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 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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Why Having is Important Fun with Family ???

Why Having Fun with Family is Important

There are two kinds of mothers in this world: cleanies and messies. Your ability to have fun is going to be directly related to which category you fall in. Many times “fun” means “mess”. This is the first reality we have to come to grips with if we are going to have fun. When my friend Cathy splashes in the puddles with the kids, there is certainly going to be a mess. Wet, and maybe even muddy, clothes will have to be attended to. Showers or baths may be in order. If we don’t have the right perspective, this will feel like an interruption to our day. The right perspective, though, is that it is an essential part of our day. Having fun with our children is part of being a mom. And dealing with messes is sometimes a part of having fun.

I fall into the “cleanie” category. The prospect of messes far too often keeps me from having fun with my children. I have come a long way over the years, but I still have more to grow in this area. I’m way too practical at times when I need to be spontaneous. God has been working with me on this one – a project I know my kids are glad he is doing. I certainly don’t want to look back, after my children are gone, and say, “I wish I had loosened up. I wish I’d had more fun.” I want to do that now, while I can make the change and make a difference in my kids’ lives.

Spontaneous Fun

Sometimes spontaneous fun happens when we maximize the moments. Cathy called the other day and invited our ten-year-old daughter to her home. Her eight-year-old daughter was having a private garage sale just for a few friends. She had cleaned out her room, priced her items, and was ready to host this special event. Cathy was surprised at her daughter’s business enterprise, but decided to make the most of the occasion. She helped Rein set up the sale on their Ping-Pong table in the basement and ordered pizza for the girls who were attending this private sale. Opportunities for fun happen on a regular basis – as mothers, we choose to either maximize the moments or minimize the fun.

Family Fun

Family fun is an important part of building a strong family identity. When families have fun together, it builds a bond that can last a lifetime. Traditions are often developed in times of fun. Those traditions help define and individualize each family.

At the Savage household, we have a tradition of fun called “surprise rides”. This started when the older children were small, and we wanted to surprise them with a spontaneous activity. It might be ice cream at our favorite ice cream parlor, a spontaneous trip to the park, or a matinee showing of a new family movie. Whatever it is, thought, the anticipation is the best part of the fun. From the time Mark and I yell, “Surprise ride,” and everyone rushes to get in the car, until the time that we arrive at our surprise destination, the excitement increases. As the kids have gotten older, they have often suggested surprise rides. Of course they’re not really a surprise that way (unless your teenager is driving you somewhere!), but the suggestion alone says, “Let’s have some fun together as a family.” It has given us common ground and shared vocabulary that lends to family fun.

Holidays also provide opportunities for fun that may develop into special traditions. Several years ago I served dinner backwards on April Fools’ Day (dessert first!). It was a fun evening that started a new tradition. Each April 1 has been dubbed “Backwards Day” ever since.

Families need to recreate together. We need to have unstructured times of togetherness. I’m not talking about watching TV together – I’m talking about a pick-up game of basketball, playing cards, or just sitting out on the porch talking and laughing together. Camping, fishing, biking, and hiking are great times of family recreation. As moms, we must take the initiative and make these things happen. We have to be available, and we have to value having fun together. As we spend time together in both spontaneous and planned activities, we will find our family relationships growing stronger.

Birthday Fun

The night before a birthday is spent preparing for a special breakfast. After the birthday person goes to bed, the table is set with birthday plates, cups, and napkins. The family presents are placed in the center of the table. Later, we quietly slip into their room and hang balloons and streamers. When the birthday girl or boy awakes in the morning, the room reflects his or her special day. As we move downstairs to the breakfast table, the best part of the celebration takes place: cake and ice cream for breakfast! Yes, I know it flunks all the tests for a healthy breakfast, but it stands the test of time for building family fun. It is certainly a favorite activity of our family, and with six people in our family it means six times a year we eat cake and ice cream for breakfast!

Our birthday celebrations have become treasured traditions for our family, special memories that Mark and I realize can only be enjoyed when the children are home. We only have a short season to fully enjoy these traditions and times of fun, for far too soon our children will be grown and creating traditions of their own.

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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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Can a Cold Shower Really Benefit Your Hair, Skin, and Metabolism?

A blast of chilly water may do the body good—but are the shivers worth it? Of all the beauty trends out there right now, this one might take the cake: searches for "cold showers" are up 75% on Pinterest, according to the social platform. Proponents claim the brrr-inducing temps help increase metabolism, boost mood, and even lead to healthier skin and hair. 

But showers aren't just about getting clean (hello, relaxation!), so a cold one better offer real perks. But does it?

Well… maybe. First, let’s talk beauty benefits. In terms of your hair, "the cold will flatten the ruffled cuticles and lock in moisture to prevent breakage," says Jessie Cheung, MD, a dermatologist in the Chicago area. Cold water will initially help constrict blood vessels in your skin to temporarily tighten pores and decrease redness and puffiness, she adds. What’s more, cold temperatures boost circulation (it’s your body’s way of keeping warm). For your face, that might mean a healthy glow.

A cold shower is also said to help boost mood, but the evidence for this is slim. One study from the International Journal of Circumpolar Health looked at the practice of "winter swimming," which is popular in Finland. Their findings suggest that regularly taking a dip in cold water (the participants swam four times a week) might improve energy and overall well-being. And a 2007 study published in Medical Hypotheses found that short 2-3 minute cold showers may help relieve depressive symptoms—but the researchers noted more widespread studies on this are needed.

There has been some emerging research suggesting cold temperatures may stimulate brown fat, a type of fat that burns extra calories. In a small 2014 study, men exposed to a cold environment had an increase in brown fat volume as well as corresponding fat metabolic activity. But again, there’s not enough research to suggest that taking cold showers can lead to weight loss.

The real benefits may come from avoiding super-hot showers in the first place. Hot water might feel good, but it does a number on your skin and hair, explains New York City-based dermatologist Lance Brown, MD. "Hot water will strip away some of the natural, protective oils that your skin makes," he says, which can leave skin feeling dry and itchy and possibly exacerbate skin conditions like eczema. This is especially problematic during the winter months, when cold air outside and dry heat inside naturally make skin more parched.

The good news: "You don’t need to be in the cold for too long to see skin and hair benefits," says Dr. Cheung. "A short blast—aim for at least 10 seconds—at the end of your shower will do."

If that’s just not going to work for you, don’t feel guilty about skipping the cold shower altogether. Dr. Brown recommends short, 10-minute showers in lukewarm or mildly cold water. Lather up with a gentle, fragrance-free soap, pat your body dry with a towel, and follow up with a moisturizer on still-damp skin. Enjoy the glow!

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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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