Perfect Abs Are Not the Key to Happiness—and This Woman’s Transformation Photos Are Proof
https://ift.tt/2snmGPC Like so many women, fitness influencer Siobhan O’Hagan, 29, has seen her weight go up and down as she cycled between dieting and training. But instead of bemoaning the weight fluctuation, she decided to make a much more optimistic point about the dangers of thinking that having cut, toned abs is synonymous with being happy. RELATED: 10 Reasons Your Belly Fat Isn't Going Away “I’ve been so many different shapes and sizes and I can tell you - abs are not the key to happiness,” O'Hagan captioned a post she put on Instagram on Monday, along with four images of her midsection over the years. “It’s down to having an attitude to training and nutrition that allows you to enjoy your life while feeling your best.” O’Hagan admitted that previously, she celebrated losing “loads” of weight, and at other moments, she felt great while training for a bikini competition. Her happiness was the same no matter how her abs looked—an important point in a world where rock-hard abs are a beauty standard most of us can't achieve. RELATED: The 12 Best Online Ab Workouts You Can Do Anywhere She also calls out the first photo, taken before she began dieting and strength training. “I just wasn’t enjoying my life or my training or anything (I think you can tell by my face),” she wrote. "It takes a lot of hard work and will power to change your body dramatically and now I’ve done it [and] I’m like meh I’m happy up here.’” Her more intuitive approach to living is aspirational, and she is totally fine with not being “shredded.” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 31, 2018 at 01:23PM
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How much fiber should I eat per day?
https://ift.tt/2sl8cjm A less common problem is when a person eats too much fiber too quickly, which can cause digestive problems. It is important to consume the right amount of fiber each day, spread throughout the day. High-fiber foods are an essential part of a healthful weight loss diet, and meeting the daily recommended intake of fiber can provide many health benefits. Read on for the official U.S. Department of Agriculture (USDA) dietary guidelines, fiber recommendations for weight loss, and tips and a meal plan to help you meet your daily recommended fiber intake. Daily recommended fiber intake![]() Fiber is the carbohydrate component of plant-based foods that is not digested or absorbed as it moves through the intestine. The optimal amount of daily fiber intake varies depending on a person's age and sex. The current Dietary Guidelines for Americans recommend the following approximate daily intake:
Intakes of fiber are modified for certain groups as energy requirements vary at different life stages. For example, it is recommended that children consume less than adults, with the following lower and upper bounds representing females and males respectively:
Most Americans are not getting enough dietary fiber. A study in 2008 found that the average daily intake was only 16 g per day. On the other hand, eating too much fiber can cause bloating, gas, and constipation. These adverse effects may appear after eating 70 g of fiber in a day. Excessive fiber intake is uncommon in the United States while consuming too little fiber is considered a "public health concern" by the U. S. Food & Drug Administration (FDA). A balanced, high-fiber meal planAs well as eating a healthful amount of fiber, it is also essential to ensure that the daily diet is balanced with a variety of nutrients and vitamins. The following meal plan ensures that a person can hit or slightly exceed their recommended daily intake of fiber while eating balanced meals:
A person can use the USDA Food Composition Databases to find out the fiber composition of a wide variety of foods. Recommended fiber intake for weight loss![]() People who want to lose weight are often encouraged to eat fiber-rich foods because they tend to be low in calories, high in nutrients, and make a person feel full for longer. By adding bulk and slowing digestion, fiber stops a person feeling hungry and minimizes cravings, which is useful when trying to lose weight. Estimates say that only 5 percent of Americans meet their daily fiber requirements. Eating more dietary fiber, including fruits, vegetables, whole grains, and legumes is an essential part of maintaining a healthy weight. Research shows, however, that merely increasing fiber, mainly through eating more plant-based foods, is not enough on its own for weight loss. When trying to lose weight, start by aiming to reach the recommended daily allowance by basing meals around fiber-rich foods and including regular exercise. Be careful with the promise of high fiber dietary supplements promoting weight loss. There is very little evidence to support the claims. How much fiber is too much?When increasing the amount of fiber in the diet, it is best to start slowly, increasing it gradually to allow the digestive system time to get used to it. Consuming too much fiber, especially very quickly or over a short space of time, is not recommended. Eating more than 70g per day is not advised and can lead to adverse effects. Consequences of consuming too much fiber include:
Types of fiber![]() There are two types of fiber: insoluble and soluble. Insoluble fiber, referred to as cellulose, does not dissolve in water but increases the movement of waste products through the digestive tract, helping to prevent constipation. Soluble fiber includes pectin and beta-glucans. It dissolves in water to form a gel in the large intestine. Fiber-rich foods typically contain both soluble and insoluble fiber. Healthful sources of fiber include:
Prebiotics occur naturally in foods such as leeks, asparagus, garlic, onions, wheat, oats, and soybeans. Benefits of fiberFiber is an essential part of a healthful, balanced diet and has many benefits, including:
Fiber also contains the prebiotics fructo-oligosaccharides (FOS) and inulin. Prebiotics have a beneficial effect as they encourage the growth and action of probiotics, the beneficial bacteria that live in the gut, and the production of short-chain fatty acids (SCFA). SummaryFiber intake is best met through eating a range of foods as part of a healthful, balanced diet. Eating more plant-based meals, swapping to wholegrains and snacking on fruit throughout the day will help to reach the recommended daily allowance. Those not currently eating a lot of fiber should increase the amount gradually over the course of several weeks to help keep any gas and discomfort to a minimum. Drink plenty of water throughout the day, and always chew food slowly and thoroughly. It takes time for the gastrointestinal system and gut to adjust to changes, including an increase in fiber intake, but the ultimate changes are all for the better. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc May 31, 2018 at 12:39PM
This Woman Says Cutting Out Alcohol Is the Secret to Her Extreme Weight Loss
https://ift.tt/2xw278M Earlier this month, fitness influencer Jelly Devote took to Instagram to share a new kind of before-and-after weight loss transformation photo. In her caption, she looked back on her life seven years ago, when she was 20 years old and her lifestyle was focused on going out and consuming alcohol. RELATED: The Best and Worst Foods to Eat Before a Night of Drinking She reflected on those years and pointed out that she "hated herself" and was unhappy, in part due to leading an unhealthy life drinking alcohol. These days, not only has she given up the booze and swapped champagne for water and protein smoothies, but she's much happier, more balanced—and weighs a lot less. “I’ve never felt better,” she wrote. “I have balance. I eat a doughnut followed by a salad. I don’t drink alcohol often, I down my water, and most importantly I’ve gone from hating myself to loving myself.” Devote knows she's lost weight, but she didn't weigh herself back in her party days and she doesn't do it now. She simply knows that changing her lifestyle has helped her feel better and stronger than before. “I’ve now been ‘balanced’ since the crazy party nights in Bali,” she wrote. “And I’m feeling SO good again! Party life ain’t for me!” RELATED: 4 Warning Signs You're Dependent on Alcohol, According to an Expert It’s no surprise Devote is feeling her best with less booze in her system. Eliminating or decreasing alcohol intake can help you feel less bloated, sleep better, and have clearer skin. And considering that one beer, glass of wine, or shot of liquor can have roughly 150 calories, cutting out those liquid calories can have a major effect on the way you fit into your clothes. You don’t need to skip every happy hour. But dialing back your drinking from excessive to moderately will have noticeable, even dramatic results, as Devote found. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 31, 2018 at 12:23PM
The One Thing That Led to My 50 Pound Weight Loss After Giving Birth to Twins
https://ift.tt/2IYVK32 Five years ago, when Shape.com asked me to create a Yoga-Tabata mash-up video, I had no idea that it would be the exercise method that would be my key to losing 50 pounds of pregnancy weight, or that I would eventually create an entire class around it. But both became true. I built CrossFlowX as a fast-paced blend of strength training, core work, inversions, and arm-balance-focused flows, high-intensity cardio intervals, and traditional yoga kriyas. Four years ago, I was teaching this signature yoga methodology to sold-out classes in NYC and all over the globe. It was my "baby", and I loved it. But what I really wanted was a real baby. And for the first time in my life, no matter how hard I worked toward that goal (japa mala meditations to the goddess of fertility, and everything), it wasn't happening. Until finally, it did. The doctor strides into the room, glances up at the screen, and casually says, "It's a party in there. Did you know you're having more than one?" Nope. Pregnancy Rx: Gain Weight (and Then More)I had actively been trying to get pregnant for almost two full years, with doctor after doctor telling me it would never happen until I gained weight—and a lot of it. I spent those years painfully and slowly putting on the doctor-recommended 25 pounds. At one point, I fell and broke my wrist and needed surgery. I couldn't do yoga or any physical activity for that matter. So, yep—I gained those 25 pounds. Two rounds of intrauterine insemination, and one positive pregnancy test later, I was at the doctor's office for a pregnancy checkup, finding out I was having twins. When I finally saw my doctor (someone else broke the news about the multiples), he sat me down and informed me that to support multiple babies, I would need to gain even more weight: a lot more weight and quickly. With my head still reeling from the news, on recommendation, I ordered When You're Expecting Twins, Triplets, or Quads, by ob-gyn Barbara Luke. This is basically the leading resource for pregnant mothers of multiples. In this book, I learned that the recommended weight gain for someone carrying twins is 15–35 pounds 20 weeks in, and 23–51 pounds by 28 weeks. I was coming from the lower end of the BMI chart for my height, and my doctors wanted me to be on the highest end of that weight gain recommendation—50 pounds by 28 weeks. I was only 6 weeks pregnant when I found out I was carrying multiples, so that gave me 22 weeks to gain the weight. When all was said and done, I was advised to gain 50–65 pounds by the time my children were born. I know what you're thinking: Poor you, you have to eat all the food you want. I know, but for someone who very much enjoyed being on the thinner side of life, and whose happy place was balancing on her hands, accepting this was a huge mental and physical battle. While difficult to wrap my brain around all that weight gain, I wasn't going to let that stop me. I already loved these babies who were in my belly, and I was not about to let my resistance to putting on weight stop me from carrying healthy humans to full term. So, I made my first parental decision: to put the health of my unborn children over my superficial weight concerns. And I did. I gained exactly the amount of weight my doctors recommended by the time I delivered my twins: 65 pounds. I came home from the hospital after delivering my tiny 4-pound twin girls early, by C-section, after one broke her water. And to my very unwelcome shock, I still had 50 extra pounds. My Rude Weight-Loss AwakeningLet me tell you, that weight did NOT melt off. My ob-gyn told me that I should be burning "at least 500 calories a day" creating milk for the twins. I was dutifully eating my lactation oats for breakfast, kale salads with tofu for lunch, steamed kabocha squash, greens, and chickpeas for dinner. I was measuring out 1-ounce servings of nuts for snacks. But the weight was not going anywhere. (Looking back, that was probably because I wasn't moving nor sleeping much.) I realized quickly that each pound you gain while pregnant that isn't from baby or placenta, etc., is a pound you have to lose. Up until I was actually in that situation, I honestly believed the "baby weight" was going to "melt off" as soon as the pregnancy was over. (Related: Is It Actually Harder to Lose Weight When You're Short?) At four weeks postpartum, I called my doctor and told her that I didn't think "the whole six-week no-exercise rule" applied to me. I explained to her that I was a fitness professional, and I knew how to protect my body. To which she replied, "C-section is eight weeks." [Cue my nervous breakdown.] I didn't know how to lose weight without exercise. And, quite honestly, I didn't know who I was with all of this weight and without babies in my belly. In between my quivering gibberish, my doctor agreed to re-evaluate her recommendation at my six-week postpartum checkup. When I finally got there, she examined me and cleared me for all activity. I signed up for SoulCycle before I put my clothes back on. Getting Back to BusinessEven with my two beautiful new babies, I missed teaching at Athleta Studio and all of my students and clients. But, to be honest, I was a bit nervous about making my return with so much extra weight. Would my clients think I was somehow less capable of teaching such a rigorous class? While I knew I could handle it, I wanted to feel more like myself and more confident before I stepped back into the studio classroom. I consulted my nutritionist friends about how to eat, and I was fitting in all the boutique fitness classes and online workout videos I could manage with the little free time I had—not much with newborn twins around. Despite my best exercise efforts, the weight loss still wasn't going as smoothly as I hoped. Eventually, I agreed to put a restart date on my calendar. It would come about three months after my twins were born. I put in a lot of practice to ensure my students got the best class possible. I never ask my students to do anything I don't do myself, so I always do the flow with the music at home prior to teaching. But good grief, CrossFlowX felt harder than ever. Nonetheless, I kept at it, and pretty soon things started to feel better, I started to feel stronger, and finally, I was seeing real differences in my body. (Related: This Dietitian Suggests a "Two Treat Rule" to Lose Weight Without Going Crazy) Looking back, it shouldn't have come as such a surprise: Yoga had always been the thing my body responded to best. So couple power yoga with HIIT in the same hour, and I found my recipe for burning off the baby weight and having fun. Yes! It didn't happen overnight. And, it was by no means easy or some coincidental by-product of breastfeeding/pumping (my milk supply dried up at 3.5 months with the twins). The answer was finding the activity that helped me feel like me. Turns out, it was right under my nose the whole time. I only wish it hadn't taken me so long to figure it out! After spending months searching for help from anyone or anything, the weight-loss solution was there inside me all along. It was buried inside the thing I've always known and loved: yoga and CrossFlowX. Seven months postpartum, I felt strong and confident enough to post pictures and content online again, and slowly but surely, the weight continued to come off. Ten months postpartum, I felt more like me. And by the time my girls turned 1, I was happy to wear fitted tops and a bikini on the beach. (Thank you, CrossFlowX™ abs seriesfor that!) Six months ago I had my third baby (check out my pregnancy via a timelapse yoga flow!), but this time around, I was more mentally prepared for the weight gain because I knew CrossFlowX would be my key to losing it when it came time. Honestly, the class is so physically challenging that my sleep deprivation kept me from getting back to it right away. But the day I started practicing to teach again was the day my body started visibly changing. Losing baby weight is not easy, but, for me, it was vital to feel like my body was mine again. To any mamas out there struggling, I invite you to remember the activities and workouts that made your body feel and look its best in the first place. You may not have time to work out as much as you used to, but the workouts that got you to your favorite version of you will be the key to getting that version of you again—only better, because now you are a mama. Congrats! This article originally appeared on Shape.com
Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 31, 2018 at 12:23PM
Why This Woman Says She's 'So Thankful' for Her 20-Pound Weight Gain
https://ift.tt/2J7TX7N At the end of the day, the number on the scale is just that—a number. Gaining weight and muscle in order to be a healthier version of you is nothing to fear, and certainly not the end of the world, Julia of genuinely_jules wants her more than 30K Instagram followers to know. This fitness influencer, who once had an unhealthy, distorted view of her own body, has gained 20 pounds and gone up several pant sizes in the last few years. The result? She's happy and radiating confidence. She's become a voice for recovery and self-care, encouraging others to view food as fuel for the body. RELATED: 8 Things That Can Make You Gain Water Weight “Maintaining such a low body weight and BF %, afraid of weights for the fear of gaining muscle and weight was not healthy,” she wrote in an Instagram post earlier this week. In her transformation post, she revealed how her body and mind have changed for the better since gaining the weight. She recognizes that her 105-pound self was “unhealthy," because she had an unhealthy relationship with food, and indicates that her currently “healthy” 125-pound self makes her much happier. She tells Health that she decided to make a change because she knew her life was at stake. "By continuing the cycle of restriction, I was only doing a disservice to myself and my future," Julia says. As her body changed, she embraced her weight gain because it allowed her live her life more fully. "I am no longer afraid to go shopping for fear of not fitting into the smallest size or [go] out to eat for fear of calories consumed and can fully enjoy my life with friends, family, and FOOD!" In a post from April, Julia shared that she listens to her body when it is hungry, and by increasing her food intake, she’s become more energetic and is truly at her happiest. “I no longer associate weight gain with failure and weight loss with success," she wrote. "I view each day as an opportunity to make healthy choices that will better myself-physically, socially, emotionally, and professionally.” RELATED: Is It Actually Harder to Lose Weight When You're Short? Nor is she obsessing over going up a size. “In the past, I would have really let this negatively affect my relationship with food and exercise for weeks until I could get back into a smaller size," she captions her post. And what did she do this time? She admired her rockin’ booty, and bought the size 4 pants because they looked and felt amazing. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 31, 2018 at 10:23AM
Is butter good or bad for cholesterol?
https://ift.tt/2xqetzc Most of the saturated fat in our diet comes from animal products, including red meat, eggs, and dairy. These foods also all contain cholesterol. Many people believe that eating lots of cholesterol will directly increase the level of cholesterol in their blood. However, the USDA Dietary Guidelines from 2015 say there is little evidence for a link between dietary cholesterol and cholesterol levels in the blood. Read on to learn more about the link between butter and blood cholesterol levels. We also suggest some butter substitutes and explain how to lower cholesterol. How does butter affect cholesterol levels?![]() One tablespoon of unsalted butter contains 31 milligrams (mg) of cholesterol and 7.2 grams (g) of saturated fat. The American Heart Association (AHA) recommend that anyone who is aiming to lower their LDL cholesterol should get no more than 5–6 percent of their total calorie intake from saturated fat. On a 2,000 calorie diet, this equates to 11–13 g of saturated fat per day. Therefore, two tablespoons of butter provide more saturated fat than most people should be consuming daily. Eating lots of saturated fats can increase a person's LDL cholesterol level. As butter contains a lot of saturated fat, people with high cholesterol should be mindful of how much they consume each day. However, a review of papers from 2014 suggests that people should focus on maintaining a favorable ratio between LDL and high-density lipoprotein (HDL) levels. The authors state that there may not be a strong link between a person's consumption of saturated fats and their risk of heart disease or stroke. Despite this, the AHA still recommend that people with high cholesterol monitor their consumption of butter. They suggest replacing it with healthy fat alternatives such as avocados and olive oil. Symptoms and risks of high cholesterolHigh cholesterol may not always produce noticeable symptoms. Therefore, some people may need a blood test to check their serum cholesterol levels. It is essential to monitor cholesterol in the blood as high levels can lead to a condition called atherosclerosis. Atherosclerosis can cause the following problems: Lowering cholesterol levels![]() While many people use medication following a high cholesterol diagnosis, the following lifestyle changes can also help:
Butter vs. substitutesOils that are high in unsaturated fat but low in saturated and trans fats are heart-healthy substitutes for butter. These include avocado, olive, and sunflower oils. Some people use margarine in place of butter, but there is conflicting evidence regarding this replacement. Margarine uses vegetable oil, so it often contains less saturated fat than butter, which contains animal-based fat. However, hard margarine can also contain saturated and trans fats, so it is best to check the nutrition labels. If a person has high cholesterol, they can ask their doctor about using stanol-based spreads or sterols, which may help reduce cholesterol levels. It is possible to quickly compare the nutritional profiles of different butter alternatives using the USDA Food Composition Databases. Looking at the nutritional information on food packaging can also help people make healthful choices. The aim should be to limit the intake of saturated and trans fats as much as possible. Some people with high cholesterol may need medications, but doctors will usually always recommend these additional dietary changes initially:
SummaryRecent research counters the original belief that cholesterol in the diet strongly influences blood cholesterol. Being mindful of saturated and trans fat is essential though, as these may contribute to the rise in blood cholesterol. People with high cholesterol may have a higher risk of certain conditions and diseases such as atherosclerosis, stroke, and heart attack. Butter is high in calories and fat, so people should eat it in moderation or replace it with healthy unsaturated fats. Eating a lot of butter may contribute to weight gain and could play a part in raising levels of LDL cholesterol. A person can continue to enjoy butter in moderation as part of a healthy diet unless their doctor tells them otherwise. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc May 31, 2018 at 06:45AM
Tips for gaining weight safely and things to avoid
https://ift.tt/2xzcnwS Some methods of gaining weight can have severe short- and long-term effects on health. This poses a challenge for people needing to gain weight and for those who are at a healthy weight but wish to build muscle. This article explains how to determine whether a person is underweight. It also provides tips for gaining weight safely and healthfully, including what to avoid while trying to put on weight. What is the definition of underweight?![]() Using body mass index (BMI) is a common way to determine whether or not an individual is within a healthy weight range. People can calculate their BMI using their height and weight. A person with a BMI of 18.5–24.9 will be within the healthy range. According to guidelines, a person with a BMI of less than 18.5 is underweight and may need to gain weight for their health. However, in some cases, it is possible for an individual to have a low BMI but remain healthy. There are also some factors that the BMI does not take into account, such as muscle mass. This can lead to a healthy person having a weight that is outside of the ideal range. For instance, they may have a very high BMI due to being muscular, rather than because they have a high proportion of body fat. In general, a person's BMI provides a reasonable indication of whether or not they are a healthy weight. You can determine your BMI using one of our BMI calculators or charts. What are the risks of being underweight?There are many health risks relating to low body weight. In many cases, being underweight is due to a poor diet. This can cause malnutrition, which has risks of its own. For example, a deficiency in vitamin D can have a negative impact on bone health. A person needs to consume a sufficient amount of calories each day for the body to function correctly. A diet too low in calories can cause:
Being underweight can also lead to:
How to gain weight healthily![]() Putting on weight may be necessary for a person who is underweight. It may also be a measurable goal for someone who is aiming to build muscle. In general, consuming more calories than the body burns will result in weight gain. The calorie intake necessary to achieve this will vary from person to person. As a guide, consuming 300–500 calories more than the body burns on a daily basis is usually sufficient for steady weight gain. For more rapid weight gain, a person may need to consume up to 1,000 calories more per day. Many people inaccurately estimate the number of calories they consume each day. It can be useful to keep track of daily calorie intake over a period of 2–3 weeks. This can help a person understand how to adjust their diet to gain weight at a sufficient pace. There are several apps available online that can assist with calorie tracking. People who are trying to gain weight should also be mindful of the types of food they are consuming. For example, eating foods that are high in sugar is an easy way of increasing calorie intake, but it can also increase a person's risk of developing type 2 diabetes. General tips for gaining weight safelyThe following tips can help a person gain weight quickly and safely: Eat three to five meals a dayEating at least three meals a day can make it easier to increase calorie intake. Snacking between meals can also help to increase the number of calories in the diet. Weight trainingWeight training at least three times a week is essential to healthy weight gain. This will aid in gaining and maintaining lean muscle mass. To continue gaining lean body mass, a person will need to vary and develop their workouts by increasing either the weight they lift or the number of reps or sets. Compound movements are one way in which a person can build muscle effectively. These include weight lifts that involve multiple muscle groups, such as deadlifts, squats, and bench presses. People who work out regularly must pay attention to their calorie intake to ensure that they are providing their body with sufficient fuel. Eat enough proteinA diet with the right amount of protein will support muscle growth. In combination with regular weight training, consuming 0.8–2.0 grams of protein per kilogram of body weight will increase a person's muscle mass. This is essential to healthy weight gain. Foods high in protein include eggs, meats, fish, nuts, and legumes. Eat meals with fibrous carbohydrates and healthful fatsIncluding foods rich in fibrous carbohydrates and healthful fats in every meal will help to increase the number of both calories and nutrients in the diet. These foods provide an essential energy source to maintain a regular exercise regime, and to support muscle growth. People should use whole-food sources of carbohydrates, such as brown rice and beans, rather than refined and processed sources. Distinguishing between healthful and unhealthful fats is vital. Healthful fats are generally monounsaturated or polyunsaturated fats, which occur in foods such as nuts, avocado, vegetable oils, and fish. Unhealthful fats include saturated fats and trans fats. A healthful diet should limit saturated fats and avoid added trans fats. These types of fats are found in fried and baked foods as well as in fatty meats such as beef, pork, and lamb. Drink high-calorie smoothies or shakesPeople with a small appetite may find a high-calorie shake or smoothie more appealing than a large meal. These provide nutrient-dense calories without making a person feel overly full. Suitable smoothies can include the following ingredients:
Seek help where neededHealth and fitness professionals provide motivation and useful advice for developing diet and exercise plans to support healthy weight gain. Similarly, a registered dietitian will be able to provide meal plans to increase calorie intake. Also, they can help to ensure that a person is gaining weight safely. Things to avoid when gaining weight![]() When attempting to gain weight, a person should be careful to avoid the following: Insufficient cardiovascular exercise Some people stop doing cardiovascular exercise when they are trying to gain weight, but it is essential for maintaining a healthy heart, lungs, and brain. Running, swimming, and cycling are all good ways to get cardiovascular exercise. People keen to gain weight can try restricting cardiovascular exercise to around 20 minutes, three times a week, rather than avoiding it entirely. A diet low in vegetables Many vegetables are filling but have a low calorie content. However, it is crucial not to exclude them from the diet for the sake of weight gain. Vegetables are a vital source of vitamins and minerals and not eating enough of them may cause malnutrition. Giving up too quickly Safe weight gain can require patience and determination. It is not always possible to see results immediately. Everyone is different, and it may take longer for some people than for others. OutlookBeing underweight can cause health problems, so some people may need to gain weight. Although it is common to want to gain weight quickly, it is also important to do it safely. People who are trying to put on weight should still aim to eat a balanced diet, weight train, and get enough cardiovascular exercise. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc May 30, 2018 at 05:47PM
This Mom’s Bikini Photo Proves You Can Quit Dieting and Still Look Amazing
https://ift.tt/2LI1dsO Last month, Adrienne Osuna announced to her Instagram followers that after years of dieting and feeling insecure about her body, she was done with it all. Osuna, the woman behind Ariya Activewear and a mom of four, just followed up this empowering post with a new selfie that demonstrates how dedicated she is to embracing her body and loving who she is. In the image, she's posing comfortably in a bikini, looking very content. RELATED: These 13 Women Prove That Every Body Is a Bikini Body “Life goes by too fast to not wear the bathing suit, make the memories, take the trip, be in pictures, or have fun because you think you don’t look ‘good enough,’” she wrote in the caption. “Be confident, you’re beautiful and I promise you are your worst critic.” Osuna added that she admires those women who focus more on having a good time and less on how their body looks poolside. Seems to us that she's become the kind of person she's long admired. “Don’t be worried about what people think,” she wrote. “And if people judge then that’s their problem because their opinions literally have no value in your life.” RELATED: We Love That These 8 Celebrities Over 50 Are Still Rocking Bikinis Monday's Instagram isn't the only positive social media message Osuna has posted. She frequently puts up before-and-afters of her weight loss transformation. And her post last month about quitting dieting and following a more intuitive approach to eating was super inspiring. “I’m DONE,” she wrote in May. “I won’t do it to myself anymore. This post is for anyone that can relate and to just let you beautiful people know that it will be slow, it will probably take me a while to get back to where I was but I’m totally feeling myself. I feel like a huge weight is lifted.” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 30, 2018 at 03:50PM
How This Woman Lost 121 Lbs. After Her Daughter's Classmate Called Her 'Fat'
https://ift.tt/2xrqXXz Watch the full episode of People Features: How We Lost 100 Pounds! streaming now on PeopleTV.com, or download the PeopleTV app on your favorite device. Rachel Saintfort was always confident, so her weight — which hit 200 lbs. by the time she was in high school — didn’t really bother her. “I was never that person who let my weight get to me,” the Lakeland, Florida native tells PEOPLE for the 2018 “How We Lost 100 Lbs.” issue. “Everyone knew me to be that girl that was big, but always took care of herself.” But Saintfort, who says food was her “bestie,” continued to gain weight year after year. She added the “freshman 75” in college, and then more weight after she gave birth to her daughter in 2007. She also developed lymphedema in her legs, a build-up of fluid from too much salt and not enough movement. “I panicked — I was like, ‘This is not normal,’ ” she says. Saintfort tried losing weight and eating more healthfully, but at some point she would always give up. “I would yo-yo,” she says. “I would always get the first 30 lbs. off, and for some reason at 30 lbs. I would mess up, and I would say, ‘Oh my god I just freaking ate a burger, it’s over. I’m just done.’ ” But in January 2017, her daughter, now 10 years old, got in the car and said that a classmate had called Saintfort “fat.” “She looked so sad, and she’s trying to act like it wasn’t a big deal. At that moment it hit me that she’s suffering, and she’s being picked on or laughed at because of my laziness or my unhealthy choices,” Saintfort says. “That definitely inspired me to get it together, because I didn’t want her to feel that way.” For more on Saintfort and four more women who lost 100 lbs., pick up a copy of PEOPLE, on newsstands Friday. The case manager decided to cut out fast food and soda — this time for good — and started doing daily 3-mile walks around the lake in her town. “I realized that I’ve got to never quit, no matter how many times I mess up,” Saintfort says. “If I have a soda — oh well, keep it going, you’re human, you’re gonna mess up.” She also started documenting her weight loss journey on her Instagram account, @Ms100Lbs, and set a goal to drop 100 lbs. When Saintfort hit that number less than 12 months later, she was emotional. “I cried,” she says. “It was an amazing feeling. I still don’t feel like it’s real, but getting on a plane and putting your seatbelt on without feeling like it won’t fit, or going up a flight of steps is beautiful to me. I mean, I used to need my daughter to put on my shoes.” Plus, Saintfort says, losing weight has strengthened her relationship with her daughter. “To have your own child be proud of you is a feeling you can’t explain,” she says. “It’s so amazing, and I was able to show her that if you set a goal you can achieve it — you just have to keep fighting.” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 30, 2018 at 10:19AM This Woman Posted 'Backwards' Transformation Photos in the Same Outfit to Celebrate Her Weight Gain5/29/2018
This Woman Posted 'Backwards' Transformation Photos in the Same Outfit to Celebrate Her Weight Gain
https://ift.tt/2siTE3H In so many #TransformationTuesday posts, people who have lost weight model their old clothes to show how many pounds they've dropped. But in a body-positive twist we're cheering on, fitness influencer Jovana Borojevic did the exact opposite. In one of her latest Instagram posts, Borojevic put on an old workout tee to celebrate her weight gain. Calling the post her “backwards edition,” she shared how much her life has changed (and improved) since she began watching the number on the scale go up, not down. RELATED: 9 Before-and-After Photos That Show Weight Is Just a Number In both the before and after images, she had on the same red top and black leggings. “So I’ve gained weight,” she wrote. “Also, I’m really HAPPY and I am not beating myself up! Since my lowest, I’ve gone through a number of life events, both positive and negative, that have tested my dedication and willpower.” Borojevic explained that she found herself eating foods she didn’t like and feeling unhappy, all in an effort to maintain her weight. Then she “let loose,” as she put it, and began loving the way her body looked when she was no longer restricting her diet. RELATED: 5 Signs You're Getting Fitter—Even if the Scale Hasn't Budged “Here I am again to stress to you that I don’t have it all figured out,” she continued. “I am human, like you, and I slip up, like you! … I have a goal of building back a healthier relationship with food, finding a healthy balance, and keeping my binges under control.” As Borojevic’s body-positive "backwards" post reveals, your weight does not indicate whether you are healthy or unhealthy, and losing pounds shouldn't be accompanied by lethargy and unhappiness. It’s important to focus less on the number, and more about feeling good—both physically and mentally. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 29, 2018 at 03:15PM |
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