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.
dimanche 7 février 2016
The Ultimate Lingerie Buying Guide
There's no shortage of pretty lingerie on the racks at this time of year, and many men like to treat the ladies in their lives to something special for Christmas. We know lots of guys have got it sorted; they know what size their woman wears, her favorite brands, and the colors and shapes that will fit and flatter her. But there are still a few clueless boyfriends, husbands, and partners out there who just don't know where to start. It's our aim to make sure no woman unwraps a tacky red lace and satin set, peekaboo bra, or side-tie thong unless she wants to. So step forward and take note of our handy guide to buying the right lingerie for a very lucky lady.
1. Find Out Her Size
You probably know your partner's dress size, which is a good start. But bra size is a whole other ball game. Firstly, let us be clear about this, if you don't know exactly what size you need, you really shouldn't buy a bra. There is nothing worse than a badly fitted bra, and guessing someone's size is almost impossible unless you're a trained fitter. One size does not fit all, and dress size often isn't much of an indication of bra size. If you don't know the right size, consider buying a negligee or camisole instead, where a perfect fit isn't as vital. Finding out the size is as simple as checking the label on two or three of your lady's favorite bras (check more than one just in case she's between sizes). Bra sizes have two components, and you'll need to remember both to get the right bra ("She's about a C cup" isn't enough). The number relates to the measurement around the body and rib cage directly under the bust and is required for a supportive fit. The letter relates to volume of the bust itself and the size of the cup in relation to the band. Thus the D in a 32D is very different from the D in a 38D!
2. Know Her Preference
We'll assume, if you're buying a woman underwear, that you've probably seen her wearing it at some point. Try to remember as much as you can about her preferences. Does she always wear black or prefer lighter colors or bright shades? Are her panties full briefs or shorts, or does she prefer a thong? Are her bras pretty and lacy or a little more modern and unusual? There's nothing to stop you buying her something different, but don't stray too far from her basic preferences. A woman who wears practical white cotton every day is unlikely to enjoy wearing a red satin strapless bra and matching thong . . . but perhaps she'd love a pretty lilac-colored set with a lace trim?
3. If in Doubt, Think Sophisticated
Unless you know that your lady enjoys playing dress-up, it's safest to steer clear of anything novelty. Sometimes silly is fun, but only if you're 100 percent sure your girl will get on board. It's much safer to err on the side of caution and look for sophisticated luxury, not cheap fun. Avoid anything with too many colors or too much fussy detail or anything that is overtly sexual (crotchless panties, half-cup bras, latex, and so on) unless you can be absolutely sure it's what your woman loves.
4. Pick the Right Shop
Department stores and big retailers offer the most choice and variation and often have good in-house ranges (like Rosie Huntington-Whiteley's M&S collection or Debenhams' many Designers at Debenhams offerings). If you want plenty of advice, head to a specialist retailer like Rigby & Peller or Agent Provocateur where trained staff will be on hand to help you find what you're looking for. Online, the big player is Figleaves, but most retailers have a surprisingly large lingerie offering online; ASOS is a favorite of ours. Its own brand range boasts some great bralets and nonwired styles for smaller busts, and it also stocks plenty of fuller bust lines too.
5. Pick Brands That Work For Her Shape
The average size offering for a mainstream lingerie line is S-XL and around 30A-38D (with some variation above and below - some size ranges are as small as 32B-36D). If you're looking for something in that kind of range, you should have plenty of choice by just walking into a lingerie shop or department. If you've checked the label and found that you need something in a different size, options may be slightly more limited, so look at the labels for indications of the brands she likes.
For DD+ cup sizes, try Freya, Curvy Kate, Miss Mandalay, Fantasie, Affinitas, Panache, and Pour Moi, for a start. There are also some styles from M&S, Myla, Mimi Holliday, Agent Provocateur, and Elle Macpherson Intimates in larger cup sizes. Lingerie shops like Boux Avenue offer some styles, while Bravissimo specializes only in fuller-bust brands.
On the other end of the scale, if you're shopping for a small-busted woman (AA or A cup) or one with a narrow back (30 inches or below), you may struggle to find much on offer that isn't designed for teenagers, so ask assistants for guidance where you can, or try websites like Little Women or The Little Bra Company. When shopping on larger retailers' websites, the "shop by size" tool is your friend!
6. Work Out How Much You Want to Spend
Lingerie prices vary wildly from brand to brand. You can get sets from as little as $15, but expect to pay around $38-$53 for a midrange bra and about $23 for the matching panties. Fuller-bust brands can be a little more expensive. Luxury brands easily go into the hundreds. As it's Christmas, you probably want to splash out on something a bit special, so look for brands like Simone Perele and Chantal Thomass for luxury French lingerie. Myla and Agent Provocateur are two big players for high-end sexy styles, and we also really rate Aubade, Elle Macpherson Intimates, Huit, Passionata, Mimi Holliday, and Stella McCartney for treats.
7. Consider Something a Bit Unusual
If your loved one is willing to try something a bit different, look beyond the high street for some more directional designs. For something edgy and contemporary, Marlies Dekkers teams simple shapes with strapping detail for a sexy, sporty look. British label Made by Niki is also a great find for a girl who's after something modern and unusual, while Aussie label Hopeless puts a very chic (but still NSFW) spin on bondage. For fans of the vintage look, there are lots of beautiful brands that create looks inspired by the past. Try Kiss Me Deadly and What Katie Did to start off. Quirky girls will love the handmade treasures at Buttress and Snatch.
8. Play It Safe If You're Unsure
If you're unsure on exact size, that doesn't mean you can't buy something lingerie-related. As we've said, bras are probably not an option, but there are alternatives. Camisoles, negliges, robes, and luxury pajamas all invoke the same feeling of glamour and luxury, and most styles are versatile enough that being one size out won't matter too much (it goes without saying that if you're in doubt, buy the smaller size and keep the receipt). If you have lots to spend, try Jenny Packham's incredible intimates range or Carine Gilson's beautiful vintage-inspired styles. On a tighter budget, Rosie for M&S, Somerset by Temperley, and Boux Avenue get our vote.
9. Remember, You're Shopping For Her, Not For You
If all goes to plan, you'll both get something out of this purchase. She'll feel and look fabulous, and you'll get to see her wearing something special that you chose. But remember her comfort and confidence are the key. If you buy something she hates just because you'd like to see her body in it, she'll probably wear it once, then hide it in the bottom of her wardrobe. By showing you know her well enough to pick out something that both suits her style and looks fabulous on her, you'll get double the brownie points, and you'll probably see her in it far more often!
10. Keep the Receipt
Even if you're 100 percent sure you've got it right, keep the receipt just in case. Make sure you pay attention to the brand's returns policy, as they can be a bit funny about lingerie. Panties are often nonrefundable for hygiene reasons, so think twice before spending a fortune on something you're not sure about. The distance selling policy helps when buying online, so this is sometimes safer than going to a store. If in doubt, you could buy a gift voucher instead. It might not feel as romantic, but you can help by making it an experience - wrap the voucher in a luxurious box with tissue, some rose petals, and a bottle of Champagne or perfume (perfect if the brand has its own scent, like Agent Provocateur), and explain that her taste is highly superior to yours, and she should be able to choose her own gift!
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Healthy Gear We're Loving This Month
Whether you're proudly sticking to your healthy New Year's resolutions or you could use a nudge in that direction, new gear works wonders when it comes to inspiration. Check out the gear, classes, and snacks we're loving for February; maybe they'll motivate you too.
Our Favorite Designers Are Giving Us a Sneak Peek at Fall '16 Right Now
We're not fortune tellers, but we can already tell you what Fall '16 looks like. Our favorite designers are offering up a glimpse at their latest collections with a sketch - or even a photograph - before the looks even hit the runways. In this lineup, we spy easy layers, bold prints, and a pink palette from the likes of Rebecca Minkoff, Marissa Webb, Marchesa, and more. Take a look inside and become the trend expert before Fashion Week even begins.
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Lose Weight With This Secret Weapon - Chewing!
Unless you've had a recent toothache, you probably don't give the act of chewing a second thought. Yet the nagging desire to lose a few unwanted pounds is on most of our minds most of the time. Americans spend about $20 billion on weight loss per year - but a small study conducted by the School of Public Health at Harbin Medical University in China and published by the American Journal of Clinical Nutrition points to a surprisingly effective - and totally free - tool for weight loss. It's so obvious, it's almost ridiculous that no one's been giving it the attention it deserves. Chewing: it's a dieter's new BFF.
Here's the skinny from the study: researchers asked 30 men (16 lean and 14 obese) to fast for 12 hours and then gave both groups identical meals. The obese men ate their portions faster and chewed less than the lean men. But here's where it gets really interesting. The researchers then asked the men to eat the same test meal twice. During the first round, they were instructed to chew their food 15 times. During the second round, they were asked to chew their food 40 times. Drumroll, please: "Regardless of status, the subjects ingested 11.9 percent less after 40 chews than after 15 chews."
Here are two ways we suggest you use this bit of data to improve your eating habits.
Slow Down
If you tend to wolf down your food, slow down! Helpful tips include putting your fork down or taking small sips of water between bites, turning off the television and putting on some favorite tunes to make mealtime more special, having an interesting conversation with a dining partner, and actually taking a real lunch break at the office rather than gorging over your laptop. It takes about 20 minutes for your mind to register that your stomach is full - so eating more slowly helps decrease this lag time. Another untapped tactic for extending mealtime is to serve yourself a two-course dinner at home just as you would be served at a restaurant: soup or salad first, then the main meal.
Chew More
If you want to consume about 12 percent fewer calories, aim to chew your food 40 times before swallowing. The surefire way to do this: count. You won't have to do this forever - we swear! - just long enough to retrain your brain. If you find 40 chews a little, well, distasteful - remind yourself that digestion actually starts in the mouth. (Who knew saliva actually contains digestive enzymes?) When you really use those chompers to properly break down food particles into even smaller food particles, you release even more nutrients that are absorbed more easily by your body. Plus, mindful eating really allows you to taste your food and appreciate its flavor profile at a higher level. Sounds like a win-win to us!
32 Real Couples Who Gave Up Their Engagement Rings For Tattoos
When Behati Prinsloo first revealed her engagement tattoo - three small dots that run vertically down her ring finger - we were surprised. She admitted to setting aside her diamond in order to get inked with husband Adam Levine, and frankly, we don't know many girls who'd ditch jewelry for a love tat.
But after careful consideration and a bit of research, we realized that the idea behind getting an engagement tattoo is actually pretty sweet. It symbolizes the permanence of the bond between husband and wife, and it's a trend that wasn't just started by Adam and Behati. In fact, we've rounded up 32 real-couple tattoos that take the place of - and even sometimes complement - engagement rings.
Some designs are small and simple; some are bold and reflect some sort of secret message. But one thing's for sure - all of the tattoos here are beautiful and illustrate the strong, unwavering sort of love we'd take over a shining accessory any day. Keep reading to see them all.
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Parents Who Post: What Was Shared vs. What Really Happened
50 Bite-Size Apps Perfect For Super Bowl 50
Fact: the best part of the Super Bowl is the food. Even if you care about #sports, it's hard to concentrate on the game when there are buffalo chicken meatballs, bacon-wrapped shrimp, and mini mac 'n' cheese bites sitting right in front of you. We've rounded up the 50 best finger foods for Super Bowl 50 to make any game-day party easy and ridiculously good. Pass the homemade pizza rolls, please!
The 1 Recipe You Should Make This Super Bowl, According to Giada de Laurentiis
Giada de Laurentiis shared her favorite Super Bowl recipe with her Twitter followers today, and trust us, you're going to want to make it. The Food Network star's spicy tequila-lime chicken wings are packed with fresh lime juice, smoky harissa, and hot sauce - they're the perfect game-day food for anyone who loves spicy food, but you can always adjust the level of spiciness to your taste. "And guess what? You can taste the tequlia," she says. Watch Giada break down a step-by-step preparation of the wings.
First step… pick your poison! #GiadaEats #SB50Eats http://pic.twitter.com/scuSQF9SYW
- Giada De Laurentiis (@GDeLaurentiis) February 5, 2016
1/2 cup tequila, lime zest, 2 tbsp juice, 1/4 tsp salt, 1 tbsp agave + harissa… marinate for 2-4 hours! #GiadaEats http://pic.twitter.com/84dE9a4pSa
- Giada De Laurentiis (@GDeLaurentiis) February 5, 2016
Going in the oven! 450 for 25 min #GiadaEats #SB50Eats http://pic.twitter.com/vOqobNI0iz
- Giada De Laurentiis (@GDeLaurentiis) February 5, 2016
My trick to get em crispy… finish under the broiler! #GiadaEats #SB50Eats http://pic.twitter.com/0DLIFG88kA
- Giada De Laurentiis (@GDeLaurentiis) February 5, 2016
Can't forget about the sauce…. reduce for 5-7 min #GiadaEats #SB50Eats http://pic.twitter.com/hatvyJaOug
- Giada De Laurentiis (@GDeLaurentiis) February 5, 2016
Golden brown!! #GiadaEats #SB50Eats #SB50 http://pic.twitter.com/zbBtD8TkA8
- Giada De Laurentiis (@GDeLaurentiis) February 5, 2016
Time to taste test… #GiadaEats #SB50Eats http://pic.twitter.com/MVKOw5CiyD
- Giada De Laurentiis (@GDeLaurentiis) February 5, 2016
Get Your Guac On: The Chipotle E. Coli Outbreak Is Officially Over
The Chipotle E. coli crisis that led to store closures, a criminal investigation, and countless afflicted customers is officially over, per a final update from the Centers For Disease Control and Prevention. While the CDC was unable to identify which food item was the source, it did find the two outbreaks to be over.
Chipotle E. coli outbreak investigation closed. Investigation unable to ID contaminated food. https://t.co/XUBDqu3lCO
- CDC (@CDCgov) February 1, 2016
This is welcome news for many customers who had been avoiding the franchise altogether and those who were still going and just hoping nothing bad happened. Naturally, people on Twitter were pretty excited.
@AP http://pic.twitter.com/g0XLW1omqn
- Michael B. Julian (@DJELZEE) February 1, 2016
@AP http://pic.twitter.com/Kt12cYopJS
- Perfect Enigma (@Sir_Riddick) February 1, 2016
All Chipotle locations will still briefly close on Feb. 8 to allow for company-wide meetings on food safety and future protocol.
We're having a national employee meeting on 2/8 to discuss recent and future food safety changes. All US locations will be closed until 3pm.
- Chipotle (@ChipotleTweets) January 15, 2016
The Best New Grocery Store Snacks of 2016
You're probably not going to try every new snack you see in the grocery store this year, so we did it for you. In 2016, you'll see more pickle-flavored, quinoa, and kale snacks than ever before, so you need to know what to skip and what to pick up. This is your comprehensive list of all things worthy, from crunchy ranch chickpeas to dill pickle cashews.
You're About to Do a Double Take at Penelope Cruz in Strapless Sparkles
Penelope Cruz loves Versace - and we love her for it. The actress has been jetting around Europe for special apperances, many of which are to promote her new movie Zoolander 2. And we're detecting a pattern among her sartorial choices: the woman loves her Versace. She wore a custom gold Versace gown to a London premiere, and also selected a sparkling, strapless gown by the brand for a Madrid screening.
Saturday's Goya Awards in Madid brought more Penelope in Versace awesomeness. She wore another custom gown, this one strapless in black silk with a Swarovski cyrstal-embellished neckline. Penelope finished the look with Versace shoes and clutch. One person who seemed to adore the elegant gown was Penelope's husband Javier Bardem, who smiled his way down the red carpet by her side as the duo headed into the ceremony.
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Why Winston Is the Best Part of New Girl
New Girl has undergone a series of transitions over the past few seasons — after the Nick and Jess era, it's now the Schmidt and Cece era. Not to mention how Jess herself has gone MIA thanks to star Zooey Deschanel's pregnancy, but that's OK, because it's giving the other characters time to shine. We've always loved Nick Miller, but this season more than ever, we've been appreciating Winston, who is pretty much the best character on New Girl now. He's weird, he's charming, he's sensitive, and he loves his cat, Ferguson. To salute Winston, we're celebrating all the reasons Winston Bishop has become the best character on the Fox sitcom . . . and obviously, saluting Ferguson goes without saying.
The NFL's "Super Bowl Babies" Commercial Proves That Winning Cities Have More Sex
Yes, grown-ups often have sex when they're happy about something. Something like a promotion at work, a sunny day, or, say, their favorite team winning the Super Bowl. Emotions run high during the big game, so it's natural for that enthusiasm to spill over to the bedroom, but we bet you never thought about what happens nine months later, did you? Well, the NFL is thinking about it, and it's got what must be the cutest Super Bowl commercial to celebrate it!
"Super Bowl Babies Choir" is a parody of Seal's "Kiss From a Rose" that is scheduled to run at the end of the third quarter of Sunday's game. The ad features babies, kids, and adults (not to mention a cameo by Seal himself!) clad in the NFL jerseys of the team that is responsible for their birth nine months after their Super Bowl victories. The first group of babies to appear on the screen are New York Giants fans, all born nine months after the team's 2008 win.
The adorable tots croon, "What makes the Super Bowl so super? A day we adore. It is a day, so super, it's why we were born."
Cue the babies, now adults, who were born after the Dallas Cowboys's 1993 and 1994 back-to-back victories and hear, "And in the end, When our team won, Mom and Dad looked at each other, One thing led to another that night."
"We wanted to do something that stuck with the theme that also captured the excitement of the game," NFL chief marketing officer Dawn Hudson told ESPN, alluding to the league's "Football Is Family" campaign.
Yup, they certainly did capture the excitement of the night, in a way that we never thought about before! Watch the entire video above and sing along with the lyrics below. We'll be keeping our eyes on Colorado and North Carolina for a baby boom in about nine months!
"Super Bowl Babies" Lyrics
Ba dada da da da da da da, bada da
What makes the Super Bowl so super? A day we adore.
It is a day, so super, it's why we were born.
And in the end
When our team won
Mom and Dad looked at each other
One thing led to another that night
[We're all] Babies,
It all happened on the night that a Super Bowl was played, ooh
That's why we're here singing this sweet serenade
And now Super Bowl Fifty is here
There's so much reason for cheer tonight
Ever since we were in diapers, we've watched every game
Cheering so loud. We goo-goo'd. We ga-ga'd. We waaaaah'd
[babies crying]
Baby! We were all just little twinkles, twinkling in our daddy's eye
Til that Super Bowl Sunday night
And when at last
Nine months have passed
They welcome to the world, us newborn baby boys and girls
[We're all] Babies,
It all happened on the night that a Super Bowl was played, ooh
A day when history and our families were made
And now Super Bowl Fifty is here
So much reason for cheer tonight
We're all Super Bowl Babies, oh yeah
We're all Super Bowl Babies, oh yeah
When there were no more jalapeno-chili-bacon chicken wings
Mommy and dad, they cuddled. Canoodled. All night. Baby.
On that night our moms and dads were so filled with desire
[filled with desire]
Here we stand, a baby choir.
[We're all] Babies,
It all happened on the night that a Super Bowl was played, ooh
That's why we're here singing this sweet serenade
And now Super Bowl Fifty is here
So much reason for cheer tonight
Ba dada da da da da da da, bada da Ba dada da da da da da da, bada da
And now Super Bowl Fifty is here
So much reason for cheer tonight
I Can't Believe It's Actually Butter: Burger King's Burger Falls Flat
Image Source: POPSUGAR Photography / Erin Cullum
The first thing I said when I saw that Burger King released an extralong burger smothered in butter sauce was "gross," followed by, "I'll be right back." I was intrigued because Jack in the Box's butter burger came to mind, and I was hoping BK would deliver the same herby, oozy butter sauce that was so tasty I was embarrassed about how much I liked it. I mean, Burger King's looks kind of good, right?
Image Source: Burger King
Well, here's what it actually looks like:
Image Source: POPSUGAR Photography / Erin Cullum
Image Source: POPSUGAR Photography / Erin Cullum
And the one thing it's missing? BUTTER. If you're going to eat the 710-calorie grease bomb, you want to taste it, and the supposedly butter-slathered patties just tasted like your average Burger King burger (which I'm not going to pretend I didn't enjoy). But if I'm promised a butter burger, that's what I want, and the butter "sauce" is almost impossible to detect. Note: the layer of white sauce you see on Burger King's official photo is mayo, and there's no mayo on this one, so don't be fooled. Keep this in mind when your craving for a butter burger strikes (no shame) and you're trying to decide between Burger King and Jack in the Box.
This Is the Coolest Way For Women With Bangs to Get In on the Rainbow Hair Trend
Hot on the heels of checkerboard hair and underlights is the next trend in colorful coifs: rainbow bangs. It's as simple as it sounds - just upgrade your fringe with a bit of technicolor flair!
It might not be as clever as, say, fine-art hair, but we love this look for its versatility. If you're nervous about taking the plunge into permanent dye, try enhancing your natural strands with a quick dab of temporary color. Take it to the next level by bleaching and dyeing the very tips of your bangs for a vibrant accent (hey, if you're not a fan, you could always trim off the hues). Or commit to full-on unicorn fringe. Rainbow bangs are what you make of them! Read on to see some of the coolest dye jobs on Instagram.
Are Your Thighs Burning? They Are Now
Don't have time to hit the yoga studio for a full class? Hop on your mat for a quick thigh-strengthening yoga sequence that's sure to bring on the burn. Flow through these nine postures on the right side, and then repeat on the left.
samedi 6 février 2016
Kourtney Kardashian Has the Cutest Children — and We Have the Proof!
Are Your Thighs Burning? They Are Now
Don't have time to hit the yoga studio for a full class? Hop on your mat for a quick thigh-strengthening yoga sequence that's sure to bring on the burn. Flow through these nine postures on the right side, and then repeat on the left.
58 Healthy Chocolate Recipes You'll Fall Head Over Heels in Love For
Chocolate doesn't have to be a guilty pleasure. In fact, it can be downright good for you! This Valentine's Day, enjoy the decadence without guilt; check out these recipes that will satisfy chocolate cravings without the added calories.
- Additional reporting by Brinton Parker
38 Healthy Party Appetizers to Celebrate the Super Bowl
The Super Bowl is the perfect excuse for socializing with snacks. Chips and dip are often the high-calorie usual, but these 38 recipes are low in calories and full of flavor. From vegan bites to protein-packed dips, these appetizers make it easy to create a satisfying menu minus the guilt. With a few simple swaps - like opting to bake (not fry) - you're sure to be the most appreciated party host!
Don't Commit These Post-Workout Mistakes
It takes a lot of time and energy to get a workout in, especially if you have a busy schedule. Don't make these post-workout mistakes that may undo the good you've done - or worse, result in illness or injury.
This Challenge Will Give You a Better Butt in Just 30 Days
Give your backside some attention and try our four-week squat challenge! Learn the specifics on each style of squat included in this circuit, then put your knowledge to practice with this plan. You can also download and print the PDF version of the challenge, too. Be sure to hang it on your fridge to inspire you to work it!
Sweat and Strengthen! 45-Minute Printable Cardio-and-Toning Workout
Yes! You can get a solid full-body workout done in under an hour. This efficient 45-minute sweat session starts with a push of cardio and finishes with strength training, focused on ab and arm work.
Click here for an image-free printable of this workout to keep on hand at the gym!
Find out What 100 Calories of Your Fave Super Bowl Snacks Looks Like
Don't have the willpower to snack solely on kale chips during the Super Bowl? Why should you? It's one day out of the year where you can get together with friends and celebrate by downing insane amounts of chili and cornbread. Then there's also cheesy nachos and artichoke dip glaring at you from the coffee table, so don't even try to resist. Moderation will be the key to keeping you on your healthy path this Sunday, so as long as you arm yourself with this calorie info, you'll be able to have your pizza, and eat it, too.
| Super Bowl Snack | Amount | Calories |
|---|---|---|
| Buttered microwave popcorn | 1/3 bag | 94 |
| Rold Gold Tiny Twists pretzels | 1 oz. (about 20) | 110 |
| Salted peanuts | 17 | 99 |
| Spinach, Artichoke, and Parmesan Dip | 2 tbsp. | 100 |
| Pita chips | 8 | 104 |
| White corn chips | 8 | 94 |
| Guacamole | 4 tbsp. | 100 |
| Salsa | 20 tbsp. | 100 |
| Wheat Thins | 11 | 96 |
| Triscuits | 5 | 100 |
| Cheddar cheese | 1 oz. cube or slice | 110 |
| Baby carrots | 25 | 100 |
| Hummus | 3 tbsp. | 105 |
| Spicy buffalo wings | 1 | 70 |
| Blue cheese dipping sauce | 1 oz. | 107 |
| Beef and bean chili | 1/2 cup | 115 |
| Cheese pizza | 2/5 slice | 109 |
| Pepperoni pizza | 2/5 slice | 119 |
| Budweiser | 8 oz. | 96 |
| Bud Light | 11 oz | 110 |
7 (EASY!) Ways to Change Your Body Without Starving Yourself
Getting in shape while keeping our sanity can be hard. Luckily, our friends at YourTango tell us how to look better while still enjoying ourselves.
Image Source: POPSUGAR Photography / Ericka McConnell
You can have your cake and eat it too.
Have you ever looked at someone in great shape and thought, "they look amazing, but I couldn't, I love to eat." I know I have. And I've heard many times from clients, "I want to look better, but I just love food too much."
Somewhere along the line we subscribe to the idea that looking and feeling good about our bodies means we must be deprived.
Now just to clarify, yes, you do need to be in a caloric deficit to lose body fat. And there will be hunger associated with a caloric deficit. But hunger and starvation are two different animals.
Changing your body in a positive way to boost your self esteem doesn't mean that a temporary deficit (as they should always be temporary) is the only way to go.
There are plenty of ways to change your physique for the better without feeling like you can't be trusted at a buffet table:
1. Be CONSISTENT with a sufficient amount of food to nurture your metabolism.
Unfortunately body change can seem complicated with things like hormones, dieting history, genetics, stress and lifestyle choices all playing a part in our current metabolic state. Metabolic rate is dynamic, and the human body has an amazing ability to adapt.
Studies show that metabolism can be slowed due to long-term low calorie diets, creating a hormonal environment that is not conducive to fat loss. Furthermore, the longer you are in an extreme caloric deficit the higher risk you are of rebounding and putting on more fat in the long-term.
How can you take the first step in preventing that? Become aware of your daily intake, then strive for consistency so that your body can adapt. If that amount is adequate for your size and activity level, you will feel, perform and look better.
Start by recording your food intake in one of many easy-to-use apps or keep a food journal. Remember to consider a sufficient amount of macronutrients (protein, carbohydrates, and fats), not just the overall caloric intake. Refer to a qualified professional to guide your macronutrient goals.
2. Don't eliminate ANYTHING.
I'm sure you've heard something like, 'no white bread' or 'baked goods are bad' and logically it makes sense to avoid things that are nutritionally lacking. But realistically, a diet that eliminates your favorite foods, or even worse, an entire food group, is a set-up for failure - and potentially harmful effects to your health.
For example, fats contribute to a number of important processes in our body, like proper function of our nerves and brain, so a low- or no-fat diet can have a negative impact.
Beyond the health risks, trying to permanently avoid foods that you love will only enhance your longing for them and make it more likely you over-consume other foods to avoid what you want. And every time you overeat it's only human to feel like you should restrict to compensate. The faster you get off the restrict to over-consume cycle the better.
Choosing more real food eliminates deficiencies in vitamins you probably aren't getting out of the processed stuff in your freezer. Prioritize nutrient-dense whole foods, but keep a little fun stuff to take the edge off.
If 80 percent of your diet is whole/minimally processed food and 20 percent is food that keeps you from feeling deprived, you're way more likely to be consistent. Choose whole foods and don't fear exposure to the foods you used to believe were off limits. You will encounter cake again, so learn how to have a few bites and move on with your life.
3. Use resistance training regularly.
Weight training can transform your physique. And I'm not talking about two pound dumbbells as you walk the treadmill. Heavy barbells and dumbbells used during compound movements, like squats and deadlifts, will change the way you look.
Get strong not only for the mental satisfaction of uncovering your potential, but for the sake of your metabolism and your bones. As we age we lose muscle, so we must be preventative by at least maintaining if not putting on more lean mass. Bonus to enhancing your unique shape, the more muscle on your frame the more calories you burn at rest.
4. Discover your favorite protein and fiber sources and make them the star of your meals.
Digesting food requires energy. Protein requires the most energy to digest. They are made up of amino acids, which contribute to the development and repair of lean tissue. If more muscle can boost our metabolism and protein is key in building muscle, then it's pretty clear to see why protein is so dang sexy. Protein also has a high satiety factor so you feel fuller longer, as does fiber.
Fiber is a nutrition celebrity that just isn't glamorous enough to talk about. Really, there are too many benefits to list. Technically we can't digest fiber and that's why it's so important for healthy elimination.
When you are putting together a meal, frame it around the protein source and something fibrous. You'll feel full much longer and be fueling your body for peak performance.
5. Implement only ONE habit at a time.
Slow and steady wins the race. Although that's not so inspirational, what's more attractive: quick change that's temporary, or slow change that lasts?
Psychologically it's difficult to change many habits at once. So pick one thing that is low resistance can compound into high impact over time, and dominate it.
If you feel adding in two days of weight training is easier than tracking your food, then do that. Just don't try to do everything all at once. The shortcut to maintainable change is realizing there's no shortcut.
Now you never have to start all over again looking for the next shortcut.
6. Satisfy your emotions.
Eating is often used as a coping device for emotional turbulence or stress, but an emotional need can't be satisfied by anything other than an emotional solution.
Address your energy state first, instead of suppressing it with caloric distraction. Journaling is an easy starting step to uncovering and conquering what's happening on a deeper level when you want to just reach for the treats.
If you struggle with discipline around food or going to the gym, you may actually just be fearful of something new and what risks or sacrifices come with it. Sometimes when we are standing in our own way, we just aren't aware of our deeper fears of success or loss.
Your subconscious mind may be keeping you safe in the patterns it's already familiar with. But you have the power to change as soon as you accept responsibility and take the first step.
7. Elevate your perspective.
You don't need to scroll long to see that body obsession is rampant in our culture. Reminding yourself of your core values, your divine purpose on this planet, and your own unique traits will keep you from getting sucked into the destructive self-comparison game. When you're in control of YOUR views, you will more readily understand that you are enough.
Focus on the things you love about yourself and the amazing things your body can do. You can love the skin you're in while taking action to be better. The shift in perspective and de-stress over your appearance can actually do wonders for the way you look and feel.
Be aware and intentional about how you speak to, view, and care for yourself. Treat yourself like someone you really love. Unfollow anything or anyone that makes you feel less than you are.
A friend once told me, if you want to change what you see, just stand somewhere else while you look. Change your perspective to see more of what's wonderful, and you will attract and view more good in you.
Damn You, Delicious Pizza, For Making It So Hard to Lose Weight!
Hot, gooey, greasy, cheesy, addictively delicious pizza. Why?! Why do you taste so damn good?! You call to me at all hours of the day and make it impossible to stop at just one slice. If pizza is the reason you're having a tough time losing weight, these Instagram pics will sound all too true.
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