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 31 mai 2018
Every Disney Fan Should Complete This Incredible, Edible Bucket List
If you are planning a vacation to Disney World, the abundance of food options across all four parks can be overwhelming, but rest assured that these 28 foods have been well-researched and reviewed in person so you know everything here is 100 percent worth your money (and the calories). While a few iconic treats have made the list (like the Mickey pretzel and Dole Whip), some are a little more obscure (pork nacho fries, anyone?). Expect this list to be a little sweet, partially covered in gooey cheese, and just a tad bit spiked, for those partaking. No Disney trip is complete without scouting out the best foods!
The Completely Addictive Method For Grilling Burgers
I've grilled many burgers in my day, many of which were decent but none of which were restaurant-quality - that is, until I learned this technique from America's Test Kitchen. It's by far the most foolproof way to grill a burger with a charred exterior and juicy pink interior. The most important factor? Don't buy preground meat. Another little-known tip is to freeze the patties to prevent them from falling apart on the grill. Finally, let the burgers rest for a full five minutes to lock in their juices. Try this method for your next cookout, and prepare for everyone to ask for the secret!
Disneyland Now Has Glittery Pineapple Churros AND You Can Dunk Them in Marshmallow Sauce
Well, it was only a matter of time before Disney combined the power of two of its most delicious treats to produce an unbelievable hybrid: pineapple churros. Covered in sugary crystals that make the snack sparkle in the sun, this churro is basically straight out of a Disney fan's dream. Oh, and did I mention the marshmallow dipping sauce you can purchase for $1? If your mouth is watering, join the club.
You can find this Instagrammable goodie at the churro cart in front of Sleeping Beauty's Castle in Disneyland, conveniently located for the perfect photo op. Fans are already lining up to grab one of their own, and park visitors have revealed that the sugary desserts taste great, with a "light but noticeable pineapple flavor." Um, yum! So, while you're waiting to catch the next plane to Anaheim, read on to see more snaps of the sweet snack in the meantime.
Bring Magic to Your Next Disney Park Day With Some Disneybounding Inspiration
Disneybounding has become very popular over the past few years when going to the Disney Parks. But what is Disneybounding, and how do you make the perfect Disney-inspired outfit? Disneybounding is the art of taking regular clothes you already have in your closet and making an outfit inspired by a character, park icon, attraction, food, or almost anything else that reminds you of Disney.
With so many characters and in-park items, the options are truly limitless when it comes to Disneybounding. There are a few things to keep in mind when Disneybounding. Sometimes simple is better so people know exactly who you are bounding as. Repurposing items in your closet is the easiest way to come up with a unique outfit without spending a lot of money. Your personal style should shine through with your bound.
If you're still needing some inspiration, check out the looks we've gathered for you! There's something for everyone, from modern princesses to vintage-glam Mary Poppins and Bert to street style Mr. Smee.
10 Dump Cake Recipes You Can Practically Bake in Your Sleep
Funny to say and even easier to make: a dump cake. This is the ultimate semi-homemade dessert, and anyone - seriously, anyone - can bake a perfect one with minimal effort. Made by dumping boxed cake mix and fruit into a dish, dump cakes are quite possibly the easiest baking project you'll ever attempt, but no one has to know your secret to such a flavorful and moist cake! You'll soon discover why this fast and easy dessert is so popular after you try any of these 10 crowd-pleasing recipes, from blueberry dump cake to chocolaty banana split dump cake.
'90s Hairstyles That Are Anything but Outdated
Don't call it a throwback. Overplucked eyebrows not withstanding, '90s beauty has a lot of good ideas to offer. Scrunchies (aka hair clouds) don't leave dents in your hair, and crimping can look surprisingly sophisticated.
Inspired by the best parts of the Delia's catalog and the most elevated looks in our old Sassy magazines, we tapped celebrity hairstylist Justine Marjan to create four '90s-inspired hairstyles that are anything but outdated. Justine is one of the go-to hairstylists for A-list clients like Chrissy Teigen, Kerry Washington, and Kim, Khloé, and Kourtney Kardashian, among others. Known for creating modern braids, ponytails, and updos, Justine envisioned new versions of these '90s looks that are easy to re-create right now.
10 Editor-Approved Foundations You Should Try in 2018 (Your Skin Will Look Flawless!)
As beauty editors, we are always on the hunt for the best foundations that will give us perfect, flawless complexions. For 2018, we have rounded up the very best options for all sorts of skin types and tones. They come at a variety of price points, so there's something for every budget. Test our tried-and-true favorites!
This Lipstick Aimed at Fighting Gun Violence Gives a New Meaning to "Statement Lip"
We're barely six months into 2018, and the number of mass shootings that have occurred in the United States this year has reached over 100, according to data from the Gun Violence Archive.
A disheartening number of people have fallen victim to the gun violence epidemic in America, and social justice beauty brand Lipstick Lobby is ready to get you fired up about putting a stop to this issue. The brand just launched an empowering burnt orange lipstick shade called Fired Up ($19) aimed at raising awareness of gun violence. All of the net profits from the sale of the new hue will be donated to The Brady Center, an organization aimed at cutting gun deaths in half by 2025.
Though Fired Up is a true statement color, its campaign is equally powerful. In it, Lipstick Lobby tapped survivors and family members of recent mass shooting victims to wear the bold shade. Each survivor rocks the color along with statements like "never again," "protect kids," and "background checks" painted on their body, proving that the new lipstick is a gorgeous way to make a point.
You can put your money and your makeup bag toward an extremely important cause by picking up Fired Up now. In the meantime, get a glimpse at the stunning campaign images ahead.
These Are the 15 New Hair Products You Need in 2018
If you're looking for ways to up your hair game in 2018 (maybe make it your beauty resolution?), you're going to need the right products. Luckily, this year is going to be packed with new launches to eliminate frizz, give you silky-soft strands, and heal your overprocessed and damaged hair. Whatever your hair goals are, we've found your new go-to, can't-live-without-it product.
We've rounded up the best hair launches from Sephora to the drugstore so you can stay perfectly styled all year long, regardless of your budget. Make 2018 the year you get daily compliments on your mane! Keep reading to shop the life (or hair) changing products.
You Are Better Than a Smoky Eye - So Don't Ask For It Again
After being a makeup artist for over a decade, I can pretty much size you up the minute I see you coming. I can quickly assess you by your outfit, your bag, your hairstyle, and your jewelry and know immediately that you want only a tinted moisturizer. I know that, even when you say you want something more than that, you won't like it.
I know that you use retinol everyday without you telling me. I know that you have botox and fillers. I know that you only wear chapstick on your very chapped lips. When you say "Um yeah, I have an eye cream," with hesitation, I know that you are referring to the free Clinique sample that has been in your drawer for at least a year. I also know that you are compulsively plucking your brows that "just never grow!"
I don't judge. I really don't care what you do at home. Please, I am asking you to just be honest.
I can also tell as soon as you sit in my chair, if you can handle a lot of makeup or not. But without fail at least once a day, a preppy, non-makeup wearing woman will sit down and look me straight in the face and say "I think I would like a smoky eye."
I don't know who came up with this clever term, but if I ever meet him I will punch him in the face.
You don't want a smoky eye. You like the idea of it. You see Kim Kardashian on Pinterest and you fantasize about having this sultry look the next time you are attending a wedding or bar mitzvah. You imagine yourself as a much younger, sexier version of yourself, and you think that at the ripe age of 37 you are now ready to look like that sexy woman on Instagram with fake eyelashes and "contour" and black eyeliner rimming every inch of your eyeball.
Sometimes you have a Naked Palette from Urban Decay so you think you are edgy, but if you were to be honest you would admit you only use the lightest shades in the palette and the darker colors are untouched. You may have watched the tutorials on YouTube on "how to create a smoky eye," so you think you are ready for it.
You're not.
I know it.
You will have to learn the hard way.
"So do you normally wear a lot of eye makeup?" I ask innocently, while I prep your skin. I start with a soft fleshy tone on your lid and then I add a little bit of a darker tone. Never a true smoke color, because I don't want you to cry or run away. You will clutch the hand mirror and ask if you can look. I will let you.
I know. Please stop saying this. I don't even know how to make someone look like a clown. If you hired me to do clown makeup I would have to decline the job. I am not in the clown business. I am simply attempting to do what you requested me to do.
PS. We haven't created any "smoke" yet.
You will clutch your mirror and try to watch what I am doing, as you give me permission to proceed. I will add some dark brown or smoky color in your crease. I add some smudgy black liner and some mascara. You don't even have two layers of fake lashes on yet like a Kardashian. I see that you are clutching your hand mirror and your knuckles are white so I let you take a peek.
You don't. But you also don't look like yourself.
I ask if you would like me to take off some of the makeup and gently remind you that you are nowhere near the amount of makeup featured in the Instagram photo that you showed me when you first sat down. You sheepishly say that you would like to take off some of the liner . . . and maybe some of the dark shadow.
I take off the makeup.
You say "Maybe just do what you think looks best?"
Now we can get along.
I suggest a more realistic "eye look" that will allow you to feel comfortable while still making you look good. I say "Let's create a look that shows off your eye color and makes you look like a better version of yourself." The tension in your shoulders lessens and the grip on the hand mirror relaxes a bit."Yes, let's do that." you say with relief.
Because you are not Kim Kardashian, nor do you want to be. You will not be followed by the flashbulbs of the paparazzi and you will not spend your days taking selfies. You simply want to look like a better version of yourself and a "smoky eye" does not do that for most women.
You will leave with hydrated glowing skin and makeup that makes your blue eyes pop and your cheekbones glow. You are simply a better version of yourself, and you will walk out the door with your head held high and a little bit of a skip in your step.
You are better than a smoky eye. So don't ask for it again.
Did You Ever Notice Princess Diana Was Obsessed With Blue Eyeliner?
Princess Diana was one of the most photographed women in the world, but there's one detail you probably didn't notice: she always wore blue eyeliner. It was her signature look and certainly very of-the-moment in the '80s. Her makeup artist Mary Greenwell, however, was not on board.
She admitted in an interview years later that she was the one who weaned Diana off the colored liner in favor of a more "soft" look. "Blue eyes should never wear blue pencil or shadow - it dulls your eyes," she said. We beg to differ. Even if Diana apparently "loved" the change and was "open minded about trying new looks," the blue eyeliner was such a fun beauty trademark (especially when you consider that being British royalty typically means being more conservative with personal style). At least we have photo evidence of her bold taste!
Here, look back at 15 times Diana stepped out in the blue eyeliner - it might make you want to ditch classic black for good.
People Are Matching Their Glitter Manicures to Their Pets - and It's Adorably Glam!
Back in April, a woman gave her pet turtle a manicure and became my eternal #relationshipgoals. Luckily for my animal-loving heart, 2017 hasn't seen the last of pet manicures.
As the story goes, Cristi Hanzel, a 19 year-old from Littlerock, CA, got her nails done. She then went to Target to get nail caps for her cat, Wednesday ("named after Wednesday Addams since they are both sassy ," she told Buzzfeed). As fate would have it, she found purple caps that were nearly identical to her own fresh new nails.
Hanzel took to Twitter to show off their matching looks and was promptly retweeted by a user who captioned the pic, "How I'm trying to be." Seriously, who taught that cat how to selfie and how do I learn from them? The newfound beauty icons received over 70,000 likes and found themselves in a friendly competition between cat and dog owners over who wears it best.
As Hanzel reminded us, it's very important to stress that normal nail polish is toxic for pets' claws, so be sure to keep your new ColourPop Polish to yourself . Aside from looking fly AF, nail caps are designed to limit the effects of scratching and can be found at pet supply stores .
23 Game of Thrones Braid Tutorials So Good, They'd Make the Khaleesi Jealous
It seems like practically everyone on Game of Thrones has good hair - hell, even Jon Snow and Jaime Lannister have enviable locks. Out of the countless gorgeous hairstyles that make an appearance on the dramatic fantasy show, the most impressive are the braids. So many braids. You don't need a King's Landing handmaiden to achieve the plaited looks from GOT, either; thanks to the many braid aficionados on YouTube, it's easy to learn how to steal Sansa Stark and Daenerys Targaryen's signature looks.
We've rounded up all the best Game of Thrones braid tutorials out there, so you can start looking like the khaleesi you are inside. Which one will you try first?
Check out more GOT braids here!
Could This DIY Herbal Oil Thicken Your Mane and Stop Hair Loss After 1 Use?
This homemade herbal oil sounds too good to be true: it claims to stop hair loss and thicken strands after just one use. We found the recipe on Glowpink, and while there was not much info aside from how to create it and that it guarantees these results after a single treatment, we had to investigate!
First, let's take a look at the recipe:
Ingredients for one application:
1 fresh hibiscus flower
2-3 hibiscus leaves
3 tablespoon coconut oil
2 tablespoon mustard oil
2 tablespoon almond oil
A few curry leaves
1 tablespoon fenugreek seeds
1 medium-size onion
A few tulsi leaves
Process:
Chop the onion.
Take all petals of flower and crush it.
Add leaves and crush them.
Add curry leaves and crush them.
Mix all oils in given quantity in a pan.
Start flame, and add the onion.
Add crushed paste.
When oil starts to boil, add tulsi leaves and fenugreek seeds.
When seeds starts to pop up, turn off the flame.
Let it cool.
Apply this oil to your hair, and wait for at least 30 minutes before washing it off.
To get to the bottom of whether this works or not, we consulted Dr. Rachel Nazarian of Schweiger Dermatology Group via email. She confirmed this treatment does not fix hair loss, and here is why:
"There are many different etiologies for hair loss, and there s absolutely no one-stop cure. This recipe claiming to thicken hair and stop hair loss in one application is absolutely ridiculous. Even the greatest clinically proven treatments take several weeks to slow hair loss or thicken hair. The claim of 'thickening hair' can only be applied to new hair growth, as an old hair follicle can not be truly 'thickened.' The examples of hair-thickening agents that are available now are done with particles that adhere to the hair follicle, giving it the appearance of being thicker. Hair thickening takes a long time and requires you to evaluate the new hair growth.
"Additionally, hair loss happens after the hair follicle has remained in a stagnant point of the cycle for a period of time. Strands in this point of the hair growth cycle will eventually shed. There is no way to avoid this, especially with a one-time application of topical agents. Before you waste your time, and potentially exacerbate the reasons behind your hair loss, get a professional evaluation from your dermatologist. Anything guaranteeing they can stop hair shedding or reverse hair thinning in 30 minutes is bogus!"
The verdict: sure, you can try this at home to hydrate and condition your mane, but don't expect a drastic change aside from shinier strands.
These Disney Villain-Princess Makeup Looks Will Put a Spell on You
It can be painstakingly difficult to decide on only one Halloween costume every year – but one makeup artist discovered a way to save us from having to make that choice.
Kimberly Money is a 19-year-old makeup artist from Los Angeles who previously wowed us with her incredible Zodiac makeup looks. For Halloween this year, she's gracing us with an even cooler makeup idea: being both a Disney princess and a Disney villain at once.
In the six spellbinding looks that she posted on Instagram, Kimberly painted half of her face as a Disney heroine, and half as the character's evil nemesis. The artist used Smashbox Photo Finish Primer ($36) on many of the looks, as well as Kylie Cosmetics Matte Liquid Lipsticks ($17), Inglot AMC Eyeliner Gel ($16), and Kat Von D Shade and Light Contour Palette ($49) to create the various characters.
Both the Disney princesses and villains were done in "full glam" makeup, but the difference between the two sides of the face is dramatic. The villainous side of the faces all include bolder brows, darker lips, and a generous amount eyeliner compared to the princess side.
While Disney princesses aren't known for rocking heavy makeup, Kimberly drew inspiration from each character's iconic outfits to add more color into the character's eye makeup.
The results are truly amazing and make one incredible Halloween costume. Read on to see all the dramatic looks.
Ditch All Those Toxic Ingredients - We Found a Natural Brand Your Skin Will Love
You might be surprised to learn that there are all sorts of toxic chemicals that are legally allowed in many makeup and skincare items in the US. As the awareness of this becomes more prevalent in the beauty industry, more natural and eco-friendly brands are starting to pop up. One of our favorites is Tata Harper. The founder, Harper, was looking for clean skincare products and couldn't find any up to her standards, so she made her own. Now she's a pioneer in the industry. Not only is the line good for your face and the environment, but it's also luxurious and smells delicious. In case you need more convincing, we rounded up a list of our favorites. From acne treatments to cheeks and lip tints, we can't get enough. Keep scrolling to find your new go-to product.
40 Times Oprah Winfrey Proved She Is a Gosh Darn Beauty Icon
We're positively screaming over the fact that television legend and beauty inspiration Oprah Winfrey won the Cecil B. DeMille Lifetime Achievement Award at the 2018 Golden Globe Awards. Often referred to as "The Most Influential Woman in the World," Winfrey has inarguably been a style maven since her namesake daytime talk show debuted 31 years ago.
Her signature look often involves a few go-to products (she's been rocking a bold lip like it's her job since before many of us were born), but she's also keen to switch things up. Case in point is her hair: she sometimes wears her natural curls, but she has also been seen repping a TV host blowout and straight bob with equal grace. No matter her hair or makeup, Oprah is always sure to wear a smile, which completes her gloriously inspirational red carpet looks.
Read on for 40 pictures of Oprah looking like #beautygoals. We promise it will make you happier than finding the keys to a free car under your seat.
Are You Sure You're Doing Squats Correctly?
Love them or loathe them, squats are one of the most effective exercises you can do. It's very important, however, that you do them just right to maximize effectiveness and prevent injury.
Squats are also highly versatile: you can do them anywhere - even while brushing your teeth. Multitask by adding bicep curls and other moves to make them harder.
Here's a primer on how exactly to do the perfect squat.
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
Start with three sets of 10 squats, and then add more reps (12, 15) as you get used to the motion. It's definitely awkward at first, so don't expect to master the squat right away. Focus on your form, and then worry about adding reps.
Test Drive Your Squat With This Video Workout
The Keto Diet Isn't a Trend, and You Shouldn't Treat It Like One
The keto diet is inarguably the most debated diet of 2017; while some dietitians are warning against it, there are countless success stories of massive weight breakthroughs through the use of keto. But regardless of what camp you fall into, we need to debunk something here and now: the keto diet isn't a trend, and it's not a Pinterest diet . . . and it shouldn't be treated as such.
"The ketogenic diet works when no other diet will," clinical nutritionist Dr. Josh Axe, DNM, DC, CNC, told POPSUGAR. And that's because you're (in most cases) drastically changing the macronutrient distribution of your diet and drastically changing the type of fuel your body is receiving (ketones from fat vs. glucose from carbs). This isn't a matter of cutting calories or eating less dessert. "The ketogenic diet is a medical diet breakthrough to overcome any plateaus, whether it be balance blood sugar, stop neurological symptoms, or just lose the last 10 pounds of stubborn belly fat," said Dr. Axe. And that's just it - it's a medical diet.
Thanks to a major surge in interest on Instagram and Pinterest (hello, keto dessert recipes), the diet has taken off. It was the #6 diet search term on all of Google in 2017, and the #keto hashtag on Instagram has over 4 million photos. Search "keto" on Pinterest and you'll be served with hundreds of thousands of recipe ideas, tips, and infographics, with more added by the hour. In that sense, it is trendy, but that in and of itself completely overlooks how serious of a change this diet will be to your health, even if it is a positive change. Trends are frivolous; changes to your body's primary fuel source are more serious.
Trends are frivolous; changes to your body's primary fuel source are more serious.
This diet is specific, purposeful, and meant to treat a problem or symptom, and it should be taken seriously! Do your research. Before you start your diet, consider what your goals are and discuss them with a medical professional - and not just for planning and preparation. When doctors put patients on the keto diet, they're also monitoring blood levels and cholesterol to ensure that the diet is working and not causing any adverse side effects. Just an FYI: you can't get your cholesterol checked online. So make sure, if you're following a trend that impacts your health, do so with medical supervision (this extends beyond the keto diet and applies to any major dietary changes).
Dr. Axe has told POPSUGAR that the goal of the keto diet is not to be a long-term lifestyle change, but rather a breakthrough diet for certain medical conditions and obesity. "When I put my patients on it, it has been for a maximum of three months. I know some people who have been on [the keto diet] and have done it for a year and done well with it. But I don't think people should be on a ketogenic diet fully for more than a year - absolutely not for more than a year."
This diet may be an excellent tool for your symptom treatment or weight-loss breakthrough. That said, there are a few groups of people who should not be on the keto diet, including anyone with liver or gallbladder disease and pregnant women.
Changing how you fuel yourself is serious business, so please treat your diet seriously. While there are beauty trends, travel trends, and restaurant trends, the trends in health tend to have more ramifications - and your safety is most important!
The Lazy Girl's Guide to Getting Strong
Here's something you're going to love: a total-body workout you can do without even having to stand up. That's right, for those days you're feeling a little lazy (it happens to the best of us), we've created an efficient series of exercises you can do in the comfort of your pj's. But before you write this off as easy, try it for yourself. There's a whole lot of burn and bum work, but hey, at least you can skip the gym - just this once!
You'll Never Eat Another Gummy Bear or Marshmallow Again After Hearing What It's Made From
If you look at the ingredients on a package of gummy bears - even organic ones - you'll see expected things like corn or brown rice syrup and sugar. But you'll also see something called gelatin. Seems innocent enough, but its source might surprise you. Gelatin is a yellowish, odorless, and nearly tasteless substance that is made by prolonged boiling of skin, cartilage, and bones from animals. It's made primarily from the stuff meat industries have left over - we're talking about pork skins, horns, and cattle bones. Ugh.
I guess if you're into the philosophy of using the whole animal, you'll be psyched about this. Plus gelatin contains 18 amino acids, so it does offer some nutritional benefits. But if you're vegan, you'll definitely want to skip the chewy candies and your great-aunt's Jell-O mold - it's made with gelatin, too. This animal-derived ingredient can also be found in some vitamins and medications, marshmallows (not Trader Joe's - they're vegan!), cheeses, yogurts, soups, salad dressings, jams and jellies, fruit snacks, and canned hams. If this tidbit of info grosses you out, you'll want to pay closer attention to these products' food labels.
Rock Your Abs: 5-Minute Workout
Work your abs while standing for a functional workout that actually strengthens your core for activities in your life. Plus, you'll create a sleek midsection with these moves that also work your entire body. We've added some weight to this workout, too, to make it even more effective. We suggest a dumbbell between three and eight pounds - yep, you only need one!
Directions: Perform each exercise for 30 seconds, then repeat for a second round.
How to Flush Out Salt Bloat Fast
Sometimes, those fries are calling your name and you can't say no - but the bloated feeling you get from the sodium overload isn't fun. The next time you feel like you've overdone it on the weekend, get rid of the bloat with these tips that flush out salt from your body.
- Drink up: The best way to debloat is to flush out excess salt by refilling that water bottle all day. Add extra help - and taste - by throwing a few fresh ingredients into your water to help get rid of those toxins. Detoxifying additions to water like ginger or lemon slices are delicious and effective at helping you feel your best.
- Eat these foods: Look for foods rich in potassium, since this electrolyte will help your kidneys flush out excess salt. When in doubt, think fresh fruit and veggies, since many have high levels of potassium. Bananas, strawberries, leafy greens, melons, citrus fruits - all of these are great sources of potassium. Here are more foods that are high in potassium; make sure you eat some of these to help get rid of that bloat fast.
- Stay on the move: Even if you don't feel like sweating out that excess salt, making sure you aren't being sedentary will help move things along and make you feel lighter on your feet. Keep your energy up and that excess salt moving out by taking frequent breaks from your couch or desk for a walk or stretch. Just be sure to stay hydrated no matter how long your workout.
Yoga Poses to Relieve Gas (So Effective, You'll Want to Be Alone)
You've done the deed. Eaten something you shouldn't have, or too much of everything, and not enough of what you should be eating, and now you're suffering. Get relief from your bloated belly with these yoga poses. Do a few of your faves, or if you're really hurting, follow the entire 12-pose sequence.
I Drink This Tea Before Bed to Help Me Digest and Debloat
I'm a lover of all things salt, grease, and carbs and as you can probably guess, my not-so-guilty diet is also the main cause of my bloating - but I have a solution for that. Several nights a week, I whip up a simple ginger-peppermint tea (recipe here) about an hour after dinner and a couple hours before bed. Since both ingredients are fantastic digestive aids, I find this the perfect combination to help me wake up with a flat tummy. Plus, the soothing peppermint pairs nicely with my evening joint.
I find this tea to be especially helpful for feeling less bloated and heavy after a hefty meal. Again, I wait at least an hour after eating to avoid feeling even more full. It also doesn't hurt that ginger adds a nice, warm flavor kick and helps cleanse the body of built-up free radicals, too. Keep in mind that just because I love this tea doesn't mean it's guaranteed to be effective for you, but I do suggest giving it a shot!
What Does a Serving Size Look Like?
Since we're living in the age of enormous super-sized portions, bottomless this, and all-you-can-eat that, we've really lost sight of what an actual serving size is. And for those of us trying to lose or maintain our weight, we know we need to tone down our portion sizes, but what does that look like on our plate? These visual reminders should help.
| Food | One Serving Equals . . . |
|---|---|
| Breads, pasta, cereal, cooked grain, etc. |
|
| Fruits |
|
| Veggies |
|
| Meat, chicken, or fish |
|
| Dairy |
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| Nuts |
|
After Trying Nearly Everything, This Is the Diet That Helped Me Lose 30 Pounds
I was always athletic growing up, and even after I left graduate school and started working full-time, I maintained a pretty fit physique. But 2016 was a rough year for me, to say the least, and all the trauma and stress I experienced caught up to me. Before I knew it, I had gained more than 30 pounds, and I was suddenly living a life in which I didn't recognize myself in the mirror.
Before
For me, this weight gain wasn't about the number on the scale. I just felt awful. I would wake up every morning feeling extremely lethargic, and I barely got through the day without feeling like I needed a sugar or caffeine boost to help me feel like I was engaged with my surroundings. Overall, I didn't feel like myself anymore, and I hated the feeling of being so unhealthy.
The first time I went vegan was in 2011, after I saw the documentary Forks Over Knives, but I didn't maintain the diet for more than a year. I remembered all the positive benefits that came along with it, and when I thought about all the ethical and environmental implications, I decided to try the diet again. This time, though, I decided to go plant-based vegan, which means my diet would consist of whole foods, and I wouldn't eat things like white flour, sugar, and packaged foods, even if they were vegan.
Here are the ways veganism helped me break free from my bad habits, build a new life for myself, and lose 30 pounds.
I Learned More About Food Than I Ever Knew Before
You can't successfully change your diet without really learning about what you're eating every day. I already knew the basics of good nutrition, like how much protein, carbs, and fats I needed to consume each day, and the importance of eating fresh greens. But I was stuck in a pattern of thinking that things like packaged granola and protein bars were healthy foods, so I would eat them in large quantities. Plus, I would still eat all the packaged junk food, totally convinced it was OK because it was labeled vegan.
I wanted to do veganism the right way this time, so I read a lot and researched the subject, and I discovered just how effective the plant-based diet could be. I gave up things like oil, sugar, and flour, and I significantly cut down on packaged snacks, no matter how "healthy" they seemed. I learned how to cook all my own meals. I developed a much more in-depth, intimate relationship with food, and I learned how to listen to my body when it was trying to tell me when it was full or hungry. This helped me control my portion sizes and make smarter choices with my food.
I Was Able to (Finally) Stay Consistent With My Diet
After I initially decided to lose weight, I tried just about everything: the Paleo diet, juice cleanses, saltwater flushes, counting my macros, and even carb cycling. None of it worked, because all of these were just trendy diets or fads that were hard to sustain in the long run. What I love about being plant-based vegan is that it's a lifestyle, not a diet. This made it extremely easy to follow, and I never felt like I was deprived or missing something major.
After
I Inadvertently Ate Fewer Calories
It's ironic when you think about it. As soon as I stopped counting calories and macros was the second I started losing weight. By adopting a plant-based diet, I was naturally eating fewer calories, and that's because a lot of meat and dairy are calorically rich foods. I found I could eat the same amount of, if not more, whole grains, beans, soy, and vegetables and fruits, and I still would be in calorie deficit. This allowed me to really enjoy the food I was eating without worrying about whether it would put on any extra pounds.
I Had More Energy to Work Out
One of my favorite benefits of going vegan is how much more energy I have every single morning. I never wake up feeling tired or sluggish, which makes it that much easier to get to the gym and crush my workouts - and actually have fun doing it. Because I had all this extra energy, I was ready to change up my workouts. Last year I started strengthening more. I used to do two sessions a week, but I started working with a trainer and eventually worked up to six strength-training sessions each week. Additionally, I upped my cardio to three to four times a week. This helped speed up my weight-loss process a lot.
Another positive side effect of eating plant-based is having a lot less inflammation in the body. I was recovering from workouts faster, any minor injuries I had healed quicker, and even though I was working out a lot, I continued to feel energetic and strong. Before I knew it, I was gaining muscle and shedding fat faster than I ever had before - even when I was doing CrossFit six times a week and eating a strict Paleo diet!
I Had a Clearer Mind and Fewer Mood Swings
The cleaner I ate, the clearer my mind was. My menstrual health also improved drastically. After suffering from PMDD for years, my symptoms gradually disappeared with each passing month because I was no longer putting additional hormones into my body from the animal products I used to eat. Now I rarely suffer from cramps or mood swings, and my period is such a breeze to deal with.
This surprisingly had a huge impact on my weight loss. I was able to work out when I was PMSing and on my period, and simply having a clear mind made it easier to make smart decisions throughout the day. I never expected a plant-based diet to affect my life so positively, and now I wonder why I didn't try it sooner.
If You're Running and Aren't Losing Weight, Try This
You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with incorporating foods that fight fat into your diet, here are some ways to burn that pooch away while you are out on a run.
Switch Up Your Pace
Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery. Here's a list of interval workouts for you to try:
- 45-minute fat-burning treadmill workout
- 300-calorie-burning walking-jogging workout
- 30-minute pyramid intervals
- Swimming interval workout
- 45-minute walk-run-sprint workout
- 45-minute elliptical interval workout
Go a Little Longer
Unfortunately you can't spot treat when it comes to weight loss, which is one reason solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
High Knees
You're working hard to diminish your overall body weight, which will slim down your belly so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees (like in this cardio workout you can do in your living room). Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
Try This Killer Treadmill Move
Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!
Meet the Powerhouse Leafy Green That Puts Kale and Spinach to Shame
When we saw Jamie Oliver say that "the sorrel leaf is making a comeback," our first reaction was, "wait, what?"
Sorrel, also known as spinach dock, is quite similar to spinach in appearance, and similarly chock-full of nutrients. Just one cup of this dark, leafy green (30 calories) contains about 3 grams of protein, 4 grams of fiber, 106 percent of your daily vitamins A and C, 17 percent iron (so much energy!), over 500 milligrams of potassium (more than a banana), 10 percent of your vitamin B6, and 34 percent of your daily magnesium. Here are some reasons you should be adding this green into your repertoire.
- It outshines similar greens in terms of nutrients. Compared to spinach, it's significantly higher in fiber, protein, potassium, vitamin A, calcium, iron, B6, vitamin C (by nearly nine times), and magnesium (by nearly six times). Compared to kale, it's also got higher nutrient values, with even fewer calories and carbohydrates.
- You'll eat your way to feeling better. The high levels of magnesium and B6 are anxiety relieving, and can reduce stress. The massive levels of potassium make spinach dock a great remedy for cramped muscles, while iron provides energy and vitamins A and C help with immunity.
- It doesn't taste like leaves. If you want to try green juice but don't like the "leafy" taste, it's time to try sorrel. It has a tangy, tart flavor - some describe it as lemony or like a sour green apple - and it tastes nothing like kale or spinach. Try it in a green juice, a smoothie, or a fresh salad with fruit.
12 Incredible Nike Products You Didn't Know You Could Find on Amazon
Treating yourself to a few new workout items may be all the motivation you need to book that next sweat session. If you're a fan of Nike, you know these popular performance items don't always come cheap. We went on a mission to find some of the brand's best deals on Amazon and rounded up a list of everything you could ever ask for. From comfortable windbreakers to running sneakers, prepare to want these hot picks!
Do This Relaxing Yoga Sequence in Bed, Then Drift Off to Sleep
Yoga is a natural way to settle your mind and ease muscular tension, both of which inspire a more restful night's sleep. So leave your mat rolled up in your yoga bag and hop in bed instead! Follow this 11-pose sequence from start to finish, or pick and choose the poses your body needs.
Be sure to move pillows and bulky comforters out of the way so you have a flat, safe, and comfy surface to stretch on. Then in the morning when you open your eyes refreshed and full of energy, repeat this sequence before hopping out of bed to warm up your muscles and gently wake up your mind.
How to Diminish Cellulite While Giving Your Self-Confidence a Boost
Just about all women have it, and whether genetics has blessed you with a little more than you'd like, cellulite is just one of those things we have to embrace. What causes that dimply, orange-peel-looking flesh? It happens when fat cells push up against our skin and the fibrous tissue that connects our skin to our muscle pulls down, and we're left with that signature bumpy skin. Although you can't get rid of cellulite completely, here are some simple things you can do to reduce its appearance.
If You Only Have 30 Minutes to Work Out, Follow This Formula From Jillian Michaels
You're busy; you don't have all day to spend at the gym, but you want to get in a good workout and you want to feel accomplished after you've wiped off the sweat. So what are you supposed to do if you only have 30 minutes to spare? Jillian Michaels, celebrity trainer and creator of the comprehensive app My Fitness by Jillian Michaels, is here to save the day.
We asked Jillian what the better choice is when you're short on time - cardio or strength training? Instead of choosing one or the other, Jillian told POPSUGAR you should do "resistance training that is done in circuits combined with HIIT intervals so you get little rest between exercises."
Here's the example Jillian gave us: "30 seconds of push-ups to 30 seconds of weighted squats to 30-second mountain climbers." You can choose any number of movements that you love doing and string them together for a killer workout, like burpees, shoulder presses, box jumps, or triceps dips. If you don't know where to start, here are a few workouts for you to choose from. They're under 30 minutes, and each of them alternate between strength-training exercises and cardio moves.
This Macro-Counting Formula For Weight Loss Is the Tool We've Been Missing
We recently learned all about the power of counting macronutrients and why it's so much more efficient (and healthy!) for your body than simply focusing on a calorie count. By focusing on carbohydrates, protein, and fat, you can better optimize your diet for your physical and personal needs, whether you're boosting your metabolism, cutting fat, or building muscle.
Many of us want to know what it takes to lose weight, right? What's the optimal diet for weight loss and fat cutting? What does that day look like? Our macro-counting expert, wellness coach Carrie McMahon, breaks it down for us and shows that slight adjustments can make huge differences in weight."[Counting macronutrients] is a concept that is fairly new to most women," said Carrie. And just like LISS workouts, macro counting has "existed in the bodybuilding world for years, but it can be applied to real, everyday life."
Counting macronutrients can be tricky, but there are tools to help you stay on track (and do the math). Here's what you need to get started:
The Tools
- A meal tracker. Figuring out all these numbers can be super tough (and mentally exhausting). To focus more on your diet and how you're feeling, Carrie suggests the My Macros+ Tracker ($3).
- Your optimal caloric intake. Find your number with a calorie calculator online (many of them are free, including this one from FreeDiet that Carrie suggested).
- Carrie tells us to take the total amount of calories you need to consume for maintenance, and reduce that by about 10 to 20 percent, depending on goals. That will be your caloric target for the day. Example: if your maintenance number is 2,000 calories, your target will be somewhere from 1,600 to 1,800.
- Don't try to make huge cuts to your calories as it can have an adverse effect. "I never like to make huge jumps to cut calories." she said. She suggests slowly cutting calories, little by little, to see how your body reacts. "There's no point in cutting off a huge chunk, feeling like crap and rebounding, when in fact you may only need to cut slightly to see weight-loss results."
The Formula
Once you have your total caloric intake, it's time to break it up into macros - how many grams of fat, carbohydrates, and protein do you need each day?
Carrie's formula for weight-loss macro planning, or "cutting": 20 percent fat, 45 percent carbohydrate, 35 percent protein split. These percentages stay the same, but the calorie breakdown below will be different from yours based on your weight, height, age, and level of activity (how much you work out). Make sure you apply the 20-45-35 breakdown to your own numbers, as calculated via the FreeDiet calorie calculator.
Here's how you calculate macros: use the target number of calories, and plug it into these formulas. Let's say your target is 1,400 calories - this is how that number looks plugged into the equations.
- (.20) x 1,400 = 280 kcal / 9 (since there are 9 calories in every gram fat) = 31 grams of fat per day
- (.35) x 1,400 = 490 kcal / 4 (4 calories per gram of protein) = about 123 grams of protein per day
- (.45) x 1,400 = 630 kcal / 4 (4 calories per gram of carbohydrates) = about 158 grams of carbohydrates per day
Example total macro targets for the day: 31 grams of fat, 123 grams of protein, 158 grams of carbohydrates. That's a low fat, very high protein diet.
The Meals
This is how Carrie breaks up meals: breakfast, lunch, and dinner include all three macros (carbs, protein, and fat). There are two snacks built into the day: the first snack (between breakfast and lunch) is just protein and fat (no carbs), and the second snack (between lunch and dinner) is carbs and protein (no fat).
What does that looks in terms of foods? Use this guide to get a glimpse into what your days will look like (and think of this as a shopping list!). Keep in mind, you'll need to track all your foods in your app, in order to reach your target numbers. After a while, it'll start to feel like second nature and you'll have a much better idea of what your meals will look like on a day-to-day basis.
Good Carbohydrate Sources:
- Oatmeal, oat bran
- Sweet potato
- Brown rice
- All veggies
- All fruits
- Whole-wheat breads, wraps, pitas
- Cereals
Good Protein Sources:
- Chicken, lean beef, fish
- Egg whites
- Cottage cheese, strained Greek yogurt
- Protein powder (Carrie says you can make protein pancakes, stir it into oatmeal or Greek yogurt!)
- Tofu, tempeh
- Beans (be aware that they're also high in carbs)
Good Fat Sources:
- All nuts and nut butters
- Avocado
- Seeds
- Egg yolks
- Oils
- Cheeses
- Dark chocolate
What you choose to eat is up to you - there's no elimination with counting macros, it's just about being aware of your distribution and knowing if you're getting enough of the right kind of calories. It'll take some work to get the hang of it, but in Carrie's words, "the results are life changing."
From Soups to Smoothies: 19 Recipes For Kale
Even though kale might be one of the healthiest veggies around - it's packed with vitamins, minerals, and cancer-fighting phytonutrients - it's also incredibly versatile. It's great in soups, smoothies, and almost everything in between. Here are 19 ways to prepare this hearty, healthy green.
Is the SWEAT App With Kayla Itsines Worth $20 a Month? Here's How to Decide
It's no secret that Kayla Itsines has the ability to transform women's bodies. The BBG (Bikini Body Guide) program exploded in the fitness world and catapulted Itsines into international stardom (and Instagram fame). The PDF guides have been out for years, so when the SWEAT app launched (it encompasses BBG in addition to other workout programs), many fans were wondering if it was worth the extra monthly fee. And, you can work out with Kayla Itsines LIVE at POPSUGAR's Play/Ground event in NYC on June 9 and 10! Get your tickets here.
So is it worth it? You decide! Though we're fans of the app and have our own opinions, we wanted to break down some things to consider if you're thinking of making the investment yourself. Let's get into it!
The Price
It's $20 a month, $55 for three months (a little over $18 per month that way), or $120 for a year (a 50 percent savings). While it may seem steep at first, Kayla once broke it down this way: it's like one Starbucks drink a week (or only twice a month if you get the year package).
If you have fitness expenses already and no extra budget to tack on another $10-$20 each month, this is something to consider. However, if your out-of-pocket costs right now are relatively low (and you can sacrifice a latte a week to make this work), then the app might be well worth it, especially for all the benefits. Let's get into those.
The Workouts
There are four workout programs on the SWEAT app, including two from Kayla: BBG, BBG stronger, Body and Mind yoga with Sjana Elise, and SELF postpregnancy with Kelsey Wells.
This means you can choose from bodyweight (no equipment) workouts, strength workouts with machines and heavy weights, yoga, or a specific postpartum program. Each program incorporates LISS cardio to complement the strengthening workouts.
You can start over whenever or jump ahead to a certain week, but the programs are 12 weeks long, meaning you'll have a comprehensive fitness and nutrition plan that you can customize to your own schedule for three months.
The Nutrition
Speaking of that nutrition plan . . . from blueberry and lemon breakfast quinoa to a passionfruit and mango mousse afternoon snack, every meal is programmed out for you in the plan and complete with ingredients, instructions, grocery lists, and estimated prep times. Most recipes are marked as "easy" with a rare few venturing into "moderate" difficulty. Each recipe has photos, so you can get a feel for what your meal might look like.
You can choose regular, pescetarian, vegetarian, or "other" (ovo-vegetarian, lacto-vegetarian, and vegan are some other options). The program consists of five meals a day: breakfast, lunch, and dinner, plus a morning and afternoon snack.
The Interface and Experience
On the app itself, you can log your resistance training, cardio minutes, and recovery (hooray for foam rolling!) all while using guided videos and instructions. You can even log how many ounces of water you're drinking to keep on top of your hydration!
The app sets daily goals, which you can access on one page, in addition to giving you a calendar view to monitor your steps, workouts, cardio (which can be walking!), recovery, and nutrition from a weekly or monthly perspective. There's also a place to take and share progress photos, as well as an education section to learn more about resistance training, macronutrients, food intolerances, and more.
Arguably one of the coolest features of SWEAT (if you have an Apple Watch) is that it links with your Apple Watch, allowing you to seamlessly track your steps, do a workout or foam roll session (it shows you what to do - with video! - right on your wrist), log LISS or HIIT, and track progress without your phone.
Final Thoughts
The SWEAT app has pretty much anything you could ask for in a fitness and nutrition app - and then some! Yes, there's a cost involved, so it's up to you to decide if the $5 per week is worth it, but hopefully this gives you some insight as to what those dollars will get you in terms of health benefits and convenience. Our suggestion? Try the seven-day free trial and see for yourself!
These Naked Yoga Photos Are Gorgeous and Totally #SFW
Doing yoga can help make you feel clear, calm, and stripped of any negativity, anxiety, or insecurities. And to get you deeper into feeling pure and blissful, you might find practicing without clothes on can help you reach new levels of clarity, openness, and joy. Or you might think it's totally crazy and would rather find inspiration seeing other people do it. Here's a gallery of gorgeous yogis doing yoga in nothing but their skin. Don't worry! They've strategically placed their limbs and the camera so you won't see anything that might make you blush.
The Weight-Loss Tips Missing From Your Evening Routine
While losing weight isn't something that happens overnight, doing some prep work the night before can make all the difference when you step on the scale. If slimming down and becoming healthier are two goals at the top of your priority list, here are four must dos to make part of your weeknight routine.
This Is the Nutrition Program That Helped Haley Drop 30 Pounds in 3 Months
Usually when people are on a weight-loss journey, they change up their workouts and their diet, but Haley only did one of the two. She kept up her normal workout schedule, but she completely altered her diet, thanks to Renaissance Periodization. Within just three months, she lost around 30 pounds. Read on for her full story.
POPSUGAR: When did you start your weight-loss journey? What made you decide to?
Haley Hurst: I initially started my weight-loss journey in August 2016. I had been doing CrossFit for about two months at that time and was eager to take all the steps to get better. Of course the next obvious step was transforming my diet. I bought a nutrition plan, and after about eight weeks, I went from 155 pounds to 140 pounds. I slowly transitioned back into my old eating habits, still CrossFitting but still eating all things junk. On Dec. 8, I showed up to an athlete check-in for a local CrossFit competition, where each athlete had to weigh in before starting. I stepped on the scale, and my heart sank! 170+ pounds stared back at me. That number was plastered on the leaderboard the entire weekend for the whole world to see. I was absolutely mortified.
Shortly after this, Renaissance Periodization (RP) posted a transformation contest. All that was required for the contest was before-and-after pictures all done through email for no one to see except me and someone on the other end of the computer. Why not? That's when I started moving forward - and never looked back.
PS: What was your starting weight?
"I love feeling beautiful, strong, and healthy. It's hard not to be motivated when every product of this lifestyle is positive."
HH: I started at 171 pounds.
PS: How much weight have you lost so far?
HH: As of April, I had lost just under 30 pounds and have easily maintained that weight since, weighing between 141 to 144 pounds on average.
PS: How did you do it? Did you follow a specific diet?
HH: RP has templates, as well as one-on-one coaching options. I bought the fat-loss templates the previous year but hadn't used them. On Jan. 1, 2018, I finally decided to just do it and stop making excuses.
PS: Did you do a specific workout type or schedule?
HH: I've been doing CrossFit since June 2016. I work out five to six days per week doing standard CrossFit class workouts. These classes are usually comprised of a strength portion and a metabolic conditioning portion. However, during my transformation, I didn't change my workout regimen whatsoever. The only changes I made were purely nutrition based.
PS: What are some nonscale victories you've experienced?
"My biggest advice is to find your 'why' and make that your focus."
HH: Positive physical change is so gratifying. It's particularly gratifying for someone who is incredibly self-conscious. Feeling good in my own skin, smiling when I look in the mirror, having confidence in myself, and finally feeling comfortable putting on any clothes in my closet are all huge victories.
More "tangible" victories have been in the gym. Last year, one of my coaches told me the only way I'd get a strict pull-up or a handstand push-up was to either get stronger or lose weight. RP helped me do both, and it's very evident in my gymnastics abilities. I can now do multiple sets of two strict pull-ups, sets of double-digit butterfly pull-ups, and sets of double-digit handstand push-ups (even during workouts). People that know me know just how big of a hurdle this has been for me, and I am beyond proud of how far I've come.
PS: How do you stay motivated?
HH: Results easily produce motivation. Prior to seeing results is when staying motivated is a little more difficult. This started for me with a nonnegotiable commitment. Three weeks passed before I saw my first full pound go away on the scale; however, I could see and feel the physical changes that the scale wasn't showing me. Since starting this new lifestyle, I've rid myself of almost all of my GI [gastrointestinal] issues, have found how to be social without relying on food, and have exponentially more energy as a baseline. What was very difficult at the beginning has now become second nature. I love feeling beautiful, strong, and healthy. It's hard not to be motivated when every product of this lifestyle is positive.
PS: What does a typical day of eating look like for you?
HH: People ask me all the time for recipes and tricks that have helped me along the way, but I am the worst person to ask for this kind of advice. I have the palate of a toddler and turn my nose up to foods that most adults have in their regular diets. Most people need variety, but I am very picky and love routine. I eat chicken, green beans, pancakes, peanut butter, cauliflower mashed potatoes, oatmeal, Luna bars, almonds, and protein shakes every single day (and often more than once a day). I don't eat these few things because it's all I'm allowed to eat, but instead because it's what I really, really like and look forward to.
PS: Any advice or tips for people on their own journey?
"Cheat treats were planned rather than happened upon. This kept me from ever feeling guilty for getting off track."
HH: My biggest advice is to find your "why" and make that your focus. What worked best for me this go around versus the first time I tried to change my diet was the initial commitment. I started this process without an end goal in mind in terms of time frame or goal weight. I never wanted to be finished. Instead I started this process knowing that this was going to be a "forever" commitment to becoming healthier and stronger. I was prepared for the work required to tear down all my old, unhealthy habits in order to build a new foundation.
I set myself up for success by not putting myself in situations that would make this harder than it already was. The pantry and fridge were rid of all candy and junk. Dining out and social events centered around food simply weren't an option at the beginning. I prepped food for the entire week on Sundays and packed enough food for the entire day in a lunchbox so that availability couldn't possibly be an excuse. I set firm rules from the very beginning and I called these my "hard nos." Cheat treats were planned rather than happened upon. This kept me from ever feeling guilty for getting off track. All of these things together made the cold turkey transition much easier. After about a month of being incredibly strict, I started to notice I didn't really have to think much about this stuff anymore. It started to become so easy to stick to my plan. I wasn't craving the bad stuff as much. I was able to go to social events without cheating or bingeing. I saw my new foundation forming and that only snowballed my motivation. My "why" was becoming my reality.
PS: Anything else you want to share?
HH: Find someone you can lean on when the struggle gets real. Having all my close friends on the same track as me was definitely a game changer. If you don't have people in your boat, then maybe one-on-one coaching is the route for you. Accountability is a big factor if self-motivation doesn't come naturally.
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