Source: Why Living the 80/20 Way Works For Weight Loss
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.
If you're worried about loosening the reins, look to
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Source: Why Living the 80/20 Way Works For Weight LossRead More »from Why Living the 80/20 Way Works for Weight Loss
- POPSUGAR Fitness | Healthy Living – Thu, Oct 17, 2013 3:37 PM EDT
Source: What's Better For Weight Loss? 60-Minute Walk vs. 30-Minute Run
Exercise must be part of the equation if you're trying to stay healthy, with at least 30 minutes, five times a week. When dropping pounds is your goal, the recommendation is slightly more: an hour per day, five times per week, and we're talking heart-pumping exercise, not a leisurely walk around the block. Since running for a straight hour is pretty intense, especially if you're an exercise newbie, brisk walking is a great option. But what if you're short on time? Would a 30-minute run be as beneficial?
Losing weight is all about creating a calorie deficit. In order to lose a pound a week, you need to cut out or burn a total of 500 calories a day. If you ditch 250 calories from your diet, you'll need to burn 250 with exercise. Here's how many you'll burn briskly walking compared to jogging:
- 60-minute walk at 4 mph (15 minutes per mile): 243 calories burned
- 60-minute walk at 4.6 mph (13 minutes per mile): 270
Source: Waking Up to Water - It's Crucial!
Aside from avoiding your snooze button, it's time you make water a top priority each morning. While its importance is no secret, sipping water first thing in the morning that can significantly alter your day - for the better! Whether you're looking to lose weight or simply stay healthy, here are the exact reasons why water is crucial to your morning routine!
It Hydrates Your Cells
After a long night's rest, it is common to wake up dehydrated. Hydration first thing in the morning is important, because it increases the rate at which new muscle and blood cells are produced. A hydrated body allows for a healthy flow of oxygen, allowing you to stay alert and energized.
It Detoxes the Body
Water, especially lemon water, is a natural detox. Drinking water flushes out toxins and impurities. Not only does this keep you healthy, but it also leads to clear skin. Water purifies the colon too, allowing for the proper absorption of nutrients. While aRead More »from Waking Up to Water — It's Crucial!
Source: Halloween Just Got Healthier: Snickers Go VeganRead More »from Halloween Just Got Healthier: Snickers Go Vegan
Who can resist those fun-size candy bars this time of year? If Snickers are your faves but you could do without the hydrogenated oils and refined sugar, whip up this version that's made with a handful of ingredients and vegan, too.
Soft, chewy, with the perfect peanut crunch, these really do satisfy. A real Snickers fun-size bar is about 80 calories, and these vegans bars are 129 and also a bit larger.
What makes this recipe so darn delicious is the fresh almond butter you make minutes before. Don't worry - it's supereasy as long as you have a decent food processor. Blend the almond butter with maple syrup and whole wheat flour to make a thicker consistency that you can form into a nougat bar. Make the "caramel" sauce, and smear it over the nougat. And don't forget the signature peanuts on top! It looks good enough already, but of course you've got to coat each bar in deliciously rich, decadent dark chocolate.
If you want to
Source: Your Health: It's a Numbers Game
While healthcare specifics vary by individual, having a general understanding established by doctors and research can help guide your daily choices for the better. Covering topics from diet to sleep, we've rounded up a few numbers you should strive for or, at the very least, consider. Some numbers are simply a reminder, while others may surprise you. Check out the complete list below.
- 1 glass of wine each day can reduce the risk of heart disease, lower depression, and improve your memory.
- 1 dose of aspirin per day will decrease your risk of cancer.
- 2 is the number of dental checkups you should have each year.
- 2 cups of a coffee a day may help you live longer.
- 2 years is the time you should wait between Pap smears.
- 7 is the number of minutes you need to burn fat and blast calories doing a HIIT workout.
- 7 is the minimum number of hours of sleep you should aim for each night.
- 8 grams of fiber should be eaten at
- POPSUGAR Fitness | Healthy Living – Thu, Oct 10, 2013 5:05 PM EDT
Source: 5 Tricks That Will Help You Feel Fuller at Your Next Meal
If you're scraping your plate and still wondering why you're hungry, take a look at what you're eating. Meals that contain a good balance of carbs, fiber, protein, and healthy fats will keep your stomach happy for hours. Want even more help? Employ these five tricks during your next meal to help keep you full without going for seconds or thirds.
- Drink water first: People often mistake thirst for hunger, so opting for a glass of water before a snack is a smart idea. Not only will you hydrate your body, but you'll also fill your stomach, which can help tide you over until your next snack or meal. Drinking a full glass of water before ordering at a restaurant (and diving into the bread basket) is a great strategy when you're trying to shave needless calories on a night out.
- Add chia seeds: They're tiny, low in calories, and high in fiber and protein - one tablespoon of chia seeds contains 69 calories, two grams of
POPSUGAR FitnessSource: 5 Ways to Get Rid of a Muffin Top
There are certain spots where fat likes to hang around. For some, extra padding accumulates in the torso, resulting in a layer of softness above the waistline commonly referred to as the muffin top. Keep reading to find out how to help yours disappear.
- Start Indoor Cycling . . .: Or running, or circuit training, or jumping rope - anything that increases your heart rate. Aerobic activity helps decrease your overall percentage of body fat, which helps slim down your torso. Check out our tips for the most efficient workouts for weight loss and calorie burn.
- Be One With Intervals: Doing plain old cardio may not be enough. Interval training is proven to target belly fat, making it an excellent way to trim a pesky muffin top. Some examples of intervals are sprinting the straights and walking the curves on a track, or when you're in the pool, alternate between fast racing laps and slower-paced laps. Here's an interval workout for the treadmill
- POPSUGAR Fitness | Healthy Living – Thu, Oct 10, 2013 4:28 PM EDTPOPSUGAR FitnessSource: Banish the Bloat With These Secrets to Flat-Belly Success!
You eat right and exercise on the regular, but what you eat may be working against your dreams of a flat belly. Certain foods and eating habits can trap air in the belly, causing it to expand well beyond the waistband of your favorite pair of leggings. To find out which foods lead to bloating, and why that daily gum habit may be working against you, keep watching!
Bloated? These Foods May Be the Culprits
6 Foods to Avoid Before You Hit the Beach
Fight Bloat With Breakfast: 4 Dairy-Free Summer Breakfasts
Read More »from Banish the Bloat with These Secrets to Flat-Belly Success!
- POPSUGAR Fitness | Healthy Living – Thu, Oct 10, 2013 4:16 PM EDT
Source: Reinvent Comfort With Spaghetti Squash Mac and Cheese
Is there anything more comforting than macaroni and cheese? The change in season and cooler temperatures call for this warming classic. If you're looking to lighten things up the next time you dig into this indulgent dish, opt for this twist on tradition that amps up the nutritional value as it cuts back on calories and carbs. Versatile and nutrient-rich spaghetti squash lays the base to this recipe, while broccoli adds even more vitamin A to this Fall recipe. The best part of all? The mix of lower-fat cheeses that results in a dreamy, rich-tasting sauce you can enjoy sans guilt.
More from POPSUGAR Fitness: Brighten Up Fall With Kabocha Squash Hummus
From Lizzie Fuhr, POPSUGAR FitnessSpaghetti Squash Mac and Cheese
1 large spaghetti squashRead More »from Reinvent Comfort with Spaghetti Squash Mac and Cheese
Canola oil spray
2 cups broccoli florets, steamed
1 tablespoon ghee
1 tablespoon whole-wheat flour
1 cup low-fat milk
1 cup reduced-fat cheddar cheese
Source: 4 Ways to Make Race Day Less Stressful
In all truthfulness, race day is stressful. Between the anxiety, the excitement, and the competition, it can be easy to forget about all the little things. Gearing up for the Nike Women's Marathon in San Francisco, we've compiled a short list of easy ways to keep the nevers at bay and have you on your way (no matter the competition). While you can't control everything, these four things you can. Good luck, and see you at the finish line!
- Prepack Your Essentials The last thing you want to do on race day is stress over forgetting something (it could mentally ruin your game). A good habit to follow before any race is packing your bag and choosing your outfit the night before. Not only will this prevent scrambling the morning of, but it will also leave you extra time to double check and make sure nothing is forgotten. If you compete frequently, consider creating a checklist that you can refer to before each race.
- Take Advantage of