5 Effortless Tricks To Make Healthy Eating Easy

There’s no question about it: eating healthy 100% of the time can seem like a near impossible goal—especially if you’re not used to eating that way on a regular basis.

But along with consistent exercise, healthy eating is what’s really going to help you reach your goals. It can be the difference between finally achieving the body of your dreams and never quite getting there. Plus, it’ll make you feel better, give you more energy, and help you perform better in your workouts.

And the great thing about it? Healthy eating doesn’t have to be that difficult.

Because when you know what you should be focusing on and how to structure your meals around your busy days, eating healthy can actually be enjoyable—and surprisingly effortless.

Here are five tricks to make healthy eating easy:

1. Eat a protein-packed breakfast every morning

Protein is what keeps you full, fuels your muscles, and helps you keep a strong and lean physique. Starting your day out with around 30 grams of protein will not only help get you through the morning without feeling hunger pains, it will also help you feel less snacky and get less cravings for sugar and carbs later in the day.

As a bonus, since protein is harder for your body to break down than carbohydrates, a high-protein meal can actually increase your metabolism by up to 30% for as long as 12 hours at a time.

2. Carry healthy snacks with you everywhere

I don’t know about you, but if I don’t get food on a regular basis, I become what can only be described as “hangry.”

This used to be hard on my family and friends, because they would never know when I would get too hungry and “turn on them.” And as a result, I would usually be forced to get something unhealthy to snack on such a muffin or a bagel, both poor choices to fuel your body throughout the day without packing on the pounds.

But preventing “hangry” moments or unhealthy snacking when out and about is easy—as long as you do a little planning ahead of time. Doing so will not only help you avoid unhealthy foods, it will keep you from being hungry constantly and make the people around you very, very happy.

Here are a few ideas of easy, healthy snacks you can carry with you at all times:

• Almonds and other nuts (but avoid sugary trail mixes)
• Hard boiled eggs
• Protein powder (just mix with water for a quick and easy protein shake)
• Apples, oranges, grapes and other fresh fruit
• Protein bars (just avoid ones with high amounts of sugar or added ingredients)

3. Make veggies a main part of every meal

If you’re not a big fan of vegetables, I’m going to take a wild guess and assume you’ve just never had them cooked right.

Because canned, over-sauced or flavorless veggies aren’t on anyone’s list of favorite foods. But fresh, just ripened, in-season veggies? There are so many good ones to choose from—broccoli, kale, cauliflower, brussels sprouts, peppers, and more—you’re bound to find at least a couple you like.

And once you find a few that you love (or at least can tolerate), start making them a main part of every meal. Add them to omelets, toss them in salads, make stir fries with them, and even include them in smoothies. Aim to make them at least two thirds of your plate as often as possible.

Before you know it, you’ll not only find that you might actually start to like vegetables, your body will start to crave them because of how good they make you feel after eating them.

And when you fill up on veggies, you’re much less likely to gorge yourself with junk food later on.

4. Eat whole foods whenever possible

One of the easiest ways to eat healthier without trying too hard is to simply focus on avoiding processed foods and include as many whole foods as possible in your diet.

So what exactly are whole foods?

Whole foods are foods that have been processed or refined as little as possible and are free from additives or other artificial substances. They typically don’t come in a box, can, or container, contain little to no added ingredients, and unlike their processed counterparts, are packed with complex micronutrients and dietary fiber.

Eating whole foods mean you’ll frequent your local farmer’s market instead of the canned foods isle, choose whole grains over refined ones, and eat fresh local fish over highly processed TV dinners.

It may take a little getting used to, but once you discover how food is supposed to taste, eating healthy will become much more natural to you.

5. Don’t deny yourself your favorite foods

Do you dream about chocolate chip cookies? Love a good burger once in a while? Crave pumpkin pie on a crisp fall day?

Good. Don’t stop eating those foods. Limit them, yes, but don’t cut them out of your diet altogether.

Why? Because while it may seem counterintuitive, when you cut all of your favorite foods out of your diet completely, not only will it cause to you feel deprived and bitter about eating healthy, more often than not it also leads to a binge eating session of those very same foods when you’re at a moment of willpower weakness.

And the truth is that if you’re working out and keeping active on a regular basis, allowing yourself a few small treats every once in a while will not only make you happier about eating healthy the majority of the time, it will also make it more likely that you’ll stick with healthy eating in the long run.

But just remember, while having your favorite not-so-healthy foods here and there is a perfectly acceptable part of any healthy diet, don’t forget to treat them as they are—special treats.

http://www.lifehack.org/articles/lifestyle/5-effortless-tricks-make-healthy-eating-easy.html

13 comfort foods that burn fat

They're called "comfort" foods for a reason—they bring back warm memories, tickle your taste buds, and soothe your soul. Though some comfort foods are deep-fried, covered in cheese, or packed with sugar, some can actually help you lose weight. Beat the battle of the bulge with the following cozy eats.

Health.com: Best Superfoods for Weight Loss

Hot chocolate

Cocoa is packed with antioxidants, which reduce your levels of cortisol, a stress hormone that causes your body to cling to belly fat. In fact, one Cornell University study found that the concentration of antioxidants in hot chocolate is up to five times greater than it is in black tea. Hot chocolate's combination of carbs and protein can also help your muscles recover faster from a tough workout, according to research in the International Journal of Sport Nutrition and Exercise Metabolism. Adding a dash of cinnamon boosts your treat's health benefits even more—it contains compounds that keep insulin out of the blood stream and from storing fat, says Gidus.

Try this recipe: Mexican Hot Chocolate

Collard greens

A single serving of this hearty veggie adds up to a mere 46 calories. A serving also packs more than your daily-recommended doses of vitamins A and K, which can strengthen your immune system for a healthy metabolism, says Jonny Bowden, a nutritionist and the author of The 150 Healthiest Comfort Foods on Earth. Plus, a cup of collard greens contain 7.6 grams of belly-filling fiber. Research from the US Department of Agriculture shows that eating fiber-rich foods can lower your body's absorption of calories from carbs.

Try this recipe: Collard Salad with Roasted Tomatoes, Bacon, and Mushrooms

Chicken noodle soup

"People who eat a broth- or vegetable-based soup before their meal consume fewer calories overall," says Rania Batayneh, nutritionist and author of The One One One Diet. "The water in the soup helps fill you up and boosts satiety, and just the act of eating soup helps slow your eating down so that your body has time to notice feelings of fullness." One Penn State study found that people who ate soup before digging into their entrees reduced their total calorie intake by 20 percent. Plus, chicken noodle varieties pack the protein, vitamins, and fiber you need to rev your metabolism even after your meal.

Try this recipe: Chicken Stock and Chicken Noodle Soup

Coffee

Your old friend joe can boost more than your mood. It can also boost your metabolism, thanks to a healthy dose of the antioxidant chlorogenic acid (CGA), which increases your body's use of fat for energy, Bowden says. Research has also shown that the chemical compound can slow the release of glucose into the bloodstream after a meal while lowering insulin resistance to prevent weight gain. Opt for the strong stuff: Several recent studies have found that caffeine in small doses before exercise can improve performance and help your muscles recover in record time.

Try this recipe: Bethenny's Cinnamon Spice Coffee

Health.com: 12 Surprising Sources of Caffeine

Pot roast

The moment protein passes your lips, it starts fighting fat. Your body has to work harder to break down protein and use it for energy, which means you burn more calories as you digest it, Gidus says. It also takes more time to leave your stomach, literally keeping your belly fuller for longer. In one study published in the journal Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their total diet ate about 450 fewer calories a day. Over 12 weeks, that equals 11 pounds lost—without doing anything else!

Try this recipe: Braised Roast with Root Vegetables

Oatmeal

One cup of warm, gooey oatmeal contains 4 grams of fiber and 6 grams of protein, a combination that slows the digestion of carbs, reduces your insulin response, and keeps you fuller for longer, says Batayneh. In fact, a study published in the European Journal of Clinical Nutrition evaluated 38 common foods and found that oatmeal was the third most filling. When possible, opt for steel-cut oatmeal, which goes through less processing than other varieties and as a result has a lower Glycemic Index score, a measurement of how much a food increases your blood sugar.

Try this recipe: Steel-Cut Oatmeal with Salted Caramel Topping

Roasted carrots

As a side or mixed in with your favorite meats, the high water and fiber content in carrots fills you up fast. Roast them for a better calorie burn: University of Arkansas researchers found that carrots roasted at 104 degrees contain three times as many antioxidants as raw carrots.

Try this recipe: Roasted Baby Carrots with Fresh Thyme

Red wine

In addition to being a heart helper, red wine may be a weapon against excess weight. A 2009 report from the University of Ulm in Germany suggests that resveratrol—the renowned antioxidant found in grape skins—inhibits the production of fat cells. What's more, a substance found naturally in red wine called calcium pyruvate helps fat cells burn more energy, says Gidus. Meanwhile, in a 2011 study published in the Archives of Internal Medicine, women who had one or two drinks a day were 30 percent less likely to gain weight than teetotalers. So drink up, but stick to just one glass—each 6-ounce serving contains about 150 calories.

Try: The Best Red Wines Under $10

Pumpkin

Don't let the pies fool you. One cup of this good-for-you gourd contains a mere 46 calories and 3 grams of fiber, according to the USDA. Plus, pumpkin is an excellent source of the antioxidant beta-carotene, which fights the oxidative stress and inflammation in the body that's linked to increased fat storage, Gidus says.

Try this recipe: Pumpkin Ravioli

Chili

If soup is filling and protein builds muscle, then chili has all that and more. The combination of the fiber from the tomatoes and the protein from the beans and beef and prevents overeating. Plus, capsaicin, the compound that gives cayenne, chili peppers, and jalapeños their heat, can also torch fat, says weight-loss specialist and board-certified internist Dr. Sue Decotiis. Spices trigger your sympathetic nervous system—which is responsible for both the fight-or-flight response and spice-induced sweating—to increase your daily calorie burn by about 50 calories, she says. That equals about 5 pounds lost over a single year.

Try this recipe: Chili from Scratch

Chickpeas

Whether you call them garbanzos or chickpeas, a half-cup serving of these hearty legumes provides about 40 percent of your daily protein needs and 70 percent of your daily fiber intake, helping to stabilize blood sugar, control cravings, and prevent overeating, Gidus says. They're also a great source healthy unsaturated fats that can whittle your waistline. A 2009 study from the University of Newcastle in Australia found that participants who consumed the most unsaturated fats had lower body mass indexes and less belly fat than those who consumed the least.

Try this recipe: Cumin-Spiced Chickpeas

Roasted potatoes

Spuds don't have a waist-friendly reputation, but they're actually full of nutrients, Gidus says. "White foods contain the disease-fighting chemical allicin," she says. "This chemical, also present in garlic, has been shown to fight inflammation in the body, contributing to smaller waistlines." Plus, research shows that calorie for calorie, white potatoes are more satisfying than any other tested food.

Try this recipe: Garlicky Roasted Potatoes with Herbs

Mashed sweet potatoes

Eating sweet potatoes can prevent sugar from getting stored around your waistline as fat. How? Sweet potatoes are rich in carotenoids—the orange and yellow pigments in plants that help the body respond to insulin—as well as CGA (also found in coffee). Carotenoids and CGA slow the body's release of glucose and insulin, says Bowden. Plus, sweet potatoes are filled with fiber, which slows digestion and prevents blood sugar from plummeting—and your hunger from spiking.

Try this recipe: Maple-Pecan Sweet Potato Mash

PLUS: 25 Healthy Sweet Potato Recipes

http://www.foxnews.com/health/2013/10/05/13-comfort-foods-that-burn-fat/

7 GOALS THAT WILL HELP YOU LOSE WEIGHT

1. SIGN UP FOR A BIKE RACE

If you begin training for a bike race, you will get so busy focusing on your training that the pounds will seem to just melt off. By registering for a bike race you are committing to not just a race but prior to training, which will add up to calories burned and inches lost! Registering for a bike race is one of the best goals that will help you lose weight!

2. REGISTER FOR A RUNNING RACE

Registering for a running race is my favorite thing to do because it is all about committing to something greater than weight loss, it is about bettering your physical and mental health. I recommend beginning with a 5k (3.1 miles) race because this is achievable with minimal weekly mileage training. And running burns a whopping 600-800 calories in an hour!

3. ENLIST IN A BOOT CAMP

Okay, I am a little partial to registering for a boot camp class because I am an instructor of one, but it is the best form of total body training. I have helped so many body transformations, including myself, all from boot camp workouts. It has given me a boot in the right direction for weight loss and body changes and it can do the same for you. Just make sure that if you decide to enlist in a local boot camp, you are ready for the challenge.

4. MASTER A NEW SPORT

It does not matter what your age or fitness level is, it is always fun and exciting to try new things, so why not try a new sport? You can register for a soccer league, volleyball, softball or even swimming in your age category. This is a great way to burn calories, make new friends and reach your weight loss without stress!

5. JOIN A SWIMMING LEAGUE

Swimming is a great workout and most gyms have pools, so this is easily accessible if you belong to a gym. You can join a swimming league and even compete if you wish, so you can focus on a goal other than weight loss.

6. MASTER DANCING

Dancing is a great workout and a lot of fun. There was a period of my life when I went to dance socials with my friends on the weekends and lessons during the week. If you find that you are a talented dancer or you are ready to work hard to become one, you can even register for dance competitions. You can do some Latin dancing, swing, or whatever you wish. Ready to feel like you are part of Dancing with the Stars? Then register for dancing lessons and embark on fitness fun!

7. REGISTER FOR AN EXTREME CHALLENGE

Do something outside of your element by registering for an extreme challenge. This can be a challenge run, a longer bike race, a 2 day walk, or whatever else you would like to challenge yourself with. Better yet, do this for a charity! I recently ran the toughest 5k in my state and I have to tell you, as hard as it was, I loved accomplishing this goal!

If you make fitness goals you will lose weight without the stress over the number. What goal will you begin with first?

http://everywherenigeria.com/?p=3549

Six Pack Abs – Workout, Diet and HOT Tips

Having a full-on six pack abs isn’t something that’s going to take you months to achieve, unless you’re doing it wrong.

The total time you should be spending on your abdominal muscles is no more than 25 minutes a day. Doing exercises for your abs for more than that is not going to bring you results in faster, if anything it will you down on achieving those split, shredded six pack abs.

There’s thousands of suggestions out there, facts and myths that we need to make sure we clear them out of the way before even starting the fat burning process on your abs.

The problem isn’t that you don’t have abs, because everyone does. The main problem is that layer of fat in front of your abdominal muscles is keeping them from being exposed to the human eye. No matter how many sit-ups you do a day or the time you spend on them, if that fat doesn’t come off don’t expect to see anything!

Let’s get down to business with nothing but FACTS and not myths you see around on the internet. No magic six pack pill, or shortcuts if you want to build a sexy and strong abdominal.

How To Get Six Pack Abs

1. Diet – This is your #1 priority if you want to get six pack abs. It is is more important than the exercises alone are. A healthy low-fat, low-calorie diet can really bring out the abdominal muscles with an impressive muscle definition.
   Not having the right diet is the number one reason for most not being able to achieve the six pack abs. Working out your abs and eating high-fat oily foods will not get you the six pack you want no matter how hard you’re working it out everyday, it will only harden up your abdominal muscles with no definition what so ever.
2. Exercise – Don’t expect to see some new type of hidden exercise that you don’t know about for your achieving the six pack abs. Original abdominal exercises such as crunches and hanging leg raises work great, but adding special techniques to them can really bring out definition.
   When you’re doing these exercises remember not to rush through them and pay full attention to your breathing and your repetitions as your focusing on just the abdominal muscles.
3. Cardio – Of course to burn unwanted fat and calories you need to exercise, but having a little bit of cardio in the mornings can make a difference on your abs as well.
   Try going jogging for about 15-20 minutes in the morning, this will also increase your energy levels throughout your day preparing your body for a more intense workout later on.
4. Rest – Just like every other muscle on your body, your abs need to rest and recover as well after an intense workout.
   Not allowing your abdominal muscles rest for at least 36 hours before working them out again. Not letting your muscles rest will slow down the way they repair themselves and that will slow down your results!
   Don’t work them out longer than 25 minutes every other day.
5. Repetitions – The amount of reps you do make a huge impact on the results. Since you’re not looking to build solid muscle mass on your abs as this will make you look like you gained weight, you need to focus on high repetitions with low weight. High fast repetitions will burn fat around your stomach, allowing your six pack abs to show more every other workout.

Six Pack Abs / Diet

Tracking your daily calories can be frustrating and very time consuming, so let’s just watch what we eat without the counting! Focus on eating 6 small meals per day instead of 3 large meals (breakfast, lunch and dinner). Wan’t six pack abs fast? Eating 6-small meals per day allows your body to burn most of the calories off each meal, this will dominate the abdominal fat.

Your body can only burn so many calories every so many hours (100-250 calories every three hours) by itself without exercising. Eating small meals instead of big ones, allows your body to burn it instead of storing it. Each meal should be around 250-320 calories, with 3 hours apart from each other.

Eating big meals instead of smaller meals will only allow your body’s metabolism to burn off 100-250 calories, and storing the rest as fat. For example – Eating a 4 slices of pizza with 260 calories each slice adds up to 1040 total calories for 1 meal. Your body will burn off 100-250 calories and then store the rest!

Six Pack Abs: 6-Meal a Day Plan

•  8:00 A.M – Breakfast
• 11:00 A.M – Snack
• 1:00 P.M – Lunch
• 4:00 P.M – Snack
• 6:00 P.M – Dinner
• 8:00 P.M – Snack

Six Pack Abs Foods That Burn Fat

These foods are very powerful on their fat burning capabilities, they can help eliminate unwanted fat on all areas of the body, especially on your abdominal area. Adding these foods to your meals will help you get six pack abs.

• Red Hot Peppers – Consuming foods with spices like black pepper and red hot peppers can increase your body’s metabolism and spike thermogenesis levels.
  As you already know they are a lot of fat burning supplements out there that stimulate the same exact effect and most with similar ingredients added! Eat a few red hot peppers and feel the heat from the inside.
• Whole Grains – Your body automatically starts to burn twice as many calories when it starts breaking down whole gain foods that are rich in fiber such as oatmeal and brown rice. Eat more whole grain !
• Protein – Foods that contain high protein have a thermogenic effect in our body and allows our body to burn up to 30% of the calories the food contains.
• Green Tea – Want to speed up your metabolism? Add green tea to your diet! Thousands of studies have been focusing on green tea and weight loss and almost everyone who adds 2-3 cups of green tea per day will start to see results within two weeks. Green tea extract pills is another inexpensive and safe alternative.
• Apples – Fiber rich and perfect for losing weight and burning fat. Apples help maintain your blood-sugar level and giving you a complete “full” feeling satisfaction while keeping you away from un-health fatty snacks. Next time you get the munchies, munch on an apple!
• Corn – Less than 100 calories filled with sweetness and satisfaction. Corn provides excellent fiber and protein, together making the perfect combination for a “full” feeling.

Six Pack Abs Exercises

Don’t waste your time doing countless of neck-breaking sit ups and stuff you learned at your middle school and high-school, even though the instructors were “trying”. Leave it all in the past and focus on the most successful exercises that made for building lean, tone and sexy six pack abs.

When doing exercises for your abs you need to slightly change their methods and how you do them. For example..

When adjusting the weight you use to do your abdominal exercises remember to always add enough weight to make it challenging but not too much were it will build muscle on your abs because you do NOT wan’t that.. building muscle is nice, but building muscle on your abs will only make it look like you gained weight. Focus on burning the fat layer that’s hiding your abs first.

Make sure the weight you have chosen is heavy enough that you can’t do more than 25 reps, if you feel like you can do more as you reach 25 reps on each set then it’s too light and it’s not doing anything for you.

Your main goal is to focus on 25 reps for each exercise and don’t cheat on yourself by using light weight.

Remember to always control the motion of your body when performing abdominal exercises. Performing “negative” repetitions can have an even more positive impact to your results. The key is to have full control of your reps.

Top 3 Six Pack Abs Exercises

1.  Hanging Straight Leg Raises – This exercise is the most advanced and it can be difficult at first. Just because it is a bit more difficult shouldn’t be the reason you step away from doing it because you are definitely missing out. It targets the full on six pack but it mostly focuses on stubborn lower stomach belly fat. If you have mostly have fat on the lower part of your abdominal area, this exercise will eliminate it. Within the first week you will notice a huge decrease around the lower part of your stomach area.
2. Cable Crunch – Focuses on the mid-part of your abdominal area mostly and slightly on the top layer. This is an excellent exercise for burning stubborn fat all around the abdominal area. It’s a very popular abdominal exercise due to the extremely fat burning results it delivers!
3. Decline Crunch – Great exercise for stimulating more muscles than your regular old-school crunch. It’s effective and targets all 3 layers of your abdominals ( top, middle and lower).

Cardio – Burn Belly Fat

Focusing on just abdominal exercises isn’t going to really get you the results without a little bit of help from cardio. HIIT exercises are perfect, and anything that will get your blood pumping and your heart racing for 15 minutes.

• Focus on your morning cardio such as jogging / running
• Treadmill / Stairmaster
• Jumping-jacks
• Swimming
• HIIT Exercises
• Zumba

Rest – Time

Working out your abs everyday for long-periods of time will NOT give you six pack abs, and this we cannot stress enough. Everyday i hear people say how many crunches they did and for the amount of time they spend on them.

Let me tell you.. they will never see a six pack, just a hard stomach with no definition what-so ever. Abdominal muscles need to rest just like every other muscle on your body and if you don’t let it repair and heal itself for at least a day, will only continue to break down the muscle tissue over and over.

Recommended : Workout your abdominal muscles every other day for lean six pack abs

Repetitions / Reps

You don’t need heavy weight or increase your weight every week on your abdominal exercises. The weight you do use does change depending on your strength and ability of your reps. What does this mean?

You should be able to do 25 repetitions for each set, with no more strength to perform more than 25 reps. If you can do more than 25, than the weight needs to be increased because it’s too light and won’t give any results. That simple.

Six Pack Abs Workout Program

• Hanging Leg Raises : 4 Sets with 25 Repetitions Each Set
• Cable Crunches : 6 Sets with 16 Repetitions Each Set
• Decline Crunch : 3 Sets with 14 Repetitions Each Set
• Crunches : 4 Sets with 25 Repetitions Each Set

http://www.fitnesshealthrx.com/six-pack-abs-workout-nutrition-tips/

Weight-loss: 5 Reasons Why Women Stop Trying + Healthy Solutions

They have tried everything and still aren’t losing weight. Sometimes it’s because they aren’t doing the right type of exercise, miscounting calories, not eating enough foods through the day, or not getting enough sleep.

Losing weight is extremely difficult and can be very frustrating. There are many reasons that people gain weight from being depressed, to taking a new medication, to eating an unhealthy diet. But when they finally decide it’s time to get rid of the weight, they find it to be a tough process. Here are five reasons that people give up when they are trying to lose weight:

1. They feel that it is taking too long. Massive weight loss in a short amount of time is not good for your body. Healthy loss is 1-2 pounds per week. That’s it. Find ways to celebrate hitting smaller goals so that you can stay on track instead of becoming discouraged.

2. They are hungry. Eating less when you are trying to lose weight is hard because you are hungry and end up giving up and binging. Try eating more of lower calorie foods like veggies and grains so that you feel full but don’t have to work as hard to burn them.

3. They miss their favorite junk foods. Pizza, fries, ice cream…all shouldn’t really be eaten but when that’s all you have eaten before it’s a hard habit to break. Try finding healthier versions of your favorite foods such as frozen yogurt instead of ice cream, or a gluten-free pizza with veggies on it.

4. They despise exercising. Not everyone loves a good hard exercise session. You need to find something that you enjoy doing. If you like dancing, take up a ballroom dance class or take Zumba. If you like walking, get some friends together for a brisk walk. There are many different forms of exercise and once you find one that you like, it won’t feel like exercise anymore.

5. They have tried everything and still aren’t losing weight. Sometimes it’s because they aren’t doing the right type of exercise, miscounting calories, not eating enough foods through the day, or not getting enough sleep. Seek the help of a nutritionist or physical trainer and they may be able to give you insight on small changes.

http://www.ynaija.com/weight-loss-5-reasons-why-women-stop-trying-healthy-solutions/

Sidestep the Temptations—12 Tricks to Help You Eat Less and Lose Weight

       Sometimes we all need a little help cutting back on calories—try these tips!

Eating too much. Gaining too much weight. Worrying about diabetes and heart disease. A lot of us are super stressed about the numbers on the scale and what they mean for our quality of life.

Yet trying to lose weight can be difficult, especially once we’ve passed a certain age. Stress, changing hormones, lack of exercise, and pressure at work can all sabotage even the best-laid plans.

We all need a little help now and then in staying on track with our weight loss goals. Here are ten tips to try to avoid those devilish temptations, and eat less!

10 Tips to Help You Cut Back on Calories

Whether your weakness is late-night snacking, sugar, fatty foods, or salty snacks, there are ways to trick your brain into eating less. Here are ten to try:

1. Use smaller plates. A full small plate looks the same to your brain as a full large plate, but you’ll eat less. Use small dishes for snacks as well, rather than eating directly out of the bag—pour some in a small bowl and stop when it’s gone. It’s best to also make sure that the plate is a different color than the food—a white bowl for tomato soup, for instance. Different colors help you better determine healthy serving portions.
2. Think skinny. If you’re having a cocktail or a fancy dessert, use a tall, skinny glass. They typically hold less than shorter, wider versions, yet they look like they hold a lot, so they may fool you into feeling satisfied with less.
3. Eat with skinny friends. Studies show we are influenced by others when we eat. Surrounding yourself with others who don’t over-indulge can help you do the same.
4. Keep healthy snacks visible. If you have a bowl of chocolate at your desk or at home on the counter, you’re likely to eat it. Fill these bowls with fruit and other healthy, lower-calorie snacks instead.
5. Get the serving dish off the counter. Studies show that people eat up to 30 percent more when the serving dish is left on the table. Once you’ve served up the food on the plates, remove the dish.
6. But keep the bones in sight. People ate fewer chicken wings when they could see the bones of those they’d already eaten then if the bones were taken away. (But it’s best to try not to eat chicken wings! LOL)
7. Turn down the lights. Studies show that people eat more slowly—and eat fewer calories—when they eat in a relaxed, low-lit setting with some soft music playing. Bright lights and rock music leads to eating more. Try a softer bulb or some candles.
8. Pump up the volume. One study showed that volume can affect how satisfied we feel after a snack. Even though three cups of popcorn and one slice of whole wheat bread may have the same number of calories, you’re likely to feel more full and satisfied after the three cups of popcorn, simply because it takes up more space.
9. Cut up your food. This is related to the volume idea—you’ll feel like you’re getting more if you take more bites. Don’t forget to chew each one thoroughly and put your fork down between bites.
10. Hang a mirror in the kitchen. It will help remind you of your goals every time you’re tempted to reach for just a little more food.
11. Have dessert in the morning. A study by the Tel Aviv University found that dieters who ate a small dessert with breakfast, such as a square of chocolate, a donut, or a cookie—lost an average of nearly 40 pounds more than the ones who avoided sweets.
12. Forget about exercise. A Cornell University Study found that thinking about your upcoming workout can make you hungry, and resulted in people snacking 55 percent more than when their thoughts were focused elsewhere. Do your exercise, but then forget about it!

http://renegadehealth.com/blog/2013/07/17/sidestep-the-temptations-12-tricks-to-help-you-eat-less-and-lose-weight

Simple Solutions To Lose Weight Without Exercise

Obesity rates in our society are reaching epidemic proportions. The majority of overweight people want to lose weight but find it difficult to drastically alter their eating habits and stick to a regular exercise plan.

So is it possible for those who struggle with sticking to a weight loss plan to lose weight without exercise?

While exercise is always best for weight loss and healthier living, there are some ways to lose weight without exercise, which include the following.

Do Not Drink Soda

Drinking soda adds empty calories to your diet that can add to your waistline. If you have a 2 soda a day habit, that is the equivalent of 102,200 calories or approximately 30 lbs in a year.

Eliminating soda from your diet can be instrumental in helping you lose some of the unwanted pounds.

Choose Healthy Low Calorie Snacks

When you find yourself getting hungry between meals, reach for something healthy like a piece of fruit instead of cakes and cookies.

Fruit is a healthy alternative to junk food that can satisfy your craving for sweets just as effectively.

Portion Control

Cutting back on the amount of food you are eating and monitoring the number of calories you are consuming is essential for weight loss.

To make this work, eat only the recommended portion sizes for each meal. If this is to drastic initially, just cut the normal amount you would eat in half.

When you cut back on the amount of food you eat, you cut back on calories and start to slowly lose weight.

Consume Eight or More Glasses Of Water Daily

In order to cleanse the body of toxins and keep your digestive system functioning at peak capacity you need to drink lots of water.

Not only does water cleanse our system, it can also help you cut back on calories because if drinking all throughout the day, it will help you stay full and help reduce the desire to snack. This calorie free beverage is the ideal replacement for high calorie and sweet drinks like soda.

To get the most health and weight loss benefit from water, drink at least 8 glasses daily.

Use The Stairs

Many times we jump on the elevator without giving it a second thought. Next time, why not take the stairs. Taking the stairs may not be a high intensity workout but it will help you burn some additional calories.

Simple little changes like this can have a long and lasting positive on your health and your waistline.

Following these 5 tips can put you on the path to successful weight loss by helping you lose weight without exercise.

Despite the fact that weight loss is possible without exercising, embarking on an exercise program can only improve your results.

http://www.buzzfeed.com/michaeljohn1/simple-solutions-to-lose-weight-without-exercise-blc8

Is Your Partner Making You Fat? 5 Ways to Stop It (Without Breaking Up)

One of my clients recently told me that she felt like she had to choose between her relationship or her weight.
After settling into coupledom, she gained 15 pounds, and every attempt to lose it was crushed by couple-time routines, which nearly always involved eating, drinking, and skipping the gym.
Romantic relationships are extremely influential on your waistline (you can either be partners in crime or partners in health), and several studies indicate that for women, being coupled tends to lead to weight gain. One Ohio State study found that the risk of gaining a large amount of weight gain is higher for men after a divorce and higher for women after marriage.
Another found that after moving in with a man, women tend to eat more high fat, high sugar foods, and a third study revealed that on average, newly married young women gain 24 postnuptial pounds over a five year period.
So how can you remain happily attached without giving up your weight loss and health goals? Try out these five fixes. Each requires some comprise, but results in a worthwhile outcome.


Eat different foods, together
Chances are, your body’s needs are quite different from your partner’s. First, the average American woman is 5’4” while the average man is 5’9 1/2”, and taller people burn more calories. But even at the same height, men carry more muscle mass and less body fat, and muscle requires more fuel, even at rest. The minimal amount of body fat that’s considered “necessary for normal physiological function” is four times higher for women than men (yup, four). So in a nutshell, if a man and a woman are both average height and moderately active, he’ll need over 30% more calories to maintain a healthy weight. You can probably see where I’m going with this – splitting a pizza, or any meal, just isn’t practical. If you’re getting takeout, order two separate dishes. For example, sticking with an order of Shanghai shrimp in garlic sauce rather than splitting chicken pad thai saves over 300 calories (45 minutes on the elliptical).


Personalize your portions
When making meals together, customize portions to suit your body’s needs. For example, on pasta night, keep the components separate so you have better control over the proportions in your meal. If he wants to pile his plate with pasta, meat sauce, and cheese, let him have at it. There’s no rule that says you must eat the exact same thing. For yourself, sauté a few large handfuls of fresh tomatoes and other veggies in small dollop of extra virgin olive oil with garlic and herbs, tossed with a smart-phone sized portion of lean protein (cubed chicken breast, shrimp, tofu, or beans) and a small scoop of whole-grain pasta, about the size of half a tennis ball (if he’ll only eat white pasta, make two batches). If your significant other gives you a hard time, explain that you’re not “on a diet,” you’ve just stopped overeating. Make it matter of fact–you were fueling a Mini Cooper like an SUV, which just didn’t make sense, and now you’re getting back into balance.

Be together, but don’t always eat together
There’s also no rule that says that you have to eat when your partner is eating. If he gets home late, or wants a snack when you’re not hungry, it’s OK to enjoy a cup of tea or glass of water while he eats, and talk about your day. We’re taught to bond over food, and eating together is an intimate experience, but it’s not the only way to connect. And because your bodies and metabolisms are different, it wouldn’t be normal to always eat at the same time. If he pushes back with “just have a little” or “I don’t want to eat alone” emphasize that spending time together is what really matters most, and gently remind him that eating when you’re not hungry is like trying to sleep when you’re not tired, it just doesn’t feel right.


Break out of your rut
Many of my clients tell me that after getting married or moving in together, eating becomes the main theme of date night–popcorn at the movies, dinners out, going for ice cream…. Start tossing out ideas about new ways to spend time together. From hitting a driving range to going indoor rock climbing, mixing things up can breathe some new life into your relationship, and disrupt a pattern of over indulging.

Focus on your love life
Have you ever been so full or tipsy that you fell asleep before you had the chance to get some nooky? I’m not a marriage therapist, but this topic does come up with my clients, and in my experience, focusing on a healthy sex life often leads to naturally gravitating towards less alcohol and lighter, healthier meals. Talk about a win-win situation.


What’s your take on this topic? Has your relationship affected your weight, either in a healthy or unhealthy way? 


Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. 
By Cynthia Sass, MPH, RD  Credit: Kristiane Vey/jumpfoto.com

http://healthsfeeds.blogspot.co.uk/2013/03/is-your-partner-making-you-fat-5-ways.html