250 evidence based tips on almost every *NUTRITION | FOOD * topic! (Search box allows multiple terms)
|Don’t eat too many fruits||We love fruits, they’re a great healthy alternative to candies and cakes, but moderation is key.|
Fruits are packed full of natural sugars; for example grapes are almost all sugar, and there is some evidence that sugary foods actually leave you feeling more hungry.
So treat fruits like treats – don’t gorge yourself on them, try some low gi fruits and trade up some fruits for vegetables.
Try snacking of snap peas, cucumber slices, celery or whatever tickles your fancy.
Also try to get the most bang-per-fruit by sticking to the nutrient-powerhouse superfruits.
|Focus on short and long-term goals||People who sucessfully lose weight and keep it off tend to have short-term as well as long-term goals.|
Establish your long-term goal and then break it down into smaller, more attainable pieces – daily, weekly and monthly goals.
Quick tip: some research has shown that if you make goals which seem almost a little too easy that it can be much more motivating because it feels more attainable.
In addition, a recent study has found that when cravings come up if you focus on your short and long-term weight loss goals it activates the prefrontal cortex which dulls the craving; as an added bonus it also increases your ability to resist temptation.
|Don’t eat standing up||Research has shown that people tend to eat more food and faster when they eat standing up – ie away from the meal table.|
Psychologically, it’s much easier to discount those mini-meals we have away from set meal times, yet they all add up to a higher total calorie count – bad for weight loss.
It’s good to eat when you’re hungry once you’ve reached your ideal healthy weight because you will have retrained your eating patterns to follow a more healthy schedule.
Until that point, if you find yourself eating while standing, you’re probably snacking when you shouldn’t be (unless it’s a healthy snack), so save it for your scheduled meal time!.
|Don’t food shop when you’re hungry||We know what it’s like, when you buy food when you’re hungry you want to put everything in the basket, especially the sweet and salty stuff.|
There’s a reason for this, research has shown that when you’re hungry your brain sends signals to you to go for the high-calorie food choices – tasty, sure… good for weight loss, erm no.
So to keep yourself on track with your new healthy lifestyle snack healthy before you shop, or fill up on a healthy meal and then go shopping.
|Cut up your food||As strange as it sounds, a study has shown that cutting up your food can help you feel more satisfied by your meal.|
The reason is that we judge food quantity by number (with larger numbers taken to mean more food), so the psychological effect is that you feel like you’ve eaten more.
Try it out and let us know!.
|Feast on flax seeds||These little gems are an ideal weight loss food: they’re packed with healthy fats, fiber, minerals and vitamins.|
The high fiber content (1 ounce is 32% of your rda) makes you feel full because it promotes the release of leptin (the hormone that makes you feel full), but even more so with flax seeds, because they form a gel-like substance which enhances the feeling of satiety.
In addition to this, the healthy fats help increase your metabolism.
For weight loss, make sure you have ground flax seed, which is far easier to digest and divide it into portions to have with you meals throughout the day (sprinkled on food, or in smoothies).
|Eat healthy fats||Fats have gotten a bad rap, but not only are healthy fats essential to good health, a harvard study found that eating good fats actually makes your body more efficient at burning fat.|
In the study, the group eating healthy fats lost 5 more pounds than the low-fat diet group.
Healthy fats are usually high in calories, and you should aim to get about 20% of your calories from these nutritional powerhouses; good sources include: nuts, avocados, extra virgin olive oil and wild salmon.
|Avoid Extreme Low Calorie Diets||While it may be tempting to eat very few calories to lose weight fast, the strategy can backfire.|
Very low calorie diets (called semi-starvation diets) are associated with a decrease in metabolism.
In fact, one study showed that women following a diet of 1200 calories per day lost more fat than women eating only 500 calories per day over a 24-week period.
39 in addition, when eating very little food, you have a greater risk of nutrient deficiencies.
If you want to learn more, check out starvation mode: are you eating enough?.
|Eat Dinner Out Only 2x Per Week||Limit restaurant meals to 2x per week.|
Restaurant meals typically contain a lot more fat and calories than the meals you would cook at home, and one study found that eating at restaurants could be as bad for your waistline as eating fast food.
Limiting the number of times you eat out per week can help you better control your calorie intake, making it easier for you to lose weight.
|Track Your Body Stats||Tracking stats like your weight, body fat, and body measurements for example can keep you more motivated as you progress.|
Logging your progress may also help you maintain your weight after you’ve reached your goals.
65 write these numbers down in a log or on your calendar so you can see where you started and how far you’ve come.
Here are a few options you can track as you continue on your weight loss journey: (1) measure your waist, chest, and hips, (2) measure your starting weight, and weigh yourself once per week on the same day at the same time,66 and (3) measure your starting body fat %, and then remeasure monthly.
|Get most of your calories before noon||As a general rule, you want to eat most of your calories around the same time as your body most needs to burn them – particularly after breakfast as you start your day.|
Further, research has shown that people who eat larger breakfasts as part of their die.
|Don’t fall for the “low fat” labels on food||Fat has had a bad reputation for a long time now, but increasing research is showing that fat is an important part of a balanced diet and is itself not the primary culprit for weight gains.|
Calories are the real issue – and those come in all shapes and fo.
|Eat a big breakfast||Yeah, yeah—you've heard a million times that you must start your day with a balanced breakfast.|
This advice bears repeating, however.
An imperial college london study found that when people skipped breakfast, the reward centers in their brains lit up when.
|have healthy fats at every meal||Fearing all fat is a thing of the past.|
Monounsaturated fatty acids (mufas) actually help you lose weight, not gain it.
When researchers asked women to switch to a 1,600-calorie diet high in mufas, they lost a third of their belly fat in just 4 weeks.
|Don't skimp on spinach||Spinach and other dark leafy greens are rich in magnesium, which regulates more than 300 functions in the body.|
A 2013 study revealed that people who consumed more magnesium had lower blood sugar and insulin levels, which can play a role in weight.
|Spice up your meals||Capsaicin, the compound in chili peppers that makes them hot, may speed up your metabolism, according to a study in physiology & behavior.|
Researchers say capsaicin activates your sympathetic nervous system, and that the effect on metabolism can last for.
|Portion out packaged snacks||You should largely avoid snacks that come in a bag or box.|
When you do want to indulge, measure out a serving rather than eating out of the package.
Researchers from cornell university found that people ate 50% more chips when they were given no visual cu.
|Write down what you eat||Would you grab a handful of m&ms if you knew you'd have to jot it down in a diary afterward? researchers say that chances are, you'd skip it—writing down every bite makes you more accountable and cuts calorie intake.|
A large-scale study found that keeping.
|Take slow, deliberate bites||Speed eating is a recipe for weight gain.|
One study of 3,000 found that the fastest eaters were 84% more likely to be overweight than those who ate at a slower clip.
Cynthia sass, mph, rd, and health's contributing nutrition editor, suggests putting your.
|Rearrange your kitchen cabinets||People eat less when food is served on a 7-inch salad plate than a 10-inch dinner plate, research shows.|
Organize your kitchen cupboards so that small plates are the easiest to reach, while big plates are on a higher shelf.
|chew gum to burn more calories||Weird, but true: people who chewed gum in a university of rhode island study burned up to 8% more calories than people who didn't chew gum.|
Researchers also revealed that popping a stick may also lead you to eat 68 fewer calories over the course of a day.
|Plate your food wisely||The color of your plate may seem like the last thing you'd need to consider when it comes to losing weight, but it can play a surprisingly big role in how much you eat, according to a 2012 cornell university study.|
Researchers discovered that when the foo.
|Feed your baby well during pregnancy||Research is beginning to point at the significant effect a mother’s diet plays on the future health of her developing baby.|
There’s never a more important time to feed your body with the best possible nutrients than during pregnancy.
|Pregnancy and sugary foods||More evidence has recently pointed at the significant effect the mother’s diet plays in the ability to regulate blood sugar and fat storage.|
Eating sugary foods during pregnancy exposes the developing baby to high levels of insulin.
It’s possible the.
|Avocados||Is there anything avocados can't do? this creamy superfood (loaded with monounsaturated fats, potassium, magnesium, folate, and vitamins c and e) has been linked to improved vision, good heart health, and a reduced risk of certain cancers.|
And avocados can also help whittle your middle: according to one study, people who regularly consume them weigh less and have smaller waists than those who do not.
Another study found that women who eat half an avocado at lunchtime might experience reduced food cravings later in the day.
|Dark chocolate||No other food on the planet contains the unique natural substances found in dark chocolate, says sass.|
The sweet treat is a good source of monounsaturated fatty acids, which could help speed up your metabolism.
Research suggests that dark chocolate might also help curb your cravings for sweet, salty, and fatty foods.
|Kimchi||Kimchi is a spicy korean condiment that's made with fermented cabbage and is a great source of vitamins a, b, and c.|
Because it's fermented (like sauerkraut), kimchi contains tons of those good probiotics that aid the body in digestion.
A recent study in the proceedings of the national academy of science found that maintaining healthy bacteria in your gut can improve gut lining, which in turn could help reduce fat mass and inflammation.
|Mustard||Next time you're in line at the deli, sass recommends opting for mustard on your sandwich instead of mayo or dressing.|
Mustard is extremely low in calories (there are a mere 3 in a small packet) as well as saturated fat.
|Oranges||Like lemons, oranges are low in calories but contain plenty of fiber, helping you to feel full throughout the day and consume less overall.|
In fact, in a list of the most filling foods compiled by australian researchers, oranges ranked the highest among fruits.
|Salmon||Salmon is filled with monounsaturated and polyunsaturated fatty acids, which could help speed up weight loss: a 2001 study found that participants who ate more mufas lost an average of 9 pounds, while those who ate a primarily low-fat diet gained an average of 6 pounds.|
|Vinegar||In addition to being low in calories, vinegar might also help prevent weight gain.|
A 2009 japanese study found that the acetic acid in vinegar could increase feelings of satiety and prevent the accumulation of body fat.
|After breakfast, stick to water||At breakfast, go ahead and drink orange juice.|
But throughout the rest of the day, focus on water instead of juice or soda.
The average american consumes an extra 245 calories a day from soft drinks.
That’s nearly 90,000 calories a year—or 25 pounds! and research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
Find out how to tell if you drink too many of your calories.
|Eat water-rich foods and you’ll eat fewer calories overall||A body of research out of pennsylvania state university finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption.|
Other water-rich foods include soups and salads.
You won’t get the same benefits by just drinking your water, though (but you will get other benefits of staying hydrated).
Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).
Learn how to tell if you need to eat more vegetables.
|If you’re going to indulge, choose fat-releasing foods||They should help keep you from feeling deprived and bingeing on higher-calorie foods.|
For instance: honey has just 64 fat-releasing calories in one tablespoon.
Eggs have just 70 calories in one hard-boiled egg, loaded with fat-releasing protein.
Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat-releasing calcium.
Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers.
And a university of tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories.
The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.
Add these other fat-burning foods to your diet, too
|Indulge in Dark ChocolatE||It’s every chocoholic’s dream: research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink your waist.|
A study among women with normal weight obesity (or skinny fat syndrome) who ate a mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan.
Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties.
Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.
|Daydream||Who knew that fantasizing about eating your favorite candy can actually result in real-life weight loss? a study found that daydreaming about eating an entire packet of the sweet stuff before indulging may cause you to eat less of it.|
To come to this finding, researchers asked participants to imagine eating three m&m’s versus 30.
Then, they conducted a taste test where participants were able to nosh on the chocolate orbs.
The results? those who imagined eating lots of m&ms ended up gobbling down the least!.
|Drizzle Avocado Oil||Instead of drizzling your usual olive oil onto your salad, try switching things up with avocado oil.|
Penn state university researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend.
Those who used just three tablespoons of avocado oil daily lost nearly two percent of their belly fat in just one month.
|Peel Some Kiwi||they may be small, but these sweet-tasting fruits contain a hefty amount of actinidin, a natural enzyme unique to kiwifruit that aids in digestion by breaking down protein in the body.|
Kiwifruit also contains prebiotic fiber, which primes the gut for healthy digestion,” scritchfield says.
“research indicates that a daily serving of green kiwifruit helps increase bowel movements.
So, cut in half, scoop with a spoon, and pop into your mouth like nature’s tums (sungold kiwis, with a yellow flesh and tropical taste, offer three times the vitamin c of oranges and as much potassium as a medium banana)"
|Chug Two Glasses||Before digging into your morning meal, don’t forget to chug 16 ounces of water.|
When a british study put this into practice, participants lost an average of 2.
87 pounds in 90 days—which translates to 11.
5 pounds in a year! if you’re bored of plain ol’ h2o, try stirring up a batch of fruity detox water.
|Avoid Dinner Distractions||Here’s a good reason to keep your devices far from the dinner table: researchers at the university of birmingham found that diners who were distracted at meal time consumed significantly more unhealthy snack foods later in the day than those who paid close attention to their food and avoided distractions.|
|…And Make Them Blue||Strangely, when we eat from blue plates we tend to eat less than when we eat from other colors, according to 2011 research – although scientists aren’t sure why this is!.|
|Eat Breakfast Daily||Researchers believe that those who skip breakfast are more likely to be obese! frequently eating breakfast away from home was also linked with obesity.|
Make a healthy and nutritious breakfast every day and stay slim – here are some delicious breakfast recipes to try.
|Mushrooms||Mushrooms are a great weight loss tool, especially when used in place of red meat (think in terms of cottage pies, lasagnas and tacos).|
One study found that those who ate one cup of mushrooms each day in place of meat lost an average of 7 pounds, had a smaller waist size and lower bmi; and were better able to maintain their weight loss than those who ate the meat.
An earlier, 2008 study had similar results.
|Dark Chocolate||When you’re on a weight loss diet, a little treat now and then can be most welcome! if you feel the urge to indulge, try some dark chocolate.|
A study looking at the effects of white and dark chocolate found that those who ate the dark variety experienced lower blood sugar levels, which dr oz claims is the key to losing and maintaining weight.
|Blueberries||These antioxidant rich fruits are chockfull of goodness.|
2011 research shows that mice who consumed the most blueberries had a 73% decrease in fat lipids.
Other research, which looked at the effect of blueberry enriched meals on fat levels of obese rats, found that the animals experienced greater levels of abdominal fat loss.
|Avocado||Avocados are rich in monounsaturated fatty acids, which studies show is a powerful reducer of belly fat.|
Other research found that those who ate fresh avocado with their lunch had a 40% less desire to snack over the course of three hours, and a 28% less desire over a five hour period after the meal.
Here are 19 more reasons to eat avocados for health!.
|Eggs||Research has found that eating eggs for breakfast can help weight loss by limiting calorie intake for the rest of the day by more than 400 calories.|
Stick with free range or backyard eggs as they have a far greater nutritional value than cruel battery eggs.
|High-Glucoraphanin Broccoli||Certain types of broccoli have been produced to contain higher levels of a beneficial compound called glucoraphanin.|
This substance helps to rebalance our metabolic system and remove some of the damaging effects of an imbalanced metabolism.
Research says that people who eat this high-glucoraphanin variety have improved metabolism and lower levels of fat in their blood.
|Mint – just smelling mint led certain study subjects to eat ‘significantly fewer’ total calories, calories from saturated fat, total fat and sugar||Ginger – a study found that those who drank 2 grams of ginger powder in hot water were less hungry three hours later than participants who didn’t drink it.|
|Avoid Sugar||Sugar is one of the worst foods for metabolism and overall health.|
One study has even shown that, when calories are equal, those on a low sugar diet can burn 325 more calories a day than those eating a low fat diet! take a look at how to quit sugar in two weeks as explained by a former sugar addict here.
|Avoid Salt||Adding just one more gram of salt to your daily intake could increase your risk of obesity by up to 25%, say researchers at the queen mary university of london.|
However, it may be a case of prevention is better than the cure, as the study’s findings don’t prove that cutting salt will aid weight loss! too much salt is still terrible for our health, so cutting down is always a wise choice.
Make sure to avoid these high salt foods too!.
|Avoid Processed and Fast Foods||In a 2015 study, researchers found that people who ate a high fat diet for just five days changed their metabolism for the worse! skip the junk food and you’ll notice a difference.|
|Avoid Vegetable Oils||Many processed and restaurant foods are cooked in, or contain, vegetable oils so watch what you eat! an animal study investigating how various oils affect metabolism showed that those fed with sunflower oil had the worst metabolic rate, especially when compared with rapeseed oil.|
|Spinach Smoothies||Research says that drinking a spinach shake in the morning can significantly lower hunger throughout the day and promote weight loss.|
For ten great green smoothie recipes, and more reasons to drink them, check out this article.
|Fruit Juice||Even though many people look on fruit juice as a healthy alternative to sodas, researchers from the university of glasgow warn that they are potentially just as bad for you as drinking sugar-sweetened drinks.|
They’re also surprisingly high in sugar and calories.
|processed foods are highly addictive||Research from 2015 shows that highly processed foods are more likely to be addictive than other, healthier foods.|
In fact, there are several characteristics that are common between narcotics and processed foods, including the high dose and rapid rate of absorption.
So think about what you’re putting into your body!.
|breakfast isn’t optional||Breakfast really is the most important meal of the day, especially when you’re trying to lose weight.|
One study showed that those who skipped breakfast were more likely to eat fast food throughout the rest of the day, leading to an overall weight gain.
Try investing some time into having a healthy breakfast to start your day.
|research the menu||If you can’t avoid those indulgent meals out, research the restaurant’s menu beforehand.|
Lots of places have the calories of different dishes listed online, which can be a big eye-opener.
Decide on what you’re having beforehand to avoid panic ordering on the spot.
|drink water before eating||Drinking water is great for your body, and drinking before you eat is even better.|
One study proved that drinking 500ml of water before each meal reduced the energy intake from the meal.
It also helps you to identify if you’re really hungry or just thirsty.
|eat less, chew more||A chinese study proved that if you chew every bite of your food 40 times, you will consume 12% fewer calories, even if you have an unlimited supply of food.|
It might seem a bit extreme to chew every bite 40 times, but it’s a good idea to try and chew each bite a little bit more.
It also means you’re eating more slowly, which gives you time to realize when you’re full.
|sugary drinks are the enemy||We all know that soda is bad; one study showed that children who had one soda a day were 60% more likely to be obese.|
It’s hard to cut soda from your diet completely, but there are plenty of sugar-free alternatives.
Liquid calories are sneaky, so don’t let them catch you out.
|green tea is your friend||Wondering what to drink instead of your cream-filled coffee or sugary soft drinks? well, green tea is your weight loss friend.|
A study using green tea extract showed that consuming green tea improved your body’s ability to break down fat.
If you want to lose that stubborn belly fat, it’s time for tea.
|set your targets high||A study from 2005 showed that women who set high weight loss goals had lost more weight after 24 months than those who set lower targets.|
When it comes to weight loss, pushing yourself as hard as possible can be very effective.
Just be sure to celebrate your successes, no matter how small!.
|friendly fats||Fat gets a lot of bad press, and with good reason.|
However, a study in the lancet showed that a high-fat mediterranean diet was associated with a decrease in body weight.
Foods such as avocados, olives, and salmon are packed with heart-healthy fats, which can help to lower ldl cholesterol and decrease your risk of type 2 diabetes.
They also help to fill you up, meaning you’ll be less likely to binge throughout the day.
|online support||A study by the university of southampton found that online counselling can help people lose weight.|
Starting a diet can feel isolating, especially if you’re the only one of your friends trying to lose weight.
If online counselling isn’t your thing, there are loads of forums and online groups that you can join for some added support.
|get colorful||Yes, there’s a reason restaurants use the plates they do: they want the food to look amazing.|
And when the food looks better — you guessed it — you eat more.
Research says to avoid plates that match the food served on them (think: a deep red plate with a greasy slice of pizza), because there is less of a contrast, which may prompt us to eat more.
|give in to your cravings — occasionally||We love this tip.|
Cravings are ok! acknowledge those cravings instead of pushing them away completely (which may lead to binge-eating later).
Forbidding a food may only make it more attractive.
Still want more of that chocolate cake after a couple of bites? try thinking of your favorite activity — dancing in the rain, getting a massage, playing with a puppy.
Research shows that engaging in imagery can reduce the intensity of food cravings.
You can also try smelling something non-food related.
One study found that smelling jasmine (still pretty pleasant!) helped to reduce cravings.
|add, don’t subtract||Instead of fixating on cutting cookies, cake and pizza, focus on adding healthy foods.|
Ditching all the “bad” stuff can feel daunting.
Instead, focus on sticking to one good habit at a time (science says it takes anywhere from 18 to 254 days to form a habit).
Add in as many healthy habits as you’d like — drink more water, eat more fruits and veggies — and reassure yourself that in a few months, your brain may actually start to crave healthier foods.
|Don’t starve or follow starvation diet||Starvation does no good to the body.|
Most of the research have come to the conclusion that it is better to have a balanced diet with restrictions than starvation.
It not only makes the body nutrient deficient but also triggers cravings and ultimately leads to downfall.
|Drink Water, Especially Before Meals||It is often claimed that drinking water can help with weight loss, and this is true.|
Drinking water can boost metabolism by 24-30% over a period of 1-1.
5 hours, helping you burn off a few more calories (1, 2).
One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).
|Eat Eggs For Breakfast||Eating whole eggs can have all sorts of benefits, including helping you lose weight.|
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat (4, 5).
If you can't eat eggs for some reason, then that's fine.
Any source of quality protein for breakfast should do the trick.
|Take a Glucomannan Supplement||A fiber called glucomannan has been shown to cause weight loss in several studies.|
This is a type of fiber that absorbs water and "sits" in your gut for a while, making you feel more full and helping you eat fewer calories (15).
Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don't (16).
|Eat More Fiber||Fiber is often recommended for the purpose of weight loss.|
Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).
|Eat More Vegetables and Fruits||Vegetables and fruits have several properties that make them effective for weight loss.|
They contain few calories, but a lot of fiber.
They are also rich in water, which gives them a low energy density.
They also take a while to chew, and are very filling.
Studies show that people who eat vegetables and fruits tend to weigh less (40).
These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.
|Chew More Slowly||It can take a while for the brain to "register" that you've had enough to eat.|
Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).
|Beat Your Food Addiction||A recent 2014 study of 196,211 individuals found that 19.|
9% of people fulfil the criteria for food addiction (44).
If you suffer from overpowering cravings and can't seem to get your eating under control no matter how hard you try, then you may be a food addict.
In this case, get help.
Trying to lose weight without dealing with this problem first is next to impossible.
|Drink Water Before Meals||Drinking water instead of other sugary beverages is great for weight loss, and not just because you are avoiding sugar.|
Studies have shown that drinking water before meals or with a meal reduces feelings of hunger and increases satiety.
More: how to lose weight as fast as possible – scientifically proven steps studies also showed that water consumers drank fewer soft drinks and consumed 194 fewer calories a day.
Water consumers were also linked with healthier eating patterns.
|Green Tea Boost Weight Loss||Tea is the most popular beverage in the world after water.|
Tea is a good way to stay hydrated, but it’s also a great way to lose weight.
Green tea in particular contains an excellent source of phenolic antioxidants including catechins and epigallocatechin 3-gallate (egcg) which stimulates thermogenesis and therefore fat oxidation.
In a randomized clinical trial type2 diabetic participants experienced a statistically significant decrease in body weight and body mass index after drinking 4 cups of green tea per day.
|Add lots of Protein to Your Diet||Many people don’t realize the power of protein for losing weight, yet it has been shown to boost metabolism by up to 100 calories per day! studies have shown that proteins help you stay full longer so you eat up to 400 fewer calories per day and cut snacking in half.|
(11 , 12).
|Spice Up Your Foods||Healthy food may seem a bit too plain, but it doesn’t have to be.|
You can spice up any healthy snack or meal with a wide variety of spices and herbs.
There are a few spices and herbs that have been shown to boost metabolism, improve insulin sensitivity, and help burn fat.
Cayenne pepper, cinnamon, and cumin have all produced weight loss results.
(14 , 15 , 16).
|Slow down while You’re Chewing||How you eat also plays a role in weight loss.|
If you eat fast without thinking, you tend to overeat.
That’s why it’s important to slow down and chew your food longer.
This method helps you pay attention and recognize at what point you are actually full.
Chewing slowly also increases the production of hormones that signal your body that you are full.
This leads to eating fewer unnecessary calories.
|Instead Of Trying A Restrictive Diet, Just Try Eating Healthy||Avoiding food to lose weight may help you drop a few pounds quick, but it’s hardly ever sustainable.|
Studies have actually shown that people who say they are on a diet tend to gain more weight over time than those who don’t diet but rather eat healthy instead.
|Pick Out a Smaller Plate||To help keep your portions under control, studies show that using smaller plates has helped people eat fewer calories.|
(22) visually a smaller plate looks full with less food.
People have a tendency to fill their plates or bowls.
|Become more conscious of your calorie intake||When it comes to losing weight, your body needs to burn more calories than it receives.|
Therefore, you should be conscious on your calorie intake; and, one of the things that you can do for that is to check the labels of the food items you buy from the store.
Aside from that, you should also do your research about the calories of other food items.
|Chocolates - the darker, the better||Needless to say, to have a perfectly toned belly, one has to steer clear of the chocolates.|
However, dark chocolates may not be that bad for your waistline after all.
Loaded with antioxidants and good cholesterol, dark chocolate are a relatively safer bet for your weight than milk chocolates.
Even though they have their own share of calories (which are on the higher side), according to a 2012 study conducted by the university of california, dark chocolate has some elements that may boost fat burning too.
|*proven* Don’t skip breakfast||Don’t skip breakfast.|
Eating a meal first thing means consuming 5% fewer kilojoules throughout the day, american researchers have found.
|*proven* Beware of banquets||Beware of banquets.|
Dining with a group means you’re likely to eat 44% more kilojoules, according to a study from pennsylvania state university.
|Lose weight with a partner rather than alone||People who embark on a weight-loss journey with a partner are 37% more likely to stick with it than those who go it alone, according to a recent study from indiana university in the us.|
|Rewards for losing weight||Reward yourself with cash, a facial or a weekend away.|
Research shows you’ll be 40% more likely to achieve goals than those with no monetary reward.
|Eat whole eggs||Daily.|
A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal.
A similar study showed eating whole eggs increases hdl (good) cholesterol.
|Breakfast...Make Sure It's Balanced||Here's some truth to the old adage that breakfast is the "most important meal of the day," and if you're looking to blast belly fat, what you eat at the start of each day can make all the difference.|
According to a study from the university of missouri-columbia, a high-fiber, high-protein breakfast may be the most important investment you can make for your waistline.
The study showed that eating breakfast triggered women's brains to release dopamine, a feel-good chemical that helps to control impulses.
In other words, eating a balanced breakfast decreases your chances of reaching for that 3 pm candy bar and keeps your belly slim.
|And Canola Oil||In addition to researching avocado oil, the folks over at penn state university conducted some research involving canola oil as well and discovered it can also stimulate weight loss.|
More specifically, researchers found that after one month of adhering to diets that included canola oil, participants had a quarter-pound less belly fat than they did before the diet.
They also found that the weight lost from the mid-section did not redistribute elsewhere in the body.
Like peanuts and avocados, canola oil's belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.
|Load Up on Lentils||In one four-week spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses.|
Those who consumed the legume-rich diet also saw improvements in their bad ldl cholesterol levels and systolic blood pressure.
Next time you're cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.
|Don't Be Afraid of Garlic||Garlic may leave your breath smelling funky, but don't let that stop you from incorporating it into your diet, especially since it can help you lose weight and keep you healthy.|
A 2016 study found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (nafld).
Recent studies have also shown that garlic supports blood-sugar metabolism and helps control lipid levels in the blood.
What's more? eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure.
|Make Sure You're Getting Enough Zinc||Not only does zinc help protect you from the sun, but the element has also been shown to impact weight loss.|
One study found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had lower bmis, weighed less, and showed improvements in blood cholesterol levels.
If oysters aren't your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.
|Snack on Stone Fruits||If you find yourself craving something sweet during the day, ignore the impulse to eat a cookie and snack on a stone fruit instead.|
In addition to being more nutritious than a cookie, some stone fruits—plums, peaches, and nectarines—have been shown to help ward off weight gain.
Studies by texas agrilife research suggest the aforementioned fruits may help prevent metabolic syndrome, a fancy name for the combination of belly fat, high cholesterol, and insulin resistance.
|Watch the Salt||One thing restaurants (and individuals) typically overdo it on when cooking is salt, and that can easily cause unhealthy bloating and weight gain.|
In fact, one british study found that for every additional 1,000 milligrams of sodium you eat a day, your risk of obesity spikes by 25 percent, so ditch the salt and stick to metabolism-boosting spices such as cayenne and mustard instead.
|Don't Shop on an Empty Stomach||Grocery shopping on an empty stomach is never a good idea because research has shown it inhibits your ability to make smart choices about what you wish to eat.|
In a study published in jama internal medicine, researchers found that even short-term fasts can lead people to make more unhealthy food choices, picking a higher quantity of high-calorie foods.
Fill up before you shop in an effort to avoid buying foods that won't help you lose weight.
|Stay slim and trim||For people who fall into the overweight or obese category, every two pounds they gain shaves two months off their life expectancy, according to a study published in nature communications.|
It’s not easy to lose weight and keep it off, but these 50 weight loss breakthroughs can help.
|Look into weight loss surgery||Weight loss surgery does more than help you lose weight, it may also extend your life.|
Research from the university of cincinnati and a research institute in seattle shows that bariatric surgery improves life expectancy for most obese people when they’re compared to obese patients who do not have the surgery.
Are you a candidate? learn more about the risks and benefits of today’s top weight loss surgeries.
|Make mine a mocktail||For decades, we were told that moderate alcohol consumption can be heart healthy, but now a new study in the lancet warns that there is no such thing as safe or healthy alcohol consumption and that alcohol is associated with nearly one in ten deaths among middle-aged people.|
Here are 17 tips to help you drink a little bit less.
|Don’t vape||Proponents contend that e-cigarettes are less harmful than regular cigarettes—but the experts say don’t be so sure.|
The latest research shows that adolescent users get just as much nicotine with e-cigs as they do with traditional ones.
And another new study found that vaping may modify the dna in the mouths of users, which could increase their cancer risk.
These findings were presented at the 256th national meeting & exposition of the american chemical society (acs) in boston.
“e-cigarettes are a popular trend, but the long-term health effects are unknown,” says study author romel dator, phd, a postdoctoral associate at the university of minnesota masonic cancer center in st.
Paul, in a news release.
|Keep your BP down||The difference between having an ideal blood pressure (115/76) and high blood pressure (over 140/90) can make a “realage difference of more than 20 years,” says michael roizen, md, cleveland clinic’s chief wellness officer and author of several books, including real age: are you as young as you can be? put another way, maintaining a normal blood pressure will add years to your life.|
Here are 8 foods to watch out for if you have high blood pressure.
|Eat like a Greek||A robust body of literature suggests that eating a mediterranean-style diet which is rich in fresh veggies, whole grains, and lean protein leads to longer, healthier lives.|
The latest study that those who ate the most like mediterraneans were significantly less likely to die from any cause than their peers who did not.
Check out this cheat sheet to learn more about the mediterranean diet.
|Give back for the right reasons||Volunteers who lend a hand for selfless reasons live longer than those who don’t volunteer, a new study shows, but volunteering because you have to or for more self-centered reasons won’t provide the same perks, according to a study in health psychology.|
|Be pro probiotics||The bacteria living in our gut may influence how well we age.|
When scientists fed fruit flies a combination of probiotics and an herbal supplement called triphala in a study, they prolonged the flies’ longevity by 60 percent and protected them against chronic diseases.
“the effects in humans would likely not be as dramatic, but our results definitely suggest that a diet specifically incorporating triphala along with these probiotics will promote a long and healthy life,” says study author satya prakash, professor of biomedical engineering at mcgill university in montreal, quebec.
|Follow blue clues||Individuals who live in five so-called blue zones—sardinia, italy; okinawa, japan; loma linda, california; ikaria, greece; nicoya, costa rica—live longer and healthier than people living anywhere else.|
Blue zone residents tend to have nine things in common, starting with the fact that they move more in their day-to-day lives.
They tend not to overeat (they stop when their stomach is 80 percent full, researchers have found).
They also are more likely to have a sense of purpose.
Check out the rules we’ve learned from people living in these blue zones.
|Spice it up||Eating spicy chili peppers may add years to your life, according to a study in plos one.|
Chili pepper eaters had a 13 percent lower risk of a premature death than people who did not eat peppers.
While the study can’t say for certain that peppers are the reason these individuals lived longer, peppers do have a surprising number of health benefits.
They may lower blood sugar or glucose levels and cool systemic inflammation, among other benefits.
|Keep your eyes on the prize||Treating vision problems may extend your life.|
This is the main message of research published in jama ophthalmology.
Women in the study who underwent surgery to correct cataracts were less likely to die from any cause than were women who did not undergo the vision-sparing procedure, possibly due to improved health status and independence that sight enables.
Cataracts or a clouding of the eye’s lens are the leading cause of blindness in those over the age of 40, according to the cdc.
|Check your B12||Vitamin b12 benefits your entire body, and there is evidence that it may help lower risk for heart disease.|
Are you getting enough? check out these 11 signs that suggest you may need more b12 in your diet.
|Order chicken instead of steak||Eating red meat increases the likelihood of dying from cancer, heart disease, respiratory disease, stroke, diabetes, infections, kidney disease, and liver disease.|
On the other hand, eating white meat like fish and chicken reduces the risk, a study in the bmj suggests.
|Be in a pickle||The fermentation process was created to preserve foods, but research now suggests that it may actually provide many health benefits.|
Pickles, sauerkraut, kimchi, kombucha, and other fermented foods are all rich in healthful probiotics that can help keep your gut in balance and stave off digestive woes, but that’s not all.
Fermented foods may help lower your blood pressure, “bad” ldl cholesterol levels, and possibly help prevent cancer.
This is why they made the list of foods that help unclog arteries.
|Choose lentil loaf over meatloaf||The more plant protein and the less animal protein you eat, the lower your risk for heart disease, which is the number one cause of death in the united states.|
In a study of nearly 6,000 people from the netherlands, those who ate more plant protein and less animal protein showed a lower risk of developing coronary heart disease during the 13-year follow-up.
Here are the top 10 sources of plant protein, ranked.
|Eat only when the sun is out||If you only eat by day, there is good evidence that you will gain less weight and be healthier overall, dr roizen says.|
This is one of the premises of his soon-to-be-released book what to eat when.
“your body adjusts to food better if you eat in the day than the evening because it has time to burn it off and use the food for fuel,” he explains.
|Go nuts||Eating nuts could keep you from dying early, according to a study in biomed central.|
The study, based on data from 7,000 people ages 55 to 90, showed that nut-eaters -- who in the study were more likely to have a lower body mass index and waist circumference -- had a 39 percent lower risk of early death, and walnut-eaters in particular had a 45 percent lower risk of early death.
|Try a little retail therapy||Who doesn't love an excuse to go shopping?! a 2011 study found that frequent shoppers live longer.|
The study examined taiwanese men and women over 65 and found that daily shopping lowered risk of death by 28 percent for men and 23 percent of women, aarp reported.
And if you're worried about the state of your wallet, you're in luck: the benefits hold up even if you don't buy anything, webmd reported.
|Put down the takeout menu||Meal prephere’s a reason to get cooking: a 2012 study published in public health nutrition found that people who cook at home up to five times a week were 47 percent more likely to still be alive after a decade, huffpost previously reported.|
The researchers looked at 1,888 men and women over the age of 65 who lived in taiwan.
|Go meatless||Vegetarians may have a 12 percent lower risk of premature death than their meat-eating peers, according to a jama internal medicine study published earlier this year.|
The study included 73,308 seventh-day adventist men and women who do not eat meat for religious reasons.
|Try to keep your marriage friction-free||A relationship full of turmoil and arguments could have an impact on how long you live.|
Brigham young university researchers found in their study of 1,700 married adults that the more arguing there was in the relationship, the worse the adults' health.
|Eat your fiber||Consuming lots of fiber -- especially fiber from grains -- could help stave off early death from heart disease, infections and respiratory illness in men and women, as well as the risk of death from cancer for men, according to a huge study published in 2011 in the archives of internal medicine.|
That research showed that people who met dietary guidelines on fiber -- 25 grams per day for women, and 38 grams per day for men -- had a lower risk of dying over a nine-year period.
|But wait a few years to get started||While it might be harder for them to get pregnant, women who have children in their 40s seem to be more likely to live to 100 than women who have children earlier in life, according to a 1997 study.|
It won't be physically possible for all women -- and that's the point.
If a woman has not yet entered menopause in her 40s, she likely has the anti-aging genes required to make it to that 100th birthday, the independent reported.
|Get fishy||Consuming lots of omega-3 fatty acids -- which are found in fish, as well as some vegetables and seeds -- could boost your longevity.|
A harvard school of public health study showed that older people with the highest levels of omega-3s in their blood had longer lifespans by 2.
2 years (on average) than those with low omega-3 blood levels.
|Get busy||Spending a little extra time between the sheets may add years to your life.|
A 2010 study of 1,165 middle-aged men showed that having sex once a month or less is linked with a 45 percent higher risk of heart disease than having sex two to three times a week, webmd reported.
And women who enjoy sex may live up to eight years longer than women who don't.
|Wash your hands||It sounds silly, but washing your hands could save your life.|
In fact, a 2005 study cited by the world health organization estimates that hand-washing could save more lives worldwide than any vaccine or other medical intervention.
|Take it easy on processed meats||It’s obvious that nutrition plays a big role in longevity, but it isn’t just what you eat -- it’s also what you don’t eat.|
While you're busy adding omega 3s and antioxidant-rich produce, you might want to consider cutting back in one area: processed meats.
A 2013 study linked a diet heavy in processed meats -- like sausage and bacon -- to a higher risk of dying from cancer and heart disease.
|Have a little extra||(but steer clear of obesity!) in research that defies the conventional wisdom, overweight people are less likely to die from any cause than are normal, underweight and obese people.|
Researchers found that having a bmi between 25 and 29.
9, a measure that describes about 30 percent of the us population, was associated with longer life.
|Take the stairs||Haiku stairs do yourself a favor and bypass the elevator (you didn't really have the time to stand there and wait for it anyway, did you?).|
Researchers from the university of geneva calculated that among people with a sedentary lifestyle, simply taking the stairs instead amounted to enough physical activity to burn body fat and lower blood pressure enough to cut their risk of an early death by 15 percent.
|Or choose the Dakotas||While hawaii might have the greatest life expectancy among the 65-and-older set, north dakota has the highest rate of centenarians per capita, followed closely by (you guessed it) south dakota.|
The effect of your locale on your longevity is likely due to a confluence of socioeconomic factors, reports us news and world report, although no one is certain why the dakotas have such a long-lived population.
|Eat less||Women from okinawa, japan enjoy the longest disability-free life of any population on earth -- and the rest of the world has been looking to the population for its longevity secrets.|
One is the okinawan habit of beginning meals with the phrase, “hara hachi bu,” which means, “eat until you are 80 percent full,” dan buettner, author of the blue zones, a book on the science of longevity, told new america media.
Restricting calories and never overeating is one reason that the okinawan population has such a large concentration of centenarians, buettner explains.
|Get up when you fall||Resilientpsychological resilience -- that is, the ability to effectively cope with life’s challenges rather than being beaten down by them -- has been linked with increased well-being and longevity.|
“research into the psychology of aging shows that psychologically resilient adults cope well with an aging body,” says al siebert, phd, author of the resiliency advantage.
“when they lose friends or loved ones they express their feelings in an open, healthy way.
|Get a mammogram. Women face a higher risk of death when cancer isn’t detected early: A Washington University study found that women diagnosed with breast cancer in their 40s who died from the disease were more likely to have never had a mammogram than older women||Women face a higher risk of death when cancer isn’t detected early: a washington university study found that women diagnosed with breast cancer in their 40s who died from the disease were more likely to have never had a mammogram than older women.|
|Live a spiritual life||In webmd’s 2008 survey of centenarians, 84 percent say that staying in touch with one’s sprituality is “very important” for healthy aging.|
Whether it’s being part of a faith-based community or maintaining your own meditation practice, finding what spirituality means to you could help you enjoy more of your golden years.
|living in the country can be good, too (if you're British)||The UKs office for national statistics reported in 2010 that rural residents in britain live longer than their city-dwelling peers -- two more years for men, and one-and-a-half more years for women, according to the guardian.|
Plus, the countryside seemed to be associated with a closing of the life expectancy gap between rich and poor.
|Be a knockout||Research from the university of waterloo showed an association between attractiveness and longevity.|
Researchers had student study participants look at 50 photos of 17-year-olds from the 1920s, and rate them on their perceived attractiveness and healthiness.
Researchers found that the ones who scored higher in attractiveness lived longer -- to 76, on average -- than their less-attractive counterparts (who lived on average to 69), the houston chronicle reported.
|Be creative. Recent research on U.S. military veterans suggests that creative-types may enjoy longer life -- those who had the highest measure of creativity reduced their mortality risk by 12 percent||Recent research on us military veterans suggests that creative-types may enjoy longer life -- those who had the highest measure of creativity reduced their mortality risk by 12 percent.|
|Strengthen your skeleton||New research from the garvan institute of medical research in darlinghurst, australia, suggests that when we slow our age-related bone loss with nitrogen-bisphosphonate medications, it lowers the rate of early death by as much as 34 per cent.|
|Prioritize plant protein||A japanese study following over 70,000 people found that the more plant protein (like beans, seeds and whole grains) they included in their diet, the longer they stayed alive.|
|Grill or bake your fish||If you’re trying to include more fish and seafood in your diet, good for you.|
But how you cook your meal matters—a lot.
Data from the nurses’ health study in the us shows that eating a daily serving of fried fish makes you 13 per cent more likely to die from a heart-related cause.
The lesson: opt for less fatty cooking techniques.
|Stay hydrated||Research shows that many of us underestimate the risk of dehydration, which is linked to health problems and death.|
The right amount of fluid intake is unique to each individual, but if your urine is dark, you probably aren’t drinking enough.
|But avoid sugary drinks||A 2019 report from the harvard Chan school of public health suggested that the more sugary drinks people have, the greater their chances of dying earlier, with the difference in risk being 21 per cent greater if you drink two or more of these beverages a day.|
|Add more tomatoes||The lycopene in this red fruit has antioxidant properties.|
In study findings published on the annals of internal medicine website, lycopene lowered the risk of dying over a six-year period by 18 per cent.
For cancer-related deaths, it was a 54 per cent reduction.
|Take up a new sport||You’ll gain more health benefits when physical activity is combined with mental stimulation and social interactions.|
“in my lab, we use the tag line ‘lifestyle cross-training,’” explains psychologist stuart macdonald at the university of victoria, where he investigates the neuroscience of aging.
“there’s some basic science suggesting that your memory functions better if you’re also physical.
And if you choose an activity where you get to see your friends, you’re more likely to keep doing it.
|Stand when you talk on the phone||Even if you meet your daily physical-activity goals, it won’t eliminate health problems associated with sitting for long periods, including stroke and cancer—you still need to get up regularly.|
Research led by the american cancer society showed that people who sit for at least six hours a day have a 19 per cent greater risk of dying.
|Hunt for silver linings||Boston-based researchers have just shown that optimism increases the odds you’ll live to 85 by 50 per cent if you’re female and 70 per cent for males.|
Try focusing on all the things you’re grateful for.
|Take piano lessons or join a choir||“as you get older, it becomes more difficult to socially interact in noisy environments,” says memorial university’s zendel.|
Research in his lab and elsewhere is showing that musical training can improve your ability to decipher speech in loud restaurants and bars.
|Get a roommate||A 2019 study that followed men over more than 30 years found that the risk of dying was 23 per cent higher for those living alone.|
Another recent study found a similar link in men and women living by themselves, but only for those who actually felt lonely.
The new symbiosis program at mcmaster university matches students in need of short-term housing with seniors who have a room to spare.
Participants report a greater sense of community connection.
|Live closer to amenities||Too much isolation can reduce your lifespan.|
According to a 2019 statistics canada report, people in remote areas often have poorer access to health services because of distance and wait times, and are more likely to die a preventable death.
|Schedule an annual physical||“physician-dodging” is a disturbing status quo for men between the ages of 35 and 54.|
Only 43% of that middle-aged cohort reported seeing their doctors for annual physicals.
Blame it on busy-ness (or more likely, a mix of toxic masculinity and unacknowledged vulnerability), but too often men are late to diagnoses and die earlier because of it.
|Spice things up||New research has found that adding herbs and spices to your diet can help lower your blood pressure and the risk of heart disease and stroke.|
|Enjoy your food||After all, food should be a pleasure, not a pain, and research has shown that the more you enjoy your food, the more nutrients your body absorbs from it – it’s a win-win situation.|
|Avocado and tomato||The fat in the avocado boosts the absorption of the phytochemical lycopene from tomatoes – one study found absorption was five times higher when the two were eaten together.|
|Frozen is fine||You can eat a balanced diet even when fresh fruits and vegetables are out of season because frozen can be as good as or even better for life-extending nutrients.|
British scientists found that fresh fruit can lose nutrients after three days of refrigeration, while frozen fruits don’t suffer the same fate.
Another study similarly found that frozen blueberries contained more vitamin c than fresh ones.
|Ripeness matters||No, you won’t die from eating under-ripe produce, but new research shows that fully ripened fruit has more life-lengthening health benefits.|
For example, green bananas are low in fiber and high in astringent tannins that can cause constipation.
Fully ripened pears and blackberries have more disease-fighting antioxidants.
And in watermelon, a deep red color signifies more lycopene, an antioxidant that may reduce the risk of cancer and heart disease.
|Go green||If coffee’s not your thing, green tea also has proven longevity cred, likely because it contains powerful antioxidants known as catechins that may help combat diabetes and heart disease.|
In a large study of more than 40,000 japanese men and women, drinking five or more cups of green tea a day was associated with a 12 percent decrease in mortality among men and a 23 percent decrease among women.
|Spice it up||Eating hot chili peppers may add years to your life.|
In a 2016 analysis of the dietary habits of more than 16,000 men and women over 23 years, those who reported eating hot peppers reduced their risk of dying by 13 percent.
Not a fan of those peppers? even a little spice can have health benefits.
That’s because the body produces endorphins to reduce the heat from the capsaicin in the peppers; those endorphins also reduce pain and inflammation.
|Eat like the Greeks||The mediterranean diet, with its reliance on fruits, vegetables, olive oil, fish and nuts, is one of the healthiest diets for both overall health and longevity.|
Harvard researchers, reporting in the bmj in 2014, found that those who followed the diet most closely had longer telomeres, which cap the end of each strand of dna and protect chromosomes from damage.
Even those who only sporadically followed the diet reaped longevity benefits, researchers found.
|Eat less||If you want to reach 100, put down the fork, says dan buettner, who studies longevity hot spots around the world, such as okinawa, japan.|
Buettner found that the oldest okinawans stop eating when they feel 80 percent full.
A national institutes of health-funded study similarly found that cutting back calories reduced blood pressure, cholesterol and insulin resistance.
|Embrace your faith||Attending religious services once a week has been shown to add between four and 14 years to life expectancy, according to researchers who study blue zones.|
Don’t belong to a church? ask to join a friend at her services, or just drop in at a nearby house of worship; most have an open-door policy.
|Monitor yourself||Don’t wait for annual checkups to consider your health.|
By then, a small problem could have morphed into a life-threatening illness.
In one english study, researchers found that less than 60 percent of people who developed unusual symptoms in the previous three months had seen a doctor.
Symptoms that might point to cancer include: unexplained weight loss of 10 pounds or more (this can be an indication of cancers of the esophagus, stomach or lungs); fever; extreme fatigue; changes in bowel or bladder habits; or unusual bleeding.
Other unusual symptoms that could signal disease? a patch of rough, dark skin could indicate diabetes, and a strange color on your tongue could signal serious acid-reflux issues.
|Take the stairs — every day||A study by university of geneva researchers found that taking the stairs instead of the elevators reduced the risk of dying prematurely by 15 percent.|
What’s more, a daily stair climb shaves six months off your “brain age,” according to researchers at concordia university who performed mri scans on 331 people ages 19 to 79.
Gray matter shrinks naturally with age, but less so when people stay active.
|Follow your passion and do the things you love||People who live their lives with purpose and believe their lives have meaning or purpose report higher life satisfaction and psychological well-being.|
Find the things you are passionate about and pursue them, it’s worth the effort.
|Add in probiotics||Probiotics can improve your digestion and help fight off ‘bad’ bacteria in your gut, leading to improved immune function.|
There is also evidence that probiotics may play a role in relieving anxiety.
You can find probiotics in foods like yogurt (unpasteurized) and fermented foods like sauerkraut, miso soup, pickles, kimchi and tempeh.
You can also add probiotics via supplements.
|Eat more high-fiber beans||Not only are beans a great source of plant-based protein, they're also packed with both soluble and insoluble fiber.|
The process of digesting the fiber and protein in beans burns extra calories, and both types of fiber help lower insulin levels after digestion and cause your body to store less fat.
Think of every bean as a little metabolism-boosting pill.
One study found that people who ate a ¾ cup of beans daily weighed 6.
6 pounds less than those who didn't—despite bean eaters consuming, on average, 199 calories more per day.
|Eat zinc-rich oysters||Shuck one for your metabolism.|
Heck, make it a half dozen.
After all, oysters are one of the best dietary sources zinc—a mineral that's critical for thyroid health.
In fact, the body needs enough zinc to activate production of thyroid hormone.
And, in turn, we need enough thyroid hormone to absorb zinc.
Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track.
One study in nutrition research and practice found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had improved bmis, lost weight, and showed improvements in blood cholesterol levels.
|Snack on yogurt||Probiotics in products like yogurt and fermented foods like pickles and sauerkraut help good bacteria in the gut process food more efficiently.|
Not only is yogurt a great source of protein and calcium, a nature study found that eating it as part of a reduced-calorie diet can help shrink your waistline.
And you can incorporate it into dishes throughout the day.
|Add mustard to meals||Add mustard to your meal, and feel the burn—literally! scientists at england's oxford polytechnic institute found that by eating just one teaspoon of mustard (about 5 calories) can boost the metabolism by up to 25 percent for several hours after eating.|
The benefits, researchers say, may be attributed to capsaicin and allyl isothiocyanates, phytochemicals that give the mustard its characteristic flavor.
|Pick spicy peppers||It's well reported that fiery capsaicin (think: hot sauce, cayenne, chili) can rev up the metabolism, but study findings presented at the experimental biology meeting in anaheim, california, showed similar weight loss potential in dihydrocapsiate (dct), the non-spicy cousin of hot peppers.|
Participants who ate the most dct experienced a metabolic boost that was nearly double the placebo group! bottom line: pile on the poblanos!.
|Have an egg yolk—or two||Although it's true that egg whites are low in calories, fat-free, and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism.|
The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and—most significantly—choline, a powerful compound that animal research shows can prevent the storage of fat around your liver.
Worried about cholesterol? new studies have found that moderate consumption of one to three whole eggs per day has no negative effect on 70 percent of the population's lipid (fat) profile and may actually improve it.
|Pass on "Diet" Foods||It can seem like a simple fix when you're going on a diet, but don't fall prey to these marketing ploys.|
"diet" foods are usually loaded with artificial sugars like sucralose and aspartame.
Although artificially sweetened beverages contain fewer calories than sugary versions, a review of more than 30 years of studies found there to be no solid evidence that sugar-free alternatives prevent weight gain.
Although artificially sweetened beverages contain fewer calories than sugary versions, researchers say they still trigger sweet receptors in the brain, which may make people crave food.
Coupled with the fact that most people view diet drinks as healthier, it could lead to over-consumption, the researchers argue.
|If Drinking, Stick To Wine||Much like drinking your coffee black, it's important to keep your drink orders as simple as possible.|
A 2012 cdc study found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer.
In addition to having fewer calories than most alcoholic beverages, red wine, in particular, contains resveratrol, an antioxidant that is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your 'bad cholesterol.
Just remember to imbibe in moderation.
|Brush your teeth more often||In a recent japanese study of 14,000 people, researchers found that men who brushed their teeth frequently were leaner than men who did not.|
Thank that minty-fresh flavor, which may make you less likely to snack between meals.
|Have breakfast every day||Research from harvard and boston’s children’s hospital shows that obesity rates are 35 to 50 percent lower in people who eat breakfast regularly, compared with folks who don’t.|
Nutritionists believe am meals help regulate insulin levels and hunger, so you’re less likely to overeat throughout the remainder of the day.
|Don’t shy from plain Greek yogurt||When researchers at the university of tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet.|
Study author michael zemel, phd, believes extra calcium helps the body burn more—and store less—fat.
|Don’t starve yourself||“under normal conditions, humans absorb only about 80 percent of the nutrients from the food they eat,” says a.|
Roberto frisancho, phd, a weight-loss researcher at the university of michigan.
But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed.
Start eating again normally and your body may not catch up; instead it will continue to store food as fat.
|Never forbid yourself a favorite food||Here’s a shocker: when a group of UK|
Researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff, the women were much more likely to sneak a bite than individuals who hadn’t been given the order.
Blame the allure of the forbidden: the more you tell yourself you can’t eat something you love, the more you’re going to want it.
|Myth: When you’re pregnant, you’re eating for two||*myth* while that’s technically true, you should absolutely not eat for two adults.|
In fact, according to webmd , if you’re pregnant with one child, you only need about 340 extra calories per day in your second trimester and 450 more in your third.
And for those first 12 weeks? you don’t need to increase your food intake at all.
What you should change up throughout your pregnancy, however, is the type of calories that you’re consuming: switch out sugar-laden foods with empty calories for nutrient-rich foods that will give you more energy, keep you full longer, and provide ample nutrition.
|Diversify your diet||Enjoying a wider variety of plants to feed your gut microbes is a simple science-backed way to improve your health.|
The easiest way to do it is to mix up your existing diet.
So, go for mixed coloured bags of peppers instead of your usual red; pick up tins of mixed beans to replace kidney beans; reach for the mixed frozen veg or stir-fry pack rather than one variety; and snack on mixed nuts instead of plain almonds.
|Say cheese||Cheese is a bone builder, right? true, but not all cheeses are created equal.|
“cheese contains a hefty dose of calcium, but those high in salt such as roquefort, parmesan, feta, and processed ones aren’t so beneficial for your bones,” says professor susan lanham-new, head of nutritional sciences at the university of surrey.
“this is because when your kidneys excrete excess sodium in your body, some calcium is swept along, so it’s a good idea to vary your calcium sources throughout the day."
|Can it||Did you know that cheap-and-cheerful tinned sardines (and tinned salmon, pilchards and mackerel) count as oily fish? the nhs say a healthy balanced diet should include a portion of oily fish (140g) every week as it contains long-chain fatty acids, which may help to prevent heart disease.|
We love to eat ours grilled on toast, stirred into pasta sauces, or with jacket potatoes.
|Prepare for greatness||Research indicates that meal prep ahead of time leads to more variety, better food quality, and possible weight loss.|
So, make up dishes you can tuck into throughout the week, whether a roasted vegetable tray bake to stir through salads; a diy low-sugar muesli for breakfast; or a big batch of lentil soup for the freezer.
|Clean your handbag||Yucky, but true: one study found that 30 per cent of handbags had traces of faecal matter on the bottom of them, which may be because many of us park our bags on the loo floor or on a washbasin in public toilets.|
So, always hang your bag on a door hook, and regularly wipe it down with antibacterial spray.
|Use more turmeric in your cooking||There are many spices that offer some really impressive benefits, and turmeric is one of them.|
It's been around for thousands of years and you can do just about everything with it, whether you're making a golden milk latte or seasoning your rice.
And when it comes to your health, adding the flavor into your meals pays off: a 2008 study published in the annals of indian academy of neurology found the yellow spice can help reduce inflammation, as well as ease alzheimer's symptoms.
Pretty impressive stuff, huh?.
|Shop for your groceries at the edges of the store||How is your grocery store laid out? does the natural flow direct you toward the center, where all the chips and cookies and other processed foods are? well, there's an easier and healthier way to shop.|
"i try to stick to the edges of the store," sports medicine specialist jessalynn g.
Adam, md, previously told best life.
"this is where all of the fresh and unprocessed ingredients are.
|Stop rubbing your eyes||Yes, a habit as simple as rubbing your eyes could be putting your health at risk—especially when it comes to the coronavirus.|
But in addition to the germs you expose yourself to when touching your face, a 2017 study published in case reports in ophthalmology found a link between eye-rubbing, vision loss, and keratoconus, which is a change in the shape of the eye.
So it's best to keep your hands away from your eyes whenever possible.
|Eat more fiber||In the interest of your health, make sure you pay attention to how much fiber you're getting in your diet.|
Why is that? because a diet that's high in fiber can help reduce your risk of diabetes, improve heart health, and maintain more balanced blood pressure, according to a 2009 study published in nutrition reviews.
|Eat nuts.||>If you're nuts for nuts, you're in luck: one 2016 study published in biomed central found that people who eat nuts have a 39 percent lower risk of early death than people who don't; walnut eaters, in particular, have a 45 percent lower risk of dying early.|
|Don't eat takeout.||It could cause you to tap out.|
A 2012 study published in public health nutrition found that people who cook at home up to five times a week were 47 percent more likely to still be alive 10 years later than those who didn't.
|Take a stand.||Want another reason to join the standing-desk craze? sitting for fewer than three hours a day could add two years to your life, according to a 2012 analysis of data published in bmj open.|
|Cut the sugar.||The link between increased sugar and diabetes risk is right up there with "smoking causes lung cancer.|
" but 2015 research from the mayo clinic has found that added dietary fructose—either as table sugar or the main component of high-fructose corn syrup—may be the top cause of diabetes.
So cutting sugar alone could slash deaths from the condition.
|Eat more fiber.||A 2011 study published in the archives of internal medicine found that people who met dietary guidelines for fiber—25 grams per day for women and 38 grams per day for men—had a lower risk of dying over a nine-year period.|
|Don't go crazy with vitamin supplements.c||Although many health professionals advocate taking vitamins to help prevent deficiencies in vital nutrients, a 2007 copenhagen university review of 815 clinical trials published in jama found that taking supplements had a detrimental effect on lifespan.|
|Drink in moderation||Ever notice that more than a few centenarians in the news attribute their long life to drinking good whiskey? it's not just chatter: in 2010's dietary guidelines for americans, the department of health and human services said there was "strong evidence" that moderate drinking prevented heart disease, and "moderate evidence" that it helped prevent dementia.|
|Guzzle green tea.||Researchers from the norwich bioscience institutes recently discovered that the polyphenols, a type of micronutrient in green tea, blocks something called vegf, a signaling molecule in the body that triggers plaque buildup in the arteries that can lead to heart attacks, stroke, and vascular disease.|
The life-extending brew may also ward off wrinkles by fighting inflammation and improving the skin's elasticity, keeping you young both inside and out.
|Take precautions against colon cancer.||As it stands now, colon cancer is the third-leading cause of cancer death among men in the us, according to the american cancer society.|
But when precancerous polyps are removed from the colon before they turn malignant, colon cancer is almost completely preventable.
That's why it's essential to get a preventative colonoscopy as often as your doctor recommends, which is usually once every 10 years.
|Cut down on deep-fried food||Cut down on deep-fried food.|
Deep-fried food contains acrylamide, a potentially cancer-causing chemical.
According to a bbc report, an ordinary bag of crisps may contain up to 500 times more of the substance than the top level allowed in drinking water by the world health organisation (who)! when i consume oily foods, i feel sluggish.
Go for food prepared using healthier methods instead, such as grilling, steaming, stir-fry, or even raw food.
Reduce your intake of fast food, fries, doughnuts, chips, wedges, and deep-fried food.
|Cut down on oil||Cut down on oil.|
The best way to cut down on oil (because oil is everywhere) is to (a) prepare your own meals (see tip #29), and (b) be conscious of oil-free / less-oil menu options when you’re out.
When consuming salads, opt for no dressing as most commercial dressings have oil.
I recommend to do your own research — here are some to start with: link, link, link, and link.
|Try a raw vegan diet||Try a raw vegan diet.|
A raw vegan consumes raw vegan food: mainly fruits, vegetables, and nuts amd seeds.
Notice that as you progress from a vegetarian to a vegan to a raw vegan diet, you start to shift toward naturally occurring whole foods.
There are many reported benefits of switching from veganism to raw veganism, including increased youth, weight loss, increased energy, and increased health benefits.
Personally, while i enjoy eating raw meals and try to eat as high raw as possible, i find that it’s difficult to go 100% raw vegan in our current modern society as cooked food is too prevalent and it’s difficult to consume enough calories on a 100% raw vegan diet.
That doesn’t mean that you can’t experiment! i have gone on several 21-day raw vegan trials before and felt very energized each time.
These days, i eat about 30-40% raw (vegan) each day.
Do note that if you’re 100% vegan, there are certain vitamins and minerals that you should watch out on, specifically vitamin b12 and omega 3 (dha/epa)
|Supplement your diet as needed||Supplement your diet as needed.|
Even when we eat healthily, there will be times when we lack certain vitamins/minerals because of many man-made processes have permanently altered our food supply chain.
Common nutrient deficiencies are iron, vitamin b12, vitamin d (for those who live in places with winter), calcium, and magnesium.
 note that it’s not always about popping a pill though.
Supplements have their issues.
For example, b12 supplements are linked to acne, while a 135-study review revealed little evidence that calcium supplements prevent fractures in healthy women, and in fact, may result in calcium deposits in arteries.
 the best is to do your research and consume the required vitamins/minerals through diet (be it through wholefood or fortified food), and only take supplements when that’s not possible.
|Opt for small plates||Sure, it might seem like such a small change, but shrink your plate size, and you may cut nearly 300 calories each day, finds a study in the cochrane database of systemic reviews.|
Smaller plates make for smaller portions, and seeing a full plate (even if it’s the same amount of food you’d have on a larger plate) may trick you into feeling fuller, too.
|Feed your gut||Emerging research shows probiotic supplementation might help lower body weight and fat percentage.|
To support healthy digestion and give your weight-loss efforts a potential boost, talk to your doctor or a registered dietitian about supplementing or eating more probiotic-rich foods.
|Join a virtual community||Research finds having access to a support group beats an informative pamphlet when you’re trying to lose weight.|
Find people who share your goals via online groups and forums (such as on myfitnesspal) and help keep one another motivated and accountable.
|Drink coffee||To the relief of caffeine lovers everywhere, your daily cup of joe may actually have health benefits that could extend your life.|
“some research indicates moderate coffee intake may fight against type-2 diabetes, and may even reduce the risk of dementia and heart disease,” says erin palinski-wade, rd, cde and author of belly fat diet for dummies.
A study from harvard found that those who regularly drank coffee had a reduced risk of death.
Komar says coffee also stimulates the nervous system, raising metabolism and increasing the oxidation of fatty acids, which can help with weight loss.
|Eat nuts||Although you may think nuts are unhealthy because they are calorically dense, the exact opposite is true—they can actually extend your life.|
A study from harvard found that daily nut-eaters were 20 percent less likely to die during the study.
Specifically, the rates of death from cancer, heart and respiratory disease were reduced.
Other research has shown walnuts have a huge role in heart health because of the amount of antioxidants they contain.
(for more of a kick, try our spiced walnut recipe.
) they can also boost brain health, says barbara shukitt-hale, a usda scientist in the laboratory of neuroscience and aging at the usda/human nutrition research center on aging at tufts university.
Plus, nuts are a great source of plant-based protein, palinski-wade says.
|Spice it up||Certain spices have been touted for their health benefits.|
“tumeric has incredible anti-inflammatory properties, which may fight against joint pain and promote a healthier heart,” palinski-wade says.
“inflammation can accelerate the aging process, so anything that reduces inflammation may help to slow it.
” research has found that an antioxidant in turmeric might extend lifespan (in flies, at least), although a recent review questioned some of its benefits.
In any case, cooking with the spice may be a healthier alternative to salt or sugar.
(here are some more amazing health benefits of turmeric.
|Pump up your pepper intake||A recent study found that people who eat spicy chili peppers were 13 percent less likely to die than those who don’t.|
Although the link doesn’t prove cause and effect, there are some health benefits to specific properties in peppers.
“hot peppers may reduce blood pressure levels thanks to the capsaicin they contain,” palinski-wade says.
“elevated blood pressure is a risk factor for stroke, heart disease, and even dementia, so regular consumption may lower this risk.
” here are some more health benefits of spicy food.
|Fill up on fish||Eating healthy fish is an important part of a life-extending diet.|
“consume fatty fish such as salmon at least twice a week to boost intake of epa and dha omega-3 fatty acids,” palinski-wade says.
“according to nhanes [national health and nutrition examination survey] data , 95 percent of americans are deficient in epa and dha omega-3s, which can negatively impact longevity.
” a study from harvard showed that people with higher levels of the healthy fatty acids in fish oils were 27 percent less likely to die during the study period, and had a 35 percent lower risk of dying from heart disease.
Don’t miss these 7 facts about heart disease that could save your life.
|Skip soda||Not surprisingly, soda won’t help extend your life—a harvard study found that consuming soda and other sweetened drinks is linked with a greater chance of metabolic syndrome and type 2 diabetes.|
“your body will perform better for you when you fuel it well, and drinking sugary beverages can be a very slippery slope because it is anything but good fuel,” komar says.
In addition to sugar, it may contain lots of sodium, additives, chemicals, and dyes.
“there is also strong evidence that indicates sugar-sweetened soft drinks contribute to the development of diabetes, obesity, metabolic syndrome, and heart disease,” she says.
Plus, soda can damage tooth enamel, leading to dental issues, she says.
|Choose a smaller plate||Science shows that the plate you choose to eat from influences how much you put on it.|
Switch to a smaller plate, and you could reduce your calorie intake by 20 percent!.
|Grab some vitamins||As you age, it can be harder to get all the vitamins and nutrients you need from your diet alone.|
That's why you'll want to consider adding a daily multivitamin to your routine.
"i think of multivitamins as an insurance policy against an imperfect diet," michael roizen, md, told the cleveland clinic.
Over 50? a multivitamin can help keep your bones strong, your energy levels up, and your overall health in check.
|Get a furry friend||To instantly feel like a kid again, adopt or foster a pet.|
There are countless rescue animals that need temporary or forever homes, and you'll get as much from them as you give.
"in addition to being great company, having a pet can benefit our mental and physical health, especially as we get older," joseph mosquera, md, told pet md.
|Eat nuts and seeds||Some people avoid nuts because they are high in fat.|
However, nuts and seeds are incredibly nutritious.
They are packed with protein, fiber, and a variety of vitamins and minerals (6, 7).
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8).
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes (9).
|Avoid ultra-processed foods||Ultra-processed foods are foods containing ingredients that are significantly modified from their original form.|
They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10).
Examples include:; snack cakes; fast food; frozen meals; canned foods; chips.
Ultra-processed foods are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain.
Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions (11, 12, 13, 14, 15).
In addition to low quality ingredients like inflammatory fats, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients.
Thus, they provide mostly empty calories.
|Eat fatty fish||Fish is a great source of high-quality protein and healthy fat.|
This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients (20, 21).
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease (22, 23, 24).
|Feed your gut bacteria||The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.|
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems (30, 31).
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber.
Notably, fiber serves as a prebiotic, or a food source for your gut bacteria (32, 33).
|Stay hydrated||Hydration is an important and often overlooked marker of health.|
Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient (34).
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched (35).
|Don’t eat heavily charred meats||Meat can be a nutritious and healthy part of your diet.|
It’s very high in protein and a rich source of nutrients (36).
However, problems occur when meat is charred or burnt.
This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers (37).
When you cook meat, try not to char or burn it.
Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk (38, 39, 40, 41).
|Eat plenty of fruits and vegetables||Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.|
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses (48, 49).
|Don’t smoke or use drugs, and only drink in moderation||Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.|
If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.
There are resources available online — and likely in your local community, as well — to help with this.
Talk with your doctor to learn more about accessing resources.
|Use extra virgin olive oil||Extra virgin olive oil is one of the healthiest vegetable oils you can use.|
It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties (55, 56).
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57).
|Minimize your sugar intake||Added sugar is extremely prevalent in modern food and drinks.|
A high intake is linked to obesity, type 2 diabetes, and heart disease (1, 2, 58).
The dietary guidelines for americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the world health organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59, 60).
|Avoid artificial trans fats||Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (68).|
Avoiding them should be much easier now that they have been completely banned in the united states and many other countries.
Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats (69).
|Use plenty of herbs and spices||There is a variety of herbs and spices at our disposal these days, more so than ever.|
They not only provide flavor but also may offer several health benefits as well (70).
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health (71, 72).
Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.
|Occasionally track your food intake||The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker, as estimating your portion sizes and calorie intake is not unreliable (75, 76).|
Tracking can also provide insights into your protein, fiber, and micronutrient intake.
Though some studies have found a link between tracking calories and disordered eating tendencies, there is some evidence that suggests that people who track their food intake tend to be more successful at losing weight and maintaining their weight loss (74, 77, 78, 79).
|Eat whole eggs||Despite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because of their cholesterol content.|
Studies show that they have minimal effect on blood cholesterol in the majority of people, and they’re a great source of protein and nutrients (87, 88).
Additionally, a review involving 263,938 people found that egg intake had no association with heart disease risk (88).