Fat Loss Weight Loss 

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Fat Loss Weight Loss 

The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss

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7 Ways to Stop Being So Clumsy

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You knock over a glass of wine. You tumble trying to put on leggings. You trip up the stairs. Sound familiar? You probably have a clumsy streak. (Jennifer Lawrence, we’re looking at you.) But the good news is you don’t have to resign yourself to a life full of of bruises and stains.

Clumsiness is related to a few different factors, including your reaction time, processing speed, and level of concentration, explains Charles “Buz” Swanik, PhD, director of biomechanics and movement science at the University of Delaware College of Health Sciences. When life gets in the way of those functions—think too little sleep and too much stress, for starters—it can throw you off balance, literally. 

Thankfully, there are steps you can take to make yourself less prone to mishaps: “We have enough evidence within psychology, neuroscience, and biomechanics research to know that people can definitely make changes and prevent accidents before they happen,” Swanik says. Below, he suggests seven ways control your inner klutz.

Know when to take a breather

A little bit of stress can be a good thing, Swanik says. “It does help you concentrate, and focus, and increase your situational awareness.” But excessive amounts of stress can slow down your processing, and even affect your peripheral vision. “You don’t know where to look, or what to attend to that may be unsafe,” he says. “You may over-focus on whatever is stressing you out and avoid seeing potential danger.”

The catch-22? Your favorite way to clear your mind may actually set you up for an accident, Swanik says. If you de-stress by going for a run, for example, consider doing a few minutes of meditation or deep breathing first—so by the time you hit the pavement you're more alert, and don't risk getting hurt.

"It's funny, because the tradition is to get athletes all psyched up before a big game, but that's actually probably the last thing we should be doing," Swanik says. "We should be trying to keep them calm and anxiety-free. They probably would think much better and be smarter on their feet."

RELATED: 19 Natural Remedies for Anxiety

Train your brain

Swanik's research has suggested that people with not-so-great memories, and slower reaction times and processing speeds tend to have more coordination problems than folks with more efficient cognitive functioning. Fortunately, there are apps for that: Swanik recommends doing a Google or app search for "brain games." You'll find many options designed to improve memory and reaction time, he says. "[These apps] can help people foster some change."

Build up your core

Several studies on collegiate athletes have found that having less core control may increase the risk of lower extremity strains and sprains, says Swanik. And research on older adults suggests core strength can help prevent injuries: “When you put senior citizens on a core strengthening program, they usually have fewer falls," he says. "Your core is the center of everything." Try adding plank variations and moves like superman and bird-dog to your regular exercise routine.

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Think ahead

“YouTube is full of videos of people who have really not weighed the consequences and the risks of a situation before attempting to do something,” Swanik says. “Thinking ahead about what’s about to happen next, as basic as it sounds, is probably the best advice we can give people.”

That’s because accidents happen fast. Like, really fast. “We probably only have a quarter or a tenth of a second where a person makes a mental mistake and has some kind of injury,” he explains.

If you're feeling especially clumsy, make an effort to be extra-aware of your actions: Standing up from your seat? Check to see if there's anything you might knock over on your way up. About to climb stairs in high heels? Slow your pace and watch your footing. “Even if it’s just crossing the street, you should be actively thinking, Is this a good time to send a text message?” Swanik says.

Monotask

Do one thing at a time, simple as that. "Once you start to multitask, you get into a more dynamic and complex environment," he explains, "and it’s increasingly difficult to be deliberate [over] any one thing that you’re doing."

RELATED: 7 Exercises to Fix Muscle Imbalances

Be patient when you're trying something new

You know those stories about amazing athletes who join a game of beach volleyball, or start fooling around on a skateboard, and end up blowing out an ankle or knee? Clumsiness is often the result of diving into a brand new activity too quickly, Swanik says. "From a motor control standpoint, if you plan to try something that requires a new set of skills, you really need to be extremely patient," he says. "Think of it as a novel environment, an unfamiliar situation where you need to really slow down and assess how your skills parallel whatever it is you're doing.”

Swanik has seen this in research on collegiate athletes who are starting a cross-training regimen. "Some athletes will be unable to negotiate the new task physically and mentally, and they have coordination problems, and boom, injury."

The takeaway: If you're a a die-hard runner about to hop on a spin bike for the first time, ease your way into the new workout, and recognize that the movements may not be what your body is used to.

Get more sleep

Though never easy, clocking more shut-eye is a no-brainer: “We know that even losing a few hours of sleep is almost like drinking alcohol," Swanik says. "The effects are so profound and fast and deleterious that I would really caution people to make sure they’re getting enough sleep to avoid any sort of accident, whether it’s just being groggy while sipping coffee and spilling it, or something much worse.”

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Amanda's Secret to Losing Over 100 Pounds Wasn't a Diet

http://www.popsugar.com/fitness/130-Pound-Weight-Loss-Story-37209787

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Our next Before & After story comes from Amanda Fraijo-Tobin, who blogs about life after losing 130 pounds on her blog Friday Love Song, which is part of our POPSUGAR Select Fitness network. Below, she shares how she lost the weight and how she keeps it off.

Amanda: Before

Growing up, I wasn’t severely overweight — sure, I had a pudgy stage, but a lot of people did! My weight wasn’t something I thought much about being a kid (as it shouldn’t be). My parents had good intentions, like most, but we certainly did not grow up eating very healthy. Snacks, soda, meals prepared without nutritional aspects considered. Soda became a very bad habit for me, especially as I got into my teens and didn’t have anyone stopping me from drinking so many.

Fast-forward to high school — like most high school girls, I thought I was fat. Even though, in retrospect, I clearly wasn’t. I didn’t let it consume my life, though I was a little on the chubby side (so I thought) and I was OK with that. Looking back, I think senior year is when the trouble began for me. Stress, changes in my life, poor eating, and not exercising (hello, gym-class-not-required-after-ninth-grade!) led me to pack on some weight. Again, I already felt like a “fat girl,” so I kept going with the mind-set of “This is me — this is who I am.” I was married young, had my first child at 20, and of course, packed on more weight. Divorced, remarried, and two more babies later — more weight.

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My weight wasn’t something I paid attention to. I never weighed myself. The only time anyone took my weight was maybe once or twice a year when I had a doctor’s visit — and even then, I didn’t think much about it. This is me — this is who I am . . .

Amanda: Before

My husband is a type 2 diabetic. He had already been on tons of medications for several years to control his blood sugar and other problems associated with the disease. He got to the point of having to add insulin injections to his enormous list of meds. His doctor kept urging him to consider weight-loss surgery, telling him that, if he lost some weight, there was a possibility he may be able to stop taking some of his medications. This seemed like a great solution to my husband — I, on the other hand, disagreed. I told him repeatedly, this wasn’t the solution. If you don’t break bad habits that got you to a certain point, you could not possibly make a real change.

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Insert light bulb moment. Pot calling kettle black. Even though it wasn’t something I monitored, I was surely at the heaviest point of my life. I was waking up to get my son to school and collapsing on the couch for a nap once he was off. I was having random pains in my foot. I felt gross. I knew I needed to start making changes. I needed to make changes for myself, but also for my husband, for my kids. I needed to be a better example. This wasn’t about vanity. This was about life, making a better life for myself and my family.

I knew this wasn’t going to be easy. I had packed on the weight over the course of 10 years. I knew it was going to take some time to take it back off. I knew there would be times I would feel like quitting. But from the start, I adopted a “Today I will do what I can” kind of attitude. This went for exercise as well as eating habits. I knew all my bad eating habits were not going to disappear overnight. Slowly but surely, I made mental lists of things I was doing that were awful for my body and thought of ways to change them. Drink more water, read labels of items I was eating, etc. I had been having such severe pains in my heel that some days I could not even walk on it. Some days, I may not get through an entire workout like I wanted to — that’s OK. Today I will do what I can.

Amanda: After

I chose not to be vocal about my weight-loss journey from the start. I didn’t mention it to friends. My husband and my father were about the only people who knew what I was trying to accomplish. There were many days of whining on my part to my husband about aches and pains from making my body do things it wasn’t used to doing. I admit I have no idea for sure what my starting weight was. I have a general idea based on the last time I had been weighed at the doctors — but my journey began about six months, and what I’m guessing, may even be more pounds later. I did not start out with a goal weight in mind. I didn’t want one. I wanted to be healthier. Period. Healthy is not pounds on a scale. This is not a short fix; this is a change I will continue to make for the rest of my life.

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How Did I Do It?

This is common sense, things we have heard a million times again and again. Change the way you eat. Exercise. Repeat. It’s amazing to me when people want to know my “secret.” I have no secret. And I find it even funnier when people feel let down by my answer. There is no magic pill. I have not dieted. I have not counted calories. I knew from the start that was not the way I wanted to live my life. This is a lifestyle change. Know that it’s going to be challenging, but have faith that you can make the changes you want to.

Amanda: After

About two years later now and around 125 to 135 pounds down, here I am. Still chugging along. Still making it part of my life to make better decisions for my own as well as my family’s health. Honestly, I still feel a little silly writing this. I have had people tell me that they think I am an inspiration, which blows my mind. But I am here to tell you: if I can do this, you can do this. All it takes is a true commitment. Am I a superfit person? No, of course not. But every day, I strive to be a little better. I am a real person who did this. I am a mom to three children with a full-time job, a husband, two dogs, and a million other things going on. It takes work. It takes time. But you can do this. Start today, one small change at a time. This is me — this is who I am. Today I will do what I can. Will you?

Do you have an inspiring Before & After story to share? Message us on Facebook, and give us a few details about your journey. We might even profile you on the site, like Amanda!

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Lizzie Velasquez, Once Called the ‘World’s Ugliest Woman,’ Responds to Cruel Body Shaming Meme

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Before you share a meme, remember that there’s an actual person in that photo.

That’s the message motivational speaker Lizzie Velasquez shared on Instagram after discovering that she unwillingly became the face of a body shaming meme.

“I’ve seen a ton of memes like this all over @facebook recently. I’m writing this post not as someone who is a victim but as someone who is using their voice,” Velasquez, 27, writes. “Yes, it’s very late at night as I type this but I do so as a reminder that the innocent people that are being put in these memes are probably up just as late scrolling through Facebook and feeling something that I wouldn’t wish on my worst enemy.”

Velasquez has neonatal progeroid syndrome, a rare disease that affects her eyes, heart and bones and prevents her from adding weight to her 63-lb. frame. At just 17 years old, she found herself the subject of a cruel YouTube video that called her the “ugliest woman in the world,” and used that experience to become a YouTube star and motivational speaker.

She’s spreading a message of body positivity again in her response.

“No matter what we look like or what size we are, at the end of the day we are all human,” Velasquez continues. “I ask that you keep that in mind the next time you see a viral meme of a random stranger. At the time you might find it hilarious but the human in the photo is probably feeling the exact opposite. Spread love not hurtful words via a screen.”

Velasquez, who was the focus of the 2015 documentary A Brave Heart: The Lizzie Velasquez Story, says her life goal is to spread kindness.

“I knew this is my purpose, this is what I’m meant to do for the rest of my life, because I like to think that I’m not only telling my story—I’m telling everyone’s story,” she said in the film.

 

This article originally appeared on People.com.

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Iskra Lawrence Opens Up About Her Past and Reminds Us That We Are the Only Ones in Control of Our Lives

http://www.popsugar.com/fitness/Iskra-Lawrence-Body-Image-Interview-Self-2017-42876159

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When Iskra Lawrence was just 16 years old, her modeling agency dropped her for being too curvy; now, at 26 years old, when we hear her name we immediately think of body positivity and confidence. For Iskra and many other women, her journey to feeling this way was tough, and now she’s opening up about how she got to this place in her life in the January/February cover feature of SELF magazine.

The British model has gathered over 2.9 million Instagram followers thanks to her authenticity and genuine ability to keep it real, all while radiating sexiness and humor. When she stripped down to her bra and underwear on a New York City subway to spread a message about vulnerability, it didn’t matter that she wasn’t wearing clothes because everyone was blown away by her message. Iskra tried every diet under the sun when she was younger, but eventually realized she wanted to embrace being different in the modeling industry, and that’s when her message spread like wildfire.

“Once I convinced myself I could do this, I was able to convince them,” she told SELF, referring to modeling agencies. “I saw it as a way to express myself and show that I’m more than a set of measurements.” Iskra jokes about her “tiger stripe stretch marks” and “cellulite lightning bolts,” but above all of that, she’s changing the lives of so many women.

From her appreciation for McDonald’s to her ability to control her own future, Iskra is telling all, and it’s motivating us to bring on 2017 with confidence, humor, and an unwavering feeling of self-love. Keep reading to see everything Iskra had to say about her journey and the amazing ways she’s transformed.

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Newsweek Writer Says Tweet Caused Epileptic Seizure

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There's no question certain tweets can throw you for a loop. But can a tweet actually cause a seizure?

Newsweek senior writer Kurt Eichenwald—who has publicly revealed that he has epilepsy—says a troll sent him a malicious tweet meant to do exactly that, and it worked.

After Eichenwald appeared on Tucker Carlson Tonight last Thursday, he wrote a series of tweets referencing his acrimonious interview with the Fox News anchor. Apparently the seizure occurred later that night: Newsweek reports that another user sent Eichenwald an image of a strobe light with the message, "You deserve a seizure for your postings." 

On Friday, Eichenwald announced that he would be taking a break from the social media platform: "I will be spending that time with my lawyers &  law enforcement going after 1 of u…" 

"This not going to happen again," he wrote in another tweet. "My wife is terrified. I am … disgusted."

According to Newsweek, Eichenwald's lawyer has filed a criminal assault complaint with the Dallas Police Department, and plans to file a similar complaint in the jurisdiction of the user once that person is identified.

RELATED: 6 Things That Can Trigger a Seizure Even If You Don't Have Epilepsy

So how could a tweet trigger an epileptic seizure? We asked Derek Chong, MD, director of the epilepsy program and vice chair of neurology at Lenox Hill Hospital in New York City, to explain: "There are some people who are very susceptible to strobes and flashing lights. If you open the message and it automatically plays and you’re really susceptible to it, you could potentially have a seizure." (Dr. Chong is not familiar with the specifics of Eichenwald's experience.)

This would fall into the category of photosensitive epilepsy, one of several reflex epilepsies—epiliepsies where an outside stimulus brings on seizures, Dr. Chong explains. The stimulus can be something in the environment, like a certain smell or noise, or can involve more complex behaviors such as reading, bathing, eating, doing math, or even thinking about certain topics. (Sometimes, a specific type of music can trigger seizures—one woman on Long Island had seizures whenever she heard Sean Hall on the radio, says Dr. Chong.) Reflex epilepsies account for about 5% of all cases of epilepsy; photosensitive epilepsy comprises 3% of total cases. Flashing lights are "a well-known trigger," says Dr. Chong. 

RELATED: 9 Foods That May Help Save Your Memory

Other factors besides an outside stimulus can trigger a seizure. If Eichenwald had already had a stressful day, for instance, and the level of excitability in his brain was already pushed very high, then "this could have been the straw that broke the camel’s back,” Dr. Chong explains. 

Fortunately, Eichenwald seems to be okay. Earlier today, he reiterated his outrage on Twitter, and tried to put the seriousness of the attack in context: "Folks, if a blind man says things you don't like politically, it is not okay to direct him toward the edge of a cliff. Find some humanity."

The writer's metaphor is no exaggeration. Each year, some 50,000 people in the United States die as a result of seizures. In general, people with seizures have up to triple the risk of dying than someone without.

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