Health – Life by Daily Burn http://dailyburn.com/life Tue, 20 Feb 2018 20:37:11 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.4 The Benefits of a High-Fiber Diet (Plus Best Food Sources) http://dailyburn.com/life/health/benefits-high-fiber-diet/ Mon, 19 Feb 2018 16:15:25 +0000 http://dailyburn.com/life/?p=65781 The Benefits of a High-Fiber Diet (Plus Best Food Sources)

[caption id="attachment_65788" align="alignnone" width="620"]The Benefits of a High-Fiber Diet (Plus Best Food Sources) Photo: Twenty20[/caption]

You can argue the pros and cons of a ketogenic or a vegan diet on end, but there are only upsides to a high-fiber diet. If you had a diet matchmaker, it’s likely a high-fiber diet is “the one” — with zero reservations or stipulations. Yes, fiber is that good.

"Research has shown that diets low in fat and high in fiber reduce the risk of heart disease, diabetes, irritable bowel syndrome and even some cancers," says Robert Graham, a board-certified integrative-medicine doctor and co-founder of FRESH Med. "So start eating your fiber!"

Read on to learn more about fiber, and the best food sources to get your fill.

RELATED: Are You Getting Enough Fiber?

The Facts on Fiber: Soluble vs. Insoluble

Dietary fiber is the indigestible parts of plant-based foods, such as fruits, vegetables, beans and whole grains, that travel through the gut and help manage digestion and waste. This essential nutrient falls into the carbohydrate category, but unlike most carbs that break down into sugar, dietary fiber remains untouched as it passes through the body.

"Fiber is like a sponge, so without water, it won’t work."

There are two types of fiber: soluble and insoluble. Soluble fiber comes from structures within the cells of the plant. Once it enters the digestive tract, it mixes with water to form a gel in the digestive tract that binds to fatty acids. This slows down digestion and the rate of sugar absorption. As a result, blood-sugar levels stabilize and cholesterol levels go down, which in turn helps prevent heart disease.

RELATED: Why Young People Need to Worry About Cholesterol, Too

On the other hand, insoluble fiber comes from the hard, structural part of plants, such as bran, seed husks and the skins of fruits and vegetables. Insoluble fiber makes its way through the digestive system relatively intact, bulking up stools and acting as an intestinal broom that sweeps waste out through the colon.

Both types of fiber are necessary, but neither one can function on its own. “Both types of fiber are completely dependent on the amount of hydration in your system,” says Graham. “Fiber is like a sponge, so even an adequate amount of fiber won’t work without enough water.”

RELATED: How to Detox the Healthy Way: 16 Recipes You’ll Love

The Health Benefits of a High-Fiber Diet

In addition to regulating bowel functions, a high-fiber diet has been linked to a lower risk of heart disease and lower risk of breast cancer. Fiber can also contribute to weight loss because it makes you feel full without the extra calories (insoluble fiber has no calories). Some studies even link a high fiber diet to fewer and less severe food allergies. Got digestive issues, like constipation or an upset stomach? Fill up on fiber.

"When there isn’t enough fiber in the diet, bad bacteria can take over."

Fiber helps power the gastrointestinal system, which plays an important role in boosting your immune system, says Andrea Arikawa, PhD, a professor of nutrition and dietetics at the University of North Florida. “Once undigested fibers arrive in the large intestine, they serve as prebiotic fuel for the friendly bacteria living there,” she says. “When there isn’t enough fiber in the diet, there will be a shift in the microbiome to favor growth of bacteria that can survive on fat and protein (aka the bad guys).”

Arikawa explains that gut microorganisms produce compounds that are circulated throughout the entire body. An overgrowth of bad bacteria can produce inflammatory compounds or compounds that cause plaque in the veins. “Therefore, a lack of fiber has implications for cardiovascular disease, diabetes and obesity,” she says. “It goes way beyond gut health.”

RELATED: The 11 Best and Worst Foods for Your Gut

Are You Getting Enough Fiber?

The recommended daily amount of fiber is 25 grams for women and 38 grams for men. But it’s worth noting that these numbers are just the minimum requirement. "That is where we should be starting,” says Graham. “A high-fiber diet is considered to be anything over that minimum.”

Currently, Americans only eat about 16 grams of fiber per day, which is alarming since fiber is essential for healthy bowels and regularity. “We’re a fiber-deficient society,” says Graham, “which means we’re a constipated society.

On the other end of the spectrum, it's also possible to overdo it. Arikawa says going above your maximum tolerable amount (40 to 50 grams for most people) can result in gas, bloating, cramping and, ironically, constipation. “The important thing is that if you want to increase your fiber intake, do it gradually and drink lots of fluids along with it,” says Arikawa.

Those on low-carb diets (we’re looking at you keto) are at more risk of fiber deficiency because a lot of fiber is found in grains and fruits. "The diet itself is fine, but the problem is people sacrifice fruits and vegetables for too much meat,” says Graham. “Instead, they should focus on low-carb, plant-based foods.” Avocados, for example, could meet both high-fiber and high-fat needs.

RELATED: 8 Low-Calorie Foods That Will Actually Fill You Up

[caption id="attachment_65789" align="alignnone" width="620"]The Benefits of a High-Fiber Diet (Plus Best Food Sources) Photo: Twenty20[/caption]

Fiber Supplements: Friend or Faux?

So, can we just take fiber supplements to boost our intake? Yes and no. Fiber pills and powders can help get you there, but they’re not a one-to-one substitute for natural fiber-rich foods. Graham says fiber supplements should only be used to complement a well-balanced diet, but never as a primary source. “The whole is greater than the sum of its parts,” he explains, “and these products don’t provide the vitamins, minerals and micronutrients that fibrous foods have.”

If you need supplements to fill in gaps, be wary of synthetic sources of the fiber, such as methylcellulose, calcium polycarbophil and wheat dextrin. “They’re chemicals and we’re not robots,” says Graham. “We’re humans and we need to process food.” He recommends food-based supplements, like psyllium and inulin, which is also a prebiotic.

The best sources of fiber are always going to be whole foods, most of which contain the two types of fiber. But Arikawa says it’s not necessary to calculate them separately. The focus should be on overall fiber intake, rather than the specific type of fiber.

RELATED: The Truth About the New Probiotics Trend

Top Foods High in Fiber

[caption id="attachment_65794" align="alignnone" width="620"]The Top Foods High in Fiber Photo: Twenty20[/caption]

Read More
9 All-Natural Sources of Probiotics
30-Minute Meals for Quick, Healthy Dinner Ideas
Everything You Need to Know About the Top Diet Plans

The post The Benefits of a High-Fiber Diet (Plus Best Food Sources) appeared first on Life by Daily Burn.

]]>
The Benefits of a High-Fiber Diet (Plus Best Food Sources)

[caption id="attachment_65788" align="alignnone" width="620"]The Benefits of a High-Fiber Diet (Plus Best Food Sources) Photo: Twenty20[/caption] You can argue the pros and cons of a ketogenic or a vegan diet on end, but there are only upsides to a high-fiber diet. If you had a diet matchmaker, it’s likely a high-fiber diet is “the one” — with zero reservations or stipulations. Yes, fiber is that good. "Research has shown that diets low in fat and high in fiber reduce the risk of heart disease, diabetes, irritable bowel syndrome and even some cancers," says Robert Graham, a board-certified integrative-medicine doctor and co-founder of FRESH Med. "So start eating your fiber!" Read on to learn more about fiber, and the best food sources to get your fill. RELATED: Are You Getting Enough Fiber?

The Facts on Fiber: Soluble vs. Insoluble

Dietary fiber is the indigestible parts of plant-based foods, such as fruits, vegetables, beans and whole grains, that travel through the gut and help manage digestion and waste. This essential nutrient falls into the carbohydrate category, but unlike most carbs that break down into sugar, dietary fiber remains untouched as it passes through the body.
"Fiber is like a sponge, so without water, it won’t work."
There are two types of fiber: soluble and insoluble. Soluble fiber comes from structures within the cells of the plant. Once it enters the digestive tract, it mixes with water to form a gel in the digestive tract that binds to fatty acids. This slows down digestion and the rate of sugar absorption. As a result, blood-sugar levels stabilize and cholesterol levels go down, which in turn helps prevent heart disease. RELATED: Why Young People Need to Worry About Cholesterol, Too On the other hand, insoluble fiber comes from the hard, structural part of plants, such as bran, seed husks and the skins of fruits and vegetables. Insoluble fiber makes its way through the digestive system relatively intact, bulking up stools and acting as an intestinal broom that sweeps waste out through the colon. Both types of fiber are necessary, but neither one can function on its own. “Both types of fiber are completely dependent on the amount of hydration in your system,” says Graham. “Fiber is like a sponge, so even an adequate amount of fiber won’t work without enough water.” RELATED: How to Detox the Healthy Way: 16 Recipes You’ll Love

The Health Benefits of a High-Fiber Diet

In addition to regulating bowel functions, a high-fiber diet has been linked to a lower risk of heart disease and lower risk of breast cancer. Fiber can also contribute to weight loss because it makes you feel full without the extra calories (insoluble fiber has no calories). Some studies even link a high fiber diet to fewer and less severe food allergies. Got digestive issues, like constipation or an upset stomach? Fill up on fiber.
"When there isn’t enough fiber in the diet, bad bacteria can take over."
Fiber helps power the gastrointestinal system, which plays an important role in boosting your immune system, says Andrea Arikawa, PhD, a professor of nutrition and dietetics at the University of North Florida. “Once undigested fibers arrive in the large intestine, they serve as prebiotic fuel for the friendly bacteria living there,” she says. “When there isn’t enough fiber in the diet, there will be a shift in the microbiome to favor growth of bacteria that can survive on fat and protein (aka the bad guys).” Arikawa explains that gut microorganisms produce compounds that are circulated throughout the entire body. An overgrowth of bad bacteria can produce inflammatory compounds or compounds that cause plaque in the veins. “Therefore, a lack of fiber has implications for cardiovascular disease, diabetes and obesity,” she says. “It goes way beyond gut health.” RELATED: The 11 Best and Worst Foods for Your Gut

Are You Getting Enough Fiber?

The recommended daily amount of fiber is 25 grams for women and 38 grams for men. But it’s worth noting that these numbers are just the minimum requirement. "That is where we should be starting,” says Graham. “A high-fiber diet is considered to be anything over that minimum.” Currently, Americans only eat about 16 grams of fiber per day, which is alarming since fiber is essential for healthy bowels and regularity. “We’re a fiber-deficient society,” says Graham, “which means we’re a constipated society. On the other end of the spectrum, it's also possible to overdo it. Arikawa says going above your maximum tolerable amount (40 to 50 grams for most people) can result in gas, bloating, cramping and, ironically, constipation. “The important thing is that if you want to increase your fiber intake, do it gradually and drink lots of fluids along with it,” says Arikawa. Those on low-carb diets (we’re looking at you keto) are at more risk of fiber deficiency because a lot of fiber is found in grains and fruits. "The diet itself is fine, but the problem is people sacrifice fruits and vegetables for too much meat,” says Graham. “Instead, they should focus on low-carb, plant-based foods.” Avocados, for example, could meet both high-fiber and high-fat needs. RELATED: 8 Low-Calorie Foods That Will Actually Fill You Up [caption id="attachment_65789" align="alignnone" width="620"]The Benefits of a High-Fiber Diet (Plus Best Food Sources) Photo: Twenty20[/caption]

Fiber Supplements: Friend or Faux?

So, can we just take fiber supplements to boost our intake? Yes and no. Fiber pills and powders can help get you there, but they’re not a one-to-one substitute for natural fiber-rich foods. Graham says fiber supplements should only be used to complement a well-balanced diet, but never as a primary source. “The whole is greater than the sum of its parts,” he explains, “and these products don’t provide the vitamins, minerals and micronutrients that fibrous foods have.” If you need supplements to fill in gaps, be wary of synthetic sources of the fiber, such as methylcellulose, calcium polycarbophil and wheat dextrin. “They’re chemicals and we’re not robots,” says Graham. “We’re humans and we need to process food.” He recommends food-based supplements, like psyllium and inulin, which is also a prebiotic. The best sources of fiber are always going to be whole foods, most of which contain the two types of fiber. But Arikawa says it’s not necessary to calculate them separately. The focus should be on overall fiber intake, rather than the specific type of fiber. RELATED: The Truth About the New Probiotics Trend

Top Foods High in Fiber

[caption id="attachment_65794" align="alignnone" width="620"]The Top Foods High in Fiber Photo: Twenty20[/caption] Read More 9 All-Natural Sources of Probiotics 30-Minute Meals for Quick, Healthy Dinner Ideas Everything You Need to Know About the Top Diet Plans

The post The Benefits of a High-Fiber Diet (Plus Best Food Sources) appeared first on Life by Daily Burn.

]]>
The Truth About How to Lose Belly Fat http://dailyburn.com/life/health/how-to-lose-belly-fat/ http://dailyburn.com/life/health/how-to-lose-belly-fat/#comments Fri, 16 Feb 2018 12:15:23 +0000 http://dailyburn.com/life/?p=44274 The Truth About How to Lose Belly Fat

[caption id="attachment_63815" align="alignnone" width="620"]The Truth About How to Lose Belly Fat Photo: Twenty20[/caption]

You’ve tried them all in your pursuit of flat abs: crunches, reverse crunches, planks, bicycles and even the ab roller. After all, it seems logical. To increase muscular definition and lose fat, you should workout your stomach muscles more. But will that really lead to a trim belly?

RELATED: 7 Surprising Ways You're Sabotaging Your Metabolism

“You can do 50,000 crunches a day, but it will still only be toned muscles under your belly fat,” says Lauren Harris-Pincus, MS, RDN and owner of Nutrition Starring You. “The truth is, unless the weight comes off, you’re not going to get a six-pack.”

So how do you get rid of the stubborn cushion around your midsection? Read on to get the real scoop on how to lose belly fat.

RELATED: 5 Pilates Exercises to Strengthen Your Deep Abs

Stomach Fat 101

“You exercise for 30 minutes compared to the 23-and-a-half hours that you don’t exercise.”

First things first, everyone has fat, both the layer of subcutaneous fat just under our skin that helps insulate the body and the deeper visceral fat that surrounds and protects the organs. That’s right: You’re supposed to have belly fat. But just how much fat you have and how it’s distributed has more to do with genetics than your core workout.

Men and women squirrel away fat differently, according to Harris-Pincus. On average, women have six to 11 percent more body fat than men. That extra fat typically gathers lower on the body (especially before they hit menopause) around the hips and thighs, creating a pear-shape. Men, on the other hand, tend to accumulate fat around the belly (hence, the beer gut).

RELATED: Hate Crunches? 6 Better Core Exercises

Thanks to the hormone estrogen, the female body likes to hold on to fat, too. A study in Obesity Reviews shows that women store fat more efficiently than men in an effort to prepare the body for pregnancy. But while it seems like women may have drawn the short-end of the stick, the stereotypical pear-shape is actually considered healthier than boasting a beer gut, because belly fat is a red flag when it comes to your health. “Visceral fat is associated with increased risk of diabetes, high blood pressure and metabolic syndrome,” says Harris-Pincus.

[caption id="attachment_44281" align="alignnone" width="620"]How to Lose Belly Fat - Eat The Right Things Photo: Pond5[/caption]

How to Lose Belly Fat and Keep It Off

Doing ab workouts might strengthen your core, but it won’t actually decrease fat or shrink those love handles — and that’s why you need to eat healthy. “You exercise for 30 minutes compared to the 23-and-a-half hours that you don’t exercise. You need to eat the right things,” says Harris-Pincus.

RELATED: 6 Reasons Why You Can't Out-Exercise a Bad Diet

Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And drop the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can reduce the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”

If you’re smart about the foods you choose and limit your intake, eventually you’ll start to lose body fat and drop pants sizes. But sorry: There’s no way to get it to disappear from only your belly — you'll likely reduce your overall body fat percentage and lose it in your face, hips, butt and chest, too.

RELATED: The Pros and Cons of 6 Popular Weight Loss Diets

Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.”

Research also shows that workouts involving high-intensity interval training (HIIT) can help reduce excess fat around your middle. Besides working your core, try incorporating a day or two of more vigorous exercise into your weekly schedule. (You can start with these three beginner routines.) Keep in mind that you can lower your total body fat percentage even by moving around more at work, according to another study.

The Bottom Line

There isn’t one magic trick or quick fix that will melt the fat around your midsection and give you those coveted abs we all see on the newsstands. Decreasing belly fat — and all body fat for that matter — is about making changes over the long-term.

Originally published October 2015. Updated February 2018.

Read More
12 Things Nobody Told Me About Losing Weight
The 10 Biggest Diet Mistakes, According to Experts
Here's Why Your Ab Workouts Aren't Working

The post The Truth About How to Lose Belly Fat appeared first on Life by Daily Burn.

]]>
The Truth About How to Lose Belly Fat

[caption id="attachment_63815" align="alignnone" width="620"]The Truth About How to Lose Belly Fat Photo: Twenty20[/caption] You’ve tried them all in your pursuit of flat abs: crunches, reverse crunches, planks, bicycles and even the ab roller. After all, it seems logical. To increase muscular definition and lose fat, you should workout your stomach muscles more. But will that really lead to a trim belly? RELATED: 7 Surprising Ways You're Sabotaging Your Metabolism “You can do 50,000 crunches a day, but it will still only be toned muscles under your belly fat,” says Lauren Harris-Pincus, MS, RDN and owner of Nutrition Starring You. “The truth is, unless the weight comes off, you’re not going to get a six-pack.” So how do you get rid of the stubborn cushion around your midsection? Read on to get the real scoop on how to lose belly fat. RELATED: 5 Pilates Exercises to Strengthen Your Deep Abs

Stomach Fat 101

“You exercise for 30 minutes compared to the 23-and-a-half hours that you don’t exercise.”
First things first, everyone has fat, both the layer of subcutaneous fat just under our skin that helps insulate the body and the deeper visceral fat that surrounds and protects the organs. That’s right: You’re supposed to have belly fat. But just how much fat you have and how it’s distributed has more to do with genetics than your core workout. Men and women squirrel away fat differently, according to Harris-Pincus. On average, women have six to 11 percent more body fat than men. That extra fat typically gathers lower on the body (especially before they hit menopause) around the hips and thighs, creating a pear-shape. Men, on the other hand, tend to accumulate fat around the belly (hence, the beer gut). RELATED: Hate Crunches? 6 Better Core Exercises Thanks to the hormone estrogen, the female body likes to hold on to fat, too. A study in Obesity Reviews shows that women store fat more efficiently than men in an effort to prepare the body for pregnancy. But while it seems like women may have drawn the short-end of the stick, the stereotypical pear-shape is actually considered healthier than boasting a beer gut, because belly fat is a red flag when it comes to your health. “Visceral fat is associated with increased risk of diabetes, high blood pressure and metabolic syndrome,” says Harris-Pincus. [caption id="attachment_44281" align="alignnone" width="620"]How to Lose Belly Fat - Eat The Right Things Photo: Pond5[/caption]

How to Lose Belly Fat and Keep It Off

Doing ab workouts might strengthen your core, but it won’t actually decrease fat or shrink those love handles — and that’s why you need to eat healthy. “You exercise for 30 minutes compared to the 23-and-a-half hours that you don’t exercise. You need to eat the right things,” says Harris-Pincus. RELATED: 6 Reasons Why You Can't Out-Exercise a Bad Diet Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And drop the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can reduce the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.” If you’re smart about the foods you choose and limit your intake, eventually you’ll start to lose body fat and drop pants sizes. But sorry: There’s no way to get it to disappear from only your belly — you'll likely reduce your overall body fat percentage and lose it in your face, hips, butt and chest, too. RELATED: The Pros and Cons of 6 Popular Weight Loss Diets Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.” Research also shows that workouts involving high-intensity interval training (HIIT) can help reduce excess fat around your middle. Besides working your core, try incorporating a day or two of more vigorous exercise into your weekly schedule. (You can start with these three beginner routines.) Keep in mind that you can lower your total body fat percentage even by moving around more at work, according to another study.

The Bottom Line

There isn’t one magic trick or quick fix that will melt the fat around your midsection and give you those coveted abs we all see on the newsstands. Decreasing belly fat — and all body fat for that matter — is about making changes over the long-term. Originally published October 2015. Updated February 2018. Read More 12 Things Nobody Told Me About Losing Weight The 10 Biggest Diet Mistakes, According to Experts Here's Why Your Ab Workouts Aren't Working

The post The Truth About How to Lose Belly Fat appeared first on Life by Daily Burn.

]]>
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The 6 Best Ways to Measure Body Fat Percentage http://dailyburn.com/life/health/how-to-measure-body-fat-percentage/ http://dailyburn.com/life/health/how-to-measure-body-fat-percentage/#comments Mon, 12 Feb 2018 12:45:51 +0000 http://dailyburn.com/life/?p=22984 6 Best Ways to Measure Body Fat Percentage

[caption id="attachment_65621" align="alignnone" width="620"]The 6 Best Ways to Measure Body Fat Percentage Photo: Twenty20[/caption]

Whether your priority is looking good in a bathing suit or living to see 100, there’s one piece of information that might stand in the way: body composition. Many people overlook this important metric, or the measure of fat mass to lean tissue, including bone, muscle, ligaments, tendons and organs. Higher body fat percentage has been linked to an increased incidence of diabetes, high blood pressure and other heart risks. And the overall amount isn’t the only concern; distribution of body fat matters, too. For some individuals, increased levels of abdominal fat have been tied to higher risks of heart disease and cancer compared to fat distributed across the rest of the body. So, how exactly do you track body fat?

A quick Google search will reveal dozens of methods to measure body composition, ranging from the quick and (relatively) painless to the incredibly detailed. These measurement techniques can help individuals determine how to set baseline values for body composition and future goals. However, with the variation in methods comes a fluctuation in accuracy. While one method might calculate your body fat percentage to within a few decimals, others leave a wider range of error. To help you navigate the numerous techniques, read on for the top five methods for measuring body fat percentage, along with the pros and cons of each.

RELATED: The Truth About How to Lose Belly Fat

How to Measure Body Fat Percentage

[caption id="attachment_22995" align="alignnone" width="620"]Skin Calipers Photo: Pond5[/caption]

1. Skin Calipers

It might not be St. Patrick’s Day, but get ready to be pinched! Perhaps the most accessible method for measuring body composition, technicians perform a skin fold assessment using either three, four or seven sites (meaning parts of the body). The technician doing the test first pinches the skin. Then, he or she uses the skin caliper device to measure the thickness of the skin fold for each site. Each protocol has specific sites for testing, commonly including the chest, arms, abs and thighs. After plugging the numbers into a formula, practitioners can estimate body fat percentage.

The Pros

Since calipers are relatively inexpensive (about $10 per pair), the skin fold method is the most easily accessible of all the methods listed here. Most gyms will have a pair handy. And you can expect more than a few trainers on staff to have adequate experience using them. Eager to keep close tabs on your progress? Consider investing in a pair of calipers for at-home testing. (Remember though, it does take considerable practice to be able to accurately self-administer the test.) Bonus: A proper skin fold assessment can be completed in just a matter of minutes, anytime or place.

The Cons

This method relies on readings from only a handful of body parts, so margin for error can vary. This highly depends on the experience and knowledge of the technician. To minimize error, Jessica Kneeland, personal trainer and founder of Remodel Fitness, says “The most important thing is to use the exact same spots every time. Consistency with calipers takes practice, so the key is to practice a lot — or find an expert technician.” Body fat distribution can factor into the accuracy level as well. Although the test takes a measurement from each main area of the body (including the upper body, midsection and lower body), a participant that holds greater amounts of fat outside of the measured areas might end up with a lower reading.

RELATED: How to Calculate Your Basal Metabolic Rate (BMR)

[caption id="attachment_55308" align="alignnone" width="620"]6 Ways to Measure Body Fat Percentage Photo: Pond5[/caption]

2. Bioelectrical Impedance

Although the name might sound intimidating, bioelectrical impedance is far from shock therapy. In fact, users won’t even feel a thing. Bioelectrical impedance scales range from the simple (a normal scale with electrodes under each foot) to the complex (a scale that has handholds with additional electrodes). Regardless of the machine, the devices work by sending tiny electrical impulses through the body and measuring how quickly those impulses return. Since lean tissue conducts electrical impulses quicker than fatty tissue, a faster response time is correlated with a leaner physique.

The Pros

Bioelectrical impedance monitors tend to be affordable enough to keep one around the house. In fact, many traditional weight scales come with built-in body composition features that can generate and track body fat percentage alongside bodyweight. Outside of the house, you can find bioelectrical impedance monitors at many gyms and personal training studios. (You might need to pay to use them.) Since this technique requires little more than pressing a button, users need little to no previous practice. Plus, you'll get measurements in a matter of seconds.

The Cons

The skill and time trade-off comes at an expense: accuracy. Bioelectrical impedance measurements are generally much less accurate than methods like DEXA scans (see below). Readings can be greatly affected by variables like hydration levels (since water also conducts electrical impulses), meal times (a recent meal can skew results), and workouts (taking a reading directly after exercise leads to a lower body fat reading). Kneeland, who uses a bioelectrical impedance device called an InBody Machine with clients, acknowledges that it’s crucial for clients to follow a set protocol. That's especially important in terms of food and fluid intake. How to get a most consistent reading? Take readings at similar times during the day and in the same conditions, Kneeland says.

RELATED: How Often Should You Weight Yourself?

3. Hydrostatic Weighing

If the thought of getting dunked underwater suits your fancy, this might be the method for you. Hydrostatic weighing, commonly referred to as underwater weighing, compares a subject’s normal bodyweight (outside the water) to his or her bodyweight while completely submerged. Using these two numbers and the density of the water, operators can accurately calculate the subject’s density. This number is then used to estimate body composition.

The Pros

Hydrostatic weighing is an incredibly accurate technique for measuring body composition. The technique uses tried and true variables that feature a low percentage of error. For that reason, many experts refer to hydrostatic weighing as the gold standard for measuring body composition. It's also commonly used in research settings.

The Cons

Unless you happen to have an underwater scale at home, you’re going to have to find a lab or a performance center for this. As a result, this method can be a bit inconvenient. It's more expensive (ranging from $40 to $60) compared to other techniques, too. Subjects also have to forcefully exhale as much air out of their lungs as possible to reduce potential for error and sit submerged completely underwater. This might be uncomfortable for some individuals.

RELATED: Weight Fluctuations: What's Normal and What's Not

4. DEXA (Dual-Energy X-Ray Absorptiometry)

Think X-rays only detect broken bones? A DEXA scan exposes patients to X-ray beams of differing intensities. And experts use it to calculate bone mineral density alongside body composition. Participants lie still on a table while a machine arm passes over their entire body. This arm emits a high- and a low-energy X-ray beam. By measuring the absorption of each beam into parts of the body, technicians can get readings for bone mineral density, lean body mass and fat mass. Also, because the machine scans body parts individually, the test can also break down body composition per limb. That means you can confirm suspicions that your right leg is indeed just a bit stronger than your left.

The Pros

Like hydrostatic weighing, DEXA scans are incredibly accurate at measuring body composition. Whereas hydrostatic weighing involves dunking under the water, a DEXA scan simply involves lying on a table for a few quick, dry and painless minutes.

The Cons

Like the hydrostatic weighing method, don’t count on around-the-clock availability of DEXA's advanced technology. Getting a DEXA scan usually involves making an appointment with a medical professional. The high level of accuracy also comes at a relatively high price tag (which will vary by location) compared to other methods.

RELATED: The 15 Most Underrated Exercises, According to Trainers

5. Air-Displacement Plethysmography

Don’t let the name intimidate you. Air-displacement plethysmography is actually very similar to underwater weighing. First, participants sit in a small machine, like this “BOD Pod.” Then, by measuring how air displacement by the individual, technicians can determine body density. Like underwater weighing, the participant’s body density is then used to calculate body composition.

The Pros

Since the air-displacement plethysmography method doesn’t involve dunking your head underwater, many subjects will find it more comfortable. The shape and size of the machine used in this technique, which typically resembles an egg, makes it accommodating for almost any age, shape and size.

The Cons

Along with DEXA and underwater weight, you won't find air-displacement plethysmography in your neighborhood gym. While commercial machines might pop up at select high-level training facilities, locating one near you might be difficult. Plus, the cost (between $45 and $60 per reading) is another factor to consider.

RELATED: 3 Quick HIIT Workouts for Beginners

[caption id="attachment_55305" align="alignnone" width="620"]Measuring Body Fat: 3D Body Scanning Photo Courtesy of Naked Labs[/caption]

6. 3D Body Scan

You'll see this option become more readily available and accessible. Several brands offer at-home devices that scan your body, take circumference measurements of different body parts and then track your body fat via a corresponding app. Many can also tell you your muscle mass. One example: The at-home machine, Naked ($999, accepting preorders now). It's a full-length mirror embedded with sensors that use infrared light to provide a full-body 3D image. It also comes with a turntable to read your weight and provide a 360-degree body view. Similarly, mPort ($5/month for the app subscription) creates a 3D image of your body using infrared light and circumference measurements. You can find these machines in several LA Fitness locations, most commonly in California. Styku is another body mapping machine, offering similar readings.

The Pros

For most body types, 3D mapping comes within two percent of the accuracy of the DEXA method. Because of the devices' corresponding apps, you can also easily and frequently track your progress and find small changes you wouldn't normally notice. That's even simpler with a machine like Naked, which you can use in the comfort and privacy of your home. While accuracy improves if you do a scan at the same time every day, you don't need to worry about hydration or meal times like you do with bioelectrical impedance.

The Cons

You do, however, need to worry about your clothes. You'll get more accurate number when you're naked. But if you prefer, tight pants and a top also works. Just remember to wear that same outfit for every reading. Standing as still as possible during the scan is also how to ensure the most accurate results.

Remember the Big Picture

Regardless of which metric you go with, resist the urge to test on a weekly basis. According to Kneeland, results take time. “I encourage new clients to wait at least six to eight weeks before re-measuring their body fat percentage," she says. "At first I just want them focusing on implementing good habits and noticing how they feel." As for which testing procedure to try, find a method that works for you — then stick with it. Though bioelectrical impedance and skin calipers tend to be slightly less accurate than more high-tech methods like underwater weighing, they can still be an incredibly useful tool. And remember, body composition should be just one metric on the road to health and fitness. Sleep quality, energy levels and happiness should also take priority. So don't make body fat the entire focus of your training.

Originally posted on December 30, 2013. Updated February 2018. Additional writing and reporting by Mallory Creveling.

Read More
Is Weight Loss As Simple as Calorie Counting?
7 Ways to Naturally Boost Your Metabolism
3 Fat-Blasting HIIT Workouts to Try Now

The post The 6 Best Ways to Measure Body Fat Percentage appeared first on Life by Daily Burn.

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6 Best Ways to Measure Body Fat Percentage

[caption id="attachment_65621" align="alignnone" width="620"]The 6 Best Ways to Measure Body Fat Percentage Photo: Twenty20[/caption] Whether your priority is looking good in a bathing suit or living to see 100, there’s one piece of information that might stand in the way: body composition. Many people overlook this important metric, or the measure of fat mass to lean tissue, including bone, muscle, ligaments, tendons and organs. Higher body fat percentage has been linked to an increased incidence of diabetes, high blood pressure and other heart risks. And the overall amount isn’t the only concern; distribution of body fat matters, too. For some individuals, increased levels of abdominal fat have been tied to higher risks of heart disease and cancer compared to fat distributed across the rest of the body. So, how exactly do you track body fat? A quick Google search will reveal dozens of methods to measure body composition, ranging from the quick and (relatively) painless to the incredibly detailed. These measurement techniques can help individuals determine how to set baseline values for body composition and future goals. However, with the variation in methods comes a fluctuation in accuracy. While one method might calculate your body fat percentage to within a few decimals, others leave a wider range of error. To help you navigate the numerous techniques, read on for the top five methods for measuring body fat percentage, along with the pros and cons of each. RELATED: The Truth About How to Lose Belly Fat

How to Measure Body Fat Percentage

[caption id="attachment_22995" align="alignnone" width="620"]Skin Calipers Photo: Pond5[/caption]

1. Skin Calipers

It might not be St. Patrick’s Day, but get ready to be pinched! Perhaps the most accessible method for measuring body composition, technicians perform a skin fold assessment using either three, four or seven sites (meaning parts of the body). The technician doing the test first pinches the skin. Then, he or she uses the skin caliper device to measure the thickness of the skin fold for each site. Each protocol has specific sites for testing, commonly including the chest, arms, abs and thighs. After plugging the numbers into a formula, practitioners can estimate body fat percentage.

The Pros

Since calipers are relatively inexpensive (about $10 per pair), the skin fold method is the most easily accessible of all the methods listed here. Most gyms will have a pair handy. And you can expect more than a few trainers on staff to have adequate experience using them. Eager to keep close tabs on your progress? Consider investing in a pair of calipers for at-home testing. (Remember though, it does take considerable practice to be able to accurately self-administer the test.) Bonus: A proper skin fold assessment can be completed in just a matter of minutes, anytime or place.

The Cons

This method relies on readings from only a handful of body parts, so margin for error can vary. This highly depends on the experience and knowledge of the technician. To minimize error, Jessica Kneeland, personal trainer and founder of Remodel Fitness, says “The most important thing is to use the exact same spots every time. Consistency with calipers takes practice, so the key is to practice a lot — or find an expert technician.” Body fat distribution can factor into the accuracy level as well. Although the test takes a measurement from each main area of the body (including the upper body, midsection and lower body), a participant that holds greater amounts of fat outside of the measured areas might end up with a lower reading. RELATED: How to Calculate Your Basal Metabolic Rate (BMR) [caption id="attachment_55308" align="alignnone" width="620"]6 Ways to Measure Body Fat Percentage Photo: Pond5[/caption]

2. Bioelectrical Impedance

Although the name might sound intimidating, bioelectrical impedance is far from shock therapy. In fact, users won’t even feel a thing. Bioelectrical impedance scales range from the simple (a normal scale with electrodes under each foot) to the complex (a scale that has handholds with additional electrodes). Regardless of the machine, the devices work by sending tiny electrical impulses through the body and measuring how quickly those impulses return. Since lean tissue conducts electrical impulses quicker than fatty tissue, a faster response time is correlated with a leaner physique.

The Pros

Bioelectrical impedance monitors tend to be affordable enough to keep one around the house. In fact, many traditional weight scales come with built-in body composition features that can generate and track body fat percentage alongside bodyweight. Outside of the house, you can find bioelectrical impedance monitors at many gyms and personal training studios. (You might need to pay to use them.) Since this technique requires little more than pressing a button, users need little to no previous practice. Plus, you'll get measurements in a matter of seconds.

The Cons

The skill and time trade-off comes at an expense: accuracy. Bioelectrical impedance measurements are generally much less accurate than methods like DEXA scans (see below). Readings can be greatly affected by variables like hydration levels (since water also conducts electrical impulses), meal times (a recent meal can skew results), and workouts (taking a reading directly after exercise leads to a lower body fat reading). Kneeland, who uses a bioelectrical impedance device called an InBody Machine with clients, acknowledges that it’s crucial for clients to follow a set protocol. That's especially important in terms of food and fluid intake. How to get a most consistent reading? Take readings at similar times during the day and in the same conditions, Kneeland says. RELATED: How Often Should You Weight Yourself?

3. Hydrostatic Weighing

If the thought of getting dunked underwater suits your fancy, this might be the method for you. Hydrostatic weighing, commonly referred to as underwater weighing, compares a subject’s normal bodyweight (outside the water) to his or her bodyweight while completely submerged. Using these two numbers and the density of the water, operators can accurately calculate the subject’s density. This number is then used to estimate body composition.

The Pros

Hydrostatic weighing is an incredibly accurate technique for measuring body composition. The technique uses tried and true variables that feature a low percentage of error. For that reason, many experts refer to hydrostatic weighing as the gold standard for measuring body composition. It's also commonly used in research settings.

The Cons

Unless you happen to have an underwater scale at home, you’re going to have to find a lab or a performance center for this. As a result, this method can be a bit inconvenient. It's more expensive (ranging from $40 to $60) compared to other techniques, too. Subjects also have to forcefully exhale as much air out of their lungs as possible to reduce potential for error and sit submerged completely underwater. This might be uncomfortable for some individuals. RELATED: Weight Fluctuations: What's Normal and What's Not

4. DEXA (Dual-Energy X-Ray Absorptiometry)

Think X-rays only detect broken bones? A DEXA scan exposes patients to X-ray beams of differing intensities. And experts use it to calculate bone mineral density alongside body composition. Participants lie still on a table while a machine arm passes over their entire body. This arm emits a high- and a low-energy X-ray beam. By measuring the absorption of each beam into parts of the body, technicians can get readings for bone mineral density, lean body mass and fat mass. Also, because the machine scans body parts individually, the test can also break down body composition per limb. That means you can confirm suspicions that your right leg is indeed just a bit stronger than your left.

The Pros

Like hydrostatic weighing, DEXA scans are incredibly accurate at measuring body composition. Whereas hydrostatic weighing involves dunking under the water, a DEXA scan simply involves lying on a table for a few quick, dry and painless minutes.

The Cons

Like the hydrostatic weighing method, don’t count on around-the-clock availability of DEXA's advanced technology. Getting a DEXA scan usually involves making an appointment with a medical professional. The high level of accuracy also comes at a relatively high price tag (which will vary by location) compared to other methods. RELATED: The 15 Most Underrated Exercises, According to Trainers

5. Air-Displacement Plethysmography

Don’t let the name intimidate you. Air-displacement plethysmography is actually very similar to underwater weighing. First, participants sit in a small machine, like this “BOD Pod.” Then, by measuring how air displacement by the individual, technicians can determine body density. Like underwater weighing, the participant’s body density is then used to calculate body composition.

The Pros

Since the air-displacement plethysmography method doesn’t involve dunking your head underwater, many subjects will find it more comfortable. The shape and size of the machine used in this technique, which typically resembles an egg, makes it accommodating for almost any age, shape and size.

The Cons

Along with DEXA and underwater weight, you won't find air-displacement plethysmography in your neighborhood gym. While commercial machines might pop up at select high-level training facilities, locating one near you might be difficult. Plus, the cost (between $45 and $60 per reading) is another factor to consider. RELATED: 3 Quick HIIT Workouts for Beginners [caption id="attachment_55305" align="alignnone" width="620"]Measuring Body Fat: 3D Body Scanning Photo Courtesy of Naked Labs[/caption]

6. 3D Body Scan

You'll see this option become more readily available and accessible. Several brands offer at-home devices that scan your body, take circumference measurements of different body parts and then track your body fat via a corresponding app. Many can also tell you your muscle mass. One example: The at-home machine, Naked ($999, accepting preorders now). It's a full-length mirror embedded with sensors that use infrared light to provide a full-body 3D image. It also comes with a turntable to read your weight and provide a 360-degree body view. Similarly, mPort ($5/month for the app subscription) creates a 3D image of your body using infrared light and circumference measurements. You can find these machines in several LA Fitness locations, most commonly in California. Styku is another body mapping machine, offering similar readings.

The Pros

For most body types, 3D mapping comes within two percent of the accuracy of the DEXA method. Because of the devices' corresponding apps, you can also easily and frequently track your progress and find small changes you wouldn't normally notice. That's even simpler with a machine like Naked, which you can use in the comfort and privacy of your home. While accuracy improves if you do a scan at the same time every day, you don't need to worry about hydration or meal times like you do with bioelectrical impedance.

The Cons

You do, however, need to worry about your clothes. You'll get more accurate number when you're naked. But if you prefer, tight pants and a top also works. Just remember to wear that same outfit for every reading. Standing as still as possible during the scan is also how to ensure the most accurate results.

Remember the Big Picture

Regardless of which metric you go with, resist the urge to test on a weekly basis. According to Kneeland, results take time. “I encourage new clients to wait at least six to eight weeks before re-measuring their body fat percentage," she says. "At first I just want them focusing on implementing good habits and noticing how they feel." As for which testing procedure to try, find a method that works for you — then stick with it. Though bioelectrical impedance and skin calipers tend to be slightly less accurate than more high-tech methods like underwater weighing, they can still be an incredibly useful tool. And remember, body composition should be just one metric on the road to health and fitness. Sleep quality, energy levels and happiness should also take priority. So don't make body fat the entire focus of your training. Originally posted on December 30, 2013. Updated February 2018. Additional writing and reporting by Mallory Creveling. Read More Is Weight Loss As Simple as Calorie Counting? 7 Ways to Naturally Boost Your Metabolism 3 Fat-Blasting HIIT Workouts to Try Now

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Hope or Hype: The Truth About Weight Loss Pills http://dailyburn.com/life/health/weight-loss-supplements-garcinia-cambogia/ Wed, 07 Feb 2018 12:15:16 +0000 http://dailyburn.com/life/?p=65539 The Truth About Garcinia Cambogia and Weight Loss Supplements

[caption id="attachment_65549" align="alignnone" width="620"]The Truth About Garcinia Cambogia and Weight Loss Supplements Photo: Twenty20[/caption]

We’ve all seen the ads: Supplements promising to help you lose weight, build lean muscle, rev your metabolism and turn you into a fat-burning machine. We admit — the idea of popping a pill to lose weight sounds pretty enticing. After all, it’s so much easier than cleaning up your diet and regularly sweating it out at the gym.

Despite the rise and fall of weight loss pills (remember Fen-Phen, Dr. Oz’s green coffee bean extract debacle?), supplements still line the shelves of most health food and drug stores. Georgia Rounder, RDN, says, “For many individuals seeking to lose weight, weight loss supplements provide a ‘quick fix’ approach to meet their desired weight goals, especially products that are marketed in a flashy, convincing manner.” But do they actually work?

RELATED: 50 Resources to Help You Lose Weight

Weight Loss Supplements: Animal vs. Human Studies

The short answer is there’s no clinical evidence to support the effectiveness of weight loss supplements. Rebecca Ditkoff, MPH, RD, says, "There are no real clinical trials to show that they work in humans."

While researchers have investigated the ingredients in diet pills, most studies are on animals. “Animal studies are done when initially researching a specific supplement, but human studies are necessary for confirming the effectiveness of the supplement in the body’s physiological makeup,” Rounder says.

For example, conjugated linoleic acid (CLA) is a supplement touted as a fat burner. “Some research has shown that CLA may be beneficial in decreasing fat mass in animals,” Rounder says. But according to Rounder, human studies are inconclusive and have an overall minimal effect on total body weight and body fat.

RELATED: The Truth About How to Lose Belly Fat

Garcinia Cambogia: Decoding Diet Pill Claims

For other supplements, the findings have been inconclusive. Garcinia cambogia is a supplement that comes from the pulp and rind of a fruit-bearing tree of the same name. “Many weight loss benefits have been proposed for this supplement, including the suppression of food intake throughout the day. But short-term clinical trials completed up to this point reveal next to no effect on total body weight,” Rounder says.

Another example is raspberry ketones, a natural phenolic compound found in raspberries that's believed to make it harder for your body to store fat. “However, this particular supplement was primarily studied in combination with other ingredients. This prevents us from making conclusions about using it as a weight loss supplement,” Rounder says.

Industry partners or the supplement companies also sponsor some of the research on weight loss pills. “This can lead to a bias within the research and ultimately favor the industry’s product or aim in some way,” Rounder says. Plus, Ditkoff says some diet pills can have the opposite effect of wrecking your metabolism and causing weight gain.

RELATED: Help! Why Did I Suddenly Stop Losing Weight?

Are You Getting What You Paid For?

Contrary to what you might think, the Food and Drug Administration (FDA) doesn't regulate weight loss supplements. Unlike drugs, which go through rigorous clinical trials, manufacturers don't need to prove that dietary supplements are safe.

So for advertisements that claim to help you burn fat 10 times faster than normal, the manufacturer doesn’t actually have to demonstrate that those claims are true. What’s promised on the packaging isn't always in the pills, so there's a risk you don't get what you buy.

“Since they’re not approved by the FDA, you don’t even know what’s in them, which is pretty scary,” Ditkoff says. “They can have fillers and additives. You don’t know what else is in there.”

In fact, Vox investigated current dietary and weight loss supplements on the market and found that many contained hidden drugs, including ones that have been pulled from the U.S. market. A study in the New England Journal of Medicine found that 20,000 emergency room visits each year are from adverse reactions to dietary supplements. Think: palpitations, chest pain and increased blood pressure. Nearly 72 percent of those cases are from weight loss or energy products.

RELATED: The Beginner’s Guide to Pre and Post-Workout Supplements

A Smarter Weight Loss Solution

The truth is there isn’t one pill that’s going to fix everything. But if you want to introduce a new supplement to your regimen, talk to a professional. “If you’re seriously considering taking any of these supplements on a routine basis, first consult your physician to get the final OK,” Rounder says.

Taking a weight loss pill can sometimes do more damage than good. “Depending on the supplement and your medical history, the side effects of these supplements may include GI distress, nausea, vomiting, abdominal pain, constipation, diarrhea, brain fog and headaches. They may even interfere with the absorption of key vitamins and minerals,” Rounder says. Ditkoff says the key to weight loss is lifestyle change. That means committing to eating a balanced diet and getting more exercise. And be patient. While you may wish for instant, healthy weight loss is a long-term affair.

Read More
How to Choose the Right Probiotic for You
7 Ways to Naturally Boost Your Metabolism
The Beginner’s Guide to Using Protein Powder

The post Hope or Hype: The Truth About Weight Loss Pills appeared first on Life by Daily Burn.

]]>
The Truth About Garcinia Cambogia and Weight Loss Supplements

[caption id="attachment_65549" align="alignnone" width="620"]The Truth About Garcinia Cambogia and Weight Loss Supplements Photo: Twenty20[/caption] We’ve all seen the ads: Supplements promising to help you lose weight, build lean muscle, rev your metabolism and turn you into a fat-burning machine. We admit — the idea of popping a pill to lose weight sounds pretty enticing. After all, it’s so much easier than cleaning up your diet and regularly sweating it out at the gym. Despite the rise and fall of weight loss pills (remember Fen-Phen, Dr. Oz’s green coffee bean extract debacle?), supplements still line the shelves of most health food and drug stores. Georgia Rounder, RDN, says, “For many individuals seeking to lose weight, weight loss supplements provide a ‘quick fix’ approach to meet their desired weight goals, especially products that are marketed in a flashy, convincing manner.” But do they actually work? RELATED: 50 Resources to Help You Lose Weight

Weight Loss Supplements: Animal vs. Human Studies

The short answer is there’s no clinical evidence to support the effectiveness of weight loss supplements. Rebecca Ditkoff, MPH, RD, says, "There are no real clinical trials to show that they work in humans." While researchers have investigated the ingredients in diet pills, most studies are on animals. “Animal studies are done when initially researching a specific supplement, but human studies are necessary for confirming the effectiveness of the supplement in the body’s physiological makeup,” Rounder says. For example, conjugated linoleic acid (CLA) is a supplement touted as a fat burner. “Some research has shown that CLA may be beneficial in decreasing fat mass in animals,” Rounder says. But according to Rounder, human studies are inconclusive and have an overall minimal effect on total body weight and body fat. RELATED: The Truth About How to Lose Belly Fat

Garcinia Cambogia: Decoding Diet Pill Claims

For other supplements, the findings have been inconclusive. Garcinia cambogia is a supplement that comes from the pulp and rind of a fruit-bearing tree of the same name. “Many weight loss benefits have been proposed for this supplement, including the suppression of food intake throughout the day. But short-term clinical trials completed up to this point reveal next to no effect on total body weight,” Rounder says. Another example is raspberry ketones, a natural phenolic compound found in raspberries that's believed to make it harder for your body to store fat. “However, this particular supplement was primarily studied in combination with other ingredients. This prevents us from making conclusions about using it as a weight loss supplement,” Rounder says. Industry partners or the supplement companies also sponsor some of the research on weight loss pills. “This can lead to a bias within the research and ultimately favor the industry’s product or aim in some way,” Rounder says. Plus, Ditkoff says some diet pills can have the opposite effect of wrecking your metabolism and causing weight gain. RELATED: Help! Why Did I Suddenly Stop Losing Weight?

Are You Getting What You Paid For?

Contrary to what you might think, the Food and Drug Administration (FDA) doesn't regulate weight loss supplements. Unlike drugs, which go through rigorous clinical trials, manufacturers don't need to prove that dietary supplements are safe. So for advertisements that claim to help you burn fat 10 times faster than normal, the manufacturer doesn’t actually have to demonstrate that those claims are true. What’s promised on the packaging isn't always in the pills, so there's a risk you don't get what you buy. “Since they’re not approved by the FDA, you don’t even know what’s in them, which is pretty scary,” Ditkoff says. “They can have fillers and additives. You don’t know what else is in there.” In fact, Vox investigated current dietary and weight loss supplements on the market and found that many contained hidden drugs, including ones that have been pulled from the U.S. market. A study in the New England Journal of Medicine found that 20,000 emergency room visits each year are from adverse reactions to dietary supplements. Think: palpitations, chest pain and increased blood pressure. Nearly 72 percent of those cases are from weight loss or energy products. RELATED: The Beginner’s Guide to Pre and Post-Workout Supplements

A Smarter Weight Loss Solution

The truth is there isn’t one pill that’s going to fix everything. But if you want to introduce a new supplement to your regimen, talk to a professional. “If you’re seriously considering taking any of these supplements on a routine basis, first consult your physician to get the final OK,” Rounder says. Taking a weight loss pill can sometimes do more damage than good. “Depending on the supplement and your medical history, the side effects of these supplements may include GI distress, nausea, vomiting, abdominal pain, constipation, diarrhea, brain fog and headaches. They may even interfere with the absorption of key vitamins and minerals,” Rounder says. Ditkoff says the key to weight loss is lifestyle change. That means committing to eating a balanced diet and getting more exercise. And be patient. While you may wish for instant, healthy weight loss is a long-term affair. Read More How to Choose the Right Probiotic for You 7 Ways to Naturally Boost Your Metabolism The Beginner’s Guide to Using Protein Powder

The post Hope or Hype: The Truth About Weight Loss Pills appeared first on Life by Daily Burn.

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What Bob Harper Learned from His Heart Attack (And What You Can, Too) http://dailyburn.com/life/health/bob-harper-heart-disease/ Fri, 02 Feb 2018 12:15:58 +0000 http://dailyburn.com/life/?p=65289 What Bob Harper Learned from His Heart Attack (And You Should Know, Too)

[caption id="attachment_65292" align="alignnone" width="620"]What Bob Harper Learned from His Heart Attack (And You Should Know, Too) Photo: Daily Burn Black Fire[/caption]

Heart disease can happen to anyone — even the fittest trainers. When Bob Harper had a near-fatal heart attack last February, it was the last thing he thought could happen. The then 51-year-old Daily Burn Black Fire trainer was in top shape, followed a healthy Paleo diet and had routine check-ups with his cardiologist. “I was working out and felt really good,” Harper recounts.

But during a training session at BRICK New York, Harper suddenly collapsed. The next thing he remembers was waking up in a hospital bed surrounded by family and friends. “I didn’t have any traditional signs of a heart attack, so it was a major surprise when I woke up in the hospital two days later,” Harper says.

RELATED: Why Young People Need to Worry About Cholesterol, Too

Heart Disease Can Be a Silent Killer

Heart disease runs in Harper’s family. His mother and grandfather (his mother’s father) both passed away from a heart attack at age 70. “When a person dies at 70 of a heart attack, a red flag doesn’t necessarily go up, but my doctor told me I had a bit of an issue with cholesterol,” Harper says. Harper later discovered that he had high levels of lipoprotein, a particle in your blood that carries cholesterol, fats and proteins. Lipoprotein can increase your risk for cardiovascular disease because it builds up fatty deposits in your arteries. What makes it difficult to treat lipoprotein is that the amount you have in your blood depends on your genes — and diet and exercise have little to no impact.

While genetics play a large role in your heart disease risk factors, Dr. Suzanne Steinbaum, D.O., a preventive cardiologist from New York and a national Go Red For Women volunteer, says keeping track of your numbers always helps. “People who have a family history of heart disease should monitor their cholesterol and blood pressure. If you have a parents who had a heart attack at age 45, you shouldn’t wait until you’re 45 to get your heart checked,” Dr. Steinbaum says.

RELATED: How Old Is Your Heart? Try This Calculator to Find Out

5 Strategies to Reduce Your Heart Disease Risk

It was a long road to recovery, Harper says. “For the longest time, the only activity I could do was walk, and then it was me going back to the gym and being able to trust that I’ll be alright when I work out.” But today, The Biggest Loser host continues to take proactive steps to protect his health — starting with his diet and exercise routine.

With that said, here are some of Steinbaum’s top tips to reduce your risk of heart disease and stay healthy. Plus, learn how Harper is following doctors’ orders post-heart attack.

1. Follow a healthy, balanced diet.

Sticking to a clean eating routine can help protect your heart, since many pre-packaged foods are loaded with saturated fat, salt and sugar — a triple threat to your ticker. Dr. Steinbaum recommends the DASH diet and Mediterranean diet for heart health. “These diets are filled with vegetables and fruits, whole grains and heart-healthy fats, like omega-3 fatty acids,” Dr. Steinbaum says. But the worst diet for your heart? The ketogenic diet. “Ketosis is the unhealthiest state for your heart,” Dr. Steinbaum says. “We know that saturated fat increases your risk of heart disease.”

Leading up to the incident, Harper was following a Paleo diet, but since his heart attack, he has a new approach to clean eating. In his latest book, The Super Carb Diet: Shed Pounds, Build Strength Eat Real Food, Harper talks about the benefits of whole grains and the complex carbohydrates in vegetables and fruits. “I was working on the book before my heart attack, and back then I was relying solely on macro nutrients, like protein and fat,” Harper says. But Harper realized that people who are following a grain-free or Paleo diet are missing essential nutrients from whole grains that can help lower cholesterol. “What I learned about following a heart-healthy diet is to have balance. I don’t want people to be afraid of ‘carbage,’” he says.

RELATED: Everything You Need to Know About the Top Diet Plans

2. Exercise, but keep an eye on intensity.

Working out has many benefits: It’s good for your heart, boosts your metabolism burns fat and makes you feel good. But there’s such thing as adding too much intensity too soon. If you’re new to working out, ease into a regular routine before you jump into more intense workouts, like HIIT. “HIIT could be beneficial in preventing heart disease, but the more important thing is getting at least 150 minutes of cardio and weight training each week,” Steinbaum says. “That could be walking, running or cycling. It doesn’t need to be an extreme form of exercise,” she says.

After his heart attack, Harper changed his exercise routine and dialed down the intensity of his workouts. “I used to do workouts at a really high intensity, but now I’m not as concerned about pushing myself to such extremes. I balance my workouts with more yoga,” he says. Bottom line is to become more active, whether that’s through HIIT, running or weightlifting.

3. Manage stress.

Beyond diet and exercise, Dr. Steinbaum says keeping stress and anxiety to a minimum is an important component of heart disease prevention. “Stress can cause depression and increase heart disease risk two to four-fold. Managing these parts of ourselves are actually critical to preventing heart disease,” she says. To help alleviate stress, Harper practices transcendental meditation. “Transcendental meditation makes me feel better. When I do yoga and meditation, I’m able to make time for myself and be present for everyone in my life,” Harper says.

4. See your doctor regularly.

Cholesterol and blood pressure aren’t the only numbers you should be tracking. Dr. Steinbaum says to also monitor significant weight gain or changes to your blood sugar. “What’s interesting is that many women will learn about their heart disease risk when they’re pregnant because they might develop high blood pressure and gestational diabetes during this time,” Dr. Steinbaum explains. Heart disease takes decades to develop, but the real risks happen in your 20s and 30s. “Being overweight or obese can predispose you for heart disease and other conditions, like diabetes and metabolic syndrome. They’re all related,” she says.

RELATED: Is Sugar Worse Than Salt When It Comes to Your Heart?

5. Stay committed to your health.

You can’t change your genes, but what you can control about your heart health is how well you take care of it. “Heart disease is 80 percent preventable. When people know that they can reverse their risks through healthy lifestyle choices, it makes the disease less scary,” Dr. Steinbaum says. For Harper, it means being able to trust his heart again. “During my recovery, it took a lot for me to go back to gym and know that my heart could handle it,” he says. “The gym was a safe and happy place for me before my heart attack, so it’s been a growing experience. It’s completely changed my relationship with my heart.”

Read More
7 Days of Clean Eating, Made Simple
Stressed Out? 45 Resources to Help You Relax, Stat
33 Sources of Workout Motivation

The post What Bob Harper Learned from His Heart Attack (And What You Can, Too) appeared first on Life by Daily Burn.

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What Bob Harper Learned from His Heart Attack (And You Should Know, Too)

[caption id="attachment_65292" align="alignnone" width="620"]What Bob Harper Learned from His Heart Attack (And You Should Know, Too) Photo: Daily Burn Black Fire[/caption] Heart disease can happen to anyone — even the fittest trainers. When Bob Harper had a near-fatal heart attack last February, it was the last thing he thought could happen. The then 51-year-old Daily Burn Black Fire trainer was in top shape, followed a healthy Paleo diet and had routine check-ups with his cardiologist. “I was working out and felt really good,” Harper recounts. But during a training session at BRICK New York, Harper suddenly collapsed. The next thing he remembers was waking up in a hospital bed surrounded by family and friends. “I didn’t have any traditional signs of a heart attack, so it was a major surprise when I woke up in the hospital two days later,” Harper says. RELATED: Why Young People Need to Worry About Cholesterol, Too

Heart Disease Can Be a Silent Killer

Heart disease runs in Harper’s family. His mother and grandfather (his mother’s father) both passed away from a heart attack at age 70. “When a person dies at 70 of a heart attack, a red flag doesn’t necessarily go up, but my doctor told me I had a bit of an issue with cholesterol,” Harper says. Harper later discovered that he had high levels of lipoprotein, a particle in your blood that carries cholesterol, fats and proteins. Lipoprotein can increase your risk for cardiovascular disease because it builds up fatty deposits in your arteries. What makes it difficult to treat lipoprotein is that the amount you have in your blood depends on your genes — and diet and exercise have little to no impact. While genetics play a large role in your heart disease risk factors, Dr. Suzanne Steinbaum, D.O., a preventive cardiologist from New York and a national Go Red For Women volunteer, says keeping track of your numbers always helps. “People who have a family history of heart disease should monitor their cholesterol and blood pressure. If you have a parents who had a heart attack at age 45, you shouldn’t wait until you’re 45 to get your heart checked,” Dr. Steinbaum says. RELATED: How Old Is Your Heart? Try This Calculator to Find Out

5 Strategies to Reduce Your Heart Disease Risk

It was a long road to recovery, Harper says. “For the longest time, the only activity I could do was walk, and then it was me going back to the gym and being able to trust that I’ll be alright when I work out.” But today, The Biggest Loser host continues to take proactive steps to protect his health — starting with his diet and exercise routine. With that said, here are some of Steinbaum’s top tips to reduce your risk of heart disease and stay healthy. Plus, learn how Harper is following doctors’ orders post-heart attack.

1. Follow a healthy, balanced diet.

Sticking to a clean eating routine can help protect your heart, since many pre-packaged foods are loaded with saturated fat, salt and sugar — a triple threat to your ticker. Dr. Steinbaum recommends the DASH diet and Mediterranean diet for heart health. “These diets are filled with vegetables and fruits, whole grains and heart-healthy fats, like omega-3 fatty acids,” Dr. Steinbaum says. But the worst diet for your heart? The ketogenic diet. “Ketosis is the unhealthiest state for your heart,” Dr. Steinbaum says. “We know that saturated fat increases your risk of heart disease.” Leading up to the incident, Harper was following a Paleo diet, but since his heart attack, he has a new approach to clean eating. In his latest book, The Super Carb Diet: Shed Pounds, Build Strength Eat Real Food, Harper talks about the benefits of whole grains and the complex carbohydrates in vegetables and fruits. “I was working on the book before my heart attack, and back then I was relying solely on macro nutrients, like protein and fat,” Harper says. But Harper realized that people who are following a grain-free or Paleo diet are missing essential nutrients from whole grains that can help lower cholesterol. “What I learned about following a heart-healthy diet is to have balance. I don’t want people to be afraid of ‘carbage,’” he says. RELATED: Everything You Need to Know About the Top Diet Plans

2. Exercise, but keep an eye on intensity.

Working out has many benefits: It’s good for your heart, boosts your metabolism burns fat and makes you feel good. But there’s such thing as adding too much intensity too soon. If you’re new to working out, ease into a regular routine before you jump into more intense workouts, like HIIT. “HIIT could be beneficial in preventing heart disease, but the more important thing is getting at least 150 minutes of cardio and weight training each week,” Steinbaum says. “That could be walking, running or cycling. It doesn’t need to be an extreme form of exercise,” she says. After his heart attack, Harper changed his exercise routine and dialed down the intensity of his workouts. “I used to do workouts at a really high intensity, but now I’m not as concerned about pushing myself to such extremes. I balance my workouts with more yoga,” he says. Bottom line is to become more active, whether that’s through HIIT, running or weightlifting.

3. Manage stress.

Beyond diet and exercise, Dr. Steinbaum says keeping stress and anxiety to a minimum is an important component of heart disease prevention. “Stress can cause depression and increase heart disease risk two to four-fold. Managing these parts of ourselves are actually critical to preventing heart disease,” she says. To help alleviate stress, Harper practices transcendental meditation. “Transcendental meditation makes me feel better. When I do yoga and meditation, I’m able to make time for myself and be present for everyone in my life,” Harper says.

4. See your doctor regularly.

Cholesterol and blood pressure aren’t the only numbers you should be tracking. Dr. Steinbaum says to also monitor significant weight gain or changes to your blood sugar. “What’s interesting is that many women will learn about their heart disease risk when they’re pregnant because they might develop high blood pressure and gestational diabetes during this time,” Dr. Steinbaum explains. Heart disease takes decades to develop, but the real risks happen in your 20s and 30s. “Being overweight or obese can predispose you for heart disease and other conditions, like diabetes and metabolic syndrome. They’re all related,” she says. RELATED: Is Sugar Worse Than Salt When It Comes to Your Heart?

5. Stay committed to your health.

You can’t change your genes, but what you can control about your heart health is how well you take care of it. “Heart disease is 80 percent preventable. When people know that they can reverse their risks through healthy lifestyle choices, it makes the disease less scary,” Dr. Steinbaum says. For Harper, it means being able to trust his heart again. “During my recovery, it took a lot for me to go back to gym and know that my heart could handle it,” he says. “The gym was a safe and happy place for me before my heart attack, so it’s been a growing experience. It’s completely changed my relationship with my heart.” Read More 7 Days of Clean Eating, Made Simple Stressed Out? 45 Resources to Help You Relax, Stat 33 Sources of Workout Motivation

The post What Bob Harper Learned from His Heart Attack (And What You Can, Too) appeared first on Life by Daily Burn.

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5 Reasons You Should Sign Up for Nutrisystem Today http://dailyburn.com/life/health/weight-loss/nutrisystem-weight-loss-diet-plans/ Thu, 01 Feb 2018 12:15:56 +0000 http://dailyburn.com/life/?p=65347 5 Reasons You Should Sign Up for Nutrisystem Today

[caption id="attachment_65349" align="alignnone" width="620"]5 Reasons You Should Sign Up for Nutrisystem Today Photos: Courtesy of Nutrisystem[/caption]

This post is brought to you in partnership with Nutrisystem.

Losing weight isn’t easy, but keeping it off is even harder. So if you’re looking for a program that helps you shed unwanted pounds and turns healthy changes into permanent habits, look no further than Nutrisystem. “Nutrisystem is a reduced calorie program that’s high in protein and fiber to help keep you feeling full throughout the day,” says Courtney McCormick, MPH, RDN, LDN, corporate dietitian for Nutrisystem.

Nutrisystem offers three different meal plans: At the basic level, you’ll receive pre-selected, ready-to-eat meals. Upgrade to the core program, and you’ll get access to nutrition counseling and tools and trackers to help you stay accountable. Want more? Try the Uniquely Yours plan, which gives you everything from the core program, plus unlimited frozen foods.

If you have a busy schedule and don’t have time for meal prep, why not make Nutrisystem your personal chef? All of your meals and snacks come right to your door, so all you have to do is click order. Interested in learning more? Here are five more reasons the program works, and why you should sign up today.

1. You get healthy, well-balanced meals.

No matter which Nutrisystem plan you sign up for, you’ll get healthy, balanced meals with just the right portion of protein, fiber, carbohydrates and fat.

“While you’re losing weight, you’re also learning how to recognize appropriate portion sizes, which is an important component of keeping the weight off once you’ve met your goal,” McCormick says. With your first Nutrisystem order, you’ll receive a four-week plan that includes delicious meals and snacks, plus guidance on how to incorporate flexibility into your meal plan through the addition of one flex breakfast, lunch, dinner and snack each week. You prepare these flex meals at home to help set you on the right path to clean eating. “We provide guidance on what these meals should look like to ensure you’re learning how to make healthier choices,” McCormick says.

2. You won’t feel deprived.

Pasta, pizza, chocolate cake. You can have it all — just in moderation and with the right portion sizes, of course. “We make sure you’re getting healthier versions of your favorite foods, while ensuring they’re made with whole grains, fiber and protein,” McCormick says. The program aligns with the USDA dietary guidelines and limits added sugars to less than 10 percent of your daily calories. If you’re a snacker, Nutrisystem offers a selection of bars and shakes, but you can also prepare your own flex snack at home. “You incorporate three snacks into your day. These can be Nutrisystem snacks or grocery food add-ins, like fruit, low-fat dairy and lean proteins,” she adds.

3. You don’t have to count calories.

Since Nutrisystem is a reduced calorie program, your daily meal plan will have a 1,000-1,500 calorie range. All meal plans will meet this calorie requirement, so you don’t have to think about what you can and can’t enjoy. Have an allergy or dietary restriction? “We have a staff of trained weight loss counselors and dietary service representatives that can help people customize plans for certain dietary restrictions,” McCormick says. People also have the option to customize their meal plan to a 1,500 mg per day sodium plan if they’re watching their salt intake, she says.

[caption id="attachment_65353" align="alignnone" width="620"]5 Reasons You Should Sign Up for Nutrisystem Today Photo: Courtesy of Nutrisystem[/caption]

4. Your family can enjoy Nutrisystem meals, too.

Good news: You don’t have to be a short-order cook. Thanks to flex meals, you can enjoy dinner out or prepare a healthy one at home. Nutrisystem has a helpful weight loss blog, The Leaf, that’s home to hundreds of healthy recipes that fit with their weight loss plans so you never have to go it alone. The Leaf also has a Dining Out Guide that breaks down how to enjoy dinners out with your family and friends without falling off track.

Nutrisystem also offers foods a la carte if you want to purchase additional meals for your significant other and kids. And the foods look and taste a lot like what you’re accustomed to ― no cardboard diet food here. So if the gang wants lasagna for dinner, you can make the usual dish and then pop your Nutrisystem lasagna entrée in your microwave. That way, you can all enjoy a lasagna dinner together. “The great thing is that it doesn’t require a lot of additional work to enjoy a similar food with your family,” McCormick says.

5. You’ll get support even after you’ve reached your goal.

Your journey to better health doesn’t end at the scale. Keeping the pounds off is a challenge itself. That’s why Nutrisystem offers a variety of transition and maintenance plans to help you prepare your own healthy, homemade meals. “For example, we have a ‘Just Lunches and Snacks’ plan that provides lunches and snacks, and guides the customer on how to incorporate their own perfectly portioned breakfasts and dinners,” McCormick says. You can also reach out to weight loss counselors via phone or email. McCormick adds, “The counselors can offer individualized support to help customers overcome a weight loss plateau.”

Nutrisystem also has a free tracking app, NuMi, that helps hold users accountable during and after their weight loss journey. With NuMi, you can log your food, weight, water and activity every day. Plus, you’ll get fresh weight loss tips and recipes tailored to you, so you’ll never fall off the wagon.

Ready to embark on your weight loss journey while still eating delicious meals? Sign up for Nutrisystem today!

Read More
50 Resources to Help You Lose Weight
What 8 Busy Trainers Really Eat for Dinner
21 Quick and Easy Protein Shake Recipes

The post 5 Reasons You Should Sign Up for Nutrisystem Today appeared first on Life by Daily Burn.

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5 Reasons You Should Sign Up for Nutrisystem Today

[caption id="attachment_65349" align="alignnone" width="620"]5 Reasons You Should Sign Up for Nutrisystem Today Photos: Courtesy of Nutrisystem[/caption] This post is brought to you in partnership with Nutrisystem. Losing weight isn’t easy, but keeping it off is even harder. So if you’re looking for a program that helps you shed unwanted pounds and turns healthy changes into permanent habits, look no further than Nutrisystem. “Nutrisystem is a reduced calorie program that’s high in protein and fiber to help keep you feeling full throughout the day,” says Courtney McCormick, MPH, RDN, LDN, corporate dietitian for Nutrisystem. Nutrisystem offers three different meal plans: At the basic level, you’ll receive pre-selected, ready-to-eat meals. Upgrade to the core program, and you’ll get access to nutrition counseling and tools and trackers to help you stay accountable. Want more? Try the Uniquely Yours plan, which gives you everything from the core program, plus unlimited frozen foods. If you have a busy schedule and don’t have time for meal prep, why not make Nutrisystem your personal chef? All of your meals and snacks come right to your door, so all you have to do is click order. Interested in learning more? Here are five more reasons the program works, and why you should sign up today.

1. You get healthy, well-balanced meals.

No matter which Nutrisystem plan you sign up for, you’ll get healthy, balanced meals with just the right portion of protein, fiber, carbohydrates and fat. “While you’re losing weight, you’re also learning how to recognize appropriate portion sizes, which is an important component of keeping the weight off once you’ve met your goal,” McCormick says. With your first Nutrisystem order, you’ll receive a four-week plan that includes delicious meals and snacks, plus guidance on how to incorporate flexibility into your meal plan through the addition of one flex breakfast, lunch, dinner and snack each week. You prepare these flex meals at home to help set you on the right path to clean eating. “We provide guidance on what these meals should look like to ensure you’re learning how to make healthier choices,” McCormick says.

2. You won’t feel deprived.

Pasta, pizza, chocolate cake. You can have it all — just in moderation and with the right portion sizes, of course. “We make sure you’re getting healthier versions of your favorite foods, while ensuring they’re made with whole grains, fiber and protein,” McCormick says. The program aligns with the USDA dietary guidelines and limits added sugars to less than 10 percent of your daily calories. If you’re a snacker, Nutrisystem offers a selection of bars and shakes, but you can also prepare your own flex snack at home. “You incorporate three snacks into your day. These can be Nutrisystem snacks or grocery food add-ins, like fruit, low-fat dairy and lean proteins,” she adds.

3. You don’t have to count calories.

Since Nutrisystem is a reduced calorie program, your daily meal plan will have a 1,000-1,500 calorie range. All meal plans will meet this calorie requirement, so you don’t have to think about what you can and can’t enjoy. Have an allergy or dietary restriction? “We have a staff of trained weight loss counselors and dietary service representatives that can help people customize plans for certain dietary restrictions,” McCormick says. People also have the option to customize their meal plan to a 1,500 mg per day sodium plan if they’re watching their salt intake, she says. [caption id="attachment_65353" align="alignnone" width="620"]5 Reasons You Should Sign Up for Nutrisystem Today Photo: Courtesy of Nutrisystem[/caption]

4. Your family can enjoy Nutrisystem meals, too.

Good news: You don’t have to be a short-order cook. Thanks to flex meals, you can enjoy dinner out or prepare a healthy one at home. Nutrisystem has a helpful weight loss blog, The Leaf, that’s home to hundreds of healthy recipes that fit with their weight loss plans so you never have to go it alone. The Leaf also has a Dining Out Guide that breaks down how to enjoy dinners out with your family and friends without falling off track. Nutrisystem also offers foods a la carte if you want to purchase additional meals for your significant other and kids. And the foods look and taste a lot like what you’re accustomed to ― no cardboard diet food here. So if the gang wants lasagna for dinner, you can make the usual dish and then pop your Nutrisystem lasagna entrée in your microwave. That way, you can all enjoy a lasagna dinner together. “The great thing is that it doesn’t require a lot of additional work to enjoy a similar food with your family,” McCormick says.

5. You’ll get support even after you’ve reached your goal.

Your journey to better health doesn’t end at the scale. Keeping the pounds off is a challenge itself. That’s why Nutrisystem offers a variety of transition and maintenance plans to help you prepare your own healthy, homemade meals. “For example, we have a ‘Just Lunches and Snacks’ plan that provides lunches and snacks, and guides the customer on how to incorporate their own perfectly portioned breakfasts and dinners,” McCormick says. You can also reach out to weight loss counselors via phone or email. McCormick adds, “The counselors can offer individualized support to help customers overcome a weight loss plateau.” Nutrisystem also has a free tracking app, NuMi, that helps hold users accountable during and after their weight loss journey. With NuMi, you can log your food, weight, water and activity every day. Plus, you’ll get fresh weight loss tips and recipes tailored to you, so you’ll never fall off the wagon. Ready to embark on your weight loss journey while still eating delicious meals? Sign up for Nutrisystem today! Read More 50 Resources to Help You Lose Weight What 8 Busy Trainers Really Eat for Dinner 21 Quick and Easy Protein Shake Recipes

The post 5 Reasons You Should Sign Up for Nutrisystem Today appeared first on Life by Daily Burn.

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What Is the Keto Flu, and How Do You Treat It? http://dailyburn.com/life/health/what-is-the-keto-flu/ Mon, 29 Jan 2018 16:15:35 +0000 http://dailyburn.com/life/?p=65245 What Is the Keto Flu, and How Do You Treat It?

[caption id="attachment_65248" align="alignnone" width="620"]What Is the Keto Flu, and How Do You Treat It? Photo: Twenty20[/caption]

If you’re looking into starting the ketogenic diet, it doesn't take much research before you encounter the dreaded "keto flu." Symptoms, such as fatigue, headaches and nausea, can be enough to knock even the most dedicated dieter off the wagon. But before you give this low-carb, high-fat diet a no-go, we've got some important info about the keto flu, and a few tips for avoiding it.

RELATED: How to Know If the Ketogenic Diet Is Right for You

The Science Behind Ketosis

The ketogenic diet focuses on limiting carbohydrates and increasing fat intake in your diet. With this way of eating, your body operates from the fat you consume, and as a result, you also easily burn fat.

According to Dr. Adam Nally, a board-certified obesity medicine physician, ketogenic expert and author of The Keto Cure, the ketogenic diet also helps reduce insulin overproduction — a common symptom of the American diet. Insulin overproduction can increase the likelihood of developing other chronic diseases, like diabetes and metabolic syndrome.

What Causes the Keto Flu?

 Dr. Nally says that the body's levels of insulin and salt are related. "What happens when you switch into ketosis, [is that] your insulin level has reduced, and the need to retain salt has been reduced," he explains. Therefore, your body rapidly expels excess salt. If your body loses too much salt (and other electrolytes, such as potassium), you can start to feel flu-like symptoms including fatigue, headaches, brain fog, dizziness, nausea, irritability, lightheadedness and leg cramps.

Another potential cause of fatigue, says Dr. Nally, is not consuming enough fat when on a ketogenic diet. "Because we've created a fat phobia, some people just aren’t adding back enough fat." Protein is generally used by the body to maintain muscles, skin, hair and nails, says Dr. Nally, whereas carbs are usually used for energy. When you remove carbs in a ketogenic diet, it's essential that you consume enough fat to provide energy through ketogenesis.

RELATED: The Truth About the Ketogenic Diet and Weight Loss

How to Prevent and Alleviate the Keto Flu

The keto flu tends to strike around three to five days into a keto diet and usually goes away on its own, says Dr. Nally. "The body will attempt to compensate [for lost salt] and in many cases it does," he says. But if you’re not consuming enough salt and potassium, it can prolong keto flu symptoms. If simply salting your food a little more doesn't provide relief, try increasing electrolyte intake through sports drinks. "Often by just adding some bone broth or bouillon broth, symptoms will improve in minutes," says Dr. Nally.

Of course, you'll also want to make sure you're consuming enough calories overall and that your calorie intake includes enough fat. High-fat snacks, known as "fat bombs" in the keto community, can be one way to keep fat intake up. It may also be worth investing in a keto meal plan or keto-specific recipes to help keep track of your macronutrient intake.

RELATED: 7 Keto Fat Bombs for a Satisfying Low-Carb Snack

When You Should See a Doctor

For the most part, those who experience keto flu symptoms won’t want to exercise, but Dr. Nally says there's no reason not to work out if you feel like it. Simply stay hydrated and keep your electrolytes up.

But if your headaches don’t get better, and you continue to vomit or feel weakness and fatigue, it’s time to see your MD. People with diabetes who use the ketogenic diet to moderate blood sugar may want to test their ketone levels, in addition to blood sugar, to make sure they aren’t at risk for developing diabetic ketoacidosis. Even those without other pre-existing conditions keep eye out for potential adverse reactions.

As long as symptoms resolve relatively quickly and painlessly, though — as they should — there's no reason the keto flu should keep you from trying out this diet program.

Read More
Everything You Need to Know About the Top Diet Plans
Is Weight Loss Really As Easy As Counting Calories?
Does Fasted Cardio Really Burn More Fat?

The post What Is the Keto Flu, and How Do You Treat It? appeared first on Life by Daily Burn.

]]>
What Is the Keto Flu, and How Do You Treat It?

[caption id="attachment_65248" align="alignnone" width="620"]What Is the Keto Flu, and How Do You Treat It? Photo: Twenty20[/caption] If you’re looking into starting the ketogenic diet, it doesn't take much research before you encounter the dreaded "keto flu." Symptoms, such as fatigue, headaches and nausea, can be enough to knock even the most dedicated dieter off the wagon. But before you give this low-carb, high-fat diet a no-go, we've got some important info about the keto flu, and a few tips for avoiding it. RELATED: How to Know If the Ketogenic Diet Is Right for You

The Science Behind Ketosis

The ketogenic diet focuses on limiting carbohydrates and increasing fat intake in your diet. With this way of eating, your body operates from the fat you consume, and as a result, you also easily burn fat. According to Dr. Adam Nally, a board-certified obesity medicine physician, ketogenic expert and author of The Keto Cure, the ketogenic diet also helps reduce insulin overproduction — a common symptom of the American diet. Insulin overproduction can increase the likelihood of developing other chronic diseases, like diabetes and metabolic syndrome.

What Causes the Keto Flu?

 Dr. Nally says that the body's levels of insulin and salt are related. "What happens when you switch into ketosis, [is that] your insulin level has reduced, and the need to retain salt has been reduced," he explains. Therefore, your body rapidly expels excess salt. If your body loses too much salt (and other electrolytes, such as potassium), you can start to feel flu-like symptoms including fatigue, headaches, brain fog, dizziness, nausea, irritability, lightheadedness and leg cramps. Another potential cause of fatigue, says Dr. Nally, is not consuming enough fat when on a ketogenic diet. "Because we've created a fat phobia, some people just aren’t adding back enough fat." Protein is generally used by the body to maintain muscles, skin, hair and nails, says Dr. Nally, whereas carbs are usually used for energy. When you remove carbs in a ketogenic diet, it's essential that you consume enough fat to provide energy through ketogenesis. RELATED: The Truth About the Ketogenic Diet and Weight Loss

How to Prevent and Alleviate the Keto Flu

The keto flu tends to strike around three to five days into a keto diet and usually goes away on its own, says Dr. Nally. "The body will attempt to compensate [for lost salt] and in many cases it does," he says. But if you’re not consuming enough salt and potassium, it can prolong keto flu symptoms. If simply salting your food a little more doesn't provide relief, try increasing electrolyte intake through sports drinks. "Often by just adding some bone broth or bouillon broth, symptoms will improve in minutes," says Dr. Nally. Of course, you'll also want to make sure you're consuming enough calories overall and that your calorie intake includes enough fat. High-fat snacks, known as "fat bombs" in the keto community, can be one way to keep fat intake up. It may also be worth investing in a keto meal plan or keto-specific recipes to help keep track of your macronutrient intake. RELATED: 7 Keto Fat Bombs for a Satisfying Low-Carb Snack

When You Should See a Doctor

For the most part, those who experience keto flu symptoms won’t want to exercise, but Dr. Nally says there's no reason not to work out if you feel like it. Simply stay hydrated and keep your electrolytes up. But if your headaches don’t get better, and you continue to vomit or feel weakness and fatigue, it’s time to see your MD. People with diabetes who use the ketogenic diet to moderate blood sugar may want to test their ketone levels, in addition to blood sugar, to make sure they aren’t at risk for developing diabetic ketoacidosis. Even those without other pre-existing conditions keep eye out for potential adverse reactions. As long as symptoms resolve relatively quickly and painlessly, though — as they should — there's no reason the keto flu should keep you from trying out this diet program. Read More Everything You Need to Know About the Top Diet Plans Is Weight Loss Really As Easy As Counting Calories? Does Fasted Cardio Really Burn More Fat?

The post What Is the Keto Flu, and How Do You Treat It? appeared first on Life by Daily Burn.

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9 Low-Carb Craft Beers Under 200 Calories http://dailyburn.com/life/health/healthy-best-beers/ http://dailyburn.com/life/health/healthy-best-beers/#comments Thu, 25 Jan 2018 12:15:26 +0000 http://dailyburn.com/life/?p=17410 9 Low-Carb Craft Beers Under 200 Calories

[caption id="attachment_65148" align="alignnone" width="620"]9 Low-Carb Craft Beers Under 200 Calories Photos (clockwise from top left): Blue Point Brewing Company / Anderson Valley Brewing Company / Founders Brewing Company / Allagash Brewing Company[/caption]

While low-carb beer gets a bad rap for being watered down and flavorless, these craft beers pack zest in every ounce — without turning your six-pack into a beer belly. As a general rule, the higher the ABV (alcohol by volume) in a drink, the higher the calorie and carb count. So if a healthier buzz is what you’re after, consider craft beer six percent or under. Just remember that women should stick to no more than one 12-ounce drink a day, and men up to two.

Whether your favorite style of beer is chocolaty, full-bodied stout or a crisp and fruity IPA, we’ve got the best low-calorie beer for you. (Seriously, all of these beers are 200 calories and under!)

RELATED: The Truth About Your Post-Workout Beer Habit

9 Best Low-Carb Beers for Craft Brew Lovers

[caption id="attachment_65128" align="alignnone" width="620"]Low-Carb Beers: Anderson Valley Blood Orange Gose Photo: Courtesy of Anderson Valley Brewing Company[/caption]

1. If you want a sour…

Anderson Valley Brewing Company's Blood Orange Gose
Calories: 126; ABV: 4.2 percent
If you’re not a fan of hoppy beers, go for a gose (pronounced goza). A German-style beer that’s brewed with ground coriander seeds and salt, goses are typically low ABV, so it’s perfect for sipping on something light and flavorful. In this refreshing sour, the beer is fermented with blood orange to impart a citrusy, tart flavor.

RELATED: Is Weight Loss Really As Easy As Calorie Counting?

[caption id="attachment_65129" align="alignnone" width="620"]Low-Carb Beers: Founders All Day IPA Photo: Courtesy of Founders Brewing Company[/caption]

2. If you want an IPA…

Founders Brewing Company's All Day IPA
Calories: 140; ABV: 4.7 percent
Love the hoppy, floral flavors of a New England-style IPA? Then you’ll appreciate the crisp and aromatic taste of Founders’ All Day IPA. Simcoe and Amarillo hops infuse this session beer with a punch of sweet and bitter flavors, while keeping calories and alcohol content low. Crafted for the “active” beer lover, you can go from a hike to the party with this award-winning brew.

[caption id="attachment_65532" align="alignnone" width="620"]Low-Carb Beers: Left Hand Brewing's Saison au Ble de Minuit Photo: Courtesy of Left Hand Brewing [/caption]

3. If you want a stout…

Left Hand Brewing’s Saison au Ble de Minuit
Calories: 199; ABV: 6.8 percent
Stouts are, by definition, boozy beers, which is why they’re so high in ABV. The average stout is upwards 300 calories, but this under-200 farmhouse ale packs the same full-bodied cocoa and espresso flavors of an imperial drink. You'll also get hints of spice and dried fruit to balance the hearty tastes. We’ll toast to that!

RELATED: 11 Flavorful Recipes for Every Craft Beer Lover

[caption id="attachment_65131" align="alignnone" width="620"]Low-Carb Beers: Allagash White Photo: Courtesy of Allagash Brewing Company[/caption]

4. If you want a Belgian wheat beer…

Allagash Brewing Company’s Allagash White
Calories: 159; ABV: 5.1 percent
Spiced with a special blend of coriander and Curacao orange peel, this Belgian-inspired wheat beer doesn’t disappoint. And because it’s brewed with oats and malted wheat, you can bet it’s got a creamy finish and foamy top. Since you’ll save extra calories on this award-winning brew, it’s safe to pair it with a lobster roll — staying true to its Maine brewery roots.

[caption id="attachment_65132" align="alignnone" width="620"]Low-Carb Beers: Coney Island Mermaid Pilsner Photo: Courtesy of Coney Island Brewing Company[/caption]

5. If you want a pilsner…

Coney Island Mermaid Pilsner
Calories: 160; ABV: 5.3 percent
Pilsners are light-bodied beers, but they’re full of hoppy, floral and spicy tones. This German-style pilsner gets some heat from the rye malt, which is tamed with hints of grapefruit and lemon. While most people believe low-carb beers exist only in mermaid fairytales, we’re so glad we can find this delicious brew beyond its Brooklyn shores.

[caption id="attachment_65133" align="alignnone" width="620"]Low-Carb Beers: Blue Point Toasted Lager Photo: Courtesy of Blue Point Brewing Company[/caption]

6. If you want a lager...

Blue Point Brewing Company’s Toasted Lager
Calories: 165; ABV: 5.5 percent
The Toasted Lager is Blue Point’s most popular beer, and for a good reason. Designed for easy drinking, the Toasted Lager is a brew you’ll want to enjoy every day, thanks to its low ABV and crisp and smooth taste. Brewed with six different grains, you’ve got all the sweet, roasted and bitter notes you’d want in an American amber lager — minus the whopping calories.

RELATED: Beer Before Liquor and Other Booze Myths, Busted

[caption id="attachment_65134" align="alignnone" width="620"]Low-Carb Beers: Prairie The Standard Photo: Courtesy of Prairie Artisan Ales[/caption]

7. If you want a farmhouse ale…

Prairie Artisan Ales' Standard
Calories: 168; ABV: 5.6 percent
Prairie is known for their lip-smacking ales, and this saison is no different. The Standard is dry hopped with Motueka, a New Zealand hop with a lime-like flavor, to pack zest without adding calories. A vibrant mix of fruity, tart and bitter tones, this golden-hued ale is semi-dry. So if you want a low-carb beer closest to the taste of champagne, this is the glass for you.

[caption id="attachment_65135" align="alignnone" width="620"]Low-Carb Beers: Sweetwater 420 Extra Pale Ale Photo: Courtesy of Sweetwater Brewing Company[/caption]

8. If you want a pale ale…

Sweetwater Brewing Company's 420 Extra Pale Ale
Calories: 168; ABV: 5.7 percent
Straight from Atlanta, Sweetwater Brewing delivers their version of a West Coast-style beer with the 420 Extra Pale Ale. If its name and golden tint isn’t enough pique your curiosity for a pour, then its refreshingly light carbonation is sure to tickle your taste buds. Packed with Cascade and Centennial hops, a delicious pint of this calorie-conscious pale ale is bursting with grapefruit flavor.

[caption id="attachment_65136" align="alignnone" width="620"]Low-Carb Beer: Bell's Porter Photo: Courtesy of Bell's Brewery[/caption]

9. If you want a porter…

Bell’s Porter
Calories: 183; ABV: 5.6 percent
When it comes down to it, the main difference with porters and stouts is the ABV count; stouts tend to be much higher in ABV. So if you’re craving the smooth and rich flavors in a stout but don’t want the extra calories, go for a glass of this award-winning porter. Its got hints of chocolate and coffee you’d expect and a surprising touch of bitter hops.

Read More
How Bad Is Booze, Really? 6 Crazy Facts About Alcohol
7 Real Pumpkin Beers You’ll Want to Stock Up On
What Trainers Really Drink at Happy Hour

The post 9 Low-Carb Craft Beers Under 200 Calories appeared first on Life by Daily Burn.

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9 Low-Carb Craft Beers Under 200 Calories

[caption id="attachment_65148" align="alignnone" width="620"]9 Low-Carb Craft Beers Under 200 Calories Photos (clockwise from top left): Blue Point Brewing Company / Anderson Valley Brewing Company / Founders Brewing Company / Allagash Brewing Company[/caption]
While low-carb beer gets a bad rap for being watered down and flavorless, these craft beers pack zest in every ounce — without turning your six-pack into a beer belly. As a general rule, the higher the ABV (alcohol by volume) in a drink, the higher the calorie and carb count. So if a healthier buzz is what you’re after, consider craft beer six percent or under. Just remember that women should stick to no more than one 12-ounce drink a day, and men up to two. Whether your favorite style of beer is chocolaty, full-bodied stout or a crisp and fruity IPA, we’ve got the best low-calorie beer for you. (Seriously, all of these beers are 200 calories and under!) RELATED: The Truth About Your Post-Workout Beer Habit

9 Best Low-Carb Beers for Craft Brew Lovers

[caption id="attachment_65128" align="alignnone" width="620"]Low-Carb Beers: Anderson Valley Blood Orange Gose Photo: Courtesy of Anderson Valley Brewing Company[/caption]

1. If you want a sour…

Anderson Valley Brewing Company's Blood Orange Gose Calories: 126; ABV: 4.2 percent If you’re not a fan of hoppy beers, go for a gose (pronounced goza). A German-style beer that’s brewed with ground coriander seeds and salt, goses are typically low ABV, so it’s perfect for sipping on something light and flavorful. In this refreshing sour, the beer is fermented with blood orange to impart a citrusy, tart flavor. RELATED: Is Weight Loss Really As Easy As Calorie Counting? [caption id="attachment_65129" align="alignnone" width="620"]Low-Carb Beers: Founders All Day IPA Photo: Courtesy of Founders Brewing Company[/caption]

2. If you want an IPA…

Founders Brewing Company's All Day IPA Calories: 140; ABV: 4.7 percent Love the hoppy, floral flavors of a New England-style IPA? Then you’ll appreciate the crisp and aromatic taste of Founders’ All Day IPA. Simcoe and Amarillo hops infuse this session beer with a punch of sweet and bitter flavors, while keeping calories and alcohol content low. Crafted for the “active” beer lover, you can go from a hike to the party with this award-winning brew. [caption id="attachment_65532" align="alignnone" width="620"]Low-Carb Beers: Left Hand Brewing's Saison au Ble de Minuit Photo: Courtesy of Left Hand Brewing [/caption]

3. If you want a stout…

Left Hand Brewing’s Saison au Ble de Minuit Calories: 199; ABV: 6.8 percent Stouts are, by definition, boozy beers, which is why they’re so high in ABV. The average stout is upwards 300 calories, but this under-200 farmhouse ale packs the same full-bodied cocoa and espresso flavors of an imperial drink. You'll also get hints of spice and dried fruit to balance the hearty tastes. We’ll toast to that! RELATED: 11 Flavorful Recipes for Every Craft Beer Lover [caption id="attachment_65131" align="alignnone" width="620"]Low-Carb Beers: Allagash White Photo: Courtesy of Allagash Brewing Company[/caption]

4. If you want a Belgian wheat beer…

Allagash Brewing Company’s Allagash White Calories: 159; ABV: 5.1 percent Spiced with a special blend of coriander and Curacao orange peel, this Belgian-inspired wheat beer doesn’t disappoint. And because it’s brewed with oats and malted wheat, you can bet it’s got a creamy finish and foamy top. Since you’ll save extra calories on this award-winning brew, it’s safe to pair it with a lobster roll — staying true to its Maine brewery roots. [caption id="attachment_65132" align="alignnone" width="620"]Low-Carb Beers: Coney Island Mermaid Pilsner Photo: Courtesy of Coney Island Brewing Company[/caption]

5. If you want a pilsner…

Coney Island Mermaid Pilsner Calories: 160; ABV: 5.3 percent Pilsners are light-bodied beers, but they’re full of hoppy, floral and spicy tones. This German-style pilsner gets some heat from the rye malt, which is tamed with hints of grapefruit and lemon. While most people believe low-carb beers exist only in mermaid fairytales, we’re so glad we can find this delicious brew beyond its Brooklyn shores. [caption id="attachment_65133" align="alignnone" width="620"]Low-Carb Beers: Blue Point Toasted Lager Photo: Courtesy of Blue Point Brewing Company[/caption]

6. If you want a lager...

Blue Point Brewing Company’s Toasted Lager Calories: 165; ABV: 5.5 percent The Toasted Lager is Blue Point’s most popular beer, and for a good reason. Designed for easy drinking, the Toasted Lager is a brew you’ll want to enjoy every day, thanks to its low ABV and crisp and smooth taste. Brewed with six different grains, you’ve got all the sweet, roasted and bitter notes you’d want in an American amber lager — minus the whopping calories. RELATED: Beer Before Liquor and Other Booze Myths, Busted [caption id="attachment_65134" align="alignnone" width="620"]Low-Carb Beers: Prairie The Standard Photo: Courtesy of Prairie Artisan Ales[/caption]

7. If you want a farmhouse ale…

Prairie Artisan Ales' Standard Calories: 168; ABV: 5.6 percent Prairie is known for their lip-smacking ales, and this saison is no different. The Standard is dry hopped with Motueka, a New Zealand hop with a lime-like flavor, to pack zest without adding calories. A vibrant mix of fruity, tart and bitter tones, this golden-hued ale is semi-dry. So if you want a low-carb beer closest to the taste of champagne, this is the glass for you. [caption id="attachment_65135" align="alignnone" width="620"]Low-Carb Beers: Sweetwater 420 Extra Pale Ale Photo: Courtesy of Sweetwater Brewing Company[/caption]

8. If you want a pale ale…

Sweetwater Brewing Company's 420 Extra Pale Ale Calories: 168; ABV: 5.7 percent Straight from Atlanta, Sweetwater Brewing delivers their version of a West Coast-style beer with the 420 Extra Pale Ale. If its name and golden tint isn’t enough pique your curiosity for a pour, then its refreshingly light carbonation is sure to tickle your taste buds. Packed with Cascade and Centennial hops, a delicious pint of this calorie-conscious pale ale is bursting with grapefruit flavor. [caption id="attachment_65136" align="alignnone" width="620"]Low-Carb Beer: Bell's Porter Photo: Courtesy of Bell's Brewery[/caption]

9. If you want a porter…

Bell’s Porter Calories: 183; ABV: 5.6 percent When it comes down to it, the main difference with porters and stouts is the ABV count; stouts tend to be much higher in ABV. So if you’re craving the smooth and rich flavors in a stout but don’t want the extra calories, go for a glass of this award-winning porter. Its got hints of chocolate and coffee you’d expect and a surprising touch of bitter hops. Read More How Bad Is Booze, Really? 6 Crazy Facts About Alcohol 7 Real Pumpkin Beers You’ll Want to Stock Up On What Trainers Really Drink at Happy Hour

The post 9 Low-Carb Craft Beers Under 200 Calories appeared first on Life by Daily Burn.

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5 Coffee Hacks to Feel More Awake Than Ever http://dailyburn.com/life/health/coffee-hacks-stay-awake/ Fri, 19 Jan 2018 12:15:32 +0000 http://dailyburn.com/life/?p=65001 5 Coffee Hacks to Feel More Awake Than Ever

[caption id="attachment_65005" align="alignnone" width="620"]5 Coffee Hacks to Feel More Awake Than Ever Photo: Twenty20[/caption]

Coffee, thanks to its caffeine jolt and hot health benefits, remains the beverage of choice for millions of Americans every morning. And the energizer isn’t losing its steam anytime soon. In fact, the number of coffee consumers continues to rise, according to a survey conducted by the National Coffee Association USA.

Evidence shows that java improves alertness and contains a high amount of antioxidants that may help reduce your risk of conditions like diabetes and heart disease. And because it’s readily available and inexpensive, it’s no wonder people turn to it for their 9 a.m….and 3 p.m. pick-me-up.

So if you’re one of many drinking a cup of joe (or five) on the daily, test out these five coffee hacks that’ll boost your morning fuel in new ways. Heck, you might even find that your first cup is so satisfying, you can pass up on a second.

RELATED: 7 Tricks to Slim Down Your Starbucks Order

5 Ways to Boost Your Coffee Pick-Me-Up

1. Add Protein Powder

Unless you add milk to your coffee, you aren’t getting any protein from a typical cup of joe. But having the macronutrient — essential for muscle growth — at breakfast can up your fullness levels and keep you from snacking later in the day, according to research. (Keep in mind, the study involved an egg-filled breakfast, rather than straight protein powder.)

Sports nutrition counselor Nancy Clark, MS, RD, CSSD, recommends adding enough protein powder to reach the target of 15 to 20 grams of protein per meal. (Just mix powder with cold water first for a smoother, more effective sip.) “The amount you add depends on your taste buds and the rest of the menu. If you are having just oatmeal or toast, you likely want more protein powder than if you’re having three eggs, in which case you have reached the protein goal for the meal,” says Clark.

2. Take a Coffee Nap

If you really want to take your energy boost to the next level, try snoozing right after you sip. A slew of evidence supports the idea that coffee combined with a nap can lead to optimal performance. One study found, for example, that subjects who followed up their caffeine intake with 20 minutes of shut-eye experienced less sleepiness later in the day. To time it right, science shows that you should drink a beverage with 200mg to 250mg of caffeine and then settle in for a 15- or 20-minute nap. It’s the ideal recipe for wakefulness.

RELATED: 10 Reasons You’re Exhausted and What to Do About It

3. Energize Your Workout

Prefer to use your brew to maximize gym time? Instead of splurging on pre-workout supplements, try drinking your morning joe an hour before a workout. Just like java perks you up at your desk, it’ll also give you an energy boost to push through a tough sweat. “The caffeine makes the effort seem easier, so the person can exercise harder, without actually feeling as though he or she is working harder,” says Clark.

Research published in the Journal of Applied Physiology also suggests that sipping coffee before your workout could make the session more enjoyable — a good thing to consider when you just don’t feel like hitting the gym. To top it off, research shows that having caffeine pre-exercise can help you eat fewer calories afterward. Three health benefits in one cup of joe.

4. Time Your P.M. Cup Correctly

OK, sometimes you just need that extra pick-me-up post-lunch. But what’s the cut-off to avoid a sleepless night? According to Dr. Sujay Kansagra, MD, Mattress Firm sleep health consultant and author of My Child Won’t Sleep, your body “clears about half of the caffeine in your system every four to seven hours,” he says. “As such, ensure that your last cup of coffee, or other caffeinated beverage, for the day is at least six hours before you go to bed.” That doesn’t mean you can’t enjoy some joe in the afternoon, though. Cortisol levels start to decrease after 1 p.m., so consider grabbing a mug around that time to combat deskside drowsiness.

RELATED: 9 Ways to Finally Get a Good Night’s Sleep

5. Lighten Your Tired Look

In addition to drinking coffee, you can also use it to reduce the look of tired eyes. According to Dr. Lily Talakoub, dermatologist at McLean Dermatology and Skincare Center, “caffeine helps to de-puff the under-eye area and it helps tighten the skin.”

When you brew your cup of joe at home, set aside the coffee grounds, let them cool, and then apply them under your eyes. Dr. Talakoub recommends washing your face first, and then letting the coffee grounds sit on your under-eyes for about five minutes before wiping them off. Voilá — coffee to both feel and look better.

Read More
7 Buzz-Worthy Recipes for Coffee Lovers
Is Your Morning Coffee Secretly Dehydrating You?
7 Superfood Lattes That Will Make You Want to Quit Coffee

The post 5 Coffee Hacks to Feel More Awake Than Ever appeared first on Life by Daily Burn.

]]>
5 Coffee Hacks to Feel More Awake Than Ever

[caption id="attachment_65005" align="alignnone" width="620"]5 Coffee Hacks to Feel More Awake Than Ever Photo: Twenty20[/caption] Coffee, thanks to its caffeine jolt and hot health benefits, remains the beverage of choice for millions of Americans every morning. And the energizer isn’t losing its steam anytime soon. In fact, the number of coffee consumers continues to rise, according to a survey conducted by the National Coffee Association USA. Evidence shows that java improves alertness and contains a high amount of antioxidants that may help reduce your risk of conditions like diabetes and heart disease. And because it’s readily available and inexpensive, it’s no wonder people turn to it for their 9 a.m….and 3 p.m. pick-me-up. So if you’re one of many drinking a cup of joe (or five) on the daily, test out these five coffee hacks that’ll boost your morning fuel in new ways. Heck, you might even find that your first cup is so satisfying, you can pass up on a second. RELATED: 7 Tricks to Slim Down Your Starbucks Order

5 Ways to Boost Your Coffee Pick-Me-Up

1. Add Protein Powder

Unless you add milk to your coffee, you aren’t getting any protein from a typical cup of joe. But having the macronutrient — essential for muscle growth — at breakfast can up your fullness levels and keep you from snacking later in the day, according to research. (Keep in mind, the study involved an egg-filled breakfast, rather than straight protein powder.) Sports nutrition counselor Nancy Clark, MS, RD, CSSD, recommends adding enough protein powder to reach the target of 15 to 20 grams of protein per meal. (Just mix powder with cold water first for a smoother, more effective sip.) “The amount you add depends on your taste buds and the rest of the menu. If you are having just oatmeal or toast, you likely want more protein powder than if you’re having three eggs, in which case you have reached the protein goal for the meal,” says Clark.

2. Take a Coffee Nap

If you really want to take your energy boost to the next level, try snoozing right after you sip. A slew of evidence supports the idea that coffee combined with a nap can lead to optimal performance. One study found, for example, that subjects who followed up their caffeine intake with 20 minutes of shut-eye experienced less sleepiness later in the day. To time it right, science shows that you should drink a beverage with 200mg to 250mg of caffeine and then settle in for a 15- or 20-minute nap. It’s the ideal recipe for wakefulness. RELATED: 10 Reasons You’re Exhausted and What to Do About It

3. Energize Your Workout

Prefer to use your brew to maximize gym time? Instead of splurging on pre-workout supplements, try drinking your morning joe an hour before a workout. Just like java perks you up at your desk, it’ll also give you an energy boost to push through a tough sweat. “The caffeine makes the effort seem easier, so the person can exercise harder, without actually feeling as though he or she is working harder,” says Clark. Research published in the Journal of Applied Physiology also suggests that sipping coffee before your workout could make the session more enjoyable — a good thing to consider when you just don’t feel like hitting the gym. To top it off, research shows that having caffeine pre-exercise can help you eat fewer calories afterward. Three health benefits in one cup of joe.

4. Time Your P.M. Cup Correctly

OK, sometimes you just need that extra pick-me-up post-lunch. But what’s the cut-off to avoid a sleepless night? According to Dr. Sujay Kansagra, MD, Mattress Firm sleep health consultant and author of My Child Won’t Sleep, your body “clears about half of the caffeine in your system every four to seven hours,” he says. “As such, ensure that your last cup of coffee, or other caffeinated beverage, for the day is at least six hours before you go to bed.” That doesn’t mean you can’t enjoy some joe in the afternoon, though. Cortisol levels start to decrease after 1 p.m., so consider grabbing a mug around that time to combat deskside drowsiness. RELATED: 9 Ways to Finally Get a Good Night’s Sleep

5. Lighten Your Tired Look

In addition to drinking coffee, you can also use it to reduce the look of tired eyes. According to Dr. Lily Talakoub, dermatologist at McLean Dermatology and Skincare Center, “caffeine helps to de-puff the under-eye area and it helps tighten the skin.” When you brew your cup of joe at home, set aside the coffee grounds, let them cool, and then apply them under your eyes. Dr. Talakoub recommends washing your face first, and then letting the coffee grounds sit on your under-eyes for about five minutes before wiping them off. Voilá — coffee to both feel and look better. Read More 7 Buzz-Worthy Recipes for Coffee Lovers Is Your Morning Coffee Secretly Dehydrating You? 7 Superfood Lattes That Will Make You Want to Quit Coffee

The post 5 Coffee Hacks to Feel More Awake Than Ever appeared first on Life by Daily Burn.

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6 Everyday Habits That Are Making You Bloated http://dailyburn.com/life/health/bloated-gas-stomach-habits/ http://dailyburn.com/life/health/bloated-gas-stomach-habits/#comments Tue, 16 Jan 2018 16:15:31 +0000 http://dailyburn.com/life/?p=42528 6 Everyday Habits That Are Making You Bloated

[caption id="attachment_64831" align="alignnone" width="620"]6 Everyday Habits That Are Making You Bloated Photo: Pond5[/caption]

Bloating, which is nothing more than just excess air and gas trapped in your digestive tract, comes down to more than just the foods you eat. Some everyday habits could be the culprit for your tighter jeans and tummy woes. Feeling bloated is one of the most common stomach complaints around, says David T. Rubin, M.D., fellow of the American College of Gastroenterology and chief of gastroenterology, hepatology and nutrition at The University of Chicago Medicine. Many of his patients even snap “bloating selfies” to show how much their waistlines fluctuate throughout the day. (We won’t blame you if you keep those off Facebook.)

RELATED: How Fast Can You Banish Bloat?

But before you swear off baked beans for good, check out these six small things that might be having a surprisingly big impact on how bloated you feel.

6 Things Secretly Making You Bloated

[caption id="attachment_64832" align="alignnone" width="620"]6 Everyday Habits That Are Making You Bloated Photo: Pond5[/caption]

1. You Love Chewing Gum

Bad news for Orbitz addicts: If your tummy is feeling the effects, it might be time to limit those minty-fresh sticks. “A lot of people chew gum to keep them from eating between meals, but when you chew gum, you unwittingly swallow some air,” says registered dietitian nutritionist Bonnie Taub-Dix, R.D.N. That excess air intake can make your intestines feel like a balloon animal. Plus, most gums contain sugar alcohols, which can cause gas and bloating as well, she says. Even sugar-free sticks generally contain sorbitol, which can cause a ton of stomach issues, bloating included, according to Rubin.

RELATED: The Bitter Truth About Sugar and Its Effects on Our Health

2. You’re Scarfing Your Food

Here’s yet another legit reason to start eating more mindfully (aka: slowly). “Digestion starts in the mouth, not in the stomach,” says nutritionist Rania Batayneh, M.P.H., author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss. With every chew, you not only crush each bite into more easily digestible bits, but that food mingles with saliva and specialized enzymes that break down your food upon impact. When you inhale your food, you largely miss out on that process, meaning your stomach has to work overtime to digest your food, leading to gas. Plus, you literally inhale air, she says. Slow down and don’t forget to chew.

"Many packaged foods are fortified with a form of fiber that’s especially hard on the stomach."

RELATED: 9 Simple Tricks to Eat More Mindfully — Starting Now 

3. You Love Drinking Through a Straw

A colorful straw might make your morning smoothie even more Instagram-worthy, but it isn’t doing your body any favors. “Every time you sip through a straw, air comes up before the liquid,” says Taub-Dix, owner of Better Than Dieting and author of Read It Before You Eat It. Even reusable water bottles with built-in straws can cause problems. Sip straight from the lid during your next workout to save your stomach any unnecessary discomfort.

4. You’re Snoring Up a Storm

Do you feel bloated first thing in the morning? “Then you are probably snoring or at least mouth-breathing in your sleep,” says Rubin, who notes that most people who suffer from sleep apnea also struggle with a.m. bloating. Tomorrow morning, look at your stomach. If it seems bigger than when you went to bed, consider scheduling an appointment with a sleep doc to figure out a way to curb snoring for good.

RELATED: 8 Soothing Smoothie Recipes for Better Sleep

5. You’re Feasting on Fiber

Yes, fiber can help you feel full and lose weight, in addition to promoting heart health. But before you down a bowl of fortified cereal, some chia seed pudding and a mega-serving of Brussels sprouts, take pause. Ramping up your fiber intake all at once can cause a lot of bloating, Taub-Dix says. Instead, focus on increasing it gradually, over a number of weeks. This will give your belly more time to adjust and produce the enzymes necessary to pass fiber through your system without trouble. You’ll also want to make sure you’re getting your fiber from whole, unprocessed foods like veggies, fruits and whole grains. Many packaged foods are fortified with inulin (aka chicory root), a form of fiber that’s especially hard on the stomach, according to research published in the Journal of the American Dietetic Association.

RELATED: Want to Start Clean Eating? Avoid These Common 6 Mistakes

6. You’re Stressed 24/7

What evil does stress not cause? While the hormones can aggravate your digestive system and cause gas and bloating, stress can also prompt people to rush through meals at their desks, skip much-needed bathroom breaks and suck in air during anxiety attacks, Batayneh says. One way to cope: Try to manage your stressors using cognitive behavior therapy or relaxation therapy. Both can help prevent and relieve bloating, according to research published in the American Journal of Gastroenterology. 

Originally published August 2015. Updated January 2018. 

Read More
The Low-FODMAP Diet: Your Solution to a Healthier Gut?
9 All-Natural Sources of Healthy Probiotics
Is It All in Your Gut? The Sleep-Gut Connection

The post 6 Everyday Habits That Are Making You Bloated appeared first on Life by Daily Burn.

]]>
6 Everyday Habits That Are Making You Bloated

[caption id="attachment_64831" align="alignnone" width="620"]6 Everyday Habits That Are Making You Bloated Photo: Pond5[/caption] Bloating, which is nothing more than just excess air and gas trapped in your digestive tract, comes down to more than just the foods you eat. Some everyday habits could be the culprit for your tighter jeans and tummy woes. Feeling bloated is one of the most common stomach complaints around, says David T. Rubin, M.D., fellow of the American College of Gastroenterology and chief of gastroenterology, hepatology and nutrition at The University of Chicago Medicine. Many of his patients even snap “bloating selfies” to show how much their waistlines fluctuate throughout the day. (We won’t blame you if you keep those off Facebook.) RELATED: How Fast Can You Banish Bloat? But before you swear off baked beans for good, check out these six small things that might be having a surprisingly big impact on how bloated you feel.

6 Things Secretly Making You Bloated

[caption id="attachment_64832" align="alignnone" width="620"]6 Everyday Habits That Are Making You Bloated Photo: Pond5[/caption]

1. You Love Chewing Gum

Bad news for Orbitz addicts: If your tummy is feeling the effects, it might be time to limit those minty-fresh sticks. “A lot of people chew gum to keep them from eating between meals, but when you chew gum, you unwittingly swallow some air,” says registered dietitian nutritionist Bonnie Taub-Dix, R.D.N. That excess air intake can make your intestines feel like a balloon animal. Plus, most gums contain sugar alcohols, which can cause gas and bloating as well, she says. Even sugar-free sticks generally contain sorbitol, which can cause a ton of stomach issues, bloating included, according to Rubin. RELATED: The Bitter Truth About Sugar and Its Effects on Our Health

2. You’re Scarfing Your Food

Here’s yet another legit reason to start eating more mindfully (aka: slowly). “Digestion starts in the mouth, not in the stomach,” says nutritionist Rania Batayneh, M.P.H., author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss. With every chew, you not only crush each bite into more easily digestible bits, but that food mingles with saliva and specialized enzymes that break down your food upon impact. When you inhale your food, you largely miss out on that process, meaning your stomach has to work overtime to digest your food, leading to gas. Plus, you literally inhale air, she says. Slow down and don’t forget to chew.
"Many packaged foods are fortified with a form of fiber that’s especially hard on the stomach."
RELATED: 9 Simple Tricks to Eat More Mindfully — Starting Now 

3. You Love Drinking Through a Straw

A colorful straw might make your morning smoothie even more Instagram-worthy, but it isn’t doing your body any favors. “Every time you sip through a straw, air comes up before the liquid,” says Taub-Dix, owner of Better Than Dieting and author of Read It Before You Eat It. Even reusable water bottles with built-in straws can cause problems. Sip straight from the lid during your next workout to save your stomach any unnecessary discomfort.

4. You’re Snoring Up a Storm

Do you feel bloated first thing in the morning? “Then you are probably snoring or at least mouth-breathing in your sleep,” says Rubin, who notes that most people who suffer from sleep apnea also struggle with a.m. bloating. Tomorrow morning, look at your stomach. If it seems bigger than when you went to bed, consider scheduling an appointment with a sleep doc to figure out a way to curb snoring for good. RELATED: 8 Soothing Smoothie Recipes for Better Sleep

5. You’re Feasting on Fiber

Yes, fiber can help you feel full and lose weight, in addition to promoting heart health. But before you down a bowl of fortified cereal, some chia seed pudding and a mega-serving of Brussels sprouts, take pause. Ramping up your fiber intake all at once can cause a lot of bloating, Taub-Dix says. Instead, focus on increasing it gradually, over a number of weeks. This will give your belly more time to adjust and produce the enzymes necessary to pass fiber through your system without trouble. You’ll also want to make sure you’re getting your fiber from whole, unprocessed foods like veggies, fruits and whole grains. Many packaged foods are fortified with inulin (aka chicory root), a form of fiber that’s especially hard on the stomach, according to research published in the Journal of the American Dietetic Association. RELATED: Want to Start Clean Eating? Avoid These Common 6 Mistakes

6. You’re Stressed 24/7

What evil does stress not cause? While the hormones can aggravate your digestive system and cause gas and bloating, stress can also prompt people to rush through meals at their desks, skip much-needed bathroom breaks and suck in air during anxiety attacks, Batayneh says. One way to cope: Try to manage your stressors using cognitive behavior therapy or relaxation therapy. Both can help prevent and relieve bloating, according to research published in the American Journal of Gastroenterology.  Originally published August 2015. Updated January 2018.  Read More The Low-FODMAP Diet: Your Solution to a Healthier Gut? 9 All-Natural Sources of Healthy Probiotics Is It All in Your Gut? The Sleep-Gut Connection

The post 6 Everyday Habits That Are Making You Bloated appeared first on Life by Daily Burn.

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6 Nutritionist-Approved Breakfast Ideas to Start Eating Clean http://dailyburn.com/life/health/healthy-breakfast-ideas-clean-eating/ Mon, 15 Jan 2018 12:15:02 +0000 http://dailyburn.com/life/?p=64774 6 Nutritionist-Approved Breakfast Ideas to Eat Cleaner Today

6 Nutritionist-Approved Breakfast Ideas to Start Eating Clean

If you’re trying to eat clean, breakfast can be a minefield. Standard fare is often grab-and-go choices like bagels and muffins, or sugary options like waffles and doughnuts. The bad news is these processed, starchy foods can wreak havoc on your blood sugar and metabolism.

That’s why it’s important to eat a wholesome meal packed with protein, fiber and healthy fats to start your day. “It literally breaks the fast of not eating overnight,” says registered dietitian Emily Kyle. “Eating a high-quality breakfast helps to jump start your metabolism in the morning, while nourishing your body for the day’s activities,” she says.

Sarah Koszyk, registered dietitian and sports nutritionist, adds that people who consume a well-balanced breakfast tend to have “increased energy, better regulation of their blood sugars, increased consumption of important vitamins, minerals and micronutrients, and better hunger control throughout the day.” Need help cleaning up your breakfast options? We asked Kosyzk and Kyle for simple and healthy swaps to rethink your first meal of the day.

RELATED: 13 High-Protein Breakfasts to Start Your Day Strong

Breakfast Ideas to Make Clean Eating Easy

[caption id="attachment_64778" align="alignnone" width="620"]Healthy Breakfast Ideas: Sweet Potato Pancakes Photo: Alexa Schirm[/caption]

1. Instead of waffles or pancakes…

Sure, waffles and pancakes are the picture-perfect idea of Sunday brunch. But they are packed with simple carbohydrates, so your blood sugar levels will crash fast — and hard — soon after consuming them. Plus, they lack protein and heart-healthy fats that help keep you full longer, says Kyle.

Go homemade. While pre-made mixes are convenient, skip them. “Make your own at home using whole-wheat flour. This will increase the dietary fiber and offer more nutrients than traditional white flour,” she says. “Consider topping your waffles or pancakes with fresh fruit and a dollop of Greek yogurt. This will help you to consume more nutrients, heart-healthy fats, and protein without sacrificing flavor or satisfaction.”

[caption id="attachment_64779" align="alignnone" width="620"]Healthy Breakfast Ideas: Greek Yogurt Parfaits Photo: Twenty20[/caption]

2. Instead of a yogurt parfait…

While yogurt may be a healthy choice, a parfait can be a sugar bomb in disguise, especially if you buy one from the store. When you add a sweetener on top of fruit, granola and jam, the sugar content quickly adds up.

Grab Greek yogurt. Construct your own parfait using plain Greek yogurt, Koszyk suggests. “This will cut down on the added sugar from flavored yogurts and provide you with extra protein than regular yogurt,” she says. For one-half cup of yogurt, add one cup of fresh fruit for natural sweetness, not to mention vitamins and fiber. And granola? “Choose one with less than six grams of sugar per serving,” she says. Just don’t overdo it — sprinkle a handful on top.

RELATED: 10 Yogurt Parfaits That Are Almost Too Pretty to Eat

[caption id="attachment_64780" align="alignnone" width="620"]Healthy Breakfast Ideas: Overnight Oats Photo: Twenty20[/caption]

3. Instead of cereal…

Cereal can be a tricky breakfast choice. While convenient, it’s often highly processed and packed with sugar — not exactly the ideal clean breakfast. But if you can’t give up your Snap, Crackle and Pop, be sure read the nutrition label, says Kyle. “Choose an option that has less sugar and more protein. Then pair that cereal with a serving of fresh fruit and a glass of your favorite milk, plant-based or traditional dairy, for a more wholesome meal,” she says.

Opt for overnight oats. Simply mix some dried oats with some milk or water in a jar and allow them to soak overnight in the fridge. Letting the oats sit in the liquid allows them to soften and become a pudding-like texture. Flavor with vanilla extract and spices, and top with some fruit for natural sweetness. For a warmer choice, oatmeal or oat bran bowl topped with cinnamon and fresh fruit.

[caption id="attachment_64781" align="alignnone" width="620"]Healthy Breakfast Ideas: English Muffin Egg Sandwich Photo: Twenty20[/caption]

4. Instead of an egg sandwich…

From the corner deli to your greasy spoon diner to McDonald’s, egg sandwiches are a breakfast staple. But typical ones may be overloaded with fat from butter and oil. Then, there’s the bread, which is usually an oversized sub, bagel or croissant.

Make an English muffin sandwich. Prep your own sandwich with a high-fiber English muffin, says Koszyk, which offers five or more grams of fiber per serving. Cook one egg with olive oil cooking spray and skip the butter. “Since cheese and bacon are both higher in fat, choose one or the other to add to the sandwich,” she says. Add a side of fruit for extra fiber, vitamins, minerals and nutrients.

RELATED: 8 Quick and Easy Egg Sandwich Recipes

[caption id="attachment_64782" align="alignnone" width="620"]Healthy Breakfast Ideas: Whole-Grain Bagel Photo: Twenty20[/caption]

5. Instead of bagels...

OK, we love bagels, too. “The challenge with bagels is the portion size and quantity of carbohydrates. One entire bagel has the same amount of carbohydrates as four slices of bread, about 60 grams of carbs,” says Koszyk.

Stick with half a serving. To cut down on your carb intake, enjoy half of a high-fiber bagel. “Add lox or smoked salmon for protein and tomato for vitamins and nutrients,” she says. You can also top with sprouts, capers and radishes for more fiber.

[caption id="attachment_64784" align="alignnone" width="620"]Healthy Breakfast Ideas: Homemade Muffins Photo: Twenty20[/caption]

6. Instead of scones or muffins…

“Most traditional baked goods come in extra large serving sizes these days, which can add a lot of carbohydrates and refined sugar to your morning,” says Kyle.

Bake your own batch. Kyle suggests swapping out heavier ingredients like butter or eggs for applesauce, chia seeds, pureed bananas or Greek yogurt. “A simple swap like this can help you save up to 100 calories and add in some additional nutrients as well,” she says. “Add in fruits or veggies for your fillings instead of nuts or chocolate chips.”

And remember, there’s nothing wrong with enjoying a scone or muffin for breakfast once in a while, even if you’re eating clean.

Read More
10 Healthy Ways to Get on the Egg Muffins Trend
What 8 Busy Trainers Really Eat for Dinner
9 Veggie-Packed Breakfast On-the-Go Recipes

The post 6 Nutritionist-Approved Breakfast Ideas to Start Eating Clean appeared first on Life by Daily Burn.

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6 Nutritionist-Approved Breakfast Ideas to Eat Cleaner Today

6 Nutritionist-Approved Breakfast Ideas to Start Eating Clean
If you’re trying to eat clean, breakfast can be a minefield. Standard fare is often grab-and-go choices like bagels and muffins, or sugary options like waffles and doughnuts. The bad news is these processed, starchy foods can wreak havoc on your blood sugar and metabolism. That’s why it’s important to eat a wholesome meal packed with protein, fiber and healthy fats to start your day. “It literally breaks the fast of not eating overnight,” says registered dietitian Emily Kyle. “Eating a high-quality breakfast helps to jump start your metabolism in the morning, while nourishing your body for the day’s activities,” she says. Sarah Koszyk, registered dietitian and sports nutritionist, adds that people who consume a well-balanced breakfast tend to have “increased energy, better regulation of their blood sugars, increased consumption of important vitamins, minerals and micronutrients, and better hunger control throughout the day.” Need help cleaning up your breakfast options? We asked Kosyzk and Kyle for simple and healthy swaps to rethink your first meal of the day. RELATED: 13 High-Protein Breakfasts to Start Your Day Strong

Breakfast Ideas to Make Clean Eating Easy

[caption id="attachment_64778" align="alignnone" width="620"]Healthy Breakfast Ideas: Sweet Potato Pancakes Photo: Alexa Schirm[/caption]

1. Instead of waffles or pancakes…

Sure, waffles and pancakes are the picture-perfect idea of Sunday brunch. But they are packed with simple carbohydrates, so your blood sugar levels will crash fast — and hard — soon after consuming them. Plus, they lack protein and heart-healthy fats that help keep you full longer, says Kyle. Go homemade. While pre-made mixes are convenient, skip them. “Make your own at home using whole-wheat flour. This will increase the dietary fiber and offer more nutrients than traditional white flour,” she says. “Consider topping your waffles or pancakes with fresh fruit and a dollop of Greek yogurt. This will help you to consume more nutrients, heart-healthy fats, and protein without sacrificing flavor or satisfaction.” [caption id="attachment_64779" align="alignnone" width="620"]Healthy Breakfast Ideas: Greek Yogurt Parfaits Photo: Twenty20[/caption]

2. Instead of a yogurt parfait…

While yogurt may be a healthy choice, a parfait can be a sugar bomb in disguise, especially if you buy one from the store. When you add a sweetener on top of fruit, granola and jam, the sugar content quickly adds up. Grab Greek yogurt. Construct your own parfait using plain Greek yogurt, Koszyk suggests. “This will cut down on the added sugar from flavored yogurts and provide you with extra protein than regular yogurt,” she says. For one-half cup of yogurt, add one cup of fresh fruit for natural sweetness, not to mention vitamins and fiber. And granola? “Choose one with less than six grams of sugar per serving,” she says. Just don’t overdo it — sprinkle a handful on top. RELATED: 10 Yogurt Parfaits That Are Almost Too Pretty to Eat [caption id="attachment_64780" align="alignnone" width="620"]Healthy Breakfast Ideas: Overnight Oats Photo: Twenty20[/caption]

3. Instead of cereal…

Cereal can be a tricky breakfast choice. While convenient, it’s often highly processed and packed with sugar — not exactly the ideal clean breakfast. But if you can’t give up your Snap, Crackle and Pop, be sure read the nutrition label, says Kyle. “Choose an option that has less sugar and more protein. Then pair that cereal with a serving of fresh fruit and a glass of your favorite milk, plant-based or traditional dairy, for a more wholesome meal,” she says. Opt for overnight oats. Simply mix some dried oats with some milk or water in a jar and allow them to soak overnight in the fridge. Letting the oats sit in the liquid allows them to soften and become a pudding-like texture. Flavor with vanilla extract and spices, and top with some fruit for natural sweetness. For a warmer choice, oatmeal or oat bran bowl topped with cinnamon and fresh fruit. [caption id="attachment_64781" align="alignnone" width="620"]Healthy Breakfast Ideas: English Muffin Egg Sandwich Photo: Twenty20[/caption]

4. Instead of an egg sandwich…

From the corner deli to your greasy spoon diner to McDonald’s, egg sandwiches are a breakfast staple. But typical ones may be overloaded with fat from butter and oil. Then, there’s the bread, which is usually an oversized sub, bagel or croissant. Make an English muffin sandwich. Prep your own sandwich with a high-fiber English muffin, says Koszyk, which offers five or more grams of fiber per serving. Cook one egg with olive oil cooking spray and skip the butter. “Since cheese and bacon are both higher in fat, choose one or the other to add to the sandwich,” she says. Add a side of fruit for extra fiber, vitamins, minerals and nutrients. RELATED: 8 Quick and Easy Egg Sandwich Recipes [caption id="attachment_64782" align="alignnone" width="620"]Healthy Breakfast Ideas: Whole-Grain Bagel Photo: Twenty20[/caption]

5. Instead of bagels...

OK, we love bagels, too. “The challenge with bagels is the portion size and quantity of carbohydrates. One entire bagel has the same amount of carbohydrates as four slices of bread, about 60 grams of carbs,” says Koszyk. Stick with half a serving. To cut down on your carb intake, enjoy half of a high-fiber bagel. “Add lox or smoked salmon for protein and tomato for vitamins and nutrients,” she says. You can also top with sprouts, capers and radishes for more fiber. [caption id="attachment_64784" align="alignnone" width="620"]Healthy Breakfast Ideas: Homemade Muffins Photo: Twenty20[/caption]

6. Instead of scones or muffins…

“Most traditional baked goods come in extra large serving sizes these days, which can add a lot of carbohydrates and refined sugar to your morning,” says Kyle. Bake your own batch. Kyle suggests swapping out heavier ingredients like butter or eggs for applesauce, chia seeds, pureed bananas or Greek yogurt. “A simple swap like this can help you save up to 100 calories and add in some additional nutrients as well,” she says. “Add in fruits or veggies for your fillings instead of nuts or chocolate chips.” And remember, there’s nothing wrong with enjoying a scone or muffin for breakfast once in a while, even if you’re eating clean. Read More 10 Healthy Ways to Get on the Egg Muffins Trend What 8 Busy Trainers Really Eat for Dinner 9 Veggie-Packed Breakfast On-the-Go Recipes

The post 6 Nutritionist-Approved Breakfast Ideas to Start Eating Clean appeared first on Life by Daily Burn.

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7 Ways to Naturally Boost Your Metabolism http://dailyburn.com/life/health/how-to-naturally-boost-metabolism/ http://dailyburn.com/life/health/how-to-naturally-boost-metabolism/#comments Fri, 12 Jan 2018 16:15:39 +0000 http://dailyburn.com/life/?p=31172

[caption id="attachment_64761" align="alignnone" width="620"]Naturally Increase Metabolism with Coffee Photo: Pond5[/caption]

Metabolism: We've all got one, but some people's are "faster" or "slower" than others'. And that matters, because the rate at which your body burns calories and converts fuel to energy can also affect how easily you gain or lose weight. It also says a lot about how at-risk you are for diabetes, and how much pep you've got in your step. While much of your metabolic rate is determined by genetics, age, gender and body size, there are some lifestyle changes that can, quite literally, speed up the process.

It's important to note that metabolism can't be solely held responsible for weight gain or loss. Someone with a super-fast burn can't stay slim eating junk food and not exercising, while people with slower metabolisms aren't automatically doomed to an overweight fate.

But even tiny adjustments to a person's metabolic rate can add up to significant health benefits over time, says Francesco Celi, MD, chair of the Endocrinology and Metabolism Department at Virginia Commonwealth University. Read on to learn how to increase your metabolism, the natural way.

RELATED: How to Boost Metabolism in Your 20s, 30s and 40s

Naturally Increase Your Metabolism with These 7 Tips

1. Turn down the temp.

Sleeping in a cool room seems to increase people's percentages of brown fat — a type of fat that acts more like muscle — according to a 2014 study conducted by Celi and colleagues at the National Institutes of Health. The research involved five male volunteers, who slept in climate-controlled rooms with only light pajamas and bedsheets, for several months. After four weeks of 66-degree nights, they'd nearly doubled their amounts of brown fat, and also experience an increase in their calorie burn.

"It would be extremely naive to do this and expect to lose weight to the extent you would on a diet," Celi says. "On the other hand, we did see a measurable increase in glucose metabolism that could certainly add up over time."

Keeping your home or office cool during the day may also have a similar effect, he adds.

2. Drink a cup of Joe.

A few small studies have shown an association between caffeine consumption, increased metabolic burn, and a reduced risk for type 2 diabetes. Celi says this could possibly be because it helps the body break down fat.

But don't go overboard: Too many caffeinated beverages a day can cause nervousness, nausea or insomnia. Plus, some coffee beverages are high in fat and sugar.

3. Keep stress levels low (or try to!).

Even if stressful situations don't cause you to binge on fatty foods, your body may take longer to process any calories that you do eat. In a 2014 study from Ohio State University, women who reported being stressed out over a 24-hour span burned, on average, 104 fewer calories after they ate a meal of eggs, sausage and biscuits. The researchers point out that over the course of a year, this deficit could translate to an 11-pound weight gain.

"The stress response activates the hormone cortisol," explains Celi, "which has been clearly associated with a worsening of metabolism and, in the long-run, increasing the risk for obesity." In other words, to help speed up metabolism make sure to wind down more often.

4. Get a good night's sleep.

Not getting enough quality shuteye has also been shown to slow metabolism in both men and women; this also may have to do with the brain's secretion of cortisol when the body is under stress, says Celi. And even if you hit the hay early, that may not be enough. Research has shown that broken sleep (when you're woken up frequently throughout the night) isn't nearly as restorative as seven consecutive hours. So on top of crawling under the covers early, be sure to give yourself enough hours to get the rest and recovery your body needs.

RELATED: Bedroom Makeover: 9 Feng Shui Tips for Better Sleep

5. Pump some iron.

Celi says any type of physical activity — even just walking for 30 minutes — can help speed up metabolism. (Anything is better than sitting for hours, which is one of the worst things you can do.) But the kind of exercise that works best to activate brown fat and rev metabolism is strength training.

"By increasing muscle mass, we can increase our resting energy expenditure, which is what's going to help you burn calories all day long," Celi says.

Try adding some weights into your workout regimen and see if you notice a difference. Consider bigger lifts as well if you’re body is trained for it.

RELATED: Ladies, Here's Why You Should Lift Heavy Weights

6. Snack on something spicy.

Capsacian, a molecule found in spicy chiles, has been shown to increase body temperature and speed up fat loss — although only temporarily, and only by a small percentage. Celi says there's also some evidence that chemicals called isothiocyanates, which are present in pungent foods like spicy mustard, wasabi, and horseradish, may help activate brown fat and speed up metabolic rate. Bloody Mary, anyone?

7. Power up with plyometrics.

If you’ve been skimping on plyometric training, you might want to throw it back into your workout rotation. All those squat jumps and burpees are by nature high-intensity, getting your heart rate up so you burn more calories in a short amount of time. Plus, when performed interval-style, you'll speed up your metabolism for the 24 to 48 hours after you leave the gym. According to one study, 12 weeks of HIIT plus plyometric exercise resulted in more lean body mass, reduced body fat and improved metabolic abnormalities compared to just HIIT alone. Not sure where to start? Give these six exercises a try.

Originally published August 2014. Updated January 2018.

Read More:
I'm Exercising More — So Why Am I Gaining Weight?
How to Boost Your Metabolism in Your 20s, 30s and 40s
50 Resources to Help You Lose Weight (The Healthy Way)

The post 7 Ways to Naturally Boost Your Metabolism appeared first on Life by Daily Burn.

]]>

[caption id="attachment_64761" align="alignnone" width="620"]Naturally Increase Metabolism with Coffee Photo: Pond5[/caption] Metabolism: We've all got one, but some people's are "faster" or "slower" than others'. And that matters, because the rate at which your body burns calories and converts fuel to energy can also affect how easily you gain or lose weight. It also says a lot about how at-risk you are for diabetes, and how much pep you've got in your step. While much of your metabolic rate is determined by genetics, age, gender and body size, there are some lifestyle changes that can, quite literally, speed up the process. It's important to note that metabolism can't be solely held responsible for weight gain or loss. Someone with a super-fast burn can't stay slim eating junk food and not exercising, while people with slower metabolisms aren't automatically doomed to an overweight fate. But even tiny adjustments to a person's metabolic rate can add up to significant health benefits over time, says Francesco Celi, MD, chair of the Endocrinology and Metabolism Department at Virginia Commonwealth University. Read on to learn how to increase your metabolism, the natural way. RELATED: How to Boost Metabolism in Your 20s, 30s and 40s

Naturally Increase Your Metabolism with These 7 Tips

1. Turn down the temp.

Sleeping in a cool room seems to increase people's percentages of brown fat — a type of fat that acts more like muscle — according to a 2014 study conducted by Celi and colleagues at the National Institutes of Health. The research involved five male volunteers, who slept in climate-controlled rooms with only light pajamas and bedsheets, for several months. After four weeks of 66-degree nights, they'd nearly doubled their amounts of brown fat, and also experience an increase in their calorie burn. "It would be extremely naive to do this and expect to lose weight to the extent you would on a diet," Celi says. "On the other hand, we did see a measurable increase in glucose metabolism that could certainly add up over time." Keeping your home or office cool during the day may also have a similar effect, he adds.

2. Drink a cup of Joe.

A few small studies have shown an association between caffeine consumption, increased metabolic burn, and a reduced risk for type 2 diabetes. Celi says this could possibly be because it helps the body break down fat. But don't go overboard: Too many caffeinated beverages a day can cause nervousness, nausea or insomnia. Plus, some coffee beverages are high in fat and sugar.

3. Keep stress levels low (or try to!).

Even if stressful situations don't cause you to binge on fatty foods, your body may take longer to process any calories that you do eat. In a 2014 study from Ohio State University, women who reported being stressed out over a 24-hour span burned, on average, 104 fewer calories after they ate a meal of eggs, sausage and biscuits. The researchers point out that over the course of a year, this deficit could translate to an 11-pound weight gain. "The stress response activates the hormone cortisol," explains Celi, "which has been clearly associated with a worsening of metabolism and, in the long-run, increasing the risk for obesity." In other words, to help speed up metabolism make sure to wind down more often.

4. Get a good night's sleep.

Not getting enough quality shuteye has also been shown to slow metabolism in both men and women; this also may have to do with the brain's secretion of cortisol when the body is under stress, says Celi. And even if you hit the hay early, that may not be enough. Research has shown that broken sleep (when you're woken up frequently throughout the night) isn't nearly as restorative as seven consecutive hours. So on top of crawling under the covers early, be sure to give yourself enough hours to get the rest and recovery your body needs. RELATED: Bedroom Makeover: 9 Feng Shui Tips for Better Sleep

5. Pump some iron.

Celi says any type of physical activity — even just walking for 30 minutes — can help speed up metabolism. (Anything is better than sitting for hours, which is one of the worst things you can do.) But the kind of exercise that works best to activate brown fat and rev metabolism is strength training. "By increasing muscle mass, we can increase our resting energy expenditure, which is what's going to help you burn calories all day long," Celi says. Try adding some weights into your workout regimen and see if you notice a difference. Consider bigger lifts as well if you’re body is trained for it. RELATED: Ladies, Here's Why You Should Lift Heavy Weights

6. Snack on something spicy.

Capsacian, a molecule found in spicy chiles, has been shown to increase body temperature and speed up fat loss — although only temporarily, and only by a small percentage. Celi says there's also some evidence that chemicals called isothiocyanates, which are present in pungent foods like spicy mustard, wasabi, and horseradish, may help activate brown fat and speed up metabolic rate. Bloody Mary, anyone?

7. Power up with plyometrics.

If you’ve been skimping on plyometric training, you might want to throw it back into your workout rotation. All those squat jumps and burpees are by nature high-intensity, getting your heart rate up so you burn more calories in a short amount of time. Plus, when performed interval-style, you'll speed up your metabolism for the 24 to 48 hours after you leave the gym. According to one study, 12 weeks of HIIT plus plyometric exercise resulted in more lean body mass, reduced body fat and improved metabolic abnormalities compared to just HIIT alone. Not sure where to start? Give these six exercises a try.
Originally published August 2014. Updated January 2018. Read More: I'm Exercising More — So Why Am I Gaining Weight? How to Boost Your Metabolism in Your 20s, 30s and 40s 50 Resources to Help You Lose Weight (The Healthy Way)

The post 7 Ways to Naturally Boost Your Metabolism appeared first on Life by Daily Burn.

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Is Weight Loss Really As Easy As Calorie Counting? http://dailyburn.com/life/health/calorie-counting-weight-loss/ http://dailyburn.com/life/health/calorie-counting-weight-loss/#respond Thu, 11 Jan 2018 12:15:03 +0000 http://dailyburn.com/life/?p=51220

[caption id="attachment_64732" align="alignnone" width="620"]The Truth About Calorie Counting Photo: Pond5[/caption]

When you’re trying to lose weight, it’s easy to get sucked into counting calories. After all, that’s what weight loss is all about, right? To some extent, that’s true, says Keri Gans, MS, RDN, author of The Small Change Diet.

For example, if you usually consume 2,500 calories a day and then cut back to 1,600 calories, you’re going to lose weight from that 900-calorie daily deficit — even if all you ate was potato chips. But you won’t be healthy and you most likely won’t be able to keep the pounds off.

That’s because when it comes to losing weight and keeping it off, there’s much more going on behind the scenes than simply calories in, calories out. Here’s what you should know about the real role of nutrition in weight loss, and what you can do to set yourself up for success.

RELATED: I’m Exercising More — So Why Am I Gaining Weight?

Calories: It’s All About Quality Over Quantity

If you’re only focused on calorie counting, you could be missing the bigger picture. Sure, cutting back on how much you eat will lead to weight loss, but what’s even more important than calories is the quality of the foods you’re choosing, says Gans. Eating balanced, healthful meals will not only ensure you’re getting all the nutrients you need to improve your overall health status, but it will make your weight loss more sustainable.

“We can’t just look at a number on the scale when we think about weight loss,” she advises.

If you eat too few calories, or too many empty calories, you’ll wind up feeling hungry all the time. And you'll likely overeat more unhealthy foods later on, she says. Going back to the potato chip example, you could eat 160 calories of chips, but it won’t hold you over. In an hour, you’ll be hungry for another 160 calories, or even double that, because your “meal” was lacking the variety, fiber and protein needed to keep you satisfied. Eating foods high in fiber, healthy fats and lean protein, such as eggs, grilled chicken, vegetables and fruit, nuts and seeds, avocados and olive oil, can keep hunger at bay and keep you fuller longer.

RELATED: The One Habit That Could Slash 1,400 Calories Per Week

“If you had sat down at the beginning and had 300 calories of some whole grain bread, avocado, a little chicken, now all of a sudden you have a well-balanced meal and you’re not going to be hungry,” says Gans. “Those 300 calories are going to do a lot more for you.”

Calorie Counting Conundrum: You Can’t Out-Run a Bad Diet

If weight loss were as simple as calorie counting, you’d be able to lose as much weight as calories you could rack up on the treadmill screen. Unfortunately, no amount of exercise can make up for a poor diet, says Gans. It’s common for people to hit a weight loss plateau or even gain weight if they continue to follow a bad diet, despite becoming more active.

“If you’re exercising all the time but eating like crap or eating too many calories, you’re not going to lose weight,” she says. In other words, how many calories you burn in the gym is irrelevant if you're overeating — or attempting to fuel with low-quality foods every day.

Meanwhile, while you can lose weight by cutting calories and not exercising at all, Gans strongly advises against it. Not only would you miss out on all the health benefits of exercise, but activities like running, swimming and cycling are lifestyle factors that often make it easier to keep the pounds off. Plus, exercise helps boost your metabolism, especially strength training. The more muscle mass you have, the more energy you’ll have to burn calories even when you’re just sitting down.

In fact, one 2014 scientific review found that diet plus exercise was more effective for weight loss than diet alone.

“This tells us it’s a lifestyle,” says Gans. “For those individuals who lose weight and incorporate exercise, it’s because they’ve made a better lifestyle of taking care of themselves. And that’s where you see the true success.”

RELATED: 6 Ways to Naturally Boost Your Metabolism

Eat, Sleep, Train, Repeat: All in a Day's Work

The three most important factors for weight loss are diet, exercise and sleep, says Gans. If you can work on improving the quality of one of those factors in your life, you can create a chain reaction for improving the rest.

“It’s almost like what came first, the chicken or the egg,” she says. “If you sleep well and have more energy, it stands to reason that you would be more likely to go to the gym. Now you’ve been going to the gym, you’re working out better, which makes you want to eat better. And so the cycle continues.”

RELATED: What 8 Busy Trainers Really Eat for Dinner

When counseling patients, Gans stresses that even though what we put in our mouths is the most important thing for weight loss, if you’re exhausted it will be a lot more difficult to choose a yogurt and a banana over a donut on the way to work. She also emphasizes the importance of planning and getting enough sleep. Be sure to get seven to eight hours of sleep each night to help your body recover from the day, manage stress levels and improve your willpower so you reach for a kale salad instead of a burger a fries.

“Yogurt and fruit could have more calories than a donut. But we know that the donut is probably going to make you hungrier, and now you’re going to have a bigger lunch,” says Gans. “But if you had that yogurt and fruit because you planned for it, you might have been able to control what you had for lunch.”

Originally published August 2016. Updated January 2018. 

Read More
Want to Start Eating Clean? Avoid These 6 Common Mistakes
This Is How Many Calories You're Burning During Exercise
How to Calculate Your BMR (And Why It Matters)

The post Is Weight Loss Really As Easy As Calorie Counting? appeared first on Life by Daily Burn.

]]>

[caption id="attachment_64732" align="alignnone" width="620"]The Truth About Calorie Counting Photo: Pond5[/caption] When you’re trying to lose weight, it’s easy to get sucked into counting calories. After all, that’s what weight loss is all about, right? To some extent, that’s true, says Keri Gans, MS, RDN, author of The Small Change Diet. For example, if you usually consume 2,500 calories a day and then cut back to 1,600 calories, you’re going to lose weight from that 900-calorie daily deficit — even if all you ate was potato chips. But you won’t be healthy and you most likely won’t be able to keep the pounds off. That’s because when it comes to losing weight and keeping it off, there’s much more going on behind the scenes than simply calories in, calories out. Here’s what you should know about the real role of nutrition in weight loss, and what you can do to set yourself up for success. RELATED: I’m Exercising More — So Why Am I Gaining Weight?

Calories: It’s All About Quality Over Quantity

If you’re only focused on calorie counting, you could be missing the bigger picture. Sure, cutting back on how much you eat will lead to weight loss, but what’s even more important than calories is the quality of the foods you’re choosing, says Gans. Eating balanced, healthful meals will not only ensure you’re getting all the nutrients you need to improve your overall health status, but it will make your weight loss more sustainable. “We can’t just look at a number on the scale when we think about weight loss,” she advises. If you eat too few calories, or too many empty calories, you’ll wind up feeling hungry all the time. And you'll likely overeat more unhealthy foods later on, she says. Going back to the potato chip example, you could eat 160 calories of chips, but it won’t hold you over. In an hour, you’ll be hungry for another 160 calories, or even double that, because your “meal” was lacking the variety, fiber and protein needed to keep you satisfied. Eating foods high in fiber, healthy fats and lean protein, such as eggs, grilled chicken, vegetables and fruit, nuts and seeds, avocados and olive oil, can keep hunger at bay and keep you fuller longer. RELATED: The One Habit That Could Slash 1,400 Calories Per Week “If you had sat down at the beginning and had 300 calories of some whole grain bread, avocado, a little chicken, now all of a sudden you have a well-balanced meal and you’re not going to be hungry,” says Gans. “Those 300 calories are going to do a lot more for you.”

Calorie Counting Conundrum: You Can’t Out-Run a Bad Diet

If weight loss were as simple as calorie counting, you’d be able to lose as much weight as calories you could rack up on the treadmill screen. Unfortunately, no amount of exercise can make up for a poor diet, says Gans. It’s common for people to hit a weight loss plateau or even gain weight if they continue to follow a bad diet, despite becoming more active. “If you’re exercising all the time but eating like crap or eating too many calories, you’re not going to lose weight,” she says. In other words, how many calories you burn in the gym is irrelevant if you're overeating — or attempting to fuel with low-quality foods every day. Meanwhile, while you can lose weight by cutting calories and not exercising at all, Gans strongly advises against it. Not only would you miss out on all the health benefits of exercise, but activities like running, swimming and cycling are lifestyle factors that often make it easier to keep the pounds off. Plus, exercise helps boost your metabolism, especially strength training. The more muscle mass you have, the more energy you’ll have to burn calories even when you’re just sitting down. In fact, one 2014 scientific review found that diet plus exercise was more effective for weight loss than diet alone. “This tells us it’s a lifestyle,” says Gans. “For those individuals who lose weight and incorporate exercise, it’s because they’ve made a better lifestyle of taking care of themselves. And that’s where you see the true success.” RELATED: 6 Ways to Naturally Boost Your Metabolism

Eat, Sleep, Train, Repeat: All in a Day's Work

The three most important factors for weight loss are diet, exercise and sleep, says Gans. If you can work on improving the quality of one of those factors in your life, you can create a chain reaction for improving the rest. “It’s almost like what came first, the chicken or the egg,” she says. “If you sleep well and have more energy, it stands to reason that you would be more likely to go to the gym. Now you’ve been going to the gym, you’re working out better, which makes you want to eat better. And so the cycle continues.” RELATED: What 8 Busy Trainers Really Eat for Dinner When counseling patients, Gans stresses that even though what we put in our mouths is the most important thing for weight loss, if you’re exhausted it will be a lot more difficult to choose a yogurt and a banana over a donut on the way to work. She also emphasizes the importance of planning and getting enough sleep. Be sure to get seven to eight hours of sleep each night to help your body recover from the day, manage stress levels and improve your willpower so you reach for a kale salad instead of a burger a fries. “Yogurt and fruit could have more calories than a donut. But we know that the donut is probably going to make you hungrier, and now you’re going to have a bigger lunch,” says Gans. “But if you had that yogurt and fruit because you planned for it, you might have been able to control what you had for lunch.” Originally published August 2016. Updated January 2018.  Read More Want to Start Eating Clean? Avoid These 6 Common Mistakes This Is How Many Calories You're Burning During Exercise How to Calculate Your BMR (And Why It Matters)

The post Is Weight Loss Really As Easy As Calorie Counting? appeared first on Life by Daily Burn.

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How to Read Nutrition Labels (And Not Get Duped) http://dailyburn.com/life/health/read-nutrition-labels-facts/ Wed, 10 Jan 2018 12:15:56 +0000 http://dailyburn.com/life/?p=64639 How to Read Nutrition Labels (And Not Get Duped)

[caption id="attachment_64643" align="alignnone" width="620"]How to Read Nutrition Labels (And Not Get Duped) Photo: Pond5[/caption]

Sometimes, trying to determine whether a packaged food’s nutrition facts mean it’s healthy for you (or at least sort of healthy for you) can feel about as confusing as reading Ulysses after a few glasses of wine. Big, bright labels declaring an item “low-fat” or “low-sugar” might sound promising. But then you flip over the package to discover a list of ingredients longer than your family tree.

Thanks to the FDA’s nutrition facts updates, decoding packages should get easier. The government now requires large, easy-to-read numbers for calories, servings per container and serving size. And the serving size info will reflect what people typically eat, rather than what’s suggested (for example, a full 15-ounces of soup rather than half of it). Finally, added sugar will stand out as its own category.

But even with these changes, some info can be tricky to decipher. Luckily, a few sound strategies can help you cut through the confusion to identify packaged foods that won’t mess with your health. Follow these six steps to simplifying nutrition labels and finding good-for-you groceries.

RELATED: The Beginner’s Guide to Clean Eating

6 Steps to Easily Deciphering Nutrition Labels

[caption id="attachment_64650" align="alignnone" width="620"]How to Read Nutrition Labels 6-Step Check List Photo: Twenty20[/caption]

1. Make sure you can identify all the ingredients.

Here’s a simple way to start a food product assessment: Read the whole ingredient list, and take note of whether you actually know what each ingredient is. “If there is an item listed that you are unfamiliar with, I recommend looking it up before consuming it,” says Maxine Yeung, RD, NASM-CPT and founder of The Wellness Whisk.

As a general rule, shorter ingredients lists will be easier to decipher — and that usually says good things about the product. “A longer list is likely to include additives,” says Yeung.

2. Note the order of ingredients.

Manufacturers list ingredients from heaviest (or most prominent) to lightest, says Yeung. “[This] can guide you in choosing a healthier item.” For example, if a multigrain bread product lists white flour before whole wheat flour, you’ll know the bread is made primarily from refined carbohydrates. That means you’re probably better off choosing a different product, preferably one with whole grains listed higher up.

RELATED:  The Ultimate Guide to Pre- and Post-Workout Carbohydrates

3. Check the serving size.

“It’s very important to pay attention to the serving size on the food label, because oftentimes what seems like a small package and individual serving may actually be two or more servings,” says Yeung. That means you could consume more calories, fat, salt and sugar than intended. (One reason the FDA is requiring updates on serving size.)

4. Focus on what’s most relevant to your personal needs.

“It’s important to pay attention to the ingredients that will affect your personal health the most,” says Yeung. For example, she says, if you have issues with blood pressure, you should pay particular attention to salt content. If you’re concerned about your blood sugar levels, make sure you’re evaluating total carbohydrates and added sugars. For those trying to achieve healthier cholesterol levels, watch out for unhealthy fats, like saturated or trans. And if you’re watching your weight, the calorie content will probably be most relevant. Try to keep all these numbers low, but especially those most important to your health, Yeung says.

RELATED: Why You Should Eat More Fat and Less Sugar

5. Identify fat and sugar sources.

Sure, the quantity of fats and sugars can tell you something about the healthfulness of a given product. But where these nutrients come from also matters.

“Keep the amount of saturated fat you consume under seven to 10 percent of your daily total calories, and total fat intake should be 20 to 35 percent of your total daily calories,” says Yeung. “This means the majority of your fat intake should come from monounsaturated fats and polyunsaturated fats.” Yeung also recommends avoiding items with partially hydrogenated or hydrogenated oil, as these are just different names for trans fats.

The source of a product’s sugar is another crucial component. “Ultimately, any type of carbohydrate breaks down into sugar in your body,” says Yeung. “However, with sugar from natural sources (such as fruit) you also get vitamins, minerals, fiber and water, which helps better manage sugar levels in your body. You want to limit the amount of added sugar as much as possible.” That includes maple syrup, cane sugar, brown rice syrup and honey.

6. Don’t get fooled by front-label claims.

“Front-label claims can be helpful in narrowing down items, such as choosing a gluten-free product if you have a [sensitivity] to gluten,” says Yeung. But these labels can also be misleading. In fact, a study from earlier this year found front-label claims may lend people a false sense of confidence that they’re purchasing healthy foods. On the contrary, many of these products actually had worse nutritional profiles than those without those claims.

“Oftentimes when companies eliminate or reduce fat, sugar or salt in a product, they will use one of the others to help flavor the product,” says Yeung. “For example, a fat-free product may have a lot of added sugar. This can increase the amount of calories and lead to an increase in fat stores.”

Also, note that “reduced” doesn’t mean “low.” “Reduced fat or reduced salt doesn’t mean the product is low in fat or salt,” says Yeung. “‘Less salt’ just means the product has at least 50 percent less salt than in the original food, and ‘reduced salt’ means the product has at least 25 percent less salt than the original food. The product has to say ‘low sodium’ or show 140 mg of salt or less per serving to actually be a low-salt food.”

Final Food for Thought

Reading food labels doesn’t have to feel impossible enough that you give up and just buy whatever it is you’re holding. Use these strategies to break down the nutrition facts and easily figure out what’s good for you (and what’s not) so you can make the best decision for your body. And remember, most vitamin- and mineral-rich foods don’t require labels.

Read More
Shop Smarter: 6 Common Food Labels, Explained
Everything You Need to Know About the Top Diet Plans
Will Apple Cider Vinegar Really Help You Lose Weight?

The post How to Read Nutrition Labels (And Not Get Duped) appeared first on Life by Daily Burn.

]]>
How to Read Nutrition Labels (And Not Get Duped)

[caption id="attachment_64643" align="alignnone" width="620"]How to Read Nutrition Labels (And Not Get Duped) Photo: Pond5[/caption] Sometimes, trying to determine whether a packaged food’s nutrition facts mean it’s healthy for you (or at least sort of healthy for you) can feel about as confusing as reading Ulysses after a few glasses of wine. Big, bright labels declaring an item “low-fat” or “low-sugar” might sound promising. But then you flip over the package to discover a list of ingredients longer than your family tree. Thanks to the FDA’s nutrition facts updates, decoding packages should get easier. The government now requires large, easy-to-read numbers for calories, servings per container and serving size. And the serving size info will reflect what people typically eat, rather than what’s suggested (for example, a full 15-ounces of soup rather than half of it). Finally, added sugar will stand out as its own category. But even with these changes, some info can be tricky to decipher. Luckily, a few sound strategies can help you cut through the confusion to identify packaged foods that won’t mess with your health. Follow these six steps to simplifying nutrition labels and finding good-for-you groceries. RELATED: The Beginner’s Guide to Clean Eating

6 Steps to Easily Deciphering Nutrition Labels

[caption id="attachment_64650" align="alignnone" width="620"]How to Read Nutrition Labels 6-Step Check List Photo: Twenty20[/caption]

1. Make sure you can identify all the ingredients.

Here’s a simple way to start a food product assessment: Read the whole ingredient list, and take note of whether you actually know what each ingredient is. “If there is an item listed that you are unfamiliar with, I recommend looking it up before consuming it,” says Maxine Yeung, RD, NASM-CPT and founder of The Wellness Whisk. As a general rule, shorter ingredients lists will be easier to decipher — and that usually says good things about the product. “A longer list is likely to include additives,” says Yeung.

2. Note the order of ingredients.

Manufacturers list ingredients from heaviest (or most prominent) to lightest, says Yeung. “[This] can guide you in choosing a healthier item.” For example, if a multigrain bread product lists white flour before whole wheat flour, you’ll know the bread is made primarily from refined carbohydrates. That means you’re probably better off choosing a different product, preferably one with whole grains listed higher up. RELATED:  The Ultimate Guide to Pre- and Post-Workout Carbohydrates

3. Check the serving size.

“It’s very important to pay attention to the serving size on the food label, because oftentimes what seems like a small package and individual serving may actually be two or more servings,” says Yeung. That means you could consume more calories, fat, salt and sugar than intended. (One reason the FDA is requiring updates on serving size.)

4. Focus on what’s most relevant to your personal needs.

“It’s important to pay attention to the ingredients that will affect your personal health the most,” says Yeung. For example, she says, if you have issues with blood pressure, you should pay particular attention to salt content. If you’re concerned about your blood sugar levels, make sure you’re evaluating total carbohydrates and added sugars. For those trying to achieve healthier cholesterol levels, watch out for unhealthy fats, like saturated or trans. And if you’re watching your weight, the calorie content will probably be most relevant. Try to keep all these numbers low, but especially those most important to your health, Yeung says. RELATED: Why You Should Eat More Fat and Less Sugar

5. Identify fat and sugar sources.

Sure, the quantity of fats and sugars can tell you something about the healthfulness of a given product. But where these nutrients come from also matters. “Keep the amount of saturated fat you consume under seven to 10 percent of your daily total calories, and total fat intake should be 20 to 35 percent of your total daily calories,” says Yeung. “This means the majority of your fat intake should come from monounsaturated fats and polyunsaturated fats.” Yeung also recommends avoiding items with partially hydrogenated or hydrogenated oil, as these are just different names for trans fats. The source of a product’s sugar is another crucial component. “Ultimately, any type of carbohydrate breaks down into sugar in your body,” says Yeung. “However, with sugar from natural sources (such as fruit) you also get vitamins, minerals, fiber and water, which helps better manage sugar levels in your body. You want to limit the amount of added sugar as much as possible.” That includes maple syrup, cane sugar, brown rice syrup and honey.

6. Don’t get fooled by front-label claims.

“Front-label claims can be helpful in narrowing down items, such as choosing a gluten-free product if you have a [sensitivity] to gluten,” says Yeung. But these labels can also be misleading. In fact, a study from earlier this year found front-label claims may lend people a false sense of confidence that they’re purchasing healthy foods. On the contrary, many of these products actually had worse nutritional profiles than those without those claims. “Oftentimes when companies eliminate or reduce fat, sugar or salt in a product, they will use one of the others to help flavor the product,” says Yeung. “For example, a fat-free product may have a lot of added sugar. This can increase the amount of calories and lead to an increase in fat stores.” Also, note that “reduced” doesn’t mean “low.” “Reduced fat or reduced salt doesn’t mean the product is low in fat or salt,” says Yeung. “‘Less salt’ just means the product has at least 50 percent less salt than in the original food, and ‘reduced salt’ means the product has at least 25 percent less salt than the original food. The product has to say ‘low sodium’ or show 140 mg of salt or less per serving to actually be a low-salt food.”

Final Food for Thought

Reading food labels doesn’t have to feel impossible enough that you give up and just buy whatever it is you’re holding. Use these strategies to break down the nutrition facts and easily figure out what’s good for you (and what’s not) so you can make the best decision for your body. And remember, most vitamin- and mineral-rich foods don’t require labels. Read More Shop Smarter: 6 Common Food Labels, Explained Everything You Need to Know About the Top Diet Plans Will Apple Cider Vinegar Really Help You Lose Weight?

The post How to Read Nutrition Labels (And Not Get Duped) appeared first on Life by Daily Burn.

]]>
50 Resources to Help You Lose Weight http://dailyburn.com/life/health/how-to-lose-weight/ http://dailyburn.com/life/health/how-to-lose-weight/#respond Tue, 09 Jan 2018 16:15:28 +0000 http://dailyburn.com/life/?p=55040

[caption id="attachment_55042" align="alignnone" width="620"]50 Resources on How to Lose Weight (the Healthy Way) Photo: Twenty20[/caption]

You’ve heard it before and we’ll say it again, figuring out how to lose weight is downright difficult. In fact, it’s completely common to do some trial and error before finally seeing results. But where do you even start? To help you kick off your slim-down plan, we rounded up a little motivation and a whole lot of expert info. With these 50 resources, you’ll learn from the mistakes and triumphs of others, plus separate the scientifically proven diet and exercise advice from the OK-to-skip tips.

Jumpstart your journey with an inspiring success story from someone just like you, or dive head first into revamping your diet or workout routine. Wherever you begin, a healthier you awaits.

RELATED: 7 Fitness Goals to Set for 2017 and How to Crush Them

50 Resources on How to Lose Weight

[caption id="attachment_64636" align="alignnone" width="620"]Stacy Cole Before and After Weight Loss Success Story Daily Burn Success Story: Felicia Hall[/caption]

Weight Loss Success Stories

The ultimate inspiration: Men and women just like you who’ve lost weight by making a few simple (but game-changing) lifestyle tweaks. For many, it took a wake-up call — like a scary doctor’s visit or a trip down the aisle — to finally make a real change. But it doesn’t have to come to that. Take a cue from these Daily Burn members, who found a plan that worked for them, building on each little victory along the way. (Feel free to steal their best diet and exercise tips, too!)

9 Weight Loss Success Stories You’re Going to Want to See

The Workout App That Turned My Life Around

Why I Gave Up Running and Started Doing Daily Burn

This Mom Lost Weight But Her Non-Scale Victories Are Even Better

How This Agoraphobe Found Fitness Without the Gym

My Wedding Photos Were My Weight Loss Wake Up Call

[caption id="attachment_41686" align="alignnone" width="620"]Real Talk: How Often Should You Weigh Yourself? Photo: Pond5[/caption]

Expert Weight Loss Tips

With countless ads, infomercials and Instagram stars that promise fast results, it’s tough to separate fact from fiction when it comes to weight loss. That’s why we’ve gone straight to the doctors, dietitians and trainers to pin down what really tips the scale in the slimmed-down direction. Learn about everything from calorie counting to yo-yo dieting, so you can feel confident in your skin.

Is Weight Loss Really as Easy as Calories In, Calories Out?

Guilty of Speed Dieting? 4 Smarter Tips for Weight Loss

5 Ways to Lose Weight Without Dieting

The Truth About How to Lose Belly Fat

Real Talk: How Often Should You Weigh Yourself?

The 10 Biggest Diet Mistakes, According to Experts

What Really Happens When You Yo-Yo Diet

The Weight Loss Secret 90 Percent of People Are Missing

Small Changes, Big Results: Habits That’ll Help You Lose Weight

The Big Benefits of Losing Just a Little Bit of Weight

[caption id="attachment_55043" align="alignnone" width="620"]How to Lose Weight - Diet Strategies and Resources Photo: Twenty20[/caption]

Diet Strategies to Drop Pounds, the Right Way

Many experts say weight loss starts in the kitchen, but navigating grocery aisles — and nutrition info — can get tricky. It's no brainer that protein- and fiber-rich foods are best for losing weight, but sometimes, prepared foods can sneak in hidden sources of sugar, trans fat and sodium. To help you plan better meals, we turned to top nutritionists and for their shopping advice and dove into myth-busting research on the latest diet fads. Here’s to more healthy meals and nutrient-packed ingredients making their way to your fridge and pantry.

Gym Time or Meal Time: What Matters Most for Weight Loss?

6 Reasons Why You Can’t Out-Exercise a Bad Diet

The Beginner’s Guide to Clean Eating

7 Ways to Stop Unhealthy Food Cravings

10 Foolproof Ways to Cut Calories When Eating Out

When is it OK to Cheat? The Pros and Cons of Cheat Days

Is a Vegan Diet the Best Way to Lose Weight?

Does Intermittent Fasting Really Work?

Carb Cycling for Weight Loss: What You Need to Know

Will Apple Cider Vinegar Really Make You Lose Weight?

Can Wine Before Bed Really Result in Weight Loss?

[caption id="attachment_55044" align="alignnone" width="620"]Weight Loss Exercise Tips Photo: Pond5[/caption]

Exercise Tips to Get You Moving

Of course, moving more is also essential to any weight loss plan. Exercising will not only help boost your metabolism so you lose weight faster, but it will also bump up your energy levels and even help with sleep. If you’ve never been to the gym or are coming off a long fitness hiatus, never fear. We have moves, plans and beginner-friendly tips for launching a regular workout routine. Plus, you’ll find out what to eat pre- and post-workout to maximize results.

The Total Newbie’s Guide to Working Out (and Losing Weight)

How to Get Over Your Fear of the Gym, For Good

True Beginner: A New Exercise Program, No Intimidation

Strength Training for Beginners: Your Guide to Reps, Sets, Weight

5 Weight Training Strategies to Maximize Your Gains

EPOC: The Secret to Faster Fat Loss?

5 Smarter Ways to Train your Heart and Lose Weight

3 Quick HIIT Workouts for Beginners

Should You Eat Before a Workout?

Your Guide to Post-Workout Snacks

Does Fasted Cardio Really Burn More Fat?

[caption id="attachment_45032" align="alignnone" width="620"]I’m Exercising More — So Why Am I Gaining Weight? Photo: Pond5[/caption]

Getting Over the Plateau

If the first five pounds flew off, but now you’re stuck in a weight loss rut, know you’re not alone. Every man and woman has a different metabolism and no two people can lose weight at the same rate. It’s totally common for people to quickly shed those initial pounds, only to realize it gets harder as you go. A few key strategies will help you get over this hump faster, though. Follow this advice for jumping right over a plateau.

Help! Why Did I Suddenly Stop Losing Weight?

I’m Exercising More — So Why Am I Gaining Weight?

Weight Fluctuation: What’s Normal and What’s Not

7 Weight Loss Tips When the Scale Won’t Budge

Why Regaining Weight Is So Common and How to Deal

7 Strategies for Breaking Through a Strength Plateau

[caption id="attachment_55045" align="alignnone" width="620"]How to Maintain Weight Loss Photo: Ryan Kelly / Daily Burn 365[/caption]

How to Maintain Weight Loss

Take it from those who found success in dropping pounds: You’ll make many mistakes along the way. And that’s OK. Staying healthy and fit takes commitment (and re-commitment whenever life gets in the way). Some of the false starts and roadblocks you read below might sound familiar — but in the end, they often help pave a clearer path to life-long health. Find out what lessons other readers have learned, so you can potentially sidestep their errors. Have a friend who recently lost weight? You’ll also learn what to say for encouragement.

12 Things Nobody Told Me About Losing Weight

7 Things I Wish I Knew Before Starting Daily Burn 365

5 Biggest Myths about Your Metabolism

The One Thing That Helped Me Lose Weight

Why Strength Training Is a Dieter’s Best Friend

The 9 Best Things to Say to Someone Who Has Lost Weight

Want more motivation to lose weight? Join Daily Burn 365 for a new workout every day, plus a community of users to cheer you on. 

Originally published January 2017. Updated January 2018.

The post 50 Resources to Help You Lose Weight appeared first on Life by Daily Burn.

]]>

[caption id="attachment_55042" align="alignnone" width="620"]50 Resources on How to Lose Weight (the Healthy Way) Photo: Twenty20[/caption] You’ve heard it before and we’ll say it again, figuring out how to lose weight is downright difficult. In fact, it’s completely common to do some trial and error before finally seeing results. But where do you even start? To help you kick off your slim-down plan, we rounded up a little motivation and a whole lot of expert info. With these 50 resources, you’ll learn from the mistakes and triumphs of others, plus separate the scientifically proven diet and exercise advice from the OK-to-skip tips. Jumpstart your journey with an inspiring success story from someone just like you, or dive head first into revamping your diet or workout routine. Wherever you begin, a healthier you awaits. RELATED: 7 Fitness Goals to Set for 2017 and How to Crush Them

50 Resources on How to Lose Weight

[caption id="attachment_64636" align="alignnone" width="620"]Stacy Cole Before and After Weight Loss Success Story Daily Burn Success Story: Felicia Hall[/caption]

Weight Loss Success Stories

The ultimate inspiration: Men and women just like you who’ve lost weight by making a few simple (but game-changing) lifestyle tweaks. For many, it took a wake-up call — like a scary doctor’s visit or a trip down the aisle — to finally make a real change. But it doesn’t have to come to that. Take a cue from these Daily Burn members, who found a plan that worked for them, building on each little victory along the way. (Feel free to steal their best diet and exercise tips, too!) 9 Weight Loss Success Stories You’re Going to Want to See The Workout App That Turned My Life Around Why I Gave Up Running and Started Doing Daily Burn This Mom Lost Weight But Her Non-Scale Victories Are Even Better How This Agoraphobe Found Fitness Without the Gym My Wedding Photos Were My Weight Loss Wake Up Call [caption id="attachment_41686" align="alignnone" width="620"]Real Talk: How Often Should You Weigh Yourself? Photo: Pond5[/caption]

Expert Weight Loss Tips

With countless ads, infomercials and Instagram stars that promise fast results, it’s tough to separate fact from fiction when it comes to weight loss. That’s why we’ve gone straight to the doctors, dietitians and trainers to pin down what really tips the scale in the slimmed-down direction. Learn about everything from calorie counting to yo-yo dieting, so you can feel confident in your skin. Is Weight Loss Really as Easy as Calories In, Calories Out? Guilty of Speed Dieting? 4 Smarter Tips for Weight Loss 5 Ways to Lose Weight Without Dieting The Truth About How to Lose Belly Fat Real Talk: How Often Should You Weigh Yourself? The 10 Biggest Diet Mistakes, According to Experts What Really Happens When You Yo-Yo Diet The Weight Loss Secret 90 Percent of People Are Missing Small Changes, Big Results: Habits That’ll Help You Lose Weight The Big Benefits of Losing Just a Little Bit of Weight [caption id="attachment_55043" align="alignnone" width="620"]How to Lose Weight - Diet Strategies and Resources Photo: Twenty20[/caption]

Diet Strategies to Drop Pounds, the Right Way

Many experts say weight loss starts in the kitchen, but navigating grocery aisles — and nutrition info — can get tricky. It's no brainer that protein- and fiber-rich foods are best for losing weight, but sometimes, prepared foods can sneak in hidden sources of sugar, trans fat and sodium. To help you plan better meals, we turned to top nutritionists and for their shopping advice and dove into myth-busting research on the latest diet fads. Here’s to more healthy meals and nutrient-packed ingredients making their way to your fridge and pantry. Gym Time or Meal Time: What Matters Most for Weight Loss? 6 Reasons Why You Can’t Out-Exercise a Bad Diet The Beginner’s Guide to Clean Eating 7 Ways to Stop Unhealthy Food Cravings 10 Foolproof Ways to Cut Calories When Eating Out When is it OK to Cheat? The Pros and Cons of Cheat Days Is a Vegan Diet the Best Way to Lose Weight? Does Intermittent Fasting Really Work? Carb Cycling for Weight Loss: What You Need to Know Will Apple Cider Vinegar Really Make You Lose Weight? Can Wine Before Bed Really Result in Weight Loss? [caption id="attachment_55044" align="alignnone" width="620"]Weight Loss Exercise Tips Photo: Pond5[/caption]

Exercise Tips to Get You Moving

Of course, moving more is also essential to any weight loss plan. Exercising will not only help boost your metabolism so you lose weight faster, but it will also bump up your energy levels and even help with sleep. If you’ve never been to the gym or are coming off a long fitness hiatus, never fear. We have moves, plans and beginner-friendly tips for launching a regular workout routine. Plus, you’ll find out what to eat pre- and post-workout to maximize results. The Total Newbie’s Guide to Working Out (and Losing Weight) How to Get Over Your Fear of the Gym, For Good True Beginner: A New Exercise Program, No Intimidation Strength Training for Beginners: Your Guide to Reps, Sets, Weight 5 Weight Training Strategies to Maximize Your Gains EPOC: The Secret to Faster Fat Loss? 5 Smarter Ways to Train your Heart and Lose Weight 3 Quick HIIT Workouts for Beginners Should You Eat Before a Workout? Your Guide to Post-Workout Snacks Does Fasted Cardio Really Burn More Fat? [caption id="attachment_45032" align="alignnone" width="620"]I’m Exercising More — So Why Am I Gaining Weight? Photo: Pond5[/caption]

Getting Over the Plateau

If the first five pounds flew off, but now you’re stuck in a weight loss rut, know you’re not alone. Every man and woman has a different metabolism and no two people can lose weight at the same rate. It’s totally common for people to quickly shed those initial pounds, only to realize it gets harder as you go. A few key strategies will help you get over this hump faster, though. Follow this advice for jumping right over a plateau. Help! Why Did I Suddenly Stop Losing Weight? I’m Exercising More — So Why Am I Gaining Weight? Weight Fluctuation: What’s Normal and What’s Not 7 Weight Loss Tips When the Scale Won’t Budge Why Regaining Weight Is So Common and How to Deal 7 Strategies for Breaking Through a Strength Plateau [caption id="attachment_55045" align="alignnone" width="620"]How to Maintain Weight Loss Photo: Ryan Kelly / Daily Burn 365[/caption]

How to Maintain Weight Loss

Take it from those who found success in dropping pounds: You’ll make many mistakes along the way. And that’s OK. Staying healthy and fit takes commitment (and re-commitment whenever life gets in the way). Some of the false starts and roadblocks you read below might sound familiar — but in the end, they often help pave a clearer path to life-long health. Find out what lessons other readers have learned, so you can potentially sidestep their errors. Have a friend who recently lost weight? You’ll also learn what to say for encouragement. 12 Things Nobody Told Me About Losing Weight 7 Things I Wish I Knew Before Starting Daily Burn 365 5 Biggest Myths about Your Metabolism The One Thing That Helped Me Lose Weight Why Strength Training Is a Dieter’s Best Friend The 9 Best Things to Say to Someone Who Has Lost Weight Want more motivation to lose weight? Join Daily Burn 365 for a new workout every day, plus a community of users to cheer you on.  Originally published January 2017. Updated January 2018.

The post 50 Resources to Help You Lose Weight appeared first on Life by Daily Burn.

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What 8 Busy Trainers Really Eat for Dinner http://dailyburn.com/life/health/healthy-dinner-ideas-trainers/ Mon, 08 Jan 2018 16:15:14 +0000 http://dailyburn.com/life/?p=64539 8 Easy Weeknight Dinner Ideas from Top Trainers

[caption id="attachment_64543" align="alignnone" width="620"]8 Easy Weeknight Dinner Ideas from Top Trainers Photos: Twenty20[/caption]

When you’re coming home from a tough day, the last thing you want to do is plan, prep and cook dinner. Especially if you just made it through an intense HIIT, spin or yoga class. And your trainer feels the same way. They’ve been cheering you on, busting out push-ups right alongside you, and running from one class to the next. So what do they like to eat after a full day of workouts? Something healthy, of course, that’s also rich in complex carbohydrates for replenishing glycogen stores and lean protein for re-building muscles.

To help you eat like a pro, we turned to some top instructors to share their favorite weeknight dinner ideas. And if you’re too beat to cook, check out their tips for healthy take-out or using prepared foods from the supermarket. Yes, trainers coming straight from the gym do it, too.

RELATED: What Trainers Really Eat When They Dine Out

8 Easy Dinner Ideas from Top Trainers

[caption id="attachment_64567" align="alignnone" width="620"]Dinner Ideas: Veggie Stir-Fry Photos: Courtesy of Stacey Kenealy; Twenty20[/caption]

1. Stacey Kenealy

Trainer at Studio10 in West Hollywood, CA
Weeknight meal: Stir-fries
Stir-fries fit the bill for something with simple, nutritious and flavorful that’s ready in 20 minutes or less. “I toss ginger, basil, parsley, garlic, tamari soy sauce, oyster sauce, fresh lime and roasted silvered almonds with as many veggies as I can fit! I put it all over brown rice. It’s not only quick and easy, making it perfect for those busy days when I’m on the go, but it’s packed with nutrients from the veggies,” Kenealy says.

[caption id="attachment_64547" align="alignnone" width="620"]Dinner Ideas: Grain Bowls Photos: Courtesy of Dean Sheremet; Twenty20[/caption]

2. Dean Sheremet

Daily Burn 365 trainer and instructor at Body Space Fitness in New York City
Weeknight meal: Grain bowls
Grain bowls are a great way to mix and match veggies, your favorite grain and the protein of your choice. “I’ll do brown rice bowls with broiled salmon and seaweed,” Sheremet says. “Or, I’ll have some avocado and veggies. I’ll take a look at what I have in the fridge and kind of just throw things together, but it’s always some version of a healthy bowl.” According to the USDA MyPlate recommendations, grain bowls are also helpful for practicing portion control and keeping your nutrition in check.

[caption id="attachment_64549" align="alignnone" width="620"]Dinner Ideas: Chicken Teriyaki Photos: Courtesy of Bergen Wheeler; Twenty20[/caption]

3. Bergen Wheeler

National director of talent development at Exhale and co-developer of the HIIT 30 class
Weeknight meal: Teriyaki chicken or salmon with sweet potatoes
Sometimes the best dinners are the ones that keep things simple. And Wheeler’s Sunday meal prep routine is as easy as can be: sweet potatoes and chicken. Step one: Broil sweet potatoes with salt and pepper. Step two: Marinate chicken or salmon with her favorite sesame teriyaki sauce from Whole Foods. “When I’m ready to have dinner on a weeknight, I serve these foods over a bed of arugula. The meal contains a nice mix of complex carbohydrates, protein and vegetables. For dessert, I like something sweet but nutrient-dense, so I grab dried fruit, dates, figs or mango,” Wheeler says.

RELATED: 30 Healthy Chicken Recipes That Don’t Suck

[caption id="attachment_64550" align="alignnone" width="620"]Dinner Ideas: Sashimi Photos: Courtesy of Lacey Stone; Twenty20[/caption]

4. Lacey Stone

Celebrity trainer on E!’s Revenge Body with Khloe Kardashian
Weeknight meal: Sashimi
Don’t have time to whip something up in the kitchen? It’s OK to turn to takeout. But choose wisely. Stone opts for protein- and omega-3-rich salmon. “I go for sashimi because it’s an excellent source of protein, which helps build and repair my muscles to be the best they can be for everything I do in and outside the gym,” Stone says. “I order three sashimi salmon, three sashimi albacore tuna, one salmon avocado hand roll with brown rice, seaweed salad and miso soup. This sounds like a lot of food but it’s not! It’s super healthy, low-calorie, easy to digest and filling,” she says. “Though miso soup sometimes gets a bad rap for its salt content, I make sure to pair it with low-sodium foods to balance it out.”

[caption id="attachment_64552" align="alignnone" width="620"]Dinner Ideas: Scrambled Eggs and Sautéed Veggies Photos: Courtesy of Erin Oprea; Twenty20[/caption]

5. Erin Oprea

Fitness trainer and author of The 4 x 4 Diet: A Hearty One-Pan Meal
Weeknight meal: Scrambled eggs and sautéed veggies
Who says you can’t enjoy breakfast for dinner? After all, there are six grams of protein in one egg. Go the Whole 30 route and do as Oprea does with a big plate of scrambled eggs. “I love scrambled eggs with sautéed veggies, crunchy oven-roasted spicy almonds and Sriracha. I use two egg whites for every whole egg in my scramble. I add in cherry or grape tomatoes, sautéed broccoli and mushrooms — sometimes avocado as well,” Oprea says. “This meal gives my body the protein it needs to recover post-exercise."

[caption id="attachment_64553" align="alignnone" width="620"]Dinner Ideas: Veggies and Meatballs Photos: Courtesy of Stephanie Mansour; Twenty20[/caption]

6. Stephanie Mansour

Health and fitness expert and CEO of Step It Up with Steph
Weeknight meal: Veggies and meatballs
If you’re looking for another way to use up your ground turkey or chicken besides burgers and taco meat, consider meatballs. They not only make easy and healthy one-pot meals, they’re an excellent source of lean protein and blends well with a variety of spices. “I take two different types of veggies — I always have pre-cut veggies in my fridge, like broccoli, Brussels sprouts, bags of spinach, cubed butternut squash and beets — and then one protein. [That’s] usually four ounces of salmon, a medium-sized chicken breast, or a couple of pre-made turkey meatballs,” Mansour says.

And when she’s feeling unmotivated to cook? Mansour takes already cooked protein and a couple of veggies, and heat them together in the microwave for two minutes. “As a private weight loss coach for women, this is what I recommend for my private weight loss clients, too,” she says.

RELATED: 10 Healthy Pork, Turkey and Beef Recipes You’ll Drool Over

[caption id="attachment_64555" align="alignnone" width="620"]Dinner Ideas: Ground Beef and Rice Photos: Courtesy of Harry Hanson; Twenty20[/caption]

7. Harry Hanson

Owner of Hanson Fitness
Weeknight meal: Ground beef with brown rice
While beef is higher in saturated fat than salmon or chicken, lean cuts of meat are a good source of filling protein and iron — a nutrient many athletes lack. Hanson makes sure he meets his daily iron quota with ground beef and a side of leafy greens, which are also an excellent source of the nutrient. “After a busy day and workout, I cook up ground beef and mix it with either brown rice, or serve it alongside a green salad with one tablespoon of oil and as much vinegar as I’d like.”

[caption id="attachment_64557" align="alignnone" width="620"]Dinner Ideas: Protein Smoothie Photos: Courtesy of Keri Anderson; Twenty20[/caption]

8. Keri Anderson

Life Time trainer
Weeknight meal: Protein smoothie
For Anderson, pulling out her blender is better than reaching for the takeout menu. If she gets home late and wants to be in bed in an hour, she’ll make herself a protein-rich smoothie. “I’ll toss in some unsweetened vanilla almond milk, vanilla protein powder, strawberries, cottage cheese and ground flax seeds. This mix tastes like strawberry cheesecake! It’s easy for my body to digest, so it’s the perfect meal replacement right before bed or whenever I just don’t feel like cooking,” Anderson says.

Read More
15 Genius Meal Prep Ideas from Top Trainers
10 Healthy Snack Ideas, Stolen from Top Trainers
What Trainer Really Drink at Happy Hour

The post What 8 Busy Trainers Really Eat for Dinner appeared first on Life by Daily Burn.

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8 Easy Weeknight Dinner Ideas from Top Trainers

[caption id="attachment_64543" align="alignnone" width="620"]8 Easy Weeknight Dinner Ideas from Top Trainers Photos: Twenty20[/caption] When you’re coming home from a tough day, the last thing you want to do is plan, prep and cook dinner. Especially if you just made it through an intense HIIT, spin or yoga class. And your trainer feels the same way. They’ve been cheering you on, busting out push-ups right alongside you, and running from one class to the next. So what do they like to eat after a full day of workouts? Something healthy, of course, that’s also rich in complex carbohydrates for replenishing glycogen stores and lean protein for re-building muscles. To help you eat like a pro, we turned to some top instructors to share their favorite weeknight dinner ideas. And if you’re too beat to cook, check out their tips for healthy take-out or using prepared foods from the supermarket. Yes, trainers coming straight from the gym do it, too. RELATED: What Trainers Really Eat When They Dine Out

8 Easy Dinner Ideas from Top Trainers

[caption id="attachment_64567" align="alignnone" width="620"]Dinner Ideas: Veggie Stir-Fry Photos: Courtesy of Stacey Kenealy; Twenty20[/caption]

1. Stacey Kenealy

Trainer at Studio10 in West Hollywood, CA Weeknight meal: Stir-fries Stir-fries fit the bill for something with simple, nutritious and flavorful that’s ready in 20 minutes or less. “I toss ginger, basil, parsley, garlic, tamari soy sauce, oyster sauce, fresh lime and roasted silvered almonds with as many veggies as I can fit! I put it all over brown rice. It’s not only quick and easy, making it perfect for those busy days when I’m on the go, but it’s packed with nutrients from the veggies,” Kenealy says. [caption id="attachment_64547" align="alignnone" width="620"]Dinner Ideas: Grain Bowls Photos: Courtesy of Dean Sheremet; Twenty20[/caption]

2. Dean Sheremet

Daily Burn 365 trainer and instructor at Body Space Fitness in New York City Weeknight meal: Grain bowls Grain bowls are a great way to mix and match veggies, your favorite grain and the protein of your choice. “I’ll do brown rice bowls with broiled salmon and seaweed,” Sheremet says. “Or, I’ll have some avocado and veggies. I’ll take a look at what I have in the fridge and kind of just throw things together, but it’s always some version of a healthy bowl.” According to the USDA MyPlate recommendations, grain bowls are also helpful for practicing portion control and keeping your nutrition in check. [caption id="attachment_64549" align="alignnone" width="620"]Dinner Ideas: Chicken Teriyaki Photos: Courtesy of Bergen Wheeler; Twenty20[/caption]

3. Bergen Wheeler

National director of talent development at Exhale and co-developer of the HIIT 30 class Weeknight meal: Teriyaki chicken or salmon with sweet potatoes Sometimes the best dinners are the ones that keep things simple. And Wheeler’s Sunday meal prep routine is as easy as can be: sweet potatoes and chicken. Step one: Broil sweet potatoes with salt and pepper. Step two: Marinate chicken or salmon with her favorite sesame teriyaki sauce from Whole Foods. “When I’m ready to have dinner on a weeknight, I serve these foods over a bed of arugula. The meal contains a nice mix of complex carbohydrates, protein and vegetables. For dessert, I like something sweet but nutrient-dense, so I grab dried fruit, dates, figs or mango,” Wheeler says. RELATED: 30 Healthy Chicken Recipes That Don’t Suck [caption id="attachment_64550" align="alignnone" width="620"]Dinner Ideas: Sashimi Photos: Courtesy of Lacey Stone; Twenty20[/caption]

4. Lacey Stone

Celebrity trainer on E!’s Revenge Body with Khloe Kardashian Weeknight meal: Sashimi Don’t have time to whip something up in the kitchen? It’s OK to turn to takeout. But choose wisely. Stone opts for protein- and omega-3-rich salmon. “I go for sashimi because it’s an excellent source of protein, which helps build and repair my muscles to be the best they can be for everything I do in and outside the gym,” Stone says. “I order three sashimi salmon, three sashimi albacore tuna, one salmon avocado hand roll with brown rice, seaweed salad and miso soup. This sounds like a lot of food but it’s not! It’s super healthy, low-calorie, easy to digest and filling,” she says. “Though miso soup sometimes gets a bad rap for its salt content, I make sure to pair it with low-sodium foods to balance it out.” [caption id="attachment_64552" align="alignnone" width="620"]Dinner Ideas: Scrambled Eggs and Sautéed Veggies Photos: Courtesy of Erin Oprea; Twenty20[/caption]

5. Erin Oprea

Fitness trainer and author of The 4 x 4 Diet: A Hearty One-Pan Meal Weeknight meal: Scrambled eggs and sautéed veggies Who says you can’t enjoy breakfast for dinner? After all, there are six grams of protein in one egg. Go the Whole 30 route and do as Oprea does with a big plate of scrambled eggs. “I love scrambled eggs with sautéed veggies, crunchy oven-roasted spicy almonds and Sriracha. I use two egg whites for every whole egg in my scramble. I add in cherry or grape tomatoes, sautéed broccoli and mushrooms — sometimes avocado as well,” Oprea says. “This meal gives my body the protein it needs to recover post-exercise." [caption id="attachment_64553" align="alignnone" width="620"]Dinner Ideas: Veggies and Meatballs Photos: Courtesy of Stephanie Mansour; Twenty20[/caption]

6. Stephanie Mansour

Health and fitness expert and CEO of Step It Up with Steph Weeknight meal: Veggies and meatballs If you’re looking for another way to use up your ground turkey or chicken besides burgers and taco meat, consider meatballs. They not only make easy and healthy one-pot meals, they’re an excellent source of lean protein and blends well with a variety of spices. “I take two different types of veggies — I always have pre-cut veggies in my fridge, like broccoli, Brussels sprouts, bags of spinach, cubed butternut squash and beets — and then one protein. [That’s] usually four ounces of salmon, a medium-sized chicken breast, or a couple of pre-made turkey meatballs,” Mansour says. And when she’s feeling unmotivated to cook? Mansour takes already cooked protein and a couple of veggies, and heat them together in the microwave for two minutes. “As a private weight loss coach for women, this is what I recommend for my private weight loss clients, too,” she says. RELATED: 10 Healthy Pork, Turkey and Beef Recipes You’ll Drool Over [caption id="attachment_64555" align="alignnone" width="620"]Dinner Ideas: Ground Beef and Rice Photos: Courtesy of Harry Hanson; Twenty20[/caption]

7. Harry Hanson

Owner of Hanson Fitness Weeknight meal: Ground beef with brown rice While beef is higher in saturated fat than salmon or chicken, lean cuts of meat are a good source of filling protein and iron — a nutrient many athletes lack. Hanson makes sure he meets his daily iron quota with ground beef and a side of leafy greens, which are also an excellent source of the nutrient. “After a busy day and workout, I cook up ground beef and mix it with either brown rice, or serve it alongside a green salad with one tablespoon of oil and as much vinegar as I’d like.” [caption id="attachment_64557" align="alignnone" width="620"]Dinner Ideas: Protein Smoothie Photos: Courtesy of Keri Anderson; Twenty20[/caption]

8. Keri Anderson

Life Time trainer Weeknight meal: Protein smoothie For Anderson, pulling out her blender is better than reaching for the takeout menu. If she gets home late and wants to be in bed in an hour, she’ll make herself a protein-rich smoothie. “I’ll toss in some unsweetened vanilla almond milk, vanilla protein powder, strawberries, cottage cheese and ground flax seeds. This mix tastes like strawberry cheesecake! It’s easy for my body to digest, so it’s the perfect meal replacement right before bed or whenever I just don’t feel like cooking,” Anderson says. Read More 15 Genius Meal Prep Ideas from Top Trainers 10 Healthy Snack Ideas, Stolen from Top Trainers What Trainer Really Drink at Happy Hour

The post What 8 Busy Trainers Really Eat for Dinner appeared first on Life by Daily Burn.

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Want to Start Eating Clean? Avoid These 6 Common Mistakes http://dailyburn.com/life/health/clean-eating-tips-mistakes/ Thu, 04 Jan 2018 12:15:46 +0000 http://dailyburn.com/life/?p=64534 Want to Start Eating Clean? Avoid These 6 Common Clean Eating Mistakes

[caption id="attachment_64554" align="alignnone" width="620"]Want to Start Eating Clean? Avoid These 6 Common Clean Eating Mistakes Photo: Twenty20[/caption]

Come January, it’s out with the old and in with the new. And for many of us, that includes habits that are (literally) weighing us down.

If you’ve resolved to cut out the processed junk and nix unhealthy convenience foods, welcome to the world of clean eating. While the term can mean something slightly different depending on whom you ask (and which social media feeds you follow), the general rule of thumb is to say “yes” to whole foods and “no” to foods with binders, preservatives, added colors and/or chemicals.

To help you navigate the do’s and don’ts of eating clean, we turned off Instagram (vegan fat bombs and majik smoothie bowls be damned!) and tuned in to what nutrition experts had to say.

RELATED: Your 4-Week Meal Prep Guide to Start Eating Clean

Clean Eating Mistakes (And Easy Fixes)

1. You’re thinking “diet” instead of “lifestyle.”

Clean eating received negative press in 2017 from people concerned that it was promoting extreme ideals or unfairly casting some foods as “unclean.” Not so, say the nutritionists we spoke with. “Eating clean to me is just another way to describe putting a focus on consuming whole foods,” says Caitlyn Elf, RD and blogger at CaitsPlate.com. “Don't think of it as a ‘diet’ or a restrictive plan, but rather fueling your body with what it needs in order to perform all its (many!) tasks optimally.” In terms of whole ingredients, focus on lean proteins, eggs, nuts, seeds, fruits, vegetables, brown rice, ancient grains and quinoa.

RELATED: 7 Days of Clean Eating, Made Simple

2. You’re letting Instagram be your nutritionist.

When it comes to eating clean, fads shouldn’t have a seat at the table. “In the world of Instagram, ‘clean eating’ has come to mean eating only organic or vegan or gluten-free,” says Ashley Mooney, RDN and Clinical Dietitian for Morrison Healthcare at Yale New Haven Hospital. “Just because something has the term ‘organic’ or ‘vegan’ on it does not necessarily mean it is the healthy choice.” Taylor Johnson, RDN, LDN, and founder and CEO of Roots Reboot, couldn’t agree more. “People are tending to go for the ‘gluten-free’ or ‘vegan’ labeled products because these are ‘healthy’ buzz words right now. Unfortunately, neither of these labels mean it’s a nutrient-dense and/or a minimally processed product.”

3. You’re limiting whole food groups.

This is where trends can really do damage. From going gluten-free for non-medical reasons to consuming coconut oil with everything you cook — extreme eating is never a good thing. “I think people lose the forest through the trees, giving so much attention to the details of whether a particular choice is ‘acceptable’ that they forget about the big picture,” says Mark Sisson, author of The Keto Reset Diet and founder of Primal Kitchen. “They approach nutrition from a defensive position — ‘Can I eat this item or not?’ — when they should be asking, ‘What do I want my nutrition to look like today?’ If we’re constantly working from a reactive stance, we can end up eating 20 ‘acceptably clean’ choices in a day that add up to very little nutrition,” Sisson says.

[caption id="attachment_64548" align="alignnone" width="620"]Top Clean Eating Mistakes and Tips Photo: Twenty20[/caption]

4. You’re counting calories.

Let’s be clear: Calories do matter. However, instead of focusing on your overall tally for the day, pay attention to the quality of the calories you consume. “Counting calories and being overly restrictive are just not realistic,” says Johnson. “Also, [it] doesn’t always work. There are plenty of high-calorie foods that are healthy and nutrient dense.” So while that 100-calorie snack pack might help with portion control, it’s not necessarily a diet fix. “It is more important to make sure your snacks are packed with nutrients like protein and fiber,” Mooney explains, “rather than worry about keeping them under a certain number of calories.”

RELATED: Is Weight Loss Really As Simple As Calories In, Calories Out?

5. You're eating granola, energy bars or protein bars.

If there’s a common enemy among health professionals, it’s whole grains masquerading as health food. This includes granola, energy bars, protein bars and trail mix. “I think there’s a big misconception when it comes to energy bars,” Elf says. “Some can contain more sugar than a candy bar.” She recommends reaching for products made with ingredients you can pronounce, with no more than 10 ingredients overall. Her picks: KIND Fruit & Nut Bars and Lärabars.

6. You’re overestimating your needs.

Regardless of how healthy a food may be, it’s still a matter of calories in and calories out. “My clients commonly sabotage their diets when it comes to overestimating how many calories they burned in their workout,” Johnson says. The biggest culprit? What you’re drinking — especially large smoothies and energy drinks. (And, ahem, these fast food calorie bombs.) “I’d also point out how I see folks overdo the ‘healthy fats’ concept,” Sisson says. “They read that butter or ghee is OK again, or that they should be eating more of these nuts or this oil, but they don’t bring perspective to it,” he says. “The result? Each day they end up with 500 extra calories they didn’t need.”

Read More
Everything You Need to Know About the Top Diet Plans
50 Resources to Help You Lose Weight (the Healthy Way)
30-Minute Meals for Quick, Healthy Dinner Ideas

The post Want to Start Eating Clean? Avoid These 6 Common Mistakes appeared first on Life by Daily Burn.

]]>
Want to Start Eating Clean? Avoid These 6 Common Clean Eating Mistakes

[caption id="attachment_64554" align="alignnone" width="620"]Want to Start Eating Clean? Avoid These 6 Common Clean Eating Mistakes Photo: Twenty20[/caption] Come January, it’s out with the old and in with the new. And for many of us, that includes habits that are (literally) weighing us down. If you’ve resolved to cut out the processed junk and nix unhealthy convenience foods, welcome to the world of clean eating. While the term can mean something slightly different depending on whom you ask (and which social media feeds you follow), the general rule of thumb is to say “yes” to whole foods and “no” to foods with binders, preservatives, added colors and/or chemicals. To help you navigate the do’s and don’ts of eating clean, we turned off Instagram (vegan fat bombs and majik smoothie bowls be damned!) and tuned in to what nutrition experts had to say. RELATED: Your 4-Week Meal Prep Guide to Start Eating Clean

Clean Eating Mistakes (And Easy Fixes)

1. You’re thinking “diet” instead of “lifestyle.”

Clean eating received negative press in 2017 from people concerned that it was promoting extreme ideals or unfairly casting some foods as “unclean.” Not so, say the nutritionists we spoke with. “Eating clean to me is just another way to describe putting a focus on consuming whole foods,” says Caitlyn Elf, RD and blogger at CaitsPlate.com. “Don't think of it as a ‘diet’ or a restrictive plan, but rather fueling your body with what it needs in order to perform all its (many!) tasks optimally.” In terms of whole ingredients, focus on lean proteins, eggs, nuts, seeds, fruits, vegetables, brown rice, ancient grains and quinoa. RELATED: 7 Days of Clean Eating, Made Simple

2. You’re letting Instagram be your nutritionist.

When it comes to eating clean, fads shouldn’t have a seat at the table. “In the world of Instagram, ‘clean eating’ has come to mean eating only organic or vegan or gluten-free,” says Ashley Mooney, RDN and Clinical Dietitian for Morrison Healthcare at Yale New Haven Hospital. “Just because something has the term ‘organic’ or ‘vegan’ on it does not necessarily mean it is the healthy choice.” Taylor Johnson, RDN, LDN, and founder and CEO of Roots Reboot, couldn’t agree more. “People are tending to go for the ‘gluten-free’ or ‘vegan’ labeled products because these are ‘healthy’ buzz words right now. Unfortunately, neither of these labels mean it’s a nutrient-dense and/or a minimally processed product.”

3. You’re limiting whole food groups.

This is where trends can really do damage. From going gluten-free for non-medical reasons to consuming coconut oil with everything you cook — extreme eating is never a good thing. “I think people lose the forest through the trees, giving so much attention to the details of whether a particular choice is ‘acceptable’ that they forget about the big picture,” says Mark Sisson, author of The Keto Reset Diet and founder of Primal Kitchen. “They approach nutrition from a defensive position — ‘Can I eat this item or not?’ — when they should be asking, ‘What do I want my nutrition to look like today?’ If we’re constantly working from a reactive stance, we can end up eating 20 ‘acceptably clean’ choices in a day that add up to very little nutrition,” Sisson says. [caption id="attachment_64548" align="alignnone" width="620"]Top Clean Eating Mistakes and Tips Photo: Twenty20[/caption]

4. You’re counting calories.

Let’s be clear: Calories do matter. However, instead of focusing on your overall tally for the day, pay attention to the quality of the calories you consume. “Counting calories and being overly restrictive are just not realistic,” says Johnson. “Also, [it] doesn’t always work. There are plenty of high-calorie foods that are healthy and nutrient dense.” So while that 100-calorie snack pack might help with portion control, it’s not necessarily a diet fix. “It is more important to make sure your snacks are packed with nutrients like protein and fiber,” Mooney explains, “rather than worry about keeping them under a certain number of calories.” RELATED: Is Weight Loss Really As Simple As Calories In, Calories Out?

5. You're eating granola, energy bars or protein bars.

If there’s a common enemy among health professionals, it’s whole grains masquerading as health food. This includes granola, energy bars, protein bars and trail mix. “I think there’s a big misconception when it comes to energy bars,” Elf says. “Some can contain more sugar than a candy bar.” She recommends reaching for products made with ingredients you can pronounce, with no more than 10 ingredients overall. Her picks: KIND Fruit & Nut Bars and Lärabars.

6. You’re overestimating your needs.

Regardless of how healthy a food may be, it’s still a matter of calories in and calories out. “My clients commonly sabotage their diets when it comes to overestimating how many calories they burned in their workout,” Johnson says. The biggest culprit? What you’re drinking — especially large smoothies and energy drinks. (And, ahem, these fast food calorie bombs.) “I’d also point out how I see folks overdo the ‘healthy fats’ concept,” Sisson says. “They read that butter or ghee is OK again, or that they should be eating more of these nuts or this oil, but they don’t bring perspective to it,” he says. “The result? Each day they end up with 500 extra calories they didn’t need.” Read More Everything You Need to Know About the Top Diet Plans 50 Resources to Help You Lose Weight (the Healthy Way) 30-Minute Meals for Quick, Healthy Dinner Ideas

The post Want to Start Eating Clean? Avoid These 6 Common Mistakes appeared first on Life by Daily Burn.

]]>
Everything You Need to Know About the Top Diet Plans http://dailyburn.com/life/health/top-diet-plans/ Wed, 03 Jan 2018 12:15:48 +0000 http://dailyburn.com/life/?p=64466 Your Guide to the Top Diet Plans

[caption id="attachment_64496" align="alignnone" width="620"]Your Guide to the Top Diet Plans Photos: Twenty20 (top); Pond5 (bottom)[/caption]

Diet fads are a dime a dozen and there’s always a hot new one around the corner with promises of trim waistlines and a cure for whatever ails you. Yet the reality is that there are so many diet plans out there because, well, most of them don’t work. Some offer quick fixes and dramatic weight loss, sure, but often lack sustainability — or worse, might come with health risks.

There are a handful of diets, however, that do live up to the hype. And they remain on top because they’ve passed scientific scrutiny with proven results. But which one to choose? Unfortunately there’s no one-size-fits-all plan, and deciphering your best match is no easy feat.

“It's important to consider your goals and health issues when it comes to diet,” says Lisa Moskovitz, RD, CDN, and CEO of The NY Nutrition Group. For example, she would recommend a low-FODMAP diet for someone concerned with gastrointestinal issues. But it wouldn’t be the right fit for someone looking to lose weight, who would be better off with the DASH diet or Volumetrics, she explains.

Factors such as personal likes, dislikes and lifestyle also matter when choosing a diet — because the best diet plan is the one you actually stick with.

RELATED: The Pros and Cons of 6 Popular Weight Loss Diets

Your Guide to the Top Diet Plans

The DASH Diet

Who it's best for: DASH stands for Dietary Approaches to Stop Hypertension, so people with high blood pressure should theoretically benefit the most.

How it works: The DASH diet plan prevents and controls high blood pressure with whole foods that are low in sodium. The National Heart, Lung and Blood Institute (NHLBI) helped develop the DASH diet, so it’s no surprise it’s the number one diet for a healthy heart. It also tops the U.S. News & World Report’s annual best diets list year after year.

What to eat: Foods high in potassium, calcium, protein and fiber. Think fruits, veggies, whole grains, lean fish, poultry, beans, nuts and low-fat dairy.

What to avoid: Salt. Daily sodium intake should hover around 1,500 mg and never more than 2,300. The diet also reduces sugars, fats and red meat.

Level of difficulty: Giving up fatty, sugary and salty treats is never easy, but the DASH diet doesn’t restrict entire food groups, making it more likely you’ll stay with the plan. Plus, the lean protein and fiber filled meals ensure you won’t be battling hunger pangs either. It requires no specialty foods or recipes and you’re not counting calories or points, just daily servings from various food groups.

Food for thought: Though it’s not designed for weight loss, many DASHers shed pounds on the diet because it emphasizes eating foods that are naturally low in fats and sugars. Plus, it teaches proper portion control. It won’t be quick or extreme though, but the best weight loss programs generally aren’t. The smartest way to ease into the DASH diet is by experimenting with spices and herbs to help you forget that salt’s not on the table. Check out the NHLBI’s DASH Diet Guide, which will help you outline your eating plan with recommended daily servings and meal examples.

RELATED: The Truth About Salt: Should You Shake the Habit?

[caption id="attachment_22061" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Paleo Diet Photo: Pond5[/caption]

Paleo Diet

Who it's best for: Those looking to lose weight and prevent type-2 diabetes and heart disease.

How it works: On the paleo diet we eat like our prehistoric hunter-gatherer ancestors did — the way we were genetically designed to eat — by eliminating disease causing grains, dairy and processed foods. Paleo requires that 40 percent of daily calories come from protein, 40 percent from fat and 20 percent from carbohydrates.

What to eat: Meat, fish, poultry, fruits and vegetables.

What to avoid: Processed foods, refined sugar, dairy, legumes and grains.

Level of difficulty: This diet is highly restrictive and requires cooking your own food most of the time, but its popularity has spawned hundreds of food blogs and cookbooks so there is no shortage of recipes.

Food for thought: While it's debatable that this diet is comprised of foods even remotely similar to what our ancestors ate, cutting sugar and processed foods is never a bad thing, experts agree. However, some experts criticize the diet for being nutritionally incomplete by unnecessarily eliminating dairy, legumes and whole grains, which provide essential nutrients.

RELATED: 20 Delicious Paleo Recipes for Every Meal of the Day

[caption id="attachment_56156" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Whole30 Photo: Courtesy of The Whole 30[/caption]

Whole30 Diet

Who it's best for: “An anti-inflammatory diet is good for just about everyone,” says Moskovitz, “especially those dealing with chronic conditions such as pain, skin issues, hormonal balances, etc.”

How it works: The Whole30 diet plan resets your body by eliminating inflammatory food groups for 30 days. The theory is that something you eat is to blame for your medical condition. After a month, your body heals and you can reintroduce foods back one at a time and your body’s reaction will tell you if it should stay or be eliminated completely from your diet.

What to eat: Meat, seafood, eggs, vegetables, natural fats and some fruits.

What to avoid: Sugar (including artificial), alcohol, grains, legumes and dairy.

Level of difficulty: The program is only 30 days, but it’s a very restrictive 30 days with zero room for error. If you cheat, you go back to day one. You’ll also need to cook most of your own meals and eating out is near impossible. Good news is you don’t need to track calories.

Food for thought: Pinpointing what ails you in 30 days could be worth it. Even if you’re not targeting a specific condition, many Whole30 dieters report higher energy levels, better sleep, improved athletic ability, better mental focus and general happiness. But if weight loss is what you’re after, Whole30 might not be the best way to do it.

RELATED: 30 Delicious Whole 30 Recipes You’ll Actually Love

[caption id="attachment_56160" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Ketogenic Diet Photo: Twenty20[/caption]

Ketogenic Diet

Who it's best for: People with fat to lose.

How it works: The ketogenic diet is low carb and high fat. The reduction in carbs and protein puts your body into a metabolic state called ketosis, in which it becomes efficient at burning fat for energy. The diet generally aims for 80 percent fat,15 percent protein and five percent carbs.

What to eat: Meat, fatty fish, eggs, butter, cream, cheese, nuts, healthy oils, avocados, low-carb vegetables and berries.

What to avoid: Bread, grains, fruits (except berries), dairy, beans, legumes, alcohol, rice, pasta, potatoes, beer and sugary foods.

Level of difficulty: The ketogenic diet is highly restrictive. Plus, the transition period is rough as the body goes through what is referred to as “keto flu,” which makes you tired, groggy and grumpy.

Food for thought: Most people on the ketogenic diet plan have a high success rate of weight loss, but the diet isn’t sustainable for the majority of people, so that weight is likely to be gained back.

RELATED: Why You Should Eat More Fat and Less Sugar

Mediterranean Diet

Who it's best for: Everyone.

How it works: People living along the Mediterranean Sea have been proven to live longer, suffer fewer cardiovascular ailments and stave off cancer through a diet low in red meat, sugar and saturated fat. It emphasizes fruits, vegetables, healthy fats and nuts for optimal health.

What to eat: Fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, fish and wine.

What to avoid: Red meat and sweets, with poultry, eggs and dairy in moderation.

Level of difficulty: This plan is quite possibly the easiest to stick to since it’s more of a lifestyle adjustment and not a structured diet.

Food for thought: Extreme weight loss isn’t the point of the Mediterranean diet, but sensible and gradual weight loss may be inevitable when you’re eating healthy, whole foods. What’s more important is how the diet affects your health and longevity, says Moskovitz.

RELATED: Never Diet Again: 5 Mindless Ways to Build Healthy Habits

[caption id="attachment_34050" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: 5:2 Diet and Intermittent Fasting Photo: Pond5[/caption]

5:2 Diet and Intermittent Fasting

Who it's best for: People who can tolerate hunger but find it difficult to stick to conventional calorie-restriction diets.

How it works: The 5:2 diet plan involves eating normally for five days a week, then restricting your calorie intake to 500–600 calories on the other two days. During fasting days, your metabolism supposedly speeds up and the calorie deficit can add up to 3,000 calories per week.

What to eat: On fasting days, eat vegetables, soups, eggs, fish, and other high-fiber, high-protein foods. On normal days, stick to the Mediterranean diet.

What to avoid: Nothing is forbidden, but try to reduce red meat, sugar and processed foods.

Level of difficulty: Intense hunger is very real with this diet, making it difficult to maintain. Plus, fasting days can throw a curveball to your social life, not to mention your workout schedule.

Food for thought: The 5:2 diet may be right for you if you can handle hunger one day without bingeing the next. It requires a great deal of self-control and commitment and won’t benefit you if you’re a yo-yo dieter. Moskovitz typically tries to steer people away from intermittent fasting because of its unsustainable nature.

RELATED: Intermittent Fasting: Should You Exercise on Empty?

[caption id="attachment_27296" align="alignnone" width="620"]Collard Wraps Photo by Perry Santanachote[/caption]

Raw Food Diet

Who it's best for: People seeking optimal health and weight loss or detoxification.

How it works: By eating foods that haven’t been processed, cooked, genetically engineered or exposed to herbicides, your body will be at its healthiest because you’re optimizing your intake of nutrients and natural enzymes. The claim is that cooking kills most nutrients and enzymes in food, although there is scant scientific evidence that backs this up. The raw food diet can also be effective for weight loss since fruits and vegetables are low in calories.

What to eat: Fresh fruits, vegetables, nuts and seeds in their whole, natural state. Raw fish, meat, milk and cheese are OK, as are virgin coconut oil and cold-pressed olive oil.

What to avoid: Anything pasteurized or processed, refined sugars, flours, table salt, caffeine and any foods cooked above 115°F.

Level of difficulty: This diet requires a lot of prep work and eating out is all but impossible. You will spend a good chunk of your days thinking about what to eat.

Food for thought: Weight loss is nearly guaranteed, but the diet requires tedious meal prep and its restrictions significantly limit the foods you can eat, making it challenging to meet your nutritional needs. The many restrictions also increase the likelihood of quitting.

RELATED: 12 Brilliant Meal Prep Ideas to Free Up Your Time

[caption id="attachment_26621" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Flexitarian Diet Photo: Pond5[/caption]

Flexitarian Diet

Who it's best for: People who are curious about vegetarianism and its health and environmental benefits, but don’t want to give up meat completely.

How it works: The flexitarian diet plan follows a vegetarian diet most of the time, but you don’t need to eliminate meat completely. Cutting back on meats and adding more fruits and vegetables can reduce your risk for heart disease, cancer and diabetes. It might also help you lose weight.

What to eat: Plant-based proteins (tofu, beans, lentils, peas, nuts and seeds), eggs, fruits, vegetables, whole grains and dairy.

What to avoid: Meat, most of the time.

Level of difficulty: This diet is easy to follow because no food groups are completely off-limits, and there’s nothing to count, weight or track.

Food for thought: Start cutting back on meat with Meatless Mondays and gradually reduce carnivorous meals from there.

RELATED: Are You a Protein-aholic? How Much Meat Is Too Much

[caption id="attachment_33326" align="alignnone" width="620"]Fall Cleanse Kale Salad Photo by Renee Blair[/caption]

Low-FODMAP Diet

Who it's best for: People with irritable bowel syndrome (IBS) who have ruled out celiac disease through medical testing.

How it works: The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are all different carbohydrates that if poorly absorbed can pass through the small intestine and into the colon. Bacteria in the colon then feed on the FODMAPs, producing gas, bloating and pain. A low-FODMAP diet eliminates FODMAP foods for six to eight weeks. After that, small amounts of FODMAP foods are gradually re-introduced to find your personal level of tolerance.

What to eat: Meat, whole grains, select vegetables, select fruits, nuts, seeds, coconut oil, olive oil, tea, coffee and berries.

What to avoid: Wheat, barley, rye, nuts, legumes, lactose (dairy), fructose (fruit), garlic, onions, sweeteners and some vegetables.

Level of difficulty: A low-FODMAP diet is hard during the initial elimination period because of all the restrictions. But it should get easier as you reintroduce foods back into your diet.

Food for thought: It can be a challenge to follow at times, but the the benefits might be worth it if you suffer from gastrointestinal problems.

RELATED: Are You Eating Too Much Fruit?

[caption id="attachment_64494" align="alignnone" width="620"]Best Diet Plans: Forks Over Knives Vegan Diet Photo: Twenty20[/caption]

Forks Over Knives (Vegan) Diet

Who it's best for: People who want to take vegetarianism one step further by eliminating dairy, eggs and any other animal byproducts. Most vegans choose a vegan diet for ethical or environmental reasons, but veganism also lowers the risk of heart disease, cancer and diabetes.

How it works: Vegans avoid any animal foods, including ingredients derived from animals. Weight loss is achieved by the diet’s very low fat and high fiber content. Plant-based diets are also known to keep blood sugar in check.

What to eat: Fruits, vegetables, whole grains, legumes, tofu, tempeh, seitan, nutritional yeast, plant milks, nuts and seeds.

What to avoid: Meat, poultry, fish, seafood, dairy, eggs, honey, bee pollen, whey, casein, lactose, gelatin and fish oil.

Level of difficulty: Meal planning is imperative to ensure you’re getting all the nutrients you need. And because the diet is quite restrictive, the chances of backsliding are high, especially if you’re doing it just for weight loss. Moral grounds are often the best motivators for staying vegan.

Food for thought: In some cases, a diet based exclusively on plant foods may increase the risk of nutrient deficiencies. Because of this, vegans should eat fortified foods and/or supplements to get enough calcium, vitamin D, zinc, iodine, iron and vitamin B12. When done right with whole-plant foods and limited processed foods, a vegan diet can be healthy and result in weight loss.

RELATED: 3 Questions to Ask Yourself Before Going Vegan

[caption id="attachment_35651" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: IIFYM If It Fits Your Macros Diet Photo: Pond5[/caption]

IIFYM (If It Fits Your Macros) Diet

Who it's best for: Those who want variety in their meals but don’t mind obsessively tracking numbers.

How it works: The IIFYM diet lets you eat anything you want and you’ll lose weight as long as you meet your prescribed daily set of macronutrients (carbs, proteins and fats). Calculate your personal macros by figuring out your total daily expenditure, then how many calories you should eat per day to lose weight. From there, you’ll divide the calories into the percentage of calories that should come from fat (20 percent), protein (40 percent) and carbohydrates (40 percent).

What to eat: Anything — as long as you hit your macros. Though, ideally, you’ll make healthful choices most of the time.

What to avoid: There are no restrictions but if you’re aiming for 20 percent fat intake, you won’t be eating many high-fat foods.

Level of difficulty: Semi-easy because you can eat foods traditionally considered diet taboos, and still have a social life. However, you need to be a little obsessive with tracking, weighing and measuring everything you put in your mouth. Tip: You’re going to want an app for that.

Food for thought: Weight loss isn’t as simple as calories in and calories out. By bringing macronutrients into play, IIFYM makes sure you’re not just eating cookies and calling it a day. Still, some critics say the diet leaves plenty of room for junk food since you’re allowed to “eat whatever you want.” You also run the risk of depriving your body of the micronutrients it needs. The IIFYM diet plan could be right for you if you’re smart about it and eat quality, whole foods and avoid the junk, at least most of the time.

RELATED: Is Weight Loss Really As Easy As Calories In, Calories Out?

[caption id="attachment_16798" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Volumetrics Photo: Pond5[/caption]

Volumetrics

Who it's best for: People who want to lose weight without feeling deprived.

How it works: Eat the same amount of food you normally would but replace calorie-dense foods with low-density foods, which have fewer calories per gram. You’ll feel full while also dropping pounds.

What to eat: Non-starchy fruits and vegetables, broth-based soups, whole grains, lean proteins and legumes.

What to avoid: Meat, cheese, bread, nuts, butter, oil, sweets and fried foods.

Level of difficulty: Easy because satiety is guaranteed so you won’t go hangry. The rules are pretty lax, the diet just teaches you to make smarter swaps so you get the most mileage out of what you eat.

Food for thought: Moskovitz considers Volumetrics one of the best options for weight loss. The diet plan teaches you the caloric value of foods without the need to track everything you eat. It’s not disruptive to your lifestyle either. Simply choose low-calorie foods that fill you up. Volumetrics is also a great option for weight maintenance, she says.

Read More
50 Resources to Make Meal Prep a Snap
You 4-Week Meal Prep Guide for Clean Eating
The 3-Day Military Diet: Is It Legit?

The post Everything You Need to Know About the Top Diet Plans appeared first on Life by Daily Burn.

]]>
Your Guide to the Top Diet Plans

[caption id="attachment_64496" align="alignnone" width="620"]Your Guide to the Top Diet Plans Photos: Twenty20 (top); Pond5 (bottom)[/caption] Diet fads are a dime a dozen and there’s always a hot new one around the corner with promises of trim waistlines and a cure for whatever ails you. Yet the reality is that there are so many diet plans out there because, well, most of them don’t work. Some offer quick fixes and dramatic weight loss, sure, but often lack sustainability — or worse, might come with health risks. There are a handful of diets, however, that do live up to the hype. And they remain on top because they’ve passed scientific scrutiny with proven results. But which one to choose? Unfortunately there’s no one-size-fits-all plan, and deciphering your best match is no easy feat. “It's important to consider your goals and health issues when it comes to diet,” says Lisa Moskovitz, RD, CDN, and CEO of The NY Nutrition Group. For example, she would recommend a low-FODMAP diet for someone concerned with gastrointestinal issues. But it wouldn’t be the right fit for someone looking to lose weight, who would be better off with the DASH diet or Volumetrics, she explains. Factors such as personal likes, dislikes and lifestyle also matter when choosing a diet — because the best diet plan is the one you actually stick with. RELATED: The Pros and Cons of 6 Popular Weight Loss Diets

Your Guide to the Top Diet Plans

The DASH Diet

Who it's best for: DASH stands for Dietary Approaches to Stop Hypertension, so people with high blood pressure should theoretically benefit the most. How it works: The DASH diet plan prevents and controls high blood pressure with whole foods that are low in sodium. The National Heart, Lung and Blood Institute (NHLBI) helped develop the DASH diet, so it’s no surprise it’s the number one diet for a healthy heart. It also tops the U.S. News & World Report’s annual best diets list year after year. What to eat: Foods high in potassium, calcium, protein and fiber. Think fruits, veggies, whole grains, lean fish, poultry, beans, nuts and low-fat dairy. What to avoid: Salt. Daily sodium intake should hover around 1,500 mg and never more than 2,300. The diet also reduces sugars, fats and red meat. Level of difficulty: Giving up fatty, sugary and salty treats is never easy, but the DASH diet doesn’t restrict entire food groups, making it more likely you’ll stay with the plan. Plus, the lean protein and fiber filled meals ensure you won’t be battling hunger pangs either. It requires no specialty foods or recipes and you’re not counting calories or points, just daily servings from various food groups. Food for thought: Though it’s not designed for weight loss, many DASHers shed pounds on the diet because it emphasizes eating foods that are naturally low in fats and sugars. Plus, it teaches proper portion control. It won’t be quick or extreme though, but the best weight loss programs generally aren’t. The smartest way to ease into the DASH diet is by experimenting with spices and herbs to help you forget that salt’s not on the table. Check out the NHLBI’s DASH Diet Guide, which will help you outline your eating plan with recommended daily servings and meal examples. RELATED: The Truth About Salt: Should You Shake the Habit? [caption id="attachment_22061" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Paleo Diet Photo: Pond5[/caption]

Paleo Diet

Who it's best for: Those looking to lose weight and prevent type-2 diabetes and heart disease. How it works: On the paleo diet we eat like our prehistoric hunter-gatherer ancestors did — the way we were genetically designed to eat — by eliminating disease causing grains, dairy and processed foods. Paleo requires that 40 percent of daily calories come from protein, 40 percent from fat and 20 percent from carbohydrates. What to eat: Meat, fish, poultry, fruits and vegetables. What to avoid: Processed foods, refined sugar, dairy, legumes and grains. Level of difficulty: This diet is highly restrictive and requires cooking your own food most of the time, but its popularity has spawned hundreds of food blogs and cookbooks so there is no shortage of recipes. Food for thought: While it's debatable that this diet is comprised of foods even remotely similar to what our ancestors ate, cutting sugar and processed foods is never a bad thing, experts agree. However, some experts criticize the diet for being nutritionally incomplete by unnecessarily eliminating dairy, legumes and whole grains, which provide essential nutrients. RELATED: 20 Delicious Paleo Recipes for Every Meal of the Day [caption id="attachment_56156" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Whole30 Photo: Courtesy of The Whole 30[/caption]

Whole30 Diet

Who it's best for: “An anti-inflammatory diet is good for just about everyone,” says Moskovitz, “especially those dealing with chronic conditions such as pain, skin issues, hormonal balances, etc.” How it works: The Whole30 diet plan resets your body by eliminating inflammatory food groups for 30 days. The theory is that something you eat is to blame for your medical condition. After a month, your body heals and you can reintroduce foods back one at a time and your body’s reaction will tell you if it should stay or be eliminated completely from your diet. What to eat: Meat, seafood, eggs, vegetables, natural fats and some fruits. What to avoid: Sugar (including artificial), alcohol, grains, legumes and dairy. Level of difficulty: The program is only 30 days, but it’s a very restrictive 30 days with zero room for error. If you cheat, you go back to day one. You’ll also need to cook most of your own meals and eating out is near impossible. Good news is you don’t need to track calories. Food for thought: Pinpointing what ails you in 30 days could be worth it. Even if you’re not targeting a specific condition, many Whole30 dieters report higher energy levels, better sleep, improved athletic ability, better mental focus and general happiness. But if weight loss is what you’re after, Whole30 might not be the best way to do it. RELATED: 30 Delicious Whole 30 Recipes You’ll Actually Love [caption id="attachment_56160" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Ketogenic Diet Photo: Twenty20[/caption]

Ketogenic Diet

Who it's best for: People with fat to lose. How it works: The ketogenic diet is low carb and high fat. The reduction in carbs and protein puts your body into a metabolic state called ketosis, in which it becomes efficient at burning fat for energy. The diet generally aims for 80 percent fat,15 percent protein and five percent carbs. What to eat: Meat, fatty fish, eggs, butter, cream, cheese, nuts, healthy oils, avocados, low-carb vegetables and berries. What to avoid: Bread, grains, fruits (except berries), dairy, beans, legumes, alcohol, rice, pasta, potatoes, beer and sugary foods. Level of difficulty: The ketogenic diet is highly restrictive. Plus, the transition period is rough as the body goes through what is referred to as “keto flu,” which makes you tired, groggy and grumpy. Food for thought: Most people on the ketogenic diet plan have a high success rate of weight loss, but the diet isn’t sustainable for the majority of people, so that weight is likely to be gained back. RELATED: Why You Should Eat More Fat and Less Sugar

Mediterranean Diet

Who it's best for: Everyone. How it works: People living along the Mediterranean Sea have been proven to live longer, suffer fewer cardiovascular ailments and stave off cancer through a diet low in red meat, sugar and saturated fat. It emphasizes fruits, vegetables, healthy fats and nuts for optimal health. What to eat: Fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, fish and wine. What to avoid: Red meat and sweets, with poultry, eggs and dairy in moderation. Level of difficulty: This plan is quite possibly the easiest to stick to since it’s more of a lifestyle adjustment and not a structured diet. Food for thought: Extreme weight loss isn’t the point of the Mediterranean diet, but sensible and gradual weight loss may be inevitable when you’re eating healthy, whole foods. What’s more important is how the diet affects your health and longevity, says Moskovitz. RELATED: Never Diet Again: 5 Mindless Ways to Build Healthy Habits [caption id="attachment_34050" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: 5:2 Diet and Intermittent Fasting Photo: Pond5[/caption]

5:2 Diet and Intermittent Fasting

Who it's best for: People who can tolerate hunger but find it difficult to stick to conventional calorie-restriction diets. How it works: The 5:2 diet plan involves eating normally for five days a week, then restricting your calorie intake to 500–600 calories on the other two days. During fasting days, your metabolism supposedly speeds up and the calorie deficit can add up to 3,000 calories per week. What to eat: On fasting days, eat vegetables, soups, eggs, fish, and other high-fiber, high-protein foods. On normal days, stick to the Mediterranean diet. What to avoid: Nothing is forbidden, but try to reduce red meat, sugar and processed foods. Level of difficulty: Intense hunger is very real with this diet, making it difficult to maintain. Plus, fasting days can throw a curveball to your social life, not to mention your workout schedule. Food for thought: The 5:2 diet may be right for you if you can handle hunger one day without bingeing the next. It requires a great deal of self-control and commitment and won’t benefit you if you’re a yo-yo dieter. Moskovitz typically tries to steer people away from intermittent fasting because of its unsustainable nature. RELATED: Intermittent Fasting: Should You Exercise on Empty? [caption id="attachment_27296" align="alignnone" width="620"]Collard Wraps Photo by Perry Santanachote[/caption]

Raw Food Diet

Who it's best for: People seeking optimal health and weight loss or detoxification. How it works: By eating foods that haven’t been processed, cooked, genetically engineered or exposed to herbicides, your body will be at its healthiest because you’re optimizing your intake of nutrients and natural enzymes. The claim is that cooking kills most nutrients and enzymes in food, although there is scant scientific evidence that backs this up. The raw food diet can also be effective for weight loss since fruits and vegetables are low in calories. What to eat: Fresh fruits, vegetables, nuts and seeds in their whole, natural state. Raw fish, meat, milk and cheese are OK, as are virgin coconut oil and cold-pressed olive oil. What to avoid: Anything pasteurized or processed, refined sugars, flours, table salt, caffeine and any foods cooked above 115°F. Level of difficulty: This diet requires a lot of prep work and eating out is all but impossible. You will spend a good chunk of your days thinking about what to eat. Food for thought: Weight loss is nearly guaranteed, but the diet requires tedious meal prep and its restrictions significantly limit the foods you can eat, making it challenging to meet your nutritional needs. The many restrictions also increase the likelihood of quitting. RELATED: 12 Brilliant Meal Prep Ideas to Free Up Your Time [caption id="attachment_26621" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Flexitarian Diet Photo: Pond5[/caption]

Flexitarian Diet

Who it's best for: People who are curious about vegetarianism and its health and environmental benefits, but don’t want to give up meat completely. How it works: The flexitarian diet plan follows a vegetarian diet most of the time, but you don’t need to eliminate meat completely. Cutting back on meats and adding more fruits and vegetables can reduce your risk for heart disease, cancer and diabetes. It might also help you lose weight. What to eat: Plant-based proteins (tofu, beans, lentils, peas, nuts and seeds), eggs, fruits, vegetables, whole grains and dairy. What to avoid: Meat, most of the time. Level of difficulty: This diet is easy to follow because no food groups are completely off-limits, and there’s nothing to count, weight or track. Food for thought: Start cutting back on meat with Meatless Mondays and gradually reduce carnivorous meals from there. RELATED: Are You a Protein-aholic? How Much Meat Is Too Much [caption id="attachment_33326" align="alignnone" width="620"]Fall Cleanse Kale Salad Photo by Renee Blair[/caption]

Low-FODMAP Diet

Who it's best for: People with irritable bowel syndrome (IBS) who have ruled out celiac disease through medical testing. How it works: The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are all different carbohydrates that if poorly absorbed can pass through the small intestine and into the colon. Bacteria in the colon then feed on the FODMAPs, producing gas, bloating and pain. A low-FODMAP diet eliminates FODMAP foods for six to eight weeks. After that, small amounts of FODMAP foods are gradually re-introduced to find your personal level of tolerance. What to eat: Meat, whole grains, select vegetables, select fruits, nuts, seeds, coconut oil, olive oil, tea, coffee and berries. What to avoid: Wheat, barley, rye, nuts, legumes, lactose (dairy), fructose (fruit), garlic, onions, sweeteners and some vegetables. Level of difficulty: A low-FODMAP diet is hard during the initial elimination period because of all the restrictions. But it should get easier as you reintroduce foods back into your diet. Food for thought: It can be a challenge to follow at times, but the the benefits might be worth it if you suffer from gastrointestinal problems. RELATED: Are You Eating Too Much Fruit? [caption id="attachment_64494" align="alignnone" width="620"]Best Diet Plans: Forks Over Knives Vegan Diet Photo: Twenty20[/caption]

Forks Over Knives (Vegan) Diet

Who it's best for: People who want to take vegetarianism one step further by eliminating dairy, eggs and any other animal byproducts. Most vegans choose a vegan diet for ethical or environmental reasons, but veganism also lowers the risk of heart disease, cancer and diabetes. How it works: Vegans avoid any animal foods, including ingredients derived from animals. Weight loss is achieved by the diet’s very low fat and high fiber content. Plant-based diets are also known to keep blood sugar in check. What to eat: Fruits, vegetables, whole grains, legumes, tofu, tempeh, seitan, nutritional yeast, plant milks, nuts and seeds. What to avoid: Meat, poultry, fish, seafood, dairy, eggs, honey, bee pollen, whey, casein, lactose, gelatin and fish oil. Level of difficulty: Meal planning is imperative to ensure you’re getting all the nutrients you need. And because the diet is quite restrictive, the chances of backsliding are high, especially if you’re doing it just for weight loss. Moral grounds are often the best motivators for staying vegan. Food for thought: In some cases, a diet based exclusively on plant foods may increase the risk of nutrient deficiencies. Because of this, vegans should eat fortified foods and/or supplements to get enough calcium, vitamin D, zinc, iodine, iron and vitamin B12. When done right with whole-plant foods and limited processed foods, a vegan diet can be healthy and result in weight loss. RELATED: 3 Questions to Ask Yourself Before Going Vegan [caption id="attachment_35651" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: IIFYM If It Fits Your Macros Diet Photo: Pond5[/caption]

IIFYM (If It Fits Your Macros) Diet

Who it's best for: Those who want variety in their meals but don’t mind obsessively tracking numbers. How it works: The IIFYM diet lets you eat anything you want and you’ll lose weight as long as you meet your prescribed daily set of macronutrients (carbs, proteins and fats). Calculate your personal macros by figuring out your total daily expenditure, then how many calories you should eat per day to lose weight. From there, you’ll divide the calories into the percentage of calories that should come from fat (20 percent), protein (40 percent) and carbohydrates (40 percent). What to eat: Anything — as long as you hit your macros. Though, ideally, you’ll make healthful choices most of the time. What to avoid: There are no restrictions but if you’re aiming for 20 percent fat intake, you won’t be eating many high-fat foods. Level of difficulty: Semi-easy because you can eat foods traditionally considered diet taboos, and still have a social life. However, you need to be a little obsessive with tracking, weighing and measuring everything you put in your mouth. Tip: You’re going to want an app for that. Food for thought: Weight loss isn’t as simple as calories in and calories out. By bringing macronutrients into play, IIFYM makes sure you’re not just eating cookies and calling it a day. Still, some critics say the diet leaves plenty of room for junk food since you’re allowed to “eat whatever you want.” You also run the risk of depriving your body of the micronutrients it needs. The IIFYM diet plan could be right for you if you’re smart about it and eat quality, whole foods and avoid the junk, at least most of the time. RELATED: Is Weight Loss Really As Easy As Calories In, Calories Out? [caption id="attachment_16798" align="alignnone" width="620"]The Quick and Dirty Guide to Choosing the Best Diet for You: Volumetrics Photo: Pond5[/caption]

Volumetrics

Who it's best for: People who want to lose weight without feeling deprived. How it works: Eat the same amount of food you normally would but replace calorie-dense foods with low-density foods, which have fewer calories per gram. You’ll feel full while also dropping pounds. What to eat: Non-starchy fruits and vegetables, broth-based soups, whole grains, lean proteins and legumes. What to avoid: Meat, cheese, bread, nuts, butter, oil, sweets and fried foods. Level of difficulty: Easy because satiety is guaranteed so you won’t go hangry. The rules are pretty lax, the diet just teaches you to make smarter swaps so you get the most mileage out of what you eat. Food for thought: Moskovitz considers Volumetrics one of the best options for weight loss. The diet plan teaches you the caloric value of foods without the need to track everything you eat. It’s not disruptive to your lifestyle either. Simply choose low-calorie foods that fill you up. Volumetrics is also a great option for weight maintenance, she says. Read More 50 Resources to Make Meal Prep a Snap You 4-Week Meal Prep Guide for Clean Eating The 3-Day Military Diet: Is It Legit?

The post Everything You Need to Know About the Top Diet Plans appeared first on Life by Daily Burn.

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Overindulged? Here’s How to Get Back on Track in 24 Hours http://dailyburn.com/life/health/overeating-holiday-weight-gain-24-hour-tips/ http://dailyburn.com/life/health/overeating-holiday-weight-gain-24-hour-tips/#respond Tue, 02 Jan 2018 16:15:29 +0000 http://dailyburn.com/life/?p=46362 Overindulged? The Secret to Getting Back on Track in 24 Hours

[caption id="attachment_46365" align="alignnone" width="620"]Overindulged? The Secret to Getting Back on Track in 24 Hours Photo by Michal Kulesza[/caption]

'Tis the season — and your stomach knows it. After all, in the last day, you’ve stuffed it with about 5,000 calories, thanks to holiday parties, cookie swaps, and oversized glasses of eggnog.

But in the grand scheme of things, one epic day of holiday feasting and drinking might not be all that bad. After all, one day — even if it’s jam-packed with sugar, salt and trans fats — won’t make or break your healthy eating efforts over the long-term, says nutritionist Vandana Sheth, R.D.N., C.D.E, spokesperson for the Academy of Nutrition and Dietetics. However, what you choose to do immediately after your binge can either get you back on track — or cause your little slip-up to snowball into an entire season of overindulging. “I often tell my clients that each meal and each day is a fresh start,” Sheth says. “Rather than feeling guilty, focus on positive steps you can take.”

Once you set down your fork and declare yourself done for the day, follow this game plan to get back to feeling good again.

RELATED: How to Detox the Healthy Way: 16 Recipes You’ll Love

Your 24-Hour Plan to Avoid Holiday Weight Gain

[caption id="attachment_46368" align="alignnone" width="620"]Overindulged? The Secret to Getting Back on Track in 24 Hours Photo by Evelyn Chin[/caption]

That Night…

Button your pants back up, put on your sneaks and go for a walk. “It will help you feel less full and allow you to better metabolize your food,” Sheth says. Research from George Washington University shows that walking for just 15 minutes after food-fests can help prevent your blood sugar from spiking and then dropping to cause fatigue, cravings, and more overeating.

Then, before bed, make sure you’ve had plenty of water to drink (especially if you’ve knocked back any alcoholic beverages through the day) to prevent dehydration, bloating and generally gross feelings, says Mike Fenster, M.D., author of The Fallacy of the Calorie. (Hint: Your pee should be light, not dark, yellow.) A cup of decaf ginger tea can also be great before bed for both hydrating and soothing upset stomachs, he says. If you’re prone to heartburn or are just still feeling stuffed when you turn in for the night, try propping your head up on a pillow. It’ll help reduce the likelihood that you’ll wake up in the morning breathing fire.

RELATED: 6 Everyday Habits That Are Making You Bloated

The Next Morning…

Let yourself sleep in — at least a little bit. While you don’t want to hibernate all day and throw off your sleep patterns, the goal is to get a solid seven to nine hours of sleep. “Without adequate rest, you will no doubt feel all the worse,” Fenster says. “And insufficient rest results in cravings for energy-dense — and usually nutritionally deplete — foods.” In one Mayo Clinic study, after missing out on just 80 minutes of sleep participants went on to eat an extra 550 calories throughout the day. Once you finally do roll out of bed, eat a balanced breakfast of protein, whole carbs and healthy fats. If your stomach is feeling less than solid, you can fit all of those nutrients into a healthy, hydrating smoothie, he says. (Try one of these smoothie recipes!) Just take it easy on the sugar.

RELATED: 6 Simple Food Swaps to Quit Sugar for Good

The Next Afternoon…

Eat a healthy lunch filled with lean protein, vegetables and complex carbohydrates to help keep you feeling full, satisfied and primed with energy, says Alexandra Sowa, M.D., a clinical instructor of medicine at Weill Cornell Medical College in New York City. (We’ve got seven healthy lunch ideas your friends will want to steal here.)

And no, you shouldn’t try to cut calories in an effort to “offset” yesterday’s caloric splurges. The goal is to get you back to sustainable healthy eating, not a diet that’s going to make you feel deprived and under-nourish your body. If, by now, you’re feeling more or less back on track, squeeze in a workout. “It’ll promote digestion and can help you feel like your normal self,” Sowa says. Just remember that if you choose to hit it hard, you may require more fluid replacement than you normally would, Fenster says. So don’t forget that water bottle.

RELATED: Your 4-Week Meal Prep Guide to Clean Eating

The Next Evening…

Wrap up your dinner — again, with plenty of lean protein, antioxidant-packed veggies and complex carbs — earlier as opposed to later. Research from Northwestern University suggests that calories consumed late at night are more likely to be stored as fat compared to calories eaten earlier in the evening. Then, congratulate yourself on not letting yesterday’s food blowout get you off track, call it a night, and get ready for more healthy days ahead!

Originally published December 2015. Updated December 2017.

Read More
How to Start Eating Clean in 7 Easy Steps
30 Delicious Whole 30 Recipes You'll Actually Love
The Truth About How to Lose Belly Fat

The post Overindulged? Here’s How to Get Back on Track in 24 Hours appeared first on Life by Daily Burn.

]]>
Overindulged? The Secret to Getting Back on Track in 24 Hours

[caption id="attachment_46365" align="alignnone" width="620"]Overindulged? The Secret to Getting Back on Track in 24 Hours Photo by Michal Kulesza[/caption] 'Tis the season — and your stomach knows it. After all, in the last day, you’ve stuffed it with about 5,000 calories, thanks to holiday parties, cookie swaps, and oversized glasses of eggnog. But in the grand scheme of things, one epic day of holiday feasting and drinking might not be all that bad. After all, one day — even if it’s jam-packed with sugar, salt and trans fats — won’t make or break your healthy eating efforts over the long-term, says nutritionist Vandana Sheth, R.D.N., C.D.E, spokesperson for the Academy of Nutrition and Dietetics. However, what you choose to do immediately after your binge can either get you back on track — or cause your little slip-up to snowball into an entire season of overindulging. “I often tell my clients that each meal and each day is a fresh start,” Sheth says. “Rather than feeling guilty, focus on positive steps you can take.” Once you set down your fork and declare yourself done for the day, follow this game plan to get back to feeling good again. RELATED: How to Detox the Healthy Way: 16 Recipes You’ll Love

Your 24-Hour Plan to Avoid Holiday Weight Gain

[caption id="attachment_46368" align="alignnone" width="620"]Overindulged? The Secret to Getting Back on Track in 24 Hours Photo by Evelyn Chin[/caption]

That Night…

Button your pants back up, put on your sneaks and go for a walk. “It will help you feel less full and allow you to better metabolize your food,” Sheth says. Research from George Washington University shows that walking for just 15 minutes after food-fests can help prevent your blood sugar from spiking and then dropping to cause fatigue, cravings, and more overeating. Then, before bed, make sure you’ve had plenty of water to drink (especially if you’ve knocked back any alcoholic beverages through the day) to prevent dehydration, bloating and generally gross feelings, says Mike Fenster, M.D., author of The Fallacy of the Calorie. (Hint: Your pee should be light, not dark, yellow.) A cup of decaf ginger tea can also be great before bed for both hydrating and soothing upset stomachs, he says. If you’re prone to heartburn or are just still feeling stuffed when you turn in for the night, try propping your head up on a pillow. It’ll help reduce the likelihood that you’ll wake up in the morning breathing fire. RELATED: 6 Everyday Habits That Are Making You Bloated

The Next Morning…

Let yourself sleep in — at least a little bit. While you don’t want to hibernate all day and throw off your sleep patterns, the goal is to get a solid seven to nine hours of sleep. “Without adequate rest, you will no doubt feel all the worse,” Fenster says. “And insufficient rest results in cravings for energy-dense — and usually nutritionally deplete — foods.” In one Mayo Clinic study, after missing out on just 80 minutes of sleep participants went on to eat an extra 550 calories throughout the day. Once you finally do roll out of bed, eat a balanced breakfast of protein, whole carbs and healthy fats. If your stomach is feeling less than solid, you can fit all of those nutrients into a healthy, hydrating smoothie, he says. (Try one of these smoothie recipes!) Just take it easy on the sugar. RELATED: 6 Simple Food Swaps to Quit Sugar for Good

The Next Afternoon…

Eat a healthy lunch filled with lean protein, vegetables and complex carbohydrates to help keep you feeling full, satisfied and primed with energy, says Alexandra Sowa, M.D., a clinical instructor of medicine at Weill Cornell Medical College in New York City. (We’ve got seven healthy lunch ideas your friends will want to steal here.) And no, you shouldn’t try to cut calories in an effort to “offset” yesterday’s caloric splurges. The goal is to get you back to sustainable healthy eating, not a diet that’s going to make you feel deprived and under-nourish your body. If, by now, you’re feeling more or less back on track, squeeze in a workout. “It’ll promote digestion and can help you feel like your normal self,” Sowa says. Just remember that if you choose to hit it hard, you may require more fluid replacement than you normally would, Fenster says. So don’t forget that water bottle. RELATED: Your 4-Week Meal Prep Guide to Clean Eating

The Next Evening…

Wrap up your dinner — again, with plenty of lean protein, antioxidant-packed veggies and complex carbs — earlier as opposed to later. Research from Northwestern University suggests that calories consumed late at night are more likely to be stored as fat compared to calories eaten earlier in the evening. Then, congratulate yourself on not letting yesterday’s food blowout get you off track, call it a night, and get ready for more healthy days ahead! Originally published December 2015. Updated December 2017. Read More How to Start Eating Clean in 7 Easy Steps 30 Delicious Whole 30 Recipes You'll Actually Love The Truth About How to Lose Belly Fat

The post Overindulged? Here’s How to Get Back on Track in 24 Hours appeared first on Life by Daily Burn.

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31 Days of Health Hacks to Live Your Best Life http://dailyburn.com/life/health/healthy-lifestyle-hacks/ Mon, 01 Jan 2018 12:15:15 +0000 http://dailyburn.com/life/?p=64431 31 Days of Healthy Lifestyle Hacks to Live Your Best Life

[caption id="attachment_64442" align="alignnone" width="620"]31 Days of Healthy Lifestyle Hacks to Live Your Best Life Photos (clockwise from top left): Pond5, Pond5, Twenty20, Twenty20[/caption]

When you think about doing a healthy lifestyle overhaul — simultaneously cleaning up your diet, exercising more and stressing less — it’s enough to send you running…right back to bed. That’s why it’s always best to start with small, manageable changes that can easily fit into your day. And we’re here to provide exactly that: 31 health hacks from experts in nutrition, fitness and mental health that offer a bite-size way to live smarter — without sacrifice. (Your time is precious, after all!)

But that doesn’t mean these little tips won’t lead to big changes. Try incorporating one every day this month, then carry your favorites with you for a fitter-than-ever 2018.

RELATED: The One Thing That Helped Me Lose Weight

31 Ways to Jumpstart a Healthy Lifestyle

1. Do a kitchen clean-out.

Take just 10 to 20 minutes to rearrange your pantry, fridge and countertop today, suggests Melina Jampolis, MD, author of Spice Up, Slim Down. Place chips or cookies in opaque containers in the back of your cabinets, and put cut veggies in clear storage bins and bags on top shelves. Leave out a bowl of fruit, too, so you can grab when you’re in the mood for something sweet.

2. Wake up five minutes early.

That’s just 300 seconds. Use this time to simply breath or do a quick meditation. “Sit up in bed and begin to take nice deep breaths,” suggests Kelsey Patel, LA-based certified reiki master and yoga instructor. “Say or think five things you’re grateful for and close the practice by envisioning yourself having an easy, healthy and joyful day.” Is there a better way to wake up?

3. Get moving first thing.

Go straight from your bed to the streets or your mat. Run a mile as fast as you can, do a 10-minute plyometric routine or work through a tough Tabata. Whatever you choose, put in some real effort and you’ll kick your metabolism into high gear, says pro CrossFit athlete, motivational speaker and Second Skin ambassador, Christmas Abbott.

4. Swap green tea for your first cup of coffee.

Give your body a gentler wake-up by swapping highly caffeinated java for some soothing tea. “It’s a kinder way to start the day, so you don’t burn out your energy first thing in the a.m.,” says Patel.

5. Check in with yourself.

Ask yourself how you’re doing at least one time in the next 24 hours. “Sometimes it helps to name your feelings,” says Jamie Price, creator of the Stop, Breathe & Think app. For instance, state if you’re feeling frustrated, angry or happy, which you can take some time to appreciate. “The simple act of naming can help create some distance and perspective,” particularly if negativity pops up, Price says.

RELATED: 19 Positive Affirmations That’ll Change the Way You Think

6. Schedule a walking meeting.

If you do one thing to move more this month, make it sitting less. Studies link staying in your seat to a higher risk of premature death (even if you exercise on the regular), explains Dr. Jampolis. So start by taking one of your calls outside and around the block or catching up with a co-worker as you stroll to grab a cup of joe.

7. Add flavor, without calories.

Lots of spices (think turmeric, cinnamon, cayenne, ginger and rosemary) can enhance the flavor of your food, while also providing anti-inflammatory benefits and antioxidants, says Dr. Jampolis. So add a little kick to your smoothie, stir fry, eggs or salad dressings. These zero-calorie palate pleasers might even help you cut back on sugar and salt.

8. Take a bath tonight.

Catching quality zzz’s deserves a top spot on your wellness priority list. So create a simple sleep-enhancing ritual, like soaking in Epsom salts or 300 to 500 milligrams of magnesium, recommends Samantha McKinney, a program manager at Life Time Fitness. “I always say, you have to earn your right to exercise intensely through eating right and sleeping well, otherwise you’re just adding more stress to your body,” she says. Set a timer to remind yourself to relax in the tub before bed.

9. Write down a sweat date.

Or a few! Take your best pal to yoga, get your S.O. to go for a run with you, or hit up your fittest friend for a lifting sesh. “Having a few people who are on board with your month of commitment means you’re less likely to bail out of a class,” says Abbott. “All of this is to help you have more accountability and stick to your commitment.”

10. Add an extra piece of fruit to your day.

Most people need more produce in their lives, and fruit also helps keep you hydrated, courtesy of its high H2O content, says Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color. Plus, it packs tons of disease-fighting antioxidants. Try some frozen wild blueberries in your overnight oats or add a cup of grapes to your salad at lunch.

Click HERE to read more

The post 31 Days of Health Hacks to Live Your Best Life appeared first on Life by Daily Burn.

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31 Days of Healthy Lifestyle Hacks to Live Your Best Life

[caption id="attachment_64442" align="alignnone" width="620"]31 Days of Healthy Lifestyle Hacks to Live Your Best Life Photos (clockwise from top left): Pond5, Pond5, Twenty20, Twenty20[/caption] When you think about doing a healthy lifestyle overhaul — simultaneously cleaning up your diet, exercising more and stressing less — it’s enough to send you running…right back to bed. That’s why it’s always best to start with small, manageable changes that can easily fit into your day. And we’re here to provide exactly that: 31 health hacks from experts in nutrition, fitness and mental health that offer a bite-size way to live smarter — without sacrifice. (Your time is precious, after all!) But that doesn’t mean these little tips won’t lead to big changes. Try incorporating one every day this month, then carry your favorites with you for a fitter-than-ever 2018. RELATED: The One Thing That Helped Me Lose Weight

31 Ways to Jumpstart a Healthy Lifestyle

1. Do a kitchen clean-out.

Take just 10 to 20 minutes to rearrange your pantry, fridge and countertop today, suggests Melina Jampolis, MD, author of Spice Up, Slim Down. Place chips or cookies in opaque containers in the back of your cabinets, and put cut veggies in clear storage bins and bags on top shelves. Leave out a bowl of fruit, too, so you can grab when you’re in the mood for something sweet.

2. Wake up five minutes early.

That’s just 300 seconds. Use this time to simply breath or do a quick meditation. “Sit up in bed and begin to take nice deep breaths,” suggests Kelsey Patel, LA-based certified reiki master and yoga instructor. “Say or think five things you’re grateful for and close the practice by envisioning yourself having an easy, healthy and joyful day.” Is there a better way to wake up?

3. Get moving first thing.

Go straight from your bed to the streets or your mat. Run a mile as fast as you can, do a 10-minute plyometric routine or work through a tough Tabata. Whatever you choose, put in some real effort and you’ll kick your metabolism into high gear, says pro CrossFit athlete, motivational speaker and Second Skin ambassador, Christmas Abbott.

4. Swap green tea for your first cup of coffee.

Give your body a gentler wake-up by swapping highly caffeinated java for some soothing tea. “It’s a kinder way to start the day, so you don’t burn out your energy first thing in the a.m.,” says Patel.

5. Check in with yourself.

Ask yourself how you’re doing at least one time in the next 24 hours. “Sometimes it helps to name your feelings,” says Jamie Price, creator of the Stop, Breathe & Think app. For instance, state if you’re feeling frustrated, angry or happy, which you can take some time to appreciate. “The simple act of naming can help create some distance and perspective,” particularly if negativity pops up, Price says. RELATED: 19 Positive Affirmations That’ll Change the Way You Think

6. Schedule a walking meeting.

If you do one thing to move more this month, make it sitting less. Studies link staying in your seat to a higher risk of premature death (even if you exercise on the regular), explains Dr. Jampolis. So start by taking one of your calls outside and around the block or catching up with a co-worker as you stroll to grab a cup of joe.

7. Add flavor, without calories.

Lots of spices (think turmeric, cinnamon, cayenne, ginger and rosemary) can enhance the flavor of your food, while also providing anti-inflammatory benefits and antioxidants, says Dr. Jampolis. So add a little kick to your smoothie, stir fry, eggs or salad dressings. These zero-calorie palate pleasers might even help you cut back on sugar and salt.

8. Take a bath tonight.

Catching quality zzz’s deserves a top spot on your wellness priority list. So create a simple sleep-enhancing ritual, like soaking in Epsom salts or 300 to 500 milligrams of magnesium, recommends Samantha McKinney, a program manager at Life Time Fitness. “I always say, you have to earn your right to exercise intensely through eating right and sleeping well, otherwise you’re just adding more stress to your body,” she says. Set a timer to remind yourself to relax in the tub before bed.

9. Write down a sweat date.

Or a few! Take your best pal to yoga, get your S.O. to go for a run with you, or hit up your fittest friend for a lifting sesh. “Having a few people who are on board with your month of commitment means you’re less likely to bail out of a class,” says Abbott. “All of this is to help you have more accountability and stick to your commitment.”

10. Add an extra piece of fruit to your day.

Most people need more produce in their lives, and fruit also helps keep you hydrated, courtesy of its high H2O content, says Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color. Plus, it packs tons of disease-fighting antioxidants. Try some frozen wild blueberries in your overnight oats or add a cup of grapes to your salad at lunch. Click HERE to read more

The post 31 Days of Health Hacks to Live Your Best Life appeared first on Life by Daily Burn.

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