weight loss

Best Money Tips: Don't Fall for These Weight Loss Gimmicks

Amy Lu — Thu, 04 Jan 2018 09:30:06 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found articles on weight loss gimmicks that don’t actually work, ways to recover from holiday personal finance mistakes, and how to hire a financial team.

Flashback Friday: 88 Easy Ways to Get More Exercise

Chrissa Hardy — Fri, 20 Oct 2017 08:31:14 +0000

Working out is not easy. Conjuring up the motivation to work out is also not easy. When you're snuggled up in bed, the last thing you want to do is exit the blankets and pillows and move around enough to sweat. But unfortunately, it's a necessity to staying healthy, and well, alive. Take the effort out of it and get moving with these easy tips.

50 Ways to Make Exercise More Fun — In order to want to workout, it needs to not feel like a waking nightmare. It needs to be fun. Or at least, not completely terrible. These tips will give you that, so you never skip a workout again.

10 No-Sweat Workouts Perfect for the Workplace — A great way to get your daily workouts over and done with is to do them at work. That way, when you leave for the day, you won't have to head to the gym. These workouts are easy and won't cause you to sweat through your shirt.

6 Simple Ways to Get More Exercise Without Working Out — The best workouts are always the ones you don't even realize you're doing until you're done. If you take every possible opportunity to move more throughout the day by taking the stairs, parking further away, etc., you'll burn more calories without having to hit the treadmill.

7 Ways to Sneak More Exercise Into Your Busy Schedule — An excuse that we all use to get out of exercising is that we're "too busy" to make the time. We have things to do, meals to cook, and errands to run, so workouts land at the bottom of the to-do list. But if you set small active goals each day to move more, and practice healthier habits, you're on your way.

6 Apps That Pay You to Workout — We're all motivated by money, so why not use it to get us to move more? These apps will actually pay you to exercise, so you're officially out of excuses not to.

9 Quick Workouts You Can Do During Commercial Breaks — Even if you stream all your favorite shows, you'll still be stuck sitting through ads. During those quick breaks, hop off the couch and get moving. By the time the show returns, you've earned a break to sit back down.

This article is from Chrissa Hardy of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Health Insurance Benefits You're Probably Not Using

Damian Davila — Mon, 29 Aug 2016 09:30:28 +0000

Under the Affordable Care Act (ACA), better known as Obamacare, you're required to buy health insurance or face a penalty of 2.5% of your total household adjusted gross income, or $695 per adult and $347.50 per child, to a maximum of $2,085 for tax year 2016. So, take advantage of the full list of available benefits and services that come with your program, including health and wellness programs and other perks. Let's review six health insurance benefits you're probably not using — but should be.

1. Discounted Gym Memberships and Fitness Reimbursement Programs

As of June 2016, an estimated 55.3 million Americans paid for memberships to health clubs nationwide. With the average monthly gym fee around $50, gym goers are looking at a $600 expense per year before any other applicable fees, including initiation or locker rental.

Many health insurance plans offer one of two ways to lower that hefty annual gym expense. First, some companies, including Capital Health, UnitedHealthcare, and Harvard Pilgrim, offer fitness reimbursement programs ranging from $150 to $240 per calendar year (as long as you meet a predetermined minimum of consecutive months attending a gym). Some programs provide the reimbursement as a lump sum, and others do so on a monthly basis. Second, other companies, such as Kaiser Permanente, charge a flat annual fee to access a network of participating gyms. In the State of Hawaii, for example, the cost of this benefit is $100 per year, which allows you to cut down that average annual gym expense by more than 83%!

2. Home Fitness Kits and Home Trainers

Due to caretaking responsibilities, physical disabilities, or other limitations, some holders of health plans may not be able to visit a fitness facility. That's why some health insurance carriers offer home fitness kits to those unable to visit a facility or preferring to work out at home. Companies offering home fitness program, such as HealthPartners, may offer specific options for older adults. The annual fee for home fitness programs ranges from $10 to $30, allowing you to choose two to three kits from a pool of options.

Also, check with your provider on whether you can receive a discount for the services of an at-home trainer for your medical condition. For example, GroupHealth can provide coverage or discounts for participating personal fitness and exercise trainers, including yoga, tai chi, and Pilates instructors, within its network.

3. Massage Therapy

When your physician determines that physical therapy is necessary, such in the case of chronic back pain or arthritis, your insurance can help you cover a portion or even a few of your massage sessions. However, check with your plan administrator about the features of your plan. Some plans may offer you one massage therapy session per month at a deeply discounted price in a participating facility within their network and others may offer a discount on massage therapy sessions on an ongoing basis (as long as you use service providers within their network).

4. Vaccines and Screening Tests

Thanks, Obama. Under the ACA, most health plans must cover a list of preventive services, including vaccinations and screening tests, at no charge to you. Some eligible preventive services for adults include HIV screening, colorectal cancer screening for adults over age 50, and aspirin use to prevent cardiovascular disease. Many immunization vaccines, including Hepatitis A, Herpes Zoster, and influenza, are also covered. This second benefit can be quite useful during times of outbreaks, such as the 2016 Hepatitis A outbreak on the Island of Oahu. Remember to stay within your network of providers to avoid any charges. (See also: 7 Places to Get Vaccinated for Cheap or Free)

5. Breast Pump and Breast-feeding Counseling

With the average cost of raising a child under age two estimated at $12,940 per year, parents are always looking to save a buck. Your health insurance plan offers parents a way to save a couple hundred. All health insurance plans must cover breast-feeding equipment and counseling for the duration of breast-feeding.

Since the cost of an electric breast pump ranges between $100 and $350, we're talking about some serious savings. For example, my wife's plan fully covered a new Medela pump, retailing for almost $300 at a store within her network. Check the rules of your plan for eligible retailers and breast pump models. (See also: 8 Money Moves to Make When You Find Out You're Pregnant)

6. Weight Loss Benefit

Some health insurance carriers provide subsidies toward fees for eligible Weight Watchers, at-work, or hospital-based weight loss programs. For example, Blue Cross Blue Shield of Massachusetts, offers up to $150 per calendar year.

If your main resolution this year was to lose some weight, then you can combine your potential weight loss and discounted gym membership benefits to re-energize your promise to get back in shape and improve your health.

What are other health insurance benefits we're probably not using?

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This article is from Damian Davila of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Best Money Tips: Avoid These Weight Loss Mistakes

Amy Lu — Tue, 09 Aug 2016 09:30:35 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found articles on mistakes to avoid if you’re trying to lose weight, why you should strive to fail, and new competition for Amazon Prime.

Here's How Much It Costs to Lose a Pound on 5 Popular Weight Loss Plans

Brittany Lyte — Mon, 18 Jan 2016 16:00:08 +0000

The New Year fitness marketing blitz has arrived. You know what that means: 'Tis the season for Jenny Craig and her fellow weight loss gurus to start making a pretty penny off of you.

Don't get us wrong, we're all for health and fitness — just so long as it fits your budget. Read on for our roundup of some popular weight loss programs, complete with the real price of shedding that first pound. (See also: Fitness Resolutions: How Much Will Your New Exercise Routine Cost?)

1. Jenny Craig

America's timeless weight loss master preaches a plan that seems pretty practical: Meet with a weight loss consultant, set a weight loss goal, create a menu and activity plan to help you achieve that goal, and call on your consultant whenever you have questions or need motivation. The claim: Follow your customized plan and you'll lose, on average, one to two pounds per week.

It will cost you $19 per month to join the program, plus the cost of food. Jenny Craig's menu will set you back about $3 to $7 a meal, or $15 to $23 per day. Add to that the cost of shipping the food to your front door, which varies depending on where you live. When all's said and done, shedding that first pound with Jenny Craig will cost you somewhere in the range of $110 to $166, not including shipping.

2. HMR

The HMR Diet is a highly structured weight loss program geared at helping you drop pounds while promoting simple lifestyle changes. The program, which is divided into phases, requires that you eat HMR's portion-controlled entrees and shakes, which function as meal replacements. The claim: You can expect to lose one to two pounds per week, with an average weight loss of 23 pounds over the first 12 weeks.

The three-week HMR starter kit costs $295, and it ships for free when you sign up for the program. Technically, you'll pay about $98 to lose your first pound, though you'll have to actually fork over the first $295 to get started.

3. Weight Watchers

Every food is assigned a points value in the Oprah-endorsed Weight Watchers program. It's a points system that reflects the protein, carbohydrate, fat, and fiber content of each food.

Choices that keep you feeling satisfied and full the longest "cost" the least, leaving you more points to "spend." Healthier options cost less than those consisting of empty calories. You choose how you'll follow Weight Watchers — online, at meetings, or with a personal coach. No matter the method, you'll receive motivating tips and strategies, round-the-clock guidance, recipes, tools to track your progress, and access to a vibrant community of peers. The claim: With Weight Watchers you can expect to drop up to two pounds per week.

Not including the cost of food, it will set you back about $25 to lose your first pound with Weight Watchers. Cost varies, however, depending on whether you choose to follow the program online, at meetings, or with a coach. New members pay a $20 starter fee on top of a monthly fee of at least $19.95. Full access to online tools, meetings, and a coach will cost you $69.95 per month.

4. Biggest Loser

Cut calories, work out, and lose weight. That's the skinny behind the diet with its own reality television show. This gritty, no-nonsense weight loss regimen has several variations, each of which is outlined in a book. Choose the volume you prefer and follow along. It's really that simple. For a boost of motivation, check out past Biggest Loser episodes, where contestants who adhered to the diet lost mega pounds.

A paperback version of The Biggest Loser: The Weight Loss Program to Transform Your Body, Health and Life costs between $20–$15, depending on where it's sold. There are no other costs, though of course, you must supply your own food. Add-ons such as workout DVDs and cookbooks are available for an additional price.

5. Volumetrics

The method: You can lose weight while maintaining your normal food intake by subbing in more healthier, lower-density foods over high-density foods. With Volumetrics, nothing's off limits. But you'll likely be eating far more fruits, veggies, and soups than ever before. That's because these lower-density foods will leave you feeling fuller on fewer calories. The claim: Stick to it and you'll lose a pound or two per week.

The Volumetrics method of dieting is detailed in Barbara Rolls and Robert Barnett's book The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories, which sells for less than $8 on Amazon. Needless to say, food is not included.

Have you started one of these (or another) weight loss program? How much has your first pound cost you?

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This article is from Brittany Lyte of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Make These 5 Diet Moves Now or You'll Regret It in 20 Years

Sarah Winfrey — Tue, 15 Sep 2015 11:00:20 +0000

I know I've heard it, and I'm pretty sure you have, too. "Eat healthy," we are warned, so that we can live long, happy, productive lives.

Sure, it sounds good, but anyone who has tried to improve their diet knows that it is hard to do. We are surrounded by unhealthy food, and it can be difficult to know what is and is not actually going to improve our health, since different people make different claims and all swear that science is on their side. So what can you do?

There are a few small changes that you could make to your diet today that are likely to help you reap rewards in the years to come. Most of these aren't too hard to do, once you realize they are important. While they won't change your diet completely, they're a great place to start if you want to eat with your health in mind.

1. Reduce Sugar Intake

Unless you already monitor your sugar intake, you probably eat more of it than you think you do. Why? Because it's in everything from ketchup to soy sauce.

Eating less sugar can have all sorts of good benefits for your body over time. It will lower your blood pressure and your bad cholesterol, keep your brain sharp, lower your risk of fatty liver disease, diabetes, and certain cancers, and improve your immune function. These are only a few of the ways sugar can affect your body. While you may not be at risk of something like diabetes right now, if you continue to eat so much sugar, you might be in 20 years.

To start the process of cutting back, track your sugar intake for a few days or a week. Learn where the sugar in your diet comes from, then choose to cut one of those things out. If you keep replacing sugary foods with other options, you will slowly reduce the amount of sugar you eat.

2. Drink Green Tea

I know, I know — everyone and their mother says to drink green tea, these days. Apparently, there's a good reason for that. Green tea, when consumed in conjunction with a regular fitness regimen, apparently aids in fat burning and weight loss. In 20 years, you will weigh a lot less if you start drinking green tea now than you will if you don't. Even if you don't need to lose weight, the tea clearly helps your body function better and may protect you from some age-related weight gain.

My problem with green tea is that it tastes like grass. Fortunately, they now make it in all sorts of flavors. In fact, if you like a particular flavor of regular tea, you can probably find that same flavor of green tea. It also comes refrigerated and infused with fruit essence, if you prefer an iced version.

3. Leave Food on Your Plate

Overeating is a big deal, and it's way more common than it should be. It's one thing to eat a lot on Thanksgiving and your birthday, but entirely another to lose touch with your body's satiety signals and overeat all the time. Leaving a bite or two of food on your plate can help you learn to listen to your body again, because you won't be relying on an empty plate to tell you you're done.

4. Get Healthy Fats

As it turns out, healthy fats don't make you gain weight, nor do they lead to higher chances of any disease. In fact, some people find it a bit easier to lose weight, over time, when they are sure to include healthy fats in their diet. Fats also help you feel less hungry, so you can consume less food overall and still feel satisfied.

The key, when it comes to fats, hinges on which types you eat. Most of all, be sure to avoid trans fats. After that, limit your saturated fats but do not feel like you need to avoid them entirely. Beyond that, you can consume healthy fats as they fit into your diet and as you desire them. Eat a lot of nuts and avocados, and you should feel full and maintain your weight over time.

5. Eat More Yogurt

Yogurt seems to help people maintain their weight as they get older. In an analysis of the diets of over 120,000 people, those who lost weight and maintained that loss, or maintained a healthy weight, seemed to eat a good amount of yogurt. No one is quite sure how all the pieces fit together here. Yogurt has live bacterial cultures, which may help the gut function better and so help the body find a healthy weight and stay there.

It's important to find a yogurt that does not have a high sugar content. Many people find that they like to eat plain yogurt with a spoonful of honey or jam mixed in. It's likely an acquired taste, but one worth figuring out if it will keep your body healthy and strong for years into the future.

What dietary changes have you made with the long view in mind? How do you plan to stay healthy over the next 20 years?

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Tricks to Get You Drinking More Water

Ashley Marcin — Fri, 22 May 2015 17:00:09 +0000

As we head into the summer months, hydration becomes a huge issue. In fact, up to 75% of Americans are chronically dehydrated, 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 drink more H2O on the regular.

1. Drink First Thing

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 — no ice — and a generous squeeze of lemon. Warm water absorbs into your system more readily and the lemon gives you a boost of antioxidants.

2. Carry a Bottle

Keeping your water close by is another sure way to get you drinking. Bottles come in all materials from BPA-free plastic to glass to stainless steel and beyond.

3. Use an App

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 Waterlogged 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.

4. Sip Before Meals

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 Obesity, individuals who drank two glasses of water before their meals ate less throughout the day. They lost more weight over a 12-week period than the control group.

5. Eat It

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 90% water content. Snack on watermelon, tomatoes, broccoli, grapefruit, cucumber, and more. You'll be getting more whole foods in your diet to boot.

6. Try Flavoring

There are so many ways you can flavor water — from store-bought pouches to recipes you'll find online. One of my favorites? This sweet watermelon water. Combine seedless watermelon with water in your blender. Sweeten with Stevia or your favorite substitute. Absolutely delicious.

7. Infuse It

You can also purchase an inexpensive water infusion pitcher 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).

8. Use Ice Cubes

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.

9. Get a Filter

Sometimes your tap water's taste can be less than appealing. And despite what you might think, bottled water 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 10,000 times more per gallon anyway, so save your pennies.

10. Banish Sugary Beverages

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.

How do you get more water in your day?

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This article is from Ashley Marcin of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Cheap and Easy Metabolic Boosters

Ashley Marcin — Mon, 23 Mar 2015 15:00:10 +0000

I recently wrote an article featuring eight frugal and fantastic foods 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 — no matter your busy schedule.

1. Fast Exercise

Mini exercise bursts — as short as a 20-second workout — 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 "no time" excuse for working out.

2. Heavy Weights

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 higher resting metabolic rate. You can even perform low-impact exercises like yoga and Pilates if you're shy about lifting the heavy weights. At-home strength training — push-ups, sit-ups, squats, etc. — using your own body weight for resistance is another great, no-cost option. (See also: These At-Home Exercises Will Give You a Gym-Quality Workout for Free)

3. Sound Sleep

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 immediate weight gain. 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: How to Get More Sleep Without Spending More Time in Bed)

4. Caffeinated Beverages

Whether it's a morning mug of coffee or green tea, sipping on a beverage that contains caffeine helps speed up heart rate 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).

5. Plain Water

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 appetite suppressant 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: 8 Healthy Ways to Make Water More Flavorful)

What do you do to boost your metabolism and burn more calories?

This article is from Ashley Marcin of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)

Mikey Rox — Thu, 09 Oct 2014 15:00:03 +0000

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: 7 Killer Ways to Actually Lose Weight)

Find out if you're guilty of these seven habits that are quietly making you fat, and then take steps to correct them.

1. Sitting at Your Desk

It's no secret that a sedentary lifestyle — also known as the "Sitting Disease" — 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.

WebMD reports that "long periods of physical inactivity raise your risk of developing heart disease, diabetes, cancer, and obesity." There are small gradual changes you can make, 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: 6 Simple Ways to Get More Exercise Without Working Out)

2. Not Getting a Good Night's Sleep

There's plenty of science that points to a correlation between sleep deprivation and weight gain — there are hormones and other factors involved — 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… and so on. Of course, when it's time to go to bed, you're too wound up to sleep — and so the cycle continues.

Work on developing better sleep habits, and it'll be that much easier to develop better diet and exercise habits.

3. Poor Posture, Even If It's an Illusion

You're not actually gaining weight if you have poor posture — you could be healthy and active and fit — but if you're a sloucher, you're making those couple extra pounds look like several extra pounds. To combat this problem and ultimately look slimmer, be conscious of how you're sitting and standing so you can work on your posture.

4. Riding Instead of Walking (or Climbing)

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?

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 — which also can lead to discouragement and eventually avoidance of exercise altogether.

5. Taking Certain Kinds of Medication

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.

6. Changing Into Sweats/Pajamas as Soon as You Get Home

We're all guilty of this from time to time — and it's not completely terrible if it's every once in a while — but if this is a regular habit of yours, you need to nip it in the bud right now.

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' "I don't have time" 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: 25 Fun, Frugal Things to Do Tonight Besides Watch TV)

7. Putting Off Exercise

And finally, the top habit that is quietly making you fat — in my opinion anyway.

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 — even if it's just for a few minutes — 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.

Do you have other habits to offer that are quietly making us fat? Please share in comments!

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This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Easy Ways to Burn Almost 1000 Extra Calories Per Day

Christa Avampato — Tue, 09 Sep 2014 17:00:05 +0000

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.

To lose one pound, you need to either burn 3500 calories or cut 3500 calories from your diet. The 10-step plan below will help you eliminate 1000 calories per day without changing your schedule.

1. Get Your Fiber Early

Calories Saved: 53

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 contains 136 calories. One-half cup of oatmeal contains 83 calories.

2. Skip the Bread at Lunch

Calories Saved: 216

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 contain 220 calories. Four lettuce leaves (two for each side of the sandwich) contain four calories.

3. Toss Your Salad, Literally

Calories Saved: 43

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 43 calories per tablespoon, I get all of the taste and use half the recommended serving size.

4. Greek, Please

Calories Saved: 42

Yogurt is one of my favorite midday snacks. I used to go for traditional fruit yogurt that contains 153 calories. Then I discovered Greek yogurt has 90 calories and is a much creamier alternative. To dress it up, I add a quarter cup of blueberries for a total of 111 calories.

5. Hold the Half and Half

Calories Saved: 67

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 39 calories. 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 11 calories per cup of coffee for a total of 22 calories.

6. Rejoice in Fidgeting

Calories Burned: 100

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 people who fidget can burn about 100 calories more than people who remain sedentary for most of the day.

7. Take Your Meetings on the Road

Calories Burned: 200

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 burn about 100 calories per mile walked, so each 30-minute walking meeting burned 200 calories total without taking any more time than my typical seated meeting.

8. Grab Those Weights

Calories Burned: 100

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 helping you burn calories throughout the day long after the workout is over. The heavier the weight, the better.

9. Get Some Shut-Eye

Calories Burned: 100

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, gained an average of two pounds at the end of that first week. Another study found that women who were sleep deprived gained an average of 11 pounds over a year 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.

10. Turn Down the Thermostat

Calories Burned: 33

If only you could burn more calories while sleeping! 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!

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!

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.

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Thinking of Going on a Diet? Here's How to Figure Out Which One Is Right for You

Megan Brame — Tue, 09 Sep 2014 09:00:05 +0000

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: If You're Eating These 6 Things, Your "Diet" Is Doing Nothing)

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.

Low Carb/Atkins/South Beach

Best for: Quick fixers, Diabetics.

Probably one of the best known and most controversial diets, Atkins 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. South Beach Diet 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.

Master Cleanse/Detoxes

Best for: Those who want a reset.

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 "reset" 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 after the cleanse.

Low Calorie

Best for: Those with good self-discipline, those in it for the long haul.

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 SparkPeople, MyFitnessPal, My Plate, and countless others, cutting calories has never been easier.

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 "If it fits your macros" and TDEE to find the best range for your body and lifestyle.

Vegetarian/Vegan

Best for: Those with open-minded families.

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.

Gluten Free

Best for: Those with Celiac Disease.

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 "gluten-free" 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.

Nutrisystem/Subscription Meal Services

Best for: Those who can't cook well or want everything taken care of.

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 Blue Apron that deliver unprepared meals and recipes that are great to use as a sporadic meal here and there, rather than an entire diet.

Paleo

Best for: Clean lifestyle enthusiasts.

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.

What diet has been successful (or unsuccessful) for you? Please share in comments!

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This article is from Megan Brame of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Ways Losing Weight Will Make You Richer

Mikey Rox — Mon, 11 Aug 2014 13:07:23 +0000

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: 7 Killer Ways to Really, Actually Lose Weight)

But what about about the financial benefits?

1. You'll Reduce Your Grocery Budget

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 — 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.

2. You'll Spend Less on Lunch

Not only will your grocery budget improve, you'll also spend less on lunch. The average American eats out for lunch twice a week and spends $10 on each trip, which is nearly $1,000 a year just on lunchtime meals. And unfortunately, we don't always choose healthy options — 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.

3. You'll Schedule Fewer Doctor Visits

Fact: Reducing your body weight by 10% can reduce your expected lifetime medical care costs 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.

4. You'll Have More Job Opportunities

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.

"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?'" says Steve Siebold, author of Die Fat or Get Tough: 101 Differences in Thinking Between Fat People and Fit People.

Siebold also reports that some employers are concerned "obese people will be sick more often, which will result in lost productivity and higher healthcare costs."

5. You'll Earn a Higher Wage

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, there is a wage penalty for being overweight. Heavier women earn on average about 6% less than thinner co-workers, and men earn 3% less on average than their thinner co-workers.

6. You'll Qualify for Cheaper Life Insurance Premiums

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 — as much as 25% more than a standard rate. 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.

7. You'll Spend Less on Gas

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 — or if your entire household is overweight — losing weight as a team can stretch your gas and help you save at the pump.

Do you have another financial benefit of losing to share? Let me know in the comments below.

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This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Ways to Eat More Slowly — and Lose More Weight

Nick Wharton — Fri, 11 Jul 2014 17:00:03 +0000

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.

That's because he had discovered an important secret in being a healthy eater: small utensils. Several studies have shown that our minds tend to misjudge the quantity of food 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.

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.

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.

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.

Why Eat Slow

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.

As it turns out, slow meals are one big reason why Europeans tend to be so much slimmer and healthier than we are.

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 hormone leptin takes to signal satiety. 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.

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 88 fewer calories per meal by eating slowly.

In addition, eating slowly helps your digestion. As you probably remember from your fifth grade science class (or Slim Goodbody 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.

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.

How to Slow Down While Eating

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.

Use Smaller Silverware

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.

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 diners were sitting down to a meal. 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 — satiety — and the large fork (and corresponding large bite) makes them feel as if they are making progress on that goal.

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.

Time Your Meals

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.)

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 "beat" 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 — it can be a fun game to see who can eat the slowest.

Lower the Lights and Play Soft Music

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.

Because of this, the chains play loud, fast-paced tunes and turn up the lights, while Chez Pain Sage gives you candlelight and soothing classical music. As it turns out, in addition turning tables over more quickly, the bright-and-loud atmosphere also causes diners to eat more quickly and consume more calories.

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.)

Take a Sip of Water Between Each Bite

"Washing down" 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 — you need as much as 12 cups of water to properly digest your food and absorb its nutrients. It is also a trick that you can use anywhere — from restaurants to parties to snacking on the couch — which makes it an excellent habit to get into.

Count Your Chews

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 who chewed almonds at least 25 times absorbed more unsaturated fat (that's the good kind) than those who only gave the food ten good chews.

Journalist A.J. Jacobs (who attempted to chew every bite 50 times for a week) found many benefits to counting his chews, 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.

Use Chopsticks for Everything

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.

Snack on Food That Needs to Be Peeled

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.

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.

Leaner Waist and Better Taste

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.

You may have to put up with some teasing, however, if you start bringing your own tiny fork to dinner parties.

Are you a slow eater? How do you slow down at the table? Please share in comments!

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This article is from Nick Wharton of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Ways to Turn Your Walk Into a Real Workout

Ashley Marcin — Tue, 08 Jul 2014 17:00:04 +0000

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: 25 Reasons You Should Take a Walk)

1. Add Intervals

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 boost your metabolism this way, meaning you'll burn more calories in less time and keep the burn going after you finish your workout.

2. Climb Hills

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 3 to 5 calories per minute. You'll also work different muscle groups, giving your legs a more toned look and increased endurance to boot.

3. Try Jogging

Consider jogging your ultimate interval option when it comes to walking. In fact, there is a growing group of exercisers who engage in a walk/run approach 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.

4. Vary Terrain

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 30% more calories 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: Homemade Sunblock and 6 Other Non-Toxic Recipes to Get Your Skin Sun-Ready)

5. Stop and Drop

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: These At-Home Exercises Will Give You a Gym-Quality Workout for Free)

How do you supercharge your walk? Please share in comments!

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This article is from Ashley Marcin of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

14 Dumb Things Holding You Back From Losing Weight

Tara Struyk — Tue, 17 Jun 2014 11:00:04 +0000

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.

Or… maybe not.

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: 7 Killer Ways to Really, Actually Lose Weight)

1. You Have the Wrong Genes

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.

When it comes to carrying extra weight, research suggests that how easily we gain and lose weight is largely genetic. 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 — and unhealthy. Unfortunately, this is one dumb impediment to weight loss that you can't do much about.

2. Your Plates Are Too Big

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… 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 judging portion sizes. 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.

If you're struggling with weight gain, getting smaller dishes might be a great way to enjoy a full plate — and a smaller portion size.

3. You're More Sedentary Than You Think

Exercising regularly — even daily — 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 have negative effects 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 standing desk. Walk to speak to a co-worker instead of emailing. Take the stairs to use the restroom on the next floor.

All these little things take little effort but can make a huge difference in your metabolism over the course of a day.

4. You're Eating Less Instead of Eating Right

The old adage of weight loss is "calories in, calories out." But while that's true to an extent, more recent research shows that what we eat and the quality of our diets is actually tremendously important, and may even have a greater impact on weight loss 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.

5. You're Exercising Too Much

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 — and might even gain some. 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.

6. You Aren't Sleeping Enough

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 "short sleep duration" 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!

7. You're Eating Too Fast

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 register that it's full. 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.

8. You're Too Stressed Out

Stress sucks. Over the long term, it can affect just about every part of your body, 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: 20 Free (or Really Cheap) Ways to Reduce Stress)

9. You're Dieting

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 lose a lot of muscle, 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 — and even gain more weight than you lost. Small changes and slow, steady weight loss are best.

10. You're Snacking

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 eating three larger, well-balanced meals a day may help reduce the accumulation of abdominal fat.

11. You're Watching TV

Maybe there's a reason we tend to use terms like "binge watching" and "couch potato" to refer to habits around TV; while the latest season of "Game of Thrones" may be calorie-free, watching can still have a negative impact on your waistline. In fact, research shows that watching TV has more links to weight gain 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.

12. You're Not Taking Care of Your Intestines

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 — and determine our success at maintaining a healthy weight. A study released in January found that regular consumption of probiotics (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 — and metabolism — going strong. You can also take a supplement.

13. You're a Woman

Sorry, ladies, but there is some evidence to suggest that weight loss is harder for women than it is for men, 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.

14. You Need to See a Doctor

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 contribute to weight gain. 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 — and feel a whole lot better.

What's helped you shed those unwanted pounds? Please share in comments!

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This article is from Tara Struyk of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

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8. Use Ice Cubes

9. Get a Filter

10. Banish Sugary Beverages

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5 Cheap and Easy Metabolic Boosters

1. Fast Exercise

2. Heavy Weights

3. Sound Sleep

4. Caffeinated Beverages

5. Plain Water

7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)

1. Sitting at Your Desk

2. Not Getting a Good Night's Sleep

3. Poor Posture, Even If It's an Illusion

4. Riding Instead of Walking (or Climbing)

5. Taking Certain Kinds of Medication

6. Changing Into Sweats/Pajamas as Soon as You Get Home

7. Putting Off Exercise

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10 Easy Ways to Burn Almost 1000 Extra Calories Per Day

1. Get Your Fiber Early

2. Skip the Bread at Lunch

3. Toss Your Salad, Literally

4. Greek, Please

5. Hold the Half and Half

6. Rejoice in Fidgeting

7. Take Your Meetings on the Road

8. Grab Those Weights

9. Get Some Shut-Eye

10. Turn Down the Thermostat

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Thinking of Going on a Diet? Here's How to Figure Out Which One Is Right for You

Low Carb/Atkins/South Beach

Master Cleanse/Detoxes

Low Calorie

Vegetarian/Vegan

Gluten Free

Nutrisystem/Subscription Meal Services

Paleo

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7 Ways Losing Weight Will Make You Richer

1. You'll Reduce Your Grocery Budget