Experts Share their Best “How-To” Weight Loss Tips

They say it’s the little things that matter, and this is certainly the case when it comes to your weight loss programme. Sure, you need to look after your wellbeing with a healthy diet and exercise regimen, but on top of that you need a few little extras to get your body where you want it to be. So how do you do it? We’ve gathered a few wellness experts together to discuss their top “How-To” weight loss tips.

 

1. How to Satisfy Late-Night Sugar Cravings: Jackie Newgent, RD, author of The Big Green Cookbook, recommends, ‘To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think “fruit first.” Wellness writer Leslie Barrie adds, ‘Enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you’re still on the right, healthy track.’

 

2. How to Find the Perfect Workout Buddy: According to Barrie, ‘A workout buddy is hugely helpful for keeping motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria…Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you’ve got someone that fits all three, make that phone call.’

 

3. How to Stock Up Your Cupboard: ‘While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals,’ says Barrie. ‘Next grocery store run, be sure to place [these] top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein).’

 

4. How to Relieve Your Aching Muscles: After a gruelling workout, submerge your lower body in a cold bath for 10 to 15 minutes (you may have to throw some ice cubes in to get it to the 50 to 55 degrees Fahrenheit you’re after). ‘Many top athletes use this trick to help reduce soreness after training sessions,’ says ASICS running coach Andrew Kastor. ‘An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery.’

 

5. How to Tell You’re Wearing the Right Trainers: ‘Your shoes should feel comfortable from the first step,’ Kastor asserts. To achieve this feeling, Barrie advises, ‘Shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they’re at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that.’

 

6. How to Pick the Right Workout Playlist:Barrie points out, ‘Running with music is a great way to get in a groove (just make sure it’s not blasting too loudly, or you won’t hear those cars!). To pick the ultimate iPod playlist, think about what gets you going.’ Kastor details, ‘I know several elite athletes that listen to what we’d consider “relaxing” music, such as symphony music, while they do a hard workout.’

 

7. How to Weigh Yourself: Newgent explains, ‘It’s best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities.’ Barrie adds, ‘For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.’

Categories: barrie, barrie adds, late night, loss, loss tips, nbsp, playlist, trainers, Weight Loss, Workout, workout buddy, Workout Partner

Running: Are You Wearing the Right Trainers?

There’s no need to carry on running with bland, damaged old trainers. New trainers can protect your feet and even boost your running performance. There has been much more research and product development into the way a shoe flexes when you’re running, and the way in which it aligns with your foot joints as they move through the running gait. It helps the shoe to feel lighter and more comfortable, and as your feet aren’t fighting the trainers, it cuts down on the risk of strain. If you’re new to running and want a simple but effective shoe, opt for one with a pillow-like cushioning to help improve your performance. If you can find one that’s water and strain-resistant as well, this will help to ensure that you’re safe and that they’re effective in all weathers. If you’re running in more rugged terrain then you’ll need a trainer that suits the environment and minimises damage to your feet and joints. You’ll need to find one that offers a lower profile to keep you lower to the ground, and has a nubby outsole grip to help you stay on track when you’re running on difficult and slippery ground. Supportive trainers are important to protect joints and keep your feet safe from the hard surfaces you’re running on. So you’ll need something that not only looks good but also delivers. One with a supportive frame and plenty of cushioning, like the Under Armour Spine Vice, will ensure this is the case, keeping you in comfort mile after mile of your workouts.

A cushioned sole is important, and something like the Reebok One Cushion uses a mixture of three different foams in the midsole to provide neutral runners, whose feet usually roll in a straight line, with a softer landing as they hit the terrain and a faster toe-off during everyday miles. The Brooks Pure Drift makes you feel as though you’re running barefoot, in the best possible way. It offers a wider toe box to allow your toes to splay naturally as you run, giving you better shock absorption, as well as asymmetrical lacing to reduce irritation along the top of the foot. If speed is your goal, many trail shoes can feel like they’re filled with rocks. The North Face Single-Track Hayasa II delivers a fleet-footed effect, as well as reflective colours to help you be seen easily after dark. If you’re looking for something that feels light and comfortable at the same time, the Nike Flyknit Lunar 1+ is soft and moulds to the contours of your feet. The Adidas Springblade trainer has 16 angled blades on the sole, which look like scuba fins, which vary in thickness and propel you forward to help you run faster and further with every session.

Tough enough to work well on daily runs but also light enough to combat the fatigue in your legs, the Mizuno Wave Inspire 9 boasts a springy sole with a Double Fan Wave shape that really cushions your foot. The Asics GT 1000 2 PR is a bright colour but don’t let that fool you – this is a tough trainer with plenty to offer. The groove between the midsole and the outsole keeps you offering a healthy step with a more efficient gait.  And you’re even doing good – money goes towards a women’s charity with every pair sold. There are so many trainers on the market that no matter what you’re hoping for from your workouts.

Categories: Feet, fitness, foot, joints, Running, trainers