Weight Loss & Diet Plans

While broccoli has long been considered a necessary superfood packed with vitamins, protein, and more, a recent study is suggesting it can also ward off signs of aging. The Washington University School of Medicine study, published in Cell Metabolism , used mice to look at how a specific enzyme found in greens like broccoli, cucumbers, and edamame can delay some of the inconveniences that come with age. The aforementioned enzyme is nicotinamide mononucleotide, or NMN, and when given to aging mice, the enzyme allowed the subjects to more efficiently use up that enzyme as energy, thereby also preventing them from gaining weight! Over time, the subjects' blood sugar levels also improved, as did their eyesight. While the researchers are unsure if NMN increases longevity, its effect on the subjects' energy levels is remarkable. One of the researchers, Shin-ichiro Imai, is hopeful about the enzyme having similar results on humans. He said, "Since human cells rely on this sam...

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...

I hopped on the smoothie train and rode that obsession hard. I was all about green smoothies, protein smoothies , and thick and creamy overnight oats smoothies . There really were no ingredients I wouldn't add, and I loved creating new smoothie concoctions in the search of the ultimate perfect smoothie. And aside from loving that they were quick and easy, especially when I made smoothie freezer packs , I was also doing it to lose weight. Smoothies for weight loss was the newest miracle thing, right? But why then was I not losing a single godd*mn pound? Maybe my smoothie was more calories than I thought. I blissfully added healthy ingredients to my blender, not following a recipe, and definitely just eyeballing amounts. So could it be that I was adding too much? I decided to measure out what I was throwing in, and here it is (no judgements!): 2 cups loosley packed baby spinach: 20 calories , 2 grams fiber, 2 grams protein 1 frozen banana: 105 calories , 3.1 grams fiber, 1.3 gr...

Exercise is essential when it comes to dropping pounds. So if you're eager to lose the weight, then here are three everyday changes that will help increase your calorie burn. Hello Sunshine Moving workouts to early mornings may mean cursing your alarm clock, but here's the big payoff: morning exercisers burn more calories . And now that the sun rises earlier, it'll be easier to pull yourself out of bed than it was in the Winter. Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they're more alert and energetic and they don't feel as rushed as afternoon or evening exercisers. Getting into a morning routine will also help you stick with it, which will help even more with your weight-loss journey. Related: Turn Any Staircase Into a Workout With These Tips Get Speedy When it comes to cardio, running will help you lose more weight than walking since it burns more calories, but if you increase your...

The following post was originally featured on Love, Sweat, and Fitness and written by Katie Dunlop , who is part of POPSUGAR Select Fitness . Is it possible to lose weight on vacation? I'm all about that "Green Juice Now, Champagne Later" life, but vacation is a whole other ______. I've spent the better part of the last weeks in Europe and have tracked my weight, workouts and food to find out if it is possible to lose weight on vacation! I gave myself a challenge. I wanted to be accountable to myself and to all of you, attempting to find the perfect balance between getting a little wild on vacation and keeping my health/body on track. We spent almost two weeks traveling through Spain. We stayed in Barcelona , Ibiza , Mallorca and Sevilla . Then we explored Portugal for the last week. It was incredible! I blogged throughout the trip after each destination. Sharing my favorite food finds, travel tips, and workouts. My goal was simple. To come back at the S...

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. Related: Not a Drop of Dairy in These Creamy Smoothies from POPSUGAR Fitness http://ift.tt/16YZZ7H

At age 13, I made the connection that chicken nuggets were made from actual chickens and became a vegetarian on the spot. I was also insanely picky, so pasta, bagels, and pizza were my main staples. Sadly, vegetables, fruit, and whole grains hardly made it onto my plate, especially when I went off to college. Going vegan wasn't a big jump, since meat was already out of the picture, and I found giving up dairy eased my ongoing digestive issues . I still wasn't 100 percent though, until the day I gave up gluten. No lie, the first day I passed on gluten, I felt instantly better. Without all those crackers, cereal, and bowls of pasta weighing down my digestive tract, my belly felt more at ease. Since I was new to the whole gluten-free scene, I ate foods I knew were gluten-free like fruits and veggies. So for the first few weeks, I had no bloating, no gas, no constipation. I felt like a new me, which almost made it easy to give up on all my favorite foods. But after the first t...

If you're trying to keep close tabs on added sugars and calories, it's time to rethink a daily Starbucks Peppermint Mocha . This seasonal drink should only serve as an occasional indulgence — not an everyday occurrence. Just one tall peppermint mocha (made with two-percent milk and no whipped cream) weighs in at 250 calories with 40 grams of sugar. Backing off your Starbucks habit will help your waistline (and your wallet), but you can still enjoy the holiday scent and flavor regularly, just with a new tradition. Swapping out your peppermint mocha for a cup of hot peppermint tea keeps your drink in the spirit of the season while supporting your healthy goals. It suppresses appetite: Mint's strong scent has been shown to help control appetite and suppress cravings. If you're always reaching for a sweet treat after dinner, consider sipping on a cup of hot peppermint tea to help curb your dessert desires. It supports digestion: Multiple studies have shown that ...

You eat healthy 80 percent of the time, and the other 20 percent of the time? Chocolate. If this sounds familiar, these quotes will make you feel better. Related: These Healthy Homemade Chocolates Are Officially the Best Easter Gift Ever The Dairy-Free Way to Satisfy Your Chocolate Ice Cream Cravings from POPSUGAR Fitness http://ift.tt/2dPJ3s1

What if I told you that you could lose weight by eating bread and cheese? It happened to me. And I've never felt better in my life. To make a long story short: I was feeling sluggish and bloated, and while I was constantly eating "healthy" (no gluten or dairy for weeks!), the scale didn't budge and my jeans never fit right. It was frustrating. Then, I met Dr. Keith Berkowitz , and my life changed (I know it sounds dramatic, but getting to have carbs and cheese again really felt that way). Dr. Berkowitz is an MD who specializes in how diet affects your overall wellness, and he even worked directly with Dr. Robert C. Atkins (as in the famous Atkins diet) for six years. "You're bloated," Dr. Berkowitz said within minutes of meeting me. Instead of being offended, I was relieved. "I've been saying this for years!" I responded. After I walked him through my diet and issues, he determined I might have something called reactive hypoglycemia ....

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: If You've Ever Gone Low-Carb, This Will Make You Laugh (or Cry Your Eyes Out) from POPSUGAR Fitness http://ift.tt/2cCwjEc

Meet Brooke , an empowered, strong, and inspiring woman from San Francisco, who is taking her health into her own hands and turning her entire life around with her conscious choices and habits. So far, Brooke has lost over 100 pounds . Multiple factors have contributed to Brooke's awe-inspiring success — she does the Kayla Itsines BBG workouts and Pilates, goes hiking, and preps her meal. But what she most wanted to share about her journey — in which she went from a size 22 to a size 12 — is that "changing behavior through healthy habits and real food are imperative for sustainable weight loss." A Lifelong Journey: From Obese to Healthy Her journey started at an early age. When she lost her grandmother to cancer, she turned to food as a source of comfort . . . at the age of five . "One of my earliest memories is hiding under a table and eating at my grandmother's wake," said Brooke. "I don't ever remember a time in my life when I wasn't l...

Over the years, I've allowed myself to be a guinea pig when it comes to diet trends; I've gone pescatarian, vegetarian, vegan, and most recently, Paleo. Based on the dietary habits of our cave-dwelling ancestors, the Paleo diet has continued to gain popularity within health circles, especially CrossFit enthusiasts. This high-protein, low-carb diet strictly prohibits foods like grains, beans, wheat, and dairy and has been linked to story after story of successful weight loss and the elimination of digestive issues. After months of wavering back and forth, I decided to take the plunge, clean up my diet, and embark on a short Paleo project . Each stint in a different diet has taught me something, but I can say with complete sincerity that my Paleo experiment had profound effects on my relationships with food and my body . . . but I couldn't stick with it forever. What I Loved I Stopped Stressing About Calories As someone who had been a slave to counting calories in the ...

We always say that a number on a scale doesn't define your body, and Taylor is living proof. She began her weight-loss journey with an ultra focus on numbers "down to the decimal" and became discouraged when she gained weight. What she didn't realize at first was that her body was looking leaner and stronger than ever and that those numbers don't accurately reflect how toned you look. Muscle is heavy, but it looks damn good! Taylor: Before Taylor found the Tone It Up program and dove into a new world of workouts and eating healthy and completely transformed her body in the process. This weight-loss story is not about number of pounds shed, but about the unbelievable changes she's made to her body and mind by treating herself with care. POPSUGAR: What made you decide to start your weight-loss journey? Taylor Quigg: I had followed Tone It Up on Instagram for a while. I decided I wanted to become active, and it sounded like a fun way to jump into things. I...

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 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 Weird Yet Effective Ways to Lose Weight It helps you time carbs right: When it comes to weight loss, celebrity trainers Bob Harper and Gunnar Peterson ...

When I started making smoothies instead of eating an enormous bowl of cereal for breakfast, it was the change I needed to start losing weight . But one ingredient in particular was the real game changer. Liquid meals can feel less filling than you need them to be. In order to make a liquid meal that keeps hunger at bay for hours, you need to add fiber. I started adding one tablespoon of flaxmeal to my blender. With just 37 calories, it adds two grams of fiber and three grams of filling fat. What is so great about flaxmeal is that when it gets wet, it expands, which makes your belly feel more full and makes it take longer to digest. Once I started adding this one simple ingredient, I didn't feel hungry until lunchtime, when normally I'd need to reach for a mid-morning snack. Skipping those 150 calories every day started to add up, and suddenly the scale started to budge. This would probably work with chia seeds , too. Try it tomorrow when you make your morning smoothie and s...

We can't get enough of the transformation photos from Kayla Istines 's program, BBG . In this latest installment, we're focusing on #bbgmums: postpartum women who are kicking some serious ass on their fitness journeys. These absolutely stunning photos might just inspire a fit journey of your own (or at least motivate you to get through your workout today!). Related: The "No Excuses Mom" Looks Hot as Hell, Completely Unretouched from POPSUGAR Fitness http://ift.tt/2eRJmP3

If your exposure to sweet potatoes is limited to the Thanksgiving table or your favorite diner's healthier french fry option, now's the time to open your eyes to the weight-loss wonders of the tuber. Here are three reasons sweet potatoes help you drop pounds. They're naturally sweet: No refined sugar overload here - sweet potatoes make for a healthy, lower-calorie treat. Satisfy any morning sweet/salty cravings with these sweet potato apple pancakes , and get your healthy dessert fill with these sweet potato desserts . They regulate blood sugar: Sweet potatoes may have their fair share of carbs ( about 33 grams per cup ), but they contain a compound that increases levels of adiponectin, the blood-sugar regulating hormone, in the body. Sweet potatoes have a relatively low glycemic index rating (50), which can also help prevent blood sugar spikes after you eat. Regulated blood sugar levels can help get rid of those sugary cravings you get when your levels dip. And while...

If your bedtime ritual is getting in the way of those skinny jeans, you're not alone! Late-night routines can ruin a day of healthy habits, winding up the scale rather than winding down your day. If you find yourself sticking to your diet throughout the day but often breaking before bed, then keep these three tips in mind to stay on track and sleep tight. Skip the Nightcap Although a glass of wine or your favorite cocktail might seems like the perfect nightcap to relax before bed, alcohol can disrupt your sleep, and it's not the best choice for your waistline. Many drinks are loaded with calories , and having a sip or two often leads to the munchies. Instead of winding down in a boozy way, sip on some warm milk (try it sprinkled with cinnamon), or brew a cup of herbal tea. Or skip the bevvies entirely by creating a stretching routine or practicing deep breathing through a short meditation to destress. Related: The Weight-Loss Tips Missing From Your Evening Routine Map Ou...

If you want to lose a few pounds, there's one thing you should definitely be eating more of: fiber! Why? This plant-based roughage is a weight-loss wonder. But fear not: you don't need to resort to eating old-school oat bran cereal or adding a fiber supplement to your smoothie in order to up your fiber intake. Some of the most delicious foods, such as raspberries, strawberries, chickpeas, edamame, and sweet potatoes, are also some of the highest in fiber. Read on to get the lowdown on how fiber can help you shed pounds, find out how much fiber you should be eating, and get 10 yummy fiber-rich meal and snack ideas. How Much Fiber Do I Need? We all know most Americans aren't eating enough fiber, but how much do you really need? The USDA recommends you eat 14 grams of fiber for every 1,000 calories. So, if you are eating a 2,000-calorie diet, you need about 28 grams of fiber per day. Most Americans get about half that, since the Standard American Diet is high is processed...

A smoothie seems like the perfect weight-loss elixir. It's quick and easy (especially if you follow these time-saving tricks ), but since it's easy to throw just about anything into your NutriBullet or blender, it's hard to know just how many calories a smoothie really contains. When you're trying to lose weight, nutritionists recommend a smoothie stays between 300 and 400 calories , so take a peek at the breakdown below, do a little math, and find out just how many calories are in your go-to smoothie. Greens 1 cup Calories Fiber (g) Sugars (g) Protein Calcium Potassium Beet Greens 8 1.4 0.2 0.8 44.5 290 Kale 34 1.3 - 2.2 90.5 300 Spinach 7 0.7 0.1 0.9 29.7 167 Swiss chard 7 0.6 0.4 0.6 18.4 136 Related: How to Make a Smoothie For Weight Loss Fruit 1/2 cup (unless otherwise specified) Calories Fiber (g) Sugars (g) Protein Calcium Potassium Avocado (1/4 fruit) 80 3.4 0.3 1 6 244 Apple (1/2 med...

While some have tried pretty shocking techniques to lose weight, there are also some common, long-held techniques that seem like a good idea - and may even work at first - but are absolutely going to backfire and end up causing weight gain. If you're on a quest to a slimmer you, avoid doing these five things. Having a Cut-Off Time For Eating If you've heard that you shouldn't eat past 6, 7, or 8 p.m. in order to lose weight, that's just not true. Food eaten at night doesn't automatically get stored as fat , as previously believed. What time you stop eating has nothing to do with how much weight you'll gain or lose - it's the total calories you consume in a day that matters. If you are a late-night snacker, opt for healthier options that are easy to digest. Deprivation Whether it's all carbs, all gluten, all sugar, all baked goods, or all whatever, certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition believes this is not a life...

Here's why you weigh less in the morning - Women's Health It's about time we start calling Greek yogurt a superfood - Fitness 15 vegetarian chili recipes to add to your Fall dinner rotation - Cooking Light These banana-hemp pancakes are packed with fiber and whole grains - Health 10 healthy dessert recipes all coffee addicts will love - Shape Start eating this food to get your vitamin D fix - Women's Running No Halloween is complete without this pumpkin juice - POPSUGAR Food from POPSUGAR Fitness http://ift.tt/2ez83mF

Since losing weight is so much about what you eat, not how much you exercise, planning out your week's meals and snacks is absolutely essential to your success. Unfortunately, we're not talking about making an enormous batch of mac and cheese. If you're looking to slim down and eat healthier, certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition shares these tips for Sunday meal planning. Plan out every meal and snack so there's no wiggle room: Make sure each meal includes protein, carbs, fiber, and healthy fats, and all snacks should have at least two of these: protein, fiber, and healthy fats. When you're first starting out, doing the exact same food for each meal and snack might be the easiest. Eat veggies for at least two meals and one snack per day: Snack on ants on a log or red pepper strips with hummus using this hack . And don't limit your veggie intake to just lunch and dinner. Add spinach and broccoli to your breakfast smoot...