weight loss http://www.wisebread.com/taxonomy/term/538/all en-US 10 Tricks to Get You Drinking More Water http://www.wisebread.com/10-tricks-to-get-you-drinking-more-water <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-tricks-to-get-you-drinking-more-water" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/woman_drinking_water_000038304448.jpg" alt="Woman using tricks to drink more water" title="" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>As we head into the summer months, hydration becomes a huge issue. In fact, up to 75% of Americans are <a href="http://miami.cbslocal.com/2013/07/02/chronic-dehydration-more-common-than-you-think/">chronically dehydrated</a>, getting fewer than the recommended 8 to 10 cups per day. Are you one of them? If so, here are some simple ways to ensure you <a href="http://www.wisebread.com/bottled-or-tap-the-right-choice-for-water-may-surprise-you">drink more H2O</a> on the regular.</p> <h2>1. Drink First Thing</h2> <p>One of the easiest ways to add more water into your day is to grab a glass when you wake up. Establish this habit as part of your everyday routine, and you'll find yourself guzzling more often. I like to start my day with plain water &mdash; no ice &mdash; and a generous squeeze of lemon. Warm water <a href="http://news.health.com/2015/02/24/why-you-should-start-your-day-with-lemon-water/">absorbs into your system</a> more readily and the lemon gives you a boost of antioxidants.</p> <h2>2. Carry a Bottle</h2> <p>Keeping your water close by is another sure way to get you drinking. Bottles come in all materials from <a href="http://www.amazon.com/gp/product/B001NCDE52/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B001NCDE52&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=K3FIPKIOH7MFUTWP">BPA-free plastic</a> to <a href="http://www.amazon.com/gp/product/B00W8DSLP8/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00W8DSLP8&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=6MT2GCBNZNZSINB4">glass</a> to <a href="http://www.amazon.com/gp/product/B00X6ZC5VS/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00X6ZC5VS&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=IQ5TCC2ECSDI4K6A">stainless steel</a> and beyond.</p> <h2>3. Use an App</h2> <p>Keeping a mental tally of how many glasses you down in a day can be hard. Use technology to help keep track! You can download <a href="https://itunes.apple.com/us/app/waterlogged-drink-more-water/id352199775?mt=8">Waterlogged</a> for free like over a million people across the globe have done. You'll see charts and have the option to upgrade for reminders. Either way, tracking takes less than a minute out of your day.</p> <h2>4. Sip Before Meals</h2> <p>Try drinking a couple glasses of water before you eat breakfast, lunch, and dinner. You won't just stay hydrated, you might also shed some extra pounds. In a 2010 study published by <em>Obesity</em>, individuals who drank two glasses of water before their meals ate less throughout the day. They <a href="http://onlinelibrary.wiley.com/doi/10.1038/oby.2009.235/full">lost more weight</a> over a 12-week period than the control group.</p> <h2>5. Eat It</h2> <p>If you really hate sipping on a glass of water, try eating foods that are drowning in the stuff. Many fruits and veggies boast over <a href="http://www.active.com/health/articles/stay-hydrated-with-high-water-content-foods">90% water content</a>. Snack on watermelon, tomatoes, broccoli, grapefruit, cucumber, and more. You'll be getting more whole foods in your diet to boot.</p> <h2>6. Try Flavoring</h2> <p>There are so many ways you can flavor water &mdash; from store-bought pouches to recipes you'll find online. One of my favorites? This <a href="http://www.sarahtitus.com/2014/09/24/sweet-watermelon-water/">sweet watermelon water</a>. Combine seedless watermelon with water in your blender. Sweeten with Stevia or your favorite substitute. Absolutely delicious.</p> <h2>7. Infuse It</h2> <p>You can also purchase an inexpensive <a href="http://www.amazon.com/gp/product/B0023UL86A/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B0023UL86A&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=TAJCY2Y5WRQUXQIG">water infusion pitcher</a> to keep in your fridge. Pop in different fruits and let the flavors mingle. I love using sliced cucumbers to replicate my favorite spa water at home. But anything from citrus to berries to stone fruits will do. You can even refill it a few times without having to replace the fruit (just make sure it's within a couple days).</p> <h2>8. Use Ice Cubes</h2> <p>Put lots of ice into your beverages throughout the day. After all, ice is just frozen water. Right? By cooling down your juice or soda, you'll also sneak several ounces down the hatch without even thinking about it. Who knows, eventually you might skip the other drinks and go straight for the pure stuff.</p> <h2>9. Get a Filter</h2> <p>Sometimes your tap water's taste can be less than appealing. And despite what you might think, <a href="http://www.wisebread.com/bottled-or-tap-the-right-choice-for-water-may-surprise-you">bottled water</a> isn't always the answer. Try using water filters at your tap or filter pitchers in your refrigerator. They can take out many impurities and improve the taste of your tap water. Bottled water can cost up to a whopping <a href="https://www.banthebottle.net/articles/7-bottled-water-myths-busted/">10,000 times more per gallon</a> anyway, so save your pennies.</p> <h2>10. Banish Sugary Beverages</h2> <p>I have a policy at home where I only drink water (or wine). I've decided that I'll save all other drinks for dining out or special occasions. This is a wonderful method to try if you're hooked on soda or other high caloric beverages. You'll drink more healthy water and also trim your waistline with all those calories you'll save.</p> <p><em>How do you get more water in your day?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> of <a href="http://www.wisebread.com/10-tricks-to-get-you-drinking-more-water">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-1"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/hungry-have-a-drink">Hungry? Have a drink.</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/eat-less-sugar-with-these-10-simple-tricks">Eat Less Sugar With These 10 Simple Tricks</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/eight-natural-ways-to-make-water-more-flavorful">Eight Natural Ways to Make Water More Flavorful</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/is-green-tea-all-its-cracked-up-to-be-its-close">Is Green Tea All It&#039;s Cracked Up to Be? It&#039;s close.</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-foods-that-help-you-fight-fat">5 Foods That Help You Fight Fat</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Health and Beauty h2o healthy water weight loss Fri, 22 May 2015 17:00:09 +0000 Ashley Marcin 1429780 at http://www.wisebread.com 5 Cheap and Easy Metabolic Boosters http://www.wisebread.com/5-cheap-and-easy-metabolic-boosters <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/5-cheap-and-easy-metabolic-boosters" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/woman_drinking_tea_000018615192.jpg" alt="Woman drinking health tea to boost metabolism" title="" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>I recently wrote an article featuring eight <a href="http://www.wisebread.com/burn-more-calories-with-these-8-frugal-foods">frugal and fantastic foods</a> that ramp up calorie burn. And while I was researching, it struck me that there are plenty of non-food (and non-drug) ways to rev metabolism as well. The best part? These five things are free and easy to incorporate into your everyday life &mdash; no matter your busy schedule.</p> <h2>1. Fast Exercise</h2> <p>Mini exercise bursts &mdash; as short as a <a href="http://abcnews.go.com/blogs/health/2014/03/25/doctor-says-20-second-workout-can-make-you-slimmer-and-healthier/">20-second workout</a> &mdash; have been shown to keep people slimmer and healthier. In 2011, researchers at Bath University studied a group of sedentary young men and women and tracked their progress over a period of six weeks with a progressive cycling program. The catch? Participants exercised hard for less than ten minutes total over those six weeks, yet they showed some respectable fitness gains related to VO2 max and insulin resistance (at least for men). Sort of eliminates the &quot;no time&quot; excuse for working out.</p> <h2>2. Heavy Weights</h2> <p>Chances are that most of us don't engage in a regular strength training program. As a runner, I struggle with too much cardio that leads me to a weight loss plateau. However, if you pump iron on the regular, you'll gain muscle mass and burn more fat. More mass means a <a href="http://www.webmd.com/fitness-exercise/get-more-burn-from-your-workout">higher resting metabolic rate</a>. You can even perform low-impact exercises like yoga and Pilates if you're shy about lifting the heavy weights. At-home strength training &mdash; push-ups, sit-ups, squats, etc. &mdash; using your own body weight for resistance is another great, no-cost option. (See also: <a href="http://www.wisebread.com/these-at-home-exercises-will-give-you-a-gym-quality-workout-for-free?ref=seealso">These At-Home Exercises Will Give You a Gym-Quality Workout for Free</a>)</p> <h2>3. Sound Sleep</h2> <p>The secret to a faster metabolism might be as easy as setting your bedtime earlier. In fact, losing a couple hours of sleep (from the recommended seven or eight) a few days in a row is a recipe for <a href="http://well.blogs.nytimes.com/2013/03/18/lost-sleep-can-lead-to-weight-gain/?_r=0">immediate weight gain</a>. The research was performed at the University of Colorado back in 2013, and initial results showed that getting less than five hours of sleep a night actually increased calorie burn. But in just one week, the sleep-deprived participants ate more and gained an average of two pounds. (See also: <a href="http://www.wisebread.com/how-to-get-more-sleep-without-spending-more-time-in-bed?ref=seealso">How to Get More Sleep Without Spending More Time in Bed</a>)</p> <h2>4. Caffeinated Beverages</h2> <p>Whether it's a morning mug of coffee or green tea, sipping on a beverage that contains caffeine helps <a href="http://www.menshealth.com/mhlists/abs_diet_foods/Green_Tea_Coffee.php">speed up heart rate</a> and torch calories. And green tea contains a special chemical named EGCG, which boosts metabolism even more. Of course, you'll want to stick with caffeinated drinks that don't contain added sugars or other high-calorie ingredients, but studies have shown a cup of coffee and three 90 mg doses of EGCG can burn an extra 80 calories a day while the body is at total rest (even more during exercise).</p> <h2>5. Plain Water</h2> <p>If you're like me and you can't take a caffeine buzz, try sipping more water for a metabolism benefit. Furthermore, drinking water before meals can act as an <a href="http://life.gaiam.com/article/how-drinking-more-water-can-help-you-lose-weight">appetite suppressant</a> and helps flush toxins out of the body. Cold water increases metabolic rate even more by making the body work harder to warm it up. (See also: <a href="http://www.wisebread.com/eight-natural-ways-to-make-water-more-flavorful?ref=seealso">8 Healthy Ways to Make Water More Flavorful</a>)</p> <p><em>What do you do to boost your metabolism and burn more calories?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> of <a href="http://www.wisebread.com/5-cheap-and-easy-metabolic-boosters">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-2"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/36-workouts-you-can-do-in-your-living-room-while-its-cold-out">36 Workouts You Can Do in Your Living Room While It&#039;s Cold Out</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/fitness-for-people-who-hate-exercise">Fitness For People Who Hate Exercise</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-tips-for-getting-the-best-morning-workout">7 Tips for Getting the Best Morning Workout</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating">7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/if-youre-doing-these-4-exercises-your-workouts-are-worth-nothing">If You&#039;re Doing These 4 Exercises, Your Workouts Are Worth Nothing</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty exercise metabolism boosters weight loss workouts Mon, 23 Mar 2015 15:00:10 +0000 Ashley Marcin 1351026 at http://www.wisebread.com 7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating) http://www.wisebread.com/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/tired-businesswoman-187953736-small.jpg" alt="tired businesswoman" title="tired businesswoman" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Can't figure out why you're packing on the pounds lately? It may not be related to food at all. In fact, some of your habits may be contributing to the spike on the scale. (See also: <a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight?ref=seealso">7 Killer Ways to Actually Lose Weight</a>)</p> <p>Find out if you're guilty of these seven habits that are quietly making you fat, and then take steps to correct them.</p> <h2>1. Sitting at Your Desk</h2> <p>It's no secret that a sedentary lifestyle &mdash; also known as the &quot;Sitting Disease&quot; &mdash; can lead to a whole host of problems (the least of which is a few extra pounds, by the way), but those problems are amplified if you're sitting around just as much at work as you are at home.</p> <p>WebMD reports that &quot;long periods of physical inactivity raise your risk of developing heart disease, diabetes, cancer, and obesity.&quot; There are <a href="http://www.webmd.com/fitness-exercise/features/do-you-have-sitting-disease">small gradual changes you can make</a>, however, that will get you up and moving again. For starters, get up from your desk and walk around, stretch, or move for a period of at least five minutes. Need motivation? Instead of sending an email to Bill in accounting, take a stroll to his office to speak to him in person. (See also: <a href="http://www.wisebread.com/6-simple-ways-to-get-more-exercise-without-working-out?ref=seealso">6 Simple Ways to Get More Exercise Without Working Out</a>)</p> <h2>2. Not Getting a Good Night's Sleep</h2> <p>There's plenty of science that points to<a href="http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain"> a correlation between sleep deprivation and weight gain</a> &mdash; there are hormones and other factors involved &mdash; but we don't have to get complicated to understand that not getting enough shut-eye is hurting your waistline. The bottom line is that sleep deprivation is a vicious cycle that is facilitated by and also results in poor eating habits (like too many cups of coffee or a sugar boost to get you through the day) that lead to feelings of sluggishness that make you want to skip the gym which increases the likelihood that you'll continue to eat poorly once you get home&hellip; and so on. Of course, when it's time to go to bed, you're too wound up to sleep &mdash; and so the cycle continues.</p> <p>Work on developing <a href="http://www.wisebread.com/beat-back-the-zombies-4-ways-to-avoid-sleep-deprivation?ref=seealso">better sleep habits</a>, and it'll be that much easier to develop better diet and exercise habits.</p> <h2>3. Poor Posture, Even If It's an Illusion</h2> <p>You're not actually gaining weight if you have poor posture &mdash; you could be healthy and active and fit &mdash; but if you're a sloucher, you're making those couple extra pounds look like <em>several</em> extra pounds. To combat this problem and ultimately look slimmer, be conscious of how you're sitting and standing so you can <a href="http://www.wisebread.com/get-and-keep-amazing-posture-by-doing-these-10-stretches-today">work on your posture</a>.</p> <h2>4. Riding Instead of Walking (or Climbing)</h2> <p>Do you always take the escalator when there's a staircase right beside it? Do you ride the elevator up one or two floors when you could walk? Are you hopping cabs to go a few blocks?</p> <p>If these scenarios sound like you, you're missing out on crucial exercise opportunities that may seem small individually but will add up over time and potentially result in weight loss. If you want to lose more weight, you need to get moving more often. Plus, if you do it throughout the day with small steps at a time, you won't have to beat yourself up at the gym &mdash; which also can lead to discouragement and eventually avoidance of exercise altogether.</p> <h2>5. Taking Certain Kinds of Medication</h2> <p>Some of the medications you're taking may be contributing to your weight gain, so it's important to discuss this with your doctor if you've noticed a change. Ideally, these side effects should be discussed in advance of the prescription so you're informed, but if you've been on a particular medication for a while that you think is the culprit, schedule an appointment to get the situation under control.</p> <h2>6. Changing Into Sweats/Pajamas as Soon as You Get Home</h2> <p>We're all guilty of this from time to time &mdash; and it's not completely terrible if it's every once in a while &mdash; but if this is a regular habit of yours, you need to nip it in the bud right now.</p> <p>This is more a psychological issue than anything else, because when you change into your pajamas as soon as you get home, you automatically enter a mindset that you're not doing anything for the rest of the day or night. This leads to hours on the couch, binge watching television, and probably stuffing your face with junk food out of pure boredom. To curb this habit, add more hobbies and activities to your life that'll keep you busy and moving. Don't cop out with the ol' &quot;I don't have time&quot; routine either; if you've got time to stare at the tube for multiple hours on end, you've got time to do something more productive. It's just a matter of your willingness. (See also: <a href="http://www.wisebread.com/25-fun-frugal-things-to-do-tonight-besides-watch-tv?ref=seealso">25 Fun, Frugal Things to Do Tonight Besides Watch TV</a>)</p> <h2>7. Putting Off Exercise</h2> <p>And finally, the top habit that is quietly making you fat &mdash; in my opinion anyway.</p> <p>It's very easy to find a million other lazy things to do than get your butt up and burning calories. Trust me, I was a victim of that mentality for a long time. I understand how hard it is to get out of that rut. Nonetheless, it's important for you to help yourself get healthy. Nobody else can do it for you, and you owe it to yourself anyway. Instead of brushing off the opportunity to get active next time &mdash; even if it's just for a few minutes &mdash; take advantage of it. I promise that afterward your body and your mind will feel better, and hopefully it will be the beginning of a more positive, healthier you.</p> <p><em>Do you have other habits to offer that are quietly making us fat? Please share in comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/mikey-rox">Mikey Rox</a> of <a href="http://www.wisebread.com/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-3"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/these-7-exercises-are-scientifically-proven-to-increase-happiness">These 7 Exercises Are Scientifically Proven to Increase Happiness</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes">10 Things You Can Do to Reduce Your Risk of Diabetes</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">7 Killer Ways to Really, Actually Lose Weight</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/14-dumb-things-holding-you-back-from-losing-weight">14 Dumb Things Holding You Back From Losing Weight</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-ways-to-eat-more-slowly-and-lose-more-weight">7 Ways to Eat More Slowly — and Lose More Weight</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> General Tips Health and Beauty Personal Development diet exercise fitness weight gain weight loss Thu, 09 Oct 2014 15:00:03 +0000 Mikey Rox 1229271 at http://www.wisebread.com 10 Easy Ways to Burn Almost 1000 Extra Calories Per Day http://www.wisebread.com/10-easy-ways-to-burn-almost-1000-extra-calories-per-day <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-easy-ways-to-burn-almost-1000-extra-calories-per-day" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/weight-training-home-90308904-small.jpg" alt="weight training home" title="weight training home" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>The warm summer weather, and the attire that goes along with it, provides extra incentive to keep ourselves in tip-top shape. So now that we're rounding the corner into fall and the hearty foods that it brings, we need some strategies to keep the extra pounds from finding their way back onto our waistlines.</p> <p>To lose one pound, you need to either <a href="http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/exercise/art-20050999">burn 3500 calories or cut 3500 calories</a> from your diet. The 10-step plan below will help you eliminate 1000 calories per day without changing your schedule.</p> <h2>1. Get Your Fiber Early</h2> <p><strong>Calories Saved: 53</strong></p> <p>Although a lot of traditional breakfast foods are protein heavy (eggs, bacon, dairy), a breakfast rich in fiber is the way to go to get and keep slim. Fiber keeps us feeling full longer, so we consume fewer calories throughout the day and is an excellent way to keep our whole digestive system healthy. Replace your usual protein in the morning with a high fiber cereal such as oatmeal. One egg and a strip of bacon <a href="http://www.calorieking.com/foods/calories-in-egg-dishes-bacon-strip-fried-egg-cooked_f-ZmlkPTY4MTIy.html">contains 136 calories</a>. One-half cup of oatmeal <a href="http://www.calorieking.com/foods/calories-in-breakfast-cereals-to-be-cooked-oats-regular-or-instant-cooked-with-water_f-ZmlkPTY4MjI0.html">contains 83 calories</a>.</p> <h2>2. Skip the Bread at Lunch</h2> <p><strong>Calories Saved: 216</strong></p> <p>I have to give credit to Steve Harvey for this idea. He lost a noticeable amount of weight last year and recently explained some of the key ways he cut his calories. A sandwich is one of his favorite lunch go-to items. To slim down, he replaces the two slices of bread with romaine lettuce on either side. Two slices of whole grain bread <a href="http://www.calorieking.com/foods/calories-in-breads-sliced-bread-whole-grains-100-whole-wheat_f-ZmlkPTE4MDEwOA.html">contain 220 calories</a>. Four lettuce leaves (two for each side of the sandwich) <a href="http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-lettuce-cos-or-romaine-raw_f-ZmlkPTcwODk3.html">contain four calories</a>.</p> <h2>3. Toss Your Salad, Literally</h2> <p><strong>Calories Saved: 43</strong></p> <p>The typical serving size for salad dressing is two tablespoons. Most of us pour the dressing on top of our dinner salad once we make it, and rarely do we toss it. I use this trick: I place one tablespoon at the bottom of the bowl and then toss my salad thoroughly so that every single item in the salad is thinly coated with salad dressing. At <a href="http://www.calorieking.com/foods/calories-in-salad-dressings-italian_f-ZmlkPTYxNDQw.html">43 calories per tablespoon</a>, I get all of the taste and use half the recommended serving size.</p> <h2>4. Greek, Please</h2> <p><strong>Calories Saved: 42</strong></p> <p>Yogurt is one of my favorite midday snacks. I used to go for traditional fruit yogurt that <a href="http://www.calorieking.com/foods/calories-in-yogurts-fruit-variety-low-fat_f-ZmlkPTYxMzkx.html">contains 153 calories</a>. Then I discovered Greek yogurt has <a href="http://www.calorieking.com/foods/calories-in-yogurts-greek-blended-plain-no-fat_f-ZmlkPTE2OTM1MQ.html">90 calories</a> and is a much creamier alternative. To dress it up, I add a <a href="http://www.calorieking.com/foods/calories-in-fresh-fruits-blueberries-raw_f-ZmlkPTYzODI1.html">quarter cup of blueberries</a> for a total of 111 calories.</p> <h2>5. Hold the Half and Half</h2> <p><strong>Calories Saved: 67</strong></p> <p>I'm a big coffee drinker though having it black is just too bitter for my taste buds. I used half and half in my morning cup of joe and that added on <a href="http://www.calorieking.com/foods/calories-in-cream-half-half_f-ZmlkPTY4MzM0.html">39 calories</a>. Since my typical morning has two cups of coffee, I was adding 78 calories to my morning. I recently replaced my half and half with skim milk so that each splash only adds <a href="http://www.calorieking.com/foods/calories-in-milk-flavored-milk-nonfat_f-ZmlkPTY4NzE0.html">11 calories</a> per cup of coffee for a total of 22 calories.</p> <h2>6. Rejoice in Fidgeting</h2> <p><strong>Calories Burned: 100</strong></p> <p>I have a hard time sitting still. Even when I'm home writing, I pace around the room with my notebook and pen in hand, tap my fingers and toes, and wiggle around in my chair. According to several medical studies, fidgeters are onto something big. Scientists found that <a href="http://www.medicinenet.com/script/main/art.asp?articlekey=99521&amp;page=2">people who fidget can burn about 100 calories </a>more than people who remain sedentary for most of the day.</p> <h2>7. Take Your Meetings on the Road</h2> <p><strong>Calories Burned: 200</strong></p> <p>At a corporate job, I spent a lot of time sitting in meetings. Over time, I found that I would have stomach aches and headaches at the end of the day. I wouldn't have these symptoms on weekends or when I worked at home. I soon deduced that sitting so much in my corporate office was the cause of those pains. To combat that, I took my one-on-one meetings outside. The pains disappeared and so did some excess calories. My regular walking pace is about 15 minutes per mile, so in a 30-minute meeting, I would get in a two-mile walk. We <a href="http://www.fitnessblender.com/v/article-detail/How-Many-Extra-Miles-do-you-need-to-Walk-a-Day-to-Lose-Weight-/ab/">burn about 100 calories per mile walked</a>, so each 30-minute walking meeting burned 200 calories total without taking any more time than my typical seated meeting.</p> <h2>8. Grab Those Weights</h2> <p><strong>Calories Burned: 100</strong></p> <p>Every day I get in a bit of weight training. I have simple free weights at home, and I use them when I'm watching TV or talking on speaker phone. While cardio burns more calories during a workout than weight training, weight training has the added benefit of <a href="http://www.shape.com/fitness/workouts/8-reasons-why-you-should-lift-heavier-weights/slide/4">helping you burn calories throughout the day</a> long after the workout is over. The heavier the weight, the better.</p> <h2>9. Get Some Shut-Eye</h2> <p><strong>Calories Burned: 100</strong></p> <p>Skimping on sleep has a number of effects on our health, but one that's often overlooked is weight-gain. A recent study showed that people who regularly got nine hours of sleep at night and then were reduced to five hours per night, <a href="http://well.blogs.nytimes.com/2013/03/18/lost-sleep-can-lead-to-weight-gain/?module=Search&amp;mabReward=relbias%3Ar%2C%7B%221%22%3A%22RI%3A7%22%7D">gained an average of two pounds</a> at the end of that first week. Another study found that women who were sleep deprived <a href="http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198">gained an average of 11 pounds over a year</a> versus women who regularly slept seven to nine hours. It appears this arises because sleep deprived people eat more and feel more sluggish during their waking hours, so they also burn fewer calories. On a daily basis, sleeping well helps us to keep about 100 calories at bay.</p> <h2>10. Turn Down the Thermostat</h2> <p><strong>Calories Burned: 33</strong></p> <p>If only you could <a href="http://www.womenshealthmag.com/weight-loss/sleeping-metabolism">burn <em>more</em> calories while sleeping</a>! A recent study shows that may be the case. People who slept in a 66-degree room burned 33 more calories during eight hours of sleep than people who slept in a 75-degree room. Over the course of a year, that adds up to almost 3.5 pounds of weight loss!</p> <p>By implementing these 10 strategies in a day, you burn or cut almost 1000 calories per day, and they don't add any extra time to your to-do list! That amounts to as much as two pounds of weight loss per week!</p> <p><em>Have you had success with small lifestyle changes that helped you lose weight and keep it off? Please share them in the comments section below.</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/christa-avampato">Christa Avampato</a> of <a href="http://www.wisebread.com/10-easy-ways-to-burn-almost-1000-extra-calories-per-day">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-4"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/14-dumb-things-holding-you-back-from-losing-weight">14 Dumb Things Holding You Back From Losing Weight</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">7 Killer Ways to Really, Actually Lose Weight</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/6-good-eating-habits-that-are-keeping-us-fat">6 &quot;Good&quot; Eating Habits That Are Keeping Us Fat</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you">Thinking of Going on a Diet? Here&#039;s How to Figure Out Which One Is Right for You</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-apps-that-pay-you-to-exercise">5 Apps That Pay You To Exercise</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty diets fitness Health weight loss Tue, 09 Sep 2014 17:00:05 +0000 Christa Avampato 1207002 at http://www.wisebread.com Thinking of Going on a Diet? Here's How to Figure Out Which One Is Right for You http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/woman-eating-salad-481302005-small.jpg" alt="woman eating salad" title="woman eating salad" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Most Americans at one point or another have attempted to go on a diet. Whether it be to detox the system, or to lose a few pounds, there are a plethora of diets out there, so the question always becomes: Which to choose? (See also: <a href="http://www.wisebread.com/if-youre-eating-these-6-things-your-diet-is-doing-nothing?ref=seealso">If You're Eating These 6 Things, Your &quot;Diet&quot; Is Doing Nothing</a>)</p> <p>While we each have our favorites and may have strong opinions about others, here is my list of the most popular diets, and what they can (and cannot!) do for you.</p> <h2>Low Carb/Atkins/South Beach</h2> <p><strong>Best for: Quick fixers, Diabetics.</strong></p> <p>Probably one of the best known and most controversial diets, <a href="http://www.atkins.com/">Atkins</a> is based on the idea of a severely limited carbohydrate diet. The diet has three phases with varying levels of restrictions. For some, the results are impressive at the beginning, due to the strict diet restrictions, but dieters may find that the weight bounces back once more carbs are introduced back into the diet. <a href="http://www.southbeachdiet.com/">South Beach Diet</a> is a similar program, with more emphasis on watching saturated fats and allowing starchy vegetables. Low carbohydrate lifestyles are also ideal for diabetics, as the lifestyle often requires a drastic sugar reduction, as well.</p> <h2>Master Cleanse/Detoxes</h2> <p><strong>Best for: Those who want a reset.</strong></p> <p>Severe detox diets like the Master Cleanse often require a near-complete removal of solid foods from a diet for a period of time. The theory behind these cleanses is that you will be able to &quot;reset&quot; your body and remove built up toxins from the system. These are meant to be a temporary solution, because they are so drastic, and not a lifestyle, so if you decide to do a cleanse, make sure you have a plan for <em>after </em>the cleanse.</p> <h2>Low Calorie</h2> <p><strong>Best for: Those with good self-discipline, those in it for the long haul.</strong></p> <p>Arguably the best known way to lose weight, cutting calories can be very effective. Popular diets like Jenny Craig and Weight Watchers have similar tenets, with points being used instead of straight calories, although their outcomes are essentially the same. Now that there are numerous apps, like <a href="http://www.sparkpeople.com/">SparkPeople</a>, <a href="http://www.myfitnesspal.com/">MyFitnessPal</a>, <a href="http://www.livestrong.com/myplate/">My Plate</a>, and countless others, cutting calories has never been easier.</p> <p>Living a low-calorie lifestyle can also help you learn about food consumption and nutrients, as you begin to read more labels and account for what you're putting into your body. Keep in mind that low-calorie may not be a fast way to lose weight, and you should never go below a healthy caloric level for your body. Try using calculators like &quot;<a href="http://iifym.com/">If it fits your macros</a>&quot; and<a href="http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide"> TDEE</a> to find the best range for your body and lifestyle.</p> <h2>Vegetarian/Vegan</h2> <p><strong>Best for: Those with open-minded families.</strong></p> <p>If you're interested in trying a vegetarian or vegan lifestyle for health or moral reasons, consider the rest of your family before making the leap. While incorporating more vegetables and legumes is a great addition to any diet, restricting meat consumption can throw a kink into family dinners. If you've got a supportive family, though, a vegetarian lifestyle is a great choice for adding more essential nutrients and vitamins. But if the thought of giving up protein scares you, keep in mind that there are varying levels of vegetarianism (including those who consume eggs and fish), and many legumes contain sufficient levels of protein, too.</p> <h2>Gluten Free</h2> <p><strong>Best for: Those with Celiac Disease.</strong></p> <p>Gluten-free has become a popular diet in the last few years. The gluten-free lifestyle involves removal of most-to-all gluten in your life. However, if you choose this diet for weight loss instead of for health-reasons, keep in mind that &quot;gluten-free&quot; options are not always the healthiest choice available, either. Gluten-free breads and foods will contain additional additives and ingredients to produce the same results that gluten would, so binging on gluten-free cupcakes won't help you lose weight any easier.</p> <h2>Nutrisystem/Subscription Meal Services</h2> <p><strong>Best for: Those who can't cook well or want everything taken care of.</strong></p> <p>I first learned of Nutrisystem in college, when a roommate decided that it would be easier for her to begin a Nutrisystem diet than to budget time for meal preparation. (Coincidentally, she is now a clean living and diet guru.) The theory behind subscription meal services is that everything is taken care of for you, meal-wise. You pay for a certain number of meals, which are pre-packaged and delivered to your door. These meals are carefully calculated to offer a decent amount of daily needs, while still maintaining enough of a caloric deficit to induce weight loss. My roommate would complain of boredom when it came to the meals, however, and she did have some sodium level spikes due to the preservatives, so make sure the subscription service has enough options for your lifestyle. If you prefer something a little less constricting, services like <a href="http://www.blueapron.com/">Blue Apron</a> that deliver unprepared meals and recipes that are great to use as a sporadic meal here and there, rather than an entire diet.</p> <h2>Paleo</h2> <p><strong>Best for: Clean lifestyle enthusiasts.</strong></p> <p>The theory behind Paleo diets are fairly simple: If our ancestors didn't eat it, you don't need to, either. Paleo has some low carb/Atkins tenets, but it's much more restrictive on the additives you can and cannot have (things like Splenda or any other unnatural additive are not allowed on Paleo, while they are allowed on Atkins). You may also notice fans of Crossfit are also Paleo-enthusiasts, as they both promote clean living.</p> <p><em>What diet has been successful (or unsuccessful) for you? Please share in comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/megan-brame">Megan Brame</a> of <a href="http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-5"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">7 Killer Ways to Really, Actually Lose Weight</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes">10 Things You Can Do to Reduce Your Risk of Diabetes</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-easy-ways-to-burn-almost-1000-extra-calories-per-day">10 Easy Ways to Burn Almost 1000 Extra Calories Per Day</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/11-health-foods-not-worth-the-money">11 Health Foods Not Worth the Money</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-simple-ways-to-lower-your-cholesterol">10 Simple Ways to Lower Your Cholesterol</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty atkins diet fitness Health paleo weight loss Tue, 09 Sep 2014 09:00:05 +0000 Megan Brame 1207022 at http://www.wisebread.com 7 Ways Losing Weight Will Make You Richer http://www.wisebread.com/7-ways-losing-weight-will-make-you-richer <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-ways-losing-weight-will-make-you-richer" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/losing-weight-478060309-small.jpg" alt="losing weight" title="losing weight" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Whether it's because your doctor recommends that you shed a few pounds, or you're just feeling a bit pudgy, there are many benefits of losing weight. The health benefits of weight loss are oft-discussed, including everything from reducing the risk of conditions like diabetes and heart disease, to increasing energy. (See also: <a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight?ref=seealso">7 Killer Ways to Really, Actually Lose Weight</a>)</p> <p>But what about about the financial benefits?</p> <h2>1. You'll Reduce Your Grocery Budget</h2> <p>If the cost of groceries is getting out of hand, losing weight might save your budget. Dropping a few pounds requires changing your eating habits &mdash; consequently, you'll need to adjust what you buy each week. You'll have to skip the cookies, ice cream, soda, and other junk foods that add pounds to your waistline and drive up your grocery bill. When you focus on healthy alternatives and ditch the junk, you'll eat less and you'll spend less.</p> <h2>2. You'll Spend Less on Lunch</h2> <p>Not only will your grocery budget improve, you'll also spend less on lunch. The average American eats out for <a href="http://www.forbes.com/sites/halahtouryalai/2013/09/25/lunchtime-americans-spend-nearly-1k-annually-eating-out-for-lunch/">lunch twice a week and spends $10 on each trip</a>, which is nearly $1,000 a year just on lunchtime meals. And unfortunately, we don't always choose healthy options &mdash; just look at the drive thru line at any fast food restaurant between 11 a.m. and 1 p.m. Naturally, losing weight means waving goodbye to regular fast food trips; and when you ditch fast food and start brown-bagging your lunch, that's more money in your pocket.</p> <h2>3. You'll Schedule Fewer Doctor Visits</h2> <p>Fact: Reducing your body weight by 10% can <a href="http://www.ncbi.nlm.nih.gov/pubmed/10511836">reduce your expected lifetime medical care costs</a> related to five weight-related illnesses by up to $5,300. A high-sugar diet suppresses the immune system, which makes you more susceptible to a variety of illnesses and can trigger more doctor visits. And since obesity and being overweight can cause health-related complications, you may have to undergo extra screenings and tests to diagnose conditions or visit specialists for liver problems, joint problems, or heart problems.</p> <h2>4. You'll Have More Job Opportunities</h2> <p>It's not fair or right, but weight discrimination is real, and being overweight can stall your career. It doesn't matter whether they have the skills, experience and education, overweight employees or applicants may be judged more harshly than their more fit counterparts.</p> <p>&quot;Many employers look at obese candidates and immediately think, 'this person failed in controlling their own health, how are they going to run a division?'&quot; says Steve Siebold, author of <a href="http://www.amazon.com/gp/product/0975500333/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0975500333&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=6JSTAZTFCJPJJTVN">Die Fat or Get Tough: 101 Differences in Thinking Between Fat People and Fit People</a>.</p> <p>Siebold also reports that some employers are concerned &quot;obese people will be sick more often, which will result in lost productivity and higher healthcare costs.&quot;</p> <h2>5. You'll Earn a Higher Wage</h2> <p>Not only can losing weight increase your number of job opportunities, a healthy weight might help you snag a higher salary. According to data published by the U.S. Bureau of Labor Statistics, <a href="http://www.bls.gov/osmr/pdf/ec070130.pdf">there is a wage penalty for being overweight</a>. Heavier women earn on average about 6% less than thinner co-workers, and men earn 3% less on average than their thinner co-workers.</p> <h2>6. You'll Qualify for Cheaper Life Insurance Premiums</h2> <p>Life insurance can cover the cost of your funeral and burial, and provide your spouse or dependents with financial support after you're gone. But unfortunately, life insurance isn't cheap, and rates are based on a number of factors, such as your age, medical history, and weight. Being overweight or obese might not cause a life insurance company to reject your application, but you'll pay more for a policy &mdash; <a href="http://www.insweb.com/news-features/ways-to-reduce-your-life-insurance-premium.html">as much as 25% more than a standard rate</a>. The logic is simple: Obese or overweight people have a higher risk of cardiovascular disease, diabetes, liver problems, and cancer. Their risk of dying early is greater than someone who maintains a healthy weight.</p> <h2>7. You'll Spend Less on Gas</h2> <p>No, really. The more weight in a car, the more fuel you'll use. Therefore, slimming down and maintaining a healthy weight equals lower fuel costs. In fact, fuel efficiency improves 2% for every 100 pounds shed from a vehicle, according to the U.S. Environmental Protection Agency. If you and your partner are both 50 pounds overweight &mdash; or if your entire household is overweight &mdash; losing weight as a team can stretch your gas and help you save at the pump.</p> <p><em>Do you have another financial benefit of losing to share? Let me know in the comments below.</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/mikey-rox">Mikey Rox</a> of <a href="http://www.wisebread.com/7-ways-losing-weight-will-make-you-richer">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-6"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes">10 Things You Can Do to Reduce Your Risk of Diabetes</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">7 Killer Ways to Really, Actually Lose Weight</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating">7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you">Thinking of Going on a Diet? Here&#039;s How to Figure Out Which One Is Right for You</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-simple-ways-to-lower-your-cholesterol">10 Simple Ways to Lower Your Cholesterol</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty diet fitness health and wealth weight loss Mon, 11 Aug 2014 13:07:23 +0000 Mikey Rox 1179249 at http://www.wisebread.com 7 Ways to Eat More Slowly — and Lose More Weight http://www.wisebread.com/7-ways-to-eat-more-slowly-and-lose-more-weight <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-ways-to-eat-more-slowly-and-lose-more-weight" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/eating-chopsticks-486860469-small.jpg" alt="eating chopsticks" title="eating chopsticks" class="imagecache imagecache-250w" width="250" height="151" /></a> </div> </div> </div> <p>Several years ago, my father's best friend started bringing his own silverware to dinner at our house and requesting salad plates to eat off of. Despite the ribbing he endured from my father and their other friends, Arnold remained steadfast in the importance of his new habits.</p> <p>That's because he had discovered an important secret in being a healthy eater: small utensils. Several studies have shown that our <a href="http://foodpsychology.cornell.edu/outreach/large-plates.html">minds tend to misjudge the quantity of food</a> set in front of us based upon the size of the plate we're using. The same amount of food looks scanty on a large plate and overly generous on a small one.</p> <p>Arnold took this idea one further by also using tiny forks and spoons to eat with. Not only do his portions look bigger when eating them off of wee plates with itty-bitty silverware, but the smaller utensils also force him to slow down while he eats.</p> <p>Although it's unlikely we'll stop teasing Arnold about his tiny forks and plates, he has been vindicated by science. This habit has made him a more mindful and slower eater, which, as it turns out, is the cornerstone of better digestive health and a healthier weight.</p> <p>Here's what you need to know about being a slow eater, and how to implement techniques to slow yourself down when it tastes so good.</p> <h2>Why Eat Slow</h2> <p>One of the things I really appreciated about spending time in Europe was adapting to the European view of meals. As Americans, we tend to motor our way through our food, as if dining is an inconvenience that we just have to get through. In the old world, however, meals are an event and a pleasure, and it's considered both bad manners and foolish to try to rush through them.</p> <p>As it turns out, slow meals are one big reason why Europeans tend to be so much slimmer and healthier than we are.</p> <p>First, researchers have determined that it takes the brain 20 minutes to register that you feel full. That's the amount of time it takes for stretch receptors in your stomach to indicate they have expanded to capacity, as well as the amount of time the <a href="http://www.ncbi.nlm.nih.gov/pubmed/17212793">hormone leptin takes to signal satiety</a>. If you have ever scarfed down five slices of pizza, only to feel ill 20 minutes later, then you know that eating quickly can overburden your stomach.</p> <p>Eating slowly means that you will feel full with less food. Based on this, slow eating has been touted as an aid to weight loss. In fact, researchers have found that diners consume as much as <a href="http://articles.mercola.com/sites/articles/archive/2014/03/14/chewing-food.aspx">88 fewer calories per meal</a> by eating slowly.</p> <p>In addition, eating slowly helps your digestion. As you probably remember from your fifth grade science class (or <a href="http://youtu.be/lvP1E2WJ48o">Slim Goodbody</a> if you're a fellow child of the 80s, like me), digestion begins in your mouth. If you eat quickly, you are likely not chewing your food as thoroughly, giving your stomach a more difficult job, which can lead to indigestion and other issues.</p> <p>Finally, slow eating means that you really get a chance to savor your food. Instead of hurrying through the buttery and chocolatey delicacy of your Mom's famous cookies, eating slowly allows you to truly taste, smell, and feel each bite, making the experience ultimately more satisfying.</p> <h2>How to Slow Down While Eating</h2> <p>Okay, so eating slower will help you better enjoy and digest your food, and may decrease your waistline to boot. The only question is, how do you go about eating more slowly? Here are seven tactics that will help.</p> <h3>Use Smaller Silverware</h3> <p>Arnold's strategy is an excellent way to force yourself to slow down without thinking too hard about it. If each bite you take is smaller than usual, but you take the usual amount of time to chew and swallow, then you will necessarily slow down the pace of your eating.</p> <p>It is important to note, however, that researchers have found that diners who are (unwittingly) given larger forks eat less than those using smaller forks. However, the study only found this to be true when <a href="http://healthland.time.com/2011/07/15/using-a-big-fork-may-help-you-eat-less/">diners were sitting down to a meal</a>. Those who are snacking with small forks eat less than those who are snacking with large forks. The thinking is that diners sitting down to a meal have a goal &mdash; satiety &mdash; and the large fork (and corresponding large bite) makes them feel as if they are making progress on that goal.</p> <p>However, since you are intentionally switching out your normal fork for a tiny one, you are more likely to allow yourself to anchor on the fork size as the appropriate bite size, while also eating more mindfully.</p> <h3>Time Your Meals</h3> <p>The next time you sit down to eat, start a stopwatch as you take your first bite. Chances are that you'll find you've eaten your final bite within five to seven minutes. That's far too fast, particularly if you're very hungry, since the fifteen-minute wait between the final bite and the signal that you're full will be interminable. (Which is why you'll go for seconds and then feel ill later.)</p> <p>Once you know how long you usually take to eat, plan on stretching out your meals with the help of a timer. Set it for 20 minutes and try to &quot;beat&quot; the clock by still having a little food on your plate by the time it goes off. If you know you're trying to be slower than your timer, you're more likely to pause between bites and take your time to enjoy the flavor of your food. This strategy has an added benefit if you are trying to encourage your entire family to eat more slowly &mdash; it can be a fun game to see who can eat the slowest.</p> <h3>Lower the Lights and Play Soft Music</h3> <p>If you've ever wondered why the atmosphere in chain restaurants is so different from that of fine-dining establishments, it comes down to speed. Applebee's and Ruby Tuesday are in the business of getting you fed and out the door quickly, while your favorite French restaurant intends for your meal to take some time.</p> <p>Because of this, the chains play loud, fast-paced tunes and turn up the lights, while <em>Chez Pain Sage</em> gives you candlelight and soothing classical music. As it turns out, in addition turning tables over more quickly, the bright-and-loud atmosphere also <a href="http://foodpsychology.cornell.edu/outreach/fastfood.html">causes diners to eat more quickly</a> and consume more calories.</p> <p>That means you can help slow down your own consumption at home by breaking out the candles and queuing up the Miles Davis. (Or the Barry White, depending on who you're eating with.)</p> <h3>Take a Sip of Water Between Each Bite</h3> <p>&quot;Washing down&quot; every bite you eat is a good way to make sure that you slow down, but it also helps you to feel fuller sooner and aids in digestion &mdash; you need as much as <a href="http://www.alive.com/articles/view/20987/hydration_for_digestion">12 cups of water to properly digest your food</a> and absorb its nutrients. It is also a trick that you can use anywhere &mdash; from restaurants to parties to snacking on the couch &mdash; which makes it an excellent habit to get into.</p> <h3>Count Your Chews</h3> <p>Your mother may have told you to chew your food at least 20 times before swallowing, but there is surprisingly little consensus on exactly how many chews is ideal. However, a recent study in The American Journal of Clinical Nutrition found that participants <a href="http://ajcn.nutrition.org/content/89/3/794.full">who chewed almonds at least 25 times</a> absorbed more unsaturated fat (that's the good kind) than those who only gave the food ten good chews.</p> <p>Journalist A.J. Jacobs (who attempted to chew every bite 50 times for a week) found <a href="http://www.foodandwine.com/articles/an-overachieving-underchewer" style="text-decoration:none;">many benefits to counting his chews</a>, in addition to eating more slowly. He appreciated the subtle tastes of his food much more; he avoided bloat after a Thanksgiving meal; and he found he was a better listener at the dinner table.</p> <h3>Use Chopsticks for Everything</h3> <p>Even if you are a champion chopstick-user, it's likely that you will eat more slowly with these utensils than with a fork or spoon. You can also try eating with chopsticks with your non-dominant hand to slow yourself down even more. An added benefit of using chopsticks is that they don't scoop up calorie-dense sauces as easily as forks and spoons do.</p> <h3>Snack on Food That Needs to Be Peeled</h3> <p>Snack time is an easy time to go overboard. Since we generally don't eat snacks at a table, we're more likely to mindlessly munch our way through a bag of chips or handful of cookies without even noticing what we've eaten.</p> <p>An excellent way to combat this trend is to only snack on foods that require some work on your part to eat them: oranges, bananas, pistachios, and edamame are all delicious snacks that will force you to eat slowly and mindfully.</p> <h2>Leaner Waist and Better Taste</h2> <p>Not only can eating slowly help you achieve your weight loss goals, but you'll also enjoy your food more by taking the time to savor it. That's a win-win.</p> <p>You may have to put up with some teasing, however, if you start bringing your own tiny fork to dinner parties.</p> <p><em>Are you a slow eater? How do you slow down at the table? Please share in comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/emily-guy-birken">Emily Guy Birken</a> of <a href="http://www.wisebread.com/7-ways-to-eat-more-slowly-and-lose-more-weight">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-7"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes">10 Things You Can Do to Reduce Your Risk of Diabetes</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/hungry-have-a-drink">Hungry? Have a drink.</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating">7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/why-going-to-the-gym-is-a-waste-of-money-time-and-resources">Why Going to the Gym Is a Waste of Money, Time, and Resources</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/fitness-for-people-who-hate-exercise">Fitness For People Who Hate Exercise</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> General Tips Health and Beauty Lifestyle diet metabolism slow eating slow food weight loss Fri, 11 Jul 2014 17:00:03 +0000 Emily Guy Birken 1156617 at http://www.wisebread.com 5 Ways to Turn Your Walk Into a Real Workout http://www.wisebread.com/5-ways-to-turn-your-walk-into-a-real-workout <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/5-ways-to-turn-your-walk-into-a-real-workout" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/power-walking-78616903-small.jpg" alt="power walking" title="power walking" class="imagecache imagecache-250w" width="250" height="143" /></a> </div> </div> </div> <p>Summer is the season for getting fit and strong, for strolling and striding outdoors. Did you know you could be getting more from your morning walk? It's true! And it's as simple as upping the intensity or heading to a new location. Before you lace up for your next loop around town, be sure to check out these tips and tricks. (See also: <a href="http://www.wisebread.com/25-reasons-why-you-should-take-a-walk?ref=seealso">25 Reasons You Should Take a Walk</a>)</p> <h2>1. Add Intervals</h2> <p>Instead of heading out on a steady jaunt around the neighborhood, try mixing up your walk by warming up for 10 minutes, alternating fast walking with recovery spells, and finishing up with a cool down. You can use any ratio that works for you, for example 1 minute of fast walking with 1 minute of recovery, but the longer the quick portions are, the stronger you'll become overall. You'll even <a href="http://www.ymcatwincities.org/resources/boost_your_metabolism_with_interval_training/">boost your metabolism</a> this way, meaning you'll burn more calories in less time and keep the burn going after you finish your workout.</p> <h2>2. Climb Hills</h2> <p>This same concept applies when it comes to inclines as well. Walking uphill requires much more energy than staying on even ground. And adding this challenge to your routine has its own set of benefits. For instance, with each increase of 5% incline, you'll burn an extra <a href="http://www.dummies.com/how-to/content/climbing-hills-during-your-fitness-walks.html">3 to 5 calories</a> per minute. You'll also work different muscle groups, giving your legs a more toned look and increased endurance to boot.</p> <h2>3. Try Jogging</h2> <p>Consider jogging your ultimate interval option when it comes to walking. In fact, there is a growing group of exercisers who engage in a <a href="http://www.jeffgalloway.com/training/run-walk/">walk/run approach</a> to exercise and racing on the daily. Versus standard running, mixing the two is easier on the body yet increases your cardiovascular output. If your goal is to eventually run a 5K race, walk/jogging can get you over the finish line faster (and with less chance of injury) than, say, going cold turkey into running territory.</p> <h2>4. Vary Terrain</h2> <p>If you're sick of standard sidewalks, take your walk to a new location. Not only will you get the change of scenery, but you'll also increase your calorie burn. Trekking on dry sand, loose gravel, dirt trails, and other surfaces has the power burn up to <a href="http://www.self.com/flash/fitness-blog/2012/07/happy-july-4th-skip-the-gym-an/">30% more calories</a> than on solid ground. Of course, be sure to slather on the sunscreen and bring the bug repellent, as there's no shade on the beach and hiking can invite a brigade of bugs to the party. (See also: <a href="http://www.wisebread.com/homemade-sunblock-and-6-other-non-toxic-recipes-to-get-your-skin-sun-ready?ref=seealso">Homemade Sunblock and 6 Other Non-Toxic Recipes to Get Your Skin Sun-Ready</a>)</p> <h2>5. Stop and Drop</h2> <p>Punctuate your walk with body-weight training exercises for a total body workout. For example, walk for 10 minutes, then drop and do 25 pushups or sit-ups. Resume your walk for another spell and then do 50 jumping jacks. Continue on your way and then stop to complete a set of squats. Anything from tricep dips at the playground to lunges beside a park bench should do the trick. Try to do this type of varied routine once a week to see some toned results. (See also: <a href="http://www.wisebread.com/these-at-home-exercises-will-give-you-a-gym-quality-workout-for-free?ref=seealso">These At-Home Exercises Will Give You a Gym-Quality Workout for Free</a>)</p> <p><em>How do you supercharge your walk? Please share in comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> of <a href="http://www.wisebread.com/5-ways-to-turn-your-walk-into-a-real-workout">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-8"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes">10 Things You Can Do to Reduce Your Risk of Diabetes</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/walk-walk-walk-walk-walk">Walk, walk, walk, walk, walk</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-5-best-resistance-bands">The 5 Best Resistance Bands</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/why-going-to-the-gym-is-a-waste-of-money-time-and-resources">Why Going to the Gym Is a Waste of Money, Time, and Resources</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-5-best-road-bikes">The 5 Best Road Bikes</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty Lifestyle circuit training fitness jogging walking weight loss Tue, 08 Jul 2014 17:00:04 +0000 Ashley Marcin 1153956 at http://www.wisebread.com 14 Dumb Things Holding You Back From Losing Weight http://www.wisebread.com/14-dumb-things-holding-you-back-from-losing-weight <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/14-dumb-things-holding-you-back-from-losing-weight" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/scale-76755839-small.jpg" alt="woman on scale" title="woman on scale" class="imagecache imagecache-250w" width="250" height="159" /></a> </div> </div> </div> <p>If the number of advertisements, books, TV shows, and websites devoted to weight loss are any indicator, losing weight is generally viewed as a monumental task, one that requires many pages of instruction and encouragement, as well as starving and sweating and self denial.</p> <p>Or&hellip; maybe not.</p> <p>After all, many studies suggest that gaining and losing weight aren't so much tied to one big effort so much as a lot of smaller ones. If you've been trying to lose a few pounds, here are 14 dumb little things that might be holding you back. (See also: <a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight?ref=seealso">7 Killer Ways to Really, Actually Lose Weight</a>)</p> <h2>1. You Have the Wrong Genes</h2> <p>Before someone looks at my picture and sends me hate mail, I'll come right out and say it: I'm thin. My secret? A thin mother, a thin father, and a whole long line of unusually tall, lean ancestors. I also have huge, flat flipper feet and an uncooperative complexion. Genetics is a mixed bag.</p> <p>When it comes to carrying extra weight, research suggests that how easily we gain and lose weight <a href="http://www.nytimes.com/2013/07/19/health/overweight-maybe-you-really-can-blame-your-metabolism.html">is largely genetic</a>. That isn't to say that diet and exercise won't work for you, and working to stay at a weight that keeps you feeling good and that falls within what your doctor says is healthy is still important. However, if big bodies (or, in my case, feet), run in your family, striving for a completely different physique may be unrealistic &mdash; and unhealthy. Unfortunately, this is one dumb impediment to weight loss that you can't do much about.</p> <h2>2. Your Plates Are Too Big</h2> <p>At some restaurants, the plates are so big the server can hardly fit two of them on the table. It looks impressive, it feels generous&hellip; and it's really really bad for your waistline. That's because, according to research by Cornell University Food Lab, most people aren't very good at <a href="http://foodpsychology.cornell.edu/outreach/large-plates.html">judging portion sizes</a>. So, if we usually fill a small bowl with cereal, we are just as likely to fill a much larger one and assume that the portion size is about the same. In other words, bigger plates tend to lead to bigger portions.</p> <p>If you're struggling with weight gain, getting smaller dishes might be a great way to enjoy a full plate &mdash; and a smaller portion size.</p> <h2>3. You're More Sedentary Than You Think</h2> <p>Exercising regularly &mdash; even daily &mdash; may not be enough if you have a sedentary job. That's because long periods of sitting can essentially undo many of the benefits of exercise, and <a href="http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/?_php=true&amp;_type=blogs&amp;_r=0">have negative effects</a> on your cardiovascular health, risk for diabetes, and waistline. If you work at a desk, that probably won't change. What you can do is try to get up more and add more exercise into your everyday routine. Take a walk or a yoga class during your lunch break. Get a <a href="http://www.wisebread.com/11-attractive-standing-desks-you-can-actually-afford">standing desk</a>. Walk to speak to a co-worker instead of emailing. Take the stairs to use the restroom on the next floor.</p> <p>All these little things take little effort but can make a huge difference in your metabolism over the course of a day.</p> <h2>4. You're Eating Less Instead of Eating Right</h2> <p>The old adage of weight loss is &quot;calories in, calories out.&quot; But while that's true to an extent, more recent research shows that <em>what</em> we eat and the <em>quality</em> of our diets is actually tremendously important, and may even have a <a href="http://healthland.time.com/2011/06/23/study-the-best-and-worst-foods-for-weight-loss/">greater impact on weight loss</a> than the number of calories we consume. A study released by Harvard researchers in 2011 found that potato chips were more strongly associated with weight gain than any other food (betcha can't eat just one!), while those who ate more servings of fruits and vegetables, whole grains, nuts, and yogurt, gained the least weight over time. The lesson? Focus on quality first.</p> <h2>5. You're Exercising Too Much</h2> <p>Have you ever gone out and burned about a zillion calories exercising for hours only to come home and spend the rest of the day devouring everything in sight? It happens. And for some people, the hunger that a lot of exercise produces is so intense, they fail to lose weight &mdash; and <a href="http://www.ncbi.nlm.nih.gov/pubmed/20717015">might even gain some</a>. This isn't to say that you shouldn't exercise. It's good for you! But if a long run makes you ravenous, exercising even more might not be the key to weight loss for you.</p> <h2>6. You Aren't Sleeping Enough</h2> <p>It seems counter-intuitive, but spending more time lying in bed can actually help keep you both leaner and healthier (not to mention less grouchy). Many studies have associated <a href="http://www.ncbi.nlm.nih.gov/pubmed/18239586">&quot;short sleep duration&quot; </a>with weight gain and obesity. Not only does lack of sleep leave you too tired to be active and more likely to make poor food choices, but it also has a physiological effect on your metabolism. So get to bed earlier and sleep in when you can. Hey, maybe this game isn't all about deprivation after all!</p> <h2>7. You're Eating Too Fast</h2> <p>Are you usually the first to clean your plate at the dinner table? Research published in the Journal of the Academy of Nutrition and Dietetics in 2011 found that the fastest eaters tended to gain the most weight. After all, if you're the first to finish your meal, you're more likely to add a few more spoonfuls to your plate. Plus, it takes some more time for the stomach to <a href="http://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605">register that it's full</a>. If you polish of your dinner in a few minutes, you may still feel hungry for more, even if your body doesn't need it.</p> <h2>8. You're Too Stressed Out</h2> <p>Stress sucks. Over the long term, it can affect just about <a href="http://www.webmd.com/balance/stress-management/features/what-stress-does-to-body">every part of your body</a>, including your body weight. That's because our bodies were designed for short-term, fight-or-flight stress. Like the kind where you see a predator coming after and you quickly produce hormones that help you run away. This is followed by the release of cortisol, a hormone that essentially tells you to eat to replenish your energy stores. The problem is that while sitting on the couch worrying about your bills essentially produces the same kind of stress and the same surge of hormones, it doesn't burn nearly as many calories as fighting off a saber-toothed tiger. That makes keeping long-term stress in a check a major component to losing and maintaining weight loss. (See also: <a href="http://www.wisebread.com/20-free-or-really-cheap-ways-to-relieve-stress?ref=seealso">20 Free (or Really Cheap) Ways to Reduce Stress</a>)</p> <h2>9. You're Dieting</h2> <p>Just about every bit of research out there shows that when it comes to long-term weight loss, extreme diets are bad news. As it turns out, starving yourself not only makes you hungry (and possibly homicidal), it also sets your body up for failure. That's because the faster you lose weight, the more likely you are to <a href="http://www.dailymail.co.uk/health/article-2642236/The-reason-crash-diets-Rapid-weight-loss-leads-muscle-loss-slow-steady-slimming.html">lose a lot of muscle</a>, and it's muscle that helps keep your metabolism high. So, once you quit your diet, your body will actually be less efficient, making you more likely to gain weight &mdash; and even gain more weight than you lost. Small changes and slow, steady weight loss are best.</p> <h2>10. You're Snacking</h2> <p>Ask your grandparents how they ate growing up, and chances are they'll tell you that they ate breakfast, lunch, and dinner. And, for the most part, that's about all. Snacks are a relatively new phenomenon. And it doesn't help that most typical snack foods are little more than processed junk. That's why it might just be better to skip snacks altogether; a recent Dutch study found that <a href="http://www.dailymail.co.uk/health/article-2622479/Want-lose-weight-not-hungry-DONT-snack-just-eat-three-big-meals-day.html">eating three larger, well-balanced meals a day</a> may help reduce the accumulation of abdominal fat.</p> <h2>11. You're Watching TV</h2> <p>Maybe there's a reason we tend to use terms like &quot;binge watching&quot; and &quot;couch potato&quot; to refer to habits around TV; while the latest season of &quot;Game of Thrones&quot; may be calorie-free, watching can still have a negative impact on your waistline. In fact, research shows that <a href="http://healthland.time.com/2011/06/15/too-much-tv-watching-linked-with-disease-and-early-death/">watching TV has more links to weight gain</a> than any other sedentary activity. That means swapping TV time for just about any other activity may have a positive effect when it comes to weight loss.</p> <h2>12. You're Not Taking Care of Your Intestines</h2> <p>Yes, your intestines. You probably don't give much thought to that squiggly mess of an organ, now do you? Recent research suggests, however, that keeping things just right in there can really affect our overall health &mdash; and determine our success at maintaining a healthy weight. A study released in January found that <a href="http://www.nydailynews.com/life-style/health/probiotics-women-weight-loss-study-article-1.1596936">regular consumption of probiotics</a> (bacteria that's good for your gut), can help accelerate weight loss in women. Foods like yogurt, sauerkraut, kimchi, and just about anything that's fermented contains healthy bacteria that helps keep your digestive system &mdash; and metabolism &mdash; going strong. You can also take a supplement.</p> <h2>13. You're a Woman</h2> <p>Sorry, ladies, but there is some evidence to suggest that <a href="http://www.cnn.com/2014/02/20/health/upwave-weight-gender/">weight loss is harder for women than it is for men</a>, at least initially. That's because men tend to have more lean muscle tissue, which helps them kick-start their weight loss more quickly. But there's another reason too: Women are designed to have more body fat, particularly on our lower bodies. And that isn't necessarily a bad thing. According to Dr. David Katz, founding director of the Yale-Griffin Prevention Research Center at the Yale University School of Medicine, the fat women find it hardest to lose is generally the least harmful to health.</p> <h2>14. You Need to See a Doctor</h2> <p>In some cases, weight gain doesn't just indicate a change in exercise or dietary habits, it can signal a health problem. Thyroid problems, hormone imbalances, food intolerances and certain medications can all <a href="http://www.cnn.com/2010/HEALTH/08/11/reasons.cant.lose.weight/">contribute to weight gain</a>. If you think a medical problem could be the reason you're gaining weight, see your doctor. Being treated for the problem might help you lose a few pounds &mdash; and feel a whole lot better.</p> <p><em>What's helped you shed those unwanted pounds? Please share in comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/tara-struyk">Tara Struyk</a> of <a href="http://www.wisebread.com/14-dumb-things-holding-you-back-from-losing-weight">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-9"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-easy-ways-to-burn-almost-1000-extra-calories-per-day">10 Easy Ways to Burn Almost 1000 Extra Calories Per Day</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">7 Killer Ways to Really, Actually Lose Weight</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/hungry-have-a-drink">Hungry? Have a drink.</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating">7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/healthy-people-have-these-10-things-in-their-homes-do-you">Healthy People Have These 10 Things in Their Homes — Do You?</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> General Tips Health and Beauty diets fitness Health weight weight loss Tue, 17 Jun 2014 11:00:04 +0000 Tara Struyk 1142930 at http://www.wisebread.com 7 Killer Ways to Really, Actually Lose Weight http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-killer-ways-to-really-actually-lose-weight" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/scale-460453395-small.jpg" alt="scale" title="scale" class="imagecache imagecache-250w" width="250" height="166" /></a> </div> </div> </div> <p>No matter when, where, or how you are trying to lose weight, it's hard. No matter your motivation, your medical status, or the stories you tell yourself about your weight history, losing weight and keeping it off is a difficult and long-term goal.</p> <p>Just because it's hard, though, doesn't mean that it's impossible.</p> <p>What it does mean is that you want to be smart about it. You don't want to waste your energy on making changes that aren't going to work, because then you will end up tired, discouraged, and unlikely to continue pursuing your goals.</p> <p>So what works and what doesn't? I'm currently working to lose weight from three pregnancies in three-and-a-half years, and I've done a lot of research into where to focus my energies. Here are a few changes you can make to both your thinking, and your lifestyle that should help you see visible changes in the way you look and feel. I know they have helped me!</p> <h2>1. Understand the Keys to Long-Term Change</h2> <p>Most people think of weight-loss as short-term changes that help you lose pounds, at which time you can simply return to life as it is. However, one key to losing weight and keeping it off is thinking in terms of <a href="http://www.livescience.com/39032-lifestyle-changes-trump-diet-losing-weight.html">long-term lifestyle change</a>.</p> <p>Making long-term changes tends to scare us, because most of us are comfortable with our lives the way they are. I knew that I had finally hit the point where I was ready to change when my mom was diagnosed with high blood pressure. That runs in our family, and I don't want it to be my struggle when I'm older.</p> <p>These are some ideas that helped me focus on which changes to make first.</p> <ul> <li> <p>I wanted my changes to be sustainable. While I could lose weight fairly quickly by eliminating all sugar, for instance, I knew that I wouldn't be able to do that forever. So I chose smaller steps, like eliminating certain sugary items from my home, because I knew I could keep them up.</p> </li> <li> <p>I chose changes that targeted my ultimate goal. I read a lot about which foods help lower blood pressure levels, and I focused on incorporating those into my diet (such as the <a href="http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456">DASH Diet</a>). Because I knew that they focused on my motivation behind wanting to lose weight, I had the motivation to make the changes.</p> </li> <li> <p>I studied how to change habits. I knew that I ate the way I did because I'd gotten used to eating that way, so I was not just swapping foods, but changing habits. Understanding some of the psychology behind what it takes to change helped me focus my energies. (See also: <a href="http://www.wisebread.com/habits-arent-boring-theyre-the-secret-to-happiness-heres-why?ref=seealso">Habits Aren't Boring &mdash; They're the Secret to Happiness</a>)</p> </li> </ul> <p>Weight loss simply doesn't happen (or isn't sustained) unless you change your life and keep it changed. If you really want to lose weight, the game starts in your head and involves getting to the point where you are willing to change &mdash; for good.</p> <h2>2. Accept That Real Change Takes Time</h2> <p>Because change is so hard, most of us want a quick fix when it comes to weight loss. We know that we can maintain a new diet or let ourselves be hungry for a fixed and relatively short period of time, and so we hope that that will be enough to get the weight off.</p> <p>But the truth is that change &mdash; real, long-term, lifestyle change &mdash; takes time. And real weight loss, especially, takes time. Think about it: Unless there was a significant medical situation that caused your weight gain, you probably gained fairly slowly.</p> <p>When I started my weight-loss journey, I was gung-ho for about three weeks. When I hadn't seen as much change as I wanted at that point, I felt like giving up. As I thought and researched, though, I learned what to expect from my body.</p> <p>Here's what I'm doing to stay motivated:</p> <ul> <li> <p>Weigh myself everyday, so I could see how my weight fluctuated and know what was &quot;normal&quot; for my body.</p> </li> <li> <p>Record my daily weight, both to see how things progressed and because having the visual helped me process the information.</p> </li> <li> <p>Research the proper &quot;target weight&quot; for my body. While research couldn't tell me everything, it helped me to know that my goals were reasonable and achievable for where my body is right now.</p> </li> <li> <p>Keep in mind my ultimate goal. Since I want to be healthy for the rest of my life, I'm okay if it takes me a bit longer to get there. The benefits are so huge that I stay motivated even when things don't go as fast as my Type A brain would like them to.</p> </li> </ul> <p>If you really want to lose weight, gear up for a long haul. You will need time to implement the changes you want to make, time to see what works for you, and then time to let them do their magic.</p> <h2>3. Drink Coffee</h2> <p>I'm the first to admit that coffee is controversial when it comes to weight loss. However, I'd also be the first to tell you that it has been a huge help to me in my own journey.</p> <p>I have found that coffee reduces my appetite, even when I don't drink it with the pastries and breads you find in coffee shops. No one knows quite why this can happen, but it does seem to work <a href="http://www.medicalnewstoday.com/articles/262481.php">for a lot of people</a>.</p> <p>In addition, I find that the strong taste of coffee satisfies something in me. Even though I don't love it like some people do, drinking coffee gives me something to do with my hands and something to taste, so that I don't have to eat to satisfy those desires. (See also: <a href="http://www.wisebread.com/10-surprising-benefits-of-caffeine?ref=seealso">10 Surprising Benefits Of: Caffeine</a>)</p> <h2>4. Eat Fewer Carbs</h2> <p>Because of the way carbohydrates interact with your body's system of storing and releasing glucose, eating carbs often means that your <a href="http://online.wsj.com/news/articles/SB10001424052702303678404579533760760481486">body tries to hold onto fat</a>, rather than breaking it down to release the glucose.</p> <p>Reducing your carbohydrate intake doesn't mean quitting entirely, though. Fruits and vegetables have carbs, and those are generally in small amounts and formulated in a way where they are better for their body. Some people do choose to eliminate them entirely, though, and they find <a href="http://www.thekitchn.com/try-this-spaghetti-squash-inst-106610">surprisingly yummy</a> alternate ways to convey <a href="http://damndelicious.net/2014/04/26/skinny-cauliflower-mac-cheese/">goodness</a> into their mouths.</p> <p>If you're hesitant about taking this step, start by reducing or eliminating white carbs and sugar. Substitute brown rice for white, whole grains for processed ones, and sweet potatoes for white potatoes. You can even find <a href="http://www.tasteofhome.com/recipes/best-date-bars">recipes where most of the sugar comes from dates</a>, rather than any type of processed sugar. When you have that down, you can decide whether to pursue further carb reduction/elimination.</p> <p>If this still seems intimidating, find some recipes that are low-carb. Search for recipes that are Paleo/Primal and Atkins compatible. Some South Beach Diet recipes will work, too.</p> <h2>5. Workout With a Friend</h2> <p>When you <a href="http://lifehacker.com/you-may-have-greater-success-losing-weight-with-a-frien-1572646371">exercise with a friend</a>, you not only have motivation to get out the door, but you have a whole community of friends who can help you celebrate when you reach your goals. These may be people you know, but they can also be people who you meet online, through an app or a message board.</p> <p>I know from experience that finding a workout buddy can be harder than you might expect. These days, everyone seems to have their own exercise plan and needs, not to mention schedules. I have finally found a friend to exercise with, at least some of the time, and this is what works for us.</p> <ul> <li>We have coffee after our workouts, so we get to connect, too, but don't have to do it while we're exercising.<br /> &nbsp;</li> <li>We chose a type of exercise that was new for both of us, so that neither would be the &quot;expert.&quot;<br /> &nbsp;</li> <li>We only exercise together a couple of times a week, which accommodates both of our schedules.</li> </ul> <p>Working out with a friend can also make exercising feel less like exercising. It's almost like you have someone sharing the pain, so the burden is lowered. Then again, that may just happen for me.</p> <h2>6. Exercise With High Intensity Intervals</h2> <p>High intensity intervals are a huge fitness trend right now, but they're popular because they work. These kinds of workouts involve doing a lot of work in as short a time as possible. Then you often get a short rest, and go back to work again. Most of the workouts only take 15-30 minutes, but you work HARD while you're working out.</p> <p>There are <a href="http://jp.physoc.org/content/590/5/1077.full">a lot of studies</a> on the benefits of high intensity intervals, and why they work better than traditional steady-state cardio when it comes to weight loss and other fitness improvements. The short version is that they make your body work harder, and in different ways, and the result changes your metabolism, at least for a few hours.</p> <p>When you start high intensity intervals, you'll want to start slowly. Work hard, but don't push yourself to the point where you are injuring yourself. Stop if you feel pain. Take a few breaths, and see if it goes away. If it does, you can keep going. If not, take a break.</p> <h2>7. Don't Fear Lifting Heavy</h2> <p>The most effective way to lose weight combines changing your diet, incorporating high intensity interval training, and then <a href="http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/">adding weightlifting</a>. This can seem counterintuitive at first, but weightlifting adds muscle (and improves the quality of that muscle). Muscles require more energy than other types of tissue, even when you're not exercising, so having more muscle means that your body uses more energy, which eventually leads to weight loss.</p> <p>This is one of my favorite parts of my new routine. Right now, I try to do 3-4 workouts per week from the <a href="http://www.hiitmamas.blogspot.com/">HIIT Mamas</a> program.</p> <p>If you're not up for that much intensity, try one of these <a href="http://www.wisebread.com/the-top-5-strength-training-apps">strength training app</a>. I have done the <a href="http://stronglifts.com/">Stronglifts</a> program, and loved it, though I know people who vastly prefer <a href="http://www.amazon.com/gp/product/0982522738/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0982522738&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=FE5MGODZFVJRZYU3">Starting Strength</a>. Whatever you use, find your gym time and commit to it, and you will see change.</p> <p>Some people, especially women, fear that lifting will make them look bulky. While this can happen, it's usually an extreme case. If you start training as a bodybuilder, you will become bulky. However, this usually involves <em>trying</em> to become bulky. The regular lifting of things &mdash; even heavy things &mdash; <a href="http://www.nerdfitness.com/blog/2013/09/11/7-strength-training-myths-every-woman-should-know/">will not make you bulky</a>. Instead, it will make you fit, which is the overall goal, right?</p> <p>I've lost about 10 pounds of the 30 that are my overall goal. I feel better than I have in months, and these changes are a huge part of the reason why.</p> <p><em>Are you trying to lose weight? What works for you? I'd love to know!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/sarah-winfrey">Sarah Winfrey</a> of <a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-10"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you">Thinking of Going on a Diet? Here&#039;s How to Figure Out Which One Is Right for You</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes">10 Things You Can Do to Reduce Your Risk of Diabetes</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-easy-ways-to-burn-almost-1000-extra-calories-per-day">10 Easy Ways to Burn Almost 1000 Extra Calories Per Day</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/11-health-foods-not-worth-the-money">11 Health Foods Not Worth the Money</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-simple-ways-to-lower-your-cholesterol">10 Simple Ways to Lower Your Cholesterol</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty diet fitness Health weight loss Thu, 05 Jun 2014 17:00:46 +0000 Sarah Winfrey 1141829 at http://www.wisebread.com 9 Foods That Will Keep You Satisfied for Longer http://www.wisebread.com/9-foods-that-will-keep-you-satisfied-for-longer <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/9-foods-that-will-keep-you-satisfied-for-longer" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/breakfast-122464542.jpg" alt="woman eating" title="woman eating" class="imagecache imagecache-250w" width="250" height="141" /></a> </div> </div> </div> <p>One of the toughest things about working to maintain or lose weight is the constant feeling of hunger. You try to eat less throughout the day, but find yourself <em>starving</em> by the time your next meal comes around. So then you end up snacking, or eating too much when you shouldn't. (See also: <a href="http://www.wisebread.com/11-painless-ways-to-trick-yourself-into-eating-less?ref=seealso">How to Trick Yourself Into Eating Less</a>)</p> <p>The key to avoiding this problem is to eat foods that help you feel fuller for a longer period of time.</p> <p>Nutritionists and dieticians refer to something called &quot;satiety.&quot; In essence, it's how full a food makes you feel, and how long it takes to digest. Foods with higher satiety factors will prevent you from feeling hungry too soon and will help you cut down on snacking, or overeating at your next meal.</p> <p>The &quot;<a href="http://www.mendosa.com/satiety.htm">Satiety Index</a>&quot; was created by researcher and nutrition author Susanna Holt, who rated food satiety on a scale with white bread receiving a baseline score of 100.</p> <p>In general, foods that are high in protein tend to have a higher satiety. A little bit of fat also helps. Some of this is common sense. We all probably know from experience that an apple will last longer in your stomach than a donut will. (Guess which one will last longer around your waist.) But there are some foods with staying power that you may not have considered. Here's a good list of foods that will keep you feeling full. (See also: <a href="http://www.wisebread.com/beyond-beef-tasty-frugal-protein?ref=seealso">Tasty, Frugal Protein</a>)</p> <h2>Potatoes</h2> <h3>Satiety: 323%</h3> <p>I love the versatility of the potato. Have some home fries or hash browns for breakfast and you'll last until noon, no problem. A baked potato for lunch will sustain you until dinner. According to Holt's study published in the European Journal of Clinical Nutrition, a 240-calorie portion of a boiled potato is more than three times more satisfying than a similar portion of white bread, making it one of the highest-rated foods on the satiety index.</p> <h2>Fish</h2> <h3>Satiety: 225%</h3> <p>The health effects of fish are well known. Lots of vitamins and Omega-3s, while being low in saturated fat. But did you know <a href="http://www.ncbi.nlm.nih.gov/pubmed/16482079">fish will also help you feel fuller</a>, longer? In one study performed by researchers in Sweden, people who ate fish for lunch ate 11% less at dinnertime than other test subjects who ate beef. (See also: <a href="http://www.wisebread.com/how-to-buy-and-prepare-fresh-fish?ref=seealso">How to Buy and Prepare Fresh Fish</a>)</p> <h2>Oatmeal</h2> <h3>Satiety: 209%</h3> <p>A big canister of quick oats can be your best friend in the morning. I eat oatmeal every day, and it usually sticks with me all the way to lunch. Add some raisins or even nuts for some extra staying power. Oatmeal has a satiety score of more than 200, meaning it's twice as satisfying as bread.</p> <h2>Beef</h2> <h3>Satiety: 176%</h3> <p>Doctors say you should limit your intake of red meat, but the occasional small steak or burger won't kill you. Beef takes some work for the stomach to digest, so you'll feel nice and full for a while after a meal.</p> <h2>Eggs, Particularly If They Are Boiled</h2> <h3>Satiety: 150%</h3> <p>Packed with protein, eggs can be a great start to your day. You can leave out the yolk and still have about 4 grams of protein in one large egg. I find that if you hard-boil or soft-boil the egg, it will take longer to digest and you won't feel hungry for a while. (See also: <a href="http://www.wisebread.com/6-ways-to-make-perfectly-cooked-eggs?ref=seealso">Perfectly Cooked Eggs</a>)</p> <h2>Beans</h2> <h3>Satiety: About 150%, depending on the bean</h3> <p>Legumes like black beans, lima beans, and kidney beans are filled with protein and fiber, so they'll take a while to digest. A great three-bean salad can be a very satisfying lunch. Beans are inexpensive and filled with other nutrients, too. What more can you ask for?</p> <h2>&quot;Brown&quot; Food</h2> <h3>Satiety: 132% (brown rice), 154% (whole grain bread), 188% (brown pasta)</h3> <p>If you want to eat bread, go for whole wheat or whole grain bread. Brown rice will assuage your appetite better than white rice. And brown pasta will last longer than white pasta.</p> <h2>Cheese</h2> <h3>Satiety: 146%</h3> <p>It's high in fat, so you don't want to eat too much. But higher fat, combined with its high protein, means it will take longer to work its way through your digestive system. (See also: <a href="http://www.wisebread.com/milking-it-5-easy-homemade-cheeses?ref=seealso">5 Easy Homemade Cheeses</a>)</p> <h2>Fruit, Especially Apples and Oranges</h2> <h3>Satiety: 115-200%, depending on the fruit</h3> <p>Fruit is usually packed with protein and fiber that takes a while to digest. But not all fruits digest at the same rate. According to the satiety index, apples and oranges are your best bet. Bananas are hugely healthy, but won't stick with you as long.</p> <p><em>What foods fill you up? Please share in comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/tim-lemke">Tim Lemke</a> of <a href="http://www.wisebread.com/9-foods-that-will-keep-you-satisfied-for-longer">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-11"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/eat-less-sugar-with-these-10-simple-tricks">Eat Less Sugar With These 10 Simple Tricks</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-tricks-to-get-you-drinking-more-water">10 Tricks to Get You Drinking More Water</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/8-supposedly-unhealthy-foods-that-are-actually-good-for-you">8 Supposedly Unhealthy Foods That Are Actually Good for You</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-more-beautiful">7 Foods Scientifically Proven to Make You (More) Beautiful</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/hungry-have-a-drink">Hungry? Have a drink.</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Health and Beauty eating filling food healthy food weight loss Thu, 20 Mar 2014 10:30:34 +0000 Tim Lemke 1130859 at http://www.wisebread.com 5 Foods That Help You Fight Fat http://www.wisebread.com/5-foods-that-help-you-fight-fat <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/5-foods-that-help-you-fight-fat" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/food-149104782.jpg" alt="almonds" title="almonds" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>Want to know a simple, straightforward way to shed those unwanted pounds? Is your exercise program not getting you the results you want? Try focusing on the food you're eating. After all, what you <em>put into</em> your body is just as important as what you <em>do with</em> your body. (See also: <a href="http://www.wisebread.com/12-foods-you-must-add-to-your-diet-this-year?ref=seealso">12 Foods You Must Add to Your Diet</a>)</p> <p>So here are five foods you should add to your diet in order to fight the fat.</p> <h2>1. Quinoa</h2> <p>Quinoa is a grain that's actually more like a vegetable. It's high in vitamin B12, which is crucial for weight loss. In fact, if you don't get enough B vitamins, weight loss can slow down. That's because your body won't be able to combine nutrients as efficiently.</p> <p>Quinoa's also high in fiber and is a complete protein. And because it's a complete protein, it can be substituted for meat in your diet. (Many meats are high in saturated fat, and saturated fat is a &quot;bad&quot; fat.)</p> <p>Together, the protein and fiber in quinoa can make you feel fuller, which will make you less likely to splurge on fatty junk food. (See also: <a href="http://www.wisebread.com/9-cheap-and-healthy-filler-foods?ref=seealso">Cheap and Healthy Filler Foods</a>)</p> <p>Finally, quinoa is also low on the glycemic index, which means it won't cause a rapid rise in your blood sugar level. This prevents the overflow of insulin, which tells your body to store extra sugar in your bloodstream as body fat. In other words, stable blood sugar and insulin levels lead to fewer hunger cravings and fewer calories being stored as fat.</p> <h2>2. Soybeans</h2> <p>Soybeans, also known as the &quot;greater bean,&quot; are native to East Asia. They carry several of the same fat-fighting benefits as quinoa.</p> <p>For instance, soybeans are also a complete protein, and recent studies have shown that soy protein helps you <a href="http://www.whfoods.com/genpage.php?tname=foodspice&amp;dbid=79">feel less hungry</a>&nbsp;and&nbsp;fuller longer.</p> <p>In other words, eating soy may help you lose weight by causing your stomach to send &quot;I'm full&quot; messages to your brain. This helps you fight the urge to snack late at night &mdash; a major cause of weight gain.</p> <p>Soy, like quinoa, is low on the glycemic index.</p> <h2>3. Almonds</h2> <p>You probably know that almonds are high in fat. So how can they actually help you <em>fight</em> fat? (See also: <a href="http://www.wisebread.com/10-fat-filled-foods-you-should-stop-avoiding?ref=seealso">Fat-Filled Foods you Should Stop Avoiding</a>)</p> <p>The answer is not clear, although researchers suggest that a combination of &quot;good&quot; monounsaturated fats, fiber, and protein work together to leave people <a href="http://consumerist.com/2013/10/25/why-does-everyone-tell-you-to-eat-almonds-if-youre-trying-to-lose-weight/">feeling fuller, longer</a>. Almonds are high in monounsaturated fats, which are a &quot;good&quot; fat. An often cited study of 65 obese and overweight people found that a low-fat diet enriched with almonds can help weight loss. The results suggest that an almond-enriched, low-calorie diet can help overweight individuals shed pounds better than a low-calorie diet high in complex carbohydrates.</p> <p>In fact, after six months, those on the almond-enriched diet had greater reductions in not only their weight, but also in their waistlines and their body fat as well.</p> <h2>4. Sweet Potatoes</h2> <p>Sweet potatoes are high in fiber, high in water content, and low in calories &mdash; a triple whammy that'll help you fight fat.</p> <p>Fiber is bulky, taking up a lot of room in your stomach. This keeps you feeling full for a longer period of time, which prevents overeating. And of course, by not overeating, you lower the chances of weight gain and increase your ability to fight fat.</p> <p>The high amount of water that is found in sweet potatoes also helps you lose weight. That's because other than bones and fat, your body is mostly made up of water. And your body responds positively when you eat foods that contain lots of water.</p> <p>How?</p> <p>Like fiber, water takes up a lot of room in your stomach. So eating foods that contain a lot of water will make you feel full, which prevents overeating. This helps both in fighting the fat now, and keeping the fat from coming back.</p> <h2>5. Garbanzo Beans (AKA Chickpeas)</h2> <p>Known as the main ingredient in hummus, these beans have long been valued for their fiber. New research has taken things a step further by suggesting that the <a href="http://www.whfoods.com/genpage.php?tname=foodspice&amp;dbid=58">fiber benefits in garbanzo beans</a> may exceed the fiber benefits in other foods. In a recent study, two groups of people received about 28 grams of fiber per day. One group received fiber mainly from garbanzo beans. The other group got their fiber from several different sources. (See also: <a href="http://www.wisebread.com/10-tasty-and-frugal-chickpea-recipes?ref=seealso">10 Frugal Chickpea Recipes</a>)</p> <p>What was the result? The garbanzo bean group had better blood fat regulation, among other benefits.</p> <p>Also, recent studies have shown a positive relationship between garbanzo beans and weight management. Study participants consumed fewer calories when supplementing their diet with garbanzo beans. They were also found to report greater food satiety, experiencing reduced appetites and increased food satisfaction.</p> <p>The good news with all of these foods is that they are inexpensive, are easy to prepare, and can be readily found at your local grocery store. So now you have no excuses for not including them in your fight against fat.</p> <p><em>Are any of these fat fighters in your diet? Will you be adding some?</em></p> <p>&nbsp;</p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/darren-wu">Darren Wu</a> of <a href="http://www.wisebread.com/5-foods-that-help-you-fight-fat">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-12"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-tricks-to-get-you-drinking-more-water">10 Tricks to Get You Drinking More Water</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/8-supposedly-unhealthy-foods-that-are-actually-good-for-you">8 Supposedly Unhealthy Foods That Are Actually Good for You</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-more-beautiful">7 Foods Scientifically Proven to Make You (More) Beautiful</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Health and Beauty fat nutrition weight loss Thu, 13 Feb 2014 11:24:23 +0000 Darren Wu 1125122 at http://www.wisebread.com 6 "Good" Eating Habits That Are Keeping Us Fat http://www.wisebread.com/6-good-eating-habits-that-are-keeping-us-fat <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/6-good-eating-habits-that-are-keeping-us-fat" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/eating-4948839-small.jpg" alt="woman eating" title="woman eating" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>We all know how to eat, right? Open mouth, insert food. Chew, swallow, and you&#39;re done. Piece of cake.</p> <p>For most of us, though, eating also involves some spoken or unspoken rules, many of which we learned as children. These rules influence what we eat, how much we eat, how often we eat, and when we allow ourselves to stop eating. They form many of our habits around eating, some of which we may not have ever thought about before.</p> <p>Some of these habits are good for us and allow us to feed our bodies well and enjoy eating with others. Others, though, could actually be hurting us, damaging our bodies and causing us to gain weight. Are you wondering where your habits fit in? Check out this list of &quot;good&quot; habits that may actually be harmful. (See also: <a href="http://www.wisebread.com/20-healthy-habits-that-can-hurt-you?ref=seealso">Healthy Habits That Can Hurt You</a>)</p> <h2>1. Eat Faster</h2> <p>As a mother to small children, I know exactly how frustrating it is to sit at the table for an hour with a child who eats roughly one bite every five minutes. And I understand exactly why our parents told us to hurry up, to stop playing with our food, and just eat already.</p> <p>However, thinking that we need to eat faster, <a href="http://www.psychologytoday.com/blog/fighting-fear/201311/formerly-good-eating-habits-now-bad">to not dawdle</a>, and to not play (or take time to enjoy) our food means that we end up eating more. It takes our bodies <a href="http://zenhabits.net/5-powerful-reasons-to-eat-slower/">up to 20 minutes to register that we are full</a>. If we are cramming food into our mouths that whole time, we will eat more than that we need, and we will miss enjoying ourselves and our company.</p> <h2>2. Clean Your Plate</h2> <p>Another habit, one often related to eating faster, is the instruction to clean our plates. Again, this is something that many of us learned as children. Our parents wanted us to eat well and not waste food, so they instructed us to clean our plates. (See also: <a href="http://www.wisebread.com/10-ways-to-cut-waste-when-feeding-kids?ref=seealso">How to Cut Waste When Feeding Kids</a>)</p> <p>While this is good when it comes to not wasting food, it&#39;s <a href="http://www.dailymail.co.uk/health/article-2313581/Parents-tell-children-finish-plates-fuelling-obesity.html">bad for our waistlines</a>. It&#39;s not uncommon for us to only realize after we have filled a plate that we are not actually hungry enough to empty it, and if we make ourselves eat that food, we will eventually gain weight.</p> <h2>3. Taste Everything</h2> <p>Having a picky eater is a terrible thing, and parents try to combat that by making their kids try everything that&#39;s offered. Sometimes, we even learn that we need to take a certain number of bites of every single food on the table.</p> <p>While this may be successful in expanding our culinary horizons, it can be dangerous. When we apply the &quot;try everything&quot; philosophy at, say, a buffet or a cocktail party, we&#39;ll end up <a href="http://www.psychologytoday.com/blog/fighting-fear/201311/formerly-good-eating-habits-now-bad">consuming way more calories than we need</a>. And if we do this too often, we will definitely gain weight.</p> <h2>4. Don&#39;t Snack</h2> <p>When you want kids to eat well at meal time, you have to limit their food consumption at other times. However, when we make this a hard-and-fast rule for our entire lives, we may actually end up eating more than we need.</p> <p>Think about it. If you know you&#39;re going somewhere where most of the foods will be high calorie, you can <a href="http://betterforyou.com/blogs/can-snacking-dinner-help-you-lose-weight">stave off some of your hunger</a> if you eat a healthy snack ahead of time. Or, if you end up starving at mealtimes, you may eat a lot more calories than you need, simply because of how hungry you are.</p> <p>Think about this along with the fact that some medical professionals think <a href="http://www.medicinenet.com/script/main/art.asp?articlekey=56254">small meals may be best for weight loss</a>, and smart snacking could help you achieve and maintain a healthy weight. (See also: <a href="http://www.wisebread.com/6-healthy-snacks-that-wont-break-the-bank?ref=seealso">6 Cheap and Healthy Snacks</a>)</p> <h2>5. If You Want to Lose Weight, Go on a Diet</h2> <p>In western culture, when you want to lose weight, you go on a diet. There are a myriad of options, from those backed up by quality science to those touted by Hollywood celebrities.</p> <p>However, a diet is not a good way to lose weight and keep it off. Studies show that <a href="http://lifehacker.com/five-tricks-i-used-to-beat-my-unhealthy-eating-habits-1252241279">the majority of people who lose weight on a diet cannot maintain it</a>. In fact, they tend to regain more weight, over time, than the weight they lose while dieting. Apparently, <a href="http://www.dailymail.co.uk/health/article-2134162/Research-shows-trying-lose-weight-alters-brain-hormones-youre-doomed-pile-again.html">dieting messes with your brain hormones</a> in such a way that it actually makes it harder to keep the weight off. Clearly, this is another &quot;truth&quot; that isn&#39;t true. (See also: <a href="http://www.wisebread.com/how-to-use-portion-control-to-lose-weight">How to Lose Weight With Portion Control</a>)</p> <h2>6. Eat Low-Cal/Fat-Free, Et cetera</h2> <p>As part of our &quot;diet to lose weight&quot; mentality, most of us think that eating low calorie, fat free, and otherwise &quot;healthy&quot; food is the best for our bodies and our waistlines. However, <a href="http://www.huffingtonpost.com/2013/09/30/unhealthy-healthy-foods_n_3991135.html">many of these foods are actually worse for us than their high-calorie, full-of-fat counterparts</a>. These foods can do things to our bodies that are worse than gaining weight.</p> <p>In case that isn&#39;t bad enough, these foods may make us gain weight, too. When we eat low-fat, for instance, <a href="http://conscious-cook.com/how-fat-free-foods-make-you-gain-weight/">we aren&#39;t as satisfied</a> as we are when we eat the full-fat varieties of these foods. Thus, we can end up eating more, in order to achieve this satisfaction, than we would if we just ate the full-fat foods from the start.</p> <p>If all of this sounds discouraging to you, take heart! Eating healthier and losing weight is totally possible. Sciences shows that making simple changes, like <a href="http://www.hsph.harvard.edu/nutritionsource/healthy-weight-full-story/">exercising more, eating fewer calories, and cutting out sugars all lead to lower weight and improved health</a>. Remember to <a href="http://zenhabits.net/small-scale/">start small</a> and allow each change the time to become a habit. Over time, you&#39;ll replace what you thought were good habits with ones that will actually improve your well-being.</p> <p><em>Do you have any of these habits, or have you already overcome them? Tell us your story below!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/sarah-winfrey">Sarah Winfrey</a> of <a href="http://www.wisebread.com/6-good-eating-habits-that-are-keeping-us-fat">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-13"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">7 Killer Ways to Really, Actually Lose Weight</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-easy-ways-to-burn-almost-1000-extra-calories-per-day">10 Easy Ways to Burn Almost 1000 Extra Calories Per Day</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/sex-drugs-rock-n-roll-and-other-surprisingly-healthy-activities">Sex, Drugs, Rock &#039;n Roll — And Other Surprisingly Healthy Activities</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/14-dumb-things-holding-you-back-from-losing-weight">14 Dumb Things Holding You Back From Losing Weight</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you">Thinking of Going on a Diet? Here&#039;s How to Figure Out Which One Is Right for You</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty dieting fitness habits Health weight loss Thu, 28 Nov 2013 10:30:47 +0000 Sarah Winfrey 1098787 at http://www.wisebread.com 10 Things You Can Do to Reduce Your Risk of Diabetes http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-things-you-can-do-to-reduce-your-risk-of-diabetes" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/exercise-4773257-small.jpg" alt="women exercising" title="women exercising" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>It's one of the diseases everyone seems to be talking about lately. Diabetes. It's been called a disease of civilization, an overweight person's inevitability, and more. However, it can be difficult to know exactly what this monster is and what you (or anyone!) can do to reduce the risk of getting it. (See also: <a href="http://www.wisebread.com/8-cheap-ways-to-lower-your-blood-sugar">Cheap Ways to Lower Your Blood Sugar</a>)</p> <p>There are two types of diabetes. The first (called, not-so creatively, Type I) is caused by a <a href="http://www.diabetes.org/diabetes-basics/genetics-of-diabetes.html">combination of genes and other factors</a>, and there's not much you can do except manage it. While the second (Type II) is also influenced by genetics, it is often brought on by lifestyle factors.</p> <p>In Type II diabetes, the body becomes <a href="http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/#resistance">resistant to insulin</a>. You may make enough of it, but your body can't use it effectively, and so it cannot metabolize the sugars you consume. This leads to all sorts of other problems, and they can lead to an early death if you don't manage it.</p> <p>If you've been told you're at risk for Type II diabetes, other people in your family have the disease, or you just want to do your best to make sure you don't end up with it, there's a lot you can do to develop a plan to combat it.</p> <h2>1. Be Open to Lifelong Change</h2> <p>Before you do anything else, have a long, honest talk with yourself. Avoiding diabetes usually means making changes and sticking to them for the rest of your life. Are you ready to do that? Are you willing? If you can answer &quot;Yes!&quot; to both of those questions, and only then, proceed to think about a plan.</p> <h2>2. Make a Plan</h2> <p>While defeating a disease sounds like a lot of work, the truth is that the things you need to do to give yourself the best chance against diabetes are pretty simple (and outlined below). However, changing your life is always hard. Therefore, come up with a step-by-step plan to give yourself the best chance at success.</p> <h2>3. Find a Partner</h2> <p>If you can, find someone, or a group of people, who also want to change their lives and who are willing to include you in their plans. Making lifestyle changes with others gives you your own private cheering section, which will provide motivation for the times when you really want to quit. (See also: <a href="http://www.wisebread.com/5-ways-to-make-yourself-accountable">5 Ways to Hold Yourself Accountable</a>)</p> <h2>4. Eat Fewer White Carbs and Sugars</h2> <p>Since diabetes has to do with the amount of sugars in your bloodstream, reducing the amount of sugar that you take in will help your body. You will avoid the blood sugar spikes that require it to produce more insulin that normal. White carbs (think white bread, white potatoes, most pasta, and any other easily-digestible carbs) become sugars when they're digested, so begin avoiding them, along with sugar itself.</p> <h2>5. Eat More Fruit and Vegetables</h2> <p>On the flip side, fill up your plate with more fruits and vegetables. These not only provide your body with the nutrients it needs for health, but they also don't create the same blood sugar spikes that white carbs and sugars do, so your body won't have to work overtime to get them all digested. While fruit does contain some sugar, it's not nearly in the amounts that are in processed foods, so you don't need to worry about eating almost as much as you want.</p> <h2>6. Get Out and Move</h2> <p>Exercise helps your body fight insulin resistance and diabetes. In fact, there's evidence that a simple <a href="http://www.foxnews.com/health/2013/06/12/walking-after-meals-may-reduce-diabetes-risk/">15-minute walk after eating can reduce your diabetes risk</a> significantly. Not only does exercise help you lose weight and help your body function better, but it also helps you feel better about yourself and your life. Feast on endorphins, and you won't crave the sugary snacks! (See also: <a href="http://www.wisebread.com/fitness-for-people-who-hate-exercise">Fitness For People Who Hate Exercise</a>)</p> <h2>7. Lose Weight</h2> <p>If you're changing your diet and moving more, losing weight is almost inevitable. It gets its own point, though, because it is essential to lowering your diabetes risk. While not everyone with Type II diabetes is overweight, losing weight helps nearly everyone who has it. The ideal weight for avoiding diabetes depends somewhat on your ethnicity and gender. For instance, studies show that <a href="http://www.nhs.uk/Livewell/Diabetes/Pages/Avoiddiabetes.aspx">Asian adults have a higher risk at a lower weight</a> than white or African American populations.</p> <h2>8. Get Enough Sleep</h2> <p><a href="http://news.menshealth.com/reduce-your-diabetes-risk-tonight/2013/06/19/">Extended and uninterrupted rest</a> has been shown to raise the body's sensitivity to insulin, thus reducing Type II diabetes risk. No one knows quite why this works, but you don't need to know why to implement the strategy. Do what it takes: go to bed earlier, sleep in your own room, or shut off the alarm clock when you can.</p> <h2>9. Set Realistic Goals</h2> <p>Eat better. Exercise more. Get enough sleep. These things seem easy enough, but they encompass some of the most basic and habitual things that we do in our daily lives. To change effectively in these areas, set realistic goals. Maybe you want to start by having fruit instead of bread with your lunch. When that works, have a piece with dinner, too. Begin taking your family on short walks after dinner. Intentionally sleep in on the weekends. Slowly, these small changes will add up and reduce your risk of illness. (See also: <a href="http://www.wisebread.com/staying-fit-and-beautiful-in-mind-body-and-wallet">Stay Fit and Beautiful in Mind, Body, and Wallet</a>)</p> <h2>10. Evaluate Your Success</h2> <p>Whether you find these changes hard or easy to make, it's important that you evaluate yourself now and then. Maybe you will want to look at things weekly, monthly, or quarterly. Be sure to record your goals and your success or failure on a daily basis. You may find that some changes come much easier than others. Use what you learn to reformulate your goals so they're achievable for you!</p> <p>If you're looking for more ideas for reducing your risk of diabetes or information on the disease, the <a href="http://www.diabetes.org">American Diabetes Association</a> is a great place to start. They also have information on finding support groups in your area, if you're not sure who can help you achieve your goals.</p> <p><em>What are you doing to avoid (or manage) Type II diabetes?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/sarah-winfrey">Sarah Winfrey</a> of <a href="http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-14"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">7 Killer Ways to Really, Actually Lose Weight</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-ways-to-turn-your-walk-into-a-real-workout">5 Ways to Turn Your Walk Into a Real Workout</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-ways-losing-weight-will-make-you-richer">7 Ways Losing Weight Will Make You Richer</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-ways-to-eat-more-slowly-and-lose-more-weight">7 Ways to Eat More Slowly — and Lose More Weight</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating">7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty Lifestyle diabetes diet fitness weight loss Fri, 30 Aug 2013 10:24:28 +0000 Sarah Winfrey 981620 at http://www.wisebread.com Best Money Tips: Cheap Weight Loss Foods http://www.wisebread.com/best-money-tips-cheap-weight-loss-foods <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/best-money-tips-cheap-weight-loss-foods" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="/files/fruganomics/imagecache/250w/blog-images/1374531547_fa261d20cd_z-1.jpg" alt="Cheap Weight Loss Foods" title="Cheap Weight Loss Foods" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Welcome to Wise Bread's <a href="http://www.wisebread.com/topic/best-money-tips">Best Money Tips</a> Roundup! Today we found some awesome articles on cheap weight loss foods, ways to pay for college now, and how to have more money.</p> <h2>Top 5 Articles</h2> <p><a href="http://financialhighway.com/cheap-weight-loss-foods/">Cheap Weight Loss Foods</a> &mdash; Are you trying to lose weight without breaking the bank? Consider purchasing lemons and lentils! [Financial Highway]</p> <p><a href="http://www.stepawayfromthemall.com/2012/02/10-ways-to-pay-for-college-right-now.html">10 ways to pay for college right now!</a> &mdash; To pay for college right now, don't forget to look for local scholarships. [Step Away from the Mall]<a href="http://genxfinance.com/five-places-to-find-discount-prescription-eyeglasses/"><br /> </a></p> <p><a href="http://www.getrichslowly.org/blog/2012/02/13/how-to-have-more-money/">How to Have More Money</a> &mdash; Want to have more money? Remember not to take on new, unsecured debt. [Get Rich Slowly]</p> <p><a href="http://genxfinance.com/five-places-to-find-discount-prescription-eyeglasses/">Five Places to Find Discount Prescription Eyeglasses</a> &mdash; Are you looking for some cheap prescriptoin eyeglasses? Try looking on 39 Dollar Glasses or Eye Buy Direct. [Generation X Finance]</p> <p><a href="http://www.girlsjustwannahavefunds.com/new-job-tips">1st Day On The Job? 10 Tips To Make A Lasting Impression</a> &mdash; Make a lasting impression at your new job by putting your stamp on everything you do. [Girls Just Wanna Have Funds]</p> <h2>Other Essential Reading</h2> <p><a href="http://www.savvysugar.com/Being-Happy-Your-Job-14073540">10 Ways To Fall Back In Love WIth Your Job</a> &mdash; Fall back in love with your job by starting a volunteer initiative. [SavvySugar]</p> <p><a href="http://www.freemoneyfinance.com/2012/02/five-commonly-asked-resume-questions.html">Five Commonly Asked Resume Questions</a> &mdash; Make sure your resume isn't longer than two pages. [Free Money Finance]</p> <p><a href="http://www.financiallypoor.com/guest-post/7-ways-to-use-the-internet-to-save-money/">7 ways to use the internet to save money</a> &mdash; Why use the internet to save money? Simply put, there are better deals online. [Financially Poor]</p> <p><a href="http://parentingsquad.com/eat-your-veggies-6-tips-for-getting-your-fill">Eat Your Veggies! 6 Tips for Getting Your Fill</a> &mdash; Get your daily veggie fix by snacking on raw veggies. [Parenting Squad]</p> <p><a href="http://www.credit.com/blog/2012/02/5-credit-card-catastrophies-and-how-to-avoid-them/">5 Credit Card Catastrophies (and How to Avoid Them)</a> &mdash; Avoid the credit card nightmare of making late payments by setting up alerts to remind you when to pay your bill. [Credit.com News + Advice]</p> <h2>News &amp; Events</h2> <p><a href="http://www.wisebread.com/top-100-most-popular-personal-finance-blogs/news/2012/02/get-rich-slowly-moolah-tweetchat">Get Rich Slowly #moolah Tweetchat</a> &mdash; Don't miss Get Rich Slowly's bi-weekly #moolah chat! This week they will be talking about ways to earn more money!</p> <p>Be sure to check out our <a href="http://www.wisebread.com/top-100-most-popular-personal-finance-blogs/news">News &amp; Events Calendar</a> to see all the awesome upcoming events in the personal finance world!</p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/ashley-jacobs">Ashley Jacobs</a> of <a href="http://www.wisebread.com/best-money-tips-cheap-weight-loss-foods">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-15"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/perfect-peanut-sauce">Perfect Peanut Sauce</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-best-and-worst-times-to-go-grocery-shopping">The Best and Worst Times to Go Grocery Shopping</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/tasty-treats-to-make-with-mulberries">Tasty Treats to Make With Mulberries</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/cooking-great-meals-with-your-car-engine-the-heat-is-on">Cooking great meals with your car engine. The heat is on.</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/concession-stand-treats-a-license-to-print-money">Concession stand treats – a license to print money.</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink best money tips Food weight loss Wed, 15 Feb 2012 11:00:13 +0000 Ashley Jacobs 897441 at http://www.wisebread.com