Tag Archives: lose weight

9 Myths and Facts About Weight Loss

scale-series-4-1077712-mFor all the information that’s available about dieting and exercise, we still have a lot of misconceptions about weight loss. Sometimes, the research and studies about weight loss even contradict each other.

I read a study that said you have to burn 3,500 calories to lose one pound. It has since been found that there are many variables that can affect weight loss, including age, weight, height, sex and body fat.

The biggest problem we have as Americans is that we want a quick fix and instant gratification. However, there is no magic way to lose weight and maintain it. The best results are achieved when you find balance in all areas of your life and achieve a healthy lifestyle that includes exercise, eating right, reducing stress, getting plenty of sleep, breaking bad habits and setting goals for success.

Here are 9 myths about weight loss and the facts that will help you live a healthier lifestyle:

Myth: Snacking is always bad for you.
The idea that you shouldn’t eat between meals is a myth. The problem with snacking is that you may be making poor food choices. Grabbing something from a vending machine will most likely be a fattening treat. The fact is that snacking between meals may actually help you eat less. The key is to eat nutritious foods – such as a moderate amount of fruits, vegetables, nuts or yogurt. Snacking can also keep you from overeating because you won’t feel like you’re starving when you finally eat a meal.

Myth: The secret to weight loss is removing one type of food from your diet.
Any diet plan that removes a specific food – or requires that you to focus on one type of food – will fail in the long run. You may have tried to cut fat, carbs, dairy or gluten. You may lose weight initially because you are eating fewer calories, but eventually you will replace it with something else. The key is to eat a balanced diet of all sorts of healthy foods.

Myth: Eat breakfast to lose weight.
This myth isn’t completely black and white. While I do believe that breakfast helps jump start your metabolism and allows you to begin the day feeling full and satisfied, it depends on what you eat. A bowl of oatmeal with fruit and a piece of whole-wheat toast will satisfy your hunger without loading on calories. A full breakfast of eggs, bacon, hash browns, toast and orange juice will jump up your daily calorie intake.

Myth: Everyone gains and loses weight the same way.
Studies of twins have shown that people gain and lose weight in different ways. Some people gain weight more easily than others, while some must work harder than the average person to burn it off. Try not to compare your weight loss efforts and success to someone else. Each person should set his or her own expectations and plans for losing weight.

Myth: All carbs are bad.
While eliminating all bread won’t help you magically shed weight, changing the type of bread you eat may help. There are good carbs and bad carbs. While all bread is high in calories, white bread doesn’t offer much nutrition. Whole-grain bread is high in fiber and provides more nutritional value. You can also enjoy the carbs found in fruits, vegetables, beans and other whole grains.

Myth: No more fast food.
You can still eat fast food and lose weight. It’s about portion control and making healthy choices. You can get a salad, grilled chicken, whole grain tacos or flat bread. Ask for sauces or dressings on the side, or scrape them off as much as you can.

Myth: Eating fat makes you fat.
Once again, it comes down to the type of fat. Some fat is actually food for you. Animal fat and saturated fat have been linked to weight gain and health problems, such as heart disease and high cholesterol. On the other hand, monounsaturated fats, like olive oil, have been found to lower blood pressure and cholesterol.

Myth: Don’t eat before bed.
It’s not eating before bed that is an issue – it’s what you eat before bed that may cause a problem. We tend to grab unhealthy snacks, like cookies, cake, ice cream or movie theater butter popcorn late at night. It comes down to how many calories you eat each day. Snacking before bed is fine if you make healthy, low calorie choices.

Myth: Just exercise and you’ll shed pounds.
Cutting calories by adjusting what you eat is the best way to lose weight. However, many of us think that because we exercise we can eat whatever we want. In addition, exercising may make you more hungry and then you eat more. Exercise alone won’t make you drop pounds. Keep in mind that drinking a can of soda can be 140 calories. It takes 30 minutes of moderate walking to burn it off. The best option is a healthy, lower calorie diet with regular aerobic exercise, strength training and stretching.

When it comes to diet and exercise, the one thing you can count on is new weight loss schemes coming out every day. The secret to losing weight and maintaining it is finding the right balance between exercise and healthy eating that works for you!

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10 holiday diet mistakes to avoid

Eat healthy balanced diet during holidaysI am feeling pretty guilty after attending many scrumptious feasts over the Thanksgiving holiday. I ate a little bit of everything and then had some more.

Like many Americans, I am now in panic mode as Christmas and New Year’s approach. These holidays bring more opportunities to overeat and make poor food choices. Not to mention, I will meet up with friends and relatives I don’t see very often, and I want to look my best.

At times like this, many of us turn to diets and less than healthy eating habits in hopes of looking and feeling better by the next round of holiday gatherings.

Here are 10 diet habits you should avoid and tips on what you should do instead:

Skipping breakfast
While skipping breakfast seems like a good way to cut calories, it can sabotage the rest of your day. Eating a healthy, filling breakfast that is high in fiber and protein can help you feel more full throughout the day. Studies show that breakfast can jump-start your metabolism and help you maintain a healthy weight.

Ignoring food groups
Different diet plans call for avoiding different types of foods. The latest fad may mean leaving out gluten, carbs, meat, dairy, sugar or fats. Yet, we need all of these nutrients for a balanced diet and for our bodies to work properly. Even dairy may help our bodies burn more fat by supplying calcium.

Forgetting about snacks
We often consider snacking a bad habit, but eating healthy, nutritious snacks actually helps  control hunger and aids in weight loss. Snacking on a handful of nuts, a cup of yogurt or some veggies can keep you on track and make those bad choices less appealing.

On the other hand, too much nibbling can be detrimental to your good eating habits. You grab a pastry and iced coffee at the morning meeting. You snack on pretzels at your desk. You finish your child’s chocolate shake. All of these extra calories can add up throughout the day.

Drinking diet sodas
It can be tempting to fill up on diet sodas. The fizzy drinks make you feel full and can taste good, too. Diet sodas may actually be sabotaging your weight loss. It has been found that artificial sweeteners may be linked to weight gain.

The answer: drink more water. Water is essential for burning calories. If you become dehydrated, your metabolism slows down. When you drink eight or more glasses of water a day, you burn more calories.

Starving yourself
When people want to lose weight fast, they tend to think that eating less will get the best results. By drastically reducing your calorie intake, you actually send your body into starvation mode, and it starts storing fat to get you through the lean times. A better approach is to make a modest cut to calorie intake and then maintain that level for a long period of time.

Cutting out the fat
It isn’t so much the fat we eat that causes weight gain as much as it’s the total amount of calories and bad fats that lead to health problems. We need to cut down on the trans and saturated fats found in meat and processed foods. We still need to include good fats in our diets, such as those found in olive oil and fatty foods.

Thinking good calories don’t count
We think because some foods are good for us, we can eat as much as we want. However, you still need to keep your total calorie intake in mind. Just because whole grains, beans, chicken and cheese are good for you, doesn’t mean you should eat 10 tacos in one meal. Even fruits and veggies eaten in excess can be converted to fat.

Leaving out exercise
When we get busy with preparing for the holidays, it may be easier to drop your exercise routine so that you can fit more into your busy days. Yet, if you keep up your exercise routine, you can eat more of the things you enjoy and still lose weight. Exercise can also help you relieve the stress brought on by the hectic holiday season.

Setting unrealistic goals
Deciding you want to lose 30 pounds between now and Christmas is probably unrealistic. You need to set a more realistic goal, such as planning to lose 1 to 2 pounds a week. You should also set other goals, such as running a mile without stopping or swimming a certain amount of laps in the pool. You will feel pride and accomplishment without relying solely on weight loss.

Using a diet at all
For the most part, I feel like “diet” is a bit of a four-letter word. Any time you are being deprived of food, you are more likely to fail in your eating habits. It’s more important to change your lifestyle and create a balance among all of the aspects of living a healthy life. You need to make healthy eating, exercising, getting enough sleep and relieving stress into habits that you can live with every day.

Water workouts to tone up and lose weight

Workout and exercise in swimming poolWhen I think of swimming pools, I imagine myself floating on a raft soaking up the sun and drinking a cold beverage. However, the pool can be a great way to get in a fun and refreshing workout.

Not only can you burn calories and strengthen your muscles, you can keep cool during the hot summer months. You get in your cardiovascular exercise, toning and stretching without even feeling like you’ve broken a sweat!

Warm up with cardio:

If you’re a decent swimmer, you can swim laps for a few minutes to get your heart pumping. In a smaller, backyard pool, you can swim back and forth across the pool or swim circles around the outside of the pool.

Walking or running in the pool can be just as effective. You may be surprised by how quickly you get tired. Try to work up to 20 minutes at a time. Be sure you plant your feet and heels on the bottom of the pool – rather than on your tiptoes – or your calves will be hurting the next day.

Tone up with these moves:

Tread water
In the deep end of the pool, tread water by making smaller circles with your hands cupped and kicking your legs like you’re pedaling a bicycle. See how long you can continue to tread without feeling overly tired or struggling to stay above water. Treading gets harder the longer you do it!

For even more difficulty, as you tread lift your right leg straight out in front of you at the hip and as high up as you can. Keep your left leg stretched straight down toward the bottom of the pool. Hold it for 5 seconds and then switch to the other side for 5 seconds. Repeat 3 to 5 times on each side. Squeeze your butt and thighs as you do it to keep your legs straight and help tone your muscles.

Pike tread
If you only have shallow water, you can do a modified treading exercise. Sit back in the water while treading using your hands at your sides. Lift both legs up together and fold at the hips to create a wide V shape. Your toes should peek out above the water’s surface. Hold yourself in the V for 30 seconds. You can also paddle yourself around as you tread. If your toes are sinking, tighten your abs or widen your V a little bit.

Squats
Stand in shallow water with your feet shoulder-width apart and your arms bent at your sides. Like a regular squat, slowly bend your knees into a squat position with your butt out behind you. Act like you are sitting in a chair and make sure your knees don’t extend out past your toes. Slowly push down with your hands, tighten your abs and stand back up straight. Repeat for 30 reps.

Kicks
Hold onto the side of the pool and extend your legs out behind you. Kick your legs in a scissor motion. Keep it up for 30 to 60 seconds, then rest and repeat. You can tone your glutes, abs and hamstrings all at once. You can even swim around with a noodle tucked under your armpits or on a wave board, and scissor kick your legs behind you.

You can also do a side kick. Hold onto the side of the pool and slowly lift one leg straight out to the side while keeping your back straight. Slowly bring it back down for 15 to 30 reps. Repeat on the other side.

Make waves
You can make waves while you kick. Facing the pool wall in chest deep water, hold onto the edge with your left hand and brace your right hand on the pool wall with your fingers facing down. This position will give you stability. Then, extend your legs behind you and keep your knees and feet together. Swim like a dolphin – in a wave motion from your hips to knees to feet – for 30 seconds. Rest for a few minutes and repeat.

Push ups and pull ups
To do push ups, stand facing the edge of the pool, leaning toward the edge with your arms out straight. Slowly, bend your arms and lean in to touch your nose on the edge. Then slowly push back out. Do 30 repetitions.

You can do pull ups by grabbing the edge of the pool with your back to the edge and lowering your body as far down as your arms will allow. Then, keeping your knees bent, slowly pull yourself up as high as you can and then lower yourself slowly back down. Repeat 30 times.

Crunches
To work your abs, you can do crunches in the pool. With your back to the wall, hold onto the edge of the pool. Keeping your legs straight, slowly bring both legs up at the hip to a sitting position and hold it for ten seconds. Put your legs slowly back down and repeat 30 times.

Play ball
Hit a beach ball back and forth with friends or family. You can also play a modified game of volleyball in the pool. Swimming, jumping and diving for the ball will definitely give you a workout.

Stretch to the finish:

You can do almost any stretch that you do on land in the water. Just move slowly and keep your feet flat on the floor. And, you can get dehydrated in the pool so be sure to drink plenty of water. You may not feel like you really did a hard workout, but you may be sore in the morning!

Do you have exercises you like to do in the pool? Or you do have fun games that can help tone you up without it feeling like a workout? Let us know!

How to rev up your metabolism

Rev up your metabolismYou probably know someone who eats constantly, yet never seems to gain any weight. Metabolism – and good genes – may be part of the reason. In fact, one of the key factors in losing weight is your rate of metabolism.

The good news is you may not be stuck with your metabolism. More research is showing that you can get your body to burn calories more efficiently.

We recently wrote a blog about how to lose weight safely and effectively. You may be able to take more control of your weight loss and rev up your metabolism by adding some of these boosters to your routine:

Eat breakfast
You’ve gone all night without eating, so having breakfast first thing in the morning will kick start your metabolism for the day. Studies have found that regularly skipping breakfast puts you at a much higher risk of obesity. And, the heartier your first meal, the better. So, eat a good breakfast.

Kick it up a notch
The next time you exercise, ramp up your workout and mix up your frequency or intensity. For instance, if you’re running or swimming, change up the pace and push yourself harder for 30 to 60 seconds and then go back to the original speed. If you’re on a treadmill, mix in inclines while you’re running or walking. By doing this, you will use more oxygen which makes your body work harder to burn energy.

Build muscle
When your body has more muscle, you will have a more efficient metabolism. Each pound of muscle burns about 6 calories a day while a pound of fat burns only 2 calories a day. If you strength train on a regular basis, you can increase your resting metabolism by 100 calories a day. You can keep your metabolism revved up even on the days you aren’t able to fit in exercise.

Drink green tea
Green tea is often touted for having many health benefits. You can add increasing your metabolism to the list. Brewed green tea contains a plant compound called ECGC, which promotes fat burning. According to studies, two to four cups of green tea per day may burn an extra 50 calories.

Eat those calories
In other words, don’t diet. If you drastically cut your calorie intake, you will send your body into starvation mode. You actually slow down your metabolism, and your body starts storing more fat because it thinks it’s starving. You also start burning muscle, which – as we mentioned earlier – is a vital part of your metabolic levels.

Go ahead and snack
To help keep your metabolism chugging along, eat more often. That doesn’t mean eat more. Have small meals or snacks every 3 or 4 hours. Your body will burn energy at a steady rate. If you eat large meals or skip meals, your metabolism will jump up and down and won’t burn calories as efficiently.

Drink more water
You need water to burn calories. Drinking 8 or more glasses of water a day can help you use more energy. If you add ice and make it cold water instead of room temperature, it may boost your metabolism even more.

Spice it up
Spicy foods that contain the chemical compound capsaicin can help kick your metabolism up a notch. Eating about a tablespoon of red or green chili peppers can boost your metabolic rate. You can spice up chili, soups or pasta dishes with red pepper flakes.

Add in protein
Your body burns up to twice as many calories digesting protein as it does when you digest carbohydrates or fat. Don’t eliminate carbs and fats entirely, but be sure to add in lean, protein-rich foods.

Go to bed
Studies have shown that getting a good night’s rest can help you keep from putting on extra visceral fat. Getting less sleep than you should throws off the hormones that regulate your appetite and metabolism. There are many reasons to get plenty of sleep, including helping you keep off the weight.

Boosting your metabolism can help you lose weight or maintain your current weight. Do you have tips for revving up your metabolism?

How to lose weight safely and effectively

How to lose weight safely and effectivelyEveryone wants to know the secret to weight loss. Well, I’ll tell you. The secret is changing your habits. It’s that simple. There are no fad diets or magic pills that will allow you to safely and effectively lose weight and keep it off.

The key to successful and healthy weight loss is balance. It’s about balancing the energy – or food – you take in with the amount of energy you burn. If you eat more calories than you burn, you will gain weight. If you eat fewer calories than you burn, you will lose weight.

You can also help balance the scales by exercising to burn off extra calories. I like to eat. I especially enjoy snacks that may not be the best choices. I know that they come at a price. I will need to put in extra time exercising to burn off those added calories.

Here are some tips to help you find balance and lose weight the safe way:

Forget about short cuts
For many of us, it really is a matter of changing our mindset. There is no easy solution to losing weight and keeping it off. There are no shortcuts. It takes consistency. It means eating a healthy diet and exercising for the rest of our lives. Once you change your outlook, you’ll realize that finding a healthy balance is the only way to achieve long-term success.

Reduce your calories
To lose weight, you need to burn more calories than you are taking in. However, don’t cut your daily calorie intake below 1,200 for women and 1,500 for men. While you may lose weight more rapidly at first, it will eventually backfire on you. Your body will go into starvation mode and slow down your metabolism. You may also become deficient in important vitamins and minerals.

Eat more fruits and vegetables
Fruits and vegetables are lower in calories than most meats, snack foods and pre-packaged foods. By eating fresh fruits and veggies, you will be less inclined to eat those unhealthy foods, and you will be able to reduce your calorie intake.

Chose whole grains
Whole-grain cereals, breads and pastas are much more healthy for you than processed foods. They contain fewer empty calories. Whole grains also add fiber to your diet which is good for your cholesterol, blood pressure and digestion.

Consume fats
You can eat fats, but it should be the right type. Saturated and trans fats can contribute to weight gain and should be left out of your diet. These fats are found in fried foods, potato chips and snack foods. Polyunsaturated and monounsaturated fats are healthy fats that can help you lose weight. These good fats are found in olive oil, salmon, nuts and avocados.

Add snacks
It’s okay to snack. You can eat three smaller meals a day and add in regular healthy snacks to keep you from getting hungry and making poor food choices. Eating at more regular intervals actually helps keep your metabolism working steadily so that you burn calories more efficiently.

Go with water
Drinking empty calories just adds to your daily caloric intake. If you avoid sodas, juices, sports drinks, and any sweetened beverages, you have more calories you can use for healthy, filling foods. Drink water, skim-milk or flavored waters with natural sweeteners to avoid adding unnecessary calories.

Get more exercise
Like we mentioned earlier, you can burn off more calories with exercise. It’s recommended to get 30 to 60 minutes a day to promote weight loss. Try to find activities you enjoy doing. I don’t like to run, so I don’t have much success when I try to start an exercise routine that focuses on running. I do like to play sports, such as volleyball and softball. I also like to bike, walk and do aerobics in the swimming pool. By finding ways to exercise that you find fun, you are more likely to keep at it.

Build muscle
Building muscles can help you burn more calories because muscle burns more than fat. Start lifting weights or doing other strength training exercises. You’ll not only become more toned and fit, you’ll also increase your metabolism and lose more weight.

Work in cardio
Make sure you are getting your heart rate up when you exercise. The simplest way to get the heart pumping is to run. However, you can also do a cycling class, swim, take a Zumba or kickboxing class, or play tennis. Giving your heart a workout helps you burn calories and lose weight.

Mix it up
One of the keys to maintaining a successful exercise routine is to continue to mix things up. Doing the same thing over and over can get monotonous. Add in new types of exercise. You may also be able to modify your routine based on the season. For example, go ice skating in the winter and rollerblading in the summer. Play tennis when it’s nice outdoors and racquetball on cold or rainy days. Try new things and mix it up!

I know we all wish there were an easy way to lose weight and keep it off. It comes down to balancing a healthy diet with plenty of exercise. Do you have any tips to help others lose weight safely and effectively?

4 steps to losing belly fat

Key ways to lose belly fatIt’s that time of year again. When the weather gets warmer, and the clothes get skimpier. After hibernating for the winter, I feel like I may have put on a few extra pounds. And, I think it settled around my midsection.

Belly fat is the latest threat to your health. Why? Because belly fat, or visceral fat, lies deep in your abdomen, surrounds your organs and increases the production of toxic hormones.

The good news is you can lose the belly fat. However, there is no magic diet or quick cure for belly fat. It takes good, old-fashioned hard work to beat the tummy bulge.

Here are 4 key steps to controlling and losing belly fat:

1. Move that body

One of the main keys to losing belly fat is to exercise often. You may need to exercise every day of the week. At the very least, you need to raise your heart rate for 30 minutes at least 3 times a week, and preferably 5 times a week. While vigorous exercise is the most effective, it may just be a matter of burning more calories. So, whether you run, walk or skip, you just need to put in the work and get moving.

You want to get your heart rate up and burn calories with aerobic or cardio exercise. You can also mix in strength training, which can help you burn fat for hours after you exercise.

Everything counts. Walk instead of driving whenever you can. Take the stairs instead of the elevator. Rake leaves or work in the garden. Play outside with your kids. Just find more ways to work exercise into your routine. Here are some tips to help you get motivated to exercise.

2. Eat a healthier diet

When you eat healthier, belly fat is one of the first places you will lose weight. More and more research is showing that a plant-based diet high in fiber – including fruits, vegetables, nuts and beans – can help you lose weight. This type of diet also has many other benefits, such as reducing your risk of cancer. You can also include fish, low-fat dairy and whole grains in your healthy eating habits.

Start your day with a high-protein breakfast. Eating in the morning jump starts your metabolism for the day. Good breakfast foods include:

  • Eggs
  • Yogurt
  • Oatmeal
  • Fresh fruit
  • Skim milk and cheese
  • Whole-grain toast

Eat several smaller meals throughout the day and have healthy snacks. Don’t skip meals. Your body goes into starvation mode and stops burning calories it you don’t eat at regular intervals.

Healthy foods and snacks to help you burn belly fat include:

  • Avocados
  • Bananas
  • Berries
  • Citrus fruits
  • Green tea
  • Walnuts, almonds and other nuts
  • Beans and legumes
  • Green vegetables
  • Lean meats and fish
  • Peanut butter
  • Whole grains

3. Get the right amount of sleep

Lack of sleep increases the likelihood you will gain weight. When you’re tired, you release more hormones that stimulate your appetite. By getting enough sleep – 7 to 8 hours per night – you can reduce your chances of gaining visceral fat. And, getting enough sleep is just good for your overall health.

4. Manage your stress

When you’re stressed, you may not make the best food choices. It’s easy to reach for comfort foods to help you feel better. In addition, when you’re anxious and stressed, your body goes into crisis mode. Your body will release stress hormones that actually contribute to weight gain. You can use relaxation techniques to control your stress levels and help manage your weight.

You can lose the belly fat and get ready for summer. It may take a little work, but it will be worth it! And you’ll be improving your overall health in so many ways.

7 tips for healthier eating habits

healthier eating habitsAny time I hear someone say, “I’m on a diet,” I want to cringe. To me, “dieting” is almost a dirty word.

Dieting generally has a negative connotation because it conjures up ideas of fad diets and unhealthy weight loss. Going on a diet means you are temporarily depriving yourself of some type of food. A diet is not something you sustain over time.

When you go on fad diets, you are typically leaving out necessary nutrients. Dieting can make your body think it’s starving, and it actually starts to store fat. You can also become food obsessed – worrying about counting calories, carbs, proteins or fat. When taken to the extreme, dieting may be doing harm to your body and putting you at risk for illness.

The best diet is not a “diet” at all but a way of life that lets you eat the nutritious foods your body needs to thrive. By creating healthy eating habits, you can lose weight, tone up, feel better and have more energy. It may mean changing your mindset from dieting to eating a healthier, more balanced variety of foods.

Here are some tips to help you develop healthier eating habits and stick to it:

Tip 1: Start slowly
It can be overwhelming to think about overhauling all your eating habits at once. Trying to change everything at once can be hard and often leads to cheating or simply giving up. Start by adding a salad once a day. Or, make it a point to cut down on fried foods.

Tip 2: Think smaller
A key foundation for eating healthier is portion control. Over the past few decades, serving sizes have grown to huge amounts. One way to reduce your portions is to switch out your dinner plates for smaller plates. Think about moderation as you fill your plate. It can be especially hard to eat a normal-sized portion in a restaurant. Choose a starter or an appetizer instead of an entrée. Or, split a large main dish with a friend.

Tip 3: Eat your fiber
You can eat plenty of high-fiber foods – this means fruits, vegetables, beans and whole grains. These are “good” carbs and are nutritious, as well as help fill you up. They are also relatively low in calories. These foods can provide important vitamins and minerals.

Tip 4: Everything in moderation
Well, mostly limit the bad things. We all know what they are – unfortunately most of them taste really good! Limit your intake of sugary foods, refined grains like white bread and salty snacks. In addition, cut down on trans fat, which comes from hydrogenated vegetable oils and many fast foods. It’s also important to cut down on animal fat. It is high in saturated fat. Cutting down on fats may even help you lower your cholesterol. Also, if you drink alcohol, it should be done in moderation.

That doesn’t mean you can’t have a cookie, slice of cake or some potato chips. It just means to eat these things in moderation.

Tip 5: Add more fruits and vegetables
Most Americans are not eating enough fruits and vegetables on a daily basis. You should be eating 5 servings or more a day. Try to add more color in your fruits and vegetables – include greens, oranges and yellows, as well as purples, blues and reds.

Tip 6: Take your time
Slow down and think of food as nourishment, rather than something you eat between meetings or grab on the go. Sit down and eat at the table. If you eat in front of the TV or computer, you aren’t thinking about how much food you are actually consuming. Eating with others leads to conversation and helps you take breaks as you eat. Also, if you eat more slowly, your body will tell you when you’re full.

Tip 7: Keep it all in balance
The best tip for healthy eating is to keep it all in balance. Eat a wide variety of foods and think about smaller portion sizes. Try to add more fruits and vegetables to your plate.

And remember to take small step and make changes to your eating habits over time. The next thing you know you’ll be eating healthier and feeling better!