How to Stop Sabotaging Your Weight Loss

How to Stop Sabotaging Your Weight Loss


It’s possible that you may have hit a roadblock on your weight loss journey in the form of self sabotage. We can sometimes be our own worst enemies when it comes to reaching our goals. Many times we let fear and old habits stand in the way of success. Self-sabotage has so much to do with our mental processes and perceptions. It’s imperative that we identify these thought patterns and work to correct them. Health takes constant work but we should always be striving for progress, not perfection. It’s the mentality of persistence that will get us to our goals. So if your progress has stalled, take an honest inventory of your habits to break through that roadblock and stop sabotaging your weight loss progress.

Cut the Negative Self-Talk
How are you supposed to accomplish anything if you are busy cutting yourself down with every misstep? Go easy on yourself. Forgive and forget. Focus on what you have accomplished instead of on what you have “failed” to accomplish. Most importantly, believe that you are worthy of weight loss success and all the benefits that come with it.

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Don’t Let One Slip-Up Turn Into a Full-Blown Binge
Just because you slipped up one time does not mean your diet is blown and you should just go hog-wild for the remainder of the day. This type of behavior will be sure to send you spiraling into an unhealthy slump. Forgive yourself the indiscretion, move on, and start anew with a clean slate.

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Set Realistic Expectations
Do not set yourself up for failure by setting unrealistic goals. If you’ve never run, don’t expect to become a marathoner in a month. And if you want to lose 30 pounds don’t attach an unrealistic time limit to it. If you’re doing the work, that’s all that matters.

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Embrace Discipline
It takes work to live a healthy lifestyle. But if you get yourself in the right routine, it will become second nature. So commit to the work and embrace the routine. Set an exercise schedule, plan your meals, get enough sleep. Rinse and repeat. The more you transform your lifestyle with healthy habits, the easier it becomes.

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Trust in the Process
It can be a long road to reach your weight loss goals, so have patience with the process and celebrate the little victories along the way. Maybe the pounds aren’t coming off as fast as you’d like, but you ate well every day this week—count that as a win. Don’t get lost in the big picture. Just focus on the present tasks needed to get you there.





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Healthiest Foods to Order | The Leaf Nutrisystem Blog

Healthiest Foods to Order | The Leaf Nutrisystem Blog


When summer swelter hits its peak, we all want to avoid heating up the kitchen. Going out to eat or bringing food in can be a cool choice at this time of year, even when you are trying to shed excess pounds. Just keep in mind all that you have learned from Nutrisystem about portion size. (Bookmark our handy Grocery Guide > so you can quickly check.) And always search for the healthiest foods to order.

Here are a few hints to help you choose the healthiest foods to order :

1. Grilled Chicken

Grilled chicken breast healthiest foods to order

White meat chicken is a PowerFuel that’s high in protein and healthy fats. According to the United States Department of Agriculture (USDA), you get 70 calories and 1.5 grams of fat in a 2-ounce serving of grilled chicken breast. Stay away from breaded fried chicken breast, which has a whopping 266 calories and 16 grams of fat in a similar size serving.

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2. Sirloin Steak

Sirloin Steak

Meat lovers can enjoy beef when eating out, but should order lean cuts, such as sirloin steak. Being mindful of portion size is especially important with beef—in restaurants steaks typically are at least 6 ounces, which is the equivalent of three servings. Pick beef dishes that are not served with glazes, which often are high in fat, sugar and calories.

3. Raw or Steamed Seafood

Raw Seafood healthiest foods to order

Shellfish, including crabs, shrimp and lobster, along with clams, mussels and oysters, turn any summer meal into a beach party. Better yet, they are an excellent choice when you’re trying to lose weight, too. Shellfish are PowerFuels, high in protein and low in saturated fats. Plus, they treat you to a dose of heart-healthy omega-3 fatty acids. Be sure to order raw or steamed options and steer clear of fried or sautéed items. Also pass on dipping seafood into melted butter or creamy sauces, which are high in fat and calories. Instead add extra flavor with a squeeze of lemon juice or a dash of hot sauce—both Free Foods in your Nutrisystem plan.

4. Fresh Fish

Steam salmon

“Catch of the day” is a summertime favorite, and it’s often among the healthiest foods to order in any season. Salmon (wild-caught or farmed), tuna, cod, flounder and other kinds of fish are PowerFuels that fill you up with protein, but are low in saturated fats and calories. Go with grilled, broiled, or poached fish, which won’t have added fats or other calories. Your best picks are dishes seasoned with herbs and spices and not coated with calorie-laden sauces or glazes.

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5. Salads

Balsamic Salad healthiest foods to order

Warm weather brings the peak of fresh produce season, a perfect time to order salads that are filling enough to be a meal. Add a PowerFuel, such chicken breast, tuna or chickpeas, along with the greens and other raw vegetables, to make a more satisfying salad. For dressing, go with balsamic or other vinegars and stay away from blue cheese, ranch or any other creamy type of topping.

6. Burrito Bowls

Burrito Bowl healthiest foods to order

When the whole gang is craving Southwest flavors, a burrito bowl is the healthiest food for you to order. At a popular takeout chain, a packed burrito bowl can clock in close to 700 calories. No matter what you get in your bowl, pass on high-fat additions such as sour cream and queso. Ask for second helping of raw or grilled vegetables instead.

7. Pizza

Veggie Pizza healthiest foods to order

The rules of thumb for ordering healthy pizza are simple: Thinner crust has fewer calories and carbohydrates than thick crust; minimize the cheese; load up on veggies; beware of deep dish and stuffed crust options, which often have more excessive calories and saturated fats. Do you like meat on your pie? Consider Canadian bacon, which has 63 calories and 1.5 g of fat in 2 slices (3 ounces), according to the USDA. The same amount of pepperoni has an astounding 428 calories and 40 g of fat.

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8. Lettuce Wraps

Lettuce Wrap Burger

At a burger chain restaurant, a brioche bun can ass an abundant amount of extra calories and carbohydrates to your choice of patty. Get it wrapped in lettuce instead, which comes with just 15 calories and 3 grams of carbohydrates. Better yet, order a plant-based patty instead of beef and you can save more than half of the calories (320 vs. 800) and cut the fat content from 17 g to 2.5 g.  Use as much mustard as you want atop your burger, but watch your servings of ketchup and mayo.

9. Chilled Soup

Chilled Soup healthiest foods to order

We usually think of soup as cold-weather food, but summertime menus often offer flavorful and cool choices such as gazpacho, cucumber-yogurt, potato-leek and even fruit-based soups. They can fill you up and help you get a serving or two of non-starchy vegetables. Just watch for those made with fat-laden crème fraiche rather than low- or nonfat yogurt.

 





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Reasons You’re Not Losing Weight

Reasons You’re Not Losing Weight


Is there anything more discouraging than stepping on the scale after a week of dieting and exercise and getting a sense of déjà vu? “Isn’t this what I weighed last week?” Or worse, “Eeek! I gained two pounds!”

Yes, it could be water weight. But there are some other, more surprising reasons you may not be losing pounds—or even ounces—despite your best efforts. Here are seven reasons you’re not losing weight and what you can do to get diet results:

1. The most obvious: You’re eating too much.
It may seem like a pain, but keeping a food diary is one of the best ways to pare off those pounds. A 2008 Kaiser Permanente Study of more than 1,700 people found that keeping track of everything you eat can double your weight loss. In a 2012 study by researchers at the Fred Hutchinson Cancer Research Center in Seattle, women who kept a food diary listing everything they ate from soup to nuts to condiments and sauces lost six pounds more than those who didn’t. If you have a smart phone, you don’t have to carry a little notebook with you. There are dozens of great weight loss food diary apps that will even count your calories for you.

2. You’re skipping meals.
Women in the Fred Hutchinson study who skipped meals lost almost eight pounds less than those who stuck to a minimum of three squares a day. The reason? The researchers speculated that skipping meals can lead to hunger and binge-eating, may alter the metabolism which makes weight loss more difficult, and could reflect a too-busy lifestyle that encourages not only meal-skipping but eating out. Most studies find that we underestimate what we’re eating when it comes to restaurant portions.

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3. You’re eating “healthy.”
Studies by Food & Brand Lab at Cornell University—the folks who study the psychological effects of food labeling and portion size—found that people tend to eat more if foods are labeled “healthy” or “organic.” That’s even when they contain the same number of calories (though may substitute sugar for fat) as the “regular” versions. The researchers found, for example, that consumers assume that cookies labeled “organic” have fewer calories and less fat than “regular” cookies. This is called the “health halo” effect, and applies to foods labeled “nonfat” and “low sugar.” Don’t be fooled. Read the nutrition label for healthier and low calorie food options.

4. You have portion distortion.
One serving of food in most restaurants today was actually two servings 20 years ago, according to the United States Department of Agriculture, which set up a website, choosemyplate.gov, to combat “portion distortion.” One serving of meat or chicken, for example, should be no more than the size of a deck of cards. So if you’re eating a whole chicken breast, you’re getting double the calories. Test your size savvy with this quick portion size quiz.

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5. You’re exercising too little.
Exercise burns calories. If you’re not doing any or very little, you’re relying entirely on the amount of calorie burn you get from simply being alive—and it might not be much—to help you lose weight. Exercising regularly—a mix of cardio and weight training—offers a big assist, though it’s not as important as cutting back on calories, according to several newer studies.

If you find your weight loss slowing or that you’re not losing weight at all, pick up the pace now and then. New studies have found that kicking up your regular activity a notch—known as “interval training”—can help reset your metabolism to burn more energy for a few hours. If you’re a walker, for example, add a little jogging for 20-30 seconds every five minutes and build up to a minute or more. You should be breathing hard during those intervals. Talk to your doctor before undertaking any new weight loss exercise program.

6. You’ve hit a weight loss plateau.
If you’ve already lost 10 pounds or so, you are suddenly a smaller person so it takes fewer calories to keep you going than it did before. You can do one of two things—cut back on your calorie intake or up your exercise a little. A good diet and exercise plan adjusts for your lowered energy needs as you lose weight. Don’t stress over this weight loss challenge. While it’s discouraging, it happens to everyone and you’ll get past it as long as you stick with the plan.

How to Bust Through a Weight Loss Plateau

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7. You’re gaining muscle.
If you’ve been working out regularly, especially if you’re weight training, you’re probably building muscle and possibly increasing bone density which can keep the scale at a standstill for a bit, and even inch it up. Don’t rely just on your scale to judge your progress. If your clothes are fitting better or your Body Mass Index is getting smaller, you’re on the right track to losing weight, no matter what the scale says.





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Healthiest Nuts to Add to Your Diet

Healthiest Nuts to Add to Your Diet


If you want to lose belly fat and improve your heart health, go nuts—literally. Adding more nuts and seeds to your diet can give your daily nutrition more monounsaturated fats, according to research conducted by Penn State University. Diets rich in these “good” fats, like the “Mediterranean diet,” have been shown to reduce belly fat compared to diets where other fats are eaten instead—which is why we’ve come up with a guide to choosing the healthiest nuts to add to your weight loss diet.

Those same monounsaturated fats have also been shown to control blood pressure. And according to a 2013 Spanish study, eating a diet supplemented with nuts and olive oil reduced the risk of stroke, heart attack and death by 30 percent.

So your health—and your belly—want you to go nuts. Just don’t go too nuts: Because they’re calorie-dense foods, it’s easy to go overboard. Consult the Nutrisystem Grocery Guide to make sure you’re keeping your portions in control when choosing the healthiest nuts.

How to Know How Many Nuts You Should Eat

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Here are 10 of the healthiest nuts to help you get these heart and belly-healthy benefits—as well as bonus benefits for disease prevention, appetite control and more:

1. Almonds

green goddess salad

Even if you don’t lose weight, eating almonds can help your belly shrink. In a study published in the Journal of the American Heart Association (JAHA), people with elevated LDL cholesterol—the “bad” cholesterol—those who ate a daily snack of almonds dropped fat in their legs and bellies, even if they didn’t lose weight overall—which is why this little powerhouse made our list of healthiest nuts.

How to enjoy them: Sprinkle some on a salad to make it more filling and fight fat. This surprising Green Goddess Salad features 1/2 cup of shaved almonds with Brussels sprouts, edamame and kale for a flavor you’ll love.

2. Pistachios

pistachios

Those shells are a savior for portion control: If you keep the pile of pistachio shells near you as you snack, it could help signal to your brain that you’ve eaten enough. In one study of students published in the journal Appetite, those who had to shell their pistachios ate 41 percent fewer calories than those who got pre-shelled nuts—but both groups felt just as satisfied and filled up from the snack.

How to enjoy them: With the shells on! On Nutrisystem, 2 Tablespoons of pistachios is one PowerFuel.

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3. Walnuts

walnut oatmeal

Feed not just your body, but your brain: Like salmon, walnuts have omega-3 fatty acids, which have been shown to help with memory and brain functions. In one study published in Plant Foods for Human Nutrition, rats who were given walnuts for 28 days ate less food overall while increasing their ability to complete a maze—making them fitter in both mind and body.

How to enjoy them: Add crunch to your oatmeal with a serving of walnuts. This bowl of Banana Nut Overnight Oatmeal even takes the morning rush out of making them—mix oats, almond milk, bananas, walnuts and other ingredients together before bed, and wake up to a sweet, crunchy, delicious breakfast you can feel great about.

4. Cashews

blueberry balls

While all tree nuts can help with hypertension, cashews bring some extra help to your blood pressure (BP): Magnesium. According to the National Institutes of Health, this mineral helps lower blood pressure and aids in blood sugar control. These little elbow-shaped nuts don’t stop there, though. Cashews are also loaded with copper, according to the Academy of Nutrition and Dietetics, which can help your body use iron from your diet to form more red blood cells.

How to enjoy them: In our antioxidant-packed Blueberry Burst Energy Balls. Cashews help keep these sweet orbs together, while blueberries bring the sweetness in this easy, snackable recipe.

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5. Pecans

healthiest nuts

According to Loma Linda University Adventist Health Sciences Center, Georgians must have fantastic cholesterol scores: Eating a daily snack of their favorite nut can help lower “bad” cholesterol by as 16.5 percent, more than the American Heart Association’s “Step I” diet. It’s thought that this cholesterol-lowering result is due to antioxidants—these compounds block oxidation of blood lipids, whch doesn’t let your cholesterol levels go up.

How to enjoy them: In pie, duh. To stay on plan while getting your pecan pie fix, opt for these mini Maple Chocolate Pecan Pies, which have just 90 calories per serving.

6. Pine Nuts

healthiest nuts

People have been eating pine nuts since before Greek times, but science is now showing how they can help control your appetite: In one study published by the American Physiological Society, women who had pine nut oil had significantly less desire to eat 30 minutes later. The polyunsaturated fats in the nut oil are theorized to be the reason for this appetite suppressant effect.

How to enjoy them: Add pine nuts to the filling power of Greek yogurt’s protein in this surprising Savory Tahini Yogurt Parfait.

Air Fryer Spiced Nuts

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7. Macadamia Nuts

healthiest nuts

These Hawaiian wonders didn’t used to be included on the list of healthiest nuts—macadamias were considered too saturated to be healthy. But one study conducted by Penn State University found that they still lowered cholesterol by 9.4 percent when eaten in moderation each day. Scientists believe there’s “something else” in macadamias that lets them do this trick. Maybe it’s deliciousness.

How to enjoy them: In this Tropical Shrimp Salad with Lemon Herb Dressing. It’s got mango, pineapple, macadamia nuts, shrimp … all kinds of delightful ingredients that make it feel like a treat.

8. Hazelnuts

healthiest nuts

They’re usually masked in chocolate, but hazelnuts have the nutritional power to stand on their own: According to a study conducted by Oregon State University, not only do they have the healthy fats you’ll find in other tree nuts, but they help older adults increase their micronutrient levels, which has been associated with lower risks of age-related health problems like Alzheimer’s.

How to enjoy them: In your own custom nut butter! Follow these instructions to use your food processor to whip up your own, healthier hazelnut spread.

How to Choose Your Nut Butter

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9. Soy Nuts

healthiest nuts

If you’re on the hunt for a one of the healthiest nuts with protein, look no further: According to the United States Department of Agriculture (USDA), crunchy little soy nuts have 12 grams of the filling, muscle-building nutrient in every ounce.  And according to the USDA, that’s twice as much protein as an egg!

How to enjoy them: Snack on them! A half-ounce of soy nuts—about 2 tablespoons—counts as one PowerFuel on Nutrisystem.

10. Peanuts

healthiest nuts

Yeah, yeah, we know: Peanuts aren’t nuts. But peanut butter makes everything better—it adds sweetness, helps ingredients stick together, and just makes everything more yum. No wonder it’s in so many of our readers’ favorite recipes on The Leaf. Recipes like smoothies, homemade candy bars  and poppable peanut butter cups. This versatile butter is a Nutrisystem favorite—even if it’s not a real nut!





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Peaches for Weight Loss | The Leaf Nutrisystem Blog

Peaches for Weight Loss | The Leaf Nutrisystem Blog


Sink your teeth into this juicy fruit for a sweet taste of summer. Fresh peaches are not only delicious, they also are accompanied by many healthy benefits. Grab a peach on the go or whip up one of our delicious recipes to use peaches for weight loss and enjoy a healthy, sweet and balanced summer diet.

Read on to find out exactly why you should bite into this sweet fruit and enjoy the many benefits of enjoying peaches for weight loss :

1. Low in Calories

peaches for weight loss

According to the United States Department of Agriculture (USDA), one medium peach weighs in at only 58 calories—and like many fresh fruits, it has less than ½ gram of fat, with no sodium or cholesterol. While it is true that peaches and other fruits contain sugar, that doesn’t mean you shouldn’t eat them. Sugar in peaches and other fruits occurs naturally; the kind that is loaded into soda, cakes and candy bars is processed, or refined. Both types are broken down in your body for energy. Refined sugars, however, enter the blood stream very quickly, causing blood sugar to spike, then crash. Low blood sugar signals the body it needs more energy, or more sugar—which can start a vicious sugar-craving cycle, say experts. The sugar that naturally occurs in fruit is also packaged with a bunch of healthy nutrients, which help slow the absorption of sugar into your blood.

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2. High in Filling Fiber

peaches for weight loss
You get 2 grams of fiber per peach—half of which is soluble fiber, the other half insoluble. According to the Mayo Clinic, soluble fiber helps keep blood sugar levels steady; insoluble eases digestion. And overall, high fiber foods tend to be more filling, so you’re likely to feel fuller longer. Research published in The Lancet found that eating 25 to 30 grams of fiber per day can help you lose weight, as well as help reduce blood pressure and blood sugar levels.

3. Packed with Water

peaches for weight loss

A peach is 88% percent water—making it a low-energy-dense food. Energy density is the number of calories (or energy) in a specific amount of food, according to the Mayo Clinic. High energy density means a lot of calories in a little food; low energy density is the opposite—few calories in a lot of food. High water content in fruits, like peaches, help provide volume and weight so you feel fuller on less calories.

4. Loaded with Disease-Fighting Nutrients

peaches for weight loss

This fuzzy fruit is a good source of vitamin C, which helps boost your immune system, and vitamin A that promotes healthy vision. It also contains potassium (that’s good for your heart), iron, and antioxidants—plant compounds that help protect your body against aging and disease. The riper the fruit, the more antioxidants it contains, according to Plant Foods for Human Nutrition.

Research from Texas A&M AgriLife found stone fruits—like peaches, plums and nectarines—have been shown to ward off obesity-related diseases, such as diabetes, metabolic syndrome, and cardiovascular disease. Enjoy these fruits fresh or canned in water—on Nutrisystem, one medium fruit or one cup canned peaches counts as one SmartCarb.

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Get your peach fill this season by whipping up one of these delicious (and peachy) recipes:

1. Peach Buzz Bagel Sandwich >

honey wheat bagel
What better way to start your morning than with slices of juicy peaches and a drizzle of honey? That sweet sensation sits atop creamy cottage cheese and a soft-baked, fiber-loaded Nutrisystem Honey Wheat Bagel for a satisfying breakfast sandwich that weighs in at 320 calories.

2. Peach Honey Whipped Ricotta >

honey whipped ricotta

It’s rich, it’s loaded with nutrition and it takes no time to make: Just blend honey with ricotta cheese and a hint of almond flavor for a sweet base. Add juicy grilled peaches to the side and voila—pure deliciousness that provides eight grams of muscle-building protein. On Nutrisystem, this flex snack counts as one PowerFuel and one SmartCarb.

3. Skinny Peach Cobbler >

peaches for weight loss

Sure, you can have your cobbler and eat it, too: This healthy twist on a classic features soft, juicy peaches sprinkled with nutmeg and brown sugar and baked beneath a cinnamon-hinted homemade crust. It takes like you’re cheating, but you’re totally not: Each serving is only 135 guilt-free calories.

4. Blackberry Peach Upside Down Muffin-Cakes >

peaches for weight loss

Two beautiful summer fruits join forces to create a sweet that serves as the perfect breakfast treat or evening dessert and is the perfect way to use peaches for weight loss. These muffins are light, super simple to bake, and are sure to satisfy your cake cravings. The bonus: no butter, no sugar, and you get to eat two for 153 calories. On Nutrisystem, each serving counts as one SmartCarb and one PowerFuel.

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5. Peach Melba Pudding >

peach pudding

The Peach Melba your grandmother made had peaches, of course, plus vanilla ice cream and raspberry sauce. This healthier version keeps the sweet fruit, but subs in non-fat yogurt and raspberry-flavored gelatin to cut help sugar and fat from the old-fashioned favorite. Plus, this peach treat might take the win for best presentation. Each serving is 111 calories.

6. Peachy Green Ginger Smoothie >

peach smoothie

Green smoothies are an simple and delicious way to load up on body-boosting nutrients—and this one is no exception. You get the sweetness of peaches, creaminess from bananas, and a bunch of fiber, vitamins and minerals from the spinach. Combined with almond milk and fresh grated ginger for a little extra zest, this smoothie is so tasty you’ll slurp it right up. On Nutrisystem, one smoothie counts as one SmartCarb, one Vegetable and one Extra.





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Summer Skin Care: Tips and Tricks

Summer Skin Care: Tips and Tricks


Like it or not, summer can take a toll on your skin. The harsh effects of the sun and your body’s sweat can have a negative impact. But they don’t have to!  With just a little bit of forethought, there are some easy summer skin care tips to keep your skin glowing—even in the hottest weather.

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We’ve rounded up these eight summer skin care tips to help you look great all season long:

 1. Eat more Fruit and Veggies.

fruits and veggies

You already know that filling up on fruits and vegetables is a great way to satisfy your hunger with meaningful calories. Fruits and veggies pack in an abundance of nutrients that have a host of benefits. But, did you know that eating a diet rich in fruit and vegetables can also help your summer skin care routine? A study out of the University of St. Andrews school of psychology, which was published in the online journal PLOS one, found that eating more fruits and vegetables may lead to a rosier and healthier looking complexion—which was judged to be more attractive. Specifically, participants eating more fruits and vegetables saw increases in red and yellow tones in their skin which was attributed to the carotenoids in produce.

 2. Avoid High Glycemic Foods.

glycemic index

A comprehensive review of 50 years of clinical studies determined that foods with a high glycemic index (GI) may contribute to acne. High GI foods include sugary fizzy drinks, cakes, pastries, white bread and potatoes—also foods that can contribute to weight gain. Low GI foods include fruits, vegetables and whole grain foods. The review, published in the Journal of the Academy of Nutrition and Dietetics found that there is greater reason for dietitians and dermatologists to work together to determine the ideal diet for acne sufferers. But anyone can benefit from aiming for a diet full of lower GI foods.

3. Improve Skin Clarity and Texture with Sunscreen.

summer skin care

You already know that your daily summer skin care routine should include the application of sunscreen when you’re spending time outdoors. Sunscreen protects the skin from harmful UV rays. However, a study published in Dermatologic Surgery found that the daily use of a facial broad-spectrum sunscreen over a year reversed common sings of photoaging—like wrinkles, texture, overall tone and fine lines. With a daily application of moisturizer with SPF 30, study participants saw improvements of 52 percent in sun spots, 40 percent in skin texture, and 41 percent in skin clarity.

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4. Drink More Water.

summer skin care

Drinking water can absolutely have overall health and weight loss benefits—but it also seems likely that it has some skin care benefits as well. The research has been limited on this but many dermatologists say that their patients who are well-hydrated appear to have better skin with less problematic concerns. If that anecdotal evidence doesn’t have you convinced, there is a little bit of research backing it up. A 2007 study in the International Journal of Cosmetic Science found that drinking 2.25 liters (9.5 cups) of water every day for four weeks altered skin density and thickness. A second study from the University of Missouri-Columbia showed that drinking 500 milliliters of water (about two cups) increased blood flow to the skin. Considering ample water intake will also insist in your weight loss efforts, it’s something worth trying either way.

5. Skip the Makeup at the Gym.

summer skin care

According to dermatologists, sweating can lead to breakouts. If you have acne-prone skin, remove your makeup before working out and wash your face when you return from a run—or the gym. These simple steps are a simple addition to your summer skin care routine and can ensure that your healthy exercise habits don’t have a negative impact on your skin.

6. Wash Your Face Well.

summer skin care

In general, you should be washing your face daily—even if you haven’t worked out. According to the American Academy of Dermatology, how you wash your face can make a difference in your appearance. Be sure to use a gentle, non-abrasive cleanser that does not contain alcohol (which is drying). Use lukewarm water—and resist the temptation to scrub your skin, as this only irritates it. Pat your face dry gently and apply moisturizer. The Academy advises limiting washing to twice a day and after sweating.

7. Get your Daily Dose of Vitamin C.

summer skin care

Whether you cut up an orange every morning, or you like to snack on sliced peppers—getting a boost of vitamin C in your diet may also help promote healthy skin. Many skin care products also use vitamin C for topical application purposes. Research has shown that vitamin C can repair wrinkles caused by sun damage and aging both when used topically as a serum or when consumed in the form of food. According to one study published in the Archives of Otolaryngology: Head Neck Surgery, study participants using vitamin C had improved wrinkles, texture and general complexion. Adding some extra vitamin C to your day certainly won’t do any harm and it just may improve your summer skin care regimen.

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8. Skip the Tanning.

summer skin care

We don’t have to tell you that the sun can have majorly damaging effects on your skin. The American Academy of Dermatology has done a fantastic job of making the skin cancer prevention message loud and clear. However, there are lots of people who still say they love the look of “sun-kissed skin.” If you’re one of them, skip the long hours in the sun—and definitely the tanning beds—and instead, opt for a great self-tanner product. These products have come such a long way and are quite successful at mimicking the look of sun-tanned skin.

Check out 5 Risk Factors for Skin Cancer You Need to Know >





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