Weight Loss & Diet Plans

If you're no stranger to the struggles of trying to lose weight, the solution might be a few tweaks to your regimen. We enlisted the expertise of three nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition , as well as Mitzi Dulan, RD, author of The Pinterest Diet: How to Pin Your Way Thin and CLIF Bar nutrition partner. Check out what they say are the biggest mistakes most people make when trying to slim down. from POPSUGAR Fitness http://ift.tt/1uks82K

Just about all women have it, and whether genetics has blessed you with a little more than you'd like, cellulite is just one of those things we have to embrace. What causes that dimply, orange-peel-looking flesh? When fat cells push up against our skin and the fibrous tissue that connects our skin to our muscle pulls down, we're left with that signature bumpy skin. Although you can't get rid of cellulite completely, here are some simple things you can do to reduce its appearance. Related Stories: The Cellulite Workout: 30-Minute Full-Body Burner from POPSUGAR Fitness http://ift.tt/1yOZatz

Ready, reset, go! Our Flat-Belly Challenge pairs belly-blasting workouts with fat-burning recipes to help you slim your middle and strengthen your core. Today, day 14, includes a yoga sequence to help flatten your middle, plus a satisfying high-protein dinner with a weight-loss salad. Source: Louisa Larson Photography Flat-Belly Yoga Sequence Skip the crunches and hop on your mat for this effective yoga workout designed to target the abs . Begin with a few Sun Salutations to warm up, and then move through this 14-pose sequence on the right side, and repeat on the left. Keep in mind that solely doing core-strengthening moves like these isn't the key to a flatter stomach, but it is part of the equation. Toned abs will look slimmer once you do lose overall body fat from doing cardio, and having more muscle mass increases your calorie burn. Fat-Burning Dinner: High-Protein Peppers With a Flat-Belly Salad Source: POPSUGAR Photography / Lizzie Fuhr With just a few ingredients inc...

As we age and our metabolisms slow, it's easy to pack on a few pounds without realizing it. But a new study has found that making consistent changes to your eating habits can lead to big weight-loss results over time. Related: The Magical Protein Formula For Weight Loss The study, published in the American Journal of Clinical Nutrition , followed the dietary habits of over 120,000 people for 16 years and found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables). This isn't surprising or new; other research has shown that going lower on the glycemic index (GI) scale will help you lose weight . What is interesting in the new study, however, is that other key habits can mean the difference between pounds on the scale. Check out what else the researchers found about weight gain and loss: ...

Eric & Peety (from Humane Society Silicon Valley) Eric weighed over 300 pounds, had type 2 diabetes, high blood pressure, and his doctor told him he would be dead in 5 years unless he changed. They suggested a dog. Eric went to the Humane Society Silicon Valley and said he wanted an obese, middle-aged dog, so they would have something in common. What happened next transformed their lives. Posted by SFGate on Sunday, March 6, 2016 Eric was an overweight, middle-aged man who realized one day that he needed to make a change. He met with a nutritionist, who told him to adopt a dog because it would force him to go outside and get moving. Eric decided to adopt a dog he had some things in common with - age and weight. He met Peety, an overweight, middle-aged dog, at the shelter and they both knew they were meant to be. Over the course of the following year, Eric and Peety made drastic life changes and got healthier. Watch the touching video of their story above, and make sure ...

Geneva Alexander started with one goal: lose 50 pounds in time for her best friend's wedding . A year and a half later, the 27-year-old night-shift nurse has lost over double her original goal. Read on to find out how Geneva accomplished this impressive goal. Geneva: Before POPSUGAR Fitness: What made you decide to start? Geneva: My weight-loss journey began when my best friend asked me to be her maid of honor. I didn't want to stand up in front of a room full of people and make a speech as the fat friend. Her wedding provided a tangible deadline to lose a significant amount of weight. My goal was to drop 50 pounds before her wedding. PS: What is your favorite way to work out? GA: I love HIIT workouts for cardio. I like how the change of pace keeps cardio interesting and not just a boring jog on the treadmill. I also love weight lifting. I work with a personal trainer twice a week and work on powerlifting moves like deadlifts, back squats, and bench press. I just hit a...

If you want to lose weight, taking a good hard look at what you eat for breakfast is a smart place to start. Your morning meal can set the stage to fuel you through a healthy day, so neglecting it or reaching for sugary, high-carb options is a mistake you shouldn't be willing to make. Instead, try one of these easy breakfasts, the go-to meals of some of our most successful Before and After stars. These high-fiber, high-protein breakfasts have helped them drop hundreds of pounds - and can help you see success too. Plain Greek yogurt with fresh berries and a drizzle of honey. - Hilda Lopez , 85 pounds lost Five scrambled egg whites with salsa, 1/2 cup oatmeal with cinnamon, cup of coffee. - Kelsey Byers , 50 pounds lost Black coffee and a mix of berries, yogurt, and oats. - Lauren Rabadi , 65 pounds lost Two boiled eggs with one cup of Greek yogurt with fresh pineapple and an English muffin. - Geneva Alexander , 103 pounds lost Whole wheat English muffin with peanut butter. ...

Tens of thousands of people have taken on the Whole30 program , a monthlong clean-eating program that promises a bevy of health and emotional benefits. Developed by Dallas and Melissa Hartwig , a husband-and-wife team with backgrounds in sports nutrition, anatomy, and physical therapy, the program aims to reset your metabolism and reshape your relationship with food. Related Stories: Power Breakfasts For Your Whole30 Diet After a co-worker read the essential Whole30 text, It Starts With Food , and took on the challenge, I was interested to see what all the hype surrounding this monthlong "diet" was really about. Related Stories: Things I Learned From Sabotaging My Whole30 Plan (and Why I'll Try It Again) What Can I Eat? On the surface, the Whole30 menu looks a lot like the Paleo diet (low carb, high protein), but think of it more as an elimination diet, except there's no 80/20 balance either - no cheating, no indulgences for one month. For one month, it complet...

Last month, I was at the Kayla Itsines Sweat Tour surrounded by Kalya 's superfans. I was lying on my back in the grassy field of the Rose Bowl arena in Los Angeles, getting ready to do some bicycle crunches, when a beautiful, chiseled, excited young woman came up to my friend and I, asking, "do you mind if I work out with you guys?" Related Stories: 33 Healthy, Inspiring Women You Should Be Following on Instagram Instantly, I recognized her face from Instagram - "that's @mysweatlife!" I thought to myself. Known by her handle (and her empowering story), Kelsey Wells is an icon within the BBG community. Kelsey got down on the grass with us for ab bikes and cheered us on as we went into exhausting (but explosive!) tuck jumps. To be honest, it was one of the more exhilarating moments in my fitness career. Today, her story has been taking the internet by storm - and it's about the amount of weight she lost. You're going to be stunned, trust me. Che...

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....

Reshaping your body is a multifaceted effort. There are the habit changes, the fitness routines, balance of strength training and cardio, the food and the diets - it can all seem so complicated and, at times, overwhelming. Related Stories: He Shaped Kim Kardashian's Butt, and Now He's Going to Shape Yours ; 3 Essential Weight Loss Tips From Rihanna, Kim Kardashian, and Amy Schumer's Trainer We talked with celebrity trainer Chase Weber ( Hannah Bronfman 's trainer!) to ask if there were simple ways to adjust everyday habits to make losing weight and shaping up as streamlined and seamless as possible. The good news? He said absolutely yes! Here are his six best tips for making minor adjustments that'll add up to major success. TV time outs. Doing a lot of Netflix and chilling? Try Netflix and chin-ups. Chase said do an exercise - like push-ups, sit-ups, burpees, dips, or bodyweight squats - for a set of 15 during each commercial break (or if you're streami...

Running was my gateway drug to fitness, and I'm so grateful for that, because it definitely got me forever-hooked on the healthy path. But because weight loss was my main motive for lacing up my sneaks , when the scale didn't budge, it made me so angry. Why was I working so hard and not getting the results I wanted? I realized it was because of the three reasons below. Is It Lunchtime Yet? I had the mindset that if I ran more, I'd burn more calories. So instead of 45 minutes, I increased it to 60 minutes most days of the week, except on Saturdays when I had more time to do a longer 80 or 90-minute run. I was burning more calories, but I was also increasingly more famished. I was hungry all. the. time. I was constantly thinking about food and when my next snack or meal would be. So I basically ate all the calories I worked so hard to burn , and then some. I couldn't outrun my appetite! To the Cows and Back My runs were done at 6 am, and because my brain was barely a...

If you've been on every diet imaginable and are still not able to lose weight, a registered dietitian has some tips for you - not just for losing weight, but also for keeping weight off and actually enjoying the benefits of healthy living. Related Stories: Stop Your Cravings Before They Happen With This Dietitian's Trick ; Having Trouble Losing Weight? It's Time to Meditate Kimberly Gomer, RD and director of nutrition at Pritikin Longevity Center + Spa , is not a fan of diets - but she is a total expert in weight loss. Here's what she says will help you lose that weight and feel your healthiest. Don't go on a diet! Wait, what? Yep, she's serious. Gomer says not to go on a diet. Instead? Go on a "lifestyle change." She said, "Bring sleep, exercise, and healthy eating into your life." This way, you'll actually enjoy the benefits. Sounds nice to us! Find a sustainable eating plan. "Crash, fad diets won't last in the long ...

Not sure why this happened every day, but admittedly, it did. I ate healthy most of the day, with my green protein smoothies for breakfast, perfectly-packed mason jar salads for lunch, and fresh fruit and nuts for snacks. I felt like my diet up until 5 p.m. belonged on a frickin' Pinterest board. But for some reason, as soon as I came to that last meal of the day, I just let loose. Which made my pants fit not so loose. It was time to make some changes, and these four helped me get back on track and lose the weight I had gained from enjoying my super-sized free-for-all supper. Related Stories: 3 Weight-Loss Rules For Breakfast You Eat What You Get Most of my meals were healthy, the biggest problem for me was that I couldn't stop eating them. I'd divvy myself a serving, then 100 percent of the time, would go back to the kitchen for more. Then, of course, since I didn't want food to go to waste, I'd finish off the scraps on my kiddos' plates. A few extra noodle...

It may not be a secret that the best way to a six-pack is a healthy diet (even if it's no diet at all ) and regular exercise, but there's a right way and a wrong way to a flat belly. Read on for the ultimate guide to getting flat abs. Related Stories: Your Arms and Abs Will Transform After This 2-Week Challenge from POPSUGAR Fitness http://ift.tt/1Ahl5Vr

If you care deeply about your health and want to try a new and delicious food that can help you drop a few pounds, you're going to want to pick up a bag of hemp hearts. These are raw hemp seeds that have the hull or shell removed, leaving a small, soft and chewy, mild-tasting, nutty seed that's easier to digest than hemp seeds. Here are three reasons these tiny gems are not only super nutritious but, as a bonus, can also help you reach your weight-loss goals. Tiny Seeds, but Huge Protein! A three-tablespoon serving of raw hemp hearts offers a whopping 10 grams of protein - and hemp seeds offer all nine essential amino acids , making it a complete protein that's also rich in iron, magnesium, and zinc. Protein helps keep energy and blood-sugar levels stable, which helps prevent cravings for high-calorie treats. Since a couple hours between meals tends to be a common crash time, adding hemp hearts to your oatmeal or cereal for breakfast, sprinkling them on your lunchtime sa...

Breakfast is the most important meal of the day for so many reasons. But you need to make sure that you're doing it right. If you're trying to maintain or lose weight, here are some things to consider when enjoying your first meal of the day. Eat it soon: Studies have found that eating breakfast jump-starts your metabolism, and not only that, it can help ensure that you don't feel so starved later that you make bad eating choices for lunch or dinner. To take advantage of your body's fat-burning potential, try to eat breakfast soon after waking up . Related Stories: 22 Breakfast Recipes That Can Help You Lose Weight Go for filling: Stay away from foods that can lead to a midmorning crash. Instead, opt for meals that are full of slow-digesting nutrients to help keep you satisfied throughout the morning; high-fiber, high-protein breakfast options are a good choice for feeling full and energized. And make sure your breakfast doesn't have too much sugar in it - ...

If you love to eat, losing weight can seem so structured - you immediately get frustrated and grab the first decadent food you can find. Even though there are some very specific guidelines that can help you reach your goal faster, there's no one-size-fits-all weight-loss plan for everyone. Here are five rules you can bend and still drop pounds from the scale. Rule #1: No Cupcakes, Wine, or French Fries While dessert, alcohol, and fried foods tend to be high in calories, just because you want to lose weight doesn't mean you have to live without the foods you adore. Actually, denying yourself the bites you crave can backfire, causing you to feel deprived, resulting in bingeing. You can't eat these foods all the time, but it's perfectly healthy to enjoy a few spoonfuls of ice cream or a small glass of Chardonnay every once in a while. Just tone down your portion sizes and only indulge about once a week. Rule #2: Salad, Every Day Salads aren't for everyone, and the...

Despite eating (what I thought was) a wholesome breakfast every morning, the pounds weren't dropping. So why was I not losing weight? All the experts say breakfast is key to boosting metabolism, after all. I didn't realize I was making three huge mistakes, but once I changed them, I could see the difference in how my body looked. Bye-Bye Granola Cereal was my go-to breakfast all the way from elementary school through college. Although sweet, delicious, and easy, it was the worst breakfast for me. It's full of sugary carbs and not much fiber or protein. I even went for the healthy stuff like Kashi's GoLean Crunch, granola, and Raisin Bran, but cereal is cereal, and it's not the most nutritious choice on the menu. I started focusing on getting 13 to 20 grams of protein , at least six grams of fiber, and 10 to 15 grams of healthy fats. So I ditched the boxes for a blender and started sipping on smoothies . I also do overnight oats because it reminds me of cereal - ...

Ready, reset, go! Our Flat-Belly Challenge pairs belly-blasting workouts with fat-burning recipes to help you slim your middle and strengthen your core. Day seven includes a detoxing yoga sequence plus a flat-belly dinner. Detox Yoga If your body could use some fine-tuning, hop on your yoga mat, and do these eight poses designed to detox the body . You have your circulatory, digestive, and lymphatic systems to thank for getting rid of toxins and waste, and these poses stimulate those systems. Pick out the poses your body needs or practice them all, and you'll be on your way to feeling like a new you. Fat-Burning Dinner: Zucchini Noodles With a Flat-Belly Salad Since wheat can cause bloating for many, make these low-carb, Paleo-friendly noodles made from zucchini . Lightly cooked until tender and flavored with garlic and red pepper flakes, this grain-free pasta alternative is perfectly filling, but won't leave you feeling stuffed. Enjoy your bowl of noodles with a fresh a...

As a fitness editor, I get asked an exorbitant amount of health questions every week. The one that pops up more than any other is not surprising: what do you do when you want to lose weight? And when I respond with my honest answer, everyone's response is equally unsurprising. Related Stories: Eat Like a Cavewoman: 42 Perfectly Paleo Recipes I don't know whether they're expecting me to offer a magic pill or weird statistic they haven't heard, but when I say, "I cut back on carbs," faces drop and the subject almost immediately changes. You would be hard-pressed to find a woman who enjoys bread products as much as I do, but when I'm zapped of energy or want to feel my very best before a special event or vacation, I eat them very sparingly. I had always considered myself to be a relatively clean eater, but it wasn't until I went Paleo for the first time that I realized just how often I was eating grains, bread, and pasta, and how different I felt wh...

If you're looking to shed pounds, cutting back on carbs can be an effective part of your weight-loss strategy. Most low-carb plans recommend eating between 50 and 150 grams of carbs per day, and all the following breakfast, lunch, dinner, and snack recipes fall between one and 20 grams of carbs per serving. Let these delicious recipes help you hit that magic number you're aiming for! - Additional reporting by Michele Foley and Leta Shy from POPSUGAR Fitness http://ift.tt/1At92qL

Headed to a tropical escape or perhaps just your local watering hole? Those festive warm-weather libations are a staple of Summer vacations, and while they're truly delicious (I personally could never turn down a fresh piña colada, especially on a beach), the calories can add up quickly, essentially undoing any hard work you put into vacation prep . After a few nights of knocking back some frosty cocktails, you might find yourself wondering, "OK, how much do I need to work out to make my body forget this vacation even happened?" We feel you. Here's a breakdown of cocktails and their calories and how much you'd have to run (at a 10-minute-per-mile pace) to burn them off. To keep things even, we used the same source for nearly all the cocktails, which averaged results from all brands. Then we adjusted the serving size of each of these drinks to six ounces so you can compare the breakdown of calories ounce for ounce. That said, some of these drinks come in much s...

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," Rowley said 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 effe...

It's no secret that I'm an avid food gardener.  In the last two years, I've moved from exclusively growing vegetables to growing large quantities of staple calorie crops, such as potatoes, flour corn, and long-storing winter squash. Why do I put so much effort into growing my own food, when I could buy it easily and cheaply at the grocery store?  There are a few reasons.  First and foremost, I enjoy it.  Second, it allows me to grow the healthiest and best-tasting ingredients possible (although I think you can compose a very healthy diet from grocery store foods).  Third, it saves a bit of money.  And fourth, it gives me a window into the world of my ancestors. The fourth point is an important one for me, and it's why I can justify making tortillas the hard way .  What's the hard way, you ask?  Well, first you plant corn.  Then you water and weed it for several months.  Then you harvest the corn, shuck it and dry it on the cob. ...

Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results. Related Stories: I Started Saying "No" and Began Losing Weight Calories Aim for a range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories. Carbs About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies. Protein About 15 to 20 percent of yo...

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...

Eating breakfast can help jump-start your metabolism, but what you choose to eat can help you drop pounds even faster. High-fiber foods help satiate hunger longer, which makes you less likely to reach for bad-for-you snacks later. As a rule, breakfast should contain at least six grams of fiber . Here are some tasty, filling ideas. Related: How Fiber Helps With Weight Loss from POPSUGAR Fitness http://ift.tt/1mVQA8R

There are plenty of effective weight-loss strategies out there, such as keeping track of calories in a food journal, but they aren't exactly the easiest ways to drop pounds. Of course you want a quick fix, but following these strategies can actually cause you to gain weight. from POPSUGAR Fitness http://ift.tt/1taC6VU

Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Sound familiar? Chances are, one of these reasons is all that's standing in the way of your weight-loss goals. - Additional reporting by Jenny Sugar, Michele Foley, and Leta Shy from POPSUGAR Fitness http://ift.tt/1r1dy9O

You're trying to lose weight, so you pack a salad for lunch. But by 2 p.m., you're famished! In order for a lunch to be filling and help you lose weight, experts say to eat between 20 and 30 grams of protein and at least eight grams of fiber. These under-500-calorie lunches are perfect! Related Stories: 22 Breakfast Recipes That Can Help You Lose Weight from POPSUGAR Fitness http://ift.tt/1SKICZO

In January of this year, I handed in a complete manuscript draft of my first book,  The Hungry Brain , to my editor at Flatiron Books .  This book represents more than two full-time years of my life, and I can't wait for it to hit shelves.  It's markedly different from any other book in its category, and believe it has the potential to substantially change the public conversation on eating behavior and obesity. In the process of writing The Hungry Brain , I read countless papers and interviewed 36 leading researchers in the fields of neuroscience, obesity research, and anthropology.  I had my brain scanned in an fMRI machine while looking at junk food.  I commissioned and compiled 47 illustrations, schematics, and graphs, mostly by a skilled medical illustrator named Shizuka Aoki .  Yet the book will be accessible to anyone who loves science. This book is not about me or my world views.  It's not a conspiracy story about how everything we've been ...

We all know adequate protein (especially after a workout) is key to building and repairing muscles, but a high-protein diet may also be the secret to consistent weight loss. In fact, research has shown that doubling your protein intake can help you drop pounds without losing muscle mass. In one study, published in The FASEB Journal , researchers put 39 patients on a weight-loss regimen over 31 days; at first, all participants were on the same diet to maintain their current weight. After 10 days, they were split into three groups following calorie-restricted diets: those who ate the US-recommended daily allowance (RDA) of protein, those who ate twice the RDA of protein, and those who ate three times the RDA of protein. The participants exercised accordingly in order to lose an average of two pounds a week. The researchers found that those who ate double the protein were able to lose fat without losing muscle mass while exercising on the diet. The participants who ate triple the amount ...

If you're looking to lose weight, salads are bound to be a big part of your life, but that doesn't mean you need to pile on the same old toppings day after day! All 25 of these nutrient-dense salads support weight-loss goals, fuel the body, and satisfy your taste buds with their fresh flavors and healthy ingredients. Related Stories: 50+ Delicious Recipes That Effortlessly Cut Carbs from POPSUGAR Fitness http://ift.tt/1tWxVWe

I've always considered myself to be a healthy eater. I rarely crave sugar or sweets, and I've always been that person making appropriate adjustments to my orders at restaurants to find a dish that will support my body's needs. With that said, I've also dealt with major portion-control issues. As a health and fitness writer, I'm always seeking a new piece of advice to help me make a shift in my daily diet, and I recently had a conversation that turned things around for me in a big way. Related Stories: Lose Weight Faster With 1 of These 12 Breakfast Smoothies Founder of the popular boutique studio in Michigan, Cycle & Row , Sam Kelman can relate to my overeating struggles. She was working out five to seven times a week and teaching class at her studio, but could not seem to achieve the leaner shape she was after. A self-described "good eater," Sam dealt with quantity and portion-control issues and found herself feeling stuffed after meal time. She l...

Sam was working out five to seven times a week, teaching class at her blossoming studio Cycle & Row in Michigan, and prepping to compete on Jillian Michaels's new show Sweat Inc. Still, she couldn't shed the last 15 pounds she'd be holding on to. "You know your body better than everyone else, and I knew I was bigger than I needed to be. I was thicker than I needed to be," Sam recalled. Sam had little success with dieting in the past and decided not to go at it alone this time. Instead, she linked up with Ricki Friedman, health coach and creator of Break the Weight , to determine what was holding her back. Since Sam was already incredibly active, her major lifestyle changes needed to happen in the kitchen. In a little over three months and without making a single change to her workout routine, she lost 15 pounds. Related Stories: 80 Pounds Down and Cancer-Free: How Zumba Saved This Woman's Life A self-described "good eater," Sam dealt with q...

If you're looking to sip away the pounds, juice cleanses may not be the best idea . Smoothies, however, could be your best-kept weight-loss secret: the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 12 smoothies to fill you up as the scale ticks down. Related Stories: 22 Breakfast Recipes That Can Help You Lose Weight from POPSUGAR Fitness http://ift.tt/1tB2Lrx

A Mediterranean diet yields a number of health benefits, and it's been recently confirmed to be the best for weight loss. Based on five Harvard Medical studies , this diet is the most effective for shedding pounds in comparison to a low-fat diet, a low-carb diet, and the American Diabetes Association (ADA) diet. Heavy in fruits, vegetables, grains, olive oil, and beans, and low in meat, dairy, and eggs, the Mediterranean diet is also beneficial for your heart, eyes, and brain function. Related Stories: The Diet That Keeps You Young Nine-hundred-ninety-eight overweight trial participants who lived on the Mediterranean diet for a year lost between 9 and 22 pounds. Both the low-carb and ADA diet had similar results, while those on the low-fat diet lost between 6 and 11 pounds. Although the article doesn't determine a single diet that's ultimate for weight loss, it does conclude that the Mediterranean diet would be the closest option because of its heart-healthy benefits. W...

A cleaned-up diet full of whole, natural foods is essential for weight-loss success. Lucky for us, some of our favorite Summer fruits and vegetables are packed with nutrition that works in our favor. Keep your body working at its top potential with these 10 pieces of produce. Fighting fat has never been so delicious. from POPSUGAR Fitness http://ift.tt/1Rp5Rw4

If you feel like your appetite has a mind of its own, you're not alone. Taking a look at your habits and revamping your daily rituals can renew your relationship with food and tame your hunger pangs. And of course, the best way to go about this is naturally. Related Stories: What the Country's Top Trainers Say Are Their Fitness Must Haves Drink more water: Plenty of people confuse hunger with dehydration. Keeping your water bottle full all day long will help you keep guzzling the good stuff and steer clear of unnecessary snacking. Get moving: Forget the notion that exercise brings your appetite on heavy - it actually decreases your appetite . Just another reason to squeeze in a workout! Don't skip breakfast: Hopefully you're well versed on the benefits a solid breakfast brings to the table, but if you're not aware, skipping it can actually undermine your whole day, leaving you to consume more calories later in the day. Getting your metabolism moving earlier...

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. Related Stories: Before and After: How One Woman Lost Half Her Size from POPSUGAR Fitness http://ift.tt/1O6qAww

Let me preface this by saying that, in general, losing weight is no easy feat. Add Latin culture - deliciously salty and carb-filled food , family members who don't understand dieting, often unrealistic body and beauty standards - into the mix, and it can feel like an uphill battle that arroz con pollo and asados are endlessly trying to derail. Know the feeling? Read on for the totally real struggles I've faced in my own personal weight loss/maintenance/just-trying-to-be-healthier journey as a Panamanian American with very persistent relatives, and a deep love for tacos. Then, take a scroll through some delightful guilt-free recipes . from POPSUGAR Fitness http://ift.tt/2a4Qnik