5 Benefit of Drinking Lemon Water

We hear about new fad diets or health trends everyday and honestly, it can get confusing and a tad frustrating! Over the years I have experimented with and adopted a number of them, some worked, some didn’t. One that did was lemon with warm water.

Everyday, upon waking, I drink half a litre of water to hydrate my mind and body, followed by a glass of lukewarm water with juice of half a lemon. After only a few weeks I experienced the following benefits:

1. Better digestion- I no longer had a problem with unsightly bloat in fitted tops and dresses. My stomach bloat had pretty much dissappeared.

2. Clearer and glowing skin- This was most evident as I received many compliments for my glowing skin. Lemon releases toxins from your body which increases that glow.

3. Less allergies/colds- Lemon has a good shot of Vitamin C and having it everyday really spikes immunity and inturn reduces diseases and allergies.

4. Reduced appetite- For me, having lemon water really helped me with eating a healthy eating choices as you don't want to ruin a healthy start to the day.

5. Extra energy- This may be psychological but I feel pumped for a workout after I have this concoction. This may be due to the antioxidant effect.

I honestly believe that beauty is 10% genetics, 30% grooming and 60% nutrition & exercise; the genes you inherit are not in your control but the rest is. So make sure you are aware of what you are putting in your body. Clear eyes, glowing skin, luscious hair and a cheerful personality is a result of factors in your control! I'll be doing a lot more posts to help you control that 90% so do comment below for anything you want covered in particular.

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Do Not Struggle With Diets, Just Put This Into Water And Drink It Every Day! Your Body

The hydration of the body is one of the most important aspects of maintaining good health and therefore this fruit water will simply do, that what your body needs, and will keep you hydrated throughout the day.

The benefits of consuming fruits water:

It helps your body to release fat cells

Supports healthy bodies while sweating

Reduces muscle fatigue at work

Helps you recover faster after training

Improves your mood

Keep you hydrated

Increases your metabolism

It helps you maintain a healthy weight

It gives the body more energy

Helps with stomach problems

Removes toxins from your system

It is very easy and quick to make this drink. All you need to do is to squeeze the juice from any fruit in a glass of water in the morning and that’s it.

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Eat to lose weight

Good news for all those trying to lose those extra kilos: You needn’t starve to get thin. For what its worth, those extra inches around your belly may not always be fat. Forget crash/fad diets, read on to know how you can beat the bulge by eating (right).

BEAT THE BLOAT

The first step to weight loss is to figure out the reason for it. Most of the people he consults suffer from gastric problems like constipation and indigestion and many a time bloating is a result of that. One of the most common reasons for bloating is eating breakfast and dinner as main meals but staying pretty much hungry or eating a small fried snack in the evening.


NOT JUST FATS

Bloating also occurs due to vitamin D deficiency or hypothyroidism. Get it checked before you decide on a diet. Weight gain could also be due to lack of fibre in your diet, excess of grains (chapattis and bread) in your diet or just eating more starchy foods. “Sometimes it’s actually important to add useful fats like ghee in your diet as you don’t want to deprive your body of any important nutrient,”.

Nutrition experts advice following the six-meal rule for beating bloat. To follow it, eat at an interval of every two hours. Start with breakfast, follow it with snacks and eat a proper lunch followed by snacks again. End your day with dinner – preferably three hours before going to bed. Drinking green tea after every main meal is a good idea, as it boosts metabolism and aids digestion.

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Eat this and lose FAT

Gobhi Cauliflower

This common winter veggie gets a bad rap for being an acidity- inducing food. But if your gut can handle it, a cup of cauliflower has 2 gm of fiber for 27 calories, plus it has vitamin C that is known to rev up metabolism.





Green Peas
Full of dietary fibre, vitamins and proteins that propel weight loss, peas contain about 67 calories per cooked cup. Have it as a stand-alone snack or mix it with high-calorie foods or carb-rich meals to bring down the total calorie content.

Red Pepper

"Red peppers contain a molecule called capsaicin that boosts fat-burning rate and promotes weight loss to an extent," says Singh. Capsaicin boosts metabolism through thermogenesis, or production of heat. In fact, a study in the American Journal of Clinical Nutrition found that eating 6 mg of capsaicin per day improved abdominal fat loss rate in both men and women.

Guava 

At 112 calories per cup, guava is a satiating snack. One cup of guava meets more than 20 per cent of your daily fibre needs. "Besides being rich in fibre, guavas are high in water content that keeps you full and also gives a natural sugar rush," . Add to it the vitamin C bonus.

Spice Cinnamon

This spice is rich in polyphenols that keeps blood sugar levels on the right track. A Swedish study found that including cinnamon in your meals increases satiety. "Spices, in the right quantity, help in 'appetite management' which is essential for weight management. But you can't have cinnamon-laced tea                                              with oil-laden pakoras,".

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The Five Pillars Of Health And Fitness

Pillar One: Exercise Regularly

As most people will tell you, it’s easy to get started with an exercise routine but it’s a lot harder to keep it up. If you struggle to stay with exercise, it’s probably because you’ve started doing too much too fast. Instead, you should start off small and build up to the bigger challenges. I recommend you begin by doing a few exercises in the morning after you wake up. A good beginners exercise is the sit up. Once you feel comfortable completing ten each morning, push it up to fifteen. Then start increasing the number of sets you are doing. After that add an exercise and keep going until you start to feel like it is getting easier. That way your routine will never feel overwhelming because you will be building it up slowly.

You might also want to consider heading off to the gym. But, I do realise that many people do not feel comfortable exercising in the gym if they are not in good shape. That said, there are positives to gym exercise. You will be joining a community who will encourage you to keep pushing towards your ultimate goal. You’ll also have access to some of the best equipment so that you can complete whatever exercise you want.  I suggest you do find a fitness exercise that you love as this will make it easier to stick with it.

It’s easier to get children more active. If you’re looking to improve your kids fitness, you just need to start encouraging them to play more sports. It’s a good idea to set a maximum TV and game time before they have to go play outside. Kids bodies are naturally different from adults. They will find it easier to lose weight and get in shape.

Pillar Two: Healthy Eating

The second pillar should never be seen as exclusive. In fact, you can see this one as holding up the other. Many people believe that if you exercise regularly you will not need to reduce the amount you are eating to lose weight. This is not true. The easiest and fastest way to reduce your weight is to limit what you are eating. However, I must stress that you should not limit the amount by too much.

I know that many people like to diet by replacing food with vitamin supplements. This is fine and a perfectly acceptable way to lose weight. However, you must make sure that you are getting all the vitamins and minerals you need to keep your body healthy. There are a lot of daily vitamins that your body needs to make sure you are getting them all, even if you aren’t eating a lot.

Aside from that it’s important that both you and your family are eating a balanced diet. What does this mean? Essentially it just means that you are getting fruit, vegetables and the protein that your body needs. Again, a lot of people misunderstand a balanced diet but the key is in the name. You don’t have to cut out all the sugars, fats and salt. You just need to make sure that you are getting a small amount of each. It has been known that stores have been taking salt out of sold goods. But the body actually needs small amounts of salt to stay healthy. It keeps your bones working properly.

Pillar 3: Use The Technology

When I was trying to lose weight, I found the available tech very helpful. I added a few new apps to my phone. I’m happy to say that they allowed me to reach my goal. By being able to watch my weight and my calorie intake I was able to reach my goal a lot faster. One piece of advice I would offer is not to check your weight too regularly. Some people’s metabolism is lower than others. If your metabolism is low, you will have trouble losing weight. Seeing that you have not lost as much weight as you had hoped can be rather disheartening.

Pillar 4: Bad Habits Must Die

I know a lot of people believe that they can lose weight while keeping up some bad habits. For instance, some smokers think that smoking actually helps them stay thin. It may help them stay thin, but it certainly isn’t helping them stay healthy. Quite the opposite in fact. That’s why if you do have any bad habits and you want to get healthy you need to start trying to give them up. Don’t quit them straight away as this usually just makes the problem worse. Ease yourself off them until they no longer have a hold on you. Once you do this, you will find that staying healthy is a lot easier.

Pillar 5: Peace And Serenity

Finally, you might be wondering what the biggest cause of being unhealthy is. Well, I can tell you without a doubt that it is stress. If you are stressed, it can affect your weight, blood pressure and heart beat. It can have lasting effects on your mind and your body. That’s why it’s a good idea to start reducing the level of stress in your life. You can try some breathing exercises and if that doesn’t work yoga is an excellent form of exercise that also reduces stress. Goodluck.

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HEALTH AND FITNESS

 

HEALTH AND FITNESS: Healthy family resolutions

By this time, you are probably well into your New Year’s resolutions. Hopefully, you are still on track to meet your goals. Whether they are health-related or not, it is likely that your goals focus on you. But what about the rest of your family?

Fortunately, there are a few resolutions that your whole family can make that will help you all move, eat and sleep better. Here are a few ways your family can make 2017 a happy and healthy year.

• Make sure everyone in the family is active every day. Physical activity is critical for good health for everyone. Beyond that, being active can help you perform better at work and school and make it easier to do things you enjoy in your leisure time.

Adults should be active for a minimum of 30 minutes per day. Everything from taking the dog for a walk to a fitness class at the gym counts.

For children, the goal is 60 minutes per day through PE class, sports and play. As a bonus, you can do at least some of the activity together to make activity a family event!

• Make healthy eating a family project. There is a lot of confusion about what makes a healthy diet, but there are a few guidelines almost everyone agrees on. First, eat more fruits and vegetables. At a minimum, eat at least 5 servings each day but try for twice that.

Second, limit added sugars and salt. This is tricky since salt, sugar and other sweeteners are added to most processed foods.

Eating too much sugar is known to contribute to obesity, heart disease and some cancers, so this is among the smartest nutrition moves you can make.

Salt, by itself, isn’t necessarily harmful, but less salt almost always means less processed food and more “real” food. Finally, be mindful of portion sizes. Super-sized servings and second (and third) helpings are the primary reason why people gain weight over time.

• Plan to eat at least one meal together each day. Most experts agree that family dinners are important for promoting good communication and healthy eating habits. Given that our days are busy with work, school and other activities, eating dinner together every night is unrealistic for many families.

So, start with planning at least one family dinner at home each week. This is also a good opportunity to teach children about food and cooking, so it is even better if you prepare the meal together.

• Make getting enough sleep a priority. Many American adults and children don’t get enough sleep. Lack of sleep can affect children’s growth, development and learning. It can also have an impact on an adult’s productivity at work.

The effect of chronic stress on health is well known, and we should recognize a lack of sleep as a form of stress. A good goal for adults is 7-9 hours of sleep each night. School-aged children need 8-12 hours, with younger kids requiring more sleep.

As difficult as it may be, earlier bedtimes can benefit everyone in the family. Limiting screen time (TV, computer, tablet) before bed can help improve sleep, too.

Obviously, these ideas are easier read than done, especially for busy families. But moving more, eating better and getting more sleep – especially if it is done together – can help your family enjoy a happier and healthier year.

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The Top 10 Fitness Trends For 2017

The biggest fitness trends of 2017

A new year symbolizes a fresh start—and the perfect chance to reboot your stale workouts with one of 2017's top fitness trends.

Wearable technology

Fitness trackers and smartwatches have been hot holiday gifts for the last few years, and the ACSM says that trend won't be going anywhere in 2017—and in fact, it will only get bigger. Recent updates from brands like Garmin, Apple, and Fitbit have sent the trend to number one for the upcoming year. Thompson was surprised wearable tech remained at the top of the list this year. “In past years, there were questions about the accuracy of this technology,” he says. “But I think brands have upped their games and the especially accurate wearables have kept this trend around.”

Today’s wearables track distance, and also provide heart rate readings, GPS route tracking, move reminders, and so much more.

Want to hop on the wearable bandwagon? Read our fitness editor’s review of 2016’s best gadgets to find the right one for your needs.

Body weight training

It's easy to see why no-equipment workouts are so popular: They're relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere. Plus, body weight exercises are an efficient way to get fit for free. (That’s probably why the method has been ranked in the survey since 2013.) Pushups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few.

HIIT

HIIT's helps you torch calories fast by alternating quick bursts of high-intensity exercise with short rest periods. It can be found in all types of workouts, from Pilates (Blogilates founder Cassey Ho incorporates the method into her YouTube workouts) to CrossFit and boot camp classes. “High profile fitness companies are huge proponents of this form of exercise,” says Thompson. “If they continue to advertise and support HIIT, I don’t see it leaving the trend list anytime soon.”

To try a high-intensity interval training workout yourself, spend 20 to 30 minutes total combining repeated shorts bursts of work with short break periods, like 45 seconds of burpees with 15 seconds of rest followed by 45 seconds of squats. A guided option, like this 20-minute HIIT workout video can burn around 190 calories per session and will keep your metabolism fired up long after you finish the routine.

Educated, certified, and experienced fitness professionals

The number of people who want to become personal trainers keeps growing, and they have more options than ever to earn accreditation. “Overall, people who work in the fitness industry are much more accountable and professional than previously,” says Thompson. He attributes this trend to clients becoming smarter about who they seek out for fitness-related help.

Not only is there continued growth in college and university programs, but there are more than 250 third-party certification organizations committed to teaching personal trainers best practices. As for the future of personal trainers and fitness professionals, the U.S. Department of Labor Bureau of Labor Statistics predicts these occupations to only increase in popularity, with employment of fitness professionals to rise 8% between 2014 and 2024.

Strength training

Gone are the days when the biggest fitness buffs out there stuck to cardio. Today, they know they can't miss strength training's science-backed benefits, such as boosting longevity, building muscle mass, and protecting against diabetes, back pain, and more. Plus, a growing number of women, in particular, have come to realize that lifting weights won't necessarily make them bulky, and in fact will help them burn more fat and boost metabolism.

Group training

SoulCycle, PureBarre, Orangetheory, CrossFit—they're all forms of group training, a huge fitness trend that will continue to thrive in 2017. The current group training movement kicked off in 2008 in conjunction with the beginning of the Great Recession, when the expense of personal training became a luxury many Americans could no longer afford, says Thompson. With many people using services like ClassPass to replace a gym membership entirely, we don't see the group training trend dying down any time soon.

Exercise Is Medicine

Regular exercise lowers your risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and serves as a powerful stress-reducer and mood-booster. That's why the ACSM and the American Medical Association co-launched Exercise Is Medicine, a global movement that encourages physicians to refer patients to fitness professionals in their communities, and likewise, encourages fitness professionals to make connections with physicians. With health care costs on the rise, and with the future of the U.S. health insurance industry uncertain, using exercise as a preventive health tool is perhaps more important than ever. 

Yoga

Your zenned-out yogi friend is onto something: this ancient mind-body practice can be practiced on the go and can boost your mood, improve your sex life, and strengthen your entire body. Yoga has been around for thousands of years and has been a modern fitness trend for at least a decade, so how does it continue to be so popular? ACSM notes that while traditional Ashtanga, Hatha, and Vinyasa classes are readily available, fitness pros are also constantly finding new ways to reinvent yoga—think aerial yoga, hot yoga, and rope wall yoga.

Personal training

Personal training is a perennial trend (it's been on the ACSM's annual list since it launched in 2006) and not much has changed about it over the years—these professionals generally provide one-on-one sessions that provide a more immersive and personalized experience for fitness seekers. But one important shift is happening in the industry: More education. A growing number of fitness professionals are seeking out formal education in kinesiology and exercise science, and credentialing is becoming more important to the facilities that employ them.  Quality of trainers has increased along with the sheer number of trainers available, says Thompson, because certifications and qualifications weed out the trainers who aren't top-notch in such a saturated market. (If you're not 100% happy with your own personal trainer, check out these signs it's time to break up.)

Exercise and weight loss

Achieving a healthy weight will never go out of style, and a healthy diet combined with regular exercise is the best way to reach your weight loss goal. In fact, using fitness as a way to shed fat has appeared on the ACSM's annual list since the survey’s inaugural year in 2006. “Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients,” says the survey.

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An 11-Minute Yoga Flow to Ease Holiday Stress and Fight Weight Gain

Between dealing with family drama, preparing excessive amounts of food, and shopping for way too many gifts, there’s no denying the holidays can be pretty stressful. But despite the challenges thrown at us in the weeks between Thanksgiving and New Year’s Day, there really are ways we can remain relaxed. One healthy coping strategy: Yoga.

Here, Equinox trainer Noemi Henriquez guides us through a Baptiste Yoga workout designed to challenge your body and help you unwind during the holidays. Her 10-minute flow was designed to be done Thanksgiving morning to relax and burn calories before chowing down on a big dinner, but you could do it any time of year that you have a stressful (or indulgent) day ahead of you.

Baptiste Yoga is perfect for both stress relief and calorie burning. It combines a fast-paced physical flow with meditation and self-inquiry practices. As far as yoga styles go, Baptiste is on the more rigorous side (a la Ashtanga, Iyengar, and Bikram), so expect to sweat and feel your muscles burn.

Watch this video to follow along with Henriquez in this fun, yet challenging flow. She’ll guide you through a big variety of poses and flows—down dog, sun salutations, and wheel. This class is meant to offer you both a physical and mental workout, leaving you totally ready to take on your holidays.

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5 Weight Loss Resolutions You Shouldn't Make

 

Setting resolutions that work

Get this: 30% of all New Year's resolutions are broken before February, according to a poll by the time management firm Franklin Covey. "People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic,", a registered dietitian based in New York City. "When people feel as though they've failed, they tend to throw in the towel for good instead of giving their resolution another shot." Here, four of the nation's top diet experts reveal common weight loss resolutions that almost always backfire.

01."I want to lose 20 pounds"

"Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution," .

Revised resolution: Lose 1 pound per week
"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," . "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."

02."I'm going to try the ________ diet"

Fill in the blank with any fad diet and you're doomed for failure. A typical diet-of-the-moment requires cutting out one or more major food groups, like fruits, grains, or meats. That's simply unhealthy and can also prove overwhelming, .

Revised resolution: Eat lean protein and veggies at every meal
A well-balanced and properly portioned eating plan that includes a variety of produce and lean meats (and the occasional sweet treat!) will always be the ticket to long-term weight loss, .

03."I'm going to stop eating at restaurants"

Nixing a night out with friends for the sake of your diet is no way to live,  You'll only wind up frustrated and will be more likely to fall off the wagon.

Revised resolution: Order smarter at restaurants
"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests . In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed,".

04."I'm going to eat 900 calories a day until I lose the weight"

Sure, severely restricting your calorie intake will spur weight loss, but you'll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). "This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight,".

05."I'm going on a juice cleanse"

After a holiday binge, a detox may seem like a good idea, "but an all-or-nothing approach to weight loss will ultimately fail," says Lisa DeFazio,RD, a celebrity nutritionist based in Los Angeles.

Revised resolution: Do a mini-cleanse
Jumpstart your weight loss plan with a two-day, 1,200-calorie juice cleanse instead. "Replace breakfast and lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grains, vegetables, and a lean protein like chicken or fish," suggests DeFazio.

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Why I Eat Local

One of the best strategies for healthy, sustainable eating is choosing fresh, local ingredients. But as we all know, it can be challenging to locate in-season produce from nearby growers without putting in some major effort. That’s why Natalie Chanin, founder of the sustainable lifestyle and clothing company Alabama Chanin took it upon herself to provide local foods to her community.

Because her grandparents grew and raised all of their own food, Chanin knew what quality ingredients tasted like from a young age. When she got older, however, it was harder to find sources of locally grown foods. Chanin’s solution to the problem: she started growing her own!

Eager to share healthy meals with the world—or at least Florence, Alabama—Chanin opened a café inside of her clothing store. The creative café offers unique and delicious takes on classic Southern dishes, using all local, in-season ingredients. The menu changes daily based on the time of year, as the head chef (also Chanin’s son) resourcefully translates available ingredients into delicious meals.

Watch this video to see Chanin’s inspiring story come to life, and learn more about the importance of eating local.

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15 Ways to Lose Weight Forever, According to Science

The best weight loss tips of all time

Losing weight is hard. Losing weight and then keeping it off is even harder. Case in point: 74% of adults in the United States are overweight or obese, and weight loss is a $20 billion industry. All that said, if you're trying to slim down, there's no reason to lose hope. Plenty of studies show that lasting weight loss is not a myth. Work some of the 15 research-backed food, exercise, and lifestyle tips that follow into your routine, and watch the pounds start to come off.

01.Eat a big breakfast

Yeah, yeah—you've heard a million times that you must start your day with a balanced breakfast. This advice bears repeating, however. An Imperial College London study found that when people skipped breakfast, the reward centers in their brains lit up when they were shown pictures of high-calorie foods. That means if you skip breakfast, you'll be more tempted by bad-for-you snacks later in the day. What's more, a 2013 study found that women who enjoyed a large morning meal had a larger drop in ghrelin, the hunger hormone, than those who ate a small breakfast.

Finish breakfast with something sweet

Wrap up your morning meal with dessert—yes, really. In a Tel Aviv University Medical Center study, one group had a 304-calorie breakfast with 10 grams of carbs, while the other group ate a 600-calorie breakfast with 60 grams of carbs, which included a small sweet, such as chocolate, a doughnut, a cookie, or cake. Halfway through the 8-month study, both groups had lost an average of 33 pounds per person. At the end, however, the low-carb group regained 22 pounds, while the dessert group dropped an additional 15. Researchers say the dessert-eaters reported dealing with fewer cravings, and had a better chance of sticking to their calorie requirements for the rest of the day. 

Eat 30 grams of fiber a day

Try upping your fiber intake—it may work just as well as following a strict diet. In an American Heart Association study, one group was instructed to follow a diet with strict nutrient goals and limits on calories, sugar, and saturated fat, while the other group was given one goal: consume 30 grams of fiber a day. At the end of the 3-month study, both groups lost weight and improved their heart health, showing that losing weight may be as easy as filling up on more fiber.

02.Wean yourself off any beverage that's not water, tea, or coffee

Sodas and juices are essentially liquid candy: They contain up to 18 teaspoons of sugar and upwards of 240 calories per 20-ounce serving, and provide zero nutritional value. Experts point to soda as one of the top contributors to the obesity epidemic. Diet drinkers aren't off the hook, either. A study in the journal Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. Researchers believe diet drinkers may overestimate the calories "saved," and then overeat. 

03.Reduce your meat intake

Vegetarians are generally thinner and healthier than meat-eaters, according to a 2013 study published in the American Journal of Nutrition and Dietetics. While going totally vegetarian may not be realistic for you, one way to slim down your meals is to replace some meat with plant protein. Black beans, for example, give you 15 grams of protein per serving, and mushrooms are rich in umami flavor, and can be used to replace half the ground beef in most recipes. 

04.Pump up your protein intake (but not too much)

Women need about 46 grams of protein a day (56 for men), and it's important to hit that goal if you want to keep your weight in check. Your body needs more time and energy to digest protein than fat or carbs, so you feel full for longer and also burn more calories absorbing the nutrients in the process. That said, you don't want to OD on protein, either—if you have too much, the excess gets stored as fat. 

05.Drink black coffee

Your morning java jolt doesn't just wake you up. Having a cup of coffee may also jumpstart your metabolism by 12% for 3 hours, according to a study published in the American Journal of Clinical Nutrition. Just don't overdo it—experts recommend no more than 3 cups a day for the average woman.

06.Measure out your wine

A heavy-handed pour will negate any of the health benefits you get from sipping a glass of wine. One serving of wine racks up 125 calories, and many of today's fishbowl-sized glasses hold three servings. (For the math-challenged, that's 375 calories—the size of a small meal.) 

07.Snack on pistachios

Foods that require peeling, shelling, or individual unwrapping—like pistachios—force you to slow down your eating, and may help you consume less overall. Plus, a 1-ounce serving of pistachios provides 6 grams of protein and 3 grams of fiber for just 159 calories.

08.Beware other booze-related calories

A single serving of beer, wine, or spirits clocks in at about 125 calories, and it's obvious that those calories can add up if you overindulge. Thing is, it doesn't end there. Ever notice that during a night of drinking, a plate of chicken wings or nachos suddenly appears in front of you? A recent study published in Obesity helps explain why. Researchers found that alcohol makes women's brains more sensitive to the smell of food, leading them to eat more. 

09.Have a MUFA at every meal

Fearing all fat is a thing of the past. Monounsaturated fatty acids (MUFAs) actually help you lose weight, not gain it. When researchers asked women to switch to a 1,600-calorie diet high in MUFAs, they lost a third of their belly fat in just 4 weeks. Sprinkle a handful of nuts on your salad, drizzle a tablespoon of olive oil over steamed veggies, or mash a quarter of an avocado onto your breakfast toast.

10.Watch out for added sugar

You're probably eating more sugar than you realize. The average person takes in 22 teaspoons of sugar a day—more than three times the amount suggested by the American Heart Association. The white stuff is added to foods that don't even taste sweet, such as breads, condiments, and sauces. Read food labels carefully: ingredients are listed in the order of how much is in the food, so if sugar is near the top, put it back on the shelf. 

11.Don't skimp on spinach

Spinach and other dark leafy greens are rich in magnesium, which regulates more than 300 functions in the body. A 2013 study revealed that people who consumed more magnesium had lower blood sugar and insulin levels, which can play a role in weight.

12.Fill up on fish

The omega-3 fatty acids in salmon, tuna, herring, and other fish may help amp up your body's fat-burning power. These heart-healthy fats balance blood sugar and reduce inflammation, which helps regulate metabolism.

13.Have soup before your sandwich

In a 2007 study published in Appetite, people who ate soup before the rest of their lunch reduced their total calorie intake by 20%. The type of soup didn't matter in the study—all kinds led to consuming fewer calories. That said, your best bet is a broth-based, veggie-heavy soup for an extra dose of fiber.

14.Pair protein and fruit

Apples, bananas, strawberries—they're all good for your body and your waistline. But to take this snack from good to great, pair it with a bit of protein to make it more satisfying. An apple and cup of skim milk is one easy option that provides 10 grams of protein and 5 grams of fiber for 200 calories. Half an avocado filled with 2 ounces of cottage cheese is another 200-calorie fruit-and-dairy combo that fills you up with 9 grams of protein and 7 grams of fiber.    

15.Swap white bread for wheat

Better yet, replace all refined grains with whole. People who eat a lot of whole grains are more likely to keep their weight down than those who eat refined grains. In one study, women whose diets contained the most wheat germ, brown rice, dark bread, and popcorn had a 49% lower risk of major weight gain over time

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