Tuesday 23 December 2014

How to Lose Those Last 10 Pounds

Many of our readers have noted that those last 10 pounds are some of the hardest to take off. If you're dealing with a similar predicament, these expert tips offer the advice you need to hit your weight-loss goal — and keep it off for good.

1. Change Up Your Workouts


Keeping things fresh and mixing up a workout is important for so many reasons. Not only does it stop your body from hitting a hard plateau, but you'll also be less likely to get burnt out. Esther Blum says that the same old workouts week after week will only "maintain your fitness levels and make no strength or muscle gains whatsoever." If you want to see changes, you've got to make changes.

2. Manage Your Stress


According to Sports Club/LA trainer and lifestyle coach Julie Barrett, MS, RD, achieving and maintaining a healthy body weight really boils down to one thing: stress management. Julie says that when our bodies are under stress, "our adrenal glands pump out excessive amounts of the stress hormone cortisol, causing an imbalance in our bodies' natural hormonal rhythms." This imbalance reduces your ability to burn fat, hindering your body from reaching that goal weight.

3. Up Your (Healthy) Fat Intake


Just the word "fat" makes some people steer clear, but adding more healthy fats to your diet can help your body shed weight. Julie Barrett, MS, RD, says to eat more fat from organic plant sources like "coconut oil and nuts" and to choose "grass-fed, organic, pasture-raised animal sources." Many sources of healthy fats like avocados, olive oil, salmon, and walnuts offer the added bonus of being high in omega-3 fatty acids, which can help fight inflammation.

4. Build a Support System


Going solo on a weight-loss journey can work for some, but many folks find that building a support system is essential to staying on track. Many of our readers have found that Weight Watchers meetings have helped hold them accountable, and there are plenty of online forums out there where you can grow your healthy network and meet people with similar struggles, goals, and accomplishments to celebrate!

5. Drink More Water


Drinking water before meals helps you eat less and keeps belly bloat in check, but staying hydrated all day long can actually help you burn more calories. One study showed that people who drank eight to 12 glasses of water a day burned more fat than those who only drank four. Always keep your water bottle handy, and fill up whenever you're running low. Not only will proper hydration help with weight loss, but it will also keep you healthier all year long.

6. Cut Out Processed Foods


Cleaning up your diet is essential on any weight-loss journey, but whatever processed foods are still lurking in your diet have got to go! Healthy living guru and dietitian Cynthia Sass, MPH, RD, recommends that "if anything you eat comes in a package, read the ingredient list first. It should read like a recipe you could whip up in your own kitchen." If you haven't been fastidious about reading labels in the past, you might be very surprised at the slew of chemicals and additives that go into even the most common processed foods.



If your gym routine is feeling ineffective and you're not sure how to make the proper changes, group fitness expert Aimee Nicotera says that hiring a personal trainer can make a huge difference. She recognizes that this isn't an easy financial decision for most people, but a good trainer will "meet your individual needs, hold you accountable, and challenge you." Even a handful of sessions with a professional can totally revamp your workout routine and help you reach your goals.

8. Go High Protein, Not Just Low Calorie


If you're having a hard time shedding weight, you might be focusing too much on counting calories and not enough on protein. According to Esther Blum, MS, RD, CDN, CNS, and author of Cavewomen Don't Get Fat, high-protein foods take more work to "digest, metabolize, and use, which means you burn more calories processing them." Esther says that eating adequate protein also ensures that you keep your precious muscle tissue — something that is often lost with a low-calorie diet.

9. Lift (Heavier) Weights


All of the fitness and health experts we reached out to shared one common thread: lift weights, and don't be afraid of heavy weights! Former Canyon Ranch director and group fitness expert Aimee Nicotera says that lifting heavier weights than you're used to might be the "nudge your body needs to change"; she also promises you won't bulk up from this shift.

10. Get on the Sleep Train


Lack of sleep wreaks havoc on your emotional state, but it also affects your physical body big time. Research shows that feeling sluggish the day after a poor night's sleep causes people to eat an average of 549 extra calories without even realizing it. In addition, lack of sleep also slows down your metabolism, making you burn 20 percent fewer calories a day. If you deal with insomnia or have been having a hard time sleeping lately, check out these 25 sleep tips, full of effective solutions.

The original article published - popsugar

Friday 5 December 2014

Best Things To Know Before Go Your First Zumba Class

Stepping into a Latin-dance-inspired Zumba class for the very first time can be overwhelming. Between all the new faces and loud music, the whole scene can be a little unnerving. If you've always wanted to check out the "fitness dance party" for yourself, these eight insider tips will give you a sense of what to expect before heading into this fast-paced workout. This way you can leave your nervous feelings at the door and focus on the fun!



1. You're going to sweat

Committed gym rats will be surprised at the amount of sweat that builds up during class. There's an opportunity to take a quick break between songs or whenever you see fit, so be sure to bring a big bottle of water and a small towel. Trust me: you'll be happy you did.

2. Rock the right shoes

There's no need to invest in a pair of dance sneakers if you're not sure Zumba is right for you, but choose footwear wisely. Traditional running shoes are designed for front-to-back motion, and Zumba is all about the side-to-side movement and pivoting. Check out the bottoms of your sneakers at home, and wear the pair with the thinnest sole and most basic tread pattern — anything with ankle support will be helpful too.

3. Don't stand right up front

Even if you can't wait to get started, don't stand front and center at your very first class. Find a spot in the middle or toward the back. This way, you can get a grasp of the steps and follow people in front. After you attend a few times, try out different locations all around the room to see what you like.

4. Expect a mix of levels

Don't worry about being surrounded by the crew of So You Think You Can Dance. There will be a number of people who attend class regularly, but you'll find a mix of all levels, shapes, and sizes at Zumba. Certain hardcore dancers will be jumping and taking things to the next level with every step, while others will choose to take a break midsong. You're encouraged to do whatever feels right for your body.



5. Identify the regulars

At a huge Zumba class with tons of people, you won't be able to see every single step and motion from the instructor. During the first song, scan the room and look for the folks who seem to be a little more advanced and know what step is up next. This way you'll always have someone to follow if you lose the rhythm or just aren't sure what's going on!

6. The routine changes constantly

In most dance classes, one long routine is taught during the class, but Zumba takes a different approach. Once a new song starts to play, you begin with a clean slate and a whole new set of moves. There's no need to feel frustrated if there's a step you can't master.

7. It's OK to mess up

When class kicks off, teachers will yell, "Just keep moving!" Effort is everything, and no one is praised for their grasp of the choreography or technique. The mission of Zumba is to create an enjoyable workout that suits your needs. As long as you're continuing to move and refusing to give up, you're doing the workout right.

8. Prepare for noise

Folks who prefer a quiet, introspective workout might not find a match with Zumba. The music is pumping, and the instructor eggs on the class to yell, sing, and cheer. Social butterflies who love to get involved with the party should look up their closest Zumba location ASAP.

Source - popsugar