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POPSUGAR Fitness



POPSUGAR Fitness inspires readers to live a healthy, balanced lifestyle with news and tips on exercise, eating, gear, and more!



Published: Sat, 16 Dec 2017 07:22:41 -0800

Copyright: Copyright 1976-2017 POPSUGAR Inc. All rights reserved.
 



Do This Bodyweight Workout Anywhere While You're Traveling For the Holidays

Sat, 16 Dec 2017 06:41:09 -0800

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Superstar personal trainer Jeanette Jenkins knows how to help her clients Amber Rose, Pink, Alicia Keys, and Tia Mowry stay in shape on tour, on the road, and wherever they are. She knows you probably have a busy holiday season ahead, so she crafted this exclusive POPSUGAR workout for you with some of her favorite total-body moves so you can stay in shape all season long, no matter where you are. No equipment, no problem! All you need is some space to move - a living room, park, backyard, or corner of your hotel room will do.

With each of these moves, Jeanette recommends doing 30 to 60 seconds, meaning you can be done in as little as three to six minutes! If you have more time, she recommends repeating the circuit three times to get a calorie-blasting, body-strengthening sweat session in.




7 High-Protein Breakfasts That Take Less Than 5 Minutes to Make

Sat, 16 Dec 2017 06:40:58 -0800

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We know you're constantly crunched for time, and breakfast is often one of the first things to go when you're in a rush. But what if we told you that these recipes were packed with filling protein that'll help you reach your health and fitness goals - and that they take less than five minutes (and zero culinary skills) to make? Most of the steps in these ultraquick meals involve stirring or sprinkling, so you really don't need any special tools or kitchen prowess to make a kickass healthy breakfast.




Weighing Yourself With Clothes On? Feel Free to Subtract This Much

Sat, 16 Dec 2017 06:40:03 -0800

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Good news from dietitian Julie Upton, MS, RD, of Appetite For Health - your weight at the doctor's office might be lower than scale says.

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Whenever I step on the scale at the doctor's office, I always wonder, "How much do my clothes weigh?" That's because I always weigh more on the medical scales than I do on my own bathroom scale. To feel better, I instantly blame the clothes I'm wearing, despite the fact that I am usually in running capris and a lightweight top.

Thanks to a study from the USDA's Grand Forks Human Nutrition Research Center in Grand Forks, ND, published in the International Journal of Obesity, we know exactly how much we can subtract to account for clothing. The researchers studied 50 adults for a year, weighing them with and without clothing during each of the four seasons to account for various types of clothing.

Results? The authors concluded that women can subtract 1.75 pounds and men can subtract 2.5 pounds for their clothing (without shoes). So next time you're getting weighed in a clinical setting, be sure to mention to whomever weighed you to subtract 1.75 pounds for your apparel. Show off a bit and tell them you read about it and have the reference for the study that determined the average weights of clothing for men and women.

Remember, those who lose the most weight and maintain a healthier weight weigh themselves at least once a week.




How Being Selective About the People You Keep Around Is an Important Form of Self-Care

Sat, 16 Dec 2017 06:30:40 -0800

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When we think of forms of self-care, ideas like meditation, pampering, and exercise usually come to mind. But one practice that's easily overlooked - which is just as important - is being selective about the people you choose to keep in your life. Whether you realize it or not, the company you surround yourself with can impact you in significant ways. Life's too short for sh*tty friends, anyway, so why not limit your social circles to a solid support system?

Remember, negativity is contagious.

Maybe it's just my INTJ personality type, which favors keeping a small number of meaningful friendships over a large group of acquaintances. But I argue that it should be about quality rather than quantity. Something that's really resonated with me over the past couple years is what a friend told me she does to keep toxic people out of her life. Every now and then, she creates a list with two columns: "People Who Invigorate Me" (left) and "People Who Deplete Me" (right). She categorizes friends, coworkers, acquaintances, and those she's newly met into one of the two sides and cuts ties with anyone on the right. That might sound a bit harsh to some of you, but think about it - why waste your energy and time on people who don't add any value to your life?

Self-care is all about giving yourself the love and attention you deserve, and oftentimes your mental and physical health will benefit as a result. By extending this way of thinking into your friendships, you'll notice a difference in attitude and how you navigate your days. Remember, negativity is contagious. So fill your life with reliable friends who genuinely have your best interests at heart, cheer for your accomplishments like they're their own, and challenge you to be the best version of yourself. Say bye to the drama queen, the person who gets off on others' failures, and any other toxic "friend" you don't need in your life.




17 Ways to Feel Happier and Brighten Your Day

Sat, 16 Dec 2017 06:00:41 -0800

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Feeling happy impacts your mental health, which is a huge part of your overall health. So if your mood could use a little pick-me-up, here are some simple things you can do every day to get those feel-good vibes going strong.




3 Trainers Explain Exactly How to Grow Lean Muscle and Build Curves

Sat, 16 Dec 2017 05:50:12 -0800

Weightlifting has become more popular during the last few years, and for good reason. It's the most effective way to build muscle mass, which helps you burn more fat in the long run, and, despite common opinion, it will make you look leaner, not bulkier. There's another great reason to get yourself to the weight room, though, that has nothing to do with weight loss: lifting weights is a fantastic way to naturally build curves in your body. We're talking about the hourglass figure - curvaceous butt, a small waist, and strong shoulders. "Muscle adds an amazing, toned, feminine definition to the body." POPSUGAR spoke to Liz Letchford, MS, ATC, EMT, personal trainer and exercise specialist, who confirmed this to be true. "Heavy lifting is the best way to create strong, curvy hips and a tiny waist," she explained. When you gain all that lean muscle and shed fat all over, you literally change the shape of your body. So if you ever thought having a curvy figure was all genetics, think again! "Muscle adds an amazing, toned, feminine definition to the body," said Dee (Diksha) Gautham, a NASM-certified personal trainer and NPC bikini competitor. She says lifting weights regularly (and safely) will enhance your figure and "help build a proportional hourglass figure all around." RelatedThe 2 Weightlifting Mistakes This Trainer Doesn't Want You to Make So where to begin if you want to add some curves to your body? Ridge Davis, a personal trainer based in West Hollywood, CA, told POPSUGAR, "With my female clients, I focus on moderately heavy weight with short rest periods. The focus is to properly build your glutes and hamstrings, as this will enhance your shape on a physiological level and keep you burning fat on a metabolic level." It may be tempting to grab the lighter set of weights and do more reps, but Ridge says that won't give you the same result as lifting heavier weights. "I recommend training four days a week." Liz agrees: "My recommendation is one heavy lift per body area per week." That means you pick one day to work on deadlifts, another day to work on squats, and another day to work on upper body, like overhead presses. You're "aiming for a weight that you can safely lift six to eight repetitions, leaving only one good rep left in the tank before ending the set." "I recommend training four days a week," Ridge adds. "Two days focusing on hamstrings, glutes, and abs, and the other two days focusing on back, arms, and obliques - those muscles that shrink your waist into an hourglass figure." He says this formula will change your body and get you feeling strong stat. RelatedI Never Lift Weights With Shoes on, and Here's the Important Reason Although there is a great emphasis on booty gains and glute work these days (especially on Instagram), Dee reminds us that it's important not to forget about the upper body. "Training your upper back and shoulders can add to the illusion of a smaller waist," she said. "In addition, training your chest muscles can help enhance your breasts and make them look perkier and larger." So make sure you're not just doing booty workouts when you go to the gym. There you have it! Aim to strength train three to four times a week, lift heavy for fewer reps, and make sure you're eating enough food. "You need to be taking in adequate calories in order to build that booty," Liz said. "While I can't speak to each individual's body type or macronutrient needs, it is a safe recommendation to say that active females need to be taking in at least 1,500-1,600 calories minimum per day." If you're still hungry, eat more! "Growth is all about lifting heavy and feeding the body so it can repair and rebuild into bigger, stronger muscles." Ridge says if you follow these guidelines, you'll have "a win-win situation that keeps your body snatched and ready for anything all year long!" Cheers to that! [...]



If You're Looking to Be Healthier in 2018, Start With These 10 Tips Now

Sat, 16 Dec 2017 05:50:12 -0800

"I want to eat healthier" is a common goal we all share, so here are 10 changes you can make to your diet to help you feel more energetic and less bloated and to support your immune system and your weight goals. Don't feel like you need to make every one of these changes all at once. Choose one or two that seem the most doable, stick with those for a week or two, and make the other changes as you feel ready. Eat veggies at every meal: If you only eat veggies at dinner time, this tip is for you! Include veggies at every meal, even breakfast. Try mashed beans in your oatmeal or cucumber in your smoothie. And instead of snacking on processed carbs like crackers, go for carrot chips to satisfy crunchy, salty cravings. Include protein, fiber, and healthy fats at every meal: This is the magical trifecta to help you feel full and satisfied and to stabilize blood sugar levels. Choose lean proteins, whole grains, produce, and legumes for fiber and avocado, nuts, seeds, and olive oil for healthy fats. RelatedDo These 6 Things on Sunday to Lose Weight All Week Long Have one huge salad as a meal once a day: Whether it's a quinoa and black bean mason jar salad for lunch or a roasted butternut squash and kale salad for dinner, eating a salad for one meal not only helps you get your share of fiber and veggies, but since it's low in calories, it'll help you lose or maintain weight. Make lunch your biggest meal: Consuming more calories midday than at breakfast or dinner ensures you have enough time to burn all those calories. Think of lunch as about 40 percent of your total daily calories. Eat until you're 80 percent full: Down with the clean plate club! Instead of putting the fork down when your plate is empty, eat slowly, and pay close attention to how your belly feels so you can stop eating when you're satisfied but not stuffed. Go vegan once a week: To encourage you to eat veggies, fruits, legumes, and whole grains, pick one day a week to go vegan. Skipping meat, dairy, and eggs will allow you to focus on eating all those plant-based foods experts are always telling us to eat more of. RelatedA Step-by-Step Guide to Reaching Your Goal Weight Swap artificial and processed sweeteners for natural sources: Studies show eating artificially sweetened foods and beverages makes you feel more hungry, so you'll end up eating more total calories. As for refined white sugar, the more we eat it, the more we crave it - sugar addiction is real! Plus studies show eating sugar actually ages you and has been linked to cancer, liver damage, heart failure, and other serious conditions. It can also make you feel bloated and foggy-headed. Avoid the obvious culprits such as candy, desserts, and soda, and also avoid processed foods, as these contain tons of hidden sugars. When sweet cravings strike, go for fresh or dried fruit or these healthy dessert recipes. Be consistent about meal planning: Choose one day a week where you can devote a few hours to plan, shop, and prep meals and snacks for the week. You'll not only save time and money, but you're more likely to stay on the healthy path once you have that intention set for the week. Put down the salt shaker: Too much sodium not only affects your blood pressure, but it can also damage your organs and tissues and cause that bloated feeling that leaves you feeling sluggish and uncomfortable. Aim for no more than 2,400 mg a day (under 1,500 mg is even better) by avoiding processed foods that are high in sodium - make sure to read the labels because even bread, dressings, and sauces can contain obscene amounts. And don't reach for the salt shaker out of habit. Season your food with fresh herbs or garlic instead. Also go for unsalted nuts and seeds and the butters made from them. Indulge once a day: Don't give any foods up completely. Denying yourself the bites you crave can backfire, causing you to feel deprived, resulting in bi[...]



The It'll-Hurt-to-Laugh-Tomorrow 100-Rep Crunch Workout

Sat, 16 Dec 2017 05:30:20 -0800

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You want strong, defined abs, and you're willing to work hard for them, right? Then get on the floor and bust out this 100-rep crunch workout. This circuit involves five crunch variations. Do 10 reps of each and repeat this 50-rep circuit twice.

Or for an even more intense ab-burn, do each exercise for 20 reps and do all 100-reps at once. If this is more than your abs can handle, just do five reps of each and repeat that 25-rep circuit four times, taking breaks when you need to.




A 400-Calorie Treadmill Workout That Targets Your Butt

Sat, 16 Dec 2017 05:05:17 -0800

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If you want to burn 100 calories in 10 minutes, and tone your tush and legs at the same time, go for a run. For even greater lower-body-sculpting power, you'll need to add hills to your workout.

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I know. I know. Hills suck! And if running up hills is way too challenging, walking briskly will do the same magic. This interval workout combines walking hills and short sprints with just a bit of incline to reduce the chance of developing shin splints. Aside from a toned tush and thighs, intervals are also proven to target belly fat, so it's doubly effective. In about 40 minutes, you'll burn over 400 calories!

Set the treadmill incline to one, and get started! For each three-minute brisk walking interval, you'll need to raise the incline to 15 percent (or as high as it'll go), and for each 60-second sprinting interval, you'll need to lower it to one. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.

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Total calories burned: 416

*Calories burned calculations are based on a 130-pound woman

Click here for an image-free, printable version of this workout to take with you to the gym.




7 Exercises For a Strong and Stunning Midsection

Sat, 16 Dec 2017 05:01:38 -0800

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Core training is always a hot topic. If we're honest, we all want that toned midsection for Summer, and from a health perspective, a strong core is vital. Especially as we get older and especially if we're stuck at a desk all day. Posture, balance, lower back health - they all relate to the strength of your core.

The core is more than just your abs. The rectus abdominis (your six-pack) - what we typically think of as the core - is only the top layer. Well-defined abs do not necessarily mean your core is strong - they just mean you have low body fat.

The core includes deeper muscles: your transversus abdominis, which lies under the rectus abdominis and together with the obliques acts like a corset on the sides of your body, providing stability, and then there are pelvic floor muscles holding your internal organs in, back muscles holding your spine in place, and the diaphragm, the main muscle of respiration. That's your core!

Related: Skip the Squats and Build Your Butt With These 5 Moves

All this makes it important to have varied training to strengthen the core maximally.

Here's my core training program that takes you from the basics to advanced in simple, progressive steps.

With my clients, we do one or two core exercises each session. I recommend you perform the Hollow and Dead Bug as part of your warmup, and then pick your favorite two exercises for after your main workout.

Bracing your core. Dr. Stuart McGill - a world-renowned biomechanist, who has conducted the most in-depth research into the core - advises that, whenever you perform "core training," you learn to brace your abs. Bracing is a much more effective technique compared with pulling your navel in. (Low Back Disorders, Stuart McGill, 2007)

One way I help my clients understand this concept is to imagine you're about to get tickled. You instinctively tighten your abs and waist; you roll your hips up and contract your rib cage down a bit. This is the same action as bracing your abs. We'll learn to do this more with the first exercise . . .




Itchy Legs With Running - What's the Deal?

Sat, 16 Dec 2017 04:35:37 -0800

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So what if it's been a while, and you've taking a break from running? You're finally inspired to lace up your sneaks and go! A few minutes into it, you start to experience an itchy sensation all over your legs, and it's so overwhelming that you have to stop running to scratch. What gives?

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As your heart rate increases, blood flows faster, and the millions of tiny capillaries and arteries in your muscles begin to expand rapidly. The capillaries stay open to allow for maximum blood passage when you're fit, but if you're out of shape, your capillaries tend to collapse, not allowing as much blood to pass through. When your capillaries expand, the surrounding nerves become stimulated and send messages to the brain, which reads the sensation as itching. Unfortunately, your itchy legs are the price paid for falling off the exercise wagon. So if you want to prevent itchy legs, keep up with your regular exercise routine.

Just like a red face during exercise, itchy legs are no cause for alarm, that is unless the itch is accompanied by hives. Exercise-induced urticaria is in a sense an allergy to exercise, and if you're also experiencing stomach cramps, swelling of the face or tongue, or difficulty breathing, seek medical attention immediately.




The 4 Changes I Made in My Life This Year to Lose Weight - and Keep It Off

Sat, 16 Dec 2017 03:33:07 -0800

My weight has fluctuated a lot in the past, mostly because I've been an emotional eater who used to treat my anxiety with binge eating. At the end of 2016, I had hit rock bottom, and I was at my heaviest weight. I had just gone through an intense period of my life where I survived a fire that nearly burned down my house and left first- and second-degree burns all over my face and body. Additionally, I moved across the world and finally ended a toxic relationship. There was a lot going on, so it was hard to take care of myself. I didn't ever get on a scale, but my guess is that I tacked on about 20 pounds. More importantly, though, I felt like an empty shell of myself. When 2017 hit, I was ready for a serious change. I wanted to work hard, feel better every day, and get physically stronger. All my weight-loss attempts in the past had fallen flat (I've tried everything from raw to Paleo), so I knew I had to do something different this time around. These are the four changes I made that helped me achieve all my weight-loss and fitness goals. RelatedThe Exact Diet and Fitness Plan I Followed the Month Before My Wedding A post shared by Gina Florio (@gmflorio) on Sep 21, 2017 at 5:37pm PDT Rebecca Catherine Smith, a fitness influencer with almost 40K followers, has been on the fitness train for quite a while. She used to be all about cardio, but has since switched gears to weight training, and recently posted this before-and-after photo to ease women's fears about lifting and bulking up. She captioned this amazing transformation: "LIFTING MAKES YOU MANLY?!" It infuriates her, she wrote, that so many girls think the second they pick up a dumbbell or protein shake that they'll "suddenly become the hulk🏋🏽." She said, "changing my training from cardio to weights changed me completely inside & out and to each their own but I personally don't think I've made my body look at all manly in my past year." Um, we totally agree! Those booty gains are super sexy and look completely feminine. RelatedErica Used This Cardio Machine to Jump-Start Her 150-Pound Weight-Loss Journey Rebecca then shared three reasons why she thinks girls should start lifting more: 1. Building Strength and Muscles Rebecca said, "lifting builds on a woman's natural curves and helps your body be the strongest it can. Ripped abs, sexy strong back, shoulder boulders & a curvy behind alll come from lifting 🍑." Rebecca is all about "#strongnotskinny." 2. Losing Extra Body Fat Would you believe Rebecca said, "my body fat % saw a MASSIVE fall when I began lifting . . . Before I would spend hours on cardio machines thinking that will get rid of fat but never saw any results and just made me HATE going to the gym." If you feel like you're in the same situation, Rebecca encourages you to switch up your routine. 3. Healthy Relationship With Food and Body Image When you're doing cardio to burn calories, Rebecca explained that it's easy to look at the food you eat and just see it as calorie numbers, and you "end up feeling guilty for eating too much and feeling like you HAVE to restrict yourself to see results." She said that weight training helped her to realize that food is fuel, "and I need LOTS of it to get the best out of my training." She told POPSUGAR that she consumes three times the amount of calories that she used to! So there you have it. Trading cardio for weights and eating more totally worked for Rebecca, and helped her reach her goals. She said, "If this convinces one girl to try out weight training, mission complete." She wants to see more girls in the weight room and to "get rid of the association that it's just for boys, because it's not." [...]



Here's Why Macronutrients Are an Important Part of a Healthy Diet

Sat, 16 Dec 2017 03:20:23 -0800

Are you finding yourself counting calories, sticking to your numbers, and even still not seeing results? The problem might be not about the number of calories, but the kind of calories. We chatted with certified personal trainer and nutrition coach Carrie McMahon, author of the e-book Why You Should Count Macronutrients, Not Calories. With a life revolving around calorie counting and uncontrollable cheat days (sound familiar?), McMahon was stuck in a restrict-and-binge cycle that she couldn't seem to escape. She soon realized that in order to make a change in her health, she needed to change her approach to food - so she ditched the calorie counting in favor of a less mainstream concept: macronutrient counting. "Macronutrients are what make up the caloric content of a food," says McMahon. Sometimes referred to as "macros," the three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from. Here's the breakdown: 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories 1 gram of protein = 4 calories So it's not about how many calories are in your food, but what kind of calories are in your food. Even if you set a strict calorie limit and stick to it, you could be eating total garbage and not getting the nutrients you need. McMahon herself said that back in her days of calorie counting, she would eat "low-fat bars and cereals, fat-free ready meals, et cetera . . . all day long." The result? "I felt like sh*t." What are the benefits of ditching your calorie-counting ways? For starters, you can indulge with a little less guilt. "Let yourself eat those treats!" says McMahon. "Fit them into your macro allowances, and don't just stick to 'boring foods' or you'll burn out" - and in turn, binge. When you're eating a balanced diet, "cravings go away, because you're not deficient in anything." This balance will "give you more energy, better workouts, and better results." Feeling better, working out better, killing cravings, and treating yo'self? Sign us up! RelatedThis Macro-Counting Formula For Weight Loss Is the Tool We've Been Missing Ready to get started? Decide whether you want to increase your metabolism, lose fat, or build muscle. McMahon recommends the following daily proportions to her clients beginning this nutritional program: Boost Metabolism and/or Build Muscle: 40 percent protein, 35 percent carbohydrates, 25 percent fat Lose Fat: 45 percent protein, 35 percent carbohydrates, 20 percent fat Since tracking can be tough (and a tad math intensive), download a macro-counting app (she recommends My Macros+ app ($3)), where you can enter your foods for each meal while the app does the math for you. That way, you can see if you're reaching your daily numbers, and start reaching your healthy goals. [...]



10 Things to Never Say to a Healthy Eater

Sat, 16 Dec 2017 03:10:10 -0800

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All healthy eaters have one thing in common - they can get extremely cranky. It's not easy to refrain from consuming every carb in the cabinet after a long day of Greek yogurt and salads. Although we have great self-control ("no thanks" is a staple in our vocabulary), sometimes it's just downright impossible to keep our mouths shut when it comes to moronic comments. So keep these things in mind the next time you want to question a healthy eater. Remember, we are probably starving, hangry, and would kill for a donut. You've been warned. . . . Tread lightly.




12 No-Cook Breakfasts That Support Your Weight-Loss Goals

Sat, 16 Dec 2017 03:10:03 -0800

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If you can't seem to set aside the extra time to cook breakfast in the morning, these no-cook recipes will change your life. Light, delicious, and easy to throw together, all of the following sweet and savory options come together in under two minutes. With these quick recipes under your belt, you'll never have to skip breakfast again!




This Is Exactly What You Need to Eat For Breakfast to Lose Weight

Sat, 16 Dec 2017 02:20:03 -0800

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. 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. RelatedI Started Saying "No" and Began Losing Weight 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 your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein. Related29 Hacks For Weight-Loss Success Fats Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado. Fiber Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it's OK to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal. Related40+ Small Ways to Help You Hit Your Weight-Loss Goals Sugars If you follow the equation for carbs above, then you won't have to worry about going overboard on sugars, especially if you're eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams - that's about 1.5 teaspoons' worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave). Timing Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you're not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you're a morning exerciser and prefer not to have a full stomach while you work out. If you're exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward. RelatedA Clean-Eating Plan That Helps You Meal Prep A Few Examples of Perfect Breakfasts Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you're eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup. Calories: 328 Total fat: 9.7 grams Saturated fat: 1 gram Carbs: 51.1 grams Fiber: 7.2 grams Sugars: 16.6 grams [...]



Do These 6 Things on Sunday to Lose Weight All Week Long

Sat, 16 Dec 2017 02:15:03 -0800

You know you should be eating right and exercising all week to reach your weight-loss goals, but when you're so rushed between work and family responsibilities, it's tough to have time to make it happen. A little planning goes a long way, so here are some things you can do on Sunday to ensure you stay on a healthy path all week long. Plan Your Workouts Don't just think to yourself that you'll squeeze in a run here and a trip to the gym there - plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor's appointments and meetings. Use this time to call your fitness buddy or trainer to make dates, check out studio schedules to find classes you want to take, and check the week's weather to figure out which days will be best for outdoor workouts. Related6 Moves + 100 Reps = The Best Booty Burn of Your Life Hit the Hamper Nothing puts a damper on a workout more than not being able to find a clean sports bra, so do a couple loads before Monday, making sure you have everything you need, from your running tights to yoga tops to the towel you use to wipe sweat from your brow. Lay out your outfits for each day's workout so you're not running around the house Tuesday morning trying to find your missing sock. Gather Your Gear Collect whatever you need to work out - a yoga mat, sneakers, or earbuds - and make sure everything is set so you can easily grab the items throughout the week. Pack your gym bag, and put it by the door or in your car so you won't forget it when you leave for the day. If you exercise at home, put your favorite fitness video in the DVD player and lay out your dumbbells and resistance band. Sunday is also a great time to make a couple new playlists to inspire your kick-ass workouts (if you don't have time, subscribe to our workout playlists on Spotify). Image Source: POPSUGAR Photography / Jenny Sugar Plan Your Meals and Snacks Sit down and write out a weekly eating plan including all meals and snacks for the week. If you need a little inspiration, check out these healthy recipes. After making out a grocery list to include everything you'll need to whip them up, hit the health food store and stock up for the week. Since produce is best enjoyed within a few days of purchasing, note what fruits and veggies you'll want to pick up halfway through the week. Make things even easier by prepping in advance: wash, cut, and store veggies to be used in dinner recipes, cut up fruit for smoothies or snacks, and cook up some whole grains and store them in the fridge. Cook some of these make-ahead breakfasts in advance, like a week of overnight oats, or turn on the crockpot to make something you can eat a few nights that week, like these under-400-calorie meals. RelatedWhat I Do on Sunday to Stay Healthy All Week Long Pack It Up If you'll be away from home during the day, cut down on the temptation to go out to lunch or grab a cookie by packing lunches and snacks from home. Making five salads for the week is easy and healthy, or you can whip up a big pot of soup and freeze small portions in glass containers to grab for lunch. Also set aside 10 snacks for the week (two per day), such as Greek yogurt, cheese sticks, and containers of carrots and hummus, or measure out 100-calorie portions of trail mix, whole-grain crackers, or cereal. It'll probably take about an hour to get it all ready, but it'll end up saving you time during the rest of the week. Hit the Hay Once everything is all set, take a nice hot bath, slip on your PJs, and hop into bed early. Unwind with an evening yoga sequence or a calming book, and you're more likely to have a good night[...]



The 45-Minute Running Workout You Need to Finally Ditch Your Belly Fat

Sat, 16 Dec 2017 02:00:05 -0800

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You've overstayed your welcome, belly fat. If you've been running consistently but still, you look down and can pinch an inch (or several) from your middle, it's time to kick that gut to the curb. Crunches aren't the answer, so change things up by adding high-intensity intervals to your routine. We recommend doing this 45-minute running workout outside; not only will it help diminish your waistline, doing speed intervals will also help increase speed and endurance.

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After completing a five-minute walking warmup, repeat the below minute-long workout 35 times, and end with a five-minute walking cooldown.

Time Pace Calories Burned
30 seconds Walk briskly (about 4.6 mph) 3
20 seconds Run moderately (about 6.7 mph) 4
10 seconds Sprint as fast as you can (about 8.6 mph) 2.7

Calories burned per minute: 9.7
Calories burned for warmup and cooldown: 50
Total calories burned: 389.5

*All calculations are based on a 150-pound woman.




9 Spaghetti Squash Recipes That Cut Carbs and Add Flavor

Fri, 15 Dec 2017 21:20:15 -0800

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If you follow a gluten-free, Paleo, or Whole30 diet, chances are, you miss pasta. We don't blame you. Heck, maybe you don't follow any of these diets, but are just looking to lighten things up a bit. Say hello to your friend, the spaghetti squash. A great stand-in for noodles, spaghetti squash soaks up all the delicious flavors of the sauce it cooks with. Add to that its high fiber, vitamin C, and vitamin A content, and it's a great veggie to have even if you're a member of the I Love Carbs club.