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Eating Tricks for a Flat Belly

These effective, fat-blasting tips are so easy, we’re wondering why we weren’t doing them sooner. 

So you’ve been slipping more flat-belly superfoods into your diet. You’ve been diligently sticking to your fitness or yoga plan. But what if we told you there are simple, practically effortless tricks you can sneak into your daily life to lose weight and get that flatter tummy without even trying? 

The best way to get a flatter stomach isn’t solely on eating less—it’s also by eating smarter. Read on for our favorite flat belly secrets from top nutritionists and food experts. Incorporate these eating rituals into meal times to lose weight, and you’ll be on your way to meet your goals before you know it. 

Incorporate diuretics into every meal 

It might not sound very sexy, but incorporating diuretics into breakfast, lunch, and dinner may help promote a flatter tummy. “Lemons are a natural diuretic, which is often why lemon juice is recommended to be squeezed in water during a cleanse. “Beets, parsley, and asparagus are also good food sources to help us quickly pass the extra water we might be hanging onto when our diets have been high in salt.” 

Big event? Eat plenty of produce the day before 

“This will increase your fiber intake, which will help flush waste from your colon and rid you of those associated unsightly gut bulges. 

Find your magic potion 

It sounds silly, but once you find a food or drink that seems to instantly detox you, it can be so motivating to stay on track with your other slim-down efforts! “Feeling bloated and full? I hate that! “But tea can be to help you lose weight and make you feel less puffed up.  

Eat on small plates 

Ever notice that when you’re at a friend’s place for a party or waiting in line at a buffet that you load more food on your plate than you would normally? It may just be because you grabbed a bigger plate, you want to stack it on up with just about everything.  

“Research has shown that people consume less when they eat on smaller plates. Starting small makes it less likely you will go for seconds, and forces you to check in once the plate is cleared before jumping in for seconds. 

And make them red plates 

Sound quirky? Don’t knock it until you try it out for yourself. “Red means ‘Stop!’ in our brains! Studies have shown those who use this color plate end up eating less compared to other plate colors. 

Swear off the salt shaker 

Sodium will bloat you and cause your stomach to retain fluid, and The Nutrition Twins say this will even carry over to your fingers, ankles, and feet. And the only thing worse than your favorite jeans not fitting is your favorite ring not fitting, either. To boost flavor sans salt, experiment with dried spices like red chili pepper flakes, garlic powder, and freshly ground black pepper. Or, try adding a spritz of lemon or vinegar to your favorite dish. And remember that just because it doesn’t taste salty, doesn’t mean it isn’t loaded with sodium.  

Ditch family-style serving bowls 

“Serve yourself from the counter instead of turning dinner into a buffet- or family-style where it’s harder to monitor your total consumption,” says Lewis. If it’s out of sight, it’s easier to keep that second helping of spaghetti and meatballs out of mind. 

Be a conscious eater 

To promote conscious eating: “Eat in a relaxed environment, turn off the TV, play some music, and even light a few candles. “By taking your time eating and chewing food so you really taste it, you’re helping to aid digestion and slowing yourself down, which prevents overeating.” 

And follow this chewing rule 

Get ready to get your count on and aim for 20 chews before swallowing. “When you swallow too quickly, you’re likely to swallow air, which causes stomach bloat. 

Never eat out of a bag 

Or a box, for that matter. “Sit down to a carefully-set plate at the table. Munching mindlessly straight out of a bag or box while you’re standing at the pantry deciding what you want to eat leads to overeating—typically from snack foods which are usually high in salt and sugar, both which lead to stomach bloat. “Planning what you’re going to eat and sitting down to a predetermined portion on a plate eliminates this problem.” 

Feast on fiber-rich food 

Fiber is critical to our digestive health and slows down hunger cravings by keeping us full for longer. “Think whole grains, beans, fruits, and veggies. “Wash and cut up fresh fruits and veggies as soon as you bring them home, so they can be grabbed easily, and put them where they can also be easily seen as a visual cue to eat more of them.” 

Shredded coconut, cocoa powder, and popcorn are also surprisingly good sources of fiber for weight loss. 

Use your non-dominant hand 

Studies show that people who use this technique reduce their food intake by an average of 30 percent. “It’s not as easy as it sounds, and the disruption to our normal behavior causes us to be more mindful of how much we are eating. 

Be a sugar sleuth 

“Sugar is the hardest to monitor in our food system and, leads to weight gain and bloating when consumed in excess. “There is no mandatory label for added sugar, and therefore, it’s hard to tell if the sugar occurs naturally in the packaged food, or is being added. A good rule of thumb when choosing foods, is to aim for less than 10 grams per serving.” 

Eat a salad first 

This strategy makes a huge difference when it comes to shedding belly fat. “[Before dinner,] prepare a salad and eat that first. “Do this even before putting the entrée on your plate.” This will give you a fiber-boost before you even start with your main course, as well as flood your body with nutrients from veggies. 

Nosh on some ginger 

“Adding ginger to your foods or beverages is a great way to reduce bloating and get you a flatter stomach. “It soothes the digestive system, helping it to relax, and [it] also works as a natural anti-inflammatory.” 

Befriend cukes 

“Cucumbers contain quercetin, a flavonoid antioxidant that helps reduce swelling, and even bloating of the abdominal region,” says Hayim. They’re just one of the quercetin superstars you should consider incorporating into your diet. 

Eat asparagus 

Just get over what it does to your urine, and dig in, already! “Asparagus is famous for its anti-bloating and diuretic effects,” says Hayim. “It finds the excess water in your body and pulls it out, alleviating discomfort and bloating. It also contains characteristics that help the good bacteria live in your gut for the promotion of healthier digestion and gas prevention.” 

Focus on magnesium and potassium 

Potassium and magnesium are a power duo when it comes to beating bloat. “Both are electrolytes, along with sodium, calcium magnesium, and phosphate. And often, bloating is a symptom of electrolyte imbalance. “Bananas, potatoes, acorn squash, and dried fruits are a great source of potassium, while leafy greens (think spinach, kale, swiss chard) and pumpkin seeds are a good source of magnesium.” 

Put your cell on silent 

And stop tapping on that laptop while you eat dinner. “When you eat, just eat. Turn off the electronics, which make you mindless and unaware of how much you are consuming. “Take the time to savor foods instead.” 

Just wait five minutes 

C’mon, you can muster enough courage to do it when waiting in line at the movie theater or on hold with an airline (ahem, try 60 minutes). “Always wait five minutes before taking second helpings. “Drink your water—you may be thirsty instead of still hungry!” 

And did we mention you should be drinking water throughout the whole course of your meal? This trick works particularly well at the office, too. When you think you’re hungry enough for an afternoon vending machine trip, wait five minutes and walk around the block or up and down the stairwell a few times and see if you still want the indulgence. 

Drink water as soon as you wake up 

Your should chug at least 8-16 ounces of water, even before your morning coffee or tea. “This helps to detoxify, wake up your body, and can help digestion and bowel movements. 

“It will help to flush sodium and the bloat that typically comes with it while restoring normal hydration from the fluid losses from sweat and breathing overnight. 

Lunch on your leftovers 

“Pack up your leftovers for lunch the next day. All too often, we commit to cooking a healthy, home-cooked meal for dinner and leave any leftovers for dinner another night. By packing ‘em up for lunch instead, you ensure you keep the healthy eating cycle going into the next day and avoid the temptation of grabbing fast food or unhealthy cafeteria food at the office. 

Eat real and eat clean 

“Eating clean, real food means eating foods that are unprocessed and pure. “When we eat clean, we eat food that can be processed more quickly and more efficiently. We also avoid a ton of sodium that is added to preserve shelf life, and we become more aware of sauces, dressings, and the like that tack on calories, fat, and added sugar.” 

Read labels like it’s your religion 

There are a few easy rules to keep in mind: “When reading the label from top to bottom, the first food will be the ingredient that mainly makes it up, and the last one will be the least present in the product. “Look for sugar to be as low on this list as possible.” Ditto for other bad-for-you ingredients like partially-hydrogenated oils, salt, artificial preservatives, and anything ending in –ose (which is code for “sugar”). 

Foods That Lowers Your Cancer Risk

Although there’s no guarantee, adding these cancer-fighting foods to your diet is a smart step. 

Finding out you have cancer can be one of the most distressing and defining moments of a person’s life. And, unfortunately enough, the stark picture of doctors forced to break the news is all too common. In 2018 alone, it was estimated 1,735,350 new cases of cancer would be diagnosed in the U.S. 

Fortunately, there are ways to avoid becoming a statistic. Steering clear of excessive use of tobacco and alcohol, getting immunized for certain viral infections like Hepatitis B and HPV, as well as changing your diet are all potent ways to slash your risk of getting diagnosed. 

And while there’s no guarantee of living cancer-free, replacing fried foods, processed meats, and sugary treats with our 50 foods that are scientifically-proven to cut your cancer risk is a wonderful way to start.  

Mushrooms 

Our favorite burger toppers may do more than add a punch of umami and vitamin D to your meals. A study in the International Journal of Cancer found that Chinese women who consumed just 10 grams (the equivalent of one small veggie) or more of fresh ‘shrooms daily were about two-thirds less likely to develop breast cancer than those who avoided mushrooms. What’s more, high mushroom intake has also been associated with lower risk of breast cancer in premenopausal women. 

Navy Beans 

You’ve likely added high fiber foods to your diet because they’re superstars when it comes to helping you feel full, eat less, and lose weight. And now we know that these foods can also help you reduce your risk of breast cancer! According to Harvard researchers, for every 10 grams of fiber a woman eats per day, her breast cancer risk slashes by seven percent. And navy beans just happen to pack nearly 10 grams of the belly-filling macro in just half a cup! Experts believe that the fiber helps to reduce high estrogen levels in the blood, which are strongly linked with breast cancer development. 

Walnuts 

Not only can these heart-shaped nuts help fight fatty food cravings, they can also fend off cancer cells. Walnuts contain gamma tocopherols, a vitamin that stops the activation of Akt—the enzyme essential for cancer to thrive—without affecting non-cancerous cells. Not only that, these creamy nuts also boast phytosterols, which can help regulate estrogen levels in both men and women as well as slow the growth of breast cancer cells by blocking estrogen receptors. In fact, a study in the journal Nutrition and Cancer discovered that when mice were given the human equivalent of two ounces of walnuts for a month daily, tumor growth in the walnut-eating mice slowed down to half the rate of the tumors in the mice who didn’t eat walnuts. 

Cooked Tomatoes 

From pasta sauce to ketchup and cocktail mixers, tomatoes have given us some of our favorite pantry staples. But did you know that they also help reduce women’s risk of developing breast cancer? A study in the Journal of the National Cancer Institute found that women with the highest levels of lycopene, a carotenoid found in tomatoes, had a 22 percent decreased risk of developing cancer, while women with the highest levels of carotenoids in general had a 19 percent lower risk. 

Sweet Potatoes 

Sweet potatoes, another reddish veggie is rich in carotenoids—specifically, beta-carotene. The same Journal of the National Cancer Institute study found that women with the highest levels of beta-carotene in their blood had a 17 percent lower risk of developing certain types of breast cancer. Experts speculate that carotenoids contain compounds that help regulate cell growth, defense, and repair. To get the most bang for your carotenoid buck, scientists recommend blanching the potatoes and then seasoning. 

Pomegranates 

Cracking open a pomegranate is probably one of the best things you can do for your health and flat belly goals. The fiber-rich arils (the edible, bursting seeds in the fruit) can actually help your body inhibit the growth of hormone-dependent breast cancer, a study published in Cancer Prevention Research proves. The ellagic acid in pomegranates can potentially protect against breast cancer by suppressing estrogen production and preventing the growth of cancer cells. And they’re not the only health food staples rich in ellagic acid; raspberries, strawberries, cranberries, walnuts, and pecans are, too. 

Tea 

Tea is teeming with antioxidants called polyphenols—which also just happen to boast anti-breast cancer properties. A small study conducted by the National Institute of Health’s (NIH) National Cancer Institute found that Japanese women who drank at least one cup of green tea a day had less cancer-causing urinary estrogen than women who didn’t sip. Just make sure to avoid the bottled stuff and brew your own batch at home. 

Broccoli 

Broccoli may not have been your dinner side of choice when you were a kid, but since your palate has likely matured since then, we’re going to fill you in on a little secret: sulforaphane, an anti-inflammatory compound found in the veggie, has been shown to zap away breast-cancer-causing chemicals and inhibit the growth of breast cancer cells. Wondering how to reap the most benefits out of your broccoli? Steam it! Cooking the veggie in vapor will also ensure it’s flat belly-friendly, too. 

Wild Salmon 

After analyzing a plethora of international studies, the BMJ journal published a report that revealed this shocking statistic: women who consumed the highest amount of fish-based omega-3 fatty acids were 14 percent less likely to get diagnosed with breast cancer than those who avoided the seafood. And there’s more good news: you don’t have to add salmon your menu so often to reap the benefits. Other fish high in omega-3s include sardines, cod, mackerel, and anchovies. 

Vitamin-D-Fortified Organic Milk 

study published in Cancer Prevention Research found that vitamin D could reduce breast cancer risk in women by up to 50 percent. And another more recent study associated low levels of vitamin D in the blood with a heightened rate of breast cancer tumor progression. To stop cancer in its tracks, start your mornings by splashing vitamin-D-enriched organic milk into your coffee or dousing a bowl of healthy cereal with the stuff! 

Olive Oil 

The Mediterranean diet isn’t only helpful when you’re trying to boost overall health and weight loss, it’s also got another fab benefit. A Spanish study published in JAMA Internal Medicine found that women who followed a Mediterranean diet rich in extra-virgin olive oil had a 68 percent lower risk of developing breast cancer compared to women who consumed corn oil. Experts believe that the olive oil’s anti-inflammatory phenolic compounds and oleic acid were responsible for curbing cancer cell growth. 

Eggs 

Eggs are packed with a unique nutrient known as choline, which has been shown to speed up weight loss as well as lower your risk of breast cancer! According to a study published in The Journal of the Federation of American Societies for Experimental Biology, women who consumed the highest amount of choline had the lowest risk of breast cancer. 

Spinach 

When it comes to leafy greens, we definitely have a lesson to learn from Popeye. Spinach is a potent source of lutein and zeaxanthin, two carotenoids that have resulted in a 16 percent reduced rate of breast cancer if consumed abundantly. This salad green is also rich in DNA- strengthening folate, a B vitamin essential during pregnancy. A study published in the journal PLoS ONE linked low levels of folate to an increased breast cancer risk. 

Turmeric 

Curcumin, the main antioxidant polyphenol in this root spice, is also jam-packed with chemopreventive properties. A study in Molecular Oncology showed that anti-inflammatory curcumin can help deter breast cancer cell formation. Now there’s a good reason to clink glasses and cheers to a turmeric latte. 

Coffee 

Java drinkers rejoice: you may actually help lower your risk of antiestrogen-resistant estrogen-receptor (ER)-negative breast cancer by brewing a cup. A 2011 study in the journal Breast Cancer Research discovered that women who often guzzled down a cup of joe had a lower incidence of ER-negative breast cancer than women who preferred other bevs. “One possibility is that coffee’s antioxidants protect cells from damage that can lead to cancer. 

Peaches 

Here’s some peachy-keen news: A study found that a higher intake of peaches was associated with a lower risk of breast cancer among post-menopausal women. To reap the same chemopreventive benefits, munch on two to three peaches per day. 

Chickpeas 

The main ingredient in our fave dip ever (none other than hummus) can also help you battle breast cancer. A study published in the Nutrition and Cancer journal discovered that chickpeas contain anti-cancer agents called protease inhibitor concentrates. 

Blueberries 

If you’re craving something sweet, but don’t want to undo your weight loss wins, grab a handful of antioxidant-rich blueberries! A review published in the journal Anti-Cancer Agents in Medicinal Chemistry expressed that these sweet blue orbs “show promise as effective anti-cancer agents” due to their ability to prevent cancer cells from forming, as well as increasing healthy cells’ ability to kill off cancerous ones. 

Carrots 

Who knew that bag of baby carrots can help fend off one of the scariest serial killers in America? According to research published in The American Journal of Clinical Nutrition, out of 33,000 women, those who consumed the highest amount of carotenoids, which were present in their blood, showed a 18 to 28 percent lower risk of breast cancer. If you’re tired of dipping carotenoid-rich carrots into hummus—another cancer-fighting food. 

Strawberries 

Not only do they make the perfect vessel for melted chocolate, strawberries can also help fight cancer, according to a study in Scientific Reports. “We have shown for the first time that strawberry extract, rich in phenolic compounds, inhibits the proliferation of breast cancer cells in in vitro and in vivo models,” Maurizio Battino, co-author of the paper, said in a press release. 

Oranges 

Here’s another to peel an orange during snack time: the bright fruit is brimming with chemopreventive properties, according to a study published in Journal of Breast Cancer found that a high intake of citrus fruits can potentially decrease your risk for breast cancer. 

Goji Berries 

Much like many of our go-to berries, goji berries are packed with anti-inflammatory antioxidants that can help fight cancer. Research published in the journal Natural Product Research found that goji berry extract prevented the maximization of breast cancer cells. 

Pecans 

Pecans may build the base of our favorite Thanksgiving pie, but these rich nuts can help ward off cancer, too. Pecans are packed with the polyphenol ellagic acid, which has “anti-carcinogenic actions,” according to the journal of Cancer Biology & Medicine. Just don’t rely on fulfilling your pecan intake via sugar-laden desserts—eating the nuts raw or roasted is your best bet. 

Cauliflower 

When you chop, chew, and digest cauliflower, its glucosinolates break down and form biologically active compounds known as indoles and isothiocyanates. According to the National Cancer Institute, this cancer-preventive duo can deter the development of breast, lung, colon, liver, and stomach cancers. 

Cherries 

Cherries aren’t only a great snack for better sleep, they’re also deemed one of the best fruits to eat to prevent breast cancer. According to a study published in the Pakistan Journal of Pharmaceutical Sciences, cherries can minimize the risk of cancer as well as other chronic diseases. Now that’s a perfect reason to blend the stone fruit into a Zero Belly Smoothie! 

Cabbage 

Remember those cancer-fighting indoles and isothiocyanates found in cauliflower? Well, cabbage is packed with these compounds, too! Wondering how to use this versatile veggie? Get creative in the kitchen by adding it to salads or experiment with Asian-inspired noodle dishes. 

Bok Choy 

Bok choy, a delicate Chinese cabbage, can make a savory side dish as well as it can help prevent cancer cell growth, much like its cruciferous cousins. And bok choy’s got another bonus: the veggie’s solid iron content landed it a spot on our list of foods that prevent hair loss! 

Flaxseed 

Flaxseeds are almighty when it comes to lowering blood pressure, cholesterol, and preventing the big C. A study in the journal Clinical Cancer Research found that “dietary flaxseed as the potential to reduce tumor growth in patients with breast cancer.” We recommend buying these versatile seeds whole and freshly grinding them before each use to ensure you’re getting the maximum nutrients. 

Asparagus 

study published in the Indian Journal of Pharmacology found that fiber-rich asparagus induced antioxidant activity, which can has potential to prevent cancer. Good thing these savory spears are delicious both steamed or roasted! 

Soy 

Many people associate soy with cancer due to their phytoestrogens, estrogen-mimicking plant compounds, which have been shown to fuel cancers in lab settings. On the flip side, human studies have not proved high-soy diets are linked to a maximized breast cancer risk. In fact, it’s quite the opposite, as experts believe that the soy’s isoflavones have the ability to block more potent natural estrogens in the blood. Not only does the American Cancer Society’s dietary guidelines deem that eating soy products is not only safe but “may even lower breast cancer risk,” studies in the Journal of Clinical Oncology and American Journal of Epidemiology show that eating more of these bean-based foods improved survival rates and decreased risk of lung cancer as well as a reduced risk of prostate cancer. While miso paste is a great pick, you can also add fermented tofu, tempeh, natto, soy sauces, and organic edamame to your diet. 

Citrus Zest 

Most of us prefer to peel our citrus fruits before noshing on them, but their potent peels should totally be consumed too. Citrus peels can boost the body’s production of detoxifying enzymes, and according to University of Arizona researchers, adding the zest to your meals regularly can help reduce the risk of squamous-cell skin cancer by 30 percent as well as reduce the size of existing tumors. 

Artichokes 

Artichokes can help you flatten those abs thanks to their impressive fiber count (seven grams per medium veggie!). But they also boast some more impressive benefits. A study in the Journal of Cellular Physiology found that polyphenols in artichokes can prevent breast cancer. 

Wine 

Who knew that ending your day with a glass of vino doesn’t only zap the stress away, it also prevents esophageal cancer. According to a study in the journal Gastroenterology, sipping just a single glass of white or red wine can lower your risk of developing Barrett’s Esophagus by 56 percent. Barrett’s Esophagus, a precursor to esophageal cancer, develops when acid reflux or heartburn damages the esophageal lining permanently. 

Butternut Squash 

Carotenoid-rich butternut squash can squash a woman’s breast cancer risk by 18 to 28 percent! A report in the journal Foods revealed that waiting for your squash to ripen completely—when the exterior skin is peach and the inside is a deep, bright orange—before digging into it is the best way to get the full carotenoid punch. 

Watermelon 

You might want to add watermelon to your grocery list beyond bikini season. “In a laboratory study that tried to mimic human digestion processes to see how carotenoid compounds are affected, researchers calculated that in equal weight portions, more lycopene would be absorbed from raw watermelon than from raw tomatoes,” The American Institute of Cancer Research states. 

Papaya Leaf 

After digging into the succulent papaya’s inner goodness, don’t toss away the leaves! According to a study conducted by researchers at, dried papaya leaves have been shown to fight cancer. In a University of Florida study, researchers exposed 10 different types of cancer cell cultures to four strengths of papaya leaf extract and found out that the fruit slowed down tumor growth in all cultures tested. You can brew a homemade tea by steeping papaya leaves in boiling water to reap their rewards. 

Garlic 

A study in the Japanese Journal of Cancer Research found that frequent intake of garlic can protect against esophageal cancer and stomach cancer. Does it count if we douse our cheese slice in garlic powder?  

Watercress 

Watercress, brimming with beta-carotene and vitamin K, is a potent cancer-fighting green, according to a study in The American Journal of Clinical Nutrition. Researchers discovered that people who ate just ¾ cup of raw watercress per day boasted less DNA damage and a reduced risk of cancer—changes especially noted in smokers! 

Guava 

A study in the Journal of Complementary and Integrative Medicine found that combining the guava’s bark, leaf, and root extract prevented B16 melanoma cells from growing in lab rats. Although human trials are needed to confirm these results, we shouldn’t shun this tropical fruit. It’s rich in essential nutrients like flu-fighting vitamin C and DNA-protecting folate. 

Persimmons 

Persimmons aren’t most people’s go-to fruit, mostly because they’re not as ubiquitous as berries or oranges, but they’re no less potent at fending cancer off. A study in Bioscience, Biotechnology, and Biochemistry shed light on the fact that persimmon extract strongly prevented the growth of human lymphoid leukemia Molt 4B cells, as well as induced those cancer cells’ death. 

Yogurt 

Yogurt, which competes with peanut butter for claiming the top spot of creamiest protein source on the planet, is also a cancer-killer in disguise. A study in The American Journal of Clinical Nutrition found that a high intake of yogurt may lower the risk of developing bladder cancer. 

Red Onion 

Next time you hit up your local supermarket, make sure that the red onions you grab are grown in Ontario. According to University of Guelph researchers, Ontario-grown red onions pack a solid dose of quercetin and anthocyanin, which can fight off colon and breast cancers. “Onions activate pathways that encourage cancer cells to undergo cell death,” Abdulmonem I. Murayyan, the study’s lead author, explained. “They promote an unfavorable environment for cancer cells and they disrupt communication between cancer cells, which inhibits growth.” 

Arizona prickly pear cactus 

This thorny fruit seems intimidating to bite into, but only before learning this reassuring finding: prickly pear extract suppressed tumor growth in mice as well as modulated the expression of tumor-related DNA, according to a study in Nutrition Journal. 

Almonds 

If you need another reason to brown bag some almonds for a mid-afternoon snack or slice and toss them into Greek yogurt, well here it is: a study in the journal Cancer Letters found that the subtly sweet nuts were can reduce risk of colon cancer. 

Brazil Nuts 

Brazil nuts’ powerful selenium punch helps regulate thyroid function in addition to killing off malignant cancer cells, according to a study in Nutrition and Cancer. As a waistline-shrinking bonus, Brazil nuts are rich in the amino acid L-arginine, which has been shown to blast belly fat. 

Whole Grains 

Whole grains are those rare, awesome carbs (think quinoa and oat bran) that can keep that tummy toned as well as help you stay cancer-free. An in-depth analysis in the journal Circulation revealed that, out of more than 786,000 individuals, those who munched on 70 grams of whole grains a day had a 20 percent lower risk of cancer mortality, as well as a 22 percent lower risk of total mortality and a 23 percent lower risk of cardiovascular disease mortality! And that’s compared to people who rarely or didn’t consumed whole grains. 

Grapes 

“Grapes and/or grape-related products in diets along with maintaining an active healthy lifestyle has both practical and translation potential in the fight against cancer and is thus beneficial to the general population,” a study in The Journal of Nutrition stated. 

Green Peas 

The closest you’ve gotten to eating peas as a kid was forking them around your dinner plate, but this stellar veggie is definitely deserving of a bite. A study in Pharmacognosy Review shows that the green peas’ apigenin, hydroxybenzoic, hydroxycinnamic, luteolin, and quercetin content can help fight cancer. 

Lentils 

A study in the journal Cancer Causes & Control discovered that a high intake of legumes—that’s where lentils come in—possess the potency to decrease the risk of cancers in the stomach, upper aerodigestive tract (the respiratory tract and the upper digestive tract combined), colorectum, and kidneys.  

Things a Juice Cleanse Does to Your Body

Thinking about doing a juice cleanse for an instant detox? Finding out what to expect is your first step. 

Ah, the start of a new year! Gym memberships suddenly spike, bathroom scales get dusted off, and friends start discussing which juice cleanse to try. We are 100 percent on board with this uptick in well-intentioned motivation—but we think it’s important you always know what you’re getting into. 

First thing’s first: Juice cleansing is a “detox” diet that can last from a few days to several weeks in which a person consumes only fruit and vegetable juices to obtain nutrition while otherwise abstaining from eating food. Many people swear by cleanses and report an improvement to their health, mood, and appearance. The scientific community, however, is less than enthusiastic about juice cleanses—many scientists, dietitians, and doctors regard detox diets as less effective than fasting with water, and, therefore, a waste of money. That said, if you’re going to do one anyway, we recommend consulting with your doctor—or at the very least going along with an “official” juice cleanse program. Simply drinking any ol‘ juice from anywhere around town is not a good idea. 

Now for the nitty gritty. We enlisted the help of several nutritionists to get a feel for the kinds of things that can happen to the human body when embarking on a juice cleanse. What they came back with is essential reading for you or anyone you know who is thinking about being the conspicuously abstaining-from-food friend for a few days. If you get through the list and decide maybe you’ve changed your mind, consider jump-starting your weight loss with our brand-new book Zero Belly Smoothies instead—or gulp down some detox water on the way home from your shiny new workout digs. 

Your Metabolism Will Slow Down 

Once you stop eating enough food to meet your basic energy requirements, your metabolism will slow. For most people, that threshold of calorie intake is around 1,200 calories per day. “Your body goes into conservation mode because it doesn’t know when its next meal is going to be,” says nutritionist. She reminds us that, even though cutting calories will lead to weight loss, going too low for too long can have the opposite effect. 

You Might Discover Certain Food Intolerances 

Since most juice cleanses eliminate dairy, wheat, gluten, and fermented foods from your diet, you can gain a new perspective on whether any of these foods don’t agree with your body. “[Eventually] reintroducing them can help define which foods are causing problems for your body. 

You’ll Be Sensitive to Cold Temperature 

Winter isn’t a great time to start a juice cleanse because many people use hot foods and beverages to help maintain body temperatures during the colder months. Picture it: When it’s 20 degrees outside, a hot tea for weight loss may be a better choice than a cold pressed juice. 

You May Feel Sluggish 

When consuming only fruits and vegetables via a juice cleanse, there is a decrease in the number of calories being consumed regularly. “The body requires enough calories to be used as energy for normal body functions. “Without enough calories and energy, you could feel weak, have headaches, or have low energy.” 

You May Experience Caffeine Withdrawal 

If you’re fully committed to your juice cleanse, that means you’ll have had to cut out all caffeine. “Even if you normally drink only one cup a day, eliminating caffeine cold turkey may contribute to headaches, irritability, and difficulty with concentrating,” says nutritionist. 

You’ll Drop Water Weight 

Plenty of water is locked up in your muscles along with glycogen, the storage form of energy-producing glucose. When you eat a low-calorie diet, your body will have to use up those glycogen stores for energy instead of being able to get energy from food. When you use up glycogen, you lose the water weight with it. The excitement is temporary, though; you’ll gain that water weight right back when you return to your normal diet. For non-cleansing ways to get rid of belly bloat. 

You May Feel Lightheaded 

Whether it’s made from fruit or vegetables, the juice you’re drinking on a cleanse contains a high amount of sugar. “That will cause your body to produce insulin faster, making your blood sugar drop,” says nutritionist. “This results in dizziness and feeling lightheaded.” 

Your Skin Can Dry Out and Age More Quickly 

When eating a low-calorie diet, water stored in your muscles with glycogen gets used up—which causes your skin to feel dry. “Balance is the key,” says Antonia Burrell, associate lecturer in the chemistry of aromatherapy at the London College of Fashion. Burrell says that a prolonged juice cleanse can lead to a drier skin and potentially prematurely-aged skin because of the lack of essential fatty acids being consumed. Yikes! 

Your Appetite May Calm Down 

Although juicing doesn’t actually shrink the stomach, it does temporarily eliminate the possibility to eat for comfort. The upshot of that is that you will feel satiated with less food than usual, immediately after you’re done with the cleanse. This situation can provide a big psychological boost that some people need to experience so that they can change their eating behaviors and stop sabotaging their weight loss. 

Your Hair and Nails Won’t Grow 

When you’re on a juice cleanse, you’re not eating a diet that contains all of the nutrients found in a balanced diet. That will some significant consequences but one change you’ll notice first is that your hair and nails aren’t growing as quickly. “Protein, fats, and carbohydrates. We need all of these for healthy skin, hair, and nails,” says Schapiro. 

You’ll Experience Short-term Weight Loss 

Yes, you may lose some weight right off the bat, but that weight loss is likely to be temporary. “This type of diet isn’t effective for long-term weight management, due to it being too restrictive and low in calories,” says White. To be clear, though, simply drinking juice and not having it be a fast will do the opposite of rapid weight loss: “If juicing is being done in addition to an unchanged routine of diet and a sedentary lifestyle, then it will increase calories and result in weight gain.” 

You’ll Have Random Bursts of Energy 

The bursts are usually fleeting and temporary. You may feel increased energy due to the quick-absorbing carbohydrates and hydration; however, in the long term, cleanses with low to no fiber and protein could hurt your body. 

You Might Get a Little Depressed 

While fruits and vegetables contain many different nutrients that are beneficial to your body, the juices you drink will not contain much in the form of protein, healthy fat, or fiber. “Your brain won’t be getting enough fatty acids,” says Kaufman. “This can result in you feeling depressed and sad since [you’re missing] omega-3s, which are known to increase serotonin levels. And because you won’t be getting enough protein, your muscle mass will decrease and you will not have much energy.” 

You Could Damage Your Teeth 

“Diets like juice cleanses can cause insulin levels to peak and then plummet,” says dentist Dr. Sameer Patel. “Over time, this alters the structure of collagen in the body and therefore affects your gums and the collagen fibers that hold your teeth in place. Not only that, the juice from fruit and vegetables, especially fruit, tend to have a high acid content, which severely damages the enamel of your teeth in a similar way to fizzy drinks [and soda]. Ultimately this can lead to teeth sensitivity as the protective layer of enamel is worn down and eroded by the juice.” 

Vitamins Don’t Get Delivered Like They Should 

You know how a tangerine can help your body absorb the iron in spinach? That kind of food-combo teamwork is a real thing and can be really affected by a juice cleanse. “Good fats are very important for the correct functioning of our body’s internal processes. Removing these from the diet can mean the body can’t perform at its optimum level,” says nutrition expert Emma Brown.”For example, fat-soluble vitamins A, D, K and E require fats in the diet in order to be absorbed. If your diet does not include some fat, the uptake of these vitamins from food will be limited.” 

Your Gastrointestinal Tract Starts to Shut Down 

According to Shapiro, juicing strips down whole fruits and vegetables of any tough cell walls or other plant matter that your body relies on its digestive enzymes to break down and absorb. “When you stop using these digestive enzymes, your body thinks you don’t need to produce them anymore,” she says. “This can lead to discomfort when reintroducing foods after even one day of juicing.” This can lead to a lot of confusion or misguided conclusions, as you try to figure out which foods ail you. 

Your Breath May Stink 

This one is so interesting (but makes sense!) that it’s almost comical. “Your breath may smell bad because saliva production decreases because our bodies conserve saliva in hopes of eating food. “Saliva is only emitted when we consume food. When saliva production is low, bacteria builds up. Eating food can solve the problem because our salivary glands are stimulated when we chew.” 

You Lose a Little Muscle Mass 

Juicing fruits and vegetables can actually strip out vitamins and minerals like Vitamin D, E, B, essential fatty acids, and fiber, particularly if you’re filtering the pulp out of the juice. “If food consumption is restricted to purely juicing, the body could be void of protein, which could make maintaining muscle mass difficult,” says White. 

You’ll Get a Nutrient Boost 

On the flip side, you may also get a dose of nutrients that you weren’t getting—especially if you were reaching for a lot of carbs during your regular day-to-day. Juices are an easy way to drink vitamins and nutrients since they are readily available in liquid form; however, they should be used as a supplement and not as a substitute for a balanced diet. 

Your Weight Loss Will Be Confusing 

You will lose weight while on the cleanse, but it will be from your muscles and from water weight. “Losing weight like this can cause dizziness, nausea, constipation, and fatigue,” says Kaufman. “It’s very likely that you will gain all the weight back once you’re off the cleanse because you have less muscle mass to burn off the calories.” This kind of change to your body is a perfect example of sneaky reasons you gain weight. 

You’ll Probably Have Some Diarrhea 

Get ready for those sudden urges. “Liquids pass through the digestive tract much more quickly than solid foods,” explains Shapiro. “You may find yourself running to the bathroom much more often when you’re on a juice cleanse, even though you’re consuming so much less than usual.” 

You Can Heal Your Cells 

This is less about the juice cleanse and more about what can happen when you go vegan. “Switching to an organic, plant-based diet allows cells to work optimally to re-establish efficient internal messaging and manufacturing processes. “This allows the mitochondria to create energy without having to fight off a plethora of free radicals and inflammation, and reduces some of the impediments to proper DNA functioning.” 

You’ll Get Hangry and Crank 

Many juice cleanses limit you to around 1,000 calories a day (or less). Dietitian says that this low calorie-intake can make you feel supremely irritable. And cutting calories and not being able to chew food like we are made to do really is enough to make anyone moody. “Your blood sugar will spike from drinking the juice, and then it will crash and lead to mood swings. Why not try one of these instant-happiness, mood-boosting foods instead? 

You Could Damage Your Liver 

The effects of too much sugar or fructose can be likened to the effects of alcohol: It severely taxes and overloads the organ, leading to potential liver damage. Juicers should be conscious of this because many pre-packaged juices found at the store contain high amounts of sugar. “Homemade juice recipes also call for multiple servings of fruit to help make the drink taste more appealing, but this increases the sugar content. 

Your Brain is Deprived 

Schapiro warns that juice cleansers may experience confusion because limiting important nutrients like protein can lead to decreased brain function and disruptions in neurotransmitters, which rely on protein to do their job. 

Your Kidneys and Liver Can’t Do Their Thing 

Have you ever heard someone say you don’t need to do a detox because your body detoxes itself? Well, it’s true; allow us to explain: The function of the liver and kidneys is to detoxify the body. The liver regulates the blood’s chemical levels while the kidneys help remove waste from the body to be excreted in the urine. “These processes occur in the body naturally,” says White. “Consuming a drink meant to encourage a ‘detox’ has no effect, especially when the drink is void of essential vitamins and minerals.” 

You May Lose Your Focus 

Focusing on tasks could become more of a challenge during a cleanse. “Because you’ve decreased the normal amount of calories you usually eat, you will begin to feel tired, sluggish, and you will start to lose muscle mass because your body is taking the protein out of your muscles to give you energy,” says Kaufman. Our point: It’s not just your body that can tire during a cleanse, but your mind can, too. 

What Happens To Your Body When You’re Hangry

Here’s why you’re likely to get angry when your blood sugar’s low. 

One minute you’re out for a walk, happily engaged in conversation—and the next, you’ve turned into a crazy monster with a grumbling stomach who snaps when your friend accidentally brushes against you. Or you’re at the deli, finally next in line, and that old woman’s indecisiveness makes you want to scream in a fit of rage “JUST PICK SOMETHING!” 

Sound familiar? If it does, you’re not alone. You’ve likely experienced hanger—anger fueled by hunger—a phenomenon where people become grumpy and short-tempered (Read: turn into ravenous, crazy people) when they’re overdue for a snack and their blood sugar is running low. It feels like your stomach is about to eat itself, your brain feels like it’s in a fog, and your body feels drained. Not only is hanger extremely uncomfortable (for you and whomever the poor soul is who happens to be near you at the time), but it can also lead to heightened food cravings, putting you at risk of reaching for an unhealthy snack and making less-than-optimal food choices. 

Your Body Freaks Out About Where Its Reward Is 

When we eat food, the region of our brain that processes pleasure and reward lights up as the fats and sugars of the meal release chemicals known as opioids that bind with receptors in the brain. You read that right. These are the same type of signaling chemicals as drugs. In turn, this triggers the release of dopamine, one of the feel-good hormones that regulate things like emotion, behavior, alertness, and impulsivity. It’s the same hormone that is released when we fall in love, gamble, have sex, and partake in drugs and alcohol (and what ultimately plays a part in addiction). So, because consuming food is related to making you happy, your brain wants you to continuously repeat that pleasurable feeling. And you’re keeping it from doing that.  

Your Stomach Yells at Your Brain to Eat 

What happens when you don’t get food? It all starts with ghrelin. When the stomach is empty, it releases ghrelin, the hunger hormone. Ghrelin is produced in the gut in response to your standard meal schedule—as well as at the mere sight or smell of food—and is designed to signal your brain that your body needs more energy or food. When ghrelin hits the brain, it hits areas that control your body’s automatic processes, metabolism, and the reward center we just mentioned. When ghrelin causes all that stimulation, your brain has to listen. And it usually does so by making you eat food. So when you’re depriving that sensation, you’re really ticking off your brain. 

Your Dopamine Levels Decrease 

Ghrelin’s role in controlling the reward center of your brain is pretty powerful, and, as it turns out, might be one of the contributing factors to your hungriness. According to a study in the journal Neuropharmacology, when researchers stimulated mice with systemic ghrelin (which should tell their brains to eat) but did not actually provide any food for them to nosh on, the dopamine levels in their brain didn’t just stay the same, they actually decreased. 

And That Low Dopamine Means Out-of-Control Emotions 

Because dopamine is a neurotransmitter that aids in improving mental function and concentration, just that slight change in dopamine levels that you might experience by depriving yourself of food can affect your ability to concentrate and focus on daily work. Furthermore, this neurotransmitter is also in charge of keeping emotions in check, so low dopamine can mean you have less control over your anger. 

Other people who have decreased levels of dopamine? People who are going through alcohol or drug withdrawals. And they commonly experience irritability, mental confusion, anxiety, agitation, and slowness in thought. So when you try to ignore your body’s messages that you need to eat, your hanger may be coming from a place of addition and withdrawal. 

The Same Gene Controls Hunger and Anger 

Another reason you get hangry is also tied to the hunger hormone. After ghrelin is produced in the gut and travels to the brain, the brain then commands the release of a second hormone called neuropeptide Y, which stimulates appetite. This natural brain chemical has several functions, including increasing food intake as well as regulating anger and aggression, and it seems like the two are linked. According to a study in the journal Biological Psychiatry, people with high levels of neuropeptide Y in their cerebrospinal fluid had more measures of aggression and impulsivity as well as impulsive aggression. So it certainly makes sense that high levels of nY caused by hunger can lead people to become a bit hangry. 

You’re Low in Brainfood 

While many hormonal changes contribute to hanger, basic body functions do as well. After we eat, our bodies digest food into its basic parts: protein to amino acids, fats to fatty acids, and carbs to glucose. Glucose is our body’s primary unit of energy (followed by fatty acids or lipids). As our body digests glucose, it enters into the bloodstream to help feed our organs and tissues. After around 6 hours, your blood glucose levels become too low to provide adequate energy. While other organs can use different nutrients to continue to function, your brain critically depends on glucose. In fact, 25 percent of the energy you get from food is used for your brain alone. So when the sugar in your bloodstream goes down, so does your brainpower.  

Even Your Brain Gets All Hangry 

Low blood sugar can have a particularly large effect on high-level tasks and emotions that require the most amount of energy, like self-control and anger. When your brain lacks adequate fuel, the part of the brain responsible for curtailing angry impulses doesn’t have enough resources to exert self-control. For example: In a study published in Proceedings of the National Academy of Sciences, researchers found that married couples get increasingly angry and mean towards one another—via pin pricking a spousal voodoo doll and blasting opponents with loud noises—when their blood sugar was low. 

It’s not just married couples either. Researchers at Florida State University who reviewed studies on the subject were able to link glucose with being the primary source of self-control. They found depressed glucose levels were associated with increased irritability around others, over-the-top anger, and general anxiety, while restoring glucose levels through either giving participants a sugary snack or upping their levels of insulin—the hormone which helps your body store glucose—were able to sufficiently improve self-control. 

Your Levels of Stress Hormones Increase 

If your blood-glucose levels fall far enough, your brain will perceive it as a life-threatening situation. In turn, your brain instructs several organs in your body to synthesize and release hormones that increase the amount of glucose in your bloodstream. This effect, called the glucose counter-regulatory response, causes your body to increase production of hormones that can directly signal the conversion of stored glycogen into glucose, like the hormone glucagon, but also the stress hormones adrenaline (aka epinephrine aka the fight-or-flight hormone) and cortisol—known as “the belly fat hormone” for its ability to trigger hunger and pull lipids from the bloodstream and store them in our fat cells. 

These stress hormones are released in all sorts of stressful situations, not just during the stress of low blood glucose levels. And just as you might instinctively shout out in anger at someone when your stress hormones are heightened during a dangerous situation, the flood of adrenaline you get when you become hangry can promote a similar response. 

You Lack Hormone Building Blocks 

Even though your brain is attempting to use all of these hormones to alleviate your hunger, your body might not even have the proper building blocks to make these hormones. Dietary nutrients such as tyrosine, tryptophan, and choline provide the building blocks for certain mood-regulating neurotransmitters. The catch? Your body can only get these nutrients from food. You’re probably familiar with choline, a nutrient found in egg yolks which is required to synthesize acetylcholine, the neurotransmitter that plays important roles in arousal, attention, motivation, and muscle-activation. High tyrosine levels allow neurons to manufacture dopamine, which we’ve already covered, and tryptophan is the precursor for serotonin, a calming neurotransmitter whose low levels are associated with aggressive behavior. 

We’re Not Eating Properly In General 

Our bodies, like cars, need the proper fuel to survive and run efficiently. In this analogy, you probably guessed correctly that fuel is food, and in particular, the unit of energy is glucose. When we put the wrong types of fuels into our bodies, like highly processed foods such as refined sugars and carbs, we’re not giving our body the proper nutrients it needs to function properly. If you rely on pro-inflammatory foods like fast food and processed junk, your body is most likely depleted in antioxidants and phytonutrients from fruits and veggies that help our bodies rid themselves of toxic metabolites. 

The moment our digestion stops, our body goes through a period of “cleaning” where our tissues release toxic substances into circulation for removal. Without free-radical-fighting antioxidants to clear them out, your cells have to store these toxic products that build up in the body. A study in Nutrition Journal found that people who were on a low nutrient diet were more likely to feel hungry after a meal and were also more irritable when hungry, as opposed to those on a high-nutrient diet. The researchers speculated that our bodies can become addicted to these toxic metabolites, so when some people feel weak, headachy, tired, or mentally dull after a meal they might confuse it with hunger, but what they really could be experiencing is withdrawal symptoms. 

So What Can You Do About It? 

As you can see, there are several different pathways and mechanisms at play that might be contributing to your anger when you’re hungry. But lucky for you, the only thing you need to focus on is stuffing your face! While you may have a hankering for the fastest, easiest kind of fuel—like soda or chips—know that grabbing a smoothie or handful of nuts is just as easy. Junky, processed foods may satisfy you right away, but they’ll unavoidably lead to spikes in blood glucose levels that come crashing down—fast. Leaving you even hungrier. 

Best and Worst Foods for Stress

If your go-to answer to a hair-pulling day is spooning your way through an entire pint of Chunky Monkey, you could be making your mind-numbing stress worse. 

Although you tend to eat well and exercise often, are you finding that you still can’t seem to shake off the weight? Look to your stress triggers. A poor diet, busy life, and a demanding job can contribute to chronic stress levels, which can prevent you from losing weight—and may even add on the pounds. So what’s the connection between stress and your muffin top? 

Here’s the deal: Back when humans had to evade predators, we developed a fight-or-flight response to help alert our body to a danger. When we’re stressed—whether it’s because we’re being chased by a mammoth or a fast-approaching project deadline—our body releases a group of hormones called glucocorticoids, whose job is to replenish the energy supply lost during the stressful encounter by revving sugar cravings and increasing fat stores. That way, your body ensures it has enough energy in case another lion crosses your path. 

As a result, you get really hungry, really quickly. And you end up craving sweet and high-fat foods which both stimulate the brain to release pleasure hormones to reduce tension as well as provide a quick jolt of replenishing energy. The nail in the coffin? These high-calorie, high-fat foods not only contribute to overeating and subsequent weight gain, but they can even make your stress even worse. 

While adding certain foods to your plate may actually exacerbate difficult-to-manage emotions, other foods will help you pull through with ease—without sacrificing your waistline in the process. Read on to learn what science-backed, stress-relieving, natural foods you can use to nourish your body and banish those feelings of frustration and which ones you should keep far away. Stash some of them in your snack drawer alongside these high protein snacks so you can jump over emotional hurdles with ease and get back to life refocused, refueled, and less overwhelmed. 

First…The Worst 

Avoid these stress-triggering foods so you don’t exacerbate your nerves to the point of a mini meltdown. 

Ice Cream 

It might cool off your mouth, but delving into a pint of ice cream won’t cool off your mind. In fact, foods that are high in refined sugar only increase stress hormones, including cortisol. That’s because your body can’t use up all that refined sugar (unless you’re in the middle of or recovering from an intense sweat sesh), so your blood glucose levels plummet rapidly. Via the “glucose counter-regulatory response”, your brain perceives low blood-glucose levels as a life-threatening situation and secretes more cortisol to trigger hunger yet again, which in turn, causes you to continue to feel stressed. 

Coffee 

You might think that a focus-inducing coffee could help distract you from the stress of a looming project deadline, but not all cups are equal. While caffeine is known to be a mood-booster (and may lower your risk of depression) by stimulating dopamine activity, this chemical compound can also blunt the absorption of key mood-balancing nutrients like vitamin D and the B vitamins. What’s worse is when you add a few spoonfuls of sugar to your java, which can cause a post-sugar crash soon after you finish your mug, leaving you hungry, searching for sugar, and with more cortisol. 

Chinese Take-Out 

When your body switches into fight-or-flight mode during times of stress, one of the responses is to elevate your blood pressure. If you’re constantly shoveling high-sodium foods into your face, you may actually exacerbate your body’s stress response as well as worsen your body’s regulation of blood pressure, resulting in general high blood pressure or hypertension. Chinese food is one of the worst offenders of sodium-laden fare (think: teriyaki sauce and soy sauce). In fact, the gluten-free pad thai from P.F. Chang packs a whopping 5,000 mg of the stuff! Be weary of what you order on those late nights at the office when you’re grinding to finish a project due at 8 A.M. the next morning.  

Canned Soup 

Sure it’s convenient and fast—what we typically look for when it comes to satisfying those stress cravings—but avoid this vehicle of food at all costs. Bisphenol A (BPA) is an endocrine-disrupting, hormone-mimicking chemical used in most canned food liners and plastic containers which can throw off important mood-stabilizing neurotransmitters by significantly altering genes in the stress-mediating portion of the brain, according to research. (It can also skew your genes toward obesity.) One study out of the University of California–Berkeley even found that children exposed to BPA in early childhood were more likely to have anxiety issues. 

Pressed Juices 

Overturning your anxious mood with a healthy option is a good idea, but don’t grab a freshly pressed juice. Shocker, right? But hear us out. Unlike whole fruits, juices are devoid of slow-digesting fiber and loaded with both glucose and fructose. The result is a blood sugar spike from the glucose that triggers a rush of the stress hormone adrenaline, and the fructose can alter how the brain responds to stress on a genetic level, according to a recent study. As a general rule, avoid all juices—even those naturally sweetened with fruit.  

Tofu 

Soy is a triple threat when it comes to stress. For starters, because over 90 percent of soy products in America are GMO, most soy-based products you eat will be treated with glyphosate, an herbicide shown to cause nutrient deficiencies, especially in mood-stabilizing minerals. Add that to soy’s high levels of anti-nutrient phytic acid, which can’t be diminished by traditional soaking and sprouting methods—only through fermentation can these levels be decreased. Lastly, soy is also high in copper, a mineral linked to anxious behavior. If you must eat soy, stick to fermented varieties like tempeh and miso, which are easier to digest. 

Wheat Bran 

It may be touted by health experts for its impressive fiber content, but wheat bran gets a black mark in the anti-anxiety department for its high concentration of phytic acid. This anti-nutrient binds to important mood minerals like zinc and magnesium, limiting their absorption. Soaking and sprouting can help reduce levels of phytic acid, which is found primarily in whole grains and dried beans; so make the extra step a staple of your kitchen when prepping these foods. 

Red Wi 

Wine-ing down with alcohol may only wind you up more. While a glass of vino or whiskey on the rocks may feel like it initially helps to calm an anxious mind, research suggests the happy hour strategy may backfire long-term. A few drinks before bed can cause sleep problems, blood sugar swings, and dehydration—all things which can increase stress hormones even more. 

Diet Soda 

That pop! of the soda can might be enough to quell your stress levels, but stop there. Aspartame, an artificial sweetener that’s found in many diet sodas, has been found to block the production of the neurotransmitter serotonin. This can cause all manner of neuro maladies including headaches, insomnia, changes in mood—and yes, even stress. It’s not just aspartame, either; look out for NutraSweet and Equal as well to protect your mental well-being.  

And Now…The Best 

There are a number of healthy options that have been scientifically proven to alter brain chemistry and hormones to help your body deal with stress more easily. Reach for one of these picks when a stress-induced craving hits, and fit them into your diet in general to both improve your mood and waistline. 

Spinach 

If you’ve been holding your palms on your temples all too often, you might be coming up short on certain nutrients. Research suggests that folic acid deficiency can suppress the production of S-adenosylmethionine, a naturally occurring compound that helps produce serotonin and dopamine. Compounded with the fact that when you’re chronically stressed, your brain begins to produce excess stress hormones like adrenaline and cortisol, and fewer neurotransmitters associated with relaxation and happiness, like dopamine and serotonin, you’ve got a problem. Luckily, scientists believe that improving folic acid status can help reinstate happy hormone levels. To reap the benefits, whip up a three-cup spinach salad and you’ll reach nearly half of the daily recommended intake of folate for both men and women. For more sources of folate, try beans, chickpeas, lentils, asparagus, avocado, or broccoli. 

Olive Oil 

Counteract that stress-induced rise in blood pressure with an olive-oil drizzled salad. A report by UC Davis found that just two tablespoons a day could significantly decrease systolic blood pressure in as little as three weeks. A separate study found that people who ate olive oil daily enjoyed a bigger boost of the happy hormone serotonin than those eating other types of fat. Researchers speculate the benefits are from EVOO’s minimal processing, which leaves higher levels of health-promoting phenols. In case you didn’t know, phenolic content diminishes with time, and particularly when exposed to heat and light, so EVOO should be stored in a cool dark place and used within a couple months of opening a container—not left out on your counter.  

Oats 

When you’re stressed out, the all-important, mood-regulating neurotransmitter known as serotonin takes a hit. And when you find out that carbs play a role in helping the serotonin building blocks cross into your brain where they can be assembled into the feel-good hormone, you realize that your stress-induced carb craving makes sense. But the key to satisfying those cravings is reaching for slow-digesting, complex carbs like whole grains to promote stable blood sugar levels rather than the refined carbs that cause spikes and dips. Steel cut oats are closest to whole-grain status and also provide a source of tryptophan, the amino acid precursor to serotonin. Plus, the vitamin B6 found in oats is important to keep your brain focused and energized to keep you from feeling like shirking away to cool off from your rage with a nap. Get the most out of your meal by pairing your overnight oats with the mood-boosting nutrients found in nuts or eggs. 

Wild Salmon 

Regularly consuming fatty fish like salmon and tuna will help you boost your mood. These fish are loaded with omega-3s, a mood-boosting fatty acid that may make it easier for serotonin—a chemical that makes you feel happier—to pass through cell membranes and multiply. An added benefit? This fatty acid can help decrease inflammation, a common side effect of chronic stress. 

Strawberries 

These bright fruits are not only one of the top high fiber foods, they’re also packed with vitamin C (ounce-for-ounce even more than oranges), an antioxidant which has been proven to help people cope with stressful situations. According to one study, levels of cortisol (one of the hormones produced during stress) decreased rapidly in subjects given vitamin C supplement, and the blood pressure of the study participants returned to normal more quickly in the vitamin C group than in the control group. 

Rooibos Tea 

Sick of being crabby? Forget the happy hour cocktail and steep yourself a cup of rooibos tea instead. The red brew is rich in a powerful flavanoid called aspalathin. Researchers say this fat-fighting compound reduces levels of stress hormones (which trigger hunger and fat storage) and can even inhibit adipogenesis—the formation of new fat cells—by as much as 22 percent. Sounds like more than enough of a reason to sip a cup! 

Dark Chocolate 

Yes, really! But the key word is dark. Milk and white chocolate are full of sugar (which would only pull you down and make you frown) and contain fewer cocoa solids, the ingredient full of antioxidants which researchers have found can help stimulate the euphoria-inducing chemicals that real chocolate does, especially serotonin, working to buffer the effects of stress.  

Red Peppers 

We know polishing off a sleeve of cookies might feel like the best option after a rough day, but you’re better off crunching on a red pepper. That’s because red peppers boast the highest amount of vitamin C in the produce aisle—just one cup has over three times the recommended daily intake of the nutrient! Though you might know it as the immune vitamin, the antioxidant properties of vitamin C also fights off free radicals and lingering stress hormones. Snack on slices raw dipped in hummus or add the veggie to a stir-fry to reap the benefits. 

Nuts 

Switch those crunchy chips for nuts to curb your munchies and relieve stress. Most nuts (two standouts are pumpkin seeds and almonds) are high in magnesium—a vital nutrient for our body’s natural stress coping mechanism that the average American isn’t getting enough of. Common symptoms of a magnesium deficiency are an inability to manage stress and the physical ramifications of that like high blood pressure, insomnia, fatigue, or loss of appetite. What’s more, nuts are also rich in mood-boosting selenium; the amino-acid, serotonin-precursor tryptophan; and depression-relieving omega 3 fatty acids. 

Eggs 

Feeling a bit tense after a fall out with a friend? Take out your angst by cracking some vitamin-D-rich eggs and boost your mood in the process. (FYI, a three-egg omelet will serve up over a third of your daily recommended intake of the nutrient.) Exactly how the sunshine vitamin works to improve mood isn’t yet fully understood, but one theory is that the nutrient increases levels of feel-good hormones, serotonin and dopamine, in the brain. (Plus, eggs are full of tryptophan, an amino acid needed for serotonin production.) Another way these protein-rich foods pack a de-stressing punch? The slow-digesting protein and fat will stabilize blood sugar levels post stressful situation. Pair your eggs with a piece of whole-grain bread to increase levels of serotonin further as carbs are necessary to facilitate the entrance of tryptophan into the brain. 

Low-Fat Plain Yogurt 

Next time you’re pulling your hair out, grab a cup of plain yogurt. This breakfast staple serves up a hefty dose of lysine and arginine, two amino acids that a study published in the journal Biomedical Research found work together to decrease feelings of anxiety and stress hormone levels. For an added punch, grab a container that has “live active cultures,” which signifies the presence of probiotics. Studies have found that proper gut health plays a critical role in influencing emotions such as anxiety, depression, and stress through our “gut-brain axis.” In fact, a small study by UCLA researchers found an association between consumption of probiotic yogurt and reduction in stress hormone level elevation following an emotional task. 

Black Tea 

Switch your black cuppa joe for the tea variety to ease your mind. A double-blind, placebo-controlled study published in the journal Psychopharmacology found that those who drank black tea were better able to manage stress than their herbal-sipping counterparts. Not only did black tea drinkers have lower levels of cortisol, their bodies were also able to lower stress hormone levels back to normal and relax more quickly after a nail-biting situation than non-black tea drinkers. Researchers speculate that ingredients such as catechins, polyphenols, and flavonoids in tea leaves may be at play, as they have previously been found to affect neurotransmitters in the brain.  

Surprising Reasons Why You’re Gaining Weight

If your skinny jeans fit a couple of months ago—and you haven’t done anything differently—what gives? 

If your jeans fit just a couple of months ago, and you haven’t done anything differently, you’re probably wondering, “why am I gaining weight?” 

You’re not alone. Many people who eat healthy foods, stay loyal to their workout routine, and drink plenty of water may all experience sudden weight gain. It may seem like there’s no good reason, but experts tell us there are some common reasons why you’re suddenly gaining weight fast. 

While your exercise and diet efforts are still important for you to achieve your weight loss goals, there are a number of factors that can cause you to gain weight that often go unnoticed. 

We uncovered some of the top reasons why you’re gaining weight and asked experts how to overcome each, so you can get back to your ideal weight. 

You don’t weigh yourself. 

Of all the little white lies, the expression “what you don’t know can’t hurt you” is one of the worst, regarding weight loss. However, when we’re talking about weight gain, ignorance could be the very reason behind your ever-tightening waistband. “When you avoid the scale because you don’t want to know the number, that’s when you get into trouble,”Rather than hinder your progress, stepping on the scale actually helps you lose weight. According to a study published in the journal Obesity, frequent self-weighing is associated with greater weight loss, less weight regain, and better weight gain prevention. 

The solution: Weigh yourself at least once a week—if not two or three—to monitor your progress. “I recommend weighing in on Monday, Wednesday, and Friday,” says Palumbo. “If Monday is a bit higher than usual, all the better for getting back on track for the upcoming week. And Friday is good because if you’re a bit on the high side then, well, it’s all the more incentive to stay-the-course for the weekend and not go too crazy.” 

You stay up late and don’t get good sleep. 

You eat right and exercise but, sadly, nearly all of your efforts are negated if you’re staying up all night binge-watching Netflix. A study in the Current Opinion in Clinical Nutrition and Metabolic Care journal states that shorter amounts of sleep are associated with higher BMI levels and larger waistlines. The primary reason? “Lack of sleep can lead to increased levels of the hunger hormone ghrelin, and decreased levels of leptin, the satiety hormone,” says Nutritionists. “Research also shows that when we’re sleep-deprived, our brains respond more strongly to junk food and have less of an ability to practice portion control.” 

The solution: Rumsey assures us that after a week or two of adequate sleep—which she defines as seven to eight hours per evening—the surge of hunger and cravings should subside. 

Your job is stressful. 

We don’t mean to suggest that you blame others, but your demanding boss may be why you’re gaining weight for no reason. “Our body releases the hormone cortisol when our body is under stress. This causes triglycerides to be relocated to visceral fat cells, increasing storage of belly fat,” explains Rumsey. “Elevated cortisol levels also cause an increase in blood glucose, while suppressing the effects of insulin, leading to constant feelings of hunger and can lead to overeating. To make matters worse, all of that unused blood glucose is eventually stored as body fat.” 

The solution: Discuss your workload with your manager. Alternatively, come into the office early when no one is around to bug you. You can also try some techniques to relax and de-stress like meditation and yoga. 

You aren’t eating enough protein. 

Are you suffering from a protein deficiency? Consuming enough protein is important for two reasons: Since it digests more slowly than refined carbohydrates, it’s satiating and staves off overeating. It also helps maintain lean muscle mass. “If you aren’t consuming enough protein to keep your muscles and cells healthy, the body ends up breaking down muscle to access the nutrients it needs—and this spells trouble. Less muscle mass means a slower metabolism, which over time, can cause weight gain,” explains Nutritionists. 

The solution: To keep your metabolism going strong, stock your kitchen with lean proteins such as chicken breast, turkey, and organic tofu. 

You never indulge. 

“Why am I gaining weight if I’m sticking to my diet religiously?” you may ask. And we have the answer: you’re taking it a little too seriously. You don’t have to restrict yourself completely when you’re trying to lose weight—live a little! It’ll actually help you to reverse recent weight gain. Having a cheat day (or even cheat days) while dieting may actually help aid weight loss, according to an International Journal of Obesity study. Australian researchers found that when participants alternated between adhering to a strict diet for two weeks and following it with two cheat weeks lost more weight during the study than those who stuck to a strict diet the entire time. Bonus: The “cheater” group also gained back less weight after the study finished. 

The solution: To get back to a trimmer version of you, eat the real thing, but downsize your portion. If you love ice cream, for example, skip the fro-yo and have a small scoop of premium. 

You’re working out too much. 

If you’re working out but gaining weight, the problem may lie in the amount of time you’re spending exercising. There’s no denying that working out is an important weight loss factor, but oddly enough, thinking about your upcoming sweat sessions too often can make it more difficult to lose weight. An Obesity Reviews meta-analysis indicates that people tend to overestimate how many calories they burn when they work out—and will end up eating more on days they work out. A separate study supported this finding, showing that people tend to increase their food intake after exercise and end up eating more calories than they burn. 

The solution: To prevent sudden weight gain, avoid excessive noshing after exercising. Pick up pre-portioned pre-workout snacks tailored to your fitness routine. 

You suffered from an injury. 

“Musculoskeletal conditions that cause pain can lead to a decrease in physical activity, which can cause weight gain over time—especially if you are eating the same amount that you were eating when you were more active,” says Rumsey. 

The solution: People don’t often want to exercise when their joints are hurting, but exercise can ease some arthritis symptoms. “Low impact activities like walking or riding a stationary bike are easier on joints, as is swimming and water aerobics,” she says. “Working in some strength training exercises with light weights or therapeutic bands can help to improve joint stability and also help counteract weight gain.” 

You’re overeating healthy foods. 

Portion size is just as important as eating healthy. The reason: Many nutritious foods—like avocados, oatmeal, quinoa, dark chocolate, nuts, and nut butters—can lead to weight gain when eaten in excess because they’re calorically dense. 

The solution: Unless it’s a fruit or a vegetable, don’t make the assumption that the healthy food you’re eating is low in calories. Next time you’re whipping up a meal, remember these three portion control cues: 

  1. A helping of nut butter or shredded cheese should be no larger than a ping-pong ball 
  1. A true serving of rice and pasta is about the size of your fist 
  1. Lean meats should be about the size of a deck of cards. 

Sticking to the recommended serving size can help prevent sudden weight gain. 

You’re simply getting older. 

With each passing birthday after the big 3-0, we start to lose muscle mass. As a result, Biggest Loser dietitian Cheryl Forberg, RD, tells us our metabolism naturally slows. That has got to be the worst birthday present of all time! “When our metabolism slows down, we will gain weight, especially if we continue to eat the same amount of food as we did when we were younger.” 

The solution: To keep your lean, youthful figure, Forberg says staying active is a must: “A combination of cardio and weight-bearing exercise will help preserve lean body mass and muscle tissue, keeping the metabolism elevated.” 

You’re dehydrated. 

University of Birmingham study found that drinking two cups of water before each meal could significantly accelerate weight loss. So it should come as no surprise that not drinking enough H2O can have the opposite effect on your waistline. “Not only does water give us energy and help maintain body temperature, but it also helps us feel more full,” says Forberg. “Not drinking enough water can cause us to eat excess calories that could lead to weight gain. Plus, when you’re dehydrated, the body will conserve water for vital body functions, which can result in water retention and a higher number on the scale.” 

The solution: Sip water continuously throughout the day. And remember that water alone isn’t the only way to stay hydrated, there are many water-rich foods you can eat along with other water-rich drinks like coffee, tea, and smoothies. 

You’re relying too much on exercise without changing your diet. 

From building muscle mass to improving cardiovascular health, there are tons of obvious reasons to hit the gym. That said, exercise alone is unlikely to undo your ice cream, booze, and burger habit, says Rumsey. Plus, the type of exercise you do may also be making it hard to keep the pounds off. “Steady-state cardio, such as running at the same pace for three or four miles, can increase appetite,” warns Nutritionists. “Many people who do these types of workouts end up eating more than they would have if they hadn’t worked out.” 

The solution: Lay off the junk and switch up your workout. “More and more research is showing that high-intensity interval training type exercise is best to see improvements in muscle mass and cardiovascular function, without the associated increase in appetite. 

You aren’t paying attention to your sodium intake. 

A high-sodium diet can make you retain water and boat. And when you retain water in your gut, it can make it seem like you’ve experienced a sudden weight gain in your stomach—when it’s just water weight. As Nutritionists says, “sodium-related weight gain is easy come, easy go.” 

The solution: Up your water intake and cut back on the sodium. Cooking more at home with fresh herbs instead of salt should help your belly deflate in a day or so. Dining out? Scan nutrition info at home before you head out and pick a healthy restaurant dish with about 1,000 milligrams of sodium or less. 

You kept all the junk food in your house. 

“Whether it’s ice cream, cookies, chips or other items, just knowing that your trigger foods are in the kitchen or your office desk can derail your healthy eating program,” says Nutritionists. “This is especially true between 3 p.m. and bedtime when cravings tend the be the most difficult to ignore.” 

The solution: One of the best ways to overcome a passing craving is to keep the foods you know you can’t deny out of the house. Can’t imagine kicking your favorite cookies out of the house for good? Individually portion off the foods you tend to overeat. If you know each Ziploc bag of chips is 150 calories, you’ll be less likely to go back for a second serving. 

Your thyroid is to blame. 

The thyroid, a gland in the neck that sits above the Adam’s apple, regulates a wide range of bodily functions including metabolism. But sometimes, for a variety of reasons, your thyroid may become under-active and result in a condition called hypothyroidism. One of the many symptoms of the condition? You guessed it, weight gain. The worst part is that the condition often develops slowly, so many people don’t notice the symptoms of the disease until they’re full-blown, says The National Institute of Diabetes and Digestive and Kidney Diseases. It gets worse: If a thyroid issue is to blame for your weight gain, it doesn’t matter how diligently your dieting and working out; it will be near impossible to shed the pounds. 

The solution: Take a trip to the MD. “If you’ve suddenly put on weight for no apparent reason, I suggest you see a doctor so a medical professional can decide whether it is a thyroid issue or another cause. 

 

You’re depressed. 

“As many as 25 percent of people taking certain antidepressants report gaining ten pounds or more [after starting the medication],” says Rumsey. 

“Some medications may cause food cravings, especially for carbohydrates, and some find that their medication increases their appetite. The drugs may affect metabolism negatively as well.” And since depression is often accompanied by a disinterest in food, another pool of thought is that once antidepressants become effective, people regain their appetites and overeat. 

The solution: “Switching medications can often help since certain types are more apt to cause weight gain than others. However, if you change medications, it may not aid your depression as effectively. It can be a lot of trial and error. Consult your doctor before going on or off any medication. 

You’re taking medication. 

From beta-blockers to birth control pills, and everything in between, there’s a long, long list of medications that can cause your waistline to bulge. And if you think your Rx is to blame for your ever-expanding waistline, you’re not alone. “Weight issues are often a primary reason for non-compliance with treatment,” Palumbo tells us. “Some drugs stimulate the appetite or slow the body’s metabolism. Others cause fluid retention or enough drowsiness to reduce physical activity, which can trigger weight gain.” 

The solution: This is important, so listen up: “If you suspect your drug is causing weight gain, never stop taking it. Instead, make an appointment with your healthcare provider and ask if there might be an equally effective alternative that doesn’t affect your weight. Everyone reacts to medications differently, so trying something else may help,” says Palumbo. 

You eat too healthy. 

“When my clients feel like they aren’t able to enjoy something indulgent from time to time, it often leaves them with hard-to-ignore cravings. 

The solution: “For this reason, I allow my patients to eat 100 discretionary calories each day. It allows them to satisfy their cravings without falling off track.” Nine Peanut M&Ms, 12 gummy bears, and a single Reese’s Peanut Butter Cup all come in right around 100 calories. 

Reasons Your Belly Fat Isn’t Going Away

These everyday habits could be sabotaging your weight loss journey. 

When first you start dieting and exercising, the pounds seem to melt off. But, we all hit that stagnant point where the last few pounds of belly fat just don’t want to leave. Turns out, there could be a few factors contributing to that last layer of fat on without you even realizing it. Try kicking these 30 bad habits to the curb, and then check out things you must do for a flat belly to shrink your waistline for good. 

You Drink Diet Soda 

You’d expect diet soda, which has fewer calories and sugar than its regular counterpart, to be healthier for you. But, it’s actually one of the bad habits that will give you stubborn belly fat due to its dangerous side effects. First off, researchers at the University of Texas Health Science Center monitored 475 adults for 10 years and found that those who drank diet soda had a 70 percent increase in waist circumference compared with those who didn’t drink any soda, and participants who drank more than two diet sodas a day suffered a 500 percent waist expansion.  

You’re Eating Out Every Night 

Eating at restaurants and fast food joints every night is one of the reasons you have stubborn belly fat. These foods tend to have more fat and salt in comparison to lighter meals you can make at home. Instead of going to your local burger joint, try making a burger at home instead. Check out our homemade fast food recipes to make your favorite drive-thru meals with half of the fat and calories. 

You’re a Social Media Addict 

Staring at your phone for hours on end in your bed is definitely not doing any favors for your body. You’re wasting precious time that can be used to go outside and be active, and a study published by Pediatric Obesity found that students with access to one electronic device in their bedrooms were 1.47 times as likely to be overweight in comparison to those with no device in their bedroom. 

You Don’t Practice Mindful Eating 

Eating mindfully can do wonders to get rid of stubborn belly fat. Mindful eating is when you focus on every aspect of eating and putting a focus on the sensations brought by every bite of your food. We have a tendency to eat while we’re distracted by our phones or other devices, which causes us to overeat. According to Harvard Medical School practicing mindful eating can actually help slim your figure and has been used as a treatment tool for those with binge eating disorders. 

You Don’t Give Yourself Enough TLC 

Constantly reprimanding yourself about your diet and ripping yourself apart over one indulgence is only going to make things worse. A study in the Journal of Health Psychology has shown that people who suffer from depression are actually more at risk for obesity than those who do not. So, make sure you’re kind to yourself and cut yourself some slack. 

You’re Eating Too Much Protein 

Protein is a key macronutrient for losing weight, but too much can do more harm than good. In fact, a Spanish study found that over a six-year period, participants who ate a high-protein diet were 90 percent more likely to gain over 10 percent of their original body weight in comparison to those who ate less protein. So when it comes to how to lose stubborn belly fat, maybe cut back on the animal protein and eat more plants. 

You Haven’t Switched to Whole Grains 

Eating refined carbs that are found in white breads and baked goods spike your blood sugar and cause weight gain, so you’re better off switching to whole grains if you’re looking to get rid of stubborn belly fat. On top of having more flavor, whole grains have been proven to help regulate body weight, according to The Journal of Nutrition because of their high fiber content. Fiber helps regulate your digestive tract, and whole grains are packed with vitamins and minerals that will keep your body fit and running smoothly. 

You’re Eating Whey 

Whey has a tendency to cause bloat, especially if you’re lactose intolerant since it’s made from cow’s milk. To avoid this painfully annoying bloat, try going for plant-based protein powders and foods. Some brands have almost as much muscle-building and hunger-killing protein as whey but are better for sensitive tummies. 

You’re Not Putting Enough Vegetables on Your Plate 

Even if you are making healthier choices, you may not be eating as many veggies as you need to. “Make half your plate vegetables and/or salad,” Danielle Omar, RD, blogger at Food Confidence, told Eat This Not That! Vegetables are nutrient-dense and packed with fiber, which will fill you up without overloading on calories. 

You Never Let Yourself Indulge 

Restricting yourself of any indulgences can actually cause your whole diet to backfire. A study published in the journal Psychosomatic Medicine found that calorie-restricting diets can actually lead to long-term weight gain due to an increase in the stress hormone cortisol. This fat-storing hormone spikes due to the psychological stress from constantly saying “no” to the dessert you want so badly. 

You Aren’t Eating Enough 

Some dieters get so caught up in being thin that they heavily restrict the number of calories they eat, or even turn to going the whole day without eating. Going on these dangerously restrictive diets can actually slow down your metabolism and cause pounds to burn off slower, so remember to stay on the healthy track of a balanced diet and exercise. 

You Eat Three Large Meals a Day 

Contrary to popular belief, eating large quantities of food three times a day isn’t always the best choice for your waistline. The main problem with this way of eating is that while you still can lose weight when doing it right, it may not be the best move for your metabolism. A study published in the International Society of Sports Nutrition found that eating more frequent, smaller meals a day can help control hunger and lower cravings, which can lead to weight loss. To switch things up, try reducing the size of your meals and have some healthy snacks like nuts and fruit if you’re still hungry in between meals. 

You’re Eating Low-Fat or Fat-Free Dairy 

Although full-fat dairy has more calories (and obviously more fat) than its skim counterparts, it actually isn’t a worse choice for your weight-loss goals, according to the European Journal of Epidemiology. The journal analyzed 29 different studies and found that whole fat dairy products don’t have a significant difference to your health when compared to lower-fat dairy products. The researchers stated that overall, any dairy product has a “neutral” effect on our health. Full-fat dairy products may be the better choice since they fill you up for longer than skim or low-fat dairy, and help your body absorb more of the fat-soluble vitamins that many dairy products are fortified with. 

You Don’t Eat Nuts 

Nuts are a great addition to your diet. Dieters tend to stray from nuts because of their high fat content, but they actually contain good fats, omega-3 fatty acids, that can help you shed the pounds. A study conducted by the UCLA Center for Human Nutrition showed that having pistachios as a snack rather than pretzels or other carb-filled options can lower your BMI a point in just four weeks. They also helped lower cholesterol levels. 

You Sit Down for Most of the Day 

If you work an office job, you may not get as much activity during the day as you should. Try to find ways to move around in a sedentary setting. Take the stairs, walk to the nearest café instead of ordering takeout for lunch, and try biking to and from work instead of driving. Any activity during the day counts! 

You Have an Unhealthy Relationship With the Scale 

If you step on the scale multiple times a day, chances are that you’re going to drive yourself insane with trying to get that number lower; after all, your weight is naturally higher at certain points of the day (thanks to water weight) so that doesn’t necessarily reflect your weight-loss progress. But, ditch the scale completely and you’ll lose track of your progress. Researchers at Cornell University found that weighing yourself just once a day can help tip those numbers down without making you lose your sanity. 

You Don’t Get a Full Night’s Sleep 

Your sleep pattern has an influence on every aspect of your health, and your weight is no exception. Research conducted by Harvard University found that there is a major link between sleep and weight gain. One study the university noted found that women who slept less than seven hours a night were 15 percent more at risk for obesity than those who had a full night’s sleep. 

You’re Eating the Wrong Proteins 

All meats have protein in them, but some are fattier than others. Red meats, like beef and lamb, have a higher fat content than lean meats like turkey and chicken. In order to get your protein intake for the day without consuming excess amounts of fat, try sticking to leaner meats like poultry and fish. If you can’t combat your red meat cravings, try going for grass-fed beef, which has less fat and more good-for-you omega-3s than farm-raised beef. 

You Drink Juice 

All juices, even the 100 percent natural ones, have high amounts of sugar. One serving of apple juice can contain 24 grams of sugar, which is nearly half of the daily recommended sugar intake per the FDA. Juices also lack fiber, one of the key components to a whole fruit’s nutritional value. 

You Eat Salty Food 

Excess salt in your diet can do some major damage to your weight loss journey. A study conducted by Queen Mary University of London showed that every excess gram of salt you consume each day can increase your risk of obesity by 25 percent. So, lay off of the chips and fries and reach for some low-salt snack alternatives like hummus and veggies. 

You Don’t Have Enough Magnesium in Your Diet 

One of the most forgotten minerals in diets is magnesium. It’s an essential nutrient for weight loss since it regulates insulin function, which allows your body to convert glucose into energy. Magnesium can be found in dark leafy greens such as spinach and kale, as well as dark chocolate and pumpkin seeds.  

You Drink Too Much Beer 

It’s called a beer belly for a reason. A study published in the journal Current Obesity Reports showed that while light to moderate drinking did not affect weight significantly, heavy drinking can lead to obesity. Plus, heavy beers usually have more calories and empty carbs than red wine or clear liquor. So put that extra beer down and grab a glass of red wine (or better yet, sparkling water!) instead. 

You Never Do Yoga 

Yoga is not only a great form of exercise, but it also helps with stress and teaches you tactics for mindful eating. According to a study conducted by the Journal of the American Dietetic Association, people who practice yoga tend to be more mindful eaters in comparison to those who do other forms of exercise. 

Your Meals Aren’t Colorful 

If your dinner plate is only beige, chances are you haven’t put enough veggies on it. Vegetables are a crucial part of everyone’s diet, and a colorful medley of them on your plate will give you a different variety of vitamins and minerals you need in a balanced diet. 

Your Workouts Are Too Easy 

If you aren’t sweating, you’re not working out hard enough. Doing the same workout over and over again without making it more intense won’t give your body the push it needs to get stronger. Instead of your regular exercise class day in and day out, try switching it up and exploring another workout, such as a spin class, Zumba, CrossFit, or boot camp. 

You’re Getting Older 

This time, you actually can blame your age on your weight. Your metabolism begins to slow down as you get older, and according to researchers at the National Institute of Health, an overactive enzyme actually promotes weight gain in middle-aged people. This enzyme can actually lead to obesity and makes it harder for people within this age range to lose weight. The best way to combat this is to try and keep up with a healthy balance of diet and exercise. 

You’re Stressed Out 

Stress can also be a huge cause of weight gain, according to findings published in the journal Obesity Research. First off, when we’re stressed or depressed, many of us reach for our favorite comfort foods such as a tub of ice cream or bag of potato chips. We lose control of our dietary habits, which leads to overeating and consumption of excess calories that will be stored as fat. Another reason for stress-induced weight gain is because cortisol, a stress hormone, is secreted more when you’re stressed. This hormone prompts excess weight to be stored as belly fat and also leads to increased cravings for more salty and fatty foods. 

You Eat the Wrong Fats 

Avoiding foods like avocado or nuts because they’re high in fat is not necessarily a good thing. That’s because these foods are filled with healthy fats, like omega-3 and monounsaturated fatty acids, which help with weight regulation and heart health. This is much healthier than the saturated fats found in baked and fried foods, which is harmful to your heart as well as your waistline. 

You Don’t Balance Diet and Exercise 

Focusing on one over the other is not a reasonable compromise, and will only slow down the process of weight loss. Think about it: eating a slice of chocolate cake after a workout is only going to add those calories you burned off back into your body. And only eating salads without working out could lead to weight loss, but your muscles aren’t getting the necessary workout they need to be strong and toned; lean muscle burns more calories at rest than fat. Your body needs a balance of both diet and exercise, so make sure you’re incorporating the pair into your daily lifestyle. 

You’re Doing the Wrong Workout 

Contrary to popular belief, you can’t spot target fat loss. Your body more or less decides on its own where the fat is going to be shed from. But you can strengthen certain parts of your body. Both cardio and strength training can help you shed pounds, so it’s important to perform a combination of both. Torch calories with cardio like running or spinning and strengthen your abdominals with ab workouts like planks, crunches, and mountain climbers. Switch up your workout routine with some tummy-targeting exercises. 

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