Blog Posts by POPSUGAR Fitness

  • 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


    Ingredients

    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
    4

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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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  • Lighten the Load: How to Stop Dreading Your Weigh-In

    Source: Lighten the Load: How to Stop Dreading Your Weigh-In

    Just as you're writing down the foods you're eating and the workouts you're performing every week, it's important to know where you stand when it comes to your weight. If you've stayed away from the scale, it doesn't have to be intense or habit-forming. These tips will make your next weigh-in less painless and more productive.

    Same time, same scale:
    Start by setting up a standing date with your scale every week. Make sure to schedule your weigh-in at a time that you can stick to, preferably first thing in the morning. Just as important as stepping on at the same time is to step on the same scale. Unfortunately, some aren't as accurate as others, so when you step on your scale, you'll be able to track your progress with the most accuracy.

    Keep clothes light:
    It seems obvious, but be sure to wear little to no clothing for your weigh-in. If you're timid about baring it all in a public place, skip the locker room scale.

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  • Stay Committed to Fitness This Summer with 5 Tips

    Source: Stay Committed to Fitness This Summer With 5 Tips

    When warm weather and Summer holidays roll around, it can be tough to stick to gym plans when there's so much going on. If you feel like you've fallen off your fitness wagon in the last few weeks, then these tips will help you recommit to your healthy lifestyle and keep you on track - even in the face of fun.

    Set new goals: Once you take off the initial weight you were trying to lose, you might drift away from your fitness regimen. For continued and sustainable success, keep on rewriting and redesigning your goals - and it doesn't have to be all about weight loss. Holding Forearm Stand in yoga class or running a half-marathon do not have to be far-off fantasies; start training to reach your new goals now.

    Make new routines:
    Changing up your workout days every week works for some, but a lack of routine can hinder your commitment and progress. Even if you're trying out new workouts with odd class times, make a point to work out

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  • How Your Fridge Can Help You Lose Weight

    Source: How Your Fridge Can Help You Lose Weight

    Your fridge could use a makeover. Sure, it's chock-full of healthy foods, but if you can't find the baby kale you just bought, then how will it end up in your breakfast smoothie? All you need is a little organization, and it'll go a long way in helping with weight-loss goals. Follow the tips below, and you'll be eating healthier in no time.

    Get Organized
    When all your food is crammed into the fridge, it makes healthy items less accessible, which means you're less likely to reach for them. Being able to see food neatly arranged in your fridge will inspire you to create healthy recipes and eat good-for-you snacks. A decluttered fridge also helps you keep track of staples, so you never run out of things like Greek yogurt or breakfast basics like eggs. Versatile plastic storage bins, like these from Crate and Barrel ($11), are clear and stackable, making it easy to peruse the array of healthy foods available at your fingertips.

    Snack

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  • 10 Ways to Move More This Week

    Source: 10 Ways to Move More This Week

    Even if you work out regularly throughout the week, chances are most of your time is spent sitting in a chair. All that sitting is not only bad for your waistline, but it's also incredibly bad for your health. Resolve to move a little more and sit a little less during the work week with these simple actions.

    • Wake up earlier and do a 10-minute workout routine: It doesn't take that much extra time out of your day to do one of these 10-minute workouts in your living room.
    • Park a little farther from your office building than usual: A few extra steps a day can add up.
    • If you take the bus or subway, then stand instead of grabbing a seat: Standing instead of sitting helps keep cholesterol and blood sugar levels in check, and bracing yourself while you stand during the ride will help burn a few more calories as well.
    • Take a walk at lunch: A midday break can help re-energize you.
    • Instead of happy hour, meet up with friends for an
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  • The Top 10 Reasons You Overeat

    Source: The Top 10 Reasons You Overeat

    If feeling uncomfortably full after a meal seems to be a constant theme in your life, it's time to make a healthy change. If you're hoping to tackle your overeating issues for good, click through to see if any of these habits are holding you back from taking control of your relationship with food.

    • You Skip Breakfast: Skipping breakfast may seem like a great way to save calories, but when you head to your next meal, you'll be far more likely to gorge yourself on whatever is in sight. If you never seem to have time to cook a healthy breakfast, plan ahead and cook up one of these healthy make-ahead recipes.
    • You Eat by a Screen: Always chowing down in front of the TV or computer causes most people to overeat since they're not connected to the activity of eating. When your mind is deep in the plot of your show or all those emails, there's no time to focus on food. Designate mealtimes for just that, meals. The tube will still be there once
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