Easy Ways to Lose Weight: 50+ Ideas

You know the drill when it comes to losing weight — take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician’s campaign pledges. Here are more than 50 easy ways for you to finally lose the weight.

If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.

 

 

 

 

 

1. Indulge in fat releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods. For instance:

  • Honey. Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
  • Eggs. Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
  • Part-skim ricotta cheese. Just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
  • Dark chocolate. About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.
  • Shrimp. Just 60 calories in 12 large.
  • MORE: 13 fat releasing foods »

2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.

3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips—even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.

5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

6. Add 10 percent to the amount of daily calories you think you’re eating, then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.

7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

8. Walk for 45 minutes a day. 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.

9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

11. Clean your closet of the “fat” clothes. Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.

12. Downsize your dinner plates. Studies find that the less food put in front of you, the less food you’ll eat. Conversely, the more food in front of you, the more you’ll eat — regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they’re not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

13. Serve your dinner restaurant style (food on the plates) rather than family style (food served in bowls and on platters on the table). When your plate is empty, you’re finished; there’s no reaching for seconds.

14. Hang a mirror opposite your seat at the table. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.

15. Put out a vegetable platter. A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).

16. Use vegetables to bulk up meals. You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries. And add vegetables to make a fluffier, more satisfying omelet without having to up the number of eggs.

17. Eat one less cookie a day. Or consume one less can of regular soda, or one less glass of orange juice, or three fewer bites of a fast-food hamburger. Doing any of these saves you about 100 calories a day, according to weight-loss researcher James O. Hill, Ph.D., of the University of Colorado. And that alone is enough to prevent you from gaining the 1.8 to 2 pounds most people pack on each year.

18. 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. But you shouldn’t toss out the baby with the bathwater. While avoiding sugar, white rice, and white flour, 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.

19. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great.

20. Use nonfat powdered milk in coffee. You get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.

Read more :http://www.rd.com/health/diet-weight-loss/easy-ways-to-lose-weight-50-ideas/

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What Are the Functions of High Frequency Skin Care Equipment?

Despite their design differences, the underlying functions of high frequency skin care machines are the same. These machines have a high rate of oscillation and produce heat. High frequency skin care machines minimize enlarged pores, treat acne and reduce fine facial lines. They also decongest puffy eyes, prevent the formation of dark eye circles, and rejuvenate the scalp.

Overall benefits

  • High frequency machines offer a safe and mild means to achieve skin rejuvenation. They include a glass electrode, which emits a subtle glow that causes a therapeutic tingling sensation on the skin surface. The machines produce high-frequency electrical currents and infrared light. These improve blood circulation and infuse the skin with ozone molecules, destroying bacteria and promoting lymphatic drainage. High-frequency machines increase the elastin and collagen production of the skin and assist to exfoliate dead skin cells. They also produce skin and muscle toning. Through the mild tissue warming effect and increased circulation in the upper layers of skin, underlying blood vessels begin to contract and force out toxins in the process. Increased blood circulation allows for cell renewal, while the elevated levels of collagen improve skin texture. Another function of high-frequency current application is the antibacterial function it performs. These machines produce mild heat and ozone that leaves the skin feeling rejuvenated and looking and feeling firmer and softer.

Acne

  • The application of high-frequency electrical current destroys acne-causing bacteria strains and removes toxins from the skin surface. Skin that has undergone high-frequency treatment is also more receptive to topical acne treatments.

Enlarged Pores

  • By controlling excess sebum production and making for a softer skin tone, high-frequency skin treatment reduces enlarged pores. The ozone produced by these machines works its way to the pore to oxidize any accumulated debris, thereby allowing the pore to revert to its original shape.

Fine Lines and Wrinkles

  • A main function of high-frequency skin care equipment is to increase blood circulation and give the skin-enriched oxygen in the form of ozone. The result of ozone application and increased circulation, makes for toned and nourished skin, which renews skin cells and diminishes the appearance of lines.

Puffy Eyes and Dark Eye Circles

  • The pulsating action of high-frequency skin care machines assists in lymphatic drainage and removes excess fluid, both of which reduce congested and puffy eyes. These machines increase blood circulation and make the skin more receptive to the benefits of topically applied creams and lotions.

The Look Good in Leggings Workout

The Look Good in Leggings Workout

Get ready to look fierce from every angle in your favorite leggings this fall. These four simple moves help lift, shape, and define every muscle below your waist, while also challenging your core.

How it works: Up to four days per week, do 1 set of each exercise back to back, with no rest between moves. Repeat the full circuit 3 times total, resting 30 to 60 seconds between rounds.
You will need: Bench
Stand to the side of step, with left foot on top of step. Lower into a squat, reaching both arms straight out in front of chest.
  1. AStand to the side of step, with left foot on top of step. Lower into a squat, reaching both arms straight out in front of chest.
  2. BRise up out of squat, and as legs extend, shift weight into left leg and stand up on top of step, bending right knee and curling heel behind body as you tighten abs, squeeze inner thighs together, and bend elbows behind torso. Step back to the starting position and repeat. Complete all reps on the first side, then switch legs and repeat to complete the set.

Begin in a split stance with right foot on top of a box or step. Lower into a lunge, bending back knee directly under hip, as both arms extend overhead.

 

  1. ABegin in a split stance with right foot on top of a box or step. Lower into a lunge, bending back knee directly under hip, as both arms extend overhead.
  2. BShift weight into right leg and stand up onto step, extending left (back) leg straight behind hip as arms lower by sides (avoid leaning forward with torso as leg lifts). Hold for 1 count, then lower to return to the starting position. Complete all reps on the first side, then switch legs and repeat to complete the set.

Lie faceup with elbows bent 90-degrees by sides, feet flexed, and heels on top of step (bring hips close enough to step that knees line up over hips). Extend left leg as straight as possible to ceiling.

 

  1. ALie faceup with elbows bent 90-degrees by sides, feet flexed, and heels on top of step (bring hips close enough to step that knees line up over hips). Extend left leg as straight as possible to ceiling.
  2. BTighten abs and press elbows down into the floor to lift hips, driving left heel up towards ceiling. Lower hips to floor, only lightly tapping the ground before lifting back up. Complete all reps on the first side, then switch legs and repeat to complete the set.

read more:http://www.shape.com/fitness/workouts/look-good-leggings-workout/#

How Often Do You Wash Your Face?

 

 

This morning I was poking around one of my favorite style-photography sites (the toujours-charmante Garance Doré’s) and saw the headline “Water.” In it, she pays her dermato a visit with a long list of questions and skincare concerns and comes away with just one startling piece of advice:

“Your skin is very good. It’s just exhausted. The only thing you need is to: Stop water.

I almost started to cry. I’ve been told for years that water is not good for my skin (is it good for anybody’s skin?) but I resist. I rebel. For me, being clean equals using water and something that foams a lot. I knew that one day at the turn of my century, I would pay the price of my mindlessness, but not unlike Pete Doherty, I prefered to ignore the advice of people who cared for me.

I was always choosing the dark side of the force, and that is to say : WATER

I’ve heard of this before and I think it’s definitely a French thing, but it got me thinking. How do you keep your face from getting wet in the shower? And if you’re not using any water but you are wearing makeup, then whaaaa? Using a cream cleanser and wiping it off with cotton? Wouldn’t that leave residue that you would then need a toner or something to get off? Seems laborious to me! And it also seems like it would necessitate more products, not fewer, which is not in keeping with my less-is-more philosophy. Maybe Garance’s skin is exhausted from the foaming cleanser she’s using? Who knows! My suspicion has always been that water is less of a problem; it’s what you use with it that can make your skin sad.

We’ve talked about being dirty over here before. We even roped you all into a no-soap challenge that was, in our estimation, a pretty big success! But we exempted washing your hair, your face and your underarms/privates because, well, that seemed the right thing to do.

There were times (years, actually) when I didn’t feel clean unless I washed my face upwards of three times a day, and wiped it down with alcohol-laced toners. Now I know better, and what works best for me is if I only wash my face at night, to get off my makeup, sunscreen and grime from the filthy city I live in. But I don’t wash it in the morning; I use a clean muslin cloth and wipe down with…water. At night I use Tata Harper’s Regenerating Cleanser.

What’s your take? Do you wash your face twice a day, and if so, why? And have you ever forsaken water?

read more:http://nomoredirtylooks.com/2011/06/how-often-do-you-wash-your-face/

Why Skin Care Is Important

Skin is your body’s largest organ. It serves as a protective barrier between your insides and the rest of the world, helps regulate body temperature and acts as a filter. Skin exists in a constant state of growth, with old cells dying as new cells are forming. It’s affected by every aspect of your life, from what you eat to where you live. Healthy skin is better able to fight signs of aging, heals much faster and staves off potential disease better than unhealthy skin.
Why Skin Care Is Important thumbnail

Appearance

  • Proper skin care is vital if you’re concerned about your physical appearance. Unhealthy skin tends to appear sallow and dull, whereas healthy skin appears full and vibrant. Wrinkles develop with more ease and sink deeper if your skin is dehydrated and unhealthy, and it can result in uneven patches that have a mottled color. When skin is unhealthy it loses elasticity, which can make it sag and appear thin.

Health

  • Proper skin care is not only about looking good, it’s about staying healthy. Poor skin care habits can lead to rashes, sores, acne and wrinkles. Unhealthy skin is more susceptible to disease, infection and is more likely to scar after an injury. Proper care is particularly important for people who experience skin issues, such as psoriasis, or have skin allergies.


Keeping Skin Healthy

  • Skin is constantly growing and changing, so you have to remain vigilant in caring for it. Keep your skin hydrated by drinking plenty of water throughout the day, and maintain a balanced diet to provide the vitamins and minerals your skin needs. Stick with fresh fruits and vegetables, whole grains and lean protein for the best results. Always make sure to use sunblock if you’re going to spend time outside.

Proper Skin Care

  • Proper skin care means cleansing it properly. Skin needs moisture to survive, so avoid using hot water when you wash your face, as the heat sucks moisture from your skin. Try using warm or cool water instead. Also, avoid harsh or chemical-heavy soaps, as they strip moisture from your skin while polluting it. Keep your skin moisturized by applying lotion within a few minutes of bathing. If you have a problem with dry skin, use an oil-based lotion on the problem area several times a day.

Skin Care and Pregnancy

  • Proper skin care is important for health and appearance during a pregnancy. Unhealthy skin can cause an unhealthy body, which in turn can cause an unhealthy baby. Healthy skin is more pliable and will minimize the stretch marks that typically occur in the later stages of pregnancy.

Is Your Diet Aging You?

Simple strategies to keep you young, inside and out.

Did you look in the mirror this morning and think, “Wow, I look great!”? Or did you think, “When did I get so old?”

If it was the latter, you might want to take a look at your refrigerator, kitchen cupboard, and dinner table for one of the culprits.

burger and fries meal

Aging happens to all of us, of course. And there’s no way to put the brakes on it, no matter what the latest “nutraceuticals” may claim. But an unhealthy diet can send your aging process into overdrive and leave you looking years older than you really are. And, it probably isn’t doing the inside of your body any favors, either.

Quality Counts

Timothy Harlan, assistant professor of medicine at Tulane University School of Medicine, a former restaurateur known as “Dr. Gourmet,” and author of Just Tell Me What to Eat!, says, “There’s an incredible amount of evidence that says that eating junk puts your body into an inflammatory state. Poor-quality foods, like trans fats, cause inflammation — and aging is basically a chronic inflammatory state.” Harlan asks: “Can you look older because you’re eating crap?” And he answers: “Absolutely.”

For example, too much sugar and processed carbohydrates in the diet can lead to the production of what are called AGEs — advanced glycation end products. “These are associated with a number of diseases, like heart disease and diabetes,” says Andrea Giancoli, MPH, RD, a nutrition policy consultant for the California Center for Public Health Advocacy. What’s more, she says, “they also damage the collagen and fibers of your skin.”

But it’s not just your looks that are on the line. Eating more than you should of foods that ramp up inflammation — or that clog your arteries or pack on extra pounds — can be bad news, from head to toe.

Foods to Limit

  1. Potato chips and French fries. Anything that’s deep-fried in oil is laden with trans fats, which contribute to inflammation throughout your body. According to the American Heart Association, you should keep trans fats to less than 1% of your daily diet.
  2. Doughnuts and sugary pastries. These pack a multiple whammy. Often they’re high in trans fats and, of course, they’re packed with sugar, which is also linked to inflammation. And they produce those wrinkle-generating AGEs Giancoli talks about.
  3. Hot dogs, bacon, and pepperoni — any processed meats. Sad to say, the meats on your favorite home-delivery pizza and ballpark dogs aren’t doing you any favors. They’re high in saturated fats and also contain nitrates, both of which contribute to the inflammatory process.
  4. Less-than-lean red meats. The key with meat is to keep it lean to minimize saturated fats, which are big producers of inflammation and no friend of your arteries. The USDA’s 2010 dietary guidelines recommend eating a variety of protein foods, including lean meats. The American Heart Association suggests that you keep saturated fats from all sources (not just red meat) to less than 7% of your daily calorie intake.
  5. Alcohol. This is a tough one: Some alcohol may be good for you, but too much can absolutely age you prematurely. “Research says there’s a sweet spot for alcohol,” Harlan says. That’s one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two for men. If you drink, on average, one or two alcoholic drinks per day, that may be good for your heart. More than that and you may be revving the aging process and its associated diseases such as liver disease and certain cancers. If you don’t drink, health experts don’t advise you to start. And if you do drink, talk to your doctor to make sure your drinking is in line with your particular health concerns.

More importantly, Harlan says, eating a diet rich in high-quality foods can reduce inflammation and help keep you looking your best. “It’s very clear that following a Mediterranean-style diet reduces the risk of a number of illnesses associated with aging, like cancer, Alzheimer’s, and heart disease.”

Foods to Favor

Harlan and Giancoli are both reluctant to pick out a list of “superfoods” that help to keep you looking young and healthy.

“There are people who have these theories that foods that are very high in antioxidants somehow slow the aging process. And there is some scant evidence of that in animal models,” Harlan says. “But don’t just pick out a few foods and focus on them. The minute you start talking about individual foods, people lose sight of the big picture.”

So stay away from fad diets that are all about salmon and acai berries, he says. “I want you to eat lots of broccoli and sweet potatoes and salmon and chickpeas and good-quality chicken. Eat a healthy variety of foods and that will keep you looking your best.”

That’s not just one opinion. In general, many sources are now saying that a traditional Mediterranean style diet — rich in vegetables, fruits, whole grains, low-fat dairy, and lean protein — is your best option for overall health.

Another important factor, Giancoli adds, is eating wholefoods, closest to their natural state as possible. “Don’t just eat plants; eat them pretty close to how they were when they came out of the ground or off the tree,” she says.

So instead of “superfoods,” here’s a list of five foods that are key elements of the Mediterranean diet and are examples of the kinds of foods you need to be getting more of.

  1. Romaine lettuce. Plain old Romaine salad is high in vitamins A and C, antioxidant vitamins that help battle inflammation. Other dark leafy greens that should be on your list include broccoli, spinach, arugula, watercress, escarole, and endive.
  2. Tomatoes. Along with watermelon, grapefruit, guavas, asparagus, and red cabbage, tomatoes are particularly high in the antioxidant lycopene.
  3. Salmon. As with other marine fish such as tuna and herring, salmon is high in omega-3 fatty acids, which fight inflammation.
  4. Lentils. Beans are one of Harlan’s favorite sources of protein and are loaded with fiber and antioxidant vitamins. Try black beans, split peas, limas, pintos, and even fat-free refried beans. “Your skin is essentially made of protein, so if you don’t get enough healthy protein in your diet, your skin will reflect that,” Giancoli says. “Along with fish, beans are a great way to get it.”
  5. Oatmeal. Studies have found that whole grains such as oatmeal, whole wheat breads and pastas, brown rice, couscous, and quinoa help to reduce inflammation. “These also have B vitamins in them, like thiamine and riboflavin, which are important for skin as well,” Giancoli says. “Deficiencies in them cause rashes and scaly skin appearance.”

And you have to keep eating healthy to stay looking good. “Skin sloughs off all the time, so you need regular incoming doses of vitamins, nutrients, plant chemicals that we call phytonutrients, healthy fats, and proteins,” Giancoli says. “If you’re not getting enough of the good stuff on a regular basis, you won’t be able to produce healthy new skin cells in the way that you should.”

If you eat a diet like this, will you look better in the mirror? “That depends,” Harlan says. “I looked pretty ugly in the mirror before! But if you eat healthy, you are absolutely going to look better.”

read more:http://www.webmd.com/diet/features/is-your-diet-aging-you?page=3

Skincare tips to get a beautiful complexion

Radiant and flawless skin is what every woman wants. And here are some new skincare tips to get a beautiful complexion.

It’s known that drinking eight glasses of water a day, using SPF, and having a solid cleansing routine are essential, but the Association of Professional Hair and Makeup Artists reveals their top five tips for radiant skin, reports femalefirst.co.uk.

Here are five tips that you may not have known about:

1) Flip your pillow case: When you sleep, you drool, perspire and sometimes sweat. This goes directly onto your pillow case and sheets, so it’s a must to keep your pillow clean.

To keep it clean, every two weeks you should vacuum it with a turbo brush. Then wash it on hot (or follow care instructions), shake the pillow out and let dry naturally in sunlight. This regular cleaning will help reduce the bacteria, and nasties in the pillow.

During the week, between washing the sheets, turn your pillowcase inside out and upside down, so that you are getting the side that your face hasn’t been touching. You will be able to notice that this makes a difference in getting clearer skin.

2) Steam up your shower: Going to the spa for a facial is one of the best things you can do for your skin. No matter what type of skin you have, steam is one of the spa’s secret tricks while giving you a facial. It opens your pores, and the gentle heat brings blood to the surface of your skin, which helps it naturally repair itself.

When you’re going to take a shower, turn the temperature hotter than normal, and shut the door for a few minutes. This allows the steam to build up. Once it has a good amount of steam, you have created your own steam room. Take your shower as normal, and over time, your skin will start glowing like never before.

3) Wash your face for longer: You know you should brush your teeth for two minutes, so give the same kind of attention to your skin. When you wash your face, do it for at least two minutes. This allows the cleanser to really do its job, and get into your pores.

4) Don’t touch your face: You touch your face more than you know. The National Health Institute of Bethesda found that people touched common objects an average of 3.3 times per hour and their faces 3.6 times per hour. If you get bacteria on your hands and then touch your face… the bacteria is now on your face. And bacteria cause imperfections.

Touching your face is a harder thing to stop doing than you think, as it happens naturally. How often do you move your hair out of your face? How often do your rub your eyes, or hold your hand up to your face when you sneeze? But the pro tip here is to make a concerted effort to not touch your face and use anti-bacterial gel or wipes to kill all the nasties.

5) Keep your hair clean, and out of your face: Your hair, especially if you have fringe, can lead to spots. The natural oils in your hair can build up and then transfer onto your face. If you use products on your hair, this can also lead to imperfections.

You’re not going to change your hairstyle or stop using products. So the solution is two-fold. First, when you’re at home, push your hair behind your ears, get your fringe off your forehead, and ponytails are your new best friend.

The second is to use products on your hair that will be better for your skin, especially like organic, natural products, as these tend to be gentler on your skin.

read more:http://goodtimes.ndtv.com/News_Details.aspx?SubcatDetails=Features,932