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 Weight Loss Tips, Diet Guides, & More | Eat This, Not That!Ср, 30 ноя
Your ultimate source for expert nutrition tips and health advice, covering wellness, healthy recipes, cooking hacks, food news, style trends and shopping.

 
 
1. The Diet and Exercise Plan To Find Your Waist Again, Expert Says00:00[-/+]
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If you've ever tried just dieting or exercising to burn off belly fat and have been unsuccessful, you're not alone. Burning stubborn belly fat and keeping it off for the long haul is best accomplished by a combination of healthy eating habits and exercise to ensure you not only melt your midsection, but also have some solid muscle to show once it's gone. We've put together the ultimate diet and exercise plan that'll help you lose inches off your waist, so listen up.

The following program calls for personal adjustment, depending on your fitness level and nutrition requirements, and it's not a replacement for a dietetic-supervised meal plan. However, in my experience, the guidelines discussed successfully lead healthy individuals to burn fat and get fit when followed consistently for at least three months.

Without delay, let's dive in! And next up, don't miss Lose 5 Inches off Your Waist With This Bodyweight Workout, Trainer Says.

The ultimate diet plan for a slim waist:

healthy fruits and veggies bowl, healthy eating diet concept

If you want to see sustainable weight loss with corresponding health improvements, follow the guidelines below.

Aim for a caloric deficit of 300 to 500 calories per day.

Eating about 500 calories per day fewer than you burn is a sustainable way to burn about a pound of fat per week. While you can go higher for faster weight loss, this is more difficult to sustain and puts you at greater risk of losing muscle mass and having reduced energy levels.

Focus on nutrient-dense foods.

Aim to eat three to five servings of fresh fruits and vegetables every day to lose inches off your waist. Lean proteins such as chicken, fish, and plant proteins, as well as unsaturated fats from olive oil, are also helpful for getting your body the maximum amount of nutrients while keeping your calorie intake lower.

Limit your intake of sweetened beverages and alcohol.

Sodas, fruit juices, and alcoholic drinks are essentially "empty calories" that spike your blood sugar. They make losing weight harder by racking up the calorie count without providing vital micronutrients.

RELATED: 5 Easy Daily Habits To Cut Calories and Lose Weight, Expert Says

Drink plenty of water.

Adult men and women need an average of 3.7 and 2.7 liters of water per day, respectively, according to the Mayo Clinic. If you do not meet your daily need, sugar and food cravings become harder to resist and so does preventing yourself from overeating. If you find yourself craving sweets, ask yourself, "Have I consumed enough water today?"

The ultimate workout plan to blast stubborn belly fat and find your waist:

woman holding pink dumbbell weight loss concept

When it comes to how to lose inches off your waist through working out, you need a two-to-three-day-per-week plan that hits upper and lower body exercises at a high intensity.

For lower body workouts, select three to five leg exercises, then perform 10 to 20 reps with 30 seconds of rest between sets, for a total of three to five rounds.

For upper body exercises, select a horizontal push and pull, along with a vertical push and pull exercise, for a total of four exercises. Perform three sets of 10 on each.

If you prefer jogging, I recommend using HIIT-style training to maximize your calorie burn and fat loss.

RELATED: 5 Best Habits to Lose Belly Fat and Actually Keep it Off, Says Science

Example of a lower-body workout:

Perform each exercise for 10 to 15 reps using moderate resistance, then rest for 30 seconds, and complete the next exercise. Repeat for three to five rounds.

  • Squats
  • Lunges
  • Deadlifts
  • Side lunges

Example of an upper-body workout:

Perform each exercise for 10 to 15 reps using moderate resistance, then rest for 30 seconds, and complete the next exercise. Repeat for three to five rounds.

  • Pull-ups
  • Dumbbell overhead press
  • Dumbbell rows
  • Dumbbell bench press

Example of an interval workout:

Run for 10 to 15 minutes, alternating 30 seconds of intense running followed by a 30-second jog. You can start by performing a few interval cycles, then finishing with a slower jog, until you are able to complete a full 15 minutes of interval training.

The bottom line

Any program is only as good as your ability to stick with it long enough to see results. These guidelines give you a framework to follow a diet and exercise program that will lead you to sustainable fat loss, slimming down your waist to reveal a fit, toned physique and all-around healthy body. Following this program for at least three months is the best way to ensure sustainable weight loss results.

The post The Diet and Exercise Plan To Find Your Waist Again, Expert Says appeared first on Eat This Not That.


2. The Best Resistance Band Workout for Weight Loss, Trainer RevealsСр, 30 ноя[-/+]
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For many individuals, exercising at home is a whole lot easier. It can save time and money from going to the gym, commuting, dealing with bad weather, and more. But while bodyweight moves are solid, eventually, you'll need extra resistance if you want to keep getting stronger, burn more calories, and achieve better results. That's where resistance bands can help. So we've put together the best resistance band workout for weight loss that'll complete your at-home fitness routine.

The benefits of training with resistance bands? First off, they're small and lightweight so you can keep them at home or even pack them to take with you when traveling. Second, they offer many resistances from light to super heavy. Finally, because they have a constant resistance that increases as you lengthen the band, it improves your power and explosiveness.

Read on for an awesome workout you can do to burn a ton of fat and drop excess pounds with just resistance bands. Each letter is a superset, so, for example, alternate between A1 and A2 until you complete all your sets, and then move on to your "B" superset.

A1) Band squats, 4 sets, 8 reps

resistance band squats

The first move in this resistance band workout for weight loss is the band squat. They call squats the "king of all exercises" for a reason—it targets practically every muscle in your lower body and quite a few in your upper body, too. By using a resistance band, not only do you build more strength, but you'll also increase your power, which helps you with sports, running, biking, and more.

To perform this exercise, stand on one end of a resistance band with your feet shoulder-width apart with your toes slightly out. Place the other end of the band behind your neck with the loop in front of your body. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom of the movement, drive through your heels, and keep your knees apart.

RELATED: The #1 Lower Belly Fat Workout To Do With a Resistance Band

A2) Band No Money, 4 sets, 12 reps

This is a simple and effective exercise to strengthen the critical muscles at the back of your shoulders, which improves your shoulder health and your overall posture. Because they're so small, you can do them while you're resting for some "active recovery" and extra calorie burn.

Hold a resistance band with your palms up in front of you while keeping your elbows tucked into your torso and your shoulder blades squeezed together. Spread the band while keeping your elbows against your body until your forearms are parallel to each other. Return to the starting position, and repeat.

RELATED: 5 Simple At-Home Exercises To Stay in the Best Shape

B1) Band Good Morning, 3 sets, 10 reps

Want to strengthen your glutes, hamstrings, and lower back? Look no further. Trust me, if you're doing these correctly, they get phenomenal results no matter your goals.

Stand on one end of a band with your feet hip-width apart, and place the other end of the band behind your neck with the loop in front of your body. Push your hips backward with a slight knee bend, keep your back neutral, and descend until your torso is almost parallel to the ground. Drive through your heels, and return to the starting position.

B2) Band Pushups, 3 sets, 10 reps

man performing resistance band pushups

Using a resistance band is a great way to upgrade the traditional pushup! Not only does it help you build more strength in your upper body and arms, but because it gets harder as you rise, it'll build more explosiveness.

With the resistance band in both hands, place the loop behind your back. Get in a pushup position with your hands about shoulder-width distance apart. Keep your lower back flat and your hips in line with your shoulders. Lower yourself and keep your elbows close to your body as you descend. Push up, and repeat.

B3) Band Bent-Over Row, 3 sets, 10 reps

Everyone should do lots of pulling exercises for their upper body—like rows—to strengthen the muscles in their upper back. Why? Because they increase your overall strength, realign your posture, and keep your shoulders happy.

To complete this exercise, stand on a resistance band with your feet shoulder-width apart and with one end in each hand. Bend your knees slightly, and bend at your hips until your torso is almost parallel to the ground. Keep your lower back flat, squeeze your shoulder blades together, and row.

The post The Best Resistance Band Workout for Weight Loss, Trainer Reveals appeared first on Eat This Not That.


3. The Best Exercises To Get Rid of Holiday Weight Fast, Expert SaysВс, 27 ноя[-/+]
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"I love the holidays, all the treats, and the extra weight it brings on," said nobody—ever! But that doesn't change the fact that it all happens pretty easily. So relax and have a holly jolly holiday, because we're prepared with the best exercises to get rid of holiday weight gain fast, according to an expert.

We spoke with Mike Bohl, MD, MPH, ALM the Director of Medical Content & Education at Ro and a member of the Eat This, Not That! Medical Expert Board, to learn how to work off that holiday weight fast. He explains, "There's no magic secret to losing holiday weight versus losing weight at any other time of the year. Instead, whatever has historically worked for you is what you should do following (or even during) the holidays."

Sure, after a month of holiday parties, family dinners, hot cocoa, eggnog, and sugar cookies, you may feel you're rolling into January—quite literally. When you're ready to burn off those excess calories, there are some productive high-calorie-burning exercises that will help get you back into shape after the season passes. Keep reading to learn more.

Do aerobic exercises.

woman running in the snow to get rid of holiday weight gain

An excellent way to burn away extra weight is with aerobic exercises. Dr. Bohl says, "In the winter months, it may be more difficult to go outside for a long run, but using cardio machines like a stationary bike or stair stepper can get your heart rate up and can work out your leg muscles (the largest muscles in the body)."

RELATED: 8 Healthy Holiday Habits for Weight Loss, Experts Reveal

Swim some laps.

Swimming laps in an indoor pool is pure fire when it comes to performing a strong, full-body workout. Dr. Bohl says the activity burns between 300 to 700 calories per hour, based on your stroke. So, everybody in the pool!

Perform strength training.

Strength training means circuit training to burn a ton of calories. Circuit training involves switching up from one exercise to the next in a circuit fashion. The key is not taking much of a break in between each set. This course will keep your heart rate up while you benefit from a full-body workout in a condensed time span.

RELATED: The Best Arm Workout To Get Rid of "Turkey Wings," Trainer Says

Engage in other full-body exercises.

Additional full-body exercises that are beneficial to torching more calories include closed-chain exercises. Examples are lunges, pull-ups, push-ups, and squats. Doing any of these will activate various muscle groups simultaneously. You'll benefit from burning calories while exercising and long after, notes Dr. Bohl.

Have fun with winter sports.

active couple snowshoeing to get rid of holiday weight gain

Last but not least, winter sports are an excellent and fun way to get rid of holiday weight gain while enjoying family time. Plan snowshoeing, ice skating, hiking, or skiing to burn some serious calories. It won't even feel like work; you'll just be having a blast!

Dr. Bohl gives a bit of inspirational advice since he knows it's difficult staying dedicated to a workout routine throughout the holidays. The season may mean being away from your gym or home equipment. It's common to have less time to work out since you may be spending more time with friends and family. Lastly, it's likely you're eating more food than normal.

"While your brain knows circumstances are different, your body doesn't. If you eat too much, your body will store the excess as fat. And if you stop working out, your body will slowly lose muscle mass," says Dr. Bohl, adding, "The combination of these can make it extra hard to get back to your usual routine when January comes around, putting you one step behind any fitness-related New Year's resolutions you tried to make. So—with all of the changes and travel during the holidays—it might be okay to stop actively trying to grow muscle or improve your performance. However, it is still important to keep up a maintenance routine through the holiday season, so you can pick back up where you left off after the holidays and don't feel like you lost too much (or any) of what you had gained through the rest of the year."

The post The Best Exercises To Get Rid of Holiday Weight Fast, Expert Says appeared first on Eat This Not That.


4. The #1 Workout To Get Rid of Your Holiday Gut, Fitness Expert SaysПт, 25 ноя[-/+]
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When it comes to the holidays, food, family, and friendship are front and center. Unfortunately, this typically leads to an increase in food consumption and a decrease in physical activity. Of course, the combination of the two can quickly add up to some serious pounds—and unwanted fluff—around the midsection. The good news is that you can not only enjoy your holiday meals and relaxation time, but also torch away the holiday gut with just a few simple workouts per week. We're here to share the #1 workout to get rid of your gut and torch your holiday indulgences.

When it comes to losing a stubborn gut, a combination of calorie-burning and muscle-building activities is hands down the best approach for toning up, leaning out, and hitting the new year looking and feeling completely amazing. We also recommend dropping your bad sleeping habits that lead to weight gain and integrating exercise habits into your overall routine to speed up weight loss as you age.

The following exercises are a great way to efficiently add some fat-blasting exercises to torch away that holiday gut. Perform each exercise for 10 to 20 reps, then move to the next exercise, continuing until all exercises are completed. Rest for one minute, and repeat three to five times for a killer full-body workout that'll get rid of your gut.

Jump Squats

jump squats demonstration to get rid of your gut

Jump squats are a solid total-body exercise that can help build muscle while racking up a serious calorie burn. The best part is that you can do them anywhere that has a ceiling height where you won't hit your head when you jump. Oh—and this move doesn't require any equipment!

To perform a jump squat, start standing with your feet hip-width distance apart. Take a quarter-to-half-depth squat, then rapidly drive upward through your hips, knees, and ankles. As you land, absorb the impact with another quarter/half squat, then use that to explode into the next repetition.

Note: If jump squats are too difficult for you, normal bodyweight squats are a great regression.

RELATED: Lose 10 Pounds in a Month With This Bodyweight Workout Trainers Love

Side Lunges

woman performing side lunges

Side lunges are a great lower-body exercise that hits your glutes, inner thighs, and core due to the stability requirements. This exercise is key if you want to get rid of your gut and blast the excess flab from those holiday treats.

To perform a side lunge, begin standing with your legs in a wide stance, similar to a side split position. Lower to your left side by bending your left knee, keeping your right leg straight, and sitting your hips back and to the left. Drive through your left foot, pushing the ground "down and away" to return to the start position. Perform the movement on the right leg, then alternate sides until all repetitions are complete.

RELATED: The 5 Best Plank Exercises To Lose 5 Inches of Belly Fat, Trainer Reveals

Burpees

woman performing burpees step-by-step

Burpees are a stellar, explosive full-body movement. Not only will they elevate your heart rate and hit your major muscle groups, but when performed properly, they hit most of the major muscles in the human body.

To perform a burpee, begin standing, and quickly drop to a low kneeling position. Drop your hands to the floor as you kick your feet behind you into a pushup position. Quickly hop your feet back toward your hands to hit another crouched position. Explode upward with a jump, and swing your arms up and overhead. As you land, absorb the impact by entering the crouch position and feeding directly into the next burpee.

Note: While burpees are best performed explosively, if needed, you can use a lunge movement to stand back up, then perform a squat, then lunge back to the pushup position.

The post The #1 Workout To Get Rid of Your Holiday Gut, Fitness Expert Says appeared first on Eat This Not That.


5. 3 Ridiculously Easy Rules To Keep the Holiday Weight OffПн, 21 ноя[-/+]
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There's a cliche that the average person gains 10 pounds during the holiday season. While that exact number might not be entirely accurate, according to research, it's still common for people to pack on some extra pounds thanks to all those big meals, tasty treats, and adult beverages. Lucky for you, we're here to share three ridiculously easy rules to help you keep the weight off over the holidays.

Unfortunately, some people become so terrified of gaining weight that they deny themselves all the fun and enjoyment. (We're looking at you, sweet potato casserole and peppermint crinkle cookies!) This approach is flawed, because it's "all or nothing"—either they stuff themselves and pack on the pounds, or they eat nothing and feel miserable. Even worse, if they do end up eating a lot in one meal, they wake up the next day feeling crummy and then "punish" themselves with intense workouts.

Thankfully, there's a much better and more sustainable approach. Just by following a few simple rules, you can enjoy the holiday season, have an extra slice of pie, savor another glass of wine, and do it all guilt-free. Keep reading for three tips that'll help you keep the weight off during this very merry time of year. (You're welcome.)

Earn your treats.

workout holiday concept

Holidays just wouldn't be the holidays without delicious pies, cookies, cakes, and more. Thankfully, you don't have to abstain—instead, I recommend you "earn" your treats with exercise.

For example, if you did a great workout, then congratulations: You've earned that slice of pumpkin pie you've been eyeing. But if you missed a few workouts and spent all day on the couch, then, uh, you probably should put that slice away.

By exercising before you indulge in a treat, you prevent unwanted fat gains and actually increase your chance of having those calories turn into muscle. Doing a fantastic workout burns a lot of stored energy (in the form of glycogen) and creates a huge energy demand as your body craves nutrients, carbs, protein, etc. So by throwing on an extra treat, don't be surprised if it actually helps you refuel and recover.

RELATED: The Best Arm Workout To Get Rid of "Turkey Wings," Trainer Says

Follow the 80/20 rule.

Many people step on the scale the day after Thanksgiving to see they've gained a few pounds, but let me stress that it's impossible to gain that much fat in one day. It's probably just water weight (and other stuff). Within a few days, it will disappear.

Rather than worrying about a handful of meals you'll have during the holiday season, focus on eating healthy and clean 80% of the time—eating lean protein, lots of veggies, good carbs, and healthy fats and avoiding processed junk foods. If you do that, then you can splurge the remaining 20% of the time and not worry.

After savoring that heavy meal with family and friends, you can just get right back onto your normal diet the very next day with zero impact on your body fat.

RELATED: The #1 Best Holiday Food to Eat for a Flat Belly, Says Dietitian

Stay consistent with training.

woman in santa hat at gym demonstrates how to keep the weight off over the holidays

This year, almost half of all Americans will travel during the holiday season, according to research by PwC. But while it's fun to visit new places or see friends and family, travel makes it much more difficult to stay on your normal exercise routine—you have to look for a gym, find time to exercise, and even interrupt your itinerary.

But that's all the more reason to exercise. Even if you can't find a gym, there are still many ways to get great exercise, burn calories, and avoid any fat gain while on the road. For example, you can do bodyweight exercises at your home or hotel, go for a jog around the neighborhood, or ride a bike. You can even plan physical excursions during your vacation like a hiking tour, a ski trip, and more. All of it will make a difference in keeping you fit and lean during the most wonderful time of the year.

The post 3 Ridiculously Easy Rules To Keep the Holiday Weight Off appeared first on Eat This Not That.


6. 6 Ways To Indulge and Still Avoid Weight Gain This Holiday SeasonСб, 19 ноя[-/+]
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Dieting is really hard to stick with. Counting calories is even more challenging during holidays and at special occasions or gatherings. But what if we told you there are ways to indulge and still avoid weight gain this holiday season? We're here with some valuable tips today, so get ready for some real treats.

Consider these tricks an early holiday gift, because 'tis the season! The person to thank for kicking up your office parties and family traditions a few notches is Laura Burak, MS, RD, founder of GetNaked® Nutrition and author of Slimdown with Smoothies.

Losing weight just got so much more tolerable! Read on to learn some necessary tricks that can help you get through special events and weekends during the holidays—and whenever you need to throughout the year. Dieting is hard enough; it doesn't have to be harder by leaving you out of the fun! Here are six ways to indulge and still avoid weight gain. Read on, and for more, don't miss 50 Secret Reasons You're Gaining Weight, Says Science.

1

Stand by your own 'non-negotiable' rules.

concept of saying no to cookies and sugar and yes to healthy food choices

Burak suggests making rules and limits to stand by that work for you, saying, "Set some of what I call 'non-negotiables' for most days of your life, no matter the month or holiday season, so that your body is able to naturally stay at a comfortable point in weight while you also indulge." Burak explains your weight should never fluctuate drastically. It's perfectly acceptable for it to shift within a few pounds up or down.

RELATED: The #1 Way to Lose Weight During the Holidays

2

Hydrate first thing every morning.

woman holding water glass hydration concept to avoid weight gain

Drink a sufficient amount of water every morning before anything else, and don't stop there. Burak advises, "Make sure you reach your goal each day which you can estimate by dividing your weight in pounds in half and focusing on that many ounces."

Drinking from a straw and a large water bottle is helpful since it involves fewer fill-ups. Burak adds, "Staying hydrated and filling up on water contributes to balance and better portion sizes of rich foods."

3

Move every single day.

fitness woman running in the snow, demonstrating how to stay fit in the cold

"Daily movement is another factor in preventing holiday (or anytime) weight gain," Burak says. Whether you go on a quick bike ride, a short walk or run, or even a yoga class, just get in some activity rather than sitting around. A healthy habit of staying active throughout each day makes wellness feel more natural. It's more likely you will continue to maintain a desirable weight that works for you.

Burak warns, "Be super mindful, especially during the food and party-filled season that comes along with the holidays."

4

Eat healthy, well-balanced meals.

healthy bowl of butternut squash soup, well-balanced meal to avoid weight gain

It's essential to eat meals that are balanced each day to keep your hunger and blood sugar levels in check. Another reason? "You will be much less likely to grab handfuls of gifted chocolates in the break room at work or go to happy hour and indulge in the pigs in a blanket and other goodies after too many drinks," Burak points out.

RELATED: 12 Unhealthiest Drinks To Avoid This Holiday Season, According to a Dietitian

5

Choose what food items matter most.

christmas cookies on baking tray

Burak suggests, "Think about what matters most to you when making food choices and meet somewhere in the middle." She adds, "I will include protein and veggies in my dinner but indulge in a slice of cake after because it's my favorite cake and worth it to me instead of just mindlessly snacking on all the extras lying around, especially during the holidays."

6

Keep a journal to hold yourself accountable.

woman journaling at home over the holidays

Burak recommends that her clients maintain food journals whenever they struggle throughout the year. She explains, "Accountability and seeing what you're doing during chaotic times is very helpful for not gaining weight while also indulging in the foods that are extra rich during the holidays."

The post 6 Ways To Indulge and Still Avoid Weight Gain This Holiday Season appeared first on Eat This Not That.


7. 5 Natural Ways To Burn Fat Everywhere, Expert SaysПт, 18 ноя[-/+]
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If you're at your wits' end from doing countless crunches to burn belly fat or logging endless miles to trim your waistline and not seeing results, we feel you. Burning body fat can seem impossible—especially when targeting a specific area. While strengthening your core and getting in your cardio can help you shed unwanted pounds, these alone won't keep weight off in the long term. To shine some light on the issue, we asked a registered dietitian to share wisdom on natural ways to burn fat not only in your waist but your entire body. If this piques your interest, keep reading to learn how to lose body fat everywhere through five natural practices.

The key to finding sustainable, natural ways to burn fat is to develop a comprehensive plan for living a healthy lifestyle—one that includes eating healthy, exercising regularly, sleeping well, managing stress, and leaving those all-too-tempting processed foods behind at the grocery store. Essentially, you can break it down into three crucial steps. Step one is to create a sustainable plan for achieving your weight loss goals. Step two is to follow through and get results. And step three is to prime yourself for long-term success by sticking with your newfound healthy habits for the long haul. Sounds easy, right? Well, like any other process, building healthy habits to burn fat is easier said than done.

Before embarking on your fat-burning endeavor, read these five natural ways to lose body fat everywhere from a dietitian and weight loss expert. Educating yourself will give you the confidence and know-how to kickstart your weight loss journey and stay motivated. So take a deep breath, stay calm, and remember you have these tips to fall back on should you feel overwhelmed or lost along the way.

1

Cut out the fancy lattes.

pumpkin spice latte, pumpkin, cinnamon sticks, and coffee beans

Bianca Garcia, RDN, registered dietitian nutritionist with Health Canal, tells Eat This, Not That!, "Limiting your intake of fancy coffees can quickly reduce fat all over your body. These coffees, like a pumpkin spice latte, come with so much added sugar you could make a meal out of it."

An average latte could contain about 24 grams (or six teaspoons) of sugar. Research shows that sugar-sweetened beverages like lattes promote weight gain when consumed regularly. Instead, choose black coffee most of the time to cut out the syrups, sugars, milk, and whipped cream that contribute to excess calorie intake. "When you consume excess sugar, your body sends it to the liver where it's converted to fat and stored for later use," explains Garcia.

RELATED: Lose 5 Inches off Your Waist With This Bodyweight Workout, Trainer Says

2

Avoid ultra-processed foods.

processed foods

Whether you're keto, carnivore, vegan, or paleo, there's one thing these competing diet trends have in common: to eliminate (or limit) ultra-processed foods to promote weight loss. Foods such as processed meats, pastries, sweets, desserts, and white bread are high in calories and other harmful ingredients, which contribute significantly to weight gain, according to a study published in Cell Metabolism.

"Most processed foods are high in sugar and fat—addictive ingredients that keep you wanting (and buying) more," Garcia explains. "They contribute to overall body fat, and removing them from your diet can help you to lose fat that was contributed by these foods naturally."

RELATED: Lose 10 Pounds in a Month With This Bodyweight Workout Trainers Love

3

Limit sugar-free and fat-free foods.

sugar-free concept

If you think choosing "sugar-free" products is a healthier option, think again. The phrase "sugar-free" is a sneaky marketing tactic to convince you that what you're buying is beneficial because it doesn't contain sugar. However, manufacturers usually swap sugar for artificial sweeteners, according to Johns Hopkins Medicine, along with other harmful ingredients that are just as bad or worse for your health. For example, aspartame and acesulfame-K (two widely used artificial sweeteners) have been associated with increased cancer risk, according to a study published in PLOS Medicine.

"Buying sugar-free may reduce your sugar intake but sometimes, in exchange, fat will be added," says Garcia. "The same goes for fat-free; you may consume more sugar to compensate for the flavor. However, if these foods are a part of your diet, removing them can shed that extra fat you store all over your body."

4

Do cardio exercises that burn fat.

fit couple rowing at the gym to burn body fat everywhere

Exercise that elevates your heart rate into the fat-burning zone is a healthy and natural way to shed pounds. Research shows that your fat-burning zone typically falls between 60% and 80% of your maximum heart rate. You can estimate your maximum heart rate by subtracting how old you are from 220, according to the Centers for Disease Control and Prevention (CDC).

"Cardio gets you sweating and burning calories," says Garcia. "Though it won't gain you much muscle, cardio will help you burn body fat." Cardio workouts that keep your heart rate up for sustained periods include running, cycling, rowing, swimming, brisk walking, and high-intensity interval training (HIIT).

5

Get walking.

two mature female friends walking to burn body fat everywhere

Walking is an activity that nearly everyone at any fitness level can do to get their heart rate up and burn calories. Besides burning body fat and promoting weight loss, studies reveal that going on a walk every day can decrease your chance of developing heart disease (the number one killer in the United States), stroke, obesity, type 2 diabetes, and high blood pressure. Taking a healthy walk can also lessen stress, help you sleep better, boost your mood, and promote longevity.

Garcia says, "Walking is a low-impact physical activity that can help you lose overall body fat over time. You can do it several times a day in small intervals."

The post 5 Natural Ways To Burn Fat Everywhere, Expert Says appeared first on Eat This Not That.


8. 5 Eating Habits for Weight Loss and Muscle Gain, Experts SayЧт, 17 ноя[-/+]
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Shedding pounds while building muscle is no small feat. These common fitness goals are tough enough on their own, but trying to accomplish them simultaneously can be overwhelming. Doing so requires discipline, perseverance, consistency, and hard work. However, you can exercise with monk-like discipline and clockwork consistency, do hours of cardio, and lift all the weights in the gym, but if your eating habits and nutrition aren't dialed in, you're doing all that for nothing. The good news is that developing healthy eating habits to fuel your fitness and weight loss goals isn't as complicated as you'd think. Today, we're here to share some solid eating habits to lose weight and gain muscle. If you're intrigued, keep reading.

Most importantly, establishing good eating habits doesn't mean you have to obsessively count calories, stress over every bite of food, or change your entire way of eating. Nor do they mean eliminating comfort foods and sacrificing all your favorite meals. Instead, they focus more on learning to eat intuitively and tweaking your diet over time until you begin enjoying and craving healthy whole foods that help you burn fat and shed pounds while building lean muscle.

If you're looking for expert tips and advice to help get you started on your weight-loss-muscle-building journey, we've got you covered. We spoke with registered dietitians who share some fantastic eating habits backed by science to help you lose weight and gain muscle. Keep reading to learn the best ways to improve your eating habits so you can stop chasing unattainable goals and make your fitness dreams a reality.

1

Eat more, not less.

healthy oatmeal bowl for breakfast to lose weight and gain muscle

It sounds counterintuitive, but eating more can actually help your weight loss goals. Oh, and don't skip meals like breakfast! "Believe it or not, frequently eating in smaller portions can help with weight loss. This is because your body is in balance and consistently receiving nutrients to stay in balance," says Blanca Garcia, RDN, registered dietitian nutritionist with Health Canal. "Skipping meals can cause you to gain weight. By the time you eat, you're often so hungry you may end up eating more than you should."

Eating smaller, more frequent meals throughout the day can help you shed pounds and build lean muscle by boosting your body's fat-burning potential. Aim to eat small, nutritionally-balanced meals containing healthy carbs, proteins, and fats every three hours or so. Protein in particular promotes weight loss and is essential for muscle protein synthesis, according to research. If you don't eat enough, your body can enter starvation mode, which hinders weight loss and muscle gain. Starvation mode causes your body to conserve calories, store fat, and burn muscle for energy instead of fat.

RELATED: Lose 10 Pounds in a Month With This Bodyweight Workout Trainers Love

2

Cook more meals at home.

couple cooking healthy meal at home to lose weight and gain muscle

Kimberly Gomer, MS, RD, LDN, registered dietitian and nutritionist at Body Beautiful Miami, tells Eat This, Not That!, "Cooking at home is a great way to reduce the number of meals you eat out or order in. That way, you have less temptation to order foods that are unhealthy. When you cook at home, not only do you save money, but you control what's in your food and know exactly what you're eating."

Multiple studies have found that a "higher frequency of cooking and eating at home is associated with healthier diet quality, fewer calories consumed, and greater weight loss," according to an analysis published in the Nutrition Journal. Another pro tip for cooking at home is to make sauces from scratch. Instead of using store-bought or fast food sauces loaded with added sugars, sodium, and calorie-dense oils, make your sauces at home with a base made from cashew, tahini, avocado, or any other healthy whole food.

3

Include fiber-rich foods in each meal.

fiber foods concept

If you were to select one nutrient for overall health that was the king (or queen) of all other nutrients, you'd be hard-pressed to find a better contender than fiber. Besides making you feel full and improving digestion, fiber plays a vital role in weight loss, according to research published in the Journal of Nutrition. According to WebMD, fiber slows down digestion and boosts your blood sugar. This helps reduce cravings and prevent overeating.

While fiber doesn't directly affect muscle growth, eating fiber-rich foods improves your overall health and performance, allowing you to work out longer and harder to burn fat and gain muscle. "Fiber can be found in fruits, vegetables, legumes, and whole grain foods. High fiber intake can help limit sugar and fat absorption into your body. This, in turn, can reduce the calories the body absorbs," says Garcia.

RELATED: Eat These High-Fiber Snacks Every Day for Weight Loss, Dietitian Says

4

Cut out ultra-processed foods.

junk food

One of the most powerful eating habits you can develop for any health or fitness goal is eliminating or limiting ultra-processed foods in your diet. According to the National Institutes of Health (NIH), "ultra-processed foods" include ingredients found mainly in industrial food manufacturing, including high-fructose corn syrup, hydrogenated oils, emulsifiers, and flavoring agents. These foods are major contributors to weight gain and can spike your risk of chronic disease.

"Avoid anything packaged with a long ingredient list, including sugar, processed vegetable seed oils, processed grains, chemicals, and additives," advises Gomer. "These foods cause inflammation and weight gain. In addition, the food industry purposely creates combinations of salt, sugar, and fat that become addictive, yet cannot offer satiety."

5

Eat more plant proteins.

vegan bowl plant protein

In order to lose weight and gain muscle, eat foods packed with plant-based protein. The best sources include legumes (beans, lentils, chickpeas), soy products (tofu, tempeh, edamame, soy milk), quinoa, seitan, nuts, and seeds.

"When broken down into amino acids, protein becomes the building blocks of tissue growth, like muscles," explains Garcia. "Most people think meats and poultry are the best sources of protein, but unfortunately, these also come with cholesterol which can cause cardiovascular issues. Plant-based proteins are natural, clean, and are a healthy source of vitamins and minerals."

The post 5 Eating Habits for Weight Loss and Muscle Gain, Experts Say appeared first on Eat This Not That.


9. The Best Times To Eat Meals for Rapid Weight Loss, Expert SaysЧт, 17 ноя[-/+]
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When you're on a weight loss journey, it's essential to review many of your everyday habits—in addition to actually dieting and exercising—in order to optimize your success. For instance, simple tasks like meal prepping and making a detailed shopping list are all positive ways to help you stay on task. Another thing that can be overlooked is learning the best times to eat meals for rapid weight loss, and we spoke to an expert to find out the scoop.

Registered dietitian Melissa Mitri, MS, RD of Melissa Mitri Nutrition reveals the best times to eat meals for rapid weight loss, and why. Mitri explains that your body usually digests food more productively during the early part of the day. It does this to use the food you consume for energy rather than storing it as fat. Your hormones, like insulin, for instance, are likely the reason for all of this, Mitri says. They are much more efficient in the first part of the day in order to line up with your circadian rhythm.

Schedule an eating window to fast and give your metabolism a rest.

woman intermittent fasting concept

Mitri specifies, "The best times are between 7 a.m. to 3 p.m. A recent research study showed eating solely during these hours may lead to more effective weight loss, blood pressure control, and mood improvement."

Of course, you have a little wiggle room with these times, but typically, it's better to consume meals earlier each day. Now 3:00 p.m. can be a tough deadline. Although that time is ideal, a good number of experts suggest not eating past 8:00 p.m., although there are no concrete studies that back it up.

In light of this, Mitri suggests, "Instead of focusing on a specific cut-off time, it's more effective to consume the majority of your calories earlier in the day. Schedule an eating window of eight to 12 hours, such as 8 a.m. to 8 p.m., so that you fast for at least 12 hours and give your body and metabolism a rest. Setting this fasting window has been seen to be more beneficial for weight loss than any specific cut-off time for eating."

RELATED: Eat These High-Fiber Snacks Every Day for Weight Loss, Dietitian Says

Eat the majority of your calories at breakfast.

We also have the skinny—yup, let's bring on all the positive vibes!—on what meals you should focus on throughout the day in order to speed up your weight loss. Research proves that you can lose more weight by opting to have more calories for breakfast instead of a late dinner.

Mitri recommends eating more protein earlier in the day, as this habit will assist in regulating your hunger hormones and appetite—and this is backed up by research. Mitri points out, "Eating more protein with breakfast specifically may help reduce your overall calorie intake once the day is done. Research shows we also burn more calories after a breakfast meal than after dinner, which is yet another reason to get in a higher percentage of calories in the morning."

RELATED: The Best Green Smoothies To Maximize Belly Fat Loss, Dietitian Says

For the rest of your meals, choose high-protein sources.

spinach and cheese omelette

For a great protein breakfast, consider an omelet with a portion of fruit and Greek yogurt on the side. It's important to get in some solid protein during each meal, but breakfast is king and should be the most substantial, according to Mitri. For the rest of the day, ground turkey, fish, lean chicken, seeds, nuts, lentils, beans, tofu, and low-fat dairy are all excellent sources of protein.

The post The Best Times To Eat Meals for Rapid Weight Loss, Expert Says appeared first on Eat This Not That.


10. 8 Healthy Holiday Habits for Weight Loss, Experts RevealСр, 16 ноя[-/+]
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'Tis the season to jingle all the way to the fireplace with a mulled wine in hand. It's a very merry time of year to get together with loved ones for festive cookie swaps, cocktail parties, and secret snowman gift exchanges. Although you don't want to be a grinch and cramp the holiday vibe, it's easy to break healthy routines and pack on unwanted weight this time of year. In the midst of all the stuffing, pumpkin pie, and gingerbread martinis, you're trying not to stray too far from your weight loss progress. But alas, where to begin? We get it, which is why we consulted with experts who share healthy holiday habits for weight loss you'll want to stick with.

The good news? According to a study published in The BMJ, incorporating a "behavioral intervention" in your routine during the holidays can be incredibly beneficial. The participants in the study's intervention group were encouraged to practice some healthy habits to avoid packing on extra pounds. These included reading food labels, being mindful of portion sizes, opting for low-fat foods, eating meals around the same times each day, and shooting for 10,000 steps per day. The results? People in the intervention group lost weight!

We're not telling you to totally cut out your favorite things about this time of year. (Now that would be something the grinch would do before he turned pro-Christmas!) It's all about enjoying the flavors of the season in moderation, maintaining a healthy mindset, and adopting some key habits that'll keep you on the right track. Read on to learn about eight holiday habits for weight loss, according to the experts.

1

Let friends and family know ahead of time that you're trying to eat healthier.

friends at holiday dinner table

Raoul Manalac, MD, senior director of clinical experience for weight management at Ro, a direct-to-patient healthcare company with a mission of helping patients achieve their health goals, suggests alerting your loved ones in advance that you're making a conscious effort to eat healthier and lose weight.

Dr. Manalac reveals this is a pro tip he's shared with patients—and it delivers results. He says, "They've told me that by being open about their goals and their motivations to get healthier in advance helps take the pressure off at the dinner table, and ultimately helps them stay on track."

RELATED: The #1 Best Holiday Food to Eat for a Flat Belly, Says Dietitian

2

Eat a healthy snack or meal before heading to holiday parties.

apple rounds with peanut butter healthy holiday habits for weight loss

For some individuals, one major hurdle is not just the holiday itself, but the festive gatherings sprinkled throughout the season. They can add up, and so can the calories!

"One way to set yourself up for success for holiday parties is to make sure you've eaten a healthy meal or snack beforehand. When you're there, try to avoid sugary drinks and alcoholic beverages as much as you can," Dr. Manalac suggests.

3

Don't deprive yourself of your favorite holiday foods.

woman in santa hat eating gingerbread christmas cookie

Lauren Manaker, MS, RDN, LD, CLEC, an award-winning registered dietitian, book author, and recipe developer who sits on our Medical Expert Board, explains you can—and absolutely should—still enjoy your favorite holiday treats and meals. It all comes down to portion control.

"Don't deprive yourself of your favorite food. Please enjoy those gingersnaps that your aunt bakes every year and that casserole your neighbor made for a holiday party," she encourages, adding, "Enjoying your favorite foods in appropriate portions can help prevent overeating in the long run. And you get to enjoy the holidays a bit more too!" Manaker recommends balancing out the holiday treats with nutrient-rich foods like fresh veggies and fruits.

Laura Burak MS, RD, founder of GetNaked® Nutrition and author of "Slimdown with Smoothies," agrees that portion control is the name of the game. "A healthier holiday season can be as simple as portion control, which goes for any other time of year, too, but especially when the food tends to be more calorically dense," she explains.

4

Keep your meals as balanced as they can be.

Thanksgiving dinner table

Burak encourages choosing the indulgences you think are worth it, and then try keeping your meals as balanced as they can be. "Eat regular meals during the day, and don't 'save up' for the holiday meal, because you will most likely end up overeating due to low blood sugar and hunger later," she says.

As for what a well-balanced plate looks like, Burak suggests, "Fill your plate with mostly protein (turkey, meat, fish) and veggies in any form, and keep the heavier creamier buttery foods to small portions. You can sample everything in small portions and still maintain a healthy lifestyle."

RELATED: 25 Healthy Food Swaps for the Holidays

5

Opt for a festive mocktail over a cocktail.

christmas cocktails

If you're all about shaking up and ordering festive drinks, this one's for you. Manaker recommends opting for a festive mocktail over a cocktail the next time you head out on the town.

"Mocktails can be just as enjoyable as a cocktail, but with fewer calories," she says, adding, "And when you lean on mocktails, you don't run the risk of losing your inhibitions so you can continue to eat more mindfully."

6

Rock around the Christmas tree—and the block!—to get in those steps.

man running outdoors in the snow, healthy holiday habits for weight loss

The struggle can be real when all you want to do is cuddle up by the fireplace with a big blanket and watch holiday flicks. But adding movement to your daily routine is not a question—it's a staple if you want to stay on track with your weight loss goals.

According to Manaker, "A little movement can go a long way when it comes to weight loss. An easy walk, an impromptu dance session, or a front yard touch football game can help get the body moving and can support weight loss."

7

Stay hydrated.

water glass

In addition to getting up and active, Burak stresses the importance of staying hydrated. This way, at least some regular day-to-day habits can remain consistent over the holidays. And consistency is king when it comes to staying on track with weight loss.

"Having a sense of control over some things can lead to healthier outcomes and you may end up naturally staying in a better zone this new year rather than throwing your hands up to the usual weight gain because 'tis the season," she explains.

8

Don't forget to show yourself kindness.

happy woman holidays coffee on couch

Above all else, don't forget to show up for yourself. The last of these holiday habits for weight loss has to do with being kind to yourself. You've worked so hard all year long, and everything you've accomplished won't turn to shambles by simply attending a few holiday plans. "Enjoy celebrating with your friends and family with the foods you love and have a plan to continue your progress toward your goals after the holidays," Dr. Manalac says.

The post 8 Healthy Holiday Habits for Weight Loss, Experts Reveal appeared first on Eat This Not That.



 
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