Healthy Meal Plan For Weight Loss

DAY 1

Breakfast

Oatmeal with Fresh or Frozen (No Sugar Added) Fruit

• 
  By switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds in one year. Plus, hot cereal has more “staying power.” It tends to fill you up better – and longer – than dried cereal.

Tea or Coffee

• If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (enjoy only if hungry)

Veggie-Salsa Tortilla

• 1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.
  Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold

1 Navel Orange or 2 Tangerines

Lunch

2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar

• For your salads, break out of the lettuce-and-tomato box. All kinds of veggies – and fruit – can go into your salad. Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.
  And always keep in mind that no oil, even so-called “good” ones, should be considered a weight-loss food. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.

Hearty Italian-Style White Bean Soup

• 
  Make your own. It’s easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Puree the rest. In a medium nonstick pot, sauté 5 cloves of chopped garlic until translucent. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. Simmer for about 15 minutes. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Refrigerate or freeze what you don’t eat for easy soup prep for a future lunch or dinner.

Mid-Afternoon Snack (enjoy only if hungry)

6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled Throughout

• Especially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage. So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda

1 Apple

• 

Dinner

Salad

• A gigantic Farmer’s Market-style salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, and red wine vinegar sassed up with a little horseradish. Enjoy visiting your local Farmer’s Market every week and asking the vendors, “What’s new and tasty this week? What would make great ingredients for my salad?”

Mustard Coated Salmon (3½ to 4 ounces)

• Get the Recipe »
  When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Healthier cooking options include steaming, broiling, or grilling.

Baked Potato with 2 Tablespoons Fat-Free Sour Cream and a Sprinkling of Chives or Scallions

• Contrary to popular belief, potatoes are a great food for helping you lose weight. It’s what we puton top of our potatoes – butter, cheese, and bacon bits – that turn them into waistline-busting foods.

Dessert (only if hungry)

Mixed Berries

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DAY 2

Breakfast

Egg White Omelet

• 
  Egg white omelet stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese.

Hash Browns

• In a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika.

Bowl of Blueberries, Fresh or Frozen (No Sugar Added)

Tea or Hot Cocoa, if desired

• Yes! Cocoa can be part of a healthy meal plan for weight loss! For cocoa: Mix nonfat milk or soymilk, 1 tablespoon cocoa powder, and 1 packet of sugar substitute, such as Splenda (if desired).

Mid-Morning Snack (enjoy only if hungry)

Big Handful of Grapes

• Like vegetables, fruits are fabulous weight-loss foods because they’re “big” foods, that is, foods that are bulked up by lots of fiber and water. With “big” foods, you’ll be eating a lot of food (which will satisfy your hunger) but not a lot of calories.
  Here’s a great example: For the same number of calories that are in a handful of peanuts (about two ounces), you can eat 2½ pounds of strawberries (about five of those green boxes that strawberries come in.) Eating “big” foods like strawberries, salads, and other fruits and vegetables can prevent hunger from taking over and taking you places you don’t want to go

Lunch

Salad

• Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heartand waistline! To make dressing, combine thoroughly the following: ¾ cup plain fat-free Greek yogurt, ½ cup fat-free sour cream, ¾ cup unsweetened, low-sodium ketchup (good brand is Westbrae), ½ teaspoon oregano, and ½ teaspoon granulated garlic.
  

Turkey Sandwich

• Sandwich of fresh roasted turkey breast (3½ to 4 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of low-sodium stone-ground mustard.
  Did you know that bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips? That’s why it’s so important to look for low-sodium varieties of bread (a good brand is Food for Life).

Mid-Afternoon Snack (enjoy only if hungry)

Pear

Popcorn – air-popped or fat-free microwave

• Did you know that it takes 2 quarts of air-popped popcorn to equal the calories in just 20 potato chips? Be sure to eat a piece of fruit with the popcorn to help improve its satiety value!

Dinner

Veggie Burger on a Whole-Wheat Bun with Roasted Red Bell Peppers

• Keep stocked in your refrigerator or freezer a box of veggie burgers (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Plus, they’re so easy to cook – just one or two minutes in the microwave. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices. Smear your bun with a little low-sodium Dijon mustard.

Steamed Fresh Vegetables

• 1 or more cups (it’s hard to go overboard on fresh veggies!) of steamed fresh vegetables, such as asparagus, broccoli, and/or cauliflower, with lemon juice and sautéed garlic.

Dessert (only if hungry)

Fresh Berries

• 1 cup fresh strawberries, plain or drizzled with 1 tablespoon balsamic vinegar or Marsala wine

DAY 3

Breakfast

Hot Whole-Grain Cereal with Blueberries

• Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries.
  There are many great choices of whole-grain hot cereals; just make sure you buy one with no added sugar or salt.

Tea or Coffee

• If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Midmorning Snack (enjoy only if hungry)

1 Cup Diced Watermelon or Other Seasonal Fresh Fruit

1 Snack Bag of Baby Carrots

Lunch

Vegetarian Chili

• Look for fat-free low-sodium varieties, or make your own.
  Get the Recipe »

1 Ear of Corn

• Did you know that four ears of corn has the same number of calories as one medium serving of French fries? (The corn tastes better, too.)

Mid-Afternoon Snack (enjoy only if hungry)

Cottage Cheese and Fruit

• ½ cup 1% no-salt-added cottage cheese with ½ cup to 1 cup fresh diced fruit, or use pop-top canned fruits packed in juice or water, no sugar added.

Dinner

Spinach Salad

• A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans. Toss salad with about ½ teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.
  Look for no-salt-added varieties of canned beans since rinsing the beans through a colander removes only 30% of the added sodium.

Chicken with Cherry Tomatoes

• Get the Recipe »

Brown Rice

• Give your brown rice a nice savory spin by adding freshly minced garlic. At the last minute, add in fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes.

Dessert (only if hungry)

Frozen Yogurt

• ¾ cup frozen strawberry nonfat sugar-free yogurt topped with sliced fresh or frozen unsweetened strawberries

DAY 4

Breakfast

• 1 Cup Fresh Fruit

• 1 Cup Nonfat Plain or Nonfat, No-Sugar-Added Yogurt

• ½ Whole-Grain Bagel, Toasted. Top with Fat-Free Cream Cheese or Nonfat Ricotta Cheese and Fresh Sliced Strawberries

• Tea or Coffee

  If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (only if hungry)

• 1 to 2 Cups of Veggie-Rich, Bean-Rich Low-Sodium Soup, such as…

  Red Bean and Leftover Veggie Soup
  While there are probably plenty of pre-made bean and veggie soup options that just need a few minutes to heat through on the stovetop, making your own soup is really easy—and a great idea for your health. Homemade soups are much lower in sodium – about 100 milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1,200 milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1,500 milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisper—pretty much anything works in this soup.
  Directions:
  Put into a soup pot 1 can of no-salt-added red beans (drained), 4 cups low-sodium vegetable juice like Knudsen’s Very Veggie Low-Sodium Juice, 2 to 3 teaspoons oregano or Italian-style seasoning, and 2 cups of any veggies you already have sitting in the refrigerator bin, such as carrots, celery, and onions. Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes. If desired, top with a tablespoon of fat-free sour cream.

Lunch

• Tuna Sandwich

  Put together a sandwich of tuna (canned – preferably low-sodium, light, and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread (low-sodium)

• Carrot and Pineapple Salad

  Get the Recipe »

Mid-Afternoon Snack (only if hungry)

• Sweet Potato

  Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at 425 degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. They’re loaded with taste, so they don’t need any extra toppings. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.

Dinner

• Salad with Honey Mustard Dressing

  A big salad with a variety of lettuces, plus tomatoes, cucumber, and any other veggies you have in the fridge, including varieties you’ve never thought of adding to salads but actually taste delicious, like sliced fennel.

  Honey Mustard Salad Dressing

  Get the Recipe »

• Curried Quinoa and Tofu

  Ah, quinoa. This healthy, rich-tasting whole grain/seed has so many nutritional riches that it puts refined grains like white rice to shame. Tofu is the perfect sidekick because it’s both waistline-friendly (per bite, tofu tends to have about one-third the calories of meat and poultry) and heart-friendly (tofu has no artery-damaging saturated fat or cholesterol).
  Directions: Rinse 1 cup of quinoa in cold water. In a medium saucepan, combine quinoa with 1 tablespoon curry powder and 1 teaspoon turmeric. Add 2 cups low-sodium chicken broth and bring to a boil. Cover and simmer until the water is absorbed—about 15 minutes. Stir in 1 cup shredded carrots and 1 cup cubed firm tofu. Makes about 4 one-cup servings. Refrigerate remaining servings for an easy, healthy snack or meal later in the week.

Dessert (only if hungry)

• Berry Mousse

  Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda (if needed), and a little vanilla extract.

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DAY 5

Breakfast

• Oatmeal Supreme

  Think oatmeal is boring? You haven’t tried Chef Anthony’s sweet/ tangy Oatmeal Supreme, always a favorite among guests at Pritikin. It’s a great meal for losing weight, and starting your day.
  Get the Recipe »

• Tea or Coffee

  If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (only if hungry)

• Carrots and Hummus

  Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus. Simply whip up in your food processor a can of no-salt-added chickpeas/garbanzo beans, fresh tomatoes, lemon juice, garlic, a jalapeno pepper (if you like your hummus hot and spicy), and fresh herbs like cilantro and dill. Add a little water, if necessary, until the desired consistency is achieved.

Lunch

• Tomato Cream Soup

  Get the Recipe »

• Butter Beans With Lemon and Scallions

  Butter beans are as delicious as they sound: big, meaty and filling, with a mild flavor that works well with bright, assertive flavors like lemon and scallions.
  1 can no-salt-added butter beans
  ½ cup chopped scallions (also known as green onions)
  Juice from half a lemon
  Red chili pepper flakes, to taste
  2 to 3 cups chopped fresh Romaine lettuce and/or baby arugula
  In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens.

Mid-Afternoon Snack (enjoy only if hungry)

• 1 to 2 Cups of Fresh Fruit

  Take advantage of grocery store salad bars and pick up containers of pre-cut fresh fruit like melon.

Dinner

• Easy Tangy Salmon

  Sear, skin side up, a 4-ounce cut of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook till slightly translucent in center, 1 to 3 minutes. Transfer salmon to serving dish. To skillet add ¼ teaspoon grated orange peel, 3 ounces orange juice, and ½ cup white wine. Boil until reduced by half, about 3 minutes. Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon.

• Soba Noodles With Spicy Cucumbers

  Cooking up soba (the Japanese word for buckwheat) noodles instead of white-flour noodles is a great way to cut calories. A cup of soba has just 113 calories; a cup of white pasta, about 200. Plus, soba noodles are full of fiber, protein, and B vitamins.
  Combine in large bowl:
  2 large cucumbers, peeled, seeds removed, and sliced
  ½ tablespoon paprika
  Pinch cayenne pepper
  Pinch black peppercorns, freshly ground
  ½ cup fresh lemon juice
  Let cucumber mixture sit for a few minutes while you cook 8 ounces of soba noodles according to package directions. After cooking and draining sobas, toss in bowl with cucumber mixture and gently blend.

• 1 to 2 Cups Sautéed Spinach

  Pour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with a small amount of water or white wine, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.

Dessert (only if hungry)

• Fruit Smoothie

  Smoothie made in blender with 1 cup nonfat plain yogurt, ¾ cup crushed ice, ½ banana, and fresh or frozen berries.

Source
https://www.pritikin.com/your-health/health-benefits/healthy-weight-loss/1720-healthy-meal-plan-for-weight-loss.html#.VTx_MSGqqko

Five a day will do, larger study of fruit and veg intake suggests

Five a day will do, larger study of fruit and veg intake suggests

Chinese and American researchers settle on lower number than seven-a-day recommendation of English study

 Fruit and vegetables. Photograph: Alamy

Those who despaired of ever being able to eat seven portions of fruit and vegetables a day, as suggested by a team of scientists earlier this year, can probably relax. A new and even bigger study carried out by Chinese and American researchers says five will do.

The two teams are in agreement on the main issue: eating more fruit and vegetables than most of us currently do is a very good thing. The evidence suggests that it lowers the risk of dying from heart disease or cancer.

But the more difficult issue is to figure out how much is enough in order to formulate guidelines for people who may not particularly enjoy eating their greens, as well as those who complain they are expensive.

In April scientists at University College London analysed the eating habits of 65,000 people who had responded to the Health Survey for England over eight years. They found that the more fruit and vegetables people ate, the better, and that vegetables had a greater protective effect than fruit.

Eating at least seven portions of fresh fruit and vegetables a day was associated with a 25% lower risk of cancer and 31% lower risk of heart disease or stroke. Their findings were published in the Journal of Epidemiology and CommunityHealth, part of the BMJ (British Medical Journal) group.

In the latest study, published in the BMJ itself, researchers pulled together the results from 16 studies to get an overview, involving a total of 833,234 participants, of whom 56,423 had died. The studies were designed differently, and were of varying quality, but the researchers from Chinese and US universities including the Harvard School of Public Health in Boston were able to allow for that in their analysis.

They found that the average risk of death from all causes was reduced by 5% for each additional daily serving of fruit and vegetables, and the specific risk of cardiovascular death – from heart disease or stroke – was reduced by 4% for each additional daily serving of fruit and vegetables. But the risks did not drop any further for those people who ate more than five portions a day.

They also found that eating more fruit and vegetables did not particularly protect people from cancer. There are other risk factors which may be more important, they suggest, such as obesity, physical inactivity, smoking and drinking. It is not clear whether eating more fruit and vegetables might lower the risk of some specific types of cancer, and more studies are needed, they say.

The UCL team was not dismayed by the results, however. Dr Jenny Mindell said the evidence for seven a day was not as strong as for five a day, but they were happy with their findings from the English sample. "People who ate more fruit and vegetables had a lower mortality and we did indeed find the lowest mortality among people who ate seven or more portions of fruit and vegetables, although the precision around that means it may not be lower than among those eating five or six portions.

"Also, in our study, people who ate more vegetables had a lower mortality than people who ate a similar amount of fruit, but that wasn't seen in this meta-analysis. We don't yet know whether vegetables are more protective than fruit or whether it's to do with the rest of their diet or if people who eat more vegetables are different from people who eat more fruit. And we don't know whether the type of fruit or vegetables, or other aspects of diet, in these different populations affects the results.

"But as our study was based on the general population in England, we can be confident that we should advise people to stick to the current guidelines of eating at least five portions a day of fruit and vegetables."

Source

9 Best Teas That Aid in Weight Loss ...

9 Best Teas That Aid in Weight Loss ...

by Lisa Washington

Despite what we’ve been led to believe, there are many teas that aid in weight loss that don’t have the dreaded laxative effect. Don’t get me wrong, sometimes we want a laxative tea, but we don’t have #time for all that on the daily. There are lots of teas available that are not only good for you, but also help you in your weight loss efforts, so it’s a win-win. If you’re trying to lose a few pounds for summer or a special occasion, try out some of these tasty teas that aid in #weight loss. Pinkies up!

1. PU-ERH TEA

One of the most popular teas that aid in #weight loss is Pu-Erh tea. It kind of has a funny name, but its health #benefitsare serious. Alternative health expert Bryce Wylde suggests swapping your morning coffee for a couple of cups of this tea to help shrink fat tissue from its enzyme-activating ingredients and get you going in the morning. Pu-Erh tea is also gaining recognition for helping with reducing cholesterol and fighting free radicals.

2. WHITE TEA

This is another tea that Bryce Wylde suggested for #weight loss. He recommends drinking white tea in the afternoon to prevent fat storage. There are active ingredients in white tea that help your #body metabolize fat better and the theanine in white tea helps reduce stress, also. Drink a couple of cups of this tea at lunchtime and to help stay hydrated and calm for the rest of the work day.

3. OOLONG TEA

Oolong tea is another commonly recommended tea for#weight loss. It comes from the same family of tea leaves as green and black tea, however they are all processed differently. Oolong tea has long been identified as one of the teas for weight loss because of the polyphenol compound found in the tea that promotes #weight loss and enables the body to burn more fat. Oolong tea has also been found to help alleviate stress, improve the condition of #skin and strengthen bones.

4. HIBISCUS TEA

You’ve probably heard of hibiscus flowers, but what about the tea? Hibiscus tea is recommended for those looking to lose weight because it contains an enzyme known as phaseolamin that can aid in #weight loss efforts by breaking down complex carbs, reducing carbohydrate absorption and helping to maintain lean body mass by reducing the production of amylase.

5. GREEN TEA

You didn’t think you’d get through an article about tea without hearing about good old green tea, did you? Green tea continues to be one of the top teas for health and wellness, and turns out it’s also great for #weight loss. EGCG, or epigallocatechin gallate, in green tea promotes fat burning. Women's Health Magazine mentions a study where those who drank 2-4 cups of green tea burned an extra 50#calories. I think that’s a pretty convincing reason to sip tea throughout the day!

6. ROSE TEA

Rose tea is another uncommon yet useful tea when it comes to promoting #weight loss. This herbal tea is packed with antioxidants and vitamins and promotes healthy digestion. Having healthy digestion can help with myriad things, such as #skin conditions, preventing constipation and helping to clear out toxins.

7. YERBA MATE

Yerba Mate tea is often used in traditional medicine to treat a variety of conditions. Some Yerba Mate advocates claim that drinking it can help with headaches, lowering cholesterol, increasing oxygen supply to your heart, reducing lung inflammation and promoting #weight loss. It contains a stimulant called mateine, similar to caffeine, which can help increase your energy and metabolism. Many people find that Yerba Mate is a good alternative to coffee with more health

8. PEPPERMINT TEA

Peppermint tea has always been my go-to tea to help soothe my #stomach, but little did I know that it’s also great for helping to control your appetite and cravings, relieve indigestion and prevent overeating. This refreshing tea is caffeine-free and is a great drink to help you relax after a long day or anytime your tummy needs some TLC.

9. BILBERRY TEA

If your cravings for certain foods feel like they’re getting out of hand, drinking bilberry tea might be a way to keep those cravings in check. Bilberries, which have long been used in jams and pies, have a tart flavor to them and have a high content of flavonoids and antioxidants. Bilberry tea also helps balance blood sugar and suppress your appetite to help with#weight loss. According to Bilberrytea.net, you should not drink more than 2 cups per day to avoid any side effects and there is a rare possibility of an allergic reaction in some. If you have a medical condition, be sure to consult your doctor before you start drinking bilberry tea.

One of the best things about drinking tea for weight loss is that there tons of other health #benefits aside from only promoting weight loss. What better drink to add to your weight loss regimen than a healthy beverage that’ll help you#look and feel well, inside and out? Have you ever tried any of these teas for #weight loss?

Source

The 10 Best Weight-Loss Tips Ever

Iconica/Getty Im

ages

Iconica/Getty Images

Losing pounds doesn't have to be torture (we're looking at you, cayenne-pepper cleanse). Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days. (Plus, the weight will stay off.)

1. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. REACH FOR YOUR CELL

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

SOURCES: NUTRITION AND WEIGHT-REDUCTION SPECIALIST JANA KLAUER, MD, AUTHOR OFTHE PARK AVENUE NUTRITIONIST'S PLAN; NATALIE ROSENSOCK, RD; CERTIFIED PERSONAL TRAINER JASON WALSH

http://www.cosmopolitan.com/health-fitness/advice/a3223/10-best-weight-loss-tips-ever-0809/

3 Lies That Are Sabotaging Your Weight-Loss

So THAT'S why the scale won't budge.

PUBLISHED: FEBRUARY 16, 2015  |  BY JESSICA MIGALA

SHUTTERSTOCK

If you've tried every diet trick in every diet book and fat still clings to you like white on rice, it's easy to think you're just not meant for skinny jeans. But like a lot of "slimming" food, weight-loss advice isn't always fit for consumption. A recent study found there's little data to back up some popular pound-shedding tactics. Which explains why many women heeding such techniques end up throwing in the towel instead of reaching their goals, says study coauthor Krista Casazza, Ph.D., R.D.

Hey, don't feel bad. We've fallen for some of these ourselves in the past. And while we're always advocates of whatever—healthy!—trim-down methods work for you, keep an eye out for strategies that might be secretly thwarting your attempts to shift the scale.

The Lie: You Should Take It (Off) Slow
Reality: Yes, rapid weight loss can lead to the dreaded yo-yo effect. But your diet doesn't need to crawl along at the oft-touted half-pound-per-week rate—or even stick to a steady pace, says Elisabetta Politi, M.P.H., R.D., of the Duke Diet and Fitness Center. As long as you're going about it in a safe way, it's fine to drop five pounds in one week and lose only one pound in another. Bonus news for speed demons: Research shows that working with a tighter deadline can actually increase motivation. When overweight dieters were tasked with losing 15 percent of their body weight in either 12 or 36 weeks, 80 percent of people with the shorter time frame were successful, versus just 50 percent of those on the slower schedule.
  

The Lie: Drinking Water Prevents Overeating
Reality: The more H2O in your stomach, the less room for grub...right? Not exactly, says Barbara Rolls, Ph.D., a nutritional science professor at Penn State University. Water doesn't trigger your satiety sensors the same way food does, and even if it did, you pee the stuff out pretty quickly. Without the bulk of digestion-slowing fiber, you'll likely swallow just as many calories. Instead of straight glugging pre-meal, aim to eat more foods that are rich in fiber and water, a combo that will help keep you full. Rolls suggests a 150- to 200-calorie snack like an apple or cup of broth-based soup before your main course. "Our research proves this will help you consume 20 percent fewer total calories," she says.

The Lie: The Fewer Calories, the Better
Reality: It's true that you need to drop cals to drop pounds. But one of the main reasons people hit weight-loss plateaus is because eating too little can slow down the calorie-torching furnace known as your metabolism. And hunger pangs may interfere with the process that transforms white fat (the unhealthy kind that ups your risk for heart disease) into brown fat (the good-for-you type that—yesss—helps burn calories), per research from Yale School of Medicine. Make sure you're getting at least 1,200 calories every day, and never skip meals—doing so can also affect blood-glucose levels and send your appetite on a raging roller coaster that's ultimately more likely to cause you to overeat.

http://www.womenshealthmag.com/weight-loss/weight-loss-lies