400 searchable tips on almost every LIFESTYLE topic! (Search box allows multiple terms)
|Get your partner on board|
It can be tough to lose weight when your partner is gorging on cakes and desserts, so get them on board.
Let him (or her) know that you need his support, if you go to a lot of restaurants or are always getting takeaway,
do a little research and get some of the healthy options, maybe skip (or split) dessert, spend an hour working out together.
If you involve your partner (and are firm about your own weight loss goals) then you’ll make it much easier on yourself.
|Change your plate color||It sounds strange, but if you choose a plate which has a contrasting color to your food, then you should eat less.|
A cornell university study found that contrasting plate color would result in a serving size that was 20% less than those who
had plate colors which blended in with the meal color.
While you’re at it, next time you have a dessert try it on a blue plate – many people find that it
works as a natural appetite suppressant.
Weird, but that’s science for ya!.
|Walk off those calories|
Nuts are jam-packed with healthy compounds, from healthy fats and antioxidants to essential minerals and vitamins.
Research is showing that for weight loss, eating bigger portions of healthy foods is actually more important than dieting because,
simply put, you’ll have less room and less inclination to eat junk food when you’ve already got a belly full of
the healthy stuff.
Nuts are a great for this, because they are high in fibre and slow to digest, plus the healthy fats help make
you feel full.
Remember, we’re not talking about the roasted, salted kind – keep your nuts natural and grab a handful to snack on before
you go out to keep hunger at bay.
Most people underestimate the amount of calories they eat and overestimate the amount of calories they burn.
This is where keeping a food journal is going to be your best weight loss friend: if it enters your mouth jot
In the beginning you will need to measure everything so that you get a good understanding of what healthy portion sizes actually
or use recipes that have already worked out the calories per serving for you.
What happens when you do this is you begin to develop an awareness of how many calories you’re actually eating.
Especially take note of calorie-dense foods you may be eating: dips, salad dressings, fruit etc.
The other mistake is overestimating how much calories you burn when exercising.
For example, if you spend 30 minutes on the treadmill and burn about 300 calories, you may go home and think:
“i’ve worked out, i can afford to eat a few cookies…” well, a few cookies later and you’ll have wiped out the
calorie-burning effects of that workout.
So, spend time getting to grips with how many calories your taking in and how many you’re burning – write it down!
|Sack the sugar|
Refined sugars and many artificial sweeteners are the enemy of weight loss (and good health).
The main problem is the amount of sugar the average person consumes is huge! things like candies and cakes are almost devoid
of nutritional value and
displace your desire for healthy foods – you’re not going to snack on some snap peas after you’ve had a cake, are
you? the american heart association recommends most women get no more than 6 teaspoons of added sugar a day (24 grams).
The problem is that it’s tucked away in places you’d never thing to look (until now) from condiments to crackers – so
read the labels.
The healthy alternative is to treat yourself with fruits instead, and maybe try a healthier, weight-loss friendly sugar alternative like stevia.
Stress is bad for our health in many ways, but it’s also an enemy of weight loss.
Boo for stress! when you stress yourself out your body produces a shot of adrenaline and cortisol to deal with the perceived
The adrenaline leaves your system pretty quickly, but it’s the cortisol which hangs around for longer stimulating insulin, which in turn can
result in an increase in appetite.
Not only that, a swedish study has found that cortisol may also lead to increased fat storage around the abdomen.
Lack of sleep has also been found to increase cortisol levels.
So make sure you take time to relax during your day, or make a little me-time in the evenings where you won’t
be disturbed, do some yoga in the mornings or even try meditating.
Not only will you be more mentally calm and able to deal with life, but you’ll look better while you do!
A recent study found that the group (animal models) who ate watermelon had a 50% decrease in arterial plaque, high levels of
citrulline (which is good for general health) and even more exciting 30% less weight gain.
Watermelon is such a treat, just make sure you also get close to the rind, where there is an abundance of citrulline.
You probably already know that laughter is a good way to reduce stress (and we’ve talked about the weight loss benefits of
lower stress), but did you also know that british researchers have found that 1 hour of intense laughter burnt up to 120 calories –
that’s a pretty good workout! so if you’re going to watch tv, make sure you watch the sitcoms, grab some healthy snacks
and ditch the remote – your waist will thank you.
|Drink red wine|
There are already many studies which have found that a small glass of red wine (about 125ml) a day is beneficial for
health, and now there is increasing evidence that the resveratrol (a powerful antioxidant) found in wine could help to release fat.
Another study showed that women who were light drinkers had less weight gain and less risk of obesity than those who drank
no alcohol, in addition a study using animal models found that the resveratrol also helped increase exercise endurance.
If you’d rather not drink, peanuts, blueberries, cranberries and pomegranate are good non-alcoholic sources of resveratrol.
Don’t exercise on an empty stomach
Common sense would seem to say that exercising on an empty stomach would burn more fat, but the research actually shows that
the calories burned actually come from muscle rather than fat.
Remember, not only do you want the muscle because it looks good, but it also increases your at-rest fat-burning metabolism.
In addition, by not being properly fuelled you can’t exercise as intensely, so grab a simple carb snack 15 – 30 minutes
before you hit the gym (carbs give your body energy and simple carbs digest easily).
|Get enough sleep|
Great news for all us sleep-lovers, recent studies show that getting enough shut-eye is good for your health and your weight loss
The gist of it goes like this: most of us are sleep-deprived, getting less than the optimal 7 – 9 hours of
in the study the group that got 8.
5 hours sleep lost more weight than the 5 hour sleepers.
There is also evidence that adequate sleep can turn off obesity-related genes.
So if you’re not already getting enough sleep, do it for the health benefits and to help you reach your ideal weight.
|Monitor your progress|
Keeping a food journal so you can track your calories, carbs, and fat grams, as well as your ketone (or ketone and
glucose levels) can enhance your results.
Many people assume they are in ketosis when they aren’t.
Logging these details will help you adjust the diet to your particular needs.
Testing your urine for ketones (using a dip stick) works during the early stages of the diet but once your body becomes
keto- (or fat-) adapted, the test strips will not give you an accurate reading, even if you are in ketosis.
You will need to switch to a glucose-ketone monitor with lancets, to test your blood levels of ketones or ketones and glucose,
to assess where you are.
|Low carb is best for diabetes|
You probably already know that laughter is a good way to reduce stress (and we’ve talked about the weight loss benefits of
but did you also know that british researchers have found that 1 hour of intense laughter burnt up to 120 calories –
that’s a pretty good workout! so if you’re going to watch tv, make sure you watch the sitcoms, grab some healthy snacks
and ditch the remote – your waist will thank you.
Develop a low starch/sugar recipe repertoire
Intellectually, i’d won the battle with sugar and starch years ago, but it wasn’t until i found some good low carb recipes,
that i finally started winning the battle.
Do some research. Splash out on some low carb and paleo cookbooks and write down a variety of recipes that you can keep in your
head. In my view, it is very difficult to keep eating low carb without a good variety of yummy recipes to choose from.
The book that has helped me the most is annie bell’s “low carb revolution: the comfort eating diet for good health”.
Simple, low starch, edible food.
|Keep your salt intake up|
We’ve all been indoctrinated that too much salt puts our blood pressure up and will cause us to have premature heart disease
Well, as an epidemiologist, i can tell you that the evidence for this is very shaky.
Phinney and volek point out that without high levels of circulating insulin, as one gets on a low sugar and starch regime,
the body excretes a lot of salt.
This is an ongoing issue that needs to be addressed.
They recommend supplementing the diet with an extra 2-3g of salt per day (about a teaspoon), on top of the usual average
intake of 2g per day.
If you’re feeling headachy and tired on a low carb diet, try increasing your salt.
A blood test from your doctor may indicate a salty soups and broths are good sources of salt.
Recent epidemiological evidence from the u
|Don’t be in such a hurry||I find that those pushing to lose weight as fast as possible not only do this to an unsustainable degree (potentially picking|
up bad habits and experiencing somewhat of a burnout),
but they also put needless stress on themselves with the scale doesn’t read what they’d like it to, 3 times a day.
The stress can actually inhibit weight loss.
Research a good plan for yourself, make the change and adopt new habits that allow for a slow steady loss of weight,
all the while experimenting and tweaking to refine it and improve it.
Slow and steady wins the race!.
Load your iPod with upbeat music
|Research shows that music with 180 beats per minute will naturally help you increase your workout pace.|
And getting lost in a good playlist can take your mind off the work you’re doing.
|Don’t skip the coffee||While too much coffee can obviously be bad, research has shown that a small amount of caffeine in your system will slow|
glycogen depletion, allowing you work out harder and burn more fat before your reach your physical limits.
|Work out, and make it fun||If exercise feels like a chore, then you won't want to do it—and you may wind up eating more as a result.|
In a 2014 cornell university study, researchers led volunteers on a brisk walk, telling half the group that it was for exercise
and the other half of.
high intensity interval training
You don't need to work out for hours on end to see results.
High-intensity interval training (hiit) alternates bursts of all-out exercise with brief rest periods, and research shows this training style burns fat more
effectively than longer workouts that.
|Take your workouts outside|
The only way to make exercise effective is to do it consistently.
One 2011 study published in the journal environmental science & technology found that sweating outdoors was associated with more engagement in the
activity—not to mention an energy boost an.
|Don't fear the weight room|
Yes, you can pump iron without bulking up, and no, you will not look awkward.
Lifting weights stokes your metabolism for a few days after your workout—meaning you continue burning calories long after you leave the weight
room. One study found that strength...
|Pay cash for groceries|
When you make purchases with a credit card, you only realize how much money you're spending in a conceptual sense—you don't actually
see the cash coming out of your wallet.
According to a study in the journal of consumer research, that may lead you to buy.
|do not make excuses||Just because you worked out this morning doesn’t give you an excuse to park your car closer to your office or to|
take the elevator instead of the stairs.
French researchers discovered that when obese teens exercised, they compensated by decreasing their a.
|avoid social media|
Pinterest and instagram are both filled with gorgeous photos of decadent desserts and ooey-gooey macaroni and cheese recipes, and while it may
be fun to dream about eating them, they may be wrecking your diet.
Research from the university of southern cali.
|Keep an apple on your desk||You can see the pumpkin pie your coworker baked sitting on the giveaway table across the office.|
But according to research from st.
Bonaventure university in upstate new york, you won't get up and cut yourself a slice if you have a healthy snack right
Drink a glass of cold water before every meal
|Before you eat, have a big glass of water.|
Being even just slightly dehydrated makes you prone to sugar cravings, especially if you've been exercising.
Better yet, add some ice: a german study found that drinking about 16 ounces of cold water increased me.
Eat eggs to remain less hungry
|Researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb-heavy meals.|
|Enhance your knowledge||Learn a little more by checking out my four favorite blog posts: life time weight loss interview | dr william davis -|
wheat belly, 14 ways to get fatter, low-carb vs.
Low-fat - what does research show?, eggs, cigarettes and more nutrition confusion,.
|Eating places||Research and identify 3 places you work, live or go to school that have acceptable foods that you can get if you|
need to eat and don’t have anything with you.
|High protein meal to burn fat|
Harness the fat burning power of protein.
Research has shown that people consuming a high protein meal burn twice as many calories afterwards than those eating a high carbohydrate
Don’t use protein shakes, though as liquids don’t satisfy your ap.
Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim.
They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber
and vitamin e.
According to a study in the international journal of obesity, people who added a daily serving of almonds to a low-calorie diet
lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead.
Good news for java lovers: the caffeine in coffee could speed up your metabolism and help your body burn slightly more calories
(about 26 per cup).
A study in physiology & behavior found that the average metabolic rate of people who drank caffeinated coffee was 16% higher than
those who drank only decaf.
Just be mindful of how much cream and sugar you add to your cup, which could offset any health benefits the beverage
|Pine nuts||Compared to other nut varieties, pine nuts tend to be on the pricier side, but adding them to your shopping cart could|
be a good investment for your health.
Research suggests that the fatty acids in these little nuts could increase satiety hormones, helping you feel full.
They're also packed with vitamin b1 and manganese, a mineral that helps your body metabolize carbohydrates and protein.
|Potatoes||Because they're so carb-heavy, potatoes aren't often considered a health food—but you shouldn't pass on spuds.|
Potatoes are a great source of resistant starch, so eating them in moderation can help your body burn fat.
They'll also keep you full: on the european journal of clinical nutrition's satiety index, potatoes ranked number one.
Write down what you eat for one week and you will lose weight
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t.
Watch out for weekends: a university of north carolina study found people tend to consume an extra 115 calories per weekend day,
primarily from alcohol and fat.
(though good news: you can work out only on weekends and still lose weight.
) then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks
they could make the difference between weight
gain and loss.
Don’t miss these other tricks for stopping weekend weight gain.
Sniff a banana, an apple, or a peppermint when you feel hungry
You might feel silly, but it works.
When alan r.
Hirsch, md, neurological director of the smell & taste treatment and research foundation in chicago, tried this with 3,000 volunteers,
he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30
One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
Use these other tricks to become a more mindful eater.
You’ll lose weight and fat if you walk 45 minutes a day, not 30
The reason we’re suggesting 45 minutes instead of the typical 30 is that a duke university study found that while 30 minutes
of daily walking is enough to prevent weight gain in most relatively sedentary people,
exercise beyond 30 minutes results in weight and fat loss.
Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose
30 pounds in a year without even changing how much you’re eating.
If you ned motivation, try these secrets of women who work out every day.
Close the kitchen for 12 hours
After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and
Late-evening eating significantly increases the overall number of calories you eat, a university of texas study found.
Learning how to stop late-night snacking can save 300 or more calories a day, or 31 pounds a year.
Learn more about how eating late at night makes you fat.
Walk before dinner and you’ll cut calories AND your appetite
In a study of ten obese women conducted at the university of glasgow in scotland, 20 minutes of walking reduced appetite and
increased sensations of fullness as effectively as a light meal.
Here are more quick weight loss tips from nutrition pros.
|Avoid white foods|
There is some scientific legitimacy to today’s lower-carb diets: large amounts of simple carbohydrates from white flour and added sugar can wreak
havoc on your blood sugar and lead to weight gain.
While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice.
One harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent
less likely to be overweight than those who ate the white stuff.
Plus, whole grains can even make you smarter.
We know you love binge watching game of thrones, but it’s important to enjoy your meals sitting at your kitchen table—not in
front of the television.
Why? carolyn brown, ms rd of foodtrainers told us that in addition to commercials of unhealthy food and drinks increasing our cravings,
tv is so distracting that it makes it harder to realize when we’re actually satiated.
Science agrees with brown: a study in the american journal of clinical nutrition found that paying attention while eating can aid weight
loss efforts while distracted eating can lead to a long-term increase in food consumption.
|Make Dinner a Buffet|
When you place heaping bowls of food on the table, over-eating is inevitable.
In fact, a study in the journal obesity found that when food is served family-style, people consume 35 percent more over the
course of their meal.
To avoid scarfing down extra bites, keep food on the stove or counter and spoon it out onto plates from there.
When going back for seconds requires leaving the table, people tend consider their hunger levels more carefully.
And serving healthier dishes can, of course, help too.
These 20 best-ever recipes for zero belly are all weight loss-friendly options we love.
|Don’t Sleep With the Tv On||Exposure to light at night doesn’t just interrupt your chances of a great night’s rest, it may also result in weight gain,|
according to a new study published in the american journal of epidemiology.
As crazy as it may seem, study subjects who slept in the darkest rooms were 21 percent less likely to be obese
than those sleeping in the lightest rooms.
The takeaway here is a simple one: turn off the tv and toss your nightlight.
|Spread Out Your Protein|
Diet experts say that we need about one gram of protein per kilogram of body weight to aid muscle growth and weight
So if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? unfortunately, there’s more to
it than that.
According to university of texas researchers, the timing at which you consume your protein can make or break how much lean muscle
mass you pack on.
If you’re like most americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the
bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis.
Luckily, fitness-minded friends, the fix is a simple one: just distribute your protein intake evenly throughout the day.
The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority
of the nutrient after the sun went down.
To hit the mark and start leaning out, try one of these 35 best-ever chicken recipes for weight loss!.
|Schedule a Workout Date|
A recent jama internal medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits when
they team up with a partner.
Invite your honey to a saturday morning run and then hit the showers together—knowing you have something steamy to look forward to
afterward should serve as some additional motivation.
And speaking of getting frisky, be sure to check out these 30 best proteins for your penis.
|Opt For Full-fat|
A credit suisse research institute report found that more and more of us are choosing full-fat foods over skim, light, fat-free, or
other modern monikers of leanness.
And while many health organizations like the american heart association still recommend cutting down on fat—particularly saturated fat—this full-fat trend may be
a healthy rebellion against those decades-old credos, according to recent studies.
In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015
study of 26,930 people in the american journal of clinical nutrition.
Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence.
So what’s the best way to join the full-fat revolution? eat this, not that! polled some of the country’s top nutrition experts
and asked for their favorite full-fat fat burners.
Check out what they said in our exclusive report the 20 best full-fat foods for weight loss.
|…And Eliminate Empty Carbs|
And speaking of eating full-fat fare, a cutting-edge review published in plos one discovered that when it comes to reducing cardiovascular risk
and promoting rapid weight loss, low-carb diets are superior to low-fat diets.
Can’t imagine fully committing to a low-carb lifestyle? start by eliminating empty sources of carbs from your diet such as white bread,
desserts, and sugary drinks.
|Open the Blinds||Instead of dragging yourself to the coffee pot when your alarm goes off, open all the blinds! |
studies show that people who get direct exposure to sunlight in the morning between 8 am and noon reduce their risk of
weight gain—regardless of how much they eat.
Researchers think it’s because the morning sun helps synchronize your metabolism to you burn fat more efficiently.
For more easy ways to burn more calories, check out these 55 best-ever ways to boost your metabolism.
|Use Self Checkout|
Is your obsession with reese’s and pringles derailing your weight loss efforts? it might be if you’re not using the self-checkout kiosks
at the grocery store.
Let us explain: according to a study by ihl consulting group, impulse purchases dipped 32.
1 percent for women and 16.
7 percent for men when they scanned their items and swiped their credit card on their own.
Although not all impulse buys are bad for your belly, a whopping 80 percent of candy and 61 percent of salty-snack purchases
|Add Coconut Oil to Rice|
Good news for carb lovers: scientists discovered an easy way to slim down any bowl of rice by as much as 60
percent! and the best part is that you don’t need a fancy lab or a phd to make the slimmed-down dish.
Here’s how to whip it up: add a teaspoon of coconut oil and a half cup of non-fortified white rice to a
pot of boiling water.
Cook it for about 40 minutes, stick it in the refrigerator for 12 hours and enjoy the rice either cold or reheated.
How does such a simple cooking hack—that adds fat, no less—slash calories? when the rice begins to cool, its glucose molecules form
tight bonds called “resistant starch.
” this type of starch, as the name implies, is resistant to digestion, meaning that the body is not able to absorb
as many calories or as much of the glucose (a nutrient that’s stored as fat if it’s not burned off) from each
While you may be hesitant to add the oft-vilified oil to your pot, it actually plays an integral role in the process.
As the rice cooks, the fat molecules find their way into the rice and act as an additional digestion barrier.
Best of all, the research team found that reheating the rice didn’t change the levels of resistant starch (as it does with
pasta and potatoes), deeming this calorie-slashing cooking hack safe for leftovers, too
|Dine With a Dude|
Want to stay on track with your diet while dining out? leave your lady at home, guys.
Strange but true: when men dine with women, they eat up to 93 percent more, according to researchers at cornell university.
“these findings suggest that men tend to overeat to show off,” lead author of the study, kevin kniffin, explained.
“instead of a feat of strength, it’s a feat of eating.
” women, on the other hand, ate the same amount food no matter who they broke bread with.
|Dim the Lights|
Have trouble eating reasonably sized portions? try dimming the lights and cueing up some soft music.
According to a study published in psychological reports, soft lighting and music leads noshers to eat less and enjoy their food more.
That’s what we call a win-win.
Looking for the perfect date night dish? check out these 35 healthy crockpot recipes.
|Take Out Your Iphone|
Even if you fill up on produce, lean proteins, and whole grains, according to british journal of nutrition findings, when you think
about the quality of your diet, you’re likely forgetting about all the unhealthy food that also finds its way to your mouth.
People tend to exaggerate the good foods they eat and underestimate the bad stuff, says study author, kentaro murakami, phd of japan’s
university of shiga prefecture.
While it’s not necessarily intentional, it’s likely one of the reasons why it’s so hard for people to lose weight.
For example, you might grab a handful of candy at a co-worker’s desk or a sample at the mall and then forget
about it altogether.
Our advice: to get a more accurate overview of your diet, keep a detailed food journal on your phone—yes, that means you
should include that food court sample, too.
Whether you snap photos or keep a written log is totally up to you—both tactics will work.
The more food records dieters kept over the course of 30 months, the more weight they lost, a study in the american
journal of preventive medicine found.
|Supplement Your Diet|
How would you like to take all the great weight-loss results you’ve just read about—and double them? that’s what happens when you
supplement your diet with a combination of vitamin d and calcium, according to a recent nutrition journal study.
Just four weeks into the 12-week experiment, subjects who had taken these two nutrients—found in abundance in some greek yogurt—lost two times
more fat than the other group!.
Recent research published in the journal plos one found that getting direct sunlight exposure between the hours of 8 am and noon
reduced your risk of weight gain regardless of activity level, caloric intake, or even age.
Researchers believe that the sunlight synchronizes your metabolism and undercuts your fat-storage genes.
University of wisconsin researchers discovered that participants who wore jeans to work walked almost 500 more steps throughout the day than those
who dressed up.
As if we needed another reason to look forward to casual fridays!.
|Brew Green Tea||A study published in the journal of nutrition found that after just two weeks, those who sipped four to five cups of|
the green brew daily in addition to working out for 25 minutes lost more belly fat than those who didn’t sip.
We can chalk up these favorable results to the tea’s catechins, a type of antioxidant that hinders the storage of belly fat
and aids rapid weight loss.
Eat Almonds As a Pre Workout
|Before heading to the gym, don’t forget to reach for a handful of almonds.|
A study printed in the journal of the international society of sports nutrition found that these subtly sweet nuts are rich in
the amino acid l-arginine, which can help you burn more fat and carbs during workouts.
|Take The Stairs|
Boarding the elevator may be a mindless act, but taking the stairs instead could actually work wonders for your waistline.
According to a university of new mexico health sciences center study, a person who weighs 150 pounds could lose about six pounds
per year just by climbing up two flights of stairs daily.
Sneak In a Workout Before Work
According to a japanese study, the timing of your workout plays a significant role in weight loss.
The study found that when you exercise before breakfast, your body can metabolize about 280 more calories throughout the day compared to
doing the same workout in the evening.
A study in the american journal of epidemiology found that dealing with work-, finance-, or relationship-related stress can pack on the pounds.
When you’re stuck in a hair-pulling situation, your body releases the stress hormone cortisol, which stores abdominal fat.
Next time you find yourself overwhelmed, try these 20 ways to strip away stress.
|Put a Cap on The Cocktails|
Dieters already know to steer clear of sugary cocktails and stick to vodka sodas at happy hour.
But nixing booze altogether for a few weeks at a time could really help you jumpstart your weight loss efforts.
A journal of the academy of nutrition and dietetics study found that alcohol causes people to eat an additional 384 calories per
day on average, likely because booze makes us more sensitive to food aromas and less likely to resist indulgent fare.
|Sleep Like a Baby…|
Evidence shows that a good night’s sleep can stave off excess flab.
Sleep deprivation actually lowers levels of leptin – the appetite suppressing hormone, while increasing ghrelin, the hunger stimulating one.
It should come as no surprise then that those who are sleep deprived have been shown to be hungrier and crave junk
foods like carbs, candy and salty foods.
Can’t sleep? try adding some of these plants to your bedroom or diffusing these essential oils!.
|Don’t Eat when Distracted|
A paper published in the american journal of clinical nutrition reports that multitasking (like eating when watching television, driving or working) and
distracted or hurried eating causes you to eat more.
|Cheat!||Research has shown that having a cheat meal once a week can rev up the metabolism by reviving flagging levels of leptin|
(the appetite suppressing hormone), balancing thyroid hormones and reducing cravings.
Keep it reasonably healthy though and choose high carb over high fat meals for the most leptin boosting effects.
|Apple Cider Vinegar (ACV)|
Another versatile wonder-food, acv is known for balancing blood sugar levels and satiety, among other benefits.
When participants in one study were given varying levels of acv along with carbohydrates in the form of white bread, blood tests
showed that the higher the levels of vinegar taken, the lower the blood glucose and insulin levels of participants.
Those who consumed the most vinegar also reported feeling fuller than the others.
When it comes to carbohydrates like bread, pasta, potatoes and rice, white is the worst choice.
Stick with the wholegrain (brown) versions and you could drop pounds without even trying.
A 2008 study saw participants consume almost identical meals – with one exception: one group ate white rice while the other ate
brown or black.
The brown/black rice group enjoyed greater reductions in weight, body mass and body fat when compared with the white rice group.
Plus, researchers at the university of massachusetts medical school say that if you are going to make one change on your journey
to weight loss it should be to increase your intake of fiber – through more whole grain foods and fiber-filled veggies.
|Plain Old H2O||If you drink 17oz of water before every meal, you could stand to lose 44% more weight over a 12 week period|
than people who don’t, according to some research.
High water foods like cucumber, watermelon and celery also work to fill you up before, or between, meals.
but pre-packaged isn’t always bad
|Cooking healthy, low-calorie meals every night is a great idea, but it’s not always achievable.|
There’s a great variety of nutritious ready meals that are low in calories and quick to whip up after work.
In fact, a study in the obesity journal found that volunteers who ate two low-calorie ready meals a day lost more weight
than those who stuck to their own diet.
|plan your meals||Got a journal ready? studies show that people who plan their meals have lower odds of being overweight.|
Simply jotting down some meal ideas for the next day is a good place to start.
This can also help you with meal prep.
Try making a list of your meals for the rest of the week, cook what you can in advance, and voilà! a
week of healthy ready meals.
|visualize your goal|
Time spent visualizing what you would look and feel like with a few less pounds, can help acknowledge the health and fitness
changes necessary for successful weight loss.
Research suggests that imagining achieving an exercise goal — like running a 5k or increasing the weight during your next workout —
can actually enhance performance.
|get a social network|
Check out online communities (on facebook, twitter or other forums) that provide support and encouragement.
One study showed that overweight adults who listened to weight-loss podcasts and used twitter in tandem with a diet and physical activity
monitoring app lost more weight than those who did not go social.
Sharing progress and setbacks on social media can help you feel accountable for your goals.
|find a partner|
A recent study suggests we perform better on aerobic tasks like running and cycling when exercising with a partner.
Hitting the gym with a friend, coworker, or family member can also increase accountability, so grab a buddy and try out some
of our favorite partner exercises like medicine ball lunge-to-chest passes, and reach-and-touch planks.
|Kill the Pill|
Don't pop a pill after you work out.
Researchers at the university of arkansas for medical sciences found that ibuprofen (advil, motrin) and acetaminophen (tylenol) were no more effective than
a placebo in relieving postexercise muscle soreness.
More important, they say the drugs may actually suppress muscle growth when taken after a workout.
|Stretch for Strength||Between sets, take 20 to 30 seconds to stretch the muscle you just worked.|
Boston researchers found that men who did this increased their strength by 20 percent.
|Eat Meat and Grow|
Eat meat—4 to 8 ounces every day—to grow more muscle.
A study reported in the american journal of clinical nutritioncompared two groups of older male weight lifters: one group ate meat, the
Both groups grew stronger, but only the carnivores gained significant muscle.
Chicken, turkey, and fish count, too.
|Shake Your Muscles|
Eat immediately after your workout.
A 12-week study conducted by danish researchers found that older men who drank a shake with 10 grams of protein, 7 grams
and 3 grams of fat (about the same as in a cup of milk) within 5 minutes after their weight workout gained
muscle, but men who consumed the drink 2 hours later did not.
For a serious postworkout muscle-building shake, try this formula from thomas incledon
: blend a half cup of fat-free frozen chocolate yogurt, a quarter cup of egg substitute, a cup of fat-free milk, a
large banana, and a tablespoon of unsweetened cocoa powder, and drink.
You'll down 23 grams of protein, 52 grams of carbs, and only 4 grams of fat
If you're not exercising at all, just try to fit in two 20-minute aerobic or weight-training sessions a week.
Researchers at oklahoma state university examined absentee records of 79,000 workers at 250 sites and found that those who did this minimal
amount of exercise had fewer sick days than those who didn't exercise at all.
|Squat for a Six-Pack|
Do squats and deadlifts.
To build your abs.
Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture.
|Get Up and at 'Em||If you want to exercise before work but aren't a morning person, try this trick: for a set period—say, 4 weeks—force yourself|
to get up 15 minutes earlier than normal and do any type of physical activity (walking, for instance).
"make it so easy that you don't even have to change into your workout clothes," says john raglin, phD.
, an exercise researcher.
As you near the end of the 4 weeks, you'll have a new habit and will then be able to progress to
greater amounts of exercise.
|Stop Screwing Up|
Don't try to lose your gut by working your abs.
Researchers at the university of virginia found that it takes 250,000 crunches to burn 1 pound of fat—that's 100 crunches a day
for 7 years.
|Overcome Your Limits||Your limits are just in the mind.|
Whether you say you can’t do it, or you can do it, either way, you are correct.
There is a time when every person has to overcome a plateau, where growth just seems to stagnate.
That is when you have to push yourself extra hard, change your routine slightly and follow what good you have been doing.
Perhaps you would have to push yourself harder by increasing the toughness you are working.
If you are performing standard crunches, do weighted crunches.
Hold your planks for more amount of time.
Use resistance bands for added tension to the muscles
|Stick to It for 2 Weeks|
If motivation is your hang-up, change your exercise routine every 14 days.
A university of florida study discovered that people who modified their workouts twice a month were more likely than to stick to
their plans compared to those who changed their regimens whenever they wanted to.
Boredom didn’t appear to be a factor
it seems people simply enjoyed the variety more.
|Bring Up Your Rear|
For a strong backside that will turn heads wherever you go, marta montenegro, a miami-based exercise physiologist and strength
and conditioning coach, recommends completing 100 kettlebell swings nonstop with a moderate weight at the end of a legs workout.
[tweet this tip!] if you can’t access a kettlebell, do deadlifts and hip-thrusters instead.
“women tend to overemphasize the quadriceps even when they think they are working the butt.
With these two exercises, you'll have no problem engaging the glutes and posterior muscles of the legs,” montenegro says.
Never Skip the Most Important Meal
For once we're not talking about breakfast but rather the recovery meal after your workout.
“so many women skip post-exercise nutrition because they don’t want to 'undo the calories they just burned,'” says amanda carlson-phillips, vice president
of nutrition and research for athletes’ performance and core performance.
“but getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of
your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.
Freshen Your Breath and Your Muscles
Consider including peppermint in your pre-workout snack or drink.
In a small study published in the journal of the international society of sports nutrition, men drank 2 cups water with 0.
05 milliliters (basically, a drop) peppermint oil mixed in and then ran on a treadmill to test their stamina and power.
The mint appeared to help relax muscles, boost oxygen to muscles and the brain, and elevate pain threshold, leading to improved overall
When you do high-intensity interval training (and if you’re not, you should be!), follow a 2:1 work-to-rest ratio, such as sprinting one
minute followed by 30 seconds of recovery.
[tweet this secret!] according to several studies, the most recent out of bowling green state university, this formula maximizes your workout results.
The bgsu researchers also say to trust your body: participants in the study set their pace for both running and
recovery according to how they felt, and by doing so women worked at a higher percentage of their maximum heart rate and
maximum oxygen consumption than the men did.
|Be True to Form|
It doesn't matter how many pushups you can do in a minute if you're not doing a single one correctly.
“there is no point in performing any exercise without proper form,” says stokes, who recommends thinking in terms of progression: perfect your
technique, then later add weight and/or speed.
This is especially important if your workout calls for performing “as many reps as possible” during a set amount of time.
Choose quality over quantity, and you can stay injury-free.
Take It Outside (beautiful outdoors)
|A study by the national institutes of health that found people could burn up to 7 percent more calories in the cold.|
So if you're torching 268 calories during a half-hour indoor run at a 12-minute-mile pace, you may hoof off closer to 300
calories if you head outdoors.
|Memorize a Mantra|
Whatever you tell yourself to get through a grueling workout, don't stop.
An innovative european study found that motivational self-talk can significantly help reduce the rate of perceived exertion (how loud your muscles are
screaming) so you can go further for longer.
Popular belief says if you really want to make a big change, focus on one new healthy habit at a time.
But stanford university school of medicine researchers say working on your diet and fitness simultaneously may put the odds of reaching both
goals more in your favor.
They followed four groups of people: the first zoned in on their diets before adding exercise months later, the second did the
opposite, the third focused on both at once, and the last made no changes.
Those who doubled up were most likely to work out 150 minutes a week and get up to nine servings of fruits
and veggies daily while keeping their calories from saturated fat at 10 percent or less of their total intake.
|Sweat to a Beat of Your Own|
Rocking out to your fave playlist helps you power through a grueling workout, and now research shows singing, humming, or whistling may
be just as beneficial.
[tweet this tip!] a german and belgian study found that making music—and not just listening to it—could impact exercise performance.
People who worked out on machines designed to create music based on their efforts exerted more energy (and didn't even know it)
compared to others who used traditional equipment.
Sweating to your own tune may help make physical activities less exhausting, researchers say.
|Muscle Over Mind|
If you usually head to the gym after work, take heed: mental exhaustion can make you feel physically exhausted, even when you
have plenty of energy, reports a medicine & science in sports & exercise study.
When people played a brain-draining computer game before exercising, they reported a subsequent workout as being harder, yet their muscles showed the
same activity as they did doing the same workout after an easy mental game.
So if you think you can’t eke out those last 10 minutes on the rowing machine, remember: you can! [tweet this motivation!].
Put Your Money Where Your Muscle Is
Although creating financial incentives to lose weight isn't a new idea, now we know cashing in to stay motivated works long-term.
In the longest study yet on this topic, mayo clinic researchers weighed 100 people monthly for one year, offering half the group
$20 per pound lost plus a $20 penalty for every pound gained.
Those in the monetary group dropped an average of nine pounds by the end of the year, while non-paid participants shed about
If you’re ready to gamble away weight, consider sites such as healthywage, fatbet, or stickk.
|Reduce with Produce|
Adopting a plant-based diet could help tip the scales in your favor.
A five-year study of 71,751 adults published in the journal of the academy of nutrition and dietetics found that vegetarians tend to
be slimmer than meat-eaters even though both groups eat about the same number of calories daily.
Researchers say it may be because carnivores consume more fatty acids and fewer weight-loss promoting nutrients, like fiber, than herbivores do.
Go green to find out if it works for you.
|Rest Against Weight Gain|
Sleeping seven to nine hours a night for five days straight may stave off bags under your eyes as well as saddlebags
on your thighs.
When women get enough sleep, they don’t take in extra, unnecessary calories to stay awake, according to a study published in the
proceedings of the national academy of sciences.
Read: adequate beauty rest can help you pass up pick-me-up snacks and head off added pounds.
|Don’t Get Too App-y|
Downloading that new weight-loss app may not be as beneficial as you think.
A study published in american journal of preventive medicine rated the top 30 weight-loss apps using criteria set by the centers for
and prevention’s diabetes prevention plan, which consists of 20 behavior-based strategies, including willpower control, problem solving, stress reduction, motivation, and relapse prevention.
Twenty-eight of the programs offered 25 percent or fewer of these essential tummy-trimming tactics.
If you’re into tech, use your apps to log food and share your progress on social networks, but don't rely on either
too heavily to make lasting lifestyle changes.
When you’re at the bar or a party and starving, your options aren’t always the best.
But if it’s bruschetta, chips and salsa, or wings, go for the chicken (though nuts would be even better).
Protein fills you up faster than carbs do, making it less likely that you’ll overeat, says christopher ochner, a research associate at
new york obesity nutrition research center at st.
Luke's roosevelt hospital center.
And since it’ll keep you satiated longer, you won’t be as tempted when your friend orders a brownie sundae or brings out
a tray of blondies.
|Scale Back||Weighing yourself too often can cause you to obsess over every pound.|
Penner recommends stepping on the scale or putting on a pair of well-fitting (IE
Not a size too small) pants once a week.
“both can be used as an early warning system for preventing weight gain, and the pants may be a better way to
gauge if those workouts are helping you tone up and slim down.
” [tweet this tip!].
|Drink Green Tea|
Like coffee, green tea also has many benefits, one of them being weight loss.
Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to
work synergistically with the caffeine to enhance fat burning (9, 10).
Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract
supplement) can help you lose weight (11, 12).
Cut Back On Refined Carbohydrates
In addition to starting your day with protein instead of a high carbohydrate meal, it’s important to cut back on refined carbohydrates
throughout the day.
Refined carbohydrates can make you gain weight fast.
Unlike whole grain sources of carbohydrates, refined carbs have the nutritious parts removed during the manufacturing process and are then usually packed
with added sugar.
Examples include white bread and pasta.
This process turns whole grain foods into empty calorie, high glycemic index foods that can easily spike your blood sugar.
More: the best foods for fast weight loss hours later, when this effect has worn off, you feel hungry again and crave
That’s why it’s better to chose whole grain breads and pastas.
In a large european study that included overweight adults from eight countries showed that not only did participants lose weight on a
high-protein, low glycemic index food diet, they also avoided weight regain
Avoid Getting Your Calories From Sugary Drinks
|As you can see what you drink is just as important as what you eat.|
When trying to lose weight you want to keep your calorie count in check.
This is much harder to do when you drink beverages with a high number of calories.
That doesn’t leave much room for eating foods high in fiber, which are much better for you.
Many high calorie drinks such as soda and even commercial fruit juices owe their caloric content to sugar.
So you are basically drinking liquid sugar.
One study showed that liquid carbohydrates caused more weight gain than consumption of solid carbohydrates.
Up the Fiber Content of Your Diet
When losing weight, you want to aim for eating foods with high fiber content.
Processed foods and beverages typically lack fiber.
Whole foods such as whole grains, beans, vegetables … especially those from the cruciferous family, and even some fruits, such as mango,
are high in fiber.
More: scientifically proven ways to lose belly fat fast fiber is super important for weight loss for two reasons.
One is that fiber helps with proper digestion and the other is that it keeps you full so you eat less.
One study using fiber supplements showed that body mass index decreased for subjects taking fiber compared to those who were not.
Cravings for high carbohydrate food such as white bread also decreased.
|White bread can’t jump|
Did you know that white bread isn’t good for you? oh, it’s true – just ask any diabetic.
Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat.
Why? it’s simple: your body isn’t getting what it needs.
The food industry isn’t the health industry, okay? you can’t trust that they’ve got your best interests at heart (despite all their
If you want the flavor of white bread, please eat the whole grain white bread instead? sara lee makes a wonderful loaf,
as i can personally attest (even though i like rye more than white or wheat).
Repeat after me: whole grain white bread, whole grain w.
|horseradish might work||Like it or loathe it, horseradish, which comes from the same family as wasabi, can actually help you dissolve your fat and|
stave off hunger pangs, claim researchers from the university of copenhagen.
Spread a little on your sarnies, instead of your usual ketchup, for a slimming effect.
Thinking of a loved-one whilst working out
Thinking of a loved-one could help reduce your strain while working out, according to research from the university of california los angeles.
|*proven* Vary your workout||Vary your workout.|
You’ll enjoy it 20% more, us research finds.
You’re also 15% more likely to stick with it than people forced to do the same thing again and again.
Experiment With a Standing Desk
If you work at a job that requires you to be chained to your desk all day, try switching things up and
giving a trendy standing desk a shot.
Simply standing while you toil away as opposed to sitting has been shown to contribute to weight loss.
Bloomberg reports that researchers at the mayo clinic found that standing burns about 54 calories over a six-hour day, and although that
might not sound like much, those calories accumulate quickly.
At that rate, you can burn over 1,000 calories a month just by staying on your feet.
|Season With Cinnamon|
New research from the university of michigan life sciences institute has determined that the popular holiday spice can help fight obesity thanks
to cinnamaldehyde, an essential oil that gives cinnamon its flavor.
According to researchers, cinnamaldehyde improves metabolic health by acting directly on fat cells, inducing them to start burning energy via thermogenesis.
To work cinnamon into your diet, try sprinkling some on oatmeal or sipping on cinnamon tea.
|Limit Your Added Sugar|
The american heart association recommends that the amount of added sugar consumed in a day shouldn't exceed 25 grams for women and
5 grams for men, but since the sweet stuff is in everything from bread to tomato sauce, most americans aren't adhering to
those guidelines and they're fatter for it.
In a review of 68 clinical trials and studies, new zealand researchers reported in the british medical journal that increasing sugar intake
meant increasing body weight while reducing sugar meant reducing body weight.
Additional research has shown that cutting back on the granular stuff is one of the fastest ways to lose weight.
And Beware of High-Fructose Corn Syrup
As far as sugar goes, high-fructose corn syrup is the worst of the lot.
The man-made substance is a combination of corn syrup (which itself is 100 percent glucose) and pure fructose, making it a unique
nightmare for your waistline.
In one study, researchers fed subjects beverages sweetened with either glucose or fructose.
Though both groups gained the same amount of weight over a two-month period, the fructose group gained its weight primarily as belly
fat because of the way this type of sugar is processed in the liver.
To avoid the belly-bloating hfcs trap, make sure you look at nutrition labels carefully and ditch the processed snacks and fruit drinks.
|Give Your Fork a Break|
We've already established how chewing thoroughly can ensure you eat a meal at a leisurely pace, but there are other tricks you
can use to slow down, too, like giving your fork a break between bites.
A study in the journal of the american dietetic association found that slow eaters took in 66 fewer calories per meal, but
compared to their fast-eating peers, they felt like they had eaten more.
While 66 calories might not sound like much, cutting that amount out of every meal adds up to a weight loss of
more than 20 pounds a year!.
|Eat an Avocado|
We've already discussed the weight loss benefits of avocado oil, so it should come as no surprise that the mothership has its
own fat-blasting properties.
Though avocados get a bad rap for being high in calories, they're actually loaded with heart-healthy monounsaturated fats that make you feel
Need proof? a study in nutrition journal found that participants who ate half a fresh avocado with lunch reported a 40 percent
decreased desire to eat for hours afterward.
What's more? unsaturated fats, such as those found in avocados, have been linked to preventing the storage of belly fat.
Berries are more than just morsels of sweetness that you can toss on yogurt or work into a smoothie
they can help
you lose weight, too! raspberries pack more fiber and liquid than most other fruits, which boosts satiety.
They're a rich source of ketones, antioxidants that can make you slimmer by incinerating stored fat cells.
And like other berries, raspberries are loaded with polyphenols, powerful natural chemicals that have been shown to decrease the formation of fat
cells and eliminate abdominal fat.
Not to be outdone, research suggests blueberries can also help blast away stubborn belly fat by engaging your get-lean genes.
After a 90-day trial, university of michigan researchers discovered rats that were fed a blueberry-enriched diet showed significantly reduced belly fat compared
to those who skipped the berries.
Sprinkle Some Cilantro on Your Meal
Cilantro, though polarizing in terms of taste, contains a unique blend of oils that work much like over-the-counter meds to relax digestive
muscles and alleviate an "overactive" gut.
A study published in the journal digestive diseases and science found that patients with ibs benefited from supplementing with cilantro as opposed
to a placebo because their bellies weren't as bloated.
|Try Varied Cardio|
People tend to find one workout routine and stick to it but it's important to switch things up every now and then,
especially in terms of cardio.
Instead of simply running or walking, try to vary your speeds as you go.
Researchers at ohio state university found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining
a steady pace, so get moving!.
|Avoid Artificial Light|
Sunlight in the morning is good, the blue light emitted from your electronics at night is bad, and artificial light should be
avoided whenever possible.
In a study published in proceedings of the national academy of sciences, researchers found that being exposed to artificial light leads to
weight gain regardless of what you eat.
|Work By a Window|
To help combat the negative impact of artificial light, try working close to a window.
Researchers have discovered that those who sit near a window tend to be healthier than those who don't.
Per a study in the journal of clinical sleep medicine , workers near a window got 46 more minutes of sleep a
night on average, which is beneficial to weight loss, while workers who weren't near a window had more sleep disturbances.
Additional research has shown that those exposed to natural light during the workweek tended to be more inspired to get outside and
We've already discussed how the color red may act as an appetite suppressant (hence the need for red dishes) but apparently that's
not the only color you should be taking note of as you prepare to eat.
Per a recent study from cornell university , diners actually serve themselves more food if the color of their food matches the
color of their plate.
In other words, if you're eating from a white plate, you're more likely to help yourself to more rice or pasta.
Conversely, if your goal is to eat less, select plates that have high contrast with what you plan to serve for dinner.
Take Part in an Outdoor Workout
Leaving the comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits.
Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside.
According to a study published in environmental science and technology , exercising in a natural environment outdoors may improve energy levels and
decrease stress more than working out indoors can.
|Don't Move North|
Though it's hardly realistic to keep people from moving north, there's evidence to suggest that those living in northern latitudes may need
to be a bit more careful about their gut health than the rest of us.
A study in the journal biology letters found that living in northern latitudes encourages the growth of firmicutes microbes, which have been
linked to weight gain while decreasing the number of microbes linked with slim body types called bacteroidetes.
Generally speaking, the research showed that the number of firmicutes increases with latitude and the number of bacteroidetes decreases with latitude.
To help ensure a healthy gut no matter where you reside, make sure your diet includes fermented and probiotic-rich foods, both of
which encourage the growth of healthy gut bacteria.
Surround Yourself With Friends
Friends are helpful not only because they can double as workout buddies or help hold you accountable for appropriate diet and exercise,
but also because they're a surefire way to combat gut-growing feelings of loneliness.
A study in the journal hormones and behavior found that those who feel lonely experience greater circulating levels of the appetite-stimulating hormone
ghrelin after they eat, causing them to feel hungrier sooner.
Over time, folks who are perennially lonely simply take in more calories than those with stronger social support networks, so be sure
to fit time with pals into your busy schedule.
|Let Your Family Motivate You|
Believe it or not, weight loss isn't just about exercising and eating right
research suggests what motivates you to get in shape
can play a role in your success.
A 2014 study in the journal body image looked at 321 college-age women and found that long-term,
those who exercised primarily for appearance-based reasons had a harder time sticking to their fitness plans than those who worked out to
maintain their health.
In other words, stop envying those fit models on instagram and instead remember that you and your loved ones are the people
who really benefit when you slim down.
|Eat Beets Before a Workout|
Finally decided to venture out for a run? snack on some beets before you hit the pavement.
A study published in the journal of the academy of nutrition and dietetics found that runners who ate baked beets before a
5k race ran 5 percent faster.
Researchers suspect this is because beets are high in nitrates, a natural chemical that increases endurance and lowers blood pressure.
|Leave Notes for Yourself|
We've already established that friends and family play a key role in motivating you to get in shape and maintain a healthy
lifestyle, but it's also crucial for you to be your own driving force.
Luckily, research has shown that doesn't need to require a tremendous amount of effort.
According to a 2015 study in the journal of marketing research , subtle, even subliminal, messages may be more effective at helping
us stick to a healthy eating regimen than ongoing, conscious focus.
The research showed that people who receive reinforcing notes urging them to eat healthily were more likely to make smarter choices than
those who tried to keep their goals top of mind at all times,
so grab some post-its and start crafting motivational messages!.
|Eat at Home|
In a 2014 study in the journal public health nutrition , people were asked to report their food intake over the course
of two days.
Those who ate at a restaurant during that time took in an average of 200 calories per day more than those who
prepared all their own meals,
and those who ate in sit-down restaurants actually consumed slightly more calories than those who ordered from fast-food joints.
When dining out, people also consumed more saturated fat, sugar, and sodium, so eating at home where you can prepare food in
a healthier way is obviously the better choice.
Say No to the Value Meal (processed food)
When grabbing grub at a fast-food restaurant, the "combo" or "value meals" are typically less expensive and make you feel like you're
getting a better deal, but oftentimes they're also nutritional nightmares.
A study in the journal of public policy & marketing shows that compared to ordering à la carte, you pick up a
hundred or more extra calories by opting for the aforementioned cheap "value meals.
" that's because, when you order items bundled together, you're likely to buy more food than you need or want, and end
up overeating as a result.
To keep your weight in check, order your food piecemeal instead.
|Don't Drive to Work|
Driving to work may be easy, but it's also part of what's inhibiting you from losing weight.
According to a study in the british medical journal, those who drive to work gain more weight than those who take public
Per the research, commuting by car slaps an extra 5.
5 pounds on your body, whether you exercise or not.
And a japanese study found that people who take public transportation to work were 44 percent less likely to be overweight, 27
percent less likely to have high blood pressure, and 34 percent less likely to have diabetes.
If possible, consider leaving the car in the driveway and walking, biking, or commuting to work via public transportation a few times
|Beware of Wedded Bliss|
A review of more than 600 studies found that being married, and transitioning into marriage, are both associated with weight gain.
Transitioning out of a marriage, however, is associated with weight loss.
The researchers found that weight gain occurs because of increased opportunities for eating due to shared, regular meals and larger portion sizes,
as "decreased physical activity and a decline in weight maintenance for the purpose of attracting an intimate partner," zero belly smoothies states.
We're hardly advocating staying single or getting a divorce (unless you choose to) this research clearly indicates that dieters need to be
especially careful around the wedding day.
To keep things in check after you take the plunge, meal prep with your partner or develop a workout routine together.
|Steer Clear of Take-Out Food|
Even if you don't typically order take-out, research suggests that just the mere presence of take-out food increases your risk of being
One study printed in the british medical journal found that just having a lot of take-out options near your work or along
your commute to work makes you twice as likely to be obese.
Though you obviously have little control over what kind of establishments populate where you live and work, this is just another reason
to practice healthy eating as often as you can.
Of all the activities you can do in an effort to shed a few pounds, gardening is one of the most beneficial
and relaxing options.
Research conducted by the university of utah shows that people who garden are about 11 to 16 pounds lighter than those who
don't, so throw on some gardening gloves and get to planting.
For added weight loss benefits, consider planting herbs such as cilantro and mint, which combat bloating and suppress your appetite, respectively.
|But Eat an Apple|
The benefits of chowing down on whole fruits are clear, and eating an apple each day can help prevent metabolic syndrome, a
disorder associated with abdominal fat, cardiovascular disease, and diabetes.
The red or green fruits are a low-calorie, nutrient-dense source of fiber, which research has proven to be integral to reducing visceral
A study at wake forest baptist medical center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat
was reduced by 3.
7 percent over five years.
|Move for Two Minutes|
However, if a hiit workout or piling on muscle mass seems too daunting, simply move for two-ish minutes to whittle your waistline.
Why, you ask? research printed in the journal physiological reports showed that people who did five 30-second bursts of max-effort cycling, followed
by four minutes of rest, burned 200 extra calories that day.
If you incorporate this technique into your workout routine just a few times per month, you can burn thousands of additional calories
|Go for Goji Tea||We've already extolled the benefits of green and black teas, but they aren't the only brews that can help you get slim|
research indicates goji tea is another winner.
Lycium barbarum, the plant from which goji berries are harvested, boasts a slimming effect.
In a study published in the journal of the american college of nutrition, participants were either given a single dose of l.
Barbarum or a placebo after a meal.
The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than
the placebo group, and the effects lasted up to four hours.
What's more? most goji teas are mixed with green tea, making the beverage a weight loss double whammy.
|Color Code Your Snacks|
You can avoid a mindless binge by adding visual traffic lights to your snack.
Researchers at the university of pennsylvania and cornell university gave one set of students a bowl of uniform yellow chips, while another
group had their regular snack layered with differently colored chips.
Students who had their snack segmented ate 50 percent less than those with a uniform bowl.
|Enjoy a cup of joe… or 8!||It may be time to reload your starbucks card: drinking coffee (even as much as eight cups a day!)—decreases your risk of|
dying from all causes, according to a study in jama internal medicine.
However, if you get headaches, an irregular heartbeat, or gastric upset from drinking coffee, just skip it.
Learn more about the role coffee plays in weight loss and disease.
|Find your calling||Whether it’s fighting to save abused animals or helping to ban plastic straws, if you can find a calling that gives you|
purpose, you’ll live longer.
It’s possible that having a sense of purpose encourages you to take better care of yourself so that you can focus on
changing your world.
People with a higher sense of purpose were more likely to eat lots of vegetables, exercise, get good sleep, and even floss
their teeth, according to a study in the journal of health psychology.
Read more about how living a purposeful life helps you age well.
|Triple down on dairy|
Adding more dairy to an already healthful diet may reduce your risk for diseases that can shorten your life including heart disease
“our study shows adults need three servings of dairy a day as part of a healthy eating pattern to help meet their
nutrient needs, especially for calcium, vitamin d,
and potassium, says study author julie hess, phd, of the national dairy council in rosemont, ill.
“while we can’t fully explain the link between dairy foods and a reduced risk of certain chronic diseases reported in some studies,
we do know milk, cheese and yogurt have a unique nutrient composition that may contribute.
” here are more persuasive reasons to eat dairy today.
The single most important thing anyone can do for their health is to avoid tobacco or quit smoking if they already use
it, urges maher karam-hage
professor of behavioral science and medical director of the tobacco treatment program, the university of texas md anderson cancer center in
“the average smoker loses between 10 and 15 years of life, but quitting smoking can help you return to normal health within
a few years and avoid significant impacts on life expectancy,” he says.
“the earlier the better, but even those who quit in old age can still see benefits.
” try one of these 20-plus ways to stop smoking and start your path towards a healthier, smoke-free life.
Be first in line for your yearly flu jab
As many as 646,000 people worldwide die from seasonal flu-related respiratory illnesses each year, higher than a previous estimate, according to the
latest numbers from the centers for disease control and prevention (cdc).
“[getting the flu shot] is especially important for those who have a chronic disease with a weakened immune system, as it may
be harder for them to fight off infections,
as well as those who are consistently around a lot of people in their day-to-day lives eg Teachers or health care providers),
as their likelihood of being around the flu and
contracting the flu is greater,” says mia finkelston, md a family physician in leonardtown, md, who treats patients via telehealth app livehealth
The cdc recommends that people get a flu vaccine by the end of october, but it’s never too late.
|Stand your ground||Don’t back down, research shows that a stubborn disposition may give you an important edge—a longer life.|
The study authors believe that stubborn peeps are less likely to care about what others think of them and, in turn, may
have less external stress about it.
Looking to live a more stress-free, happy life yourself? these tips for being happier without really trying may help.
Take a deep dive into your DNA
Wondering why low-carb dieting isn’t working for you? the answer may be in your genes.
“understanding your genetics in combination with blood markers can give you the tools to live not only longer but healthier,”
says jennifer lovejoy, phd, chief translational science officer at arivale, a seattle-based scientific wellness company.
For example, if you have an increased risk of heart disease and stroke because of a gene that impacts your ability to
process b vitamins—and your
cholesterol is high—you can take steps to lead a heart-healthy lifestyle, potentially preventing early death from a heart attack.
“if you have a genetic variant that impairs absorption of vitamin d, combined with low blood levels of this key vitamin, you
can proactively take
a higher-dose supplement to potentially avoid suffering from osteoporosis as you age,” says lovejoy.
Arivale’s platform offers genetic analysis plus personal coaching to help understand and capitalize on all this info.
Make sure your CO detector is up to snuff
Carbon monoxide (co) is an odorless, colorless gas that occurs when fuels burn incompletely.
It’s called the invisible killer, but the advent of co alarms has saved countless lives.
Is yours in working order? the national fire protection association recommends testing these life-saving alarms at least once a month.
Here are some other tips to keep your home safe from co poisoning.
The healthful compounds found in beet juice may lower blood pressure.
High blood pressure is a major risk factor for heart disease, the leading cause of death in the united states.
In one study, people with high blood pressure who drank about eight ounces of beetroot juice had a drop in blood pressure
of about 10 millimeters per mercury (mmhg).
“our hope is that increasing one’s intake of vegetables with a high dietary nitrate content, such as green leafy vegetables or beetroot,
might be a lifestyle approach
that one could easily employ to improve cardiovascular health,” says amrita ahluwalia, phd, lead author of the study and a professor of
vascular pharmacology at the barts and the london medical school in london, in a news release.
The beetroot juice contained about 0.
2g of dietary nitrate, which is similar to what is seen in a large bowl of lettuce or two beetroots, the study
authors point out.
As far as a possible mechanism, nitrate is converted to a nitrite and then to nitric oxide in the blood, and nitric
oxide widens blood vessels and aids blood flow.
Married people may live longer than non-married folk, according to a study from duke university in durham, north carolina.
People who never married were more than twice as likely to die early than those who had been in a stable marriage
throughout their adult life, the study showed.
The so-called “marriage protection hypothesis” suggests that you are more likely to take better care of yourself when you have someone else
who counts on you and reminds you about important health screening tests or wearing a seat belt.
The emotional and social support in a marriage can also help buffer you from the negative effects of stress.
Here are more little-known ways marriage affects your health.
|Keep on moving|
Researchers from the university of california san diego school of medicine kept tabs on the activity levels of 6,000 women aged 65
to 99 for five years—the women wore a device that tracked their movements.
The more active the women were, the longer they lived.
Women who averaged just 30 minutes of light physical activity (dusting, washing dishes) each day dropped their risk of dying by 12
percent, according to research published in the journal of the american geriatrics society.
Those who got an hour of moderate activity (brisk walking, taking the stairs) lowered their mortality risk by 39 percent.
|Become a dog person|
Dog owners live longer than non-dog owners.
In one study, owners of dogs (especially hunting breeds) had a lower risk of death from heart disease or other causes.
These protective benefits even held when people lived alone.
Single dog owners were 33 percent less likely to die and 11 percent less likely to have a heart attack during the
study period, compared to single non-owners.
Dogs keep us moving with all of the daily walks and fetch sessions, and they also increase our social interaction, leading to
longer and healthier lives.
Looking for a four-legged friend? visit your local shelter or find a specific breed rescue group such as the new jersey schnauzer
rescue network to adopt your new bff.
There are groups for every breed.
|Adopt a cat|
Not a dog person? don’t despair.
Cat owners also live longer than their non-feline loving counterparts.
Cat owners—both past and present—were less likely to die from heart disease or stroke than those who never owned a cat, according
to a study in the journal of vascular biology.
“acquisition of cats as domestic pets may represent a novel strategy for reducing the risk of cardiovascular diseases in high-risk individuals,” the
study authors conclude.
|Extend your vacay|
Vacations are a great way to relieve stress and may add years to your life, according to a study presented at the
european society of cardiology.
In this ongoing study, when researchers did a 15-year follow up with men getting care for heart trouble.
They found that guys who took less vacation time had a 37 percent greater chance of dying compared to men who took
more than three weeks of vacation, annually.
“in our study, men with shorter vacations worked more and slept less than those who took longer vacations.
This stressful lifestyle may have overruled any benefit of [treatment],” says study author timo strandberg, md, phd, a professor of geriatric medicine
at the university of helsinki, finland, in a news release.
Three times as many office workers are using standing desks these days, according to a report from the society for human resource
That’s huge: among people using adjustable workstations that allowed them to shift between standing and sitting, 65 percent reported increased productivity,
and 65 percent said that the standing desks positively impacted their health outside of the workplace.
“this study found adjustable workstations beneficial in reducing sedentary behavior both in and outside of the workplace.
In addition, these behavioral changes were sustained over time and were associated with more energy, less muscle pain, and more awareness of
says elizabeth garland, md, ms, associate professor in the department of environmental medicine and public health at the icahn school of medicine
at mount sinai in new york city, in a news release.
|Let the carbs shine in|
People who eat a moderate amount of carbs—about 50 percent of their daily calories—may actually live longer than those whose diet is
loaded with carbs and those
who restrict carbs, according to recent research published by the lancet public health.
Specifically, people who ate a moderate amount of carbs at age 50 were estimated to live until they were 83
eaters had a life expectancy of 79, the low-carb group, about 82.
These are the 9 times you should never, ever eat carbs.
|Run for your life|
Runners live an average of three years longer than non-runners
remarkably, for every hour you run, you tack on about seven hours
of additional life,
according to an analysis of several large studies published in the journal progress in cardiovascular diseases.
The researchers suspect that the health benefits of running—particularly a stronger heart and lungs—may be to thank for the increased lifespan.
Check out the 9 things that happen to your body when you start running.
Having a facebook page could actually add years, finds a new study published in the proceedings of the national academy of sciences.
The average facebook user is about 12 percent less likely to die than someone who doesn’t use the social network.
The researchers think the beneficial health effects of active online social ties are akin to those seen with face-to-face interactions.
|Join a book club|
The benefits of participating in a book club may extend even further than the social aspects.
It turns out that readers live longer than non-readers.
Reading for at least 30 minutes a day extended participants’ lives for an average of two years, finds a study published in
social science & medicine.
What’s more, book readers who reported reading for more than three hours every week were 23 percent less likely to die than
their peers who only read magazines.
Learn more about the health benefits of being a bookworm.
In the book the longevity project, authors howard s.
Friedman and leslie r.
Martin shared that in their research, being conscientious was one of the best predictors of longevity.
That's because people who are conscientious may be more likely to abide by healthful behaviors, may be less prone to disease and
may find more success in relationships and in the workplace.
|Win an Oscar|
Researchers from toronto's sunnybrook and women's college health sciences centre found that oscar-winning actors and directors tend to live longer than their
with winning actors and actresses living nearly four years more than their losing peers.
The same 2012 aging study that pointed to enjoying laughter as a possible factor in longevity also found that optimism was a
personality trait linked to longer lifespans.
“when i started working with centenarians, i thought we'd find that they survived so long in part because they were mean and
ornery," study author nir barzilai
of the albert einstein college of medicine, said in a statement when the findings were released.
"but when we assessed the personalities of these 243 centenarians, we found qualities that clearly reflect a positive attitude towards life.
Most were outgoing, optimistic and easygoing.
But maybe not overly optimistic
Elderly people may not want to view everything through rose-colored glasses: a new study shows that older people who overestimate their future
happiness have a higher risk of death and disability,
compared with people who underestimate or accurately predict future life satisfaction.
Pessimism about the future may encourage people to live more carefully, taking health and safety precautions, study researcher frieder lang, a professor
at the university of erlangen-nuremberg in germany, said in a statement.
But get divorced if it isn’t working
While a happy marriage is a good indicator of future health and longevity, all is not lost for the happily divorced --
at least among women.
“women who got divorced, often leaving a bad marriage, tended to thrive, as did single women! in fact, even widowed women often
did unexpectedly well,” friedman of the longevity project told time while reviewing his research findings.
“why? women were able to rely on other friends, whereas many men depended on their wives for their social networks and so
were devastated when they lost these ties.
|Or be a super cyclist|
A study presented at the european society of cardiology congress 2013 showed that french cyclists in the tour de france tend to
live longer than their non-cycling peers.
The study included data from 786 french cyclists who participated in the race at least once between 1947 and 2012.
They compared their health and causes of death with other french men in the same age range who did not participate in
the tour de france.
Researchers found that their mortality rate was 41 percent lower, compared with the non-cyclists.
"in the context of recent concerns regarding performance-enhancing techniques and the potential negative health effects of excessive high-level.
|Don’t dread getting older|
Turns out, your outlook on aging might play a role in the number of birthdays you celebrate.
According to a study published in the journal of personality and social psychology in august, adults who developed positive attitudes about getting
older lived more than seven years longer than those who had negative attitudes.
Think of each candle as an accomplishment!.
|Lay off the vitamins|
While many health professionals advocate taking vitamins to help prevent deficiencies in vital nutrients, a copenhagen university review of 815 clinical trials
found that taking supplements had a detrimental effect on lifespan.
The studies investigated the health benefit of common supplements, reported bbc, and found a relationship between taking some of these supplements and
risk of all-cause mortality.
As bbc reported, those who took beta-carotene had a 7 percent increased risk and vitamins a and e incurred a 16 percent
and a 4 percent increased risk, respectively.
What’s more, a separate study found that older women increased their risk of cardiovascular.
|Join the 1 percent|
Yep, rich people live longer.
In findings that surprise no one, a padded bank account is strongly correlated to longer life expectancy, thanks to a myriad of
factors that include (but are not limited to):
better access to education, which is associated with longevity in its own right
access to health care
and lower risk of violent
What’s more, some researchers suggest that health creates wealth: those who are well can work, accumulating resources that, in turn, keep them
healthy, reported us news and world report.
The health-wealth index is not limited to individuals, either.
Countries with higher gdps have longer-lived citizens.
|Run -- but not too much||Turns out there really can be too much of a good thing.|
A moderate jogging habit can add between five and six years to your life, according to 2012 analysis of data from the
copenhagen city heart study.
But according to research from the university of south carolina, people who run more than 20 miles a week, faster than 7
miles an hour, or more than five times a week seem to lose the longevity boost.
Buddy up at the office. Making friends at work is good for more than productivity. Tel Aviv University researchers followed 820 adults for 20 years and found that the ones with the most social support from coworkers lived the longest. The lone wolves with no pals in the office? They were 2.4 times more likely to die during the study
Making friends at work is good for more than productivity.
Tel aviv university researchers followed 820 adults for 20 years and found that the ones with the most social support from coworkers
lived the longest.
The lone wolves with no pals in the office? they were 2.
4 times more likely to die during the study.
|Be a woman||Women live an average of five to 10 years longer than men in industrialized countries.|
And 85 percent of centenarians are female, longevity researcher tom perls told time in 2008.
There's little conclusive evidence as to why, however.
A recent study suggested it may be because women have more robust immune systems.
Other theories have ranged from men experiencing more work stress to women choosing healthier nutrition habits.
While many look forward to retiring, the best way to enjoy one’s golden years may be to keep working.
Among the men who were subjects of harvard’s famed longevity project, those who made it into old, old age had successful, satisfying
careers and continued to work -- at least on a part time basis -- into their 70s, slate reported.
|Get a Nobel Prize|
Much like olympians and oscar winners, the learned men and women who win the nobel prize have a leg up, longevity-wise, on
the rest of us, according to research from cornell university.
They even have a leg-up on nobel finalists who do not win the actual prize, living one or two years longer, on
average, than the runners-up.
One theory may be that nobel laureates have a perceived higher social standing than those who do not win.
The higher one’s social standing, the lower his or her stress, suggests this theory.
And that has a real advantage when it comes to longevity.
|Choose your job wisely|
If you’re planning on a long life and you have the freedom of choice, you may want to avoid these careers, which
count among the deadliest in america.
According to the bureau of labor statistics‘ national census of fatal occupational injuries, there were 4,383 fatal work injuries in 2012 alone,
In the face of bad health, keep a positive attitude
It's all about looking on the bright side! a recent study in the journal circulation: cardiovascular quality and outcomes showed that heart
who keep positive attitudes are more likely to exercise and live longer than their less-positive peers.
The findings suggest that "we should focus not only on increasing positive attitude in cardiac rehabilitation, but also make sure that patients
on a regular basis, as exercise is associated with both increased levels of optimism and better health,” study researcher susanne s.
, a professor of cardiac psychology at tilburg university, said in a statement.
|Get your eyes checked|
According to a 2014 study in the journal of the american medical association, the reduction in independence from vision loss has an
impact on lifespan.
In the study, seniors who were gradually losing their vision—that is, by one eye-chart line per year—were 16 per cent more likely
to have died eight years later.
The researchers believe that correcting vision or learning strategies for adapting to vision loss, like how to read a grocery list with
a magnifying tool, can reduce this risk.
A 2015 study of over 5,000 spanish seniors revealed that patients on the most pills died the earliest.
Although it doesn’t prove that multiple prescriptions (known as “polypharmacy”) are the cause of an earlier death, what’s known is that we’re
more vulnerable to drug interactions and side effects as we age.
Even common medications like ibuprofen can lead to ulcers, kidney disease or cardiovascular events if taken long term.
Bring a list of all your prescriptions to your next gp appointment and find out if you can reduce or eliminate anything.
|Tend to your tootsies||A potential complication of diabetes, a disease shared by 2.|
3 million canadians, is open sores on the feet.
A 2019 australian study linked diabetic foot ulcers to a death up to 15 years earlier than the average.
Check your feet regularly for redness or breaks in the skin, and see a health-care professional if you have concerns.
|Never skip breakfast||According to the journal of the american college of cardiology, people aged 40 to 75 were 87 per cent more likely to|
be dead of cardiovascular disease a couple of decades later if they never
ate breakfast—even though they had no sign of the disease at the start of the study.
|Cook from scratch|
A 2019 french study following almost 45,000 middle-aged adults noted that people who consumed ultra-processed foods—that is, ready-to-serve products containing additives—
had a higher rate of dying from any cause, not just cardiovascular disease.
Embrace housework (you’ll thank yourself!)
Even light-intensity physical activity, like sweeping the floor or washing dishes, appears to lengthen your life—with every minute you do, your chances
of dying go down, according to a 2019 report in the bmj.
“this suggests that older people and those who are not able to be physically active at higher intensities will still benefit from
just moving around,” wrote one of the report’s authors, who was from the norwegian school of sport sciences.
|Don’t take work home|
A 2018 study in the lancet showed that job stress may be leading men with cardiometabolic diseases (like insulin resistance or high
blood pressure) to an earlier death—with a 68 per cent higher risk.
The same effect wasn’t seen in women.
Guys, stop checking work messages when you’re off the clock.
|Share the load|
Research led by the johns hopkins university center on aging and health in 2013 showed that the emotional rewards of caring for
a family member can extend your life by 18 per cent.
The key, though, is to keep the workload manageable.
This frees you to enjoy the health benefits of higher self-esteem and the sense that you’re making a difference.
|Make more PB&Js||Peanut butter and jelly sandwiches are having a moment.|
A few years ago, espn devoted a profile to the nba’s “secret addiction.
” tom brady revealed not long after that the pb&j is his pregame meal of choice.
And this year, a study concluded that the sandwich can add 33 minutes to your life.
Remember to use whole-wheat bread and all-natural jelly.
|Drink tea every day|
Green tea pops up everywhere in lifespan research.
One famous study found that drinking the stuff three times a week pushes back your risk of “atherosclerotic cardiovascular disease and all-cause
” if you’re a fan, take up to two cups a day.
It makes sure those “cardioprotective” polyphenols stay in your body long-term.
|Exercise in the cold|
Cold-temperature exposure turns white fat (the inflammatory fat linked to heart disease) into brown fat (the naturally occurring fat that produces heat)
though a process called thermogenesis.
Basically, your body has to burn more energy to stay warm, which jumpstarts your metabolism.
Norwegian research suggests 120 minutes outside a week in winter.
|Don’t play American football|
The “should you let your kids play football?” became a culture war topic in the early 2010s on the heels of unprecedented
Honest answer: probably not.
At least, avoid the full-contact version of the game, which has the highest concussion rate outside of rugby and can cause irreversible
damage to the brain.
|Live with a purpose|
The okinawans say ikigai, the nicoyans in costa rica say plan de vida.
Each phrase translates to “why i wake up in the morning.
” finding that “why” can feel random and frustrating, but it often brings people to pursuits and causes outside of themselves.
And — science backs this up — once you believe your life matters, you get to live more of it.
|Have a plan after retirement|
Not necessarily a financial plan, though that’s also a good idea.
One surprising study displayed that working longer can help people live longer.
Remember, jobs can be real-world lifelines for many — they offer social engagement, days out of the house, challenging projects.
It’s important to have goals and communities for filling your time after retiring, too.
|Play board games||People who regularly play non-digital games are more likely to score well on memory and thinking tests in their 70s, a study|
determined in 2019.
Games like cards, chess and crosswords aren’t just stress-relievers
they aid in cognitive function and slow down cognitive decline.
Fortunately, that holds true if you come to them later in life, too.
|Read before bed|
According to one study from the yale university school of public health, “people who read books for at least 30 minutes a
day live nearly two years longer than non-readers.
” reading lowers heart rate and eases tension in the muscles, fosters empathy (especially if you’re reading fiction) and helps defeat insomnia.
Start with a chapter a day.
|Show up to events|
Researchers are convinced: “social connections are probably the single-most important feature of living a long, healthy, happy life.
” showing up to functions with family and friends (as opposed to stressing out and skipping them) proves you can be a
light, reliable presence in other people’s lives.
The invites will keep coming, and you’ll be better off for it.
|Think before you drink||Calories in drinks can add up fast, and the body doesn’t register them in the same way as it does those in|
In a study carried out at purdue university in indiana, when people were given an extra 450cals a day in the form
of jelly beans, they compensated by eating less at meal times.
But when the same people were given an extra 450cals in the form of drinks, there was no such reduction.
|Please go to bed|
Consistently sleeping less than six hours a night nearly doubles your risk of heart attack and stroke, according to a review of
15 studies published in the european heart journal.
Another study found that consistently sleep-deprived people were 12 percent more likely to die over the 25-year study period than those who
got six to eight hours of sleep a night.
These tips from the national sleep foundation can help ensure that you get good quality shut-eye, even if you’re among the half
of people over 60 who have insomnia: shut down
your electronics an hour before retiring, as the light from some devices can stimulate the brain.
|Get (or stay) hitched|
Marriage truly is good for your health — and your longevity.
The prestigious framingham offspring study found that married men had a 46 percent lower risk of death than never-married men, in part
due to marriage’s well-known impact on heart health.
Indeed, a 2014 study by new york university’s langone medical center found that married men and women had a 5 percent lower
risk of cardiovascular disease.
|Don’t sweeten with sugar|
A high-sugar diet boosts blood sugar, which in turn plays havoc with your heart by increasing levels of ldl cholesterol while lowering
heart-friendly hdl cholesterol, and tripling your risk for fatal cardiovascular disease.
The american heart association recommends that women consume no more than 6 teaspoons (25 grams) of added sugar a day, and men
no more than 9 teaspoons (36 grams).
|Consider extra vitamin D|
Vitamin d, a bright byproduct of sunlight, has many health benefits, including a link to longevity.
But too much vitamin d increases your risk of dying as much as too little, according to a 2015 danish study.
So you want to get the right amount.
Don’t just rely on outdoor time to get extra vitamin d
the rate of skin cancer rises as we age, so it’s
important to limit exposure.
The smart plan: ask your doctor if you would benefit from extra d in pill form.
University of copenhagen researchers found that the ideal vitamin d level is more than 50 nanomoles per liter of blood, but less
than 100 nmol/l.
|Vacation … or Else|
Not taking time off work might, indeed, be deadly.
One study of men at high risk for coronary artery disease found that those who failed to take annual vacations were 32
percent more likely to die of a heart attack.
And in the long-running framingham heart study, women who vacationed just once every six years were eight times more likely to develop
coronary artery disease or have a heart attack than women who vacationed twice a year.
|Just add water|
Staying adequately hydrated — measured by urine that’s light yellow or straw colored — can also help prolong a healthy life by
reducing the risk of bladder and colon cancer and keeping kidneys in tip-top shape.
Bonus: it might even help you lose weight.
Researchers at the university of illinois found that those who sipped more h2o ended up eating 68 to 205 fewer calories per
|Eat your veggies|
In a study of 73,000 adults, most in their mid to upper 50s, vegetarians were 12 percent less likely than carnivores to
have died from any cause during the six-year study period.
The 2016 study, published in jama internal medicine, found that mortality rates were lowest overall for pesco-vegetarians (those who eat fish occasionally),
followed by vegans
(those who eat no animal products), and lacto-ovo vegetarians (those who eat dairy and eggs).
|Go nuts||In a european study of adults ages 55 to 69, those who ate 10 grams of nuts daily — 8 almonds or|
6 cashews — reduced their risk of death from any health-related cause by 23 percent.
As for specific ailments, consuming a handful of nuts at least five times per week lowers the mortality risk for heart disease
(by 29 percent), respiratory disease (24 percent) and cancer (11 percent), according to a previous us study.
Sorry, peanut butter fans: spreads didn’t show the same benefits.
|Watch your grandkids||While babysitting every day is stressful, regularly watching the grands can lower your risk of dying by a third, according to a|
2016 study published in evolution and human behavior.
That adds up to an extra five years of life, researchers say.
They speculate that caregiving gives grandparents a sense of purpose, and keeps them mentally and physically active.
Sounds like we made it up, but scientific research supports the longevity benefits of reading — newspapers and magazines will do, but
books are the best.
“as little as a half-hour a day of book reading had a significant survival advantage over those who did not read,” said
the study’s senior author, becca r.
Levy, a professor of epidemiology at yale.
|Visit the hardware store|
Among the most common causes of “unintentional deaths” are carbon monoxide, radon and lead poisoning, the cdc reports.
Make sure there’s a carbon monoxide detector near every bedroom, and be sure to test and replace the batteries every two years.
Was your home built before 1978, when lead paint was outlawed? one trip to the store can get you all you need
to test for these toxic substances.
|Find a woman doctor|
When harvard researchers in 2016 analyzed medicare records documenting more than 1.
5 million hospitalizations over four years, they found that patients who received care from a female physician were more likely to survive
and less likely to be readmitted to the hospital within 30 days of discharge.
In fact, about 32,000 fewer people would die each year “if male physicians achieved the same outcomes as female physicians,” the researchers
Previous studies have suggested that female doctors are more likely to follow clinical guidelines and are more effective communicators.
|Make peace with family|
While we often stress about small stuff — the guests are here, and we’re not ready! — it’s the nagging, long-running forms
of stress, such as a family dispute, that put your longevity at risk.
Chronic stress hastens the cellular deterioration that leads to premature aging and a vast array of serious diseases, according to long-running research
from the university of california, san francisco.
This sort of cell death “turns out to be one of the strongest predictors of early diseases of aging and in many
studies of early mortality,” says lead researcher elissa epel.
The remedy: come to peace with the people in your life.
Forgive your family, forgive yourself, put the past behind you — so you can have more life in front of you.
|Beware the high-tech dash|
Nearly one in five traffic accidents and more than 400,000 crash-related injuries involve a distracted driver, the us department of transportation reports.
Top distractions, according to a recent virginia tech transportation institute study, are cellphones.
But a less-obvious risk is using the touch screen on your car’s dashboard.
Learn about workout nutrition
|Different types of workouts and fitness goals take different types of fuel.|
For example, for weight loss, you may want to make sure that you increase your intake of quality protein to avoid muscle
Take the time to research and learn about what type of nutrition is right for your goals.
(ask us if you have questions!).
Try HIIT workouts to build muscle mass
When it comes to the best workouts for weight loss, neither weights nor cardio can completely move the needle on their own.
Interval training is the best way to shed pounds, increase your metabolism, and improve insulin sensitivity.
One international journal of obesity study found that 20-minute hiit workouts helped women lose 5.
5 more pounds and gain more lean muscle mass over the course of 15 weeks than women who did long, steady cardio
|Choose whole grains|
It takes the body extra effort to break down whole grains than more refined and processed grains, like the flour ordinarily used
to make bread and pasta.
You can help keep your metabolic rate elevated by consuming foods that the body has to work harder to digest, as shown
in a food & nutrition research study.
Pomona college researchers found that consuming whole foods increased your post-meal energy expenditure by 50 percent compared to eating processed foods.
Drink a glass of water in the morning when you wake up
|For nutritionist lisa jubilee, one of the best and cheapest ways to give your metabolism a jolt is to drink water (she|
suggests 20 to 32 ounces) shortly after waking.
Why? during sleep, your body's metabolic function slows down, and unless you wake up in the middle of the night to swig
some water, you're not taking in any fluids.
Jubilee suggests completely rehydrating before stressing your body with any other food or drink.
"my clients who have implemented this report less bloating, more energy and a smaller appetite," she says.
Her motto for getting your inner furnace stoked and ready for the day: "rehydrate, then caffeinate!".
Brew a caffeinated cup of coffee
Coffee is one of the best drinks for weight loss because it boosts your metabolism.
A study published in the journal food science and biotechnology found that caffeine revs the sympathetic nervous system and increases lipolysis (aka
A cup of black coffee is a good pre-workout beverage, too: researchers found that cyclists who took a caffeine supplement were able
to ride about a mile farther than those who took a placebo.
Make yours a venti and skip the sweeteners.
|Move for two minutes|
Forget slogging on the treadmill for hours, research printed in the journal physiological reports showed that people who did five 30-second bursts
of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day.
That's just 2.
5 minutes of work for a resting metabolism boost that will last 24 to 48 hours!.
Eat the bulk of your carbs at night
One study in the european journal of nutrition put two groups of men on identical weight loss diets.
The only difference? half of the group ate their carbs throughout the day while the second group reserved carbohydrates for nighttime.
The result? the nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next
On the other hand, the daytime-carb group showed increased blood sugar levels.
Experts believe that when you give yourself large gaps between your carb intake (like fasting overnight), your body is more equipped to
deal with your intake of blood-sugar-raising carbs when you have them next.
|Drink full-fat milk|
Studies conducted at the nutrition institute at the university of tennessee suggest that consuming dairy may help your body metabolize fat more
Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop
out more fat as opposed to it sticking around on the body.
Stand at work three hours a day
Ideally, we sleep about eight hours for every 24.
Most people spend another seven to ten hours sitting at their desk.
That means most of us spend the overwhelming majority of our time sedentary.
Our bodies weren't designed for this level of inactivity—most of humans' evolutionary history involved being active, searching for food and fuel.
Nutritionist lisa jubilee says that one way to burn more calories daily is to stand more and sit less.
She cites a british study which found that standing at work burned 50 more calories per hour than sitting.
If that doesn't sound like a lot, consider this: if you stand for just three hours of your day, in one year
you'd expend more than 30,000 extra calories—which amounts to about 8 pounds of fat!.
|Eat an apple a day|
Eating an apple each day can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease, and diabetes.
They'll keep the doctor away and your muffin tops at bay because apples are a low-calorie, nutrient dense source of fiber, which
studies have proven to be integral to reducing visceral fat.
A recent study at wake forest baptist medical center found that for every 10-gram increase in soluble fiber eaten per day, visceral
fat was reduced by 3.
7 percent over five years!.
Have a high-protein breakfast
Contrary to popular belief, researchers now say breakfast doesn't kickstart the metabolism and may not be the most important meal of the
A study in the american journal of clinical nutrition had more than 300 overweight participants consume diets that included either eating or
At the end of 16 weeks, dieters who ate breakfast lost no more weight than the breakfast skippers.
And a second study in the same journal found eating breakfast had zero impact on resting metabolism.
Breakfast is an ideal place to squeeze protein, fiber, and other nutrients into your day, but if the choice is a doughnut
or nothing, opt for the nothing.
Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs.
But don't stress about squeezing it in before 9 am.
Carry a Water Bottle Everywhere
Did you know that 60 percent of the time we inappropriately respond to thirst by eating instead of drinking? so says a
study in the journal physiology & behavior.
Experts believe the mistake stems from the fact that the same part of our brain controls hunger and thirst, and sometimes it
mixes up the signals.
Not only will keeping a water bottle around help you respond to thirst correctly, but chugging water can help you feel full,
keep your metabolism humming, and even help you debloat!.
|Kick the Can|
One of the simplest ways to cut calories is to limit products that have added sugar.
These simple carbs are essentially void of nutrients and can cause you to be perpetually hungry (which means you're likely to overeat).
The most effective tactic is targeting beverages: sugary coffees, iced teas and soda.
These liquid calories are in a class of their own: an american journal of clinical nutrition found that energy obtained from drinking
fluids has been shown to be
less satisfying than calories from solid foods, which causes us to drink more (and a greater number of calories) before we
Just to see how poorly your favorite stacks up among the pack, check out our exclusive report: popular sodas ranked by nutrition.
Clear Food from Your Workspace
Ever heard of the seafood diet? you see food and immediately eat it! to curb your junk food consumption, start by ridding
your workspace and kitchen counters of your dietary kryptonite.
Keeping these vices visible will set yourself up for failure by triggering a trait dubbed by oxford researchers as "visual hunger:" an
evolutionary trait that increases levels of hunger hormones when we see food.
Instead, hide your stash in opaque containers or in the back of your cabinet.
|Serve Yourself||Here's a simple tip to avoid eating unhealthy foods: serve yourself.|
According to usc researchers, the simple act of having to plate your own grub, instead of having a server or friend dish
out a helping for you, can curb an unhealthy indulgence.
So next time you're celebrating a coworker's birthday, serve (and cut!) your own slice of cake.
|Cook Your Own Food|
You already know that restaurant dishes are high in calories, but we're not just talking about takeout.
A study published in the journal bmj open found that most food americans eat is "ultra-processed," which means a product is made
of several processed ingredients like flavors,
colors, sweeteners, emulsifiers and other additives to disguise its undesirable qualities.
Examples include store-bought items like bread, frozen meals, soda, pizza, and breakfast cereals.
Not only do ultra-processed foods lack nutrients that protect against health issues, they make up 90 percent of our added-sugar intake, which
causes a range of health issues from obesity to type ii diabetes.
Sub out a lean cuisine for a home-cooked dinner, a bowl of cereal or a couple of eggs overeasy to spare your
tummy the trouble.
|Take A Hike|
Here's another reason to skip the gym: not only do studies show your body burns more calories when you exercise outdoors compared
to indoors, but an environmental science &
technology study recently found that you're also more likely to report a greater sense of pleasure, enthusiasm, and self-esteem and lower sense
of depression, tension, and fatigue simply by walking in nature compared to on a dreary treadmill.
Of course, it's a bonus that you're burning more calories, but cornell researchers have also found that improving your mental health and
mood can lead to healthier food choices.
|Eat Eggs In the Morning|
Research has shown eating eggs for breakfast can make you feel more full and help you eat fewer calories throughout the day,
meaning they're quite the secret weapon for weight loss.
Nutritionally speaking, one large hard-boiled egg (about 50 grams) contains less than one gram of carbs and remains an excellent source of
Eggs are also loaded with amino acids, antioxidants, and healthy fats.
|Wear Jeans To Work|
If your dress code allows, wear jeans to work.
A study by the american council on exercise found that casual clothing, as opposed to traditional business attire, can increase physical activity
levels in one's daily routine.
Participants in the study took an additional 491 steps and burned 25 more calories, on days they wore denim than when wearing
traditional work attire.
In fact, even just donning denim on casual friday can make an impact.
Researchers say keeping it casual just once a week could slash 6,250 calories over the course of the year—enough to offset the
average annual weight gain (0.
4 to 1.
8 pounds) experienced by most americans.
|Try A Standing Desk|
Speaking of work, it's no secret that being chained to a desk all day is bad for your overall health.
However, simply standing at a desk as opposed to sitting has been shown to contribute to weight loss.
Researchers found standing burns about 54 calories over a six-hour day, and although that might not sound like much, those calories accumulate
At that rate, you can burn over 1,000 calories a month just by staying on your feet.
|Channel Your Inner Squirrel|
If you feel yourself getting those midday hunger pangs, put down the soda and candy bar and opt for some nuts instead.
Walnuts, almonds, cashews, and brazil nuts are all low in carbs while also being excellent sources of good fats and fiber, meaning
they keep you fuller longer.
According to a study in the journal of nutrition, eating almonds with main meals reduces some markers of oxidative damage, which improves
your overall health.
Beans can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle.
In fact, a recent study published in the american journal of clinical nutrition found that eating one serving a day of beans,
peas, chickpeas or lentils could contribute to modest weight loss.
Kidney beans, in particular, are an excellent source of fiber while also being low in carbs, making them an ideal pantry staple
for those looking to shed a few pounds.
|Cut carbs||Yes, you’ve heard it a zillion times.|
The reason: it works.
In just one of many recent studies, a journal of nutrition report found that men who reduced their carb intake to just
8 percent of their daily calories lost 7 pounds of fat and gained 2 pounds of muscle in six weeks.
|Fill up on high-fiber foods||Consider them “good carbs”.|
Their bulk takes up space in your stomach, helping you feel full and eat less.
The top fiber food: beans, which contain 8g per 1/2 cup.
Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their
love handles, without otherwise modifying their diet.
Top your salad with vinaigrette dressing
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body’s fat incinerator, increasing carb
combustion 20 to 40 percent.
Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach.
Fermented foods like pickles and yogurt are also good sour options.
Eat your biggest meal of the day after you lift
It takes calories to digest food.
And researchers at the university of nevada found it takes 73 percent more calories to process that food after a weight-training session
than if you hadn’t worked out at all.
|Dial up an incline||When you run outside, you apply force to the ground and propel your bodyweight forward all by yourself.|
When you run on a treadmill, the belt helps you.
To counteract this, always walk or run on at least a 1 percent incline—the treadmill grade an english study found is nearly
equivalent to outside running.
|Cheat once a week||Use the meal as a reward for a week’s worth of hard work, or the completion of a project you’ve been dreading.|
“it’s ok for people to blow one meal a week without feeling guilty,” says james w.
Anderson, md, director of the metabolic research group at the university of kentucky in lexington.
“if you follow a healthy diet 95 percent of the time, you can relax and enjoy yourself the other 5 percent of
the time without gaining weight.
|Avoid white bread|
When tufts university researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and
activity level, those who ate white bread frequently weighed more than those who didn’t.
“the calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods,” says
katherine tucker, ph.
, the study author.
Myth: Yoga is so gentle, it won’t cause injuries
*myth* be careful or you might be saying ouch instead of om.
Researchers from the university of sydney found that yoga causes injuries ten times more often than anyone thought: 10 percent of practitioners
reported muscle pain
21 percent of people with existing pain found that yoga made it worse—a rate that matches other sports.
Still, yoga has many benefits—from increased flexibility and strength to lower blood pressure—and 74 percent of study participants said their existing pain
To avoid trouble, make sure you’re doing your poses safely, listen to your body, and let your instructor know about any existing
injuries or limitations.
Read up on the most common yoga injuries and how to prevent them.
Myth: Rest days aren’t necessary
*myth* “you need recovery days for those muscles to rest, just like you need sleep every day,” explains david greuner, md, co-founder
of nyc surgical associates.
“think of your recovery days as days for your muscles to sleep.
” in addition to increasing your potential for muscle strains, stress fractures, and joint pain, says dr greuner, “working out without the
proper rest and recovery can lead to bigger issues like extreme fatigue, hormone imbalance, and mood swings.
” so take a day or two off after an intense workout, but make sure to incorporate movement in those days to
stay limber and active.
Myth: Wipe down exercise equipment with your towel to keep germs at bay
*myth* yes, you should absolutely wipe down equipment, but never use your towel! one study found that 63 percent of exercise equipment
at the gym is covered in rhinoviruses—they cause colds
the machines and equipment are also crawling with flu germs and the antibiotic-resistant staph bacteria mrsa.
Many gyms offer alcohol-based sprays with paper towels or antibiotic wipes to keep things sanitary—so use them! other good tips to keep
you healthy while you’re getting fit: cover cuts,
use a separate towel as a barrier between you and the equipment, and wash your hands post-workout.
These everyday items could also use a good cleaning.
Myth: “Hot yoga” is the best yoga workout
*myth* people who swear by bikram—hot—yoga say they reap more benefits than they would with traditional yoga, including increased flexibility and balance,
better cardiovascular health, and more calorie-burning.
But when you’re exercising for 90 minutes in a room that’s 105 degrees and 40 percent humidity, things can go really wrong.
In fact, a recent study by the american council on exercise found that some participants’ core body temperature rose to 103 and
one reached 104.
1, which is medically concerning.
As a result, the council advised that participants increase their water intake and that instructors take more care to gradually adapt people
to the heat of the room.
So, be aware of the risks, and take a break to hydrate if you start feeling overwhelmed.
Here’s how to choose the best yoga style for your personality.
Myth: Morning workouts are best for your metabolism
*myth* the reality is, exercising at any time of the day is good for you and will kick your metabolism into high
The optimal exercise time for you depends more upon your circadian rhythms and what time your body is most primed for activity.
One study indicates that the late afternoon may be when lung and muscle function peak for many people.
The problem with morning workouts primarily comes if you’re not a morning person.
If you’re losing sleep, your body chemistry will be off and your metabolism can slow down.
Try these tips to boost your metabolism.
Myth: People with asthma should limit their activity levels
*myth* to lessen your asthma symptoms, you might want to hit the gym and increase the intensity of your workouts.
Yes, you read that right.
According to the european lung foundation , danish researchers found that high-intensity exercise was not only safe for non-obese asthmatics—but that it
also could improve their quality of life.
A combination of exercise and a healthy diet also kept study participants’ symptoms under control 50 percent more than the control group
and improved their fitness levels.
Concerned? check to make sure you don’t have these silent signs of asthma.
Myth: Take an anti-inflammatory pre- or post-workout to lessen soreness
*myth* before you pop that pill, you should know that it could damage your body instead of helping it.
Men’s journal lists these possible disturbing side effects of anti-inflammatories: they could put undue stress on your kidneys,
especially if you’re dehydrated cause more inflammation by damaging your stomach and colon and setting off an inflammatory response throughout your body
and result in gastrointestinal bleeds severe enough for hospitalization or that even lead to death.
So, unless pain management is truly necessary, let your body recover naturally.
Find out which everyday medications you shouldn’t take when you exercise.
Myth: If you’re angry or upset, head to the gym for a great workout
*myth* actually, if you don’t want to have a heart attack, you might want to calm down first.
According to a study published in the journal circulation , you’re twice as likely experience a cardiac event within the hour after
being emotionally triggered,
and you’re three times more likely to have one if you’ve been emotionally triggered and do intense exercise.
This ceo actually used cannabis to de-stress.
Myth: If you’re over 50, you should stick to low-impact cardio
*myth* cardio is obviously good for your heart health, which is a particular concern if you’re older, but if your exercise focus
is too narrow, you’re doing yourself a huge disservice.
After 50, bone density and muscle mass decline , and resistance training can help with both of those things, decreasing your risk
of falling and breaking a bone.
It can also increase your mental fitness: research indicates that lifting weights can improve your memory, and just 20 minutes can do
Decade by decade, we’ve uncovered the best workout for your age.
Myth: Cycling causes erectile dysfunction and infertility
*myth* a recent study of 5,300 male cyclists debunked that myth, even among those who rode for eight and a half hours
a week (approximately 200 miles).
So casual riders are in the clear to reap the health benefits of cycling, which include calorie-burning, whole-body conditioning, increased cardiovascular health,
and an exercise that’s easy on your knees.
Unfortunately, the study also found a small link between cycling and prostate cancer in men over 50 who biked more than eight
and a half hours per week, but researchers said that the benefits of cycling outweighed that potential risk.
Myth: If you’re not cycling at your max heart rate, you need to push yourself harder
|*myth* believe it or not, moving between different heart-rate zones is better for your heart and your workout session.|
According to bicycling , this increases your base fitness level, your endurance, and your lactate threshold.
Plus, if your intensity is always at the outer edge of your body’s capabilities, you’re raising your risk for injury, fatigue, and
other overtraining symptoms—including insomnia, a compromised immune system, and an elevated heart rate.
These 15 easy habits will help you live longer , according to science.
Myth: Avoid dehydration by drinking lots before and during exercise
*myth* most people have been so conditioned to worry about dehydration that overhydration isn’t on their radar.
The problem is, when you ingest too many fluids, the sodium in your body is depleted, and you can start feeling symptoms
similar to dehydration (nausea, disorientation, headache).
Plus, according to men’s journal , if you’re overhydrating while working out, you could also develop something called exercise-associated hyponatremia (eah)—during which
your brain cells swell, potentially leading to unconsciousness and even death.
To prevent this deadly problem, listen to your body.
Experts say that thirst is a reliable gauge for when your body needs water.
Myth: You need to exercise for an hour at a time to benefit
*myth* “your body can benefit from even just one minute of exercise,” says lagree.
Science backs him up: according to researchers at the national cancer institute and the national institutes for health, even a few minutes
of moderate to vigorous activity “counts” toward better fitness and better health.
That could be jogging for five minutes or even climbing a flight of stairs.
Ideally, those little bursts of activity can add up to an hour a day, which, say researchers, cut a person’s risk of
death by half.
Myth: Compression gear will increase your exercise stamina
*myth* athletes might believe differently, but studies show that the supposed benefits of this skin-tight gear may be all in their heads.
The ohio state wexler medical center found that while compression tights reduced muscle vibration, that didn’t lead to reduced muscle fatigue.
In fact, according to the study , runners performed the same with and without compression tights.
And while that research didn’t reveal any negative results to wearing it, the los angeles times reports that wearing compression clothing—
whether it’s exercise gear or shapewear—for prolonged periods of time can put too much pressure on nerves and internal organs, even causing
gastroesophageal reflux disease.
That said, if you like exercising in compression clothing, just make sure to limit your time in it to the actual workout.
These high-tech pjs supposedly get rid of muscle pain so you can sleep better.
Myth: Juicing is a great way to eat your fruits and veggies
|*myth* the problem is that juicing eliminates a food’s fiber—and your digestive system needs fiber.|
In a review of studies by the american college of cardiology , researchers also found that juicing concentrates calories.
As popular science explains, “you’re basically just drinking sugar water with some vitamins in it.
” to at least partially correct this problem, you can add some of the removed pulp back into your drink, but in
all honesty, you’d probably be better off just eating an apple and some raw veggies.
Myth: Mental fitness has nothing to do with physical fitness
*myth* your body affects your brain more than you may realize, especially as you get older.
Researchers at boston university school of medicine found that older adults who did well on cardiorespiratory fitness tests also experienced more brain
activity while learning and did better on memory tasks than their less-fit peers.
And the more fit participants were, the more brain activity they exhibited.
While researchers caution that exercise won’t prevent alzheimer’s or dementia, it could be a promising way to keep some forms of age-related
mental decline at bay for longer.
So stay active—or get active—to keep your brain at peak performance.
Thinking about hiring a personal trainer? ask these five questions before you sign on the dotted line.
Myth: If you have rheumatoid arthritis, avoid high-intensity workouts
*myth* to treat this autoimmune disease that targets the joints, doctors will often recommend low-impact cardio.
But, according to healthline, you may be better served by adding some intensity to your workouts.
One study published in the european journal of applied physiology found that improved subjects’ cardiovascular health without adversely affecting their joints or
Still, always make sure to speak with your doctor before embarking on a more intense exercise regimen.
Myth: If you want to lose weight, get a fitness tracker
*myth* that neat little gadget may be sabotaging your weight loss.
One study published in the journal of the american medical association found that people who didn’t use one lost five more pounds
over the course of a year than those who did.
Another study from stanford university and the swedish school of sport and health sciences found that fitness trackers didn’t provide accurate calorie-burning
as a result, people may stop their workouts prematurely when they think they’ve already reached their daily fitness goal.
That’s not to say that you should ditch your fitness tracker.
Technology is improving, and they’re a good motivator for people who lead a more sedentary lifestyle, reminding them to get up and
go more than they normally would.
Here’s how to choose the best fitness tracker for your lifestyle.
Myth: Stretching prevents injuries
*myth* fact: the thinking goes that loosening your muscles up pre-workout will make you nice and limber, thus minimizing the chance of
any muscle tears or pulls, but a 2007 study published in the journal research in sports medicine debunked that notion.
The researchers from the university of hull in england "concluded that static stretching was ineffective in reducing the incidence of exercise-related injury.
Myth: Early morning is the best time to work out
*myth* fact: working out first thing in the morning is a great method for kickstarting your metabolism—and as a bonus, you needn't
worry about slating in an inconvenient workout later in the day.
As such, many people swear by the practice.
But, according to a 2019 study published in the journal of physiology, working out between 1 pm and 4 pm is just
as effective as working out early in the morning.
It all depends on if you're naturally a morning person or not.
Myth: The number of calories your cardio machine says you burned is accurate
*myth* fact: there's nothing like finishing a long workout on the elliptical and seeing how many calories you've burned.
It gives you a tangible indication of accomplishment, right? but it turns out, it's best you take the number you see on
the machine's digital display with a grain of salt.
According to a 2018 study published in the journal exercise medicine, you should expect the elliptical to overestimate your results by about
100 calories per 30 minutes of exercise.
A similar padding of the numbers likely occurs with treadmills, as well.
Myth: Workouts should be at least an hour
*myth* fact: according to a 2012 study in the journal of physiology, folks who exercised for only 30 minutes can show the
same gains as folks who exercise for an hour—
or better! on average, the study subjects who exercised for 30 minutes a day lost eight pounds in three months, while those
who exercised for a whole hour only lost six pounds.
"we can see that exercising for a whole hour instead of a half does not provide any additional loss in either body
weight or fat," researcher mads rosenkilde, a phd student at the university of copenhagen, said in a statement.
Myth: Lifting doesn't help with weight loss
*myth* fact: when it comes to losing weight, many people head straight to the treadmill.
But if your goal is to burn some serious calories, don't avoid the weight room.
According to 2019 research from harvard health publishing, a person who weighs 155 pounds burns, on average, 112 calories from 30 minutes
of weight training, or 224 calories in an hour.
And while it's not as much as running—which by comparison, burns 298 calories in 30 minutes for a 155-pound person—it's certainly nothing
to scoff at!.
Myth: To get large, you must lift large
*myth* fact: a 2016 study published in the journal of applied physiology conducted at mcmaster university seems to disprove this pervasive exercise
Researchers tested two groups of lifters: one group lifted heavy weights for 8 to 12 reps, while another lifted light weights for
20 to 25 reps.
At the end of the 12-week study, participants from both groups gained the same amount of muscle on average—about 2.
4 pounds worth—proving that the number of reps and the amount of weight lifted are what collectively builds muscle.
Myth: Spot-training can help you lose fat in a specific area of your body
*myth* fact: spot-training is the idea that you can burn fat cells from a specific area on your body by working it
It's the notion that, if you do hundreds of leg lifts, you'd incinerate fat off your lower abdomen.
Or, if you do thousands of squats, you'd do the same to your quads.
But before you let anyone talk you into spot-training, know that science indicates it does not work.
A landmark 1983 study from the university of massachusetts published in research quarterly for exercise and sport had participants do 5,000 sit-ups
over the course of 27 days.
But there were no significant change in the subjects' body weight or body fat by the end of the study.
Myth: The more you sweat, the more fat you will burn
*myth* fact: during an intense cardio session, you may feel like the pounds are literally sweating off of you.
But sadly, that's not the case.
According to 2008 research in acsm's health & fitness journal, you indeed lose weight when you sweat, but you are losing water,
Sweating is your body's way of cooling down by releasing stored hydration.
All it means is, you need to rehydrate.
Myth: For maximum results, you have to gain protein immediately
*myth* fact: in your gym's lobby, you may see those with the biggest muscles guzzling protein shakes.
These folks are trying to capitalize on the idea of an "anabolic window," or the timeframe post-workout where your body's protein synthesis—or
muscle-building period—is at its max.
Common thinking decrees that this period is roughly 30 minutes.
But, according to a 2018 article in us news & world report, the anabolic window may extend as long as 24 hours
after your workout.
It's not that there's any harm in immediate protein consumption
it's just not as necessary as previously thought.
For example, in a 2017 study published in medicine & science in sport & exercise, when men drank 22 grams of protein
after their workouts, they didn't build more muscle than those who didn't.
Myth: Working out with a friend is distracting
*myth* fact: if you hit the gym with a pal, you may be drawn into conversation, but tag-teaming your efforts can also
supercharge your routine.
According to a 2015 study in the journal of personality & social psychology, exercisers work harder when they're doing it side-by-side with
Plus, working out with someone makes you more accountable!.
|Get involved outside|
A study by the wildlife trust found that two thirds of its volunteers, who did jobs like improving hedgerows and building bird
tables in the open air, reported better mental health within six to 12 weeks.
The researchers believe this is because wildlife rich environments not only keep you physically healthy, but help to reduce stress, improve mood,
and reduce social isolation.
Many charities list their volunteering options such as the wildlifetrust.
Uk, and rspb.
Sharpen your footwork – and mind
A major study published in the new england journal of medicine found mastering dance step sequences, like the foxtrot, exercised your brain
as well as your feet.
Anything social is also fantastic for your grey matter – try ballroom, salsa, ceroc (a mix of jive and salsa), or line
|Know your numbers|
If you have high blood pressure, you’ll know, right? not necessarily, say the british heart foundation, which reports that around five million
people in the uk have undiagnosed high numbers.
If high blood pressure is left undiagnosed and untreated, it can cause your heart to become enlarged, making your heart pump less
effectively, increasing your risk of a heart attack, stroke, kidney disease as well as vascular dementia.
“get your blood pressure measured at least every five years, or yearly if you’re at a heightened risk of cardiovascular disease,” says
professor graham macgregor, chairman of blood pressure uk.
Your gp or pharmacist can check it.
|Turn it up|
Listening to high-tempo tunes can boost your exercise.
Research has found it distracts you from ‘body awareness’ (read: pain), while other studies suggest it stimulates heart rate and breathing patterns,
helping cells to deliver oxygen to your muscles faster.
|Break bread together|
Research from the university of oxford shows the more people eat in company, the higher their chances of being satisfied with their
Mental health uk sings its benefits, too, saying that regular shared mealtimes can bring contentment and security, giving us a chance to
talk, listen and interact with others.
So invite a colleague to lunch and eat up the feel-good factor.
|Spread the love|
Random acts of kindness, from giving a compliment to passing on a book you enjoyed, are proven to make us feel good,
says a recent world happiness report.
“neurological research has found the area of our brain that is activated in response to things like pleasure, food or sex, lights
up when we do kind acts for others,” says meik wiking, author of the key to happiness.
|Go on a hike|
There's nothing like getting your hike on in the great outdoors.
Sure, working out at the gym is great—but a 2019 study published in the journal scientific reports found being out in nature
for 120 minutes a week can make you feel happier, more energized, and more youthful.
So lace those boots up and find a trail you love.
And for more activities that will benefit you in the long run, check out 50 important habits linked to a longer life.
|Eat plenty of vegetables|
Experts say you should aim for seven to nine servings of fruits and veggies a day.
And yeah, that seems like a lot.
But if you're filling up on mostly plants, there's no room (literally!) for any junk to sneak its way into your diet.
When you're eating, the cleveland clinic recommends focusing on taking in a rainbow of colors, from orange carrots to red strawberries and
|Make time for friends|
As you get older, it can be harder and harder to make time for friends.
Between work, the kids, and keeping your in-laws happy, even a relaxing dinner with your girls is nearly impossible.
But making that time is important: a 2015 study published in pnas found having strong friendships can serious impact your health for
the better, not only helping you live longer but also feel more youthful.
|Go nuts for nuts|
If you love snacking on nuts, keep up the good work.
According to a 2013 study published in the new england journal of medicine, the healthy habit is paying off: researchers found people
who eat a handful a day are actually 20 percent less likely to die from any cause.
You fill up on healthy protein, and your body stays healthier than ever—it's a win-win.
|Eat dinner earlier|
Life is busy: eating dinner late happens.
But a 2011 study from northwestern medicine found making it a regular occurrence can mess with your metabolism, increasing your risk of
obesity, as well as cardiovascular, gastrointestinal, and cerebrovascular disorders.
|And more nuts in general|
A 2019 study published in the american heart association journal, circulation research, revealed that people with type 2 diabetes who ate five
servings of nuts per week decreased their risk of cardiovascular disease by 17 percent.
Similarly, eating nuts rich in vitamin e, such as almonds, can prevent heart disease in people without diabetes.
So as long as you aren't allergic, go nuts! and for things you should know as you age, here are 40 health
symptoms you need to know about.
|Don't skip breakfast|
Breakfast, as you may have heard, is the most important meal of the day.
One of the reasons for that is its connection with a decreased risk of heart disease.
According to a 2019 study published in the journal of the american college of cardiology, those who skipped breakfast regularly were at
87 percent greater risk of death from cardiovascular disease than those who started their day off with a hearty meal.
And for things you need to stop doing to preserve your youth, check out 30 surprising habits that make you age quicker.
|Sleep with a window open||According to a 2017 study published in the journal indoor air, one easy way to ensure that you sleep soundly and stay|
healthy is to crack a window.
The breeze filtering into your room lowers the levels of carbon dioxide in the air, which aids in getting a good night's
Make your commute more active
While you may still be working from home due to the pandemic, it's unlikely that will always be the case.
So, when you do eventually have to commute again, do yourself a favor by walking or biking to work instead of driving.
Why? well, other than saving money on gas and avoiding crowded public transit stations, people who actively commute, on average, have bmis
one point lower than those who do so passively, according to a 2014 study published in the british medical journal.
Take some group exercise classes
Just because you can't go to the gym or your favorite spin class right now, doesn't mean you can't exercise.
In fact, it doesn't even mean you can't exercise with other people, which is the ideal scenario, according to a 2017 study
published in the journal of the american osteopathic association.
The research concluded that individuals who worked out in group settings were able to reduce their stress levels by 26 percent over
a 12-week period.
Spend at least two hours outside every week
Why two hours? that's the minimum amount needed for optimal physical and mental well-being, according to a 2019 study published in scientific reports.
Just remember to follow proper safety precautions by avoiding large groups of people, staying at least six feet away from others, and
always wearing a mask.
And stop wearing cheap sunglasses
It's time to stop skimping on quality sunglasses.
The truth is, those drug-store shades aren't doing you any favors.
In general, cheap sunglasses are tinted without uv protection.
As benjamin bert, md, ophthalmologist at memorialcare orange coast medical center in pasadena, california, previously explained to best life,
this tinting "causes the pupil to dilate without uv blocking, so more ultraviolet radiation is able to enter the eye.
|Befriend your coworkers|
It pays to make nice with your coworkers—even if that means doing so over video conferences or email.
A 2011 study published in the journal health psychology followed 820 adults for 20 years and found that those with the most
social support from coworkers lived the longest.
People who kept to themselves during the workday were 2.
4 times more likely to die during the study's 20-year period.
|Drink coffee||Because a cup of joe is high in antioxidants, it can actually lower your risk for diabetes, liver damage, several cancers, and|
depression, according to a 2018 study published in the journal progress in cardiovascular diseases.
|Take up dancing|
Research published in 2013 in the journal anthropology & aging found that people can dance their way toward improved health and happiness,
especially older adults.
This is all thanks to the activity's social, mental, and physical benefits.
Take the stairs whenever you can
A 2010 study published in the european journal of cardiovascular prevention & rehabilitation calculated that among people who mostly sit,
simply taking the stairs was enough physical activity to burn body fat and lower blood pressure, cutting risk of early death by
And while your options maybe be limited during quarantine, just keep in mind and take the stairs when you have the option.
|Eat more meals at home||Ultimately though, if you want to live a longer and healthier life, you should be eating at home more often, which you're|
probably already doing because of the pandemic.
One 2012 study published in the public health nutrition journal 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, as compared to those who ate more takeout meals.
And get your workout in first thing
|If the only time you have to work out is at night, that's perfectly fine.|
However, if you have your choice of a morning workout or an evening one, opt for the former.
Research published in a 2013 edition of the british journal of nutrition notes that people can burn up to 20 percent more
body fat simply by exercising in the morning before they eat breakfast.
|Drink more green tea|
Green tea has long been lauded as one powerful herbal substance.
According to a 2010 meta-analysis published in the journal chinese medicine, it's been linked to decreased risk of cancer and cardiovascular diseases
it has properties that are anti-inflammatory, anti-arthritic, antibacterial, anti-angiogenic, anti-oxidative, and antiviral
it can protect your neurological system
and it can help
And have others help you hold yourself accountable
Living a healthier lifestyle is easier when you have someone else doing it with you—whether it's your spouse at home or the
friends you keep connected with online.
When one 2013 study in the new england journal of medicine followed 552 overweight adults for around 10 months, they found that
those who went on a weight loss plan with people in their social network lost approximately 6.
5 more pounds than those who went at it alone.
Believe it or not, sleeping in the buff could help you live longer, according to one 2014 study published in the journal
That's because as we sleep, our bodies cool slightly, causing reparative growth hormones to be released.
If you're too warm, you get fewer of those hormones.
Plus, being cooler reduces the body's level of cortisol, the stress hormone that can lead to overeating, diabetes, and disease-causing inflammation.
In a 2013 study of healthy older adults published in archives of gerontology and geriatrics, researchers found that 32 weeks of exercise
focused on balance and lower-extremity muscle strength (read: weight training) helped improve participants' bone density.
According to the researchers, this reinforces the idea that weight training can have positive effects on the aging process.
And if you get divorced, stay social.longevity how to live to 10
The authors of the longevity project found that compared to men, divorced women tend to thrive, as do single and widowed women.
Why? "women were able to rely on other friends, whereas many men depended on their wives for their social networks and so
were devastated when they lost these ties," one of the researchers said.
Drink coffee.longevity how to live to 10
|Because a cup of joe is high in antioxidants, it can actually lower your risk for diabetes, liver damage, several cancers, and|
depression, according to a 2018 study published in the journal progress in cardiovascular diseases.
And reframe it in a positive light.longevity how to live to 10
A 2013 study published in plos one journal showed that male holocaust survivors lived longer than men of the same age group
who immigrated to israel before nazi rule.
The study's authors write that this counterintuitive finding could be a display of "post-traumatic growth," leading these men to "greater meaning and
satisfaction in their later lives.
A regular short nap dramatically cuts the risk of dying from coronary heart disease, especially for working men.
A massive 2007 study of nearly 24,000 people over six years published in jama internal medicine found that occasional nappers had 12
percent lower coronary mortality,
while those who napped at least three times a week for at least 30 minutes had 37 percent lower mortality.
Always take the stairs.longevity how to live to 10
A 2010 study published in the european journal of cardiovascular prevention & rehabilitation calculated that among people with a sedentary lifestyle,
simply taking the stairs was enough physical activity to burn body fat and lower blood pressure—so much so that it cut their
risk of early death by 15 percent.
|Make friends at work|
A 2011 study published in the journal health psychology followed 820 adults for 20 years and found that those with the most
social support from coworkers lived the longest.
People who kept to themselves during their 9-5 shift were 2.
4 times more likely to die during the study period.
Be rich.longevity how to live to 10
Having more money in the bank means having a better chance of living to 100, according to a 2019 study published in
the jama journal.
That's because the one-percenters among us have better access to education, health care, and a lower risk of violent crime.
|Have more sex|
A 2010 study of 1,165 middle-aged men published in the american journal of cardiology 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.
A study presented at the european society of cardiology congress in 2013 showed that french cyclists in the tour de france generally
live longer than their non-cycling peers.
The study included data from 786 french cyclists who participated in the race at least once between 1947 and 2012.
|As you can|
A 2011 study of copenhagen cyclists presented at the european society of cardiology found that men who pedaled the fastest lived about
five years longer than men who pedaled slowest.
The take-home? physical activity is good, but vigorous activity is even better.
Research published in 2013 in the journal anthropology & aging found that people (in particular, older people) can dance their way toward
improved health and happiness because of the activity's social, mental, and physical benefits.
A hardworking personality trait extends life by an average of two to three years, according to research cited in the longevity project.
|Don't work for a jerk||According to gary namie, founder of the workplace bullying institute, |
more and more research indicates that being bullied and unduly stressed at work can lead
to serious health consequences.
Seek support from your family and counsel from a doctor as to when it's time to throw in the towel.
"nobody deserves cardiovascular disease for a paycheck," says namie.
"no matter how big the paycheck is.
Get preventative care.longevity how to live to 10
One 2007 study published in the scandinavian journal of public health followed 2,000 30- to 49-year-olds over a period of 15 years.
The researchers discovered that those who sought regular preventative care experienced a "significantly greater" lifespan than those who didn't.
(you can find the national institute of health's current guidelines for regular checkups and testing here.
Eat sweet potatoes and turmeric.longevity how to live to 10
This one's another tip from the centenarian-dense okinawa, japan.
About 60 percent of these folks' diet involves sweet potatoes, which are high in flavonoids, fiber, and good carbs.
Also a dietary staple: turmeric, a spice with antioxidants that help prevent cancer and heart disease, according to 2018 research published in
the journal advanced biomedical research.
Movement is life.
Research has shown that exercising daily brings tremendous benefits to our health, including an increase in lifespan, lowering of risk of diseases,
higher bone density, and weight loss.
Increase the activity in your life.
Choose walking over transport for close distances.
Climb the stairs instead of taking the lift.
Join an aerobics class or a dance class.
Pick a sport of your liking (see tip #5)
Prebiotics are important for gut bacteria to flourish.
Think of them as fertilizer for your gut microbiome.
Research increasingly shows a link between our gut flora and overall health.
Where possible, always choose prebiotic food over a prebiotic supplement vs.
A prebiotic food.
Prebiotic foods include raw onion, raw leek, raw garlic, potato starch, and unripe bananas.
Read: 19 best prebiotic foods wild fermented food
The best way to know what works for you is to experiment.
Rather than subscribe to one diet, try different foods and see how your body reacts.
Most importantly, research and tweak your diet based on what you learn.
I enjoy reading stories and research by people who have successfully reversed health diseases (rather than what’s reported by the medical establishment
as i’ve come to realize that many medical conclusions today are flawed) and learning how to implement positive changes into my diet
Myth: The number on the scale is all that matters.
While the number on the scale is important to many people, it doesn’t provide enough information about your health to determine whether
For example, you may believe that losing a lot of weight quickly is a good thing because that number is lower.
That isn’t always the case.
While you may be able to lose a lot of weight, that doesn’t mean your cardiovascular health is good or that your
metabolism is working optimally.
When a person loses a lot of weight quickly, they are more likely to regain that weight back.
In a study published by the medical clinics of north america, a review was conducted to determine what impacts long-term weight loss
and long-term management of obesity.
For those who are obese, rapid early weight loss often leads to a plateau and then a progressive regaining of that weight
Myth: Not everyone should lift weights because it will make them bulky.
One of the myths about exercise is that strength training, such as lifting weights, shouldn’t be done because it can create a
bulky, muscle-enhanced appearance.
Weightlifting in men is a common way of exercising to build muscle mass.
Women don’t build muscle in the same way as men do, though.
Men have a higher level of testosterone in their bodies, which fuels the muscle-building process.
While women can gain more strength and muscle tone from weightlifting, they are not going to naturally get the same results without
actively working toward that goal.
There are vital benefits to women who use strength training in their workouts.
A study published by the journal of extension points this out
Myth: To exercise, you have to join a gym.
|*myth* false, mostly.|
Joining a gym is often seen as the most important step in getting fit or losing weight.
Obtaining a membership may seem like an essential step, but that’s rarely enough to make the results possible.
In short, while joining a gym is a good way to exercise, most people still need to be motivated to get to
the gym and perform with a trainer to get the desired results.
A study conducted by iowa state university found that people who were a part of a health club were able to exercise
They also were more likely to have aerobic activity and strength training in their lives.
If a person maintained that gym membership for over a year, the benefits in these areas grew even more so.
What was important, though, is that these individuals went into the gym frequently
Myth: You can eat whatever you want as long as you exercise.
Another way to word this common myth is that you can’t outrun a bad diet.
Some people believe that they can eat anything they want to as long as they exercise.
Some believe that eating “junk” food or food that’s high in sugar is okay as long as they get into the gym
and workout for the day.
This is one of the exercise myths debunked by science.
There are those who believe exercise is a miracle cure, that as long as a person is exercising, what they consume plays
less of a role in their overall health and weight.
A study conducted by the academy of medical royal colleges focused on this belief that a person could exercise for 30 minutes
a day using moderate intensity and do
this five times a week to gain the benefits of chronic disease prevention and management.
If a person maintains a high-fat, high-sugar diet, even if they are exercising routinely, it’s unlikely that they will be able to
put off the onset of conditions
like heart disease and diabetes – both of which are directly impacted by diet
Myth: Stretching prevents injuries.
One of the most commonly believed principles is that if a person wants to limit their exercise injury risk, they need to
Stretching, in this capacity, is supposed to help decrease the pull on tendons and ligaments, helping to loosen them up so that
they are less likely to be strained during any type of exercise.
Yet, this may not be as accurate as many people think.
There are a few things that are wrong with this.
First, there’s no evidence that stretching actually prevents any type of injury from happening.
There is evidence that stretching may prevent you from reaching your maximum strength during exercise or a workout.
When you stretch, you may be putting yourself at a higher risk of injury and limiting the outcome you have from exercise
Myth: The number of calories your cardio machine says you burned is accurate.
Many people want to track the number of calories they are burning during a workout.
They believe this can help them create a calorie deficiency, which occurs when you’re taking in fewer calories than your body is
This means the body has to use stored reserves as energy to fuel a workout.
While this is a good idea – burn more calories than you consume – tracking them is a bit more challenging to
do than you may realize.
According to a study published by exercise medicine, exercise equipment isn’t reliable when it comes to tracking the number of calories you’re
The study followed 34 people as they were working out to determine how many calories were burned on various types of exercise
They found that elliptical machines tend to overestimate the number of calories burned during a workout
Myth: Workouts should be at least an hour.
One of the most daunting aspects of working out is having the time to dedicate each day.
It’s common to believe that for a successful workout, it needs to last at least an hour.
That’s generally not the case.
In a study by the university of copenhagen, researchers found that exercising just 30 minutes each day provides the same effective weight
loss and body mass improvements as exercising for a full hour.
The study, published by the american journal of physiology, followed a group of danish men for 13 weeks.
Half of the men worked out for a full hour each day while the other half worked out for just 30 minutes.
All wore heart-rate monitors and devices to calculate calorie burn
Myth: You should do your cardio first.
Hitting the treadmill first isn’t ideal for most people.
While there is a lot of debate about whether people should start with strength training or cardio, most experts believe it isn’t
ideal to do cardio first.
When a person engages in aerobic exercise, the body is working to burn through energy and reserves to meet the goals of
intensive cardiovascular demand.
Most of the time, a person will burn a significant amount of energy in this way.
That means the body is using its reserves of nutrients during the workout.
When this happens, and then a person tries to lift weights, they will likely have less energy to put towards lifting.
This may limit how many reps they can do or the amount of weight they can lift during the process
Myth: The more you sweat, the more fat you’ll burn.
Sweating doesn’t directly help a person to lose weight, but it may play a role in the bigger scheme.
Sweating is the body’s process of helping to reduce a person’s core temperature.
The body is working to cool itself.
In some cases, it may be doing this because a revved up metabolism causes an increase in the internal core temperature.
If a person’s metabolism is elevated and working at its highest level, that may mean burning through stored fat reserves.
That isn’t the only reason this occurs, though.
Most of the time, during exercise, the body is burning through carbs
Myth: Some people just don’t see improvements from exercise.
There is a belief that exercise doesn’t work.
Some people claim that even if they exercise consistently, they won’t see any real improvement in their overall fitness level or health.
The specific belief is that even with a higher dose of training, some don’t see any cardiorespiratory fitness improvement.
In a study published by the journal of physiology, it was found that, over six weeks, individuals who exercise consistently saw improvements
to their overall cardiorespiratory health.
The study included 78 people considered healthy.
They performed a moderate to a high level of intensity exercise therapy for six weeks.
The study found that in people exercising 60, 120, or 180 minutes each week
there was a gradual improvement in cardiorespiratory rates
Myth: A person cannot exercise if he or she hasn’t eaten.
Food and exercise go hand-in-hand.
Some people feel they cannot exercise or get in physical workouts if they have not eaten a meal.
Rather, there is some evidence that limiting mealtimes may increase a person’s motivation to exercise.
A study published by the society for endocrinology proposes that when there is limited access to food, the body produces a hormone
This hormone works to increase a person’s motivation to exercise.
The study conducted was done on mice, so the results aren’t 100% applicable to humans, but it’s a good start.
It found that a surge of this hormone was present after a fasting period and that this caused the mice to exercise
Myth: Pre-workout products are just hype and commercialism.
Pre-workout myths are prevalent.
Pre-workouts are a type of supplement taken before exercise to enhance the body’s performance.
This process is designed to help give the body’s cells the necessary nutrients to operate at a superior level.
To be clear – there are a lot of products on the market, and not all of them offer the same benefits.
However, the concept of taking a high-quality pre-workout that contains the right balance of nutrients can be beneficial.
A study from the journal of the international society of sports nutrition looked at the use of a variety of pre-workout supplements
to measure their impact on anaerobic power, lower and upper body explosive power.
In upper body strength, it was found that pre-workout supplementation is beneficial
Myth: What you eat after a workout doesn’t matter.
Post-workout myths are as numerous as pre-workout myths.
Some people think what you eat after a workout doesn’t matter.
On the other hand, some people think you should eat nothing but a big steak.
The truth is somewhere in the middle.
It is important to give your body the nutrients it needs to achieve optimal performance in all workouts.
While pre-workout allows the body to get through a workout with solid intensity, post-workout supplementation and feeding enables the body to keep
burning stored fat and begin the recovery process.
This includes healing and growing muscles while also encouraging long-term fat burn
Myth: Endurance exercise isn’t safe.
One of the more common exercise myths and misconceptions relates to endurance exercise.
Also known as aerobic exercise, this includes any type of increase in breathing and heart rate.
Examples include jogging, biking, walking, and running.
In these cases, the exercise keeps the lungs, heart, and circulatory system functioning at a high level for an extended time.
The benefit of endurance exercise is that it effectively improves the function of the cardiovascular system.
A common myth states that endurance exercise, in which a person is sustaining aerobic exercise long term, isn’t beneficial.
Some believe that the increase in blood urea nitrogen, urine albumin, and creatinine harm health
Myth: Weight-loss supplements are good enough to lose weight.
*myth* false, sometimes.
A wide range of weight-loss products is on the market.
Some of these offer extraordinary promises.
Many of them work.
However, some people believe that taking weight-loss supplements means they don’t have to do anything else to achieve their goals.
That’s a myth in nearly all situations.
In a study published by tunghai university, the goal was to understand what happens to a person’s diet when taking weight-loss supplements
Myth: You shouldn’t consume carbs before a workout.
Some people believe they shouldn’t eat carbohydrates before a workout.
Other people think they should load a significant amount of carbs into their diet before each workout session.
It’s a myth that a person should avoid all carbohydrates before a workout.
There is no evidence that consuming carbs before is bad for a person’s performance or otherwise limit their overall health, according to
a study conducted by the school of sport and exercise sciences at the university of birmingham.
The study specifically looked at the belief that a person should avoid carbohydrates in the 60 minutes before a workout.
This process, the myth claims, forces the body to use stored fuel.
However, the result may be that a person develops symptoms of low blood sugar or hypoglycemia
Myth: Walking 10,000 steps is enough to lose weight.
A standard recommendation from some groups is to aim to walk 10,000 steps a day to lose weight.
However, this may be limitedly false information.
Increasing the amount of walking a person does is a good way to improve cardiovascular health.
It also aids in calorie burn contribution, which is one reason why noom encourages walking daily.
The premise of walking 10,000 steps a day in itself doesn’t change the body’s ability to burn through stored fat.
It doesn’t contribute to long-lasting fat burn either, especially if that number of steps is completed over the entire day rather than
in a specific high-intensity situation.
In a study published by the graduate institute of sports coaching science at the chinese culture university, the goal was to determine
in body composition in a person that walked 12,000 steps each day with moderate-intensity walking and without any intensity
Myth: You shouldn’t engage in sexual activity before workouts.
There is a myth that indicates a person should never engage in sexual activity before starting a workout.
This belief translates into sports, too.
Engaging in any type of athletic performance after sexual intercourse may lead to poor performance, according to the myth.
In older times, many professionals would abstain from any kind of sex to ensure their success on the field.
Research indicates there is no real link between the interactions during sexual intercourse and an athlete’s actions on the field or in
In a study published by the sports medicine center, school of sports medicine from the university of florence, this topic was observed.
The school utilized the belief that has been in both greek and roman cultures since the beginning of sports performance, that any
type of sexual interaction would reduce performance
Myth: You should only workout during the morning hours.
Many people get up in the morning and head to the gym or go for a run.
Some even do so very early in the morning before they start their workday, believing that this is the best time to
get results from a workout.
This may not be accurate.
According to a study published by arizona state university’s college of nursing and health innovation, early morning workouts didn’t contribute to the
This study looked at the body’s response to exercise based on normal circadian rhythms.
It found that the best time to work out depends on a person’s physical habits and the body’s internal clock.
For some people, exercising in the afternoon, between 1 pm and 4 pm produced just as good of results as those who
exercised early in the morning
Myth: To get large muscles, you have to lift a lot of weight.
Some people believe that the only way to create large muscles in their arms, neck, shoulders, and legs is to increase their
The amount of weight lifted is indeed one factor in the development of muscle mass, but it isn’t everything necessary.
A study reported by the mcmaster university’s department of kinesiology looked at these factors.
The research involved two groups of people, all of whom lifted weights.
One group lifted heavy weights for between 8 and 12 reps each.
The other group worked to lift weights that were significantly heavier but did so for 20 to 25 reps.
This was done over 12 weeks
Find ways to enjoy the journey
It’s no surprise research shows you’re more likely to work toward a goal long-term if you actually enjoy the process.
Make your weight-loss journey fun (or at least tolerable) with delicious and healthy recipes and a hobby that gets you moving, like
walking, running or yoga.
|Set smart goals|
Research shows vague, lofty goals (like “lose weight”) are harder to work toward when they’re not paired with a ground-level plan to
To bring your weight-loss goals down to earth, set smart goals that are specific, measurable, achievable, relevant and time-bound.
For example, do you have a wedding or reunion coming up in six months? that makes for a great deadline to lose
|Pack soup for lunch|
Low-calorie soups (read: broth-based soups, not creamy soups or chowders) might help you eat about 20% fewer calories than usual, research shows.
This could give your weight-loss efforts a boost over time.
The aroma and taste alone are satisfying, plus the volume of soup inside your stomach helps make you feel full by releasing
Be compassionate with yourself
Emerging research shows that you’re better off supporting yourself than beating yourself up when you make mistakes along the way.
As you go, find ways to prioritize your health and well-being with self-care, even if that’s as simple as a few slow,
deep breaths or a hot bath at the end of the day.
High-intensity interval training (aka hiit) alternates brief bouts of intense effort (think: sprinting, jumping or running) with periods of moderate to low
effort (like jogging or walking slowly).
Research shows this is a great way to burn calories and increase your metabolism, especially if you’re short on time for workouts.
Does Arginine supplement work?
|Little to no effect on vasodilation, blood flow, or exercise metabolites|
little evidence of increases in muscle creatine content [supplements].
Does Branched-chain amino acids (leucine, isoleucine, and valine) supplement work?
|Little evidence of improved performance in endurance-related aerobic events|
possibility of greater gains in muscle mass and strength during training [supplements].
Does Citrulline supplement work?
|Little research support for use to enhance performance [supplements].|
Does Deer antler velvet supplement work?
|No evidence for improving aerobic or anaerobic performance, muscular strength, or endurance [supplements].|
Does Dehydroepiandrosterone (DHEA) supplement work?
|No evidence of increases in strength, aerobic capacity, lean body mass, or testosterone levels in men [supplements].|
|Does Iron supplement work?||Improved work capacity with correction of iron deficiency anemia|
conflicting evidence on whether milder iron deficiency without anemia impairs exercise performance [supplements].
Does Tart or sour cherry supplement work?
Variable results for aiding muscle strength recovery, reducing soreness, or reducing inflammatory effects on lungs after exercise
insufficient research on ability to
improve aerobic performance [supplements].
Does Nitric Oxide (Nitrate) supplement work?
Supplementation has been associated with improvements of 4%–25% in exercise time to exhaustion and of 1%–3% in sport-specific tt performances lasting <40min
Supplementation is proposed to enhance type ii muscle fibre function, resulting in the improvement (3%–5%) of high-intensity, intermittent, team-sport exercise of 12–40min
Evidence is equivocal for any benefit to exercise tasks lasting <12min.
Does Phosphates supplement work?
|It is currently unclear, evidence is limited [supplements].|
Get some sun—but not too much
The “sunshine vitamin”—vitamin d, that is—has been shown to fight to disease , improve bone health, and ward off depression.
One study even found it to extend lifespan (of a worm, but still) by 33 percent.
But because vitamin d comes from the sun, and our modern lives don’t let us spend much time outside, we might not
be getting enough.
Concerns over skin cancer are well-founded, and sunblock is generally a good idea.
But, “getting 15 to 30 minutes of sun exposure a day should be adequate for vitamin d production,” says dr jyotir jani.
“of course, that is not through sunbathing but by being outside with normal clothing.
” now, it’s time to find out if you’re unknowingly exposing yourself to sun damage.
|Drink alcohol in moderation||Heavy drinking increases health risks, but drinking in moderation—particularly red wine—could help you live longer.|
One study found those who drank lightly (no more than one glass a day for women and two for men) to have
reduced risk of death from cardiovascular disease.
“red wine has a small amount of one antioxidant called resveratrol,” says komar.
“it is good for overall health, protection from heart disease and decreasing inflammation.
” palinski-wade says wine may also improve blood lipid levels and reduce the risk of dementia.
Check out whether red wine is actually healthy for you or not.
Eat more fruits and veggies, period
The research is clear: if you want to live longer, eat more fruits and vegetables.
A recent study from imperial college london found that those who ate 10 portions of fruit and vegetables a day had the
greatest reduction in risk of disease.
The study authors estimate 7.
8 million deaths worldwide could be prevented every year if people ate this many fruits and veggies—but smaller amounts are beneficial, too.
“the vitamins, minerals, and most importantly, the fibre help control satiety so you do not need to eat as much of the
animal foods,” komar says.
In addition, dr dewar says fibre encourages regular bowel function, which can keep your digestive system working smoothly.
“high fibre diets have been found to promote lower cholesterol levels (including these affordable fruits and veggies) , and reduce the risk
of heart disease and certain cancers such as colon cancer,” palinski-wade says.
|Stay young at heart|
You’re only as old as you feel, and feeling younger may actually help you live longer.
Research from university college london found that people who felt three years younger had a lower death rate than those who felt
their age or older.
One explanation could be that our attitude towards age affects how healthily we live, harvard psychology professor ronald d.
Diegel says on harvard’s health blog.
“when people see themselves as old, they’re more likely to abandon physical challenges which feel difficult, such as, ‘i don’t think i
should ski anymore, i’m an old man,'” he says.
“if we feel old, we’re likely to treat food with an ‘i won’t live much longer, i might as well enjoy this’
attitude which could lead us to eat unhealthfully.
” read up on the 5 anti-aging foods that’ll help keep your skin looking youthful.
|Don’t sit all day|
Even if you don’t feel like you can embark on a major fitness regimen, any amount of movement you do can extend
A recent study found that as little as 10 minutes of light activity a day—even simple things like walking around your home
or doing chores—can reduce your risk of dying.
On the other hand, hopper says inactivity may be as bad for you as smoking! “this lack of stimulus to the muscles,
even just a lack of standing or taking
a short walk every hour or two, can produce harmful effects such as an increased risk of heart disease, diabetes, and many
forms of cancer like breast and colon,” says dr stewart.
“sitting all day slows down the body metabolism so fewer calories are being burned, and levels of blood sugar and cholesterol can
” check out what sitting is actually doing to your health.
Follow the Japanese way of eating
|In addition to eating lots of veggies and fish, stop eating before you’re full—a tradition called “ hara hachi bu ” in|
Eating this way works for the japanese, who have the highest life expectancy in the world, according to a recent study.
In addition, “try some bitter melon, which has been promoting health in the okinawan diet for centuries,” komar says.
“this is notable because the older people on okinawa appear to be the healthiest elderly population in the world"
According to research , how far you can stretch might be an indicator of how stiff your arteries are, a risk factor
for cardiovascular disease.
“we can prevent a host of health problems by adopting a safe and convenient activity plan that includes stretching,” hopper says.
Stretching and flexibility exercises also help joint health, minimizing the risk of arthritis, which leads to less ability to exercise.
It’s also great for fall prevention, dr stewart says.
“about one out of four people over the age of 65 experience a serious fall each year, which is a major cause
of death and disability,” he says.
“persons who perform these exercises are less likely to lose their balance or ‘catch’ themselves, and reduce the speed of the fall
if they slip or trip.
” dr thomas suggests taking dance or yoga, which can increase flexibility while at the same time providing a stress-reducing mind-body experience.
Looking for a new flexibility challenge? here’s our go-to one-week stretching program
If you find running too intensive, even taking a brisk 20-minute walk a day is beneficial.
According to research presented at the european society of cardiology, 25 minutes a day of moderate exercise, including brisk walking, can add
three to seven years to your life.
“an advantage of walking over running is that nearly the same health benefits can be obtained but with a much-reduced risk of
muscle and joint injury,” dr stewart says.
“so an active lifestyle can be maintained for many, many years while protecting against heart disease, diabetes, and cancer.
” hopper says her favorite walking hack is to walk 15 minutes in one direction.
Then, “turn around and walk back to where you started—you will have 30 minutes of walking done before you know it!” she
Read up on these helpful tips and burn more calories walking.
We’ve all heard about aging gracefully, but it’s important to age gratefully as well—meaning if you think of a long life in
positive terms, you’re more likely to have one! research has proven that cultivating gratitude increases well-being.
“conscious aging is sometimes referred to as vital aging, successful aging, or grateful aging , and the science behind it says that
we can live longer by learning to become appreciative of the aging process,” dr serani says.
Growing old is better than the alternative, right? “when you put your focus on the positive aspects of an experience, you tend
to find acceptance,” she says.
This can help you prioritize what’s important, reduce stress, and give you the motivation to stay active and eat well.
Read up on the anti-aging treatments doctors actually use.
We are made of mostly water, so keeping sufficiently hydrated helps our body work better, longer.
“adequate hydration is essential for promoting optimal health,” palinski-wade says.
“drinking water can help to allow all of your body systems to function correctly, including the kidneys and liver to function optimally.
” plus, a university of illinois study found that increasing water consumption by one to three cups could reduce calorie intake by
up to 200 a day, so it’s a great weight-loss aid.
“in addition, adequate hydration promotes healthier, more subtle skin, which may promote a more youthful appearance,” palinski-wade says.
Don’t forget to recognize the 17 signs that you’re actually dehydrated.
|Find moments of awe|
Nothing makes you feel like you want to stick around planet earth a little longer than witnessing some of life’s most awe-inspiring
sights, tastes, and sounds.
Research from the university of california has shown how experiencing awe brings out positive emotions—and it can actually impact physical health by
reducing inflammation and lowering the risk of heart disease, diabetes, and even alzheimer’s.
“perhaps one of the most important pieces to creating meaning in your life as you age is to always keep a sense
of awe,” dr serani says.
“the world is a place that we often don’t get to explore when we’re young, so when we get older, we have
a chance to do that and experience moments that truly touch our soul.
|Take a vacation|
We often find these awe-inspiring moments when traveling—and science says simply checking out on a vacation could be one way how to
One large study of middle-aged men at high risk for heart disease found that those who took annual vacations were less likely
Another study found similar results in women.
“i am a huge proponent of taking time off and in scheduling vacations to help not only reduce stress but to increase
an individual’s overall happiness,” says dr thomas.
“those with less stress have a stronger immune system and may be more likely to fight off cancer-causing agents.
It is also important to take time off if you feel your body needs the rest.
” can’t afford a luxury vaca? have a stay-cation instead, which can also help in stress reduction, dr thomas says.
|Own a pet|
Our connections to others don’t need to be of the human variety to add years to our lives.
Scientists are just now discovering why this is, although any pet owner will tell you their furry friends make them happier.
Studies have shown interacting with animals lowers the stress hormone cortisol and increases the feel-good hormone oxytocin, and reduces blood pressure and
Dogs also encourage exercise.
The american heart association even put out a report endorsing the health advantages of pets—but of course, you must like animals to
reap these benefits.
“if you hate cats, owning one won’t improve your life—and if you live longer it will be in misery!” says dr dewar.
|Watch cat videos|
Allergic to animals but still think they’re cute? try going online instead.
The popularity of cat videos attests that the cute critters must be doing something to improve people’s moods.
A study from indiana university found that viewing cat videos gave participants more energy and positivity, and felt less negative emotions like
The study authors believe the videos might have the same positive impact on health as pet therapy.
Make sure you know these 4 tips for dealing with anxiety so it doesn’t take over your life.
You might feel like your children are giving you gray hairs, but in reality, having kids can positively influence how long you
A recent study from sweden found that men and women lived longer past the age of 60 if they had children.
In addition, the association between having children and living longer was especially true for those who were unmarried at the time of
“that the association was somewhat stronger for the non-married may suggest that social support is a possible explanation,” the authors wrote.
Check out the book that will help you live longer—and happier.
If having kids helps you live longer, then you can likely also reap the benefits of being a grandparent.
A recent study from australia found that people over 70 who sometimes watched their grandchildren were more likely to be alive 10
among those who didn’t, half were dead five years after the start of the study.
Besides keeping you physically active, grandchildren also help you tap into the benefits of social connection.
“a key to living longer involves taking time to nurture all kinds of social attachments,” dr serani says.
“this means making time for your spouse, your children, grandchildren, and friends.
Practice preventative medicine
No one likes going to the doctor, but having all recommended checkups and preventative screenings for your age, sex, and family history
is worth it.
“regular screening checkups can increase your life by potentially finding preventable or modifiable diseases in their infancy,” says dr jani.
“if blood pressure, diabetes, and cholesterol are found earlier and treated adequately through lifestyle changes and/or medication, then a potential future heart
attack or stroke can be prevented.
” although some research has questioned whether annual doctor visits improve health outcomes, you still should have all preventative screenings your doctor
Practice preventative medicine
|Think about how you feel when you take a walk in the park—good, right? research has shown exposure to nature can help|
mental health, and the benefits of going green may even help you live longer.
A harvard study found that people who live in areas with more vegetation and green areas have a 12 percent lower rate
The researchers think greenery encourages people to go outside for exercise and social connection with others.
Plus, plants help clean the air and reduce pollution.
Maintain a healthy weight and shape
|Being overweight or obese is associated with a host of life-shortening health issues, including heart disease and diabetes.|
In particular, being “apple-shaped,” or having extra weight around the middle (greater than a 39.
4 inch waist for women and 47.
2 inch for men), was linked to a greater risk of death in a european study.
“in the long-term, people will want to reduce their risk of insulin resistance,” dr thomas says.
“when people eat, the sugars that they bring into their bodies from their meals need to go somewhere.
” exercise and a healthy diet can help it from going to your mid-section.
But before you do anything drastic, check out these 4 simple healthy eating tips to clean up your diet
|Get enough calcium|
As we get older, our bones become more brittle, which can put us at risk for falls—and a broken bone can lead
to a cascade of health-related issues like infection, lack of exercise, and further injury.
Head those potentially life-shortening complications off at the pass by keeping your bones healthy with calcium.
“calcium is specifically important for bone health because bones store calcium for when our bodies need it,” dr thomas says.
“before recommending supplements, i like to suggest that patients review their overall diet and incorporate more calcium-rich foods like fish canned with
their bones, cheese, milk, and other dairy products.
” dark leafy greens, green beans, and broccoli are also good sources.
As a study from sweden showed, higher levels of calcium reduce the risk of death from all causes.
|Indulge in dark chocolate|
Eating for a long life doesn’t mean not enjoying food.
One yummy treat that may even have anti-aging properties is dark chocolate.
(prefer a workout? according to science, this one could add years to your life.
) research has suggested it may protect against fatal heart attacks, and one study found participants who drank hot dark chocolate every
day for 12 weeks even had better, younger-looking skin texture, possibly due to its anti-inflammatory effects.
“dark chocolate may improve blood lipids by helping to increase levels of healthy hdl cholesterol,” palinski-wade says.
“elevated hdl is not only protective to the heart, but higher hdl has been found to reduce the risk of cancer.
” look for chocolate that’s at least 70 percent cacao.
Follow a consistent workout routine
|Research suggests that an early morning workout is best for establishing — and sticking to — an exercise routine.|
But don’t sweat it if you’re not a morning person.
Your body can adapt to training at any time of day as long as you’re consistent.
Walk and stand more at work
Research continues to show that prolonged periods of sitting increase obesity, poor posture, and chronic pain.
A standing desk at work can help reduce the amount of time you spend seated.
If you have weekly meetings, try to conduct them while walking to improve blood pressure and stress (among other awesomeness).
|Get a workout buddy|
Just like going to a class, having a friend or co-worker who’s doing the same fitness program can add accountability, encouragement, and
One investigation indicated that training with someone who’s more fit than you pays even bigger dividends.
Another study found that even a virtual training partner can be beneficial for participants.
|Hire a trainer||Do you have a hard time pushing yourself in the gym? research shows working out with a trainer can help increase your|
motivation and intensity during workouts.
One study suggests that working with a trainer helps clients increase activity while also improving their attitude.
Trainers aren’t always easy to afford, but if you’re committed to the splurge, don’t forget to make sure the trainer is worth
|Swear a metric sh*t-ton|
Strange as it may sound, researchers explored whether swearing when in pain improved pain tolerance.
It actually benefited some of the subjects — largely because it induced the “fight or flight” instinct and accompanying physical reactions.
Channel your anger into positive goals like reaching new personal records in the gym, but don’t assume it’s healthier to have a
A follow-up examination revealed that the more you curse, the smaller the effect it has in reducing pain.
So maybe not a “metric sh*t-ton,” but a “us-based short sh*t-ton.
|Visualize the exercise|
Research suggests that simply imagining powering through that final set or finishing that last half-mile can help prepare the body to actually
It sounds crazy, but it’s true.
Done properly, visualization can help you practice the execution of specific motor movements, improve performance, and even strengthen your intrinsic motivation.
|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!.
Drinking plenty of water has a surprising amount of scientifically proven benefits.
It promotes weight loss by lowering your total energy intake and improving metabolism.
An interesting study of soccer players showed those who drank hydrogen-rich water before heavy exercise also had more energy due to lower
blood lactate levels, so you can think of this as a fitness strategy, too.
|Write it down||Research suggests that writing down our thoughts and emotions can reduce day-to-day stress.|
If they’re tough memories, writing them down can lessen their hold.
If they’re positive, documenting them can make you feel more grateful.
So break out that moleskine!.
|Meditate||It’s incredible how much research supports meditation’s health benefits, but don’t be intimidated like i once was.|
It’s super simple to start with popular apps like headspace and calm.
And then, when it’s time, there are also tons of unexpected ways to go deeper.
Drink less (or at least drink smarter)
Science says boozing can disrupt sleep by preventing chemical interactions that take place during deeper stages of your sleep cycle.
In other words, you may fall asleep after a long night out, but the quality of sleep isn’t the same.
Similarly, people who sleep less tend to drink more.
It’s a vicious cycle.
You don’t have to give up drinking completely, but being smart about it could have a huge impact on your sleep.
Stay on top of your doctor's appointments
Don't just assume your doctor will remind you about every test you need to get done and every specialist you need to
"ask your doc which tests you need and when you need them, then get things like mammograms, pap smears, and colonoscopies regularly,"
says lakeisha richardson, md.
That way, no matter what health issues start to emerge, you'll be able to catch them early.
And for how to navigate appointments during the pandemic, here are 6 questions you need to ask before you go to your
|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.
|Choose positive friends|
If you still have negative people in your life who are only causing problems, give them the boot, stat.
While they drain your energy, spending time with people you love will do the opposite—and you'll feel more youthful because of it.
"stress and how we respond to it has a significant influence on the longevity of our cells and on our bodies as
a whole," says keira l.
Barr, md, founder and chief wellness officer of resilient health institute.
"surround yourself with people who support you and your interests.
Lose the people who bring you down.
No more skipping breakfast—at least not if you want to feel younger.
Not only will eating something healthy first thing keep your energy levels up throughout the day, but a 2014 study published in
nutrition journal found it also keeps your cravings in check.
That means you'll be eating wholesome foods that keep you ageless, not loading up on salt and sugar that only brings you
|Drink plenty of water||How much water are you actually guzzling every day? the mayo clinic recommends 3.|
7 liters for men and 2.
7 liters for women, and sticking to that could seriously help out in the anti-aging department.
"dehydration can affect everything from the way your body functions to the appearance of your skin," louise says.
"plus, when you're dehydrated, your skin can look dry and dull, making you look older than you are.
|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.
|Find your purpose|
It's never too early or too late to find your purpose.
A 2017 study published in jama psychiatry found that people who have a purpose in life maintain their function and independence as
they age better than those who don't.
Once you find your purpose, you could feel younger and more alive than ever before.
"we all love our families, and career is important, but what do you want your obituary to say about you beyond that?"
Instead of constantly being in a go-go-go mindset, take some time to wind down and breathe through a little meditation.
"stress throws your body functions and hormones off balance and physically ages you.
There's so much research on the mind-body connection proving that when you care for your mental wellness, your body feels better," faramarzi
"meditation is one of the best ways to calm your mind and body.
It helps reduce stress, improves brain function, and rejuvenates your whole being so you feel younger.
|Do volunteer work|
When you help others, you're also helping yourself rewind time.
In a 2013 meta-analysis published in the journal psychology and aging, researchers found adults ages 55 and older who volunteered regularly were
24 percent less likely than others to die.
Through doing some good, your body could produce more of the feel-good hormones oxytocin and progesterone, helping you feel young and stay
|Stay in control|
One of the biggest keys to feeling younger might just be managing your days.
In a 2019 study published in the journal of gerontology: psychological sciences, researchers found those who felt more in control of their
lives felt younger than those who didn't.
And the reason? when you feel in control, your mental health gets a boost and you feel like what you do matters.
That leads to making healthier choices that, in turn, help you feel younger than you are.