Easy Things to Do Every Night to Lose More Weight

5. Plan a Protein-Packed Breakfast Deciding the night before what you’ll eat in the morning means there’s no risk of grabbing something junky — or skipping breakfast altogether and getting slammed with the urge to snack mid-morning. While you’re prepping ahead, aim for a breakfast that packs at least 10 to 15 grams of protein, […]

Easy Things to Do Every Night to Lose More Weight

4. Sit at the Table — and Don’t Look at a Screen Make dinnertime its own special event free of multitasking. Eating with distractions like TV or your phone makes it harder to pay attention to your hunger and fullness cues, which can cause you to eat faster and take in calories that you don’t […]

Easy Things to Do Every Night to Lose More Weight

3. Downsize Your Dinner If dinner tends to be the biggest meal of the day and breakfast tends to be the smallest, try flipping those proportions. The body’s metabolism works at a significantly higher rate in the morning compared to later in the day, according to findings published in February 2020 in the Journal of Clinical […]

Easy Things to Do Every Night to Lose More Weight

2. Eat on the Early Side When it comes to picking a dinner time, you’re better off being an early bird than a night owl. Adults who ate dinner at 6 p.m. burned 10 percent more fat and experienced blood sugar peaks 20 percent lower compared to those who waited until 10 p.m. to eat, […]

Easy Things to Do Every Night to Lose More Weight

1. Eat Dinner, Not Snacks Do your nighttime calories tend to come in the form of a constant stream of nibbles, instead of an actual dinner? It can be tempting to grab a snack when you finish up work — and continue having a munch here and a munch there throughout the night. But grazing […]

Easy Things to Do Every Night to Lose More Weight

Even if you have no problem faithfully sticking to healthy food choices during the day, the hours between finishing work and going to sleep can be plagued by pitfalls that can send weight-loss plans veering off course. At the end of a busy day, food can go from simple sustenance to a source of relaxation and even […]

Tips For Losing Weight After Lockdown

2. Stay Consistent Consistency is key, but that doesn’t equal perfection. All London means here is to stay consistent in the ways you can. Nail down your eating and workout habits, then start to figure out how you can improve them. “A big component of the WW app is tracking, which builds awareness about your habits, meal patterns, preferences (what you […]

7 Signs Your ‘Healthy Diet’ Is Actually Disordered Eating

2. You Fixate on the Quality of Food Are you preoccupied with checking ingredient lists and nutritional labels? This is another indicator of orthorexia, Moskovitz says. It may also present as excessive worry and fear about eating sugar, additives and other chemicals that the person deems toxic, Conason adds. What’s more, some individuals will only consume […]

7 Signs Your ‘Healthy Diet’ Is Actually Disordered Eating

To help you differentiate, read on for red flags that indicate you may be struggling with this condition. 1. You Think About Food Constantly We all know that meal planning each week can be time-consuming. But when thoughts of food dominate your headspace 24/7, that’s a major warning sign for problematic eating, says Lisa Moskovitz, RDN, founder […]

7 Signs Your ‘Healthy Diet’ Is Actually Disordered Eating

Adopting a “clean eating” plan has become a popular way to lose weight and improve overall health. But while being more mindful of consuming minimally processed, whole foods can be a good thing, the drive to eat healthy can sometimes veer into a problematic preoccupation with what you’re putting on your plate. Unfortunately, it’s not […]

Developing a Healthy Relationship With Eating and Exercise

Understanding calories and energy expenditure is important to overall health, but obsessing over the two won’t do you any favors. Though it can be hard to reframe these obsessive thoughts, start by focusing less on quantity and more on quality, as well as how both food and exercise can benefit your body outside of your […]

Cleanses – Do They Really Help?

Cleanses have recently become popular as a means to improve health and energy, rejuvenate the body, lose weight and slow aging. According to Spins research, between October 2008 and October 2009 Americans spent more than $100 million dollars on cleansing and detox products in an effort to lose weight, gain energy and purify themselves of […]

The Undeniable Facts of Weight Control

Individual total calorie intake is determined by personal activity, body statistics and goal including desired time frame. The foods that make up your allowed calories can be structured to improve health & performance. One single fact determines the rate of weight/fat loss: the average daily calorie deficit. This is defined as the difference between how […]

Weight Control: The Facts Make It Easy – Part II

Visibility allows flexibility – do it your wayTo reiterate, nowhere in Part 1 did we tell you what to eat or do to lose weight.  All we have said is “know how many calories you burn, what you want to weigh and when, and then you’ll know how many calories you get to eat.” And by now […]

Weight Control: The Facts Make It Easy – Part I

If you know what to do, then why CAN’T you control your weight? The simple answer to the question is motivation, because everyone knows how to lower their weight – everyone. Yes, ALL adults know (albeit many are in denial) that their undesirable or oversized fat stores are a result of eating or drinking more […]

A 1,200-Calorie Sample Menu

While you can easily incorporate many of your favorite foods into a low-calorie diet, sample menus can help add variety or reinforce the concepts of balance and moderation. Below, you’ll find a weeklong sample menu for a balanced 1,200-calorie plan. At any meal and snack, add water, unsweetened hot or iced tea or sparkling water […]

Make Every Bite Count

Hunger and cravings are significant barriers to any meal plan. To counter this, Malkani recommends more high-volume, fluid-containing and low-calorie foods, such as salads, vegetables, soups and fruits. In addition, she recommends eating balanced meals, drinking plenty of water and incorporating high-fiber foods, such as whole grains and legumes. Equally important is to avoid getting calories […]

Steps To A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

Step 3: Shop and Plan Whether you are simply improving food choices or following a low-calorie meal plan, planning ahead is important for success. The Academy of Nutrition and Dieteticsrecommends that you start with a thoughtful grocery list. Make this list after planning meals for the week, and take note of what you already have on […]

Steps To A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

Step 1: Seek Expert Advice A 1,200-calorie diet is not inherently risky and may work well if this energy intake helps you achieve gradual, safe weight loss. But if following this plan makes you hungry or weak, you probably need to adjust your diet. Also, if this low-calorie plan causes rapid weight loss — greater […]

A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

If you’re trying to lose weight, cutting back on calories is an important step. A diet that limits the daily calories to about 1,200 may help you reach your goal weight but may provide too little energy and nutrients for most active women and men (men need at least 1,500 cals per day). Regardless of […]

How to Eat the Right Number of Calories

First, determine the number of calories you should be eating each day to maintain your weight by using the chart in the Dietary Guidelines for Americans, which breaks it down by age, sex and physical activity level. For healthy weight loss (about 1 pound per week), you should aim to cut about 500 calories a day from that […]

How to Eat the Right Number of Calories

First, determine the number of calories you should be eating each day to maintain your weight by using the chart in the Dietary Guidelines for Americans, which breaks it down by age, sex and physical activity level. For healthy weight loss (about 1 pound per week), you should aim to cut about 500 calories a day from that […]

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

You’re Hungry All the Time When you begin a weight-loss plan, your body might need time to adjust to eating fewer calories, so a hunger pang here or there is common. But if you’re constantly craving your next meal or snack after a few days, something might be up. “Thinking about food all the time […]

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

Weight loss relies on a fairly straightforward equation: To drop the number on the scale, you must consume fewer calories than your body burns. With this in mind, it seems logical that cutting as many calories as possible can help you shed pounds faster. Makes sense, right? Hate to break it to you, but this […]

Introduction To Basic Nutrition

Understanding basic nutritional concepts and the components of a healthy diet is important to everyone. Proper nutrition is vital to an individual’s health and wellness as well as peak athletic performance. Major causes of death and disease are intimately linked to poor diet and a lack of physical activity, and an inadequate diet is associated […]

Guidelines for Portion Sizes

The standard serving sizes are often much less than what people actually eat. Many individuals often believe they’re eating fewer calories than they take in, which can lead to unwanted weight gain. Here are a few guidelines to help you control your portions, calories, waistline, and ultimately your health. You are What you Eat – […]

How You May Be Sabotaging Your Weight

Weight Control Basics You may recall from Weight Control 101 that your weight is determined by the calories you take in and the calories you burn on a daily basis. If you’re like most adults, you’ve been taking in more calories than you burn and you have excess body fat that you’d like to get rid […]

Weight Control 101

One factor determines your weight …calories. Controlling your weight comes down to one thing – managing calories. Your body is a complex machine that requires fuel to run your metabolism and perform all movement. Calories from the food and beverages you consume provide this fuel. If you burn all the fuel you take in, your […]

Why Food Logging is Critical for Weight Control

Food Logging – A Powerful Weight Loss Tool You may surprised by the fact that losing weight is not the main challenge for most people. Keeping it off is much more of a struggle. In fact, only a small percentage of those who lose at least 10 percent of their initial body weight manage to […]

You’re Not Losing Weight

If your weight loss grinds to a halt, you might think that slashing more calories is the solution. It’s probably not. Though it sounds counterintuitive, your low-calorie diet could be the reason you’ve stopped shedding pounds in the first place. “Whenever you limit calories to lose weight, your metabolism can go through a process called […]

Why Eat More Fiber?

Hunger, energy levels and digestion are all directly affected by how much fiber you eat. Fiber is the zero-calorie part of plant-based food that the body’s enzymes can’t completely break down and, therefore, it passes through the body undigested. “If soluble fiber is a sponge, insoluble fiber is a broom that sweeps everything out.” “Fiber […]

9 Ways to Break Up With Emotional Eating for Good

Even with all of the nutrition know-how, resources and willpower under the sun, your healthy-eating intentions can dissolve in a flash when stress, sadness or boredom take over. The good news? There are ways to break the cycle and stop emotional eating. Try these nine expert- and research-backed strategies to regain your balance and nix […]

Do What Works For You

Do what works for YOU Weight loss can be achieved in many different ways as long as you consistently burn more calories than you consume. However, to achieve and sustain results, follow the example of successful losers who selected behaviors they could maintain for life. Keep in mind that you can start by making small […]

Trying to Lose Weight? Eat More of These 3 Things

By Kelly Plowe, MS, RDN Updated February 8, 2020 The focus of weight loss typically is to eat less, but what if you focused on eating more? A major concern with the way we eat today is that we’re filling up on a lot of foods that don’t serve us well (i.e. fast-food, ultra-processed foods, […]