2. Make exercise non-negotiable. Everyday, we all make and attend work meetings and appointments with wedding vendors. Why not treat your daily exercise “meeting” the same way? Make some form of exercise a non-negotiable part of the day. Consider taking a brief walk at lunchtime, swapping a ride in the elevator for a trip up the stairs or enlisting a fellow bride in your workouts. Find a way to make exercise fun and you will keep the momentum. While completing your daily cardio, listen to your favorite music, read your new bridal magazine, or watch an enjoyable TV show or movie—you will be amazed at how much longer you can stay on the treadmill when your favorite program is on! Also, consider what type of exercises you are committing to and consider what types of exercise you most enjoy.
While meat packs a lot of protein in one shot, getting your protein only from animal sources could actually speed muscle loss, according to a 2012 review by the International Osteoporosis Foundation Nutrition Working Group. Why? Meats, as well as grains like wheat and corn, are acid-producing foods that stunt muscle-protein synthesis. The good news: Fruits and vegetables are alkalizing and can help offset some of the muscle-robbing effects of meaty, starchy meals. "Plus, there are a lot of delicious vegetarian sources of protein," says Dr. Gerbstadt. "Try experimenting with tofu, lentils, or beans. They taste great and tend to be lower in calories." When you opt for animal protein, avoid high-fat sources such as regular ground beef, bacon, whole milk, or full-fat cheese.
First, let’s acknowledge the dress. Strapless dresses make up a huge percent of the wedding dresses you’ll be presented with during your search. You will have to try them on in sizes that are nearly double the number that you normally wear (and even then they still fit too small), and most of the time they invent fat. (I didn’t even know you could be worried about armpit fat until I went strapless dress shopping.) This. Is. Not. Your. Fault. I promise that you will regret it if you try and squeeze your body into a dress made for someone else. So find an outfit that makes you feel awesome and works on your body, not on some unrealistic ideal.
When it came to starting a wedding diet, I procastinated. Hard. In fact, a month before the big day I went on a work trip to Morocco and Paris where I ate all of the bread, butter, and chocolate my appetite desired (as one does). Which is all part of the how I found myself muffin-topping over the sides of my strapless Reem Acra gown (pictured, top left) at my last fitting, just two weeks before I was supposed to walk down the aisle.
Cutting refined carbs instead of fats should be part of your plan, says Johns Hopkins. According to their research, a low-carb diet leads to higher-quality fat loss that preserves lean muscle mass, as opposed to a low-fat diet. Target the refined carbs found in processed foods, breads and white pasta, and go instead for whole grains and vegetables, both starchy and nonstarchy.
If you’re cutting carbs or limiting your whole grain intake to a single slice of toast in the morning, you could be doing yourself a disservice when it comes to weight loss. Research conducted on members of the Israeli police force found that eating carbs in the evening actually increased weight loss and body fat loss, and consuming whole grains throughout the day can help you fight the bloating and sluggish digestion that often become an issue around menopause. Make healthy carbs a staple in your home by adding the best overnight oats recipes to your routine.
Once your eating is on point, training becomes the catalyst for change. “Abs are made in the kitchen” has been beat to death, but it doesn’t mean you can overlook training. Your training is the spark and the reason for your body to shift into a fat-burning machine. Diets are great, but some of the weight lost will be muscle tissue. You need to give your body a reason to burn fat while holding onto all that hard-earned muscle you built. Here are a few specifics to keep in mind when building an effective fat-burning, muscle-building program.
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
Great question. We almost always get our grass-fed bones from the farmer’s market. We traveled around the country living out of an RV for the past year, and have been able to find great pastured beef bones at farmer’s markets just about everywhere we go. To make it easier, though, when you find a good source, stock up on the marrow bones and freeze them for later.
Lower Metabolism: There are a couple of things that happen to your metabolism after the age of 40. First, your basal metabolic rate (BMR) decreases and, second, you expend less total energy (TEE) during exercise. Some experts suggest metabolism can decrease by about 5% for every decade after 40, which means you need about 60-100 fewer calories every 10 years. If you sit more, eat more, exercise less and deal with more stress throughout that decade, you'll probably need even fewer calories than that. Add that to the fact that you burn fewer calories during exercise and you've got yourself an equation for weight gain.
One thing that I have experienced and is also generally accepted is the benefit of good sleep. Or more the negative effect of not sleeping enough. Growth hormone is primarily released during sleep (deep if I remember correctly). Not sleeping enough or too light (due to stress) means less or no hormone is released. So even if you do everything right, but not sleep enough, you will still have problems with losing weight (or gaining muscle)
If you're dehydrated, it can be hard to tell if you're hungry or just thirsty. If you're craving a mid-day snack, have a glass of water and wait a few minutes before reassessing how hungry you really are. Water also helps food move through your digestive system, lessening feelings of bloating. It's a good idea to keep a water bottle with you throughout the day. Add in cucumber slices or fresh fruit to infuse flavor.
While an occasional treat at a holiday or birthday is fine, cut down on sweets and drink soft drinks. Have snacks such as fresh fruit, hummus with cut-up vegetables, a scant handful of nuts or plain yogurt with a drizzle of honey instead. To avoid temptation, try not to indulge a spouse or pre-teen kid that likes to have junk food on hand. They'll benefit from the healthier food choices too.
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
A great post Robyn. I am not getting married but feel this is relevant to me. Being in recovery from anorexia, I am working with my dietitian to gain weight and vary the range of foods I eat. The messages society and media send out to people about weight loss, exercise and diet are so destructive…they drill in silly ideas and spread out fear, anxiety and most of all confusion. Everything everything around me is telling me the complete opposite to what my eating disorder dietitian is constantly reminding me of. Weight gain is bloody hard and society pressures just make it even harder.
Fiber is a type of carbohydrate that your body can't digest, and it helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing, and subsequent reductions in the amount of calories eaten for the rest of the day. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner! https://www.youtube.com/watch?v=ie0POIJ8VgI
Homemade Bone broth is one of the most powerful superfoods on the planet, especially if you’re over 40. You make bone broth by simmering the bones of a pasture-raised animal for 10 – 24 hours in a slow-cooker, or 24-48 hours for beef. This low, slow cooking draws out the collagen, marrow, and other healing elements from the bones, including amino acids, minerals, glycine, and gelatin—which helps heal the gut and reduce inflammation.
A little action between the sheets can mean a lot less weight on the scale. Not only is sex a great stress reliever, helping to lower the amount of belly fat-storage hormone cortisol in your bloodstream, but the results of a study published in Breast Cancer Research suggest that even moderate weight loss can help postmenopausal woman achieve a more favorable hormonal balance, making it easier to get in the mood. Fortunately, kicking the foods that kill your sex drive off your menu will have your libido soaring in no time.
A 2014 study found that the type of fat we consume might make all the difference. Participants in the study were asked to eat 750 extra calories every day for seven weeks. Those having excess calories from saturated fats had activated cells that promoted fat storage in the belly and increased insulin resistance. However, individuals who had a high consumption of polyunsaturated fats found in fatty fish, nuts and seeds, gained less abdominal fat and were more likely to increase muscle mass instead.
While sun-worshipping can have you looking more leather bag than human, a little-controlled exposure to UV rays can yield some serious benefits for your weight. According to research conducted at the Fred Hutchinson Cancer Research Center, overweight women between 50 and 75 who had adequate vitamin D levels shed more weight and more body fat than those whose levels remained low. A study in Psychopharmacology also reveals that subjects with depression who popped a vitamin D supplement experienced improvements in their mood in just five days, so don’t be afraid to let the sunshine in.
The short answer is, not much. But changes can and do occur. A carb is still a carb, but you may need to adjust a few things in order to compensate for things like a lessened recovery ability and metabolic rate. The good news is, you aren’t the average sedentary Joe. The fact that you train and eat right will go miles toward keeping you on the right side of the curve for your age. Supplement companies all clamor to sell you products promising a healthier, more youthful existence. But the reality is that nothing will affect your overall health and wellbeing more than proper eating and exercise. https://www.youtube.com/watch?v=7YFehC_Q27Q
Getting your gut health in order is a good idea no matter what your age, but after 40, it’s essential. Improving your digestive regularity with prebiotic fiber-rich foods, like asparagus and leafy greens, may help reduce your risk of colon cancer, and can even help regulate the hormonal challenges that come along with menopause. Researchers at Tufts University School of Medicine have also found fiber effective at reducing estrogen concentrations in the bloodstream, helping you avoid the hot flashes and mood swings that can hit around mid-life. https://www.youtube.com/watch?v=RRltB2yDKfk
Eating protein at breakfast is especially important. "The longest period of muscle breakdown occurs at night, when you're sleeping and not eating for hours at a time," explains Dr. Paddon-Jones. "If you skip breakfast or start your day with a protein-light meal—like a bagel, toast, or cereal—you're missing out on flipping that muscle-building switch back on."
This supplement contains acai berry, which is said to have fat-burning benefits, plus it contains antioxidants that fight free radicals. Green tea leaf, Garcinia Cambogia, and grapefruit powder round out the powerful ingredients in this fat-burner, each offering benefits such as cellulite reduction and appetite suppression for a complete fat-burning plan of attack.
Hormonal changes in middle age can wreak havoc on our weight and our waistlines, but boosting the amount of fiber in your diet can help. A study published in the Annals of Internal Medicine reveals that increasing fiber intake helped participants shave off 4.6 pounds over an 8-week period and maintain that weight loss over the course of a year. Even better, dialing up the fiber in your meals can help combat the bloated belly and sluggish digestion that often accompany hormonal changes, like menopause. Don’t know where to find the fiber you seek? Start with the best high-fiber foods!
When you understand how lack of sleep contributes to obesity, you’ll realize how important it is to get good sleep every night. Sleep regulates endocrine function, maintaining the right balance between the hunger hormone ghrelin and the satiety hormone leptin. Sleep deprivation increases appetite, insulin resistance, and the stress hormone cortisol, all of which contribute to fat accumulation in the body. Make sure that you get at least seven to eight hours of sleep every night. Don’t miss these other 42 fast and easy ways to lose weight.
While maintaining and building lean muscle mass is the best way to keep your metabolism humming, research shows that staying hydrated may also increase calorie burn, especially if your beverage is cold and frosty. How? Your body has to heat up icy drinks to reach body temperature, which requires energy. Making your drink of choice green or oolong tea can also give your metabolism an added boost, according to Japanese researchers.
Certain carbohydrates have a tendency to be poorly absorbed in your intestines and then rapidly fermented, leading to gas and bloating. Common culprits include refined carbohydrates and simple sugars—like those found in processed foods with added sugars. Excess sodium can also cause bloating due to increased water retention. Opt for freshly prepared foods and reduce processed, packaged foods to cut back on belly bloaters. In the morning, swap your sugar-laden bowl of cereal for this Green Smoothie, made with fresh fruits and vegetables to get your day started the right way.
The more years we live, the higher our risk of developing a disease, especially heart disease, cancer, stroke and diabetes. All of these conditions are tied, in some way, to inflammation. A 2017 study from Georgetown showed that mindfulness meditation had a significant impact on reducing stress hormones and inflammatory proteins and a 2014 study found that just 25 minutes of meditation a day could alleviate stress levels.
Here's what I consumed for breakfast on my wedding day: I had the antioxidant yogurt and seed bowl as well as black coffee; for lunch I ate a simple salad with grilled chicken provided by my venue; and for snack, I went with a GoMacro bar. After the ceremony, my husband and I sat in a separate room and ate every single appetizer (including pork buns, pulled BBQ chicken, mini grilled cheese sandwiches, and more!) and drank champagne. Diet. Over. As the evening went on, I enjoyed the goat cheese salad (CHEESE!), the short rib and sweet potato entree, wedding cake, homemade cookies, and apple cider donuts. There was pizza at our afterparty. I ate that, too.
Finally, the hardest (for me, since I have a sweet tooth): no sugar. Even dark chocolate. OK, I may have had a handful of dark chocolate-covered almonds one rough night, but for the most part (like 95 percent) I kissed my beloved cookies, ice cream, and cupcakes goodbye. In fact, my husband hid the chocolate on a very high shelf so I could not reach or find it in our apartment. Do what you need to do to survive, brides!
As I began to take control of my body, I also began to take control of my life. I found that the more positive I was about myself, the more positive I was about my life. I also was able to identify areas that were negatively impacting me. This empowerment gave me the courage to make changes and let go of those influences that were negatively affecting me. This was somewhat of an ‘aha’ process for me – the understanding that I was in control of all aspects of my life. This was the feeling that I had been looking for and I had finally found it and the understanding that it had always been there. https://www.youtube.com/watch?v=tp4EvMoeYq0
12. It can seriously ruin your honeymoon — and set you up for health issues when you become a wife. When you cut back on calories for an extended period of time, your metabolism slows down and burns fewer calories. The second you break your crazy-low calorie diet (from the first bite of wedding cake to the last margarita on your honeymoon), you'll gain back the weight you lost pretty quickly, which can be pretty upsetting for a newlywed who's been fixated on weight loss for months. And rapid weight gain is unhealthy no matter what your marital status.
"Plenty of diets cut calories seriously low, at least at first, and they get results. But not forever," explains Susan Hewlings, Ph.D., RD, in Bodybuilding.com's Foundations of Fitness Nutrition course. "Past a certain point, restricting calories doesn't predictably lead to weight loss—and if it does, it's in ways that aren't healthy, and it definitely won't feel pleasant or sustainable for you."
That’s because it theoretically causes a mild ketosis (yep, the basis of the keto diet), which is a fat-burning state that should make you feel less hungry. The key in being successful with a low-carb diet (especially if you’re used to a more high-carb lifestyle) is to compensate for those lost carbs with protein-rich foods, says Dr. Cheskin. That way, your volume of food stays the same, but you’re doing it healthfully rather than in a way that exacerbates your weight gain.
No fuss, less stress. If you choose to go on a juice fast, a weight loss smoothie plan, or a quick fix routine like Katy Perry’s M-plan or the military diet, you’re going to spend your day shopping for odd foods, measuring portions and biding your time between mini-meals that leave you hungry. With this plan, you eat plenty of food. And if you remember to shop only in the produce section, the dairy aisle or at the meat/seafood counter, grocery shopping should be a snap.
Hormonal changes in middle age can wreak havoc on our weight and our waistlines, but boosting the amount of fiber in your diet can help. A study published in the Annals of Internal Medicine reveals that increasing fiber intake helped participants shave off 4.6 pounds over an 8-week period and maintain that weight loss over the course of a year. Even better, dialing up the fiber in your meals can help combat the bloated belly and sluggish digestion that often accompany hormonal changes, like menopause. Don’t know where to find the fiber you seek? Start with the best high-fiber foods! https://www.youtube.com/watch?v=sx6lAvbRM-g