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Category Archives: Weight Loss

Weight Loss Mantras by Nutritionists

We guarantee that this is the best weight loss advice you’ll ever get—and it’s free! 

Negative thinking when you’re trying to lose weight can send you down the junk food rabbit hole quicker than you tripping over your own feet while meeting your Tinder date. It’s time to combat that detrimental self-talk and turn to the empowering and inspiring weight loss tips that top nutritionists want you to keep on the top of your mind. These pros get paid to nurture others’ nutrition goals, but you get their words of wisdom for free. 

’90 Percent Fuel, 10 Percent Fun’ 

“This is a great one for helping people keep a good perspective on healthy eating,” shares Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color. “You don’t need to count every calorie. Just try to keep a mental tally of what you’ve eaten in a day, week, etc. Kale, quinoa, almonds, and all the rest of the healthy stuff should be the crux of what you’re eating—but there’s still a little room for champagne and chocolate!” 

‘Eat to Nourish Your Cells’ 

We’re gonna go out on a limb and guess you don’t think about your neurons and mitochondria when you’re diving into your burrito bowl. “We often talk about eating in terms of weight loss, and we forget what eating actually does,” emphasizes Lisa Hayim, registered dietitian and founder of The Well Necessities. “But when we visualize eating to nourish our cells, we begin to see the true purpose of food, and can’t help but want to honor its ability to thrive.” 

‘Aim for Progress Not Perfection’ 

There is no such thing as a perfect diet. “Keep making positive changes in your diet and you’ll reap the rewards. When you stray from a healthy eating plan, instead of throwing in the towel on healthy eating altogether, simply acknowledge that you wandered off track and simply wander back on.”  

‘Everything in Moderation. There Aren’t Bad Foods, Just Better Foods!’ 

“There are many factors that go into everything we eat, each time we eat: Freshness, nutrition, seasonality, culture, comfort, taste, appearance. “That said, denying yourself something that fulfills other needs ends up creating an unhealthy relationship with food. Denial is not a sustainable ‘diet.’ You can and should indulge, just do so responsibly.” Dieticians recommends viewing those kinds of foods as treats; you can still eat them, just less often and in smaller portion sizes. 

‘Delicious Can Mean Nutritious’ 

Making a commitment to healthy eating doesn’t mean drab slabs of grilled protein and endless pots of brown rice simmering on your stove. “Healthy doesn’t mean tasteless,” stresses Dieticians. “Learn how to make some super simple meals that take minutes, taste fabulous, and are good for you!”  

‘Going on a Diet Means Going off a Diet’ 

“Don’t diet. Resist the urge to be ‘on a diet’ with weight loss as the expected payoff. ‘On a diet’ means that ‘off a diet’ is not far behind,” says Dieticians. “Your routine should be something you can—and will—live with indefinitely. Expect to act healthy for its own sake, regardless of your weight.” 

‘Change How You Eat Before You Change What You Eat’ 

“Studies show that people are more satisfied and eat less when they eat mindfully and without distractions such as the TV or cell phone. Do yourself a favor and make your kitchen table an iPhone-free zone when you nosh. 

‘Snack Like a Two-year-old!’ 

You officially have our permission. “Snacks are necessary throughout the day because they provide continuous energy and fuel. However, there are a lot of misconceptions about snacking,” says Dieticians. “If you choose to snack on those so-called ‘healthy’ 100-calorie snacks, you are doing yourself a disservice.” Dieticians goes on to explain that those particular snacks are generally high-calorie (very crunchy and full of salt, sugar, and fat) and very addictive. Instead, choose to snack on more nutrient-dense whole foods such as apples, bananas, grapes, and other low-calorie foods that fill us up. 

‘Learn to Love the Process’ 

“Lifestyle change should not be short-term,” advises nutritionist Kayleen St. John, RD at Natural Gourmet Institute, a health-supportive cooking school in New York City. “If you’re changing your life, you need to find ways to make it enjoyable so that you find happiness in your everyday. Hate kale? Don’t eat it! Hate spinning? Don’t do it! There is no one-size-fits-all meal or exercise plan that makes everyone happy. Find foods and activities that you genuinely enjoy and learn to love the process.” Amen to that! 

‘I Am Breathing In, I Am Breathing Out’ 

Namaste, folks: “This one might sound a bit silly, but works wonders. Food causes all sorts of emotions to arise, and many of the situations in which we eat (family dinners, holidays) trigger binging or overeating. “The second you begin to feel hot, nervous, or anxious, I recommend removing yourself from the situation for a minute, close your eyes, breathe deeply, and repeat this mantra at least five times. When we slow down our breathing, we stimulate the parasympathetic nervous system, which is responsible for calming us down.” 

‘Scales Are for Fish’ 

If you giggled a little bit at that one, you’re not alone! But there’s something empowering about not acting like the scale is some master truth. “I prefer my clients to keep count of their weight loss in terms of their self-confidence and the way clothing can fit,” explains Dieticians. “Scales can be misleading and checking in too frequently can easily become obsessive, leading to feelings of negativity.” And speaking of our underwater fishie friends, make sure not to drink like one, either. 

‘A Treat Doesn’t Have to Be Something That You Eat’ 

“When you ‘reward’ yourself, it doesn’t always have to be with food. A lot of my clients like to relax at the end of the day and treat themselves with food or a glass of wine, whereas treating yourself to an hour of reading good book or taking a relaxing bath are healthier ways to spoil yourself,” offers Dieticians. We prefer that good book in the bath with a lovely cup of tea. 

‘Mistakes Are Proof That You’re Trying’ 

This is particularly great to remind yourself of on days when you’re feeling down. “To be successful in anything, you can’t let perfection be the enemy of good. “Changing your lifestyle is no exception. Don’t expect to eat ‘perfectly’ or hit your exercise goals everyday because it likely won’t happen. When you slip up and make a mistake, all that means is that you’re trying, which is more than you can say before you began your journey. Mistakes aren’t mistakes; they’re stepping stones.” And ditto for that ex you met three beers deep at that tailgate last Fall. 

‘Don’t Love It? Don’t Eat It’ 

“Don’t waste your calories on foods you don’t love. “For example, if you try a dessert that isn’t very good, stop eating it! This works great when you are going to parties or out to eat at a restaurant. When you get food and don’t love it, don’t feel like you need to eat it all.” Dieticians says this also helps with portion control since people think they need to clean their plate or get the most for their money, which leads to overeating. Bonus mantra: It’s going to go to waste, either way. 

‘Color Your Plate’ 

You should try to always have a variety of different colors and hues of foods on your plate, according to Ben-Asher. “It is important to have a balance of plant-based foods consisting of fruits, vegetables, and unrefined carbohydrates. The more colors and the deeper the colors, the more vitamins and minerals and antioxidant phytonutrients a food possesses—which is important in disease prevention and health promotion.” 

‘Finish Eating by Sundown’ 

Here’s an interesting study Hartley shared with us: Mice that ate after 7 p.m. gained weight, even when it was the same amount of calories as the mice that didn’t. “Current scientific knowledge maintains that it doesn’t matter when you eat, as long as you stay within your daily calorie requirements to maintain a healthy weight. But I expect those recommendations to change in time.” And ever notice how when you eat late at night you feel crummy the next morning, skip breakfast, and then wind up overeating later? That’s a vicious cycle that’s worth breaking tonight, by 6:59 p.m. 

‘Cook at Home, Take Control of Your Health’ 

“More than 50 percent of the average American’s food budget is spent on foods prepared outside the home. “We have a heavy reliance on foods that are higher in calories, fats, sugars, and sodium. On the flip side, when foods are cooked at home, they are inherently healthier because you get to decide every ingredient that goes into what you cook.” Dieticians says that being connected to the food you are cooking creates a better awareness and mindfulness of what you’re putting into your body. (You’ll save a ton of money from not dining out.) 

‘Work on Your Spiritual Growth and Weight Loss Will Follow’ 

“Instead of measuring progress in terms of pounds gained or loss, look for signs that mark your emotional growth,” recommends Dieticians. “Do you nourish your soul, cope well with stress, persevere through setbacks, and love your body and yourself? Emotional health usually produces physical health.” 

‘Don’t Eat Unless You Are Truly Hungry’ 

“Learn to monitor your hunger-fullness level,” advises Dieticians. “Eat when you are one-fourth full and stop when you are three-fourths full. Adjust the amount and type of food you eat so that hunger occurs every five hours of so.”  

‘Have Faith in the Set Point Theory’ 

This one best applies to those who have had recent weight gain, such as post-pregnancy or from stress, as opposed to struggled with weight their whole lives. “The set point theory is the theory that an adult’s body is maintained at a stable level over long periods. “It suggests that your weight is predetermined and that you have a feedback mechanism that will ultimately bring you back to your original weight.” In other words, don’t freak out; everything will be okay. 

‘Every Day is a Brand New Chance to Start Taking Care of Yourself’ 

“This is one of my favorite mantras. “Lots of people get down on themselves because they went crazy and ate and drank too much on their birthday, vacation, etc. I really try to encourage folks to look at every day as a new chance to start fresh and make the choices you want to make. 

‘Quality and Quantity’ 

“Yes, it is possible to have too much of a good thing; you don’t need three cups quinoa. “While a calorie-restricted diet full of processed foods isn’t the way to go either, both quality and quantity of food need attention for long-term health and wellness.” Yes, even dark chocolate can be too much of a good thing. 

‘Looking and Feeling Amazing is the Best Revenge’ 

When all else fails, this is one heck of a mantra to remember when you don’t feel like holding that plank any longer. “After a bad breakup or a job loss, it can be so tough to motivate. “But if you look at your health and fitness as a project and attack it that way, you can find the motivation to move past the pain and disappointment of a failed relationship or career setback. I personally have used this one several times in my life!” Because yes, even nutritionists get tempted to reach for Ben & Jerry when they’re bummed out. 

‘There Will Always Be Another Meal’ 

Many people overindulge in their favorite foods as if they’ll never get to eat them again, say The Nutritionist. “This mantra is perfect for helping our clients remember to slow down, enjoy their food, and realize that they will have many opportunities to appreciate this food again. They can choose smaller portions or pass on certain foods now, and know that they can also enjoy them in the future.” 

‘Motivation Gets You Started; Habits Keep You Going’ 

The Nutritionists explain it well: “Once you get started, your changes become a way of life, you form good habits, and you no longer need motivation—it simply becomes a lifestyle. Once it’s routine, it’s a way of life, which makes it easier to keep following the healthy track.” Take comfort in that it gets easier! 

Best-Ever Weight-Loss Secrets From Thin People

Padma Lakshmi, Maria Menounos, Shaun T. and more tell you how to stay slim—for life! 

Whom would you rather take financial advice from: a money coach or a self-made billionaire? Whose take on love and happiness is most appealing: a friend who’s built a close, successful family, or a marriage counselor who specializes in other people’s dysfunctional relationships? When it comes to getting it done, we trust the people who’ve gotten it done. That’s why, when Eat This, Not That! went in search of the most authoritative ideas on how to lose weight and stay lean, we sought out people who actually do it—people like Maria Menounos, Padma Lakshmi, and Insanity trainer Shaun T., who stay lean all year round, through the fat-trap holidays and the cold, comfort-food-craving nights. 

And we discovered exactly the kind of outside-the-box secrets and strategies you won’t hear from nutrition gurus and weight-loss doctors. Here are the rule-breaking tricks that work for skinny people. Why not join their ranks? 

They’d Rather Be Healthy Than Thin 

Maria Menounos lost 40 pounds. Now she wants to help you get lean and healthy, too, with her new book, The EveryGirl’s Guide to Diet and FitnessSo we asked her for your first tip: “Let’s face it,” she says, “the entire diet industry as well as the messages we get from Hollywood, the media, and pretty much our entire country revolve around weight and size. Lose more pounds. Fit into smaller clothes. Get thin!…The main thing I want to convey, though, is that thin cannot compete with healthy. Health is the most important thing in your life.” 

“Hey, if you can be healthy and thin, then more power to you,” she continues, “but risking everything to be thin is not worth it and makes no sense in the big picture. I know more than a few thin people who are unhealthy. They smoke cigarettes, starve themselves, live on gallons of diet soda and energy drinks, or use drugs or other such unhealthy means to stay thin. As a result, some of them will not live long lives, and those who do may not live quality lives. Many, if not most, are also unhappy. Keep health your goal and it will naturally result in being trim.” 

They Know It’s a Marathon, Not a Sprint 

Continues Maria: “When I was forty pounds heavier and decided to lose the weight, I took a long-term, gradual approach. I didn’t have the willpower to go on an extreme diet and drop all the foods I loved. And with work, paying bills, my family and friends and my relationship, I certainly didn’t have the time to exercise two hours a day. It took a year or so, but I lost the forty pounds. Little did I know that slow and steady was not only the most realistic way to lose weight, but also the smartest. It’s the main reason I never gained the weight back… The changes you make in your lifestyle can be slow and gradual and still get you where you want to go!” 

They Drink Tea Every Morning 

“I always start with ginger tea, which is black tea with milk, honey, ginger, and cardamom,” Top Chef host Padma Lakshmi tells Eat This, Not That!, about her breakfast ritual. “Then I’ll have a green juice with kale, beets, mint, apple, carrots, and ginger or a three-egg-white, one-yolk scramble. If I’m hungry, I’ll add half a cup of 1 percent cottage cheese to the eggs.” 

They Take Their Coffee with Heavy Cream
If you’re looking to lose weight, opt for heavy cream in your coffee. Yeah, seriously. “I keep it simple at Starbucks with a plain cup of coffee, and I ask for it with heavy cream—the good stuff that’s kept behind the counter and not out with the milk. “Heavy cream is a healthy fat that helps keep your blood sugar stable between meals and snacks, which means consistent energy and brain power—not to mention, it makes your coffee taste decadent!” Just don’t go too far: A drink like the Starbucks Peppermint White Chocolate Mocha with Whipped Cream (venti, shown above) has more calories and saturated fat than two slices of deep-dish sausage and pepperoni pizza from Domino’s. 

They Crack The Color Code 

 The pigment of produce can provide you with information about its nutritional value. Check out how each of the five different color categories of fruits and vegetables can benefit your health. Then mix and match for a total of five servings every day. One serving equals 1 cup raw or 1/2 cup cooked.
Blues and Purples: Blueberries, blackberries, purple grapes, plums, raisins, eggplant. Benefits: Keep memory sharp and reduce risk of many types of cancer, including prostate cancer
+Greens: Kiwi, honeydew, spinach, broccoli, romaine lettuce, brussels sprouts, cabbage. Benefits: Protect bones, teeth, and eyesight
+Whites: Pears, bananas, mushrooms, cauliflower, onions, garlic. Benefits: Lower LDL cholesterol and reduce risk of heart disease
+Yellows and Oranges: Oranges, grapefruit, peaches, cantaloupe, mangoes, pineapple, squash, carrots. Benefits: Boost immune system and help prevent eye disease
+Reds: Watermelon, strawberries, raspberries, cranberries, cherries, tomatoes, radishes, red apples. Benefits: Help prevent Alzheimer’s disease and improve blood flow to the heart 

They Play With Squash 

 “Spaghetti squash is a great alternative to pasta,” Shaun T, The Insanity trainer who hosts a new podcast, Trust and Believe, tells Eat This, Not That! “I love pairing it with homemade spaghetti sauce so I feel like I am eating noodles, but am getting a dose of vegetables instead!” 

They Go Wild 

 People who want to cut down on calories, saturated fat, and cholesterol—while still indulging their inner carnivores—might want to play games. No, wait, that’s not it. They say people might want to prey on game. Ah, yes. Meats like ostrich, bison, venison, and elk typically contain as much protein and iron as beef or pork, but have less fat and fewer calories. According to the USDA, while a 90%-lean hamburger may average 10 grams of fat, a comparatively sized buffalo burger rings in at two grams of fat with 24 grams of protein, making it one of the leanest meats around. 

They Pour Pinot Noir 

 Multiple studies have demonstrated that red wines like pinot noir consistently contain the highest levels of resveratrol among wines—and resveratrol has been shown to blast fat. While it has the lightest body and tannins of the classic red grapes, pinot can possess a haunting variety of flavors: berries, cola, tea, mushroom, even hints of barnyard. 

They Crack Open a Guinness 

Pulling significantly ahead of the pack in the Eat This, Not That! Light Beer Taste Test, Sam Adams Light (at 119 calories) was lauded for its discernable nutty flavor and relatively full body. One tester even noted that it “tasted like something I might find in a nice beer garden!” As for what not to drink: Most beers carry fewer than 175 calories, but even your average extra-heady brew rarely eclipses 250. That makes Sierra Nevada’s Bigfoot the undisputed beast of the beer jungle. Granted, the alcohol itself provides most of the calories, but it’s the extra heft of carbohydrates that helps stuff nearly 2,000 calories into each six-pack. For comparison, Budweiser has 10.6 grams of carbs, Blue Moon has 13, and Guinness Draught has 10. Let’s hope the appearance of this gut-inducing guzzler in your fridge is as rare as encounters with the fabled beast himself. 

They Skip This Soda 

Wait… but aren’t all sodas equally terrible? It’s true they all earn 100 percent of their calories from sugar, but that doesn’t mean there aren’t still varying levels of atrocity. Despite the perception of healthfulness, fruity sodas tend to carry more sugar than their cola counterparts, and none make that more apparent than the tooth-achingly sweet Sunkist. But what seals the orange soda’s fate on our list of worsts is its reliance on the artificial colors yellow 6 and red 40—two chemicals that may be linked to behavioral and concentration problems in children. 

They Make PB+Js 

…after a workout. The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fit that formula. Lean meats are a great low-calorie source of protein, and a study in The Journal of Nutrition found that people who ate 125 grams of protein per day were able to lose more weight and had less body fat than those who ate 68 grams per day. 

They Power Up Their Pasta 

 Pasta dishes falter most often not because of an excess of calories, but because of a lack of substantive nutrition. To get more out of red sauce dishes like this, consider adding any of the following ingredients to the mix to power up your next plate of pasta.
8 ounces of grilled or shredded rotisserie chicken
8 ounces of sliced button or cremini mushrooms added to the pan along with the onions and garlic at the beginning of cooking
8 cups of baby spinach in place of the basil, stirred in with the pasta and sauce at the final moment until just wilted 

They Know Organic Isn’t Healthy 

When it comes to packaged and processed foods, “organic” does not equal “healthy.” As Michael Pollan quips in his “eater’s manifesto,” In Defense of Food, “Organic Oreos are not a health food”—they’re still heavily processed cookies filled with fat and sugar, and your body metabolizes organic fat and sugar the same way it does conventional. In fact, some clever companies use organic as a marketing smoke screen, only to load up a cup of yogurt or a box of crackers with unhealthy amounts of organic high-fructose corn syrup (yes, HFCS made from organic corn fits under the FDA guidelines for organic). 

They Never Buy Bottled Spices 

 What all those TV chefs say is true: You should try to refresh your spice cabinet as often as possible—at least once a year. Over time, spices’ essential oils fade, and with them goes the flavor you’re looking (and paying) for. So what’s a savvy cook to do, pay $6 for a bottle of star anise you’re only going to use twice a year? Absolutely not. Instead, shop at stores like Whole Foods and ethnic markets where you can buy all your spices from bulk containers that allow you to choose the amount. Fifteen grams of fat-blasting cardamom or cumin or coriander will cost you about a quarter of what a normal supermarket charges for a small bottle and will last you the better part of a year. Plus, high turnover ensures you’re getting potent spices—not something that’s been sitting on a shelf since Reagan left office. 

They Choose The Right Cut 

 This is consistently one of the most expensive cuts of beef, but all you’re buying is a little bit of tenderness. In fact, tenderloin isn’t a particularly flavorful steak. So why does it cost so much? Because there aren’t many tenderloin steaks on a cow, and because demand from diners looking for beef that cuts like butter tends to be high. Switch to skirt or flank steak instead. They’re both lean cuts that pack far more rich, deep, beefy flavor. Marinate for at least 4 hours in a 50/50 solution of balsamic vinegar and soy and you’ll have a steak you can cut with a spoon. Most importantly, it will cost you about half of what you would pay for that tenderloin. Remember this next time you’re at the steakhouse, too. 

They Don’t Need Fancy Crackers 

Old-school as they are, Triscuit is a cracker as a cracker should be: whole wheat with a touch of oil and salt. That gives you all the fiber and flavor you need to satisfy a snack craving. For more substantial hunger pangs, try dipping them in peanut butter or guacamole.  

They Don’t Just Count Calories 

 Calories fuel our bodies, right? Actually, they don’t. A calorie is simply a unit of measure for heat; in the early 19th century, it was used to explain the theory of heat conservation and steam engines. The term entered the food world around 1890, when the USDA appropriated it for a report on nutrition, and its definition evolved. The calorie we now see cited on nutrition labels is the amount of heat required to raise 1 kilogram of water by 1°C. Here’s the problem: Your body isn’t a steam engine. Instead of heat, it runs on chemical energy, fueled by the oxidation of carbohydrates, fats, and protein that occurs in your cells’ mitochondria. “You could say mitochondria are like small power plants. “Instead of one central plant, you have several billion, so it’s more efficient.” Your move: Track carbohydrates, fats, and protein—not just calories—when you’re evaluating foods. 

They Divide And Dine 

 Until all restaurants become BYOP (bring your own plate), you’ll need to shrink your serving in a different way: When your entrée arrives, dive in and eat half, then wait at least 10 minutes before coming out for round two. While you chat and sip water, your stomach will have a chance to digest and decide whether you’ve had enough—no matter what the plate’s saying. 

They Go For 100 

Be small-minded about snacks. In an experiment at the Cornell University food and brand lab, researchers gave study participants either a single bag containing 100 Wheat Thins or four smaller bags holding 25 Thins each, waited for the munching to subside, then did a cracker count. The tally: Those given the jumbo bag ate up to 20 percent more. Outsmart your snack habit by sticking with the tiny 100-calorie packs now being used for everything from Doritos to Goldfish. 

They Work The Perimeter 

Supermarkets are designed like casinos: clockless and nearly windowless expanses flooded with artificial light and Muzak, places where time stands still. Casinos force guests to navigate a maze of alluring gambling opportunities before they reach essential destinations: restaurants, bathrooms, exit doors. Same goes for the supermarket: The most essential staple foods—produce, bread, milk, and eggs—are placed in the back and along the perimeter of the supermarket to ensure that customers travel the length of the store—and thus are exposed to multiple junk-food temptations along the way. work the perimeter, and only dip into the middle when necessary. 

They Check Themselves Out 

 Impulse purchases drop by 32.1 percent for women—and 16.7 percent for men—when they use the self-checkout aisle, according to a study by IHL Consulting Group. Eighty percent of candy and 61 percent of salty-snack purchases are impulse buys. 

They Come Prepared 

 The prepared-foods section of grocery stores has grown in recent years as consumers demand more quick, low-cost alternatives to restaurant meals. One QSR survey found that 64 percent of people had purchased a ready-to-eat meal from a supermarket in the previous month, and experts estimated that the sector would grow to $14 billion by the end of 2011. Unfortunately, markups can be steep and nutrition is scarcely a concern for supermarkets looking to maximize profits. Your best bet on a busy night? A rotisserie chicken—healthy, versatile. 

They Scan For New Brands 

As with the music and movies, sometimes the best stuff is the most obscure. Not only can bigger manufacturers afford bet 

To the food’s caloric content, that is, when choosing frozen meals. Coming up with exact calorie counts for full dinners is trickier than averaging out what you’ll get from a serving of a single food, like a cereal or a soda. And since packagers want to look as nutritionally appealing as possible, they’re likely to err on the low side: When Tufts University researchers looked at 10 frozen supermarket meals, they found that the calorie counts reported by the food companies averaged 8 percent less than the researchers’ nutritional analyses. 

They Drink Away Heart Attacks 

Visceral fat around your internal organs unleashes compounds within your body that cause inflammation and higher triglyceride and LDL cholesterol levels—the bad stuff that leads to heart disease and stroke. So, how do you start reaping all these benefits? Remember that almost all sodas, bottled teas, energy drinks, sports drinks, juice drinks, and “vitamin” waters contain sugar. Your goal is to replace these spare-tire-pumping potations with lean liquids.
So, what should you be drinking?
+Water. You’ll burn more calories and boost overall energy and concentration. Keep a pitcher by your bed and at your desk, and you’ll drink up naturally.
+Coffee. But not the sweet, syrupy specialty drinks. Coffee can rev up your metabolism in moderation, but gourmet coffee drinkers consume 206 more calories on average than folks who drink regular joe.
+Tea. It not only contains antioxidants that may help protect against heart disease and cancer, but also is nearly calorie free, as long as you don’t fall for the sugary kind.
+Milk. About 73 percent of the calcium in the American food supply comes from dairy foods, and calcium is critical for fending off weight gain and keeping bones and muscles healthy. 

They Shop on Wednesdays 

Most people leave their grocery shopping for Saturday or Sunday mornings, when the supermarket looks more like a ravaged battlefield than a center of commerce. Consider making midweek evening runs, instead. According to Progressive Grocer, only 11 percent of Americans shop on Wednesdays, and on any given day, only 4 percent shop after 9:00 p.m. So if you’re shopping at, say, 9:00 p.m. on a Wednesday, you’re able to get in and out quickly, which means you’ll spend less time fighting impulse items in both the aisles and at the checkout line. As a bonus, you’ll free up your Saturday morning for something more enjoyable, like cooking a healthy breakfast. 

They Push a Cart 

Pushing a shopping cart instead of carrying a basket may help you make smarter supermarket choices. A study published in the Journal of Marketing Research found that, all other things being equal, the strain of carrying a basket made shoppers more likely to reach for quick-grab impulse items—like the crackers and chips concentrated at eye level in the aisle. If you’re lugging around a heavy basket, you’re not taking the time to read labels and reach for more nutritious foods. 

They Read Between the Lines 

Take two popular menu items: A Carrot Walnut Muffin or the Chocolate Croissant. Which one’s healthier? Surely your health-conscious conscience jumps at the thought of starting your day with carrots and walnuts, yet the truth is fuzzier. Au Bon Pain’s healthy-sounding muffin offering packs 540 calories—plus 7 grams more fat, double the carbs (73 g vs. 34 g), and the four times the sugar of a 300-calorie Starbucks Chocolate Croissant! Remember, “muffin” is just a way to get you to eat cake for breakfast. Best Defense: Find the unhealthiest word on any menu item, and let that be your guide. After all, the calorie count of a fish fry is not about the fish, it’s about the fry. 

They Avoid ‘Low-Carb’ 

Anything “low” in one thing is usually high in something else. Consider Applebee’s Low Carb Breakfast Bowl, which is super low-carb but starts your day with 52 grams of fat—nearly an entire day’s worth. This 660-calorie meal is like dumping an entire farm’s worth of animals into one heart-stopping combination of eggs, sausage, bacon and cheese. Their Ham, Egg & Cheese Biscuit won’t make Dr. Atkins happy, but it will save you 210 calories and 28 grams of fat. Eat for balance. Don’t be fooled by eating only “low-carb” or “low-fat.” 

They Don’t Call Snacks ‘Meals’ 

Your restaurant may call it a “snack,” but your dietician would call it “dinner.” Earlier last year, Dunkin’ Donuts made headlines after calling a 660-calorie bacon ranch chicken sandwich a “snack,” part of a rebranding campaign—”We’re not moving into lunch,” the CEO told AP. “We’re in snacking.” (With a snack like that, who’d need lunch?) Meanwhile, Arby’s offers a “Snack and Save” menu with alleged snacks like the 550-calorie Crispy Onion Mighty Minis, which also come with 30 grams of fat and half a day’s sodium. Snack, but snack healthy. An Advances in Nutrition journal study found that nutritious snacks promote weight loss. The key word there is nutritious. Fruit and nuts are snacks, but two mini onion burgers? Not so much. A good snack is in the 100-250 calorie range. All of these filling snacks under 100 calories are safe bets. Pick two of them to hit the nutritional mark. 

They Recognize Salad Decoys 

Restaurants have discovered a brilliant way to get you to order cheaper, more caloric food—they give you the option to order something else. It’s called “decoy marketing” in the restaurant trade. The idea is that punctuating a menu with healthy items like salads gives customers permission to order larger, junkier, more caloric meals than they would otherwise. A University of Chicago Press Journals study demonstrated how this worked; researchers saw French fries orders increase when salad was also an option. It’s a phenomenon experts have dubbed “vicarious goal fulfillment.” In other words, by simply acknowledging a healthy option, diners feel they have satisfied their dietary goals and can order whatever they want. Remind yourself before you look at the menu that you’re on a mission to eat well. Remember that a burger has the same calorie count whether it’s next to the spring salad or the spring lamb. 

They Stay On Top of Toppings 

When a restaurant chain makes its mark serving massive slabs of fat and calories, even their attempts at “lite” foods can be corrupted by an instinct to slather and garnish. Take, for example, Ruby Tuesday’s Avocado Grilled Chicken Sandwich. How bad could this be? Well, by serving you a jumbo portion and topping it with bacon, Swiss and mayonnaise, the chain has built a 1,311-calorie monster with 2,833 mg of sodium and 64 grams of fat. So customize it. If you like the sound of a grilled chicken avocado sandwich, then ask them to serve you exactly that—and maybe ask for a little mayo on the side. 

They Make Sure Grilled Means Grilled 

“Grilled” chicken at your local chain may be healthier than the breaded and fried option, but it’s nowhere near as healthy as the same version made on your own backyard grill. Most restaurants use a “grill” that’s actually a griddle—basically a giant frying pan, which requires a generous oil slick to prevent sticking; often it’s the bacon fat saved from breakfast. If you’re on a strict diet and “flame grilled” options aren’t available, ask for your food to be prepared to your liking. Best Defense: Ask if “grilled” means “flame grilled.” If not, ask for it broiled, which will give you a similar effect—with less of the grease. 

They’re Wary Of Au Natural 

Wendy’s Natural-Cut Fries are promoted as a healthy alternative to typical fries—the chain’s website boasts that they’re “naturally cut from whole Russet potatoes” and seasoned with “a sprinkle of sea salt.” But there’s more to it than that. A quick skim through Wendy’s ingredient statement is all it takes to expose these fraudulent spuds. They contain preservatives, added sugars, and hydrogenated oil. Last we checked, there was nothing remotely natural about infusing vegetable oil with hydrogen. Technically, Wendy’s isn’t lying when it says that these fries are “natural-cut.” But it makes one wonder: What would be the unnatural way to cut a potato? Understand that the word “natural” does not mean “organic” or “no additives” or, in fact, anything, either in the restaurants or the supermarkets. Trader Joe’s, Whole Foods and Frito-Lay have all faced lawsuits over their use of the term. 

They Sometimes Skip the Veggies

In order to satisfy their need to offer nutritious-sounding foods, many restaurants put veggie sandwiches on the menu. Yet in more than a few cases, you’re better off opting for red meat. At Quiznos, a large Veggie Guacamole Sub (served with heapings of mozzarella and cheddar) weighs in at 1,060 calories and an insane 2,210 mg of sodium. That’s 80 calories more than their Double Swiss Prime Rib! Remember: It’s all about the toppings. Remember that even a healthy dish can be drowned in a sea of bad calories. 

They Speak French 

“Mise en place” (pronounced meez a plas) is the fancy French phrase that basically means “have all your ingredients ready before you start cooking.” For serious cooks, it’s not just a suggestion, it’s a religion. Nowhere is that dictum more essential than with stir-frying. Mince, dice, and chop your way through all the vegetables and proteins you’ll need, then arrange on a plate or cutting board in the order you’ll need them. Have sauces and condiments measured out. And, most importantly, always have salt and pepper at arm’s length. This way, you’ll reduce bloat by keeping sodium counts on track. 

They Add Umami 

Salty, sour, sweet, bitter.. .umami? Considered the fifth main flavor group, umami can best be described as an intense savory flavor found in tomatoes, mushrooms, Parmesan, and more. The Japanese in particular prize umami, and many of their staples contain big doses of it, from soy sauce to dried seaweed to miso paste. A good rule of thumb: The more umami in your food, the better it will taste. 

They Hurry With Curry 

At the heart of Indian curry powder is one of the world’s most potent elixirs: curcumin, an antioxidant known to fight cancer, inflammation, bacteria, cholesterol, and a list of other maladies—large and small—too long to publish here. Curcumin resides in turmeric, the bright yellow spice that gives curries their characteristic hue. Don’t limit the healing powers to recipes like this, though. Stir curry powder into yogurt for a vegetable dip, slip it into mayonnaise for a powerful sandwich spread, or rub directly onto chicken or white fish before grilling. 

They’re Wrap Artists 

Koreans love to use large lettuce leaves to house grilled meats, rice, kimchi, and sauces. In fact, it could be anything: grilled steak, pork loin, chicken chunks, even grilled vegetables. It’s like eating a delicious burrito for a quarter of the calories.  

They Use a Secret Weapon: Harissa 

The hot sauce of choice in Northern African is a fiery red paste made from piri piri chiles, garlic, and, depending on who’s making it, a variety of spices like cumin and coriander. As addictive as the burn may be, it’s also good for you: Research has shown that capsaicin—the chemical in chiles that gives them fire—actually increases metabolism. Mix with yogurt and use as a dip, a sandwich spread, or a meat marinade; stir into curries or stir-fries. 

They Blend Plant-Protein Smoothies 

Bryan Wilson, a 29-year-old accountant was a test panelists for Zero Belly Diet, the new book from Eat This, Not That! creator David Zinczenko, lost 19 pounds and an astounding 6 inches from his waist in just six weeks on the program, and he attributes his success to the Zero Belly shake recipes. “I love the shakes. I added them to my diet, and almost immediately I lost the bloat,” Bryan said. “I’m a sweet craver, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had.” 

Protein drinks are great ways to get a monster dose of belly-busting nutrition into a delicious, simple snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat (Don’t believe it? And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. 

They Take a Walk Before Breakfast 

Zero Belly Diet panelist Martha Chesler did just this as part of her Zero Belly program, and the results were astonishing. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped over 20 pounds and an astonishing 7 inches from her middle by combining the Zero Belly Foods with a pre-breakfast walk.This easy a.m. ritual works on two levels. First, a recent study found that exposure to sunlight in between the hours of 8 am and noon reduced your risk of weight gain regardless of activity level, caloric intake, or age. Researchers speculate that the morning light synchronizes your metabolism and undercuts your fat genes. 

They’re Never Thirsty 

“Since thirst is often mistaken for hunger, I never go anywhere without a bottle of water,” says a Chef. “I also always carry a healthy snack. Walnuts and low-sugar protein bars are two of my go-tos. These tactics have helped me maintain my 70-pound weight loss. 

They Need Their Cheese 

“My philosophy on healthy eating is to enjoy everything in moderation,” says Fabio Viviani, chef and Top Chef alum. “For instance, I love cooking with fresh herbs and spices instead of heavier cheeses and butter, but I can’t live without my favorite Grana Padano Cheese. Cooking and eating should be fun; add your own personality, flavor and twist to it, but make sure it aligns with your lifestyle.” 

And Their Champagne! 

“I’ve always been a big believer in balance: Train hard, work hard and live hard—and sometimes that involves a bit of bubbly,” says Dan Roberts, author of the fashion model workout, Methodology X. “Indulging once and while in a bit of something that’s bad for your health is often extremely good for the soul!”  

They Have a Carb Curfew

Though starchy and sugary carbs—like quinoa, potatoes and fruit— aren’t totally off limits, participants on Extreme Weight Loss never consume them after dark. “For dinner, contestants always have a high-protein, high-fat meal with plenty of fibrous veggies,” trainer Chris Powell tells us. “If they have a post-dinner snack, they stick to protein-rich, high-fat foods like almonds or 2% milk-fat string cheese,” he explains. This is because, he adds, axing carbs at night flips the fat burning switch by increasing the amount of fat burning hormones released while we’re asleep 

They Are Ready for Everything 

We asked Chris Powell to tell us his number one diet tip. His response: Basically, meal prep is everything. “Prep your meals in advance, and always have ready-to-eat healthy snack foods with you,” he suggests. Chris and his Extreme Weight Loss participants bulk-prep their proteins (chicken, turkey, fish) and starches (potatoes, whole-wheat rice and noodles) every four days and store them in plastic containers. This prep allows them to grab healthy eats quickly before they leave the house. “We always carry protein powder with us,” he says about snacks, adding, “You’ll never catch us without almonds in our bags! They’re filled with healthy, satiating fats and protein and don’t need to be refrigerated, so they’re really easy.” 

They Keep It Clean 

“Whether you have ten pounds to lose or 100, the first thing you should do is create an environment for success. That requires removing all temptation from your kitchen. “Collect all of the processed, sugary and fatty foods from your house, and bring them to a local food bank for donation. Then restock your kitchen with healthy groceries—real, natural, whole foods—like fresh fruits and vegetables, almonds and lean proteins like turkey, chicken, fish and eggs. 

They Put Down the IPad 

With laptops, smartphones, and iPods aplenty, we’ve become accustomed to round-the-clock entertainment. But your mealtime may be one time of day we should fight our addiction to amusement. Researchers at the University of Birmingham found that diners who were distracted at mealtime consumed significantly more unhealthy snack foods later on than those who paid close attention to what they ate. One possible explanation: When you don’t pay attention to the meal you’re eating, your brain doesn’t fully register the experience. That leaves you less satisfied and more vulnerable to overeating. 

Learn to Take a Joke 

A 2006 study in the International Journal of Obesity found that laughing for 10 to 15 minutes each day can help you burn up to 10 calories, depending on your body size and the intensity of your laughter. That may not sound like much, but there’s also been plenty of research linking happy people to all-around healthier lifestyles, and you, my friend, have an excuse to make @midnight part of your daily diet routine. 

Health Mistakes You Need to Stop Making After 40

It’s time to face reality: you’re no longer a spring chicken, so it’s time to stop acting like one. 

If you’re seeing this, congrats! You made it past 40! Now keep reading this story so you can make it to 80 and beyond. We asked the country’s top doctors, nutritionists, and mental health professionals how you can optimize yourself and live happier, healthier and longer than ever. Click through to discover how. 

Be Aware of Hormonal Factors 

It’s hard not to notice the changes our bodies go through, but the underlying causes might not be so obvious. “We can experience hormonal changes as we get older, which can change the way food is metabolized and the way our bodies use and produce energy,” says Nutritionist. “As a result, it can be a frustrating reality for many when they notice more fat around their middle (especially for women). 

Out Mantra: Come to terms with the fact that your body simply does not process food the same way and commit to a mindful lifestyle in which you’re able to make healthier choices. 

Balance Your Blood Sugar 

It’s not an exact science, but changes in mood, energy or sleep can signify that your blood sugar might be out of whack. “It’s important that we’re eating consistently for blood-sugar balancing which is really the key [to staying fit in your forties]. The fat that tends to collect around the midsection is all about blood sugar and cortisol levels. 

Out Mantra: A good way to stabilize things is to avoid the blood sugar spikes and crashes caused by empty carbs like white bread and pasta.  

You’re Likely Over Caffeinated 

Chances are it’s not the first time you’ve been told to scale back on the coffee, but it’s about time to do it! “For caffeine, I’d suggest about one glass per day. Depending on what you’re having, that’s between 35-80 mg per day, but really no more than that. “Also know that decaf does not mean caffeine-free.” Too much caffeine can cause insomnia, irritability and, when used as a quick fix for an energy dip rather than reaching for whole foods, you rob your body of a chance to fuel itself properly, which won’t fix the underlying fatigue. 

Fuel Energy Dips With Whole Food—Not Junk 

It doesn’t matter how old we are, energy dips and wacky cravings can always throw us for a loop. “People don’t clinically have blood sugar control issues, but they can feel when their blood sugar is not well balanced. “Clues to that are feeling really fatigued throughout the day, waking up super tired, or having energy crashes. When it’s crashing we likely need to be fed, but what happens is that people caffeinate which can make it worse.” 

Out Mantra: Reach for protein-rich or healthy-fat items like chicken, fish, or nuts when you feel your battery dying to level out your blood sugar. 

Don’t Supplement Without Speaking to a Professional 

It’s easy to get pulled into the world of quick fixes and “magic pills,” but tread with caution when it comes to supplementation. “I recommend getting your vitamin D checked to see how much, or if, you need to supplement,” says Smith. “Most people can benefit from a probiotic or fish oil supplement, but it’s always wise to have a conversation with a professional about your diet and have someone with trained eyes look at your blood work.”  

Schedule Sleep 

When you were 20, you might have gotten away with getting only four or five hours of sleep, but those days are long gone. You’re likely being pulled in a million different directions, but it’s crucial to your health and sanity that you schedule adequate sleep each night. “We need seven to eight hours of sleep per night,” says Smith. “Also, as we get older we might need more sleep.” 

Cut Out Empty Calories Once and For All 

One of the biggest changes we experience in our 30s and 40s is how our body uses and processes calories. The ever-feared slowing of the metabolism is actually somewhat of a reality. “Focus on cutting out empty calories, because they add up quickly and don’t leave you feeling full. Avoid wasting your nutrient needs on empty calories items like chips, soft drinks, and latte syrups. 

Eat Breakfast Within One Hour of Rising 

If you’ve never been a breakfast person, it’s better late than never. “Meal timings are really important for your metabolism,” says Nutritionists. “The best thing we can do is make sure that we’re re-fueling our bodies by eating breakfast within the first hour of waking up.” 

Eat Every 4-6 Hours 

Not only is it important to kickstart your metabolism first thing in the morning with a healthy breakfast, but to keep it humming you’ve got to eat consistently throughout the day. Nutritionists suggests eating every four to six hours post-breakfast to keep your body fueled and using energy efficiently, which can assist with any fat burning goals. 

Aim For 20-30 Grams of Protein Per Meal 

You don’t have to be a bodybuilder to seek out protein consistently. The nutrient is crucial to maintaining and building muscle mass as we age. “It’s important to make sure we have 20 to 30 grams of protein at every meal. That’s ideal to help keep that muscle mass strong,” says Nutritionists. The more muscle you have, the less overall fat sits on your body. “Less muscle mass means a higher body fat percentage. At rest, lean body mass is active, burning calories, which is why having more lean muscle means a faster metabolism. Fat, at rest, is inactive, so overall metabolism is slower. 

Reach for More Antioxidants 

By now you probably know that antioxidants are healthy, but the nutrients are especially important as we age in order to prevent and fight against problems that may arise such as skin damage or even certain cancers. “I also think as we go into this age we’re thinking about antioxidants and cell health. Maybe our joints are aching a little bit more. So you should be incorporating a good amount of antioxidants from fruits, veggies, nuts and beans into your diet. 

 

Get In Your Omegas Every Day 

In the last decade, fats became trendy. But regardless of hype, healthy fats like omega-3 fatty acids are incredibly beneficial to your health and body functions. “By increasing omega-3 intake, you can really help decrease joint pain. In your 20s, you never felt your joints at all — you just thought you were Gumby — but now is the time to be kinder to your joints in order to stay active so that you have the ability to do the things you like to do. 

Out Mantra: Wild salmon is our favorite go-to source for omega-3s. 

Modify Your Movements 

It may suddenly feel like you have to erase everything you’ve learned in the last 20 years or so regarding exercise, but there’s no need to drop your favorite workouts — just modify. “Find different modifications for your activities and stay positive about it. You may not be able to go out and do the long runs you used to do or lift as heavy, but there are still great lower-impact options such as cycling or doing lighter lifting with more frequent reps. 

Make Your Diet More Heart Healthy 

When you were younger the last thing you probably thought about was your heart health, but being mindful of your ticker is very important as we get older. The earlier you make heart health a priority, the better because prevention is the most effective measure you can take. 

Out Mantra: “Focus on higher fiber foods and lower cholesterol foods to make sure your heart stays healthy. Also, look to healthier fats and oils and try to omit some more processed meats like bacon. 

Kick Up Your Calcium Intake 

At this point in your life, you should also be thinking about bone density and what you can do to strengthen it. “After the age of 40, it is important to make sure you maintain healthy bones to avoid developing osteoporosis. It usually occurs in people over 50 and increases risk of fractures. To maintain bone density, consume 1,000 to 1,200 mg of calcium daily along with vitamin D and moderate exercise. About three servings of dairy will suffice, but talk to your doctor if you need additional help fitting in your daily dose. 

Supplement with B12 

Older adults typically have a higher risk for vitamin B12 deficiency because of our ability to absorb the vitamin decreases. “Vitamin B12 is important for proper nerve function and red blood cell production. Older adults should aim for 2.4 micrograms per day. B12 can be found in dairy, eggs and fish. However, it’s always a good idea to consult a professional to make sure you’re getting an adequate amount and if not, they can suggest options for supplementation. 

Work on Prevention 

Your 40s can be a hectic time, thanks to career moves and family. The reality is that the chaos likely isn’t going away anytime soon. “I think it’s important to really realize that things are not going to get better, so prevention is your best key. “Start working on yourself today versus 10 years from now. We know that, on average, people are gaining 1 to 2 pounds per year, so if you’re working toward it now and your metabolism is still functioning well, I think it’s really helpful in the long term.” 

Buy New Plates 

Sometimes cleaning up your diet is as simple as buying new dishware. “Using smaller plates to cut back on your portion sizes can be helpful. Ditch the 12-inchers and start using the 9-inch ones.  

Make It a Group Effort 

You may feel like you’re juggling everyone else’s priorities but your own, but it’s important to realize you don’t have to go about your own goals solo. “Our 30s and 40s can be a pretty busy time for work, family and friends, and so planning in advance can be really helpful,” says Nutritionists. “Even if you’re meal prepping with friends, meet up on a Sunday to do a healthy meal swap for the week. With something like that, at least you’re eating at home versus going out to eat.”  

Advocate For Yourself 

Just because you put everyone else’s needs first doesn’t mean you have to throw your own needs out the window. More than ever, it’s important to make room for yourself. “I think that between work, social life and family, it doesn’t necessarily get easier, so you have to advocate for yourself. “Make sure you’re getting good sleep, that you’re being active and that you’re incorporating those key pieces in a healthy lifestyle. It’s also important to make time to do the things you enjoy doing, rather than beating yourself up at the gym, when you have a free moment.” 

Phone a Friend 

If you find yourself cutting your runs or walks short due to boredom, recruiting a friend can help you get to the finish line. “Enlisting your friends to go on a walk can make it more entertaining for you, which can actually end up making the activity or walk last longer. If plans don’t match up, try calling a friend on your daily walk to help make the activity more enjoyable so you’ll stay engaged and follow through. 

Toss Complicated Recipe Books 

It’s hard enough gathering the whole family for a meal and finding the time to make it in the first place, so don’t beat yourself up if you skipped that fancy lasagna recipe tonight. “Try to find the most bang for your buck foodwise. “Look for things that are convenient to make versus a two-page recipe. Most of the time, that isn’t really feasible anyway.” Cutting back on the prep will make achieving your health goals that much easier. 

Test Out a Meal Delivery Service 

What better way to reduce time spent making healthy meals than by delegating the responsibility? “There’s a shift toward pre-made foods or meal-delivery services,” says Nutritionists. “For families who eat at home, this could be helpful, as long as they’re catering to their nutrition needs.” Need some help selecting one? 

Talk to a Dietitian 

 What may have worked for you 20 years ago, may not cut it anymore. It’s vital to consult an expert when it comes to nutrition to ensure that you’re meeting the needs of your changing body. “Meeting with a Registered Dietitian can help you navigate the food base that’s out there, whether it’s food you make at home or if you’re eating out. They can give some good advice for getting healthy food on the go and point out healthy food choices overall,” says Nutritionists. 

Keep Moving No Matter What 

 Whether you’re able to run, walk, swim or ride a bike—whatever you do, don’t stop moving. “Once we reach age 30, our bodies start losing muscle mass — about half a pound of muscle a year,” says Zuckerbrot. “This results in a slower metabolism. Inactive people can lose up to 3-5% of muscle mass per year. Staying active can help reduce this.”  

Make a True Effort to Switch Up Your Diet 

 If you haven’t realized yet, hitting the gym extra-hard won’t undo the damage of that burger and fries the same way it did 20 years ago. “If a person eats the same exact thing they ate in their 40s and 50s as they did in their 20s, they’ll experience weight gain because their metabolism is slower and because they have naturally less lean muscle mass. Get serious and start being more mindful and choosy with your food options. Fine-tuning your eating habits now will allow your body to function better long term. 

Scale Back the High-Intensity Workouts 

 You may have felt unstoppable in your prime, going for five-mile runs and lifting heavy weights. But as we age, our bodies aren’t able to tolerate the same level of intensity. “As we get older, we might have different body aches and things might feel different. When you’re young you can get away with doing more high-intensity workouts and I think people really rely on that to stay fit and thin. However, while movement is super important, we need to do what is good for our bodies as we get older. 

Don’t Try to Out-Exercise Your Diet 

 If you’ve been one to hit the gym extra hard after a weekend binge, you’re not alone. Often we turn to exercise to correct diet mistakes, but that solution doesn’t last forever. “I’ll see a lot of chronic exercisers that will use exercise as a form of getting rid of calories,” says Smith. “Our ability to do that as we get older changes — our bodies change, and our metabolism changes.” 

Out Mantra: It’s important to separate food versus exercise and focus on eating well. Make exercise something that’s not going to beat your body up.” 

Strength Train 

 We experience a big change in the ratio of body fat to muscle as we age because it becomes more difficult to build and maintain muscle mass. “After the age of 40, people should try to maintain, if not increase, their muscle stores and lean body mass,” says Zuckerbrot. “More lean muscle will lower body-fat percentage and keep metabolism from slowing down. Strength or resistance training is more effective than cardiovascular activity in the preservation of precious muscle mass. A study done by the Journal of Applied Physiology showed that resistance training significantly increased lean body mass in participants, while cardiovascular exercise significantly decreased it.” 

Be Wary of Cardio 

 Any kind of movement is beneficial to your overall health, but beware of the appetite-boosting effect of a heavy cardio workout if you’re trying to maintain or lose weight. “Cardio stimulates appetite and people end up eating more sometimes than if they hadn’t worked out. “People often feel entitled to eat more post-activity, overestimate calories burned in the gym and underestimate caloric intake.” 

Start a Food Journal 

 If you’ve never logged what you eat, doing so might increase your weight loss or fitness results tenfold. Food journaling is a good way to stay accountable to what you eat and how often you work out. By writing down your progress and reviewing it regularly, you can better assess your starting point and pick out any areas that may be holding you back. 

Meditate 

 Going to the gym will strengthen your body, and meditating will work out your mind. Research published in JAMA Internal Medicine suggests that taking time to meditate daily can help reduce stress, anxiety, depression and even pain. If you’ve never tried meditating, yoga can also be a good practice to start with to help ease you into that type of mindful state. 

Stop Avoiding the Doctor 

 It can be incredibly beneficial to consult a trainer on matters of fitness and to reach out to a dietitian to help put together a healthy eating plan, but when it comes to basic health practices you should be seeing a doctor annually as a method of prevention. “It’s important to regularly check in with your health-care team as we get older. Everyone should have a primary care doctor or internist who knows their medical history, as well as specialists, as need be. It’s important also to listen to our bodies. If something hurts, don’t ignore it—It hurts for a reason, get it checked out!. 

Fill Up On Fiber 

Fiber was important two decades ago, and it’s still important now. “Fiber helps keep bowel function regular, helps lower risk for colon cancer, and is good for overall heart health. Aim for over 30 grams of fiber per day. 

Out Mantra: Fiber is found in fruits like raspberries, vegetables like artichokes, whole grains like beans, peas, and legumes. 

Increase Potassium Intake 

Although we’re not saying you should need to double your banana consumption, it is important that you increase your potassium intake. “Increasing potassium intake and lowering sodium or salt intake can help lower risk for high blood pressure. Good sources of potassium include most fruits and vegetables like bananas, potatoes, avocados, and spinach. 

Minimize Your Micro-Stresses 

 A bad commute, a sniping co-worker, a long line at the Whole Foods—these little micro-stresses, which we tolerate every day as a part of life, can lead to a macro problem. Stress, as we’ve learned, taxes your heart. 

Out Mantra: Meditating for 10 minutes every morning can help you better face whatever comes your way. 

You’re Not Foam Rolling 

 Foam rollers—you know, those hardened tubes made from, yes, foam, at the gym—work wonders on sore joints, bad backs and tired muscles. (They also help stimulate the lymphatic system, which can make you feel more relaxed.) 

Out Mantra: Add five minutes of foam rolling before every workout, or when you’re relaxing in front of the TV, and see what we mean. 

You Think the Grass is Greener 

 Most of us spend decades working hard enough to own a proverbial house with a lawn—only to look at your neighbor’s and think, “I want his.” 

Out Mantra: At your age, it’s entirely appropriate to be ambitious. Just don’t confuse ambition (i.e. working to get what you want) with envy (i.e. not being happy with the amazing things you have). 

You’re Compromising 

 You can enjoy your midlife without the crisis. One way is to eliminate regrets smartly and systematically, instead of letting them pile up. 

Out Mantra: Make a list of the ways you’ve made compromises in your life—we mean the compromises that make you feel less like you. Then examine and unpack each, and write down how you’d like things to be better six months from now. Then work with a professional—career counselor, therapist, life coach—to achieve what you want, without blowing up your life. 

You Think You Can Do What You Did 

After 40, don’t stop living—just live differently. If you stayed out until 4 a.m. every Thursday, Friday and Saturday night back in your 30s, consider going out to the club just one night a week these days, or leave a few hours earlier (particularly if you have children who wake you early). 

Out Mantra: It’s important to realize that this isn’t scaling back. It’s you evolving into a newer, healthier you—one who needs seven to nine hours of sleep consistently.  

Do it 30 Minutes Before You Go to Bed to Lose Weight

Drop pounds and lose belly fat with the help of these simple p.m. hacks. 

What’s the best place in the world to lose weight? The gym! say the muscle-bound personal trainers, raising their hands (but not really getting that far because their deltoids get in the way). 

The (huff!) track (puff!) say the distance runners, cyclists, triathletes, and other types trucking along with sweat in their eyes and numbers stuck on their chests. 

The kitchen! say the nutritionists, dietitians, and organic-produce purveyors. 

But they’re all wrong. Because real, successful, sustainable weight loss comes from achieving excellence in a completely unexpected realm: the bedroom. 

No, you can’t lovemake your way to being lean. But you can absolutely sleep your way to a slimmer you. In fact, no matter how many pounds you press, how many miles you log, how much kale you crunch, it won’t get you anywhere near your weight loss goals unless you’re also getting enough quality sleep. 

University of Chicago researchers found that sub-par sleep could undermine fat loss by as much as 55 percent! The good news is just a few simple tweaks to your p.m. routine can mean serious weight loss success. 

Understand how important sleep is for weight loss. 

To turn sleep into prime weight loss time, realize how important a good night’s sleep is for optimizing and regulating all your bodily functions, including how you use and store caloric energy. The hormones at play here are leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. People who get more sleep have reduced ghrelin and increased leptin levels, which helps to control their appetites throughout the day. That was the finding of research conducted at the University of Wisconsin. Another study published in the Archives of Internal Medicine found that overweight people, on average, got 16 minutes less sleep per day than people of regular weight. Although that might not sound like a big difference, those minutes—like your belly fat—accumulate over time. 

Sip a cup of tea. 

 Wind down with a cup of rooibos tea, and burn belly fat while you do it! Naturally decaffeinated, rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in South Africa. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage, making rooibos one of the best fat-burning foods. 

Load up on tryptophan. 

Don’t count sheep, eat lamb! (Or better yet, a bit of turkey.) Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to significantly increase hours of deep sleep. And that can translate into an easy slim-down. Researchers from the University of Colorado found that dieters consumed 6 percent fewer calories when they got enough sleep. For someone on a 2,000-calorie diet, that’s 120 calories per day, which could amount to nearly a one-pound weight loss in a month! The National Sleep Foundation suggests seven to eight hours of sleep for most adults. 

Eat cottage cheese. 

Completely avoiding food before bedtime can actually be bad for your weight loss goals. First, going to bed with a rumbling tummy makes falling asleep difficult. Second, people who wake up feeling hungry are far more likely to pig out on a big breakfast. Have a little cottage cheese before bed. Not only is it rich in casein protein, but it also contains the amino acid tryptophan. 

Create a routine. 

By doing the same thing every night, for at least an hour before bedtime, you’re actually programming sleep triggers. These triggers could include writing in your sleep diary, having a cottage cheese snack or indeed any other items from this list. Over time, your brain will begin to associate those things with bedtime and fast track you into fat-burning slumber. 

Observe strict kitchen hours. 

Nighttime fasting—a.k.a. closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories!  

Do some resistance training. 

Pre-sleep resistance training can really help to optimize the weight you loss during sleep. According to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout. If you usually work out first thing in the morning, your sleepytime weight loss won’t be impacted by that spike in metabolism. Go big, go home, then get into bed. 

Relax. 

There’s nothing more frustrating than looking at the clock all night and cursing yourself for not being able to drift off at 1 a.m., 2 a.m., and again, at 3 a.m. It certainly doesn’t help things. Take comfort in the fact that that merely relaxing your mind and body will help rejuvenate you in lieu of honest-to-goodness sleep. Once you’re not so excited about your inability to fall asleep, it’ll come more naturally. 

Follow the 20-minute rule. 

If you’re not getting anywhere after chilling out for 20 minutes, get out of bed, leave the bedroom and do something quiet and unstimulating. Try reading a book, or flipping through a catalog. 

Shake things up. 

Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. Researchers found that men who consumed good snacks in the evening that included 30 grams of either whey or casein protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it. 

Do some body weight exercises. 

Maybe the rigamarole of getting dressed and going to the gym after dark isn’t for you, and that’s understandable. But that doesn’t mean you can’t use your body weight for a quick workout before bed. According to Combat the Fat author Jeff Anderson, bodyweight exercises target muscle in a unique way due to the effect of fighting gravity. Examples of these exercises include push-ups, pull-ups, dips and bodyweight squats. 

Make a to-do list. 

Thoughts of a busy day whizzing around your head won’t help you get in the right condition for a relaxing 8-hour sleep shift. Try writing down everything you need to do the next day. It can make your life seem more manageable. 

Fit in late cardio.  

Examples of cardio include walking around the neighborhood, walking or running up and down the stairs, jogging and/or riding an exercise bike. Adding activities like these to your pre-bed routine can help you to burn belly fat. Bonus points if you can do a little resistance training immediately before your late cardio session. Studies show that cardio is more effective if you do it immediately after weightlifting or bodyweight exercises. 

Turn down the thermostat. 

A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.) 

Take a bath or shower. 

A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that temperature drops were an important sleep cue for our Paleolithic forebears. We no longer sleep under the stars that much, but you can recreate a sunset-like temperature drop by taking a hot bath or shower. The dip might make your pound-shedding shuteye deeper and make you fall asleep faster. 

Take some mint. 

Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Consider burning a minty candle until you head to bed to fill the room with slimming smells. If you don’t want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow. A small cup of peppermint tea is another option worth trying. 

Do crunches. 

According to Anderson, new research suggests that you may be able to spot reduce body fat from your abdomen. Before hitting the sheets do a giant set of crunches, reverse crunches, and side jackknifes. Then go to sleep safe in the knowledge that you’ve given your body a little help in shifting that tire while you’re zonked out. 

Throw out your night light. 

Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. 

Eat some carbs. 

Ready for some controversy? Eating carbs before bed may not be a bad idea if you want to lose some weight! Seventy-eight obese members of the Israeli Police Force took part in a 6-month randomized clinical trial. The experimental group was prescribed a low-calorie diet (20% protein, 30–35% fat, 45–50% carbohydrates, 1,300–1,500 kcal) that provided carbohydrates mostly at dinner. The control group consumed a similar diet, except that carbohydrate intake was spread throughout the day. After six months, the group eating most of their carbs at night lost slightly more weight and body fat and experienced greater reductions in waist circumference. 

Gaze at something blue—just not a screen. 

 There’s a reason why McDonald’s, Burger King, and Wendy’s all have the same red-and-yellow theme colors. Those tones supposedly send us subliminal messages that help make us hungry. Does the same trick work at home? An experiment published in the interior-design magazine Contract presented partygoers with three identical venues painted different colors: red, yellow, and blue. Participants reported the red and yellow rooms to be equally appetizing (and ate the most in the yellow room) but found the food in the blue room only half as appealing. 

Strike a pose. 

 By the time you’ve had your time on this mortal coil, you’ll have spent up to 30 years asleep. To get the most out of that investment, you’d better figure out which sleeping posture you find most restorative, then build your bed around it. You can do that by buying the right mattress and pillow to mitigate against any areas of discomfort. If you sleep on your side, putting a pillow between your legs will minimize twisting strain on your lower back, while hip pain can be lessened by using a mattress topper to help soften and contour your body. 

Hide your phone. 

Research in the Zero Belly Diet suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Even if you’re a full-grown adult, it’s best to leave your iPad in the living room. 

Turn down the blue light from devices. 

Use Night mode on m products to reduce the blue light emitting from your computer and smartphone. It works by eliminating eye strain from the harsh light that inhibits melatonin production. Melatonin is the hormone responsible for regulating sleep rhythms. The latest iPhone and iPads have a similar built-in feature called Night Shift. 

Wear shades. 

 If you simply have to watch TV late at night and don’t mind looking a little silly, try wearing BluBlocker sunglasses. It’s like an analog way to get the benefits of the app mentioned above. 

Have an intimate moment. 

 The relaxation and release that solo or partnered sexual release can provide is like nature’s Xanax. Could there be a more entertaining way to work toward your weight-loss goals than building in a little loving before lights-out? Ready to get it on?  

Start a sleep diary. 

 Do you really have an accurate read on how much sleep you are or aren’t getting? It’s always best to work from data, even if you’re the one logging the quality and duration of your sleep. Simply list each complete hour you were asleep in bed, and each partial hour (including naps). Then make a note of the events that may have influenced your sleep. Did you exercise that day? Drink a lot of coffee? After two weeks, read through the whole thing, looking for patterns. The results may surprise you—and help you with your weight loss goals. Speaking of diaries, you can also keep a food journal to lose weight.  

Eat pepper. 

Scientific studies have shown that one of the most effective ways to burn fat is to eat peppers. Your body continues to burn fat while you sleep as a direct result of including them with your meals. If it works with your palate, include a little with your cottage cheese snack. 

Breathe through your nose. 

Why? Well, first it will prevent snoring. That will not only improve your sleep but also the sleep of anybody else in earshot. Secondly, it provides more oxygenation, so you can take those deep breaths that help to relax the body. Use Breathe Right strips if you’re stuffy. 

Understand your circadian rhythm type. 

Pay attention to the times you feel and perform at your best, when you naturally wake without an alarm clock, and when you start to feel sleepy in the evenings. Add this info to your sleep diary. This information will tell you about your “chronotype” which will allow you to set healthy sleep goals that work with your natural rhythms. A free online assessment at the Center for Environmental Therapeutics can help you find your type, and provide related advice. 

Plan small, steady meals for throughout the day. 

Eating small, nutrient-dense meals frequently throughout the day serves to keep your metabolism ticking, and will ensure your body continues burning fat throughout the night. Furthermore, eating frequently will ensure your appetite is kept in check, which will reduce any cravings you have when you wake. 

Best Tips for Running for Weight Loss

It’s all about running smarter, no longer or harder. 

Runners seem to come in two forms. There are the sleek gazelles, whose lean, athletic bodies dart around the roadways effortlessly. And then there are the rest of us, plodding along, adding up the miles and wondering why you’re still not losing weight no matter how many pairs of sneakers you burn through. But the key to losing weight when you run isn’t to run longer or harder. It’s to run smarter. 

So says Eric Orton, an ultramarathoner (he once ran for 36 hours straight), who knows a lot about extreme running. But going over the top with your training isn’t the best way to fire up those fat burners. In fact, running less often, and less hard, might be the secret key to losing more weight. 

Orton has collected his best secrets in a book of his own, The Cool Impossible. But we got him to share his absolute best running for weight-loss tips with us. And after hitting the pavement, make sure you’re maximizing your fat burn with these best-ever snacks for weight loss! 

Be strategic when you hit a roadblock. 

If you’re not losing as much weight as you want when running, it may be because you’re trying too hard: “The tendency can be to push too hard on all of your runs,” Orton says. “But rest and recovery is when the body rebuilds and gets stronger and during this time is often when great weight loss occurs. So if you’ve been hitting it hard, take a rest and recovery week where you do 50% [less running than usual],” he says. 

Lose weight fast, and then slow. 

When the time comes to make your runs more rigorous, try very short, faster efforts interspersed with walking or easy running breaks in between—rather than running steady and hard for a long period of time. “And when bumping up run intensity, look to do hill repeats or inclined intervals on the treadmill,” Orton says. “The hills recruit more muscles than flat running and allows you to get in the important higher intensity with less impact.” Or change up your routine to intersperse long, slow runs with days of short, quick runs. “It could be as simple as adding in more intensity to one or two of your weekly runs,” he says. 

Your run isn’t the only thing that should be slow. Consider investing in slow carbs—meaning carbs that are digested slowly and keep you feeling fuller and energized longer. Sweet potatoes are the king of slow carbs, loaded with fiber and carotenoids, and antioxidants which stabilize blood-sugar levels and lower insulin resistance, helping to prevent calories from being converted into fat. And their high vitamin profile (including A, C ,and B6) give you more energy to burn on the road. 

Focus on consistency, not intensity. 

Don’t make the mistake of thinking every run has to be long, strong and perfect. 

“Aim to make the majority of your weekly miles as easy as you can, so running is enjoyable,” says Orton. “Consistency and frequency is key for weight loss. Focus on doing less, more often.” For example, he continues, “If you are used to running 3 times a week for 45 min, strive for 4-5 times per week at 20-30 minutes, and build from there.” 

Don’t be afraid to eat carbs the night before your run. One study in the European Journal of Nutrition put two groups of men on identical weight-loss diets. The only difference? Half of the group ate their carbs throughout the day, while the second group reserved carbohydrates for nighttime. The result? The nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next day). 

Mix up your movement. 

Think of running as a varied activity—rather than a one-note push—and you’ll lose weight faster. “You must continue to challenge your body,” says Orton. “Avoid doing the same type of running all of the time. Add an element of play and surprise.” If you typically do treadmill runs or the same lap at a gym or field, consider trail running: Running trails is an amazing way to explore nature and makes running feel like an event in itself—not exercise. And always pack a pair of running shoes when you’re visiting a new city. It’s the best way to sightsee. “This again puts focus on the activity and not on weight loss, and makes it much more sustainable and physically and emotionally rewarding.” 

Consider snacking on some dark chocolate right after your run. U.C. San Diego researchers found that adults who regularly eat chocolate are actually thinner than those who ate chocolate less often, regardless of exercise or calorie intake (the chocolate fans actually took in more calories each day). But make sure it’s high-quality dark chocolate: look for the words “70% cacao” or higher.  

Train smart on your off days. 

To keep your body in optimal condition and your weight loss steady, Orton recommends incorporating bodyweight exercises with the use of a fit ball. “This not only trains you for full-body strength but also helps the body to move better and keep your supporting muscles strong and active,” says Orton. (Don’t forget: muscle burns more calories than fat!) “Swimming is also an amazing cross-training activity that acts as a form of recovery—like a massage.” 

Your best off-day meal could be quinoa. It’s a complete protein, meaning that it contains the complete chain of amino acids that are necessary for muscle building and fat loss. It’s also high in the amino acid lysine, which helps you burn fat and maintain healthy bones and skin. And according to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage belly fat to hang around. 

Create some fun goals. 

Perhaps weight loss is your primary reason to run, but try not to let your brain know that. Weight loss isn’t necessarily as fun or rewarding as some easier, more tangible goals. “Create a long-term goal for your running so the focus becomes the running, rather than the weight loss,” Orton advises. Whether that’s doing a 5k fun run or just making it a full lap around the football field, set your sights on tangible, running-related victories to set yourself up for success. 

Maybe you should finish your run at a nearby Chipotle, and then order a bean burrito. Beans are high in the chemical butyrate, which encourages the body to burn fat as fuel, and rich in soluble fiber. According to a study at the Wake Forest Baptist Medical Center, for each 10 grams of soluble fiber that study subjects added to their diet, they lost 3.7% of their belly fat in a year! 

Skip the music. 

We know you’re thinking that’s crazy (we did, too), but just hear Orton out. 

“I love music just as much as running, but very very rarely ever listen to music when I’m hitting the paths or concrete,” he says. “This should be a time for the mind to become aware of the exercise and can be a very powerful time for self-reflection, personal discovery and even a creative time that can help with your career or passion projects. This self-awareness also creates a “flow” in the brain, similar to the zone, but more predictable,” Orton explains. If running without Beyoncé is too horrible to bear, consider easing into it by enjoying the last 10 minutes of your run in silence. This is an especially good time because excitement is kicking in knowing you’ve almost made it—sans music. 

Another good thing to go without: breakfast. A study from Northumbria University found that people burn up to 20% more body fat by exercising in the morning on an empty stomach. Just be sure that when it comes time to eat. 

Surprise! Don’t worry about fancy running shoes. 

When we asked Orton what shoes he’d advise purchasing if you’re a running for weight loss regime, his answer surprised us. “[Before investing in a high-end pair of shoes, my first] answer would be to focus more on building foot strength. The strength of our feet directly affects how well we move and run and activate other important running muscles.” Focus on building foot strength by trying out some barefoot balance moves—first flat-footed, and then balance with your heel lifted up. If you’re looking for more of a challenge, Orton recommends finding a slant board or wobble board at the gym. “Building foot strength is such a simple act, but so very potent for your running health. Once you’ve devoted time to this, then simply find shoes that feel best for you. As you develop better foot strength, gravitate to a shoe that has a flat bottom and thinner sole,” he says. 

Your feet should be strong, but so should the flavor of your food. A compound in cayenne pepper, called capsaicin, has proven to suppress appetite and boost the body’s ability to convert food to energy. Daily consumption of capsaicin speeds up abdominal fat loss, a study published in the American Journal of Clinical Nutrition found. Just one gram of red pepper (about 1/2 a teaspoon) can help manage appetite and increase calorie burn after a meal, according to a study by Purdue University researchers. 

Listen to your heart. 

While we’re on the apparel topic, you might want to consider investing in a heart rate monitor: “Educate yourself on the use of a heart rate monitor so you can run at your own level of ability and intensity. This is key to help you continue to improve, lose weight, and not over train,” says Orton. In terms of clothing, make sure you’re dressing for the demands of your regional weather. This will not only improve the enjoyment factor in your runs, but also make sure you can’t pull the “I have nothing to wear” card when weather gets in the way. 

Weight Loss Tips for Night Shift Workers

Because not everyone who wants to lose weight works from 9 to 5. 

Marianne, an emergency communications dispatcher, works the night shift: sleeping during the day and working at night. She tries to follow the advice she sees on the Eat This, Not That! site, and largely does so (like eating several times throughout her “day” to keep massive appetite attacks at bay). 

“But no one seems to address the fact that so many people don’t work conventional hours,” she told ETNT. “I would love to see someone address this group of people with suggestions on how they should eat healthy.” Well, we’re here for you, Marianne. Although a healthy diet doesn’t change (your RDAs will still be the same!), there are plenty of other weight loss and healthy living variables for anyone who doesn’t work a “regular” day job. 

In fact, if you’re working the night shift, science has shown that shedding weight and keeping it off can be harder on you than others. 

Why? Well, for starters, a Proceedings of the National Academy of Sciences study found that night shift patterns monkey with the metabolism of employees, causing them to use less energy than they normally would over the course of a day. The unfortunate effect was even more pronounced when these nocturnal employees finally hit the hay as the sun finally came up: The study participants burned between 12 percent and 16 percent fewer calories than when sleeping at nighttime. 

The upshot of this and similar findings is that workers on the night shift have to be particularly smart about their choices to maintain a healthy weight, as well as to avoid some chronic diseases associated with night work. The tips below should be enough to get you up and running—although it won’t be to go for a run outdoors at lunchtime.  

Throw on Your Shades 

If the sun is already up by the time your shift is over, put on a pair of sunglasses before stepping out into the daylight or commuting home around sunrise. A blast of daylight will further mess with your body’s production of melatonin, the naturally produced hormone that signals to our bodies that it’s time for bed. 

Create Some Sleep Triggers 

 By doing the same thing for at least an hour before bedtime, you’re actually programming sleep triggers. Over time, your brain will begin to associate those things with bedtime and fast track you into fat-burning slumber after your night shift—even while everyone around you is getting up and getting going. These sleep triggers could include listening to relaxing music, writing in a sleep diary (see #4), taking a hot shower (#5), turning down the thermostat (#6), meditating (#7), or chowing down on a big bowl of good carbs before bed. Wait, what? 

Yes! Eat Carbs Before Bed 

 If you’re hungry after your shift, have a carb-heavy meal. Wait; can that be right? Your body burns carbs for energy, but if you eat them before you go to sleep, your body just stores them as fat, no? Well, the pasta-nomics of weight loss aren’t quite so simple. One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day while the second group reserved carbohydrates for nighttime. The result? The bedtime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food after they got their eight hours ). 

Another study in the journal Obesity saw similar results. Bedtime carb eaters lost 27 percent more body fat—and felt 13.7 percent fuller—than those on the standard diet.  

Keep a Sleep Diary 

 Do you really have an accurate read on how much sleep you are or aren’t getting? It’s always best to work from data, even if you’re the one logging the quality and duration of your sleep and if you’re working nights, recording how you sleep is doubly important. Simply list each complete hour you were asleep in bed, and each partial hour (including naps). Then make a note of the events that may have influenced your sleep. Did you exercise that day? Drink a lot of coffee? After two weeks, read through the whole thing, looking for patterns. The results may surprise you. 

Take a Hot Bath or Shower 

 A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that temperature drops were an important sleep cue for our paleolithic forebears. Even if you’re going to bed as the sun begins to climb, you can recreate a sunset-like temperature drop by taking a hot bath or shower. The dip might make your pound-shedding shuteye deeper and make you fall asleep faster. 

Lower the Temp in Your Boudoir 

Want another way that a lower temperature can help night workers fend off love handles and the health problems they can precipitate? A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat, aka the fat that keeps you warm by helping you burn the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.) 

Relax Your Mind 

“Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind. Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. You can try a few relaxing yoga poses; Balfe-Taylor recommends the Deaf Man’s Pose. “It can calm the nervous system, release the shoulders and neck and, most importantly, allows you to focus inward, block out stress and relax. 

Make Bedtime Crunch Time 

According to Combat the Fat author Jeff Anderson, new research suggests that you may be able to spot reduce body fat from your abdomen. Before hitting the sheets, do a quick set of crunches, reverse crunches, and a jackknife set. Then go to sleep safe in the knowledge that your quick workout has given your body a little help in shifting that tire while you’re zonked out. 

Wake Up and Hydrate 

For Nutritionists, one of the best and cheapest ways to give your metabolism a jolt after waking is to drink water (she suggests 20 to 32 ounces) shortly after waking. Why? During sleep, your body’s metabolic function slowed, and unless you woke up in the middle of your daytime slumber to swig some water, it didn’t receive any fluids. Nutritionists suggests completely rehydrating before stressing your body with any other food or drink. “My clients who have implemented this report less bloating, more energy and a smaller appetite,” she says. Her motto for getting your inner furnace stoked and ready: “Rehydrate, then caffeinate!”  

Let the Light in 

Hopefully, it’s still light out by the time you get in your 7-9 hours of sleep. Go get some of that sunshine while you can. When the hormones that control hunger go haywire, they make us crave junk food. That’s bad, but it can get worse if you don’t get some light into your life when you awake from your slumber. A study published in the International Journal of Endocrinology showed that sleep-deprived adults who were exposed to dim light after waking had lower concentrations of the fullness hormone leptin while those in blue light (the kind from energy-efficient bulbs) had higher leptin levels. As you’re vertical throw open your blackout curtains, or if it’s already dim outside, turn on those energy efficient lights. By letting some light into your life, you’ll get some life into your weight loss goals. 

Then Fit in Some Cardio 

 According to Nutritionists, the best strategy for lowering body fat percentage is to work out soon after waking up. “Hit the gym and do some treadmill sprints on an empty stomach to burn fat. “Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability.” Glycogen levels are depleted during sleep, so your body will utilize body fat as an energy source. 

Plan Your Meals 

Nurses are no strangers to taking graveyard shifts. On a website for working nurses, Alice Burron writes: “One simple way to combat the disadvantage of working a night shift is to make sure you come to work with nutritious meals and snacks planned out ahead of time. Also make plans ahead of time for immediately after you get off work so that you are not tempted to grab fast food or go out to eat. 

Cut 50-60 Calories from Your Daily Diet 

 Research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, the University of Colorado at Boulder researchers studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzz’s in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function. If you have no choice but to sleep during the day, plan to cut 50-60 calories from your daily diet. Yes, it stinks, but we told you in the very beginning that it would be harder for you than others. 

Swallow Some Vitamin D 

All Americans should be supplementing their diet with vitamin D. But since humans synthesize vitamin D from sunlight as well, it’s particularly important to do so for those of us who burn the midnight oil for a living. Vitamin D is essential for preserving metabolism-revving muscle tissue. While you can nail 90 percent of your recommended daily value (400 IU) in a 3.5 ounce serving of salmon, a daily supplement makes a lot of sense. Other good dietary sources: tuna, fortified milk and cereal, and eggs. 

Close the Curtains 

 Before you head out to start your shift, make a point of closing all the curtains in your house and invest in some blackout curtains for your bedroom. Light-blocking curtains make a huge difference when it comes to falling asleep after working the night shift. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present. 

WORKPLACE WEIGHT LOSS HACKS… 

 

Don’t Eat in the Cafeteria 

Bright lighting tends to make people eat faster and consume more according to a 2012 study from the Cornell University Food and Brand Lab. Researchers who outfitted a Chicago Hardee’s with dim lighting found that patrons lingered longer, yet consumed less than the normal lighting conditions usually experienced in the restaurant. When you eat during your night shift, try and do so in an environment in which you feel relatively relaxed, and you’ll likely achieve tip #13 without even trying to. 

Get a Standing Desk 

 Ideally, we sleep about eight hours for every 24. Most people spend another seven to ten hours sitting at their desk. That means most of us spend the overwhelming majority of our time sedentary. Our bodies simply aren’t adapted for this level of inactivity; most of humans’ evolutionary history involved being active, searching for food and fuel. Jubilee says that one way to burn more calories daily is to stand more and sit less. She cites a British study which found that standing at work burned 50 more calories per hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours of your day, in one year you’d expend more than 30,000 extra calories—which amounts to about 8 pounds of fat! If your night gig has you sitting for the duration of your night shift, raise your desk to take advantage of this easy, calorie-torching hack.  

Don’t Overdo it with Coffee 

 Have a few cups of java for a metabolism boost, but if you’re never seen without a mug at your lips, that could work against you, says nutritionist. Caffeine is a natural appetite suppressant. If you’re constantly consuming it, you may not eat much—or realize how hungry you really are—until you get home and gorge. “Not eating enough throughout the day can make your metabolism sluggish. “By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again.” 

Sneak in a Mini Workout 

Forget slogging on the treadmill for hours. Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24-48 hours! You probably don’t have a stationary bike handy at your place of work, but a similar result could be achieved by performing burpees, jumping jacks or jumping rope. 

Get a Weight Loss Buddy 

If you’re worried about gaining weight on the night shift, it’s highly likely that plenty of your co-workers share the same concerns. Instituting changes can be easier when you know that those around you are in the same boat and a lot of research has demonstrated how people’s lifestyle choices affect the lives of those around them. Try sending an email or putting something on a bulletin board that acknowledges the health and weight loss challenges that night shift workers face and invite your coworkers to join you in instituting some changes that have been scientifically proven to be effective. 

How to Add More Fiber to Your Diet

Adding more fiber to your diet is actually really simple—yes, seriously! Just be sure to increase your intake slowly and increase your intake of fluids as you ramp up to keep bloating, cramping and gas at bay. (Hate H2O? Tea, seltzer and detox water can all help your body digest the extra fiber.) Read on to discover 10 stupid-simple ways to up your intake of fiber today! 

Go for Whole Grain 

If white bread or rice are staples in your diet, swap them out for sources of fiber-packed whole grains like Ezekiel Bread (2-4 grams/slice), brown rice (4 grams/cooked cup) or quinoa (5 grams/cooked cup). 

Add a Fruit, Veggie or Whole Grain to Each Meal & Snack 

If keeping a log of your daily fiber intake seems totally unrealistic, you can ensure you hit the recommended 32 grams per day by simply adding a serving or two of fruits, vegetables or whole grains to every meal and snack. “Fruits, vegetables, and whole grains are all excellent sources of fiber,” says Dietitians. “Aim to eat at least two servings of fruit, two to three servings of vegetables, and one or two servings of whole grains daily to meet your fiber needs.” If you already eat Greek yogurt for breakfast, for example, top it with some blackberries.  

Swap Juices for Smoothies 

Fresh juices may serve up a hefty serving of vitamins, but the juicing process strips the fiber from fruits and vegetables, so you are mainly getting carbohydrates and sugar—not what you want, explains Rumsey. “Smoothies, on the other hand, utilize whole fruits and vegetables, including the skin, seeds, and pulp, which means that you retain all of the fiber. By swapping your daily juice for a smoothie you can add a few more grams of fiber to your day.” 

Keep the Skin On 

You’ve likely heard that fruits and veggies like potatoes, pears and apples are solid sources of fiber—but that’s only the case if you consume their skins, too. To avoid ingesting any pesticide residue lurking on your eats, wash the skins thoroughly before noshing and opt for organic varieties when your budget allows. 

Eat More Beans 

Pulses like beans, lentils and chickpeas are some of the most potent sources of fiber Mother Nature has to offer, serving up between 15 and 12 grams per cup. Add them to salads, soup recipes rice and veggie side dishes to reap their belly-slimming benefits. 

Swap Your Cereal for Oatmeal 

If you can’t imagine kicking off your morning sans bowl and spoon, at least fill your bowl with slow-cooking oatmeal. Don’t have 30+ minutes to spare each morning waiting for them to cook? Whip up a batch of overnight oats. To make a batch, fill a Tupperware container with oats, toppings, and a liquid like milk or water. Then you throw it in the refrigerator overnight. While you’re sleeping, the flavors fuse together so all you have to do is scarf it down next morning—no cooking required! Check out our best overnight oats recipes to get those creative culinary juices flowing! 

Try a Bean-Based Pasta Alternative 

Carb-a-holic? Can’t say no to pasta night? Addicted to spaghetti? Good! So long as you slurp down a bean-based noodle like Banza (8 g fiber/serving) or Explore Cuisine Organic Black Bean Spaghetti (12 g fiber/serving) you’ll be one step closer to hitting your daily fiber goal. To amp up the fiber intake of your meal further, add some sauteed fiber-rich veggies to your pasta bowl. Broccoli, Brussels sprouts, and peas are all solid picks and pair well with a variety of sauces. 

Swap Chips for Popcorn 

Toss out those greasy, fiber-void bags of chips and replace them with a bag of popcorn, advises Rumsey. “Many people don’t realize that air-popped popcorn is a whole grain, serving up 5 grams of fiber and just 120 calories in a 4 cup serving. A far cry from regular potato chips which pack just over 1 gram of fiber and 160 calories in a 1-ounce serving. Choosing popcorn for a snack will add a serving of whole grains to your day, and 5 times more fiber compared to chips. Just be sure to steer clear of popcorn doused with butter, oil, and salt, as these ingredients can negate the health benefits.”  

Go Nuts 

Nuts—like almonds—are most often touted for their protein and healthy fats, but they’re solid sources of fiber, too. An ounce of almonds packs 3.5 grams per ounce while the same serving size of walnuts carries 2 grams—not too shabby! Keep a bag of mixed nuts in your car and desk drawer so you’re prepared with a non-perishable, filling snack whenever hunger strikes.They also make a tasty yogurt and oatmeal mix-ins. 

Add Flax or Chia Seeds to Smoothies 

Add a tablespoon of flaxseeds or chia seeds (2-5 grams per tablespoon) to your to smoothies, salad dressings, and yogurt. And now that you know how important fiber is to your daily diet, get more great advice from these weight loss mantras from nutritionists! 

Myths About Metabolism—Busted!

High metabolism: It’s the Holy Grail of weight loss, the mysterious, magical method by which we burn fat all day, all night, even when we sleep—if only we could crank it up.  

In theory, a “metabolism boost” is the easiest way to burn fat. Metabolism refers to the process by which your body converts the calories you eat into energy—the stuff that fuels everything you do, from growing your hair to breathing in air. The more efficiently you burn off those calories, the less fat you store without the need for a restrictive diet or intense exercise. Sounds awesome, right? 

Yet as with any seemingly magical formula, the recipe for boosting metabolism is shrouded in myth—and misconceptions. Until now!! 

Here are our sure-fire Mantras for melting away the Kilos—and several metabolism myths debunked. 

Never skip breakfast 

REALITY: No time? Don’t stress 

Contrary to popular belief, researchers now say breakfast doesn’t kickstart the metabolism and may not be the most important meal of the day. A new study in the American Journal of Clinical Nutrition had more than 300 overweight participants consume diets that included either eating or skipping breakfast. At the end of 16 weeks, dieters who ate breakfast lost no more weight than the breakfast skippers. And a second study in the same journal found eating breakfast had zero impact on resting metabolism. Breakfast is an ideal place to squeeze protein, fiber and other nutrients into your day, but if the choice is a doughnut or nothing, opt for the nothing. 

Our Mantra: Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs. But don’t stress about squeezing it in before 9 am.  

“Hot” workouts help you lose weight 

REALITY: Cold naps work better 

We still like to think of sweat as our fat crying—-especially when we’re raising our temperature through Power yoga or some other “hot” workout—but striking new research published in the journal Diabetes suggests cooler temperatures may be optimal for weight loss. According to the study, simply turning on the AC at night may subtly transform a person’s stores of brown fat-—the “good” fat, stimulated by cold temperatures, that serves to keep us warm by burning through “bad” fat stores. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of calorie-burning brown fat. Cool! 

Out Mantra: Turn down the heat at night. You’ll trim your belly, and your heating bills.  

Tongue-scorching peppers burn belly fat 

REALITY: Don’t drive yourself wild—it’s okay to stay mild 

You’ve probably read that hot sauce can boost your metabolism, and in fact, that’s true. But what if you don’t like spices? Now, there’s new research to suggest more-palatable, mild peppers may have the same calorie-burning potential—minus the agony!  

Out Mantra: Pack your salads and stir-frys with sweet peppers—including bell peppers, pimentos, rellenos and sweet banana peppers. They’re just as effective as the hot stuff. 

Six small meals throughout the day will stoke the metabolic fire 

REALITY: Three squares can also keep you from growing round 

Body-builders have long sworn by eating every few hours to keep their muscles fueled, but don’t discount the weight loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group divided the calories among three small meals with snacks in between while the second group ate the same number of calories in three square meals. While both groups gained weight, researchers found that belly fat—the dangerous kind that increases heart-disease risk—only increased in the high-meal frequency group. 

Out Mantra: Focus on overall calorie control and get plenty of fiber, protein and micronutrients. What you eat is more important than when. 

The caffeine in energy drinks revs up your metabolism 

REALITY: The sugar in energy drinks revs up your belly fat 

Caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply. If you want to burn calories, try the brand-new miracle beverage known as…tap water. According to a study in The Journal of Clinical Endocrinology and Metabolism, after drinking two tall glasses of water, participants’ metabolic rates increased by 30 percent. 

Out Mantra: Turn on the faucet. Those researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—that’s over 2 kolograms! 

Eating carbs at night will make you fat 

REALITY: Nighttime carbs set you up for daytime weight loss 

The theory makes sense: Your body burns carbs for energy, but if you eat them before you go to sleep, your body just stores them as fat. But the pastanomics of weight loss aren’t so simple. One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day while the second group reserved carbohydrates for nighttime. The result? The nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next day). Moreover, the daytime-carb group showed increased blood sugar levels. Another study in the journal Obesity saw similar results. Nighttime carb eaters lost 27 percent more body fat—and felt 13.7 percent fuller—than those on the standard diet. 

Out Mantra: Enjoy a pasta dinner—cold. Not only will the carbs set you up for tomorrow’s fat burn, but chilling pasta before you eat it changes the nature of the carbs to resistant starch—a type of carbohydrate that’s harder to store as fat.  

A pound of muscle burns 100 calories per day 

REALITY: A pound of brain burns 100 calories a day 

Over the years, would-be exercise gurus have greatly exaggerated the fat-torching powers of muscle. According to a report in the journal Obesity, skeletal muscle actually has a very low metabolic rate when at rest, at just 6 calories per pound. True, that’s three times as much as fat, so resistance training definitely helps your daily fat-burn. But you might be better off building your brain power: a pound of brain actually burns 109 calories a day.  

Out Mantra: Exercise, and don’t sweat the big muscles if you don’t want to. Any exercise will do. Researchers at the University of Maryland School of Public Health studied four groups of healthy older adults, ages 65 to 89, and found that those who exercised had larger brains! 

Weight Loss Tips for People Over 40 Years

Increase your chances of a slimmer you after hitting the big 4-0 with these bad habit breakers, good lifestyle routines, and healthy eating tips. 

There are certain things everyone over the age of 40 should be doing to guarantee that the second half of life’s big game is as exciting as the first half. After all, once you hit 40, your body begins to lose muscle mass, the lean tissue that helps you burn fat and calories; women drop about half a pound of muscle per year after crossing 40. That’s why 40 tends to be the dividing line between those who are headed for a long, healthy lifetime of lean, and those who are headed for an early (and probably much larger) grave. 

To keep you in top shape, we’ve uncovered these  essential weight loss tips for playing your second half perfectly. 

Ditch the Yo-Yo diets. 

The cabbage soup diet? Really? Just no. Restricting calories and losing body fat too quickly can wreak havoc on insulin, leptin, ghrelin and other hormones, prompting a surge in hunger and a slump in metabolism. These effects can last for more than a year, even after the diet is abandoned,  

Educate yourself before eating out. 

Eating out is a treat and is probably something you’re doing because you deserve it—maybe it’s your birthday, you’re celebrating a family member, or just getting together with old friends. But letting yourself indulge doesn’t mean you have to be completely blind to just how deceptive many restaurant menu options can be.  

Take your sleep really seriously. 

Over the years, you’ve probably had moments where being able to get by on very little sleep was almost like a badge of honor. But as sleep medicine progresses and people are learning more about sleep health, the ties between your Zzzs and your LBs on the scale are becoming clearer. Losing just an hour of sleep each night for three days can prompt a surge in the hormone ghrelin, which stimulates appetite, and a slump in the hormone leptin, which tells us when we’re full. Deep sleep, on the other hand, fuels the production of the fat-burning human growth hormone (HGH). 

Stop reusing your water bottles. 

You think you’re being economical or environmentally friendly, but you’ll want to start avoiding those plastic bottles in the first place. A growing body of evidence suggests that exposure to toxins like bisphenol A (BPA), organophosphate pesticides and phthalates may be fueling weight problems. “We are starting to see a lot of human studies showing an association between the presence of chemicals and obesity. A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. Reusing plastic bottles with BPA adds to the risk because temperature changes and the gradual breakdown of the plastic will increase the rate of the release of the chemical. 

Start Instagramming your food. 

Speaking of social media, it’s time to take a cue from those iPhone-crazy millennials because it might just be the weight loss boost you want! Holding onto that food memory may help you eat less at breakfast…and lunch…and dinner. An analysis on a number of “attentive eating” studies printed in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. Researchers found techniques like writing down or drawing meals (and even keeping food wrappers and receipts!) to be particularly beneficial. 

Be pessimistic for a moment. 

Picture this in your mind: You’ve dieted and worked out for the past 10 years and you’re fatter than ever. Your health is in shambles and you’re hopeless at resisting food temptation. You know better, but you look and feel unhealthy. It’s that kind of “negative fantasizing” that researchers say paradoxically provides powerful motivation for weight loss. According to a study in the journal Cognitive Therapy & Research revealed that obese women on a weight loss journey who had the most positive fantasies—showing off their new, hot bodies to friends a year later—actually lost 24 pounds fewer than those with the most negative thoughts. While it’s fun to visualize the future benefits of weight loss success, researchers say negative fantasies about weight loss mentally prepare dieters for temptation and hardship. 

Go easy on the hand sanitizer. 

We know, we know: It’s Corona season. But we’re sorry to say that, after our research team here dug into the science, we have some bad news for you: Your hand sanitizer could be making you fat. Triclosan is a synthetic antibacterial agent frequently added to soap. It’s referred to by researchers as an “obesogen“—a compound that can potentially cause weight gain by disrupting the body’s endocrine (hormone) system. Studies suggest that triclosan can negatively affect the thyroid. As thyroid hormones control metabolism, any hit to the organ’s functionally could cause you to gain weight. The evidence is of particular concern for hospital workers, researchers say, as they’re exposed to the antibacterial agent on a regular basis and often show significantly higher levels of triclosan in their urine. A study in the journal PLOS One found a detectable level was associated with a 0.9-point increase in body mass index (BMI). If you’re a frequent hand-washer, experts recommend sticking to good old soap—not the antibacterial kind—and to buy organic cleansers when possible. 

Beware the viral Facebook videos. 

You know the ones: In 30 seconds or less, you watch a mysterious pair of hands layer cookie dough with Oreos with brownie mix. Bake, cut, and oh how yummy—and insanely, ridiculously, break-the-chair fattening. “The internet and social media sites are basically making you fat. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of those videos, ask yourself how you could make it healthier—and if you can’t, click out of it and never look back. 

Reassess your comfort foods. 

This one has a surprise twist you won’t see coming. “When you eat things to which you’re sensitive or intolerant, you get an increase of the hormones epinephrine and norepinephrine, so you literally get a high and this reaction can result in cravings for the very foods we should avoid. Food sensitivities may also lead to inflammation and water retention. To compound the problem, over-the-counter antihistamines bolster appetite and dull energy, studies show. 

Get a stand-up desk. 

At this point, you’ve spent around 20 or more years in the workforce. You’ve paid your dues and ran circles around your competition—resulting in your own office, possibly. So, why aren’t you owning that space like the boss you are? The first tweak for your office makeover: Invest in a height-adjustable stand-up desk. Here’s why this can be such a game-changer for your waistline: A British study found that standing at work burned 50 more calories per hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours of your work day, you’ll expend more than 30,000 extra calories per year—which amounts to about 8 pounds of fat! 

Do it yourself, 

Remember when you were 23 years old and wouldn’t even dream of spending your coveted cash on letting someone else mow your lawn, wash your car, or paint your living room? Try tapping into that scrappy, resourceful inner you a bit more and you’ll wind up torching calories. For example, a 150-pound person will burn around 200 calories if they wash and wax their car for 40 minutes. 

Make it tea, all the time. 

We get it: You’ve been in a relationship with coffee longer than your spouse. But the benefits of tea are so incredible. Here’s the thing about tea: Study after study proves that tea boosts metabolism, turns on your fat-burning hormones, and help reduce stress. You can put it in smoothies or even cook with it. If you don’t know which tea to start with, go for matcha: It’s the superhero version of the already-mighty green tea. 

Swap your bread. 

Once upon a time, you probably thought white bread was a basic staple for the pantry. And you’ve maybe switched to wheat, which is something of an improvement—if it was still 1996. But if “enriched flour,” “high fructose corn syrup,” or “sugar” is one of the first few ingredients listed on your bread’s label, you’re not doing your waistline any favors. The trio to try for: Look for bread that comes in less than 80 calories, has less than 3 grams of sugar per slice, and lists whole grains as the first ingredient.  

Stop the soda habit. 

If you have one soda a day, studies show that you’re accumulating fat around your organs (visceral fat) and likely giving yourself a “soda belly”—a protruding, beer belly-like gut that’s the result of about 1.8 pounds of fat pushing out your belly. And that’s in addition to all the other harmful things we know about soda. (Diet doesn’t do you any favors.) 

Drink 2 cups of water before each meal. 

Drinking water is essential for all your body’s functions and it dramatically ups your odds are of staying thin. In fact, one University of Utah study found that dieters who downed two cups of water before each meal lost 30 percent more weight than their counterparts who didn’t sip any H20 before noshing. If you don’t have a water cooler at your office, fill a BPA-free bottle with water at home. If you drink two cups before breakfast, lunch, and dinner, that just leaves you with two more cups before you meet your minimum recommendation for the day. So easy! 

Let legumes take charge. 

According to a review published in the journal Obesity, legumes—including beans, chickpeas, lentils and peas—could keep you from the snack drawer until dinner. Researchers found that subjects who consumed between ¾ and 1 cup of legumes daily felt as much as 31 percent fuller than those who didn’t! But there’s a catch: Although participants felt fuller when they ate legumes, they didn’t always eat less throughout the day. It’s still up to you to tune out the call of cravings—a completely different beast than hunger. But when it comes to willpower boosters, beans are a great way to get a jumpstart. 

Don’t drink so many calories. 

That zero-calorie diet soda is its own death sentence. But as for that cream-and-sugar coffee every morning? That’s 80 extra calories, and that’s if you’re ordering normal coffee and not one of those tricked-out frappa-cappa-whipped-something drinks from your favorite coffee shop that have a couple hundred calories. Many fruit juices, energy drinks, and even big-chain smoothies are loaded with calories. 

Walk more. 

There’s a host of benefits that come with walking more, from stress relief to stronger leg muscles. But the simple act can ward off weight gain simply because you expend more calories than taking the elevator or parking as close as possible to the door. But for weight loss and to actually start burning, you’ll need to walk 3 mph, which is as if your plane is about to start boarding and you are still walking toward your gate. And while they don’t have to all be 3 mph steps, the average recommendation is 10,000 steps a day. 

Sit less. 

Sitting is the new smoking. Researchers from Toronto recently showed that sedentary behavior can lead to death from cardiovascular issues and cancer, as well as cause chronic conditions such as Type 2 diabetes. Prolonged sitting, meaning sitting for 8-12 (or more) hours per day, increased your risk of developing type 2 diabetes by 90 percent. And weight gain. So. much. weight gain. Be mindful of not plopping down on the couch all evening and if you can swap times you sit at work for standing. Have you heard of stand-ups? They’re meetings where everyone stands and many people love them because these meetings often wind up shorter than other meetings where people get too cozy at that conference table! 

Slip in other ways to be active. 

Whether it’s playing with your dog, carrying the stroller for your family members with little ones, or exploring a nature path, it’s crucial to fit in extra activity when you can. “Metabolism and hormonal changes in your 40s create an ideal environment for excess fat storage in women—especially in the midsection, In your 40s, activity is essential.” 

Boost metabolism with micro workouts. 

That mom of three who also teaches spin class and always looks fantastic? Awesome. But that’s not attainable for everyone, which can leave you feeling frustrated that you can’t be a workout god or goddess, too. The good news: You only need 2 ½ minutes to boost your metabolism and start burning calories, too. Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day and boosted their metabolism for the next 24-48 hours. It’s highly unlikely you have a stationary bike handy at your place of work, but a similar result could be achieved by running up the stairs and doing jumping jacks. 

Let your body fast. 

One idea that seemed more attainable for someone over 40 is from a wellness expert, who said try eating only between the hours of 9 a.m. and 6:30 p.m. (Can you imagine a college guy or a new mom abiding by that rule?!) As long as you are still getting enough calories to keep your metabolism up, this tactic can help you lose weight because it puts your body into a fasted state, which Expert says can make the process easier and faster. 

Embrace seaweed. 

It can get overwhelming to keep up with all the superfoods out there, we know. But if there’s one amazing food you should be getting more of (and that we know you’re not), it’s seaweed. The sea plant is a great source of iodine and you can enjoy seaweed in sushi, broth-based soups, as chips or snacks, and more. “Without sufficient levels of iodine, your thyroid function becomes impaired and it’s harder for your body to burn fat,” says nutritionist who suggests sneaking sea vegetables into your diet at least three times a week. Seaweed also contains a compound called alginate, which has been shown to significantly cut fat absorption. 

Learn about ‘eating clean.’ 

You’ve heard this buzzy phrase a bunch of times by now, right? It’s way more mainstream than you may realize, though—and much more attainable than you think. The basic rule of eating clean—and, forgive us for watering it down—is to eat more real food and less fake food. Doritos are not food. Those sketchy frozen enchiladas by Big Store Name Brand are often not much better. And that cream of something soup you mix into every chicken dish is a way of life that’s making your waistline expand. 

Stop doing sit-ups. 

Not only is this antiquated exercise less effective than something like a front plank, sit-ups are terrible for your spine and can cause herniated discs. Fact: A traditional sit-up puts around 3,350 newtons of compressive force on the spine, but the U.S. National Institute for Occupational Safety and Health states says anything above 3,300 newtons is unsafe. We have created an entire workout plan to give you a rock-hard core and it doesn’t involve one single sit-up. 

Try meditation. 

The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. Studies show that people who regularly practice mindfulness meditation have more activity in their left prefrontal cortexes, which makes you calm and happy. Plus, a 2014 study found that individuals who meditate are less likely to overeat or give in to emotional eating. To get started, unroll a yoga mat or sit on a carpet in a sunny room (east-facing if possible) and take five uninterrupted minutes thinking about something that you’re grateful for. You’re supposed to lose a few LBs, but even if you don’t, we guarantee you’ll still be glad you made meditation part of your life. 

Live by the half-plate rule. 

Nope, the rule isn’t to only eat half of what’s on your plate. It’s that half of your plate should always be made up of veggies. This rule is most effective when you eat all the veggies, first. You’ll feel fuller faster, longer, and be less likely to go for seconds. As always, don’t fret about cleaning your plate or wasting food; it will go to waste whether you eat it or not! 

Eat less salt. 

High amounts of sodium can lead to belly bloating and there’s a good chance you are already getting more sodium than you need. To cut back on salt intake, to eat fewer processed foods like bread, pizza, and condiments. “Read the Nutrition Facts label to find how much sodium is in each serving. “Very Low Sodium is 35 milligrams or less per serving; Low-Sodium is 140 milligrams or less per serving; Reduced (or less) sodium is at least 25 percent less sodium per serving than the usual sodium level.” 

Don’t fear the fat. 

Sometimes, you have to eat fat to lose fat. Specifically, healthy fats—those with omega-3 fatty acids, monounsaturated fats, and oleic acid—dramatically help to satisfy hunger and fire up your metabolism. Think avocados, walnuts, coconut oil, and even full-fat dairy. 

Use your non-dominant hand. 

Remember when you were little and would try to write with different hands? Eventually, a long time ago, you probably gave up on that. But personal trainer to the stars Jay Cardiello says it can be a great weight loss trick. “It takes 15 minutes for your brain to realize that you’re full,” he explains. “To give your mind time to catch up to your mouth, simply switch your fork to non-dominate hand. It may be frustrating, but it’s a simple and unnoticeable way to curb overeating and lose weight.” 

Cut back on wine and booze. 

You deserve that glass of Scotch or wine, we know. But the unfortunate truth is that your body doesn’t metabolize alcohol as efficiently as you age. So, not only are you going to add on (or not be able to lose) weight because of alcohol, you also wind up looking older and sleeping worse. “[As you age] it will be increasingly difficult to get a good night’s rest with alcohol in your system and sleepless nights lead to carb and sugar cravings the next day,” says Nutritionists. Meanwhile, alcohol zaps moisture from your skin making fine lines more noticeable and speeding up your skin’s loss of elasticity. 

Be your own therapist. 

In an Orlando Health survey of more than a thousand respondents, only 10 percent of people listed their psychological well-being as part of their weight loss journey. The problem? Not being in tune with your emotions and their connection to food is why nearly 66 percent of people gain weight back after losing it. “Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise, But there is an emotional component to food that the vast majority of people simply overlook and it can quickly sabotage their efforts.” To stop emotional eating and unlock the door to weight loss success, try keeping a journal that tracks your food choices and current mood. Then look for healthy and unhealthy patterns, which can help you identify the specific life and emotional connections you have with food. 

Eat for health, not weight loss. 

“To see real results, you need to eat real food,” says our Trainer. “When you’re eating habits consist of eating a variety of real foods that provide the body with nourishment, a healthier body is created. And the healthier you are, the faster you’ll recover post-workout and the better chance you’ll have at losing fat and building muscle.” Plus, eating for health instead of weight loss means you’ll develop a habit that makes smarter food choices easier and easier. 

Buy organic. 

By now, you should know that weight and health problems are often the result of an accumulation from what you’re consuming. With that in mind, take a moment to think about how you’ve had at least four decades to accumulate toxins from food and drink—some seriously bad stuff that can lead to obesity. Many of those come from pesticides and hormones in your meat and produce. So start choosing organic fruits and vegetables and hormone-free meat. 

Always be prepared with snacks. 

Remember the Boy Scout motto about always being prepared? At 40 or older, you most likely have more things demanding your time and attention than ever before. To make it easier to eat lower calories and avoid stuffing your face when you’re starving, always keep your desk, pantry, car, and purse stashed with healthy snacks. Raw almonds and bananas are two of the easiest, but you can get more ideas with these healthy snack ideas. And whatever you do, do not hit up any vending machines! 

Turn off the tube. 

Studies show that lean people watch less television, plain and simple. A recent analysis of multiple studies found that for every two hours spent watching TV, the risk of developing diabetes, heart disease, and/or early death increased by 20, 15 and 13 percent, respectively. Because you’re expending less energy as you zone out in front of the telly, there’s a surplus blood sugar flooding your bloodstream and contributing to weight-related risks that crop up in your 40s and beyond. Even knitting like will keep you younger than just sitting and watching show after show! 

Go swimming. 

Many people stop working out or become less active as they age because they’ve started experiencing more joint pain or discomfort from old injuries. This is why swimming can be a great solution. It’s low-impact, builds endurance, and burns calories. Dive in! 

Go Greek. 

The benefits of Greek yogurt are far and wide while making your figure tighter and slimmer. High-quality Greek yogurt is low in calories (less than 100 for 6 oz.), has a very high amount of protein (20 grams), and provides your gut with some much-needed probiotics. Flavored, non-Greek yogurts, on the other hand, are often packed with additives that harm your health and can even make you hungrier. If you’re not a Greek yogurt fan, do know that it can be an acquired taste—but mixing in some berries, walnuts, or homemade granola might just become your new, belly busting addiction! 

Adopt a weight-loss mantra. 

There’s a lot of advice out there, but having a go-to mantra that gives you strength can be a powerful weapon in your weight loss arsenal. “There will always be another meal” is just one of the Weight Loss Mantras which explains that they came up with it because people all too often eat as if they’ll never have their favorite foods again. Find your mantra and make it work for you! 

You may have underactive Thyroid if,

Constantly sleepy? Can’t lose weight? Does your brain feel like it’s in a fog? You may be one of the millions of Americans suffering a chronic, undiagnosed health condition. 

It’s called hypothyroidism, and it’s a condition in which your metabolism-running thyroid gland isn’t running at its best. It’s sluggish, actually, which is exactly how you might feel! 

Some thyroid 101 background: Your thyroid gland is the butterfly-shaped gland at the base of your neck that secretes two all-important hormones that control major bodily functions (including how you use energy, regulate body temperature, and digest food) and organs (including the heart, brain, liver, kidneys and skin). But with hypothyroidism, your body can have normal to low thyroxine hormone levels and elevated thyroid stimulating hormone (TSH) levels. These high TSH levels are a result of an overworked pituitary gland that is trying to elevate the hormone levels in an inadequately responsive thyroid. 

Hypothyroidism is more common than you would believe, and millions of people are currently hypothyroid and don’t know it. (And while metabolism goes hand in hand with this condition, there are also habits people do that slow metabolism.) Because early symptoms of the disease are diverse and mimic the symptoms of everyday life, millions of cases of thyroid disease remain undiagnosed or are mistaken for other disorders. Estimates vary, but approximately 10 million Americans have this common medical condition. In fact, as many as 10 percent of women may have some degree of thyroid hormone deficiency, and 12 percent of Americans will develop a thyroid disorder in their lifetimes. 

 Many things can put you at risk for a sluggish thyroid, from genetic predispositions to an autoimmune disorder called Hashimoto’s thyroiditis (a condition that occurs in 80 percent of those with hypothyroidism in which the immune system attacks the thyroid). Fortunately, thyroid screening is a simple blood test, and thyroid trouble can often be fixed with the right prescription. See if you can relate to any of the below items. 

You’re Always Tired 

Having trouble staying awake even after a full night’s sleep? Tiredness, constant fatigue, sleepiness, and lack of energy are issues associated with many conditions, but they’re strongly linked with hypothyroidism. When it comes down to it, too little thyroid hormone flowing through your blood means your cells aren’t getting that “get going” signal, leading you to feel sluggish. Your hypothyroidism may have tricked you into thinking you don’t have enough energy for exercise, but actually, by increasing your physical activity, you can help counter fatigue and improve energy levels. 

You’re Eating Healthy But Still Gaining Weight 

Going up a couple of pant sizes could be caused by any of the habits that make you sick and fat, but it’s also one of the top symptoms of hypothyroidism. “Patients with hypothyroidism will have a generalized slowing of their metabolism and reduction in their basal metabolic rate (or BMR),” explains Doctor. 

“This can lead to changes in the way their body expends energy. With a lower metabolic rate, people may gain excess weight eating a similar diet. Some of this may be excess fat, but there may also be fluid retention.” So, even if you’re diligently dieting and working out, weight gained due to a thyroid issue will be difficult to lose because the extra pounds are mostly from the excess accumulation of salt and water rather than fat. 

You Keep Forgetting Things 

You know you had something to do today, but you just can’t remember what it is. Sure, there’s sleep deprivation, stress, and aging to blame, but your overall cognitive functioning takes a hit when your thyroid is out of whack. Too little thyroid hormone may cause forgetfulness and poor memory. Because the hormone deficiency slows everything down, neurological functions will also take a toll after some time.  

You Have High Cholesterol Levels 

Even though your doctor doesn’t typically look for thyroid problems during your check-ups, he or she will often measure your cholesterol levels. High blood cholesterol levels can put you at risk of getting heart disease, but they also might be indicative of a thyroid problem. 

According to Doctors, “Hypothyroidism causes reduced clearance of cholesterol particles, so LDL and triglycerides may be elevated in a hypothyroid patient.” Looking to lower LDL levels? Try eating overnight oats. The fiber called beta-glucan in this cereal grain has been shown to reduce LDL cholesterol levels by 5 to 10 percent. 

You’ve Lost Interest In Sex 

Having little or no desire to get it on is a side effect of a thyroid disorder. Because of the connection between thyroid function and adrenal glands—the organs that control your “fight or flight” response as well as sexual hormones like testosterone—via the shared hypothalamus and pituitary gland regulators, low levels of thyroid hormone also result in low levels of sex hormones. 

“Libido is a reflection of testosterone status,” explains Doctor, “too little thyroid hormone can stimulate a pituitary hormone called prolactin, which then suppresses testosterone levels.” While too little thyroid hormone could be a contributor to a low libido, the cumulative impact of other hypothyroidism symptoms, such as weight gain, depression, low energy, and body aches, certainly may also play a part.  

You Feel Down 

While it might not be a primary symptom, feeling particularly down in the dumps can be a debilitating side effect of hypothyroidism. Dr. Srinath explains that “Depression can be related to other symptoms of hypothyroidism such as fatigue, muscle weakness, lethargy, difficulty with focus and concentration.” With an underactive thyroid turning many body functions down to low, it’s not surprising that your mood might sink too. 

Your Skin Feels Dry 

You’ve bought the face creams, the masks, and the moisturizing lotions, but nothing seems to work. It turns out, dry and itchy skin can be a symptom of hypothyroidism. The change in skin texture and appearance is due to reduced circulation as a result of low thyroid function. A reduction in circulation can cause skin cells to receive one-fourth to one-fifth the normal blood supply, leaving them wrinkled and cracked. Also, a slowed metabolism (caused by too little thyroid hormone production), can reduce sweating. Without the moisture from sweating, skin can quickly become dry and flaky. If just your skin is dry, you could have eczema, but if it is compounded with brittle nails, poor wound healing, and hair loss, you should be checked by your doctor. 

You’re Struggling to Push It Out 

We know constipation is an embarrassing topic that no one likes to discuss, but if you can’t boot your bowel issues, it might be time to call up your doctor. Without enough of the metabolism-controlling thyroid hormone, many of your body’s functions slow down. One of these functions is the action of the digestive tract, which will start to slow down. Hypothyroidism can weaken the contraction of the muscles that line your digestive tract, causing stool to move too slowly through the intestine. If your sluggish digestive tract isn’t due to hypothyroidism, consider eating a banana. The super fruit is rich in fiber to help increase stool weight, potassium to help you avoid bloating and cramping, and prebiotics to help feed good gut bacteria and improve digestion. 

Your Muscles Feel Sore… All The Time 

We know exercise is a crucial component in reaching your body goals, but it shouldn’t be leaving you constantly seeking out a warm bath. If your muscles don’t seem to be recovering even on your days off, this might be explained by a thyroid problem. Your thyroid gland secretes hormones that control your metabolism—the body’s way of converting the food you eat into fuel. 

Fewer metabolism-controlling hormones mean a slower metabolism and a disruption in how your body burns energy, which can affect how your muscles feel. To counteract these symptoms, choose low-impact exercises like elliptical-stepping or swimming and increase the consumption of fish in your diet. Fish like salmon are a good source of omega-3 fatty acids, which are known to decrease the inflammation that might be contributing to your muscle and joint pain. 

You’re Constantly Wearing 5 Layers 

If you’re still wearing your winter coat when it’s 40 degrees and sunny, you might be suffering from hypothyroidism. It might be easy to adjust the temperature in your house or car, but patients who have hypothyroidism struggle to regulate temperature in their body. Because the thyroid gland controls your body temperature, when hypothyroidism patients’ bodies make too little thyroid hormone, body temperature tends to decrease because less energy is being burned by downstream cell targets. Less energy compounded with slow metabolism equals less heat. 

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