10 Mistakes That Lead to Overeating

If you often feel uncomfortably full after a meal, it's time to make some changes. Tackle your overeating issues for good by getting honest and asking yourself if any of these habits are holding you back from having a healthy relationship with food.
1. You Skip Breakfast
Skipping breakfast may seem like a great way to save calories, but when you head to your next meal, you'll be far more likely to gorge yourself on whatever's in sight. If you never seem to have time to cook a healthy breakfast, plan ahead and cook up healthy make-ahead recipes.
2. You Eat By a Screen
Always chowing down in front of the TV or computer causes most people to overeat since they're not connected to the activity of eating. When your mind is focused on the plot of your show or all those e-mails, it's significantly harder to focus on how full you feel. Designate mealtimes for just that: meals. The tube will still be there once you're done.

3. You Don't Practice Portion Control
Either order a limited amount of food, be mindful about how you're feeling as you eat, or take Jillian Michaels's extreme tip and just throw away leftovers. Hopefully you have enough self-control to take a step back and say no to that second enormous slice of pizza, but do whatever works for you.

4. You Confuse Hunger and Thirst
Many people confuse the sensation of thirst for hunger. If you've recently eaten and you're feeling unsatisfied, take this advice from Mara Z. Vitolins, R.D., and Wake Forest assistant professor of public health sciences: "It's hard to distinguish between being thirsty and being hungry, so try drinking water and waiting 20 to 30 minutes to see if you're still hungry."

5. You Eat For Your Partner's Needs
When your partner isn't concerned about overeating, it can be hard to stay connected to your healthy-eating goals. Cynthia Sass, M.P.H., R.D., has a helpful tip for when you're cooking at home: "We'll have similar ingredients, but make different things. I have to make peace with the fact that we don't have the same needs or maybe we're not on the same page as far as our goal." For example, on taco night, Sass enjoys a healthy taco salad with avocado and pico de gallo, while her husband goes for a big burrito with all the fixings.
6. Your Plates and Bowls Are Too Big
Did you know that the size of your plate or bowl can lead to overeating? Researchers at Cornell call it the large-plate mistake. When there's more empty space on your plate or in your bowl, it makes your portion appear smaller than it actually is. Instead of piling more food on your plate, reach for smaller plates and smaller bowls whenever possible.
When cooking at home, keep measuring cups and spoons on hand to make sure your serving sizes are appropriate: this way, you'll know exactly what you're getting.
7. You Indulge With a Side of Guilt
Anyone who thinks that feeling bad after indulging will somehow make you healthier might be surprised to learn that it's just the opposite. In fact, you'll be more likely to overeat. In the well-known doughnut study, researchers found that women who received a self-compassion message after eating a doughnut ate less candy than those who weren't reassured with a compassionate message that everyone indulges sometimes.
8. You Never Snack
Unfortunately, some people thinks that all snacks are bad. It's important to realize that snacking can help you reach your healthy goals, as long as you go into it with a health perspective. Your pre- and post-workout snacks fuel your body with the nutrients it needs, and enjoying healthy snacks between meals can help you from overeating.

9. You Overdo It After a Workout
Once you finish a tough workout, don't use it as an excuse to overindulge in a big decadent treat. Unless it's mealtime, your average post-workout snack should be about 150 calories. If it's time for dinner, try a quick workout. When you have something waiting for you at home, you won't be as tempted to head to a drive-through.

10. It's Just Emotional
If you tend to self-soothe with food, you're not alone. Chowing down on a heaping helping of comfort food may seem like a quick fix when you're feeling stressed or blue, but you're only doing your body injustice. The next time you head for a snack, honestly ask yourself, "Am I hungry?" It seems so simple, but these three little words make a world of difference in taking stock of your overeating habits.
Thanks for Reading..........

Best and Worst Burgers in America

In the latter years of a long-ago millennium—I’m talking about the late 1980s—the average hamburger stood at a reasonable 333 calories. Now, it’s hard to find a restaurant serving burgers less than twice that size; some pack five times as many calories as our distant forefathers ate whilst listening to the ancient, primitive sounds of Madonna and Talking Heads, wearing large shoulder pads, and communicating through something called “fax machines.”


How did our food change so fast—and our bellies with it? Because restaurants realized that the way to our wallets was through our stomachs, and that coming away feeling stuffed made us think we’d gotten our money’s worth. So they started piling as many things onto our burgers as possible, particularly fats. Here’s where we’ve landed—with a crash.
 


WORST “GOURMET” FAST FOOD BURGER

NOT THAT: Five Guys Bacon Cheeseburger
920 calories, 62 g fat, 22.5 g sat fat, 1310 mg sodium

EAT THIS: Five Guys Little Bacon Burger
560 calories, 33 g fat, 14.5 g sat fat, 640mg sodium

SAVE: 360 calories

At least they didn’t invent their own language like Starbucks, but pretty much every Five Guys burger is a “Venti.” In fact, their “Little” burgers are, in fact, regular-size burgers that you’d get in any other fast food joint. They just want to make you feel small for ordering smartly.


 

WORST DRIVE-THROUGH BURGER

NOT THAT: Wendy’s Dave’s Hot ‘N Juicy ¾ lb Triple with Cheese
1120 calories, 69g fat, 1990mg sodium

EAT THIS: Wendy’s Jr. Cheeseburger Deluxe
350 calories, 19g fat, 830 mg sodium

SAVE: 770 calories

“Hot and juicy” are not the words that will come to mind to describe you if you spend too much time with the wrong crowd at Wendy’s. But Wendy’s does offer one of the very best burgers around—a totally sensible and decadent junior cheeseburger.


WORST QUESADILLA BURGER

NOT THAT: Applebee’s Quesadilla Burger
1400 calories, 105 g fat, 3260 mg sodium

EAT THIS: Applebee’s Classic Burger
790 calories, 48 g fat, 1220 mg sodium

SAVE: 610 calories

Quesadillas sound healthier because there’s less bun, and hence less of that carb creep that we’re all aware of. But in this case, Applebee’s lets us have it with more than twice as much fat as their Classic Burger.


WORST “HEALTHY” BURGER

NOT THAT: Ruby Tuesday Avocado Turkey Burger
1381 calories, 77 g fat, 2763 mg sodium

EAT THIS: Ruby Tuesday Turkey Burger Wrap
584 calories, 28 g fat, 1395 mg sodium

SAVE: 797 calories

Proving that no good deed goes unpunished, Ruby Tuesday manages to make even their healthy-sounding turkey burger into a punishing exercise in calorie and sodium overload. Fortunately, they offer a turkey burger wrap that makes a lot more sense.


WORST SLIDERS

NOT THAT: Chili’s Big Mouth Bites
1820 calories, 114g fat, 4140 mg sodium

EAT THIS: 2 Crispy Beef Tacos (hold the rice and beans)
640 calories, 18 g fat, 1150 mg sodium

SAVE: 1180 calories

I don’t want food that “slides” in any way, and in this case, the sliding at Chili’s is caused by nearly 2 days’ worth of fat. None of Chili’s burgers comes in at less than 1100 calories. If you’re hungry for ground beef in between two pieces of carbs, opt for the tacos; you’ll save 270 calories if you skip the rice and beans.


WORST SIT-DOWN BURGER

NOT THAT: Ruby Tuesday Bacon Cheese Pretzel Burger
1724 calories, 107 g fat, 3759 mg sodium

EAT THIS: Ruby Tuesday Petite Sirloin
379 calories, 25 g fat, 950 mg sodium

SAVE: 1345 calories
Admittedly, it’s not the same thing. But not a single burger at Ruby Tuesday clocks in at less than 1200 calories—that’s 2/3rds of what the average woman should eat in a single day. If you’re hungry for red meat, try the petit sirloin (379 calories) or a half rack of ribs (470 calories).
Thanks for reading .....

15 Worst Diet Tips Ever

The most dubious diet advice

You know you can't believe everything you read. And still, you haven't eaten an egg yolk since the 90s, and you can't touch a French fry without being saddled with guilt. Oh, and don't even get us started on the whole don't-eat-after-8-PM-or-else mentality. Let's set the record straight once and for all by calling out these 25 worst diet tips—and offering up smart food rules to follow instead.

Fat makes you fat.

Why that's BS: It depends on the type of fats you're eating, says Tricia Psota, RD, a nutritionist based in Washington D.C. "Fats in chips, cookies, and greasy foods can increase cholesterol and your risk for certain diseases. But good fats, like nuts, avocados, and salmon, protect your heart and support your overall health." And when paired with a healthy diet, the right fats can help keep you from being, well, fat, adds Sharon Palmer, RD, author of The Plant-Powered Diet.

Stop snacking to lose weight.

Why that's BS: Eating in small, frequent amounts is a great way to curb hunger, control portion sizes, and make better nutritional choices, says Mike Clancy, CDN, a personal trainer at David Barton's Gym in New York City. "Smarter snacks like nuts, fruits, and yogurt will keep your energy levels high throughout the day."

A calorie is a calorie—and you should count them.

Why that's BS: "Not all calories are the same," says Clancy. "The type of calories, the timing of the calories, and the quality of the calories can significantly alter the effect of the calories on the body," he says. "Food creates reactions within our bodies and the type of food you eat is an important component in diets."
For example, 50 calories of an apple will cause a different internal reaction than 50 calories of cheesecake, says Clancy. "The quality of the calories is also important because the chemicals, hormones, and general byproducts that are found within processed food effects the absorption of real nutrients." Quality calories are nutrient dense, like spinach. Calories that don't contain any nutrients—also known as "empty" calories—are like the ones found in French fries.
Bottom line: Calories are important for understanding portion control, but they’re not the only factor in good nutrition, says Clancy.

Load up on protein.

Why that's BS: Sorry, caveman lovers: eating lots of protein is not the key to healthy weight loss. Why? The body needs three macronutrients: Protein, carbohydrates, and fat, says Rania Batayneh, MPH, a nutritionist and author of the forthcoming The One One One Diet (published by Rodale, which also publishes Prevention), and focusing exclusively on protein for weight loss makes no sense. "You not only deprive your body of fiber and other antioxidants found in healthy carbohydrates—whole grains, fruits, and veggies—but you also run the risk of eating too much fat in your diet which can lead to high cholesterol and triglycerides.”

Go gluten-free to lose weight.

Why that's BS: There's no scientific evidence that gluten is a particularly fattening ingredient, says Palmer. "The problem is that we eat too many refined grains—foods made of white flour or other refined grains," she says.
And cutting gluten without checking with your doctor first can lead to deficiencies in important nutrients, such as fiber, iron, vitamin B12, and magnesium, says MaryAnne Metzak, CDN, a nutritionist in Southampton, NY.

You burn more calories working out on an empty stomach.

Why that's BS: Working out with or without food in your stomach doesn't affect calorie burn—but skipping meals before sweat sessions may result in muscle loss, finds a study published in the Strength and Conditioning Journal. And before you settle for a sports drink, know this: While a quick sip of sugar energizes your muscles, the drink’s other artificial additives can be harmful to your health, says Sanda Moldovan, DDS, MS, CNS, a diplomat of the American Academy of Periodontology.
Instead, go for naturally sweet fruit, like bananas, peaches, and mangos before your sweat session. Or try an ounce of dark chocolate for the same caffeine fix you get from a half cup of coffee. "Chocolate also contains feel-good substances, called neurotransmitters, which are the same release during a 'runner's high,' " says Moldovan.

Eat every 2 hours to rev your metabolism.

Why that's BS: Going four or five (or even eight!) hours between normally-sized meals will not make your metabolism slow down, says Monica Reinagel, MS, a nutritionist based in Baltimore. "Eating more frequently may help stave off hunger, which can help you fight temptation. But if you want to do this, you have to be careful to keep your meals and snacks really small," she says. "Otherwise, eating every 2 hours can simply lead to taking in too many calories over the course of the day."

Watch what you eat during the week, but take the weekends off.

Why that's BS: Throwing caution to the wind on the weekends can offset the consistency and success you had all week, says Batayneh. "On the weekends, we tend to sleep in, maybe missing our workout, typically drink more alcohol and have heavier meals. So if you lose about one pound between Monday and Friday, you just might gain it back—or at least maintain it, really taking away the efforts towards weight loss."
Which means if you're trying to lose weight, the weekends shouldn't be a free-for-all. You still need a plan, says Batayneh. Some suggestions: passing on the bread basket and limiting yourself to one cocktail.

Swear off forbidden foods.

Why that's BS: "We tend to be in 'all or nothing' mode when we diet and never seem to find a middle ground," says Batayneh. "You have to realize that you can’t have pizza, French fries, and chocolate cake all in the same day, but—with careful planning—you can enjoy these foods when they are presented to you. Just don’t go for seconds and share if you can." In fact, research shows that moderately indulging in "forbidden foods" is what keeps people from bingeing on the stuff.

Drink your fruits and veggies.

Why that's BS: While shoving five servings of fruits and vegetables into a juicer seems like a simple and efficient way to get the daily recommended amounts, it comes at a cost, says Batayneh. "Unfortunately, juicing fruits and vegetables removes one of their most valuable components: fiber. Found in the pulp, skin and seeds, fiber’s list of benefits ranges from filling you up to maintaining stable blood sugar levels." If you're juicing more sweet stuff (fruit and carrots) than green stuff you're also going to seriously spike your sugar. (Some juicers allow you to keep in the pulp, so that's another option.)

Eat as few calories as possible.

Why that's BS: "Ugh, awful tip," says Carroll. "When you cut your calories too low, your body acts as if it's going into starvation mode and your metabolism slows down." But a reasonable goal, adds Carroll, is to cut approximately 500 calories each day through diet and exercise, which will lead to a healthy rate of weight loss of one pound per week.

Skip breakfast to save up calories for later.

Why that's BS: This backfires, says Carroll. "People end up overeating at lunch and dinner, often in excess of what they 'saved' at breakfast," she says. "In fact, research on individuals who have successfully lost weight shows that they regularly eat a healthy breakfast." Better if it's high in protein, according to a study published in the American Journal Of Clinical Nutrition.

Say no to nuts.

Why that's BS: Yes, nuts are calorie dense, but that doesn't mean they can’t—or shouldn't—easily be incorporated into a healthy diet when eaten in proper portions, says Carroll. A 2011 study in the Journal of The American College of Nutrition backs this up, with researchers finding that nut consumers, especially tree-nut consumers (think almonds, pecans and pistachios) had a lower BMI and smaller waist circumference compared to non-consumers.
Your move: remove a less nutrient-dense food from your meal plan and incorporate heart-healthy nuts instead.

Schedule regular detoxes.

Why that's BS: "Your digestive system, kidneys, and liver are all actually fairly amazing at 'detoxing' your body on a regular basis," says Carroll. "There's no need for special cleanses or juices."

No food? Grab a multi!

Why that's BS: "While insurance for your health, life, and car are often essential, insurance for your diet really doesn't exist!" says Kirkpatrick. "That's because, except for a few exceptions—folic acid and vitamin D—the vitamins and minerals you get from whole foods are significantly superior to the same nutrients you’d get in a pill."
A 2011 study in the Journal of Agricultural and Food Chemistry found that the key components in broccoli and cruciferous vegetables were seriously lacking in pill form. And a study in the Archives of Internal Medicine found that certain dietary supplements, including multivitamins, folic acid, iron, and copper, appeared to be associated with an increased risk of death in older women.

Thanks for Reading.......

7 Easy Stretches to Do at Work

Tightness in the shoulder, neck, and back often leads to fatigue, injury, soreness, and lack of mobility. It’s a casualty of the modern desk job. Good flexibility allows a muscle to lengthen and the joints to operate through a full range of motion. When muscles are elastic, your posture improves and you breathe deeper. Using more lung capacity sends more oxygen-rich blood to your brain to keep you alert and productive.

Employ the 20-20 rules, advises Alan Hedge, Ph.D., a professor of ergonomics at Cornell University. Every 20 minutes, stand for 20 seconds and stretch or shake things out. “Just 20 seconds away from your computer screen reduces fatigue and increases blood circulation,” says Hedge. Now you’ll have the power to sit up straight.

Every 2 hours, try to the following series of postural correction moves and rejuvenating stretches that will make tight muscles feel great and improve your oxygen efficiency.

1. Chest Elevation

Sit in a chair with your arms at your sides and your feet flat on the floor. Gently raise your chest toward the ceiling, but don’t look up. Keep your chin level with the floor. Hold this position for 10 seconds, then relax, and repeat 5 to 10 times.

2. Scapular Retraction

Get into the position for the chest elevation stretch while sitting, but this time place your hands on your hips. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10 seconds, then relax, and repeat the sequence 5 to 10 times.

3. Chin Tuck

Assume the chest elevation position while sitting. Keeping your chin level with the floor, pull your chin, head, and neck inward (not down). Hold for 10 seconds, then relax and repeat.

Tip: Placing your finger on your upper lip may help guide your head through the proper range of motion and correct any mistakes.

4. Upper Cervical Spine Flex

From the chest elevation position while seated, dip your head forward slightly as if you were nodding “yes.” Feel the stretch in the neck at the base of the head. Pause for 10 seconds, then relax and repeat 5 to 10 times.

5. Upper Back and Neck Scapular Strengthening

To strengthen the rhomboids, try this version of the scapular retraction. Stand upright. Clasp your hands behind your head. Flex your elbows back while pinching your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.

6. Rhomboid Range of Motion

Stand upright. Clasp your hands behind you at the small of your back. Pinch your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.

7. Corner Chest Stretch

Stand facing the corner of a room. Raise your hands to shoulder height, and place your forearms, elbows, and hands against each wall. Lean inward to stretch your chest muscles. Hold for 15 seconds (or until you feel loose).

Tip: By raising or lowering the position of your arms, you can alter the stretch to focus on different parts of the pectorals.

Thanks for Reading....

How to Burn More Calories While You Sleep

If only you could work off the calories from that froyo you had earlier while passed out on the couch. Sounds too good to be true, right? Well, it may not be that far off: Turning down the thermostat while you sleep could help rev up your metabolism, according to a new study conducted by the National Institute of Health Clinical Center.
For the study, 31 healthy people slept in either a 75-degree room or a 66-degree room. Researchers found that the colder sleepers burned more than 7 percent more calories than the warm sleepers—likely because their bodies were working to raise their core body temperature to a stable 98.6 degrees, says study author Francesco Saverio Celi, MD, MHSc, of the National Institute of Diabetes and Digestive and Kidney Disease.
If you lowered the thermostat to 66 degrees at bedtime, you could burn an extra 100 calories over the course of 24 sleeping hours, according to study results. That might not sound like much, but it adds up—in theory at least.
See, researchers don’t yet know whether your body compensates for these calories in another way—like by making you hungrier or less amped to work out when you’re awake, says Celi. Still, if you’re trying to lose a few pounds, it can’t hurt to turn down the temperature before you crawl under the covers. Just make sure you don’t pile on the blankets or wear your warmest pajamas at the same time: You can’t expect to see results unless you tough it out in the cold, says Celi.

Thanks for Reading.....

Juicing for Weight Loss: Does It Really Work?

Juicing is all the rage right now. Dieters and exercise junkies come up with wild concoctions of veggies, fruits and supplements then liquefy them into healthy sounding drinks. But are they really healthy? And is juicing for weight loss really effective?

Part of the reason depends on why you drink your fruits and vegetables. And part of the answer depends on how you include juice drinks into your total diet plan. As a general rule, I skip them altogether and I'll explain why.

Why Do You Drink Juice?

If you sidle up to the juice bar hoping to fill up on the healthy vitamins, minerals and antioxidants that you find in fruits and veggies then chances are good that you're going to get what you pay for. Blueberries for example, are high in vitamin C. Mango has plenty of B6 and vitamin A. Sounds like a good deal right? If you add spinach to your drink, you also get iron, niacin, riboflavin and a host of other healthy nutrients. Now it sounds like a great deal, right? Well, it is a good deal if you don't eat whole fruits or veggies as part of your regular diet.

Juicing - Why I’m Skipping the Fad

So why would I deny myself a healthy concoction of vitamins and minerals? Because I like food, that's why. At least, that's the biggest reason for me. Juice drinks can contain hundreds of calories. If I'm going to consume a few hundred calories, I want to enjoy each and every one. I don't want to slurp them through a straw. I want to see my food on a plate, season it the way I prefer, cut it, chew it and take some time to taste it and enjoy it. Eating is an enjoyable and satisfying experience for me. Juicing shortchanges that experience.

How Many Days Will It Take To Lose 10 Pounds? Use Our Calculator Now

If you’re on a diet, you may also need to enjoy the sensory experience of eating. For many people, dieting is stressful. Losing weight may mean that you have to give up some of your favorite foods and eat less than you normally would. When you also deny yourself the positive sensory experiences that happen at mealtime, you could easily tip the stress scales too far in the wrong direction and end up giving up on your diet altogether.

More Downsides to Juicing

But even if the sensory experience of eating isn’t important to you, there are other reasons to think about whether juicing for weight loss is right for you.

• Excess sugar: Depending on how your juice drink is made, it can contain disproportionately high levels of sugar. Even if you don't add extra sugar, most sweet fruits contain high levels of fructose. When you separate fructose from fiber (found in the meat of the fruit) the sugar is digested very quickly. You could end up becoming hungry and eating more a short time later.


• Excess calories: It's easy to think that you'll consume fewer calories in a glass than you would on a plate, but juice calories can skyrocket when you're throwing gobs of stuff into a machine. If your juice drink is replacing a meal, then it's reasonable to consume 400 or 500 calories in liquid form. But for many people, the drink is an addition to their meals and snacks. If you're trying to lose weight, those calories could be a problem.


• Whole fruits and vegetables are better for you. The whole forms of fruits and vegetables are really good for you and juicing may mean that you to eat less of them. When you eat fruits and veggies in their whole from, you benefit from the fiber and the texture in those foods. And because whole fruits and vegetables usually take longer to eat, you may end up consuming fewer calories in a sitting.

Just because I haven't jumped aboard the juice trend, doesn't mean that you should quit the habit if you like juicing to lose weight. But just like with anything you put in your mouth, you should know what you're eating and why. Make sure you know the nutrient content, including grams of sugar and total calorie count, before you decide whether or not your juice drink is healthy.

Thanks for Reading........

Three Nutrition Lies We Tell Ourselves

Lets make a list of lies we tell ourselves about eating -- basically how we stretch the truth about certain beneficial foods to justify our over-indulgences, even when we have the best of intentions. Here are three that I can think of:

1. If a little olive oil is good, a lot is better, so you can eat more.
   Olive oil is good for your heart because it's rich in monounsaturated fatty acids called oleic acids. When you replace some of your saturated fat intake with monounsaturated fats, you're doing your heart a favor. But here's what makes it tricky. First, you need to reduce some of those saturated fats, not just pour the olive oil on top of your regular saturated fat intake (if it's high). Also, all fats are high in calories, coming in at 9 calories per gram, so consuming a lot of olive oil can add too many calories, which leads to weight gain. Which can be bad for your heart when you become obese.
2. Chocolate is a health food, so you can eat more.
   Cocoa contains polyphenols that could have health benefits. The problem is that we rarely consume plain cocoa (although I'm waiting for a shipping of ground cocoa beans as I write this). Chocolate is a combination of cocoa, sugar and fat, usually a tropical fat, that melts at body temperature so we get that fabulous mouth feel as it melts in the mouth. So, while the sugar and fat make chocolate delicious, they pretty much overtake any heart-health benefit.
3. Frozen yogurt is better than ice cream, so you can eat more.
   Yogurt is good for you because it's low in fat and an excellent source of calcium, protein and probiotics that help keep your digestive system healthy. Frozen yogurt is probably better than regular ice cream because it's so low in fat, but it still has lots of sugar, so you still need to watch your serving size. It might not have as much of the beneficial bacteria either. The best way to enjoy yogurt is to stick with plain yogurt and add some berries or maybe a little honey.

You may notice I didn't include any of the controversial stuff about artificial sweeteners or fad diet idea because one side's lie is always the other sides' truth. Any more food lies we tell to ourselves?