Mom was right: You should really be eating your broccoli
Get your gut health right with the oft-shunned and kid-despised cruciferous vegetable, which offers numerous digestive health benefits.Thankfully, most of us who are dedicated to eating healthy know how to properly prepare the green giant (steaming, roasting, or sautéing) and enjoy its many health benefits. And there are many health benefits to be had from broccoli.
© AMI Why You Gain Weight in Winter
Here are four other ways to avoid weight gain this season: Avoid white flour products like white rice, white potatoes, sugar, and sweets since high glycemic carbs can skyrocket blood sugar and insulin, increasing your appetite and promoting the storage of fat. Instead, fill up on fiber-rich foods such as
Here ' s the scientific reason you gain weight in the winter — and how to avoid ithttp://crwd.fr/2CBSGa6.
Winter brings an interesting array of challenges each year. Not eating pavement when you walk down any stretch of street or stairs. Leaving the couch to get in your sub-zero run. And, of course, stopping the urge to devour the contents of your pantry and avoid the subsequent weight gain.
That last one’s not your fault. Really. We’ve evolved to develop a subconscious impulse to do exactly that in the winter months, according to research from the University of Exeter.
Evolutionarily speaking, being overweight has never posed a serious threat to our survival. Being underweight has. In the winter, our natural instinct to maintain body fat is stronger than any other season because that’s naturally when food is scarce. So, more often than not, we fail to pass on sweet, fatty, unhealthy foods.
How Much Weight Would Santa Gain From Eating Milk and Cookies at Every House He Visits?
Let's hope he's wearing his stretchy pants — and that his reindeer have been working out. On the other hand, we're betting he's body-positive.Dave Consiglio:
I explain why a lot of people tend to gain a lot of weight after a water fast due to incorrect eating of wrong foods, eating too much etc and how you can
Avoid winter weight gain this winter by following these four expert tips. But contrary to popular belief, there’ s no scientific evidence to prove that we’re biologically predisposed to weight Here are three reasons why you ’re more likely to gain weight in the winter and how you can break the habit.
In this particular study, researchers used computer modeling to predict just how much fat animals should store in the winter months, assuming natural selection gives animals (including us) an optimal strategy for maintaining the healthiest weight. This model, in turn, predicts how the amount of fat an animal stores should respond to food availability, and the risk of being killed by a predator when foraging for food.
In short, the computer model shows the animal should have a target body weight that hovers above the level in which it loses weight, and below which it tries to gain weight. But their simulations show there isn’t much of a negative effect on energy stores when a weight surpass this optimal level. What this means is our subconscious controls that fight against becoming overweight are weak and easily overpowered by the immediate reward of tasty food.
This is the best way to lose weight in winter
Here's why you should ditch the gym and take your workout into the great outdoors this winter. Despite popular belief, your body doesn't go into starvation mode in the wintertime. Outside of the sweets-filled smorgasbord of the holidays, the other major reason that people tend to gain weight in the winter months is that they often spend a lot less time jogging in the park and a lot more time eating cookies on the couch.But we've got some good news. If you do manage to motivate yourself into doing a little outdoor exercise, you'll get way more of a payback for your troubles.
Worried about winter gain ? Your fears may be well-founded. Research shows that appetite hormones that prevent overeating may not work as well during That’ s bad news if you ’re trying to avoid winter weight gain . Combine that with the fact that people are less active in the winter and indulge in a few
How to Avoid Winter Weight Gain . The key lies in prevention. Get back to the basis of eating real foods, exercising regularly, being consistent Change your mindset. Don’t give yourself psychological permission to gain weight during the cooler months. Many of us use winter as an excuse to bunker
"You would expect evolution to have given us the ability to realize when we have eaten enough, but instead we show little control when faced with artificial food,” lead study author Andrew Higginson said in a press release.
But don’t go blaming your inability to hold a New Year’s resolution on evolution—even though the researchers say New Year’s Day is the worst time to start a diet since out body instinctively stores fat to prevent starvation. There are ways to fight against the urge to eat (and eat, and eat…).
Simply being aware of this evolutionary tendency is step one. (Look, you’re halfway there!) “If someone is more conscious that cold weather naturally incites an innate tendency to overindulge it’s less likely to bite them,” says Ann Kulze, M.D., author of Eat Right for Life. “Beyond this first step of awareness, it goes back to the fundamentals of appetite control, like eating healthy, real foods while avoiding foods that drive appetite, exercising regularly, and being mindful during all aspects of eating behavior.
New Study Says Daily Weigh-Ins Help Keep Pounds Off—Here’s Why That May Not Be a Good Idea
Technically it may work, but your mental health could be at risk.A recent study published in the journal Obesity indicates that weighing yourself once every day could make you less likely to regain lost weight.
Here are 17 tips on how to enjoy the cold season and defeat winter weight gain at the same time. One of the reasons why we gain weight in the winter months is because we are just so damn Based on Scientific Research Non-Restrictive Diet Flexible and Easy to Follow 7 Days Meal Plan
This all makes winter the best time of year for me and many of you , but do you know what other gifts winter brings along with it ? avoid weight gain in winters . Winter season may bring a lot of happiness in our lives, but the side effects of this season have bigger impact on your body or you can say health.
Here are four other ways to avoid weight gain this season:
- Avoid white flour products like white rice, white potatoes, sugar, and sweets since high glycemic carbs can skyrocket blood sugar and insulin, increasing your appetite and promoting the storage of fat.
- Instead, fill up on fiber-rich foods such as whole fruits, vegetables, whole grains, and beans. They can keep hunger at bay, stimulate the appetite-controlling hormone leptin, and keep glucose from flooding your blood stream.
- Limit sugar, especially in beverages, sugary cereals, and processed foods (like salad dressings, flavored yogurts, and packaged dessert snacks), which can trigger insulin resistance and fat storage.
- Get more protein into your diet. The most natural way to provide longer lasting appetite control is to consume fish, skinless poultry, nut butters, whole soy foods, dairy products, eggs, and beans, Kulze says. This will prevent the loss of muscle and help you maintain weight loss.
Related Gallery: 56 ways to burn belly fat faster
It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast.
Padma Lakshmi Reveals the Strict Diet She Sticks to After All the Required Eating on Top Chef
The host, 47, said she consumes “at least seven to eight thousand calories a day” while filming the Bravo show, but that the weight gain that goes along with it hasn’t scared her off from doing her job. The host, 47, said she consumes “at least seven to eight thousand calories a day” while filming the Bravo show, but that the weight gain that goes along with it hasn’t scared her off from doing her job.
Here it is, 'The Reason Why Competitive Eaters Don't Gain Weight '. The answer can be broken down into three parts: 1, Metabolic Increase. 2, Water Wash-Out.
Consuming slightly more protein and less fat may help you feel satisfied and curb weight gain . Now when spring rolls around, you can dust off that old One study found that Americans only gain about a pound during the winter holiday season but that the extra weight accumulates through the years and
The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy won’t necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handles, and unsheathe your abs. You'll have to do some trial and error to deduce which ones work best for you (hey, losing weight is hard work). But if you put in the work (aka incorporate a few of these tips each week), you’ll be well on your way to a smaller waistline. Who said your glory days were in the past?
1. Eat more protein
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50g of protein for an equal amount of carbs.
2. Read labels
Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity.
3. Get off your ass
Do every exercise standing instead of sitting. "You'll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips.
Study challenges 'healthy but obese' theory
Being overweight or obese does pose a risk of heart disease, despite claims to the contrary, a study of nearly 300,000 British adults suggested Friday. While it is generally accepted that being overweight increases a person's disease risk, some researchers have recently suggested that carrying extra weight does not actually boost death rates for some, particularly the elderly.
The real reason most people gain weight as they age is simple: they get less active over time. While this might sound depressing, there' s actually a lot "Eating foods like green tea, caffeine, or hot chili peppers will not help you shed excess pounds," notes an entry in the ADAM Medical Encyclopedia
Here are some of the reasons why you gain weight in the winter … and some tips for surviving the season slim-down style: 1. You ’re hungrier. In one US study in which 315 participants wrote down every bite they took— and how hungry they were—over the seasons found that they generally ate
4. Mix up your movements
When you lift, perform supersets in which you alternate between sets of lower-body exercises and upper-body exercises. That way your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S.
5. Exercise blind
When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.
6. Embrace yardwork
View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)
7. Snack on dill pickles
They have one calorie per slice.
8. Take larger steps
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.
9. Rent motivation
Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).
10. Break a record
Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next.
This Lifestyle Blogger Didn't Want Followers to Know About Her Weight Gain: 'I Had to Hide It'
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Here are nine surprising causes of weight gain that you should know about. 1. Avoiding family meals. On the other hand, more than half of people react to stress by eating, especially foods high in fats and sugars. The scientific explanation is that this kind of food has an influence on the brain’ s
Scared of winter weight gain - Discover the winter weight loss. How To Avoid Weight Gain When You Reach Middle Age. So in general there are lots of reasons why we consume more Winter weight gain is absolutely preventable by sticking to an exercise schedule and by checking what you
11. Smash your dinner plates
And buy smaller ones. That way, even if you fill your plate to capacity, you're ultimately eating less than what you would likely pile on your existing platters.
12. Cut carbs
Yes, you've heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost 7lbs of fat and gained 2lbs of muscle in six weeks.
13. Lift first, then run
By doing cardio after you've lifted—when you're already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr.
14. Change directions
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds, and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says Alwyn Cosgrove, C.S.C.S.
15. Fill up on high-fiber foods
Consider them "good carbs". Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
16. Top your salad with vinaigrette dressing
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.
The Scientific Reason Boot Camp Workouts Are So Good For You
Boot camp-style workouts come in many shapes and flavors — from bridal boot camps to “prison-style workouts” taught by people who were formerly incarcerated. Here's why they work.Boot camp-style workouts have been around for decades. But now they come in many shapes and flavors—from bridal boot camps designed to tone people up for their nuptials to “prison-style workouts” taught by people who were formerly incarcerated.
So here ’ s the thing – no matter how much that little voice inside your head tells you it won’t hurt anything, stay disciplined and don’t allow those bad Anyway, I truly hope this helps some of you who have struggled with winter weight gain in the past. If you have any questions or comments feel free
17. Don't skip meals
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy—and conserves fat.
18. Try the VersaClimber
The more vertical you are when doing cardio, the more calories you burn.
19. Don't be a couch potato
If you're a TV junkie, add up the number of hours you watch right now, and cut out all reruns—even if there's an episode of Seinfeld on you've never seen. Spend the time you save on your feet: outdoors or in the gym.
20. Hit the weights
If you're lazy, it's not as bad as you think—just 10 minutes a day of lifting, three days a week will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable.
21. Pass on the potatoes
In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. Sweet potatoes are acceptable. They have more nutrients and fiber.
22. Eat your biggest meal of the day after you lift
It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadn't worked out at all.
23. Chug H2O before a meal
The water will take up room in your stomach, making you feel fuller and reduce your appetite, says Christopher Mohr, M.S., R.D.
24. Request substitutions
Any time your restaurant entree comes with a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., R.D. Your server will be more than happy to accommodate you.
25. Join a league
That is, sign up for a sport such as softball, soccer, or even kickball. It'll automatically schedule exercise sessions into your week, and because you're part of a team you'll have peer pressure that'll ensure you keep showing up.
26. Break between scoops
That is, if you can't live without ice cream, cake, or other calorie-laden desserts, go ahead and have one scoop (about 1/2 cup) or one small slice. Then, if you still want more, wait 20 minutes. Typically, you'll find that while you wait, hormones kick in and trigger a feeling of fullness, reducing desire for that second serving.
27. Brush your teeth more often
In a recent Japanese study of 14,000 people, researchers found that men who brushed their teeth frequently were leaner than men who did not. Thank that minty-fresh flavor, which may make you less likely to snack between meals.
28. Eat an unbalanced diet
"By cycling your calorie intake so that you eat less calories one day and more the next, you'll keep your metabolism on its toes," says Volek. And that'll ensure you keep burning fat at a high rate. The key: shoot for an average of 2,000 calories a day over a week's time.
29. Dial up an incline
When you run outside, you apply force to the ground and propel your bodyweight forward all by yourself. When you run on a treadmill, the belt helps you. To counteract this, always walk or run on at least a 1% incline, the treadmill grade an English study found is nearly equivalent to outside running.
30. Stick to no-calorie drinks
That means coffee, tea, diet soda, mixes such as Crystal Light and, of course, water.
31. Have breakfast every day
Research from Harvard and Boston's Children's Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don't. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you're less likely to overeat throughout the reminder of the day.
32. Avoid foods that come in a bag or box
Typically, these are highly processed carbs—foods that quickly raise blood-sugar levels and shut down your body's ability to burn fat.
33. Snack between meals
This not only keeps you from being ravenous—and overeating—at lunch and dinner, it forces your body to process food all day long, which keeps your metabolism stoked.
34. Buy a TiVo
And only watch the shows you record. By fast-forwarding through the commercials, and watching only the shows you care enough to set a season pass for, you can cut your TV viewing—and the amount of time you spend on the couch—by more than a third.
35. Load up on yogurt
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group's calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
36. Order appetizers
And avoid the bread bowl at all costs. If you're ravenous when you sit down to eat at a restaurant, immediately order a side salad, or a meat- or vegetable-only appetizer, rather than be tempted by these bottomless—and fattening—freebies.
37. Pop peanuts
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they're high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories' worth of peanuts a day to their diet gained no excess weight at all.
38. Track your calories
You could do it in a journal, but we know that's never going to happen. Instead, do it on the Web, at a site likefitday.com. Just create a free account, plug in the amount of food you're eating throughout the day, and let the software tell you exactly how good—or bad—you're being.
39. Do sprint intervals
Interspersing short, all-out sprints with brief periods of rest is the most effective form of cardio for fat loss, says Stankowski. Try a 2-to-1 "work-to-rest" ratio. That is, sprint two times longer than you rest. So if you run a 150-yard sprint—a good distance to start with—in 20 seconds, rest 10 seconds, then repeat 3-7 times.
40. Check your mood
The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. "Emotional eating is at the core of bad eating choices," says NYC psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem.
41. Shop for one
If you have to buy cookies, chips, or other processed junk foods, buy the single-serving package—rather than the large, family-style bag. That way, when you eat the whole package—and let's be honest, you know you will—you'll at least have done a lot less damage to your waistline.
42. Find inspiration
Take a digital picture of yourself, shirtless at the beginning of your journey. Every couple of weeks, take a progress pic to visually document your progress. It'll help you stay accountable.
43. Go the distance
Perform intervals for a designated distance rather than a designated time. Otherwise, you'll be running shorter sprints as you get tired, reducing the number of calories you burn, says McGarr.
44. Cheat once a week
Use the meal as a reward for a week's worth of hard work, or the completion of a project you've been dreading. "It's OK for people to blow one meal a week without feeling guilty," says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. "If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight."
45. Row to the sky
Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power to give you the momentum to perform the move, says McGarr.
46. Avoid white bread
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn't. "The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods," says Katherine Tucker, Ph.D., the study author.
47. Keep an eye on portion sizes
"Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight," says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. "If they go out to eat, they're much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up."
48. Never forbid yourself a favorite food
Here's a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff; the women were much more likely to sneak a bite than individuals who hadn't been given the order. Blame the allure of the forbidden: The more you tell yourself you can't eat something you love, the more you're going to want it.
49. Outdo yourself
When you exercise on the rowing machine, try this interval workout: Row for 60 seconds, note the distance on the machine, then rest 60 seconds. Repeat, only this time, row for 55 seconds and try to match or better your distance from the first time. Rest 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can't beat your original distance.
50. Sneak extra activity into your day
Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.
51. Turn off
The Late Show after the monologue Or skip your favorite early-morning show—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.
52. Buy some new blinds
And maybe a new mattress, because it's not just the amount of time you spend sleeping that keeps you lean, it's also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you're not resting soundly enough, and you'll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you'll end up storing calories rather than burning them.
53. Don't starve yourself
"Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat," says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.
54. Eat more slowly
"It can take 12 minutes or longer for the signal that you've started to eat to make its way to your brain," says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You'll be more likely to talk and therefore to eat more slowly.
55. Floss twice a day
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.
56. Step on the scale At least once a day
"If there's one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it's weighing yourself every day on a scale," says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. "Don't obsess over the number," she says, "but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately."
The Scientific Reason Boot Camp Workouts Are So Good For You .
<p>Boot camp-style workouts come in many shapes and flavors — from bridal boot camps to “prison-style workouts” taught by people who were formerly incarcerated. Here's why they work.</p>Boot camp-style workouts have been around for decades. But now they come in many shapes and flavors—from bridal boot camps designed to tone people up for their nuptials to “prison-style workouts” taught by people who were formerly incarcerated.