Blog Posts by POPSUGAR Fitness

  • 11 Ways to Lose Weight (and Still Have Fun) This Weekend

    Source: 11 Ways to Lose Weight (and Still Have Fun) This Weekend

    If you're tired of overdoing it all weekend long and starting from square one on Monday, you're not alone. The good news is you can stick with your healthy game plan, continue to lose weight, and have an awesome weekend. All it takes is a little planning and willpower.

    • Eat carbs in the morning: You can have your carbs - and eat them, too! - but try to enjoy them at breakfast or brunch, says trainer Bob Harper. When you eat carbs earlier in the day, "You'll know you'll have time to burn them off," he adds.
    • Plan an exercise date: Instead of heading for another meal out, grab a friend and hit up a workout. The time will fly by, you'll spend time together, and you'll be far less likely to bail if your plan is already in place.
    • Do restaurant research: Before heading out with friends to a new restaurant, check out your options ahead of time. As you walk through the front door, you should be confident that there's
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  • High or Low? the Sugar in Your Favorite Fruits

    Source: High or Low? The Sugar in Your Favorite Fruits


    Fresh fruit is a healthy way to satisfy your sweet tooth - either all on its own, as a yogurt topping, or blended to a smoothie or shake. If you're active and healthy, having too much fructose (the sugar from fruit) probably doesn't need to be a big concern of yours. However, if you're at risk for diabetes or trying to cut back on sugar in general, this handy chart will help you out.


    Raw Fruit (3 ounces) Total Sugar (grams) Total Calories
    Strawberries 4.1 27
    Guavas 4.7 43
    Papaya 5 37
    Watermelon 5.2 25
    Grapefruit 5.9 36
    Cantaloupe 6.7 29
    Nectarines 6.7 37
    Peaches 7.1 33
    Oranges 7.2 42

    Apricots 7.8 42
    Plums 8.4 39

    Pears 8.4 49
    Pineapple 8.4 42

    Blueberries 8.4 49
    Apples 8.8 44
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  • The Late-Night Snacking Mistakes that Are Wrecking Your Diet

    Source: The Late-Night Snacking Mistakes That Are Wrecking Your Diet

    After a jam-packed day of eating right, staying active, and other healthy choices, the last thing you want to do is undo all your hard work just minutes before bedtime. Make sure you stay on the right track by avoiding these late-night eating mistakes.

    Mistake #1: Going to Sleep Too Full
    Going to sleep on a full stomach can cause discomfort and disrupted sleep, which can wreak havoc on your waistline by causing you to hold on to belly fat and eat more. Make sure you eat dinner at least a few hours before bedtime; if you need a snack later on, keep it under 200 calories.

    Mistake #2: Eating the Wrong Thing
    It's not just when you eat, but what. Eating the wrong foods late at night can also leave you wishing you could just drift off to slumber. Avoid greasy, high-fat, heavy-protein foods if you want to catch more weight-regulating Z's; a small amount of lean protein and a little carb should be your go-to

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  • How Many Days a Week Should You Exercise to Lose Weight?

    Source: How Many Days a Week Should You Exercise to Lose Weight?

    The contestants on The Biggest Loser spend hours a day in the gym with one goal in mind - to lose the most weight. But how frequently should you exercise to drop pounds in the real world? For Michelle Bridges, a trainer on the Australian version of the show and author of Total Body Transformation ($23), the amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.

    Michelle's magic number for her weight-loss clients: six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that's not the only reason Michelle wants her clients to find time for a workout almost every day. "We're setting up habits and rituals," Michelle explains. "Think about the last time you had to psych yourself up to brush your teeth." In other words, when your workout becomes just another part of your day,

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  • 3 Ways to Be a Healthier Eater Starting Today

    Source: 3 Ways to Be a Healthier Eater Starting Today

    Your diet of eating every comfort food you could stick your fork into finally is catching up with you. Not only are you feeling bloated in your skinny jeans, you're also foggy-headed and tired, too. If eating healthier has been on your mind since the weather's been warming up, make it happen today with these three simple tips.

    Veggies Aren't Just For Salads
    Make a rule to eat veggies at every meal and snack, not just at lunch and dinner. Throw some kale, broccoli, or beans in your smoothie, snack on celery or carrot sticks smeared with nut butter and chopped dried apricots. For lunch, go for an enormous salad, and for dinner have at least three different kinds of veggies such as roasted brussels sprouts, yellow peppers, and broccoli. Don't forget about dessert - these brownies are made with zucchini and these oatmeal cookies are sweetened with sweet potato.


    Try Something New
    If you're excited about the food on your

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  • How to Get Great Sleep the Night Before Your Marathon

    Source: How to Get Great Sleep the Night Before Your Marathon


    Prerace jitters are common for everyone, even marathon pros. After all, those months of training have finally paid off, and your big day is finally here, so it's understandable if you find it hard to get a full night's rest. But since a well-rested body will help you perform your best on race day, follow these prerace tips for a great night's sleep.

    • Find your room zen: If you've traveled for your race, make sure you get a room that's far from noisy corridors, elevator shafts, and ice machines. Request a new room if you notice distractions that will make it hard to get a good night's rest. If you're at home, make sure your roommates or family know that you need to sleep early, so they can keep things quiet.
    • Prep beforehand: Worrying about your race to-do list can keep you up well into the night. From your outfit to how you're getting to the starting line, get as much prepped before bed as you can so you can
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  • The Sneaky Calorie Bombs that Are Busting Your Diet

    Source: The Sneaky Calorie Bombs That Are Busting Your Diet

    It may seem like a little mayo here and there isn't so bad, but the those dollops add up. In fact, just one tablespoon of mayo adds an extra 90 calories to your sandwich, and ketchup is full of added sugars. This printable poster is a reminder that every little bit helps when it comes to dropping pounds.

    Instead of dousing your salad with dressing or slathering on the barbecue sauce, try asking for your condiments and dressings on the side so you know just how much of it you're eating. And when you're ordering a sandwich, save calories by substituting healthy options like avocado or hummus for fat-filled mayo. Remember that forgoing your favorite condiments doesn't have to mean that you're stuck with a flavorless chicken breast for dinner every night. Low-calorie, real-food options like a spritz of lemon juice, homemade salsa, or Dijon mustard add a lot of flavor without the calorie bomb. These healthy, low-calorie

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  • The Best Way to (Re)commit to Your Bikini Body

    Source: The Best Way to (Re)commit to Your Bikini Body


    If you haven't exactly stuck to your healthy goals for 2014, there's no reason to get down on yourself! Now is the perfect time to recommit to a better lifestyle in order to feel strong and confident on the beach this Summer. Here's how to make it happen.

    Start small: If you're ready to make a real change, don't say you'll start tomorrow. The time is now, and small changes add up. When you're feeling inspired, grab an extra glass of water, reach for a lighter lunch, or head out for a run. Write down sustainable goals and a workout schedule you can realistically make happen.

    Get (reliable) friends on board: Developing a support system can make all the difference in your ability to meet your goals. Reach out to positive people in your life who are serious about an active lifestyle and, most importantly, will stick with the game plan.

    Schedule your workouts in advance: Scheduling workouts for the week helps you stick to

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  • Listen to Olympian Gabby Douglas: Sometimes You Need to Take a Break

    POPSUGAR FitnessSource: Listen to Olympian Gabby Douglas: Sometimes You Need to Take a Break

    Whether you're a serious athlete or a SoulCycle regular, hitting your fitness goals has as much to do with resting as it does with the amount of hours spent in the gym. This is especially true if your muscles are feeling tight, sore, and overworked. This reminder to let the body slow down is something that has helped send gymnast Gabby Douglas straight to the top of an Olympic podium. "I work out so much that rest is really important," Gabby shared with us at a recent Nike Training Club event. "I find that when I don't rest, my trainings are sluggish, and I'm slacking. And that's really not good for me, because every day is important," she says.

    While we might not all be training for the Rio Summer Games, after a few days spent running on the treadmill and another few lifting weights, it may be time to give your body a rest. After all, Gabby gave herself a full nine months to slow down after her big

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  • Avoid the Flu! How to Prevent Getting Sick at the Gym

    Source: Avoid the Flu! How to Prevent Getting Sick at the Gym

    You think you're doing your body good by hitting the gym regularly - exercise is one way to strengthen your immune system - but sweating it out at a gym can be like walking into a germ factory. You're working out and breathing so closely to others, sharing air and equipment, it's almost impossible to avoid contact with other people's sweat and germs. Here are a few tips on how to prevent getting sick.

    Wash and Repeat Hit the bathroom or locker room as soon as you arrive at the gym to ditch any germs that may already be on your hands from work, public transportation, or wherever. After using any gym equipment, be it dumbbells or the treadmill, wash your hands. And to avoid germs that may be lurking on equipment, keep antibacterial wipes handy to give a thorough rubdown before you touch them. Pay special attention to areas commonly touched such as handles and buttons.

    Never Touch This
    The number one way germs are

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