How you CAN beat your 'fat genes' and lose weight... with exercise

When getting in to last season’s clothes is a struggle, it is all too easy to tell ourselves that being plump is in our genes. 

But those cursed with the ‘fat gene’ are mistakenly shunning exercise in the belief they are powerless to shift those extra pounds, a study claims.  

Experts have found that when it comes to our weight, we are not slaves to our genes after all.

Being active can melt away unsightly rolls of fat – even in those who have inherited DNA that makes them prone to obesity. 

Their study focused on the ‘junk food gene’, a strain of DNA carried by around two-thirds of Britons which makes them crave fatty and sugary foods.

hose with a flawed version of the FTO gene, as it is known, eat 100 calories more per meal than people without it. Over a week, this amounts to an extra 2,100 calories – a whole day’s food.

Researchers at the Medical Research Council’s Epidemiology Unit in Cambridge examined data on genes, weight and the exercise habits of 220,000 adults from around the world. 

Like others before it, the study linked flawed FTO genes with obesity. But it also highlighted the value of exercise.

In couch-potatoes with one copy of the gene, odds of obesity were 30 per cent higher than in those who do not have it. In those who exercised, the gene only raised the odds 22 per cent.

It means exercise cuts the effect of the FTO gene by 27 per cent, the PLoS Medicine journal reports. 

Some 49 per cent of Britons have one flawed copy of the FTO gene. 

Another 14 per cent have two copies and are on average almost half a stone heavier than people without the gene. Exercise can help them too, the study found.

Those with two copies of the gene who did not exercise had a 69 per cent higher chance of obesity than those without the gene. The figure fell by 29 per cent in those who exercised.

A summary by the journal’s editors said: ‘The wider public view of genetically determined obesity not being amenable to exercise is incorrect.’

source: dailymail

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Posted in: Exercise,Weight loss

Bizarre beauty secrets: Is there ANYTHING we women won't do in the pursuit of good looks?

Haemorrhoid cream for eye bags, hairspray to fix our make up and whitening toothpaste smeared on our bodies to remove fake tan... These are just a handful of the wacky tips women confess to using in the pursuit of beauty. 

Other tricks of the trade that emerged in a study of 2,000 women's top beauty habits included placing cold teaspoons on puffy eyes to soothe swelling and sleeping on the back to prevent wrinkles forming. 

Researchers who carried out the detailed study into women's rituals found four out of ten women utilise goods found in kitchen cupboards to look good. 

Homegrown beauty: Women will go to extreme lengths to improve their looks, a study revealed today

Topping the list came cooling cucumber, said to be effective at calming the complexion, and lemon for whitening nails and lightening hair. Strawberries are also said to brighten teeth, while cooled tea bags placed on the skin can have a soothing effect.

The research, carried out by Modern Milk, revealed that despite the glut of expensive beauty treatments on offer at salons, the majority of women stick to tried and tested beauty rituals passed down through the family or gleaned from female friends and colleagues.

Yesterday a spokeswoman said: 'Some of the beauty treatments in this list are more extreme than others and it's clear the lengths some women will go to to look beautiful.

Unusual: Women experimenting with haemorroid cream under the eyes and found it helped to reduce dark circles, the study revealed

'Having some little hints and tricks up your sleeve is one thing, but trying to constantly sleep on your back to avoid wrinkles or spraying your face with hairspray are quite severe.

'We wanted to poll women to find out what alternative beauty treatments they use and whether people make use of ingredients from kitchen cupboards.

'The age old trick of putting cold teabags or cucumber on the eyes to reduce puffiness is clearly still used today.'

BIZARRE BEAUTY SECRETS

• Haemorrhoid cream on under-eye bags
• Apply whisked eggs to hair to make it shiny
• Whitening toothpaste to get rid of fake tan on palms
• Hairspray sprayed into face to fix make-up
• Toothpaste on spots to reduce redness
• Sleep on back to avoid wrinkles
• Lemon juice to whiten tips of nails
• Cucumber on eyes to reduce puffiness
• Legs shaved with hair conditioner to soften hairs
• Bed socks filled with moisturiser for soft feet
• Talcum powder brushed through hair to remove oil
• Pinching cheeks to give a natural blush
• Nail polish in fridge to keep fresh
• Lipstick on cheeks when you run out of blusher
• Toothpaste on insect bites
• Lemon juice to lighten hair
• Spray hairbrush with perfume
• Heat up eye lash curlers before using them
• Cold teaspoons applied to eyes to make puffiness go down
• Mix a drop of serum with foundation to make skin look glowing
• Drink milk every day
• Drink two litres of bottled water everyday

Many of the tips have been handed down through generations.

Brushing hair with talcum powder to freshen up greasy roots and using lipstick on the cheeks when blusher runs out were common tricks used by our grandmothers. 

But alongside these traditional tips came a plethora of more modern unconventional habits undertaken by women in the privacy of their bathroom.

The study found many shave their legs with hair conditioner to soften the stubble.

Others admitted to splashing lemon juice on their hair in the hope it will develop a lighter tint when exposed to the sunlight.

Smearing toothpaste on spots and blemishes and sleeping in socks full of moisturiser are also common.

Vaseline is regularly used to smooth out frizzy hair and many women also use toothpaste to soothe insect bites.

Using tea tree oil on ingrowing hairs and steaming the face in herb water also made the list.

But most strange of all has to be the use of haemorrhoid cream to decrease under-eye bags. 

Women who have experimented with the theory say the cream shrinks enlarged capillaries on the face, thus reducing the appearance of dark circles. 

We'll have to take their word on that one.

source: Dailymail

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Posted in: Beauty

Why you get fatter in winter... even though you eat LESS

The shorts and swimsuits have been put away, mince pies are on the shelves and all thoughts of dieting have been forgotten until January. We are all ready to pile on a few pounds. 

We gain an average 2lb to 4lb at this time of year, but is putting on weight inevitable? 

Here, experts reveal the truths and myths behind winter weight gain.

White fat stores energy, brown fat burns calories for heat. So why do we feel like eating more when it turns cold?

DON’T WE NEED TO EAT MORE TO STAY WARM? 

This is a common belief — but it couldn’t be more wrong, says Ahmed Ahmed, consultant gastrointestinal and bariatric surgeon at Bupa Cromwell Hospital. 

‘Those who carry excess weight actually feel colder,’ he says.

‘When you put on fat from excess calories it is white adipose tissue; the only fat that keeps you warm is brown adipose tissue, which babies have and which is due to genetic programming.’ 

While white fat stores energy, brown fat burns calories for heat. So why do we feel like eating more when it turns cold?

While white fat stores energy, brown fat burns calories for heat. So why do we feel like eating more when it turns cold?
In our ancestors’ time, the winter months were associated with famine. One theory is that we’re genetically programmed to increase fat stores in autumn to help us survive — known as the ‘thrifty gene hypothesis’.

‘The problem is that we no longer need to store fat because we have an abundance of food available all year round. The famine never comes, so we never use up the stores,’ says Mr Ahmed. 

Even if the theory were correct, it’s not an excuse for getting tubby. 

‘Hypothetically, our genes may favour fat storage; but you can control what happens by making the right food choices.’

BUT I ALWAYS FEEL HUNGRY...

If we wrap up warm when going out and keep our homes well heated, it is unlikely that British winter temperatures will contribute to any significant alteration in appetite. 

‘Your body maintains its core temperature very tightly, even during winter,’ says Dr Jeremy Tomlinson, an endocrinologist at the University of Birmingham. 

So is hunger all in the mind? Maybe not. Melatonin, the hormone triggered by darkness that makes us feel sleepy, can also have a role in appetite. 

‘In spring and summer, levels of melatonin decline, but in autumn and winter levels of melatonin increase,’ says Dr Perry Barrett at Aberdeen University, whose research specialises in seasonal weight gain in mammals. ‘This hormone acts on appetite.’ 

In most mammals, this increase in melatonin reduces hunger — a strategy to deal with diminished food resources. But in some  species the same system produces opposite effects, so it’s possible this could account for increased hunger and weight in humans. Well, it’s a good excuse anyway. 

SO WHY DO I CRAVE STODGY PUDDINGS? 

Studies show that when we're suffering with ennui, we use comfort foods as a pick-me-up twice as much as usual

What may surprise you is that most of us eat more in spring and summer: it’s just the type of food we want that changes in autumn. 

‘In spring and summer we take in more carbohydrates, but we develop a tendency for fattier foods in autumn,’ says Dr Barrett. 

And that may be driven simply by a desire to cheer ourselves up.  

Professor Craig Jackson, head of psychology at Birmingham City University, says: ‘In winter, we tend to develop a lower level of happiness, called ennui. This is basically low level dissatisfaction, which we get when it’s cold, wet and dark.’ 

He adds that studies show that when we’re suffering with ennui, we use comfort foods as a pick-me-up twice as much as usual. 

‘In winter, we go for energy-dense, calorific foods, which tend to be sweeter or fattier,’ says Dr Barrett.

The problem is that these high-sugar snacks will inevitably lead to a sudden drop in blood sugar levels, leaving you craving more energy. You then get into a rollercoaster of highs and lows — and store the surplus calories as fat.

I DON’T EAT MORE, YET I GET FATTER 

research suggests low levels of vitamin D — the sunshine vitamin — can affect our weight in winter. 

‘Your body needs sunlight to synthesise vitamin D, but in  winter there are fewer daylight hours, people go outside less  and when they do they wrap up in gloves and scarves, so their skin has little exposure to light,’ says Dr Stephanie Dillon, senior lecturer in Nutrition at the University of Central Lancashire. 

Preliminary studies suggest that people with low levels of vitamin D store more fat, though the precise mechanism is still being identified. 

‘It appears that lack of vitamin D reduces fat breakdown and triggers fat storage — so calories you consume are stored in adipose (fat) cells rather than being used for energy,’ says Dr Dillon. 

‘Numerous studies show low levels of vitamin D in the overweight and obese.’ 

Boost your vitamin D levels by eating more oily fish and getting 20 minutes of exposure to sunlight every day, preferably with your forearms uncovered.

If we're not out and about, we're at home - and that usually means doing activities we associate with eating, such as sitting on the sofa watching TV

IT’S NOT MY FAULT — I BLAME THE TV 

You’re half-right. During the summer months we flock to parks and beaches and enjoy long walks in the sunshine, but come October the sofa suddenly regains its allure. 

‘If we’re not out and about, we’re at home — and that usually means doing activities we associate with eating, such as sitting on the sofa watching TV,’ says Professor Jackson. 

He recommends keeping a food diary and thinking carefully about everything you eat. 

‘Ask yourself whether you need it, and if you will have a chance to burn off the calories,’ he says. 

Mr Ahmed stresses the importance of maintaining an exercise regimen throughout winter.

By LAURA TOPHAM

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Posted in: Diet

Piles home treatment

A sizeable number of people suffer from piles or hemorrhoids. Piles are essentially a condition that results due to the swelling of veins in and around the rectum. There are two types of piles; internal piles - where the swelling is located inside the anal passage and can be felt rather than seen; external piles - where the swelling is easily visible because they are located just outside the anus. Internal piles cause the discharge of dark colored blood whereas external piles are extremely painful with little or no blood discharge. Constipation or forcing out stools could lead to the rupture of the veins and this results in bleeding piles. This will cause internal bleeding or external bleeding, depending on the location of the rupture.

There is an abundance of information on piles and hemorrhoids on the internet because of the high incidence of the condition, but despite this there is a lot of confusion on the subject. This is because most individuals are embarrassed or awkward about discussing some health problems and consider them to be of a personal nature. Very often otherwise health conscious individuals even defer going to a doctor or seeking medical treatment simply out of fear or anxiety of social discomfort. The fact is that piles problems are exceedingly common and if treated effectively can be cured permanently. Piles is not a disease, but is a condition that could be caused by some underlying infection, but there is no such thing as a piles infection. In most cases piles is simply caused due to faulty eating habits, with diets that are deficient in essential fiber, while being extremely rich in fat.

Piles symptoms, cures and treatment are connected and it is important to identify the cause of the piles for a lasting piles cure. Piles may be caused by a variety of factors apart from the most common diet causes. The direct cause being the exertion of excessive pressure on veins in the anal region causing them to get inflamed. Obesity can contribute to the development of piles and severely aggravate the problem because of increased pressure. For the same reason piles symptoms in pregnancy are not uncommon and the condition usually resolves naturally post delivery. In such scenarios simple home remedies for piles can offer a great deal of relief. Typically these would include diet remedies and modifications to your lifestyle. While there are piles remedies for quick relief it is absolutely necessary to make changes to your lifestyle and diet for a lasting cure to the condition. Failing this piles will simply keep recurring and worsen over time. In cases where piles have been caused by some underlying condition such as bowel cancer then treatment would need to address that underlying condition to cure piles.

This is one condition where home treatment is preferable as natural home remedies for piles are not just effective, but also a lot safer. Constipation is not just a contributing factor to piles, but it can make the passage of stools excruciating when suffering from piles. In such situations it may be necessary to take laxatives or seek medical help. Keep in mind however that frequent usage of laxatives can be dangerous as it may create a dependence, with lazy colon syndrome, where the bowels cannot be evacuated without consumption of a laxative. Natural laxatives like dates are therefore a much better idea. Curing piles or successfully passing stools is however not the end of the problem and it is important to make changes to your diet, including more fiber rich foods and water to prevent the problem from recurring.

It may help to look for piles pictures and symptoms diagrams online to get a better perspective of the condition.

Piles Symptoms

Pain or Irritation While Passing Stools, Bleeding

The symptoms of piles are easy to spot. The first and most obvious piles symptom is the experience of pain in the rectum while passing stools. This could be followed by other symptoms such as bleeding, soreness and itching. Piles symptoms can differ from one case to another and so it is important to get a definite diagnosis.

Piles Causes

Piles Symptoms, Causes, Remedy and Diet

Chronic Constipation, Bowel Disorders

The primary cause of piles is chronic constipation and other bowel disorders. The straining in order to evacuate the constipated bowels, and the pressure thus caused on the surrounding veins leads to piles. Piles are more common during pregnancy and in conditions affecting the liver and upper bowel.

Other Causes

Other causes are prolonged periods of standing or sitting , strenuous work, obesity, general weakness of the tissues of the body, mental tension, and heredity.

Piles Home Remedies

The Use of Dry Figs in the Treatment of Piles

Use hot water to clean three or four figs and then soak them overnight. Eat the figs next morning and drink the water in which they were soaked. It is beneficial if you eat the figs in the evening as well. This effective piles home remedy must be repeated for at least three to four weeks. The figs contain tiny seeds that stimulate the peristaltic movement in the intestines. This causes a bowel movement thus keeping the alimentary canal clean. This is one of the most effective home remedies for piles as it alleviates the pressure on the anal region and the hemorrhoids begin to contract. Therefore in order to get rid of piles, constipation must be avoided at all costs.

The Use of Mango Seeds to Treat Piles Disease

Mango seeds seem to be an effective cure for piles. The seeds must be properly dried, powdered and stored in a clean, dry place. One or two teaspoons of this powder must be consumed two times a day. You can use this natural piles treatment at home to reduce the swelling and inflammation which will consequently reduce your pain and discomfort.

The Use of Java Plum or Rose Apple in the Treatment of Piles

Another effective piles home remedy is the Java Plum also known as Rose Apple. This fruit must be consumed every morning for a period of two to three months. Consumption of this fruit is known to be an effective cure for bleeding piles.

The Use of Radish in the Treatment of Piles

White radish helps alleviate the symptoms of piles. Consume a mixture of 100 mg of grated white radish and a teaspoon of honey, or drink the juice of this vegetable twice a day, about 60 to 90 ml. This piles home remedy can be used as an external medication as well. Make a paste of white radish mixed with milk and apply it on the affected area to experience relief from the swelling and the pain.

Piles Treatment Using Turnip

The leaves of turnip have been found useful in this disease. The juice of these leaves should be extracted and 150 ml given to the patient. It is, however, necessary to take a proper diet of raw fruits and vegetables while taking this juice. For better results, 50 ml of the juice should be mixed with equal quantities of juices of watercress, spinach, and carrots.

Piles Treatment Using Bitter Gourd

The juice of the fresh leaves of bitter gourd is also valuable in piles. Three teaspoons of the leaf juice, mixed with a glass of buttermilk, should be taken every morning for treating this condition. A paste of the roots of the bitter gourd plant can also be applied over piles with beneficial results.

Piles Treatment Using Ginger

Ginger is also useful in this disease. Half a teaspoon of fresh ginger juice, mixed with one teaspoon each of fresh lime juice and fresh mint juice, and a tablespoon of honey, constitutes an effective medicine for piles.

Piles Treatment Using Onion

Onions are valuable in bleeding piles. About thirty grams of this vegetable should be finely rubbed in water and sixty grams of sugar added to it. It should be taken twice daily by the Patient. It will bring relief within a few days. Onion is also useful in the treatment of dry piles. A crushed onion, skinned and roasted in aches, may be applied with beneficial results.

Piles Treatment Using Wheat Grass

Wheat grass juice used as an enema helps detoxify the walls of the piles. The general procedure is to give an enema with lukewarm or margosa water. After waiting for twenty minutes, 90 to 120 ml of the wheat grass juice enema is given. This should be retained for fifteen minutes.

Piles treatment using Sesame Seeds

Sesame seeds are also valuable in piles. They can be taken in the form of a decoction by boiling twenty grams of seeds in 500 ml of water till it is reduced by one-third, or as sweetmeats. Ground to paste with water, they can be given with butter for bleeding piles.

Piles treatment using Chebulic Myroblan

The herb chebulic myroblan is a popular remedy for piles. It is very effective as a laxative and is highly astringent. The fruit should be roasted to a brown colour in cluster oil, and then powdered and stored. Half a teaspoon of this powder at bedtime will bring about normal bowel movements in the morning, and the astringent property of the fruit will heal masses. A decoction of the herb prepared by boiling six 10 seven dry fruits in half a litre of water should be used for washing bleeding piles. The paste of the fruit mixed in a bland oil is good as an external application.

Piles Diet

Piles : Home Remedies suggested by users

Fruit Diet

The treatment of the basic cause, namely, chronic constipation, is the only way to get rid of the trouble. To begin with, the entire digestive tract must be given a complete rest for a few days and the intestines thoroughly cleansed. For this purpose, the patient should adopt an all-fruit diet for, at least, seven days. Thereafter he may adopt a diet of natural foods aimed at securing soft stools.

Other Piles Treatment

Exercise

A topical piles cream/ointment along with dietary changes is generally effective in treating piles. In severe cases, however, surgery for the removal of piles may be necessary. It is important to understand what causes piles so that you can prevent a recurrence of the problem. Exercise is important and useful for everybody but more so for those suffering from piles. Exercising causes the abdominal muscles to flex and will also increase and improve circulation in the rectal region thereby providing relief from constipation and congestion. A sedentary lifestyle with little or no activity might aggravate the condition. Therefore, exercising is a sure shot technique in the treatment of piles.

source:home-remedies-for-you

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Posted in: Piles

5 Ways to Lose 5 Pounds

Simple Ways to Slim Down

Image: Thinkstock

Five doesn’t seem like a huge number when it comes to throwing down a Lincoln to pay for lunch or applying the 5-second rule (we know you do it), but when it comes to losing weight, dropping 5 pounds can seem monumental.

However, like all goals with perspective and a plan, shedding the weight becomes totally attainable. Think of it this way: If you cut 200 calories each day through diet or exercise, you’ll be on track to lose a fiver in 3 months. Want to speed things up? Eliminate 500 calories from your daily intake to lose roughly 5 pounds in a month.

Drink More Water

Research indicates that chugging H2O curbs appetites. In fact, in one study by the American Chemical Society, dieters who drank water three times a day before meals over 12 weeks shed about 5 pounds more than those who did not boost their water intake. Water’s benefits don’t stop there: Agua also keeps you energized, so you’ll have the vigor needed to burn additional calories in the gym, on the tennis court, or wherever the day takes you. “Even being slightly dehydrated can lead to feeling fatigued,” says personal trainer Jim White, RD, owner of Jim White Fitness & Nutrition Studios in Virginia Beach, VA. And soda fiends out there can chop more than 200 calories from their diets by replacing a 20-ounce bottle of nondiet cola with some refreshing H2O.

Say No to a Side of Fries or Potato Chips

A 4-year study on the effect of lifestyle on weight gain revealed potatoes and potato chips were closely linked to packing on pounds, which shouldn’t come as a surprise. After all, a medium order of french fries is loaded with 380 calories, and a 1-ounce serving of potato chips adds 150 calories. Replace these greasy sides with fresh veggies to save yourself hundreds of calories in a week.

Cut Down on Added Sugars

On average, Americans consume 475 calories of added sugars daily, estimates Rachel Johnson, RD, PhD, a professor of nutrition at the University of Vermont. You, too, can do the math. Eliminating added sugars could save you thousands of calories in a week. In fact, a study review published in the journal Public Health Nutritionfound that the consumption of sugar-sweetened beverages contributed to 20% of weight gain between 1977 and 2007. Other offenders included cookies, cakes, doughnuts, and dairy desserts. To trim hundreds of empty calories from your daily diet, check nutrition labels. “Look for anything that ends in the letters "ose,” the biochemical ending for sugars, such as sucrose, dextrose, fructose, and maltose, and the word syrup,” Johnson says. If it’s sweetened, skip it.

Beware of Hidden Calories

We’ve got to give credit where it’s due: Following reports about their high-calorie eats, many restaurant chains have begun to disclose calorie information on their menus. But while these eateries are off to a good start, a recent study from Tufts University showed that the calorie counts that appear may be incorrect. Researchers found that 19% of the foods they tested contained at least 100—and in one case 1,000—calories more than what was stated on the menu. Additionally, the biggest culprits of this calorie miscalculation were items usually viewed as healthy choices (think salads and soups). This means even diligent dieters may inadvertently consume more calories than they intend. The best way to fight back: Learn appropriate portions for common foods and skip calorie-laden condiments and dressings.

Move More

Not all calories are lost at the kitchen table. Daily physical activity chips away at unwanted pounds.

If lifting weights and running the treadmill have become a snooze, shake things up with some unconventional training, suggests White. “Choose an activity that you enjoy, whether it’s yard work, pole dancing, Zumba, or Pilates—anything that gets your body going.”

Whether you already work out or haven’t hit the gym in a year, slash even more calories by integrating these activities into your weekly routine.

To burn…*
More than 100 calories, try:
Walking for an hour at 2 miles per hour (183)
Cooking for an hour (176)

More than 200 calories, try:
Raking the lawn for an hour (281)
Cleaning the house for an hour (246)
Bowling for an hour (219)
Leisurely bicycling (less than 10 mph) for an hour (292)

More than 300 calories, try:
Golfing for an hour while carrying your clubs (329)
Mowing the lawn for an hour (387)
Dancing for an hour (317)
Playing baseball or softball for an hour (365)

More than 400 calories, try:
Doing high-impact aerobics for an hour (493)
Hiking for an hour (438)
Stationary bicycling or rowing for an hour (493)

More than 500 calories, try:
Playing basketball for an hour (584)
Jogging at 5 miles per hour (584)
Using a stair treadmill for an hour (657)
Swimming laps for an hour (511)

*Based on the average calories burned for a 160-pound man according to the compendium of physical activities.

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Posted in: Burn Fat,Fitness,Weight loss

Simple ways to shave 250 Calories

These 9 challenges will help you burn more calories, eat less & reap major effects with less effort

It’s been drilled into our heads that 3,500 calories equals a pound of fat—cut 500 calories every day for a week and you’ll be a pound lighter. But according to a new study in theLancet, most people actually will lose only half the weight predicted by the 3,500-calorie rule. Why? Muscle burns more calories than fat, so the rate at which your body gains and loses weight depends on, in part, your body’s make up.

Before you throw your diet—or scale—out the window in frustration, change your expectations. It might sound counterintuitive, but the same study suggests that you’re better off cutting just 250 calories a day. You’ll still lose about 25 pounds over 3 years and probably feel less deprived while you’re at it. So lose weight the easy way. Here, 15 ways to shave 250 calories from your day.

Nix the Muffin

Shave 340 calories
America may run on Dunkin’, but your body could probably run on fewer calories and still function just fine. Instead of going with the chocolate chip muffin (610 calories, 23 g of fat), order a chocolate frosted doughnut (270 calories, 15 g of fat) and save 340 calories.

Make Your Own Trail Mix

Shave 251 calories
Loaded with way too much sugary dried fruit and candy, store-bought trail mix has veered far from the good-old raisin and peanut blend from your Cub Scout days. A half-cup of the store-bought kind packs an average of 346 calories! Shave off 176 calories by making your own concoction with 1/2 cup of Fiber One cereal, 15 raisins, and 15 peanuts, suggests Erin Palinski, RD. Trade your regular 20 ounces of Gatorade for the low-cal G2 version and cut another 75 calories.

Take a Hike

Shaves 250 calories
Grab your hiking shoes and head out to enjoy the fall foliage. A 160-pound person will torch 250 calories every 35 minutes spent trekking on the trail.

Split Dessert

Shave 246 calories
Life’s little pleasures are better when you share them. Divvy up a slice of tiramisu with that special someone and save close to 250 calories.

Make Mashed Potatoes with Greek Yogurt

Shave 480 calories
Channel Paula Deen and your mashed potatoes—complete with butter, cheese and a liberal helping of sour cream—can pack up to 600 calories per serving. Upgrade the nutritional value of this side dish by subbing in Greek yogurt for sour cream and cutting down on butter, recommends Palinski. The spuds will still be rich and creamy, but for 480 fewer calories.

Eat Just the Inside of Your Pie

Shave 250 calories
Skip the calorie-laden piecrust and enjoy the warm filling, says Sari Greaves, RD, nutrition director at Step Ahead Weight Loss Center in Bedminster, NJ. That alone will cut about 150 calories. Say no to the dollop of whipped cream (save 30 calories) and trade your scoop of vanilla Häagen-Dazs for one from its Five line (save 70 calories).

Choose a Broth-Based Soup

Shave 300 calories
“Eating a broth-based soup instead of a cream-based one is going to be a lot healthier,” says Palinski. Not only does cream have more fat and calories, but also it’s typically used in soups made with starchy carbs, such as potatoes. While a serving of New England clam chowder can pack up to 480 calories, a cup of minestrone can warm you up for only 180 calories.

Drink Water before Every Meal

Shave 270 calories
Drinking two glasses of water before eating may reduce your consumption by 90 calories a meal, report Virginia Tech researchers. Want other strategies to eat less? Eating slowly can help you shave 66 calories per meal; chewing gum before you eat can cut another 68 calories.

source: fitbie.com

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Posted in: Fitness,Weight loss

it occurred to me

it occurred to me

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