Barbell Squat: Januari 2015

Sabtu, 24 Januari 2015

Defending Squat for good reason

It usually starts in the evaluation process when I discover there has been some sort of past injury of the knee or low back. So I usually know what is coming next. I hear the blanket statement "I was told that squats are bad for my knees and low back". The squat has earned the nickname "the king of all exercises" for good reason. Along with being a tremendous trunk and core strengthening exercise in my opinion it is unquestionably the most effective exercise you can use for leg strength and the advanced stages of both knee and back rehabilitation for athletes. When my clients are instructed by a physician not to engage in the squat exercise it usually relates to a disc injury to the spine or an injury to the meniscus (cartilage) of the knee. Unless there is a significant contraindication to squatting it should be prescribed appropriately during the correct phase of rehabilitation or executed with proper technique and a full range of motion.

Think about this Case study:

Three groups of 15 year old male and female athletes were put on a leg strength program consisting of just squats during the summer for 10 weeks.

Group One - Did Full Squats (full squat to floor)
Group Two - Did 1/2 Squats (squat to 90 degrees)
Group Three - Did No Squats. (No squats at all)

Results: The group that did the ½ squats was found to be the most often injured! In group one (the full squat group) no knee injuries over the next one year were reported. In group two (the 1/2 squat group) 3 of the five athletes reported some kind of knee pain or injury. One ACL tear in a female, patella tendonitis in a second female, and an MCL sprain in the third athlete a male! The other two reported no incidence. In group three (the no squat group) 2 of the five reported knee injuries, an ACL rupture in a female and quadriceps tendonitis in a male athlete the other three reported no incidence.

Conclusion: This research study is one of many that bear out the fact which is common knowledge in strength training research. Females are more susceptible to ACL injuries due to hormonal levels and quadriceps angle or Q-Angle (increased angle of the femurs). Doing half squats can cause flexibility deficits and muscle imbalances to the quadriceps. EMG (electromyography) studies show the ½ squat under recruits the VMO or Vastus Medialis oblique (the teardrop or inner portion of the knee), hamstrings and gluteals forcing the lateral quadriceps to do most of the work. Omitting squats completely will deprive the athlete of knee and hip stabilization that may help prevent or reduce knee injuries. Half squatting disallows the knee to travel across the toes and move through a full range of motion again facilitating quadriceps/muscle imbalance by under recruiting the VMO muscle which is the pillar of knee joint stability.

OK so who cares about research studies, VMO's and squats? If you want a good insurance policy for your knees and low back incorporate squatting into your strength program! Squat variations are a staple in all of my athletes programs but prescribing correct squat technique, progression and exercise sequence can be the difference in effective and non effective outcomes in your program.

As much as the squat can be beneficial it can also be disastrous if misused or prescribed haphazardly. One of the worst and most dangerous variations of the squat I have seen is the Smith machine Squat or lunge. The Smith Machine is basically a plate loaded barbell affixed to metal bars or tracks. Quite frequently the Smith machine is prescribed by inexperienced coaches to young trainees who lack the overall body strength to balance a barbell on their shoulders. The idea is that because the barbell is fixed to a stationary track it will keep the trainee from losing balance or getting stuck in the bottom position. While the idea may seem logical it is extremely dangerous and can cause significant injury to the knee and patella femoral joints.

In a poor attempt to mimic the barbell squat or barbell lunge and the idea that it will take stress off the low back the Smith Machine allows you to lean back against the machine pushing your weight up against the bar. This causes the hamstrings to become deactivated and uninvolved in the movement. The problem with this is that the hamstrings dynamically stabilize the Anterior Cruciate Ligament (ACL) and Patella (kneecap). When the hamstrings shutdown, the knee joint will encounter extreme shearing or shear forces. Shear forces are high levels of friction or force in the knee joint that are attempting to pull the knee apart. This puts a considerable amount of stress on the ACL and back of the kneecap because the lower portion of the leg (tibia) is fixated to the ground and the upper portion of the leg (femur) is forcing itself forward.

Senin, 19 Januari 2015

Are you fretting about the holiday season

Are you fretting about the holiday season and thinking about all the Xmas goodies that are hard to resist, especially when your grandma is serving you up her double chocolate fudge Christmas cake to taste at 10pm on Christmas Eve?! Well you're not alone! We all know how it feels to overindulge in some of our favourite foods when with friends and family, especially during holidays. If you've been consistent with your healthy lifestyle this year you can let the reins go a bit and grab a few treats for yourself.

Now once the holiday celebrations end and we've enjoyed the quality time with family and friends, we then realise it's time to stop slipping and get back on track. It's time to give push that motivation and drive in order to make those healthy choices again. However after a week of indulging this is easier said than done to bounce back and stay motivated and working towards your goal. It's always best to take a steady pace back into your routines as going too fast and pushing too hard to quickly may result in you falling off the wagon quickly. So in order to bounce back during and after the holiday season we have the following tips that will help you stay or get back on track depending on when you decide to be good!

Are you fretting about the holiday season

Are you fretting about the holiday season

Benefits of Fat Burners

Not a single day passes by where health conscious people don't think about weight loss. Cutting calories from food is the easiest way to lose some extra pounds but that can create a number of nutritional deficits in your body. Supplements are a great way to lose weight and shed unwanted fat without compromising health or jeopardizing it in any way. Not only that, but some of the recommended supplements will help increase metabolic rate, jack up fat-burning hormones, mobilize stored fat and reduce your appetite. Below are some fat-burning ingredients you want in your fat burners that are suitable for your weight loss goal.

Benefits of Fat Burners

Benefits of Fat Burners

Trying To Lose Unwanted Belly Fat

Why is it that when you are trying to lose belly fat it seems the hardest thing to do? While the other fat on your body is hard enough to burn off, the last fat to leave us is that which covers our abdominal muscles. So, if you are trying to get in shape and be more healthy, where do people go wrong when they are trying to lose belly fat?

1. Thinking That Crunches Will Burn Belly Fat.Doing loads of crunches and sit-ups will not burn belly fat. These exercises work and tone your abdominal muscles, but you need to burn off the fat that covers those muscles first. There are some great exercises that do burn belly fat, like resistance and cardio training. You also need to control the amount of calories that you eat each day.

Lose Weight Without Exercise, How To Make Healthy Choices To Your Diet To Lose Excess Weight

OK firstly before we go any further into this. I do not recommend that you try to lose weight without exercising. If you are trying to lose weight, then you should be doing some kind of regular exercise or physical activity to burn of the extra calories and shape your body.

For those people who have absolutely no motivation to exercise to lose weight, this can be done with a bit of craft and planning. The first thing to understand is that to lose weight, you have to have a calorie reduction somewhere along the line, this could be from your diet or it could be from exercise. In this case we shall focus on the diet and lifestyle choices that you make.

Lose Weight Without Exercise, How To Make Healthy Choices To Your Diet To Lose Excess Weight

How to Practice Moderation During the Holidays: Giving Yourself Permission

It happens every year. Right around mid-November onwards, the bakers start baking and the stores start displaying vast arrays of holiday goodies. Office break rooms start filling up with ginger cookies, sweet breads, candy canes and truffles. In fact, one of the biggest complaints from many of my clients are that there are so many well meaning folks bringing all of these treats into offices, meetings and as gifts, and it's extremely difficult to resist. Knowing the impact this has on our weight and health, why do we keep doing this?

I'm sure you have already guessed it. Food is tradition. Food is comfort. Food is fun. I've had several clients state emphatically that it just wouldn't be the holidays without certain sweets. Some of my clients are bakers and can't imagine this time of year without loading up on flour and sugar to start endless rounds of treats that will be delivered as gifts. I myself love to bake and of course Christmas time is the perfect excuse to bake presents and delicious confections for the family.

Weight Loss Continues to Be Unreachable - Is Stress One of the Factors?

I was recently at the grocery store and took notice of how the struggle for weight control is failing miserably in our culture. There was a lovely woman who was very overweight and struggling even to walk across the store. If you saw her from the waist up she looked like a healthy weight, but from the waist down she would be considered obese. It was a reminder that the simple formula of calories in vs. calories out does not work for many women and men who have been fighting this battle for years and years.

Stress One of the Factors Weight Loss not Continues

Why is this a problem? Let's take a look at what occurs when cortisol levels remain high.

Blood sugar remains elevated.

Glucose is not readily utilized by the cells for energy and cells are less receptive to insulin.

Sugar cravings and feelings of hunger increase.

Fat burning decreases.

Hormones including DHEA, testosterone, growth hormone and thyroid stimulating hormone are suppressed.

Fat storage increases, raising abdominal fat and creating a fatty liver.

Triglycerides circulating in the blood increase.

Weight Loss - Simple Tips That Work

Most people want to lose their weight quickly. They aim to lose 5- 10 kg within a week, and when that doesn't happen, they are the first ones to quit. The programs which claim to provide such drastic results usually require drastic measures as well. For a lot of people, bringing about such a major change in their lifestyles in such a short amount of time is virtually impossible, and these programs know that. However, they still sell because people think such results can be achieved. And while they can, only a very small percentage of people are actually able to achieve such drastic results. Even then, most people find it impossible to keep this weight off once and for all.

Losing weight is more about bringing a change in a person's lifestyle than it is about frequent exercise. Here are some simple tips that are guaranteed to work, though they must be followed consistently for at least three months to show a positive result:

Weight Loss - Simple Tips That Work

Weight Loss - Simple Tips That Work

Cardio - Five Ways To Lose Fat Quickly and Efficiently

The wellness industry has become big business. There are all kinds of supplements and remedies being advertised as miracle weight-loss drugs. The truth is none of the weight lost this way is sustainable. Gaining weight is based on a few factors. Lifestyle, diet, and genetics. Perform an honest assessment in these three areas to determine where adjustments need to be made in order to lose weight. Increased metabolism is something you are born with, but if you live a sedentary lifestyle and have a poor diet, you will eventually gain weight. Living an active lifestyle can sometimes lead to a poor diet which can affect the rate of weight gain or loss. Dieting alone may allow you to shed a few pounds but if their isn't a lifestyle change, those pounds may come creeping back.

Halloween Themed Workouts To Stay Fit

Halloween is a popular fun time of the year with some great seasonal activities like pumpkin picking, hay rides and trick-or-treating. It is also the time when many tempting treats increasingly become the main attraction.

Both are good reasons that call for an increase in exercises. Here are some Halloween-themed workouts that are a combination of exercise pairs without any rest in between.

Aerobic Exercise: The True Fountain of Youth

The proverbial fountain of youth can't be found in a fountain. It's not hidden in a bottle of expensive face cream or skin serum. It's not about going 'under the knife' for plastic surgery.

But it is out there. It's in our city parks, on the bicycle paths. It's in our neighborhoods, on the sidewalks. It's in our neighborhood fitness centers or community pool. It's in the tennis courts, athletic fields, and even on our televisions, with the help of DVD players.

Most importantly, the fountain of youth is within ourselves. All we have to do is get up off the couch and start moving. Exercise is the fountain that we can drink from, to keep ourselves young, internally and externally.

The Best Pumpkin Workout For The Whole-Body

Halloween is the time of the year that brings in memories of candy and costumes. It also brings in memories of loads of pumpkins at most grocery stores. For one, they are widely used for cooking, but in addition they can also be used for workouts. And to go ahead with pumpkin workout, you need to pick a gourd that is heavy enough to give you a good workout as any other medicine ball. Here are some ways to make the best use of pumpkin for a full-body workout.

The Pumpkin Lunge With TwistThis lunge movement will provide workout to the entire body, and to involve your abs, it is necessary to add a twist. Step your right foot forward with both the legs in a roughly 90-degree angle. Once you find your balance, twist to the right as much as you can as you hold your pumpkin tight. Repeat with the other foot, as you twist to the opposite direction. Keep alternating feet in place or do the workout on the go. Continue for three sets of 12 on each side either way.

What Is Tabata Training? Is It Better Than Aerobics?

You've done a more or less regular aerobics exercise routine since high school. You feel good about yourself, and you know you're doing the right thing by your body every time you get yourself out of bed an hour early to go do it.

It isn't fun, exactly, and it isn't short, but, life isn't all fun and games. You're more or less fit, and though you'd like to be a little more athletic, maybe, you're glad you're not less.

Now everyone's talking about this thing called Tabata. No one did that when you were in college, or high school, either. Is it the newest fad among people who must always be doing something different?

Why Are Heart Rate Monitors the Most Important Thing You Can Buy to Achieve Your Fitness Goals?

What is your fitness goal? To lose weight? To have more endurance? To improve cardiovascular health? Whatever your aim is, a heart rate monitor is essential to hitting your goal.

I'm sure you have heard the term work smarter, not harder. Why would you want to overdo your cardio when working in a lower zone is the key to achieving your goal? It will make your life a lot easier - and push you to your fitness dreams faster. It will also help when you hit a fitness plateau and your body is not progressing the way you want it to. When you use a monitor, you know you are training at the correct intensity. You know you're not over-training or under-training your body. In other words, you will see better and faster results, pushing your motivation through the roof! You'll know you're on your way to being the best you possible.

Secret Cardio for Ultra Fast Fat Loss

OK so we all know about cardio and the different types that are out there, such as high intensity interval training (HIIT), Slow state cardio, medium state cardio and so on. However which is best and how much should we do to optimise fat loss?

Well that's where my secret cardio type comes into play. That's right after trying multiple different types of cardio I have found this one is the best for optimising fat loss.

So what is it you ask?

Cardio for Your Health! The Secrets to Maximize

Cardio training is often thought to be an effective method for weight management. However, often I hear from people, "I do so much cardio and I've been gaining weight not losing weight!!"

Confusing problem isn't it?! After all, you would think with the amount of cardio you do you would be expending a lot of calories causing you to lose weight.

What adds to this belief is that the more recent fad in fitness is the promotion of high intensity exercise, whether this be weight training or cardio vascular training.

Rowing, Great Cross-Training Exercise

What do you do when you want to work out but need a break from your usual cardio? Indoor rowing is an excellent alternative. If you're into power training, rowing is for you. This article covers the basics of starting to row.

Truly, the only indoor rowing machine worth using is the Concept 2 Rowing Ergometer ("erg" for short). Yes, other rowing machines exist, but no one who rows takes them seriously. The Concept 2 is the gold standard. The current models are the D and the E (slightly higher off the floor). The longest-standing model is the C, which was the one-and-only for many, many years. (I have one, love it, and wouldn't trade it for a D for anything!)

The stresses of our everyday life put a lot of wear and tear on our internal organs, including our hearts. Since heart disease is one of the leading causes of death, it makes sense for us to do all we can to protect our cardiovascular health. Stress causes us to remain in a state of flight or fight and causes constant adrenaline to be pumped through our systems causing this wear and tear on our organs. Pulsed electromagnetic field (PEMF) therapy can help reduce the damage done and keep us heart healthy by reducing the stress our bodies experience on a daily basis and energizing our cells to heal at faster rates.

PEMF therapy sends a series of low intensity electrical charges into the cells of the body. The magnetic field is used as a carrier to bring the electricity both safely into the body and quickly enough to penetrate the cell barrier. Once inside the cell, the electricity fuels the cell's metabolism. This enables them to enact rapid repairs as well as improve overall health by eliminating toxins and absorbing fresh nutrients.

Which Cardio Machine Is Best? - Treadmill, Elliptical, Bike or Stairs?

When looking to burn fat and melt away the calories, the most efficient method is cardiovascular exercise. There are many options for cardio machines, each with its benefits and drawbacks, but the most cost efficient way is to buy used gym equipment. The key to choosing the right machine is to use a machine that you find most enjoyable and that you are most comfortable with. You shouldn't be dreading your workout, and the more fun you have, the harder you will work and the more benefits you will see. With that being said, knowing the basic functions and features of each cardio machine can help you further reach your fitness goals.

Which Cardio Machine Is Best? - Treadmill, Elliptical, Bike or Stairs?

Which Cardio Machine Is Best? - Treadmill, Elliptical, Bike or Stairs?

Top 10 Reasons To Run

This is my list of why I run and I hope this list will inspire you to either run - or embark on starting to run. Please note though, that the real list is about 50 reasons long so in an effort to honor brevity due to our collective ADD in today's society I will keep it short. Thanks Twitter, Pinterest, Instagram, and Facebook! Yes, all of which I do use, so I am a guilty participant of our societal problem! Hey, if you can't beat em', join em'!

The above is a great transition into the very first reason I run so without further ado, foreplay, chatter - here's the list:

Sight Jogging in Dublin

Jogging is one of the most popular forms of physical activity, because of the health benefits it provides such as bone strengthening, improved cardiovascular fitness and important body fat loss, but also because of the easiness with which people manage to keep up with this routine unlike with other aerobic exercises. While jogging, one can sightsee, become closer to the nature and rediscover the beauty of their city and this serves as a great motivation. If you want to keep fit and stay healthy for a long time, there is nothing better than combining wonderful sightseeing experiences from Dublin with your regular training. Of course, if you led a sedentary life and you accumulated a lot of body fat, it is better to start by working with a reliable personal trainer in Dublin. He can customize a more efficient working-out routine and develop a diet tailored to your needs, helping you achieve your goal faster. Jogging is perfect for people who wish to keep fit, but it is not the best solution for people with overweight issues, who should combine running with other fitness exercises. Sight jogging in Dublin is especially great, because you have the opportunity to choose from a great variety of routes, the ones that fit your needs and taste better. Following are three running routes ideas for people living in this wonderful city.

How Cardio Exercise Helps You To Lose Weight

Some sort of cardio exercise is a must if you want to lose weight. These activities involves running, jumping, even dancing. In other words, any exercise that gets your heart pumping.

Many people take aerobics classes to get some cardio fitness in. Aerobics involve usually exercising to music in a coordinated fashion, almost like dancing. Aerobics became popular in the 1980s and was developed to make working out more fun.

In addition to aerobics, you can also do other exercises such as bike riding, running, or stair climbing. Most of the health clubs today have a vast array of fitness equipment such as mechanical stair climbers, bicycles, rowing machines, and treadmills.

Staying Fit When on the Road

Keeping fit when on the road can be a struggle, even in the best of times. Whether you're going for work or pleasure, it can be easy to forget about your own health with 'easy walks' in a department store being the only form of exercise you do, if you call that exercise.

With the modern industrialised world becoming more and more immobile due to hoards of people working information jobs in offices, this promotes obesity and its related diseases down the track. This can even be worse when travelling overseas on business trips, when the last thing you want to think about is how many push ups you're doing, or what you're dead lift max was last time. Hence, it's imperative to maintain a schedule to keep fit when travelling in order to prevent that middle section from expanding, and becoming another statistic.

Cardio Exercise - Good for the Heart

Cardio is short for cardiovascular. This is the system that centers around the heart to transport blood that carries nutrients to various parts of the body. The proper name for this type of activity is aerobic exercise, exercise that requires a lot of oxygen during a prolonged time frame. Cardio exercise is very different from high intensity interval training that involves very fast movements in short bursts (30 seconds to a minute), a short rest and repeating in a cycle pattern. Cardio is done for much longer periods of time with or without rest depending on the fitness level of the individual. Activities include walking, running, cycling, swimming and even dancing.

10 Ways to Get Back Into Shape

Every new diet or exercise program promises a new and innovative way to lose weight. However, the method in which you lose weight or get into shape really has little baring on your success. The way you think and feel are the real drivers of success.

So here are my top 10 ways to get back on track, to start losing weight and get into shape today.

1. Decide on why it's important to you

Just because you think you should be thinner is not motivating enough to sustain a healthy lifestyle, you need to know why you care - why it matters to you to be healthy. This means taking time to think about what it means to you to be healthy and how it will improve your life. In addition, you must be clear on the costs associated with remaining unhealthy.

Sabtu, 10 Januari 2015

15 Weight-Loss Victories That AREN'T the Number on the Scale

Signs your body is changing, even if your weight isn't

If you've been working your butt off at the gym and following your diet to the letter, it can be a little discouraging when the scale doesn't budge. But as you know, the number on the scale is only one way to measure progress—and there are a bunch of victories to celebrate while the scale takes its sweet time. Look out for these just-as-satisfying signs that your body is changing, thanks to all of your hard work.

1. Your skinny-day pants fit like a glove. No jumping, wiggling, or performing crazy acrobatics to get into them required.

2. You don't get (as) winded climbing the five flights of stairs to your apartment. Okay, there may never come a day when those steep stairs don't feel like a mountain, but you no longer feel like scaling them is your workout for the day.

3. When it's time for some midday snackage, you actually crave fruits, veggies, and other healthy snacks. As opposed to just begrudgingly eating them because you know they're good for you...

4. You have to go down a belt notch. Hello, slimmer hips.

5. Your normal workout no longer leaves you a panting, sweaty mess. Time to level up because you can totally handle a new challenge.

6. You glance in the mirror before your shower, and—what's that? Muscle definition? Try not to spend too long striking bodybuilder poses.

7. Your favorite outfit somehow looks even better on you today. You didn't think it was possible, but your body proved you wrong.

8. You easily whip up healthy and delicious meals like a master chef. We know, we know. It seems like just yesterday that you were ordering takeout every night.

9. You wake up feeling more energized than sluggish. Best weight-loss side effect ever.

10. You trimmed 20 seconds off of your mile time without even trying.Remember when you couldn't even run a mile at all?

11. You've kicked your bad eating and drinking habits without even realizing it. Diet Coke, who?

12. "Have you lost weight?" Your scale might be stalling, but your friends definitely notice a difference.

13. You have to send a dressing room attendant to grab the next size down. You had no idea your go-to size wouldn't do anymore.

14. Standing on your 45-minute subway commute is no problem. Well, except for that guy's armpit in your face, but hey, at least you're not exhausted, too.

15. You start noticing what you like about your body in the mirror—instead of what you still want to change about it. Because the best non-scale victory is the self-love that comes with treating your body right.

10 Time-Wasting Activities You Can Cut From Your Day to Make Room for Exercise

Be honest: How many times in the last month have you had a definite plan to go to the gym…only to find yourself begging it off because you’re just too time-pressed? Yep, thought so. While we’re not doubting that your life is crazy-busy, we’re willing to bet that by skipping certain behaviors that suck two minutes here or 10 minutes there, you will have that extra half-hour (or more!) to make it to yoga class or lace up your kicks for a brisk run, boosting your weight-loss (or weight-maintenance) efforts in the process.

Check out our list of time-wasters to skip here. Ditch them now, then add up all additional minutes you’ll have for staying fit and maintaining your health and wellness goals.

1. Hitting the Snooze Button: 10 Minutes

It doesn’t really score you any extra rest, so rise and shine!

2. Inspecting Your Pores in a Magnifying Mirror: 5 Minutes

No one sees them that close up anyway!

3. Trying On a Second Outfit to Possibly Wear to Work: 3 Minutes

You know you’re gonna go with the first option you picked out, so save yourself the agony of standing beside your closet trying to decide.

4. Venting About Your Boss at an Office Bitch Session: 3 Minutes

No matter how awful she is, griping is not productive—it just gets you caught in a loop of complaining.

5. Waiting in Line at the Coffee Shop for a Latte: 7 Minutes

We’re all for indulging and treating yourself, but the joe in your office break room will perk you up just as well.

6. Googling Plane Fares to Random Tropical Destinations: 5 Minutes

Kayak and Expedia—they’re like digital crack!

7. Doing a Post-Mortem with Coworkers About Last Night’s Episode of Walking Dead...Which You Don’t Even Watch: 10 Minutes

Save the recaps for shows you actually tune in to.

8. Updating Your Social Media Feeds at Lunch: 2 Minutes

No one really needs to see the PB&J you ate today.

9. Your Ongoing Words With Friends Game: 15 Minutes

Deleting the app takes a second, and now you can’t waste time playing strangers.

10. Watching That Second Episode of Gilmore Girls on Netflix: 45 Minutes.

The longer you draw out the series, the longer you can enjoy the show. Win-win!

9 Foods That Boost Your Calorie Burn

Hitting the gym isn’t the only way to torch cals.

by Gerard Mullin, M.D.

Ignite your metabolism to burn extra calories every day! These miracle foods from the Good Gut Diet (published by Rodale,Women's Health's parent company) will speed up your body's natural calorie burn so you can finally see the results you've always wanted.

Eggs

Eggs are a super protein. They contain all nine of the essential amino acids your body needs to thrive. It's been shown repeatedly that people who eat eggs for breakfast feel fuller longer, reduce their overall daily caloric consumption, and lose weight. Studies consistently show that eating a protein-rich breakfast lowers appetite throughout the day.

Use it: Your best bet is to eat more calories while you are physically active—so that egg breakfast offers a perfect combination.

Chia Seeds

Chia has been used as a medicinal food in Central and South America and across many cultures to prevent diabetes, obesity, and cardiovascular disease. Loaded with healthy anti-inflammatory fats, protein, and fiber, these seeds also help prolong fullness. A mere tablespoon of this powerful plant food packs a walloping 2,500 milligrams of omega-3 fatty acids, 4.5 grams of fiber, three grams of protein, and a boatload of phytonutrients.

Cinnamon

Cinnamon is a fat-burning powerhouse that boosts metabolism and has been proved to help your body block the absorption of glucose and enhance the action of insulin to clear sugar from your blood. The anti-inflammatory agent also counteracts the effects of obesity. It's been shown to slow gastric emptying, which stabilizes blood sugar by slowing its transit into the small intestine.

Use it: Add cinnamon liberally to your daily cup of coffee.

Berries

Berries are rich in disease-fighting polyphenols—compounds that provide many cardiovascular protective benefits. These effects are particularly notable in cranberries, strawberries, and blueberries. Studies suggest these compounds reduce body-weight gain, inhibit fat accumulation, possess anti-inflammatory and anti-diabetic properties, and alter gut flora to inhibit the growth of harmful pathogens.

Ginger

Often referred to as a "universal remedy," ginger consumption has anti-inflammatory, anti-hypertensive, glucose-sensitizing, and stimulating effects on the gastrointestinal tract. The spice also eases hunger, increases fat burn, and can be used as a home remedy to help ease symptoms of digestive complaints, including constipation, dyspepsia, belching, bloating, epigastric discomfort, indigestion, and nausea.

Use it: Try adding a little ginger to your stir-fry, or steep it in a cup of hot water for a delicious ginger tea. It will calm your stomach as it helps you burn fat.

Green Tea

When it comes to weight loss and fat burning, green tea has a number of benefits that make it, black tea, and coffee super beverages for a lean metabolism. Green tea's caffeine enhances energy expenditure and fat oxidation by activating the sympathetic nervous system, while the polyphenols counteract the reflex decrease in the resting metabolic rate that usually accompanies weight loss.

Use it: Shoot for two to three cups of caffeinated green tea daily. Green tea appears to have a prebiotic effect, too—it helps support the growth of the fat-burning friendly flora. Its catechins also help improve the health of your GI tract in a way that balances hunger hormones.

Avocado

Avocados are one of the rare foods containing high amounts of healthy anti-inflammatory fats, a decent amount of protein, tons of healing phytonutrients, and a magnificent amount of fiber (11 to 17 grams per avocado!). Avocado oil is especially high in monounsaturated fatty acids (MUFAs), including an omega-9 fat called oleic acid—a MUFA that has been shown to quiet hunger. MUFA-rich diets also protect against abdominal fat.

Use it: As little as half an avocado a day may reduce hunger for five hours after eating, along with increasing overall levels of satisfaction.

Quinoa

Gluten-free quinoa is high in magnesium, which is a key regulator of energy and promotes good blood sugar control. Another perk: It's filling. A study at the University of Milan showed that quinoa has a satiating effect—the highest among the gluten-free grains.

Use it: Two cautions: First, quinoa is coated with saponin—a potentially toxic, bitter-tasting chemical. So rinse it thoroughly before cooking—rinsing doesn't diminish the nutritional benefits of quinoa. Second, be aware that this superfood is high in oxalates, which could be a problem for folks who tend to form oxalate kidney stones.

Cayenne Peppers

Capsaicin lights up your fat-burning metabolism as few other spices can, in part because it triggers your stress hormone response system. When your sympathetic nervous system (also known as the fight-or-flight response) is activated, hormones called catecholamines—such as epinephrine and norepinephrine—are released into the bloodstream. This process increases thermogenesis, whereby fat is oxidized more effectively. That means your fat becomes fuel for your metabolic fire in as few as 20 minutes after eating cayenne.

Use it: Stay away from capsaicin supplements—take it in its whole food form instead.

The 7 WORST Foods To Eat At Night

Avoid these no matter how hangry you are.

by Victoria Wolk

Eating right before bed is a recipe for gaining weight and sleeping poorly, but it can also seriously damage the tissue in your throat and esophagus. No doubt you’re familiar with acid reflux—which occurs when digestive juices back up into the chest or throat and cause a burning sensation—but there’s also something called “silent reflux,” which is different from common heartburn. It has the same causes but without the usual symptoms. Instead of indigestion, sufferers get sore throats, chronic coughs, and difficulty swallowing. Nearly 50 percent of Americans have silent reflux and don’t know it, says aryngologist Jamie Koufman, M.D., who has been studying and treating the condition for about 30 years.

MORE: The Simple Breathing Technique That Leads To Better Sleep

“The single greatest risk factor is, by far, the time that people eat dinner,” says Koufman. She recommends having supper no later than three hours before bed. But even if you manage to do that, be aware that late-night snacking can have the same ruinous effect. If you are going to hit the fridge or pantry before you hit the sack, here are eight things you should never, ever grab.

Alcohol

It relaxes the valves that connect the stomach and esophagus. When this happens, your body is unable to keep food where it belongs. “If you have alcohol just before bed, you’re pretty much asking to have reflux,” says Koufman.

Soda

It doesn't get much more acidic than soda. In fact, soda is actually more acidic than anything found in nature, says Koufman. The acid damages those same valves. Plus, carbonation increases stomach pressure.

Chocolate

Certain flavors are high in fat—which comforts and relaxes the valves, too—and it contains caffeine and a lesser-known stimulant called theobromine, essentially making it a triple whammy.

Cheese

It's another fatty food, but if you must indulge, hard varieties such as Parmesan and Swiss have less of a reflux effect than softer types such as feta and mozzarella. (Yes, that means no pizza.)

Nuts

When it comes to reflux, fat is fat, whether saturated or unsaturated. So despite the fact that nuts generally contain a healthy dose of the latter, they should be avoided before bed. Cashews, walnuts, macadamias and peanuts are the worst, says Koufman, while pistachios and almonds aren’t quite so bad.

Citrus

It’s also highly acidic. A glass of orange juice or a green apple are your worst choices, but some people can eat red apples without problems—it depends on the person.

Coffee

Not only is it inherently acidic, but the caffeine it contains also generates additional stomach acid. If you must sip, decaf generally has lower acid levels than regular.

So what options are left when the midnight munchies strike? Koufman suggests anything that’s low in acid, such as bananas, a bowl of low-sugar cereal with low-fat milk or, her favorite, chamomile tea. “It’s soothing,” she says. “It sort of fills you up and settles the stomach.”

17 Things EVERY Woman Deserves in a Relationship

Including late-night tampon runs and wake-up sex

Sure, we’ve been told to make compromises in our relationships because no one is perfect, but that doesn’t mean you still shouldn’t hold out for excellence. Every woman deserves a partner that will love and respect her, but it’s the little things that actually add up over time, like DVRing your favorite TV shows and knowing your actual shoe size. So if you’re putting your list of "must haves" together, you might want to include some of these…

1. Someone who thinks lounging at home on a Saturday night is just as fun as bar hopping. Getting dressed up and going out is always fun, but sometimes you just want to veg on the couch with your partner and the latest season of Sons of Anarchy.

2. Someone who will go the drugstore to get you tampons at 1 a.m. You need them, and you need them now. This is NOT a drill! Anyone who will appreciate this urgency and do what they can to help is definitely a keeper.

3. Someone who will make you breakfast in bed when it isn’t your birthday. Because love sometimes comes in the form of homemade waffles and a mango mimosa.

4. Someone who loves your favorite TV shows as much as you do. How else are you going to explain that you really, really want to have sex with them—just after Scandal is over?

5. Someone who somehow always knows exactly what you want for dinner. After a really long day, having them read your mind and place your go-to takeout order for you is pretty much perfection.

6. Someone who saves the last bite for you. They see you eyeing that last piece of cheesecake, and they're not going to get in your way.

7. Someone who has actual cleaning supplies and knows how to use them. Sharing household chores is a must if this thing is going to last for the long haul.

8. Someone who wakes you up with the best sex ever. Hey, you'll both have a better start to your day.

9. Someone who doesn’t mind when you’re way too tired to do it. Sometimes in the battle of sex and sleep, sleep just plain wins. Having a partner who understands that is crucial.

10. Someone who loves your dog/cat/ferret as much as you do. Because you're pretty much a package deal.

11. Someone who thinks Valentine’s Day is just as cheesy or just as whimsical as you do. Holidays are way more pleasant when you can agree that it's either the best day ever or a tacky corporate hoax.

12. Someone who knows exactly how to please you in bed. It's like their body was made to please your body.

13. Someone who inspires you to be a healthier, happier you. Sometimes it takes the right person to introduce you to the awesomeness of hiking and kale.

14. Someone who doesn’t guilt you about that extra slice of pizza. They love you. You love pizza. It's a complicated love triangle, but they get it.

15. Someone who never makes fun of your dance moves. They actually think that weird shimmy thing you do is kind of adorable.

16. Someone who laughs at your bad puns. Hey, at least one person at the party will think they're funny.

17. Someone who feels totally lucky to be with you. Because you're awesome, and you deserve to be with someone who appreciates your awesomeness.

The Seriously Simple Way One Woman Lost 75 Pounds

Katie Svoboda is proof that one step can totally change your life.

KATIE SVOBODA / RYAN DONNELL

Before: 220 lbs.

After: 145 lbs.

The extra pounds crept up on Katie Svoboda, 26, so slowly that it was easy for her to live in weight-gain denial. The 5'7" former athlete found herself eating fast foods and gaining 15 pounds a year for a few years straight—until in 2012, she'd hit a high of 220 lbs. When she went dress-shopping for her wedding, the reality of her unhealthy lifestyle came crashing down. "The saleswoman told me I'd need a size 20," she says. "I thought, Are you kidding?! I used to be a size 10." Katie made some drastic life changes, embraced a more active lifestyle, and is now a healthy 145 lbs. Now engaged to a new partner, Katie can't wait to wear her size-6 dream dress to their wedding.

Here's what Katie says helped change her life:

Entertain yourself. "I watch morning TV on the treadmill. It makes time go by much faster."

Take an all-for-one approach. "I try not to cook separate dishes—I make one healthy one and we all eat it, so I'm not tempted by the kids' chicken nuggets."

Eat out loud. "Crunchy foods are super satisfying: I love sliced cucumbers, celery, and nuts."

For more on Katie's incredible weight-loss journey, pick up the January/February issue of Women's Health, available now. In the meantime, check out more inspiring weight-loss success stories and healthy ways to lose weight.