Quick and Healthy Weight Loss Fixes

Used as crash diets, quick fixes can definitely do more harm than good. Used as a part of a healthy eating plan, however, they can be great steps in the right direction. Learn how to implement quick weight loss fixes in a way that serves you.

We love the feeling of instant gratification and we're always looking for quick and simple solutions in almost every area of our life. The problem is, when it comes to dieting and weight loss, this type of attitude can rapidly backfire. Whether it's the pounds returning with lightening speed or various imbalances caused by drastic plans having an adverse effect on our health, the consequences of going for the quick fix can be quite serious.

With that said, many 'quick fix' concepts are not necessarily worthless when it comes to losing weight the healthy way. The secret is applying them in a way that assists your weight loss goals without nasty side effects. So, if quick fixes appeal to you, try some of these more sensible approaches to crash dieting:

Instead of juice fasts try...

Smoothies as a replacement for a meal. By going for smoothies instead of juices you won't miss out on healthy fibers and you'll be able to enjoy richer tastes. By opting for only one raw meal you'll benefit from a variety of vitamins and minerals and you'll make the transition to raw food or other vegetarian meals easier if you're thinking about going in that direction.

Instead of cutting food groups try...

Cutting junk food instead. If crash diets taught us something, that is cutting out entire food groups doesn't do our body any service in the long run. Cutting foods with low to no nutrients will serve your body much better, regardless of whether you're doing it gradually or cold turkey.

Instead of skipping meals try...

Skipping snacks. If you are used to eating only three times a day, don't feel pressured to add snacks. This is not to say that you should cut them out if they truly work for you. But if they make tracking your calorie intake harder or if they are easy to overdo, feel free to skip them as you'll be better off. Working with your habits and lifestyle is a lot more productive than working against them.

Instead of changing your diet habits drastically try...

Doing enough research to ensure you get all the nutrients you need. You might feel inspired to switch to a vegan diet or go raw as you hear about the multitude of benefits that can be experienced or about the ugly side of the food industry. However, jumping full speed ahead is probably not the best way to go. First off, such quick changes often don't last and might make you binge later and secondly, if you don't plan the change carefully, you might feel weak or might end up with various nutritional imbalances. It's a good idea to consult a professional if you're contemplating a serious diet change to make sure you get a maximum benefit out of it. 

Source

Stacy Keibler Shares Diet and Fitness Tips with SHAPE Magazine

Stacy Keibler sits down for a chat with SHAPE magazine. George Clooney's girlfriend shares some of her diet and fitness secrets. Check out her interview.

Stacy Keibler sits down for a chat with SHAPE and shares some of her diet secrets and reveals how she manages to stay fit, even when she travels! From Barry's Bootcamp to Pilates, she also talks to the magazine about all the different workouts she does to stay slim and sexy.

"Health, fitness and wellness have been a very big part of my life. So, it's my lifestyle. If I'm not working out, I have to balance it out and eat a little cleaner that day. I eat as organic as I can. I think that portion control is very important, but I also think in everything in moderation. So I'm not the girl who's gonna tell you that I never have a little bit of dessert or I don't have a glass of wine," George Clooney's girlfriend says.

Speaking about her fitness routine, the 32-year-old actress and model says that, "I get bored easily so I love to switch it up. I will do everything. I will hike, I will run the stairs wherever I am, I will find some outdoor activity to do. I have a trainer. I do Pilates. I like to change it up. I like to work my whole body and also keep my mind stimulated."

When it comes to workout motivation, Stacy believes that it is important to make fitness a habit. Just like drinking water. "When I'm really busy and I'm working and I can't get to the gym, like, you start slacking a bit, so you have to really get in that groove."

What about staying in shape while on the road? The stunning blonde says that she carries "a bag full of bands, Bootcamp DVDs, things that I can modify, that I can do anywhere."

For Kiebler, moderation is the key. If there is a dessert, "I will have a bite or two but I won't have the whole thing. It's about being conscious about what's going on so you can balance it out the next day."

The best type of dance for the body? "I think that dance is such a great workout, you burn so many calories and I think it's a really fun way to work out," Stacy told SHAPE. For gorgeous, sculpted legs, Stacy recommends squats and lunges.

Source

Stacy Keibler Shares Diet and Fitness Tips with SHAPE Magazine

Stacy Keibler sits down for a chat with SHAPE magazine. George Clooney's girlfriend shares some of her diet and fitness secrets. Check out her interview.

Stacy Keibler sits down for a chat with SHAPE and shares some of her diet secrets and reveals how she manages to stay fit, even when she travels! From Barry's Bootcamp to Pilates, she also talks to the magazine about all the different workouts she does to stay slim and sexy.

"Health, fitness and wellness have been a very big part of my life. So, it's my lifestyle. If I'm not working out, I have to balance it out and eat a little cleaner that day. I eat as organic as I can. I think that portion control is very important, but I also think in everything in moderation. So I'm not the girl who's gonna tell you that I never have a little bit of dessert or I don't have a glass of wine," George Clooney's girlfriend says.

Speaking about her fitness routine, the 32-year-old actress and model says that, "I get bored easily so I love to switch it up. I will do everything. I will hike, I will run the stairs wherever I am, I will find some outdoor activity to do. I have a trainer. I do Pilates. I like to change it up. I like to work my whole body and also keep my mind stimulated."

When it comes to workout motivation, Stacy believes that it is important to make fitness a habit. Just like drinking water. "When I'm really busy and I'm working and I can't get to the gym, like, you start slacking a bit, so you have to really get in that groove."

What about staying in shape while on the road? The stunning blonde says that she carries "a bag full of bands, Bootcamp DVDs, things that I can modify, that I can do anywhere."

For Kiebler, moderation is the key. If there is a dessert, "I will have a bite or two but I won't have the whole thing. It's about being conscious about what's going on so you can balance it out the next day."

The best type of dance for the body? "I think that dance is such a great workout, you burn so many calories and I think it's a really fun way to work out," Stacy told SHAPE. For gorgeous, sculpted legs, Stacy recommends squats and lunges.

Source

8 Fast Tummy Trimming Secrets

Flatten your belly with our 8 fast tummy trimming secrets! Whether you want to commit to long term goals or you want immediate results, you'll be surprised how easy it is to trim your tummy! Read on!

If you need to fit into your skinny jeans by Friday or if you need to slim down for a tight-fitting cocktail dress next month, you'll want to start some better habits right now. Here are some get-trim-quick ideas that will whittle your waist down in no time – or at least make you look thinner – in a hurry.

1. Battle the bloat

If you want to see a quick reduction in the size of your tummy, eliminate foods that cause bloating and increase your water intake. If you need to slim down within a few days, cut out foods like broccoli and asparagus and anything fried. Also, swap out all beverages for water – especially carbonated drinks, even if they're “diet.” Also stop chewing gum. The action makes you swallow more air, which can actually lead to bloating.

Cut out the booze

Beer, wine and cocktails simply add more calories to your daily intake that you may not even consider. Also, it's believed that alcohol increases your cortisone levels, and this hormone is a stress-induced hormone that causes your body to hold on to fat – especially in the tummy.

Detox

Eliminate any processed foods out of your diet. These contain tons of sodium, which will show itself right away below the belt. Also, go for more fresh fruit and veggies, but choose those that are more water-rich and are less likely to be difficult to digest. Opt for produce like celery, cucumbers, melon, citrus, watermelon and lettuce.

Fix your posture

To see a change immediately, sit or stand up straight. Pull your shoulders back, tighten up your abdominals and tuck your hips under a little bit to avoid a sway back. If you have a bit more time, add some shoulder and back weighted workouts to your weekly routine to keep your shoulders from hunching forward.

Slip on some shapewear

Yes, we know it's cheating, but if you're in a bind – bind yourself into some slimming undergarments that cinch you in at the waist, tummy, hips and thighs. You might get so inspired at how great you look with a little help that you might decide to hit the gym to achieve the look permanently.

Try Righteous Curves High Waist Tummy Shaper Pantiesicon($45)

Try some yoga

Every morning and night practice the “cat-cow” pose, which can both energize you in the morning and help you relax at night. Start on your hands and knees in a “table” position and round your back up as high as you can in the “cat” position. Drop your head so that you're looking at your legs. Reverse into the “cow” by looking up to the ceiling and letting your back arch deeply. Reverse again several times, inhaling and exhaling with the movement. You'll be surprised what this will do to trim your tummy.

Crunch time

If you've got a few days to spare, be sure you're doing your flat stomach exercises every day. Go for crunches, obliques, bicycles and plank poses at least once a day. Every little bit helps.

Pump up the cardio

Putting in at least 30 minutes twice a day until your big event will definitely make a difference in a hurry. Be sure you're getting your heart rate up with energetic walking, on the elliptical, swimming or joining a workout class at the gym. Sweating it out has the extra benefit of removing unhealthy toxins.

Source

8 Fast Tummy Trimming Secrets

Flatten your belly with our 8 fast tummy trimming secrets! Whether you want to commit to long term goals or you want immediate results, you'll be surprised how easy it is to trim your tummy! Read on!

If you need to fit into your skinny jeans by Friday or if you need to slim down for a tight-fitting cocktail dress next month, you'll want to start some better habits right now. Here are some get-trim-quick ideas that will whittle your waist down in no time – or at least make you look thinner – in a hurry.

1. Battle the bloat

If you want to see a quick reduction in the size of your tummy, eliminate foods that cause bloating and increase your water intake. If you need to slim down within a few days, cut out foods like broccoli and asparagus and anything fried. Also, swap out all beverages for water – especially carbonated drinks, even if they're “diet.” Also stop chewing gum. The action makes you swallow more air, which can actually lead to bloating.

Cut out the booze

Beer, wine and cocktails simply add more calories to your daily intake that you may not even consider. Also, it's believed that alcohol increases your cortisone levels, and this hormone is a stress-induced hormone that causes your body to hold on to fat – especially in the tummy.

Detox

Eliminate any processed foods out of your diet. These contain tons of sodium, which will show itself right away below the belt. Also, go for more fresh fruit and veggies, but choose those that are more water-rich and are less likely to be difficult to digest. Opt for produce like celery, cucumbers, melon, citrus, watermelon and lettuce.

Fix your posture

To see a change immediately, sit or stand up straight. Pull your shoulders back, tighten up your abdominals and tuck your hips under a little bit to avoid a sway back. If you have a bit more time, add some shoulder and back weighted workouts to your weekly routine to keep your shoulders from hunching forward.

Slip on some shapewear

Yes, we know it's cheating, but if you're in a bind – bind yourself into some slimming undergarments that cinch you in at the waist, tummy, hips and thighs. You might get so inspired at how great you look with a little help that you might decide to hit the gym to achieve the look permanently.

Try Righteous Curves High Waist Tummy Shaper Pantiesicon($45)

Try some yoga

Every morning and night practice the “cat-cow” pose, which can both energize you in the morning and help you relax at night. Start on your hands and knees in a “table” position and round your back up as high as you can in the “cat” position. Drop your head so that you're looking at your legs. Reverse into the “cow” by looking up to the ceiling and letting your back arch deeply. Reverse again several times, inhaling and exhaling with the movement. You'll be surprised what this will do to trim your tummy.

Crunch time

If you've got a few days to spare, be sure you're doing your flat stomach exercises every day. Go for crunches, obliques, bicycles and plank poses at least once a day. Every little bit helps.

Pump up the cardio

Putting in at least 30 minutes twice a day until your big event will definitely make a difference in a hurry. Be sure you're getting your heart rate up with energetic walking, on the elliptical, swimming or joining a workout class at the gym. Sweating it out has the extra benefit of removing unhealthy toxins.

Source

5 Diet Rules to Forget

So many different strategies to lose weight overwhelm us at times, it's hard to make the right choices. Make sure no misconceptions take over your diet strategies. Learn the whole truth behind some popular diet advice and improve your approach and your progress.

The ideas on the best ways to achieve your weight loss goals are in constant change. Just when thinking that the options we currently embrace are the most functional, a shift in paradigm comes and changes it all and thus confusion settles in. The so called 'rules' of dieting often prove incomplete or are misused and corrections are often necessary. Here are a few rules you might want to rethink:

Ditch white sugar for natural sugar

The concern with natural foods has also expanded towards sweeteners. The common belief is that because the natural sources have more nutrients they are better for you even when dieting. However, overusing them will have the same diet busting effect. While this doesn't mean that you should go for the artificial kinds which make you crave more sweets, the rule go by is to use as little as possible to feel satisfied regardless of the source you use.

Substitutions will help you lose weight

There's absolutely nothing wrong with making your favorite foods more diet-friendly. In fact, it is one of the best ways to avoid major diet slip offs and avoid losing enthusiasm for the changes you're making. It is important to realize that substitutions make sense only when the diet alternative is equally satisfying. If you're just as happy with frozen yogurt as you are with ice cream, then by all means go for it.

However, if the substitution is unsatisfying, you will end up consuming more calories to fill the craving void and achieve a similar degree of satisfaction which is why a smaller amount of your favorite treat might sometimes prove a better solution.

Go gluten free

The gluten free craze has reached impressive proportions lately as even those without Celiac disease are thinking about making the switch. However, like any hype, it's not all that's cranked up to be. To create a similar taste, ingredients such as sugar and fat are used to make up for the loss in flavor. If you're not having gluten intolerance problems, a better way of adjusting your behavior is to simply fill up on natural wholesome foods and lean protein and of course, reducing empty carbs as much as possible.

Abs are made in the kitchen

A common approach to weight management is to simply opt for dieting or exercise, depending on what the individual prefers. It's become a common belief that when it comes to vanity areas such as abs, the best way is to watch your food choices. However, in order to get lasting change you need to focus on both exercise and diet. Why? Because simply creating a calorie deficit isn't enough. You also need to optimize your hormone level to avoid getting back to where you were and to be able to sustain the change on the long term.

No midnight snacks

Ideally, you should give your digestive system plenty of time to rest. However, life gets in the way and we can't always avoid eating late. The good news is that you don't necessarily jeopardize your efforts if you eat late. However, what you eat definitely counts a lot more than when you do it. Experiment with different-sized meals to see what are the options that satisfy your hunger best.

Source

5 Diet Rules to Forget

So many different strategies to lose weight overwhelm us at times, it's hard to make the right choices. Make sure no misconceptions take over your diet strategies. Learn the whole truth behind some popular diet advice and improve your approach and your progress.

The ideas on the best ways to achieve your weight loss goals are in constant change. Just when thinking that the options we currently embrace are the most functional, a shift in paradigm comes and changes it all and thus confusion settles in. The so called 'rules' of dieting often prove incomplete or are misused and corrections are often necessary. Here are a few rules you might want to rethink:

Ditch white sugar for natural sugar

The concern with natural foods has also expanded towards sweeteners. The common belief is that because the natural sources have more nutrients they are better for you even when dieting. However, overusing them will have the same diet busting effect. While this doesn't mean that you should go for the artificial kinds which make you crave more sweets, the rule go by is to use as little as possible to feel satisfied regardless of the source you use.

Substitutions will help you lose weight

There's absolutely nothing wrong with making your favorite foods more diet-friendly. In fact, it is one of the best ways to avoid major diet slip offs and avoid losing enthusiasm for the changes you're making. It is important to realize that substitutions make sense only when the diet alternative is equally satisfying. If you're just as happy with frozen yogurt as you are with ice cream, then by all means go for it.

However, if the substitution is unsatisfying, you will end up consuming more calories to fill the craving void and achieve a similar degree of satisfaction which is why a smaller amount of your favorite treat might sometimes prove a better solution.

Go gluten free

The gluten free craze has reached impressive proportions lately as even those without Celiac disease are thinking about making the switch. However, like any hype, it's not all that's cranked up to be. To create a similar taste, ingredients such as sugar and fat are used to make up for the loss in flavor. If you're not having gluten intolerance problems, a better way of adjusting your behavior is to simply fill up on natural wholesome foods and lean protein and of course, reducing empty carbs as much as possible.

Abs are made in the kitchen

A common approach to weight management is to simply opt for dieting or exercise, depending on what the individual prefers. It's become a common belief that when it comes to vanity areas such as abs, the best way is to watch your food choices. However, in order to get lasting change you need to focus on both exercise and diet. Why? Because simply creating a calorie deficit isn't enough. You also need to optimize your hormone level to avoid getting back to where you were and to be able to sustain the change on the long term.

No midnight snacks

Ideally, you should give your digestive system plenty of time to rest. However, life gets in the way and we can't always avoid eating late. The good news is that you don't necessarily jeopardize your efforts if you eat late. However, what you eat definitely counts a lot more than when you do it. Experiment with different-sized meals to see what are the options that satisfy your hunger best.

Source

Olympic Nutritionists Share Diet Tips with Fitness Magazine

Now it's time to eat just like a pro athlete! Fitness Magazine got the chance to talk to the experts who shared some useful diet tips in order to get you fitter and stronger. Check them out!

Fitness Magazine got the chance to sit down and talk to the experts about the most useful ten diet tips that can help you get stronger, faster, and fitter than ever before.

Well, same old story guys! Breakfast still remains the most important meal of the day. "One of the biggest mistakes athletes make is heading out for a run in the morning without eating anything first," says Dan Benardot, PhD, RD, director of the Laboratory for Elite Athlete Performance at Georgia State University in Atlanta, who works with Olympic distance runners and oversees the nutrition program for U.S. Figure Skating.

And another crucial thing that we tend to omit is water. "Drinking water while you work out is great, but if you start your race on empty, you're never going to finish as strong as you want. Athletes should be consuming .5 to 1 ounce of H2O per pound of body weight every day," says Amanda Carlson-Phillips, vice president of nutrition and research for Athletes' Performance in Phoenix, Arizona, who regularly consults with Olympic contenders and pros.

"The more color on your plate, the better," says Beth Duryea, head soigneur for the Specialized-lululemon women's cycling team. She reveals that "One of the best things you can do to better your performance is to stay healthy, which means that you need a good amount of antioxidants and superfoods in your diet." Besides, she encourages all of the riders to incorporate whole-grain carbs, lean proteins, and colorful fruits and veggies into their snacks and meals every day.

Planning ahead is another important step. This is what sports dietitian Alicia Kendig, athlete performance lab coordinator at the U.S. Olympic Training Center in Colorado Springs, Colorado, says. Kendig suggests you do your weekly meal plan on Sundays. She recommends to prepare healthy snacks and meals that you can easily grab throughout the week.

Okay, so this one might be a big surprise for many women who have tried loads of diets throughout time, but experts advise us not to diet. "The biggest nutrition mistake I see female athletes make is reducing and/or limiting their caloric intake in an attempt to be lean," says Scott. "This causes reduced stores of carbohydrates in your body, which are essential for training and performing, and can then lead to muscle breakdown, as your body eventually starts to use protein as an alternative fuel source."

On carbs, Benardot says that when you have too many at once, our body cannot use it all and therefore it stores any excess as fat. "You need to focus on your nutrition every day, and then the night before is a good time to simply top off your fuel stores," Carlson-Phillips says. 

Source

Olympic Nutritionists Share Diet Tips with Fitness Magazine

Now it's time to eat just like a pro athlete! Fitness Magazine got the chance to talk to the experts who shared some useful diet tips in order to get you fitter and stronger. Check them out!

Fitness Magazine got the chance to sit down and talk to the experts about the most useful ten diet tips that can help you get stronger, faster, and fitter than ever before.

Well, same old story guys! Breakfast still remains the most important meal of the day. "One of the biggest mistakes athletes make is heading out for a run in the morning without eating anything first," says Dan Benardot, PhD, RD, director of the Laboratory for Elite Athlete Performance at Georgia State University in Atlanta, who works with Olympic distance runners and oversees the nutrition program for U.S. Figure Skating.

And another crucial thing that we tend to omit is water. "Drinking water while you work out is great, but if you start your race on empty, you're never going to finish as strong as you want. Athletes should be consuming .5 to 1 ounce of H2O per pound of body weight every day," says Amanda Carlson-Phillips, vice president of nutrition and research for Athletes' Performance in Phoenix, Arizona, who regularly consults with Olympic contenders and pros.

"The more color on your plate, the better," says Beth Duryea, head soigneur for the Specialized-lululemon women's cycling team. She reveals that "One of the best things you can do to better your performance is to stay healthy, which means that you need a good amount of antioxidants and superfoods in your diet." Besides, she encourages all of the riders to incorporate whole-grain carbs, lean proteins, and colorful fruits and veggies into their snacks and meals every day.

Planning ahead is another important step. This is what sports dietitian Alicia Kendig, athlete performance lab coordinator at the U.S. Olympic Training Center in Colorado Springs, Colorado, says. Kendig suggests you do your weekly meal plan on Sundays. She recommends to prepare healthy snacks and meals that you can easily grab throughout the week.

Okay, so this one might be a big surprise for many women who have tried loads of diets throughout time, but experts advise us not to diet. "The biggest nutrition mistake I see female athletes make is reducing and/or limiting their caloric intake in an attempt to be lean," says Scott. "This causes reduced stores of carbohydrates in your body, which are essential for training and performing, and can then lead to muscle breakdown, as your body eventually starts to use protein as an alternative fuel source."

On carbs, Benardot says that when you have too many at once, our body cannot use it all and therefore it stores any excess as fat. "You need to focus on your nutrition every day, and then the night before is a good time to simply top off your fuel stores," Carlson-Phillips says. 

Source

5 Golden Rules of Dieting

Want to lose weight? It's time to forget absurd crash diets and begin a new, healthier lifestyle! If you want to feel great and lose those extra pounds, check out these 5 golden rules of dieting!

Stereotypes, perfection... Today's society seems to stand on a foundation made of superficial things and a set of tips and tricks on how to get that to-die-for silhouette. Well, let's face it! Everyone wants to look and feel great! So, we all have tried, at least once, a weight loss regime hoping for a miracle. Still, it is important to set tangible goals and be aware of the fact that extremes are not the best solution. But what to do when nothing works? Always remember that not just short-term restrictions are essential but, when dieting, your entire lifestyle should suffer certain changes. And these five golden rules are crucial! Check them out!

Balance

Okay, so a balanced diet is the key when it comes to successful weight loss. The best thing to do is to eat more often throughout the day and have smaller portions. Why? Because skipping meals and craving for food all day long will have as result a copious dinner. Also, don't skip breakfast since the calories you consume in the morning are easier burned! Have three main meals and two healthy snacks and try not to have dinner after 7.30 or 8pm. Oh, and don't forget to drink water!

Portion control

The less is more rule totally works when dieting. And keep in mind that even healthy foods add extra-calories when eaten in excess. So, you should learn to estimate serving sizes and choose smaller plates, bowls, and cups in your kitchen and measure what they hold. One useful trick is to estimate serving sizes in comparison to known objects. "For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards," said says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC.

Proper food combining

The way we combine different food groups is extremely important when dieting. Proper food combining not just helps us have an optimal digestion and stay healthy but it is very efficient when wanting to lose weight. Therefore, avoid to combine meat and potatoes/pasta/rice, meat and eggs and milk, potatoes and bread, or fruits and vegetables. So, potatoes and meat should be eaten only with greens, cereals with fresh fruits, and bread with a salad.

Exercise

Okay, so we must admit that diets can be a real burden and that facing cravings, well, a serious challenge. Therefore, what can we do when we simply cannot resist those delicious temptations? Exercise, exercise, exercise!!! You know already that this is a seriously helpful step in every weight loss plan. Walk, dance, jog, get moving! You'll burn calories and stay fit and healthy!

Keep a food journal

It might seem useless yet experts say that keeping a journal might help you "stop the vicious cycle of overeating and over-gaining". Therefore, you should start journaling and write down, every night, what you ate throughout the day. A study published in the Journal of the Academy of Nutrition and Dietetics says that measuring food portions, recording what you eat, and reading labels and nutrition facts are practical tools when wanting to drop some extra pounds.

Source

5 Golden Rules of Dieting

Want to lose weight? It's time to forget absurd crash diets and begin a new, healthier lifestyle! If you want to feel great and lose those extra pounds, check out these 5 golden rules of dieting!

Stereotypes, perfection... Today's society seems to stand on a foundation made of superficial things and a set of tips and tricks on how to get that to-die-for silhouette. Well, let's face it! Everyone wants to look and feel great! So, we all have tried, at least once, a weight loss regime hoping for a miracle. Still, it is important to set tangible goals and be aware of the fact that extremes are not the best solution. But what to do when nothing works? Always remember that not just short-term restrictions are essential but, when dieting, your entire lifestyle should suffer certain changes. And these five golden rules are crucial! Check them out!

Balance

Okay, so a balanced diet is the key when it comes to successful weight loss. The best thing to do is to eat more often throughout the day and have smaller portions. Why? Because skipping meals and craving for food all day long will have as result a copious dinner. Also, don't skip breakfast since the calories you consume in the morning are easier burned! Have three main meals and two healthy snacks and try not to have dinner after 7.30 or 8pm. Oh, and don't forget to drink water!

Portion control

The less is more rule totally works when dieting. And keep in mind that even healthy foods add extra-calories when eaten in excess. So, you should learn to estimate serving sizes and choose smaller plates, bowls, and cups in your kitchen and measure what they hold. One useful trick is to estimate serving sizes in comparison to known objects. "For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards," said says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC.

Proper food combining

The way we combine different food groups is extremely important when dieting. Proper food combining not just helps us have an optimal digestion and stay healthy but it is very efficient when wanting to lose weight. Therefore, avoid to combine meat and potatoes/pasta/rice, meat and eggs and milk, potatoes and bread, or fruits and vegetables. So, potatoes and meat should be eaten only with greens, cereals with fresh fruits, and bread with a salad.

Exercise

Okay, so we must admit that diets can be a real burden and that facing cravings, well, a serious challenge. Therefore, what can we do when we simply cannot resist those delicious temptations? Exercise, exercise, exercise!!! You know already that this is a seriously helpful step in every weight loss plan. Walk, dance, jog, get moving! You'll burn calories and stay fit and healthy!

Keep a food journal

It might seem useless yet experts say that keeping a journal might help you "stop the vicious cycle of overeating and over-gaining". Therefore, you should start journaling and write down, every night, what you ate throughout the day. A study published in the Journal of the Academy of Nutrition and Dietetics says that measuring food portions, recording what you eat, and reading labels and nutrition facts are practical tools when wanting to drop some extra pounds.

Source

How to Break Bad Diet Habits

Make dieting easier by making sure that you thinj through the most common obstacles and come with a suitable strategy. Implement some of the following techniques for improving your chances of success.

One of the main reasons dieting proves so hard on most of us is that it often requires major shifts in our behavior. Sudden shifts in behavior rarely have the prove easy, which is why the process takes quite a toll on our willpower. Learning to adjust along the way is essential and having a few strategies to make things flow more easily is extremely important in order to maximize result. Apply some of the following strategies for improving your habits:

Frequent Snacking

With all the positive connotations that frequent snacks have gotten lately, it's fairly easy to make this a strong part of your day and consequently overdo it, which can really sabotage your efforts rather than helping the process. Stick to max 2 snacks with a calorie range between 100 and 300 calories. Rather opting for delicious sweets that make it hard to stop when necessary. Opt for wholesome food that will also offer satiety not only a temporary sense of satisfaction.

Weekend Rebel

After being 'good' for five days, it can be hard to resist the urge to celebrate with delicious treats. Avoiding to do so, however, will make you 1.5 more likely to stay within 5 pounds of your desired weight goal. This is true even if the habits aren't exactly perfect to begin with. Limiting alcohol during weekends is a great step in the right direction as it packs more calories than one might think.

Mindless Eating

It can be extremely easy to reward yourself for going through a tough day. Doing so, however, can easily translate into lots of wasted time for remorse and unwanted pounds. Identifying strategies to cope with the inevitable downfalls that will occur and finding different ways to fulfill the real need, whether we are talking about avoiding boredom or connecting with someone rather than automatically reaching for a food substitution.

Speed eating

We're leading a fast-paced life and automating some things makes a lot of sense. When it comes to eating, however, doing things the old fashioned way is best. While not always easy, steering clear of finger foods is a great step forward to really help you make a shift in your habits. Furthermore, making sure you need to use the fork and other utensils can diminish the calorie intake of a meal by 10% effortlessly, according to some studies.

Source

How to Break Bad Diet Habits

Make dieting easier by making sure that you thinj through the most common obstacles and come with a suitable strategy. Implement some of the following techniques for improving your chances of success.

One of the main reasons dieting proves so hard on most of us is that it often requires major shifts in our behavior. Sudden shifts in behavior rarely have the prove easy, which is why the process takes quite a toll on our willpower. Learning to adjust along the way is essential and having a few strategies to make things flow more easily is extremely important in order to maximize result. Apply some of the following strategies for improving your habits:

Frequent Snacking

With all the positive connotations that frequent snacks have gotten lately, it's fairly easy to make this a strong part of your day and consequently overdo it, which can really sabotage your efforts rather than helping the process. Stick to max 2 snacks with a calorie range between 100 and 300 calories. Rather opting for delicious sweets that make it hard to stop when necessary. Opt for wholesome food that will also offer satiety not only a temporary sense of satisfaction.

Weekend Rebel

After being 'good' for five days, it can be hard to resist the urge to celebrate with delicious treats. Avoiding to do so, however, will make you 1.5 more likely to stay within 5 pounds of your desired weight goal. This is true even if the habits aren't exactly perfect to begin with. Limiting alcohol during weekends is a great step in the right direction as it packs more calories than one might think.

Mindless Eating

It can be extremely easy to reward yourself for going through a tough day. Doing so, however, can easily translate into lots of wasted time for remorse and unwanted pounds. Identifying strategies to cope with the inevitable downfalls that will occur and finding different ways to fulfill the real need, whether we are talking about avoiding boredom or connecting with someone rather than automatically reaching for a food substitution.

Speed eating

We're leading a fast-paced life and automating some things makes a lot of sense. When it comes to eating, however, doing things the old fashioned way is best. While not always easy, steering clear of finger foods is a great step forward to really help you make a shift in your habits. Furthermore, making sure you need to use the fork and other utensils can diminish the calorie intake of a meal by 10% effortlessly, according to some studies.

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Healthy Diet Myths Busted

Healthy eating has become a top priority for most people nowadays to the the over-processed, empty-calory foods available today, so find out what foods are actually good for you and prepare to be amazed by the things you've been doing wrong when it comes to your diet!

There has been plenty of buzz revolving around eating habits and what's good and bad for you, and as more and more people are facing obesity the interest towards healthy diets that determine weight loss or weight maintenance has reached an all-time high. There have been numerous healthy diets and methods that have caught attention and that claim that low fat, fruit packed, low calorie diets are the ones that work best, but according to new studies, not everything that you considered a healthy choice actually is, so check out the following busted healthy diet myths and find out if you're doing things right!

Low-fat Salad Dressing Myth

Many diets suggest switching to salads and using a low-fat dressing along with it to cut back on the calories and fat intake, but according to DailyMail, nutritionist Vicki Edgson and celebrity trainer James Duigan claim that eating salads with a bit of fat (healthy fats) can help the body absorb nutrients more efficiently as most veggies are fat-soluble. This will help you get more nutrients and thus feel less hungry, which will enable you to stay away easily from snacking and packing on calories.

Skim Milk Myth

Many people have switched regular milk in favor of skim milk to avoid extra calories, but this could actually not be the best option you could make as far as your diet goes as regular milk is not that high in fat and it contains fat-soluble vitamins such as A, D, E and K, so if you're drinking a glass or so of milk per day it's better if you opt for the full fat milk instead.

Margarine Myth

Most people switched using butter in favor of margarine which is less fatty and packs fewer calories than the natural version, but nutritionist Vicki Edgson says that you shouldn't just let yourself be won over by the less calories part as margarine is a highly processed product that contains fats the body can't break down, so your body will store the fat thus preventing you from reaching your weight loss goals. Butter is a natural product which does contain a higher number of calories and fat, but also contains a natural fatty acid which helps curb hunger and reduce the risk of heart disease, so its better if you opt for small quantities of butter over margarine.

Fruit in Diets

When it comes to eating healthy, turning towards fruits and vegetables is highly recommended, only due to the sugary content of fruits, it's best to lean more towards veggies than fruits. The two experts say that its best when you eat fruit to eat the ones that have thin skin such as berries and apples and to add a few nuts to your snack to help keep your sugar levels balances as a rapid increase in blood-sugar levels will lead to tiredness and more cravings for sweets.

The expert duo's advice to healthy eating: turn towards wholesome, unprocessed foods as much as possible.

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