Weight Loss & Diet Plans

The BBG community has showed us some seriously inspiring weight-loss journeys and healthy transformations , and we never cease to be impressed and motivated by the commitment and optimism these women showcase. We found Amina B on Instagram and were so blown away by her spirit, enthusiasm, and dedication to living a healthier, better life. This Kansas City, MO, mom isn't just doing BBG - she's thriving. Related: BBG: The Supereffective Fitness Program You Need to Know from POPSUGAR Fitness http://ift.tt/2lmUhmA

Weight loss is hard. It's not black and white, and it's certainly not cookie-cutter. There are struggles, setbacks, and times you might wonder, "Why did I even start? Is there a light at the end of the tunnel?" But with these stories from women who achieved their success in all different ways, we can gain a strong sense of hope. There's a different approach for everyone, and each woman's winning combination of tools is different. That said, there are a few common themes that we've noticed again and again — ones that you can implement no matter what your body type, habits, or goals. We've interviewed women who have lost between 25 and 225 pounds; their three best tips (collectively) were about movement, mindful eating, and support systems. We'll let them tell you exactly how these things worked in their journeys, and how each contributed to their overall success. Related: Adrienne's Dramatic Before and After Is a Total "Eff You" t...

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

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 eff...

The following post was originally featured on Fit Bottomed Girls and written by Alison, a contributor to Jenn , who is part of POPSUGAR Select Fitness . Losing 70 pounds is tough. Keeping it off for more than a decade is even tougher. Trust me, I tried everything. Once I lost the weight, I thought I'd feel relieved and proud all the time, but what I didn't expect were the feelings of panic and fear. I was constantly afraid that I'd end up back where I started and keeping the weight off became an obsession. When I overindulged or wasn't able to work out, my first thought was that I was going to gain the weight back. It was exhausting and nerve-racking. ADVERTISEMENT But somehow I've managed to keep it off and eventually found a way to do it that's effective, effortless and doesn't mean living in fear. Here's what I've learned about what it takes. 1. Workouts that I dread. I used to assign value to workouts purely on the number of calor...

By the middle of my sophomore year of college, I was in the worst physical shape of my life. A mix of drinking, the freedom to eat whatever and whenever I pleased, and my mom's cancer prognosis led to rapid weight gain and plummeting self-confidence. Every day I dragged myself to class wearing shapeless, oversize clothing, and avoided eye contact with my peers — I was genuinely unhappy with my appearance. The weight wasn't just burdening my body; it was affecting my mind as well. I felt intense anxiety and self-consciousness, and social situations that I used to flourish in became intimidating and difficult to maneuver. My rock bottom One night when I was getting ready for a friend's birthday dinner, I realized the extent of my dissatisfaction. As I thumbed through my closet feeling uninspired by every article of clothing, I realized that style, something I had always cherished, no longer excited me. It felt out of reach. I was not comfortable with the body I was dress...

Let's be honest, most Latin fare isn't healthy - whether it's lots of starches, heavy sauces, dough, or salty cheese, the food tends to be on the heavier side. When there's no way you're giving up your favorite family dish in the name of health, there are a few simple changes that can cut a few unnecessary calories. Follow these tips from Amanda Foti, RD, a dietitian with weight-loss service Selvera , to keep a nutritious diet without sacrificing flavor. Choose whole grain starches, like brown rice instead of white rice and whole wheat tortillas instead of corn, to increase fiber. White rice and other white flour products break down into sugar once digested and are stored immediately as fat. Incorporating fiber slows down this process, reducing fat storage. Healthy fat sources are important for both weight loss and general health. There is much debate regarding oil use and which oil is safe and which you should stay away from. Contrary to popular belief, canol...

Stop me if you've heard or experienced anything like this: Overweight person resolves to lose weight and takes steps to do so. Success is slow, and pounds are coming off with effort and will power, but the people around the person who is putting in the work begin to sound off on that weight loss and discourage them from continuing. Heard anything like this before? It seems like it's almost impossible to lose weight these days without hearing criticism or outright dismissal of your efforts as too little or too hard. We've all had that friend or co-worker who can't seem to gain weight but still eats cake right in front of us, which makes it nearly impossible to swallow your plain yogurt, but a new reason has been discovered as to why you can't seem to reach or keep your goal weight, and you're not going to like it. According to recent research published by North Carolina State University, one of the biggest reasons you're not losing weight and keeping it of...

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 show Sweat Inc. Still, she couldn't shed the last 15 pounds she'd been 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: 80 Pounds Down and Cancer-Free: How Zumba Saved This Woman's Life A self-described "good eater," Sam dealt with quantity ...

Have you heard of the concept called "If It Fits Your Macros," or IIFYM ? Essentially, you create your own specific guidelines for macronutrients (macros) based on your goals (like losing weight , for instance), and you eat "whatever you want" so long as it fits your macros - your goal number of grams of protein, fat, and carbohydrates. No, this doesn't mean you can eat pizza all day , but yes, it means you can eat pizza AND lose weight. Crazy, right? And that's the concept behind this meal plan. Macro expert and nutrition coach Carrie McMahon proportioned out macros for weight loss and chose these meals to help you reach your goals without the guesswork. And while your specific macro needs will vary based on your height, weight, activity level, and goals, you can follow this one-day meal plan for guidance knowing that the proportions are about 36 percent protein, 34 percent fat, and 30 percent carbohydrates. And that includes pizza and dessert! You...

We've said it before: a number on a scale doesn't mean anything . More proof of this? Adrienne Osuna's two-pound weight loss and her total-body transformation. Adrienne: Before (182 Pounds) As a mom of four boys, Adrienne had struggled with yo-yo dieting and weight gain after her pregnancies. "After I had my babies, I had lost and gained again about 80 pounds," Adrienne told POPSUGAR via email. "I was tired of dieting and always only caring what the scale said. I was tired, often sick, and very unhappy with how I looked and felt." "I finally decided I was going to focus on what my body could do and what it's capable of instead of what it weighed - and I started heavy lifting." Not only was she feeling terrible, but her relationship with the scale was also extremely unhealthy. "After baby number four, I lost 62 of the pounds and reached 182, at which point my body was done . I was not eating enough. My metabolism was shot. I was tr...

There are literally hundreds of exercises you can do in the gym or at home. Some you love; some you hate. Some work; some don't. You can find any number of videos online with moves that the trainer, expert, or guru says you have to try. The truth is there are probably some exercises you shouldn't be doing - or ones you should do instead. We spoke with certified personal trainer Heather Neff and got her list of the top three moves she has her clients avoid and what to do instead. Related: The 1-Second Hack That Will Improve Any and Every Exercise from POPSUGAR Fitness http://ift.tt/2lE60il

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. Related: A Clean-Eating Plan That Helps You Meal Prep 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 a...

When you're trying to drop a few pounds or just trying eat healthier, your nutritionist can go from your best friend to your worst nightmare. Nobody wants to hear that pizza isn't healthy, but that's not what this article is about. You already know the obvious culprits! Let's focus on revealing three of the biggest foods you might think are healthy but which most nutritionists would have to politely disagree on. Sushi Say it isn't so! How can something like lean fish be bad for you? While there's always been the issue of potentially consuming foods that have parasites and bacteria, that's not the reason sushi is on this list. In fact, according to Keisha Luke , a Toronto-based culinary nutritionist, "Sushi (salmon and other big fish) contain high levels of mercury, not to mention the white sugar that is added into the white rice to make it sweet and sticky." This isn't to say you shouldn't eat fish, but if you're planning on regula...

                                              If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or  more ) mistakes along the way. I see it time and time again and yet, few women ever actually crack the weight loss code. It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results. Let’s look at four fat loss mistakes you need to know about. Starvation Diets If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible. You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Die...

Have you switched to counting macros for weight loss ? Many women are finding that it's a smarter approach to dieting than simply counting calories . With macros (short for macronutrients ), you'll ensure you're getting the right kinds of calories vs. just looking at an ambiguous number. Carrie McMahon - nutrition coach, trainer, macro expert, and author of Why You Should Count Macronutrients, Not Calories - knows first-hand how hard dieting can be and went through a horrible cycle of restricting calories. "I used to be a binge eater because I held to strict restrictions, and that tore my life apart," she told POPSUGAR. "Now I don't see some foods as 'good' versus some foods as 'evil,' and I don't feel the need to binge and overeat on those 'evil foods,'" she said. "All foods can fit into my daily lifestyle, and I've learned how to eat my favorite treats in moderation instead of all-out cheat days." She...

During the last few months of 2016, I gained about 10 pounds, an amount that would send some people into a tizzy if they gained it over the course of an entire year. But I did it in a mere three months, my body noticeably transitioning to an entire pant size higher. In January, I found myself in a spot where I was able to get back on track , and it didn't have anything to do with the whole New Year's resolution obsession thing. When I mention the return of my gym-going, roasted-broccoli-eating habits to others, some immediately say, "Oh, I know (patting tummy) where you're coming from. The holidays were so hard with all that food around, right? Then Super Bowl and all the food that comes with that territory has to happen." Here's the thing. Weight gain is not always about shoveling a plate of Grandma's chocolate chip cookies in your mouth in one fell swoop. It can be — as was the case for me 10 years ago when I was 70 pounds heavier — but it's not ...

The 80/20 principle is no diet — it's a lifestyle change that can lead to sustainable weight loss. Folks who have suffered on rigid, limiting diets in the past find that this new rule teaches them about balance and moderation, a concept that never exists in a fad diet. When you practice 80/20, you have the space to go out socially and enjoy a meal (or a cocktail!) with friends, but most importantly, it makes the whole clean-living thing feel doable for the long run. The breakdown is simple: 80 percent of the time you focus on eating clean , good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. Don't be concerned about the math, but it's simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those small meals are up for grabs. Related: Why It's Good to Take a Cheat Day Each Week If you're worried about loosening the rei...

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: These Are the Healthiest Cereals You Can Buy 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, 3...

It's time to add another voice to the ongoing debate of whether or not breakfast is an absolute must when it comes to weight loss. While Marie Purvis might not be a household name - not yet, anyway! - if you use the Nike Training Club app (free), then you've probably worked out alongside her and know how effective she is at pushing the body. Not only is Marie a Nike Master Trainer, but she is also responsible for designing the sweat-inducing, full-body workouts you'll find on the app. Marie's breakfast mantra? "Thirty grams of protein within 30 minutes of waking up." While 30 grams sounds like a lot to manage in one sitting, Marie told POPSUGAR that starting the day like this is essential for weight loss, staying lean, and powering through the day. Marie explains that while asleep, the body is in recovery mode and essentially fasting. Once we get up and start moving, we're running on empty. If the body isn't nourished quickly, Marie says, it starts ...