The weight-loss industry has us believing that losing weight fast is a goal worth achieving, but all weight loss isn’t created equal. With fast weight loss comes even quicker muscle loss, which can be detrimental to your health and fitness goals, since muscle is necessary for burning calories. Moreover, weight loss occurs as a result of consistent action over time. What you should be thinking about, instead of losing weight fast, is losing weight without sacrificing muscle. Below, the three key ingredients to help you lose weight without losing muscle mass.
• If you are one of the many sleep-deprived people on the planet (you’re far from alone), you might want to try skipping the morning shower session and taking a warm shower at night instead. Why? Before we go to sleep, our body temperature cools, but most of us don’t actually make it to bed during this process so our body ends up cooling too much, and this out-of-whack temp disrupts our sleep. A warm shower helps to prolong the pre-sleep cooling process, leading to better shut-eye. [Huffington Post]
• If you’re looking to lose weight, you’re going to want to make sure you aren’t falling into any of these traps. Think sabotaging your efforts with a quick (and calorie-packed) grab-and-go lunch because you didn’t plan ahead and make a mason jar salad, keeping your weight-loss goals a secret, and more. [POPSUGAR Fitness]
• If you’re trying to lose weight, the scale can be pretty frustrating because the truth is, your numerical weight can fluctuate for many reasons that you can’t control. It can be more informative, and definitely more encouraging, to measure your weight-loss progress in these scale-free ways, like taking periodic selfies and feeling how well your clothes fit. [SHAPE]
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I’ll say it right off the bat: I’m a big fan of the podcast. It’s like a free on-demand radio show you can listen to while driving your kids around, on your morning commute, or, my personal favorite, while running. Listening is a great way to stay up-to-date on whatever interests you. And whatever your interest, there’s a podcast talking about it. For the fit foodies among you who haven’t tapped into the podcast scene, here: a podcast to satisfy every type of heath nut. They’re all free to subscribe and air a new episode every week. Enjoy!
• We all know that too much of a good thing — say, brie (Mmmm) — can be bad. But too little can be a bad thing, too. Restricting yourself too much from the foods you love is a common weight-loss mistake: much of the time it totally backfires and leads people to give up on their healthy-eating goals altogether. So eat a cracker with brie (or a bite of dark chocolate, or a piece of pizza) every now and then — for your waistline’s sake. [POPSUGAR Fitness]
• For many of us, it’s a complete no-brainer to get rid of the peel when you eat a banana, but in some cultures, that’s a complete waste of perfectly edible — not to mention nutrient-packed — food. Banana peels are loaded with vitamin A, vitamin B, antioxidants and fiber, and they can be cooked stir-fry style (for a green-pepper like crunch) or blended into smoothies right along with the sweet fruit itself. Whooo knew? [Eat Clean] Read more »
• The perfect excuse to drink a beer later on today: This infographic shows how a beer or two — but not more — is the perfect brain-aid when you’re on the hunt for a good idea, be it for work, remodeling your backyard, or whatever else requires a little creativity in your life. You can thank us for this information come happy hour. [Prevention]
We recently posted about why weighing oneself daily can be misleading and discourage weight-loss efforts. And many trainers and dietitians will back this up. But as with most topics in the science of nutrition and fitness, there’s a flip-side to this coin. According to Medical News Today, a study at Cornell University found evidence that frequent self-weighing and visually charting one’s progress can actually be an effective way to lose a modest amount of weight and keep it off. Read more »