Weight Loss & Diet Plans

Beans may be known mostly for their unpleasant odiferous side effect when eaten, but beans are actually nutritious little gems. If you follow these tips, you can eat beans without the bloat , which means you can reap these weight-loss benefits. Here are three reasons to plate-up with beans. Hello, Fiber! While the fiber content of beans helps keep things moving, it also gives you that "I'm full" feeling. Satiating your hunger is the key to preventing overeating and consuming too many calories for the day. But you don't just need to eat a plate of plain beans; in fact, you can add beans to smoothies - you won't be able to taste them at all. Or throw them in your scrambled eggs, add them to soups, pasta dishes, or as a topping on homemade pizza. Related: High-Protein Vanilla Milkshake Smoothie Made With Tofu Protein Punch Beans aren't just for vegetarians. Omnivores can soak up bean protein as well. High-protein beans help keep energy and blood-sugar lev...

Before Trista Elaschuk became a successful bodybuilding competitor, she endured years of diets that just didn't work. "I struggled with weight my entire life and went on my first diet at the age of 16," she told us. "This started the cycle of yo-yo dieting that would continue into my 20s." It wasn't until she was introduced to weight-lifting that she really saw results and changed her lifestyle for good. Read on for Trista's story, from how she lost the weight to what it really takes to be a professional female bodybuilder. Trista: Before POPSUGAR Fitness: What made you decide to start? Trista Elaschuk : In 2006, shortly after I graduated from high school, I topped the scale at 195 pounds. I knew I had to made a change. I joined Weight Watchers and was able to take off 50 pounds. The problem was I wasn't committed to making a full lifestyle change. After six months, I stopped attending meetings and slowly fell back into old habits. Those old hab...

If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you'd much rather have a sleeker midsection, as a mom of two, I can totally relate. Although it's impossible to spot-reduce fat from specific areas, we've enlisted the help of Christmas Abbott , CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly "skinny fat" woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. "Food is your foundation, and fitness is the accessory," says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubb...

Since small bites add up, it's possible to save hundreds of calories each day just by reading labels and choosing lower-calorie options that taste the same. Here are some examples of healthy food swaps you can make during your day that will end up saving you big calories. Related: Olive Oil vs. Coconut Oil: Which Is Better For You? Instead of this: Eat this: 1 tbsp. butter: 102 calories* 1 tbsp. Smart Balance Buttery Spread: 60 calories Cup of skim milk: 91 calories Cup of Silk Unsweetened Original Almondmilk: 30 calories 6 oz. Chobani Blueberry Greek Yogurt: 140 calories 6 oz. Chobani Vanilla Greek Yogurt: 120 calories 1 tbsp. strawberry preserves: 50 calories 2 large strawberries, sliced: 12 calories 1/4 cup Bear Naked Fruit & Nut Granola: 140 calories 1/4 cup Cascadian Farm Organic Fruit & Nut Granola: 70 calories 2 tbsp. Annie's Organic Goddess Dressing: 120 calories 2 tbsp. Annie's Gingerly Vinaigrette Dressing: 40 calories 1...

Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required. Related: Health Advice I Wish I Could Have Given to My 20-Year-Old Self Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help keep you from overeating. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here . Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first f...

When it comes to losing weight, skipping breakfast is considered a no-no by most. Jump-start your metabolism with one of these quick and simple breakfasts. Watch and we will show just how easy they are to make. from POPSUGAR Fitness http://ift.tt/22XBLSx

More often than not, our desire to lose weight before an upcoming vacation becomes a last-minute sprint to the finish line. If you'd like to drop a few pounds before you hit the beach on your next getaway, and only have two weeks to go, read on. We've got some no-fail tips for you to tone up, lose weight, and feel more confident in just two weeks. from POPSUGAR Fitness http://ift.tt/1qcnt2z

Drink water before every meal to control your appetite - Fitness Science just proved why running is key to a healthy life - Women's Running A treadmill run can reduce the harmful effects of alchohol on your body - Shape 5 signs you need to watch what you eat - Women's Health The ultimate Paleo guide to help you get started - Cooking Light How to stretch after a long workday - HuffPost Healthy Living You can now substitute morning coffee for caffeinated muffins - Real Simple 6 meditations to control stress levels - Women's Health 51 motivational bikini body moments of 2016 - POPSUGAR Celebrity from POPSUGAR Fitness http://ift.tt/1UYg7uQ

Low-carb and ketogenic diets have many health benefits. For example, it is well known that they can  cause weight loss  and help  fight diabetes . However, they are also beneficial for certain brain disorders. This article explores how low-carb and ketogenic diets affect the brain. What Are Low-Carb and Ketogenic Diets? Although there is a lot of overlap between  low-carb  and  ketogenic  diets, there are also a few important differences. Ketogenic diet: Carbs are limited to 50 grams or less per day. Protein  is often restricted. A major goal is to increase blood levels of ketones, molecules that can supply energy for the brain. Low-carb diet: Carbs can vary from 25–150  grams per day . Protein is usually not restricted. Ketones may or may not rise to high levels in the blood. On a ketogenic diet, the brain is mainly fueled by  ketones . These are produced in the liver when carb intake is very low. On a standard lo...

You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with incorporating foods that fight fat into your diet, here are some ways to burn that pooch away while you are out on a run. Switch Up Your Pace Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery. Here's a list of interval workouts for you to try: 45-minute fat-burning treadmill workout 300-calorie-burning walking-jogging workout 30-minute pyramid intervals Swimming interval workout 45-minute walk-run-sprint workout 45-minute elliptical interval workout Go a Little Longer Unfortunately you can't spot treat when it comes to weight loss, which is one reason solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn c...

Whether you're new to the smoothie-making scene with a barely-out-of-the-box NutriBullet in your kitchen or your blender has hundreds of smoothies under its blades, you can easily learn how to make a delicious, satisfying smoothie that can also help you slim down. We've enlisted the expertise from three nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition and Elyse Wagner, CN, from My Kitchen Shrink - to share the perfect equation for how to make a filling, lip-smacking-good smoothie that will help you lose weight. Source: Jenny Sugar from POPSUGAR Fitness http://ift.tt/16YZZ7H

After years of yo-yo dieting, Ashley German was tired of feeling like her weight was something she couldn't control. But it took a trip to the emergency room and a number on the hospital scale for her to decide to make a change. Now, she's lost 115 pounds, enjoys creating healthy recipes, and doesn't count calories. "My entire life has changed for the better, and I cannot imagine where I would be today had I not made up my mind to get healthy," she tells us. Read on to find out how Ashley changed her habits and dropped over 100 pounds! Ashley: Before POPSUGAR Fitness: What made you decide to start? Ashley German: My entire life, I have struggled with not only my weight, but being in denial. I never wanted to believe that I was "one of those girls," the obese one, but I was. I would lose a little bit of weight, and then gain it all back plus some, over and over. It was an endless ride I desperately wanted help getting off of. I could never be happy i...

There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, then you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline. Related: A Flat-Belly Workout That Only Takes 10 Minutes! from POPSUGAR Fitness http://ift.tt/1FlCTW8

What to know the one secret to losing weight? The secret is - get ready for it - there is no one thing that does it. It's a lot of little things that add up to big results. And here are some ideas. Image Source: POPSUGAR Photography / Benjamin Stone Follow the 80/20 rule , which means eating clean 80 percent of the time and indulging a little 20 percent of the time. Every time you get an urge to eat when you're not hungry, do 10 push-ups. Choose a whole-wheat wrap instead of two slices of wheat bread. Chew gum while cooking to keep from snacking. Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals. Sit on a yoga ball instead of a chair to work your core. Or get one of those standing desks . Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite. Make 150-calorie nonperishable snack packs to keep in your purse, gym bag, and office drawer. Nuts are a great option since they ...

There are certain spots where fat likes to hang around. For some, extra padding accumulates in the torso, resulting in a layer of softness above the waistline commonly referred to as the muffin top. Keep reading to find out how to help yours disappear. from POPSUGAR Fitness http://ift.tt/1wFzv6v

If you're reserving eggs for your brunch-filled weekends, you need to know a secret: they may just be the keys to weight-loss success. Here's why you should be eating more eggs to lose more pounds. They're proven to work: A 2008 study found that obese subjects lost more weight and had a higher reduction in waist circumference when they ate a breakfast of two eggs instead of bagels (both paired with a calorie-reduced diet), even though each group's breakfast contained the same amount of calories. They're packed with protein: Your morning meal should be full of protein to keep you feeling satisfied until lunch. In fact, many experts say that you should get at least 20 grams of protein with your breakfast to stay full and boost metabolism. The good news? Eating two eggs puts you on the right track - one egg contains about six grams of protein. They're a healthy (and convenient) choice: When you're starving and in need of something to sate your grumbli...

Why losing weight is more challenging with age - Women's Health How to prepare yourself during race week - Women's Running How to ease back into workouts after being sick - Shape Cheesy nachos vegeterians will love - Cooking Light 11 mistakes you're making in spin class - Real Simple A healthy Thai salad recipe Chrissy Teigen can't resist - Fitness 24 no-crunch exercises for a flatter belly - Health How to stretch your body after a long workday - HuffPost Healthy Living Health and fitness gadgets that will change your life - POPSUGAR Tech from POPSUGAR Fitness http://ift.tt/22B00ta

According to a new study done by Purdue University , overweight and obese adults who implement a high-protein diet to lose weight also benefit from an improved quality of sleep. This may come as a surprise to many of us who have tossed and turned after indulging in a little too much steak for dinner. The researchers looked at 44 overweight and obese participants who were sticking to low- and high-protein diets , respectively. Over a 16-week span, the participants consuming more protein reported a noticeable improvement or change in their sleep. It's worth noting that all of the participants were also consuming a more restricted amount of fats and carbs. While the study does not definitively outline why this is the case, it does make a strong case for those in favor of high-protein diets. We're looking at you, Paleo dieters. from POPSUGAR Fitness http://ift.tt/22Lg4Fk

Move over, cold bowl of cereal! This time of year calls for warming yourself up with a bowl of hot and hearty oatmeal. Full of whole-grain fiber, this breakfast will keep you satisfied all morning, which equals weight loss ! Buying plain oats is healthier than buying packets that are already sweetened, and less expensive too, but that doesn't mean you have to go without flavor. Add these delicious morsels to your next half-cup serving of rolled oats ( 190 calories ). One small diced banana ( 89 ), three ounces nonfat vanilla Greek yogurt ( 62 ), and two walnut halves, chopped ( 26 ): 367 calories One small diced pear ( 86 ), eight pistachios ( 32 ), and one-quarter cup granola ( 86 ): 394 calories One small diced apple ( 80 ), one chopped Medjool date ( 66 ), six chopped almonds ( 42 ), and a sprinkle of cinnamon (0): 378 calories One tablespoon peanut butter ( 95 ), one-eighth cup dried cherries ( 65 ), and one teaspoon maple syrup ( 15 ): 365 calories One tablespoon almond...

Think you're going to bulk up if you start lifting weights? Our next Before & After story will change your mind. It comes courtesy of fitness coach Kelsey Byers, who blogs at Good Morning Fitness and is part of our POPSUGAR Select Fitness program. Read her weight-loss success story and get her tips for sculpting your dream body below! Kelsey: Before POPSUGAR Fitness: What made you decide to start? Kelsey Byers: I gained 50 pounds in college by adopting unhealthy habits. For example, eating fast food, drinking alcohol, and skipping workouts. I went from a size four to a size 14 in a matter of just two years. I was miserable with my body and felt ashamed that I had let myself go. The thought of being in a swimsuit made me cringe. I must have taken 20 "before" photos but never quite made the decision to make a change. When finally, I overheard someone refer to me as a "whale" and that pretty much did it. That was the last straw. I am actually very grate...

The debate rages on over whether dietary salt (NaCl) increases the risk of cardiovascular events, with no clear answer in sight.  Yet few people are paying attention to another, more insidious effect of salt: it may increase our calorie intake, and eventually, the size of our waistlines. Introduction Humans are born with specific hard-wired food motivations, which guide us to food properties that kept our ancestors alive and fertile in times past.  We have an instinctive attraction to sweetness because, in the world of our ancestors, it indicated ripe fruit or honey-- both important sources of calories and other nutrients.  Most of the other food properties we're instinctively drawn to, such as starch, fat, and glutamate, signify high-calorie foods. Yet one of our hard-wired food motivations stands out from the rest: our attraction to salt.  Since salt is calorie-free, salt appetite is one of the few instinctive food drives that doesn't relate directly to acquir...

Whether the Easter Bunny brings you marshmallow Peeps, Cadbury Creme Eggs, or jelly beans, like Halloween , this holiday surrounds us with delicious, crave-worthy candy. It's only once a year, so don't hesitate to indulge, but before you do, check out how many nibbles of your favorite Easter goodies add up to 100 calories. from POPSUGAR Fitness http://ift.tt/1FuuZJG

The kitchen is the heart of the home, but it's also the place that can make or break you on the weight-loss front. If you're on a quest to slim down, do these 10 things in your kitchen. Make fruits and veggies as accessible as a bag of chips: Wash, cut up, and store produce such as grapes, melon, kiwi, strawberries, carrots, peppers, and celery in reusable containers in the fridge so they're easy to grab. Make sure they're right up front at eye level so they're the first thing you see when you open the fridge door. Prepare a big container of salad: Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it's tempting to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week. You're sure to eat a salad with dinner if it's already made - just scoop out a bowl, top with vinaigrette, and enjoy....

While focusing on crunches will strengthen your abs, it unfortunately will not get rid of the muffin top around your waist. To get rid of ab flab, it's essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio - it's important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key. A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes, women who worked out for 20 minutes, but alternated between eight-second sprints and 12 seconds of low-intensity cycling, lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me! You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine: Use visual goals: Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to t...

While we've long promoted the benefits of dark chocolate , a recent study has proven that it's not only good for your emotional well-being and sanity, but it actually also improves your workouts. In a recent article, The New York Times highlighted a December 2015 study from London's Kingston University that looked at the effect a small amount of dark chocolate may have on your anaerobic abilities while exercising or, rather, your ability to breath easily while exerting yourself. The study looked at two groups of cyclists, with half of the participants being given 40 grams of Dove dark chocolate a day and the others snacking on white chocolate. While the cyclists who ate dark chocolate did not travel much further in the allotted time than those who did not, their breathing did improve and they were able to maintain a moderate level of activity without huffing and puffing. As it turns out, this is because dark chocolate is rich with epicatechin, a nutrient that triggers ...

Fruits  and vegetables are good for your body. Some of them even help fight chronic diseases, such as heart disease and cancer ( 1 ). Interestingly, a method called “juicing” has become increasingly popular in recent years. This involves extracting the nutritious juices from fresh fruits and vegetables. Many people do this in order to “ detox ” or add more nutrients to their diets. Supporters claim that juicing can improve nutrient absorption, while others say it strips away important nutrients like  fiber . This is a detailed review of juicing and its health effects, both good and bad. What is Juicing? Juicing is a process that extracts the juices from fresh fruits and vegetables. This usually strips away all the solid matter, including seeds and pulp, from whole fruits and vegetables. The resulting liquid contains most of the vitamins, minerals and antioxidants naturally present in the whole fruit or vegetable. Juicing Methods Juicing methods vary, from squee...

If you're looking to lose weight, it's time to skip the cold cereal and start enjoying a comforting bowl of oatmeal in the morning. It's the perfect breakfast for Fall! It's backed by science: A small study found that those who ate oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period. It's proof that you can have your carbs and eat them, too! It keeps you satisfied: There's no need to reach for an unhealthy convenience snack in the morning when you've got oatmeal on your side; it offers the calories and fiber you need to stay satisfied all morning long. Unlike sugary breakfast cereals full of refined carbs, the body digests oatmeal at a slower pace, keeping blood sugar levels steady, energy up, and hunger away. Related : 12 Odd Weight-Loss Tricks That Work It helps you time carbs right: When it comes to weight loss, celebrity trainers...

BPA is an industrial chemical that is added to many products. Some experts claim that it is toxic, and that people should make an effort to avoid it. But is BPA really that bad, and should you avoid it at all costs? This is a detailed review of BPA and its health effects. What is BPA? BPA (bisphenol-A) is a chemical that is added to many commercial products, including food containers and hygiene products. It was first discovered in the 1890s, but chemists in the 1950s realized that it could be mixed with other compounds to produce strong and resilient  polycarbonate  plastics. These days, BPA-containing plastics are commonly used in food containers, baby bottles and other things. BPA is also used to make  epoxy resins , which are put on the inner lining of canned food containers to keep the metal from corroding and breaking. Bottom Line:  BPA is a synthetic compound found in many plastics, as well as in the lining of canned food containers. Which Produ...

Like an unavailable boyfriend you keep coming back to, even though you know better - the draw to sugary foods is a threat that even the smartest, most well-intentioned woman can succumb to. I'm an evangelist of the "everything in moderation" doctrine when it comes to food, but there can definitely be too much of a good thing (I'm looking at you, doughnuts). If answering these three questions feels like an intervention from your girlfriends who are sick of hearing about Mr. Wrong, it might be time to go cold turkey and kick your sugar habit to the curb. Related: I Was Addicted to Sugar, and This Is How I Gave It Up 1. Does it love you back? Have you ever been in a relationship where you were clearly more invested than your crush? You obsessed, you pined, you tried your hardest to act cool when he called. And every now and then, it was good. Mostly, though, your unrequited love just made you feel bad about yourself. Sound familiar? You drive across town to get the ...