If you're looking to shed some weight, you'll need the right set of tools, which includes practical diet tips, workouts that get your heart pumping and build muscle, and a positive attitude to get the results you're looking for. We know, it sounds like it can be a lot to take on, which is why you want to start out with easy weight-loss hacks.

Luckily, there are a couple of simple and effective ways to lose weight that dietitians recommend for a safe and healthy weight loss journey that can provide sustainable changes long-term. No "fad diet" tricks here, where you might lose those pounds quickly but then gain them back again (or even some extra pounds too, due to a shift in metabolic burn or eating habits!).

Check out these super easy weight-loss hacks so you can implement them into your daily lifestyle right now, and get your journey started. And while you're making changes, here are The 7 Healthiest Foods to Eat Right Now you should add to your diet.

Don't go into starvation mode once nighttime hits, thinking you're saving your calories and eating fewer overall. That's just not how it works!

"Not eating enough during the day often causes people to eat excess calories at night, often from processed snacks that are high in calories and sugar," says Maggie Michalczyk, MS, RD. Plus, choosing not to eat can slow your metabolism during the day. And it's obviously harder to burn off calories while you're sleeping compared to when you're able to move about when you're awake.

Simply putyou're going to want to prioritize getting enough sleep in order to have greater success losing weight.

"Sleep is a not so secret weapon when it comes to weight loss," says Michalczyk. Research has shown that lack of sleep can contribute to obesity, too.

"Fewer ZZZ's can cause [you] to feel hungrier and crave carb-rich foods because the body is craving quick energy," she adds.

"Restaurant portions are often much bigger than we would serve ourselves at home, containing more calories, sodium, and sugar," says Michalcyzk.

One study found that people who eat more meals at home consume about 200 fewer calories during meals than those who eat out on a regular basis. Commit to cooking most nights of the week when possible!

And for some meal inspiration, here are 150+ recipe ideas that get you lean for life.

"Place healthy snacks where you can see them and less healthy snacks out of sight, as our environment plays a large role in the choices we make," says Michalczyk. One study actually compared the consumption of apples and popcorn based on proximity and found that subjects actually ate whichever food was closer to them. So clearly, it's a better idea to keep the healthy stuff in an easily accessible location.

Time to say cheese! It's a solid idea to track your weight loss progress with pictures to see the changes, as opposed to just going by the scale.

"One study found that people who took routine photos of themselves as they were trying to lose weight were more likely to finish the weight loss plan vs. the group that didn't take pictures," says Michalczyk.

Using smaller-sized plates may lead to greater weight loss considering those that eat on smaller dishes have reported greater satiety, and as a result, lower caloric intake.

"We have a tendency to eat everything on our plate, so use a smaller plate for smaller portions," says Ilyse Schapiro MS, RD, CDN.

"Prioritizing your water intake is an easy and effective way to stay hydrated, and speed up weight loss," says Schapiro.

Studies show that individuals who increased their daily water intake and replaced caloric beverages with water, as well as drank water before meals, showed greater weight loss achievement than those who did not adapt such drinking habits.

When you're in the mood for something other than water, go ahead and sip on some green tea.

"Green tea is packed with antioxidant compounds, such as catechins, polyphenols, and caffeine and studies have shown that drinking just two cups, or about 100 milligrams of green tea per day, have been linked to greater body fat and body weight reduction," says Schapiro.

Keep it unsweetened to reap all the best benefits.

Just 10 minutes of exercise each day has been linked to improved weight loss and successful weight maintenance.

"Whether you go for a walk, practice yoga, or take a spin class, any form of daily movement allows your body to 'burn off' the calories you eat, resulting in weight loss," says Schapiro. Making time to move your body can put you in a healthy eating mindset and keep stress low, too. So time to get moving!

Keeping a food journal can hold you accountable and enable better tracking of progress.

"It also can make you aware of habits, where people who journal their food, are more likely to be successful with losing weight," says Schapiro.

While writing in a food log might seem overwhelming, it doesn't have to be. All you have to do is write down the times of day and context for what you eat, how you exercise, and how you're feeling. Right to the point!

Protein is filling and satisfying, and it can rev up your metabolism. So you'll want to make sure you're eating enough of it if you're trying to lose wight the right way.

"Consuming at least 25% of your total daily calorie from protein can reduce obsessive thoughts about food, plus cut down on late-night snacking," says Schapiro. Go for lean meats, Greek yogurt, cottage cheese, avocado, and nuts and seeds, as well as fatty fish, like salmon.

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11 Easy Weight-Loss Hacks Proven to Actually Work | Eat This Not That - Eat This, Not That

"Life is really simple," reads the quote famously attributed to the philosopher Confucius, "but we insist on making it complicated." If you trust the health experts at the Centers for Disease Control and Prevention (CDC), the same can be said for managing your weight. The public health organization lists a very simple set of guidelines you should follow if you want to keep your weight in check. "The following tips are some of the common characteristics among people who have successfully lost weight and maintained that loss over time," the CDC says, referencing data from the National Weight Control Registry. Curious to know what they are? Read on for the surest ways to keep your weight down, according to the experts at the CDC. And for more amazing weight loss advice you can use immediately, don't miss our complete list of the 12 Foods That Drive the Most Weight Loss of All, According to Experts.

"You have embarked on a healthier lifestyle, now the challenge is maintaining the positive eating habits you've developed along the way," the CDC says. "In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories as compared to their pre-weight loss diet." The organization references a study published in The American Journal of Clinical Nutrition, which tracked long-term weight management of people who have managed to keep weight off for one to five years.

RELATED: Sign up for our newsletter for the latest healthy eating advice.

"Eating breakfast is a common trait among people who have lost weight and kept it off," says the CDC. "Eating a healthful breakfast may help you avoid getting 'over-hungry' and then overeating later in the day." And if you're a morning person, make sure you're aware of The Most Dangerous Way to Drink Your Morning Coffee, According to Science.

"Follow a healthy eating pattern regardless of changes in your routine," says the CDC. "Plan ahead for weekends, vacations, and special occasions. By making a plan, it is more likely you'll have healthy foods on hand for when your routine changes."

"People who have lost weight and kept it off typically engage in 6090 minutes of moderate-intensity physical activity most days of the week while not exceeding calorie needs," says the CDC. "This doesn't necessarily mean 6090 minutes at one time. It might mean 2030 minutes of physical activity three times a day. For example, a brisk walk in the morning, at lunch time, and in the evening. Some people may need to talk to their healthcare provider before participating in this level of physical activity."

RELATED: 15 Underrated Weight Loss Tricks That Actually Work

"Keeping a food and physical activity journal can help you track your progress and spot trends," says the CDC. "For example, you might notice that your weight creeps up during periods when you have a lot of business travel or when you have to work overtime. Recognizing this tendency can be a signal to try different behaviors, such as packing your own healthful food for the plane and making time to use your hotel's exercise facility when you are traveling. Or if working overtime, maybe you can use your breaks for quick walks around the building."

"Check your weight regularly," advises the CDC. "When managing your weight loss, it's a good idea to keep track of your weight so you can plan accordingly and adjust your diet and exercise plan as necessary. If you have gained a few pounds, get back on track quickly."

"People who have successfully lost weight and kept it off often rely on support from others to help them stay on course and get over any 'bumps,'" says the CDC. "Sometimes having a friend or partner who is also losing weight or maintaining a weight loss can help you stay motivated." For more great weight loss advice, be sure to check out our list of the 200 Greatest Ever Ways to Lose Weight!

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Proven Ways to Keep Your Weight Down, According to the CDC | Eat This Not That - Eat This, Not That

Working out is a good way of reducing fat and increasing muscle. Keeping in good shape helps the body stay fit and reduces the chance of developing certain health conditions.

Obesity is a rising health concern. Around 66.3% of adults in the United States have obesity or overweight.

This increase in obesity among U.S. adults is leading to a rise in conditions such as type 2 diabetes and heart disease.

Staying physically active can help people maintain a moderate body weight.

Exercise also comes with other physical, mental, and social health benefits that can improve quality of life for people of all ages.

In this article, learn more about how often to work out for weight loss and muscle gain. This article also covers how to choose a workout based on current fitness levels.

Many workout types exist, and people use these differently depending on their fitness goals. One example of these types is high intensity interval training. This is a popular method that uses a combination of cardiovascular and strength-based fitness to achieve weight loss and muscle gain.

The benefits of working out overlap, but typically, cardiovascular exercises are better for weight loss, as they burn more overall body fat.

Strength-based exercises target specific muscle groups. These also burn calories, but unlike most cardiovascular techniques, the strength-based movements focus on individual areas of the body.

If a person goes from minimal physical activity to working out, they may find that progress is slow to begin with.

However, once the body gets used to the process, a persons metabolism starts to increase. Having a higher metabolism causes the body to burn more calories, even while it is resting.

Beginning a workout routine after not getting much physical activity for a while can put the body under stress and cause injury if a person starts too quickly. It is, therefore, best to start slowly and gradually increase the frequency, duration, and intensity of workouts.

Also, remember that being physically active will not lead to weight loss by itself. Eating a healthful, balanced diet must accompany an increase in exercise.

In general, losing weight relies on the persons body using more calories than it takes in.

The effect of how often a person works out on the weight they lose will vary based on individual factors, such as metabolism, diet, and the type of exercise they are performing.

A workout of moderate intensity will not burn as many calories as a more vigorously intense workout.

The World Health Organization (WHO) advise that healthy adults between the ages of 18 and 64 years perform 75 minutes of intense exercise or 150 minutes of moderate exercise each week.

The American College of Sports Medicine and Centers for Disease Control and Prevention (CDC) advise that people perform vigorously intense exercise sessions lasting for at least 20 minutes each on 3 days each week.

They also advise that people perform these vigorously intense sessions in addition to moderately intense exercise sessions that last for over 30 minutes on 5 days each week.

To control body weight, some studies suggest doubling these exercise periods.

This would mean allocating at least 150 minutes each week to intense exercise or 300 minutes to workouts of moderate intensity. When a persons aim is to lose body fat, they should try to increase the amount of time they spend on cardiovascular fitness.

It is difficult to say how often a person should work out for muscle gain, as there are many individual factors involved.

Focusing on only one muscle group will cause muscle gain in that area but may result in a person not focusing as much on other parts of the body. A good exercise program will include all the main muscle groups.

Depending on a persons fitness goals, they can either train these muscle groups individually, using exercises that isolate specific muscles, or at the same time, using full-body exercises.

To increase strength, a person may wish to decrease the number of repetitions they do but increase the intensity of the exercise. For example, this may mean lifting heavier weights but for fewer reps.

Increasing the number of repetitions with a lighter weight will help increase muscular endurance and burn fat in the area, which will make the muscle more visible.

A workout designed to build muscle may space training different muscle groups out over different days. For example, this could mean training the arms on a Monday and the legs on a Wednesday, with at least 48 hours rest between training sessions that target the same muscle group.

Workouts can take place in a gym, but they can also take place at home or outside. A persons individual preference will depend on which option is a more comfortable and motivational environment for them.

Below are some examples of weekly muscle-strengthening workouts that a person can perform anywhere.

Because these workouts target all the major muscle groups of the body, it is best to perform them on 3 or 4 days per week, leaving at least 48 hours rest between sessions.

Warmup:

Full-body workout routine:

Rest for 2 minutes, then repeat the workout routine two more times.

Cool-down:

Stretching at the start and end of each workout can help improve the flexibility necessary for the activity. However, although many people believe that this reduces the risk of injury, some sources suggest that this may not be the case.

Warmup:

Full-body workout routine (resting for 30 seconds between sets):

Rest for 2 minutes, then repeat the workout routine two more times.

Cool-down:

Warmup:

Full-body workout routine (resting for 30 seconds between sets):

Rest for 2 minutes, then repeat the workout routine three more times.

Cool-down:

People cannot just work out for a set number of hours each week and expect to lose weight or gain muscle.

The workouts must be challenging enough to make a difference. Also, working out should accompany a healthful and well-balanced diet.

To lose weight, a persons body should use up more calories than it takes in.

Engaging in physical activity of a low intensity but long duration will target weight loss, while exercise that is more intense will increase muscle strength.

It is important to stick with a workout regimen. Studies suggest that muscle-strengthening exercise programs may take 610 weeks of work before results begin to show.

Also, bear in mind that body weight may not change much if a person is losing fat but replacing it with muscle.

There are many ways to exercise. Find workouts that feel fun and motivating. Push to try new and harder things, but avoid overworking the body; otherwise, injuries may occur.

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Daisy May Cooper looks seriously glam in her latest selfie.

The This Country star, 34, embarked on a New Year diet after giving birth to her son Jack in September last year, and the results of all her hard work are clear to see.

She took to her Instagram account on Wednesday afternoon to show off the results of her diet, and her chic new makeover.

In the photo, Daisy May, who is also mum to a daughter called Pip with her husband Will Weston, sported long and curly blonde hair that fell way past her shoulders.

Her makeup had been done with a stylish coat of eyeshadow and a set of false eyelashes, which drew attention to her eyes.

Daisy May was wearing a black star-print jumper with a keyhole design on the chest.

She teamed the look with a delicate silver necklace.

The mum-of-two captioned the photo: "The b**h is back...."

Her followers were wowed by her transformation, with one commenting: "Omg darling Daisy you looks sooo stunning and you are the loveliest person going."

"You. Look. Incredible," another posted.

A third wrote: "Oh Daisy x you look lush all the time but wowzers xx love your hair like that."

Earlier this month Daisy May revealed she had been following the keto diet to lose weight as she showed off her transformation.

She told her Instagram followers: "Anyone else doing keto? My mate Sarah and my da suggested I give it a try and I'm shocked at how quickly weight is dropping off.

"Forgive the s***e mirrors and grey bra and the fact im not standing in the same position so I look like a midget on the right...

"And don't panic... im not going to be promoting any s**t weightloss dvds or products. Pic on the right taken 1st of Jan. Be grateful for any keto tips, only diet I've ever really enjoyed."

But she quickly deleted the post and apologised after she was criticised for using the word "midget".

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Coffee with too much sugar can be unhealthy and lead to weight gain. Ezra Bailey/Getty Images

Black coffee is a good drink for weight loss, as long as you drink it in moderation and without too many added sugars.

However, coffee can lead to unhealthy weight gain if you don't drink it black, as many popular coffee beverages are loaded with extra sugar and calories.

To drink coffee for weight loss, don't add sugar and try not to have more than four cups per day, or in the several hours leading up to bedtime.

Visit Insider's Health Reference library for more advice.

Coffee is the most popular morning beverage consumed around the world. In fact, the global population consumes over 160 million bags of coffee in a year.

Though the drink is most popular for boosting energy, it can also be healthy and help with your weight loss goals.

"Coffee, when consumed in moderation and without too many added sweeteners, can help with weight loss and be beneficial to your overall health," says Ashley Shaw, RD, a registered dietitian at Preg Appetit.

Here's what you should know about coffee and weight loss, and how much you should drink to lose weight.

Coffee contains nutrients such as niacin, potassium, magnesium, and antioxidants - which can improve digestive health, support muscle function, and lead to better heart health. It also contains caffeine, which boosts metabolism, improves energy, and can promote weight loss.

Here are some health and weight loss-related benefits of this energy-boosting drink:

Black coffee is a low-calorie beverage. Weight loss is associated with a calorie deficit, which is when you consume fewer calories than you burn. A popular way to help achieve a calorie deficit is to consume fewer calories than your usual caloric intake.

Black coffee is an ideal beverage to drink for weight loss as it contains less than 5 calories per serving (one 8-0z cup). However, it's only low-calorie if you drink it black.

"While black coffee is low-calorie, it can quickly become high in calories, sugar, and fats when different milks and sugars are added to it," Shaw says.

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Caffeine boosts metabolism. Metabolism is the process in which the body breaks down nutrients and utilizes foods' calories throughout the day. Caffeine, a stimulant found in coffee, is one of few substances that may increase your basal metabolic rate (BMR), also known as the rate at which you burn calories while resting.

A small 2018 study found that participants who drank various measures of coffee over the course of two months had greater metabolites, a product of metabolism. A higher or faster metabolism will allow you to burn more calories at rest or during physical activity, which may help lead to weight loss.

"There is a growing body of research on how coffee consumption is positively associated with BMR, however it's important to keep in mind that we metabolize foods and beverages at different rates. Coffee may increase one person's metabolic rate but not another," Shaw says.

Caffeine may decrease feelings of hunger. Appetite is influenced by a variety of factors, including the type of food you eat, physical activity levels, and hormones. While there is not sufficient research to determine a cause-effect relationship for caffeine reducing appetite, studies have shown that it may reduce levels of ghrelin, the hormone that makes you feel hungry.

A small 2014 study found that participants increased feelings of fullness and reduced their food intake just within four weeks of drinking coffee daily based on their ghrelin levels.

"Caffeine also stimulates the satiety hormone peptide YY (PYY). More PYY means you will feel satiated and less hungry," Shaw says.

Coffee has many benefits that promote weight loss, but there are potential drawbacks, Shaw says. Here are some of the downsides of coffee to be mindful when incorporating it in your diet:

Some coffee drinks contain lots of calories and sugar. When drinking coffee for weight loss, it's best to avoid adding calories to your drink. It may be tempting to add milk or sugar into your coffee, but these can quickly add calories to your drink, Shaw says.

Many popular coffee drinks are already high in calories, including Starbucks' very own Mocha Frappuccino and Caramel Macchiato which contain 370 and 250 calories, respectively. Consuming more calories than your normal intake prevents you from achieving a calorie deficit for weight loss and instead leads to weight gain, Shaw says.

Caffeine can reduce sleep. Poor sleep is often linked to increased appetite and hunger, specifically for high-calorie foods. Studies have attributed lack of sleep to an increase of ghrelin, the hormone that regulates feelings of hunger, which can result in greater calorie consumption and weight gain.

"The caffeine found in coffee blocks adenosine receptors that bring on drowsiness, causing you to feel more awake. I suggest cutting off your caffeine at least six to seven hours before bedtime for quality sleep and hormone regulation," Shaw says.

To receive the health benefits of coffee and achieve weight loss, Shaw recommends drinking no more than four 8-oz cups of coffee a day, which equates to 400mg of caffeine.

"Four cups of coffee a day allows the benefits of feeling more awake and better fat metabolism while not being too much to impact sleep and hunger," Shaw says. Drinking a cup every couple of hours would be reasonable to feel the lasting effects in each interval, she says.

However, if you like strong coffee, drink fewer cups accordingly to get no more than 400mg of caffeine per day. "Coffee that is identified as 'strong' is higher in caffeine content because there is a greater concentration of coffee per serving of water," Shaw says.

Black coffee is best for weight loss as it does not contain added sugars or fats that can contribute to weight gain, Shaw says. However, if you like your coffee sweet, here are some low-calorie alternative sweeteners to use:

Fruit-based sweeteners like erythritol or monk fruit extract

Plant-based sweeteners like stevia and yacon syrup

Sugar alcohols like xylitol and maltitol

If you are new to drinking black coffee, it may be helpful to reduce your pumps of sweetener until you get used to the bitter taste. If you have a sensitive stomach, it's best to eat food alongside your coffee as this acidic drink may cause gastric distress, says Shaw. Too much stress on your digestive system can cause weight gain, she says.

Overall, coffee is an energy-boosting beverage with numerous health benefits. The few calories and caffeine content in the drink can help with weight loss.

However, it is important to be mindful of what and how much you drink. Consume coffee beverages that are low in calories by minimizing added sugars and fat content in your drink. Make sure you are having no more than 400mg of caffeine a day - and avoid it several hours before bedtime.

Coffee impacts everyone differently. The effect it has on you may not be the effect it has on someone else. To determine the healthiest weight loss plan for your needs, consult your healthcare provider.

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Researchers say that habits account for about 40% of our daily behaviors. That means habits wield a good bit of influence over our lives, for good or bad. When it comes to eating, we're certainly creatures of habit. So, let's examine our evening meal routine. Are you guilty of these unhealthy dinner habits that can impact your health? Read on, and for more healthy tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

If you don't have a meal plan, you'll likely end up either ordering out or relying on highly-processed frozen or canned foods. A 2016 Harvard study revealed that people who regularly cooked at home had a lower diabetes risk than those who rarely cooked at home. The study by researchers from Harvard T.H. Chan School of Public Health looked at dietary and health data from 100,000 male and female health professions and found that people who ate up to 14 homemade lunches or dinners weekly had a 14% lower risk of developing type 2 diabetes than those who ate six or fewer homecooked meals.

Don't have a meal plan? Get started with one of these 11 Best Meal Planning Apps for Weight Loss.

Making a habit of kicking off every dinner with a cocktail not only preloads your meal with extra calories, but it also stimulates appetite, say researchers who call the phenomenon the "apritif effect." Studies show that even moderate alcohol consumption spurs hunger and a specific desire for savory foods. In one study in the journal Appetite, 24 men were randomly given either a vodka and orange juice or orange juice alone before a meal. It turned out that those given the alcohol consumed 11% more total food than the juice drinkers. What's more, the screwdrivers turned up the volume of fatty foods the men ate by 24%. For more reasons to skip the before-dinner drinks, here are the Ugly Side Effects of Drinking Alcohol Every Day, According to the Mayo Clinic.

Being dehydrated can lead to all sorts of negative outcomes: from headaches to constipation, fatigue to kidney stones, and more. More seriously, being dehydrated can make the outcome of having a stroke much worse, according to a study in BMC Cardiovascular Disorders. Then there's possible weight gain and poor digestion.

Put your own water drinking practices under the microscope. Not only should you be drinking water during every meal, you should drink a glass of water before you take your first bite, says nutritionist Ilana Muhlstein, RD, author of You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolateand You Can Too! Drinking water before eating is one of the first principles of her diet plan.

"Water First is all about taking advantage of the simplest-yet perhaps the most powerfula form of nutrition we have and the secret weapon for dropping pounds," says Muhlstein.

Here's What Happens To Your Skin When You Drink Water Every Day.

If you make a habit of wrapping your food in plastic wrap or placing it in plastic containers and then microwaving it to heat, you could end up ingesting unhealthy chemicals. Non-microwave safe plastic containers, including takeout containers, may leach BPA and phthalates into the food, especially if the food is fatty, like meats and cheeses. BPA (bisphenol A) and phthalates are suspected "endocrine disruptors," which mimic hormones and may disrupt healthy cells.

"Even though single exposures to a specific chemical are small, if they occur repeatedly over long periods of time, their effects may add up, leading to a variety of adverse health outcomes down the road," Harvard professor of reproductive physiology Dr. Russ Hauser told Harvard Health Publishing. "Furthermore, and most importantly, we are exposed to many chemicals simultaneously (i.e., chemical mixtures) that may have additive adverse effects."

Maybe you never reach for the salt shaker. But if you make a habit of eating out or having a lot of prepared foods for dinner, you're probably consuming way too much sodium. More than 70% of dietary sodium comes from eating packaged and prepared foods, not from salt added to food when home cooking or eating, says the U.S. Food & Drug Administration. High sodium intake can raise blood pressure, one of the leading risk factors for heart disease and stroke in the U.S., according to the Centers for Disease Control and Prevention and the leading risk factor for global disease, according to the World Health Organization.

Here's a related heart disease-promoting habit to kick: Fried Foods. To find out why, read Dangerous Side Effects of Eating Fried Foods, According to Science.

Take a look at your dinner plate tonight. What do you see? If you don't notice an abundance of vegetables and fruits, you could be seeing cardiovascular problems in your future, research suggests.

Consider a study presented at the American Society for Nutrition's annual conference in 2019, which analyzed diet data from 113 countries alongside research on causes of death. The researchers found that each year nearly 1 in 7 people worldwide die from heart disease and stroke caused by not eating enough fruit and about 1 in 12 die from cardiovascular disease from not consuming adequate amounts of vegetables. When you fill your plate with fruits and vegetables, the good-for-you stuff tends to elbow out less healthful fare like red meats and low-fiber starches. The American Heart Association recommends eating 4 servings of fruitsand 5 servings of vegetables every day.

You can make better choices at dinner by following these simple guidelines.

Pasta every night might be easy, but it doesn't provide you with the 50 to 175 grams of protein most of us need daily to build and maintain muscle and keep our appetites in check. Many studies have demonstrated that protein is more satiating than either carbohydrate or fat. One analysis of 10 studies by researchers at Purdue University, for example, found that subjects whose meals included inadequate amounts of protein became hungrier and ended up eating more than when their meals included the recommended amount or more of protein. The results suggest that dinners lacking protein may lead to increased hunger after dinner and eating late at night, which, in turn, could result in significant weight gain.

Wolfing down your dinner may make you fat and even harm your heart, according to research presented at an American Heart Association scientific conference in 2017.

Japanese researchers evaluated 642 people by their eating speed and found that the fast eaters were 11.6% more like to have metabolic syndrome, a cluster of disorders including high blood sugar, high blood pressure, and high triglycerides, than normal and slow eaters. Fast eating was also associated with more weight gain.

Fast eating and not chewing adequately can also affect the number of nutrients you're getting from even healthy food.

"When we eat too quickly, we may not be able to absorb and assimilate nutrients," says nutritionist Cassidy Gunderson, PhD, owner of Spiro Health & Wellness in Salt Lake City. "Our mouths are very smart; the mastication process is incredibly important. One study found that chewing almonds 40 times versus 10 times significantly increased absorption of nutrients."

A little something sweet after dinner may provide enough of a psychological reward to keep you motivated to stick to a healthy eating plan. It has worked for many dieters because they don't feel as if they are depriving themselves. But it doesn't take a degree in nutrition to know that it can be difficult to limit bites of luscious cake or scoops of ice cream. And many desserts are loaded with calories, sugar, and saturated fat. Eating hefty, sugary desserts every night can pack on pounds, leading to obesity and diabetes. Saturated fats can raise LDL cholesterol and lead to heart disease. In a 2014 JAMA Internal Medicine study following people for 15 years, Harvard researchers found an association between a high-sugar diet and 38% greater risk of dying from cardiovascular disease.

Instead, opt for healthier options like one of these76 Best Dessert Recipes for Weight Loss.

A study by the American Cancer Society published in the American Journal of Epidemiology in 2018 linked sitting for long periods of leisure time and a higher risk of death from 14 common causes of death. The study, which followed 127,554 people who had no chronic diseases for 21 years, showed that those who reported the most leisure time sitting had a higher risk of death from cancer, heart disease, stroke, diabetes, kidney disease, suicide, lung disease, liver disease, peptic ulcer and other digestive diseases, Parkinson's disease, Alzheimer's disease, nervous disorders, and musculoskeletal disorders.

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Exercise has many benefits, both curative and preventive, for physical and mental health. Any amount of exercise, even if it falls below the suggested amount, is likely to produce benefits.

Exercise benefits both mental health and physical health. Indeed, the National Institute on Aging say studies show that taking it easy is risky.

The Centers for Disease Control and Prevention (CDC) say that Regular physical activity is one of the most important things you can do for your health, and everyone can benefit.

Back in 1953, a pioneering epidemiological study in The Lancet showed that rates of coronary heart disease were lower among physically active London bus conductors than among less active bus drivers.

According to a recent review, since that early report, researchers have linked physical inactivity with more than 40 chronic conditions.

This article looks at some specific benefits of regular exercise for mental and physical health.

Regular exercise is good for heart health. Possible benefits include:

Reducing the risk of cardiovascular disease is an important benefit of exercise.

A person can begin experiencing the benefits of regular exercise right away, though the CDC recommend that adults perform 150 minutes a week of at least moderate intensity activity.

The benefits continue to increase as people are more active than this.

According to the American Diabetes Association (ADA), different types of exercise can benefit people with, or at risk of, type 2 diabetes by:

Exercise can also benefit people with type 1 diabetes by:

The ADA say, Physical activity and exercise should be recommended and prescribed to all individuals with diabetes as part of management of glycemic control and overall health.

The National Cancer Institute say there is strong evidence that higher levels of physical activity are linked to lower risk of the following cancers:

For example, a 2016 analysis of 26 breast, prostate, and colorectal cancer studies found a 37% reduction in cancer-specific mortality when comparing the most active patients with the least active.

There may also be a link between physical activity and reduced risk of other cancers, but the evidence is less clear.

Physical activity can help reduce anxiety, and this benefit can start right after a moderate or vigorous exercise session.

Longer term, regular exercise can also help reduce the risk of depression.

Regular exercise can help prevent the bone density loss that occurs with aging, say the CDC.

Moderate or vigorous muscle-strengthening and aerobic exercise, as well as bone-strengthening programs, can all help.

Real benefits to bone density begin with only about 90 minutes of exercise a week.

Weight-bearing exercises, such as walking and dancing, and resistance exercises are particularly good for bone health.

Weight-bearing exercise helps build strong muscles, which is particularly important for adults as they get older.

Strong scientific evidence shows that physical activity delays death from all causes, according to a 2018 report from the Department of Health and Human Services.

Even better, the benefits start to accumulate with modest amounts of moderate-to-vigorous exercise. The greatest jump occurs when a person goes from being inactive to being insufficiently active.

The CDC say there is good evidence that exercise can help maintain weight over time, although it may take more than the recommended amount to do so.

In general, losing weight and then keeping it off also require a healthful, balanced diet.

It is easy to overestimate the number of calories that exercise burns.

The CDC give some examples of the calories that a person weighing 154 pounds would burn during an hour of activity for:

In 2017, an overview of Cochrane Reviews, which look systematically at the evidence for particular interventions, examined whether exercise and physical activity help with chronic pain in adults.

The study concluded that a definitive answer would require more research.

The authors note that although the quality of evidence was generally low, There is some evidence of improved physical function and a variable effect on both psychological function and quality of life.

None of the interventions appeared to cause any harm. The authors of the overview noted limited evidence regarding improvement in pain severity.

According to the CDC, physical activity that includes more than one type, such as aerobic exercise, balance training, or muscle strengthening, can help decrease both the risk of falls and the risk of injury from falls in older adults.

Exercise helps people sleep, and some of the benefits can start immediately. Regular exercise can help by:

Because exercise can improve bone health, it can treat or prevent osteoporosis.

Regular exercise also helps prevent falls and fractures related to muscle weakness and lack of balance, which is particularly important for people with osteoporosis.

Regular exercise can reduce the risk of dementia and Alzheimers disease in adults.

In people over the age of 50 years, exercise also improves certain aspects of cognition, such as processing speed.

A 2016 study reviewed the evidence indicating that physical activity, cognitive activity (such as learning new skills), and eating a Mediterranean-style diet promote brain health in older adults.

The results suggested that these behaviors, perhaps in combination, may help keep the cognitive manifestations of aging and neurodegenerative disease at bay.

Regular exercise can reduce the risk of many serious diseases, improve mental health and mood, and extend lifespan. Exercise benefits everyone.

Some benefits arise with very small increases in physical activity for people who are currently inactive.

Even if a person is far from meeting the recommended weekly activity levels, those first small steps are important and worthwhile.

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The benefits of exercise for your physical and mental health - Medical News Today

HealthyWage.coms It Takes 2 Jackpot Challenge to pay duos $5,000 cash for losing a combined 6% of unwanted weight

Its been well-proven that social dieting makes weight loss more fun and successfulespecially with programs that include elements like the spirit of competition, teamwork, encouragement and, of course, gentle peer pressure. You dont want to mess things up for your other half, after all. There are actually cash-and-camaraderie-fueled challenges that couples can partake in like those offered by HealthyWage.com, which are not only a powerful and effective weight loss method, but also an exciting means to bring a couple closer togetherand even subsidize their date night outings with monetary rewards realized for pound shedding success.

Understanding the power and efficacy of dieting as a duo, HealthyWage.com recently announced the imminent launch of its It Takes 2 Jackpot Challenge on February 14, 2021 through which the company will pay couples and other pairs of two a sweet $5,000 cash for losing a combined 6% of unwanted weight together, as a team. Winning pairs will share the tasty pot, while celebrating their shared slimdown successa Valentine victory!

Exactly why would one want to partake in a pound shedding endeavor with another? Below, HealthyWage offers three reasons why its a sweet idea to diet-for-dollars with your loved one (or any other apt partner):

1. Teamwork makes weight loss more fun, accountable and successful

Some financially incentivized diet contests leverage the power of social norms feedback and other key behavioral economics principles, being strategically-designed to help couples and other team-based participants stay engaged in the positive new behaviors. In addition to making a couples weight loss effort more successful, it also makes it a lot more fun as they work together toward a common goal! In fact, not only can losing weight with a loved one in a competition format make weight-loss easier, but also more likely since there is more accountabilityone has a direct stake in the others success. The result is an elevated incidence of support and positive peer pressure. And, the desire to win both money and bragging rights adds to the exhilaration and motivation in a contest where cash prizes are at stake.

A Brown University study supports this paradigm, having concluded that social networks and teamwork play a significant role in enhancing weight loss outcomes in weight loss interventions. The study found that team-based weight loss competitions significantly influenced each others weight loss, further substantiating the connection between social networks and health behaviorsparticularly related to diet and exercise. Published in the journal,Obesity, lead study author Tricia Leahey remarked, In our study, weight loss clearly clustered within teams, which suggests that teammates influenced each other, perhaps by providing accountability, setting expectations of weight loss, and providing encouragement and support.

2. The money motivation model can sweeten the deal for both parties

Leading academics have repeatedly found that money enhances weight loss success, making dieters significantly more likely to lose weight. Youd think health and vanity alone would be strong enough motivators for weight loss, but financial incentives provide additional benefits that are critical to success. And in a couple situation, those financial winnings can ultimately benefit both participants. Cash-based challenges are powerful tools that help couples not only commit to a specific starting point (eliminating pre-diet procrastination), but also avoid quitting before goals have been accomplished.

In fact, one related Mayo Clinic study on Individual- Versus Group-Based Financial Incentives for Weight Loss found that financial incentives can improve results, and improve compliance and adherence. Another widely cited study published by the Journal of the American Medical Association (JAMA) found those who have a financial incentive to lose weight were almost five times more likely to reach their target than dieters with no money at stake. In this study, it was further established that the double-incentivization model is highly effective. Like, you are more likely to succeed if both of these dynamics are at play: you stand to lose something if you fail and you stand to win something significant if you succeed.

3. Studies show weight gainand lossis contagious

In a Harvard study, as published in the New England Journal of Medicine, researchers found that social networks play a significant role in the incidence of obesity, including both its proliferation and its remediation. In other words, people with obese partners, other family members and such are more likely to be obese themselves. The researchers concluded that social networks are closely tied to obesity, and examined the reasons why social networks affect peoples weight, including the fact that people are influenced by the evident appearance and behaviors of those around them and because social contacts might change a persons tolerance for being obese or might influence his or her adoption of specific behaviors. The researchers also found that weight-loss interventions that provide peer supportthat is, that modify the persons social networkare more successful than those that do not. People are connected, and so their health is connected.

Ultimately, couples working together in a weight-loss gamification scenario can proffer many benefits. This includes each participants individual health, of course, but also the well-being of relationship at large, as emotional bonds like respect, admiration, pride, appreciation, etc. are made stronger through the process. Making hard work into a game tends to make participants more engaged and successful and programs like HealthyWage, which follow academic and industry research on gamification, provide users with an thrilling challenges that remove pre-diet procrastination and helps prevent co-dieters from giving up.

Pounds Shed are Proof PositiveHealthyWage is founded on research and double-incentivizationmethodology that proves cash rewards triple the effectiveness of weight loss programs. As case-in-point, HealthyWage payouts are proof positive. For their weight-loss achievements that collectively exceeds an astounding 1,050,000 pounds for this year, alone269 of which losing in excess of 100 pounds (and nearly 7.5 million pounds lost since the companys launch), HealthyWage has reportedly paid more than 30,000 dieters over $13 million cash in 2020, specifically, and over $55 million cash since its inception in 2009.

A few notable HealthyWager success stories (both female and male) also exemplify the power of this approach. These include Jean N. who lost 71 lbs. and won $3,357.99 for her efforts, and Jeremy M. who also lost 71 lbs. and won $1,886.32 for his own slimdown success. From its website, HealthyWage.com shares yet more inspirational success stories of both women and men who gained financially for their pound-shedding achievements using the companys unique gamification approach. This includes Kristin W. who lost a staggering 114 pounds and won $4,000 for her efforts, Anastasia W. who lost 41 pounds and won a whopping $10,000 in kind, and Blake S. who lost an impressive 151 pounds and won $4,670 for his own slimdown success. Figures that are tasty, indeed.

Studies Substantiate EfficacyThe efficacy of diet gamification is well-proven. For one, according to study findings published by JAMA Internal Medicine, behavioral economics-based gamification led to significantly increased physical activity among overweight and obese Americans. In this particular study, pairing a step tracking device with social incentives led to sustained, long-term behavior changeprompting participants to take more steps then with a step tracking device, alone. While the report explains that gamification interventions significantly increased physical activity during the 24-week intervention, with competition being the most effective.

Studies show that monetary incentives serve to enhance the effectiveness of, and duly complement, weight-loss programs of any and all sorts, especially when paid out quickly like our various programs, said HealthyWage co-founder David Roddenberry. The average participant more than doubles their investment if they are successful at achieving their goal. The financial upside potential is impressive.

Further validating HealthyWages well-honed approach, an additional study published in the journal Social Science and Medicine continue to prove that money is an effective motivator to increase both the magnitude and duration of weight loss. The same hold true in business for staff wellness initiatives. Results from one study published in the Annals of Internal Medicine indicated that Loss Incentive Motivates Employees to Take More Steps, finding that financial incentives framed as a loss were most effective for achieving physical activity goals.

Throngs of studies reiterate the importance of the stick in the design of a wellness incentive program, whether for individuals at home or for employee groups, Roddenberry says. Many studies have demonstrated that the threat of losing something of value is much more effective than the opportunity to win something of equal value.Thats precisely why we advocate that program participants pay to play and make an investment out of their own pocket in order to win rewardsin our case large cash prizesfor losing weight and getting more active in the program.

Also a prolific corporate and group wellness purveyor, since 2009 HealthyWage has worked with an array of hi-caliber participants on workplace and staff wellness initiatives, including Halliburton, ConocoPhillips and more than 25% of the largest school districts in the country. HealthyWage has, in fact, formally created competitive, money-motivated programs for more than 1000 Fortune 500 and other public and private companies, hospitals, health systems, insurers, school systems, municipal governments and other organizations throughout the U.S., and their program has been more informally run at more than 7,000 companies and organizations seeking to bolster staff health and well-being, and boost bottom lines in kind.

Those interested in learning more about HealthyWage.coms It Takes 2 Challenge may do so online at: https://www.healthywage.com/jackpot/it-takes-two-valentines-day-jackpot-challenge-feb2021/

~~~

Forbes Business Council MemberMerilee Kern, MBA is an internationally-regarded brand analyst, strategist and futuristwho reports on noteworthy industry change makers, movers, shakers and innovators across all categories, both B2C and B2B. This includes field experts and thought leaders, brands, products, services, destinations and events. Merilee is Founder,Executive Editor and Producer of The Luxe List as well as Host of thenationally-syndicatedSavvy Living TV show. As a prolific consumer and business trends, lifestyle and leisure industry voice of authority and tastemaker, she keeps her finger on the pulse of the marketplace in search of new and innovative must-haves and exemplary experiences at all price points, from the affordable to the extreme. Her work reaches multi-millions worldwide via broadcast TV (her own shows and copious others on which she appears) as well as a myriad of print and online publications. Connect with her atwww.TheLuxeList.comandwww.SavvyLiving.tv/ Instagramwww.Instagram.com/LuxeListReports/ Twitterwww.Twitter.com/LuxeListReports/ Facebookwww.Facebook.com/LuxeListReports/ LinkedIN http://www.LinkedIn.com/in/MerileeKern.

***Some or all of the accommodations(s), experience(s),item(s) and/or service(s) detailed above may have been provided or arranged at no cost to accommodate if this is review editorial, but all opinions expressed are entirely those of Merilee Kern and have not been influenced in any way.***

Tags: #luxelist, couples, Diet, FEATURED, fitness, Health, LATEST, luxe list, merilee kern, Relationships, the luxe list, theluxelist, theluxelist.com, valentine's day, weight loss

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Sweetheart Slimdown: 3 Reasons It's a 'Sweet Idea' to Diet as a Duo - The Stewardship Report

While it might not have been a game filled with drama, the Boston Celtics moved to 10 6 and a tie with the Milwaukee Bucks for second in the Eastern Conference standing after beating the Chicago Bulls 119 103 on the road Monday night at United Center in Illinois.

It was All-NBA forward Jayson Tatums first game back after an extended absence dating back to Jan. 8, and the Missouri native might have looked a little rusty, but still hung 24 points and 5 assists on the Bulls in his return. It was tough, especially your initial reaction once you find out, said Tatum postgame. I dont know if its panic, but you definitely worry because of everything you read about it and hear how many people its affected, and how many people didnt make it.

Teammate Jaylen Brown continued to sizzle, 26 points, both of the Celtics wings going exactly 10-of-21 from the floor.

Daniel Theis put up 19 points, Marcus Smart added 13 points, 5 boards and 11 (not a typo) assists, and rookie wing Aaron Nesmith led the bench in scoring with 9 points on 3-of-5 shooting from beyond the arc to help Boston secure the win.

Jayson Tatum set to return vs. Bulls; Pritchard, Langford remain OUTBill Russell, Kendrick Perkins react to Jaylen Brown's record night on TwitterWATCH: Jaylen Brown scores 33 points in just 19 minutes vs. CavsJaylen Brown stats snapshot: 33 points in record time vs. Cavs

On this day: Celtics deal for Olowokandi; Green, Brooks, Williams born

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Celtics corral Bulls 119 103 on the road in Jayson Tatums return - Yahoo Sports

I feel like Ive aged six years in six months. These days, its a statement often repeated among friends and heard by dermatologists. Can we chalk it up to quarantine exhaustion, or has lockdown actually done something to speed up the aging process on our skin? Im hearing more complaints about accelerated aging in my practice than ever before, says Whitney Bowe, a New York Citybased dermatologist and author of The Beauty of Dirty Skin. Its very similar to what I used to see when there was a death in the family or a divorce and patients would come in and say, I feel like I aged five years overnight. Now were seeing that with Covid.

Whats at play may be primarily the effect of chronic stress, which can have a more harmful impact on the skin than shorter periods of acute stress. Stress drives neurologic and endocrine responses to perceived threats, and prolonged activation of these responses results in abnormalities of the immune system, increased free radicals and subsequent DNA damage, all of which contribute to skin-quality deterioration, says Robert Anolik, a New York Citybased cosmetic dermatologist. The brain responds to perceived danger, he explains, by triggering the fight-or-flight response, leading to adrenaline release and tipping off a surge of other hormones like cortisol, the prolonged effects of which can eventually impact the skin.

Long periods of elevated cortisol exposure may be causing many of us to feel that our faces have, quite literally, fallen. It can actually inhibit your bodys production of hyaluronic acid, collagen and lipids, says Bowe. Hyaluronic acid binds a thousand times its weight in water, so it really helps to plump up the skin, and collagen is the triple-helix protein that keeps the skin tight and firm, helping to prevent wrinkles and fine lines. Finally, lipids, says Bowe, are the healthy fats that bolster the skins ability to function as a barrier. When that barrier function is impaired, theres transepidermal water loss. Our skin becomes leaky, Bowe explains, as water is more likely to evaporate out and allergens, irritants and pollutants are more likely to penetrate in and trigger inflammation.

Inflammation is an issue that New York City aestheticians Carrie Lindsey and Taylor Worden and Boston-based dermatologist Ranella Hirsch all report seeing more of in their respective practices in the past year. Hirsch chalks much of it up to stress and to people overdoing it at home with their skin-care regimens. Too much free time to experiment with skin care means lots of damaged barriers and inflamed faces, says Hirsch. That irritation can quickly age the appearance. Among Wordens clients, frequent mask wearing and infrequent mask washing have led to a lot of congested pores along the jawlinenow known by the unfortunate term masknealong with an increase in dermatitis around the mouth. Meanwhile, excess alcohol and caffeine consumption have resulted in dehydration. Because of the cascading exposure to cortisol, and the skin producing less hyaluronic acid and collagen than it naturally would, Bowes patients who usually come in for filler every nine months are now returning in five. The skin is fighting an uphill battle right now, she says. One other pandemic side effect is a surge in sun damage and melasma. The lack of regular 9-to-5 office hours and a need to get out of our confined spaces, and because it was the safest place to meet, meant people were outside more than ever before, says Lindsey.

While the pandemic has brought on some very real skin issues, there is also an element that may just be in our head. Hirsch, who dubs the phenomenon the watched pot, says, Never in modern history have so many people had the collective time to stare at their faces up close. The Zoom factor doesnt help, either. Its impossible to underestimate how much looking at ourselves at less than flattering angles and lighting has impacted our sense of our appearance, Hirsch says. Though there are a few topical products that one should always use, such as sunscreen and an antioxidant serum to neutralize free radicals, the best treatments for our skin arent topical. A healthy dietantioxidant rich, fruit and vegetable heavyregular movement, enough sleep, plenty of water, meditative practice such as deep breathing and mental-health support are key for maintaining skin health. Its a good idea to scale back on the product load. Hard as it may be to believe, my most fervent hope and the advice I offer daily to my patients is to do less, says Hirsch. And, most important, be gentle with yourself. Our skin will recover, says Lindsey, and we will begin to look and feel like ourselves again.

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Aging in Quarantine? Its Been Fast and Furious - The Wall Street Journal