There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health. 

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate. 

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help. 

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure. 

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie. 

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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Trick-or-treating on Halloween is a time-honored tradition for many children. The costumes and decorations seem to get more impressive as the years go by. People become heavily invested in transforming their front lawns into clown mayhem. Others prefer to go all-out with their costumes and let other people go to the extravagant level with home decorations. 

That’s all well and good and enjoyable for all, but we haven’t touched on the hot topic that all parents discuss on this unofficial holiday: candy. As a general rule, it’s wise to have a good balance of healthy food and junk food. For children, proper nutrition is integral for their growth, development, learning, and overall health. Some children have a fairly decent understanding of candy and only need a couple pieces to satiate their sweet tooth. Other kids continue to open wrappers and shove their faces full with any sweet creation they collected while trick-or-treating.

About 89% of children participate in Halloween activities, so it is important for parents to have some tricks of their own. Kids will undoubtedly wonder why they cannot have more treats, so you need a few ideas to avoid sugary meltdowns. Continue reading for some helpful information and a few surprisingly fun and enjoyable treats.

Don’t Forget Halloween Traditions

Candy is but one focal point of Halloween, and we encourage you not to forget other fun traditions. Get your children involved with decorating the house, carving pumpkins, or have them contribute to their own costume creation. That will usually inspire them to carry these traditions through the rest of their lives. Perhaps they become thrifty creative types who go all out on costumes every year!

Find Other Uses For Candy

There are many programs available if you want to donate candy to troops, sell it, or even give it away. If you do not want the candy your child collects to go to waste, you can freeze it or even bake with certain types. Since the holidays are around the corner, you may consider making gift baskets with the candy.

Set Limits

Do not let your child keep the candy in their bedroom. You should keep the candy in a secret location in the kitchen. Children are crafty and may find ways to sneakily steal some candy, especially if you keep it off limits for good. Do your best to divide the Halloween haul into small portions and put limits on the amount your child eats. That way you are not denying them their treasure; rather, you are letting them enjoy it in moderation.

Keep Your Expectations Realistic

Around the time of Halloween, children will eat sweet stuff, be it at school, at home, while visiting a shop, or after trick-or-treating. You may expect some Halloween trading to happen during school lunches. Or perhaps they enjoy a small treat after dinner. Just set expectations that your children will have some candy. Depriving them of that candy may actually cause negative outcomes. 

Halloween lands on October 31, but the entire month is Halloween Safety Month. This is a good time to talk with your children about safety while they are out trick-or-treating. It is also a good idea to educate your children about portion control and the effects of sugar. To help enjoy healthier treats than candy, here are a few fun Halloween-themed recipes. 

Halloween Banana Ghosts And Clementine Pumpkins

A little chocolate never hurt anyone! That is especially true if you pair the chocolate with bananas and clementines. You can’t give these out to trick-or-treaters, but you can make them for your own household!

Click here to make the recipe. 

Frankenstein Avocado Toast

It’s alive! Create a monster avocado toast with this themed appetizer. It’s fun for everyone who sees it and you can get the whole family involved for assembly. Have one person assemble the different parts of Frankenstein’s monsters!

Click here to make the recipe. 

Homemade “Blood” Vial Juices

Pull out the festive stops this Halloween by making these healthy “blood” vials. These are much healthier than classic V8 juices, which are full of sugar. Get in the spooky mood with this “blood” juice that goes great over ice!

Click here to make the recipe.

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The word “holiday” is essentially synonymous with food. People get together and celebrate with unlimited drinking and eating. More often than not, the food and drinks are of the less-than-healthy varieties, especially during Labor Day celebrations. 

People often refer to Labor Day as the last hurrah of summer. People bid adieu to the summer fun in the sun and prepare for cooler days. BBQs, football, shopping, potlucks, and beach parties go hand in hand with Labor Day. In fact, an average of 160 million Americans enjoy a cookout at some point during the holiday weekend.

When you come face to face with so many temptations, it’s hard to resist them or maintain discipline. Because most people fall into the trap of indulging more than they should during Labor Day weekend, we have detailed many helpful tips to stay healthy. Avoid diet pitfalls and stay on track. We believe in your willpower!

Don’t Skip Meals

For most holidays, including Labor Day weekend, the common thought is to skip meals to save room for the big feast. This is the worst approach you can have because skipping meals often leads to overeating. It’s better to have several nutritious snacks or smaller meals throughout the day before the potluck, party, or festivity. A handful of nuts, plate of fruit, fruit and vegetable smoothie, or even a small salad are excellent options to help you feel full and keep you from overindulging. 

Consider Which Parties To Attend

There are parties that have every unhealthy food under the sun, and then there are parties with a more health-conscious theme. Everyone has friends who want to lose weight or put their health first. If you receive an invite from one of those friends, consider attending that Labor Day event versus the unhealthy one that is essentially a ticket to high blood pressure and weight gain. When you spend time with like-minded people who have more of a focus on health, you will benefit. 

Grill Healthy

Hotdogs, burger patties, slabs of steak, and ribs aren’t the only things you can cook on the grill over the holiday weekend. You can shift your focus from meat to vegetables. Slice a head of cauliflower into thick steaks or grill portobello mushroom caps. Marinate veggie kabobs and then grill them for maximum flavor and a little char. There are many healthy ways to grill, so look up some recipes online and get creative with your food. 

Survey The Spread Before You Load Up

When you go to a table of food without a plan in place, you will most likely grab a little bit of everything, and then some. Don’t just wander the food table and grab anything that looks appetizing. Scan the table and take a closer look at what you can eat. Come up with a plan for what to grab and then go in. Additionally, it’s beneficial to pinpoint the foods you really want. You don’t have to eat everything just because it’s there. Make an effort to control portion sizes and try to make at least 50% of your plate consist of vegetables. 

Avoid Alcohol

Some people don’t count liquid calories, but knocking back a few alcohol beverages can quickly ramp up your caloric intake. It’s very common for people to drink alcohol at Memorial Day, Labor Day, Thanksgiving, and Christmas celebrations. If you are trying to eat mindfully, though, it’s best to avoid alcohol. Not only does alcohol lead to excess food consumption, but it also impairs your ability to resist temptations. After a few drinks, the desserts you are trying to avoid may quickly find their way onto your plate. 

Just Say No

The power of the word “no” is very real. You don’t always have to say yes to every food item in sight. For instance, if someone wants to offer you something that you know you should avoid, you can politely decline by saying, “It looks so tasty, but I’m too full right now. Thanks for asking, though.” 

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It’s always hotter during summer, and to think otherwise would be foolish. This year, however, temperatures exceeded 100 degrees Fahrenheit in many areas around the United States. Wildfires in California, the Pacific Northwest, Utah, and even across the world in Turkey resulted from excessive temperatures and dryness. Both fires and heat waves are uncomfortable and dangerous, and present a major health threat.

The Dangers Of Heat Waves

According to the Centers for Disease Control and Prevention (CDC), extreme heat is defined by temperatures that are much hotter and/or humid than average for certain areas. Some areas experience excessive dry heat, while other areas have muggy, humid temperatures. The humidity can make it feel hotter than it is, and dry heat can feel like you are in an oven. According to data at the CDC, about 700 people in the United States die each year from heat-related exposure. Heat waves pose several health risks, including:

• Heat cramps
• Kidney damage
• Dehydration
• Heatstroke
• Heat exhaustion
• Impaired mental health

While the end of summer may be in sight, temperatures are still hot and dangerous. Heat waves can come at any moment, and it’s best to be prepared. Continue reading to learn about a few tips that can help you stay healthy when temperatures rise.

Avoid Excess Caffeine & Alcohol Consumption

It’s common for people to over-consume both alcohol and caffeine during summer, especially at parties or gatherings. It’s more habitual than anything, but these beverages don’t promote hydration. Actually, caffeine and alcohol can dehydrate the body. If you notice that the color of your urine is dark yellow, you need to stop drinking everything except water and electrolyte beverages. Maybe go for some electrolyte-rich beverages like coconut water or homemade detox waters. 

Stay Hydrated

This seems like an obvious tip, but too many people suffer from dehydration in hotter weather. You should always have fluids with you, especially water, when it’s hot outside. If you find a great electrolyte powder that has minimal sugar content, you can pour that in your water. When you sweat, you lose electrolytes and you need to replenish those stores to avoid health complications like dehydration, kidney problems, or heat exhaustion. Water intake will depend on activity level, sex, age, and overall bodyweight. When the weather is hotter, drink more water than you think you need to. Click here to learn simple tips to improve hydration.

Look For Indoor Activities

Most indoor places have the air conditioning working overtime during the summer. If you want to save energy and avoid running your A/C unit like crazy, head to a place that is naturally cool. If you don’t want to go to a mall, head to a movie theater, library, museum, or other establishment with A/C. 

Dress For The Weather

If you are experiencing a heat wave, don’t wear jeans and a hoodie. There’s no reason to do such a thing. It’s best to wear light, breathable clothing that fits loosely. Additionally, opt for light colors to avoid overheating. It’s also beneficial to wear wide-brimmed hats and sunglasses with polarized lenses for even more sun protection. Depending on how long you plan to be outside, consider lathering exposed skin in sunblock. 

Eat Lighter Meals

If you want to keep your body on the cooler side, it’s best to eat meals that don’t weigh you down. Rather than scarfing down potato salad or fries, ribs, brisket, chicken, rice, corn, and other heavy foods, opt for lighter meals. Consider an entree salad or Buddha bowl with quinoa and roasted sweet potatoes. Smoothies are also an excellent option. When the body has to work hard to digest food, it generates heat within the body. Keep food options light and be conscious about the size of your portions. 

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Have you noticed getting tired after Thanksgiving dinner? Before you blame the tryptophan in the turkey, it’s actually the loads of carbs you consume in one sitting. You can avoid the grogginess by eating slower, taking a walk after dinner, or even just taking smaller portion.

Chapters:
0:00 Prologue
0:17 The Shocking Truth
0:19 New Study for the Sleepless
0:26 Colon Cancer
0:40 Colorectal Adenomas
1:00 Decrease of Melatonin
1:20 Chronic Insomnia
1:42 End Credits

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The Fourth of July is a day for Americans to celebrate their independence by doing three things: drinking, eating, and blowing stuff up. Would it be America’s birthday if those three things didn’t happen? Some argue that this holiday is more about food than fireworks. Just because it is a holiday weekend that involves gatherings with friends and family, it doesn’t mean that you should completely let yourself go. 

It’s easy to let food and drink get the better of you during holiday festivities. Even if you happen to be on a diet already, hotdogs, ribs, burgers, beers, and the array of chips and dips can make you weak in the knees. Temptation exists on every picnic table, grill, and in every fridge. You don’t have to lock yourself away from the good times, though, because there are ways to make your Fourth of July weekend a little healthier. You don’t have to take wheatgrass shots and eat smoothie bowls (nothing wrong with that plan, though) this weekend, but you don’t have to ignore your health either. Stay healthy this Independence Day with the following tips. 

Swap The Soda For Seltzer

This is an easy way to limit your sugar intake during the holiday weekend. A common 12-ounce can of soda can contain between 35-42 grams of sugar. Depending on the beverage, the sugar content can be higher or lower. Since it’s common for the average person to crack open more than one can of soda during Independence Day festivities, it’s a healthier option to switch to seltzer water. There are so many seltzer waters in existence, some of which have crispy carbonation and subtle flavors with no added sugars. Enhance your bubbly water game by adding lemon or lime slices, muddled blueberries, or fresh mint to the glass. 

Keep It Light

Most food that people make for Independence Day festivities is very hard on the body. It can lead to sluggish digestion, dehydration, and fatigue, especially if you spend the day in the sun. Instead of feeling like you can’t even get up from a chair, opt for lighter food options that balance the main course. Make a collection of salads, a veggie tray, a fruit medley, or homemade hummus and salsa recipes. Just don’t eat an entire bag of chips!

Keep The Grains Whole

It’s hard to convince people to let go of the familiar and make healthier choices on a classically unhealthy holiday. Rather than white bread or buns that contain enriched flour and refined sugars, choose whole wheat or sprouted grain varieties. If you make pasta dishes like pasta salad, consider using one of the many gluten-free pasta options that exist. There are lentil-based, quinoa-based, brown rice-based, and spinach based pastas! You can also add cold barley or quinoa to salads in order to increase your fiber and protein intake. 

Protect Your Skin

While the focus of this article is predominantly on diet tips, the skin deserves equal attention and care. Don’t neglect your skin while grilling, swimming, or lounging out in the sun this weekend. In order to keep your skin sunburn-free, apply a sunscreen with a sun protection factor (SPF) of 30 or higher. Ideally, the sunscreen should be water resistant and environmentally friendly. Apply sunscreen 15-20 minutes before sun exposure to reduce the risk of UVA and UVB damage. If you take a dip in the ocean, pool, or lake, or you simply sweat a lot, reapply every two hours or so for optimal protection.

You Can Grill Veggies Too

Do you want to know the craziest thing? You can grill more than meat! The flames that provide lovely char to your meats have the same effect on veggies. If you have a grill basket, load it up with a vegetable medley of zucchini, bell peppers, onion, and garlic. Alternatively, grill some asparagus with olive oil and lemon juice. Portobello mushrooms also hold up incredibly well on the grill, and marinating them only enhances the flavor. Don’t forget that veggie kabobs are great options too!

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From Thanksgiving and Hanukkah to Christmas and the New Year, the festivities never seem to end. Family members come from out of town, offices and friends throw holiday parties, and it all seems to revolve around food. Many people often indulge a little more than usual, imbibing too many glasses of wine and getting extra helpings of dessert. If you have diabetes, the copious amounts of food can make it difficult to manage the condition. You do, however, have the ability to navigate the holidays in a healthier way as a diabetic.

Finding balance during the holidays can be tough for diabetics. Managing blood sugar may not always be the easiest task, and the holidays demand more of your attention. If you want to maintain energy for all the holiday festivities, it’s integral to not let yourself go. While healthy eating plays a role in managing the condition, there are other steps you can take to help balance blood glucose levels. Continue reading to learn more about tips that can help you prepare for a healthier holiday season.

Be Selective

Traditional holiday dishes tend to be quite rich and carb-centric. Mashed potatoes, dinner rolls, pumpkin & pecan pies, stuffing, candied yams, and are just some of the dishes offered at traditional holiday gatherings. One of the best things you can do as a diabetic is be selective, focusing on dishes that are more “special” than others. If you can’t survive a holiday season without your mother’s green bean casserole, skip some other dishes and enjoy that one thoroughly. You can generally estimate which meals have more carbs than others, so keep that in mind as you put food on your plate. 

Know Your Carb Counts

If you want to manage diabetes, it can be beneficial to familiarize yourself with the carb counts of certain foods and dishes. Once you know how certain foods affect your blood sugar, you can make more educated decisions about food. For example, if brown rice, smoothie bowls, and sweet potatoes are regular staples, you know how much insulin you need to cover those foods. Every person’s body reacts to food differently, though, meaning there is no one-size-fits-all answer for carb counting. In general, eating starchy, cooked carbs tends to require more insulin than a bowl of raw fruit. 

Don’t Neglect Vegetables

Vegetables don’t typically take center stage on holiday spreads. If vegetables are present, they tend to be cooked with other heavy ingredients like sugar, butter, and dairy. Going to a holiday party or gathering? Offer to bring a green salad, baked Brussels sprouts, or roasted vegetables seasoned with various spices. You get bonus points for choosing non-starchy vegetables like broccoli, cauliflower, or spinach. Not only do they help fill you up, but they also give the body a break from the high-fat, high-calorie, and high-carb holiday dishes. 

Time Your Meals

During the holidays, it’s common to go from a family feast to a friend’s party. Isn’t it strange that they all seem to be at odd times? That’s the holidays for you! In regards to timing, it’s important to plan how you will adapt when meals don’t align with your typical eating times/meal schedule. If you take insulin injections or a pill that lowers blood sugar, you may need to have a snack at your regular meal time to prevent low blood sugar. It’s also beneficial to eat breakfast and healthy snacks because “saving up” for a big meal can negatively affect blood glucose levels. In conjunction with this tip, don’t skip meals either, as that can lead to hypoglycemia.

Eat Smaller Portions

At some point in time, the holidays became a contest for who could eat the most food. Because many holiday dishes are carb-heavy, it’s beneficial to approach the holiday spread in a mindful way. Eating mindfully generally translates to being mindful of your portions. If you can’t decide between two high-carb dishes, employ the two-tablespoon rule. Only serve yourself a two-tablespoon portion of those foods. Essentially, you’ll be sampling some of your favorites! Keep in mind, though, that sampling every single dish can drastically increase the carbs and calories. Consider eating off a dessert plate to keep your portions in check. 

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The ketogenic diet isn’t the only popular health trend at the moment. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is one of the highest rated diets for heart health and weight loss. It’s not a mere fad diet, unlike many popular diets like Whole-30 or the carnivore. During the DASH diet, you don’t have to eliminate food groups; rather, it’s about making manageable changes and nutritional advances. 

What Is The DASH Diet?

Like most diets, the DASH diet puts an emphasis on fruits, vegetables, whole grains, nuts, seeds, and lean protein. These foods are rich in beneficial, heart-healthy nutrients like calcium, fiber, antioxidants, protein, and potassium. DASH discourages foods like full-fat dairy products, tropical oils, sweets, sugary beverages, fatty meats, and foods rich in saturated fats. Additionally, you have to limit your sodium intake to 2,300 milligrams (mg) per day. Lower sodium DASH diet eventually brings this number down to about 1,500 mg per day.

The DASH diet is meant for long-term maintenance. Nutritionists relate the it to the Mediterranean diet, and both of them are tied for the best overall diet. By balancing protein, carbohydrate, fat, and other nutrient intake, you can experience better heart health and weight loss. 

How Does DASH Work?

One of the primary things that people love about the DASH diet is that there are no drastic dietary changes that take place. People start out by making small changes that they can manage. This can be as simple as adding an additional fruit or vegetable to every meal, or snacking on unsalted almonds in place of processed chips. One of the primary goals, however, is to use herbs and spices in place of salt. 

When it comes to what people eat on this diet, the primary focus is on fruits, vegetables, low-fat dairy, lean protein, legumes, and nuts. Consuming less salt and increasing exercise are two elements of the diet that contribute to improved metabolic function and weight loss. One study monitored blood pressure levels of people who followed the DASH diet. When coupled with exercise and portion control, people experienced a reduction in blood pressure levels. They lowered blood pressure by 16 mmHg systolic and 9mmHg diastolic. If your blood pressure is considered high, you may want to consult your health care professional about how DASH can benefit your health and get you off blood pressure medication.

Whom Is DASH Good For?

This diet was specifically designed for people with high blood pressure. The National Heart, Lung, and Blood Institute (NHLBI) and American Heart Association (AHA) both promote this diet. If blood pressure readings are higher than 130 mmHg for systolic blood pressure and higher than 80 mmHg for diastolic blood pressure, DASH may offer assistance with reducing levels. 

People who eat processed foods, sugary drinks, packaged snacks, excess red meat, fried foods, and refined grains can benefit from DASH. It’s a lower sodium diet, which is beneficial for people with high blood pressure, or those who are at risk for type 2 diabetes. Because the diet is rich in magnesium, calcium, fiber, and potassium, it’s possible to lower sodium levels in the body. Those are natural electrolytes that help the body release excess fluid that contributes to high blood pressure. People who are overweight are typically deficient in these nutrients, so DASH corrects these deficiencies to promote optimal health. 

The Average DASH Diet Eating Plan

• 6-8 servings of whole grains daily
• 6 or fewer servings of lean protein, or wild-caught fish
• 4-5 servings of fruit
• 4-5 servings of vegetables
• 2-3 servings of low-fat or fat-free dairy products
• 2-3 servings of healthy fats (avocado oil, nuts, olive oil, etc.)

Daily Nutritional Goals on DASH

• Total fat is less than 27% of calories
• Protein is less than 18% of calories
• Cholesterol is 150 mg or less per day
• Saturated fat is less than 6% of calories
• Fiber is 30 grams or more per day
• Carbohydrates are more than 55% of calories

When it comes to weight loss or weight management in relation to calories, you may need to adjust them for your health goals. The DASH plan provides information for diets that have 1,200, 1,400, 1,600, 1,800, 2,000, 2,600, or 3,100 calories per day. 

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Most American adults are either overweight or obese, both of which increase the risk of heart disease, diabetes, and other health problems. While demographic trends vary, 42.4% of the U.S. adult population is obese. That is a 26% increase in the national adult obesity rate since 2008. In order to solve the obesity epidemic, the country has to address conditions that contribute to weight gain. 

Some people simply face obstacles in life that make it harder for them to lose weight. Others are content with their weight and adopt the body positivity mindset, There’s nothing wrong with being confident in your own skin, but being overweight puts you at risk for numerous health problems. In fact, obesity increases the risk of serious COVID-19 outcomes. While losing weight is a sound idea in theory, putting it into action and seeing results is a completely different animal. There are many challenges people face when trying to lose weight, but they don’t often follow the right rules. 

There’s a wealth of information in the world about weight loss programs, diets, hacks, and tips. The problem is that not all of that information is backed by research or science. Weight loss can be a process of trial and error, primarily because each person is different, but there are science-backed tips that truly work. Weight loss is hard enough and you don’t need any more challenges that prevent the pounds from falling off. Let’s get you on the right track with the following tips to help you lose weight this year. 

5 Evidence-Based Weight Loss Tips

Make Lunch Your Main Meal

The common model is that dinner is the largest or most substantial meal of the day. Let’s scrap this way of thinking because eating a large portion of food at the end of the day can cause people to lose weight at a slower rate. Additionally, eating a smaller lunch causes you to have a ravenous hunger when dinner rolls around. This causes you to eat more than you should at dinnertime. You want to give the body sufficient time to digest food, which is why lunch should be your biggest meal of the day. One 12-week study found that women who made lunch their primary meal lost 12 pounds, while women who made dinner their primary meal only lost 9 pounds. 

There’s No Magical Combination Of Foods

There are so many fad diets that promote specific food combinations that promote the most weight loss. Ultimately, it’s more about your portions and the types of food you eat. Additionally, you have to understand your own metabolism, adding exercise when necessary to boost the weight loss process. Remember that once the body gets used to something, you have to change up the routine to continue the weight loss process. 

Drink Water Before Your Meals

Some people love taking part in water fasts because it helps to flush out waste and contributes to weight loss. Drinking water is a great way to boost your metabolism. In fact, one study found that regularly drinking water boosts metabolism by 24-30% over a 1-1.5-hour period. Drinking water before a meal is one of the oldest weight loss tricks in the book. No matter what diet you try, drinking about 17 ounces of water 30 minutes before your meal can help you reduce your caloric intake and lose 44% more weight than people who don’t drink water before meals.

Intermittent Fasting

This is a popular eating pattern that cycles between periods of fasting and eating. The most common form of intermittent fasting involves fasting for 16 hours a day and eating during the other eight-hour period. That doesn’t mean you can eat whatever you want during that eight-hour eating period, though. According to short-term studies, intermittent fasting is more effective for weight loss than reducing your caloric intake. Plus, studies show that you don’t lose as much muscle mass during this approach to weight loss, which is common during caloric restriction. 

Avoid Added Sugars

Sugar and weight loss do not go hand in hand. Most people consume way too much sugar, which increases the risk of obesity, type 2 diabetes, and heart disease. Added sugars are occasionally hidden in various food products, and consuming them in excess can lead to fat storage around the midsection. Nutritionists claim that sugar has at least 30 different names on ingredient labels, including corn syrup, dextrose, molasses, honey, agave, fruit juice concentrate, sucrose, fructose, and high fructose corn syrup. Most added sugars are common in candies, sodas, baked goods, and processed foods like sugary breakfast cereals, cookies, and chips. 

Implement these tips and you’ll be able to lose weight more efficiently. Don’t forget that incorporating exercise is always beneficial!

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Dieting during the holidays is like understanding Inception the first time you watch it: it just doesn’t happen. The intention is there, but pumpkin spice this and peppermint chocolate that make you weak and cause you to break down. You go from avoiding everything you shouldn’t eat to stuffing your face in a matter of seconds. Why and how does this happen? 

The holidays are stressful enough without worrying about your diet. In fact, food is often the primary cause of stress for most people during the holidays. More often than not, stressing about food causes unhealthy cravings and leads to the fabled holiday weight gain, which you were stressing about to begin with. Worrying about food choices is exactly what you should avoid during the holidays. 

Everything In Moderation Is Perfectly Fine

When you constantly stress about anything, the body releases cortisol, also known as the stress hormone. Studies found that cortisol increases fat storage and can cause you to consume more calories. We want to assure you that it’s perfectly fine to indulge in holiday treats every now and again. Moderation is key and a little taste of something won’t cause you to gain ten pounds. This model of thinking is more beneficial than eating a ton and saying that you’ll burn off those calories, or that you’ll exercise a lot before a big meal to make up for it. That never works. This is why we want you to abandon the following “rules” that tend to lead to more weight gain during the holidays. 

Skipping Meals To “Save Room” For Later

Oh, this old pearl of wisdom that never works out. The waiting game is a fool’s errand because you inevitably become irritable and fatigued. According to several dietitians, missing out on essential nutrients all day easily backfires and causes you to eat without control later on. When you skip meals, your body misses cues for hunger and fullness. This means that when it comes time to eat a meal, your body won’t signal you when it is actually full, so you’ll eat until you hate yourself. 

Occasional Treats Actually Help Your Diet

So you’re telling us that you’re going to make it through the holidays without a cup of hot cocoa or a slice of pumpkin pie? As long as you don’t eat pecan pie, stuffing, pumpkin spiced lattes, and gravy every meal, the occasional indulgence won’t kill you. When you avoid treats altogether, you tend to get frustrated from abstaining and then don’t eat mindfully when you do indulge. Don’t swear off comfort foods or sweets during the holidays; rather, focus on savoring the little bites you do take between other healthy items. 

The Diet Starts In The New Year So Eating Whatever Is Fine

That is the biggest lie you can tell yourself during the holidays. You cannot justify eating whatever you want simply because your diet starts in the New Year. One psychotherapist said that abandoning dieting like this leads to an inability to acknowledge natural hunger and fullness cues actually leads to overeating. When you set a date to start your diet, you abandon self control until that point. That makes dieting much more difficult when the start date rolls around. Focus on consuming nutritious foods throughout the holidays and set a resolution to eat in a non-restrictive and mindful way. 

Healthy Swaps To Enjoy Things Guilt-Free

Many nutritionists tell people to enjoy the foods they love, without overdoing it of course. Allow yourself the small serving of mashed potatoes with gravy or spoonful of Mac n’ cheese. These aren’t dishes you eat on the regular, so why should you deprive yourself of them when they’re made? Making healthy renditions of these classic meals doesn’t typically yield the same satisfactory feeling. Sometimes, the dissatisfaction with these healthy swaps (think cauliflower for potatoes) leads to overeating of the real dishes. Let food comfort the soul, as long as it is in moderation.

Food Is Calories That You Can Burn Off

This is a terrible way to think about food. This way of thinking causes you to view food in a negative light, even though it may not seem that way. A biscuit doesn’t equal a two-mile run and a piece of pecan pie doesn’t doesn’t equal a high-intensity workout. There’s no need to exercise to make up for what you eat. You just have to listen to your body. Don’t refuse a serving of food, but if someone offers you another portion and you’re full, please recognize that and decline. If something calls out to you, please enjoy it if you aren’t full. Throw the “earn-and-burn” mindset out the window and eat if you want something, and pass on food if you’re full. 

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