If weight loss feels like a forever struggle, consider upping your fiber intake! Believe it or not, fiber is one of the best methods to losing weight, and it’s one of the easiest to access. Here are a few reasons fiber is an effective (and efficient) way to drop those stubborn pounds.
Reducing the Energy Density of Foods
While there are plenty of nuances, the basic premise of weight loss is to make sure that the energy you expend is less than the energy you take in. Foods that are high in fiber tend to be less energy dense than foods that are low in fiber. In other words, the amount of energy required to digest fiber rich foods is higher than that of foods lacking fiber. The daily recommended fiber intake is between 25-35 grams. You can access fiber easily in many vegetables, whole grains, and proteins like nuts or meats. Mix these into your meals and snacks, and your meals will work to your benefit in helping you lose weight.
Increasing Feelings of Satiety
Because fiber takes longer to digest, your stomach does not empty quickly after eating fiber! Eating more fiber tends to lead to feelings of satiety, or fullness. If you've learned to stop eating when you're no longer hungry, getting to the point where you feel fuller sooner because you are eating more fiber can help with weight loss. Your overall calorie intake decreases as you require less to satisfy your hunger! Because you want to be in a calorie deficit in order to lose weight, lower calorie intake can help you reach that deficit easier.
Good Gut Bacteria
Fiber promotes the growth of healthy bacteria in the stomach! As your body processes and breaks down foods in the stomach, good bacteria plays a big role in absorbing the nutrients from foods you eat. The better your gut bacteria, the better the nutrient absorption! Your metabolism is boosted, allowing you to process food faster and more efficiently than average. Plus, your body is better equipped to keep from becoming insulin resistant, which is a common (and dangerous) problem for many people and makes weight loss extremely difficult.
Overcome the walls to your weight loss issues by simply implementing more fiber into your meals and snacks. You will feel more energized, more full after eating, and your stomach will be helping your entire body to receive the nutrients it needs to be healthy and happy!
Read this next: 3 Foods You Need Less of in Your Diet
Between work, school and extracurricular activities, schedules can be crazy, and setting aside time to exercise is often difficult. To help build easy, long-term fitness habits and set yourself up for a successful year of healthy living, consider these tips.
3 Tips for a Successful 2019 and Beyond
(Family Features) The demands of today’s always-connected culture can make finding balance in life nearly impossible. Between work, school and extracurricular activities, schedules can be crazy, and setting aside time to exercise is often difficult.
For Performance Enhancement Specialist Emily Hutchins, balance is key to seeing hard work turn into lifelong, healthy habits.
“Whether my clients are striving to lose those last couple pounds or completing their 100th marathon, the most important thing to me is that they're on track to a long life of great health,” Hutchins said.
To help build easy, long-term fitness habits and set yourself up for a successful year of healthy living, Hutchins recommends these tips.
Hutchins recommends low-fat chocolate milk after a tough workout to help repair, rebuild and refuel muscles. With natural, high-quality protein to build lean muscle, fluids and electrolytes to replace what you lose in sweat, calcium for strong bones and the right carb-to-protein ratio to refuel exhausted muscles, chocolate milk is the real deal for real recovery.
Relax and Unwind
It takes real work day-in and day-out to build healthy habits that can benefit you long-term. Setting goals, recovering properly and taking care of your mind and body can jumpstart a better and stronger you. For more information on the benefits of recovering with chocolate milk, visit builtwithchocolatemilk.com.
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4 vital fuel sources your teen athlete needs
(BPT) - High school can be intense, but being a student athlete can intensify expectations.
As the start of spring sports approaches, the stakes are even higher for your student to maintain the success they had first semester. There are practices, matches and conference finals that have to fit in with exams and semester-long projects. Being a standout in the classroom and on the field requires expert-level planning and execution.
That’s where parents play a huge role in helping their teen athletes keep it all in balance. Here are four easy tips to help you ensure that your teen is ready for a great season, on and off the field.
Food: Allison Maurer — a sports dietitian and Gatorade consultant who has worked with high school and collegiate athletes — says, “The important thing to remember is that food is fuel. It gives athletes the energy they need to perform and also helps them recover. When planning your athletes’ meals, look for whole food sources that provide high-quality fats, lean proteins and complex carbohydrates. Talk to your athlete about his or her fuel strategy before, during and after practices and games, and offer support by providing healthy, energy rich snacks.”
Hydration: When exercising hard, the body cools itself through sweat. If body mass is reduced by about 2 percent, which would be 3 pounds of water weight loss in a 150-pound athlete, it can negatively affect performance, according to the National Athletic Trainers’ Association’s (NATA) Position Statement on Fluid Replacement for Athletes.
“Athletes lose more than water in sweat, so it’s important that they take their hydration seriously since it can impact performance,” Maurer says. “There are a number of products to meet an athlete’s hydration and fueling preferences. For those looking for an organic fueling option, I recommend G Organic, Gatorade’s latest product. It’s made with only seven ingredients and provides the same hydration benefits that athletes expect from Gatorade.”
Rest: Although teens may seem to bounce back easily from a night with too little rest, the truth is that good sleep helps both learning and athletic performance. Sleep helps athletes recover, especially after they’ve pushed their limits in an intense workout. Being rested can also improve reaction time, as well as speed and accuracy. In addition, teens with earlier bedtimes had better grades than those who stayed up later and slept less, according to a study of 3,000 subjects cited by the National Sleep Foundation.
Talk about these benefits with your athlete, and encourage them to go to bed and rise at the same time each day. Also, the glowing light of electronic devices can also interfere with sleep. So, help your teen come up with a strategy to power down an hour or so before bedtime in order to prepare their minds for a night of restorative sleep.
Planning: Schedules have a way of colliding, and this especially happens when a huge test and a game are scheduled for the same day. Each week, sit down with your student athlete and walk through that week’s schedule. Look at practices, games, homework assignments and tests, and create a calendar. That way, if a midterm and a game take place on the same day, he or she can plan accordingly. This will help avoid a late-night, stress-filled cram session that will steal from their performance in the classroom and on the field.
Life as a student athlete means keeping everything in balance. By focusing on the body — from nutrition to time management — athletes can focus on giving their best performance this upcoming season.
If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels,
(BPT) - To lose weight and/or get in better shape consistently ranks as one of the top New Year's resolutions. However, many resolutions to reach this goal fall short or last less than a month because a great idea is seldom successful without a plan to make it happen.
If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels, so use them to start your own wellness resolution, whether it's on Jan. 1, March 1 or whenever you're ready to make a healthy change.
* Measure your success. Minneapolis fitness expert Chris Freytag says celebrating those small victories will keep you motivated to pursue your final goal, and there are ways to measure your results beyond stepping on the scale. She recommends keeping a workout journal to record improvements in your weight training, biking or running. Record each session in detail so you can review them later and see how your numbers have progressed. It's the perfect pick-me-up.
* Balance your protein intake throughout the day. Most Americans consume barely any protein in the morning, a fair amount for lunch and a lot with dinner. For the best results, you should try to balance your protein intake throughout the day. That way, your body has a constant stream of the nutrients it needs to function at its best. You can estimate how much protein you need each day using the protein calculator at BiProUSA.com. Once you've found your number, be sure you're consuming a steady and balanced portion of protein not only at dinner, but also at breakfast and lunch.
* Get motivated to work out even when you don't feel like exercising. Sometimes you just don't want to work out, but instead of putting it off until tomorrow, Jordan Hasay, a record setting professional runner, says it's important to set small daily goals. "It's all about winning the day," she says. "As a professional athlete, my workouts every day are difficult. It's all about taking baby steps and really looking at one step at a time and setting individual goals for the day."
* Don't let a pre-existing injury postpone your workout. After a decade of playing pro football, Ben Leber had trouble running without pain due to his worn-down knees. So he took up boxing, as his twice-per-week cardio workout. The sport is physical and gets Leber's heart rate up, all without putting unneeded pressure on his knees. Find the sport that appeals to you. Be it boxing, swimming or bike riding, there is a solution out there that works for you and your existing injury.
* Start the day with a protein-packed breakfast. You know starting the day with protein is important, but your busy schedule means cooking eggs and bacon every morning isn't possible. Instead, start your morning with a protein smoothie using this recipe:
- 1 scoop unflavored protein powder
- 1 cup strawberries
- 1/2 banana
- 1 cup almond milk
Blend them all together until they are thoroughly mixed and load them in your travel mug. You'll have a great healthy breakfast to start your day.
While Jan. 1 is a popular day to kick off a health and fitness goal, any day of the year can mark the start of your new life, you just have to set a plan and follow through. So don't delay. The better you is out there, so seize it before the new year rolls around again. To find more tips from the 31 Ways in 31 Days challenge, as well as other healthy recipes, visit BiProUSA.com.