4 Habits That'll Make You Gain Back Any Weight You Lose

Losing weight is easy—at least compared to keeping it off. After all, when your pant size stops shrinking and the compliments becoming few and far between, just one more cookie may not seem like such a big deal. Luckily, a new American Journal of Preventive Medicine study pinpoints the four main lifestyle behaviors that cause former weight-loss winners to put the pounds back on.

For the study, researchers from The Miriam Hospital followed 3,000 people—all of whom had lost at least 30 pounds—for 10 years. At the end of the study, nine out of 10 of the participants had kept off at least 10 percent of the weight. The more weight they had gained back, however, they more likely they were to share some key habits:

Avoiding the Scale
It’s no secret that we aren’t fans of judging health on pounds alone. But if you don’t keep tabs on how your body is changing (and it always is!), it’s easy for weight creep to get out of control before you even realize it’s happening. So try stepping on the scale, slipping on your skinny jeans, running a measuring tape around your waist, or even browsing through your selfies from time to time. (It worked for this photographer!) It’ll help you spot weight gain in its early stages, when it’s easier to combat.

Overeating
Between epic portion sizes at restaurants and emotional eating, every woman has gotten more than her fill at one point or another. Once you’ve lost some weight, it’s easy to feel like a splurge is in order. But with many “meals” containing more than your recommended daily intake of calories, too many splurges can add up quickly.

Skipping the Gym 
Your body is always doing one of two things: gaining muscle or losing it. So hitting your weight-loss goal is no excuse to forgo your fitness routine. Plus, exercising on the regular can help regulate your hormones, which can make it easier to resist that bingeing we talked about.

Consuming Too Much Fat
While we have a veritable love affair going with avocados, saturated and trans fats can torpedo your slim-down successes. Learn the difference between good and bad fat; figuring out how to strike a balance between the two could be the key to maintaining your weight loss.

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Are Specific Vitamins Good for Breast Growth?

Your breasts consist of fatty tissue and mammary glands. The areola is the dark area of your breasts that surround your nipple. Your breasts begin growing during puberty and continue into adulthood. It is normal for breasts to vary in size, shape and color. A woman’s breasts may be large, small, smooth, lumpy, dark, light or even asymmetrical. Hormones, genetics, nutrition and pregnancy can alter the size of your breasts. A variety of vitamins can protect your breasts from damage and increase your breast size.

Vitamin A

Vitamin A is a fat-soluble vitamin that improves immune system function and protects your breasts from damaging free radicals that can delay breast growth, according to Deborah Mitchell and Lynn Sonberg, authors of the book “Breast Health the Natural Way: The Women’s Natural Health Series.” Mitchell and Sonberg report that vitamin A also repairs damaged tissues, increases collagen production, supports growth and development and aids in the healing process. The recommended daily dosage for vitamin A is 900 micrograms for men and 700 micrograms for women. Foods rich in vitamin A include carrots, sweet potatoes, milk, cheddar cheese, egg substitute, pumpkin, spinach, collard greens, turnip greens, kale, broccoli, cantaloupe, apricots and tomatoes.

Vitamin C

Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your breasts against harmful free radicals that can interfere with breast growth, according to Judith Brow, author of the book, “Every Woman’s Guide to Nutrition.” Brown explains that vitamin C also aids in production of collagen, repairs damaged tissue, accelerates the healing process, balances hormone levels, hydrates breast tissues, reinforces connective breast tissue and lowers your risk of developing breast cancer. The recommended daily dosage for vitamin C is 1,000 milligrams for adults. Foods rich in vitamin C include strawberries, oranges, pineapples, kiwi, cranberries, broccoli, grapefruits, Brussels sprouts, tomatoes and spinach.

Vitamin D

Vitamin D is a fat-soluble vitamin that aids in genetic coding, improves muscle tone, aids in calcium absorption, repairs damaged tissues, encourages breast growth and lowers your risk of breast cancer, notes Michael Zimmermann, author of the book “Burgerstein’s Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease.” The recommended daily dosage for vitamin D is 15 micrograms for adults. Foods rich in vitamin D include salmon, tuna, milk, eggs, Swiss cheese, yogurt and ready-to-eat cereals.

Vitamin E

Vitamin E is a fat-soluble antioxidant that boosts immune system function and protects your breasts from cellular damage, according to Steve Blake, author of the book “Vitamins and Minerals Demystified.” Blake explains that vitamin E also supports muscle health, decreases inflammation in your body, promotes breast development, heals damaged tissues, strengthens blood vessels and carries nutrients to your breast tissues. The recommended daily dosage for vitamin E is 15 milligrams for adults. Foods rich in vitamin E include sunflower seeds, spinach, tomatoes, broccoli, soybeans, corn oil, hazelnuts, peanut butter and almonds.

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7 Lazy Ways to Lose More Weight

Losing weight is hard work. Sometimes the gym is just so far away, and that box of doughnuts is just so right there. But here’s some good news for the willpower-deprived: You don’t have to be obsessive about diet and exercise to lose weight. Slackers can be slim, too. Here’s what to do:

Diet Twice a Week
In a three-month study, women who went on a low-carb diet for two days per week lost nine pounds, while those who scaled back to 1,500 calories every day for the entire week lost the same amount. Here’s what’s probably happening: On a strict diet that never gives you freedom, you’re bound to get hungry and slip up. But on a two-day diet, you can better withstand the cravings because you know it’ll end soon. As long as you don’t overindulge when you return to eating normally, your overall calorie intake for the week will be lower, and you’ll lose weight.

Tone Down the Workout Intensity
Exercising too hard without enough recovery time increases levels of the stress hormone cortisol, says Jade Teta, an integrative physician and author of The Metabolic Effect Diet. This causes your body to hold onto belly fat. So how do you hit that sweet spot between calorie-burning effort and adequate rest? When doing high-intensity workouts, trainer Michelle Lovitt recommends wearing a heart-rate (HR) monitor and aiming for 85 percent to 90 percent of max HR during intervals and 60 percent to 70 percent during recoveries.

Write (Some) Stuff Down
Food journaling is a great way to become more aware of what you’re putting in your mouth, but it can get boring fast. “When people feel overwhelmed by something, they tend to stop altogether,” says clinical psychologist Ninoska Peterson, Ph.D. Journal twice during the week and once on weekends, she says. In a recent study, 220 women who wrote down what they ate at least three days per week lost an average of 11 pounds in 18 months.

Cut Your Gym Time
In a study from the University of Copenhagen, participants who exercised 30 minutes per day for three months lost about eight pounds, while those who worked out 60 minutes per day lost only six pounds. Since a half hour of exercise isn’t as exhausting as a full hour, you’re less likely to end up on the couch for the rest of the day and remain active, which burns even more calories. Longer workouts also make it more likely you’ll reward yourself with food afterward.

Hit the Snooze Button
When you don’t get enough shuteye, you’re more likely to eat high-calorie foods, according to researchers at the University of Colorado. Twenty-three men and women spent two nights in a sleep lab. On the first morning—after about eight hours of rest—they rated how strongly they desired different foods. About a week later, they returned to the lab, stayed up all night, and then rated those foods again. Cravings for desserts and chips skyrocketed. Researchers speculate that lack of sleep disrupts the brain’s pathways, making us more prone to poor decisions.

Schedule More Rest Days
“Building in recovery time lets your body repair itself between workouts,” says trainer Rachel Cosgrove. This means you’ll build more metabolism-revving muscle mass, which helps you burn more calories even when you’re not at the gym. Of course, this doesn’t mean you should do nothing. Think “active rest”: gentle yoga, walking the dog, gardening, etc. “The goal of a recovery day is to get the blood flowing, to stretch, and to move your body gently,” says Cosgrove.

Strength Train Twice a Week
Adding resistance training to your exercise routine does wonders for weight loss: The more muscle mass you have, the higher your metabolism. But don’t overdo things. It’s the rest-and-recovery principle at work again. According to Wayne Westcott, Ph.D., director of fitness research at Quincy College, it’s just as effective to strength train twice per week as it is to do it every other day. In fact, in a recent study, those who strength trained twice weekly for 10 weeks had the same increase in muscle mass—an average of 3.1 pounds—as those who added a third weekly session. Same results in less time? Slackers, rejoice!

Read more at prettywoman.vn

7 Lazy Ways to Lose More Weight

Losing weight is hard work. Sometimes the gym is just so far away, and that box of doughnuts is just so right there. But here’s some good news for the willpower-deprived: You don’t have to be obsessive about diet and exercise to lose weight. Slackers can be slim, too. Here’s what to do:

Diet Twice a Week
In a three-month study, women who went on a low-carb diet for two days per week lost nine pounds, while those who scaled back to 1,500 calories every day for the entire week lost the same amount. Here’s what’s probably happening: On a strict diet that never gives you freedom, you’re bound to get hungry and slip up. But on a two-day diet, you can better withstand the cravings because you know it’ll end soon. As long as you don’t overindulge when you return to eating normally, your overall calorie intake for the week will be lower, and you’ll lose weight.

Tone Down the Workout Intensity
Exercising too hard without enough recovery time increases levels of the stress hormone cortisol, says Jade Teta, an integrative physician and author of The Metabolic Effect Diet. This causes your body to hold onto belly fat. So how do you hit that sweet spot between calorie-burning effort and adequate rest? When doing high-intensity workouts, trainer Michelle Lovitt recommends wearing a heart-rate (HR) monitor and aiming for 85 percent to 90 percent of max HR during intervals and 60 percent to 70 percent during recoveries.

Write (Some) Stuff Down
Food journaling is a great way to become more aware of what you’re putting in your mouth, but it can get boring fast. “When people feel overwhelmed by something, they tend to stop altogether,” says clinical psychologist Ninoska Peterson, Ph.D. Journal twice during the week and once on weekends, she says. In a recent study, 220 women who wrote down what they ate at least three days per week lost an average of 11 pounds in 18 months.

Cut Your Gym Time
In a study from the University of Copenhagen, participants who exercised 30 minutes per day for three months lost about eight pounds, while those who worked out 60 minutes per day lost only six pounds. Since a half hour of exercise isn’t as exhausting as a full hour, you’re less likely to end up on the couch for the rest of the day and remain active, which burns even more calories. Longer workouts also make it more likely you’ll reward yourself with food afterward.

Hit the Snooze Button
When you don’t get enough shuteye, you’re more likely to eat high-calorie foods, according to researchers at the University of Colorado. Twenty-three men and women spent two nights in a sleep lab. On the first morning—after about eight hours of rest—they rated how strongly they desired different foods. About a week later, they returned to the lab, stayed up all night, and then rated those foods again. Cravings for desserts and chips skyrocketed. Researchers speculate that lack of sleep disrupts the brain’s pathways, making us more prone to poor decisions.

Schedule More Rest Days
“Building in recovery time lets your body repair itself between workouts,” says trainer Rachel Cosgrove. This means you’ll build more metabolism-revving muscle mass, which helps you burn more calories even when you’re not at the gym. Of course, this doesn’t mean you should do nothing. Think “active rest”: gentle yoga, walking the dog, gardening, etc. “The goal of a recovery day is to get the blood flowing, to stretch, and to move your body gently,” says Cosgrove.

Strength Train Twice a Week
Adding resistance training to your exercise routine does wonders for weight loss: The more muscle mass you have, the higher your metabolism. But don’t overdo things. It’s the rest-and-recovery principle at work again. According to Wayne Westcott, Ph.D., director of fitness research at Quincy College, it’s just as effective to strength train twice per week as it is to do it every other day. In fact, in a recent study, those who strength trained twice weekly for 10 weeks had the same increase in muscle mass—an average of 3.1 pounds—as those who added a third weekly session. Same results in less time? Slackers, rejoice!

Read more at prettywomen.vn

3 Evening Habits For Weight Loss

When you’re trying to lose weight, it can seem like there’s a never-ending barrage of temptation as you go about your day. And it doesn’t stop when you get home—evenings on the couch can ruin a day full of healthy choices if you’re employing bad habits. So when it comes to staying on track in the evening, make sure you pay attention to these rules.

Stop after dinner. It can be easy to mindlessly snack away while you relax, so make an effort to stay aware of why you’re reaching for your pantry door. If you’re doing it out of habit or because you’re bored, try spending more time out of the kitchen or drinking peppermint tea instead of snacking. Recognizing these food triggers can also help you learn to stop overeating.

Choose your snack wisely. Eating an early dinner can mean you’re ravenous before bedtime, so if that’s the case, there’s nothing wrong with having a healthy snack later in the evening. Just keep things light and make sure that you don’t eat something that will disrupt your sleep or undo all your work from the day. Try some of our healthy late-night snack recipes for ideas.

Get ready for (good) sleep. Not only does getting quality sleep ensure that you have enough energy the next day for your workout, but also, studies have shown that people who don’t get enough sleep end up eating more than those who do. Start the next day off on the right foot, and you’ll be more likely to make healthy decisions that are good for you and your waistline. A nightly bedtime routine—like reading a book or drinking a cup of herbal tea—can help you wind down, so read our tips on what to do 20 minutes before bed for better sleep.

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