How to Keep Up With Friends During a Week of Detox
Don't meet at the bar: Even if you're feeling motivated, take whatever temptation you can out of the equation. If you have a standing date with friends at a neighborhood watering hole, ask if you can hit up a new healthy restaurant or juice bar instead. A new environment will help you stay on course.
Read more: 9 Days Detox and Weight Loss Program
Bring your own food: Whenever possible, pack your own food and snacks for the road. You can still catch up on your favorite TV show with friends or meet up for a midday lunch date! Just be sure to pack the appropriate foods and recipes you'll be needing — plus an extra snack — in case you want to stay out for longer than anticipated. It's way harder to say no to all the off-limits foods all over the place when you're feeling hungry or unsatisfied.
Research restaurants: Depending on your job, upcoming events, or celebrations, eating out might be a necessity — especially if you're detoxing for more than a week. Be sure to do ample research on restaurants, and make sure there are options that suit your needs. Don't be afraid to call, ask questions, or request something special. If it's a last-minute gathering and you eat fish, just head to sushi. You will always be able to order fresh sashimiand a salad.
Read More: 10 Healthy Reasons to Start Squeezing Lemons
Make it active: Instead of meeting up for a long brunch or happy hour, suggest a hot new fitness class or a long hike instead. It's the season for healthy resolutions, so friends who have resisted in the past will most likely consider trying something new. If they continue to protest, make sure they know why you've suggested something new; chances are, they'll change their tune when they hear your reason.
Remember why you're detoxing: When you want to cut corners or stray away from your plan, it's time to get honest with yourself. Check in and remember why you're detoxing in the first place. Are you trying to reboot your body? Have more energy? Be aware of your food choices? The more you reconnect with the original reason you set on your plan, the easier it will be to make the right move or say no to plans when necessary.
Does More Sweat Translate to More Calories Burned?
Why is it that after a workout, some of us sweat so much we look like we did our run in a pool, while the rest of us look as dry as we did before the workout even started? It seems like the more you sweat, the harder you're working, which would also mean more calories burned, but is that the case?
Your body creates sweat to cool you off when your body temperature gets too high. You're born with between two and four million sweat glands, and how much you sweat depends on the number of sweat glands you have (more glands equal more sweat). Women tend to have more sweat glands than men, but men's glands are more active, so they sweat more. Perspiration is also affected by how hot it is, how intensely you're exercising, and whether or not you smoke or drink coffee or cocktails — smoking, caffeine, and alcohol can increase perspiration. What you're wearing also affects your sweat as synthetic fabrics trap in heat. Fat also acts as an insulator, so overweight people sweat more than those of normal weight.
Your body creates sweat to cool you off when your body temperature gets too high. You're born with between two and four million sweat glands, and how much you sweat depends on the number of sweat glands you have (more glands equal more sweat). Women tend to have more sweat glands than men, but men's glands are more active, so they sweat more. Perspiration is also affected by how hot it is, how intensely you're exercising, and whether or not you smoke or drink coffee or cocktails — smoking, caffeine, and alcohol can increase perspiration. What you're wearing also affects your sweat as synthetic fabrics trap in heat. Fat also acts as an insulator, so overweight people sweat more than those of normal weight.
Don't use the amount you sweat as a good indicator as to the number of calories you've burned. What matters is how long and how intensely you're working out. Any weight loss that you experience immediately after a workout is only water weight, and you'll gain it right back as soon as you rehydrate yourself. So don't worry about how sweaty you get. If you go for a 30-minute run and you haven't sweat a drop, you still burned almost 300 calories.
How to Protect Hair from Chlorine
But not to fret! We've got the scoop on how to protect hair from chlorine, so you can keep on enjoying your sunny pool days—gorgeous hair included.
Rinse with Fresh Water
Coat with Coconut oil
Caps aren't just for the pros, peeps. They're especially important if your hair is naturally dry, chemically treated, or already breaking from hot styling tools. Chlorine is more powerful on weaker hair.
"During weeks of heavy chlorine exposure, using more conditioner than usual will protect the hair before swimming and repair it afterwards". We also recommends using hot-oil repair treatments and leave-in conditioners to give your hair extra hydration and shine.
Grab your Jojoba Shampoo!Go here!
Do You Need Probiotic Supplements?
Everyone raves about the health benefits of probiotics. But should you be taking probiotic supplements, or can you get enough from food?
We know that probiotics are key to maintaining a healthy digestive tract. And various studies have linked the power-packed bacteria to numerous other health perks, including lowering blood pressure, helping with depression, and aiding in weight loss. What's not so clear: If you can get enough of the belly-dwelling organisms from probiotic-rich foods (think: yogurt, kefir, kimchi, tempeh, and sauerkraut, to name a few) or if you should be taking probiotic supplements.
If you do plan on popping a probiotic, here's what you need to know to make a solid supplement pick.
There are different kinds. "Different strains of probiotics yield different health benefits, just as different antibiotics are chosen for different infections," says Raymond. Avoid probiotics that don't have any published medical articles supporting their efficacy, and to choose a strain that suits any medical conditions you may have, she adds. (See below.)
More is better. Choose one with around 10 billion CFU. The bottle of bugs is alive (sorry for the visual!), so some will die off as they sit on the shelf. Aim high to give yourself the best chance of reaping the benefits.
The Calories You Burn When You Stand at Work
Calories Burned Standing vs. Sitting
Have you ditched your office chair for a standing desk? Now that sitting too long has been firmly established as dangerous to your health — studies have shown that prolonged sitting can increase our risk of different diseases, including cancer and type 2 diabetes — more and more 9-to-5ers have been spending a little more time off their chairs. Read more: 6 Exercise That Transform you Body
It's nice to know you're doing something good for yourself during what's usually our most sedentary hours, but it's not just your lifespan that can be affected — standing instead of sitting can affect your waistline too. Even if you do nothing else at all, replacing an hour or two of sitting with standing at your desk can help burn a few extra calories over your basal metabolic rate (the amount of calories you burn when you're not doing anything, like when you're sitting) in addition to helping your health. Just a little switch can help you burn a surprising number of calories — check out how many below.
| HOURS | CALORIES BURNED SITTING | CALORIES BURNED STANDING |
|---|---|---|
| 1 | 100 | 130 |
| 2 | 200 | 260 |
| 3 | 300 | 390 |
| 4 | 400 | 520 |
| 5 | 501 | 650 |
| 6 | 601 | 780 |
| 7 | 701 | 910 |
| 8 | 801 | 1,040 |
Calories based on a 130-pound person
How to Buy the Healthiest Bread Possible
Not sure what the difference is between "wheat-free" and "grain-free" bread? Here is some great tips on how to buy a healthy loaf of bread.
With all the hype around "wheat-free," "gluten-free," and "grain-free" foods, you might be surprised to learn that I'm a nutritionist and I eat bread. In fact, I couldn't imagine living without one my favorite grainy slices toasted to perfection and smeared with peanut butter (One of my favorite post-workout treats.)
Many of my friends and clients have sworn off bread because they think it contributes to weight gain. Not true. Eating more calories than you burn off makes you gain weight — not carbohydrates per se.
The key with enjoying great-tasting bread guilt free is to make sure it's made with wholesome and satisfying whole grains and keeping portions in check. Eating whole grains instead of ultraprocessed, easily digested refined grains that cause rapid rises in blood sugar levels can actually help keep pounds off and protect against chronic diseases like type 2 diabetes, heart disease, and certain cancers. And they keep blood-sugar levels more stable.
Here are six healthy bread-buying tips from nutrition pros:
1. Look for "Whole Grain" or "100% Whole Grain"
Bread labels may have a lot of healthful sounding terms like "seven grain," "multigrain," "cracked wheat," "unbleached flour," "made with whole wheat" or "all natural." But these descriptors don't ensure that your bread is made with whole-grain flour instead of enriched white flour. What you want to see on the ingredient list is "whole-wheat flour," "oatmeal," "rye," "sorghum," or other whole grains as the first ingredient.2. How "Grainy" Does It Look?
Look for bread with visible intact grains or seeds throughout the loaf (not just on the top crust). Seeds and intact whole grains are slow-to-digest and contribute protein, fiber, and unsaturated fats, which helps temper the blood-sugar response and helps you feel fuller longer. As a general rule, a serving of whole-grain bread should have at least two grams fiber and two grams protein and no more than five grams of sugar.In the case of Dave's Killer Bread 21 Whole Grains and Seeds, what you see is what you get. "I buy this bread because it's a wholesome choice and has five grams protein, five grams fiber 22 grams of whole grains and 260 milligrams omega 3s per slice. It also has no artificial preservatives, no artificial ingredients, and no high-fructose corn syrup," says Kerry Neville, MS, RD, a Seattle-based registered dietitian. It is also organic and non-GMO Project Verified, too.
3. Hold It and Squeeze It
How your loaf feels in your hands can tell a lot about its nutritional qualities. A wholesome whole-grain loaf should feel dense and heavier than a loaf made with enriched white flour. Give your loaf a gentle squeeze: if it's squishy, it's a sign that it's mostly refined white flour, not sturdy whole grains.4. Opt For Thin-Sliced
Another way to keep portions (and calories) of whole grain bread in check is to look for thin-sliced sandwich breads or rolls, explains LA-based registered dietitian Patricia Bannan MS, RD. Thin-sliced sandwich breads will have about 45 to 60 calories per slice (compared to 100 to 120 to traditional slices)."One of my favorites is the Oroweat 100% Whole Wheat Sandwich Thin Rolls," says Bannan. "For only 100 calories, you get five grams of fiber and five grams of protein, and it contains no high-fructose corn syrup or trans fat."
5. Have Artisan Loaves Sliced
When buying artisan or bakery-style bread, be sure to get it sliced. This will help you keep your slices to about a one ounce standard serving. I learned this firsthand when I bought Acme Bread Company Whole Wheat Walnut Bread and realized how "generous" I would slice it compared to the mechanical slicer.6. Wrap It Up
"I often use whole-wheat tortillas for sandwiches," says Shauna Del Prete, RD, a dietitian at South Nassau Communities Hospital. Whole-grain tortillas usually have more protein and fiber and less sugar than bread. A great choice: La Tortilla Factory's Low Carb, High Fiber Tortillas Made With Whole Wheat (Large Size) are perfect to hold all your sandwich fillings, and each has a whopping 12 grams fiber and eight grams protein, with just one gram of sugar and 80 calories.The Perfect Recovery Drink For Spring Runs
After a sweaty run, you need to refuel and rehydrate fast. Whip up this quick coconut-water recovery smoothie. This low-calorie smoothie is also ideal for recovering after faster, shorter runs as well, which makes it perfect for training. Packed with electrolytes, protein, and carbs, this mild-tasting smoothie is delicious without being overpowering.
"It's probably my favorite recovery beverage," said Dean, who recommends you opt for pure, unsweetened coconut water for the best balance of electrolytes and sugars.
Find out more:
Refuel Smoothie
INGREDIENTS
12 ounces of pure, unsweetened coconut water
1 banana
1 tablespoon almond butter and 1 spoon Forever Lite Ultra protein
2 tablespoons plain nonfat Greek yogurt
Stevia or honey, to taste
Ice, to preference
1 banana
1 tablespoon almond butter and 1 spoon Forever Lite Ultra protein
2 tablespoons plain nonfat Greek yogurt
Stevia or honey, to taste
Ice, to preference
DIRECTIONS
Add all the ingredients to a blender, and then blend until smooth.
INFORMATION
- Category
- Smoothies, Drinks
- Yield
- 1 smoothie
- Cook Time
- 10 minutes
6 Exercises That Transform Your Body
Exercises That Change Your Body
Looking for a new summer workout? This plan will perfectly transform your body with our natural weight loss program!But even if you aren't planning to sign up for any race, these six moves will tone your body — and put a smile on your face.
The Plan: Do the moves two times a week for at least a month before your event. Prior to each workout, warm up with five minutes of jogging and high knees. Do each move once, then run a quarter mile at a fast pace. You should also run for at least 45 minutes at an easy pace once a week and rest or do your favorite cross training activity on other days.
The Moves:
1. Up and Down Stand with feet shoulder-width apart. Crouch, placing hands on ground in front of you. Jump feet back into a plank. Do a push-up. Jump feet forward, then jump straight up. Continue for 30 seconds.
Preps You For . . . climbing walls and the penalty burpees you may have to do on failed obstacles
2. Army Crawl Lie facedown and use your elbows, hips and toes to move forward. Continue for 30 seconds.
Preps You For . . . crawling under wires and nets, or through tunnels
3. Weighted Push-Up Start in a plank with toes on a sturdy bench or chair and hands on ground, arms straight. Do push-ups, keeping elbows close to body. Continue for 30 seconds.
Preps You For . . . rope climbs, tire drags, rings
4. Double-Leg Hop Place five cones (or other markers) in a line about 12 inches apart. Stand at one end of the line with feet together, arms at sides. Keep feet together as you hop from cone to cone. Continue for 30 seconds.
Preps You For . . . tire runs, leaping over or through mud and fire pits
5. Medicine Ball Throw Stand with feet hip-width apart, holding an eight- to 10-pound medicine ball at waist, left side facing a wall two to four feet away. Twist and throw the ball at wall. Catch it as it bounces back. Continue for 15 seconds, then switch sides.
Preps You For . . . monkey bars, rings, spear throwing
6. Step-Up Stand with feet hip-width apart, about 12 inches from a sturdy bench, step or chair. Step up with left foot, lifting right foot and driving knee toward chest. Do 15 reps. Switch sides; repeat. Make it harder: hold five- to 10-pound dumbbells.
Preps You For . . . tire flipping, uphill sandbag carries, bucket carries
Our 69 days program will perfectly transform your body!Grab yours now!
It's Time to Make a Change with Forever F.I.T.
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Source: Shutterstock
A Look at Kim Kardashian's Diet
After struggling with getting the baby weight off, it looks like Kim Kardashian has found her stride. In the May issue of Harper's Bazar, we get an almost hour-by-hour rundown of the reality star's life. Between the selfies, meetings, video chats with her sisters, and playtime with North, a picture of health emerges.
6 a.m. . . . The first person I talk to is Kanye because he's right there next to me in bed. I'll say, "Do you want to go for a run?" And he usually does. Or he won't because he has a workout, so we'll just talk about that, then kisses.
On Kim's running playlist? It's not Kanye. Instead Kim opts for classical and R&B because anything else just slows her down, she says. Workouts last about 90 minutes or so with time spent running and then strength training. While Kim used to a big fan of the gym, she now skips it for home workouts, which allows her more time to spend with North. So far, so good.
And while Kanye isn't always up for a run, he's definitely making sure the Kardashian-West household is eating healthy. It's probably of no surprise that they aren't cooking for themselves; but who in Hollywood doesn't have a personal chef or meal-delivery service these days? Welcome to the good life.
8 a.m. . . . Kanye loves to eat really healthy and is always on different diets. He has a chef who comes in the morning and cooks breakfast for both of us and gets our meal plans together for the day. We just started seeing a nutritionist who changes our diet every 10 days.
On the menu is a lot of protein and vegetables and not a ton of carbs. Breakfast for Kim is usually oatmeal, scrambled eggs, or a protein shake with fruit. Lunch (1 p.m.) and dinner (7 p.m.) are some version of fish or chicken with vegetables. Low-carb and protein-heavy — you won't see many health nuts taking issue here. We are going to raise an eyebrow over with her version of dessert though.
3 p.m. If I need a sweet-tooth fix, I'll have those Justin's peanut butter packs; the almond butter is also really good. I'll just eat it plain. I used to drink a ton of iced tea, but I've cut back. I had the craziest addiction to Equal — I'd put 10 Equals in every iced tea. My sister Kourtney would always say, "You can't have that much sweetener!" I've trained myself to have just one iced tea a week, and I'm down to three Equals.
Three Equals aside, Kim does say she occasionally splurges on ice cream — Haagen-Dazs Dulce de Leche to be exact.
Source: Instagram user kimkardashian
FDA Says Kind Bars Aren't Healthy
The Reason the FDA Says Kind Bars Aren't Healthy Enough Will Surprise You
The Food and Drug Administration (FDA) sent a warning letter to Kind in March because at least four of the company's bars do not meet FDA regulations to include the "healthy" label on their packaging.
The FDA specifically notes that it reviewed the labels for four Kind bars — Fruit & Nut Almond & Apricot, Fruit & Nut Almond & Coconut, Kind Plus Peanut Butter Dark Chocolate + Protein, and Kind Plus Dark Chocolate Cherry Cashew + Antioxidants — and noted that they "do not meet the requirements for use of the nutrient content claim 'healthy' on a food label."
The FDA specifically notes that it reviewed the labels for four Kind bars — Fruit & Nut Almond & Apricot, Fruit & Nut Almond & Coconut, Kind Plus Peanut Butter Dark Chocolate + Protein, and Kind Plus Dark Chocolate Cherry Cashew + Antioxidants — and noted that they "do not meet the requirements for use of the nutrient content claim 'healthy' on a food label."
The reason the FDA says Kind bars aren't healthy enough for the label? Fat content. In order to label a food as healthy, the FDA says the food must contain 1 gram or less saturated fat and no more than 3 grams total fat. The four Kind bars listed contain between 2.5 and 5 grams of saturated fat and between 9 and 13 grams of total fat.
If you're a fan of Kind products, you know that nuts are primary ingredients in the bars. Nuts, like other naturally fatty foods like olive oil and avocado, contain healthy fats that can lower your BMI and even prolong your life.
Besides reviewing the "healthy" claim, the FDA also requested other changes to the bars' label and ingredients lists, such as defining the type of nuts used and calling out saturated fat content. Kind has released a direct response to the FDA's letter saying the company will fully comply with the FDA's request to change the packaging of the four listed bar variations, but it also wants customers to know that they shouldn't question the nutritional value of Kind bars.
"The FDA pointed out a number of items that we're correcting, and there's one that we feel is particularly important to discuss as it cuts to the core of who we are. We've built a brand centered around creating wholesome and great tasting snacks," the Kind team wrote. "We couldn't be more proud of our snack foods and their nutritional benefits. While we make these updates to our packaging and our website, please know that our recipes will stay the same. Our entire line of delicious snacks made with high quality ingredients like whole grains, nuts, and seeds will continue to be available wherever KIND is sold."
While you don't want to go overboard on healthy fats like nuts and avocados, it's important to know that a high number of fat grams does not always mean something is unhealthy. The American Heart Association currently recommends a daily intake of about 13 grams of fat (about two tablespoons of butter) if you're eating a 2,000-calorie diet, and healthy fats are always the better choice over greasy, fried foods. No matter what, eating all types of foods in moderation is the key to a healthy diet.Find out more: Lose weight naturally
3 Ways to Help Reduce Belly Fat
Eating 80/20 and hitting the gym have helped you reach your weight-loss goal, but you're still trying to get rid of that little extra pooch around your midsection. Here are three things you can do every week to help you achieve a trimmer belly.
When Eating
Take an honest look at your diet and your bathroom schedule. Try our 9 days diet program which is help you to get flat belly! Your belly might not be caused by fat but by air trapped in your digestive system. If you're not getting enough fiber (you need 25 to 30 grams a day), constipation can cause bloating. On the other hand, overdoing it on fiber or eating too many gas-producing foods like broccoli, apples, or beans can also make your belly pooch a bit. Thankfully, there are also foods you can eat, like blueberries, that are proven to diminish belly fat, so sip on high fiber smoothie or crunch on salad to keep you regular and help you debloat.
When Doing Cardio
Studies show that including interval training in your cardio sessions is proven to diminish belly fat. If you find that you normally stick to a consistent pace when running, biking, or swimming, mix it up by adding 10- to 60-second fast-paced or sprinting intervals — here's a 60-minute treadmill workout that does just that. High Intensity Interval Training (aka HIIT) works on the same principle as intervals, where you push to your maximum training for a period of time and follow up with a shorter rest period.
When Strength Training
Basic crunches can help tone your abs, but they only target certain abdominal muscles. Incorporate full-body exercises like variations of plank or core moves using a ball. Also try using different types of equipment
The Surprising Health Benefits of Coconut Oil
The growing popularity of oil pulling may be undeniable, but the actual benefits of coconut oil continue to be a topic of debate. Some experts like Dr. Oz swear by its superpower properties, but others like Dr. Weil feel that the research isn't ready to make these claims. With that said, there are a number of studies and promised benefits worth considering.
- It soothes persistent skin conditions: Instead of relying on heavily medicated creams, coconut oil can do wonders for dry and irritated skin. Many tout regular use of coconut oil for helping improve symptoms of both eczema and psoriasis. Lauric acid, one of the saturated fats in coconut oil, has also been shown to fight off fungal infections.
- It raises HDL: Coconut oil got a bad rap over the years, but previous studies were performed on partially hydrogenated coconut oil, rather than raw, virgin coconut oil. While many hydrogenated saturated fats raise bad cholesterol levels, raw coconut oil has been shown to increase levels of good cholesterol. As long as you buy virgin coconut oil, you'll be able to reap this healthy benefit.
- It combats tooth decay: A recent study out of Ireland showed that coconut oil can even prevent tooth decay. The research revealed that coconut oil stopped the growth of most strains of S. mutans bacteria — the strain responsible for tooth decay. While many mouthwashes wipe out all the bacteria in your mouth, coconut oil could be the key to creating a mouthwash that only targets the bad bacteria.
- It can improve your complexion: One of the most touted beauty benefits of oil pulling is the detoxifying effects it can have on your complexion. Some doctors believe that when you remove the bacteria and toxins from your mouth, which can affect the rest of your body, it can have profound effects on your complexion, namely improving brightness or acne issues.
How to Feel More Energized All Week Long
Tired of waking up without energy day after day? You're not alone. Your responsibilities and obligations might not be letting up any time soon, but there's good news: developing healthy habits has a huge impact on your energy levels.
Morning
- Don't hit snooze: Before you're even out of bed, this culprit sucks away energy for the rest of the day. Hitting the snooze button makes it harder to wake up and ends up affecting your energy levels all day long. A more consistent wake-up time will help you skip the snooze button and wake up naturally with more energy. If waking up on your own feels like a long way off, simply get up when your alarm goes off.
- Start hydrating ASAP: Drinking water helps your body perform at it's top potential all day long, but first thing in the morning, it gives your digestive system a kick in the right direction and starts energizing your whole body. Keeping water at your bedside will help you start sipping as soon as you wake up. Find out more: how much water you really need to drink
- Choose the right breakfast: Eating a satisfying breakfast offers your body the energy and nutrients it needs to feel great all morning long. Eat foods which a mix of complex carbs, proteins, and healthy fats. This will help balance [your] blood sugar for the day, which keeps your energy up and crashes away. Find out more: Oatmeal is the best breakfast for weight loss
- Fit in a workout: Starting your day with exercise is one of the best ways to feel energized before you head to the office. Even better, during morning workouts, exercisers are more likely to burn more calories and work out harder — an added bonus! If you're not an early riser, don't fret; the most important thing is to make time for exercise at some point during your day.
Afternoon
- Get fresh air: Feeling stuck at your desk leaves you feeling drained and disconnected. Step away from work, go outside for some fresh air and sunny rays, and take a walk during your break. It may seem like a luxury to leave, but you'll come back to whatever you were working on with a fresh perspective and much more energy.
- Drink green tea: You might be tempted to reach for that second cup of coffee in the afternoon, but opt for green tea instead. It will keep give your body a boost — with a ton of extra benefits — and is less likely to affect with your sleep later that night.
- Declutter your workspace: When your desk (or inbox) looks like a war zone, it's setting you up to feel stressed out and wiped out. Take a few minutes every day to clean up and get organized, so it doesn't feel so overwhelming later. A calmer, more zen work environment keeps you feeling "on," connected, and productive.
- Eat an energizing snack: As tempting as those goods from the vending machine can be, they won't offer your body the sustainable energy it needs. Keep these healthy snacks on hand at work to stave off unhealthy cravings and support your needs.
Evening
- Skip the nightcap: After a long day, a few glasses or wine or a nice cocktail might seem like the perfect way to unwind, but alcohol can disrupt your natural sleep cycle and leave you feeling exhausted the following morning. If you're dealing with energy issues, it's best to just say no to alcohol before bed.
- Turn off electronics: If you keep your electronics on all night, it is affecting your sleep patterns and your demeanor the following morning. Before bed, skip the tube or your laptop, and wind down with an article or book instead. This change seems small but makes an enormous difference.
- Get to bed: Quality sleep is one of the best ways to ensure energy the next day. Those Netflix binges and extra chapters add up! Listen to your body, hit the hay earlier, and make sure you're getting at least seven hours of sleep every night so you wake up feeling fabulous, energized, and ready to take on your day.
Fix These Habits, Lose Weight Faster
You never miss a workout, so are you still wondering why you're not seeing results? One of these eating habits may be to blame.
- Skipping breakfast: If you're trying to save calories, skipping your morning meal won't help as much as you think. Not only will you be more apt to overeat later in the day, but also, a healthy breakfast will give you the energy you need to tackle your day. In fact, many trainers and nutritionists recommend eating carbs as early in the day as possible in order to have time to burn them off during the day. So fuel up in the morning with a healthy breakfast of protein, fiber, and complex carbs, and then tackle your jam-packed day with ease.Find out more: Why you should load up on protein in the morning
- Not drinking enough water: Be sure to sip water frequently throughout the day — not only will switching juice and soda for water save you calories, but also, making sure you're not dehydrated will help you perform better during your workouts. Water is your weight-loss friend, so be sure to always have your bottle handy.
- Predinner snacking: Snacking can be a powerful weight-loss tool if you do it right — but not if you grab a whole bag of chips after work. Keep the snacks healthy and low-calorie by taking those bagged processed foods out of your kitchen and replacing them with cut veggies and hummus or Greek yogurt in your fridge or a bowl of fruit on your table. If you only have healthy snacks at the ready when you're ravenous, you won't need to eat a nutrient-empty, high-calorie snack.
- Eating a big dinner: Skimping out on lunch in order to gorge at dinner? That may not be the best idea if you want to slim down. Studies have shown that those who eat their biggest meals earlier in the day lose the most weight. While you should be sure you're eating an adequate amount of calories throughout the day, following a strategy of tapering meal size throughout the day can help you see results. Find out more: 3 evening habits for weight loss
- Going for seconds: When you're trying to lose weight, portions count. Be sure you're eating enough to feel satisfied while still paying attention to those portion sizes (this portion size guide can help). And once you've filled that plate, enjoy your meal slowly and mindfully so you don't feel the need to go back for more.
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