Blog Posts by POPSUGAR Fitness

  • It's Noon! How to Eat Lunch and Still Lose Weight

    Source: It's Noon! How to Eat Lunch and Still Lose Weight

    Losing weight doesn't have to mean feeling hungry, and definitely shouldn't involve skipping meals. Go ahead and get excited about lunch, but consider these tips during that midday meal to help you slim down.

    • Go big: Instead of devouring an enormous dinner, research suggests making lunch your largest meal of the day. Eat it about two to three hours after your breakfast or morning snack. Consuming more calories midday than at dinner ensures you have enough time to burn all those calories, and keeps you full enough so you're less likely to reach for huge afternoon treats or crave a huge dinner.
    • Go for fibrous fillers: Instead of fueling up on carbs that will make your mind and body feel heavy, go for foods high in filling fiber, such as whole grains and veggies. They take longer to digest so hunger pangs won't cause you to reach for more calories soon after lunch ends.
    • Protein is your pal: To sustain your energy,
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  • Workweek Challenge: Swap Coffee for These 5 Energy Drinks

    Source: Workweek Challenge: Swap Coffee For These 5 Energy Drinks

    Feel like you can't shake your morning latte habit? Try swapping out your daily coffee with one of these energizing smoothies and juices. They are all jam-packed with nutrients that help you detox and reenergize without the java dependency. Get a workweek's worth of natural energy drinks below, then let us know how you feel at the end of the week!

    Related Content:

    It's Noon! How to Eat Lunch and Still Lose Weight

    Brown-Bag Basics: 10 Lessons For a Healthy Lunch

    Read More »from Workweek Challenge: Swap Coffee for These 5 Energy Drinks
  • Brown-Bag Basics: 10 Lessons for a Healthy Lunch

    POPSUGAR FitnessSource: Brown-Bag Basics: 10 Lessons For a Healthy Lunch

    Enjoying a quality lunch is one of the best ways to stay satisfied throughout the day, especially if you pack it yourself. It also saves time, money, and calories. Get a head start on Fall with this refresher on lunch lessons!

    • Rethink Your Favorites: Checking out nutritional labels will help you get a whole new perspective of what constitutes a healthy food choice. Learning the tricks behind misleading food labels and the best and worst foods to pack will give you the insight to create a healthier lunch today.
    • Love Your Leftovers: For a healthy and budget-friendly meal plan during the week, packing leftovers is a great option. Having something delicious waiting in the fridge feels like a treat, but bringing something you're not excited about can be the worst. If you're not trying to slave over the stove twice in one night, consider one of these recipes that make a great dinner, but are even better for lunch the next day.
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  • Save Calories by Learning How to Cook with Less Oil

    Source: Save Calories By Learning How to Cook With Less Oil

    Often, cooking at home is healthier than dining out. But if you're not careful, cooking with too much oil can lead to a lot of added calories (more than 100 per tablespoon for many oils; check out our full nutritional breakdown of different types of oils) and fat. While cooking with oils can be beneficial - many contain healthy monounsaturated fats that help lower your cholesterol - if you want to keep that calorie count down, here are some suggestions for how to cook with less oil.

    • Stick to recipe quantities. If you're following a healthy recipe with nutritional information, stick to the measurements laid out in the recipe. While you may think it's easy to eyeball oil quantities, you may not realize just how many tablespoons you're using if you don't use measuring spoons.
    • Use a nonstick pan. Searing meats and sautéing vegetables are easier to do without using too much oil if you have a good nonstick pan. Just make
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  • 5 Weird Weight-Loss Tricks that Work

    POPSUGAR FitnessSource: 5 Weird Weight-Loss Tricks That Work

    When it comes to weight loss, every little bit helps. If you're stuck in a diet-and-exercise rut and are looking for a little extra calorie-busting help to meet your goals, then these weird weight-loss tricks just might work!

    • Have Dessert For Breakfast: If you're going to have a treat, then you may want to make it that muffin that's calling your name in the pastry case Monday morning. A study in overweight people who had lost weight on a diet found that those who ate a larger breakfast that also included a sweet treat kept off more weight than those who ate a smaller breakfast with no treat, in part because the sugary treat they ate at breakfast time helped curb sweet cravings later in the day.
    • Cut Up Your Food: You may think you look silly cutting your food into tiny pieces, but the strategy may just work. A study found that cutting up your food may help trick your brain into thinking there's more on the plate, which can translate into
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  • 6 Weight-Loss Strategies that Add on the Pounds

    POPSUGAR FitnessSource: 6 Weight-Loss Strategies That Add on the Pounds

    There are plenty of effective weight-loss strategies out there, such as keeping track of calories in a food journal, but they aren't exactly the easiest ways to drop pounds. Of course you want a quick fix, but following these strategies can actually cause you to gain weight.

    • Skipping Breakfast or Other Meals: Limiting your calorie intake will help you lose weight, but in no way does that mean forgoing entire meals, especially breakfast. To keep your blood sugar levels and metabolism steady, try eating five to six small meals a day. This will help your body use up the calories you take in and limit the unhealthy cravings.
    • Limiting Calorie Intake: While watching portion sizes is essential if you want to slim down, limiting your calorie intake to well below a healthy amount will make your body think you're starving, so instead of losing fat, it'll hold onto it for dear life. Women should never go below 1,200 calories a day;
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  • The Right Way to Eat Breakfast for Weight Loss

    Source: The Right Way to Eat Breakfast For Weight Loss

    Breakfast is the most important meal of the day, because of so many reasons. But you need to make sure that you're doing it right. If you're trying to maintain or lose weight, here are some things to consider when enjoying your first meal of the day.

    Eat it soon:
    Studies have found that eating breakfast jump-starts your metabolism, and not only that, it can help ensure that you don't feel so starved later that you make bad eating choices for lunch or dinner. To take advantage of your body's fat-burning potential, try to eat breakfast soon after waking up.

    Go for filling:
    Stay away from foods that can lead to a midmorning crash. Instead, opt for meals that are full of slow-digesting nutrients to help keep you satisfied throughout the morning; high-fiber, high-protein breakfast options are a good choice for feeling full and energized. And make sure your breakfast doesn't have too much sugar in it - here are seven low-sugar,

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  • Further Proof that Sleep is Essential for Weight Loss

    Source: Further Proof That Sleep Is Essential For Weight Loss

    You've probably been there before: you stay up all night cramming for an exam or finishing a work deadline and reach for a pile of junk food to fuel you through the night. A new study shows that you're not alone - lack of sleep causes changes in your brain's reward and rational thinking centers to make it harder to resist fatty, high-calorie foods after dark.

    The small study, published in the journal Nature Communications, measured the brain activity of 23 young adults when shown fatty foods like pizza and doughnuts, as well as when they were shown healthy foods like carrots and apples. The more sleep-deprived the participants, the more their brains' reward centers lit up when shown the high-calorie foods. The study also found that lack of sleep led to impaired decision-making activity in another region of the brain.

    It's a twofold assault to your weight-loss goals - you crave more high-calorie foods while simultaneously

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  • For Low-Fat BBQ Bliss, Bake Turkey-Spinach Burgers

    Source: For Low-Fat BBQ Bliss, Bake Turkey-Spinach Burgers

    If you're over the standard meaty turkey burger, try this lighter, greener baked variation. Lean ground turkey cuts out nearly half the fat of traditional recipes, while a slew of scallions and spinach amp up the vitamin C, vitamin A, and iron. I would not recommend throwing these patties on the grill since the spinach makes them a little finicky to flip, but they're easy to bake in the kitchen and serve alongside your other BBQ classics from off the grill. Slide them onto a bun with leafy lettuce, tomato, and red onion or over red cabbage for a healthy and unexpected crunch.

    Adapted from Bon Appétit

    Turkey-Spinach Burgers


    1/2 bunch flat-leaf spinach, thick stems removed, leaves chopped (about 2 1/2 cups when chopped)
    4 scallions, thinly sliced
    1 garlic clove, finely chopped
    1 pound ground lean turkey
    3/4 teaspoon ground cumin
    1 1/2 teaspoons kosher salt
    1/2 teaspoon freshly ground pepper

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  • 5 Signs Your Lunch Needs a Makeover

    Source: 5 Signs Your Lunch Needs a Makeover

    If you're trying to lose weight, don't let your midday meal sabotage your best intentions. Guilty of any of these mistakes? It may be time for a lunch makeover.

    • You eat out all the time: Sure, you can find healthy options at many places, even fast food restaurants, but if you're trying to take control of what's in your food, bringing lunch you've made yourself is the healthiest option. Save time and make a few extra servings of dinner; these healthy recipes make great lunch leftovers!
    • You always wash it down with juice or soda: There's nothing wrong with an occasional treat, but if your lunch seems incomplete without popping a can of soda to accompany it, you could be adding thousands of unwanted calories to your diet in a month. Diet soda can also lead to an expanded waistline, so wean yourself off juice and soda and opt for water or tea instead.
    • You don't think about nutrition: It can be easy to opt for what's fastest or
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