A New Way to Approach Breakfast

Breakfast has been touted as the most important meal of the day for so long we’ve taken it as truth and haven’t bothered to question it. However, the popularity of intermittent fasting, and research backing it up as a potential weight-loss tool, has flipped the concept of traditional meals and mealtimes on its head.

So now, the question of whether or not to eat breakfast really comes down to you — and the question isn’t whether to eat breakfast, but more like when and what. If your a.m. meal happens immediately after you get out of bed or several hours later, it doesn’t matter as much as having that first meal. Breakfast should be eaten when you’re hungry, not necessarily the second you get out of bed. In some cases, your stomach may only begin to growl around 10 a.m.

WHENEVER YOU EAT, MAKE SURE IT’S HEALTHY

Beyond the timing of the meal, consider what you’re eating. This study suggests children under 18 perform better in school when they’ve consumed a healthy breakfast. That’s why feeding your kids a fiber-packed bowl of oatmeal or eggs and whole-wheat toast before school is critical. And if you’re at the office when hunger strikes, be prepared to have something healthy on hand so your blood sugar levels don’t dip too low, along with your energy.

“The quality of this first meal is essential,” says Sidney Fry, MS, RD, adding that “convenience causes many of us to grab overly sugared, refined carbohydrate-based items that may actually have a huge negative impact on our health (think: donuts, pastries, muffins and bagels). Opt for protein and/or fiber-rich options like eggs, Greek yogurt, avocado toast or a spoonful of peanut butter.”

PAY ATTENTION TO HUNGER SIGNALS

Since breakfast is breaking the fast of many hours since dinner, there is a concern that if you go too long without food, you may overeat at your next meal. Avoid this by having healthy snacks at the ready once that hunger finally hits. “Even just a bite or two of something nutrient-dense can make a difference,” says Fry. This is also the case for why eating every 3–4 hours is so important.

RE-FRAME THE IDEA OF SET MEALS

For many, relabeling breakfast instead as Meal 1 might take some pressure off and help us achieve and maintain our personal health goals. Try re-thinking the notion of breakfast, lunch or dinner  instead as Meal 1, Meal 2 and Meal 3. According to the American Heart Association, “intentional eating with mindful attention to the timing and frequency of eating occasions could lead to healthier lifestyle and cardiometabolic risk factor management.” With this approach, your first meal doesn’t have to be eaten at any particular time, just when you begin to feel hunger pangs.

This mindset expands the possibility for breakfast to include more than just breakfast food. For example, consider starting with a hot bowl of soup — a filling meal that you may find especially satisfying as the days get colder. And let’s be honest: There’s nothing quite like “breakfast for dinner” some nights.

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READ MORE > EAT LIKE A TRAINER: 8 TRAINER-APPROVED BREAKFAST RECIPES

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Our bodies are powerful engines. If we listen to them they tell us things: when we’re hungry, when we’re full, when our energy levels are off. That’s why paying attention is really the key to managing our hunger levels. So, if you’re hungry first thing in the morning, then eat! And if you’re not, hold off until you are. Your body will let you know.

The post A New Way to Approach Breakfast appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/new-way-approach-breakfast/

How to Lift Weights to Lose Weight

Most people think you have to spend hours on the treadmill to lose weight, but more research is showing that building muscle through strength training is the way to go. “It’s a really well ingrained myth that running at a low intensity for long periods of time is the way to lose weight,” explains Amber Ellison Walker, a NASM certified personal trainer at I Think I Can Fitness in Minneapolis, Minnesota. “I used to work at a gym and that’s exactly what we were supposed to tell people, but now there’s research that shows that burning fat is about using energy and the most efficient way to use energy is to strength train,” Walker notes.

Some of the research she’s talking about is Bill Evans’ work. A professor in the Department of Medicine at Duke University and the Department of Nutritional Sciences and Toxicology at UC Berkeley, Evans explains that strength training is key to losing weight because it builds muscle mass. “As our muscles get bigger, they trigger protein synthesis, which requires calories. The result is a sustained burning of calories and an increased metabolic rate,” Evans explains. “During aerobic exercise, we use more calories while exercising, but quickly return to our base metabolic rates afterwards,” he adds.

START ANYTIME

Even if you haven’t been a weightlifter before, Evans’ work on sarcopenia (the loss of muscle mass associated with aging) proves it’s never too late to start. “Our research demonstrates how resilient muscle is even in 50- and 60-year-olds and beyond, and that muscle is astonishingly responsive to exercise,” he notes.

It turns out that strength training is ideal for people with busy schedules or people who aren’t inspired to work out more than a couple of times a week, because that’s all you need. Many of Evans’ studies have participants strength training just three days per week because “muscles need time to recover — you don’t need to exercise them every day,” he explains. This study, focusing on women, required just two days per week, concluding that the routine is “behaviorally feasible for busy midlife women.”

“Another thing we’ve seen is that previously weak people become more active when they get stronger because they’re able to do things like climb stairs more easily,” Evans adds.

STRENGTH TRAIN AT HOME

As amazing as strength training is, there’s one problem that stands in a lot of people’s way: Getting to the weights. “I’m a big fan of figuring out how to do workouts at home. I go to people’s homes [to train them] because I believe that exercise should be integrated into your life,” Walker says.

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READ MORE > MASTER THE MOVE | THE PULLUP

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While she stresses the importance of working with a trainer, at least initially, Walker says it’s necessary “if you have anything going on with your body like injuries, chronic pain or muscular imbalances that will affect your ability to perform.” Here, she offers suggestions for ways to add strength training at home:

INSTALL A PULLUP BAR

“Put a pullup bar somewhere in your place. Pullups are easy to start with, even if you’re just hanging there. Eventually you’ll do half of a pullup, then a full pullup and so on. Just do one every time you walk past it and eventually you’ll progress, and that’s what weight training is about — progression,” Walker says.

DEVISE WORKOUT “SNACKS”

Workout snacks is a term Walker uses to refer to quick-and-easy mini workouts you can do throughout your day. “Pushups are a great example. Start at the counter if you can’t do one on the floor. Move to a table, then to a chair and eventually to the floor — again, it’s all about progression,” she notes, adding that squats and stair steps are also great workout snacks.

INVEST IN SIMPLE EQUIPMENT

“Kettlebells are really easily hidden and so are most dumbbells and [both are] super effective for at-home strength training. Strength bands and suspension kits are other pieces of equipment that work well at home and take up very little space,” she concludes.

The post How to Lift Weights to Lose Weight appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/lift-weights-lose-weight/

You’ve Lost Weight, Now How Do You Keep It Off?

Losing weight is one thing, keeping the weight off is another. We’ve all heard about yo-yo dieting, know a friend who yo-yos and have probably bobbled ourselves. But it is possible to stay at your new, lower weight — and the more you’ve lost, the more likely you may be to maintain, according to a new study.

In this 2017 study, researchers split 177,000 adults into four categories: those who lost less than 5% of their BMI, those who lost 5–10%, those who lost 10–15% and those who lost more than 15% after six months. At the two-year follow-up, the people in the last group — the “high weight loss” group — were least likely to regain more than half of what they’d lost.

Here are five ways to help maintain your weight loss:

1. UNDERSTAND IT’S A LIFETIME COMMITMENT

“Weight loss isn’t an event, it’s a process,” says Sofia Rydin-Gray, PhD, a clinical psychologist and behavioral health director at Duke Diet and Fitness Center. “It’s not only about food and exercise — it’s about behaviors, emotions and our way of thinking. People who keep the weight off are able to stay focused and commit to prioritizing their health.”

This commitment may include staying active, watching fewer than 10 hours of TV a week, getting adequate sleep and eating breakfast, according to researchers with the National Weight Loss Registry.

2. PLAN REGULAR WEIGH-INS

“You have to continue the behaviors that helped you lose weight in the first place,” explains dietitian Georgie Fear, RD. “We look forward to being able to liberalize our diet and ease up on workouts after losing weight, but you can’t go overboard.” And that’s exactly why the changes you make while dieting need to be ones you can live with for life.

Another habit both the National Weight Loss Registry and experts recommend is continuing to weigh in on a regular basis. “I discourage daily weigh-ins because then you’re too focused on the scoreboard and not on the plays going on the court — what you’re choosing for lunch and dinner,” says Fear, who, along with Rydin-Gray, recommends getting on the scale once a week.

If you notice a significant gain, ask yourself why this happened — you likely know you were stressed, skipped your morning walks and turned to mint chocolate chip rather than calling your friend to talk it out. Then reflect on what helped you lose weight before. Refocus and recommit to those habits, and you’ll get back on track.

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READ MORE > 5 PITFALLS THAT LEAD TO WEIGHT GAIN

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3. REMEMBER WHY YOU WANT TO BE HEALTHY

If it’s hard to return to healthier habits, take some time to recall your motivation for losing weight in the first place. “You can’t just be motivated by the scale,” Rydin-Gray says. “You really need to drill down and have frequent reminders of why this is important for you.”

Know that life may not be what you expected when you decided to lose weight. “Sometimes during the weight-loss phase, we have this idea that, ‘Wow, when I get to my goal weight, things will be better in my life — better at work, my romantic situation, I’ll have a great social life,’” Rydin-Gray says. “Then when we get to the maintenance phase, we realize life is pretty much the same as when it was when we were heavier.”

4. TURN TO YOUR SUPPORT NETWORK

One thing that can help all of us maintain an optimistic outlook and manage stress — and keep weight off — is a strong support network. Having people you can turn to provides accountability and helps you stick to your healthy lifestyle. “You need supportive people who can lift you up and bring you back to feeling confident,” Rydin-Gray says.

It’s particularly essential that anyone you share a kitchen with is on your side. “It’s so difficult to overcome a cookie habit when the person you live with has cookies every night,” Fear says. Beyond that, your support system can be anyone from friends and coworkers to dietitians and online communities. “Many people don’t have an in-real-life circle of friends that encourage them to be kind to themselves or try a new vegetable recipe,” Fear adds. So if you can find that virtually, take advantage of it.

No matter what, know you can keep the weight off. “There’s a mindset shift where taking care of yourself feels better and more important than giving in to any cravings or slacking off,” Rydin-Gray says. That may sound crazy when you start the weight-loss journey, but once you reach your goal and feel how good it feels, you’ll know it’s better than any ‘high’ a food can give you.

The post You’ve Lost Weight, Now How Do You Keep It Off? appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/youve-lost-weight-now-keep-off/

5 Fall-Inspired Orchard Fruit Desserts Under 300 Calories

With fall comes the desire to bake more and orchard fruits like apples, pears and plums are abundant. We’ve rounded up some of our favorite fruity fall desserts with under 300 calories, many contain 6 grams (or more) fiber and all have less than 20 grams of sugar. How’s that for a fall treat?

1. HEALTHY STUFFED PEAR CRISP | HUMMUSAPIEN

Seasonal pears are filled with a cinnamon rolled-oat crumble in this crisp from Hummusapien. Both vegan and gluten-free, this is a guest-worthy dessert for those with dietary restrictions. Recipe makes 8 servings at 1/2 pear plus filling each.

Nutrition (per serving): Calories: 209; Total Fat: 10g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 19mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 14g; Protein: 3g

2. CLEAN EATING FRUIT COBBLER | IFOODREAL

Chia seeds set this cobbler apart. Fresh fruit is thickened with fiber-rich, high-protein chia seeds, then topped with honey whole-wheat drop biscuits. Recipe makes 10 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 266; Total Fat: 13g; Saturated Fat: 10g; Monounsaturated Fat: 1g; Cholesterol: 19mg; Sodium: 320mg; Carbohydrate: 39g; Dietary Fiber: 6g; Sugar: 17g; Protein: 4g

3. HEALTHY CRANBERRY PEAR CRISPS | KIM’S CRAVINGS

Cranberries and pears come together in this vegan crisp by Kim’s Cravings. Top with dairy-free ice cream or whipped cream for a cool contrast to the warm, gooey crisp. Recipe makes 8 servings at 1/4 cup each.

Nutrition (per serving): Calories: 161; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 22mg; Carbohydrate: 24g; Dietary Fiber: 6g; Sugar: 11g; Protein: 2g

4. SOUR CHERRY AND PLUM PIE | AMAZINGLY TASTY

Millet flour replaces traditional flour in this pie from Amazingly Tasty. With 13 grams of protein and less than 10 grams of sugar, it’s as good a breakfast as it is a dessert. Recipe makes 16 servings at 1 slice each.

Nutrition (per serving): Calories: 236; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 59mg; Sodium: 259mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 9g; Protein: 13g

5. PERFECT PLUM CRISP WITH ALMOND-OAT TOPPING | EAT HEALTHY EAT HAPPY

Both gluten-free and vegan, this plum crisp is the perfect addition to a potluck. The almond-oat topping adds a bit of healthy fat, fiber and protein to an otherwise decadent-tasting dessert. Recipe makes 8 servings at 1 2-inch square each.

Nutrition (per serving): Calories: 236; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 97mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 17g; Protein: 3g

The post 5 Fall-Inspired Orchard Fruit Desserts Under 300 Calories appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/5-fall-inspired-orchard-fruit-desserts-300-calories/

A Side-by-Side Comparison of a Serving of Fat

Dietary fat is an important part of your diet and is essential for supporting cell growth and protecting your body organs. It’s also key in helping you absorb fat-soluble nutrients like vitamins A, D, E and K. The Institute of Medicine (IOM) suggests that fats comprise 20-35% of total calories in your diet.

Fat is found in a variety of foods, either as naturally occurring or as added fat during processing and cooking. Naturally occurring fats tend to be found in dairy, meat and fish, nuts and seeds, oil and fatty fruits. Keep in mind that not all fats are created equal when it comes to health. Here’s a side-by-side comparison of 5 different kinds of fat:

Among plant oils, olive oil is the highest in heart-healthy monounsaturated fats. Though high in saturated fat, it’s high lauric acid content makes virgin coconut oil a great substitute for other types of saturated fats, such as lard and butter, and trans fats like vegetable shortening.

Fun Fact: Lauric acid is a medium-chain fatty acid which is processed by the liver and is quickly converted into energy by cells. Some studies suggest these particular fatty acids may be beneficial for weight loss –– in moderation, of course.

Serving for serving, creamy dressings can have double the calories of their lighter, vinegar-based counterparts due to higher fat content, but lower-calorie options can be much higher in sugar. A basic store-bought balsamic vinaigrette or Italian dressing can pack more than a teaspoon, or 4 grams, of sugar per serving.

Salad dressings can also be sneaky sources of sodium. If you’re keeping close tabs on saturated fat or added sugar, a simple homemade vinaigrette is your best bet because you can control the ingredients.

Most cheeses contain comparable calories per 1-ounce serving but can differ greatly in other nutrients like sodium, calcium and protein. While higher in protein and calcium than other cheeses, parmesan is also packed with sodium, providing nearly 20 percent the daily recommended amount in a meager 1-ounce serving.

Fun Fact: Parmesan cheese packs 10 grams of quality protein in a 1-ounce serving compared to cheddar which has 7 grams.

Not-So-Fun Fact: The same 1-ounce piece of parmesan also contains nearly 450mg sodium.

As you can see by the sheer difference in number between pistachios and almonds, serving sizes can be tough to estimate, not to mention small. For this reason, it’s best to use a food scale when portioning out a serving of nuts. While they have comparable calories, fat and protein (6g) per 1-ounce serving, each nut has something different to offer. Eat a variety of nuts to get the most nutritional bang for your buck.  

One serving of:

• Pistachios provides 25% of the daily recommendation for vitamin B6 which is important for making disease-fighting antibodies.
• Almonds offer nearly 20% of the daily recommendation for magnesium which is important for protein synthesis and muscle and nerve function.

You may not think of avocado as a sandwich spread but it can be used in lieu of mayonnaise by simply spreading it on a piece of bread or mixing it into tuna, chicken and egg salad. Tablespoon for tablespoon, mashed avocado contains nearly 1/4  of the calories of mayonnaise and a greater percentage of unsaturated fats. Mayonnaise certainly has its place in the fridge, but consider using mashed avocado as a nutritious substitute, especially when making sandwiches.

The post A Side-by-Side Comparison of a Serving of Fat appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/side-side-comparison-serving-fat/

Air Travel Adding Inches to Your Waistline? 5 Tips to Beat the Bloat

I travel a fair amount and sometimes I’d arrive at my destination feeling and looking a bit bigger than I did before leaving home, which left me wondering: What happened to make me feel like I suddenly gained 10 pounds?

When you fly, the increased altitude causes the pressure in the airplane to decrease and, though cabins are pressurized, they don’t maintain the same pressurization felt at sea level. As the pressure drops, your volume increases, potentially causing intestinal gas and bloating, hence, your jeans suddenly feel a bit tight when you walk through that hotel door. Embarrassing, right?

This bloating can actually make you look — and feel — like you’ve gained weight, which is frustrating especially if you’ve been putting in time at the gym and seeing results leading up to your trip.

After learning what I was up against, I became more strategic on a trip to New Orleans for Essence Fest. I amped up my workouts to stay on track pre-trip, especially because NOLA isn’t exactly known for its healthy cuisine (Read: po’boys, beignets and jambalaya). My trip wasn’t full-blown “Girls Trip” style, but it wasn’t exactly the epitome of a wellness weekend either, so the tactics below were essential before, during and after my trip.

Whether you’re traveling for work, school or pleasure, it can take a toll on your body, potentially derailing your weight-loss progress. So with summer behind us (yep, September 22 marked the first official day of fall!) and the final months of 2018 looming, now is the time to start thinking about fall and holiday travel and how to stay on track.

Based on my experience, here are some tips to increase your calorie burn, reduce water retention and keep your digestion on track during your next trip. Inches and bloat, be gone!

GET YOUR WORKOUT ON

Let’s be honest: Travel can wreck your regular workout routine. Anticipate this and get a workout in the morning of your departure or plan to work out when you land. Check out these no-equipment moves perfect for the hotel room. Studies show exercise can reduce bloating and increase circulation, which is especially important after a long flight.

A few airports even offer opportunities for exercise now. If you’re at BWI, check out Roam Fitness or if you have a layover at SFO, duck into the Yoga Room. A day pass at Roam gives you access to cardio equipment, weights and a private shower, in addition to workout clothes, so you don’t have to deal with sweaty workout clothes in your carry-on. If you aren’t lucky enough to have access to a workout facility in your airport, take an extra long walk around the terminal. You’ll be surprised at how much ground you can cover in an hour.

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READ MORE > DON’T LIKE TO EXERCISE? HERE ARE 6 WAYS TO MOTIVATE

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MAKE SURE YOU HYDRATE

Water is a critical component to general health and weight loss, and it’s especially important when you fly. The dry air and extra pressure in the main cabin is dehydrating, which can cause fatigue, in addition to digestion issues (leading to the aforementioned bloating!). Yes, it’s annoying to get up to pee during a flight, but standing up a few times also helps your circulation — an added bonus.

If I have extra time at the airport, I head to the bar and ask the bartender to drop lemon and mint in my water. Here’s another go-to tip: Toss a couple chamomile, mint or ginger tea bags in your carry-on. Once you’re on the plane ask the flight attendant for hot water for your tea. This prevents you from being tempted with sugary sodas and juice. The hot tea keeps you hydrated and improves digestion. Keep in mind that alcohol has the opposite effect, which is why it’s better to wait until you land if you really want that cocktail.)

PACK SMART SNACKS

Pack your own snacks to avoid being tempted by the jumbo bags of candy and trail mix at the airport gift shops.

I pack sliced cucumbers, watermelon, grapes, blueberries, cherry tomatoes and pineapple in a Ziploc baggie because they’re hydrating and easy to nosh on (plus, no cores or peels to toss).  For a hit of protein and healthy fat, pack some nuts in a baggie for an easy mid-flight snack.

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READ MORE > OK. YOU GAINED WEIGHT. THESE 5 TIPS WILL GET YOU BACK ON TRACK

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DON’T SCRIMP ON SLEEP

We all know sleep can impact our health, mood and weight. To help ease jet lag, try to get on the time zone of your destination ASAP. Once I’m on the plane, I set my watch to the time zone of where I’m headed STAT.

On a recent red-eye flight from SFO to D.C., I made sure to get a window seat in the exit row, and I also started wearing UA’s TB12 sleepwear leading up to my trip. Believe it or not, I felt less exhausted when I landed. Check out these additional tips to maximize your sleep even beyond travel.

ORDER WISELY

Your travel-day meals can make or break your MFP calorie goals and impede your comfort on your flight. At the airport, stay away from refined carbs and foods high in salt or sugar. Instead, order a salad with protein (avoid cheese if you can) or some grilled chicken and veggies pre-flight. Don’t be afraid to be picky: You can almost always modify your order at a restaurant or airport food court to ensure you’re meeting your nutritional goals. It never hurts to ask!

Are you a fellow traveler and with some healthy travel tips to share? Post them below for other MFP’ers!

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Better Than Ever

We all strive for wellness and to live better! Every month, this column will bring you advice on how to feel and perform Better Than Ever. Check out tips to improve various aspects of your health: from fitness, nutrition, sleep and recovery to everything in between. Have a topic you want to hear about? Feel free to reach out here (I’ll be checking the comments!) or on Twitter or Instagram. I look forward to hearing from you.

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The post Air Travel Adding Inches to Your Waistline? 5 Tips to Beat the Bloat appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/air-travel-adding-inches-waistline-5-tips-beat-bloat/

Why Sam Decided to Run 1,000 Miles With a Stroller

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When Sam was in his early 30s, his life included late nights and a half-pack of cigarettes each day. But that all changed in when his daughter was born in 2012, and Sam decided to live a better life for her sake — and his own.

After signing up for his first half marathon shortly thereafter, Sam knew he would be in for a challenge facing his first real training plan. To increase his chances of success, he set an ambitious goal of running 1,000 miles in one year with his daughter in a jogging stroller.

“That impact that I’m having on her is enormous.”

What happened after that was more than just miles. Sam and his daughter, Iris, shared conversations, experiences, memories and, yes, many miles as he completed his training and 1,000-mile personal goal.

As Sam notes in the video, their journey was much about much more than running. “If there’s anything I could pass on to my daughter, it would be a passion for achieving your goals and setting big things in your way that you hope to achieve,” he says. “That impact that I’m having on her is enormous.”

The post Why Sam Decided to Run 1,000 Miles With a Stroller appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/sam-decided-run-1000-miles-stroller/

Is It Normal to Always Feel Hungry? | Ask the Dietitian

Hunger is your brain telling you that your body is low on the fuel it needs to keep moving — just like a car’s tank needs to be refilled with gasoline. That’s why it’s perfectly normal to feel hungry as soon as you start eating fewer calories to lose weight. Before you reheat those leftovers, let’s get to know what hunger really means. After all, it’s your body’s way of communicating with you.

WHAT CAUSES YOU TO FEEL HUNGRY?

We’re lucky enough to have access to calorie-rich foods that are relatively inexpensive and easy to come by, but we’ve evolved from our ancestors who lived in a feast or famine world. Under those conditions, it may have been beneficial for humans to get really good at: 1) loading up on food, 2) laying down fat stores and 3) maintaining a higher body weight.

Luckily, there is a science-based explanation for why weight loss is so hard. The Settling Point Model explains that our weight settles in a certain range, which is driven by genetics, aging and other lifestyle factors such as diet, exercise, sleep and stress. Losing and gaining weight outside a certain range is difficult, because there are mechanisms in place to bring us back within range (Think: an increase in hunger and a decrease in satiety).

Research shows there are biological explanations for hunger, such as the increase in the hunger hormone ghrelin if you haven’t eaten in awhile. While there are a variety of hunger hormones, it’s ultimately more practical to learn how to tell if you’re truly hungry.

USE A HUNGER SCALE

The hunger scale helps you gauge when it’s a good time to start or stop eating. All too often we eat out of distraction or boredom instead of eating to satisfy true physiological hunger. Here’s a tip: Before you eat, spend a minute or two paying attention to your stomach. Repeat this process during and after a meal. Use this hunger scale to help you determine if you should eat something.  

If your hunger ranks high on the scale, have a snack that’s nutrient-dense and will satisfy you more than something that lower in nutrients, but higher in calories.  

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READ MORE > AM I EATING TOO FEW CALORIES TO LOSE WEIGHT?

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3 TIPS FOR TACKLING HUNGER

1. SLOW DOWN AND SAVOR

A small study of 20 overweight adults compared what happened when participants were told to finish the same amount of ice cream at different amounts of time. When they were given five minutes to wolf down the ice cream, they rated feeling hungrier and less satisfied than when they instructed to savor it for 30 minutes. Taking time to chew and savor your food enhances your enjoyment of the food and your perception of your own hunger, so don’t rush.

2. INCREASE YOUR DAILY CALORIE GOAL

The MyFitnessPal app helps you create a calorie deficit by subtracting calories for weight loss. If you feel like the amount of calories is not enough and it’s too stringent to follow, manually add back those calories in the settings. Getting to and maintaining your goal weight is not a race, so pace yourself.

3. CHOOSE FOODS HIGH IN PROTEIN, FIBER AND WATER

These three nutrients are highly linked to satiety, meaning they’re good at stifling your appetite after you eat. Focus on filling up on common-sense nutritious foods such as fruits, vegetables, lean protein and whole-grains. Keep these things on hand so you don’t get caught off-guard. Need inspiration? Here are 21 healthy snacks other MyFitnessPal users enjoy.

The post Is It Normal to Always Feel Hungry? | Ask the Dietitian appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/ask-dietitian-normal-always-feel-hungry/

What Happened When I Ditched My Alarm Clock For A Week

This article was originally published on Thrive Global.

Most people wake up to the sound of an alarm, and I’m no exception. Every morning, my phone blasts a siren in my ear informing me it’s time to get up. It’s an abrupt way to start the day.

Recently I noticed that I was actually waking up before my alarm went off, and my morning routine looked something like this: wake up, look at the clock, see I had fifteen more minutes until my alarm was going to sound, then roll over and go back to sleep before being rudely awoken fifteen minutes later by the blaring of my alarm. It almost goes without saying that this left me feeling groggy and annoyed as I pulled myself out of bed, wishing I was still asleep. Having read how waking up naturally is better for you because it doesn’t interrupt your sleep cycle (which leaves you with that half-asleep but wishing you were still fully asleep feeling), I figured it was time to say goodbye to my alarm.

For one workweek, I tried waking up every morning without setting an alarm. I did have a fail-safe though — a roommate whose alarm usually goes off around 7:45 a.m., the same time I normally get up, so I knew that I wouldn’t sleep through the day. Here’s how my experiment turned out.

DAY 1

Setting an alarm for the morning is engrained into my nighttime routine, so not setting one last night felt not just weird, but unsettling. Even with the security of knowing my roommate wouldn’t let me oversleep, I still woke up at 5 a.m., then 6 a.m., then 6:30 a.m., glancing at the clock to make sure I hadn’t accidentally slept until noon. My last anxious clock-check was at 7:20 a.m., earlier than I usually get up but I figured I’d start my Monday with some extra time. Even with my clock-checking, I felt recharged and ready for the day, helped by the fact that I went to bed at 10:30 p.m. last night.

DAY 2

I started clock-watching around 6 a.m. Even so, when I naturally woke up at 7:10 a.m., I felt refreshed. It feels good to wake up when my body is ready to instead of rising at the command of an alarm.

DAY 3

My morning stress level is way down. I didn’t watch my clock as much this morning as I did on Days 1 and 2, but the change went beyond just waking up naturally at 7:15 a.m. I went through my morning routine feeling relaxed and in control. I even had enough time to open a book, something I never have time to do during a normal morning.

DAY 4

The second-to-worst case scenario happened: I was jolted awake by my roommate’s alarm at 7:45, a horrible way to start my morning. I had gotten so used to getting up on my own that the sound was shocking. I dragged through the morning with less energy than I’ve had for the past few days.

DAY 5

Yesterday’s situation left me so stressed about oversleeping that today, I reverted to clock watching. I started nervously checking at 6:30 a.m. — not great, but still better than the 5 a.m. clock watching that happened on the first day of my experiment. I got out of bed at 7:10 a.m., still happy not to be woken up by the sound of an alarm.

SHOULD YOU TRY GETTING RID OF YOUR MORNING ALARM?

Waking up on my own helped me ease into my mornings better. A month later, I still wake up alarm-free. I decided to set an alarm every night just in case, but I’ve woken up naturally 10 to 30 minutes before it ever goes off. Plus, I no longer watch my clock in the morning. Instead, my body seems to know when it’s time to get up and start the day. I recommend giving it a try.

Since making this change in my morning routine, I feel more energized that I did before I ditched my alarm. On the one or two occasions when my just-in-case alarm has woken me up, I feel groggy for the majority of the day. It’s been eye-opening to see just how big of an effect my alarm has on how I function.

Next time you see you have 30 minutes before your alarm sounds, instead of rolling over and trying to fall back asleep, get up and start your day on your own terms. It revolutionized my mornings, it might do the same for you.

The post What Happened When I Ditched My Alarm Clock For A Week appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/happened-ditched-alarm-clock-week/

Eggs with Avocado & Sweet Potato “Toast” | Recipe

A low-carb, high-fiber twist on traditional toast, sweet potato toast is made by thinly slicing sweet potato and toasting it in the oven (or popping in the toaster). With nearly 1/3 of your daily quota of fiber and healthy polyunsaturated fats from mashed avocado, this toast from The Honour System is well-suited to serve as a hearty breakfast or a light dinner.

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Ingredients:

• 1 large sweet potato, scrubbed clean and sliced lengthwise into four slices
• 1 tablespoon coconut oil, melted
• 1 garlic clove, smashed
• 1 avocado
• 1/2 tablespoon lemon juice
• 1/4 teaspoon sea salt
• 1/4 teaspoon chili flakes
• 4 eggs

Directions:

Preheat oven to 400ºF and line a baking sheet with parchment paper.

Lay the slices of sweet potato on the lined baking sheet and brush with coconut oil, flip and brush the other side.

Bake  for 30 minutes, flipping after 20 minutes.

When the potato toast comes out of the oven, rub the slices with the fresh garlic.

Meanwhile, mash the avocado in a bowl along with the lemon juice, sea salt, fresh pepper and chili flakes. Spread it onto the sweet potatoes.

Cook your eggs as preferred and add on top of toast.

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Serves: 2  |  Serving Size: 1/2 sweet potato and 2 eggs

Per serving: Calories: 367; Total Fat: 28g; Saturated Fat: 9g; Monounsaturated Fat: 11g; Cholesterol: 180mg; Sodium: 415mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 4g; Protein: 9g

The post Eggs with Avocado & Sweet Potato “Toast” | Recipe appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/eggs-avocado-sweet-potato-toast-recipe/