Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
jeudi 14 janvier 2016
Why I Gladly Spent $800 on the Most Perfect Hair Extensions
Something magical happened to me the month before my wedding, and it wasn't just the idea that I was going to marry my soul mate. I discovered hair extensions, and for better or worse, they changed my life forever. (Apologies if that sounds melodramatic, but it's true!)
To put it bluntly, hair extensions are the nose job my mane always needed. I was born with fine, flat locks that return to their natural state the second I leave Drybar. Until that glorious day at Bumble and Bumble, one month before my wedding, when a talented stylist painstakingly bonded Great Lengths extensions into my hair. Great Lengths extensions are made from gorgeous, human hair, and they are fused to small sections of one's real hair with pure keratin.
The process takes about three hours and costs around $1,200. At the time, I thought it was worth every penny. I left the salon with the hair I always wanted and never thought I could have. It was long, lustrous, and it held blowouts for multiple days. It was perfect. And as a lifestyle blogger and stylist, I quickly realized flawless hair was the one accessory I never knew I needed. Something about my new, cascading waves made everything brighter: my outfits looked better, I was more photogenic, and my extra hair seemed to give me extra confidence, too.
But unfortunately, some love stories must come to an end. (And luckily, in this case I'm not referring to my marriage!) In my opinion, Great Lengths has one major flaw: it can fall out. And it can fall out at inopportune times. Like that time I was meeting a co-worker at the Plaza Food Hall for lunch, and I had to discretely tuck a long strand of hair into my purse. How does that happen? Well, since everyone's hair naturally sheds, sometimes the extensions come along for the ride.
Taking out hair extensions is also time-consuming. A removal gel is applied to each of the bonds and rubbed into your hair until the bond breaks down and slides off. This process could take over an hour if you have a full head of extensions. But I was willing to look past these flaws until I decided to get pregnant and go au natural. (And by au natural, I mean I went to Ricky's, bought some clip-ins, and had a stylist cut and color them to match my hair to get me through nine salon-free months.)
I used the clip-ins throughout my pregnancy and for three more months after my beautiful baby girl was born. But I missed the ease of waking up with a full head of perfect hair that I could refresh with a quick spritz of dry shampoo. So back to Bumble I went, and my stylist, Carrie Hill, introduced me to a new tape extension that the salon launched last Fall. To be honest, I had my doubts about sticking tape onto my hair. But after several applications and removals, I'm officially hooked. Keep reading to learn more about this salon process and discover if it's right for you!
10 of the Best Snacks at Trader Joe's
Whether you're plopping down on the couch and need something to munch on or you're road-tripping, the moment calls for something sweet, salty, crunchy, or maybe even gummy. We consulted POPSUGAR editors to pull together the best snacks at Trader Joe's.
See 100 Years of Workout Style Pass Right Before Your Stunned Eyes
After watching this video, all I can say is I'm glad it's 2016, the year of comfy leggings, adorable strappy loose-fitting tops, and most importantly, no shiny, thong leotards. Check out Cassey Ho of Blogilates as she shows off how fitness fashion (and equipment) have changed from 1910 to today.
A 2-Ingredient Snack to Help You Lose Weight
This avocado-based snack will help you lose weight for two awesome reasons: it's full of healthy fats and fiber. Consuming healthy fats and fiber keeps that "I'm full" feeling going strong, so hunger and cravings will be brushed aside, and you'll be full for hours. Add the protein, crunch, and saltiness of sunflower seeds, and this snack is a weight-loss superstar. It also helps that you can whip it up in two minutes.
- Cut an avocado in half. Use the side without the pit, and save the other half for later since the pit can help keep the green flesh from browning.
- Sprinkle one tablespoon of salted sunflower seeds in the middle.
- Use a spoon to scoop out bites right out of the avocado peel. You don't even need to bother with dirtying a dish.
Source: Calorie Count
What You Should Be Eating If You Want to Lose Weight
As we age and our metabolisms slow, it's easy to pack on a few pounds without realizing it. But a new study has found that making consistent changes to your eating habits can lead to big weight-loss results over time.
Related: The Magical Protein Formula For Weight Loss
The study, published in the American Journal of Clinical Nutrition, followed the dietary habits of over 120,000 people for 16 years and found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables). This isn't surprising or new; other research has shown that going lower on the glycemic index (GI) scale will help you lose weight. What is interesting in the new study, however, is that other key habits can mean the difference between pounds on the scale. Check out what else the researchers found about weight gain and loss:
- Those who ate more yogurt, seafood, skinless chicken, and nuts lost the most weight; in fact, the more people ate of these foods, the less weight they gained.
- The researchers found, however, no difference in weight gain in those who ate low-fat vs full-fat dairy.
- Diets with more red and processed meat intake were associated with weight gain, especially when meat was paired with refined grains or starches.
- Eating meat paired with low-GI foods, however (like vegetables), helped reduce weight gain.
- Eating foods like eggs and cheese along with high-GI foods was linked to weight gain, while eating these foods with low-GI foods led to weight loss.
Related: Make These 5 Changes to Boost Metabolism All Day
In general, the researchers found that the best diets for weight loss were high in protein-rich foods like fish, nuts, and yogurt, which helped prevent weight gain. Avoiding refined grains, starches, and sugars further helped, as did replacing red meat consumption with other protein-rich foods like eggs and cheese. It may seem like common sense, but taking the time to fill your plate with lean proteins and vegetables and other low-GI foods will help you lose or maintain weight throughout the years. Learn more about the glycemic load and how foods rank on the glycemic index here.
Related: Low-Carb Dinner Recipes You'll Want to Add to Your Rotation
Prepare to Be Entranced by the Past 100 Years of Japanese Beauty
Japanese women have always been way ahead of the beauty curve, and Cut Video is proving that in its latest 100 Years of Beauty installment. In the minute-long clip, we're taken through decades of trends still popular today, including rainbow hair, blunt bangs, and grungy pouts. You may be surprised to learn that these popular styles were all mastered by Japanese women from the '70s to the early 2000s - well before the advent of Instagram.
The video also highlights the historic regal pompadour and painted doll-like lips from the 1910s. But the transformations wouldn't be complete without showcasing the beloved "Harajuku girl" style that has even influenced beauty-lovers across the globe, including Gwen Stefani.
The stunning ladies of Japan have proven their amazing ability to blend creativity with simplicity to create timeless looks. You'll want to practice all of these, so grab your makeup kit and watch along!
Finish Your Celebratory Meal With Crème Brulée
Crème brulée, the French vanilla custard with a caramelized sugar crust, is one of my all-time favorite treats. If it's on a restaurant's dessert menu, then I can't help but order it. And sometimes, for a special occasion, I'll make it at home.
It's not that difficult to make; the technique is similar to homemade ice cream, but instead of putting the mixture in an ice cream maker, it's baked in a bath of water. It requires time to chill, so plan in advance, especially when entertaining.
I love how such simple ingredients (cream, sugar, eggs, and vanilla bean) can be transformed into something that's absolutely sublime and truly sophisticated. Ready to learn how it's done? Keep reading.
Nicole Richie's Cool Blue Strands and More Celebrity Rainbow Hairstyles
You may have dyed your hair every shade imaginable: red, brunette, blond, etc. But have you gone rainbow yet? Celebrities can't stop testing out this hot hair trend, taking on colors like navy (Nicole Richie), green (Katy Perry), and blue (Demi Lovato). Whether you add a sharp shade to your bangs, into your braid, or over your whole head, it's the perfect way to stand out in a crowd. So what are you waiting for? Start scrolling and get some serious Crayola hair inspiration! Then watch our video on this must-try trend.
- Additional reporting by Lauren Levinson
24 Hacks to Make 2016 Your Best Hair Year Ever
The Chinese zodiac may say 2016 is the year of the monkey, but we think it's the year of the hare - well, the year of the hair, that is. (Sorry, couldn't help ourselves.)
We all have something we've been trying far too long to fix with our manes - such as frizz, a tedious morning blow-dry routine, or locks that won't hold curls.
Make 2016 the year this all changes: the year you "hack" your mane. To help you do so, we've rounded up our favorite tips and tricks - a range that is guaranteed to cover even the most problematic hair issues. The struggle may be real - but, at least this year, the hair struggle doesn't have to be.
13 Vegetable Sides Anyone Can Make
When cooking dinner, it's easy to neglect side dishes in favor of the main event. Which is where these ridiculously easy vegetable sides come into play; all are made in the slow cooker and are essentially set-it-and-forget-it recipes. Keep reading to learn how to make corn on the cob, mashed potatoes, baked sweet potatoes, and more in this handy appliance.
13 Unscented Lotions That Guarantee Winter Skin Survival
The weather forecast and our beauty habits are one in the same. As the seasons change, so do our daily regimens; especially where skin is concerned. Now that the Winter chill has settled in, chances are your heavy body lotions are clashing with a warm fragrance. Those with sensitive skin are presented with an even bigger challenge since scented lotions tend to pack harmful ingredients that enhance the smell, but can cause irritation. Whether it be a luxe designer product or drugstore favorite, a moisturizing skin-care cream doesn't have to smell sweet. These perfume-free finds for face and body are ideal for every budget and promise to keep your outer layers hydrated through rain, snow and sleet.
7 Things That Can Make Birth Control Pills Fail
To help us separate facts from fiction about birth control pills, our friends at Self put together a list of things that may cause the unexpected to happen.
The Pill is the most commonly used form of birth control in the US. When taken exactly as directed, it's 99.7 percent effective, making it a smart choice for many women.
But the Pill is not magic, so if it's not taken as directed, it's not going to do its job as well.
Some myths floating around out there about what might cause your birth control to fail are just that: myths. But there are a handful of things that could truly interfere with the Pill's level of effectiveness - and could lead to an unplanned pregnancy.
1. Missing a pill or starting a pack late.
"The number one reason birth control pills fail is because women are not taking them daily," Fahimeh Sasan, DO, assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai, tells Self. Specifically, missing a pill is the biggest mistake you can make.
Does missing one pill mean you're definitely going to get pregnant? No. But it does mean that you could get pregnant - especially if it's the first active pill in the pack. "For most pills, if you are in the middle or toward the end of your pack, you should be fine, but if it is the first day of active pills and you forget to restart, this might be a problem," says Nikki B. Zite, MD, program director and professor of obstetrics and gynecology surgery at the University of Tennessee Graduate School of Medicine. "The first week of pills after the placebos are the most important to stop the egg from developing," Zite says, so leaving a gap between the end of one pack and the start of the next one will put you at a higher risk of pregnancy than if you were to miss a pill mid-cycle.
If you miss a single pill other than the first one, take it as soon as you remember, and you should be fine. If you miss more than two pills, "it is likely best to consider yourself not protected." You should not have unprotected sex until you are through that pack, including the placebos.
To help yourself remember, set a daily alarm, or try an app that reminds you. If you still tend to forget, ask your gynecologist about switching to a "set it and forget it" method, like an IUD, Zite suggests.
2. If you have inflammatory bowel disease or other digestive disorders.
Bowel conditions like Crohn's disease and IBD may prevent the body from absorbing any oral medication correctly, including the Pill. "Anything that interferes with the body's ability to absorb the hormones or increases the rate at which they are metabolized (broken down) can decrease the effectiveness of birth control pills," Zite says. Chronic diarrhea can also impede absorption. In fact, the Mayo Clinic says that if you've had serious diarrhea or vomiting for two or more days, you should act as though you've missed a pill. Zite recommends women with chronic bowel issues choose a nonoral method of contraception.
3. Taking certain seizure or migraine medications.
A certain category of epilepsy medications taken to prevent seizures are "liver enzyme-inducing," meaning that they boost the rate at which the liver breaks down hormones. This means any hormonal birth control can be affected, including methods like the patch. Zite warns that some seizure medications - such as Topamax - can also be used for migraines, "so women should make sure that all their providers are aware of their birth control before starting any new medications."
4. Not taking your progestin-only pill at the same time every day.
If you're taking a combination pill (it's the most standard and includes a mix of estrogen and progestin), laboring over exact timing isn't necessary. But progestin-only pills (aka mini-pills) are much more time-sensitive. These are commonly used while breastfeeding or when a woman cannot take estrogen for any other reason. "They work mostly by making cervical mucous unfavorable for sperm. Within three hours, the mucous is able to be penetrated . . . so not much wiggle room there." Planned Parenthood says to use backup for 48 hours after a late or missed mini-pill.
5. Taking certain antibiotics.
Most standard antibiotics, like the ones your doc prescribes for an upper respiratory infection, UTI, or post-wisdom-teeth removal, are not going to affect your birth control, Sasan says. But a few less common types of antibiotics might interact poorly. "For example, rifampicin and rifabutin, which can be used to treat or prevent diseases including tuberculosis and meningitis," Sasan says. To be completely sure, you should always check with your doctor when adding a new prescription medication.
6. Or antiretroviral medications.
If you're taking medication for HIV, the effectiveness of hormonal birth control pills may be compromised. Drugs known to interact are several protease inhibitors (PIs) and non-nucleoside reverse transcriptase inhibitors (NNRTIs), according to the National Institutes of Health. These drug interactions can impact the amount of hormones in the blood, potentially rendering the Pill less effective. They can also increase the risk of other, more dangerous hormone-related effects, like thromboembolism, a sometimes-fatal condition that happens when a blood clot breaks away and clogs a blood vessel elsewhere in the body.
7. Treating mood disorders with St. John's wort.
The herb is most commonly taken for depression and related conditions like anxiety. But it might increase the breakdown of estrogen, according to the National Institutes of Health, making oral contraception less effective. "It's best to avoid St. John's wort and to discuss other herbal supplements with the prescriber or pharmacists," Zite recommends.
- Amy Marturana
Check out more great stories from Self:
Meet the 55 Most Stylish Pets on the Internet
First, there was Kuma, a dog who rocks a new glam hairstyle every day. Then, there were the Pit Bulls in flower crowns.
Since the dawn of time, people have been dressing up their pets. But only since the dawn of Instagram have they been able to share these photos with the rest of the world.
There's a pet out there rocking each and every type of beauty look, from wigs to braids and even flower crowns. It's like dressing up your kid, except pets are much less likely to throw a tantrum.
These 55 pets are undeniably some of the most stylish out there, and because of social media, we all get to appreciate the glory that is a small dog with braided pigtails. Thank you, Internet.
This Dutch French Braided Mohawk Will Make You Look Badass
January is notoriously the busiest month for gym-goers, and if you're committing to better fitness habits this year, then you should do it with style. To help up your workout hair game, we asked celebrity stylist Sarah Potempa to create five easy braided looks that will hold your strands in place in the most eye-catching way. Bobbi Brown makeup artist Kim Soane painted the faces of our fitness blogger models, Chase Lindsay Rosen of Athleisurely and Evann Clingan of her eponymous site, using long-wear, waterproof products. Everything was photographed at the iconic Chelsea Piers, which boasts a bevy of creative sweat-inducing classes. Every day this week, we will be revealing a new look, including this french fishtail ponytail, braided ballerina bun, and twisted chignon.
If you're a runner, then you need a sleek style that will allow you to zip around the track or on the treadmill. Swap your basic ponytail for this dutch french braided mohawk that actually features three plaits! Keep reading to learn how to DIY it.
10-Minute Flat-Abs Boot Camp
This 10-minute workout will make your midsection toned, taut, and strong. With new variations of sit-ups and planks mixed with full-body moves that hit the abs, your core will feel worked by the end. Just press play, and get ready for the burn.
4 To-Die-For-Cocktails From the Golden Globes Afterparty (and How to Make Them Yourself!)
Your exclusive invite to the Golden Globe Awards didn't show up (again) in the mail, but you can sip a cocktail that some of your favorite celebs sampled at The Weinstein Company and Netflix's Golden Globes afterparty. When we had the opportunity to attend, it was like getting into cocktail heaven. Each cocktail was inspired by Lindt EXCELLENCE flavor and has a subtle chocolate element. Ahead, four drinks inspired by the expertly mixed and seriously elegant cocktails, slightly adjusted for making at your own award show celebration.
Image Source: POPSUGAR Photography / Linday Miller
- Additional reporting by Lindsay Miller
30 Must-Try Recipes For Spicy Food Addicts
If you believe that all food is improved with a little (or a lot of) spice, you've come to the right place. From spicy chicken potstickers to one-pan cajun chicken and vegetables, these satisfying recipes offer a kick that will awaken your senses and warm you up. Plus, science says that eating spicy foods may help you live longer, so that's just another excuse to pile on the sriracha. Keep reading for the 30 recipes every spicy food addict must try.
mercredi 13 janvier 2016
How Better Sleep Helps Your Waistline
Diet and exercise have their place, but one secret weapon in your weight-loss arsenal takes a lot less effort: getting enough sleep. Here's how catching those Z's helps shrink your waistline.
- It helps you eat less: Sleep affects levels of the hunger-regulating hormone leptin, which helps your body realize it's full, and ghrelin, which stimulates appetite. Not getting adequate sleep lowers levels of leptin while raising levels of ghrelin, which can cause overeating when you're sleep-deprived. A recent study found that women who didn't sleep enough ate an average of 300 more calories than those who got adequate sleep.
- It reduces belly fat: Anxiety and stress are two major contributors to belly fat; getting enough sleep is one way to beat both.
- It may suppress fat genes: A recent study found that women who slept seven to nine hours a night weighed less than those who were sleep-deprived; researchers believe that those who slept fewer than seven hours a night (or, interestingly, more than nine) were more affected by any genetic predispositions to be overweight or obese.
- It gives you energy: If you've gotten a good night's rest, then you're more likely to have the energy to tackle your workout for the day. And, since exercise helps you sleep, revamping your sleeping habits can be the start of a beneficial cycle.
Mix Jumping Rope With Bodyweight Exercises and Feel the Burn
Burn calories and build metabolism-boosting muscle by mixing cardio bursts into your strength training, and this workout does just that with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don't worry - you won't have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don't have a jump rope? Fake it. Seriously. You might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).
Directions: Perform as many reps of each exercise as you can in one minute - taking breaks as needed. Beginners, start by doing each move for 30 seconds followed by a 30-second rest period. Take a two-minute break between each 10-minute set. Cool down with three to five minutes of stretching.
To learn the details and see images of each exercise, keep scrolling.
Sumo Squat and Punch
- Come into a wide sumo squat; punch to the left then right.
- Return to standing and repeat.
Woodchop
- Begin with arms up to the left, allowing the right foot to pivot as needed.
- Slice arms diagonally across body, pivoting on left foot.
- Switch sides after 30 seconds.
Elbow Plank With Knee Drive
- Start in an elbow plank, and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place right foot back on the ground.
- Alternate sides, bringing your left knee in.
Gate Swing
- Jump your feet wide to the sides with toes pointed outward, bringing hands to knees to increase the stretch of the inner thighs.
- Jump your legs together, crossing your feet.
Up-Down Plank
- Begin in a full plank; lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to full plank.
10 Things to Know Before Your First Yoga Class
When you're new, the scene at a yoga studio can feel intimidating! These 10 insider tips will help you feel more confident, comfortable, and prepared when entering class for the very first time.
- Don't take class on a full stomach: Trying to do yoga right after mealtime will hinder your practice. In order for your body to twist and hop into poses, the stomach can't be digesting something heavy. Yoga teacher Kristin McGee suggests eating an hour before practice, but if you aren't able to and are starving, she suggests having a banana no less than 20 minutes before class.
- Arrive early: Head to the studio at least 10 minutes before the scheduled class in case there's paperwork to fill out or if you want to ask about any introductory discounts for new students. Arriving early also gives you a chance to set up in a prime location and perhaps even connect with the teacher. Be sure to say it's your first time!
- Grab all the props: Make sure the studio offers yoga mats to rent if you haven't bought your own yet. Then, pick up whatever additional props are available. A strap, blanket, and block all offer something a little different to a beginner's practice, but each helps your body get into a deeper version of a pose. Straps and blocks give you a little extra room to twist, while a blanket will make all the seated postures - plus the final relaxation - even more enjoyable.
- There might be chanting: Depending on where you take yoga, there might be some Sanskrit chanting at the start or at the end of class. If you're not comfortable with this, there's no pressure to take part. Simply relax, breathe, and keep an open mind. If you're interested in trying, do your best to keep up with the class, but no one will notice or mind if you mess up a few words.
- No need for socks or gloves: Sticky yoga socks and gloves are marketed for yoga beginners, but there's no need to invest in either of these unnecessary yoga accessories. They provide your body with a false sense of being grounded into your mat, something that a consistent yoga practice will do naturally with time.
- Release the tension: Clenching your fingers, toes, or even your jaw is very common when you're first starting out. The more you let go and release this stress from your body, the easier every pose will feel. Keeping things loose and comfortable will allow for a better experience, and once you've chilled out, you'll find that you're able to hold poses for longer.
- Breath is everything: Pay attention to how shallow your breath is at the beginning of class and if it's deeper and more relaxed at the end of class. When you feel your mind wander, think about lengthening your inhales and exhales. It's the best way to calm down and dive back into your practice with a fresh outlook.
- Child's Pose is always an option: There might be yogis of all levels practicing in class, so if there's a pose you don't understand or aren't ready to try, don't be afraid to take rest in a gentle Child's Pose. This posture is always an option if you lose your connection to your breath during class. It will help you zen out and tune into your body's needs.
- Trust the teacher: Moving at your teacher's pace might be difficult. Regardless of whether it's feeling too fast or too slow, trust their choices for sequencing and do your best to stay on track with the rest of the class. Also know that some teachers will be more hands on than others. If you're not comfortable with touching or adjustments, there's nothing wrong with telling your instructor it isn't working for you.
- Be a beginner: In a few months, you might be taking every yoga push-up (Chaturanga) possible, but let yourself have the opportunity to be a real beginner! Revered in a yoga practice, the idea of a "beginner's mind" means heading to your mat with no preconceived notions about what you can or can't accomplish or poses you can or can't do. Keeping this positive outlook and leaving expectations at the door will result in the best experience possible.
Gwyneth Reveals She Hated Her Sliding Doors Eyebrows
We recently sat down to talk with Gwyneth Paltrow about her 78-piece organic cosmetics collection, but when you get time with GP, you want to talk about much more than just makeup! Gwyneth told us she hated a certain part of filming Sliding Doors - one of our favorites! - and even admitted that her 2002 Oscars look wasn't her best moment. Watch the video above, and let us know your favorite Gwyneth red carpet look in the comments!
On Kirbie: Zara dress
Introducing Your New Favorite Way to Meal Plan With Chicken
Chicken freezer packs are going to be your new favorite meal-planning tool, and here's why: all the ingredients for a chicken dish are added to a bag, which will later get "dumped" into a slow cooker, casserole dish, or pan. This method of meal planning is all the rage on Pinterest and with good reason. It takes maybe 10 minutes to prep a slew of freezer bags full of perfectly seasoned chicken, which can be frozen for up to nine months. It sounds so awesome, right? Here's a simple recipe to get you started!
How to Lose Those Last 5 Pounds
In the beginning of a weight-loss journey, pounds melt away like ice cream on a hot Summer's day. But as you get closer to your goal, it's not unusual to hit a plateau. Here's how to keep those pounds dropping and keep the weight off for good.
Beef Up Your Workouts
If you've been steadily working out and following the same schedule, your body has probably grown accustomed to the routine. Rattle your body's chain a little and kick up the intensity of your workouts to further challenge your muscles. Work out longer or harder, increase the size weights you're lifting, do more reps of strength-training moves and vary the order, or try doing two workouts in one day.
Go For Fiber
Since your metabolism is already working pretty efficiently, eat fibrous foods that take longer to digest so your body has to expend more energy to break them down. Fruits, veggies, whole grains, nuts, and legumes are where it's at, but focus on these foods with the highest amounts of fiber.
Munch On These Foods
Imbalances in your digestive tract have been linked to weight gain. So to restore the balance of bacteria in your gut, take a probiotic supplement or eat yogurt (if you don't eat dairy, choose yogurt made from soy milk or coconut milk that contains active cultures). Lack of calcium as well as vitamin D can also make it harder to lose weight, so be sure to eat dairy products and these calcium-rich fruits and veggies, as well as these foods high in vitamin D. Omega-3s are also vital for a healthy metabolism, so include fish, eggs, walnuts, chia seeds, and flaxseed in your diet, too.
Get Your Zzz's
Not getting adequate sleep (at least six hours) can also decrease leptin, the hormone that makes you feel satiated, while it increases ghrelin, the hunger hormone. Research shows that feeling sluggish the following day causes you to eat an average of 549 extra calories without even realizing it. Lack of sleep also slows down your metabolism, making you burn 20 percent fewer calories a day.
Cut Out the Cocktails
Boozy beverages not only offer your body empty calories, but since your body is working so hard to get rid of toxins, they also inhibit the production of glucose, which is needed for maintaining normal blood sugar levels and in turn slows down your metabolism. Not to mention, getting a little tipsy also clouds your judgment, so you're more likely to say yes to another cosmo and a slice of cheesecake to go with it. Go for water or metabolism-boosting green tea instead.
New to Running? This Interval Workout Is For You
Intervals, intervals, intervals! You keep hearing about how good they are for decreasing belly fat, increasing speed, and breaking through workout plateaus. Yet, you've been happily traveling along at a consistent pace - or maybe just afraid to max out your intensity. If you're ready to tackle intervals but sprinting scares the sports bra off of you, here's an easy workout where pace varies only slightly and never goes faster than 6.5 mph. Feel free to adjust the speed to your needs and have fun!
| Time | Pace (mph) | Calories Burned* |
RPE** |
|---|---|---|---|
| 00:00-5:00 | 4.0 (15 min/mile) | 20 | 1-3 |
| 05:00-6:00 | 5.0 (12 min/mile) | 7 | 4-7 |
| 6:00-8:00 | 5.5 (11 min/mile) | 16 | 8-10 |
| 8:00-9:00 | 5.0 | 7 | 4-7 |
| 9:00-11:00 | 6.0 (10 min/mile) | 18 | 8-10 |
| 11:00-12:00 | 5.0 | 7 | 4-7 |
| 12:00-14:00 | 5.5 | 16 | 8-10 |
| 14:00-15:00 | 5.0 | 7 | 4-7 |
| 15:00-17:00 | 6.5 (9:14 min/mile) | 19 | 8-10 |
| 17:00-18:00 | 5.0 | 7 | 4-7 |
| 18:00-20:00 | 5.5 | 16 | 8-10 |
| 20:00-21:00 | 5.0 | 7 | 4-7 |
| 21:00-23:00 | 6.0 | 18 | 8-10 |
| 23:00-24:00 | 5.0 | 7 | 4-7 |
| 24:00-26:00 | 5.5 | 10 | 8-10 |
| 26:00-31:00 | 4.0 | 20 | 4-7 |
Total calories burned: 202
*Calculations are based on a 130-pound woman.
**RPE = Rate of Perceived Exertion
For a printable version that you can take with you to the gym, click here.
Model With Breast Cancer's Stunning, Raw Photos Reveal "What Cancer Looks Like"
Model Mieko Rye's life was turned upside down when she was diagnosed with Stage 3 breast cancer. But the ordeal has left her feeling more beautiful than ever.
Articles
