A healthy GI tract is teeming with beneficial bacteria, and scientists are uncovering just how important those microbes are for keeping your weight under control. They’ve discovered that the strains of bacteria in the guts of thin people differ from those in obese folks, and there’s evidence that certain types of probiotics may help aid weight loss by assisting with the regulation of appetite, fat storage, and other related metabolic functions. You can get probiotics from live culture yogurt and certain supplements. While popping a pill or eating yogurt won’t magically shrink your waist, warns Ginger Hultin, RD, gut health is important. Read more about the weight loss benefits of probiotics.
I’ll dig into the general do’s and don’ts of getting in shape with today’s article, but if you’re really overwhelmed to the point that you just can’t get yourself to get started, consider checking out our 1-on-1 Online Coaching Program. You’ll get to work with a Nerd Fitness Coach who gets to know you better than you know yourself, and handcrafts a workout routine and nutritional plan that is tailor-made to your situation. You can learn more about our coaching program by clicking on the image right here:
Your tummy has the capacity to expand to the size of six baseballs, which makes it super easy to overeat. Next party, wear skinny jeans or a tight mini and a fitted top, and if you own Spanx, slap it on, too! These anti-expansion pieces are a great way to keep your stretchable stomach from, well, stretching. Pair your slimming outfit with a clutch rather than a strappy purse; this way, if you have a drink in one hand and your clutch in the other, you can't dig into the chili cheese nachos. Source: Tanya Zuckerbrot, R.D., author of the Miracle Carb Diet
Earlier, when my boyfriend and I hit a stressful patch last winter and I spent my time worrying, not eating enough, and going to the gym to combat my anxiety, I was at a confident weight—a weight that allowed me to wear a crop top to a Christmas party. We overcame our issue and later moved in together, but it resulted in me being uncomfortable in a two-piece bathing suit. What gives?
Also known as branch chain amino acids. BCAAs are three amino acids known as Leucine, Valine and Iso-Leucine. They help prevent muscle breakdown and can be bought as yummy flavoured powders to use in place as sports drinks. Drink them during your workout instead of water as they will help you tone up as you lose that belly and may even help in the formation of abdominal muscle.
Keeping a regular eating schedule could be the key to ditching those extra pounds after 40. Researchers at Hebrew University found that feeding mice high-fat foods on a regular schedule kept them leaner than when they were fed the same foods on a sporadic basis. Sticking to a consistent eating schedule can also help you fend off the hunger pangs that can prompt cravings for high-fat or sugary foods, which often get worse around menopause.
Thanks for this great article, i use the adonis index works amazing also for posture and more, i needed a diet i got one now keto and intermittent fasting will try this, might carb up every 3 days because i do feel awful if i go full keto. Did atkins in 1998 for 3 months and i did not feel good during that time, great to cut sugar cravings, got at least 30 to lose i will be 44 in June.
It doesn’t get much more efficient than this classic do-anywhere exercise, one of the best total-body moves out there since it targets all the major muscle groups. But you have to be sure your form is correct: Keep your elbows tucked as close to your body as possible, tighten your glutes to prevent your hips from sagging, and when you lower toward the floor, engage your upper muscles to fight gravity and avoid plopping down. See how many you can do properly in a minute, and aim to improve that score each time you do them. Source: Declan Condron, an exercise physiologist and the co-founder of PumpOne
One thing that I have experienced and is also generally accepted is the benefit of good sleep. Or more the negative effect of not sleeping enough. Growth hormone is primarily released during sleep (deep if I remember correctly). Not sleeping enough or too light (due to stress) means less or no hormone is released. So even if you do everything right, but not sleep enough, you will still have problems with losing weight (or gaining muscle)
Fiber is a type of carbohydrate that your body can't digest, and it helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing, and subsequent reductions in the amount of calories eaten for the rest of the day. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner!
The more years we live, the higher our risk of developing a disease, especially heart disease, cancer, stroke and diabetes. All of these conditions are tied, in some way, to inflammation. A 2017 study from Georgetown showed that mindfulness meditation had a significant impact on reducing stress hormones and inflammatory proteins and a 2014 study found that just 25 minutes of meditation a day could alleviate stress levels.
When the choice is staying warm and sleeping later under your soft comforter or rising to face a cold, dark, winter morning workout, your bed often wins the battle. Revive your up-and-at-'em motivation with the Philips Wake-up Light ($140, philips.com). This unique bulbous bedside lamp simulates a warmly lit sunrise using an LCD light that gradually brightens at the same rate as a real sunrise. Natural sounds of birds chirping in the faux a.m. glow will ease you into your day feeling refreshed, calm, and ready to go hop on your bike, sweat through TRX class, or do a total-body bodyweight workout.
While an occasional treat at a holiday or birthday is fine, cut down on sweets and drink soft drinks. Have snacks such as fresh fruit, hummus with cut-up vegetables, a scant handful of nuts or plain yogurt with a drizzle of honey instead. To avoid temptation, try not to indulge a spouse or pre-teen kid that likes to have junk food on hand. They'll benefit from the healthier food choices too.
Endure the hard stuff: When faced with a setback or hardship some gym-goers simply throw in the towel and give up. The trick is to keep at it, endure, and outlast the setback. Eventually you will succeed. If you plateau in any aspect of your progress, make a pledge to stick with it, no matter how long it takes. The body isn’t a machine that operates under exact parameters. It will ebb and flow. You just need to stay the course.