Pear-shaped weight loss for females

Stats: I'm 5'5", 152 lbs, and about 28% body fat. While my torso half is okay, I store most of my weight in my thighs (and when I'm intaking a lot of sodium and sugar it appears in my belly). Like I have 24" thighs and wear a 6/8 (depending on brand), and I want to drop to a size 4 and closer to 20% body fat. Such a pear shape, *sigh*.

Currently I'm attending barre classes once a day for 5-6 times a week. I try to walk 3-5 miles per day in addition. I'm worried I'm not doing enough cardio in order to burn the initial fat off before I see the muscle I'm gaining from barre. I don't want to stop barre completely because it's an exercise I enjoy and it's as mentally challenging and engaging for me too. What can I do aside from walking for cardio to see quicker results? (To be clear, in about 1.5-2 weeks I've lost 5 lbs initially and about 0.25" inch off thighs, belly, etc. so barre is helping.)

My diet is ok. That is one thing I am trying to clean up. I mostly try to stick to about 1400 calories, usually eat salads with chicken for meals and protein bars/shakes as snacks. I try to limit sodium and sugar intake. I don't pay much attention to carbohydrates or fat--should I be?

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If JLo and Shakira Were Running Buddies…

Hello!! How’s it going? Did you watch the JLo & Shakira concert? Supposedly there was a big football game right after it! I was so inspired by the half time show that I had to create a few lil memes to show some love (and make fun of myself). I don’t know if it’s because ... Read More about If JLo and Shakira Were Running Buddies…

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Lose skin questions

Hey everyone, I've struggled with weight loss my entire life but finally I've found a diet/workout routine thats working for me. I've been steadily dropping around 3 pounds a week. I think at my heaviest I was at at 304LB, as of this morning I was around 290LB.

My goal weight is 200LB; can anyone tell me about how they dealt with their lose skin? From what I've researched its unavoidable but mainly my questions are:

1. Can you "fill it in" with muscle tissue (most of my weight is around my stomach)
2. How much does the surgery usually cost (I'm in Canada)

I just feel like it would really suck to accomplish a weight loss goal then still look kinda gross

Thanks!

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Plateau Tips

Best tips for breaking a plateau?

Best plateau-breaking tips during a cut

I've made good progress in the past 2.5 months, but I'm seemingly stuck where I am...

Been on a cut since about mid-August, and have gone from 200 to 185 thus far (5'9"), and still around 20% body fat and I've been 185 for almost 3 weeks now. Current diet is 2000/2100 cal/day, 149 carb, 185 protein, 66 fat. I'm diligent about tracking my food intake (weigh everything, log everything). I never go above 2100 Monday-Friday, and on weekends probably eat a little more, but never about my TDEE. After some weekends I'll weigh in on Monday up a couple pounds, but that's obviously water weight from increased sodium that disappears within a couple of days. I usually eat healthy but mostly do IIFYM.

Current workout program is lifting 5 days/week PPL

tl;dr Currently plateaued with weight loss, i do IIFYM, workout often, any ideas?

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weight loss with chronic illness (small victory!!)

I was diagnosed with MS last year and every appointment since, doctors have mentioned my weight and not taken my symptoms as seriously because of it. for reference, I am a 5’7” 23 year old woman and weighed 194 at the time of diagnosis.

I haven’t felt great about myself since my weight gain from college (50 lbs) but never had the motivation to do anything about.

since my last appointment, where my doctor didn’t listen to anything about MS and only talked about weight loss, it created a motivation that I never knew I had.

in the past 2 weeks, I’ve worked out 4x a week (small things like yoga and walking), eaten healthy, and already lost 5lbs. I know that’s probably just water weight, but I’m so determined to make doctors look at me as a MS patient and not someone who just needs to lose weight. it’s small, but I’m really proud of myself and just wanted to share this somewhere!!

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You never have to quit.

I started getting my health back 1/1/2020. I’m a 5’4 female, 30 years old and I weighed in at 169–the highest weight of my life and pretty darn close to obese on the BMI scale. I made some pretty big changes—cracking down on CICO, limiting my CI to ~1200 per day, and getting back into one of my exercise loves—running.

I was making great progress but ended up with a case of runner’s knee. I knew I had to take time off and rest, and reevaluate my running program. I was devastated. I think in previous years that would have been the end. I started doing PT stretches instead of my runs—I have a bad hip and the exercises for strengthening my hip are the same exercises to treat runner’s knee. I still focused on my calorie intake and kept on with my commitment to dry January. The pounds didn’t keep melting off like they were before, but I was still inching away at my goal.

I went running again for the first time today after 2 weeks off and I had no pain! Additionally, I was able to very easily run at a pace much faster than when I initially started this fitness journey (but scaled back from the speed/distance I was at when runner’s knee appeared, of course).

My final weight for January is 157, down from 169, but I mostly -feel- better. I like how I feel eating less processed foods and a better balance of fruits and vegetables. I like how I feel when I can complete a run. But most of all, I’m glad that I could take a break, rest and heal, and keep on the journey. It was just a little setback, it wasn’t the end.

I didn’t mean for this to be a brag post, but moreso encouragement—if you have to scale back, if something isn’t working, it doesn’t mean your fitness journey and weight loss is over. It means it’s time to rethink your strategy, recharge, and come back swinging when you’re ready. You don’t have to quit, it’s a journey not a race.

TLDR: don’t give up, you have your whole life ahead of you.

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21 Quick and Easy Appetizers for Parties That Score Big

All you need is just a little help to throw the party of the year. And it all comes down to the food.

Quick appetizers for parties are a dime a dozen, but choosing the right ones offers an opportunity to stand out among the rest. Have fun with your menu and everyone else will, too. It’s just a huge plus when the options won’t cause any diet destruction.

Get ahead of the game (pun totally intended) and explore these healthy quick appetizers for parties:

1. Party-Perfect Pico De Gallo

Finding appetizers for parties is a process, but salsa is a must for any good party spread. This Party-Perfect Pico De Gallo is a healthy, fresh dip to pair with all of your favorite whole grain chips and crackers. Can you say, “muy delicioso?” Crank up the heat with some splashes of hot sauce.

2. Baba Ghanoush

Baba Ghanoush is a hearty dip that some might say tastes a lot like hummus. Filled with healthy fats from olive oil and nutrients from eggplant, this recipe is an excellent way to switch things up. Flavorsome and balanced with the smokiness of cumin and garlic powder, Baba Ghanoush is a mouthwatering topping for crunchy, salty whole wheat pitas.

3. 5-Star Skinny Chicken Nuggets

Shock all of your friends with chicken nuggets that aren’t breaded or fried, but totally look it! Rolled up in a mix of spices for a flavor kick you have to taste to believe, the 5-Star Skinny Chicken Nuggets are a shareable treat anyone can enjoy. Even the kids will love munching on these bad boys!

4. Nacho-Style Roasted Chickpeas

Who doesn’t like nachos? Thank the heavens for a recipe that brings the classically scrumptious chili flavor of nachos to an exceptionally healthy plant protein. The Nacho-Style Roasted Chickpeas are crisp and crunchy in the best way possible. Fuel your spirit, party and overall health by tossing these quick appetizers into the mix.

5. Beet and Goat Cheese Appetizer

Just like your favorite team, this guy here can’t be “beet.” Being average is so last season, when recipes like this Beet and Goat Cheese Appetizer can be thrown into the mix. Appreciated even by those with minor lactose intolerance, goat cheese provides a soft cushioning between layers of distinctive beet earthiness. Busy applauding the elegance of this hors d’oeuvres, not a single guest at the party will realize just how healthy their snack of choice is. Beets are not just beautiful, they are also full of iron and potassium.

6. Skinny Spinach Dip

It seems unlawful to have a party and not pull out the spinach dip. So, here is a Skinny Spinach Dip to make your weight loss dreams come true and keep your guests satisfied. Even though spinach dip is usually loaded with fat, on its own, spinach has so much nutrition to offer. Greek yogurt is a protein-powered foundation for this garlicky, veggie topper. Pine nuts provide healthy fat to trick your taste buds into thinking you’re eating something a bit naughty. We’d be surprised if there’s anything in this bowl by the time dinner rolls around.

7. Cauliflower Buffalo Bites

Packing a huge punch, these Cauliflower Buffalo Bites are essentially a vegetarian bowl of wings. Need more appetizers for parties? While it may be hard to hold back from such a tantalizing, spicy appetizer, feel free to get a bit carried away with these. Just Vegetable and Extra servings, here. Nutritionally and calorically, this recipe is vastly different from your favorite takeout wing order. Even the unhealthiest of eaters will have to admit a newfound interest in wholesome foods.

8. Not So Devilish Deviled Eggs

Hold the mayo, please! Not So Devilish Deviled Eggs use Greek yogurt for a protein-packed starter that’ll please a crowd. Deviled Eggs are irrelevant now because the Dijon and paprika swirled into this recipe come together for a taste that is absolutely divine. Keep the party going all night because hunger will be the last thing on everyone’s mind.

9. 5-Star Cucumber Dill Dip

5-Star Cucumber Dill Dip is the ultimate way to freshen up the evening menu, without ruining anyone’s appetite for the heavier meal ahead. Cucumber, dill, lemon juice and Greek yogurt fuse together as light and refreshing PowerFuel. A bit similar to a Greek tzatziki dip, this quick appetizer recipe counterbalances a lot of the meatier shareables that might grace your table.

10. Loaded Potato Skins

One potato, two potato, three, potato, four! These healthy, Loaded Potato Skins will fly off of the tray and that’s the way it should be. Full of fiber and nutrients, the potato skins are the primary reason spuds receive so much praise from health experts. Cheddar, sour cream and chives are irresistible on their crunchy, potato base with this one. Bacon bits: Totally unnecessary.

11. 7-Layer Southwest Dip

Don’t get us wrong, all dips are wonderful, but the 7-Layer Southwest Dip might be the king of them all. Beans, salsa, avocado, cheese… the list keeps going. Seven layers and none of them boring, this appetizer is fit for a crowd. It provides wide-ranging nourishment, counting as half a SmartCarb, one PowerFuel, one Extra and one Vegetable, so no stomachs will be rumbling at your next party!

12. Shrimp Cucumber Bites

Savory, delectable hummus tops water-dense cucumber and nestles low-calorie shrimp for that perfect nosh your party needs. No matter what the nature of your gathering, these Shrimp Cucumber Bites will always keep things incredibly classy. An unusual, yet tasteful pairing, these little guys will be the recipient of high praise across the board.

13. Crunchy Kale Chips

Superfood central, right? Well, it’s true. Kale is a health fanatic favorite for a reason. Folate, vitamin C, fiber and more are disguised in Crunchy Kale Chips that would make anyone rethink the taste of this leafy green. It all comes down to seasoning, and garlic powder does it well. Garlic, onion, salt and pepper bring life to a vegetable that some say lacks this zing on its own. It is surprising how fast chips disappear, even when they’re undisputedly healthy ones.

14. Chicken Spring Rolls with Peanut Sauce

Typically reserved for creative, foodie-type restaurants or frozen boxes that require thawing first, spring rolls bring something special to the party. Try your hand at Chicken Spring Rolls with Peanut Sauce for a fresh, exciting snack that won’t interfere with any bikini season plans. Juicy, succulent chicken dripping with creamy peanut sauce is all wrapped up, but not even the rice paper can contain the piquant goodness of this appetizer. Leave some space for this one, people.

15. Slow Cooker Kale and Beef Meatballs

Slow Cooker anything is sure to make an appearance at this game time celebration. And why not? Preparing these sinfully delicious, tomato sauce soaked Slow Cooker and Kale Beef Meatballs clears up space in your oven and on your stove for plenty of other dishes. Practically falling apart as you move your fork into their hot center, beef has never melted in your mouth in such a satisfying, nourishing way. Garlic, oregano, chili flakes… oh my! Try not to cry when you find out Parm makes an appearance, here, too. Three meatballs. Two PowerFuels. And one very, very happy eater.

16. Easy, Cheesy Spinach Cups

Nothing is better than cheese and spinach, supported by a little cup of potato you can take right to the couch with you. Not a bit of action will be missed because taste meets convenience with healthy Easy, Cheesy Spinach Cups. You might even say, all of the action is really in this appetizer because the taste is a total touchdown. The crowd you’re hosting will definitely agree. These crispy, crunchy vessels of melty mouth madness aren’t just party starters, they’re party essentials. They just also happen to be a secretly light recipe.

17. Shrimp Taco Bites

California natives aren’t the only ones nomming on shrimp tacos anymore. Way lighter than standard, meaty Mexican cuisine, Shrimp Taco Bites make any appetizer spread way more exciting. Spiced up, chili flavored seafood is paired with a crazy simple, crunchy whole wheat tortilla cup you make yourself. If you’re already planning on whipping up some of our healthy Pico De Gallo, put some aside for this recipe to give your assortment of hors d’oeuvres even more of a nutritious, homemade quality. SmartCarb choice simplified.

18. Caprese Kebabs

Caprese Kebabs make a statement on the table with their lovely display of mozzarella, tomato and basil. Don’t believe us? Check out the quick appetizers’ recipe video. Essentially a portable, Caprese salad, this appetizer doesn’t disappoint. If you have the time to stick the various ingredients on skewers, definitely give Caprese Kebabs a shot for a nutritious, flavor-packed food that couldn’t be simpler. Involving the kids with this one is a really creative way to bring the family together and save a bunch of time.

19. Shrimp Spring Roll with Chili Soy Sauce

As Asian food continues to explode in popularity, having a few spring roll recipes down is a huge advantage. Claim that long awaited title, “Hostess with the Mostest” by cooking up these quick appetizers. This recipe for Shrimp Spring Roll with Chili Soy Sauce is certainly one of the appetizers for parties people love. Every mouthful of this starter will bring a smile to your guests, excited to try something out for the ordinary. Addicting is almost an understatement for the combination of chili and soy drenching the fresh shrimp. Everyone will take note of how attractive and fancy these appetizers are, but not a single party-goer will be cognizant of the fact they are eating their vegetables. Mission accomplished.

20. Brussels Sprout Skewers with Mustard Marinade

You will never hear the phrase, “I hate Brussels sprouts” ever again. Well, as long as everyone always eats these Brussels Sprout Skewers with Mustard Marinade… It’s jaw-dropping how such a small addition of whole grain mustard can change the flavor game for an amazingly nutritious food. Guests will love that they can grab a skewer and go right back to socializing (or watching the game, sorry…). The mustard that soaks these vegetables may be incredibly delicious, but it is also a sneaky source of turmeric and really low cal. So, really, you can’t go wrong putting this recipe into the mix.

21. Roast Beef Bites

Introducing baby, open-faced sandwiches, graced with tender roast beef. If there is anything to celebrate at all, you’ll want a deli delight to appear. Roast Beef Bites are a skinnified version of a long-time favorite. Just a tiny taste of the horseradish and mayo blend makes this pumpernickel cocktail bread with beef a newly desirable starter. All that guilt of scarfing down an entire roast beef sandwich is left at the door as these perfectly portioned hors d’oeuvres allow room for a variety of other appetizer goodies. Main courses are overrated, anyway.

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