早呀早呀，早上五点被饿醒，然后继续睡，昨晚也胃疼，估计是饿，但是我不觉得饿，而且晚饭吃完才两小时，今天上午跳茉雅

原计划
一个大肉粽
一杯红豆豆浆，加了勺黑芝麻

我觉得好受挫，好像我是易胖体质，认真德妹一两个月好不容易瘦一些了，每次掉节操两三天就能涨两三斤…唉

这个是我吃的药

茉雅第一套确实不难但是跳完身体热了，我跳完也有点累，洗完澡更不想动了，最近一洗澡就可以掉好多头发，一把一把的掉呀，

今天打算去寺庙～陪外婆的，哈哈，但是竟然路开错了。现在还在路上
今日早饭，3颗红枣+栗子+桂圆枸杞蛋汤+馒头+苹果一小瓣

4颗红枣

居然拉肚子了 难受 感觉全身没力气

早，一碗小米粥，一个鸡蛋，3/4个馒头，芹菜炒肉几口，里面的肉吃了一小块，大锅菜吃了两个里面的香菇，感觉不多，用薄荷一记录，也400+了！

午餐：一碗粥一个苹果

加餐，两片这个不知道叫什么饼干还是桃酥的东西！

恢复大姨妈其它TIPS
（一）请别运动
No Exercise
Removing workouts and exercise from your regime tend to be more difficult than increasing food intake for many. It is a common question as to why it is necessary and can’t one just consume enough energy to support the expenditure of energy.
从你的生活日程中删除锻炼和运动往往比增加食物摄取更难。这是一个常见的问题，为什么它是必须的，为什么一个人不能仅仅增加足够的能量摄入来支持能量消耗。
Most will profess that their exercise regime has nothing to do with restriction and that it is merely for all the mood-modulating benefits that exercise will provide.
大多数人自称他么的锻炼的生活规则与限制体重增长无关，仅仅是全为了运动能提供的情绪调节这个益处。
Yah, no. Mood-modulating benefits can be achieved through simply sitting outside and the mood-modulating benefits of exercise are far from scientifically definitive as well
噢，不，情绪调节的益处能通过仅仅是坐在室外获得，运动能提供的情绪调节的益处远没有得到科学的确定。
Furthermore, because you do not have a mechanistic body you cannot actually magically consume enough energy to necessarily support expenditures because the body is conservative and cautious when it comes to how it chooses to use energy intake. In other words, even if you doubled your intake that may not result in your body being comfortable assigning energy to repairs and weight restoration because the cortisol levels suggest the body is under stress and therefore the energy should be socked away in case.
此外，你没有一个机械一样的身体，你不能真正做到神奇的摄入足够的能量，不能保证摄入必然够支持你各个器官所需要的。因为当身体如何选择使用摄入的能量时，身体是保守的、谨慎的。换句话说，即使你摄入的食物翻一番，可能也不会导致你身体更舒适地分配能量去修护子宫卵巢和脂肪储存。因为皮质醇水平表示身体在压力下，所以能量应该被存起来以防万一，所以不会被分配去修护卵巢
Just stopping exercise will be highly anxiety-provoking and that is why an approach of “replace and distract” is recommended by experts in the field of exercise dependency:
仅仅停止运动会变得高焦虑，这就是为什么“替代和分散”被专家推荐
There is plenty of clinical evidence that there seems to be no way to return a woman who is on the Female Athlete Triad (inadequate energy intake, amenorrhea (lack of a regular menstrual cycle) and bone density de-mineralization) back to a regular menstrual cycle with adequate bone re-mineralization without having her cease all activity. No matter how much we increase the intake, or change the timing to try to negate any energy deficit, nothing happens until she is usually injured out and the forced rest reverses the situation [DL Wiggins et.al., 1997; R Olyai et. al. 2009; NH Golden 2007].
有大量的临床证据显示好像没有别的方法让一个女运动员不停止运动又恢复正常月经周期。无论我们增加多少饮食摄入，或者是改变摄入时间试图去取消能量赤字，什么都不会发生直到她受伤被迫休息逆转了这个局势
I also have my own direct experience with patients with this condition. One in particular spent 5 months trying to increase her intake to have her period return regularly (she was weight restored after a long intermittent history with anorexia, then bulimia, then anorexia athletica). Within one month of finally hanging up the running shoes, her period returned with no additional weight gain at that point (she was already BMI 23).
我自己也有直接的这种情况的病人的经验，一个花了5个月试图增加她的摄入量来让她的月经回归，她的BMI已经23了。直到最后一个月，她挂起了她的跑步鞋，她没有增加一点额外的体重她的月经就回归了
There is nothing wrong with taking this in steps, but essentially you have to keep focused on replace and distract while getting to the minimum daily intake every single day. Once you get there, then you have actually started a full recovery process.
本质上,你必须保持专注于取代和分散接近复苏指南上的最小的每日摄入量（以后会详细翻译复苏指南）。一旦你做到了,那么你实际上已经开始全面复苏过程。
So, replace and distract.
所以，替代和分散。
If you workout in the morning, that is easily replaced with sleep. If you set your alarm to do those aerobics sessions, then set the alarm later and then continue with your morning routine minus the workout
如果你在早晨运动，这很容易被替换成睡觉，如果你设置你的闹钟做健美操课程，那把你的闹钟设置迟点，然后减去运动后继续你的日程
still set the alarm, but do slow yoga stretching, or mindfulness exercises, breathing exercises, or just sitting quietly in the kitchen with a nice mug of something hot (and ideally full of calories too!).
或者依然设置闹钟，但是做一下缓慢的瑜伽，呼吸练习，专注力联系，或者仅仅是安静地坐在厨房里喝一杯热饮（最好是充满卡路里的热饮）
the eating disorder ratchets up the anxiety when you don't follow through on restrictive behaviours. Have family breakfasts. Set up mid-morning get-togethers with a friend for a coffee and a muffin.
当不遵守限制性行为时，进食障碍者的焦虑就会增加。所以和家人一起吃早餐吧，在半上午时和朋友聚在一起喝喝咖啡吃吃松饼。

好啦，发完啦

各种补
羊肉，牛肉，猪肉，鸭肉
韭菜炒鸡蛋，烧青菜
鹌鹑蛋，肉皮，甜不辣，鱼丸，变蛋
米饭100克
养姨妈的节奏啊。撑

中饭，玉米半根+白菜油豆腐素面，是在寺庙里吃的。。