Weight Loss Wonders: Tips and Tricks

So you've lost the fat , and now you're ready to get lean and strong and create some definition - congrats! We're here to help. Beyond exercise and healthy habits, your diet plays a massive role in the creation of lean muscle mass - i.e., that sculpted, toned look and strong body you're working for! There's a simple formula for both putting on muscle and boosting your metabolism, and believe it or not, it has nothing to do with elimination dieting! Ensuring your diet has the right macronutrient distribution is essential for building a bit of muscle. A quick refresher: macronutrients ( macros ) are fats, proteins, and carbohydrates - the body's essential building blocks. How much you eat of each of these has an effect on your weight, your muscle mass, and your metabolism. Related Stories: This Macro-Counting Formula For Weight Loss Is the Tool We've Been Missing The formula? A superhigh protein, moderate carbohydrate and fat diet. Specifically, 40 percent pr...

Trying to lose weight? Eat more. No really . . . just eat more vegetables. Adding in more plants and plant-based foods into your diet - and thus replacing more caloric, fattier foods made from animal products, has been shown to be one of the most effective weight-loss tools . Related Stories: How to Go From Vegetarian to Vegan Without Getting Hangry ; Experts Say This Is the Number 1 Way to Lose Weight We asked Kate Geagan, MS, RD (who recently teamed up with Silk to advocate for more plant-based additions to the modern diet) about the weight-loss benefits of a plant-based diet. "Some studies indicate that individuals following a plant-based diet are less likely to be overweight and are at a lower risk of developing metabolic syndrome - a combination of disorders linked to heart disease and diabetes," she said. Kate noted that you don't have to adhere to strict veganism to take advantage of the benefits, either. In this case, it's more about focusing on what you add...

I had to lose weight three times in my life. First, in my 20s when I gained 40 pounds during college, secondly, after my first pregnancy where I gained 45+ pounds , and thirdly, after my second pregnancy where I gained 50+ pounds. All three times it sucked. There is nothing fun about having to lose weight. Nothing. But the worst part, worse than the hangry, crankiness you feel all the time because you're not able to eat whatever you want, worse than the fatigue and soreness from all those intense workouts, worse than looking in the mirror and realizing you still have more weight to lose; the worst thing is the comments. I never thought seven little words would make me cringe so much and conjure up so much anger. Every time someone gleefully smiled and said, "You look great, have you lost weight?" I wanted to punch. them. in. the. face. I know, I know. They had good intentions. It was supposed to be a compliment. But it's a shitty compliment, that could actually be hu...

Eat less, lose weight. Sounds simple enough, but it's so hard with all the delicious food surrounding us and companies pushing oversize everything. If you need help cutting down your portions, try these tricks. Related Stories: Start Losing Weight Now With These 100 Tips from POPSUGAR Fitness http://ift.tt/295nuwF

The seasonal treats of the Summer can easily interfere with your weight-loss goals, but dietician Julie Upton, MS, RD, of Appetite For Health , has found common summery saboteurs as well as solutions to keep them in check. You probably worry more about weight gain during the Winter holiday season thanks to all the hearty food and endless parties, but Summer habits can also pack on the pounds. To enjoy a slimmer Summer, check out five common warm-weather diet wreckers and tips for avoiding them. Summer Saboteur: High-Cal Sips Many beverages are nothing more than calorie bombs. This includes iced coffee concoctions, cold-pressed juice, energy drinks, sweet tea, lemonade, and flavored waters - not to mention cocktails like frozen daiquiris and margaritas. Related Stories: Go Ahead, Drink Up: 9 Warm-Weather Cocktails Under 200 Calories Slim Solution: Liquid calories don't provide the same satiety as those from food, so it's best to stick with water and other calorie-free sips, such...

Getting away from the house, office or regular workspace has an amazing effect on the creative mind. But even for those with the freedom to work from anywhere, creativity soars highest in a particular place- cafes and coffee shops. Historically, some of the greats artists, writers and musicians frequented cafes to ponder on great ideas and cultivate their creative energy. Now they’ve become a hotbed for modern creatives such as entrepreneurs, graphic designers and even DJ s. Yet most of us are still not completely sure exactly why we gravitate towards our favorite cafes. Some say it’s the whiff of freshly brewed coffee and getting a caffeine fix that fires up creative juices. While others claim there’s something unique about the atmosphere, an ambiance that compliments the creative mind. In actual fact, science has found some interesting links between creativity and cafes, some of which may surprise you! In actual fact, science has drawn some interesting links between cafes and...

Day 5: How To Snap Out Of A Bad Mood Learn to change what something means for you and identify something positive about the situation. Why it Matters One reason we often feel angry, frustrated, or stressed is because we’re thinking negative thoughts. Usually, our bad mood is tied to an external event. Something has happened that we think shouldn’t have happened. Or something is not happening that we think should happen. Negative thoughts impact your emotions. In turn, your emotions skew your biochemical and endocrine systems. When you learn how to manage your moods better, you become wiser about how to manage your life. How do you turn off a negative cascade of emotions, biochemical distress signals, and stress hormones? Try this 5-minute guided meditation: 5-Minute Guided Meditation Think of a situation that is bothering you. Identify the underlying emotion. Is it fear, anger, or frustration? Now, decide to interpret t...

Day 4: Conscious Breathing Restores Calm Can’t keep up? Pause and take a few deep breaths. Why it Matters You can always use breath to calm you down and get perspective. In fact, breathing is often referred to in a metaphorical way. If you feel stressed, you might say that you need to catch your breath. If you feel euphoric, you might say that something or someone takes your breath away. Breathing meditation is subtle but powerful. This is because the breath calms the autonomic nervous system. When you pay attention to how you’re breathing, you can change it, and when you do, you instantly calm down. 5-Minute Guided Meditation Notice your inhale and exhale. Pay attention to the sensation in your nostrils as the breath enters and leaves your body. Now add an affirmation to the inhale and exhale. For instance: “Breathing in, I am calm. Breathing out, I feel happy.” Finally, once you’ve created a pattern, connect your inhale with your exhale in a contin...

Day 3: A Quick Way To Change Your Self-Talk Practice self-love by talking to yourself like a nurturing parent. Why it Matters On-the-go-meditation can be as simple as changing your thoughts and feelings. One way to do this is to change your self-talk. Psychologists have often told us that we’re a collection of composite psychological selves. Eric Berne, the founder of Transactional Analysis, said that our inner dialog often resembles a conversation between a parent and child. Essentially, we have internalized the conversations our parents had with us and assume a childlike attitude. There is the mature and rational part of us, and the irrational and emotional aspect. For many people, these internal conversations focus on correcting behavior. Today, we may still scold ourselves for making mistakes, talking to ourselves in a derogatory way. 5-Minute Guided Meditation Close your eyes and imagine your family home. See either your mother or father an...

Day 2: Simple Steps For Instant Mindfulness Practice 5-Minute Guided Meditation Why it matters Mindfulness is paying attention to the present moment. It’s about being aware of your body sitting in a chair or moving in space and time. It’s about noticing your thoughts and feelings with detachment by putting them into perspective. How do you become mindful? Pay attention to what you’re doing and do everything with intense curiosity. If, for instance, you’re sipping coffee, imagine you’ve never drunk coffee before. Marvel at the contours of the perfect cup in your hand and relish each sip. Here is a quick meditation to help you experience a sense of mindfulness and put your problems into perspective: 5-Minute Guided Meditation Close your eyes, pay attention to your body, and notice your feelings. Now, describe what is causing these feelings. Once you’ve found your feelings and their cause, jump into an imaginary timeline. Imagine you are five yea...

When you have agitated thoughts about anything, it spikes up the stress hormone, cortisol. Walking is a way to calm down and lower your cortisol levels. However, walking alone is not enough to calm down much. That is, unless you transform your walk into a meditation practice. The Quiet Power Of Walking Meditation As you walk, appreciate what is happening around you; drink in the sights, sounds, and colors. Appreciate the coordination of your arms and legs.  Also, become aware of what it’s like to lift your foot up and set it down with each step. Notice the gentle pressure you feel in your heels and toes with each step. Pay attention to the sensation of your clothes touching your body. It’s easy to practice this walking meditation. You can even use this on-the-go meditation instead of rushing around at work. By changing your focus from inner turmoil to your senses, you will calm down because you will begin to feel grounded in the...