Update

anorexia.md

@@ -6,34 +6,36 @@ TODO
 
 Here is a guide for anyone wanting to lose weight, only follow at own risk.
 
-{ Below given tips are a summary of my rich personal experience. I used to weight some 85 kg and every year I would go on a diet to get to 60 kg so that I could spend the rest of the year eating anything I wanted again. I always managed to lost those 10 to 15 kg in one to two months. One year I even lost over 30 kg (over a longer period) down to weighting only 54 kg thanks to a diet combined with an episode of depression. By now I am able to just do whatever I want with my weight. ~drummyfish }
+{ Below given tips are a summary of my rich personal experience. I used to weight some 85 kg and every year I would go on a diet to get to 60 kg so that I could spend the rest of the year eating anything I wanted again. I always managed to lose those 10 to 15 kg in one to two months. One year I even lost over 30 kg (over a longer period) down to weighting only 54 kg thanks to a diet combined with an episode of depression. By now I am able to just do whatever I want with my weight. ~drummyfish }
 
-WARNING: being too skinny is dangerous and this doesn't just mean the extreme case of possibly starving to death. A malnourished body lacks resources and has trouble sustaining vital thing which leads to issues with joints, teeth, skin, mental issues, decreased immunity, low blood pressure and even permanently damaged health -- women lose menstruation cycle and can become infertile etc. Be very careful about overdoing it.
+WARNING: being too skinny is dangerous and this doesn't just mean the extreme case of possibly starving to death. A malnourished body lacks resources and has trouble sustaining vital functions which leads to issues with joints, teeth, skin, mental health, immunity, blood pressure and even to permanent health damage -- women lose menstruation cycle and can become infertile etc. Overly anorexic chicks end up tied by ropes on intensive care unit, force fed, looking like a 120 year old. Be very careful about overdoing it.
 
-**Basics**: first thing to ask yourself is whether you aim to LITERALLY JUST LOSE WEIGHT or if you want to lose fat and keep/build muscle. Unsurprisingly the latter is harder, it REQUIRES exercise and optimizing nutrition. Merely losing weight is much easier, doesn't require exercise at all, and is fine in case you just want to get from morbidly obese to "normal". In any case you have to swallow this pill:
+**Basics**: first question asked must be whether you aim to LITERALLY JUST LOSE WEIGHT or if you want to lose fat and keep/build muscle. Unsurprisingly the latter is harder, it REQUIRES exercise and optimizing nutrition. Merely losing weight is much easier, not as troublesome thanks to not requiring exercise at all, and is fine in case you just want to go from morbidly obese to "normal". At any rate it's necessary to force swallow the following fact pill:
 
-**You HAVE TO go on a diet**, period. You CANNOT lose weight only with exercise if you keep consuming double cheeseburgers with Pepsi for breakfast and then a bag of large chips with Monster drinks and a beer during a movie. The amount of food we consume in the first world is NOT NORMAL, what the average folk considers a "normal" daily intake of food is actually overeating. Remember the trait imposed upon us by evolution: with enough food we overeat in order to store energy as body fat for the worse times of scarcity. This perfectly works in the jungle when times of abundance and scarcity alternate, but turns to a curse in times of constant abundance (and additional pressure of the food business). Exercise is cool and helps, but reducing calorie intake is the single most essential thing for losing weight.
+**You HAVE TO go on a diet**, period. Losing weight only with exercise is quite literally impossible if you keep consuming double cheeseburgers with Pepsi for breakfast and then watching a movie with a bag of large chips and Monster drinks plus a few beers on top. The amount of food we consume in the first world is NOT NORMAL, what the average folk considers a "normal" daily intake of food is actually overeating. Remember the trait imposed upon us by evolution: with enough food we overeat in order to store energy as body fat for the worse times of scarcity. This perfectly works in the jungle when times of abundance and scarcity alternate, but turns to a curse in times of constant abundance (and additional pressure of the food business). Exercise is cool and helps, but reducing calorie intake is the single most essential thing for losing weight.
 
 From weight losing perspective the primary key word in a diet is **calorie**, a unit [energy](energy.md). Watch out: everybody says "calories" but in fact what we always mean is kilocalories, i.e. *kcal*. Hearing someone talk about 100 calories means 100 kilocalories, 100 calories is just nothing. Every food has a certain amount of (kilo)calories and your body naturally burns some amount of calories per day -- if you give it more, you gain weight, if you give it less, you lose weight (because the body must take the missing energy from the stored fat). It's as simple as that. The number of calories in food is printed on the packaging and/or can be looked up on the [Internet](internet.md). Average adult male needs **2000 kcal** per day (exact value depends on sex, age, height, physical activity, genes etc.), so you aim to get less than that, to induce the energy deficit and burn the fat. In gradual weight loss you'll probably want to lost about 500 kcal per day, but there are even madmen eating less than 1000 calories per day. Some people even fast and eat nothing at all, but this mustn't be sustained for too long.
 
-So **how many calories are too much in food?** This depends, calories are usually measured per 100 grams of food but this depends on the DENSITY of the food, so rough calories/100 grams values can be misleading -- see also tips below. But in general it goes like this: fewer than 10 *kcal* / 100 g is guilt-free food, you can consume it as much as you want; under 100 *kcal* / 100 g is low-calorie food that you want to consume as your "normal" food; below 200 *kcal* is acceptable but should be limited and stuff above is best to be avoided. 400 and above is disaster.
+So **how many calories are too much in food?** This depends, calories are usually measured per 100 grams of food but this depends on the DENSITY of the food, so rough calories/100 grams values can be misleading -- see also tips below. But in general it goes like this: fewer than 10 *kcal* / 100 g is guilt-free food, you can consume it as much as you want; under 100 *kcal* / 100 g is low-calorie food that you want to consume as your "normal" food; below 200 *kcal* is acceptable but should be limited and stuff above is best to be avoided. 400 and above is a disaster.
 
-**How many calories must one burn to lose 1 kg of weight?** The number is said to be 7700 kcal as that's how many there are in 1 kg of fat, however it's just approximate (eventually the body also loses muscle, water etc.). Now you can do the math and see how quickly one is losing weight depending on the calorie deficit per day. Normal people will aim to maybe lost 0.5 to 1 kg per week, but obviously it can go a lot faster, though brutally fast weight loss (like more than 2 kg maybe) is generally not recommended.
+**How many calories must one burn to lose 1 kg of weight?** The number is said to be 7700 kcal as that's how many there are in 1 kg of fat, however it's just approximate (eventually the body also loses muscle, water etc.). Now you can do the math and see how quickly one is losing weight depending on the calorie deficit per day. Normal people will aim to maybe lose 0.5 to 1 kg per week, but obviously it can go a lot faster, though brutally fast weight loss (like more than 2 kg maybe) is generally not recommended.
 
-Now to debunk a common misconception here's another truth pill: **weight loss can't be targeted on body parts**. If you want to lose your belly fat, doing belly exercises will NOT make you lose fat there. NO IT WILL FUCKING NOT, IT'S TRUE MOTHERFUCKER. Exercising your belly will make you gain muscle there, but if you're staying fat, the muscle won't be seen. Yes, you saw a guy on TV do situps and then a cool six pack, but you don't get it, this is how it works: he loses weight mainly through diet which makes him lose fat, and the body burns fat from wherever it wants first -- sadly in places where you WANT to lose fat it usually goes last. Well, that's why it's probably seen as "sexy" to have a flat belly -- because it's HARD to do :) Why is the guy doing situps then? To keep the muscles. The body burns fat but also takes a bit of the muscle, and exercise certain parts makes the body invest in growing muscles there, slowing the loss. Of course exercise also burns calories so it accelerates loss of fat, but again, you cannot target where the fat will be lost.
+Now to debunk a common misconception here's another truth pill: **weight loss can't be targeted on body parts**. If you want to lose your belly fat, doing belly exercises will NOT make you lose fat there. NO IT WILL FUCKING NOT, IT'S TRUE MOTHERFUCKER. Exercising your belly will make you gain muscle there, but if you're staying fat, the muscle won't be seen. Yes, you saw a guy on TV do situps and then have a cool six pack in the next episode, but you don't get it, this is how it works: he loses weight mainly through diet which makes him lose fat, and the body burns fat from wherever it wants first -- sadly in places where you WANT to lose fat it usually goes last. Well, that's why it's probably seen as "sexy" to have a flat belly -- because it's HARD to do :) Why is the guy doing situps then? To keep the muscles. The body burns fat but also takes a bit of the muscle, and exercising certain parts makes the body invest in growing muscles there, slowing the loss. Of course exercise also burns calories so it accelerates loss of fat, but again, you cannot target where the fat will be lost.
 
-And to debunk another one: **increased mental effort doesn't burn more calories**. Well, maybe it does but only very insignificant amount. Look it up if you don't believe it. Yes, it's true that brain consumes a disproportionate amount of calories, but it's a faulty logic to think that increased or decreased mental effort changes this amount. The brain just consumes *X* calories per day no matter if you stare at a wall or study math, most of the energy goes to things like keeping organs functioning etc.
+And to debunk another one: **increased mental effort doesn't burn more calories**. Well, maybe it does but only very insignificant amount. Look it up if you don't believe it. If it did, why are all nerds fat? THINK FOR FUCKS SAKE. Yes, it's true that brain consumes a disproportionate amount of calories, but it's a faulty logic to think that increased or decreased mental effort changes this amount. The brain just consumes *X* calories per day no matter if you stare at a wall or study math, most of the energy goes to things like keeping organs functioning etc.
+
+And another one :) NO, **the body doesn't start storing more fat if you give it few calories**, that's bullshit. There seems to be circulating this hoax, perhaps propelled by its usability as a convenient excuse for not undertaking a diet, that a body deprived of food "gets scared" and "starts hoarding more fat". [LMAO](lmao.md), not true at all, it doesn't work like this, definitely not to any significant level. Do you think someone overeating will therefore start getting slimmer because the body sees there is enough food? Your body will eventually start hoarding more fat, but more due to aging and other factors. Stop looking for excuses.
 
 **[BMI](bmi.md)** (body mass index) is a measure often used to calculate how fat someone is depending on weight and height, you can use it to track where you stand.
 
-**Everyone can lose weight, there are no excuses**. People often cry they just can't lose weight because of "bad genes" or whatever but this is debunked by physics itself: if someone is able to not eat and keep weight, he is literally breaking physics laws, he is creating energy from nothing and should be awarded Nobel Prize for the greatest breakthrough in science. It's always only about having the will to not eat as much. This might come with a possible exception that will nonetheless be rare: even though literally everyone CAN lose weight, it's possible some people might have such a bizarre condition that would cause them to die if they lost weight, for which they'd have to choose not to lose it.
+**Everybody can lose weight, no excuses exist**. Fatties frequently go on crying they just won't lose weight despite diets because of "bad genes" or whatever but this is debunked by physics itself: if a man is able to not eat and keep his weight, he is literally breaking physics laws, creating [energy](energy.md) from nothing and should be awarded Nobel Prize for the greatest breakthrough in science. It's always only about having the will to not eat as much. This might come with a possible exception that will nonetheless be rare: even though literally everyone CAN lose weight, it's possible some might be cursed with such a bizarre condition that would cause them to die if they lost weight, for which they'd have to choose not to lose it. So if your excuse is to be "I cannot lose weight because of health problems", please be sure to prove that reaching healthy weight would kill you, otherwise please stop bullshitting everyone, admit you're lazy, stay fat and be happy, there is nothing wrong about making that decision.
 
 And now to some general tips:
 
-- **understanding calories**: It's common to get confused by the fact that for example diet food, such as that polystyrene bread or caffeine-coffee, advertise ungodly amount of calories on the package, or that cooking something makes it lose calories. WTF is going on? What you read on the package is amount of kcal on 100 grams, so if something has very low density, it will have a lot of calories advertised. The polystyrene bread is extremely dry and so very light, so even if it has 350 calories per 100 grams, it gives you 35 calories if it weights 10 grams!
+- **understanding calories**: It's common to get confused by the fact that for example diet food, such as that polystyrene bread or caffeine free coffee, advertise ungodly amount of calories on the package, or that cooking something makes it lose calories. WTF is going on? What you read on the package is amount of kcal on 100 grams, so if something has very low density, it will have a lot of calories advertised. The polystyrene bread is extremely dry and so very light, so even if it has 350 calories per 100 grams, one piece of it only has 35 calories if it weights 10 grams! Same with coffee drinks -- the powder may actually sport significant calories per 100 grams, but a typical cup will only contain a tiny spoon of the powder. Usually the more "watery" and "wet" something is, the fewer kcal per 100 grams it has, meaning one can eat a lot of it in terms of weight (i.e. probably also volume), making himself full without intaking too much energy.
 - **minding hidden calories**: An infamous "[enemy](fight_culture.md)" are the sneaky hidden calories in things one misses when tracking the intake. For example oil has gigantic amount of calories -- it's said there was a guy who lost some kilos ONLY by drying his pizzas from oil with paper towels.
 - **learning to estimate calories**: Beginners have to look everything up, pros can just take a look at the plate and tell you how many calories there are. Food should always have calorie value on the package, but one must be careful to always look at the value per 100 grams (sometimes they sneakily write something different, for example calories per serving or number of joules). Like with everything losing weight can also be trained to eventually be doing it effortlessly. { Nowadays I can even just "feel" if I've had enough -- even if I'm slightly hungry, I can tell "how hungry" I am and how much of a calorie deficit I have. ~drummyfish }
-- **waiting after eating**: After eating a dish, one must always wait before deciding to eat more. Once we start eating, the body just wants more and more, even if we've already had enough. Waiting makes us realize if we are ACTUALLY still hungry of not. In 99% cases hunger goes away after eating any small amount of food if one only waits 5 minutes.
+- **waiting after eating**: After eating a dish, one must always wait before deciding to eat more. Once we start eating, the body just desires more and more, even if we've already had enough. Waiting makes us realize if we are ACTUALLY still hungry of not. In 99% cases hunger goes away after eating any small amount of food if one only waits 5 minutes as the body starts the digesting process and expects you to rest.
 - **watching the vitamins**: When decreasing food consumption it's important to pay more attention to eating a balanced diet because with smaller amount of food neglecting something will result in far too little of that something. For losing weight basically only calories matter, but for staying healthy one must watch other things like amount of protein, vitamin B and stuff. Vitamins can be taken in pills without any calories.
 - **avoiding seeing food**: Hard to do in [capitalism](capitalism.md) but important, one must eliminate [ads](marketing.md), food documentaries, avoid billboards with food, going near food shops etc.
 - **avoiding access to food**: It's surprising how much of a role subconsciousness plays in being hungry -- just having food in a fridge nearby will make people hungry. { This I experienced and realized very much when spending time at my caravan in the woods. In a civilization I used to get hungry in the evening but in my caravan I never got hungry at all if I was only staying overnight and brought no food with me. ~drummyfish }
@@ -86,4 +88,9 @@ And now to some general tips:
 
 ## How To Gain Weight
 
-Do the opposite of the above.
+Do the opposite of the above.
+
+## See Also
+
+- [body shaming](body_shaming.md)
+- [suicide](suicide.md)