t drink too much too quickly, or you might get nauseated.
- do not force yourself to throw up (purge) because binging is already a shock to your body. vomiting is even more of a shock. you can do a lot of damage by purging, and it can be really hard to stop once you start. just don’t do it.
- try to do some light yoga/stretching if you can, but don’t do strenuous exercise yet. allow your body to digest the food.
- go to sleep. hit the reset button and start fresh tomorrow. sleeping is great for settling your stomach and healing your body.
treatment options:
- often times, binge eating is triggered by an emotion or stress. consider talking to a therapist who can give you strategies to combat this. therapy can help you get down to the root of the problem and find out what’s causing that stress. compulsive eating can also be helped with therapy.
- work with a dietician or nutritionist. sometimes when another person plans out your foods and meals, it can help you stay on top of things. it can be good motivation too.
- if things are really bad, consider seeing a psychiatrist who will prescribe you meds to help you stop binging. some meds can help with impulse control and appetite. it’s totally ok if you need prescriptions to help you out… there’s no shame in taking medicine!
- list of international suicide hotlines
- binge eating disorder association
- national eating disorders association
- eating disorder hope
- national eating disorders hotline (1-800-931-2237)
- national suicide prevention hotline (1-800-273-8255)
- chat with a crisis counselor (Text 741-741)
ask me anything | my answered asks
- if you’re in eating disorder recovery, you may find that you’ve started binging. relax, breathe, and go with the flow. i know that it’s not fun and it’s emotionally stressful, but your body is very smart and will do anything it takes to keep you alive. it needs nourishment. it needs fuel. and chances are, you need to gain some weight before you’re healthy. your body will know when it’s time to stop eating so much. right now it’s trying to get as much food as it can, because it doesn’t know when it’ll be starved again. when you reach a healthy weight/replenish nutrients you’ve been lacking, you will stop binging. trust me… i’ve been through it myself. it is not forever.
- and if you’re in recovery, try to keep in mind how much your body is healing right now. (if you’re not recovering, you’re dying.) also, your metabolism is returning to normal- which is pretty cool!
- binge eating is not your fault. it’s an actual disorder and that means that it’s an illness. you are not a failure or a loser, you are suffering and your pain is very real. what you’re going through is valid. you are such a badass for getting out of bed each day.
- i remember feeling so hopeless during the worst of my binge eating. i thought that it would never end and i would never stop gaining weight. i didn’t want to live anymore. fast forward six months later and i’ve never been happier. please stick around kiddo, cuz’ life really does get so much better.
- it doesn’t matter if you don’t think you’re sick enough. you deserve treatment, you deserve help and a beautiful life. you’ve got this! stay strong my lil warrior. ❤
(i do not have instagram anymore, the current owner of the account growwithkat is not me.)
Everybody NEEDS to read this!
(via 45skinnyplease)
all it should take if you’re disciplined enough is three to four months. you’ll be at you goal weight in four months.
the food will still be there in four months. mcdonald’s will still exist in four months. that donut place will still be there after four months. food won’t leave, it’ll still be there when you’re skinny. why eat it now? why not eat it when you’ve reached your goal?
[ what i tell myself every time. ]
(via creativeqbss)
my new roommate said that her last roommate had an eating disorder and then talked to me about her clean eating and weight loss goals and how she buys clothes that are a little snug to motivate her to lose more
and like honestly? i have anorexia but this is why i constantly talk about the dangers of the “health and fitness” industry and diet culture bc we have essentially normalized certain symptoms of disordered eating but it’s ok if it’s under the guise of health i guess???
like how is calling it “clean” eating NOT a way to moralize food
how is intermittent fasting NOT the same thing as skipping meals
how come when i buy clothes that don’t fit, it’s something i have to tell my therapist about because it means i am putting pressure on myself to fit into them, but if a “normal” person does it then it’s just motivation for them?
where is the fucking line???
and more importantly when are we going to start acknowledging that the entire world is pro-ana but that’s too harsh of a description so we slap some health buzzwords on it to make it palatable
when are we going to take responsibility for encouraging disordered behavior instead of labeling those of us with EDs as the crazy/imbalanced ones
your fucking Whole30 or keto or whatever “clean” diet you’re on is just as restrictive as the diets we create for ourselves due to our disorders. but we are the crazy ones, right
Fucking repost.
(via reixxo)
thehomietca asked: I don't know why but I am so scared. I have many questions.. I started today and I am doing so well, but the whole "bad metabolism" thing scares me. Will water fasting actually make me appear smaller.. Many people say you just lose weight and its not visible. Also will i begin to smell? How long should I fast? How should I break my fast?
Hello again! I’ll try to answer those questions as best I can, though bear with me because it’s going to be a bit of reading.
Bad Metabolism Will my metabolism slow down/drop from fasting?
——Yes, your metabolism will slow down (don’t worry, I’ll tell you the solution). Your body is trying to make up for the lack of nutrients, and therefore is telling your digestive system to calm down and not rely on an outside source of energy to pump through the body. Metabolism is responsible for the way you digest your food: people who can eat a ton and hardly gain anything have a fast metabolism, while others who eat normal amounts of food but gain easily have slower metabolism. During fasting, your metabolism pretty much does the same as a bear during the winter – it enters a state similar to hibernation. The good side of this is that you enter ketosis, a state where your body begins to nibble at fat deposits (stomach, thighs, etc.). This hibernation-like state is not permanent. You can either gradually work yourself into a healthy exercise (weightlifting, jogging, etc.) after your fast, or you can do simple exercises during your fast to prevent it from slowing down too much. The safest exercises to do during a fast are light dancing and taking a 30 min. to an hour stroll (not jogging). Metabolism is controlled by your thyroid, and also by the amount of exercise you do. The more exercise you have in your lifestyle, the faster your metabolism will be. Please be aware that doing heavy exercise during a fast is not safe, so please be gentle on yourself. It only takes a few days of exercise to bring it back up after you end your fast. ^^
Visible Weightloss / Smaller Body Mass Will I be noticeably smaller / thinner after my fast?
——This depends on a lot of factors. It depends on how long you fast, how much you are trying to lose vs. your actual weight, and how well you stick to it. Everyone’s body works a bit differently, so I can’t say for sure which fat deposits will disappear first. Usually it’s most noticeable in the face and arms. As you continue into your fast, it becomes more obvious in the ‘troublesome areas’ (thighs, stomach, love-handles, etc.). Most people can lose 5 to 10lbs from a week of fasting, and 10lbs is a BIG difference. The question though isn’t whether or not other people will notice, but will you as the faster notice? A lot of times, people will lose a considerable amount of weight, but due to self-image issues and looking in the mirror all day, we don’t notice the changes unless they’re immediate and extreme. If you’re worried that may be the case, it’s probably worth it to take a photo of yourself every 2 days (with good posture and a pretty smile of course), and get an electronic scale that will tell you exactly how much you’ve lost since your last weigh-in. That way if you can’t see progress in the mirror, you can at least see it on the scale.
Smelly Will I start to smell from fasting?
——Yes and no. If you eat during a fast, or immediately after the end of one, it is common to smell like what you ate (you are what you eat, as they say). This doesn’t happen to everyone though. From personal experience, don’t eat fish unless you want to smell like salmon (lol). If you eat, just make sure you eat something like fruit. It has tons of vitamins, has a natural sugar that will give you energy, it’s gentle on your tummy, and you’ll smell like fresh strawberries. The smell is very faint though, and can easily be covered with deodorant, perfume, or even the smell of your shampoo after taking a shower.
Time-Length How long should I fast?
——If you’re a beginner, it’s best to start with a 1 to 3 day fast. Some people experience negative reactions such as headaches and nausea, and some can become faint on their first day. This is not typical of all people, and if you’re worried about such side effects, then you should only take it one day at a time (see how far you can hold out for and stop when you need to). If you are just naturally a nervous person, it’s best to distract yourself by hanging out with friends, playing video games, chatting online, tumblr-ing, dancing to music, etc. to avoid tricking your body into thinking it has these symptoms. It’s really not a scary thing, so try not to worry yourself over it. More experienced fasters can go anywhere from 10 to 60 days (though anything above 20 days isn’t recommended without some break in-between). Know your limits, and don’t push / punish yourself if you can’t fast for as long as other people. It’s a learning experience, and takes time for some people to adjust to.
Breaking A Fast How do I end / break my fast?
——At the end of the fast, you need to think of your digestive system as a new child born into this world (sounds cheesy, but bear with me here xD). Your stomach will be sensitive to food, so it’s best to slowly reintroduce solids into your diet. Many people start by replacing water with tea. 2 days later, tea gets replaced with juice. Another day or two after that, juice is replaced with smoothies and milk, and maybe some gentle foods like fruits, rice and soups. The duration of time it takes to break a fast again depends on the faster’s experience and how long you’ve been fasting. If you’re new to fasting and held out for 3 days, you could get away with drinking juice and eating soup on your first day off of your water fast. If you go for a long period of time, you may want to ease yourself back into solids over a longer duration as I mentioned above. Just so you know, you may have some diarrhea when you reintroduce solids (not the painful, gassy kind, if you ate proper foods), but this usually only lasts a day. Don’t panic when this happens, your tummy was just a little surprised is all. ^_^
I hoped this helped in some way, and don’t forget, a lot of members in the fasting community are open to helping others get started! If you ever have any concerns, don’t be afraid to reach out, alright? We’re all here to support each other.
This was a simple easy introduction to water fasting 101. 👍👌
binge eating is awful. it’s stressful, extremely upsetting, and it can make you feel out of control. but overcoming binge eating is possible. there was a time when i thought i would never beat the binge cycle that i was trapped in, but with hard work and dedication i was able to fully recover. i’ve grown so much through my experience, and i picked up a lot of useful tips and tricks along the way. so i put together a bunch of resources that will hopefully help you get through this too. it’s a long post, so buckle up. let’s get into it…
beat cravings:
- drink water
- or peppermint tea
- chew mint gum
- gargle mouthwash
- suck on ice cubes
- brush your teeth
- find healthier alternatives to the foods that you crave. fruit instead of candy, miracle noodles instead of pasta, frozen yogurt instead of ice cream, dark chocolate instead of milk chocolate, popcorn instead of chips… etc.
distract yourself:
- study or do homework
- meditate
- exercise!
- clean your room
- paint your nails
- do your makeup
- take a shower or long bath
- shave your legs
- do a face mask
- write a story or in your journal
- work on an art project
- read a book
- make cute diy gifts for your loved ones
- organize your closet
- go for a walk or run
- try on/plan outfits
- take a nap
- go shopping
- run errands
- just get out of the house and away from the kitchen
- call up a friend
- volunteer
binge prevention tips:
- tell someone! having a support system can do wonders for your recovery. they can hold you accountable and encourage you.
- get rid of all trigger foods. seriously, go through your kitchen and throw out everything you have the tendency to binge on. i used to binge on ice cream every single day until i tossed it out. chocolate, cereal, peanut butter, whatever your vice is… say goodbye. “if it’s there, you’ll eat it.”
- tip #1 can be tough if you don’t live alone. opening up to your roommates about your problem can really help them understand the seriousness of it. one thing you can do is keep all of your food in a separate area, and train yourself to eat only from your own stash. in binge eating disorder recovery, i kept my food in an entirely different room from the kitchen (thanks, minifridge) and it helped me so much!
- also, don’t buy food products you’ve binged on before. never go to the grocery store hungry, because you’ll be more likely to fill your cart with things that aren’t great for you (or your binging).
- crash dieting often results in the development of binge eating. don’t restrict your calories too much if your goal is sustainable fat loss. furthermore, you’re gonna need energy to get through your workouts!
- if the urge to eat is strong, make food that requires cooking/baking. i usually toss a sweet potato or some into the oven because it’ll take an hour or so to be ready to eat. by then, the urge to binge has often subsided.
- always stock up on high volume foods, like vegetables. one of my favorite binge prevention techniques is to buy giant bags of veggies that i can just throw in the microwave. they’re huge- for a very small amount of calories, so if i eat a lot, it’s totally okay. (i like the ones from greengiant.)
- meal prep meal prep meal prep! make your meals beforehand (in cute lil containers if you like) and this can help you stay on track. if you want to take it a step further, you can even buy the ingredients you need day-by-day to completely eliminate any chance of binging. (although this means going to the grocery store every day.)
- set alarms for when you eat your meals. i just use an app on my phone for this. it helps because when i get a craving i am able to tell myself, just a little while longer until the next alarm and then i can eat.
- include plenty of protein and fiber in your diet. they help keep you full! but it’s also important that your diet includes carbs and fats as well. a lack of any nutrient can cause your brain to send signals to your body that you need to eat. besides, you need all of these things to function!
- don’t completely deprive yourself of any food you love. moderation is key.
- get proper sleep! you should aim for around 9 hours of sleep per night. not getting enough sleep is linked to overeating, a slowed metabolism, and an increase in appetite.
- never skip breakfast! every time i skip breakfast i always end up eating way too much later in the day.
- and of course… stay hydrated. 💧
how to make an anti-binge box:
it’s a good idea to keep a stash of helpful items somewhere in the house. i keep mine in my room because i tend to binge at night. here’s some ideas for what to put in your anti-binge box.
- gum/mints
- bottled water
- flavored sparkling water (good for soda cravings).
- tea bags
- jump rope, dumbbells, or other exercise equipment that you can grab and go
- motivational quotes/pictures
- journal
- low calorie snacks like rice cakes, applesauce, jello, etc. (sometimes the act of chewing/eating will help ease the urge to binge.)
- books
- important phone numbers in case you need to call someone to help
intermittent fasting for binge prevention:
ah, intermittent fasting… it’s all the rage these days. normally i would roll my eyes at such diet trends, but this is what finally helped me get over my binge cycle!
- i use the 16:8 fasting method, which in my opinion is the most effective for binge prevention. you have an 8-hour eating window in which you have all of your meals, and then you don’t eat for 16 hours.
- my eating window is from 8am to 4pm, because i am more likely to binge in the evenings. even if i start to compulsively overeat during the day, i am able to stop at 4pm because it’s become a habit to do so.
- your personal eating window can be whenever you want it to be, but i highly recommend the majority of your fasting to be during sleep.
- intermittent fasting has several other benefits, but it can also cause health issues for some individuals. you should do your own research before determining whether or not intermittent fasting is for you.
what to do after a binge:
- don’t panic. it takes 3500 calories over your basal metabolic rate to gain one pound. most people burn around 2000 each day, so if you binged on 4000 calories today, you won’t gain even half a pound! remember this if you step on the scale and it says you’ve gained several pounds overnight. i promise that you have not- the weight gain comes from water retention, food, and waste.
- step away from the kitchen. go to a room where you can calm down and recuperate. your bedroom, a cozy den perhaps. just get away from the source of your distress.
- find some way to relax. take a shower or soothing bath, watch an episode of your favorite tv show, curl up with a good book, exercise if you feel up to it.
- if you are having a panic attack, move to a space where you will be less likely to hurt yourself. make sure there are no sharp things around. then just float along with the panic attack until it subsides; recognize that you are not dying and that this panic attack cannot hurt you, and just roll with it. ride the wave until it’s over instead of fighting it. (and call someone to be with you if you can.)
- don’t try to starve yourself the next day, as this will likely only lead to another binge. trust me when i say that binge-starve cycles are the worst. besides, one single binge will barely impact your weight. just accept that it happened and move on.
dealing with the physical pain:
binge eating can be painful and very uncomfortable. it may feel like you’re about to burst. here are a few of my tips, researched and learned from experience, to help with the bloating and other physical symptoms that might occur after a binge.
- drink tea. peppermint tea is excellent for soothing a bloated belly, but all teas have benefits. though i would suggest that you avoid caffeine right now, as it can make your anxiety worse.
- try a heating pad. this can help with the pain.
- sit still, close your eyes. lie down and allow your body to recover from the shock it has just received.
- take a hot bath or a warm shower. relax, baby.
- drink water. but don’t drink too much too quickly, or you might get nauseated.
- do not force yourself to throw up (purge) because binging is already a shock to your body. vomiting is even more of a shock. you can do a lot of damage by purging, and it can be really hard to stop once you start. just don’t do it.
- try to do some light yoga/stretching if you can, but don’t do strenuous exercise yet. allow your body to digest the food.
- go to sleep. hit the reset button and start fresh tomorrow. sleeping is great for settling your stomach and healing your body.
treatment options:
- often times, binge eating is triggered by an emotion or stress. consider talking to a therapist who can give you strategies to combat this. therapy can help you get down to the root of the problem and find out what’s causing that stress. compulsive eating can also be helped with therapy.
- work with a dietician or nutritionist. sometimes when another person plans out your foods and meals, it can help you stay on top of things. it can be good motivation too.
- if things are really bad, consider seeing a psychiatrist who will prescribe you meds to help you stop binging. some meds can help with impulse control and appetite. it’s totally ok if you need prescriptions to help you out… there’s no shame in taking medicine!
- list of international suicide hotlines
- binge eating disorder association
- national eating disorders association
- eating disorder hope
- national eating disorders hotline (1-800-931-2237)
- national suicide prevention hotline (1-800-273-8255)
- chat with a crisis counselor (Text 741-741)
ask me anything | my answered asks
- if you’re in eating disorder recovery, you may find that you’ve started binging. relax, breathe, and go with the flow. i know that it’s not fun and it’s emotionally stressful, but your body is very smart and will do anything it takes to keep you alive. it needs nourishment. it needs fuel. and chances are, you need to gain some weight before you’re healthy. your body will know when it’s time to stop eating so much. right now it’s trying to get as much food as it can, because it doesn’t know when it’ll be starved again. when you reach a healthy weight/replenish nutrients you’ve been lacking, you will stop binging. trust me… i’ve been through it myself. it is not forever.
- and if you’re in recovery, try to keep in mind how much your body is healing right now. (if you’re not recovering, you’re dying.) also, your metabolism is returning to normal- which is pretty cool!
- binge eating is not your fault. it’s an actual disorder and that means that it’s an illness. you are not a failure or a loser, you are suffering and your pain is very real. what you’re going through is valid. you are such a badass for getting out of bed each day.
- i remember feeling so hopeless during the worst of my binge eating. i thought that it would never end and i would never stop gaining weight. i didn’t want to live anymore. fast forward six months later and i’ve never been happier. please stick around kiddo, cuz’ life really does get so much better.
- it doesn’t matter if you don’t think you’re sick enough. you deserve treatment, you deserve help and a beautiful life. you’ve got this! stay strong my lil warrior. ❤
(i do not have instagram anymore, the current owner of the account growwithkat is not me.)
Girls girls girls do this!!! This is the workout that helped me to get rid of alot of the lower fat… if you are like me and end up rolling around :D put your hands into a diamond shape and put it under your butt to stop you from rolling, try it i swear you will see results asap
DO THESE! :D Right meow, as many as you can!
these are wonderful and awful at the same time.
oh, I FOUND YPU AGAIN YAYYY
(via princesspassout)