We Asked 12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

Eid is here, which means that apart from the religious festivities, there is an abundance of good food waiting to be consumed. One special dish during the celebrations is the Eid ki biryani. This year, we decided to head inside the kitchen and get our cooking tips from the best people, moms. We asked 12 women to let us in on their secret to making a lip smacking biryani and, thankfully, they revealed all.

Whether you are planning on cooking it yourself or you are simply a fan of the tasty rice dish, here are the secret ingredients that make you lick your fingers in delight each time you indulge in a biryani feast.

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“I uses badi ilaichi (black cardamom) along with other garam masala which adds taste and a good fragrance.”

Shaista Tawfiq Suleman

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“Always have birishta handy (golden friend onion) to sprinkle inside the cooked biryani for that extra crunch.”

Munazza Hakim

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“After layering out the rice, add saffron that has been dissolved in milk and cover the vessel. This gives it a rich aroma.”

Tahera Merchant

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“I have a simple secret. I marinate the meat in ghee before I cook the biryani.”

Nelofer Mohibi Nizami

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“Adding extra biryani masala to the regular mix always helps develop a richer flavour to the dish. I use Shaan’s biryani masala to make it tastier.”

Tahera Jamali

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“Cooking the biryani in pure desi ghee instead of regular oil makes a whole lot of difference.”

Aasefa Hakim

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

Jaiphal and javitri (nutmeg and mace) enhances the flavours of the masala in biryani. ”

Zahabia Bakri Motorwala

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“I add dried plums and fennel for richer taste.”

Arva Huzaifa Gebla

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“Adding friend onions (birishta) is quite important for the taste. Also I include curd and some tomato purée to the masala mix.”

Salima Virani

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“Methi seeds along with sabut (whole) garam masala and one tablespoon of corn flour to make the masala more consistent.”

Farida Talib

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“Giving the biryani dum pukht (heating the food over low flame in a sealed container) is extremely important. Leave the biryani vessel on the coal, pour desi ghee over it, cover it and let the steam work its magic.”

Nadera Nizami

12 Moms For The Secret To Making The Tastiest Eid Ki Biryani

“I always use freshly made garam masala as that really bring out the flavor. Also badi elaichi (black cardamom) is a great way to add to the taste.”

Shehnaz Lakhani

Photo credits: Instagram / Getty Images

How to Make a Watermelon Keg

Follow our video’s easy, step-by-step instructions and learn how to transform a ripe watermelon into a summer party centerpiece that’s sure to spark some juicy conversation.

We’ll show you everything you need to know about tapping a DIY watermelon keg that dispenses refreshing and boozy watermelon punch.

 

Watermelon Keg

  1. Prep: 20 Mins | Total: 20 Mins
  2. Serves: about 8-12 cups depending on the size of your watermelon
  3. Difficulty: Easy

Ingredients

  • 1 Watermelon (medium to large)
  • ½ – 1 Cup Vodka (can substitute gin, tequila, or other clear spirit)
  • Granulated Sugar (Optional), to taste (start with 1 tablespoon of sugar and adjust to your taste)
  • 5-10 Leaves Fresh Mint (can substitute basil, or other fresh herbs)

Equipment

  • Fruit corer (or sharp knife)
  • Watermelon keg tapping kit (or replacement beverage dispenser spigot)

Directions

Cut a thin slice of rind off of the flatter end of the watermelon to create a flat, stable base. Be careful to only slice off the rind and not expose any of the watermelon flesh (this will help prevent leaks). Or, if you have a large stable bowl that can hold the watermelon upright, you can skip this step and leave the watermelon intact.

Slice off the opposite end about ¼ of the way down the watermelon to expose the fruit. (Save this piece; it will later serve as the lid.) Scoop out the inside of the watermelon with an ice cream scoop or other large spoon, and set the flesh aside.

Use a corer to create a small opening, about ¼ of the way up from the bottom end of the watermelon, and attach a keg tapping kit to the watermelon shell. Set the watermelon keg aside.

Using a blender, puree the watermelon flesh with the vodka, mint, and sugar until it’s completely liquid. If needed, strain the watermelon mixture to remove the seeds. Pour the mixture back into the watermelon and place the lid back on. If desired, use toothpicks or skewers to secure the lid to the watermelon.

Chef Tips

The quantities used in this recipe are for a medium-sized watermelon. Start with ½ cup of vodka when blending, taste, and add more if desired. If the watermelon is naturally sweet, you may not need additional sugar.
For faster, smoother pouring, leave the lid slightly ajar or use the corer to cut a vent hole in the lid.
Wondering where to get the spigot? You can actually easily order a whole watermelon keg tapping kit online that comes with everything you need. But if you already have a beverage dispensing jar, you can also just unscrew the spigot and use it for your watermelon keg, then screw it back on when you’re done. Or look for a replacement spigot at your local home supplies store.

Spark some juicy conversation with this summer party centerpiece! Our video makes it easy to tap a DIY watermelon keg filled with boozy watermelon punch.

Once you’ve got the supplies, turning your watermelon into a keg is actually super simple — if you’ve ever carved a jack-o-lantern, you can make a watermelon keg. We mixed the juicy chunks of fresh watermelon with vodka, fresh mint, and a little bit of sugar to make a delicious watermelon punch, but you could fill yours with a family-friendly watermelon lemonade or any other drink.

Spark some juicy conversation with this summer party centerpiece! Our video makes it easy to tap a DIY watermelon keg filled with boozy watermelon punch.

Whether you bring out the drunken watermelon at a pool party, backyard cookout, or tailgating party, everyone will definitely enjoy the fruits of your labor.

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Source: Tip Hero

10 Foods To Stay Away From Once You Cross 30

As we age, staying healthy becomes our priority. Staying away from 10 toxic foods like fruit juice, margarine, vegetable oils, artificial sweeteners, sugary cereals, white bread, soda, conventional dairy, microwaved popcorn, and flavored yogurt will ensure good health.

As we age, most people naturally become more health conscious. Often, when I ask people what they eat on a daily basis, they’re eating foods they think are healthy, but actually aren’t! Regardless of how it is labeled, be sure to stay away from these 10 foods, especially after you cross 30.

Stay Away From These 10 Foods

1. Fruit Juice

Even 100% fruit juice, is not healthy. This is because fruit juice is literally sugar from the fruits, with none of the fiber or beneficial nutrients you’d get from eating a whole piece of fruit. That leads to an 8oz glass having over 30g sugar in some cases – equivalent to a large candy bar!

2. Margarine

You might think that margarine is good because it’s been marketed as having no cholesterol and low in fat. But butter alternatives like margarine are often made with partially-hydrogenated oils, one of the most common trans-fats. Trans-fats have been linked to heart disease, inflammation, and could accelerate the skin’s aging process!

3. Vegetable Oils

Just like margarine, vegetable oils are not healthy. They are usually genetically modified, are partially hydrogenated and have been linked to high cholesterol, heart disease, among other issues!

4. Artificial Sweeteners

Just because artificial sweeteners don’t raise your blood sugar (because they aren’t actually sugar), they can cause a host of other issues including disrupting your gut and messing with your metabolism!

5. Sugary Cereals

Cereals that remind us of our childhood are fun to eat once in a while, but as a general rule, it should be avoided. Any cereal with more than 5g sugar per serving is basically like having dessert for breakfast!

6. White Bread And Bagels

This is specifically about white, refined grains, which essentially act like sugar in your body when you eat them. Unless you’re choosing sprouted wheat bread or sprouted wheat bagels, you don’t want to be eating regular white bread or bagels anymore.

7. Soda

As you age, soda should be the last thing you drink. They are the primary source of added sugar in the American diet, and are basically liquid chemicals (between the synthetic dyes and preservatives added).

8. Conventional Dairy

Conventional dairy is bad because cows on non-organic farms are fed GMO feed, and are given hormones to boost milk production, and antibiotics to ensure that they don’t get sick while being kept in bad conditions. These toxins could end up in the dairy produced by these cows, so it’s best to avoid conventional dairy.

9. Microwaved Popcorn

Non-organic, GMO corn microwaved popcorn is filled with carcinogens, and the bags they come in are coated with PFOAs – a chemical that is linked to cancer. Additionally most microwaved popcorn contains harmful trans fats, which contributes to heart disease. Next time you want popcorn, just pop your own!

10. Flavored Yogurt

Cutting back on sugar is a no-brainer as we age. But cutting back on products that have hidden sugar is equally important! While yogurt sounds healthy, flavored yogurt (even fruit flavors like blueberry, strawberry, peach) have as much sugar as a can of coke or a candy bar. Instead, buy plain, unsweetened yogurt and add fresh fruit to it!

17 Foods You Can Eat at Any Time and in Any Quantity

It’s so hard to resist cravings for tasty food when you’re on a strict diet. Let’s be honest! You feel hungry all the time, and when you open the fridge door, it’s almost impossible to fight the temptation to grab something delicious. However, there are products you can eat during the day without risk of gaining weight as they contain a minimum amount of calories.

We at Creative Idea 365 decided to figure out which foods you can eat without restrictions.

Celery

Approximately 95% of celery is water. This super healthy product contains 30% of your daily requirement of vitamin K. It’s best to eat celery when it’s fresh as it loses most of its useful properties within five days of cutting.

Arugula

There are only 10 kcal in 2 cups of arugula. It helps you get slimmer without damaging your health. You can combine arugula with white cheese and season it with olive oil.

Egg whites

You can eat egg whites in vast quantities. It’s even useful for those who follow a strict diet. Mix the whites with a few tomatoes and get the healthiest omelet ever! However, if you care about your figure it’s better not to fry it in oil.

Salad

Salad is packed with vitamins A and C as well as folic acid and iron. It’s practically devoid of calories, so its consumption in large quantities won’t cause any weight gain.

Cucumbers

Cucumbers contain almost the same amount of water as celeryFresh crunchy cucumbers have significant health benefits. The skin of a cucumber contains most of its nutritional value, particularly beta-carotene, which is good for your eyes. So it’s better not to peel them.

Cauliflower

Cauliflower is an excellent source of vitamins C and K. It’s most nutritious when eaten raw.

Tomatoes

Tomatoes are full of lycopene, vitamins A, C, and B2, folic acid, fiber, chromium, and potassium. They are practically devoid of calories and provide us with various nutrients vital for our health.

Broccoli

Broccoli is the favorite food of those who’re losing weight. Apart from vitamins A, C, E, and K, it contains approximately 20% of your daily fiber requirement.

Popcorn

One cup of air-popped popcorn will never affect your body. This “movie” snack mostly consists of air, and you can enjoy eating it without fear of gaining extra weight.

Kale

Kale, like any other edible seaweed, contains a large amount of iodine and it’s almost devoid of calories. But it doesn’t mean you should rush to make sushi with seaweed. Remember that rice has a high glycemic index, and such products don’t contribute to rapid weight loss.

Sugar snap peas

Sugar snap peas are very low in calories: a cup of peas contains around 35 kcal. They’re quite rich both in fiber and protein.

Grapefruit

Grapefruits help to stabilize blood sugar levels.They’re full of vitamin C, and, due to their low caloric value, they can help you reduce those extra inches around your waist.

Melon

Melon will satisfy your sweet tooth without blowing your diet. It contains over half the recommended daily value of vitamins A and C.

Strawberries

Another indispensable product for all those losing weight. Strawberries are rich in potassium and fiber and have an anti-inflammatory effect.

Blackberries

Blackberries are full of antioxidants and vitamin C. Plus, they have an amazing taste. They’re safe even for those who have been on a diet for a long time. The caloric content of the product is relatively low.

Oranges

Oranges are one of the most delicious fruits. They are best known for their vitamin C content. By the way, the white stuff under the orange skin, the pith, contains a lot of fiber, which helps to lower cholesterol. So it’s better not to take pith off the orange.

Blueberries

Blueberries have more antioxidants than any other fruit. Therefore, a cup of blueberries will help you balance your diet. This food is light in calories, so you don’t have to worry about the risk of gaining weight.

Preview photo credit depositphotos
Based on materials from Business InsiderInsiderIndependet

17 Foods You Can Eat at Any Time and in Any Quantity

It’s so hard to resist cravings for tasty food when you’re on a strict diet. Let’s be honest! You feel hungry all the time, and when you open the fridge door, it’s almost impossible to fight the temptation to grab something delicious. However, there are products you can eat during the day without risk of gaining weight as they contain a minimum amount of calories.

We at Creative Idea 365 decided to figure out which foods you can eat without restrictions.

Celery

Approximately 95% of celery is water. This super healthy product contains 30% of your daily requirement of vitamin K. It’s best to eat celery when it’s fresh as it loses most of its useful properties within five days of cutting.

Arugula

There are only 10 kcal in 2 cups of arugula. It helps you get slimmer without damaging your health. You can combine arugula with white cheese and season it with olive oil.

Egg whites

You can eat egg whites in vast quantities. It’s even useful for those who follow a strict diet. Mix the whites with a few tomatoes and get the healthiest omelet ever! However, if you care about your figure it’s better not to fry it in oil.

Salad

Salad is packed with vitamins A and C as well as folic acid and iron. It’s practically devoid of calories, so its consumption in large quantities won’t cause any weight gain.

Cucumbers

Cucumbers contain almost the same amount of water as celeryFresh crunchy cucumbers have significant health benefits. The skin of a cucumber contains most of its nutritional value, particularly beta-carotene, which is good for your eyes. So it’s better not to peel them.

Cauliflower

Cauliflower is an excellent source of vitamins C and K. It’s most nutritious when eaten raw.

Tomatoes

Tomatoes are full of lycopene, vitamins A, C, and B2, folic acid, fiber, chromium, and potassium. They are practically devoid of calories and provide us with various nutrients vital for our health.

Broccoli

Broccoli is the favorite food of those who’re losing weight. Apart from vitamins A, C, E, and K, it contains approximately 20% of your daily fiber requirement.

Popcorn

One cup of air-popped popcorn will never affect your body. This “movie” snack mostly consists of air, and you can enjoy eating it without fear of gaining extra weight.

Kale

Kale, like any other edible seaweed, contains a large amount of iodine and it’s almost devoid of calories. But it doesn’t mean you should rush to make sushi with seaweed. Remember that rice has a high glycemic index, and such products don’t contribute to rapid weight loss.

Sugar snap peas

Sugar snap peas are very low in calories: a cup of peas contains around 35 kcal. They’re quite rich both in fiber and protein.

Grapefruit

Grapefruits help to stabilize blood sugar levels.They’re full of vitamin C, and, due to their low caloric value, they can help you reduce those extra inches around your waist.

Melon

Melon will satisfy your sweet tooth without blowing your diet. It contains over half the recommended daily value of vitamins A and C.

Strawberries

Another indispensable product for all those losing weight. Strawberries are rich in potassium and fiber and have an anti-inflammatory effect.

Blackberries

Blackberries are full of antioxidants and vitamin C. Plus, they have an amazing taste. They’re safe even for those who have been on a diet for a long time. The caloric content of the product is relatively low.

Oranges

Oranges are one of the most delicious fruits. They are best known for their vitamin C content. By the way, the white stuff under the orange skin, the pith, contains a lot of fiber, which helps to lower cholesterol. So it’s better not to take pith off the orange.

Blueberries

Blueberries have more antioxidants than any other fruit. Therefore, a cup of blueberries will help you balance your diet. This food is light in calories, so you don’t have to worry about the risk of gaining weight.

Preview photo credit depositphotos
Based on materials from Business InsiderInsiderIndependet

Popsicles Made From 100 Different Polluted Water Sources Grab World’s Attention

These popsicles might look like the sort of thing you’d expect to find being served from a quirky organic artisanal food truck, but one bite could leave you very ill indeed, because they’re actually made from sewage found in the polluted waters of Taiwan.

They were made by three design students for the Polluted Water Popsicles project, which aims to raise awareness about rising water pollution due to rapid economic growth and urbanization. Water was taken from 100 different water sources in Taiwan and turned into frozen toxic popsicles before Hung I-chen, Guo Yi-hui, and Cheng Yu-ti from the National Taiwan University of Arts recreated them using transparent polyester resin. They even made wrappers for them that represented the different regions from which the polluted water samples were taken. While the trash in the water was varied, about 90 percent of it was plastic, and the popsicles contain everything from bottle caps and plastic bags to bottles and chopstick wrappers. It’s a simple yet effective way of getting us to think about water pollution from a totally different perspective. Popsicle anyone?

More info: Polluted Water Popsicles Project

 

 

6 Steps To A Healthy Relationship With Food

Food is a basic part of life, we can’t live without it! But when we’re surrounded by so many different influences, it is easy to develop unhealthy eating habits. This can be caused by lack of guidance, the media, or your environment. Luckily, you can improve your relationship with food by following these six steps.

6 Steps To A Healthy Relationship With Food

1. Mix It Up

Mix It Up

Keep things interesting by adding a variety of foods to your plate. It’s the best way to avoid boredom while eating a balanced diet.1 Focus on a combination of veggies, protein, and healthy carbohydrates like brown rice. The variety will make eating more enjoyable.

2. Make Meat As Secondary Part

Make Meat As Secondary Part

Treating meat as the secondary part of your dish will help you keep portions healthy. After all, experts recommended making half your plate vegetables.2 Making meat second will help you focus on doing just that. Try to choose nutritious options like lean chicken, turkey, and fish.3

3. Have Fun With It

Have Fun With It

The secret to loving fruits and vegetables is to create ways to enjoy them. Try your hand at fruit smoothies or ice pops. You can also make things like banana ice cream, mini quiche cups, and veggie fries.

4. Don’t Eat Your Feelings

Don't Eat Your Feelings

Emotional eating can destroy your relationship with food. It becomes a pacifier for unrelated problems, leading the way for less nutritious eating.4 Instead, try to avoid fixing your feelings with food. Focus on healthier ways of stress relief, such as yoga or spending time with friends.

5. Remove Distractions

Remove Distractions

Eating a meal is a special thing. But doing it in front of a computer, television, or smartphone can take that away. Distracted eating is also linked to eating more and an increased risk for weight gain.5 So turn off all those screens and enjoy your food!

6. Eat Until 80% Full

Eat Until 80% Full

Hara Hachi bu is the practice of eating until you are 80 percent full. This prevents overeating and that infamous “food baby” feeling. It also means that in 20 minutes, you will probably feel totally full. Your best bet is to eat until you are no longer hungry – and save leftovers for later!

Don’t try to do all of these steps all at once. Be patient with yourself. Adapt them one by one, giving you time to approach food in a healthy way.

5 Everyday Habits That Give Away Everything About Us

Scientists researching human behavior say there’s a direct connection between a person’s character and their habitual actions.

Creative Idea 365 found 5 examples of how everyday routines can tell others lots of things about us.

Food habits

Our perception of life is expressed through our eating habits. So if you:

  • eat slowly and thoughtfully, you’re able to appreciate life and are used to keeping everything under control.
  • eat quickly, you’re purposeful, impatient, ambitious, and open to everything new.
  • like trying new dishes, you love risk and adventures.
  • are fastidious with what you eat, you are nervous and prone to anxiety.
  • mix your food, you’re responsible but often mess up your priorities. You’re also able to multitask.
  • divide foods on your plate and eat each part separately, you’re used to thoroughly planning your life and have difficulty adapting to new circumstances.

A cup

There is an opinion that a person’s character is uncovered by how they hold a cup. Therefore, if you:

  • look into the cup, you’re thoughtful and determined.
  • look over the edge of the cup, you’re trusting, carefree, and used to relying on others’ opinions.

Bathing

Your choice between a bath and a shower, as well as your behavior while taking it, may speak volumes. If you:

  • love to take a lengthy bath, you’re hard to throw off balance. You’re calm and reserved and also quite easygoing.
  • combine showering with brushing your teeth, you’re good at multitasking yet impatient. You’re also good at winning over your rivals.
  • sing in the shower, you’re confident, sociable, and have a lot of friends.
  • take a shower quickly, you’re caring and put others’ interests above your own.
  • use a sponge every time, you’re thorough and reliable even in trivial situations.
  • take a very cold shower, you’re easily agitated and like to prove your point.
  • like to daydream when showering, your artistic sense is well developed, as is your sense of humor.

Rest

The way a person likes to spend their free time speaks of their ability to communicate. If you prefer:

  • reading books, you’re compassionate and understanding.
  • watching TV or playing video games, you find it difficult to accept opinions different from yours.

Toilet paper

According to recent studies, your character is expressed even in the way you hang the toilet paper roll. If you:

  • roll over, you’re dominant in your relationships and have developed leadership qualities.
  • roll under, you prefer being led in a relationship.

Preview photo credit elya/ wikimedia.commons

9 Kinds of Fish You Shouldn’t Eat

We all know that fish is both delicious and healthy. However, there are certain fish that will do you more harm than good.

We at Creative idea 365 would like to tell you about 9 types of fish you should eat rarely or not at all. Take care!

Catfish can grow to considerable size. To accelerate their growth, many fish farmers feed them hormones, especially those fish imported from Asian countries. Free-grown catfish are much less dangerous and more nutritionally valuable.

Mackerel contains mercury, which is not cleared from but accumulated in the human body, causing various diseases. The Atlantic mackerel is the least dangerous in this regard, and you can eat it as much as you like.

Tuna contains lots of mercury, especially blackfin and bluefin tuna. Additionally, there’s precious little free-grown tuna in the stores because it’s nearly extinct. All the fish comes from farms where it’s fed with antibiotics and hormones.

There aren’t many healthy fatty acids in tilapia, yet the concentrations of harmful fats in it are almost as high as in lard. Excess consumption of this fish leads to an increase in cholesterol levels and makes the body more sensitive to allergens.

Eels have lots of fat, and thus easily absorb industrial and farm waste in the water. American species have the highest level of such intoxication. European eels are also known for being contaminated with large amounts of mercury.

Most of the pangasius we see in our stores is brought from Vietnam, namely from the Mekong River that is considered one of the most contaminated water bodies in the world. Moreover, pangasius fillet contains an elevated level of nitrofurazone and polyphosphates (carcinogens).

This fish is the leader in mercury contamination, and it’s often caught in breach of the rules, increasing the risk of food poisoning.

Sea bass contains an ample amount of mercury. Sometimes, especially when it’s served as fillet, instead of sea bass you get pangasius or some other cheaper fish.

This fish, more commonly known as oilfish, contains gempylotoxin — a waxy substance that is not metabolized at all. The toxin doesn’t do much harm, but it can cause indigestion. To reduce the levels of gempylotoxin, the fish should be fried or grilled.

Fresh fish always has shiny scales and clear eyes. Take a fish in your hands and look — a spoiled fish will have its tail lowered weakly. Dry fins and gray gills instead of bright red ones also point to staleness.

When buying live fish from a tank, make sure the water is clear. Choose fish that aren’t near the surface but closer to the bottom.

If you like fishing and then cooking the catch, check the water for mercury. It’s simple to do when you have a mercury analyzer.

When buying salmon, choose chunks with white threads in them: if a chunk is completely red, it’s probably been dyed. Also, don’t take fish that has bright spots on its skin: it was caught during the spawning season, and its meat is bland.

Preview photo credit depositphotos
Illustrated by Anna Syrovatkina for BrightSide.me
Based on materials from draxehealthlivestrong

9 Food Products We Refuse Ourselves But Really Shouldn’t

Sometimes, we refuse ourselves too much when chasing the perfect figure and health. However, doctors encourage us not to do this as not all food we think of as harmful is actually so.

We at Creative Idea 365 did a little research and compiled a list of 9 foods that can be quite good for you if consumed in moderation.

French fries

Dieticians long ago added this delicious treat to the list of harmful foods. Yet, as time has shown, nothing bad will happen if you eat them in small helpings. Apart from that, potatoes contain iodine, vitamin B, phosphorus, a little vitamin C and folic acid, improve digestion, and strengthen immunity.

Ice cream

Yep, ice cream can be good both for your health and your figure. The calcium contained in milk helps burn fat, and it’s especially good for pregnant women and breastfeeding moms. Milk ice cream also contains lots of vitamins and minerals.

To avoid consuming really harmful dyes and food additives, physicians strongly recommend eating pure milk ice cream or even homemade ones.

Popcorn

Good news for avid movie-goers: popcorn normalizes blood sugar and helps eliminate insulin, and it’s also rich in antioxidants.

Chocolate

The skin issues allegedly caused by chocolate are just a rumor. Real chocolate contains polyphenols that improve blood circulation and keep our skin tight and smooth. In addition, chocolate invigorates: one bar can replace a cup of coffee.

Mayonnaise

Many doctors now recommend having a salad with mayo 2-3 times a week because of the vegetable oils contained in it: they help prevent cardiac diseases. Also, vitamins E and F neutralize the negative effects of the environment and improve metabolism.

However, this only concerns the mayo you make at home — store-bought mayo won’t do you any good.

Beer

Beer beats everything when it comes to useful acids. Citric acid prevents kidney stones; vitamin C and folic acid strengthen immunity. That’s why many physicians advise drinking beer once a week — just remember the rule of moderation.

Pasta

Pasta contains starch, vitamin B, and antioxidants that slow down cell aging.

Sugar

No, it’s not a “sweet death.” Scientists have long since proved that humans can’t live without sugar, and a lack of it may lead to brain issues like sclerotic changes. Apart from that, sugar is a substance that regulates liver activity.

Strong alcohol

Taken in small doses, strong alcoholic beverages such as cognac can be not just harmless but even very useful. They alleviate headaches, improve digestion, and decrease cholesterol levels. Alcohol can also be a good treatment for common colds, and just a single shot can relieve stress.

Preview photo credit pixabay.comdepositphotos.com

7 Foods You Need To Consume To Make Your Hair Grow Longer And Faster

Long luscious hair is what every woman dreams of and well nowadays men too!! Even men hate growing bald or losing their bushy locks so obviously this applies to us men too. There are several commercial items available to promote long hair but what if you are looking for a more natural way to ensure your hair grows even longer with better bounce and shine. Well!! There’s nothing better than a diet that gives you the vitamins necessary for hair growth. So here are 7 foods to grow your hair longer, stronger and healthier.

1.Salmon

Salmon contains omega 3 fatty acids that besides being great for health also strengthens hair follicles and stimulate hair growth. Research has proved that omega 3’s reduce the telogen phase (resting or non growth rate) of hair follicles for 6 months. Salmon also contains B12 and iron both essential for long hair.

Salmon contains omega 3 fatty acids

2.Oysters

Oysters are rich in zinc which helps hair grow long and shiny. One oyster weighing 1 ounce will contain 8-9 mg of zinc. The WH Foods daily recommendation is 11 mg so 1.5 oz of oysters should do the trick. Other foods rich in zinc are meat, wheat bran, pumpkin seeds and sesame seeds.

Oysters are rich in zinc

3.Chicken

Chicken especially the breast portion is rich in animal protein. Protein provides the body with amino acids required for the production of keratin. Instead of relying on red meat bad for cardiovascular health, chicken breast is a healthy alternative. Keratin makes up 80% of the shaft of the hair and low protein can reduce the rate of hair growth. Other rich sources of healthy protein are turkey and fish.

Chicken is rich in animal protein

4.Eggs

Eggs are one of the best foods to grow your hair longer. Besides containing an abundance of healthy ingredients for general health, eggs both raw and coked are great for regular maintenance of hair to prevent hair loss. Incorporated into your diet, eggs will give you leucine an amino acid that promotes cell division which is exactly what your hair needs. And!! Besides this leucine is excellent for stronger muscles and muscle recovery too. Eggs are best eaten boiled.

Eggs best food for healthy hair

5.Almonds

Almonds are rich in vitamin E the antioxidant vital for health of skin and hair. Vitamin E activates hair growth and even promotes long healthy hair. 30g of almonds will give you 70% of your daily requirement of vitamin E. Moreover, almonds also contain biotin, fatty acids and B vitamins. Moreover massaging your hair and scalp with almond oil every night will also make your hair grow long and healthy.

Almonds are rich in vitamin E

6.Puampkin seeds

As mentioned earlier, pumpkin seeds are a rich source of Vitamin B1, B2, B3 and B4 all of which contribute to hair growth. Vitamins B5 and B6 present in pumpkin seeds also contribute to a healthy scalp. For hair loss you can try pumpkin oil in your diet which has been proven by studies to reduce the condition.

Puampkin seed

7.Lentils

Lentils as one of the foods to grow your hair longer are rich in iron which is among the most important element for hair growth. A bowl of lentil soup will provide you 50% of your recommended daily intake of iron. Zinc and choline present in lentils also regulated blood supply to the scalp for hair growth.

In addition to the above, studies recommend that you get adequate sunlight because vitamin D derived from sunlight plays an important role in preventing alopecia areata a type of hair loss. Brush your hair as if it were strands of gold and apply a coconut oil massage to your scalp and hair which is an excellent remedy to grow your hair longer.

Lentils helps grow hair

A Miracle Drink For Losing Weight: Recipe From a Russian Herbalists That Melts The Pounds and Inches Off Your Waist Incredibly Fast

Diet

This Russian herbalist’s recipe is one of the most effective recipes for losing weight. According to this Russian herbalist this recipe can help women lose 10 centimeters off their waist in only 3 weeks.

 

The recipe is really simple and consists of natural ingredients that can be purchased in any store.

The secret ingredient of the ointment is horseradish. The herbalist claims that horseradish is an essential addition to greasy foods, as it helps in fast digestion. Moreover, horseradish induces the production of good bacteria in the intestines. Horseradish helps in losing weight, cleanses the body and boosts the metabolism. It is rich in vitamin B1, B6, B12 and C, magnesium, calcium and phosphorus.

Ingredients for the ointment:

• 1 horseradish
• 3 teaspoons of honey
• 3 lemons

Preparation:

Chop the horseradish and blend it. Wash the lemons, chop them and remove the seeds. Add the lemons and the honey in the blender, and blend until the ingredients mix well. Store the mixture in a glass jar in the fridge. Take 1 teaspoon of the remedy 2 times a day together with your meals. After 3 weeks, the results will be incredible.

What Children Around the World Eat for Lunch at School

Every country has its own standards for school meals. Some schools offer convenience food and snacks for lunch, and some cook set meals for students. The most popular meals are potatoes, rice, and a cabbage salad. There is also milk instead of fruit juice in most of the schools. Think About Network found out what school lunches around the world look like.

Iran

According to law, all children up to 14 years of age can have a cup of milk, pistachios, fresh fruit, and biscuits for lunch at school. But mothers usually prepare a lunchbox for their children: it includes rice, tomatoes, and a lamb kebab.

South Korea

The system of planning school meals in South Korea is one of the best in the world. The two biggest sections of the tray are usually for soup and rice. Smaller sections are for salads, seafood, veggies, and fruit. Thin children are given fish oil in a measuring spoon. Popular dishes: kimchi, sesame leaves stuffed with rice and covered with honey sauce, pumpkin potato soup, pancakes with green onions, pepper and octopus, and a cucumber and carrot salad.

Japan

Japanese school lunches are almost the same as the South Korean ones: hot soup, rice, poultry or fish, a salad, and milk. Students are not allowed to bring their own food to school until they reach high school. There are no vending machines in the canteens, and students don’t eat in the canteens. They put on white coats and take their lunches to their classrooms, serve at the desks, and eat there.

UK

Fried potatoes, carrots, rice porridge, a salad, fruit, and a Belgian waffle with chocolate. Many schools are limited by budget, and, therefore, students are offered fast food very often. Children love it. And it’s cheap.

USA

This is how school lunch in Utah looks. Peaches, corn, chicken, and soup. Dishes are quite different in American schools. Most of the time it’s fast food and convenience food that children really like: nuggets, French fries, pizza. Parents also give children a lunchbox to take to school.

Turkey

This is a lunch that was prepared at home for the student. Rye bread, walnuts, grapes, apple, pomegranate, and kefir. It’s food that helps to increase brainpower.

Thailand

On today’s menu, there is pork in sweet and sour sauce, rice, and a pudding wrapped in banana leaves.

France

This is a lunch served in a school in the west of France. Fish, spinach, potatoes, cheese, and bread. It’s considered to be the main meal of the day. The lunch break is one to two hours long. Students are also allowed to go home for lunch during this break.

Finland

Finland takes planning school meals very seriously. Every student is offered snacks during the morning and evening classes, as well as lunch. Children eat their lunches in a canteen where they can choose whatever they want from a large variety of dishes. Every school offers a lunch for children with special dietary needs, whether in connection with health issues or religion. The lunch in the picture includes meatballs with sauce, potatoes, salad, and muesli.

Russia

In Russia, students can have free breakfast from 9 a.m. until 12 p.m. Lunches after 12 p.m. are paid. But it’s not always clear which meal is breakfast and which one is lunch. For example, this meal includes sausages, buckwheat porridge, and tea.

Hungary

Here, children are offered quite big lunches. Noodle soup, baked beans with chicken, and nuts for dessert.

Israel

Fresh fruit, granola bar, sweets, and flatbread sandwiches.

14 Photos of Stars Who’ve Changed in Incredible Ways

Practically anything can prompt celebrities to try to lose weight. It might be the desire to fit generally recognized standards of what counts as ideal, the appearance of a new boyfriend or girlfriend, or a new movie role.
Think About Network put together a selection of 14 people who managed to lose significant amounts of weight for various reasons.

John Goodman

John decided to get thinner because he was worried about dying too young from illnesses caused by excess weight.

Kim Kardashian

During her second pregnancy, Kim didn’t try to hide the fact that she’d gained a lot of weight. But she set herself the goal of returning to the “Kim of 2010″ in a short amount of time, and she certainly achieved it.

Chris Pratt

Chris lost weight in order to look the part as the leader of the team in Guardians of the Galaxy.

Christina Aguilera

Christina decided to get in shape as a wedding present to herself.

Jonah Hill

Jonah explains his weight loss by the fact that he had previously reached a critical point where his weight threatened his life.

Mariah Carey

Mariah lost weight for the sake of her wedding to an Australian billionaire, in an attempt to achieve a figure she thought was fitting of her new status.

Christian Bale

Christian took the risk of losing so much weight for the sake of his role in The Machinist.

Seth Rogen

Seth lost weight for the sake of his role in The Green Hornet. The combination of exercise and dieting were apparently hard to endure.

Kelly Osbourne

Kelly was forced to lose weight in order to completely transform her lifestyle.

Zach Galifianakis

Zach was prompted to lose weight by his marriage to his girlfriend, Quinn Lundberg. Later, the desire to star in more serious movie roles also influenced him.

Matthew McConaughey

Matthew lost a serious amount of weight for his role in Dallas Buyers Club. The actor even said he enjoyed the process.

Jessica Simpson

Changes in her weight almost drove Jessica Simpson to a nervous breakdown. But her upcoming wedding forced the star to get a hold of herself.

Janet Jackson

An incredibly strong motivation to be slim allowed Janet Jackson to lose those hated kilograms.

Oprah Winfrey

After many years of what seemed like a hopeless struggle to lose weight, Oprah found the ideal solution: she found a company that offered various products and services that made it easier to lose weight. The results are clear for all to see.

This Powerful Drink Will Clean Your Arteries, Prevent Heart Attack and Stroke

You have probably used the combination of garlic and lemons for flavoring fish or as a homemade vinaigrette. However, this powerful combination can successfully improve the health of your arteries. An increased level of LDL or bad cholesterol can build up on the artery walls thus leading to reduced blood flow.
This can significantly increase the risk of stroke or heart attack.
Luckily, there is a potent natural remedy that will help you reduce the level of bad cholesterol without medications. It is more effective than most of the medications and what is more important, it does not provide any side effects.
This Powerful Drink Will Clean Your Arteries, Prevent Heart Attack and Stroke

For this recipe, you need the following ingredients:

  • 6 lemons (peeled and cut into small pieces)
  • 30 cloves garlic (chopped to small pieces)
  • 1 liter of water

Instructions:

Place the ingredients in a blender and blend them until you get a fine paste. Put the mixture in a pot and bring it to boil. When it boils, remove it from heat in order to cool. Store the mixture in a jar and then place it in the fridge.
How to use this remedy?
1. First Dosage: Drink 50ml of this mixture every day for 3 weeks.
2. Make one week break.
3. Second Dosage: Drink 50ml every day for 3 weeks.
You can repeat this procedure every 6 months.

Benefits:

  • Removes fat deposits which are accumulated in the body.
  • Lowers high blood pressure.
  • Increases the level of HLD (good cholesterol) and reduces the LDL (bad cholesterol).
  • Reduces the level of triglycerides.
  • Prevents the formation of blood clots.
  • Improves the circulation.
  • Promotes proper function of the liver and increases its ability to cleanse
  • Prevents formation of tumors
  • Improves kidney functioning and removes the retained amount of fluids.
  • Due to the antioxidant properties, renews cells.
  • Boost the immune system and increase body’s natural defenses.

The Oncologist Miguel Martin Says This Juice Kills Cancer Cells, Cures Gastritis, Diabetes, Liver and Heart. Learn How to Do It!

Keeping your body away from illnesses and maintaining a good health is not difficult. All you have to do it follow a healthy diet and adopt certain habits to improve your overall lifestyle. Some foods can naturally protect you against different diseases, such as potato.
This common vegetable provides incredible healing properties, and in this post, you’ll learn how to make a potato juice to obtain its cancer-fighting properties.
Potatoes are a great source of energy. Their rich carbohydrate content helps you perform your everyday activities and enables a proper function of your body.
The Oncologist Miguel Martin Says This Juice Kills Cancer Cells
Furthermore, they contain:
  • Enough vitamin C levels to boost your immune system and prevent various illnesses and diseases
  • Antioxidants which help repair your body cells from free radical damage
  • High levels of B vitamins, magnesium, potassium, folic acid, and iron. These nutrients boost the brain function and prevent the formation of the most common type of kidney stones – calcium oxalate stones.
  • Cancer-fighting properties

Regulate Cholesterol and Blood Pressure

Potato juice contains the compound kukoaminas which can regulate the blood pressure levels and prevent cancer. Moreover, the vitamins and phytochemicals it contains, especially flavonoids, reduce the bad cholesterol and prevent cardiovascular disease. These compounds reduce inflammation in arteries, thus protecting against heart attack and cerebrovascular diseases.

Heal Sunburns and Whiten Skin

That’s right. Potatoes are well-known skin-cleaning agents used to balance out the skin tone and reduce skin blemishes. They can even help treating eczema. You can use them to treat your sunburns by applying slices on the affected area.

Prevent Premature Aging

Thanks to their ability to make skin soft and smooth, potatoes can prevent the formation of premature wrinkles. You can also use them to reduce the under eye puffiness and dark circles that make your face look tired.

Other Health Benefits of Potatoes

  • Help with stomach problems like gastritis
  • Boost the immune system
  • Help with kidney and liver diseases
  • Protect against cardiovascular diseases
  • Help treat various skin conditions
  • Reduce the levels of blood sugar
  • Help flush toxins from your system
  • Beat cancer cells

Gastritis

To use potato as a natural remedy for gastritis, Dr. John Lesindzer advises diluting a tablespoon of potato juice in some water and drinking it 30 minutes before having your breakfast, lunch, and dinner.
You can also use potato juice to treat your duodenal ulcer. Just drink 0.5 dl of potato juice as a first thing in the morning and then another 0.5 dl half an hour before your lunch and dinner.

Diseases of the Respiratory System

According to Dr. John Tucakov, potato juice can not only prevent cancer, but it can also help treat pulmonary and respiratory diseases, diabetes, emphysema, and other serious conditions.

Cancer

Tomizawa is the Buddhist monk who wrote the book “The road to a healthy lifestyle: cancer, nothing to fear …” He analyzed the power of consuming a quart of potato juice on a daily basis to prevent cancer, and the results showed favorable results in 90% of the cases.
The “International Conference on the Fight Against Cancer” in Germany has published the research conducted by the professor of medicine at the University of Akita in Japan, Dr. Kagamine. He has studied the compounds in potatoes and their separate properties and benefits.  Dr. Kagamine managed to discover a substance that prevents cancer and suppresses the growth of tumor in mice.
Before telling you how to prepare this powerful potato juice, here are several things you should keep in mind.

Important Tips

  • Buy fresh, organic potatoes, and don’t peel them. Instead, use them with their skin on.
  • If you can’t find organic potatoes, choose ones that are not stained. You should also avoid very green potatoes and with outbreaks, as they contain solanine buildup – a toxin which can cause diarrhea, nausea, stomach problems, and headache when consumed in large quantities.
  • Wash them thoroughly before use, and even brush them if needed to be as clean as possible.
  • Always drink a freshly prepared potato juice, right after processing.

Potato Juice Recipe for Preventing Cancer

You need 2 medium potatoes. Wash them well, brush them and remove any residue to be as cleans as possible. Slice them into thin pieces, and blend them in a regular blender.
To use this juice as a prevention of cancer, drink it before breakfast, lunch, and dinner. You can dilute it in as much water as you like, or for an even better taste, combine it with some fruit or vegetable juice like carrot, apple, or lemon juice. Another option is to add some honey to taste.
Drink this juice for a month, and then make a 2-week pause. After the pause, drink it for another month.

20 FOODS WITH 20+ GRAMS OF SUGAR!

By Stephanie Smith
When it comes to eating healthy, it’s surprising how easily sugar can slip in. These foods have more than 20 grams!
“I’m on a diet,” said a co-worker one day, tossing a few scoops of Maxwell House vanilla-bean latte mix into a mug and taking a sip. I didn’t have the heart to tell her that her instant coffee was an instant nightmare: a mere 15 grams of the mix—or 1/16th of the tiny container—was loaded with 9 grams of sugar. She likely took in two or more servings—or 20+ grams of sugar—in one shot.
This happens all the time. You don’t have to check the nutritional label on a bag of Sour Patch Kids to see if it falls within your daily allotment of sugar. But meatballs? Pasta sauce? Soy milk? You might already be aware of these 14 “Health” Foods Worse Than a Donut, but we’re here to reveal some that might have slipped under your radar, compliments of Zero Sugar Diet. Stay away from these 20 sly offenders that pack 20 grams of sugar or more. And to say goodbye to added sugars—and goodbye to your belly—for good, order your copy of Zero Sugar Diet today!

1
BRAN
MUFFINS

You might know to sidestep that chocolate chip muffin, but bran seems like a good-for-you option. “Bran muffins sound like they would be a high-fiber, low-calorie choice, but muffins are surprisingly sugar-filled,” says Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies. “One Dunkin Donuts Honey Bran Muffin, for example, contains 39 grams of sugar per serving, which puts it on par with a donut,” she adds. “The added sugar sweetens the bran muffin but also boosts its total calories.” No matter where you buy your pastries, scan the label for the sugar count before digging in. And if you want to indulge in muffins without fear of growing a muffin top, pick up a pack of Udi’s Muffin Tops. You can nab two boxes of four for $15 on Amazon.com.

2
FANCY
COFFEE
DRINKS

An iced coffee beverage might sound harmless—I mean, its basically caffeine and frozen water, right? Before you guzzle one, remember that not all drinks are created equal, as you’ll learn in Zero Sugar Diet. “A morning coffee sounds like an innocent choice, but the Starbucks Iced Espresso Classics Café Mocha packs in 21 grams of sugar per 12-ounce bottle,” cautions Palinski-Wade. The added sugar and mocha flavoring make it a calorie bomb you’ll want to avoid—and one of these 30 Unhealthiest Drinks on the Planet.

3
POST-WORKOUT
PROTEIN SMOOTHIE

If your gym has a drink bar, it likely offers smoothies. After you’ve finished your cardio or pumped your last rep, a post-workout treat probably sounds ideal. Plus, it’s got protein. How can you go wrong with the building blocks of muscle? “A post-workout protein smoothie sounds like it would be a low-sugar option, but that’s not always the case,” Palinski-Wade says. “Certain chains have drinks that contain 47 grams of sugar in a small. Some of the added sugar comes naturally from fruit, but smoothies can often contain significant amounts of added sugars from flavorings and juices.” Your best bet is to blend one up yourself. These smoothies for weight loss are some of our favorites.

4
CHOCOLATE
MILK

While its high carbohydrate and protein content that often leads chocolate milk to be considered the perfect recovery drink, it’s still high in sugar. “Dairy contributes naturally occurring lactose, but many brands add additional sweeteners along with the chocolate flavor,” says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition. “Unless you’re highly active or engaging in intense exercise, those added calories might not provide many benefits. For daily sipping, reach for a glass of plain low-fat or whole milk and pair it with a small piece of dark chocolate to satisfy your sweet tooth.”

5
FLAVORED
KEFIR

The good-for-you gut bacteria in kefir—a smooth, drinkable yogurt—have been touted as a health food for years. It’s available in a number of flavors, but if health’s at the forefront of your concerns, it’s best to stick with the unflavored kinds. “The fruity flavors have taste appeal, but there is added sugar hiding within them,” Harbsteet warns, referring to the Lifeway products, whose flavored varieties have between 20 and 22 grams of sugar per serving. (For a complete list of sugar-free products, see Zero Sugar Diet.) “Although dairy and fruit both contain naturally occurring sugar, the flavored varieties are sweetened with cane sugar. Instead, I recommend reaching for the plain version instead (with only 12 grams of the sweet stuff) that has no added sugar. You have the freedom to sweeten it with fresh or frozen fruit, jams or preserves, or mix it into smoothies or parfaits.”

6
ENERGY
DRINKS

Although you might not think of them as health food, energy drinks seem harmless enough. Chugging one before hitting the gym is worth the tradeoff, right? Not so, says board-certified naturopath Kathy Stricker. “These are more than just sugar [bombs], they are caffeine-loaded and dangerous,” she adds. One can of Red Bull contains 27 grams of sugar. That’s more than you’d find in six Dunkin Donuts sugar raised donuts. Surprised? Find out where else sugar is hiding in our special report 14 “Health” Foods Worst Than a Donut.

7
ORGANIC
MAPLE
SYRUP

Okay, we all know that maple syrup is packed with sugar, but who’d have thought that going organic could be even worse than the gross, fake kind. (We’re looking at you, Mrs. Butterworth!) Although it’s totally dependent on the brand, Madhava Organic Maple Agave Pancake Syrup has a whopping 30 grams of sugar in just two tablespoons, says Stricker. The only upside? Since the flavor in organic syrups is far more concentrated than the artificial kinds, you can get away with using far less—which we suggest we do. For even more ways to dial back your intake of the white granular stuff, check out these 30 Easy Ways to Stop Eating so Much Sugar.

8
BBQ
SAUCE

Condiments can be tricky, and measuring out portion size isn’t always an option. The next time you order ribs off the menu, keep in mind that just two tablespoons can contain upward of 11 grams of sugar. Considering that more than four tablespoons get slathered onto a serving of ribs, an order of this protein could set you back on big time.

9
TOMATO
SAUCE

Tomatoes are an excellent source of antioxidants and vitamins A and C, so tomato sauce is just as beneficial, right? Not always. Case in point: Prego’s Heart Smart sauce. It might sound like a good choice because of its lower sodium content, but just one cup contains 20 grams of sugar thanks to added sweeteners. To find out which pasta toppers won’t ruin your diet, don’t miss our special report 40 Best and Worst Pasta Sauces—Ranked!.

10
CANNED
FRUIT
COCKTAIL

Fresh fruit has natural sugars from fructose, so they are most beneficial when you need an extra energy burst. That’s why pre-workout apples and post-workout bananas are popular choices. However, there’s no good time to eat canned fruits, which are often packed in sugary syrup and loaded with high fructose corn syrup. A one-cup serving of canned peaches, for example, can contain upward of 39 grams of sugar. If you need your fruit to last longer, head to the freezer aisle and reach for no-sugar-added varieties that were flash-frozen at the peak of their ripeness.

11
SOY
MILK

Although cow’s milk contains natural sugar from lactose, the sugar in non-dairy milk is often the added kind. And at 19 grams per cup, chocolate soy milk really pushes the sugar boundary. It might not be the big 2-0, but it’s too close for comfort. If you’re looking for dairy alternatives, opt for unsweetened or light varieties.

12
ICED
TEA

If you’re parched, sipping on some ice tea might seem like a healthy option. How can you go wrong with water, tea leaves and the optional lemon slice? If you’re looking to boost antioxidants, set your kettle at home. Store-bought tea (like these 26 Absolute Worst Bottled Tea Products) can have more than 40 grams of sugar per bottle. Pure Leaf Peach Tea contains 46 grams of sugar per bottle while their lemon variety contains 41 grams of sugar and no actual lemons. Gross.

13
CANNED
SOUP

You probably know to be wary of sodium in canned soup, but you may not know that many varieties are riddled with sugar, too. Campbell’s Slow Kettle Style Tomato & Sweet Basil Bisque, for example, has 24 grams of sugar per cup. Sure, some that is coming from the tomatoes, but that’s still a lot of sweetness to dunk your grilled cheese in.

14
“HEALTHY”
FROZEN
MEALS

When you’re in a pinch, reaching for a frozen meal might not sound like a bad option—especially when that meal is labeled “healthy.” Still, pay attention to nutrition labels. Healthy Choice’s Café Steamers Pineapple Chicken, for example, touts grilled white meat and protein-rich edamame among its ingredients but has a whopping 19 grams of sugar in one bowl—more than the 18 grams of protein it contains. Pick these 15 New Healthy Frozen Foods that Make Clean Eating a Breeze.

15
LOW-FAT
YOGURT

“Sugar naturally occurs in yogurt, a healthy source of protein and calcium, but I would caution one to read all labels,” says Stricker, adding, “Low-fat yogurts are exceptionally high in sugar.” (Brands use it in excess to distract you from the lack of fat.) You might expect fruit-filled yogurt to be high in sugar—like Strawberry flavored Yoplait and Dannon’s Fruit of the Bottom Blueberry, which contains 26 grams and 24 grams respectively—but “healthy” yogurts do, too. “Surprisingly Stonyfield Organic Smooth & Creamy Low Fat Vanilla contains 29 grams of sugar, and All Natural Non-Fat Brown Cow Vanilla gets a low rating with 25 grams,” Stricker notes. Activia Blueberry Probiotic is not far behind at 19 grams. At a loss for which containers are actually good for you? These 25 Best Yogurts for Weight Loss are all reliable options.

16
FRESH
PRESSED
JUICES

Organic, fresh-pressed juices might sound healthy, but don’t depend on them for health benefits. Guzzle down just one glass, and you’ll be drinking a sugar bomb. “I examined labels of various drinks expecting health benefits of fiber, but was surprised by the sugar content,” Stricker tells us. “Eight-ounces of Lakewood Organic Pineapple Coconut Drink has 26 grams of sugar while their pure Concord drink has 36 grams.” In both cases, all the sugar is coming from fruit. But since the drinks are basically void of fiber, a nutrient that slows the absorption of sugar, these drinks aren’t much better than adding sugar to a cup of water and drinking it down. The bottom line: reach for whole fibrous fruits instead of juice.

17
DRIED
FRUIT

They’re easy to eat on the go, but snacking on one too many dried apricots could lead to sugar overload. “I knew that dried fruit had concentrated amounts of sugar, but these are among the worst,” Stricker says of Thompson Seedless Raisins. “They have 28 grams in 1/4 cup, and just 12 dried apple rings or 4 low-sugar, dried mango slices both have about 20 grams of sugar.” But that doesn’t mean all fruits are no-gos. Unlike dried fruit, fresh fruit contains water, so it make for a far more filling snack. The more satiated you are, the less you’re apt to eat.

18
PUDDING
CUPS

The next time you’re looking for a sweet snack, trade in that pudding cup for actual dark chocolate. Just one cup of cook-and-serve, whole-milk chocolate pudding has 34 grams of sugar. Alter Eco’s Dark Blackout Organic Chocolate, on the other hand, has just 48 calories and 1.2 grams of sugar per section. (But it for $3.62 on LuckyVitamin.com.) Though we’d advise against it, you could actually eat the entire bar (which contains ten sections) without hitting the 34-gram mark. Crazy, right?

19
WHOLE
WHEAT
PANCAKES

When it comes to eating a stack of pancakes, you might know you’re getting ready to carb overload, but sugar doesn’t always register. After all, if you skip the butter and fruit compote, you should be fine, right? Not always. A stack of four Harvest Grain ‘N Nut Pancakes from IHOP might sound healthier than buttermilk, but they actually contain 26 grams of sugar. Add on some light maple syrup, and you’re looking at 30-plus grams in your morning meal. Yikes! And if you think that’s bad, these 17 Restaurant Breakfasts Worse Than a Stack of Pancakes are far worse.

20
APPLESAUCE

You’re better off eating an apple than going for the pureed version. One cup of sweetened applesauce contains 36 grams of sugar but only 3 grams of fiber. A medium-sized apple, on the other hand, has 4 grams of fiber and, although still sweet, only has 19 grams of sugar. Remember, it’s an apple a day—not the sauce—that keeps the doctor away.

AVOID THESE VEGETABLES IN YOUR FLAT BELLY DIET PLAN

Are vegetables making you fat? In all likelihood, no. While it’s unlikely you’ll bust a trouser button from eating too many asparagus spears, filling your plate with the wrong sort of veggies can do a number on your blood sugar, aggravate your gut and, yes, interfere with your weight loss goals.
As you’ll read in the new book Zero Belly Diet, written by Eat This, Not That! co-author David Zinczenko, if you limit your intake of these vegetables, a flat, happy belly is yours!

STARCHY.

One important aspect of controlling your weight is to avoid foods that are high on the Glycemic Index (GI), a measure of how quickly blood glucose levels rise in response to a certain food with a measure of one to 100. The lower the score, the better. Unfortunately, America’s favorite vegetable–the potato–ranks among the top of the index at 84, along with other starchy favorites like sweet corn, carrots and squash. Enjoy starchy veggies in moderation, and make sure the majority of your vegetable intake comes in the form of low-GI, low-carb varieties like asparagus, cucumber, and leafy greens.

DIRTY.

Whether or not organic produce is nutritionally superior to conventionally-grown is somewhat controversial. A recent study by Stanford University suggests there’s very little nutritional benefit to going organic, but there’s no denying that the pesticides used on conventional and genetically-manufactured crops have been linked to a slew of belly issues including abdominal pain, nausea and diarrhea. You can lower your pesticide intake, and belly woes, by going organic when it matters most. According to the Environmental Protection Agency, those vegetables include spinach, bell peppers, potatoes, cherry tomatoes, hot peppers, kale/collard greens and summer squash.

FARTY.

Cruciferous vegetables like cauliflower, broccoli, cabbage and brussels sprouts are not only reputed to make you fart more, but they also increase the pungency of your flatulence. To blame? Team farty-pants: raffinose and sulphate. Raffinose is a sugar found in cruciferous veg that goes undigested until it reaches the large intestine where it’s fermented by gas-producing bacteria. The smell comes from sulphate, another characteristic compound of cruciferous vegetables that studies have found to be the major malodorous component of human farts. Unfortunately, there’s nothing you can do to cut down on the gas caused by eating a bowl of sprouts, other than limiting your intake and combining these veggies with other foods.

SALTY.

What separates a healthy green bean from a not-so healthy one? About three aisles in the grocery store! Canned vegetables are typically loaded with excess salt and “flavor enhancers” like monosodium glutamate (MSG), which, even in small doses, can cause stomach aches and indigestion. Just a half cup of canned cut green beans contains 380-390 mg of sodium–that’s more salt than you’ll find in a snack-size bag of Doritos! The good news you can find some of the cheapest and most nutritious produce just a few aisles along, in the freezer. In fact, a study by the University of Georgia found that amounts of vitamin A, C and folate in frozen vegetables are sometimes even greater than their fresh counterparts.

FAT-FREE.

A side of steamed veggies, or a salad with fat-free dressing might save you calories, but you’ll miss out on some of the powerful fat-soluble disease-fighting compounds in fresh fruits and vegetables. According to a Purdue University, as little as 3 grams of monounsaturated fat can help the body absorb vegetables’ carotenoids (those magic molecules that protect you from chronic diseases like cancer and heart disease). Preparing your veggies with a small amount of olive oil, vinaigrette or avocado can help you get the best nutritional bang for your buck. 

14 Popular Myths About Food That Science Itself Has Debunked

We’re often told that eating after 6 pm is bad for your health and that you should drink at least 8 glasses of water per day. But what about some of the other popular food-related myths?

The staff of Think about Network has examined some of the most widespread beliefs about healthy and unhealthy food and discovered that most of them have nothing to do with reality!

CNN

21 EATING HABITS THAT HELP YOU SHED WEIGHT—WITHOUT DEPRIVING YOURSELF

By Olivia Tarantino

Starting a diet is hard. Implementing better eating habits is easy.

What if we told you that you could lose weight while continuing to eat all your favorite foods? You’d call us crazy, but we’d tell you it’s the easier way. Think about your last low carb diet; how long did it take until you caved and just ordered a pizza? We’d bet it was much sooner than you’d like to admit.

You see, the reason dropping those first few pounds is so difficult is because the majority of weight-loss strategies begin by eliminating foods from your diet. While that certainly makes sense, stacking up major diet change on top of major diet change is not only overwhelming, but it can also make you feel deprived and disheartened. As a result, you might lose weight initially, but it can just as easily come right back.

That’s where this list is different. Rather than changing what you eat, these tips focus on how you eat. That’s right, you can eat that pizza! Just make sure you’re sitting down at the dinner table, that it’s around 6:30, and that you’re taking breaks between bites to chat with your family. As you’ll soon find out, these minor adjustments to your late-night, loner pizza binges can actually pay off and keep off the pounds in the long run. Implement a few of these eating habits, and you’ll lose 10 pounds in no time!

1

DON’T EAT DINNER
AFTER 9 PM

No, it’s not because your metabolism slows down after this time—that’s a common food myth. But it is true that late-night eaters are more likely to gain weight compared to those who take advantage of the early bird special. It’s not because they don’t burn those calories as rapidly; it’s because these night owls are more likely to binge eat (after starving themselves since lunch) and subsequently choose unhealthy foods high in sugar and fat to quickly put in their rumbling tummies. Not only will these high-energy foods pack on the pounds, but many of them can make it harder to fall asleep. And if you didn’t already know, getting enough sleep is one of the answers to How to Lose 10 Pounds.

2

REWARD AND
COMFORT YOURSELF
WITHOUT FOOD

Setting goals—and reaching them—is a cornerstone of an effective weight-loss plan. And while, yes, even a one-pound loss is something to celebrate, that doesn’t mean indulging in your favorite comfort food is how you should reward yourself. Instead, make an effort to congratulate yourself in non-food ways, like treating yourself to a new workout tank, splurging on a fitness class, or going to see a movie with your friends. Replacing the connection between food and emotions will make it easier to eat better in the future.

3

ELIMINATE DISTRACTIONS
WHILE EATING

It’s time to put an end to TV dinners once and for all. According to a Food Quality and Preference study, people who listened to music with headphones while eating consumed significantly more of the exact same food compared to those who weren’t jamming out. Experts have explained that keeping your mind busy while eating can block certain satiety cues from alerting your brain that you’ve eaten your fill. So, while you’re working to slim down, follow one of our best weight loss tips and press pause on your TV remote or Spotify playlist during your meals.

4

AND SIT DOWN

We’re all for walking meetings, just as long as they’re not lunch meetings. That’s because studies have found that people who stand while munching end up scarfing down 30 percent more at their next meal compared to those who sit. Researchers speculate that it’s because our body subconsciously dismisses a standing meal as a “false meal,” which causes us to eat more later in the day.

5

COOK AT LEAST
51% OF YOUR
MEALS AT HOME

It’s a time saver in the moment, but eating out for most of your meals can ultimately delay your weight loss progress. Restaurant food is high in calories and loaded with salt, which research has found can release the addiction-inducing hormone dopamine. When you cook the majority of your own meals and snacks at home, you put the calorie-cutting power in your own hands. In fact, Johns Hopkins researchers found that home cooks will consume nearly 200 fewer calories than people who eat out more often. These 15 Healthy Breakfast Ideas are an easy place to start.

6

ORDER LUNCH
AHEAD OF TIME

If you do have to order lunch, you can do so in a way that will further your weight loss goals. Look up nutrition information ahead of time, keep extras to a minimum, and order in the morning. Wait, what? You heard right. A study conducted by University of Pennsylvania and Carnegie Mellon University researchers found that when people placed a lunch order more than an hour before eating, dieters chose meals with an average of 109 fewer calories than those who ordered immediately before lunch (when their rumbling stomach may have clouded their judgment).

7

KEEP YOUR BEDROOM
FOR SLEEPING,
NOT EATING

An analysis published in the journal Sleep Medicine found that keeping a television in the bedroom was associated with shorter total sleep time. It’s not just TV that will prevent you from getting a restorative night’s sleep (which, if you didn’t already know, is one of the essential rules for weight loss); it’s also noshing in bed. When you reserve your bedroom for snoozing, you can train your brain and body to associate slipping under the covers with sleep—making it much easier to catch some ZZZ’s.

8

EAT, RATHER THAN
DRINK, YOUR CALORIES

Yes, that goes for everything from sodas and alcohol to juice cleanses and bottled teas. That’s because beverages often lack healthy fats and fiber: two satiating nutrients that keep hunger pangs at bay. A study published in the American Journal of Clinical Nutrition found that participants ended up drinking more (and thus consumed a greater number of calories) until they felt satisfied, compared to when they ate solid food.

There are a number of factors at play when it comes to satiety, and experts believe that both the sound and the physical act of chewing helps monitor your consumption; they think chewing will even increase satiety better than slurping. So, take a cue from a recent study published in the same journal—which found that thick smoothies made people feel fuller than a thin drink with the same amount of calories—by adding in a generous scoop of Greek yogurt and a sprinkling of crunchy nuts to your protein shakes in the mornings.

9

CLEAN OUT
YOUR PANTRY

Before you can come “in with the new,” you have to go “out with the old!” Because researchers have found that people will reach for whichever food is closer—regardless of whether it’s an apple or popcorn—it would benefit you to get rid of any snacks that could derail your slim-down efforts. Don’t believe us? Well, how about this: a study by Eat This, Not That! magazine advisor Brian Wansink, director of the Cornell Food and Brand Lab, found that women who have soda sitting on their countertops weigh an average of 26 pounds more, cereal an additional 20 pounds, and cookies about 8 pounds more compared to those with clean countertops. The lesson is clear: Throw your junk food in the junk bin to make better choices and lose weight.

10

THEN SET YOURSELF
UP FOR SUCCESS

Keeping healthy snacks on hand at all times makes it hard to fail. Cut up veggies and store them in the fridge to dip into hummus, keep fruit in a bowl on a counter near your keys, and stock up on an assortment of nuts. Looking for more ideas? Check out these high protein snacks.

11

PUT YOUR FORK DOWN
AFTER EACH BITE

It takes about 20 minutes for your stomach to pass on the message to your brain that you’re full. That’s part of the reason why fast food is so bad for you. It’s not just that it’s full of empty calories and artificial additives; it’s that you can eat it faster than it takes your body to realize you’ve had enough! To help you stop eating when you start to feel full, make a point of pacing yourself through your meal. Put your fork down after each bite, chew thoroughly, and even stop to chat with a friend. You’ll find that you’ll begin to feel full as you eat more slowly instead of feeling like you’re about to pop once you’re done.

12

ASK YOURSELF IF
YOU’RE REALLY HUNGRY

Just because you’re going to see a movie doesn’t mean you need to buy an extra large popcorn. The same goes for that leftover food from the morning meeting that’s been placed in the breakroom. Just because it’s free—or because you’re bored—doesn’t mean you should eat. Whenever you see food that’s tempting you, ask yourself, “Am I actually hungry?” Test yourself by knocking back a cup of water and waiting 10 minutes. Around 60 percent of the time, people inappropriately respond to thirst by eating instead of drinking, according to a Physiology & Behavior study. It’s one of the 30 Reasons Why You’re Always Hungry.

13

BEFORE EATING A MEAL
OR SNACK, SEE IF
IT HAS P.F.F.

When you start thinking of food as fuel, you’ll begin to realize how unnecessary a lot of the snacks you’re eating are. That leads us to the question we know you’re asking yourself, “What’s P.F.F.?” It’s the key mantra of the Zero Belly Diet by Dave Zinczenko, creator of Eat This, Not That! Before every meal, ask yourself, “Where’s my protein, where’s my fiber, and where are my healthy fats?” These three slow-digesting macronutrients will extend levels of satiety so you can get the most out of every meal, which will ultimately help to curb overeating.

14

ALWAYS CARRY HEALTHY
SNACKS AND WATER

The Boy and Girl Scouts were onto something with their “Always Be Prepared” motto. When you carry satisfying snacks like KIND bars and thirst- (and hunger-) quenching water, you help your body maintain stable blood-sugar levels. That translates to keeping your stomach full, which prevents your body from storing excess fat or indulging in high-energy foods after what your body perceives to be “life-threatening” starvation.

15

FOLLOW EATING
RITUALS

People who live in a non-patterned environment are more likely to fall prey to bad eating habits. What does that mean exactly? Think: if you have to fly to another state every week for work, or your kids’ sports schedules fluctuate daily, it can be hard to stick to a restrictive daily schedule. Instead of planning what every day looks like, experts suggest establishing eating rituals. For example, eat dinner with your family at the kitchen table (rather than in front of the T.V.) and enjoy lunch in the park (not your desk).

16

COME UP WITH AND
PREP A MEAL PLAN

We’ve all been there. You come home too late and you’re way too exhausted to deal with dinner. Nine times out of ten, the solution is either ordering in or heating up a frozen pizza. The problems with those solutions are that the average take-out meal can climb to well over 1,000 calories and frozen pizza isn’t the well-balanced diet meal of your dreams. That’s why it’s important to come up with a meal plan. You can even let us do it! Our Realistic Flat-Belly Meal Plan For A Healthy Week) shows you just how easy it is to prep in advance. That way, you can always have ready-to-eat healthy foods to turn to when time is tight, hunger is high, and your energy is low.

17

DON’T BINGE ON
‘ZERO CALORIE’
BEVERAGES

Sorry, diet-soda lovers. Continuing to feed your desire for sweet treats by substituting them with zero-calorie sweeteners isn’t doing your weight loss journey any favors. A 2016 study published in the journal Cell Metabolism found that mice could no longer properly connect sweetness to energy density after chronic consumption of artificial sweeteners, particularly sucralose. Translation: Your body normally associates the sweet taste of sugar with energy (i.e. calories), but because artificial sweeteners taste sweet, but offer no energy, they cause your brain to recalibrate its association between sweetness and energy.

As a result, the mice consumed 30 percent more calories when they were subsequently given naturally-sweetened food. It gets worse. The University of Sydney researchers also found that artificial sweeteners promoted hyperactivity, insomnia, and decreased sleep quality. Not to mention, other studies have shown that artificial sweeteners can decrease your gut’s ability to fend of weight-inducing inflammation. Wean off the bubbly soda by sipping on seltzer, detox water, or green tea.

18

MAKE A HABIT OF
STARTING WITH A SALAD

Eat more lose weight

Who knew you can fend off calories with more calories? Cornell University researchers found that pre-loading your meals with salads can actually help your body keep its blood glucose levels more even-keeled. That means you’ll not only stay fuller longer, but you’ll also save your body from an inflammation-inducing spike in blood sugar.

19

ORDER FIRST
AT RESTAURANTS

Eating healthy when dining out with a group of friends is easy as long as you order first! A University of Illinois study found that people will tend to order similarly when in a group—especially when they give their order out loud. The researchers attribute the results to the fact that people are happier making similar choices as their peers. In other words, if you tend to be indecisive and rely on hearing what other people are getting, check out the menu at home, decide on a dish, and ask the waiter if you can order first. It’s one of our 35 Tips for Being Healthy At Restaurants!

20

ASK FOR DRESSINGS
AND SAUCES
ON THE SIDE

If you let the restaurant dress your salad for you, you’ll likely get at least four tablespoons of a calorie-laden vinaigrette that suffocates your once-nutritious vegetables! Depending on your dressing of choice, that can set you back anywhere from 300 to 400 calories. Instead, always ask for the dressing on the side (even when it comes to buffalo wings) and only use half of it to save more than 150 calories. But make sure you still use some; adding fat to your salad will help your body absorb the fat-soluble, health-promoting nutrients.

21

KEEP YOURSELF
ACCOUNTABLE

There’s nothing worse than being surrounded by people gorging themselves on freshly baked cookies when you’re on a diet. We get it. It’s hard going at it alone. But there’s a simple solution: surround yourself with supportive people. Because some of your friends and family may have never struggled through weight loss before, they might not take your diet seriously at first.

That’s why it’s important that you explain your mission to them and ask for their support. This way, you’ll have a group of people who can not only keep you accountable for your actions but can also give you words of encouragement when times get tough. Better yet, find yourself a diet buddy! A study published in the Journal of Consulting and Clinical Psychology found that dieters who had a weight-loss partner lost significantly more belly fat compared to those who tried to slim down alone.

20 THINGS PEOPLE WHO HAVE LOST 20+ POUNDS EAT EVERY DAY

By Cassandra Talmadge

When it comes to weight loss, the foods you choose to put into your mouth are 80 percent responsible. And if you’ve heard it once, you’ve heard it a thousand times: “you can’t out-exercise a bad diet.”

Weight loss equals calories consumed minus calories expended. Scientifically, it should be simple: if you burn more calories than you consume, you’ll lose weight. However, we all know it takes a ton of self-discipline, sacrifice, persistence, sweat and sometimes tears just to shimmy into your skinny jeans or hit those magic digits. Keeping the weight off is a whole other challenge — and one that tends to be a lot harder to navigate. So how do you lose 20 (or more) pounds and keep it off? You step on the scale regularly, plan your meals, exercise, and eat these 20 foods every day.

1.PEANUT BUTTER

Your body need fat to support cell growth, protect your organs, assist in the absorption of vital nutrients, and produce hormones. It’s not a matter of not consuming fat, it’s a matter of consuming the right kinds. Healthy monounsaturated fats, like those found in peanut butter, protect your heart, reduce the risk of stroke, keep you fuller longer, and are less likely to be stored as body flab. Add a tablespoon to your oatmeal, toss it into your smoothie, or pair it with apple slices or celery. But not all brands are created equal. Make sure to check out these 36 Top Peanut Butters—Ranked.

2

COFFEE

From improving your performance in the gym and fighting body inflammation to boosting your metabolism, coffee is a weight-loss godsend. Just make sure to consume it with protein to counteract cortisol secretion, says Dr. Gabrielle Francis, a naturopathic doctor and author of The Rockstar Remedy. This is important because cortisol can reduce your body’s ability to release fat from its stores, and it can disrupt sleep. Reach for lean protein options such as cottage cheese, almonds, seeds, or yogurt.

3

GREEK
YOGURT

Greek yogurt is the ultimate weight-loss food. It’s packed with satiating protein and gut-friendly probiotics, virtually fat-free, versatile and delicious. Whether you spoon it, use it to marinate, sub it for sour cream or mayo, or toss it into your blended beverage, you’ll be whittling your waist and licking your lips.

4

CITRUS
FRUITS

Grapefruit, lemons, oranges…where do we even begin? Citrus fruits are like the Victoria’s Secret angels of waist-whittling produce—they steal the spotlight, every time. And here’s why: they boost immunity, help diminish cellulite, reduce inflammation, keep you hydrated, boost caloric expenditure, and even help slay your body goals. In fact, a study printed in the journal Metabolism found the eating half a grapefruit before a meal may help reduce belly fat, lower cholesterol levels and shrink your waist by up to an inch in just six weeks!

5

AVOCADO

This famous fruit has a proven ability to spot-reduce belly fat, lower cholesterol, squash hunger and help you make better dietary choices, according to the National Health and Nutrition Examination Survey (NHANES), a program of the Centers for Disease Control and Prevention (CDC). The survey results, published in Nutrition Journal, found that eating half a medium-sized avocado on a daily basis was highly correlated with improved overall diet quality. Fortunately there is no shortage of avocado recipes for weight loss!

6

BLUEBERRIES

Along with keeping your taming ghrelin (the hunger hormone), blueberries are truly magic weight-loss bullets. In fact, researchers at University of Michigan found that blueberries can help you fry stubborn belly fat. After a 90-day trial, rats fed a blueberry-enriched diet showed significantly reduced visceral belly fat than the control group. They also discovered a low-fat diet boosted the health benefits of the berry consumption. In other words, rats fed both blueberries and a reduced-fat diet had lower overall fat mass and liver mass than the control group.

7

GREEN
TEA

Green tea is no stranger to the weight loss world. Between frying calories and frying flab, we’re not sure what deserves more attention here. However, if your diet has completely derailed, start sipping on the stuff ASAP. Chinese researchers found that green tea significantly lowered triglyceride concentrations and belly fat in subjects who consumed fatty diets. What’s more? Brazilian scientists found that participants who consumed three cups of green tea every day for a week recovered faster after a workout. The more you sweat, the more calories you burn and the more pounds you shed!

8

NUTS

Speaking of foods that help you stay on track with your workout regimen, nuts contain the amino acid L-arginine, which promotes endurance training by increasing blood flow to muscles. In one study participants were either given L-arginine or a placebo, then required to cycle to exhaustion. The findings revealed that the non-placebo group not only required less oxygen (or energy) to perform, they also were able to perform high-intensity cycling for 26% longer. Pack a pre-portioned half ounce in your gym bag to reap the benefits.

9

SEEDS

From hemp, chia and flax seeds to pumpkin, seeds are nothing shy of a power food. Packed with fiber, essential vitamins and minerals, they make great additions to salads, smoothies, oatmeal, yogurt and more!

10

EGGS

There is one factor that people don’t consider enough when it comes to tipping the scale in your favor: mental health. When we’re stressed, anxious or sad, not only are we more likely to reach for a candy bar over an apple and skip our workout, but our body is more likely to store the foods we consume as fat. Fortunately, eggs deliver all nine amino acids (including lysine), which significantly reduces anxiety and stress levels, according to findings published in the Proceedings of the National Academy of Sciences.

11

LEAN
PROTEINS

As a macronutrient, protein is at the heart of weight loss. Consumed properly, it increases satiety, helps to build and retain lean muscle mass (which scorches fat) and can even boost your metabolism by as much as 30 percent! However, what proteins and how much are a critical part of the equation. Opt for 3-4 ounces of boneless, skinless chicken breasts, lean cuts of pork, grass-fed beef and free-range turkey. Packing in as much as 26 grams of protein for less than 150 calories or less, it helps a slimmer you never sound more obtainable.

12

BLACK
BEANS

Packing a whopping 17 grams of fiber, 15 grams of protein and no saturated fat per one-cup serving, black beans are a major player in the battle of the bulge. Not only will these guys cinch your waist, they’ll also keep you sharp, thanks to anthocyanins or antioxidant compounds that have been shown to improve brain function. A foggy, distracted mind and a grumbling tummy never lead anywhere other than the vending machine.

13

RAW
OATS

The beauty of raw oats is that they contain resistant starch, and as the name sounds, this class of carbs actually resists digestion. What that means for you: prolonged feelings of fullness, a flatter stomach, a healthier gut and a lower body mass. Plus, one study found that including resistant starch with an evening meal increased the satiety hormone leptin by 51 percent and suppressed the hunger hormone ghrelin by 15 percent, compared to a meal that included a simple carbohydrate like white bread. Sounds like a no-brainer until you remember that raw oats taste a lot like chalk–but they don’t have to. Try using them in place of flour or breadcrumbs, toss them into your smoothies or whip up a container of overnight oats.

14

LEAFY
GREENS

From collard greens, kale, spinach and romaine to parsley, watercress and chard, leafy greens are a low-cal way to fill up and pack your body with essential nutrients. Dish up impressive amounts of vitamin K, B vitamins, fiber, iron, calcium, and polyphenols—powerful micronutrients that serve a role in preventing disease, when you opt to steam these greens or toss them into your next salad.

15

FISH

From oysters, halibut, tuna, and scallops to cod and wild salmon, regular fish consumption can play a key role in taking off that spare tire. Rife with fat-blasting omega-3s and essential minerals, fish is one of the most satiating forms of protein. In fact, according to the Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition, halibut is ranked the No. 2 most filling food—bested only by boiled potatoes for its fullness factor. And an Australian study comparing satiety of different animal proteins found a nutritionally similar white fish (flake) to be significantly more satiating than beef and chicken; satiety following the white-fish meal also declined at a much slower rate. Tilapia, however, does not fall into this category!

16

APPLE CIDER
VINEGAR

This waist-whittling food can help increase feeling of satiety, fry belly fat, reduce blood sugar spikes, and aid healthy digestion. Can’t imagine taking it down like tequila? Add it to your smoothie, use as a salad dressing, tenderize meat, wash fruits and veggies, mix it into your guac or use it in your tea!

17

CHILLI
PEPPERS

Chili peppers contain appetite-suppressing, fat-scorching and inflammation-fighting capsaicin, making them a vital food, condiment or seasoning for achieving and maintaining a healthy weight. The best part? You don’t need a lot to reap the benefits. Research from Purdue University revealed consuming just one gram is enough to do the trick. .

18

SWEET
POTATOES

Regular consumption of fiber-packed complex carbs is a dieter’s foolproof way to boost energy and fight hunger. Next time you feel tempted to rip open a bag of fried spuds, grab a medium sweet potato instead. Slice it into thin rounds, sprinkle with olive oil and sea salt, and bake untill crispy. In a rush? Nuke ½ the orange veggie and pair it with one tablespoon of peanut butter for a satiating, flat-belly snack.

19

QUINOA

With an exceptional balance of fiber, protein, and fat, this seed is a guaranteed hunger squasher. Its crunchy texture and nutty flavor make it an easy addition to almost any meal. From quinoa bowls and parfaits, muffins to salads, soups and desserts, the superfood is supremely adaptive.

20

EXTRA VIRGIN
OLIVE OIL

If there’s one item on this list you actually start using every day, let it be this one. Olive oil is the glue that holds together a healthy, active body. It’s loaded with monounsaturated fats and polyphenols that fight heart disease, reduce inflammation in the body, prevent stroke, slash the risk of developing diabetes, protect your brain, treat arthritis and promote weight management. In fact, according to the European Journal of Clinical Nutrition, a three-year study revealed that a diet rich in olive oil increased levels of antioxidants in the blood and prevented weight gain. Spray it over veggies with an olive oil sprayer (not the canned stuff) and drizzle it on your salad every chance you get.

10 WAYS TO SLIM DOWN THOSE TRENDY INSTAGRAM BREAKFASTS

10 WAYS TO SLIM DOWN THOSE TRENDY INSTAGRAM BREAKFASTS

Woman eating from a bowl using iphone

By Brittany Anas

When it comes to breakfast, a few trendy meals are winning the Instagram popularity contest. Sure, they look delish—but how do they stack up nutrition-wise?

Breakfast is definitely a photogenic meal. From snaps of avocado toast with crusty, textured bread to smoothies accented with cutesy straws, there’s plenty of good-looking breakfast inspo when you scroll through Instagram and Pinterest. Overnight oats? They’re like, “Yeah, we woke up like this!” And those smoothie bowls capture just about every color in the rainbow and are garnering all kinds of accolades in the form of hearts and likes.

Hashtags like #cleaneats and #healthybreakfast can be misleading, though. Some of these popular breakfast options look healthy, but when you start doing the math, many are clocking in at over 1,000 calories!

Can you have your mason jar masterpiece and eat it, too? With these genius tips, you sure can! Here’s how to enjoy those trendy breakfasts without breaking your calorie budget before it’s even lunchtime. And for some All Star accounts to follow ASAP, check out these 20 Healthy-Eating Instagram Accounts That Crushed 2016.

TRENDY INSTA BREAKFAST 1: OVERNIGHT OATS

1

MAKE YOUR OVERNIGHT OATS IN ONE 8-OUNCE JAR

mason jar lid

You’re the type who likes to take the good news first? Great! Raw oats are an awesome source of heart-healthy soluble fiber, say The Nutrition Twins Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins’ Veggie Cure. Traditionally, overnight oats are made by taking raw oats and mixing them with yogurt, milk, or lemon water—and then allowing them to sit overnight so a creamy texture is formed. So far, so good; yogurt and milk are good sources of protein and calcium, and water is great for hydration. And then when you top the oats with antioxidant-rich fruits that are full of fiber and good-for-your-heart nuts, you’ve got a winning combo. For plenty of recipe inspiration and ideas, check out our famous list of 50 Best Overnight Oats Recipes!

The biggest fat trap is that the portion sizes can be way too large, according to The Nutrition Twins. It’s an easy fix, though! Simply stick to an 8-ounce jar (or less) for including all of your ingredients and follow these portion sizes, courtesy of the Nutrition Twins:

• Although many recipes call for up to 2 cups of oats for a single serving, that’s actually 300-400 calories just for your rolled oats. A serving size is actually just 1/2 cup.

• A good yogurt serving size is about 6 ounces. You should use just a cup of skim milk even though many recipes call for 1.5 times of this and use full-fat, calorie-dense varieties.

• “Fruit is healthy, but instead of just one 100-hundred–calorie piece of fruit, a recipe calls for several, adding another couple hundred calories,” The Nutrition Twins say.

• Two tablespoons of nuts are typically 100 calories, and many recipes call for up to 1/2 cup of nuts, which can be 300-500 calories, depending on the nut used, they say.

For new ideas on how to top your overnight oats, check out these 24 Best Overnight Oats Toppings!

2

USE SKIM MILK OR NON-FAT YOGURT

mason jar oats intro

Opt for skim milk or non-fat yogurt when you’re building your overnight oats. Six ounces of nonfat, plain yogurt is about 80 calories and 1 cup of skim milk is about 90 calories. But when you use full-fat milks or yogurts with added sugar, a small portion can suddenly skyrocket and become a couple hundred calories, say The Nutrition Twins. Although full-fat has made a comeback because it will help keep you satisfied, the small sprinkling of nuts you’re bound to add can fulfill your healthy fat quotient and be just as satisfying. Check out these 15 Nuts Better Than Protein Powder to see which ones you should consider incorporating into your dietary routine!

3

WATCH YOUR OVERNIGHT OATS ADD-INS

coconut flakes

“Many Pinterest or Instagram recipes call for added sugar, coconut, nut butters, and chocolate,” The Nutrition Twins say. Peanut butter may be healthy, but three tablespoons equal 300 calories! Dried fruit is very calorie-dense when compared to the actual fruit, too. “Then, start adding chocolate or coconut, and you’ve added several hundred more calories without blinking an eye,” they explain.

4

SPICE IS NICE IN YOUR OVERNIGHT OATS

cinnamon

Just because the recipe calls for agave, honey, or stevia, it doesn’t mean it’s calorie free—many have just as many calories as sugar, and the calories still add up. Instead, spices like cinnamon and nutmeg add a lot of flavor without the mini mountain of calories. Plus, cinnamon helps to fight diabetes by keeping blood sugar in check.

TRENDY INSTA BREAKFAST 2: AVOCADO TOAST

5

USE A THIRD OF AN AVOCADO ON YOUR TOAST

avocado

When it comes to foodie trends, avocado toast is killin’ it. The toast phenomenon not only gets gazillions of repins, it’s also made its way onto breakfast menus. Thankfully, avocados are very healthy and full of fiber, vitamin E, C, and K, and folate, says Sarah Koszyk, MA, RDN, author of 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin. This is a definite heart-healthy fat to include in your diet, she says.

“However, like all fats, it is not a free-for-all,” warns Koszyk. A good rule to follow: Use one-third an avocado on your toast, which is about 80 calories, she says. To switch up your toast options, don’t miss these 20 Avocado Toast Alternatives; several of them are just as pretty for your social feeds!

6

ADD VEGGIES TO YOUR AVOCADO TOAST

avocado toast with tomato and egg

Several recipes floating around on Pinterest call for avocado toast toppings that pile on the extra calories and fat grams. (Cough bacon crumbles cough.) But we see avocado toast as a blank canvas for veggies and fiber-rich toppings. Need some inspo? Layer on some cholesterol-lowering radishes or top with tomatoes, which can lower cancer risks. For some crunch, opt for cucumbers, a water-rich food that also packs in vitamin K to help keep your bones strong.

TRENDY INSTA BREAKFAST 3: BOWLS AND PARFAITS

7

ADD PROTEIN TO YOUR SMOOTHIE BOWLS

assorted nuts

A smoothie bowl is a close cousin to the smoothie, but it gets gussied up with some toppings and is eaten with a spoon instead of sipped with a straw. While smoothie bowls are a great way to increase the number of whole food vitamins and minerals you get in your diet, the fruit-based breakfast can be high in sugar, says Jennifer Keirstead, a registered holistic nutritionist. “By adding fats and proteins to smoothie bowls, you can help reduce the blood sugar spike,” she says. You can add in avocado, virgin coconut oil, nut butters like cashew or almond, raw pecans, hazelnuts, walnuts, or hemp and chia seeds, Keirstead suggests. If you need a muse, check out one of these smoothie bowl recipes.

8

CHANGE UP YOUR PARFAIT GLASS

yogurt parfait

If you assemble it right, a yogurt parfait packs a perfect one-two punch with protein and high-fiber carbs coming together to help keep you full. But instead of layering yogurt-berries-granola in a large goblet, control your portion size with a smaller cocktail glass. Granola adds a perfect crunch to your parfait, but it can also add significant amounts of sugar and calories. Treat it like a garnish and choose one of these healthy granolas.

9

USE GREEK YOGURT IN YOUR PARFAIT

greek yogurt

When compared to yogurt made from regular cow’s milk, Greek yogurt has twice the protein, fewer carbohydrates, and less sugar. If you make a yogurt parfait, use Greek yogurt to get more protein into that first meal of your day. A University of Missouri-Columbia study found that a high-protein breakfast can help improve appetite control throughout the day and reduce unhealthy snacking on fatty, sugary foods in the evening.

INSTA BREAKFAST RISING STAR

10

ADD ZUCCHINI TO YOUR OATMEAL

oatmeal zoats

Trending soon: Zoats! For the unfamiliar, don’t be alarmed when you see this green-tinted oatmeal in your Instagram feed. Zoats, or zucchini oatmeal, is made with zucchini, oatmeal, milk, and some add-ins. You can get some breakfast inspo with these zoats recipes. The reason we want to spoon this breakfast trend? It’s a great way to sneak more veggies into your diet while also being low in calories and high in fiber. Plus, zucchini has more potassium than a banana!

17 WEIGHT LOSS TIPS FOR NEW PARENTS

By Sharon Feiereisen
Reading this at 2:30 a.m. in between your little one’s feedings? We got you.
What’s one of the first things to take a backseat when you’re a new parent? Yep, you guessed it: A consistent, healthy diet.
When you have less free time and a lack of sleep (which makes you feel more hungry), it’s not surprising that losing the weight you’ve put on during pregnancy (or sympathy weight for dads, perhaps!) can be seriously difficult to shed.
While you may not have the time or mental energy for daily cardio or weight training sessions or have the surplus disposable income to splurge on the best organic produce, there are still plenty of things you can realistically do to boost weight loss. No military drills or juice cleansing required! Eat This, Not That! reached out to two of the most well-known nutritionists and asked them to share what they consider to be the easiest and most effective tweaks to integrate into the day-to-day life—no matter how overtaxed you are. And to blast even more fat, keep going with our essential 47 Best New Weight Loss Tips!

1
SNACK MORE

Eating small meals throughout the day keeps metabolism burning efficiently and prevents excessive hunger. “Whether it’s intentional (in an attempt to lose weight “faster,”) or unintentional (because parents are so preoccupied taking care of their new child), meals are often skipped in new parenthood. Despite taking in fewer calories in the moment, this actually hinders weight loss efforts, and may even lead to weight gain over time,” explains Zuckerbrot. Why? When the body is deprived of food for many hours between meals, it starts conserving fuel and burning fewer calories to protect itself from starving. Metabolism slows down, which inhibits weight loss despite the temporarily reduced caloric intake. Skipping meals also causes blood sugar levels to begin to drop. Low blood sugar can produce hunger pangs, which can trigger bingeing and food cravings. ” Blood sugar levels begin to drop within two hours of eating, so aim to eat four small meals a day. Breastfeeding moms especially need to be sure they are eating regularly and adequately, as the body requires energy to create the breast milk.” Make sure you’re choosing healthy snacks, too—not just anything. Which reminds us, have you seen our exclusive report on Every Little Debbie Snack and Treat—Ranked!?

2
STOP EATING BEFORE BED

Late night eating is a guilty pleasure for many, but while your mind might be screaming for a midnight serving of ice cream, the body actually loves a fast during the night. “I recommend having your last bite of food three hours before bed,” says nutritionist and founder of NAO Nutrition, Nikki Ostrower. “Eating right before bed doesn’t give your body enough time to digest especially because our body prefers to be upright during digestion. It can also cause indigestion and inflammation in the gut, all of which contribute to slowing down your metabolism.”

3
HAVE A MORNING DETOX

No, we’re not talking about some extreme juice cleanse, but rather a detox elixir to wake your body up in the morning and set you up for a healthy day. “Right when you wake up, have one tablespoon of Braggs Apple Cider Vinegar with 8-ounces of water. This ritual is great for weight loss and liver detoxifier (side note: this means it can help mitigate a hangover!),” says Ostrower. “It also increases the Hydrochloric Acid (HCL), the good acid your belly makes which helps digest fats, carbs and proteins and prepares you for a day of eating. Great for weight loss, cravings, detoxification and disease prevention.” Basically, this mix is like putting the key in the ignition and starting digestion on the right foot. For more great items to detox with, check out these 25 Best Foods for Instant Detox!

4
MIND YOUR PLATE

It’s not only what’s on your plate that matters. Research has shown that your actual plate – the size and even the color – can influence how much you eat. Place your food on a salad size plate. According to the Cornell University Food and Brand Lab when people used a 10-inch plate they ate 22 percent less food than those who used a 12-inch plate. Similarly, those who ate pasta on a white plate ate 22 percent more than those who ate the same pasta on a red plate.

5
EAT LESS ‘HEALTHY’ FOOD

It may sound nutty, but it’s all too common for people to assume that healthy foods aren’t as filling as their unhealthy counterpart and therefore they tend to overeat. According to the Journal of the Association for Consumer Research when test subjects were given a “healthy cookie” they reported being hungrier than those who were given a regular cookie and ultimately ended up eating more even though the cookie, in both cases, was the same. This research’s results were replicated with fat-free, high-fiber and other “healthy” jargon.

6
FOCUS ON FIBER

Adding high fiber foods like fruits and vegetables, whole grains, bran and legumes to your diet can aid in weight loss for new parents. “Fiber is a zero-calorie, indigestible part of a carbohydrate that adds bulk to food. When eaten, fiber swells in the stomach, so dieters feel fuller, on less food, and are less tempted to mindlessly snack,” explains Zuckerbrot. Fiber also naturally boosts metabolism, which also helps in weight loss.

7
GET ENOUGH SLEEP

As new parents, the notion of getting enough sleep is almost laughable, but it can have an impact on weight loss efforts as the amount and quality of your sleep affects the hormones that control feelings of hunger and fullness. “Ghrelin stimulates appetite, causing you to feel hungry, and leptin is responsible for sending a signal to your brain that you are full,” explains Zuckerbrot. “When you’re well rested these hormones work in balance, however, when you are sleep deprived, leptin levels plummet and ghrelin levels rise, setting the stage for overeating.” Sleep deprivation leads to more than just slowed thinking and sluggishness; it exaggerates feelings of hunger during day, even if you’ve had enough to eat.

8
DON’T SKIP BREAKFAST

We’ve all heard it, and for good reason. Breakfast is the most important meal of the day for kids AND parents alike. New parents often get so preoccupied making sure their little ones are fed breakfast that their own morning meal gets sidelined. Skipping breakfast slows down metabolism and leads to weight gain. Zuckerbrot highlights studies that show that breakfast eaters burn calories more efficiently throughout the day and are more likely to be thinner than non-breakfast eaters. The celebrity nutritionist recommends starting your day with a breakfast that combines fiber and protein, like Greek yogurt with a high fiber cereal, hard boiled eggs with high fiber crackers or toast, or a high fiber/high protein bar. “The combination of fiber and protein keeps you feeling full, for the longest period of time, on the fewest calories and will keep blood sugar steady so energy levels are even and temptations to graze on refined carbohydrates later in the day are minimized.” We also strongly recommend these 50 Best Overnight Oats Recipes!

9
BE MINDFUL

Many people overeat because they’re eating too quickly or distracted during their meals (i.e. eating while doing another activity). It takes about 20 minutes for your brain to process that you are full so eating slowly is imperative for weight loss. “Chew your food 20 times,” recommends Ostrower. “This not only pre-digests the food, it also helps you to slow down, therefore you won’t eat as much.” The nutritionist also recommends being aware of what you keep in your home. “Avoid keeping triggering processed food in the house. If it’s not there, you won’t eat it.” In tandem with this bear in mind smart swaps. “I often recommend that parents, for example, replace that evening glass of wine with Kombucha. Kombucha stimulates digestion and has tons of feel good B vitamins.”

10
SQUEEZE IN FITNESS

While you may not have time to get to a gym or even have the time for an at-home workout, you can still work fitness seamlessly into your daily schedule. Get a running stroller and use it when checking errands off your to-do list. “We bought the Thule,” says Ostrower. “It’s light, has a great compact design, it’s easy to maneuver, gives a smooth ride and it’s super comfy for the nugget.” Another option? Do squats while your baby is in an Ergo carrier. No matter what kind of fitness you work into your schedule, however, be realistic with your goals so you don’t find yourself giving up quickly.

11
STAY OFF THE SCALE

After giving birth there are many hormonal changes in the body that can make weight and emotions fluctuate. For some, getting on the scale during this time is essentially asking for a panic attack. Zuckerbrot warns that getting worked up and stressed out about the weight can be counterproductive for the weight loss and prevent you from shedding pounds. “Quantifying weight gain/loss/progress (ie getting on the scale) can be very alarming. Instead of the scale, use clothing as an indicator of progress. Understand that the weight gained during pregnancy was not put on overnight, so you cannot expect to shed it overnight. Stay focused and calm, and the weight loss will follow.”

12
KEEP YOUR STRESS IN CHECK

We know, we know this is a lot easier said than done when your nugget is yelling at all hours of the night and you have to get up for work at 6 AM, but bear in mind that a study published in Social Science and Medicine discovered that men gain more weight after childbirth than women. The study found that the reason men were gaining weight was that their lifestyle was so drastically different after giving birth (i.e. less drinking, smoking, and exercising). The high stress levels were possibly contributory as well. “New parents can try to incorporate some stress reduction activities like five minutes of meditation daily and, in whatever way possible, returning to enjoyable activities such as dining out, socializing with friends – this may actually help with weight loss efforts!” says Zuckerbrot.

13
BE A POSITIVE ROLE MODEL

A study published in the journal Obesity stated that the children of overweight and obese adults were more likely to gain weight in the first 24 months of birth and also were less likely to be satiated with meals. Children with obese parents are far more likely to be obese themselves. “If your own health isn’t enough of a concern, use your child’s health as your motivator,” says Zuckerbrot. “The foods you choose to eat in front of your child will very likely shape their bodies and perception for life. Get educated on proper nutrition with a registered dietitian and set an environment of health in the home.”

14
LEAVE THE KID FOOD FOR THE KIDS

Many parents make the mistake of tasting and picking while preparing foods for their toddler or little one. “When preparing foods for your child, try to not taste and serve yourself the foods that are for them,” cautions Zuckerbrot. “Foods are not free just because they are small! Be sure to save all foods as leftovers.” Don’t miss these 18 Ways to Make the Most of Leftovers while you’re at it.

15
DRINK WATER

New, busy parents may not be getting enough water in their diet, which can hinder weight loss efforts. Water plays a key role in nearly every bodily function and it fills you up so you tend to eat less, thus helping with weight loss. Zuckerbrot recommends eight to 12 cups of water a day. “Being dehydrated can also mimic hunger. Many times, our hunger is thirst in disguise, and you can experience symptoms such as feeling weak, cranky and tired. To get rid of these symptoms we then grab a candy bar when all we really needed was a drink of zero-calorie water.” Also note that getting enough water is especially important for breastfeeding mothers, as breast milk amount is directly linked to the amount of water you consume. If you’re not a fan of regular water make flavored water by infusing fruits. If opting for store bought flavored waters, however, make sure to avoid ones with added sugars, preservatives, and chemicals.

16
NURSE YOUR BABY

Not only does breastfeeding offer significant health benefits for mothers, it can be a huge weight loss aid. “Breastfeeding secretes about 400-700 calories per day (according to the American Pregnancy Association) which can help in losing the weight put on during pregnancy,” says Tanya Zuckerbrot MS, RD, and founder of F-Factor Diet. The National Institutes of Health reviewed more than 9,000 study abstracts and found that women who either didn’t breastfeed or stopped breastfeeding early on had an increased risk of postpartum depression, which can make post-pregnancy weight loss difficult. Zuckerbrot adds that research has also shown that breastfeeding triggers the release of oxytocin, a hormone associated with relaxation, and when asked, many mothers reported that nursing relaxed them. Bonus: Breastfeeding has been linked to a decreased risk of breast and ovarian cancer and may play a role in lowering osteoporosis risk.

17
MAKE A PLAN

Bringing a baby home changes “normal” daily routines to an almost unrecognizable state for new parents. In order to adjust and regain order in your life, start with getting your eating on track. Take time to plan what and when you are going to eat. Zuckerbrot suggests writing down an outline each morning or at the beginning of the week. “With a plan, you are less likely to skip meals and/or snack on refined carbohydrates and other irresponsible foods. If a person’s blood sugar gets low (which happens when they skip meals) the body goes into an emergency state and craves sugar. This leads to decreased inhibitions when it comes to food choices.”

12 WEEKEND HABITS THAT MAKE YOU GAIN WEIGHT

By Brittany Anas
As if you needed another reason to hate Monday…
PSA: If you’re already in a funk Monday morning, step away from the scale. A 2014 study in the journal Obesity Facts found that we tend to weigh the least on Friday mornings and the most on Sundays and Mondays.
So, let’s debrief. What exactly happens over the weekend that causes the Monday morning weight gain and makes our work clothes fit a little tighter? We asked the experts about the bad weekend habits that are translating to a heavier start to your week. See how many you’re accidentally doing and then check out these 10 Science-Backed Mental Hacks to Lose More Weight so you don’t feel like you’re depriving yourself!

1
YOU ORDER TOO MUCH TAKEOUT

Didn’t heed our advice and hopped on the scale anyway? Deep breath while we do a little math. It takes 3,500 calories to make up a pound of fat. If you’re noticing an uptick on the scale, there’s a good chance it’s all that sodium you ate over the weekend. (We’re pointing at you, tortilla chips!) “Restaurant food tends to be drenched in salt and oil,” says Amanda Dale, an ACE-certified personal trainer who maintains ThisFitBlonde, a health and wellness blog. Another salt bomb? The takeout you ordered while binge-watching an entire season of your favorite show on Netflix. Gisela Bouvier, RDN and owner of B Nutrition and Wellness, LLC, explains that when we eat too much sodium, our bodies retain fluid—which tips the scale. Speaking of takeout, find out the 23 Foods You Should Never Order for Delivery or Takeout!

2
YOU EAT TOO MANY CARBS

If you whisper, “Me, too” every time you hear Oprah exclaim, “I love bread!” in her Weight Watchers commercial, we’re going to take a solid guess that you love carbs. So, if your weekend is kicking off with a bread basket at dinner on Friday night and ending with syrup-drenched pancakes on Sunday morning, it could be that carbs are the culprit of your tighter pants. “When we consume carbohydrates, glucose is being pulled into the muscles for reserved fuel known as glycogen,” Bouvier says. “However, when glucose is pulled in, so is water. An increased intake of carbohydrates during the weekend can be more weight on the scale Monday morning, thanks to some added water weight.”

3
YOU TAKE A ‘REST DAY’ OR TWO

Even if you are a devout gym-goer during the week, if your rest day (or days) fall on the weekend, you could be making some gains—and not the good kind you post on social media about. “Not breaking a sweat could mean extra weight come Monday morning,” Bouvier says. “A weekend sweat session helps to decrease excess water weight, while at the same time also helps to make better food choices,” she says. “Studies show that when we exercise, we tend to make better, healthier food choices as well.”

4
YOU SLEEP TOO MUCH OR TOO LITTLE

By now, you know that quality ZZZ’s translate to fewer LBs. But if you’re staying up late on the weekends and missing out on sleep, your lack of sleep could be to blame for the extra weight. A study from the journal Psychoneuroendocrinology revealed that too little sleep makes you more likely to choose bigger portion sizes. On the other side of the pillow, studies have shown that sleeping too much (defined as more than 10 hours a day), is correlated with decreased cognitive function and increased risk of obesity, depression, diabetes, and chronic inflammation. The message here? Clock in for a good seven to eight hours of sleep. Be mindful of these 30 Best and Worst Foods for Sleep to make it easier on yourself.

5
YOU SKIP BREAKFAST

If you abandon the alarm on the weekends and let yourself snooze until it’s almost lunch time, you wake up like a bear coming out of hibernation. “This leads to a huge appetite and overeating during the first meal of the day,” says Rebecca Lewis, in-house dietician at HelloFresh. “When you skip breakfast, you’re not fueling yourself for the day and you end up feeling drained.” The consequence? Intense hunger cravings that which lead you to reach for foods that are high in fat, sugars, and sodium. Eating a breakfast rich in protein and fiber helps keep those cravings in check.

6
YOU’RE EATING OUT A LOT

So, you pack your lunch and cook dinner throughout the week. Go, you! But when the weekend rolls around, you’ve got brunch plans with your besties and dinner dates lined up. You gotta enjoy your life, but you also must know that these excursions need to be managed. “Statistically, restaurant foods are high in fat, sugar, and sodium, the very things we are so careful to watch out for during the week,” Lewis says. Stay away from dishes that are described with adjectives like battered, breaded, crispy, smothered, loaded, and bottomless and instead opt for items that are baked, broiled, grilled, marinated, poached, or steamed. “Always ask for sauces, vinaigrettes, and dressings on the side so you can choose how much you actually want to eat,” Lewis says. Scope out these 35 Tips for Being Healthy While Dining Out for even more smart and subtle moves that you’ll be happy you made.

7
YOU DRINK MORE THAN USUAL

“It’s so easy to add on extra calories from alcohol, especially when the average person consumes more than a recommended portion size,” Lewis says. For example, that pint of beer is actually four more ounces than the 12-ounce recommendation. Plus, when we imbibe, we’re more uninhibited—and that’s how 2 a.m. pizza orders and late-night Taco Bell runs happen.

8
YOU DON’T SNACK ENOUGH

During the week, a lunch break is the perfect reason to get away from your desk for a bit. But if you’ve packed your weekend schedule and are skipping meals and forgoing healthy snacks, your metabolism is going to take note. “Skipping meals can definitely lead to blood sugar dropping and energy dropping,” says Eliza Whetzel, RD with Middleberg Nutrition in NYC. “Your metabolism will drop as well because it doesn’t know when the next meal is coming. Eating small meals or snacks every few hours will help fuel the fire that is your metabolism and keep your energy up.” Don’t miss these other 31 Ways You’re Messing Up Your Metabolism Today.

9
YOU “SAVE” CALORIES FOR A BIG DINNER

If you skip lunch on Saturday or Sunday because you’re going out to an all-you-can-eat sushi spot for dinner, you’re breaking a weight loss golden rule. “When people skip meals, they tend to ‘reward’ themselves later in the day to make up for the calories forgone,” Whetzel says. “This may lead to overeating and indulgences that pack on the pounds over time.” Being more consistent with meal times on the weekend can help you maintain a good metabolic rate, she says.

10
YOU OVER-REWARD YOURSELF

Live by the motto “Treat yo’ self!” on the weekend? You might be overdoing it with too many indulgent, calorie-rich foods, says Ashlea Braun, registered dietitian at The Ohio State University Wexner Medical Center. “Although you should relax and ‘reward’ yourself, consider doing so with non-food items, like buying a new book or new clothes or catching up with friends and visiting a park.”

11
YOU’RE EATING BIGGER PORTIONS

During the week, you might eat a quick bowl of oatmeal or fruit for breakfast, Braun says. Come the weekend, though, you’ve got more time to make a bigger breakfast, complete with bacon, hash browns, and more. “Not only is this a greater volume of food, but the choices we’re making are higher in calories, which can contribute to weight gain,” she says. If you choose more indulgent foods, stick with smaller portions and balance out meals with lower calorie items, like veggies.

12
YOU DON’T STAY HYDRATED

If you’re the type to have a water bottle at your desk—and you should be!—then your regular water consumption may drop off on the weekends when you aren’t in the same spot all day with that water one foot away from you. And when you’re dehydrated, your body actually retains water—making you puff up, too. 

30 EASY WAYS TO LOSE WEIGHT—WITHOUT GOING TO THE GYM

By Olivia Tarantino
Trying to shed a few? Skip the gym—take a bubble bath instead.
Everyone knows the popular weight-loss mantra: Move more and eat less. And although they’re listed together, these two pieces of advice don’t need to be treated equally. Let us explain.
Yes, we know that moderate intensity exercise is good for maintaining and improving your health, but more than fifty studies have uncovered evidence that exercise alone may not be the best way to lose weight.
Besides the fact that research shows exercise can undermine weight loss by making you hungrier, it can also mislead you to believe you can continue to indulge in junk foods either as a reward for exercising or because you’ve created a calorie deficit, i.e. a “buffer.” That’s not even the worst of it. A study published in the journal Obesity Reviews found that people also tend to overestimate how many calories they burn when they workout. As a result, participants typically overcompensated for their workouts by eating more calories than they burned.
Although exercise can certainly help build fat-burning muscle and maintain a svelte physique, it won’t shrink your waistline as much as changing your diet will. So now that we know “eating less” should take priority in your weight-loss journey, where to start? Because it’s easier said than done, we’ve uncovered thirty slimming secrets that can help you tackle your muffin top through diet swaps as well as lifestyle and eating habit changes. (And yes, de-stressing with a bubble bath is one of them.) Find out how you can avoid becoming a gym rat below, and then double down on your efforts by starting your day with one of these super simple 50 Best Overnight Oats Recipes.

1
CALL IT A NIGHT EARLIER

Want to eat less? Your first line of defense is getting a good night’s rest. When you don’t get enough quality shut-eye, your body increases levels of the hunger hormone ghrelin and decreases the satiety hormone leptin—resulting in unignorable hunger pangs. Plus, studies show that your sleep-deprived self craves more unhealthy, high-calorie and high-fat foods, which means you’ll not only eat more food, but you’ll be eating more junk.

2
TAKE YOUR COFFEE BLACK

Over 50 percent of Americans drink coffee on a regular basis, and many of them use calorie-laden additives like sugar, flavored syrups, or cream in their beverage. As a result, rather than being a zero or five calorie drink, the average calorie count of a cuppa joe skyrockets 1,280 percent, to 69 calories, according to a recent study published in the journal Public Health. Not only will taking your coffee black save you nearly 500 calories a week, but, since more than 60 percent of those calories come from sugar, you’ll also be lowering your risk of insulin resistance, diabetes, and other metabolic disorders. Leaving the sugar packets on the shelf is one of our 36 Easy Ways to Cut 50+ Calories.

3
CARRY A WATER BOTTLE EVERYWHERE

Did you know that 60 percent of the time we inappropriately respond to thirst by eating instead of drinking? So says a study in the journal Physiology & Behavior. Experts believe the mistake stems from the fact that the same part of our brain controls hunger and thirst, and sometimes it mixes up the signals. Not only will keeping a water bottle around help you respond to thirst correctly, but chugging water can help you feel full, keep your metabolism humming, and even help you debloat!

4
SWITCH FROM CANOLA OIL TO EXTRA-VIRGIN OLIVE OIL

Vegetable oils like canola and soybean oil are high in inflammatory omega-6 fatty acids, which can throw your body into a state of chronic inflammation, causing weight gain and skin issues. Instead, grab a bottle of extra virgin olive oil, whose polyphenols have been known to help lower blood pressure and whose oleic acid has been found to help reduce appetite and promote weight loss.

5
OPT FOR 2%

Dairy fat, that is. You may be surprised to hear it, but fat free food doesn’t necessarily translate to a fat-free body; According to a European Journal of Nutrition study, participants who ate full-fat dairy tended to weigh less and gained less weight over time than those who opted for non-fat products. Experts explain that non-fat foods can be less satisfying overall thanks to the low fat content (since fats are digested slowly and can keep you fuller longer), and because many fat-free food items are made with waist-widening artificial ingredients.

6
STASH A SNACK IN YOUR BAG

Don’t push through that mid-afternoon grumble. Trust us. Studies have found that those who eat late lunches, and those who go the most time in between meals end up consuming more calories during those meals compared to those who eat more often. The reasoning is simple: when you’re hungry—and running on empty—your body switches to starvation mode and increases production of your hunger hormones, which then causes you to overcompensate at your next meal. To keep yourself from overeating, always carry a snack with you. Here are some of our favorites: 20 Best Low-Carb, High-Protein Snacks.

7
GIVE HEALTHY FOODS PRIME SHELF SPACE

The junk food struggle is real—we know. And willpower isn’t to blame. A University of Sydney study found that eating junk food can become a habit, and one that’s perpetuated simply by stepping into a room (like your kitchen) or experiencing a food cue (like a fast food commercial). Breaking these bad eating habits will take time and patience, but there’s a simple fix: Prioritize healthy foods in front of junk food in your pantry. That way, when you’re craving a cookie you have to push aside the almonds and quinoa to get to it. It’ll serve as a little reminder to keep up your better-body goals.

8
KEEP CHOPPED VEGGIES ON HAND

Fill up on veggies and you’ll be less likely to fill out your jeans. Research published in the journal PLOS Medicine linked greater consumption of high-fiber vegetables to greater weight-loss results when compared with diets low in high-fiber foods. Not only are these veggies super-satiating, they’re also full of anti-inflammatory antioxidants and will displace snacks like nutrient-deficient potato chips and pretzels.

9
MAKE AT LEAST ONE OF YOUR MEALS MEATLESS

You don’t have to go all-out vegan to reap the benefits of a meat-free diet. Just try for one lunch or dinner a week. In doing so, you’ll be consuming more plant-based protein, of which a University of Copenhagen study found to be even more satisfying than pork and veal-based meals, and make people feel more full. It gets better: The researchers also found that participants who ate a vegetarian high-protein meal consumed 12 percent fewer calories in their next meal compared to those who ate meat!

10
KEEP A STOCKED FREEZER

You have two options when you get home late from work starving and see an empty fridge—one, order belly-bloating, high-calorie, greasy takeout, or two, whip up a quick veggie-packed stir fry with the frozen veggies you always keep in your freezer. If you keep healthy ingredients on hand (like frozen fruits, veggies and pre-portioned protein), you won’t have to resort to unhealthy delivery meals. For tips on what you should stock in your pantry, don’t miss these 30 Weight Loss Ingredients to Always Have On Hand.

11
KICK THE CAN

One of the simplest ways to cut calories is to limit products that have added sugar. These simple carbs are essentially void of nutrients and can cause you to be perpetually hungry (which means you’re likely to overeat). The most effective tactic is targeting beverages: sugary coffees, iced teas and soda. These liquid calories are in a class of their own: An American Journal of Clinical Nutrition found that energy obtained from drinking fluids has been shown to be less satisfying than calories from solid foods, which causes us to drink more (and a greater number of calories) before we feel satisfied. Just to see how poorly your favorite stacks up among the pack, check out our exclusive report: 70 Most Popular Sodas Ranked By How Toxic They Are.

12
BROWN BAG IT

Preparing your own lunch means you put the calorie-cutting power in your own hands—not in the hands of the restaurateurs who have no stake in your weight-loss journey. Prepare any of these 25 Super-Healthy Lunches Under 400 Calories, and you’ll save 600 calories a meal compared to if you ate at a standard sit-down restaurant, whose midday meal can average more than 1,100 calories.

13
FREE YOURSELF FROM YOUR DESK

A lunch break should be just that—a break! Research published in the American Journal of Clinical Nutrition found that people who eat while distracted can consume 288 calories more in one sitting than they would otherwise. Experts explain that keeping your mind busy while eating can prevent certain satiety cues from instructing your brain that you’ve had your fill.

14
MAKE YOUR MEALS ‘GRAM-WORTHY

You won’t just get more likes on your Instagram photo. Making your food look picture-perfect can encourage you to load your plate up with more colorful, fresh veggies. What’s more, it may even make your food taste better! A study published in the journal Health Psychology found that when participants spent time preparing the food they make, they found it to be significantly more satisfying than those who had the food prepared for them, even if the food was considered “healthy.”

15
DESTRESS WITH BUBBLES: A BATH, NOT SODA

Eating well is essential to weight loss, but a good diet alone may not be enough to counteract all the harmful effects stress has on our bodies. A new study published in Molecular Psychiatry suggested that being stressed could even override the benefits of making better food choices! When you’re constantly pulling your hair out, the stress hormone cortisol builds up in your body. And that’s bad news for your belly. Cortisol forces your body to store fat and revs your hunger for high-calorie foods, meaning that you may start craving a donut even if your stomach is actually full. While improving your diet is important, you’ll be more successful if you take a second to relax (and yes, taking a bubble bath counts!).

16
CLEAR FOOD FROM YOUR WORKSPACE

Ever heard of the seafood diet? You see food and immediately eat it! To curb your junk food consumption, start by ridding your workspace and kitchen counters of your dietary kryptonite. Keeping these vices visible will set yourself up for failure by triggering a trait dubbed by Harvard researchers as “visual hunger:” an evolutionary trait that increases levels of hunger hormones when we see food. Instead, hide your stash in opaque containers or in the back of your cabinet.

17
BE HAPPY WITHOUT HAPPY HOURS EVERY DAY

Look, we’ll be the first to tell you we love wine—especially red wine, which actually offers antioxidants and is considered relatively healthy when consumed in moderation (no more than two glasses a day). But if you’re looking to lose weight, one of our best tips is to put down the glass. Because alcohol is fairly caloric and provides relatively few nutritional benefits, drinking shouldn’t be an everyday event. For example, two pints of beer a day can add nearly 2,000 calories to your weekly intake—so cutting it out can help you lose over two pounds a month. For those few times that you do choose to indulge, though, do so wisely with the help of these 20 Tips for Choosing Healthy Alcohol Drinks.

18
TAKE HALF TO GO

We have no issue with eating out once in awhile, but heed this advice: ask your waiter to box up half the meal before it reaches the table. A recent study discovered that the average meal at your local American, Chinese, or Italian restaurant contains a whopping 1,500 calories, so following this tip can save you a cool 750 calories. Plus, you’ll get a free lunch for tomorrow!

19
ALWAYS SUB FRIES FOR A SIDE SALAD

We’re singing, “bye, bye, miss American fries!” You can even stick with your weekly burger order from your favorite pub, just sub out the spuds for a salad. Doing so can save over 150 calories while filling you up with fiber-rich veggies that are great for improving digestive health.

20
SERVE YOURSELF

Here’s a simple to to avoid eating unhealthy foods: serve yourself. According to USC researchers, the simple act of having to plate your own grub, instead of having a server or friend dish out a helping for you, can curb an unhealthy indulgence. So next time you’re celebrating a coworker’s birthday, serve (and cut!) your own slice of cake.

21
HAVE AN INTIMATE DINNER

Here’s a great excuse for date night!: A new Cornell study found that men are at a unique risk of overeating in social situations—even if there isn’t an incentive to do so. “Even if men aren’t thinking about it, eating more than a friend tends to be understood as a demonstration of virility and strength,” explained co-author of the study, Kevin Kniffin, PhD. So instead of meeting up with a whole crew for a night out, opt for a romantic dinner for two or see your guy friends one at a time to keep yourself from overdoing it.

22
TRY A NEW RECIPE

Comfort foods earn a spot in our hearts because they taste good and evoke strong, pleasant memories of growing up. Although it’s OK to indulge in one of these classics once in awhile, you may want to cut down on the number of mom’s recipes in your weekly roundup. According to an analysis of 30 years of data by the London School of Economics, the traditional meals your parents and grandparents used to make are simply too caloric for our less-active generation. Instead, don’t be afraid to venture out of your comfort zone and check out healthier recipes: start with these 20 Healthy Sandwich Recipes!

23
PASS ON “DIET” FOODS

It can seem like a simple fix when you’re going on a diet, but don’t fall prey to these marketing ploys. “Diet” foods are usually loaded with artificial sugars like sucralose and aspartame. Although artificially sweetened beverages contain fewer calories than sugary versions, a new review of more than 30 years of studies found there to be no solid evidence that sugar-free alternatives prevent weight gain. Although artificially sweetened beverages contain fewer calories than sugary versions, researchers say they still trigger sweet receptors in the brain, which may make people crave food. Coupled with the fact that most people view diet drinks as healthier, it could lead to over-consumption, the researchers argue.

24
COOK YOUR OWN FOOD

You already know that restaurant dishes are high in calories, but we’re not just talking about takeout. A study published in the journal BMJ Open found that most food Americans eat is “ultra-processed,” which means a product is made of several processed ingredients like flavors, colors, sweeteners, emulsifiers and other additives to disguise its undesirable qualities. Examples include store-bought items like bread, frozen meals, soda, pizza, and breakfast cereals. Not only do ultra-processed foods lack nutrients that protect against health issues, they make up 90 percent of our added-sugar intake, which causes a range of health issues from obesity to type II diabetes. Sub out a Lean Cuisine for a home-cooked dinner, a bowl of cereal or a couple of eggs overeasy to spare your tummy the trouble.

25
REASSESS YOUR DIETARY ADVERSARIES

How many times have you battled through a cup of ice cream while praying your stomach doesn’t start acting up? Although you might feel like it’s not a big deal to push your body to its limit, you might be missing the root of the issue: you could be suffering from a food intolerance or allergy. So, each time you eat dairy, gluten or refined grains, it can contribute to extra inflammation, a weakened immune system and weight gain. Learn to listen to what your body tells you by keeping note of any discomfort in a food journal. Or try an elimination diet—call in the pros for help if you’re experiencing one of these 15 Signs You Should Go See a Nutritionist.

26
BE BORING

You don’t have to keep up with the latest food trends and cook your way through every foodie magazine on the shelves to get lean. In fact, trying to switch up your routine too often can feel tedious and time consuming, which may cause you to abandon your dinner plans and just order high-calorie takeout. Instead, make eating choices easy by finding a few favorite healthy, go-to recipes and stick to them.

27
TAKE TIME TO CHAT DURING YOUR MEALS

Fast food isn’t just bad for you because it’s full of gross additives and chemicals; it’s also because it’s precisely engineered to be eaten as quickly as possible. And that’s bad news because you can end up eating more than your body needs to feel full. It takes roughly 20 minutes for your stomach to signal to your brain that you’ve eaten your fill. Eat your meal at superspeed, and you’re more likely to overeat. Our suggestion? Take time to chat with your friends and family while you eat. Put your fork down. Chew slowly. Anything that will extend your meal until the 20 minute mark.

28
SIZE DOWN

It may not be groundbreaking advice, but it’s tried and true: portion control saves you hundreds of calories in the long run. Ordering your favorite latte in a tall size instead of a venti can save you at least 150 calories per Starbucks run. Want more simple ways to stick to serving sizes? Check out these 18 Easy Ways to Control Your Portion Sizes.

29
TAKE A HIKE

Here’s another reason to skip the gym: not only do studies show your body burns more calories when you exercise outdoors compared to indoors, but an Environmental Science & Technology study recently found that you’re also more likely to report a greater sense of pleasure, enthusiasm, and self-esteem and lower sense of depression, tension, and fatigue simply by walking in nature compared to on a dreary treadmill. Of course, it’s a bonus that you’re burning more calories, but Cornell researchers have also found that improving your mental health and mood can lead to healthier food choices.

30
DISH OUT PLATES BEFORE YOU SIT

We’re huge proponents of family dinners, but make sure to plate your home-cooked meals before sitting at the table. When you dine buffet-style from the counter rather than laying out each dish on the dining room table, it causes people to think twice about whether they really need another helping before getting up to serve themselves again. 

20 WEIGHT-LOSS “RULES” YOU CAN STOP FOLLOWING

By Olivia Tarantino
Many of the diet rules you’re struggling to follow may actually be doing more harm to your body goals than good.
Rules are rules for a reason.
If you took that red traffic light as a “light suggestion,” you’d put your life in significantly more danger than if you had waited behind the white line like you were instructed to do in driver’s ed. So we can agree that rules are important to follow for your health and safety, right? Here’s the catch, though: What if the rules you’ve been following aren’t actually rules? And what if by following these “rules,” you’ve been doing more harm to your body than good?
Well that’s the precisely the case with these faux weight-loss rules. They sound like they’d help you whittle down your waistline, but, in reality, following these myths is actually stalling your slim-down progress. We’ve compiled a few of these classic weight loss “rules” that are begging to be broken. Kick these habits to the curb, and replace them with better advice. Start with these 30 Weight Loss Tips Better Than Counting Calories!

1
YOU HAVE TO EXERCISE—A LOT

No, you don’t have to spend four hours in the gym every day to lose weight. Firstly, there’s an issue with overtraining—when you start an exercise routine for the first time and go too hard too fast, “you risk injury and creating new imbalances in your body that will cause you major problems down the road,” explains Nika Eshetu, pilates instructor and owner of Atomic Pilates in Los Angeles. And you don’t want to put yourself out of commission after week one. Plus, if you’re not giving yourself time to rest, recover, and rebuild, you can further increase your risk of injury and actually hinder your muscle-building progress. (And muscle is what actually helps you burn more calories.)
Finally, studies have shown that people tend to increase their food intake after exercise. Experts believe the increase in calorie intake could be a combination of people believing they burned more calories than they did and because exercise makes you hungry! Either way, the point is that an exercise routine deserves a spot in your lifestyle overhaul, but you don’t have to go all out right out the gate.

2
YOU SHOULD LOAD UP YOUR PLATE WITH HEALTHY FOOD

Yes, avocados are full of healthy fats and anti-inflammatory compounds, but that doesn’t mean you can eat the whole fruit in one sitting. The issue comes from the fact that when we perceive a food to be nutritious and healthy, we may let our guard down when it comes to being careful about counting calories, which can ultimately lead to overeating or feeling entitled to indulge, according to a study done by Cornell University researchers. Remember: even good-for-you foods have calories and portion control always matters. That’s why we found these 30 Healthy Foods You Better Eat in Moderation.

3
YOU SHOULD START YOUR DIET WITH A DETOX

Juicing may be America’s #1 prefered way to rid your body of toxins, but this hotly debated practice isn’t always the safest—or most effective—way to flush out your body. First of all, your liver does a pretty good job of ridding your body of toxins on its own, and juicing or drinking lemon water hasn’t been proven to do much to help this process. What we do know, however, is that going on a low-calorie cleanse will likely cause you to feel lethargic: “Without enough calories and energy, you could feel weak, have headaches, or have low energy,” explains Jim White RD, ACSM, owner of Jim White Fitness & Nutrition Studios. Feeling tired before you even start your diet doesn’t sound like you’d be starting off on a strong foot.

4
YOU DESERVE A REWARD FOR WORKING OUT

In a weight-loss regimen, the point of exercising is primarily to build calorie-burning muscle mass; it’s not to burn off enough calories so you can splurge on junk food. Not only will treating yourself to extra treats as a reward for exercise cancel out the calorie-burning benefits of exercise, but it also will serve to maintain your reliance on bad-for-you junk foods that you don’t need in your diet. Instead, reward yourself in other ways, like with these 25 Genius Ways to Reward Yourself After Weight Loss.

5
YOU NEED TO CUT BACK ON CARBS

Although low-carb diets can be effective for short-term weight loss, you don’t need to go low-carb to see the number on the scale dip. Complex carbs, like legumes, apples, and quinoa, are not the enemy, it’s the refined, or simple carbs, that you need to watch out for. Refined carbs digest quickly and spike blood sugar, boosting hunger, while fiber-rich complex carbs digest slowly and keep blood sugar levels steady, aiding weight loss. And because carbs are our main source of energy, when you don’t eat enough of them, you can begin to feel lethargic and weak, which won’t make you feel good, and could lead to indulging in high-calorie comfort foods.

6
YOU CAN EAT WHATEVER AS LONG AS YOU COUNT CALORIES

You’ve heard of the nutritionist who lost weight eating McDonald’s and another who lost weight eating Twinkies. It was all to prove that a calorie is a calorie is a calorie when it comes to weight loss. And while that may be true in the short term, it’s not necessarily the way to go about your diet. That’s because calorie counting isn’t a long-term solution. Do you want to weigh your food every day before you eat it? Instead of counting calories, you should focus on a more sustainable approach that focuses on eating wholesome foods like fresh produce, lean proteins, and healthy fats.

7
YOU SHOULD SKIP MEALS TO STAY IN YOUR CALORIE BUDGET

Have you ever skipped a midday meal because you knew you were going out later? If you have, it might very well be responsible for your expanding waistline. That’s because skipping meals slows your metabolism and boosts your hunger hormone levels. It puts your body in prime fat-storage mode and increases your odds of overeating at the next meal. To keep your energy levels stable throughout the day, focus on eating protein-packed, low carb snacks or small meals every 3 to 4 hours.

8
YOU CAN’T EAT AFTER 8 PM

Have you ever heard that your body’s digestive system “turns off” when you go to sleep, so any food not digested by the time your head hits the pillow will automatically be turned to fat? It’s a myth! “Your body’s processes never shut off,” says personal trainer at A-Team Fitness, Alexander M. McBrairty, NASM. This misconception stems from the observation that many people who snack late at night tend to weigh more than those who stop eating after dinner. Research has uncovered the reason behind this: people who snack late at night tend to binge eat or make poor food choices that are high in calories. Eating before bed is not necessarily a diet no-no, in fact there are actually some foods that help you fall asleep.

9
YOU SHOULD EAT LESS FAT TO LOSE FAT

No, eating fat does not automatically make you fat. While, yes, fats contain more calories per gram of food than carbs or protein (9 calories per gram compared to 4 calories per gram), fats can—and should—be a part of a healthy diet. In fact, Harvard researchers found that after participants lost an equivalent percentage of body weight, those who followed a low-fat diet (20 percent of calories from fat) were more likely to regain weight compared to those following a higher fat diet (40 percent of calories from fat). Studies have also connected those who consume whole-fat dairy products with having lower BMIs than those who opt for skim. Healthy fats—such as olive oil, coconut oil, avocado and omega 3s—are critical to fending off weight-inducing inflammation and promoting feeling of satiety. Get the complete picture with our helpful insights into What Happens to Your Body When You Don’t Eat Enough Fat.

10
YOU SHOULD GIVE UP GLUTEN

For people with celiac disease or a gluten intolerance, eating gluten-free is a necessity. But for those who think “gluten-free” means “weight loss-friendly,” beware the health halo. “Most gluten-free breads are made from refined grains, like white rice flour. These breads have double the carbs of whole-wheat breads,” shares Nashville-based nutritionist Sarah-Jane Bedwell, which means they’re even more likely to spike your blood sugar (aka spike levels of fat-storing insulin and make you hungry more quickly). Instead, focus on eating more whole grains and work on cutting out processed foods like sugary cereal and crackers. “A diet rich in vegetables and free of processed fare and can aid weight loss more effectively than simply trading in a gluten-filled food for gluten-free varieties. It’s also far more nourishing,” Isabel Smith, MS, RD, CDN, tells us.

11
IF YOU CAN REPLACE A MEALS WITH SMOOTHIE, YOU SHOULD

When made with the right ingredients—including protein, fiber, and healthy fats—a smoothie can be a quick, and healthy breakfast. Unfortunately, many times smoothies are huge whacks of carbs and sugar, only made with fruit and sugary juices. Not only will these carbs spike your blood sugar and send your hunger raging back with a vengeance shortly after you’ve eaten, but studies have shown that low-fiber, liquid calories are not nearly as satiating as calories from solid foods. And that means we have to drink more of the beverage (and consume a greater number of calories) before we finally feel satisfied.

12
YOU SHOULDN’T OBSESS OVER THE SCALE

Obsess? No. Neglect? Also no. You see, although it may feel like stepping on the scale every day can be a torturous reminder of slow progress, a 2015 Cornell University study suggests that it’s actually an effective approach to weight loss. According to senior author David Levitsky, people who weigh themselves daily and track the results are more likely to lose weight and keep it off than those who check in less often. The method “forces you to be aware of the connection between your eating and your weight,” Levitsky said in a press statement.

13
YOU SHOULD STICK TO SALADS FOR LUNCH

Have you ever ordered a salad, polished it off, and felt hungry 30 minutes later? We’ll be the first to admit we have. The reason why? A poorly-built salad is made entirely of carbs—with no staying power of satiating protein (chicken, beans, or fish) or healthy fats (avocado or nuts). Without enough fuel to keep you going, you’ll likely be delving into your office snack drawer sooner than you’d like. And even if your salad is balanced, not all restaurant offerings are waistline-friendly; in fact, some restaurant salads have more calories and fat than a Big Mac!

14
YOU NEED TO AVOID ALL SUGAR

By this point, you likely know that eating too much sugar is linked to diabetes, insulin resistance, obesity, and metabolic disorders. But don’t let that scare you off from all carbs—especially those from sugary fruits. Sure, fruit sugar is processed the same way in your body as added sugars, but fruit is also packed with cancer-fighting antioxidants, water to help fill you up, and fiber to slow the digestion of those sugars—preventing your blood sugar from spiking like nutritionally-deficient refined sugar does. In fact, countless studies have found that increased fruit consumption is tied to lower body weight and a lower risk of obesity-associated diseases. So don’t ditch it!

15
YOU CAN RELY ON FAT-BLASTING SUPERFOODS

Sorry, but there’s no magical cure-all food that will make you drop all the weight you hope to lose. Sure, apple cider vinegar has been found to delaying gastric emptying and thus keep you fuller for longer, but just because you take a shot of it every day doesn’t mean you can leave your diet unchanged. Feel free to drizzle that ACV on your salad, but make sure you’re also cutting out junk food, working out, and avoiding doing these 50 Little Things Making You Fatter and Fatter.

16
YOU BUY “ALL NATURAL” & ORGANIC GROCERIES

Marketers are onto us. They know we’re looking to eat healthier, and that’s why they’re slapping on claims that their product is “fat-free” or has “zero added sugar.” They’re smart for doing so, too, because people tend to guess snacks labeled “organic” are lower in calories, more nutritious, and tastier than the exact same snacks without the “organic” label, according to Cornell University researchers. The only problem? Health-food buzzwords like “organic” or “GMO-free” don’t mean a food is healthy—you have to read the nutrition label for that. To find out which snacks to toss out of your kitchen, read up on these 25 Worst “Healthy” Snacks for Weight Loss.

17
YOU CAN SPLURGE ON “DIET,” “’ZERO CALORIE” BEVERAGES

Weight loss rules
Sorry, diet-soda lovers. These calorie-free options aren’t going to help you trim down; In fact, they may have the opposite effect on your gut. While you’re saving yourself calories and grams of sugar, continuing to satiate your sweet tooth will only maintain your reliance on the stuff, making it more likely you’ll break your willpower to indulge in a treat. Plus, studies have shown that artificial sweeteners can damage your gut health, which can also buffer your chances at weight loss success. The bottom line: Either switch to seltzer, or if you’re craving something sweet, skip “sugar-free” options and sip (or eat) what you’re really craving in moderation.

18
YOU NEED TO GET A TON OF SLEEP

For those of us who barely get 6 hours a night, it may sound crazy that there’s such thing as “sleeping too much,” but there is. And rather than merely preventing you from losing weight, it could actually be causing you to pack on the pounds. In fact, Wake Forest researchers found that dieters who sleep five hours or less put on 250 percent more belly fat than those who sleep seven to eight hours a night, while those who sleep more than eight hours pack on only slightly less than that. Experts speculate the weight gain could be due to the extra inflammation induced by increased levels of inflammatory factors known as CRP: a compound your body produces while you sleep.

19
YOU SHOULD BE GUZZLING BOTTLED WATER

Drinking water from a plastic bottle is like highlighting a note with an eraser: you’re basically undoing all your weight loss progress. Staying hydrated is crucial for regulating your hunger pangs and maintaining your metabolism, but we hope you’ll reconsider that bottled water you’re drinking. Plastic bottles contain a compound called Bisphenol A, commonly referred to as BPA, which has been linked to obesity: A Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and odds of being obese than those in the lowest quartile.

20
YOU MUST ADHERE TO A DIET

It may come as a shock, but you don’t have to follow a diet to lose weight. Trying out Whole30 or Paleo may be a good jumping off point, but don’t let these restrictive diets turn into a be-all-end-all. When it feels like you’re required to adhere to a vehemently structured diet, it can cause you to feel guilty or stressed if you break the diet. Rather, focus on eating a variety of healthy foods and stick to the right portions. Maybe try the 80-20 rule (one of the 47 Best New Weight Loss Tips of the Year: You eat well 80 percent of the time and leave 20 percent to splurge.

15 HEALTHY BREAKFAST IDEAS: 5 MINUTES, 5 INGREDIENTS!

By Olivia Tarantino
Boost your and your family’s chances to have the best. day. ever! with these genius breakfast ideas.
Sounds good, right? Then here’s the trick: Take 300 seconds or less, and make yourself one of these healthy breakfast ideas.
Sure, we get it: The word breakfast evokes thoughts of cold kitchen floors, uncaffeinated hand-eye coordination, and inevitably showing up five minutes late to a morning meeting. But finding an extra 300 seconds in the morning might be the wisest investment you make all day. In fact, a recent British study found that when you eat breakfast (or at least have a morning smoothie), your blood glucose levels remain more steady throughout the day, regardless of what you eat. Breakfast skippers, on the other hand, experience big surges and drops in blood glucose, regardless of how healthy their later meals are. That means that you can live on salad and rice cakes for lunch and dinner, but if you don’t eat in the a.m., you’re setting yourself up for weight gain and all the problems that come with it.
The team at Eat This, Not That! has created more than two weeks worth of belly-filling, fat-melting, metabolism-charging meals that you can make in just five minutes or less. That means you’ll not only be on time to catch the bus, but you’ll be burning fat by the time you hit the office. To bump up your ability to burn calories in the morning, consider pairing your super-fast breakfast with one of these 5 Best Teas for Weight Loss!

1
PINA COLADA SMOOTHIE

5 Minute breakfasts Pina Colada Smoothie
Escape to the tropics with this refreshing recipe, inspired by Zero Belly Smoothies, a new book with 100+ thirty-second recipes for weight loss. A double dose of pineapple will ramp up your energy levels with over half of your DV of manganese—a trace mineral that is essential for energy production. Try the book for yourself—test panelists lost up to 16 pounds in 14 days. Click here to blast fat now with Zero Belly Smoothies!
INGREDIENTS:
½ cup lite coconut milk
¼ cup pineapple juice
½ cup frozen pineapple chunks
½ frozen banana
¼ cup frozen mango chunks
HOW TO MAKE IT:
Combine all ingredients in a blender, and blend until smooth.

2
MATCHA CHIA PUDDING
WITH ALMONDS AND
SHREDDED COCONUT

5 Minute Healthy Breakfast Idea Matcha Chia Pudding
When you’re rushing to get out of the door in the morning, you’ll be happy to just grab this pudding, top it off with sliced almonds and crunchy shredded coconut, and go! And it certainly packs a nutritional punch. With antioxidant-rich matcha—a key ingredient in The 7-Day Flat-Belly Tea Cleanse that boosts your metabolism—and protein-packed chia seeds to stave off hunger pangs, your body will be left feeling fueled and full.
INGREDIENTS:
2 tbsp chia seeds
1 cup vanilla almond milk
1 tbsp matcha powder
sprinkle of shredded coconut
handful of sliced almonds
HOW TO MAKE IT:
In a sealable jar, combine chia seeds, coconut milk and matcha powder. Mix well so chia seeds don’t stick together. Seal and leave overnight in fridge. When you’re ready to go, give it another shake and top with shredded coconut and sliced almonds.

3
VERY BERRY
YOGURT BOWL

5 Minute breakfasts Very Berry Yogurt Bowl
For this healthy breakfast idea, freshen up your classic berry yogurt parfait with a few sprigs of mint and tangy lemon. These ingredients not only brighten up your palate, but also tighten your tummy. Mint has been found to stimulate the digestive enzymes that turn the fat in foods like yogurt into energy rather than the stuff that’s making your pants tighter. As for lemon? It’s packed with vitamin C, the antioxidant that has been found to boost fat-burning by as much as 25 percent. Find more ways to use this fat-blasting pair in these 50 Best Detox Waters.
INGREDIENTS:
1 cup yogurt
1/2 cup mixed berries (strawberries, blueberries, blackberries, raspberries)
1 tsp lemon juice and lemon rind
1 tbsp mint, chopped
1 tsp honey
HOW TO MAKE IT:
Mix yogurt, lemon juice, lemon rind, and honey in a bowl. Top with berries and fresh mint.

4
HERB SCRAMBLED EGGS

5 Minute breakfasts Herb Scrambled Eggs
Say goodbye to egg-white omelets and hello to these herb scrambled eggs. When you only use egg whites, you miss out on the yolk’s all-important choline content. Choline is an essential nutrient that is a building block of cell membranes as well as the precursor to a neurotransmitter associated with cognitive function. Spice it up with vitamin-C-rich herbs to add a pop of color and boost your immunity.
INGREDIENTS:
2-3 eggs
1 tbsp unsalted butter
1 tsp fresh chives
2 tsp fresh parsley
2 tsp basil
(salt and pepper)
HOW TO MAKE IT:
Coarsely chop fresh herbs. Whisk together eggs, herbs, salt and pepper. Butter is used both to fry the eggs and as a cream, so be sure to add the whole tablespoon. Once butter is melted (but not brown) over medium heat in a nonstick pan, add the herb egg mixture to the middle of the pan. After 10 seconds, slowly stir the eggs with a spatula until big lumps begin to form. Cook to desired likeness, no more than 1 minute.

5
APPLE PIE
OVERNIGHT OATS

5 Minute breakfasts Apple Pie Overnight Oats
It doesn’t need to be fall for you to enjoy the warm flavors in this apple pie overnight oats. While most people reserve pumpkin pie spice to, well, pumpkin pie, it’s also a great mix for spicing up your cooked apples. On top of blood-sugar balancing cinnamon, this spice combo also has allspice—it has the flavors of cloves, nutmeg, cinnamon, and black pepper all in one—which has been found to have anti-tumor and anti-inflammatory abilities.
INGREDIENTS:
½ cup old-fashioned regular or rolled oats (not steel cut)
1 cup vanilla almond milk
½ tsp pumpkin pie spice (cinnamon, nutmeg, allspice and ginger)
½ apple, cubed and skin removed
½ tbsp brown sugar, maple syrup, or sweetener of your choice
(pinch of salt)
HOW TO MAKE IT:
In a microwave-safe glass jar (16 oz mason jar works best), combine cubed apples, brown sugar, spices and a pinch of salt—toss to coat. Cover the jar with plastic wrap and poke a hole in the top for the steam to escape. Microwave for 2 minutes, or until apples are soft. Add in oats and milk, stir well, and leave to sit overnight. If you’d like, stir the oats the next day and heat them up in the microwave for 1-2 minutes.

6
BREAKFAST BURRITO

5 Minute breakfasts burrito
Filling, portable, and oh-so-yummy, you won’t have to set your alarm any earlier to whip up this quick breakfast. Cool avocado helps to balance out the spicy salsa, just like the vitamin D in the scrambled eggs will help to boost your absorption of the bone-healthy calcium in the cheese. And when you’re looking for the right cheese to top it all off, go with Cabot’s Fancy blend or check out these Best Brand Name Cheeses for Weight Loss.
INGREDIENTS:
1-2 eggs, scrambled with your choice of cooking oil or spray
¼ avocado, sliced
1 medium 8” (soft-taco-sized) whole grain tortilla
shredded cheddar cheese
salsa
(salt and pepper)
HOW TO MAKE IT:
Scramble eggs and place in the middle of the tortilla. Immediately top with shredded cheese so the heat of the eggs melts it. Add sliced avocado and salsa. Fold in the sides, then the bottom of the tortilla, and then roll the burrito up to the top.

7
SPICY AVOCADO TOAST
WITH FRIED EGG
AND TOMATO

5 Minute breakfasts Spicy Avocado Toast
This toast hits every part of the perfect fuel combination: lean protein from eggs, heart-healthy fat from avocado, and fiber-rich carbs from the bread and tomato. This magic trio provides long-lasting energy and prevents spikes in blood sugar that your typical sugary bowl of cereal would give you.
INGREDIENTS:
1 slice whole wheat toast
½ avocado
1 egg
2 slices of tomato
Dash of hot sauce
(salt and pepper)
HOW TO MAKE IT:
While bread is toasting, fry an egg in a nonstick pan. Mash half an avocado directly on the toast, and sprinkle with paprika, salt and pepper. Layer on two sliced of tomato and top with your egg.

8
CHOCOLATE FRENCH TOAST
IN A MUG

5 Minute breakfasts French Toast in a Mug
We know it’s hard, but don’t worry, your mug will only be without coffee for 5 minutes. If you haven’t been a fan of the food-in-a-mug trend, this recipe for french toast will surely convert you. To make things even more interesting, we went with chocolate milk instead of regular milk to add another layer of flavor and because it’s been known to help you build muscle and burn calories. This is one healthy breakfast idea that’s so good you’ll feel like you’re treating yourself!
INGREDIENTS:
challah bread (or whole wheat bread)
1 egg
⅛ teaspoon cinnamon
¼ cup chocolate almond milk
1 tbsp maple syrup
(pinch of salt)
HOW TO MAKE IT:
Whisk egg, cinnamon, milk, syrup and salt together until combined. Cut bread into cubes, and place in a microwaveable mug. Pour the egg mixture on top and mix well. Microwave for 2 minutes, making sure to check it every 30 seconds so it doesn’t overflow.

9
PEACHES AND CREAM
YOGURT PARFAIT

5 Minute breakfasts Peaches and Cream Yogurt Parfait
This classic summer dessert gets a flat-belly makeover with a dose of bloat-banishing ginger. Chunks of juicy peaches, sweet honey, and creamy yogurt are the perfect accompaniment for the nutty flax seed and spicy ginger. And when it comes to fighting off cell-damaging free radicals, leave it to the peaches. This fruit packs plenty of beta-carotene, the carotenoid that gets converted to cancer-fighting vitamin A in your body.
INGREDIENTS:
1 cup yogurt
¼ cup peaches
1 tbsp flax seeds
1 tbsp grated ginger
1 tbsp honey
HOW TO MAKE IT:
Grate fresh ginger into a cup of yogurt with honey, stir to combine. Top with peaches and flax seeds.

10
SMOKED SALMON SANDWICH
WITH COTTAGE CHEESE SPREAD

5 Minute breakfasts salmon and cottage cheese toast
A thin smear of cottage cheese takes the place of fatty cream cheese on this smoked salmon sandwich. For some extra crunch, we like a layer of thinly sliced cucumber, a fruit that’s a great source of vitamin K. This vitamin’s triple threat is that it helps with blood circulation, cell growth, and keeps your bones strong. Lucky for us, the omega-3 fatty acids in salmon—one of our best-ever proteins for weight loss—help boost your absorption of this vitamin.
INGREDIENTS:
2 thick slices pumpernickel or whole wheat bread
4 oz smoked salmon
¼ cup cottage cheese
2 tbsp chives, thinly sliced
¼ of a cucumber, thinly sliced
(salt and ground pepper)
HOW TO MAKE IT:
While bread is toasting, chop up chives and slice cucumber. Mix cottage cheese and chives together and spread on both slices of bread. Layer one slice with cucumber, smoked salmon, and salt and pepper and then top with the other slice.

11
CHOCOLATE
PEANUT BUTTER SMOOTHIE

5 Minute breakfasts Chocolate Peanut Butter Smoothie
Prepare for the long day ahead with this chocolate peanut butter smoothie. Peanut butter is a fit foodie staple because it’s packed with filling fiber, heart-healthy monounsaturated fats, muscle-building protein, and fat-burning folate. Add a couple tablespoons of antioxidant-rich cocoa powder and you’ll satisfy your chocolate cravings too. Before you blend, be sure to look at our exclusive report of The 36 Top Peanut Butters—Ranked.
INGREDIENTS:
2 tbsp unsweetened cocoa powder
1 tbsp peanut butter
1 banana
1 cup sweetened vanilla almond milk
½ cup yogurt
½ cup ice
HOW TO MAKE IT:
Combine all ingredients in blender and blend until smooth.

12
FRUIT SALAD WITH TANGY
HONEY-YOGURT DRESSING

5 Minute breakfasts fruit salad
For those mornings where all you want is a cup of fruit, throw together this fruit salad with tangy honey-yogurt dressing. This genius idea for a healthy breakfast is perfect for when you can’t eat your breakfast for another 20 minutes, like after you get into work; the frozen berries will keep everything cold. Everything will stay nice and bright with the addition of lime, which not only prevents the brown oxidation of the banana, but has also been shown to have anti-cancer effects and soothe acid reflux.
INGREDIENTS:
2 teaspoons honey
¼ cup yogurt
1 teaspoon lime juice and lime zest
1 cup frozen mixed berries, thawed
1 banana
HOW TO MAKE IT:
Whisk together honey, lime juice, lime zest and yogurt in a bowl. Add fruit and toss to cover in the dressing.

13
LEFTOVER QUINOA
BREAKFAST BOWL

5 Minute breakfasts quinoa bowl
Whipping up a breakfast quinoa bowl is a great way to use up leftovers from last night’s dinner. Quinoa’s nutty flavor pairs perfectly with the pecans, strawberries and almond milk. For some added flair, we’ve topped it off with a splash of balsamic vinegar, an ingredient which acts as an antiglycemic agent. According to a study in the European Journal of Clinical Nutrition, when you add vinegar to a meal, it can reduce your glycemic response by over 30 percent. A decreased glycemic response means your blood glucose levels will raise more slowly, so your body can feed you energy over a longer period of time.
INGREDIENTS:
1 cup leftover cooked quinoa
½ cup sweetened almond milk
½ cup strawberries
¼ cup chopped pecans
drizzle of thick balsamic vinegar
HOW TO MAKE IT:
In a bowl, combine cooked quinoa with milk and pop in the microwave to warm up, 1-2 minutes. Stir to mix and top with strawberries, pecans and balsamic vinegar.

14
LEMON POPPYSEED YOGURT
WITH BLUEBERRIES

5 Minute breakfasts Lemon Poppyseed Yogurt
This lemon poppy seed yogurt is sure to brighten your day. The addition of the lemon curd adds extra body to the yogurt and a tartness that really brings out the flavors in the blueberries. And those things you typically find on bagels? Poppy seeds are a great source of oleic acid, a monounsaturated fat that helps to lower LDL (bad cholesterol) and increase HDL (good cholesterol) levels in the blood, which can ultimately help prevent coronary artery disease and strokes.
INGREDIENTS:
1 cup yogurt
1 tbsp lemon curd
1 teaspoon poppy seeds
¼ cup blueberries
¼ cup granola
HOW TO MAKE IT:
Stir together yogurt, poppy seeds and lemon curd. Top with granola and blueberries.

15
BANANA BREAD
MUG MUFFIN

5 Minute breakfasts Banana Bread Mug Muffin
We go bananas for bananas, but even more so for banana bread mug muffins. Besides making you smile—they contain folate, a nutrient that boosts your brain’s absorption of the feel-good chemical, serotonin—bananas also give you energy since they’re a great source of glucose, the most easily digestible source of sugar. The added fiber and protein from rolled oats and egg will help slow down the absorption of these natural sugars, keeping your blood glucose levels more stable.
INGREDIENTS:
¼ cup rolled oats
2 tbsp vanilla almond milk
1 tsp maple syrup
1 egg
1 banana, mashed
(pinch of salt)
HOW TO MAKE IT:
Whisk together milk, honey, salt and egg. Add in your oats and mashed banana, and stir until combined. Pop in the microwave for 2 minutes, checking the mug after every 30 seconds and waiting 10 seconds before putting it back in.

50 LITTLE THINGS MAKING YOU FATTER AND FATTER

By Dana Leigh Smith & The Editors of Eat This, Not That!
Discover the less-than-stellar habits that may be sending the scale upwards—plus, easy fixes for each!
We all know the saying “Don’t sweat the small stuff,” but sometimes small actions can majorly influence how things play out—especially when it comes to weight loss. Even if it’s not always obvious off the bat, your tiny habits can make or break your progress. An extra bite here, a mild freak out there…these are the things that can mess with your body and hold you back from those flat abs you want before summer. Thankfully, though, little things are easy to fix. (Yay!)
Read on to discover what may be making you wider (or just holding you back)—and while you’ve got weight loss on the brain, be sure to check out these 20 Weight Loss Tricks You Haven’t Tried!

LIFESTYLE HABITS

Between late nights at work and juggling a family, living your best life isn’t always easy—we totally get it. Don’t worry about overhauling the big stuff on your quest for a smaller gut, instead, hone in on fixing the fixable. Here, we outline the biggest weight loss saboteurs that may be sneaking into your daily life—and simple ways to fight back.

1
YOU’RE CONSTANTLY
LATE

If you’re the kind of person that’s always running behind schedule, that means you’re constantly feeling stressed. You know that tight feeling in your chest when you’re stuck in a traffic jam—and already running behind? That’s the result of the stress hormone cortisol which has been shown to cause headaches, stomach distress, high blood pressure, chest pain and, you guessed it, a slower metabolism, according to a Biological Psychiatry research. To add insult to injury, the types of food we crave when we’re stressed out tend to be fatty and sugar-laden. That means it will be far harder for you to say no to the break room pastry platter than it would have been had you left on time. The fix here is a simple one: Start getting ready to leave 10 to 15 minutes earlier than you think you need to. Your stress levels—and belly—will thank you.

2
YOU DON’T HAVE
A SNACK DRAWER

In our day-to-day lives, food temptations are everywhere—the office, the gas station, and every street corner. To make it easier to eat smart and avoid stuffing your face when you’re starving, always keep your desk, car, and purse stashed with healthy snacks. “The good-for-you fat, protein, and fiber make almonds one of my favorite snacks for flat abs,” says celeb trainer Mark Langowski, author of Eat This, Not That! For Abs. Raw almonds, apples, and low-sugar KIND bars are a few of our go-to snacks, but you can get more ideas with these 27 Healthy Snack Ideas Under $1. And whatever you do, do not hit up any vending machines or drive-thrus!

3
YOU’RE ALWAYS
DEHYDRATED

Are you really hungry, or are you actually just thirsty? A study in the journal Physiology & Behavior suggests people inappropriately respond to thirst over 60 percent of the time by eating instead of drinking. Even if you’re not hankering for a thirst-quencher, preloading meals with plain ol’ calorie-free water can shave hundreds of calories from your daily intake. And if plain water sounds boring, you can add some practically calorie-free fresh citrus to create a health-boosting (and flavorful!) detox water. A study published in the journal Obesity found that people who drank two cups of water before eating consumed 75 to 90 fewer calories over the course of a meal than they would otherwise. This may simply be because water is filling, but researchers note the added H20 may well be displacing calories otherwise spent on calorie-laden beverages. “If all else fails, have a cup of tea, which has almost no calories,” recommends Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse. “Tea can help hydrate you and calm down cravings!”

4
YOU STAY
UP LATE

You eat right and exercise but, sadly, nearly all of your efforts are negated if you’re staying up all night catching up on ‘Empire.’ In study after study, 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,” explains Alissa Rumsey, Registered Dietitian and Spokesperson for the Academy of Nutrition and Dietetics. “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.” To stay on track toward your flat-belly goals, aim for no less than 7 hours of sleep per evening and to accelerate your weight loss wins, check out these 30 Things to Do 30 Minutes Before Bed to Lose Weight.

5
YOU LOVE
TOP CHEF

“Television recipes often contain more calories, protein, and fat than the experts recommend,” says Mary Hartley, RD, a consulting nutritionist from Providence, Rhode Island. “According to a study from Cornell, watching cooking shows and then cooking from scratch is associated with a higher body-mass index (BMI). However, cooking show viewers who watch but don’t cook do not have higher BMIs.” Bottom line: You can watch, but don’t cook the food porn (sorry, kitty!). Stick to these 20 Best-Ever Recipes for Zero Belly instead.

6
YOU ALWAYS
CELEBRATE
BY EATING

Just because you got a promotion at work, or finally closed on that new house doesn’t mean a giant feast is in order. It’s totally possible to celebrate your accomplishments and joyous occasions and without food. Think about it: If you went on a celebratory day trip to the beach three times a year instead of indulging in a dinner out, you could keep nearly 4,000 calories out of your mouth. That equates to a little more than a pound of fat! If skipping out on the meals out isn’t an option, at least, read these 6 Ways to Lose Weight at Any Restaurant before placing your order.

7
YOU SKIP
MEALS

If your crazy busy life sometimes means skipping meals to fit everything in you may be doing your waistline a disservice. The reason: If you take in too few calories, it can cause your body to lose muscle mass, which will decrease the rate of your metabolism. Plus, when you skimp on grub, your body slows the rate at which is burns calories to conserve the fuel it’s got. “Under-fueling is just as risky as over-fueling,” explains Carolyn Brown, MS RD at Foodtrainers in Manhattan. Keep grab and go bites like nuts and fruit on hand so you can at least eat something when your tummy starts to grumble. Better yet, plan your meals and snacks ahead of time with the help of these 25 Tips for Meal Prep Sunday.

8
YOU DON’T
STAND UP

Get this: We sit an average of 67 hours a week and spend just seven hours out of every 24 moving. How sad is that? And thanks to a new wave of ultra-sedentary jobs, we now burn 100 fewer calories a day than we did 50 years ago. That alone translates to an extra 10 pounds of flab a year! But thankfully you don’t have to quit your day job to stay slim. Taking a two-minute walk every hour can offset the effects of too much sitting, according to a Clinical Journal of the American Society of Nephrology study. While a British study which found that standing at work burned 50 more calories per hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours of your day, in one year you’d expend more than 30,000 extra calories — which amounts to about 8 lbs of fat! Invest in a portable standing desk to reap the benefits.

9
YOU AVOID
THE SCALE

Avoiding the scale like your ultra clingy ex-boyfriend? 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. This is especially true in the winter months when we’re more apt to indulge in comfort food and cover ourselves with bulky sweaters,” says registered dietitian Christine M. Palumbo, who suggests hopping on a scale 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.” For more ways to lose those extra LBs, check out these 10 Genius Tips to Lose 10 Pounds!

10
YOU DON’T CHECK
YOURSELF OUT

Is your obsession with Reese’s and Pringles derailing your weight loss efforts? It might be if you’re not using the self-checkout kiosks at the grocery store. Let us explain: According to a study by IHL Consulting Group, impulse purchases dipped 32.1 percent for women—and 16.7 percent for men—when they were the ones to scan their items and swipe their credit card. Although not all impulse buys are bad for your belly, a whopping 80 percent of candy and 61 percent of salty snack purchases are unplanned. Next time you’re at the grocery store, head to the self-checkout line. Switching up your routine may just be your ticket to slim-down success. For more ways to shop your way slim, check out these 50 Best Supermarket Shopping Tips Ever.

11
YOU’RE A FACEBOOK-AHOLIC

It’s not just an unflattering photo making you wide. Along with some wildly unhealthy viral videos of recipes, social media is a reason it’s harder than ever to lose weight because of the lifestyle involved. “We’re more addicted to social media than ever, which often translates to snacking late at night while at the computer,” explain The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. Research published in Obesity points out that eating at night (even if you don’t eat any extra calories) changes the body’s circadian rhythm and leads to weight gain. No wonder this is one of the 25 Things You’re Doing to Slow Your Metabolism! The Nutrition Twins build on that by noting: “Nighttime exposure to light from computers, phones, and tablets is linked to interrupted sleep and negatively impacts your body’s stress hormones, your metabolism, and how much fat you store around your midsection.”

12
YOU DRESS
UP ON THE REG

Those heels and dresses may make you feel like more of a professional, but wearing jeans to the office is far better for your belly. University of Wisconsin researchers found that people who wore denim to work took almost 500 more steps (about a quarter mile) throughout the day than they did on days when they wore more formal attire. Over time, those additional step can help you maintain your lean physique. For more simple ways to stay lean for life, check out these 30 Foods That Melt Love Handles.

13
YOU USE A
SHOPPING BASKET

You may only need to pick up a few things, but that doesn’t mean you should grab the little basket instead of the cart. In fact, lugging a heavy load of groceries around the store may make you less likely to pick out the best items for a flat belly, according to a study published in the Journal of Marketing Research. The researchers explain that the strain of carrying a basket makes shoppers more likely to reach for quick-grab impulse items—like cookies, crackers, and chips. But the solution is a simple one. Keeping the additional pounds away is as easy as grabbing a shopping cart.

14
YOU DON’T HAVE
FIT FRIENDS

According to the National Institutes of Health, more than two-thirds of adults are considered to be overweight or obese—and as of mid-2015, the number of obese people is actually a larger group than that of the overweight-but-not-yet-obese. Study after study explains why Americans are getting rounder: We’re subconsciously influenced by social norms and by those around us. Studies have even shown that when we eat with larger people, we may consume more food than what we usually do or what we would if dining with non-overweight people. Ditching your overweight bestie isn’t mandatory, but expanding your social circle to include some health-minded people can help you keep your perspective—and weight—in check. For more simple weight loss solutions, check out these 60-Second Weight Loss Tips Celebs Swear By.

15
YOU DON’T
TAKE THE STAIRS

You have a file you need to deliver to the 15th floor. You take the elevator. Big mistake! Using the stairs burns twice as many calories! Still not convinced you should change your ways: A 150-pound person could lose about 6 pounds per year just by climbing up two flights of stairs every day, according to the University of New Mexico Health Sciences Center. Bump that up to six, and you could drop 18 pounds without ever hitting the gym.

DAILY EATING HABITS

Whether your goal is to lose or maintain your weight, your diet influences your outcome more than anything else. Read on for some easy ways to clean up your act and keep those excess pounds at bay.

16 & 17
YOU MUNCH TO THE MUSIC
& IN FRONT OF THE TV

Eating lunch with your headphones in may seem like a harmless way to unwind during your midday break, but according to new findings, jamming out to the Biebs and watching cute cat videos while you eat are bad news for your waistline. In fact, Brigham Young University researchers found that research participants who listed to loud noises through headphones consumed 31% more food than the “quiet” group. “Sound is typically labeled as the forgotten food sense,” says study researcher Ryan Elder. “But if people are more focused on the sound the food makes [as they eat it], it could reduce consumption.” For more ways to cut back on your consumption, check out these 25 Ways to Cut 250 Calories.

18
YOU HAVE A MID-MORNING SNACK

Americans are serial snackers. In fact, about two-thirds of adults snack at least twice a day, according to a study by the U.S Department of Agriculture—a habit researchers associate with the accumulation of belly fat. But you don’t have to go snackless to snack less. Just watch the clock. A study published in the Journal of the American Dietetic Association found that mid-morning snackers tended to consume more throughout the day than afternoon snackers. Afternoon snackers, on the other hand, tend to choose good snacks. Afternoon munching was associated with a slightly higher intake of filling fiber and fruits and vegetables. And speaking of snacks, be sure you’re noshing on some of these 50 Best Snacks for Weight Loss.

19
YOU NEVER SWAP
FRIES FOR FRUIT

Sometimes you just need to indulge in a juicy fast food burger or a salty order of nuggets—we totally get it! But maintaining a healthy weight is all about checks and balances. Meaning, if you order something indulgent like a burger, you should offset it with something lower in calories and higher in nutrients like a piece of fruit or a side salad. If you don’t think your choice of side dish is a big deal, consider this: A medium order of fries off the McDonald’s menu packs 340 calories, their signature Cuties have just 35. This swap is a no brainer—and one that can keep tons of weight off your frame if you make it a habit.

20
YOU ALWAYS
ADD CHEESE

Getting cheese on your breakfast sandwich, salad or wrap may not seem like a habit that can make you gain weight, but with an average of 113 calories per slice, it most certainly plays a part. Removing from cheese from just one meal a day can save you over 41,000 calories a year! In other words, you could lose up to 12 pounds in just 12 months by saying “hold the cheese, please!” How amazing is that?

21
YOU EAT MOSTLY
WITH BIG GROUPS

It’s great to be social and have a lot of friends, but if grabbing food is your hangout of choice you could be setting yourself up for weight gain. According to research published in the journal Nutrition, a meal consumed with one other person is typically 33 percent larger than a meal savored alone. It gets scarier from there. Third-wheeling with two friends? You’re looking at a 47 percent bigger meal. Dining with four, six, or 8+ friends was associated with meal increases of 69, 70 and 96 percent, respectively. Though part of this has to do with the amount of time we spend at the table when dining with company, another study from the journal Appetite found people who spent longer eating because they were simultaneously reading didn’t eat significantly more, meaning time isn’t the only factor at play here. You can still hang out with your friends. Just mix things up once and awhile. Check out a museum, see a movie, try a new workout class, go for a walk, or sneak in some of these one or two of these 19 Ways to Burn 100 Calories Without a Gym. You’ll save money and calories.

22
YOU DON’T
PACK LUNCH

If you typically buy your lunch odds are good that you’re taking in more calories, salt, and sugar than you would if brought something you made at home. Why? Not only are restaurant chefs heavy-handed with sauces and seasoning, grabbing something at a local restaurant or ordering from Seamless both seem like more of an occasion. While you would normally skip an appetizer with weeknight dinners, those scallion pancakes and shrimp dumplings are just a click away. To keep away those extra calories, spend part of your weekend getting your grub together for the week ahead. These Meal Prep Ideas for Every Weight Loss Diet can help!

23
YOU’RE TAKE FROM
THE OFFICE CANDY BOWL

That handful of chocolate you snagged from your co-worker’s candy bowl or those nibbles you stole from your kid’s plate may seem insignificant, but they can really add up! Our advice? Keep a glass of water at your desk so your hands—and your mouth—occupied. It will make it easier to save those nibbles for the special foods you can’t live without. Looking for more simple weight loss hacks? Check out these 20 Weight Loss Tricks You Haven’t Tried!

24
YOU IGNORE SODIUM

If packaged snacks and restaurant fare are cornerstones of your diet, it’s likely to blame for your widening belly. And it’s not all water weight, either. According to a new study, salt actually messes with the biological processes that tell you when to stop eating. “Our body has biological mechanisms to tell us when to stop eating, and fat activates those mechanisms in people who are sensitive to the taste of fat,” lead author Russell Keast said in a statement. “However, when salt is added to the food, those mechanisms are blunted and people end up eating more food. This can cause you to eat more fatty foods, and over time, your body adapts or becomes less sensitive to fat, leading you to eat more to get the same feelings of fullness.” When cooking at home, use fresh herbs instead of salt. Dining out? Scan nutrition info at home before you head out and pick a low-cal dish with about 1,000 milligrams of sodium or less. Can’t be bothered? Many of options in our report The Healthiest Dish to Order at 20 Fast Food Chains fit the bill!

25
YOU DON’T EAT
ENOUGH PROTEIN

New to the vegan world? Recently decide you hate the taste of meat? Actively trying to cut your carbon footprint? Then you may not be consuming enough protein. Don’t get us wrong, it’s 100% possible to lead a meat-free lifestyle and still take in enough of the muscle-building nutrient, however, it’s often an art that takes time to perfect. 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 Rumsey. To keep your metabolism going strong, stock your kitchen with these 30 Best-Ever Proteins for Every Goal.

26
YOU GRAB YELLOW
& PINK PACKETS

If you add a packet of zero-cal sweetener like Splenda to your daily cup of java or tea you might want to consider changing your ways. Why? “These sneaky devils can wreak havoc on your whole digestive system, which can cause weight gain and bloat,” says Shay Kostabi, Master Trainer and Creative Director for ReXist360 Resistance Training Systems. Keep an eye out for sweeteners in less obvious places, too. They can be hiding in everything from protein bars to gum under aliases like saccharin, aspartame, sucralose, sorbitol, mannitol, and xylitol.

27
MOST OF YOUR FOOD
WAS MADE IN A LAB

Sad, but true: “More, please!” is music to the ears of many food scientists looking for feedback on their products. “The food industry brilliantly designs their products to be hyper-palatable, ensuring their customers come back for more,” says Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of The Vegiterranean Diet. “With chemists in the lab concocting recipes with just the right level of sweet, saltiness, and fattiness, the human palate is easily convinced. This is why you literally ‘can’t eat just one.'” That said, keeping processed foods to a minimum can help you take in fewer calories and consume a more wholesome, nutritious diet—two things that can help you maintain a healthy weight. To discover which foods pack the most health-protective nutrients, check out our exclusive report, The 15 Most Antioxidant-Packed Fruits & Veggies—Ranked!

28
YOU DON’T HIT
YOUR 5-A-DAY

And in that same vein, if you’re typically reaching for granola bars and chips over baby carrots and apple slices you may not be hitting your recommended intake of fruits and veggies. And consuming less produce means you’re more likely to fill out your pants. Research published in the journal PLOS Medicine linked the greater consumption of vegetables like cauliflower, brussels sprouts, and broccoli to greater weight loss results when compared with diets high in low fiber foods. Filling up half your plate with vegetables it a great place to start, and these 20 Side Dishes That Make Any Meal Instantly Healthier all serve as mouthwatering veggie inspo.

29
YOU KEEP DESSERT
ON DISPLAY

If you have a sweet tooth it’s time to kick your glass cookie jar to the curb and hide your candy stash in the cabinet! In a study by Google, placing chocolate candies in opaque containers as opposed to glass ones, and giving healthier snacks more prominent shelf space, curbed M&M consumption by 3.1 million calories in just seven weeks. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For more easy ways to effortlessly up your willpower, check out these 40 Tips for Motivation—That Actually Work!

30
YOU KEEP YOUR
FAVE ICE CREAM

And speaking of junk food, if you know your willpower is weak, then you shouldn’t even be keeping it in the house. If you change up your purchasing habits, chances are you won’t eat as many diet-derailing sweet treats. If you can’t imagine kicking your favorite cookies out of the house for good, individually portion 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. And speaking of saving calories on snacks, check out these 50 Snacks With 50 Calories or Less!

31
YOU DON’T EAT
ENOUGH FIBER

Ask any diet expert what they think about fiber, and they’re bound to tell you it’s an imperative part of any weight maintenance plan. So if you tend to skimp on the nutrient it could explain why you’ve been packing on the pounds. “According to research from Wake Forest Baptist Medical Center, eating foods rich in soluble fiber, like oatmeal (one of the 25 Best Carbs for Weight Loss), apples and beans, can reduce belly fat, says registered dietitian nutritionist Jennifer McDaniel. Weight management specialist Sarah Koszyk, who’s also a big proponent of eating fiber for weight maintenance, suggests eating berries to hit your daily mark. “Blueberries and raspberries are packed with fiber, low in sugar and calories, and chock-full of vitamins.” Add them to your morning oats and eat them along with some nuts as an afternoon snack.

32
YOU’RE OBSESSED
WITH PEANUT BUTTER

When staying slim for life is the goal, 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. To ward off weight gain, don’t make the assumption that the healthy food you’re eating is low calorie—unless it’s a fruit or a vegetable, of course. And 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; 2.) a true serving of rice and pasta is about the size of your fist; and 3.) lean meats should be about the size of a deck of cards. Sticking to the recommended serving size can help zap away excess pounds.

33
YOU NEVER USE
THE ‘HALF RULE’

When you put together your meals, do you always ensure half of your plate is filled with fruits and veggies? If you’re shaking your head no, extra pounds may spring up on your frame later down the road. “[Produce is] nutrient dense, high in satiating fiber, and low in calories. By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied,” explains registered dietitian Danielle Omar. “Keep eating this way and the pounds will painlessly melt away.”

RESTAURANT
BLUNDERS

Get this: The average American gets a meal or snack from a restaurant nearly six times per week. That’s six opportunities to blow your diet—or make a decision that will bring you one step closer to your weight loss goal. Read on to find out how to achieve the latter.

34
YOU ORDER THE HEALTHIEST
SOUNDING MENU ITEM

Strange but true: When you think of your meal as a light choice, it can cause your brain to pump out more ghrelin, the hormone that boosts appetite. To keep your hunger in check, stick with restaurant foods that are surprisingly low-cal, instead of the obvious options like the house salad and veggie soup. For example, if you’re at Chick-fil-A, go for the breaded and fried Chicken Sandwich over the Cobb Salad. The sandwich sounds like the more indulgent alternative, but in reality, eating it over the greens keeps 300 calories and 36 grams of fat off your plate. For more no-sacrifice eats at your favorite restaurants, check out these 25 Restaurant Meals Under 500 Calories for more no-sacrifice eats at your favorite restaurants! Whether you’re craving Chinese, fried chicken or pizza, we’ve got you covered.

35
YOU NEVER
SPLIT DESSERT

Cutting out dessert or indulges all together falls under the category of “extreme” which could set you up for diet failure, but never splitting dessert with someone else could be just as dangerous for your waistline. Another fork in the mix means fewer calories being shoveled into your own mouth, so only order dessert if you can find someone who is willing to split. And whatever you do, be sure to avoid these 20 Restaurant Desserts With More Salt Than A Bag of Pretzels.

36
YOU DON’T ASK
FOR “LIGHT SAUCE”

Restaurants tend to drown their dishes in deep, treacherous pools of oil, cream, butter and sugar—all of which are calorically dense and offer little to no nutritional benefits. Special ordering it on the side can save you up to 1,000 calories per dish. Yes, you read that correctly, 1,000 calories! Over a course of a year, that could equal major weight loss! If you’re not already making this request when you dine out and order in it’s time to start.

37
YOU DON’T GET
DRESSING ON THE SIDE

When a chef dresses your take-out salad for you, you’re apt to get four to five fat and calorie-laden tablespoons of the stuff suffocating your once-nutritious vegetables. If you order a creamy dressing like Caesar, that would run you about 400 calories. Those who ask for their dressing on the side, however, could slash their calorie intake in half. For that Caesar salad, that translates to 200 fewer calories on your plate that would eventually end up on your love handles and thighs.

38
YOU DON’T GET THE
BOOTH BY THE WINDOW

Being lax about where the hostess seats you may make you seem laid back in front of your date, but your waistline could benefit if you ask for a well-lit table by a window. According to studies, those who park themselves in a dark booth are 80% more susceptible to ordering desserts. For learn more skinny restaurant hacks, check out our report, The Skinniest Seat in the Restaurant.

39
YOU
ORDER LAST

If you want to eat healthy when dining out with a group of friends, keep healthy company … or order first! A University of Illinois study found that groups of people tend to order similarly, especially when forced to give their order out loud. The researchers attribute the results to the fact that people are happier making similar choices as their peers. In other words, if you tend to be indecisive, check out the menu at home, decide on a dish, and ask the waiter if you can order first.

40
YOU ALWAYS SKIP THE SALAD

Typically skip out on the salad course? Don’t do that! A series of well-cited Yale University studies suggest eating a salad appetizer can reduce total calorie intake over the course of the meal by up to 20%. For a 600-calorie pizza-fest, that would mean a savings of about 120 calories—more than a mile on the treadmill! Thinking of ordering a bed of greens as your main meal? Make sure it’s not one of America’s Worst Restaurant Salads!

41
YOU GO CRAZY WITH CONDIMENTS

Next time you’re at a Mexican-inspired eatery like Chipotle, get the cheese, sour cream, or guacamole as your topping—but not all three. According to registered dietitian lyse Schapiro this tweak to your meal will keep at least 250 calories from winding up on your plate.

42
YOU’RE BFF WITH
THE BREAD BASKET

We know, we know, the dinner rolls are the best part of the meal. They’re so fluffy. So salty. So warm and delicious. But they’re also void of any major nutritional benefits—and just two slices of the French variety has 376 calories (not including the butter)! Yikes! Next time you go out to eat, ask for a veggie appetizer in lieu of the bread basket. If you really can’t imagine forgoing the carbs, check out these [20 Secrets for Eating Bread Without Getting Fat[(http://www.eatthis.com/bread-and-fat-loss) to find out how to indulge without the bulge.

43
YOU GET THE
“REGULAR SIZE”

Think you’re being smart because you always downsize to the large order of fries? Turns out, people actually consume more calories when they order regular-sized menu items than when they order portions advertised as “double-sized”, according to a new study. If you’re going to indulge on occasion, get the size you actually want.

44
YOU DON’T
“HOLD THE WHIP”

Whipped cream is basically sugar and fat mixed together and shoved into an aerosol can so you had to know it wasn’t good for you, right? Ask your barista to “hold the whip”
whenever you order a “fancy” drink (like a cafe mocha or a Frapp) that you think may have even the slightest possibility of coming with the add-on. It will save you anywhere from 50 to 110 calories depending on what size you get. For more ways to slim down your coffee order, check out these 20 Easy Ways to Stay Slim at Any Coffee Shop.

BAD WEEKEND HABITS

Ah, the weekend: The two days of the week you can kick back and decompress. It’s also the two days of the week most people blow their diet and healthy living plan. Are you making any of the mistakes below? Read on to find out!

45
YOU ALWAYS
GET THE POPCORN

Big movie buff? Totally fine, so long as you stay away from the movie snacks. A medium bag of popcorn at Regal Cinemas carries a whopping 1,200 calories, according to an independent lab analysis by Center for Science in the Public. That’s 60% of the day’s calories. And yes, other theater’s popcorn buckets are just as bad. To save your six pack, bring your own bag of stove-popped kernels or throw a low-sodium packaged option like SkinnyPop into a baggie and sneak it in the theater—we won’t tell! Air-popped corn only has 31 calories per cup so you could easily save 250 calories more.

46
YOU POUR A
GLASS OR TWO

Being a weekend wine-o is better that sipping the stuff daily, but it’s still not a great habit if staying trim is a top priority. According to a Journal of the Academy of Nutrition report, drinking alcohol causes people to eat an extra 384 calories daily, likely because it makes us more sensitive to food aromas and less likely to resist indulgent fare. Stay away from the stuff if you want to maintain your flat belly.

47
YOU
VEG OUT

If your weekends are typically spent not moving from the couch, listen up! This bad habit not only puts a lull in your calorie burn, it also stresses your lower back, tightens your hip flexors and messes with your blood flow. Pry yourself away from the couch and do something active. Take a walk, go bowling with friends or stroll the mall and window shop. You’re likely sitting at a desk all week so lounging all weekend is the last thing you should do.

48
YOU STRESS
ABOUT MONDAY

If you really hate your job, so much so that you get really stressed on Sunday thinking about Monday, it may be time to look for another gig. The constant surges of cortisol can mess with your hunger hormones and cause you to reach for comforting (read: fat- and sugar-laden) snacks. While you’re searching for a new job, try to incorporate some of these 20 Easy Ways to Lose Weight at Work into your routine.

49
YOUR DIET RULES
GO OUT THE WINDOW

“Occasionally including can aid weight loss efforts by warding off feelings of deprivation and bouts of overeating,” explains dietitian Cassie Bjork, RD, LD of Healthy Simple Life. “It can make it easier to stick with your healthy eating regimen for the long haul.” But if your cheat meals turn into cheats day or a cheat weekend, that’s when things can head south. “Treating yourself to a beautiful steak and baked potato is different than four slices of pizza and a six-pack of beer. To keep calories in check, pick your cheat meal before the weekend begins and be sure to jump right back on the healthy eating bandwagon afterwards—no matter how good a second greasy meal may sound.

Get this: According to a 2013 French study, fans are more likely to binge eat the day after their favorite sports team bombs a big game. Simply being aware of this fact can help you make smarter food picks after a hard loss.

18 FOODS DIET EXPERTS EAT EVERY SINGLE DAY

By Dana Leigh Smith
Looking to shake up your diet and accelerate your weight loss progress? Nab some inspiration from these top diet experts’ daily noms.
There’s a simple reason shows like The Bachelor and Keeping Up With the Kardashians have off-the-chart ratings: people are nosy. Really nosy. They want to see how others live, understand how their own daily habits compare, and in some cases, make lifestyle tweaks that mimic what they see on air. (Which, in the case of the Kardashians, isn’t always a smart move.) And when it comes to losing weight, it’s no different. Those looking to shed pounds are always curious about what works for other people. Weight loss tips, new exercise programs, and diet strategies are common topics of conversation everywhere from cocktail parties to the locker room. For me, these topics come up on the daily. Friends and acquaintances are constantly asking me about my diet. And while I’m always happy to give my opinion on a hot debate in the nutrition realm or share a new snack that was sent to the office, I’m not a registered dietitian—and really, those are the people whose diets are worth dissecting. They’re paid to dish out nutrition advice, after all.
The thing is, not everyone knows a diet expert who they can just ask to reveal their daily eats. But we do! We know a ton of them. And we asked them which foods are part of their daily diets, all so we could share it with our oh-so-curious readers. (That’s you!) Scroll down to check out exactly what shows up on the pros’ plates day after day, and use it as inspiration to shake up your own healthy eating plan. Not only can adding some new healthy noms to your repertoire ward off taste bud fatigue, it can actually accelerate your weight loss wins. (Food diversity improves metabolism by challenging the gastrointestinal system.) There’s no better (or delicious) way to help the pounds melt away!

1
DATES

“I’m a huge fan of dates and I eat them daily as either a pre-workout snack, a quick grab-n-go snack, or a mid-workout snack if I’m exercising for more than 90 minutes. Dates are high in fiber and potassium, a mineral that aids muscles contract and helps regulate our bodies’ fluids. That’s why it’s a fantastic food for sports nutrition. And if you have a sweet tooth, eating a date or two will surely satisfy that desire.” — Sarah Koszyk, MA, RDN, author of “Brain Food”

2
WHOLE WHEAT
BREAD

“I never feel satisfied from a meal without a good piece of bread. It helps balance out my meal of veggies and protein, and gives me just enough energy to get through to my next meal. I also rely on whole grains, like whole wheat bread, for extra dietary fiber, iron, and B vitamins.” — Lisa Moskovitz, R.D., founder of The NY Nutrition Group

3
CEREAL

“I eat cereal for breakfast almost every morning. It’s one of my favorite foods and it’s fast and requires little clean-up. Cereal gets a bad rap because of the carbohydrates, and alone it doesn’t provide enough protein for breakfast. But I choose the whole-grain varieties, add milk and top with sliced fruit for more fiber and protein. Many cereals are also nutrient-fortified, so I get 90 percent of my daily iron recommendation, 100 percent of my daily folate, and 30 percent of the recommended daily vitamin D in a single serving.” — Torey Armul, dietitian, and spokesperson for the Academy of Nutrition and Dietetics

Eat This! Tip

Whatever you do, be sure to stay away from these 28 Worst Breakfast Cereals!

4
RICE CAKES

“I know there’s not much to them and many say they are filled with air, but sometimes I just need a crunch and don’t want to ruin my diet with high-calorie cracker snacks. Plus, rice cakes are great vehicles for healthy foods like peanut butter, lean deli meat, and hummus.” — Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studios

5
APPLES

“I’ve eaten an apple every day since high school. Typically, I have it with breakfast; it’s the perfect sweet crunch in the morning. Plus, it’s a great way to get healthy, energy-revving carbs and a boost of fiber to keep my blood sugar level stable so I don’t come crashing down. Not to mention, since apples are packed with heart-healthy flavonoids like quercetin, when I eat one a day I really feel like I’m helping to keep the doctor away!” —Tammy Lakatos Shames, RDN, CDN, CFT, author of The Nutrition Twins’ Veggie Cure
For even more healthy morning meals, check out these 17 Breakfast Ideas Diet Experts Love!

6
AVOCADOS

“Inevitably, avocado ends up in one of my meals or snacks during the day. I typically bring in a whole avocado to work and make myself various avocado spreads as a snack. Recently, I’ve started to mash or blend it with a banana to make a little avocado pudding! My son and I both really enjoy it! —Stephanie Middleberg, RD, founder of Middleberg Nutrition

7
WHOLE
EGGS

“Whether it’s pre-hard boiled for a quick breakfast or a last minute go-to dinner I can make in minutes, I love how simple, yet satisfying eggs can be. They offer an excellent quality protein source, plus preserving the yolk means extra iron, hair-strengthening biotin, vitamin D, and energizing B vitamins. — Lisa Moskovitz, R.D., founder of The NY Nutrition Group
“Pretty much every day I find myself eating whole eggs. No egg whites for this dietitian! Whether it’s having eggs with avocado for a filling breakfast packed with protein and healthy fats, bringing in hardboiled eggs for a snack at work, or having a frittata as part of my weekly ‘breakfast for dinner’ rotation, this food never fails to find its way into my daily routine.” —Kristen Carlucci Haase RD-N

8
KIND
BAR

“Nearly every day I’ll eat a KIND Nuts & Spices bar. Currently, my favorite flavor is Dark Chocolate Almond Mint. It feels indulgent and satisfies my chocolate craving in a healthy way while preventing more sweet cravings. I love that all of the KIND Nuts & Spices bars have no artificial sweeteners and only 5 grams of sugar with 5 to 6 grams of protein and 4 to 6 grams of fiber. They keep me full so I’m not looking for something else to eat soon afterward. —Tammy Lakatos Shames, RDN, CDN, CFT, author of The Nutrition Twins’ Veggie Cure

9
TOSSED
SALAD

“One of my daily treats—and I say that without an ounce of irony—is a nice tossed salad! I typically eat one with dinner made with romaine lettuce, sliced cucumber, and tomato. There are times I expand on those core ingredients by using two or even three different types of lettuce and sometimes I’ll also add some sliced olives. Right now, my garden is full of beautiful basil, so I will chiffonade some leaves and add that in, too. For some additional flavor and some healthy fats, I toss it with some extra virgin olive oil, red wine vinegar, salt, freshly ground black pepper, and sometimes, a few shakes of dried oregano. —Christine M. Palumbo, MBA, RDN, FAND

10
GRASS-FED
BUTTER

“While olive oil is my primary cooking fat, I use small amounts of grass-fed, pasture butter nearly every day. A little bit goes a long way and let’s be honest, a touch of butter on veggies, toast or fish can make all the difference in terms of flavor!” —Katie Cavuto MS, RD, Chef

11
BRAZIL 
NUTS

“After looking through my food diary, it’s clear there isn’t a food I eat every day, but Brazil nuts are definitely a primary staple in my diet. Research shows that just two per day can help boost selenium, an antioxidant that helps to cleanse the liver.” —Miriam Jacobson, RD, CDN

Eat This! Tip

Brazil nuts have a rich, creamy flavor. Chop a few up and add use it as an oatmeal-topper along with fruit and honey or pop them in your mouth raw. Just be sure to keep your portions in check. High levels of selenium can be harmful, so stick to a single serving (which is just 5-6 nuts) per day.

12
HUMMUS

“I usually come home pretty hungry from work, but dinner might not be for a few more hours. What I’ve found to be my secret to staying on track is to always have healthy snacks ready and prepared to have while I’m prepping dinner. My favorite is hummus with a healthy dipper. I love carrots, bell peppers, and whole grain crackers. —Kristen Carlucci Haase RD-N

13
PLAIN GREEK YOGURT

Whether I eat plain Greek yogurt for my morning breakfast topped with some fresh fruit, cereal, and chia seeds or have it as my afternoon snack in a smoothie, I love it. Not only does Greek yogurt have protein, calcium, and vitamin D, it’s also extremely filling and satisfying. I even use it in many of my sauces and dips as a substitute for sour cream because of the natural protein content and thick, creamy consistency. — Sarah Koszyk, MA, RDN, author of “Brain Food”

14
MATCHA

Every morning I have a shot of Firecider, which is an apple cider vinegar beverage with turmeric, ginger, and garlic and very afternoon I have matcha, a powdered green tea.” —Lauren Slayton, MS, RD, author of The Little Book of Thin

15
DARK
CHOCOLATE

“I bite into a chocolate bar every day after lunch. I wish I could eat chocolate in the evening too, but I don’t the make a decaffeinated chocolate bar yet. My family has a history of heart disease and research shows that certain types of chocolate can protect my precious ticker. It takes about 200 milligrams of flavanols to improve blood flow and really reap the heart-health benefits. That’s what you’d find in 2 tablespoons of non-alkalized cocoa powder (which tastes great in yogurt, smoothies, and chili) or 1.75 ounces of 70 to 85 percent of cacao dark chocolate. To reach the heart health benefits, but keep calories in check, I like to add one tablespoon to morning oatmeal and have 150 calories worth of dark chocolate after lunch.” —Jennifer McDaniel, MS, RDN, CSSD, LD
“I honestly can’t remember the last day that I didn’t have chocolate! I love something sweet after lunch or dinner, so I opt for 1 or 2 squares of dark chocolate, a small handful of dark chocolate chips or a light Fudgesicle. Storing your chocolate in the freezer keeps it out of sight and helps slow you down, so you savor it a little more.” —Torey Armul, dietitian, and spokesperson for the Academy of Nutrition and Dietetics

16
COFFEE WITH HALF & HALF

“Every morning I wake up with a few cups of coffee flavored with a scant teaspoon of sugar and 2 tablespoons of half and half. Not only do I enjoy the taste, I drink it knowing that moderate coffee drinkers experience less diabetes, cardiovascular disease, non-alcoholic fatty liver disease, cirrhosis, and liver cancer.” —Christine M. Palumbo, MBA, RDN, FAND

17
NUT & SEED
BUTTER

“While nuts are dense in calories, they’re also dense in nutrients. Plus, just 150 to 200 calories worth of nut butter can keep me content for hours thanks to the healthy monounsaturated fats. In addition, studies have shown that a small serving (just a 1- to 1.5-ounce portion) of nuts per day can help eat less and control their weight. Nuts are also filled with a variety of other nutrients that have been shown to reduce blood pressure, aid heart health, and decrease the effects of metabolic syndrome. Nuts and individual packets of nut butter are my go-to travel snack when I need a healthy shot of sustainable energy.” —Jennifer McDaniel, MS, RDN, CSSD, LD
“The first thing I eat when I wake up is sunflower seed butter. (I keep it around because of my son’s nut allergies.) I like to pair it with toast, sliced banana and a little sprinkle of cacao nibs.” —Stephanie Middleberg, RD, founder of Middleberg Nutrition*

18
RED BELL 
PEPPERS

“I eat red bell peppers nearly every day. One medium pepper actually contains more vitamin C than an orange, and the vegetable is extremely versatile. I throw them into salads, dip them in hummus, and add them to Italian dishes that I make at home.” —Lori Zanini, RD, CDE

5 WAYS TO MELT FAT WITHOUT DIETING

By Melissa Milne, author, The Naughty Diet

I’m sick and tired of being good.
I bet you are, too.
Like you, I’ve spent my entire life being told how to look, what to eat and when to exercise by the Three M’s: men, the media, and—that harshest critic of all—myself. And for most of my life, I listened to them, because—well, like you, I wanted to look hot. Smoking hot. Angelina hot! Or at least to feel hot. Especially in that dress.
And so we diet. And cheat. And diet again. And quit. And finally, we cry, usually in front of an all-day Housewives marathon. What keeps us on this treadmill, going back for more? It’s guilt, capital G—the self-hating, cuticle-picking, old-pajama-wearing, Häagan-Dazs-at-one-a.m. binging Guilt. Guilt makes us want to be good.
And that’s exactly why you should be Naughty.
My new book The Naughty Diet says screw guilt and pass the wine. It’s the anti-diet diet, breaking the traditional rules of dieting—and all their man-made, media-hyped, me-focused hypocritical restrictions—son you can be free to lose weight without losing yourself. And you will begin to lose weight—a psychic weight off your shoulders, and extra flab from everywhere that matters. And you won’t be doing it alone.
Thousands of women like you have already declared themselves Naughty, freed from guilt (you can find them right here on Facebook). There’s a reason this has resonated with so many: The Naughty Diet bloody works, like a Bloody Mary on a hangover.
“By reading the book, I learned how to control my food supply, and my emotional eating, very quickly and easily,” says Janelle Dutchess, 39, from Buffalo, NY. “And I lost 10 pounds in 10 days!”
How is it possible? To have your Red Velvet and eat it too?
Because The Naughty Diet will—and this is where the heavens part, the trumpets blare and you will thank God we ever met—change your entire approach to food. You’ll learn how to stop obsessing about calories, master your cravings, revamp your approach to exercise, and banish negative thoughts after eating. By the end, you’ll never feel anxious about “dieting,” which will free you up for what’s important: living, with a healthy, sexy body; a blissful mind; and room for the indulgences you crave. Like, you know, sex.
Start with these simple day-by-day changes to your daily routine, and check out The Naughty Diet now to start losing weight while eating the foods you love!

THE OLD RULE: EAT LESS, LOSE WEIGHT.

THE NAUGHTY WAY: HELL HATH NO FURY LIKE MY BODY STARVED.

I’m not a violent woman, but if I could take one sentence, and throw it at a brick wall so that nobody would ever be able to put it back together again, it would be this one: You have to starve yourself to lose weight.
Ladies, as studies in The Naughty Diet prove: The. Opposite. Is. True.
When you starve yourself, you starve yourself of the energy you need to live, you starve yourself of the nutrients your body needs to work, you starve yourself of the opportunity to get the body you want. You need to eat. You need to feel satisfied. That’s what helps you avoid the late-night pantry raids. That’s what keeps your metabolism moving. That’s what works.
Now, I’m not saying that you gorge yourself on Golden Grahams to the point where you feel sick. But what I am saying is that if you’re hungry at 2, have that banana and some nuts. If you’re hungry for lunch, but it’s only 10:30 in the morning, that’s OK. Have that colorful vegetable and chicken salad sprinkled with edamame and let it keep you satisfied until the afternoon. If your body is feeling like a steak tonight, then have a steak tonight.
“You’ll drop pounds,” promises Keri Glassman, MS, RD, CDN, “and the emotional baggage that comes with them!”

THE OLD RULE: EAT DIET FOOD TO LOSE WEIGHT.

THE NAUGHTY WAY: STAY AWAY FROM ANY PROCESSED FOODS THAT CLAIM TO BE “DIET FOODS.” EAT THE REAL DAMN THING.

“Diet” food is a big, fat con—I call it Skinny Cow manure. Firstly, it never tastes anything like the real thing and you usually end up eating much more of it because it’s “lighter” yet never fully satisfies you. Eating a prepackaged, microwaveable “diet” lasagna is the equivalent of flying to Italy to have lunch at the airport McDonald’s. You miss the whole gastronomic experience and never feel like your taste-buds ever take off—or land.
That’s why I’d rather whip up the real thing, with real ingredients in my own sexy kitchen. The Naughty Diet has a complete list of Naughty Foods, with more than 30 recipes. “True confession: I ripped out that section and use it as a shopping list every weekend,” wrote one Naughty fan to me on Facebook. “I ended up losing 5 pounds a week—and 4 inches from my waist. Best part’s the section on dessert!” Speaking of dessert…

THE OLD RULE: DITCH DESSERT IF YOU WANT TO LOSE WEIGHT.

THE NAUGHTY WAY: MAKE DESSERT WORK FOR YOU.

Dessert is usually the first “splurge” to be banished on a diet, along with wine, cheese, bread, and any treats that make la dolce vita. But occasionally indulging in something sweet not only makes life sweeter, it can actually help you drop pounds too, as you’ll discover in The Naughty Diet. The secret is to make dessert work for you and not against you. The poison is in the dosage. A scoop of gelato on a summer’s day is good. Eating a whole tub of frozen-sugar-fat alone in bed? Yuck!
Always opt for quality over quantity—go for your favorite and highest quality indulgence, even if it happens to be the richest and sweetest. Dessert is not the time to try to cut calories. Go on and pull out the fine-bone china and plate your chocolate before sitting down to a luxurious sweet moment. I freely admit to having a little chocolate orgasm almost every day. Wine too.
World renowned chef Thomas Keller believes in the law of diminishing returns: “The more you have of something, the less you like it,” he has said. “We establish our compositions based on the view that when you are finished with a dish, you wished you had one more bite. That way you have reached the highest flavor for that dish and it becomes memorable.”
Total deprivation is for monks.

THE OLD RULE: IT’S HEALTHY TO BE 100-PERCENT HEALTHY.

THE NAUGHTY WAY: IT’S UNHEALTHY TO BE OBSESSIVELY HEALTHY.

I went to Nutrition School and recall feeling drawn to the students who were not afraid (nor repulsed!) by carbs, wine, sugar, caffeine, dairy or—shock, horror—cooked food. In some of the others, I sniffed a bit of orthorexia—an eating disorder characterized by a severe fixation with avoiding foods perceived to be unhealthful and “impure.” While I assured the fruitarian—someone who only eats fruit—that the berries were organically grown in Upstate New York, and convinced the raw vegans that the kale chips were slowly baked below 116 degrees Fahrenheit, I wondered why anyone would choose to follow such a radically refined diet. How unsociable! How annoying! How limiting and maddening! How rude to be raw!
The Naughty Diet will teach you to think of your body like a temple, but not the Vatican City. Kale can’t absolve you of your sins.

THE OLD RULES: EAT FOR FUEL.

THE NAUGHTY WAY: EAT FOR PLEASURE TOO.

Guess what? We were built to derive pleassssure—not just sustenance—from food! That’s why we possess an intricate sequence of stimuli that invokes a multitude of mouthwatering flavors from food. Your job, as a reformed dieter, is easy: Always seek to derive maximum pleasure from every food particle that passes your sweet lips. You wouldn’t complain, fear or feel guilty about having totally pleasurable sex or an amazing vacation, right? So why settle for anything less than guilt-free, orgasmic food experiences? We just need to deactivate the guilt, check our portion sizes and activate the multisensory pleasures of eating.
Now, I hear you saying; “I love food too much, that’s why I’m overweight! That’s why I’m always on a diet!” Fact is, numerous studies have shown that women who derive less pleasure from eating may eat more to compensate, putting them at higher risk for weight gain and obesity. See, eating for pleasure is the only way to feel truly satisfied. When you eat on The Naughty Diet, pleasure is the reward not quantity.

We are made to eat to live and live to eat, too!