Weight Loss & Diet Plans

Not eating enough is almost as bad as not eating a healthy diet. Poor eating habits will cause your body to not develop properly from lack of nutrients. Not eating enough can result in a loss of muscle mass, a lack of energy and poor recovery from exercise. Loss of Muscle Mass During a workout or competition, your muscles take a beating and will have small tears from the strain. This will release stress hormones into your body. Finishing your workout now signals your body to start the repair process of fixing the tears in your muscle fibers and make them stronger. This is the reason why your muscles get bigger with exercise. Not eating enough will cause your body to be under constant (chronic) stress which will result in muscle catabolism (breakdown) even without working out. Your muscles need carbohydrates, protein and fats as part of the recovery process. Not eating enough of these nutrients will mean your body will get them from somewhere else. It will turn to your body's...

You finished dinner two hours ago. You're hopping in the hay soon, but your brain and belly say to hop into the kitchen first. You're trying to slim down, though, so is it better to go to bed with a little something in your belly or absolutely nothing? Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition say there's no black and white answer to this question, because it depends on your personal habits and healthy goals. But you ask, "shouldn't you feel hungry at night if you're trying to lose weight?" Let's just debunk a popular myth right now - eating late at night won't cause you to gain weight. As long as you're not exceeding your calorie needs for the entire day, it won't affect the scale. So there's no need to avoid eating for the sheer sake of dropping pounds. Related: Do I Have to Be Hungry to Lose Weight? That's not, however, giving you the green light to devour an entire sleeve of Oreos befo...

Ready to take your morning caffeine habit to the next level? It may be time to replace your loose leaves or cup of coffee with matcha. A powdered form of steamed and dried green tea leaves that has been used in Japanese tea ceremonies for centuries, matcha tastes like a grassier, brighter version of the regular stuff. Think of it as the "healthy espresso of green tea," say David Mandelbaum and Jessica Lloyd, owners of matcha purveyor Panatea . So just how healthy is the green powder? A study found that one serving of matcha has 137 times more disease-fighting polyphenols , called epigallocatechin gallate (EGCG), than a brewed mug of conventional China Green Tips - the equivalent of up to 10 cups of regular green tea! With such an antioxidant punch, it's no wonder that matcha just may be the new superfood. Read on for why it could just be a miracle in a mug. Weight-loss concentrate: EGCG has been shown in some lab studies to boost metabolism, and other research has show...

Happy new year everyone, hope you had a lovely Christmas. So we said good bye to 2015, and hello 2016. So I thought I would do something different this time, and not discuss new year's resolutions, or what changes we can make over the new year. I decided to choose a random topic, and just write about it. Then it is up to us to realise if this is something we can adapt, or stick to. Currently my chosen topic is sugar, as I feel this is going to be a big topic throughout the year 2016. In 2012 25% of adults in England, were diagnosed as obese, 37% were diagnosed as being overweight. The following year a report concluded that a third of five year olds, and a half of 8 year olds had decay in their milk teeth. That same year it was found that 34% and 46% of twelve year olds had tooth decay. In total obesity costs the National Health Service, 5.1 billion pounds a year in terms of treatment, and support. The National Diet and Nutrition Survey stated that 60% of children aged between ...

If you're looking to lose weight, cutting back on carbs can be part of an effective strategy. For those who want to shed a few pounds, Manhattan-based nutritionist and registered dietitian Shira Lenchewski recommends that the carb-heaviest meal should be breakfast, "trending smaller as the day goes on" - and this plan does just that. Most low-carb plans recommend eating between 50 and 150 grams of carbs per day, and this day of eating falls on the lower end of spectrum with 64.2 grams of carbohydrates, 1,236 calories, and a whopping 98 grams of protein. Try it out for yourself one day this week! from POPSUGAR Fitness http://ift.tt/1ffL10G

Lacing up those sneaks the first few times can feel so hard. Your muscles ache, your lungs burn, it's hard to breathe, and all you can think about is stopping. Don't give up! Here are five techniques to incorporate every week to help running feel like a breeze instead of a chore. Pencil It In In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it's imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout. Slow Down There's no need to start off running seven-minute miles. Slow down your speed enough so y...

Did you know that eating and drinking healthy does not mean you have to deprive yourself of flavor? This is absolutely true! There are so many foods and drinks you can have that are chock full of tasty flavors. This is excellent news for people who are trying to lose weight. If you like what you are consuming, you are more likely to stick to your diet. Would you like to know more? I will thoroughly explain this right here and now. In the first place, there are all kinds of natural foods and liquids you can buy without added sweeteners, salts or fats. Many fruits and vegetables fall into this category. Check out the produce section of your nearest grocery store and discover all of the great things there. As for breads or baked goods, there are several makers that offer different whole grain varieties with limited preservatives. Next come your proteins. We all know that it is healthier to limit your consumption of red meats. However, there are plenty of other protein sources availab...

It's such a vivid memory, and one I'm not proud to admit. Within days of finding out I was pregnant, my first thought was, "Please be healthy," but immediately my second thought - without even a pause - was, "I don't want to get fat." Pumped with pregnancy hormones and already overly emotional, I started sobbing and confessed this to my husband, who hugged me and replied, "Well, you will." I almost bit his head off for such an insensitive comment. But he continued: "Your belly's gonna grow, and your boobs, and you might get cankles, but I'll love you and your body even more because you're growing our baby," and he hugged me tight until I stopped crying. Then he bent down, kissed my belly, and whispered, "Don't make Mommy too fat, OK?" We started laughing, but still, it wasn't a joke to me; I was determined to be adorably pregnant. You see, I had already done the fat phase. In college I gained 40 pounds,...

Dr. David Ludwig, MD, recently published a response to my critique of the carbohydrate-insulin-obesity hypothesis.  This is good because he defends the idea in more detail than I've encountered in other written works.  In fact, his piece is the most scientifically persuasive defense of the idea I can recall. Before we dig in, I want to emphasize that this is science, not tribal warfare.  The goal is to arrive at the best answer, rather than to win an argument.  I'm proceeding in good faith, based on my belief that Ludwig and I are both serious people who care about science and human health, and I hope my audience will do the same.  That said, let's get to it. Read more » This post was written by Stephan Guyenet for Whole Health Source . from RSSMix.com Mix ID 8135872 http://ift.tt/1QNzWnl

There are many benefits that come with brown rice. Some of the benefits include: Cardiovascular health The rice is rich in selenium which prevents blockage of heart arteries due to plaque buildup. The tissues around the grain have been found to be very effective in acting against angiotensin II which is known to contribute to high blood pressure and atherosclerosis. Magnesium which is also abundant in the rice aids in regulating blood pressure and offsetting sodium levels in the body. Lowering cholesterol levels Studies have shown that the rice contains hypocholesterolemic qualities that aid in regulating cholesterol catabolism. Other studies have shown that taking high amounts of brown rice aids in improving serum and HDL cholesterol. According to the studies, when you take the rice you lower your bad cholesterol levels by up 7%. The rice also prevents the rise of liver triglycerides due to excessive alcohol intake. Cancer prevention Cancer is currently one of the most dan...

Your Biggest Enemy In Achieving Optimal Health Staying current with modern trends in health and nutrition can be daunting but I've found one simple truth in the theme of all I've researched... One thing is clear, like a Tsunami warning signal, it sounds but most of us are still in the lowlands and haven't reached the mountains of relative safety yet. It may seem impossible to get there but there is hope for those who choose to embrace it. You can climb that mountain and reach a safe, abundant life. So what is this thing that nearly 90% of modern diseases have been associated with this you ask? It's Chronic Systemic Inflammation (CSI). For you crime show enthusiasts, this acronym should be easy to remember! CSI is the root cause of many health problems and modern diseases and is your biggest enemy in achieving your optimal health potential. Now, Inflammation itself is not entirely a bad thing. Our body has good intentions of keeping us alive and well, doing some...

The weekend's right around the corner, and you may be celebrating with an after-work cocktail. But while happy hour can be much-needed bonding time, make sure you're not eating or drinking so much that your weekend calorie budget is over before Saturday has even begun. Know your counts: Get to happy hour armed with knowledge; specifically, which calorie-laden cocktails you should be avoiding. This chart of the calories in popular alcoholic drinks should do the trick. Choose a low-cal spirit: You don't have to stick to only vodka sodas, however. Ask the bar if they carry one of these low-calorie alcohol brands ; just make sure you ask for a low-calorie mixer (some work well just on the rocks), so you can rest easy knowing the cocktail you're sipping on isn't full of empty calories. Snack smart: The truffle fries may be a great price, but they're not the best option if you're trying to stay healthy. If you're hungry, opt for something high in prote...

Broccoli has to be one of the least loved vegetables. When I was younger, my mom had a pretty difficult time feeding me broccoli until I reached my 20's and realized the many benefits associated with it when I started lifting weights. Even though my dad sometimes cooks for me, I'm the nutritional expert at home and as an expert I know just how important a diet filled with whole grains, greens and lean proteins is to health. Whether you workout or you don't, I'd strongly advise that you add this very easy to prepare dish to your arsenal. If anything it will help you become stronger thanks to some lean proteins from the chicken, the vitamin dense broccoli and the fiber dense brown rice which could be replaced with white rice but then it becomes a bit inferior. Before you start make sure that your chicken and broccoli are cut to bite sizes which makes it easier and quicker to cook. Plus, do not overcook, since in my personal experience it sucks the nutritional con...

Between its metabolism-boosting powers and ability to prevent colds, green tea is a miracle in your mug. While there are several reasons to sip it each day , many wonder if one glass alone can provide you with the acclaimed benefits. Before you go to town guzzling, learn if it's possible to have too much of a good thing (the results may surprise you). If you find yourself drinking a cup or two of green tea a day, you're doing things right! Dr. Zuo Feng Zhang , a cancer epidemiology researcher at UCLA, and the University of Maryland Medical Center recommend two to three teacups (not mugs) a day, which will prove beneficial to your health. However, drinking up to five cups a day has been shown to decrease risk for stomach cancer. In fact, if you're trying to lose weight and to boost your metabolism, the best results have been seen with drinking seven cups a day (this study, though, has not been tested directly on humans). Additionally, many other medical studies have sh...

How to know if you're skinny fat - Health Why giving up sugar is so hard even when we know it's toxic - Real Simple This Instagram model is the new It girl in fitness - Shape 11 high-protein snacks to keep you full between meals - Self All of the important facts about the Zika virus you need to know - Women's Health How to make the healthiest pizza crust with quinoa - Cooking Light Do runners speak their own language? - Women's Running The perfect Valentine's Day breakfast to fuel up the romance - POPSUGAR Food from POPSUGAR Fitness http://ift.tt/1NDZhcK

Exercise is one of the best methods of reducing stress. Find something you enjoy doing, and go do it. And, don’t you dare say you don’t like to exercise. Everyone can find some way to exercise that makes you grin. Team Sports Join a volleyball, softball or basketball league. Having your team-mates rely on you to attend practice will help you stick with your exercise program. Play Time Grab your kids and a ball and head out into the yard. Teach them all the games you used to love. I’ve gotten some of my best workouts playing freeze tag with my son in my front yard. The workout was fun and cost a lot less than buying a piece of exercise equipment. Jump on a trampoline, pogo stick, or grab a hula-hoop. It’s all good. Quiet Time Bike riding, walking, kayaking, rollerblading, cross-country skiing, swimming or hiking – any of these will encourage your mind to s-l-o-w down. Dance, Dance, Dance There’s a new trend in workout videos. From Ballet and Hip Hop to Belly Dance and Brea...

How many times have you said to yourself that you just don’t have the time to exercise? Don’t feel bad; it’s my favorite excuse as well. We all have busy lives and not much time for anything in our schedule. That’s why I wanted to share some of my favorite ways to sneak some exercise into everyday activities with you. Get Up Earlier Did you know that you are much more likely to stick with any type of exercise program, if you do it in the morning? Makes sense, doesn’t it. The day is new, and you haven’t had a chance yet to get burned out from long meetings at the office or running around town all day. It’s hard to get motivated to work out after a long day, so why not get it out of the way first thing in the morning? Set your alarm to go off 20 – 30 minutes earlier than usual and ride your exercise bike, go for a brisk walk through the neighborhood, or get an exercise tape and work out with it in the morning. Exercise is a great way to start your day and you’ll feel energized throu...

When I was younger (late teens, early twenties), I was good about incorporating exercise into my daily routine. I’ve never been an athlete by any stretch of the imagination, but I led a fairly active life. My first child was born during those younger years. My body bounced right back and I was soon in as good of shape or better than before I was pregnant. Fast forward seventeen years and you will find a very different mom! My twins were born when I was thirty-five years old. Somehow I actually managed to lose the entire fifty pounds I gained during pregnancy, but my body looks entirely different than it did before I was pregnant. It will definitely take more structured exercise to work on those stubborn areas of my body. Did I say exercise? Somewhere along the line that word was excluded from my vocabulary. Who has time to exercise? I thought chasing my boys around would be plenty enough exercise, but as time goes on I am realizing that is just not the case. The...

When your family is in a rush, and you need the kids to help prepare their own snacks or meal, it’s tempting to have prepared foods for them that are quick to eat, but don’t have as much nutritional value as you would like. Instead of stocking up on expensive pre-packaged snacks (with unsuitable ingredients) that they can quickly grab, this is a good opportunity to teach your kids to prepare quick, healthy foods for themselves. The times your kids are busy is precisely when they need the most nutrients. If they’re old enough to use a stove on their own, they can learn to prepare healthy foods that will keep going them going a lot longer than a bag of chips or a handful of cookies. Here are some quick healthy meals and snacks kids can prepare for themselves, or for the whole family. Scrambled Eggs Scrambled eggs are a good choice for breakfast, hot lunch or dinner, or even an afterschool snack. Eggs are a health food that supply high quality protein and other nutrients kids need....

What the heck?! You've been trying to lose weight forever, and your guy is the one dropping pounds faster than you can do squats. It's an annoying fact that men have a faster metabolism just because they're men, which means they can often lose weight with half an ounce of effort. If you know a guy trying to slim down (or maybe not even trying at all!), this will sound all too familiar. from POPSUGAR Fitness http://ift.tt/205Ibkx

With the rising cost of food, everyone is looking for ways to save on their grocery bills without sacrificing nutrition.  Here are ten money saving tips. -Shop for the best priced items only.  Create a price book with a list of your best ever prices on the things you buy.  If you see something at a great price, buy ahead.   If you can get a jar of peanut butter for only .50 and your family goes through 2 jars a month, then consider buying a year’s worth.  You know that next week, the same jar will be back to $1.25/jar so why not stock up? In the same sense, shop only for items at great prices each week.  You’ll be able to create a pantry filled with items that you’ve obtained at the absolute cheapest price and thus, each week you’ll be able to menu plan from your pantry and shop only for the least expensive items to restock the pantry.  If there is nothing on sale at a great price then don’t shop.  Conversely, if you have an unexpected e...

Buttery warm bread, chewy chocolate chip cookies, ooey-gooey pizza, and creamy-dreamy ice cream. Why does food have to taste so incredibly amazing? If you live to eat, you'll totally relate to how real the struggle is if you're trying to lose weight. from POPSUGAR Fitness http://ift.tt/1KDiziJ

When you’re still in the weight loss phase of your new diet and exercise regimen it can be very frustrating and discouraging. This is true especially if you’re not losing weight at the rate that you want to lose. There are some things to help yourself not revert back to unhealthy eating to deal with your frustrations. Avoid Sugar  — Eating too much sugar can lead to cravings for more sugar therefore it is important to avoid eating processed refined sugar. Read all labels and avoid all sugars, high-fructose corn syrup, white sugar, sugar in almost all its forms other than that present in a piece of fresh fruit. Even the sugar in fresh fruit should be eaten in moderation to avoid cravings. Concentrate on flavor  — When preparing meals, it is important to focus on the flavor of the meal while only including natural, whole, chemical free foods. Making beautiful, colorful and flavorful meals adds to the pleasure you feel while eating which will make you feel more satisfied. ...

Women most women want to lose weight their first thing to do is to start cutting food groups, and calories. The problem is this causes a lot of stress on the body and causes hormone imbalances due to the stress caused on the body, and the mind. Introducing deprivation to your already stressed life will not cause you to lose weight, or reduce belly fat in the long term because most people give up. This is the well-known “yo-yo effect”, losing and gaining the same 20 or 30 lbs over and over again. Studies show that just staying overweight is better for your health than yo-yo dieting. Belly fat is related to increased cortisol levels, as well as Leptin resistance. Stress increases cortisol levels exponentially. It is important to understand the role that stress can play in the creation of belly fat. Even if you are good at not over eating during stressful periods, if you are chronically stressed cortisol levels will be higher and your belly fat ratio will be higher. To reduce stress ...

If you've ever been on a diet, you'll relate to these anonymous (and hilarious) diet confessions, uploaded to the Whisper secret-sharing app. Commiserate, relate, and vow never to diet again with these tips that will help you ditch the diet for good . from POPSUGAR Fitness http://ift.tt/1XhUi9g

Health Benefits For Eating At Home If you are striving for an easier way to enjoy a healthy way of living for you and your loved ones, one of the most effective ways is to eat at home. Here are some helpful tricks. With our on the go attitude, eating in is many times exchanged with hurried meals at fast food or casual dining dining establishments. Not only are these options usually more costly than eating in, but also not good for you. You can drastically increase the healthful benefits by eating at home. Eating at Home Gives You the Choice Eating at home has many health benefits, but more importantly it gives you the options of what ingredients you decide to include or omit in your meals. Have you ever glanced at what a hamburger at a casual dining restaurant is made with- there can be dozens of ingredients, some with names you’ve never heard of or cannot pronounce. When you eat in, you can keep your foods natural and whole. Do You Have Special Dietary Needs? Another healthy...

Losing weight is no easy feat, and these seven people prove just that. But they did it. Get inspired by these amazing stories from our friends at YourTango . New year, new (healthy) you. It's a new year, and many of us have big goals. One of the most popular New Year's resolutions is to get our weight under control and live a healthier lifestyle. However, a lot of us don't succeed in the follow-through. We consulted several people who had lost over 100 pounds and asked them what worked for them. What's the key to weight-loss success? 1. "I drink at least 80 ounces of water a day." Drinking water will aid in suppressing your appetite if you drink it 20 to 30 minutes before you eat, says Tanisha Shanee , an international healthy lifestyle expert who lost over 150 pounds. Naturally detox by adding lemon, mint, and cucumber to your water, and drink that throughout the day. This assists in burning belly fat and cleansing your digestive system. 2. "I hav...

Did you know that the average American consumes between 4,000 and 5,000 mg of sodium (or salt) a day. That is close to double the recommended amount we should be consuming. So, how can we start eating less salt in our daily diet, without sacrificing flavor? Before we get into the specifics of why it is a bad idea to eat that much salt, let’s take a look at why we should worry about it in the first place. Consuming too much salt can cause high blood pressure, heart disease, edema and kidney stones. Your body also needs more potassium to be able to deal with the excess salt. Let’s take a look how you can start reducing the amount of salt you consume in your food on a regular basis. – Don’t use salt when you are cooking (or just use a tiny amount). Add just a pinch when the food is on the table. – Use no-sodium seasonings as well as herbs and spices to add lots of flavor without the salt. – Buy low-sodium chicken broth and use it to cook with instead of the regular broth that’s fu...