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Fat Loss

9 Science-Based Strategies for Long-Term Weight Loss Success

JJ Virgin | Posted 06.04.2015 | Healthy Living
JJ Virgin

Fat loss can become lasting, and the right long-term strategies can bolster that success. Science confirms what I've learned over nearly three decades in my own practice: People who maintain their fat loss frequently employ these nine strategies.

Ask JJ: Balsamic Vinegar

JJ Virgin | Posted 05.29.2015 | Healthy Living
JJ Virgin

Proceed with caution, whether you're using balsamic vinegar or its kissing cousin balsamic vinaigrette, which, as a salad dressing, can have added sugar, oil, and seasonings. And don't be fooled by those fancy-sounding commercial balsamic vinegars.

Ask JJ: Healthy Cookouts

JJ Virgin | Posted 05.21.2015 | Healthy Living
JJ Virgin

With a little planning and the right mindset, grilling out or otherwise cooking out doesn't mean you must succumb to potato salad, syrupy alcoholic drinks, high-sugar impact concoctions, or whatever else unhealthy resides on the buffet table.

New Editorial Argues You Can't Out-Exercise a Bad Diet

JJ Virgin | Posted 05.13.2015 | Healthy Living
JJ Virgin

The argument goes that people become overweight because they eat too much and exercise too little, so to lose weight they should reduce calories and increase exercise. Experts who espouse this theory completely neglect that your body is a biochemical lab, not a bank account.

Ask JJ: Whey Protein

JJ Virgin | Posted 05.12.2015 | Healthy Living
JJ Virgin

Dear JJ: I combine your diet with Jorge Cruise's plan. He used to recommend whey, yet you now both caution against this protein. The whey I use doesn'...

Ask JJ: Designing an Efficient, Effective Workout

JJ Virgin | Posted 05.01.2015 | Healthy Living
JJ Virgin

Dear JJ: I don't have the money for a personal trainer or the time to spend at the gym. What's the best way to get in shape for upcoming beach season ...

Ask JJ: Can Sugary Drinks Lower Stress?

JJ Virgin | Posted 06.25.2015 | Healthy Living
JJ Virgin

Next time you feel frazzled, skip the high-sugar impact drink and opt for something that reduces stress but also benefits your health.

Ask JJ: Getting to Sleep

JJ Virgin | Posted 06.21.2015 | Healthy Living
JJ Virgin

Dear JJ: I've long adhered to your 7-9 hours of sleep every night. I always get quality sleep, and rarely does it become interrupted save for an occas...

Ask JJ: Healthy Smoothies

JJ Virgin | Posted 06.06.2015 | Healthy Living
JJ Virgin

Dear JJ: You're a big kale fan in shakes. What are your thoughts about the new Starbucks smoothies with kale? And am I kidding myself to think fruit s...

Ask JJ: Maintaining Steady, Sustained Energy

JJ Virgin | Posted 05.30.2015 | Healthy Living
JJ Virgin

Many issues underlie our our-caffeinated, constantly tired modern-day energy crisis. I've found addressing these five things can make the difference between crashing and steady, sustained energy.

Ask JJ: Sugar Burner or Fat Burner?

JJ Virgin | Posted 05.27.2015 | Healthy Living
JJ Virgin

Dear JJ: Becoming a fat burner has become a hot topic these days. I'm confused. I thought burning sugar was ideal, yet you mention in your book for we...

Ask JJ: Resisting Cravings

JJ Virgin | Posted 05.19.2015 | Healthy Living
JJ Virgin

While difficult to tame, knowing what kind of cravings you're dealing with could be the key that finally helps you break free of your sugar addiction.

Ask JJ: Designing the Perfect Plate for Fast, Lasting Fat Loss

JJ Virgin | Posted 06.08.2015 | Healthy Living
JJ Virgin

Once you get the hang of it, every meal -- whether you're dining out, traveling, or fixing a meal for your picky family -- becomes a delicious opportunity for fast, lasting fat loss and optimal health.

Ask JJ: Increasing Fiber Intake

JJ Virgin | Posted 05.06.2015 | Healthy Living
JJ Virgin

Among its numerous benefits, fiber can help you lose weight. That's because it helps slow down stomach emptying so you feel fuller longer.

Transform Your Favorites Into Low-Sugar Impact Foods

JJ Virgin | Posted 04.27.2015 | Healthy Living
JJ Virgin

Cutting added sugar intake by one-half or more, as the panel suggested, doesn't require Herculean efforts. With these five simple lateral shifts, or healthier swaps, you'll see nearly any favorite food can become transformed into a low-sugar impact food.

Ask JJ: Crushing Your Soda Habit With Water

JJ Virgin | Posted 04.19.2015 | Healthy Living
JJ Virgin

For many clients, increasing water intake becomes a needle mover for fast, lasting fat loss. Granted, you also need to reduce your sugar impact and address food intolerances, but if you're doing everything else correctly, sufficient water intake might give you that weight loss nudge.

Ask JJ: Cheat Meals

JJ Virgin | Posted 04.12.2015 | Healthy Living
JJ Virgin

To really take "cheat" out of your food equation, forego the idea that eating healthy must be bland or boring. Learn to appreciate healthy, flavorful foods like broccoli sautéed in coconut oil, slow roasted almonds, and wild-caught salmon.

Ask JJ: Natural Sweetener Alternatives

JJ Virgin | Posted 04.06.2015 | Healthy Living
JJ Virgin

Let's look at five popular sweetener alternatives and then consider how to differentiate between marketing hype and genuine healthiness.

Ask JJ: Healthy Grocery Shopping Simplified

JJ Virgin | Posted 04.05.2015 | Healthy Living
JJ Virgin

While I outsource many tasks, I enjoy and always do my own food shopping. But I get it: grocery stores can become a frustrating obstacle course filled with impulse buys, products masquerading as healthy, and overall confusion.

Sorry, But If You Really Want To Lose Fat, Cardio Isn't Enough

The Huffington Post | Sarah Klein | Posted 01.30.2015 | Healthy Living

As long as there have been people trying to lose weight, there have been people debating the weight loss benefits of cardio exercise versus strength t...

Ask JJ: Healthy Eating When You Travel

JJ Virgin | Posted 03.29.2015 | Healthy Living
JJ Virgin

Healthy travel food options will always present more of a challenge than cooking at home, but a little creativity coupled with pre-planning can make on-the-go eating simple and stress-free.

7 Overused Cliches That Hold Your Weight and Health Hostage

JJ Virgin | Posted 03.28.2015 | Healthy Living
JJ Virgin

In my nearly three decades working as a nutrition and fitness professional, I've heard them all. While they often begin as logical and innocuous, "I'll start Monday" and numerous other overused cliches stall fat loss and inhibit us from reaching our full potential. Any of these seven self-sabotaging sayings sound familiar?

Ask JJ: Healthier Sugars or Hype?

JJ Virgin | Posted 03.18.2015 | Healthy Living
JJ Virgin

Let's carefully look at four popular "healthy sugars" to determine whether they offer benefits or just hype.

Public Health England's New 'Sugar Swaps' Get it (Mostly) Wrong

JJ Virgin | Posted 03.10.2015 | Healthy Living
JJ Virgin

Public Health England almost completely misses the boat with its Change4Life campaign, which offers simple sugar-swapping tips including switching breakfast cereal for a lower-sugar option, changing regular sodas for diet sodas or fruit juice, and choosing "lite" or low-sugar snacks instead of high-sugar impact snacks. Let's briefly look at why each of these gets it wrong.

Ask JJ: Breakfast or Fast?

JJ Virgin | Posted 03.09.2015 | Healthy Living
JJ Virgin

As intermittent fasting becomes more popular and anti-breakfast studies occasionally surface, haters have more ammunition to skip out on the day's first meal.