Health News

Modest changes to your diet add up. Cutting just 100 calories a day translates into a 10 pound weight loss in one year.

Deprivation diets set you up to backslide because you can't survive on grapefruit and celery sticks for long. On the other hand, starting small allows you to make lasting lifestyle changes with less effort and discomfort. The only thing you'll notice will be your shrinking waistline.

Lose weight without hunger pains and fatigue. Take a look at these no-sweat strategies to start taking off pounds.

Changing the Way You Eat

1. Focus on fruits and vegetables. Aim for at least 5 servings a day of fresh or frozen fruit and vegetables. They're nutrient-dense so you'll feel full while eating less. 
   
2. Redo your salad. Some salads are more fattening than a fast-food burger. Steer clear of bacon, extra cheese, croutons, and creamy dressings. Pile up leafy greens and other vegetables instead. Add protein with grilled fish or chicken.
3. Budget your sweets. An occasional treat can make it easier to stick to your diet. Plan ahead for how you want to spend your sugar calories. A half ounce of dark chocolate has about 100 calories.
4. Carry snacks. You're less likely to overeat if you eat before you're ravenous. Keep cut vegetables and peanut butter in the office refrigerator. Pack a cooler with hummus and baby carrots.
   
5. Slow down. You'll be satisfied with less food if you give your brain a chance to realize that your stomach is full. Pull up a chair and savor your meals. Chew each mouthful carefully.
6. Reduce portions. You can enjoy a wide variety of foods like ice cream or baked ziti if you stick to a reasonable serving size. Learn to eyeball what four ounces of meat or one ounce of cheese looks like.
   
7. Dine at home. Eating at home rather than a restaurant will usually save you much more than 100 calories – even when you eat the same dishes. Luxury hotels and neighborhood diners both tend to use a heavy hand with oil, butter, and other fattening ingredients.
   
   

Changing the Way You Drink

1. Skip soda. A 12-ounce can of cola has 140 calories, and they're all sugar. Drop the soda habit or have a calorie-free club soda. Skipping soda can make a huge difference in weight loss. 
2. Limit juice. A cup of orange juice has about 130 calories. Opt for a small orange with 45 calories and more fiber. 
3. Rethink milk. Trade in whole milk for low-fat or skim milk. Soy and almond milk has even more protein and fewer calories, but check the label to avoid added sugars (in other words, don't get the sweetened ones).
   
4. Enjoy cocktail hour. A Bloody Mary has only 125 calories compared to 500 in the average Margarita. Wine and light beer are also good choices.
5. Whip up smoothies. Drink a meal. Choose ingredients that provide complex carbohydrates and protein like green vegetables, berries, peanut butter, Greek yogurt, protein powder, and flax seeds.
   
6. Slim down coffee. There are almost 50 calories in a tablespoon of sugar, and 20 in the same amount of half-and-half. Gradually cut back by half.
   
7. Brew tea. Tea has no calories, and it's full of phytochemicals that protect your health. Enjoy it hot or cold.
   
8. Focus on water. Make water your first choice for what to drink. Flavor it with mint, cucumber, or cut fruit for more variety. You may even want to add a splash of juice to add flavor to your water, but go easy on the juice or it will add too much sugar. 

Losing weight is easy when you cut calories in places where they won't be missed. Eat a little less each day, and exercise regularly so you can reach your fitness goals.

If you are following a sensible eating plan such as described above, plus you are exercising, you may want to consider improving your fat loss efforts with Reality Nutrition's Fat Burning Bundle. 

Does your workout suffer during peak seasons and rush hours at your gym? Most health clubs fill up during certain times like January, when new members are trying to fulfill their New Year’s resolutions, and after work, when commuters are squeezing in a session before taking the train home.

If you enjoy the extra hustle and bustle, it’s all good. On the other hand, if you’re tired of waiting in line for the treadmill or you're a little shy and intimidated by going to the gym, try these strategies for avoiding the crowds or learning to workout alongside them.

How to Avoid a Crowded Gym

1. Move outdoors. Exercising outside gives you a chance to admire the scenery and soak in natural light. You’re bound to feel more energetic and motivated. Plus, there are activities to match every season, like ice skating in winter or swimming and cycling in summer.
   
2. Head for home. Work out in the comfort of your own home. Install a home a gym or pick up a few pieces of simple equipment like a jump rope and kettlebells. Hire a personal trainer or watch exercise videos if you need instructions. There are a ton of exercise videos that you can also find on Youtube and other social media. 
   
3. Drop by weekend mornings. Most gyms look a little lonely in the early morning hours of Saturday and Sunday. Wake up early and check exercising off your to do list before lunch.
   
4. Work out late. Browse online to see if there’s a 24-hour gym in your neighborhood. As long as physical activity before bedtime doesn’t interfere with your sleep, you may prefer lifting weights during the night shift.
5. Look for flexible work. If your boss agrees, you may be able to hit the gym while everyone else is stuck behind their desk. Ask about flextime arrangements that could give you a day off in the middle of the week in return for working longer hours on other days. See if you can take a longer lunch hour as long as you make up the hours. Figure out the time of day where your gym is busiest through trial and error and then go when it's less busy.

How to Deal with a Crowded Gym

If you do end up having to deal with a crowded gym, here are some tips:

1. Take a group class. Reserve your spot by signing up for Zumba, Kickboxing, or CrossFit. The music and camaraderie may help you to burn more calories with less effort.
2. Share the equipment. Bodybuilders have a tradition of asking to work in. Partner with someone so one of you uses the barbells or the abs machine while the other one rests between sets.
3. Eliminate rest periods. Then again, you may want to cut out the downtime altogether. Instead of trying to find a bench to sit on until you’re ready for your next shoulder press, rotate between exercises that target different body parts so you complete your workout faster.
   
4. Increase the intensity. Another way to spend less time dealing with crowds is to increase the speed or amount of resistance. You can be out the door in half the time.
   
5. Try something new. Observe your surroundings or ask the gym instructors about which equipment seems less popular. You may find that you love the rowing machine that most members have been ignoring.
   
6. Be more flexible. Navigating a crowded gym usually comes down to thinking creatively. Be open to experimenting instead of sticking to a rigid routine. For example, if the biceps muscles machine you normally use is taken, then learn how to work out your biceps using cables, dumb bells, or barbells. Switching up your workouts like this is actually a good way to get better results anyway. 
   

You can have a great workout even when the gym is jam-packed. Adjust your timing to avoid the crowds or plan a routine that keeps you moving when the line for the treadmill is standing still.

The holidays are a special time for all, and you should take the time to indulge yourself. However, at the same time you should keep your health in mind because it's easy to be tempted into going overboard and then having to lose the excess pounds later. 

It all starts with Halloween and all the extra treats that are lingering in your candy bowl. Then we're lead into Thanksgiving, where the average person will ingest over 3 times the number of calories that they should be eating, or even more.

Then the winter holidays come along. Family togetherness usually equals lots of snacking and appetizers and big meals. Also, don't forget all the baked treats! Can you eat all of these things? The answer is yes, but in moderation.

Follow these tips to help you stay in control of your fork:

1. Go in with a Plan. Before you find yourself being tempted by food, tell yourself how much you're allowed to eat. In the weeks following Halloween, save yourself 10 pieces of candy to eat. Give the rest away to coworkers and neighbors. For Thanksgiving and other family holidays such as Christmas, allow yourself to indulge on one item such as the appetizers or the dessert - not both.

2. Don't Be Too Strict. While you may be tempted to be tough on yourself during other times of the year, the holidays are a time you should allow for some relaxation from the strict behavior. Don't try to get through entire evenings without enjoying any of the food. The starvation diet only works for so long until you fail and over-consume. Work on your moderation skills instead.

3. Don't Punish Yourself. Everyone makes mistakes. If you do slip up and overeat one day, in the long run it won't make much of a difference. Just tell yourself that you'll try harder next time. Don't be tempted to just give up and continue the poor eating decisions. It's when you have many bad days in a row that you can ruin a good diet plan. One bad day here and there isn't something to beat yourself up over. 

4. Watch the Alcohol Intake. It's true; alcohol usually flows freely at holiday events. You can indulge yourself here as well. While you may be able to get away with having a few drinks spread out over the evening, remember that the calories add up. Consider alternating between alcoholic drinks and pure, refreshing water.

5. Wear Tight Fitting Clothes. If you have some issues controlling your holiday behaviors, consider wearing some tight fitting clothes. Don't make yourself too uncomfortable, but at the same time you'll want to feel the reminder if you begin to eat too much.

6. Plan Healthy Meals. If you're hosting any of the holiday events, consider going with some healthier alternatives to some popular meals. Healthy doesn't always mean bland or unappealing. Get creative and try some new recipes. Spices can also really boost flavor without adding a lot of calories. 

7. Remember to Take Breaks. During a long evening with family and friends, sometimes you'll lose track of your eating habits. Make it a point to take breaks where you know there isn't a plate or a drink in your hand. Concentrate on the conversations you're having instead.

8. Eat Before You Go. If you're off to a holiday event at someone else's house, eat something healthy before you leave. This is especially important if you know you'll be tempted by all the unhealthy treats that'll be available. If you aren't particularly hungry when you show up, you won't feel such an urge to begin eating.

Just remember to have a good time! If you're bummed about not getting to eat everything that you want, concentrate on all the other aspects of the holidays. There are many other fun activities to engage in that don't involve eating!

If you work out, you’ve probably heard about rest and recovery. You may also be wondering what’s the difference between the two and how can you use the concept to make your workouts more effective.

The major difference is the level of activity. Rest days are just what they sound like. You might lie around on your couch watching movies or just avoid doing anything strenuous. Active rest, or active recovery, days mean you engage in exercise, but it’s significantly less intense than your usual workouts.