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With spring break less than a month away, many students at the University of Miami are already looking forward to beachfront getaways, cruises and staycations in the Miami sun. However, the impending vacation often comes with a pressure to get the perfect spring break body. While many students may be tempted to resort to crash dieting to achieve their ideal physique, these methods are often unhealthy.

While no one should feel the need to drastically change their body, spring break can serve as newfound motivation to implement healthier habits. This is a great opportunity for students to jump-start sustainable fitness and nutrition habits, with the added bonus of producing noticable results by March 9.

Though different people will always have varying fitness goals, one of the most common objectives for young Americans today is fat loss. One month might not be enough time to realistically and healthily achieve dramatic results, but there are plenty of steps students can take to improve their body composition and overall wellness within that time frame.

In fact, Dr. Anthony Musto a UM professor and director of programming for the Patti and Allen Herbert Wellness Center said he believes the average person can expect to lose three to six pounds of fat by spring break with the right exercise and nutrition plan. That amount might sound insignificant, but Musto insists that it can result in noticeable change.

Students looking to get leaner before break should focus on three key components: nutrition, exercise and perseverance.

Nutrition

The most important thing students can do to improve their health is take a closer look at their diet.

The biggest bang for your buck is to focus on nutrition, Musto said.

Individuals should clean up their eating habits and focus on making the base of their diet vegetables, fruits and lean sources of protein. In addition, Musto advises fitness enthusiasts to cut down on added sugars and processed foods.

People looking to lose weight should strive to eat a caloric deficit, which means consuming less calories than they burn throughout the day. A basic formula (found below) can help individuals find their average maintenance calories the amount they would need to consume in a day to maintain their current body weight. An online calculator can be found at tdeecalculator.net.

By using the body weight maintenance formula, individuals can estimate the calories needed to maintain their current bodyweight. Keep in mind that activity factor is a sliding scale, meaning any number between 1.2 and 2.1 can be used depending on where you fall. Photo credit: Jordan Lewis

To achieve fat loss, Musto suggests starting with a deficit of 200-500 calories per day. Attempting to cut much more, he warns, could result in overly rapid weight loss, overtraining injuries and loss of muscle.

Once individuals figure out how many calories to eat each day, they can tailor their intake of macronutrients proteins, carbohydrates and fats to fit their needs.

The National Academy of Science recommends adults consume 45%-65% of their diet in carbohydrates, 20%-35% in fats and 10%-35% in protein. The exact amounts vary depending on personal preference, but the Academy insists that no individual should be eating less than 1200 calories per day.

Exercise

As important as nutrition is, students should remember that exercise is also a critical component of any fat loss plan or healthy lifestyle. And that means more than just Ubering to the gym, hopping on an elliptical machine for 30 minutes and calling it a day. While cardiovascular work is important, many gym-goers looking to lose weight overlook the benefits of strength training.

For overall health and physical wellbeing, resistance training is a necessity, Musto said. It offers benefits that cardio cannot, such as increasing lean body mass and bettering resting metabolic rate.

Musto suggests that new fitness enthusiasts find a strength training plan they can stick to and aim to work each major muscle group two to three times per week. He encourages individuals looking to see results by spring break to engage in full-body workouts, as trying to single out one or two muscle groups per day (a common weightlifting practice) will not produce results as quickly.

According to Dr. Anthony Musto, the average person implementing the right nutrition and exercise plan can expect to lose 3 to lb of fat by spring break. While that may not seem like much, those seemingly small numbers can make a big difference. Pictured is what 5 lb of fat is estimated to look like. Photo credit: pinterest.com

He recommends new athletes try out a circuit-style weight lifting workout or even take a few classes in the Wellness Centers new Storm Zone.

Cardio may not be the only facet of a solid fat-loss workout plan, but it should not be overlooked. Musto suggests that individuals looking to achieve serious progress engage in cardiovascular exercise three to five times per week in addition to resistance training. For more experienced fitness enthusiasts, he recommends high intensity interval training.

Perseverance

Setting a goal and working to achieve it is a great way to make progress, but individuals looking to improve their long-term health and wellness need to understand that nobody (and no body) is perfect. Musto warns against burning the candle at both ends and expressed concern about students who might try to crash diet their way to a beach body.

There is no magic way to get your desired figure without implementing a lifestyle changes, but students should remember that a few slip ups here and there are not the end of the world.

No one is going to be perfect, Musto says, but the thing with diet and exercise is that its all about consistency. You wont gain a pound of fat from one bad meal.

He suggests students take a healthy, balanced outlook on their goals and aim to follow their plan 80 percent of the time.

Theres going to be hiccups, he continued, but one mistake wont ruin your plan.

What will hamper results is when one cheat meal turns into a weeks worth of unhealthy choices. So, if you happen to grab a few beers at a party or an extra slice of cake, enjoy it, but be sure to get back in the weight room.

Ultimately, forming sustainable healthy habits is a lot more important than trying to reach a certain look by spring break. With that being said, following the above tips will lead to notable improvements in a short time frame and the development of a fitter, healthier lifestyle in the long term.

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Tips for getting fit the healthy way - The Miami Hurricane

Theres no denying that celebrity weight-loss stories can be totally inspiring, especially since Adeles recent 100-pound weight loss story has inspired us to finally commit to our own health goals this year.

And now, Jessica Simpson seems to be the latest celebrity to share her weight loss success story, as her nutritionist Liz Josefburg recently shared with Hollywood Life that the singer dropped an impressive 100 pounds of baby weight in just six months.

So how did she do it? Josefburg credits Simpsons weight loss success to practicing moderation and mindful eating by eating regular meals (three meals a day) throughout the day, including a snack. And aside from choosing walking as a form of exercise, Jessica's nutritionist also credited her weight loss to drinking a lot of water.

While Josefburgs plan definitely helped Simpson shed weight quickly, registered dietitian Brittany Modell, MS, RD, CDN, says that it might not be suitable for everyone, especially since celebrities like Jessica Simpson often have personal chefs, personal trainers, and health coaches around-the-clock to make losing weight easier.

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But thats not to say that she is agreeance with Josefburgs approach to indulging mindfully, as its something she recommends to her own clients in order to create a sustainable lifestyle. Among ways to practice mindfulness: learning to enjoy what you are eating, and practicing not to use terms of guilt (good foods or bad foods) when it comes to food. Rather than saying a certain food item is bad, try to reframe your mindset and think about it a different way, Modell says. Try asking yourself how will this food make me feel in an hour (or two hours), and if this food will give me energy, or make me feel tired later on in the day?

Modell is also in agreeance Josefburgs approach to upping your water while embarking on any kind of weight loss journey loss, as she says that consuming water (alongside a high-fiber diet) can definitely keep you satiated throughout the day. However, she strongly advises against filling yourself up water just to lose weight, as calories are very crucial to human health.

In short, Modell says that there are positive takeaways from Simpsons diet. These include having three meals and a snack throughout the day (a great way to keep energy up and metabolism running efficiently, she explains), along with hydrating yourself with a sufficient amount of water. However, she reiterated the importance of remembering that just because a diet plan worked for a celebrity, doesnt mean it will automatically work for you. Drastic weight loss can be associated with concerning low-calorie plans, she adds, which can leave you deficient in important nutrients.

In order to lose 100 pounds in six months, one must be on a very restrictive, low-calorie plan, she says. My concern with rapid weight loss is that if it is not done healthfully or sustainably, it might result in malnutrition or nutrient deficiencies, as a person experiencing it may not be meeting their nutritional needs. Instead, she advises losing weight gradually by focusing on whole foods, eating enough calories to sustain your metabolism and body, hydrating your body and incorporating some form of movement into your life. Plus, youll always want to be remember to be patient with yourself, she adds, as drastic weight loss doesnt happen overnight.

Small changes that take place over a long period of time are often more sustainable, so be patient, she suggests.

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Jessica Simpson's Nutritionist Shares the Diet That Helped Her Lose 100 Pounds - NewBeauty Magazine

So many noticeable things happen when you lose weight your clothes fit better, you have more energy and you may even feel more confident. But what is actually happening inside your body when the scale ticks down?

The benefits of losing 10 pounds go far beyond appearance.

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Well, quite a lot, as it turns out. And these positive changes might start sooner than you think. In fact, when you lose just 10 pounds especially if you're overweight it can kickstart a whole host of bodily shifts toward better health.

To fully understand the biology of weight loss would take the equivalent of 30 semester hours. To save you the trouble of enrolling in university, here's a brief explanation of what's really happening in your body during the early stages of weight loss and the benefits of losing 10 pounds.

You gain weight when you eat more calories than your body needs to support its basic functions think: respiration and digestion and energy output, including exercise. Your body converts these excess calories to fat and stores it in your fat cells for later, just in case there's a shortage.

When that shortage doesn't come, and when you continue to exceed your calorie needs, more and more fat is stored in your fat cells, which begin to grow larger and larger. This is the reason your pants seem to get smaller and smaller.

But when you start to lose weight, the opposite happens.

"Dieting produces a condition of negative energy balance, where energy in is less than energy expended. The body must then use stored energy to survive, which primarily comes from our fat cells," Joseph Houmard, PhD, director of the human performance laboratory and professor of kinesiology at East Carolina University, tells LIVESTRONG.com. "With this 'stress' of negative energy balance, hormones in the bloodstream magnify the ability of the fat cells to release stored fat to be used for energy in other tissues."

As this happens, your fat cells shrink and your pants seem to get bigger and bigger.

This doesn't happen immediately, though. According to authors of a research review published in the Journal of the Academy of Nutrition and Dietetics in March 2014, during the early stage of weight loss the body is primarily burning stored carbohydrates and protein as well as a considerable amount of water.

This early phase lasts several days or weeks, until the body shifts to burning fat for energy. You can expect your fat cells to start whittling away by the time you reach the 10-pound mark, though, which means you'll start noticing changes in the mirror.

A drop in blood pressure is one of the positive things that happen when you lose 10 pounds.

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Beyond being able to wear skinny jeans, one of the most important reasons to lose 10 pounds or more is heart health.

Being overweight increases the volume of blood your body must circulate through your blood vessels, which increases strain on the arteries, according to the Mayo Clinic. Over time, high blood pressure can lead to a narrowing and hardening of the arteries, affecting their ability to carry fresh, oxygenated blood to the heart. This increases the risk of heart attack, stroke and heart disease.

The good news is that your blood volume decreases quite quickly when you start to lose weight. "The efficiency of weight loss is quite remarkable, with as little as 2 pounds of weight loss producing a one point drop in blood pressure," Dr. Houmard says. "Thus, relatively modest amounts of weight loss in the range of 4 to 8 pounds can decrease blood pressure by 3 to 8 points, which is significant in terms of reducing risk for heart disease and other conditions."

Just how weight loss reduces blood pressure is complex. According to Dr. Houmard, it has to do with a combination of changing hormones, better kidney function and a decreased strain on the heart.

Other mechanisms behind decreasing blood pressure and blood volume involve terms like "natriuretic peptides" and "renin-angiotensin-aldosterone." But by now you get the basic idea without going into full-on geek mode.

Hormones are your body's Uber. They carry chemical messages through your bloodstream and tissues that affect things like your metabolism, growth and development, reproduction, sexual function and mood. But excess body fat can affect the normal functioning of hormones, according to Harvard Health Publishing, and the processes they affect that are crucial to health.

A wealth of research, including a study published in the Journal of Clinical Oncology in July 2012, has shown that being overweight or obese can increase a woman's risk of hormone-receptive breast cancer. According to BreastCancer.org, the association isn't fully understood, but it's likely due to increases in hormones, including estrogen, that occur with excess weight.

"Estrogenically active fat is linked with breast cancer. If the fat a woman lost was fat that produced estrogen, then hormonal levels will decrease when that fat is lost. This is why weight loss is recommended to reduce the risk of breast cancer," explains Denise Pickett-Bernard PhD, RDN, LDN, a certified practitioner with the Institute for Functional Medicine.

Losing weight can help normalize hormone levels pretty quickly. In the 2012 Journal of Clinical Oncology study, the women lost 10 percent of their body weight, on average, during the 12-month trial, and markers of several estrogen-like hormones, as well as testosterone, decreased by between 10 and 26 percent.

Interestingly enough, whether the women lost the weight via diet only or by a combination of diet and exercise affected the results. Women who both dieted and engaged in regular exercise had much greater decreases in the potentially risky hormones.

It's not all good news, however. While potentially dangerous levels of some hormones change favorably, other unfavorable hormonal changes may take place, and these can affect your ability to lose 10 pounds and then keep the weight off. "Humans are hardwired to store body fat in case of a famine," says Pickett-Bernard. As explained in a research review published in the International Journal of Obesity in August 2015, our bodies tends to adjust to a calorie deficit in an effort to maintain homeostasis and hold onto fat stores.

To maintain status quo, levels of the appetite-stimulating hormone ghrelin increase, while levels of appetite-suppressing leptin decrease. These hormonal changes can persist even after you've reached your goal, making it difficult to sustain your weight loss.

When you lose 10 pounds via exercise, your muscles and calorie burn will change along with your weight.

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If you lose 10 pounds with the help of exercise, your body will adapt, according to the Centers for Disease Control and Prevention. At the beginning of a new workout regimen, you're more likely to see fast results in muscle gain and fat loss. Your body is less conditioned, so you have to work harder, and you'll burn more calories than someone who is more conditioned doing the same activity.

The good news is you're getting fitter; the bad news is that you'll have to gradually progress the intensity, duration and/or frequency of your workouts to continue to achieve results.

Being overweight increases your chances of having a sleep disorder, and having a sleep disorder increases your chances of being overweight, say the authors of a March 2013 review in Nature of Science and Sleep. Talk about a double-whammy.

The good news is that losing 10 pounds can improve your sleep along with your risk factors for obesity. In a 2012 study by researchers at Johns Hopkins University School of Medicine, 77 volunteers who were either overweight or obese and who reported a variety of sleep disorders were divided into two intervention groups a weight-loss diet or a weight-loss diet plus exercise.

After six months, both groups had lost 15 pounds and 15 percent of their belly fat. As a result, both groups improved their overall sleep score by approximately 20 percent. Based on those findings, losing even 10 pounds is likely to help you sleep a lot more soundly.

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What Really Happens to Your Body When You Lose 10 Pounds - LIVESTRONG.COM

A major media maven emailed me the other day to ask for the name of a nutritionist who could help her suck off 7 pounds -- pronto. She has TV appearances to do and needed to look camera-ready in a flash. I told her don't waste your money or your time.

There is a new diet sweeping the nation and it works better than keto, without the controversial emphasis on oils, fats and animal products. It's Intermittent Fasting, and it's based in good science, done by doctors, like Dr. Jason Fung, who hasco-authored the book, Life in the Fasting Lane, out this spring (but you can pre-order it now on Amazon.)

I had an extensive interview with Dr. Fung about a weekago, and then I started this regimen -- and lost weight almost instantly. It felt like cheating. I ate all the foods I normally like, but in a window of about 8 hours, and fasted for the other 16. Andmy body shed fat, fast. I had been considering getting "cool" sculpting on my thighs (since no matter how much I work out I have always had stubborn fat pockets on my outer thighs) and just as I was making the appointment, I tried Intermittent Fasting, and low and behold,I lost fat. Okay not all of it and not exactly where I wanted to but my stomach felt flatter, my pants loser and though I don't weigh myself, I could estimate that I dropped about 5 pounds in one week. Without changing my diet. I just changed the timing of how I eat. (Which for me is plant-based but Dr. Fung said you can try Intermittent Fasting on any diet, so long as you don't go crazy on processed foods and carbs, which is good advice on any diet.)

Dr. Fong explained that he first figured out this was an effective weight loss tool when he worked with diabetics who were overweight and suffering from kidney failure. Rather than treat the kidneys he decided to backtrack and treat the obesity that was causing the insulin to short circuit, and in every case that the patient complied they lost weight, saw their insulin levels regulate and were able to avoid dialysis. IF works by lowering your insulin spike that, when you eat extra calories that you are not going to burn right away, signals to your body to store this excess energy as fat.

Intermittent fasting is having a major moment, partly because it works and partly because celebrities like Jennifer Aniston, Halle Berry, Reese Witherspoon, and Kourtney Kardashian have talked about Intermittent and how they use it to effectively control their weight. In a quick search, more than 3.2 million people have hashtagged #intermittentfasting on IG, andit was the most searched diet term on Google in 2019, according to the search engine.

Fasting for short bursts isas ancient as human-kind, Dr. Fung explains. We were not built to eat all the time, snacking and gorging all day long. We were built to find, forage, hunt or grow our meals and eat sporadically. We were also programmed to be sharper and more focused the hungrier we get, so that our survival is ensured by our brains becoming even more attuned to our surroundings as hunger signals: Feed me. If you can push through the initial surge of hunger, you can fast and turn on your body's fat-burning hyper chargers, since your body will do everything it can to feed itself, Dr. Fung explains. If you don't put something in your mouth, your insulin levels flatline, letting yourbody know: We need some energy here, let's get it out of reservers. It dips into the body's natural storage system to burn fat for fuel. You may even feel slightly euphoric or energized as the adrenaline, cortisol and norepinephrine(your three "fight or flight" hormones) flood your body and brain to keep your heightened awareness up until you eventually do eat. How long you go is up to you.

Another reason Intermittent Fasting is taking off is unlike Keto diets, which often get criticized for cutting out healthy carbs such as those from veggies and fruits,to avoid evennatural complex carbs that are healthy for youand help your body's cell function by delivering anti-oxidants, vitamins, minerals, nutrients and fiber, by contrast, you can eat the entire spectrum of healthy foods and still lose weight on Intermittent Fasting. In fact, Intermittent Fasting allows you to eat what you want, within a certain window -- either 4 or 6 or 8 hours, depending on whether you want to fast for 14, 16, 18 or 20 hours. Dr. Fung admits that at his most extreme, he went five days without eating, other than green tea, water, and coffee, to slim down and shed fat fast after an indulgent holiday.

But the health benefits of IF go well beyond the potential wins of weight loss (like lower blood sugar, blood pressure, lower cholesterol, lower insulin resistance to name a few). There is research to show that IF leads to a reduction in inflammation which is known to be a precursor to disease and illness, and improve glucose regulation. It can also help you stave off stress and slow the free-radical damage that shows up as aging in your cells and even lead to disease over time.

Stars like Jennifer Aniston, Kourtney Kardashian, Hugh Jackman and Lance Bass, Chris Pratt, Kate Walsh, Molly Simms and others have posted about their Intermittent Fasting regimens. All of them look amazing, and now we know why.

Is Intermittent Fasting for you? This question is one only you can answer. We tried it and while I usually hate being hungry, I got past it easily because I kept hearing Dr. Fung's words in my head: Hunger does not keep going up. It's a momentary thing and then you feel it abate when your body switches on the fat-burning process. You literally "feed" yourself, but it happens internally. He also pointed out that most people have about 200,000 calories stored in their body in the form of fat. You have enough calories to last about two weeks without eating. You are not going to collapse. In fact, you are going to feel better.

That's what we found. After doing it for just two days out of three, I felt lighter, tighter and less puffy and bloated. My jeans floated off my hips for the first time in months, and while I didn't weigh myself before starting my first fast of 16 hours, I felt like I had lost about five pounds by the end of week one. (Which involved two our of three days of fasting, on two cycles.)

Here is how to do it.

Don't get overly ambitious all at once. Instead, try different windows for eating (such asten hours on, 14 hours off) and find the one that works for you. We suggest that you start with the most popular window: Eat for 8 hours and fast for 16. So if you have dinner at 7 p.m. and finish by 8 p.m. (including wine) then fast until noon or slightly after the next day. Then you get the next eight hours to eat. While you can eat what you want, the body will be more likely to not store calories as fat if you stay away from the carbs. Other than that this diet works for plant-based and omnivores alike. Of course, the healthier you eat the better your body will feel, and the healthier you will be.

If you want to ramp-up to fasting for longer you basically have two choices: Eat breakfast or a mid-day meal and then fast through dinner until the next morning, or eat dinner and then hold off until the next evening. These are personal decisions and most people find that it's social to dine with their loved ones, but if you are a dinner skipper, or enjoy lunch with colleagues or have work functions during the day that require you to eat that works as well.

Make friends with your hunger and tell yourself this is your body's way of dialogue over where the next energy source is coming from. If from food then eat, If from fasting, tell yourself this is just a signal that it's switching over to burning fat.

Dr. Fung recommends fasting helpers like green tea or coffee with the anti-oxidants that help speed up metabolism, and if you want to break your fast, then do so with a snack that is lower in carbs and has fiber, a little bit of fat and protein (almond butter on a celery stick is a great choice) so that your insulin levels don't spike too high and come right back down again. If you snack, don't beat yourself up, you can still be effective when small snacks that help you stay on track.

The most important thing about fasting is to stay hydrated and drink plenty of water, tea, coffee, and other non-calorie fluids so that you don't mistake thirst and hunger. You need to drink. Our recommendation is that you follow the routine of two days of fasting a week, three at the most, alternating normal days with intermittent fasting days. Enjoy the food you eat and appreciate your amazing body for working with you on the important job of being healthy, active and strong.

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Intermittent Fasting is the Lastest Diet Trend. It Burns Fat Fast - 929nin.com

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Sure, it takes time to see major payoffs from working out, whether you're looking to build muscle, lose weight, or improve your general health. But exercise does offer some forms of instant gratification (oh hey, endorphins). Among the best of which is a metabolic boost due to EPOC, a.k.a. the afterburn effect.

Wondering what is EPOC, exactly? The acronym stands for excess post-exercise oxygen consumption, and it refers to the increased level of O2 your body consumes and calories it burns in order to recover from working out.

Tracy Wehrman, an exercise physiologist at Maximized Potential, likes to tell people to picture EPOC this way: You go on a run with your dog and he suddenly breaks free to chase after a squirrel. "Your casual jog turns into a sprint to catch him. After three minutes, you finally get a hold of the leash again but are exhausted and have to find a bench to sit on and catch your breath."

If the casual run is your body's regular state of operation, and the sprint is your workout, then EPOC is happening while you're posted up on that bench. Now that you understand what EPOC is, here are eight things you should know about it if you want to optimize the EPOC effect of your workouts.

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1EPOC is the result of ATP production.

On a cellular level, your workouts are powered by a chemical compound called adenosine triphosphate (ATP), which is what essentially supplies the energy necessary for metabolism. "The more ATP [you use working out], the more calories needed to help produce more ATP for recovery," says Steve Proniewych, exercise physiologist at High Performance Physical Therapy.

2High-intensity exercises generate a greater EPOC effect than lower-intensity ones.

"The higher the intensity of the exercises, the harder you will stress the body," says Proniewych. "This would mean you will need more ATP energy and oxygen after for your body to recover."

3Exercises that recruit fast-twitch muscles are better at stimulating EPOC.

Fast-twitch muscles are larger and denser than slow-twitch muscles and can generate more force and power with quicker response times. They're the ones used during anaerobic workouts like HIIT, heavy lifting, and plyometrics. "The larger and denser your muscles are, the more ATP required, which means a higher level of calorie burn," says Proniewych.

4Anaerobic exercises lead to a bigger afterburn than aerobic workouts.

Doing workouts that require your body to produce energy without oxygen (anaerobically) as opposed to with oxygen (aerobically) means creates a bigger oxygen deficit in your system that'll it'll need to repay during recovery. Plus, anaerobic exercises rely primarily on fast-twitch muscles.

5HIIT produces the highest EPOC effect.

HIIT has the trifecta when it comes to EPOC igniters: 1. It's high intensity. 2. It's anaerobic. 3. It utilizes fast-twitch muscles. Boom! To get the most afterburn, "make sure it's an exercise that you can push your body as hard as it will allow," says Wehrman. Here's a list of HIIT workouts to help you get started.

6It's unclear how long an afterburn lasts.

More research needs to be done in regards to the length of time EPOC effects the body. Some studies say it lasts only 15 minutes, while others have determined that increased oxygen consumption can happen for several hours. What does ring true is that how many calories you burn post-workout depends is different for everybody and that the real benefit of EPOC is the collective impact of this elevated caloric burn overtime. "People should understand that EPOC is determinant on various factors. Adaptation response will work differently for people and specific fitness levels," says Abby Rivas, EP-C at High Performance Physical Therapy. So, making sure your workouts are varied, consistent, and progressively challenging are all key to keeping your EPOC effect optimized.

7Steady state cardio produces less of an afterburn

Endurance running, swimming, and cycling, are all great workouts, but they won't boost your metabolic rate as much as HIIT or resistance training. "Steady-state exercises that are a constant level of intensity for longer periods of time tend to have much lower EPOC effect, which means less calorie burn," explains Poniewych. This is because the energy you're expending is being produced using oxygen, meaning it doesn't much, if any, extra oxygen to replenish ATP post workoutit's doing it in real time.

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The EPOC Effect - What Is Excess Post-Exercise Oxygen Consumption - Women's Health

The most effective fat burning exercises consist of cardiovascular workouts as well as strength exercises that can help get your body in shape. To lose weight healthy you should choose a sport or physical activity that best suits your needs. That's why we present to you 12 physical activities for effective calorie burning. Dont forget that you are going to need adequate equipment that will maximize your potential and prevent/minimize injuries. You can alwayscheck it out hereto be sure you got the top-quality gear.

An easy, fun and inexpensive way to lose weight is to dance. You can do this physical activity at home, it is enough to play your favorite music and just dance for an hour. Find YouTube channels that can help you learn various dance moves. An hour of dancing burns from 600 to 800 calories.

Tennis is a fun sport that also helps with weight loss. It requires constant and fast movement, which is an ideal way to burn calories. It also gives you a great opportunity to socialize and try something new.

It doesnt matter if it is summer or winter, you can always go for a swim. An hour actively spent in the water shapes the whole body and burns 800 calories. If you go swimming with friends, you can also play numerous games in the water.

Another activity for eliminating stress from the body is kickboxing or just boxing, which is also an ideal way in your journey to weight loss. An hour of practicing the sport burns 600 calories. You can meet new people, find a sparring partner, and learn self-defense.

Sports such as football, basketball and handball require constant movement and running. This kind of cardiovascular activity helps burn fat quickly, and group sports are fun too.

Stretching and yoga, in addition to helping relieve stress, lower back pain and improve body flexibility, is also an effective way to lose weight. An hour of yoga burns 180 calories, and if you do more demanding exercises it will help you lose weight faster. YouTube is filled with channels that will teach you various types of yoga, and if you like to socialize you can always find a studio nearby.

An easy but very effective way to lose weight is to run or jog. Beginners are advised to combine slow and light jogging with short sprints and fast walking. Such interval training successfully burns calories. To make it more fun, choose your favorite music or find a friend that will join you.

Whether you use an indoor bike or ride it outdoors, cycling is a good way to burn calories, especially if you go for an uphill ride. An hour or so of cycling burns from 500 to 1,000 calories. Find a bike you like and explore the world around you. Discover a new park in your area, a coffee shop, and other interesting things.

Any type of exercise that involves jumping helps to burn calories, such as jumping rope or jumping on a trampoline. Training consisting of squats and jumping is also a great activity for burning fat and strengthening your muscles.

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Fun Activities that will Help You Lose Weight - State-Journal.com

Free promotional e-book also offered, filled with meal plan tips and secrets to help enthusiasts get started on the road to a new healthy lifestyle.

LONGVIEW, Texas, Feb. 10, 2020 /PRNewswire/ -- Popular coaching personality Damen Griffith (https://damengfit.com/) recently announced the creation of his individualized, one-on-one online coaching support program, now available for a limited number of clients. Having gained fame and the trusted support of over 25,000 clients and fans throughout his career, Damen's upbeat, positive attitude and frequent successes have quickly propelled him into the fitness and life coaching spotlight. Damen created the new program to continue his commitment to offering his extensive coaching expertise for those who need it.

"Sure, we all want to look good," said Damen Griffith. "But at the end of the day, I care most about helping people. I know how difficult it is to reach those personal weight goals, those sculpting goals it's a long road with a lot of major bumps and hurdles. The wrong exercises, the wrong meals, the wrong attitude, and even the surprises that life can throw you: all of these can totally derail a fitness plan losing you countless hours of work, and draining away your confidence. That's why you absolutely need a good coach. Someone who's been through it; someone who can help you put together a personalized plan and stick with it. I'm a mentor who'll be there whenever you need me: with texts, calls, whatever it takes to keep you on track."

"Managing Your Foods for Your Goals" Free Guide

One of the pillars of any good exercise and body-sculpting regime is an excellent dieting and meal plan. As part of Damen's one-on-one teaching, a great deal of consideration will be given to the importance of foods and liquids that are consumed. Damen has already put together a solid primer to begin orienting new clients into the process of thinking about their eating habits. That guide is also available to those with a general interest in healthy living.

"Managing Your Foods for Your Goals" includes information on how to eat for:

While other detailed sections of the book focus on:

Everyone is welcome to sign up for a free copy of the guide HERE.

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Client reviews for Damen's individualized coaching plans have always been overwhelmingly positive:

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Program Sign Up and Social Media

Because of Damen's limited time, and the nature of the individual attention required, the new program is offered to only a select few individuals, and will fill up quickly. Damen encourages those interested to go online immediately to find out more.

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Social Media Body-Sculpting Superstar Damen Griffith Announces Limited Spots Available for New One-on-One Online and Coaching Mentorship Program --...

My name is Jackie Jones (@its_jayeokay), and I am 32 years old. I live in Texas and work in business management. After experiencing a long list of health issues in my 20s, I decided to take control of my healthand I lost 83 pounds.

As a young woman, my weight was never an issue. Im from the South, so a little fluff wasnt bad. But once I became a mother of twin daughters and a son, I gained around 70 pounds in four years. I was no longer just carrying a little fluffit was fat.

When I was about 20 pounds into losing the "baby weight," I got divorced, and my weight increased again. I dealt with depression during that time, and that was definitely the primary factor in my weight gain. I found comfort in food.

I began to feel my body breaking down in my late 20s. I was pre-diabetic, suffering from hypertension and gout, and had all types of body aches and pain. I also had to get my gallbladder removed. I wasnt even 30 yet. But I had three children who depended on me, and I couldnt let them down. My children were my motivation to change my life.

When I made the decision to lose weight, food had already become my best friend. So it was really hard giving up my sweet treats and salty snacks. I would go a day or two depriving myself but then binge like Id never eaten before. So instead of not eating treats at all, I began to limit myself to small servings.

This eating ideology of "its not what you eat, its how much you eat" has worked for me. I also have adopted intermittent fasting (IF), and I fast from 9 p.m. at night until 12 p.m. the next day. During my eating window, I still limit my intake of sweet and salty stuff, but I have all of the fruits and veggies that I want. The combo of IF and focusing on produce has also helped me break through weight-loss plateaus.

Ive always been a nature lover. Walking in the woods may sound isolating, but I felt so free. It helped me clear my mind and sweat without the fear of people gawking at me. With just walking two to three miles every other day, I lost about 60 pounds.

Now I work out a minimum of four times a week. Two days are weight training and two days are cardio. I enjoy my curves, so weight lifting had to be a part of my workout schedule. I have a heavy lift day, as well as a bodyweight day. Cardio is a must, too. I still enjoy my walks in the park, but my newest obsession is jump roping. Its a great full-body workout and extremely fun.

Slow and steady weight loss works for me. I didnt want my weight loss to be fleeting; I wanted to learn positive habits I could keep up with for the rest of my life. Once I realized I could lose weight, I realized I could do anything. It sounds cliche, but if you can believe it, you can achieve it.

Losing weight didnt just give me confidence in my physical self, but it made me believe in my emotional self as well. Ive become a better parent, friend, and family member. Ive taken a leap of faith with my career. Im more patient. Im more understanding. I am better inside and out. And I totally believe in myself.

More:
'When I Got Into Intermittent Fasting And Jump Rope Workouts, I Lost 83 Pounds' - Women's Health

stockvisual - Getty Images According to a new study published in the journal Obesity, those who were most successful at losing weightand keeping it offhad a more positive outlook.

It should go without saying that no runner needs to lose weight, and runners indeed come in all shapes and sizes (see: Allie Kieffer advocating for body-positivity in the running community and social media movements like Dorothy Beals #IHaveaRunnersBody). But the reality is that many people get into running to lose weight, which is a challenging process, and those who are successful face an even harder road ahead: keeping the pounds off.

While theres no single strategy that works best for everyone, new research highlights certain tactics that many weight loss maintainers have in common, providing at least a roadmap for the maintenance journey.

Published in the journal Obesity, the study surveyed almost 5,000 members of WWformerly known as Weight Watcherswho lost an average of 50 pounds and didnt regain the weight for at least three years. Researchers looked at 54 behaviors related to weight management, encompassing strategies related to goal-setting, attitudes, food tracking, and type of food consumed.

In terms of habits around food, the most prevalent behaviors of the weight loss maintainers were keeping healthy, lower-calorie food accessible, setting daily consumption goals, recording actual food consumed, and continuing to measure or weigh foods.

Also important for those who kept the weight off for years is an emphasis on outlook. These participants focus on remaining positive and often think about past successes, said lead study author Suzanne Phelan, Ph.D., a kinesiology and public health professor at California Polytechnic State University.

Focus on building these skills first, she told Runners World. The more these skills are practiced, the more they become habitual.

And while there are often unhealthy temptations and distractions all around us, putting consistent habits in place can counteract this environment, Phelan added.

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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What the weight loss maintainers did not do was beat themselves up for regaining a few pounds or feel negative about themselves or the behaviors that had led to being overweight or obese.

Practicing self-kindness and mindfulness are connected to being self-aware, and to understanding that eating and activity are part of a process, Phelan said. There will be days of excess eating and low activity. How people respond to these days makes a difference.

Preventing weight regain isnt important just for a sense of emotional wellbeing. Recent studies have highlighted the health hazards of yo-yo dieting, since the weight thats regained is often fat, which raises heart disease risk and increases systemic inflammationa potential cause for many health issues, such as high blood pressure and high cholesterol.

For those who are on a weight loss track right now, it may be helpful to look past that goal weight moment and think about implementing strategies that will boost maintenance efforts, too. Above all, obsessing over every single calorie or every single pound can quickly result in an unhealthy mindset so focusing on awareness, positivity, and healthy habits is key.

Slideshow: These 40 fit celebrities over 40 will inspire you to hit the gym (Provided by Prevention)

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Yep, It's TrueStaying Positive Can Actually Help You Maintain Weight Loss - msnNOW

Created for Greatist by the experts at Healthline. Read more

Whether you live at the gym or on a YouTube fitness channel, youve probably heard abs are made in the kitchen at some point. The trope may be overused, but its also very true. If you want a bod like Gal Gadots or Kumail Nanjianis (like, WHAT?), youll need to be as dedicated to your diet as you are to your squats. Enter: the cutting diet.

The objective of a cutting diet is to cut body fat while maintaining your musculature. The technique is popular with bodybuilders and fitness enthusiasts who are looking to get as lean as possible without losing muscle mass.

FYI:

Cutting isnt a long-term lifestyle. Its a phase that typically lasts 24 months. Its usually timed around a bodybuilding competition, an athletic event, or any occasion where you want your physique to be *chefs kiss.*

The diet tends to be low in calories, with most of the calories coming from carbs and protein, and it always involves weightlifting. Weightlifting is key: It helps prevent muscle loss when you begin to cut calories.

Bottom line:

Cutting is a low calorie, high protein, temporary diet phase that also includes weightlifting. The goal of cutting is to get as lean as possible without losing muscle mass.

Is the term macros unfamiliar? Dont worry you already know what they are!

Macronutrients aka macros include protein, fat, and carbohydrates. A cutting diet often involves getting a certain amount of calories from fat versus carbs, which is where counting macros comes into play.

To determine your ideal macronutrient breakdown, you must first figure out your caloric needs.

Fat loss occurs when you consistently eat fewer calories than you burn. But a cutting diet isnt just about reducing your caloric intake. The source of your calories matters too.

The number of calories you should consume each day depends on your height, weight, lifestyle, gender, and activity level. Its also important to keep in mind that while a larger calorie deficit could help you lose weight faster, research shows that dropping weight too quickly could result in muscle loss.

A slow, even rate of weight loss often works best for cutting. Studies have found that losing 1 pound (or 0.5 to 1 percent of your body weight) per week may be most effective.

Since youre consuming fewer calories and exercising routinely while cutting, your protein needs will increase. Luckily, studies have found that a high protein diet can reduce appetite, boost metabolism, and even help preserve lean muscle mass.

Pro tip:

To help ensure that youre shedding pounds, not muscles, aim for 0.70.9 grams of protein per pound of body weight (or 1.62 grams per kilogram). Translation: Someone who weighs 155 pounds (or 70 kilograms) should eat 110140 grams of protein a day.

Too much fat will obviously hinder your ability to lose weight. But not consuming enough can impact your bodys ability to produce hormones like testosterone and IGF-1, which help preserve muscle mass.

Pro tip:

Experts recommend 1520% of your calories come from fat while cutting. One gram of fat contains 9 calories, so a person on a 2,000-calorie regimen should aim to consume 3367 grams of fat each day.

If your workouts tend to be intense, stay on the lower end of the fat range this will allow you to get more of your calories from carbs.

Love em or hate em, carbs may help preserve muscle mass while cutting. This is because your body actually prefers to use carbs, not protein, for energy. Also, carbs help fuel your performance. (Hello, carbo-loading.)

Pro tip:

To determine your carb intake, subtract the calories that should come from protein and fat from your overall calorie count. The remaining calories should come from carbs. Divide that number by 4 (because carbs provide 4 calories per gram) to figure out how many carbs you should eat each day.

For example: If the 155-pound (or 70-kilogram) person mentioned above is on a 2,000-calorie cutting diet, they should eat 110 grams of protein and 60 grams of fat. The remaining 1,020 calories can come from carbs (about 255 grams of carbs, to be specific).

Bottom line:

Your caloric and macro needs depend on your height, weight, gender, and activity level. Accurate calculation is crucial to a successful cutting diet, so break out that calculator.

There are pros and cons to cheat meals and refeed days, which are totally optional. If you incorporate either into your diet, be sure to plan them carefully.

Cheat meals, which are occasional deviations from your plan, are meant to ease the strictness of cutting. (After all, you still have a life outside the gym and the kitchen.) But if you have difficulty with moderation, these special meals may sabotage your weight loss efforts or promote unhealthy eating habits.

Refeed days, on the other hand, are meant to boost your carb intake (usually once or twice a week). This increase in carbs can help restore your bodys glucose stores, improve performance, and balance your hormones.

Weight gain is possible after cheat meals or refeeding, but dont sweat it too much. The extra pounds tend to be water weight thats lost after a few days of cutting.

Cutting is just one element of a bodybuilders in-season eating plan. Before they start cutting fat, they go through a bulking phase that can last for months (or even years whoa).

During the bulking phase, bodybuilders follow a high calorie, protein-rich diet and an intense weightlifting regimen to build as much muscle as possible. Once they reach their muscle mass goal, they often transition to the cutting phase. This can last from 12 to 26 weeks.

Competitive bodybuilders are judged purely on their physical appearance, but there are a few health benefits associated with the lifestyle.

For one thing, they often practice resistance and aerobic training, which can help reduce the risk of dying from cancer, heart disease, kidney disease, and other critical illnesses.

They also tend to consume lots of nutrient-dense foods from all different food groups, which may also help reduce the risk of chronic disease.

Calculating macros for bodybuilding requires a little more precision than, say, calculating macros for regular weight loss. The first step: Find out your maintenance calories.

The simplest way to determine your maintenance calories is to:

If, by the end of the week, your weight has stayed the same, the number of calories youve consumed per day is your maintenance calories (its helping you maintain your weight, not gain or lose).

During the bulking phase, you should aim to increase your maintenance calories by at least 15 percent. This means that if your maintenance number is 3,000 calories a day, you should try to consume 3,450 calories a day.

As you gain weight, continue to evaluate and increase your caloric intake (preferably on a monthly basis).

Once youve met your muscle mass goal and your weight is stable, the next step is to reduce your calorie intake by 15 percent of the amount youve been eating while your weight has been stable.

You should also continue to adjust your calories as you lose weight, like you did in the bulking phase.

During both phases, try not to lose or gain more than 0.5 to 1 percent of your body weight each week. Itll help ensure you dont gain too much body fat or lose too much muscle.

Time for more math!

Now that youve calculated your calories, you need to determine your macronutrient ratio. (If you need a refresher, macros are your protein, carb, and fat intake.) Luckily, your macronutrient ratio wont change based on the phase youre in.

The following ratios are general guidelines for a bodybuilders needs, but its best to consult a registered dietitian to ensure your goals (and nutritional needs) are being met:

For the general population, the Acceptable Macronutrient Distribution Range (AMDR) according to the Institute of Medicine suggests:

Heres a breakdown of the macro ratios for both bulking and cutting if your maintenance calorie total is 3,000:

The carb and fat ratios are a bit flexible if these exact numbers dont fit into your lifestyle.

What you eat and dont eat is just as important as your training. Consuming the right foods in the right amounts will give your muscles what they need to recover and grow stronger post-workout.

Similarly, consuming the wrong foods (or not eating enough of the correct ones) will negatively affect your results.

FYI: You dont need to change the kinds of foods you eat depending on whether youre bulking or cutting, but the amounts will vary.

The following foods are great for both phases:

while its best to limit or avoid the following foods:

Certain foods can slow digestion or upset your stomach if you eat them before a workout. Try to avoid the following foods before hitting the gym:

The makeup of your meals can stay the same during each phase, but portions will obviously change depending on whether youre bulking or cutting.

If the thought of eating chicken and broccoli for months on end makes you want to throw a barbell out a window, take a moment. Counting macros doesnt have to involve eating bland, boring food.

In fact, bodybuilders should focus on eating a variety of foods and food groups throughout the day to ensure their nutritional needs are being met.

Bottom line:

Make sure every meal and snack contains 2030 grams of protein to support muscle-building.

Heres some #inspo for your meals:

Eating the right foods, watching your macros, and working out consistently are most important to a successful cutting diet, but the following tips will help support your weight loss:

The goal of cutting is to maximize fat loss without losing muscle mass. Its a phase meant to last only a few months, typically before an occasion when you want to look lean and mean. You should also follow an exercise regimen that emphasizes weightlifting.

The diet is based on reducing calorie intake and following certain macronutrient ratios, which depend on your weight and lifestyle. If youre an athlete or bodybuilder, consider talking to a trainer or medical professional to see if cutting is the right weight loss method for you.

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Cut Mass, Not Muscle: The Basics of a Cutting Diet - Greatist

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