Weight Loss & Diet Plans

Our next Before & After story comes from Amanda Fraijo-Tobin, who blogs about life after losing 130 pounds on her blog Friday Love Song , which is part of our POPSUGAR Select Fitness network. Below, she shares how she lost the weight and how she keeps it off. Amanda: Before Growing up, I wasn't severely overweight - sure, I had a pudgy stage, but a lot of people did! My weight wasn't something I thought much about being a kid (as it shouldn't be). My parents had good intentions, like most, but we certainly did not grow up eating very healthy. Snacks, soda, meals prepared without nutritional aspects considered. Soda became a very bad habit for me, especially as I got into my teens and didn't have anyone stopping me from drinking so many. Fast-forward to high school - like most high school girls, I thought I was fat. Even though, in retrospect, I clearly wasn't. I didn't let it consume my life, though I was a little on the chubby side (so I thought) and ...

If we want to understand the accumulation of excess body fat, it's tempting to focus our attention on the location that defines the condition: adipose tissue.  Ultimately, the key question we want to answer is the following: why does fat enter adipose tissue faster than it exits? It follows that if we want to understand why obesity occurs, we should seek to understand the dynamics of fat trafficking in adipose tissue, and the factors that influence it.  Right? I don't think this is right, and here's a metaphor that explains why. The speed of a car depends primarily on the force that its wheels exert on the asphalt below them.  If we want to understand why cars move quickly sometimes, and slowly at other times, we should seek to understand the dynamics of how force is transferred from the wheels to the asphalt, and the factors that influence it, right? As you may have already surmised, that wouldn't be a very effective way of understanding car speed. To understan...

Damn you deliciously-sweet and adorably-decorated cupcakes! We're trying to be good and eat kale smoothies and quinoa salads and then you show up at my office calling to me to rescue you from that claustrophobic cardboard box. Of course I'll save you, but then I'll devour every last sprinkle! If you have a slight obsession with cupcakes, you'll totally relate to these. Related Stories: Celebrate Cupcake Lover's Day With This Delicious Vegan Treat Vegan Easter Delight: Carrot Cake Cupcakes from POPSUGAR Fitness http://ift.tt/2d228Cy

Every body is different, and while many of you are on a weight-loss journey, we know that some of you are trying to put on a little weight and create some healthy muscle tone. We're here to help! Putting on weight can be challenging, especially if you're trying to do it the right way. You don't want to gain fat, but rather, healthy muscle. That way, you'll still have a lean, toned body, but build strength and build your physique a little bit. To get some insight on this, POPSUGAR consulted trainer and nutrition coach Carrie McMahon. She introduced us to the concept called "reverse dieting," and we think you're going to like it. Related Stories: These BBG Before-and-After Weight Transformations Are NOT What You’d Expect "Reverse dieting is a way to slowly gain weight - focusing on muscle weight gain - as well as repair metabolic damage due to strict, low-calorie, detox and fad diets." In Carrie's words, it's essentially to undo damage...

Getting fit doesn't have to be impossible. You don't need to follow overly complex programs. You don't have to have the knowledge of a registered dietitian. You also shouldn't be forced to spend countless dollars on gimmicks that make a lot of promises but deliver very little to you. All you really need is effort and a little help from the one thing that's by your side 24/7. With just your smartphone you can get fitter than you'd expect without having to download a single thing. Bonus: no apps to buy, no trainers in your ear buds shouting at you and no ridiculous straps or wearables to fumble with and spend more money on. Just you, your phone and some effort. Are you ready? 1. Keeping Track Let's get a little sophisticated and implement some forethought into your health and fitness plan. Using your note function on Sunday night, write down what you expect to eat and what your goals are for Monday. On Monday night, go back and compare your actual performan...

Eating vegetarian is supposed to help people lose weight, right? Well, speaking from experience, not eating meat in college did nothing to prevent me from gaining 40+ pounds . If you're vegetarian and trying to get slimmer, avoid these mistakes (that could end up causing weight gain). Trading Protein For Carbs If you're skipping the chicken or salmon for dinner, don't just eat a bowl of pasta! While carbs are essential for energy and brain function, you need protein as well. Find ways to get your fill with legumes like lentils, black beans, and soy products, whole grains, nuts, seeds, eggs, and dairy products (if you're eating them). This chart shows you how much protein you need in a day . An easy way to get your fill is to remember to eat some form of protein at every meal and snack. Only Eating Junk Food Ice cream, french fries, cookies, bagels, pizza, and candy bars may be vegetarian, but they're not void of calories. Remember that food is fuel and every ti...

You're interested in eating low-carb to lose weight because you've seen other people's success eating this way, but you have tons of questions. Can I eat fruit? What about whole grains or whole-wheat pasta? And if so, how much? You definitely don't want to go completely carb-free because you know your body needs some carbs to function normally, so follow this simple guide from certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition . It will make going low-carb so much easier. When going low-carb for weight loss, Leslie recommends that around 25 percent of your diet be devoted to carbs. If you're trying to maintain your weight or feel healthier and less bloated, go for 40 percent. You can figure out how many carbs to eat in a day with this formula from Leslie: start with your daily calorie goal, multiply that number by 0.25 (25 percent), then divide that by four (there are four calories per gram of carbs), and this will give you the total grams...

We love Fall and Holiday food, but we don't always love how the extra-indulgent fatty and sugary foods make our bodies feel. To get the best of both worlds (eating delicious food AND feeling good), we asked Alexandra Miller, RDN, and LDN Corporate Dietician at Medifast to help us figure out the best healthy, lightened up swaps for classic staples of the Holiday and Fall diet. From sweet potato casserole to pumpkin pie and PSLs, Alexandra has a healthier alternative. The staple: mashed potatoes. The swap: mashed cauliflower or turnips. Cauliflower mashed "potatoes" are low-carb and full of vitamins. The staple: pumpkin or apple pie. The swap: spiced kabocha squash and pecan parfait ; or half of a small roasted acorn squash filled with low-fat plain or vanilla Greek yogurt and a generous sprinkle of pumpkin pie spice; or cored, baked apples with cinnamon and just a touch of honey (we're big fans of a warm, baked apple ). The staple: chips or crackers on the part...

Sarah Stevens is a total ray of sunshine. Upon meeting Sarah at the Tone It Up Retreat in Dana Point this past weekend, I was immediately drawn to her enthusiasm and warm spirit. Although we'd never met prior, I immediately felt like I had a friend. It's that positivity and energy that helped Sarah create a healthy, fit life for herself. Related Stories: Why Karena and Katrina From Tone It Up Believe Weight Loss Starts in the Morning It was hard to believe that this ripped and toned beach babe hadn't always been this fit; in fact, at our beach dinner, she told me over a glass of champagne that she had a "before and after" story of her own, and showed me the pictures you're about to see. I was stunned; she'd made such incredible progress in such a short period of time! And the Tone It Up Bikini Series winner doesn't have all day to herself for her workouts - she's a mother of two young boys under 4 years old. Read on for insight into how Sarah...

Many of us have been in this scenario: you wake up early for a workout, and you're not quite hungry, so you have something light or skip breakfast altogether, and jump right into your run, cardio, HIIT, or weight training. Then after your sweat-sesh, you're absolutely insatiable . All the food in the world couldn't quench your desire for food, and you've never felt this hungry in your entire life. You eat something, and you're still ravenous. What gives? According to Tone It Up's dietitian, Lori Zanini, RDN , you're probably not getting enough protein. Here's her trick for getting that morning workout in without sabotaging your diet with the munchies all day long: "You need three to five ounces of protein, 30 minutes after your workout. That's the sweet spot: exactly 30 minutes." Why so specific? "Thirty minutes post-workout is the optimal window to refuel our bodies, since this is when our heart rates and blood pressure are still e...

Considering their training backgrounds and nutrition expertise, we were surprised to learn that Tone It Up stars Karena Dawn and Katrina Scott's best weight loss tip was totally mental - and it starts in the morning! Their key to weight loss success? While they emphasized the importance of nutrition and education, their best advice was to set the tone for your day by "putting yourself first, first thing in the morning," said Katrina. "Before you even check your emails!" Those of you who are familiar with the Tone It Up program are also probably familiar with Karena and Katrina's signature " Bootycall " which is their early morning call-to-action, encouraging women to get up 20-30 minutes earlier than normal for a walk, run, or workout. This principle aims to set you up for a healthy day, and prioritize your health before time gets away from you. "Put yourself first before the day gets chaotic, because as women we naturally nurture everyon...

The average beer contains around 160 calories and 15 grams of carbs - not necessarily the perfect match if weight loss is a huge concern to you. If you're looking to lighten up your drinking routine, use this list the next time you saddle up to the bar. Besides being lower in calories than most drinks, these beers also contain much less alcohol, meaning you can still keep your wits about you if you knock a few back. Beer Calories Carbs (grams) Alcohol (percent) Budweiser Select 55 55 1.8 2.4 Beck's Premier Light 63 3.8 2.3 Miller 64 64 2.4 2.8 Amstel Light 95 5 3.5 Busch Light 95 3.2 4.1 Michelob Ultra 95 2.6 4.2 Budweiser Select 99 3.1 4.3 Corona Light 99 5 3.2 Heineken Light 99 6.8 3.5 Yuengling Light, Lager 99 8.5 3.6 Because quality should not be sacrificed for the sake of a few calories, we took it upon ourselves to conduct a light beer taste test in the POPSUGAR office. Amstel Light and Corona Lig...

Prior to starting the AaHa Restart Cleanse , I had never eliminated anything from my diet (my diet is rooted in balance and finding nutritious foods that I love to counteract the occasional cheeseburger or slice of pizza). So when my co-workers forced invited me to join them on a week-long cleanse that would eliminate gluten, dairy, soy, sugar, processed food, alcohol, and coffee, I was a tad reluctant but absolutely intrigued. You get to have three full meals per day, with no snacking throughout the day (with the exception of coconut water or a green juice or green tea). While alcohol and coffee wouldn't be an issue for me to cut out (they're not staples in my diet by any means), I'd definitely have a hard time eradicating Cinnamon Toast Crunch with whole milk. THAT is a staple in my diet. What's more is that not only would I be stuck on this crazy diet, but there would be actual healthy people holding me accountable throughout the week. The cleanse founders and o...

When it comes to losing weight, one truth remains the same: if you don't understand your daily habits, especially your relationship with food, it's very challenging to create long-term change. For Ruthie, gaining that understanding is exactly what helped her not only lose 15 pounds in less than 24 weeks, but also keep it off for over a year. She teamed up with motivational coach Ricki Friedman, founder of Break the Weight , to discover what was weighing her down, physically and mentally. The six-week program offers a unique approach to changing your lifestyle by focusing on creating healthier daily habits through accountability, support, and motivation. Break the Weight focuses on making really small changes - the things you do on a daily basis. Related Stories: The Training Technique 1 Woman Used to Drop 40 Pounds Ruthie Before Ruthie says the program helped her transform the way she thought about food. "I'm not dieting; I'm just living," she writes in ...

Why does it seem like when you're trying to lose weight, you feel even more insatiably hungry than normal?! If you're stahhh-ving all the time and want to eat everything in sight, you'll totally relate to these morsels of wit. Related Stories: If You've Ever Gone Carb-Free, This Will Make You Laugh (or Cry Your Eyes Out) from POPSUGAR Fitness http://ift.tt/2cCwjEc

I was feeling proud of being so prepared, making five mason jar salads on Sunday , but as soon as I finished my last forkful of veggies at lunch on Monday, I was starving an hour later. Then I'd end up eating a huge snack that was as big as a second lunch. No wonder I wasn't losing weight! A jar full of carrots, peppers, celery, and baby kale just doesn't cut it. Even though I added beans to my salad for protein, I realized I needed healthy fats and carbs to satiate me for the afternoon. I started adding these four toppings to my salads, and now I'm full and happy until dinner: 1/4 cup whole grains (like quinoa): 56 calories , 9.9 grams carbs, 1.3 grams fiber, 2 grams protein 1/4 avocado: 57 calories , 2.9 grams carbs, 2.3 grams fiber, .7 grams protein 1/4 cup fruit (like 3 strawberries): 12 calories , 2.9 grams carbs, .8 grams fiber, .3 grams protein 1 tablespoon nuts (like salted sunflower seeds): 46 calories , 1.9 grams carbs, .7 grams fiber, 1.5 grams protein ...

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 - ...

Real weight loss takes time, and our friends at Shape show us that it's time well spent. I love running at night. I first started doing it in high school, and nothing has ever made me feel so free and powerful. At the beginning, it came pretty naturally to me. As a kid, I excelled at sports that required footwork-running, soccer, and dancing were my favorite ways to move. But despite being so active, there was one thing that didn't come very easily for me: my weight. I never had what some would call a "runner's body," and even as a teen, I struggled with the scale. I was short, stocky, and painfully self-conscious. I was on the track team, and practice was making my knees ache, so one day I visited the school trainer for help. She told my knee problems would be solved if I just lost 15 pounds. Little did she know, I was already living on a starvation diet of 500 calories a day just to maintain my weight. Mortified and discouraged, I quit the team the next day...

Since your diet plays such a huge role in losing weight, we've enlisted the expertise from three nutritionists - certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition , and Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition to tell us the weight-loss tips they share with their clients. Keep these in mind whether you're trying to shed 50 or five pounds. Don't Live Without Carb-free, sugar-free, gluten-free. People who go on super-restrictive diets for the sole purpose of getting slimmer may end up losing weight, but they're also going to be super unhappy. This isn't a lifestyle that can be sustained, and as soon as they can't take it anymore and go back to eating all those foods they missed out on, they end up gaining the weight back. That's why Leslie doesn't agree with cutting out entire food groups. She recommends aiming to eat a variety of healthy foods most of the time, and encourages a little indulging every d...

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...

Diet and exercise have their place, but one secret weapon in your weight-loss arsenal takes a lot less effort: getting enough sleep. Here's how catching those Z's helps shrink your waistline. It helps you eat less: Sleep affects levels of the hunger-regulating hormone leptin, which helps your body realize it's full, and ghrelin, which stimulates appetite. Not getting adequate sleep lowers levels of leptin while raising levels of ghrelin, which can cause overeating when you're sleep-deprived. A recent study found that women who didn't sleep enough ate an average of 300 more calories than those who got adequate sleep. It reduces belly fat: Anxiety and stress are two major contributors to belly fat ; getting enough sleep is one way to beat both. It may suppress fat genes: A recent study found that women who slept seven to nine hours a night weighed less than those who were sleep-deprived; researchers believe that those who slept fewer than seven hours a ni...

So you're on a diet or working toward a weight-loss goal just as we're heading into the holiday season and arguably the best food-flavor season: Fall. No pumpkin pie? No mashed potatoes? How will anyone survive? Don't freak out, because you can absolutely partake in the food festivities of the season. Alexandra Miller, RDN, LDN, corporate dietitian at Medifast , gave us some tips on how to totally indulge and enjoy delicious Fall foods and flavors without wrecking our weight-loss progress. Take notes, friends. Related Stories: Beyond the Lattes: 30+ Healthy Pumpkin Spice Treats, Snacks, and Foods Focus on fruits and veggies. "Fall flavors come in many forms beyond pie and stuffing." Try the fruits and veggies of the season - naturally low in calories and "packed with health-promoting nutrients, including dietary fiber, a nutrient that helps fill us up, stabilize blood sugar levels, and promote optimal digestion," Miller said in an email to POPSUGAR...

We love them for their superfood qualities , but did you know that chia seeds are also great for weight loss ? From fighting fat to lowering your chances of overeating, there are several ways in which chia seeds contribute to a slimmer, healthier you. Take a look at these benefits, and start adding chia into your own weight-loss program. Related Stories: All of the Chia, All of the Time: 16 Creative Recipes High in protein. More protein makes you feel fuller longer, so you'll have less desire to snack in excess or overeat. More protein also contributes to lean muscle mass, which will help with your exercise regimen, too. Lots of fiber. You probably know by now that fiber aids in digestion; this means you'll be less bloated thanks to your body being more regular. Low carb. Each ounce of chia seeds only has 12 grams of carbohydrates, meaning your body will have less fat stored per serving consumed. Major de-stressor. Chia seeds are great for your mood. The seeds are ...

There's no need to banish bread from your diet, as long as you stick with our dietitian-approved slices and bread-buying guidelines. When buying bread, look well beyond the "7-grain," "sprouted," or "multi-grain" claims. Many loaves sound healthy but are not much more than enriched white flour. You need to read the labels! Look for breads that are made of whole grains and provide: No more than 110 calories per serving At least 2 grams fiber No more than 4 grams (1 tsp.) sugar 3 or more grams of protein Zero grams of saturated fat Related Stories: The Very Best Carbs For Weight Loss Healthiest Breads Here are five breads that meet this criteria. Look for them on the shelves of your local grocery store. Dave's Killer Bread Thin-Sliced 21 Whole Grains and Seeds *# With lots of great taste and texture, this slice is one of the healthiest slices you can buy. Per Slice: 60 calories, 1g fat (0 g sat fat), 12g carbs, 3g sugar, 3g fiber, 3g ...

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. 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. 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 completely strips away "hormone-unbalancing, gut-disrupting, inflammatory food groups," considered to be grains, sugar, dairy, alcohol, and legumes. Equa...

Heard drinking hot lemon water can help you drop pounds ? And also heard that grapefruit can help you lose weight? Put the two together by sipping on this twist of the classic lemon water: cut up a few wedges of grapefruit and squeeze the juice into your water (hot or cold), or place a couple thin slices into your glass. While grapefruit water itself isn't a magic weight-loss elixir, the fruit is a low-cal way to add vibrant flavor to H2O. So if you choose it over a glass of juice or fancy Starbucks coffee, it can save you a hundred calories or more, which adds up over time. Grapefruit is also considered a fat-burning food that can kick-start metabolism and curb cravings. Related Stories: 10 Ways to DIY the Best Fruit Water Ever from POPSUGAR Fitness http://ift.tt/1M847TV

You've been eating right and exercising for months, and although you've reached your goal weight and feel happy with your thinner frame, your belly is still a little pudgy. How can you get rid of the extra flab surrounding your abs? Ab exercises, right? Unfortunately, all the crunches in the world won't slim down your middle. They will strengthen the muscles underneath the layer of fat, but until you eliminate that extra layer, your toned ab muscles will remain hidden. You can't spot-reduce fat from certain areas of your body; you have to reduce body fat as a whole. The best way to do that is with cardio. If the exercise plan you're following isn't doing the trick, then it's time to kick it up a notch. Make sure to choose high-intensity cardio workouts that burn the most calories such as running, swimming, jumping rope, hiking, or high-impact cardio classes (try this 10-minute belly-busting workout ). These burn mega calories and help to reduce your over...

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 cocktails, all of which clock in under 200 calories - and we're not talking vodka sodas, either. These drinks celebrate fresh fruit, tropical destinations, and celebratory nights. Related Stories: If You Want to Lose Weight and Still Drink, Read This from POPSUGAR Fitness http://ift.tt/28SJIF2

Have a sluggish metabolism? Fight back by doing these things throughout your day to boost your metabolism from morning till night. Choose these every time you eat: Sounds crazy, but the chewiness of fruits, veggies, and whole grains makes your mouth work harder, and the high-fiber content also takes more energy to digest, which combined adds up to a 10 percent increase in calorie burn . Choose these foods in their whole, natural state to reap more of the metabolism-boosting benefits. Lean protein, too: Protein also requires more energy to digest while keeping you feeling full and satisfied, so be sure to include this essential nutrient in every meal and snack. Drop and give me 20: Right before every meal and snack, get on the floor and do 20 to 50 push-ups (choose the amount for your strength level). Short bursts of exercise can lead to an afterburn of 200 calories throughout the day , and lean muscle also burns more fat. Sip green tea or water: Green tea contains catechins,...

It's been a hotly debated topic for longer than some of us have been alive: is a cardio or weights workout better for weight loss? Related Stories: This Is Exactly What Happens to Your Body When You Don't Take a Rest Day Let's look at exactly what happens in your body when you do a cardio workout vs. a strength-training workout, all the way down to the smallest level: cells! We'll explain how it all affects weight loss. Nicole Aurigemma, physiologist at the Penn State Muscle Biology Lab, gave us a little science lesson to explain which workout is better. Long-Term Cardio Training (Running, Cycling, Etc.) This is what goes down in your cells when you're sweating it out at a cycling class or on a half marathon. Prepare for a refresher in "seventh grade biology," as Nicole put it. More energy and more energized muscles. This happens for a few reasons. Nicole told us that with cardio, you'll experience an "increased number of mitochondria in ...