Weight Loss & Diet Plans

So you've lost the fat , and now you're ready to get lean and strong and create some definition - congrats! We're here to help. Beyond exercise and healthy habits, your diet plays a massive role in the creation of lean muscle mass - i.e., that sculpted, toned look and strong body you're working for! There's a simple formula for both putting on muscle and boosting your metabolism, and believe it or not, it has nothing to do with elimination dieting! Ensuring your diet has the right macronutrient distribution is essential for building a bit of muscle. A quick refresher: macronutrients ( macros ) are fats, proteins, and carbohydrates - the body's essential building blocks. How much you eat of each of these has an effect on your weight, your muscle mass, and your metabolism. Related Stories: This Macro-Counting Formula For Weight Loss Is the Tool We've Been Missing The formula? A superhigh protein, moderate carbohydrate and fat diet. Specifically, 40 perce...

Trying to lose weight? Eat more. No really . . . just eat more vegetables. Adding in more plants and plant-based foods into your diet - and thus replacing more caloric, fattier foods made from animal products, has been shown to be one of the most effective weight-loss tools . Related Stories: How to Go From Vegetarian to Vegan Without Getting Hangry ; Experts Say This Is the Number 1 Way to Lose Weight We asked Kate Geagan, MS, RD (who recently teamed up with Silk to advocate for more plant-based additions to the modern diet) about the weight-loss benefits of a plant-based diet. "Some studies indicate that individuals following a plant-based diet are less likely to be overweight and are at a lower risk of developing metabolic syndrome - a combination of disorders linked to heart disease and diabetes," she said. Kate noted that you don't have to adhere to strict veganism to take advantage of the benefits, either. In this case, it's more about focusing on what yo...

I had to lose weight three times in my life. First, in my 20s when I gained 40 pounds during college, secondly, after my first pregnancy where I gained 45+ pounds , and thirdly, after my second pregnancy where I gained 50+ pounds. All three times it sucked. There is nothing fun about having to lose weight. Nothing. But the worst part, worse than the hangry, crankiness you feel all the time because you're not able to eat whatever you want, worse than the fatigue and soreness from all those intense workouts, worse than looking in the mirror and realizing you still have more weight to lose; the worst thing is the comments. I never thought seven little words would make me cringe so much and conjure up so much anger. Every time someone gleefully smiled and said, "You look great, have you lost weight?" I wanted to punch. them. in. the. face. I know, I know. They had good intentions. It was supposed to be a compliment. But it's a shitty compliment, that could actually be...

Eat less, lose weight. Sounds simple enough, but it's so hard with all the delicious food surrounding us and companies pushing oversize everything. If you need help cutting down your portions, try these tricks. Related Stories: Start Losing Weight Now With These 100 Tips from POPSUGAR Fitness http://ift.tt/295nuwF

The seasonal treats of the Summer can easily interfere with your weight-loss goals, but dietician Julie Upton, MS, RD, of Appetite For Health , has found common summery saboteurs as well as solutions to keep them in check. You probably worry more about weight gain during the Winter holiday season thanks to all the hearty food and endless parties, but Summer habits can also pack on the pounds. To enjoy a slimmer Summer, check out five common warm-weather diet wreckers and tips for avoiding them. Summer Saboteur: High-Cal Sips Many beverages are nothing more than calorie bombs. This includes iced coffee concoctions, cold-pressed juice, energy drinks, sweet tea, lemonade, and flavored waters - not to mention cocktails like frozen daiquiris and margaritas. Related Stories: Go Ahead, Drink Up: 9 Warm-Weather Cocktails Under 200 Calories Slim Solution: Liquid calories don't provide the same satiety as those from food, so it's best to stick with water and other calorie-free sip...

The "obesity paradox" is the observation that people with higher fat mass sometimes have better health outcomes than lean people, including a lower overall risk of death.  Evidence has been steadily mounting that this finding may be a misleading artifact of the methods used to observe it.  Two massive new studies add to this evidence. Read more » This post was written by Stephan Guyenet for Whole Health Source . from RSSMix.com Mix ID 8135872 http://ift.tt/296l2HX

If you've come anywhere near Pinterest, Instagram, or the internet in general, you know that meal prep is a new way of life , adopted by ultra responsible A-types around the world. Related Stories: 15 Easy Breakfast Prep Ideas to Help Set Up Your Entire Week ; A Little Advance Planning Equals an Always-Healthy Meal But look, there are regular people meal prepping , too (us included)! It's not as intimidating as it looks, and there are some major benefits. Take a look at all the reasons you should get started, like, now. You'll save money Are you grabbing takeout from a restaurant at work every day? How much money are you spending your money on your lunch break? With meal prep, you'll save tons of money by buying in bulk (ingredients that are freezable or have a longer shelf life) and by eliminating restaurant markup. You might lose weight . If you're trying to lose weight , meal prep is one of the best ways to start. You'll waste less food Because you...

We encourage all types of fitness, for more reasons than just weight loss. While weight loss is an awesome side effect of working out and living a healthier lifestyle, exercise can benefit your brain , your mood, your sleep, and your overall health, too! However, if you're focusing on dropping pounds, are there types of exercises you should flat-out avoid? We asked certified personal trainer John Rowley - International Sports Science Association (ISSA) Director of Wellness and founder of UX3 Nutrition - for his opinion on the matter. While we still encourage anyone to give these workouts a shot (in fact, we love all of them!), these four may not give you the results you're looking for if weight loss is your top priority. CrossFit "CrossFit is number one on the hit list," said Rowley in an email. "The risk-to-results ratio just isn't there." If you're just beginning your weight loss journey, you likely won't have the strength to get an effec...

With Summer here, it's natural to want to look and feel our best - right? YourTango shares with us 10 habits that are secretly packing on the pounds. From eating sugary fruits to vegging on the couch, these habits might be your downfall. With Summer here, we're trying more than ever to fit into our skimpiest shorts. But sometimes it seems like an uphill battle. Even when we feel like we're doing everything right, there's a lot we're doing wrong. And it's making us gain weight. We may know the basic rules of avoiding too much fat and carbs, drinking more water and less alcohol, but it's not as simple as choosing egg whites over bacon. Sometimes the most surprising of choices aren't nearly as good for us as they seem. In fact, they're downright terrible for us and can derail our weight-loss plan. Here are 10 bad habits that are completely sabotaging your weight loss (without you even knowing it): 1. Stressing yourself out. Stress creates weight...

If you're serious about losing weight, your lazy-girl habit of taking out dinner every night has got to change. Luckily, cooking at home to support your needs doesn't have to be a crazy struggle or time suck. These tips will help you get organized and make simple swaps! Results are in your reach. from POPSUGAR Fitness http://ift.tt/1hrC3Pr

Whether it's the Freshman 15, breakup weight, baby weight, or can't-stay-away-from-the-dessert-cart weight, losing those extra pounds is not as easy as putting them on. It doesn't matter if you have five or 105 pounds to lose, here are the top reasons most people abandon their weight-loss goals, and what you can do to prevent it from happening. It's Taking Too Long Just as those pounds seemed to slowly creep on, it also takes time to slowly shake them off; coming to terms with this will make it easier to stick with your plan. Know that to safely lose weight and keep it off, you'll only drop one to two pounds a week, so do the math and you'll have an idea of how much time it'll be before you're near your goal weight. Find ways to celebrate your smaller goals and it'll help keep you on track. I'm Hungry Weight loss comes down to simple math: calories in cannot exceed the amount of calories out. If you choose high-calorie foods, you'll onl...

If you're trying to lose weight, it'll make you feel better to know you have some control over your metabolism - especially if you learn a few tricks. Here are 10 things you can do every day to burn more fat. Eat in the morning: Skipping breakfast can slow down your body's ability to burn fat as it tries to conserve energy. You can prevent this by eating a healthy breakfast within an hour of waking. Here are some satisfying breakfast ideas (like this low-carb cauliflower porridge ) that follow the perfect formula designed by dietitians to help you lose weight. Eat throughout the day: Keeping blood sugar levels consistent will keep your metabolism functioning properly, and eating smaller meals and snacks - five to six a day instead of three - is one way to prevent those drastic drops. It will also help satiate hunger, so you end up eating fewer total daily calories. Drink H20: Studies show that drinking eight to 12 glasses of water per day helps burn more fat . It ...

If you want to lose weight, you've got to work smarter, not harder, and that's why weight-loss hacks can make all the difference. Just add a few of these into your routine and you'll start seeing results with minimal effort. from POPSUGAR Fitness http://ift.tt/1O6qAww

Doing a little grilling this holiday weekend? With tons of burgers, hot dogs, potato salad, and beer around, you don't want to go overboard on the calories. To avoid packing on the pounds this weekend, here are some ways to add a healthy spin to your barbecue. Bring a healthy dish : If you're invited to a barbecue, bring along your own healthy dish so you know you'll have something good to munch on. Wow your friends and family with one of these vegan side dishes or healthy burgers . Go for homemade guacamole instead of creamy dips : Avocados offer the healthy fats your body needs, which is a much better option than the saturated fats found in dairy-based dips. If you're worried about calories, then whip up some homemade low-cal salsa , and throw in some fresh pineapple and mango for added vitamins. Grill up some veggies : Use a grill basket, corn holders, or skewers, and choose a variety of veggies to grill to make these vegetarian dishes or to serve along with g...

If you're constantly doing crunches to get a six-pack, you may be going about things the wrong way. Alongside fat-burning cardio , the best way to lose belly fat is through these three diet changes. Eat These One food group proven to reduce abdominal fat are MUFAs (monounsaturated fatty acids) - avocado, nuts and nut butters, seeds, and olive oil should be part of your daily diet. Just be mindful of how much you eat since these are also high in calories. Blueberries are also proven to diminish belly fat , so make a point to throw them in your salads and smoothies . Some foods like pineapple contain an enzyme that helps ease digestion and banish bloat, making your belly look and feel flatter. High-fiber foods like pears, berries, veggies, beans, and whole grains have the same effect, plus they keep you feeling full longer, just like healthy fats. Feeling full keeps hunger at bay, so you crave less and eat less, reducing your total daily calories which will reduce your overall bo...

Whether you're trying to lose a few this Summer or you just don't want to gain, these are four must-follow tips to keep in mind. Breathe, Sweat, Repeat You breathe every single day, you need air to live - think of moving your body as just as essential. The best thing you can do this Summer to hit your weight loss goals? Move every single day (even on vacation). Take care of yourself so evening workout for countless happy hours. Let the warm weather inspire you and go swimming, hiking, or rock climbing. After a couple weeks, it will become a habit, second nature, something you just do, and it will feel weird not to fit in a workout every day. Related Stories: Get Healthy and Have Fun: Check Off Everything From This Fit Summer Bucket List Grab That Reusable Bag Make a point to hit up your local farmers market every week. Take advantage of the fresh Summer produce because you'll not only save money buying foods in season, but they'll taste better too. All those fresh...

Tasty infused water recipes for your next detox - Fitness An intense lunge that'll give you ripped legs and abs - Women's Health 3-ingredient popsicles for a refreshing poolside treat - Cooking Light No-equipment exercises to strengthen your back - Health Is your random eating schedule bad for your health? - Real Simple Your next backyard barbecue needs these original side dishes - Shape 5 helpful tips for running during the Summer - Women's Running Peaches are the star of these 10 summery recipes - POPSUGAR Latina from POPSUGAR Fitness http://ift.tt/295tivp

I cry-eat more often than I want to admit. Stressful day at work? Chinese takeout it is! Fight with the boyfriend? Yes, I'll have a second maragarita! I'm not alone in this. Many nutritionists say weight issues and food cravings are less about physical happenings in the body and are closely tied to our emotional state. But life isn't pretty all of the time, so the challenge becomes how to not turn to food when things get out of whack. Beyond practicing mindful eating as much as possible, Nikki Sharp , wellness coach and author of the 5-Day Real Food Detox , recommends that her clients give themselves a detox - of the emotional kind. By pinpointing the reasons you're upset, Nikki says that you can find a better way to deal with the anger that doesn't have to involve turning to food. One of her go-to methods is a cleansing ritiual of sorts. Focus on what's bothering you and find a symbolic way to release it. "Write a letter and tear it up, throw a stone i...

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...

Whenever I finish a dance or yoga class, my friends begin talking about what they're going to eat as soon as they leave the studio. For years, this was certainly part of my post-workout ritual, and I thought this was what was supposed to happen to help the body recover from the hard work it just went through. You sweat it out during a cardio session, you eat something right after, and you see big results, right? Not necessarily. Related Stories: Here's What - and When - to Eat Before Working Out In comparison to a strength-training workout where the muscles are broken down and depleted of the carbohydrate glycogen, cardio burns calories by raising the heart rate. You might feel strong and energized after your indoor-cycling class or treadmill run, but if you only completed a 30- or 45-minute workout, there's no rush to eat, since relatively speaking, the fuel you burned is low. According to LA-based dietician Shira Lenchewski , MS, RD, "There's no hard-and-fast ...

A well-spent weekend should (almost) always include a cocktail. But for those concerned with calories, a good happy hour doesn't have to ruin your diet. Here are some of our favorite Summer cocktails, all of which clock in under 200 calories - and we're not talking vodka sodas, either. These drinks celebrate seasonal fruits, tropical destinations, and warm-weather nights. Related Stories: If You Want to Lose Weight and Still Drink, Read This from POPSUGAR Fitness http://ift.tt/28SJIF2

It's time to stop eating these "diet" foods - Cooking Light 7 milkshakes you won't believe are actually healthy - Fitness Make sure you avoid these 9 weight-loss traps - Women's Health 3 easy exercises that'll chisel your upper body - Health Yoga is universal, and these gorgeous photos prove it - HuffPost Healthy Living 14 fitness quotes to motivate you through your tough workout - Self An upper-body workout to get you tank-top-ready this Summer - Shape 20+ healthy and portable snacks for your next road trip - POPSUGAR Food from POPSUGAR Fitness http://ift.tt/28RBpIA

If you want to lose weight, what's on your plate is often more important than the minutes you spend in the gym. And if you want to see the most change, a 2015 study from Harvard says you should be cutting carbs , not fat. Related Stories: 26 Healthy Low-Carb Recipes For Easy Weeknight Dinners For the study, published in PLoS One , researchers from Harvard and Brigham and Women's Hospital reviewed 53 randomized trials of over 68,000 patients who had been assigned to either low-fat or low-carb diets. They found that low-carb diets were consistently better at helping patients lose weight than low-fat diets; the participants on the low-carb diets lost 2.5 pounds more than those on low-fat diets, with the average weight loss among all groups at about six pounds. This latest study on the weight-loss benefits of a low-carb diet adds further evidence that if you want to lose weight, ditching bread - not olive oil - can help you see success. Another recent study, for example, showed...

Have you been struggling to lose weight and to fight off your cravings? Sometimes we get so busy, we don't even think about what we're putting in our bodies, which can often lead to weight gain. "Trying to lose weight can be very difficult in this frenetic world we live in," said meditation coach Lynne Goldberg. We recently asked Lynne about the importance of meditation for weight loss - we learned about how getting your brain on board with your weight-loss goals takes a bit more attention than just saying "I want to lose weight." But don't worry, it's easy to get started! And even better news: you can overcome your food struggles. Here's how. Meditate First Thing in the Morning Starting each day with a mindful meditation practice can help you set an intention for your day so you're more aware of your goals. "Mindfulness as a practice is something we do daily as a way to be more present, to bring more calm into our lives," sai...

In the ongoing debate on whether fat is the enemy of waistlines and healthy hearts, an in-depth study may have the answer: if you want to lose weight and be healthier, opt for a low-carb diet over a low-fat one. Related Stories: This Is the Diet to Go On If You Want to Lose Weight (According to Harvard Researchers) This 2014 study, funded by the National Institutes of Health in the Annals of Internal Medicine , followed 148 adults for a year; some were on a low-fat diet (less than 30 percent total fat, including less than seven percent saturated fat in their diets) and some were on a low-carb diet (less than 40 grams of carbohydrates per day - about the same amount of carbs in just one slice of bread!). Low-carb dieters ate high-protein foods like eggs for breakfast, tuna salad for lunch, and red meat, chicken, fish, pork, or tofu for dinner, along with vegetables. The low-fat group ate more grains and starches, along with vegetables as well. At the end of the study, the low-carb ...

We first discovered Cait's stunning transformation photos on the TIU community pages . From there, we saw her Instagram , in which you can see a day in the life of Cait - her workouts, healthy eats, and happy, healthy lifestyle. But we wanted the full scoop: What was her story? Where did she begin, and how did she get here? Through email, Cait A., who declined to give her last name, told us she was "never incredibly overweight," but since her early teens, she had suffered from body image issues. "I always felt chunky . . . things didn't fit me right," Cait said. While her goal was never about a number on the scale, the desire to improve her self-esteem and feel good in her own skin led to a beautiful transformation. "I always felt chunky . . . things didn't fit me right." Heading into her wedding, Cait was fitted for her dress at a size 10, and at her final fitting - after committing to a fitness and healthy nutrition routine - she was a si...

Staring at a juice label in a grocery store, a number glared at me: 34 grams of sugar. "Holy shnikeys," I thought (my internal dialogue is 100 percent dad speak). "That's almost twice the amount of sugar I'm supposed to have in one day!" But wait, that's the cap on added sugar, and there's a note on that front: "No Added Sugars." The FDA has guidelines for everything - recommended intake on protein, fat, carbohydrates, calories, and added sugar . . . but not natural sugar. Was that too much natural sugar? How much is too much? Let's say a juice - like Suja Blue Dream , for example - has no added sweetener, but 34 grams of sugar in a bottle. It all comes from fruit, but is that too high an amount? To get some clarification on the matter, we consulted registered dietitian Lara Felton . Felton told us, "There is no cap on natural sugars, the kind of sugar found in fruits, veggies, and dairy [these natural sugars are known as fruc...

Slimming down takes time and dedication, but a few quick tricks can help you feel a little bit lighter in just one day. Read on to get our tips for feeling less bloated and puffy - and having a flatter belly - by the end of today! from POPSUGAR Fitness http://ift.tt/1pnHHVh

If you're trying to drop pounds and new to the whole exercise scene, then knowing exactly what to do can be a struggle. Since cardio, strength training, stretching, and days of rest are all equally important, here's a weekly schedule to help you balance it all out and still see results. In order to lose one pound a week, you need to burn 3,500 calories per week or 500 per day. But exercise is just one piece of the weight-loss puzzle; if you utilize diet changes by cutting calories, then you won't be bound to intense 500-calorie-burning workouts every day. The chart below will give you an example of how to exercise and cut calories in order to burn 3,500 calories per week. *Check with your doctor before starting any type of exercise plan. Day Workout Diet Caloric Deficit Monday Cardio: 60-minute walking-jogging workout (330 calories) Stretching: 10 minutes ( 40 calories ) Cut 200 calories 570 Tuesday Cardio: 30-minute bike ride at 14 mph ( steady-st...

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...

Exercise plays an essential role in any weight-loss journey, but how you fuel your body is just as - if not more - important. If you're ready to embrace new lifestyle changes and even more ready to stop feeling like food is a constant struggle, here are the straightforward tips we live by that really work. Lose the mind-set that foods are off-limits : According to trainers Chris and Heidi Powell , "anytime you deprive yourself of food . . . all you want is what you can't have!" Take your mind-set away from sacrifice, and allow yourself everything in moderation. Keep it clean : Replace processed foods with clean (whole and natural) items. Not only are natural options more nutritious, you'll find that their flavors are more satisfying. Opt for whole grains : Refined and processed carbs weigh you down and muck up your progress. Fiber-rich whole grains keep hunger at bay, support healthy digestion, and are a crucial part of a long-term weight-loss success. Greek...

Got weight loss on the mind? Arm yourself against your expanding waistline by following these essential weight-loss tips. from POPSUGAR Fitness http://ift.tt/1t96JZ3

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...

I started running after college to lose that Freshman 40 I was holding on to. I learned a lot along the way, like what socks prevent blisters and how to shop for a sports bra so you don't have to wear two . But what I struggled with was losing weight, specifically belly fat . And after 15 years of running and experiencing two pregnancies, that still-pudgy pooch - although a sweet reminder that I was my kids' first home - was always the thing I pinched and poked when standing in front of a mirror. So I signed up for a half-marathon. I was convinced that all those training runs would surely slim my middle, but when I stepped on the scale, I was completely wrong. I was gaining weight because the hunger that came with those long workouts made me want to eat all the time . After the race, although I made some changes to my eating schedule to lose the weight I'd gained during training, my squishy belly wasn't budging, and it pissed me off. It wasn't like I was going to ...

You know you should be eating right and exercising all week to reach your weight-loss goals, but when you're so rushed between work and family responsibilities, it's tough to have time to make it happen. A little planning goes a long way, so here are some things you can do on Sunday to ensure you stay on a healthy path all week long. Image Source: POPSUGAR Photography / Kat Borchat Plan Your Workouts Don't just think to yourself that you'll squeeze in a run here and a trip to the gym there - plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor's appointments and meetings. Use this time to call your fitness buddy or trainer to make dates, check out studio schedules to find classes you want to take, and check the week's weather to figure out which days will be best for outdoor workouts. Hit the Hamper Nothing puts a damper on a workout more than not being able to find a clean sports bra, so do a couple loads bef...