Jumping Rope vs Running: Which Is Better for Exercise?

 Here's how the two cardio powerhouses measure up—and how to choose which one to incorporate into your routine.

Jumping rope vs. running

When it comes to picking the best do-anywhere cardio workout, both running and jumping rope stand out as top contenders. Both get your heart rate high, your lungs and heart working hard, and your body sweating.

They’re also both known for requiring little to no equipment. To run, you just need a good pair of sneakers. To jump rope, you just need, well, a jump rope. Both can be done outside, too, which is a major bonus for anyone looking for a change of scenery and some fresh air. (And doesn’t that describe all of us right about now?)

So, if you want to add more cardio to your exercise routine, which is better: jumping rope or running? The answer depends on a lot of factors. Here’s how to assess the pros and cons of each, and determine which activity is the best option for you.

Jumping rope: The pros
An efficient workout

Jumping rope is a great exercise to boost your heart rate and work your heart and lungs. Its ability to raise your heart rate quickly also means it’s a calorie-burner. You can turn up the intensity simply by jumping faster, or by using a weighted rope once you’re proficient—though, you’ll want to start with a regular speed rope if you’re new to it.

Strengthens your lower body

Jumping rope also builds strength in the lower body, says Jacque Crockford, certified personal trainer and exercise physiology content manager for the American Council on Exercise (ACE). Jumping quickly off the ground over and over again works the muscles in the lower legs and ankles. This motion puts stress on your body in a new way. Over time, building this quick, explosive strength can help prevent injuries when you’re doing other sports or activities, Crockford says.

Improves coordination

It’s also great for improving coordination. It requires significant mind-body communication to do successfully, says Kira Stokes, celebrity trainer and creator of the Kira Stokes Fit app. When you’re starting out, it’s likely going to feel really hard. It’s totally frustrating to not be good at a playground activity. But if you stick with it and practice, your coordination will improve and it’ll start to feel much easier.

Protects bones

Jumping rope can also work the core and arms, and help increase bone density. It involves impact, for sure. But if you jump only one or two inches off the ground, keep your knees bent as you land, and stay light on your toes, jumping rope can be less stressful on your joints than running.

Jumping rope: The cons
It can be boring

It’s really hard—mentally—to jump rope for a long time. It’s great for short cardio intervals or even a full 10-minute workout. But it can feel really monotonous to jump rope for much longer than that.

It takes practice

A lot of people also find it unenjoyable because it’s not easy to master. That’s normal, and with some practice, you’ll get better. But you do have to stick it out for a little while and practice regularly.

How to start jumping rope

Stokes suggests setting aside a small window of time, 10 minutes or so, each day to practice. Crockford likes using a jump rope as a form of cross-training. It also makes for a great cardio burst in between circuits of a strength workout, or a finisher at the end of a workout.

Like any other type of physical activity, you have to build up slowly to get your body used to the jumping motion and quick ground contact, says Crockford. “You will feel it the next day in your calves and ankles and legs.”

Just remember to ease into it: If you go too hard too fast, you can end up hurting yourself or just decide you hate how jumping rope makes you feel and quit before you can get into a groove. As you get better, you can try variations like single-leg jumping and alternate-leg jumping.

Running: The pros
Good for the heart and lungs

“Running in and of itself is a great cardiovascular activity,” says Crockford. You can run at your own pace, and make the workout as intense (running sprint intervals or tackling hills) or low-key (jogging at a leisurely pace) as you like. Even running slowly has great benefits for your heart and lungs.

Burns calories

Running burns a significant number of calories, and the faster and longer you run, the more you’ll burn. Interestingly, both jumping rope and running at an 8.5-mile-per-minute pace burn calories at a similar rate, according to The Adult Compendium of Physical Activities.

Boosts mood

A lot of people also find that running makes a huge difference in their mental health. Whether it’s a true runner’s high or just having a chunk of time to focus on your movement, maybe listen to music or a podcast, running can be a real stress reliever.

Even though we think of it primarily as a cardio workout, running also works the legs, glutes, and core. Running is a great exercise for maintaining healthy bones, too.

It also doesn’t require any specific skills. We all naturally know how to run. It doesn’t require the same sort of skills work that jumping rope does. That doesn’t mean running is easy. But most of us can just get up and go without stumbling over a piece of equipment.

Running: The cons
Injury risk

Running is also notorious for injuring people. According to Yale Medicine, at least 50 percent of regular runners get hurt each year. Most injuries are from overuse, which occurs when tendons, nerves, muscles, or any other part of the body, is subjected to the same strain over and over again.

Running puts a lot of impact on joints, but it isn’t necessarily bad or guaranteed to cause injury. The problem is that many people take up running and neglect to supplement it with cross-training that strengthens the muscles used and prepares the body for the impact.

If you run often and don’t do much else in terms of exercise, over time, the repetitive motion may contribute to injury, Crockford says. So you need to make sure you’re also stretching and strength training to keep your body healthy.

Takes a while to adjust to the workout

Also, if you’ve ever tried to start running, you know that it generally feels pretty awful for quite some time. It takes a while to get conditioned to running, to get to that point where it feels good and maybe even euphoric. It takes a lot of consistency and commitment to get into a routine.

How to start running

The best way to ease into a regular running habit is to mix it with walking. Try walking for four minutes and then running for one or two minutes; repeat that ratio for roughly 30 minutes. Do that for a few weeks, then decrease your walking time by a minute and up your running time by one minute. Keep shifting the ratio of running to walking as your body becomes accustomed to the demands.

The verdict

Jumping rope and running have many of the same benefits. The “better” of the two may depend on the situation. For example, if it’s snowy and icy outside and you don’t have a treadmill at home, jumping rope can be a convenient way to still get your heart rate high and check off your cardio workout for the day. If the weather is gorgeous, get out there and enjoy a run—or head to the park with your rope and play around a bit.

If you have arthritis or any existing joint injuries or issues, you’ll want to talk to your doctor before taking up either activity.

And always, always, always, start slow. Going 100 mph out of the gates with either running or jumping rope is a surefire way to get injured, burn out, and resent the activity. The best way to stay injury-free and learn to actually enjoy jumping rope or running? Start with just a few minutes, go at a leisurely pace, and work up both speed and time or distance.

On that note, your choice of jumping rope vs. running may just come down to which activity you enjoy more. There’s nothing wrong with that. The best exercise really is the exercise you’ll actually do and stick with. Give them both a try, and follow your fast-beating heart.

This Simple Morning Workout Melts Fat All Day Long, Say Experts

 This Simple Morning Workout Melts Fat All Day Long, Say Experts

It's a common refrain you'll hear from countless personal trainers: "The best workout you can do is the one you actually do." In other words, any fitness is better than no fitness at all, and if your schedule only permits you to squeeze in your sweat sessions in the evenings, over your lunch break, or even at your desk while you're toiling away on deadline, that's fine—it's the best you can do. But if you've got more flexibility, there's a mountain of evidence suggesting that you should move your exercise routine to the morning.

Sure, you'll likely have less distractions, you'll feel more energized all day long, and you'll start your day on a positive note with the single best stress relief method one can do this side of Tibet, but starting your day with exercise will have a cascading effect on your health throughout your day—and will even prime your brain to make better decisions. According to a study published in the International Journal of Obesity, participants who stuck to 30-minute workouts in the mornings made healthier lifestyle and food choices throughout their day. Another study, published in the Journal of Diabetes Science and Technology, found that working out in the morning was best for regulating your blood sugar and protecting your body from diabetes.

As an added benefit, if you move your workout to the morning—and choose the right morning exercise (more on that below)—you'll start your day burning fat by igniting your body's stress response, and you'll have the added benefit of burning that fat all day long. A study published in journal EBioMedicine tracked the exercise habits of male participants who worked out at varying times of the day, and the researchers discovered that the 24-hour fat burn—or "fat oxidation"—was highest among the ones who did their exercise before breakfast.

So what's a great workout you can do quickly, simply, and easily when you wake up in the morning? "If people are looking to improve performance in the most time-effective way, and if they're looking to improve health in the most time effective way, then I think incorporating interval training is a very good strategy," says Martin Gibala, Ph.D., Ph.D., professor of kinesiology at McMaster University in Hamilton, Ontario, and the world's foremost expert on the science of high-intensity interval training—short bursts of rigorous, rapid-fire exercise.

Robert Herbst, a personal trainer, weight loss expert, and 19-time world champion powerlifter who supervised the drug testing at the 2016 Rio Olympic Games and will have a similar role in Tokyo this year, agrees. "A vigorous workout early in the day can cause you to burn fat during the day by raising your metabolism," says Herbst. "Especially if it causes an oxygen debt such as high intensity interval training (HIIT)."

With that in mind, we've provided below an excellent 10-minute workout that is guaranteed to ignite your body's stress response, get you sweatin' hard and feeling the endorphin rush, elevate your body's fat-burning machinery, and keep it high all day long. So read on, and give it a try! And to give your fat-burning efforts a much-needed assist throughout the day, try your hand at these Sneaky Weight Loss Tricks That Totally Work, According to Science

1-Set a timer For A 10 Min

You'll then do a circuit of the following exercises for 30 seconds each—as many as you can perform. Break for ten to 30 seconds for rest after each circuit, depending on your fitness level.

2-Prosoner Squat0;30Sec

Place your hands behind your head, interlacing your fingers. Stand with your feet shoulder width and your toes turned slightly outward. Squat as low as you can. (Ed note: If you're in better shape, you can increase the intensity of this workout by substituting Burpees for prisoner squats.)

3-Seal Jump;30Sec

Perform a jumping jack, reaching your arms out 90 degrees to your sides as your legs spread. When you jump you legs back in, clap your hands in front of you.

4-Push-Ups;30Sec

Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor. (Ed note: If 30 seconds of pushups is too many, just do 5 to 10.)

5-Lateral jumps;30Sec

Jump to your right side and land on your right foot. Rebound off your right foot and jump back to your left to begin the next rep. For more great workouts, try one of these 30 Amazing 30-Second Moves!

This One Workout Drives 29 Percent More Fat Loss, Says Science

It's an eternal question for which you'll find countless answers: What's the single best workout for losing weight? Some urge you to walk. Others say you need to lift weights to build muscle mass—which in turn burns more fat. (Spoiler alert: They're not wrong.) Others say that hopping on the treadmill is your surest way to torch more calories. Others astutely note that the single greatest exercise for losing weight is doing what you love that will result in you actually doing it.

But according to a meta-analysis of more than 786 studies on the subject published in The British Journal of Sports Medicine, there is a different answer (assuming you're eating the right foods and not the wrong ones): interval training. "Interval training and [moderate-intensity continuous training (MOD)] both reduce body fat percentage," conclude the researchers. "Interval training provided 28.5% greater reductions in total absolute fat mass than MOD."

In another meta-analysis published in the journal Sports Medicine, researchers found that high-intensity interval training (HIIT) "significantly reduced total, abdominal, and visceral fat mass, with no differences between the sexes," while also noting that exercise that forced people to exceed "90% peak heart rate" (in other words: it's really intense exercise) was the most effective in losing weight. "HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass," the researchers conclude.

The researchers also noted that running and sprinting were more effective than cycling in "reducing total and visceral mass."

These studies are among several that extol the benefits of interval training, which is defined as doing short bursts of rigorous, rapid-fire exercise. "If people are looking to improve performance in the most time-effective way, and if they're looking to improve health in the most time effective way, then I think incorporating interval training is a very good strategy," says Martin Gibala, Ph.D., professor of kinesiology at McMaster University in Hamilton, Ontario, and perhaps the world's foremost expert on the science of high-intensity interval training.
If you're interested in trying a running and sprinting HIIT workout, read on, because we've included a great one right here. And for more news, make sure you're fully up to speed on the 100 Unhealthiest Foods on the Planet.

New study reveals that exercise is socially contagious

When it comes to exercise, you may want to keep your friends close. A new study published in Nature Communications revealed that exercise is socially contagious, observing that exercise data shared on social networks influenced the exercise habits of people who saw them.

For the study, researchers Sinan Aral and Christos Nicolaides of the Massachusetts Institute of Technology analyzed data from an unnamed global social media network. The data came from 1.1 million users who shared their running information on the network over four years, via a variety of fitness tracking devices and apps. These devices tracked their running time, speed, duration, and other stats, and posted the information automatically when connected to the social media platform.

The researchers observed that people ran further and faster when their friends did so. More specifically, they found that an extra kilometer run by a person resulted in an additional 0.3 kilometer for his or her friends. In the same way, an additional 10 minutes run by a person resulted in three minutes added running time among that person’s social circle. They also found that an extra 10 calories burned by a friend leads to 3.5 extra calories off for friends. This contagion, however, lessened over time.

The level of influence a person has changed depending on their gender and how active they are, the researchers said. Less active runners were found to be more influential than their more active counterparts. At the same time, men are influenced by both men and women, while women are only influenced by other women.

“This may be due to gender differences in the motivations for exercise and competition. For example, men report receiving and being more influenced by social support in their decision to adopt exercise behaviors, while women report being more motivated by self-regulation and individual planning. Moreover, men may be more competitive and specifically more competitive with each other,” Aral and Nicolaides said.

The benefits of going social

Whether it’s through seeing their exercise habits on social media, or working out with them in real life, friends can be the most powerful motivators when it comes to exercise. An article in Shape.com cited a study that compared people who joined a weight loss program with friends, and those who did it alone. The study found that 95 percent of those who did the program with friends completed it, a much higher rate compared to the 76 percent for those who went through the program alone. Furthermore, those who did the program with friends were 42 percent more likely to maintain their weight, the study said.

Another study by researchers from Oxford’s Institute of Cognitive and Evolutionary Anthropology observed members of the Oxford rowing team, comparing those who trained with a group with those who trained alone. The athletes who trained in a group were found to have a higher pain threshold post-workout than those who exercised solo. A higher pain threshold indicates a higher level of endorphins, the hormones that are released during physical activity and are responsible for what is called “runner’s high”. The researchers found that “synchronized physical activity elevates mood and enhances a sense of social bonding”, taking note of other social activities such as laughter, music, and shared religious rituals that produce the same euphoric effect.

Evidently, no man is an island — especially when it comes to working out. Social workouts such as CrossFit, Acroyoga, dance classes, competitive sports, and group running or biking are open to anyone who needs to give their workout a friendly boost. But even those who prefer working out alone can socially supercharge their exercise – all they have to do is go online.

Get more fitness and weight loss tips and news on Slender.news.

Sources include:

Nature.com
Shape.com
RSBL.RoyalSocietyPublishing.org

15 Ways to Flatten Your Belly

Belly fat is the bane of most dieters, but unfortunately – as you probably already know – is one of the more difficult places to firm and tone up. There are, however, things you can do to help lose weight from this area. Fifteen tips for firming up your tummy are listed below.

Girls’ Time on the Track

Suggest a weekly walk-and-talk session with your girlfriends so you can both catch up as you’re getting fit. If you have a walking buddy, you are more likely to stick with your program as we

Keep up with Cardio

If you are really after burning the belly fat, aerobics are still the way to go. They burn 67% more calories than strength training and will tackle even problem areas like the tummy.

Ramp Up the Fiber

For every 10gms of fiber you eat daily, your body belly will carry nearly 4% less fat. Great sources of fiber include fresh fruits and vegetables, beans, and cereals like bran flakes.

Order First

Don’t be afraid to be pushy and order first when at a restaurant. This will generally mean a shorter wait time before your food arrives so you will not feel like you are starving and overeat.

Wipe the Windshield!

Lie face up with arms extended, palms down, and legs bent at a 90 degree angle so your feet are off the floor. Keeping abs tight, lower your right legs to the floor, keeping shoulders firmly planted, then raise leg up again. Repeat with left leg and do 20 reps.

Vacuum

Vacuuming actually provides a great workout for your tummy, especially if you tighten your abs while you are doing it. You will get a cleaner house and a slimmer waistline!

Beware of the Salt

Too much salt in your diet will cause you to retain more fluid and contribute to water weight. So watch your salt intake.

Indulge in Avocadoes

Avocadoes are rich in monounsaturated fatty acids which stop the blood sugar spikes that can lead to more belly fat. They also are easy to work into anybody’s diet.

Skip the Soda

The calories you get from these fizzy drinks usually wind up on your belly. Try sparkling water or unsweetened iced tea instead.

Avoid Alcohol

Too much alcohol in the diet can raise your levels of cortisol, which can send fat straight to your belly. Opt for virgin drinks and you will save a ton of calories.

Kayak

Kayaking is loads of fun but also provides a great workout for your abdominal muscles – and your upper body, too!

Eat Sunflower Seeds

Sunflowers are also a great source of monounsaturated fats and adding them to your diet is as simple as sprinkling them on your lunchtime salad.

Tummy Tuck

Tucking your tummy in while you walk or do housework is a simple way to help tone muscles while you go about your day.

Get Fishy

Salmon and other fish are good source of Omega-3 fatty acids, which also help you in the war on fat. Try to get several fish servings a week.

Hydrate

Good hydration keeps your whole body functioning better – including your metabolism. You also need more water if you are working out.

Following these tips is not difficult, and it can really pay off in the form of a firmer, tighter belly!

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The hows and whys of the perfect push-up

If you’re trying to build a better body yet can’t be bothered with a gym membership, workouts at home are the way to go. Some exercise moves are easy to pull off. Others, not so much. The push-up is one of those that can fall in the latter if you’re not used to doing it. You might be tempted to forgo it all together, but this simple calisthenics exercise is an excellent way to increase your upper body strength and build up your core. The best part is that a push-up can be done anywhere at any time, with many variations.

Mastering the perfect push-up is easy, and here’s how to do it.

The perfect push-up

Place your hands on the ground, right under your shoulders, with your fingertips pointing straight ahead. Take care not to splay your hands too wide or you risk putting undue pressure on your shoulders. Plant your toes firmly on the floor. You want your entire body to be as straight as possible and in a neutral position, so flatten your back and brace your core.

Lower your body until your chest touches the floor. Maintain a flat back and neck—you can do this by focusing your eyes three feet in front of you. Again, try to keep your body as straight as possible. Don’t let your butt or your elbows stick out. The push-up is a whole-body movement, so engage your glutes and keep your hips from hitting the ground.

Push back into the starting position, exhaling as you do so. Repeat as many sets as you can manage. Don’t forget to breathe while exercising: inhale as you go down and exhale on the way back up.

Other tips

Focus on the quality of each push-up instead of quantity. Doing a push-up sloppily decreases its efficacy because you’ll be targeting fewer muscles that way. Remember that the push-up is supposed to work out your entire body, but only if you let it.

Mind your form. Tuck your elbows at a 20- to 40-degree angle close to your torso. Keep your shoulders down and prevent them shrugging towards your ears. Ensure that your hips and torso are straight. Like what was previously mentioned, the push-up is a whole-body workout. Forgetting the proper form on any body part is a sure-fire way to have it miss out on what makes the push-up so great an exercise.

Don’t sweat it if you don’t do a lot of push-ups on your first try. If you’ve never done a push-up before, then five sets or even one can be a challenge. Don’t beat yourself up if all you can manage at the moment is one push-up. If you did it right, that’s what really counts. Just keep on doing push-ups and you’ll get better at doing them in time. Perseverance is key.

Once you’ve gotten the hang of push-ups, you can vary them up to stimulate your muscles. Raising the difficult and intensity can be done simply by changing your hand or body position. Try doing push-ups with only one arm. Do the Superman push-up by lifting your left leg off the floor and your right arm in front of your body when you get back up.

Give yourself a pat on the back. Push-ups aren’t just a great way to increase strength in your body, they’ll also boost your metabolism and make you less likely to sustain injuries. A single push-up now might not seem like much, but in time that can become 10 or even 30 push-ups daily. You’ve taken the first step and just need to keep moving forward.

Sources:

NaturalNewsBlogs.com

Greatist.com

DailyBurn.com

BreakingMuscle.com

In Just 5 Minutes This Hand Exercise Will Boost Energy And Balance Your Emotions

Jin Shin Jyutsu is the ancient oriental art of releasing tensions which are the causes for various symptoms in our body. It involves gentle application of hands on the body according to established procedures, and helps harmonize and balance the vital energy of the whole person — mind, body and spirit — thereby rallying the body’s own healing mechanisms.

A Simple Technique That Can Be Done Anywhere

By using your hands and placing them on certain areas, you can open them up and release the congestion so that the energy can flow uninterrupted down the front and up the back. When all the energies are flowing in harmony, there is a sense of well-being and happiness.

Our fingers are connected to different organs and emotions/attitudes, as shown in the picture below.

Hold the finger correlating to the emotion you want to calm, or the organ you want to heal, for 3-5 minutes while breathing deeply.

For a total body harmonization, go through all of the fingers of each hand.

According to a study at the Markay Cancer Center, patients who underwent this therapy were able to note positive benefits, including reduced stress and nausea, after each of their sessions.

Patients who were having trouble getting rest, reported they had a much easier time falling asleep while holding their thumb. Could this be the reason why babies tend to find comfort in sucking their thumb, or reason behind flashing people the middle finger to show anger?

source:www.lifecoachcode.comcomplete-health-and-happiness.comwww.whydontyoutrythis.com

How To Prevent Lower Back Pain In 10 Minutes Or Less

From a simple muscle strain to slipped or bulging spinal discs, there are a number of things that can cause lower back pain. Unfortunately, one of the more common causes is also most often overlooked: tight hip muscles and jointsight hip muscles and jointscould actually be what's putting stress on your lower back.

See, when a muscle is constricted or tight, it keeps tension on everything around it. If there’s too much tension, it'll actually pull forward everything that’s connected in order to help ease the tension. When your hips are too tight, your body shifts forward and you naturally start to put pressure and strain on your lower back.

So here are a few quick exercises that will not only help you open up your hips, but will also help relieve that pressure in your back. The best part? Each move takes a couple of minutes, so the whole sequence will only run you about 10 minutes a day.

Stretch it out: There are plenty of stretches designed to help you start opening up your hips. Here are a few to get you started.

1. Spinal twist

This move helps relieve pressure by gently relaxing your back muscles as it opens up your hips.

Laying on your right side, pull your top (left) knee up to a 90-degree angle and use your bottom arm to gently hold that knee down so you’re only working the stretch one way.

Drop your head down, take a deep breath in and on the exhale, gently grab your ribs with your left hand and rotate back to the left as far as you can. You should be feeling a good stretch in the low and mid back. You can adjust the knee to feel the stretch at a different spot in your back. As you go down, turn your head so you’re looking over your left shoulder.

After five breathes, drop your left arm to the ground. Try to get your left should to relax and breathe, working your shoulder as close to the ground as you can. Stay here for a minute, then switch sides and repeat.

2. Thoracic bridge 

This move will help stretch and strengthen your muscles at the same time.

Start in a “crawling position” on your hands and feet, knees bent a few inches off the ground. In a controlled motion, lift your right hand and left foot simultaneously, bringing your chest up to face the ceiling. Once your chest is facing up, place your left foot back down so you’re in a modified tripod (right hand is still lifted).

Making sure your left shoulder is engaged, drive your hips up. This will activate the glute, maintain stability in your shoulder and give you a nice thoracic rotation. Come back through and repeat on the other side.

3. Pigeon pose

This is a great stretch that helps open up the hips and stretch the glutes.

Start on all fours, then slide your right knee forward. You'll probably feel a little tension, so angling your knee at around 2 o'clock helps relieve that. Slide your left leg as far back as you can and keep your hips square. Hold for 15-30 seconds (or more if you're really feeling it), and then repeat on the other side.

Or you can follow the instructions here.

4. IT band foam roll

Don’t get me wrong: foam rolling can be painful. But it's also one of the fastest ways to see results. This move works the muscles and fascia around your IT band.

Lie on your side and support your body weight with your arms and legs. Place the foam roller on the upper outside portion of your thigh. Roll and let the foam roller travel down along your leg to just above the knee. Return to your original position. Repeat a few times.

5. Glute foam roll

Sit on top of the foam roller and cross one leg over the other. Lean slightly toward the direction of the side/leg you're trying to stretch. Slowly roll your way down the muscle ... but don't fall off! You don't need to move very far to work this stretch really well.

67 Science-Backed Ways to Lose Weight

Healthy habits can quickly go out the window when we’ve got a tight deadline, no time for the gym, and few options but takeout food. Losing weight is no easy task, and doing it the healthy way can be even harder. We’re advocates for making small changes each day, rather than making drastic changes all at once. But it’s important to remember that just because a weight-loss strategy works for some (even if it’s backed by scientific studies) it may not work for everyone. From drinking more water to eating from blue plates, we’ve rounded up some of our favorite weight-loss tips to add to your daily routine.

Tips for Eating

1. Get the Blues

“I got the blues” may conjure up memories of those macaroni and cheese commercials from the ‘90s, but we’re talking about blue dishware. The color blue can act as an appetite suppressant because it has the least appealing contrast to most food. Research says to avoid plates that match the food served on them (like white plates and fettuccini Alfredo), because there is less of a contrast, which may prompt us to eat more. A small but potentially useful trick!

2. Eat Snacks!

Skipping out on snack time won’t necessarily lead to weight loss, since low calorie consumption can actually slow metabolism . Eating less than three times a day may benefit those who areobese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes . Instead of forgoing breakfast or lunch, stick to a few meals a day withhealthy snacks in between.

3. Peruse the Perimeter

Next time you need groceries, circle the perimeter of the store before going in. This isn’t a way to stalk out your prey, but actually a tactic to load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in the grocery basket.

4. Stock the Fridge

Make an effort to fill the fridge with healthy produce and proteins (from perusing the perimeter!). Keep lots of fresh fruit and veggies on hand. And for when the fruit basket goes barren, make sure the freezer is stocked with frozen veggie mixes or berries (grab the bags full of just veggies, not the ones with butter-laden sauces). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. And the good news is, healthy food doesn’t always have to be pricey.

5. Eat in the A.M.

Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing . While there’s still debate on how important breakfast really is, not eating until the afternoon may lead to binging later on (ie. four servings of mashed potatoes) . Make sure to stick a reasonably sized breakfast with plenty of protein; we tend to eat the same sized lunch and dinner regardless of how many calories we eat in the morning .

6. Get Busy in the Kitchen

We promise cooking doesn’t take long! Restaurants often use larger plates than the ones we have at home, and studies show that increased portion sizes result in increased energy intake, even if there’s a doggy bag involved . Why not start by making these healthy meals in just 12 minutes or less (quesadillas, stir-fry, and burgers, oh my!).

7. Prioritize the Pantry

Take a little time out to toss the junk. If you’ve got some favorite not-so-great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, like whole grain pasta, rice, beans, and nuts up front. We know that just because the cans of tuna and a bag of lentils are right in front doesn’t mean you’ll forget the brownie mix altogether, but it’ll help keep the brownie mix out of sight, out of mind. Just seeing or smelling food can stimulate cravings, and increase hunger (especially true for junk food) .

8. Serve “Restaurant” Style

Instead of lining up the breadbasket, entire casserole, and salad bowl, right on the table, leave food on the kitchen counter (away from reach). When you’ve cleaned your plate, take a breather then decide if you really want those seconds. Changing up the environment, like by leaving food by the stove, can help reduce food intake .

9. Use Smaller Plates

History shows plate sizes have increased over the past millennium . When it’s time to sit down for dinner, choose a size-appropriate plate or bowl. Using a smaller plate (8-10 inches) instead of a tray-like plate (12 inches or more) can make us feel fuller with the same amount of food. How does this magic trick work? The brain may associate the white space with less food, plus smaller plates generally lead to smaller portions .

10. Chew Slowly

Eating slowly may not fit into a busy workday, but it pays to pace your chewing: the quicker we eat, the less time the body has to register fullness . So slow down, and take a second to savor.

11. Deep Freeze

Once meal prep is over, serve yourself a reasonable portion, then package up the rest and stash it in the fridge or freezer for a later date. When the food is out of sight, studies show you’ll be less likely to reach for a second helping .

12. Wait Before Grabbing Seconds

The quicker we shovel down a meal, the less time we give our bodies to register fullness . Since it takes about 20 minutes for the brain to get the message that dinner’s been served, it’s best to go for a walk or play cards before dishing up seconds or tackling the dessert table.

13. Snack Before Dining

Grabbing an apple or a small cup of yogurt before meeting friends for dinner can help ensure you’ll eat a reasonable amount of that enormous entrée (rather than overdo it). And be sure to reach for the protein—research shows that an afternoon snack of Greek yogurt can lead to reduced hunger, increased fullness, and less eating come dinner time .

14. Sneak in the Veggies

Bumping up vegetable consumption has long been recognized as a way to protect against obesity. Add veggies to an omelet to cut down on cheese, use them in baked goods, and pasta dishes(Bonus: Try zucchini ribbons, or spaghetti squash instead). Pump pureed veggies, like pumpkin, into oatmeal or casseroles. Adding a little vegetable action into a meal or snack will increase fiber levels, which helps make us fuller, faster .

15. Turn Off the Tube

Eating while watching television is linked to poor food choices and overeating . Getting sucked into the latest episode of Snooki and JWoww can bring on mindless eating and it can be easy to lose track of just how many chips we’ve just thrown down the hatch. It’s not just the mindlessness of watching televsion that’ll get us. Commercials for unhealthy foods and drinks may increase our desire for low-nutrient junk, fast food, and sugary beverages.

16. Turn Your Back on Temptation

The closer we’re situated to a food that’s in our line of vision, chances are the more we’ll actually eat of it . If we face away from food that might tempt us when we’re not all that hungry (like an office candy bowl), we may be more likely to listen to cues from our gut rather than our eyes.

17. Hands Off

When snack time hits, our brains can be pretty unreliable. It’s tempting to reach for a bag of chips, but instead, grab a handful (or measure out the serving size) then seal the bag up and put it away. Odds are, you’ll be more mindful of how much you’re polishing off when you see it right in front of you. And next time there’s a between-meal tummy rumble, try one of these healthy, satisfying 100-calorie snacks.

18. Pack the Protein

Protein can help promote a healthy weight because high protein diets are associated with greater satiety, plus it’s important for healthy muscle growth . Animal sources aren’t the only option—tryalternativeslike quinoa, tempeh, and lentils.

19. Fill Up on Fiber

Eating more vegetables and other high-fiber items like legumes can help keep us fuller, longer . Look for at least five grams or more of the stuff per serving. Snack on some of our favoritehigh-fiber picks like stuffed baked apples or jazzed up oats.

20. Make Room for (Healthy) Fats

Cutting butter and oil can slash calories, and it’s easy to swap in foods like applesauce, avocado, banana, or flax for baking. But, it’s important to remember that we still need fat in our diets as asource of energyand to absorb the fat-soluble vitamins A, D, E, and K. Plus it helps us feel full. Get healthy monounsaturated and polyunsaturated fats from avocadoes, olive oil, nuts, coconuts, seeds, and fish . Bonus tip: Combining fat with fiber has been shown to increase fat’s power to make us feel full .

21. Steer Clear of Simple Carbs

Simple carbs are the white stuff—white bread, most pastries, refined sugars (like in soda). What makes it so simple? These foods provide energy, but lack the same nutrients (vitamins, minerals, and fiber) ascomplex carbohydrates . The body also breaks simple carbs down quickly, spikes blood sugar (insulin), and leaves your tummy might rumbling sooner than you imagined . Choose whole grains instead, which may reduce potentially dangerous excess abdominal fatbuildup (which can lead to diabetes) . Switch towhole-wheat pasta or whole grain bread, or try grains like brown rice, quinoa, or millet.

22. Ditch Added Sugar

A spoonful of sugar allegedly helps the medicine go down, but adding it to food may increase the risk for cardiovascular disease and obesity . Stick to sugar that comes in its natural form (in fruits, veggies, and whole grains) and scrap that morning-coffee-spoonful .

23. Make Subs

No, we don’t mean the sandwich. We mean easy recipe substitutions. Simple swaps—like Greek yogurt for sour cream, prunes for butter, or an Americano for a latte—can cut calories and sugar. Even a grilled cheese can get a healthy revamp by making a few smart subs.

24. Cook Smart

Even healthy food can become not so great when it’s been dropped into a fryer. Instead, pan fryor pop a dish in the oven. Use non-stick spray to sauté foods, or rub oil onto a pan with a paper towel for a light coating. You can even whip up a batch of healthier chips.

25. Heat It Up With Cayenne

Cayenne pepper, the bright red spice, can not only boost metabolism, but can also cut cravings for fatty, sweet, or salty foods . Some studies even suggest that the hot stuff can increase fat oxidation, meaning the body can better use fat as fuel . Sprinkle some on scrambled eggs, or spice up a stir-fry with a little hot sauce.

26. Chew Gum

Popping a piece of sugar free gum won’t necessarily curb your appetite. But, chewing a 5-calorie stickcan keep the mouth busy when cooking up a meal, or socializing amongst a sea of hor d’ouevres at a party. While the long term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks, and decrease hunger between meals .

27. Go Straw-less

… with fruit, that is. Juices (which are often far from 100 percent fruit) provide some vitamins, but without the same fiber and phytonutrients as a real piece of fruit. Let’s take an apple for instance. An 8-oz. glass of apple juice has double the sugar and less than one-tenth the fiber of a medium apple.

28. Cave in to Cravings

We love this tip. Cravings are OK! Acknowledge those cravings instead of pushing them away completely (which may lead to blowing it later). Caving into a craving, as long as it’s in moderation (try on of thesehealthier ways to satisfy a sweet tooth) can actually help curb desire. Forbidding a food may only make it more attractive. Still want more of that chocolate cake after a couple of bites? Try thinking of your favorite activity—dancing in the rain, getting a massage, playing with a puppy. Research shows that engaging in imagery can reduce the intensity of food cravings .

29. Bag It Up

Sometimes we’d rather not admit it, but let’s face it—restaurant meal portions are generally heftier than what we cook at home . Make a conscious decision to bag up half of the meal before taking the first bite. The added benefit? You’ve got a doggie-bag lunch for tomorrow!

Tips for Drinking

30. Sip Green Tea

Drinking green tea is one of the most common tips for shedding a few pounds, and for good reason—green tea is known for its ability to metabolize fat . And in combination with resistance training, green tea increases the potential for fat loss . Add a squeeze of lemon for a little flavor and to amp up antioxidant affects .

31. Gulp H2O

Kick the diet beverages and vitamin enhanced money traps to the curb and reach for good ‘ole H2O instead. Drinking water helps people feel full, and as a result, consume fewer calories . Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity .

32. Sip Before Noshing

Pregaming a meal with a glass of water has been linked with more weight loss than cutting calories alone. Take some mid-set breaks and guzzle a little water between bites too to give the brain time to register fullness .

33. Cut Back on Liquid Cals

Milk and cookies, orange juice and French toast, wine and cheese—some foods seemingly require a liquid counterpart. But, it’s easy to pour on the pounds by chugging soda, juice, alcohol, and even milk on the reg . Sugar sweetened beverages are associated with increased body fat and blood pressure .

34. Water it Down

When you’ve simply got to have a swig of juice with that morning bowl of oatmeal, try watering it down. While it may sound entirely unappealing, gradually adding more water to less juice will keep some of the flavor without all the sugar and calories. Added incentive: Increasing water intake in place of sugar-sweetened beverages or fruit juices is associated with lower long-term weight gain .

35. Choose Tall and Thin

So we know we said to cut back on the juice and soda, but when you’ve got a hankering from some morning orange juice, reach for a tall thin glass, not a short squatty one. While it may sound like you’re discriminating against your glasses, research shows that people pour less liquid into tall narrow glasses than into their vertically challenged counterparts, meaning we’ll ultimately (probably) drink less in one sitting. This is especially helpful when drinking alcohol .

36. Banish the Booze

We probably don’t have to tell you that partying like an undergrad may pack on a few pounds. And you’ve likely heard the phrase “drink in moderation.” The point is, alcohol houses a lot of sneaky caloriesand it has the ability to inhibit eating decisions (mmm, greasy pizza) later on in the night. Even after you’ve sobered up, alcohol can have negative impacts on strength and may leave you lagging in the weight room days later .

Tips for Being Mindful

37. Brush Those Pearly Whites

After dinner, go ahead and brush your teeth. Getting minty fresh breath not only has the obvious oral health benefits, but can also keep you from mindlessly snacking while watching a pre-bed TV show. Not a bad idea to hit up the floss, too. Once both deeds are done, we may be more inclined to keep our mouths clean before bed.

38. Set Realistic Goals

It’s easy, especially come New Year’s resolution season, to set some pretty unrealistic goals about weight loss (fit into skinny jeans in three days!) . Since impractical goals can slow down long-term weight-loss, it’s important to address those goals before making any health and fitness changes .

39. Portion Patrol

Practicing portion control is one of the easiest, most reliable ways to lose weight, but it’s not an easy task . Portion distortion is ever present, but it may help to use portion visuals, for instance — a serving of chicken (3 ounces) is roughly the size of a deck of cards .

40. Stay Positive

Many of us demonize certain foods, and even punish ourselves for certain indulgences. Instead,positive messages like “I can control my eating” or “I’m proud that I ate responsibly today” can reframe our relationship with food. Research shows that positive expectations are also associated with weight loss .

41. Think on It

How satiated we feel a few hours after we eat depends not on how much we actually scarfed down but on how much we think we ate. It pays to pay attention to what we eat… it’s actually okay to eat with our eyes .

42. Meditate

Emotional eating—essentially eating to make ourselves feel better (often when we’re sad or anxious)—can interfere with weight loss goals . But meditation—using techniques like muscle relaxation and achieving self focus—can help binge eaters become aware of how they turn to food to deal with emotions . Check out these 10 ways to meditate.

43. Reel off Mantras

Sometimes we just need a little fire under our tushies to get motivated. If you’d rather forgo the literal bonfire, try out some motivational mantras. Hang up an inspirational poster, write it on a sticky note at work, or scribble it on your roommate’s forehead when she’s sleeping as a reminder of your health and fitness goals. Added plus: Mantras don’t cost a thing!

44. De-stress

A lot of stress can trigger increased eating and cravings, especially for sugary carbohydrates . If pressure at work or a family burden has got you feeling overwhelmed, try out one of these ways toreduce stress before pawing at that donut.

45. Add, Don’t Subtract

Instead of fixating on cutting out cookies, cake, pizza, and all that heavy cream in your morning coffee, focus instead on adding healthy foods to your menu. Ditching all the “bad” stuff can be a daunting task, one that’s easier to stick to by focusing on one habit at a time (science says it takes anywhere from 18-254 days to form a habit). Add in as many healthy habits as you’d like—drink more water, stock up on fresh fruits and veggies—and slowly wean off of the not-so-good-for-you goodies.

46. Envision the Goal

Time spent visualizing what you would look and feel like with a few less pounds, can help acknowledge the health and fitness changes necessary for successful weight loss. Research suggests that imagining achieving an exercise goal—like running a 5k, or increasing weights for your next workout—can actually enhance performance .

47. One Habit at a Time

There’s an idea that focusing on less helps us achieve more. Changing a habit is tough, but trying to tackle a whole handful may seem impossible. Instead, concentrate on changing one behavior at a time. Start small and make clear guidelines for a set habit. For example, if you’d like to increase veggie intake, decide to eat three different vegetables each day, or 1 cup with each meal. And remember, small changes can lead to gradual weight loss .

48. Think Big Picture

So you’ve “banned” chocolate cake, but decided to go for just a small taste. Instead you polished off a full slice. It’s so easy to go totally overboard on an old habit. Instead of blowing it if you’ve slipped up on a new goal, think of the big picture. Focus on the change rather than what’s being eliminated (either a “bad” food, or a bad habit). Live in the moment to successfully make new healthy habits.

49. Sleep Smart

Sleep can not only reduce stress, help us heal faster, and prevent depression, it can also help shave off some pounds because sleep loss is linked to changes in appetite and the metabolism ofglucose (sugar in the blood) . Moral of the story: Sleep is associated with less weight gain . Take a look at our guide to sleep positions to optimize those hours spent tucked under the sheets. And try other solutions for extra Zzs like turning off electronics in the bedroom and avoiding large meals late at night .

50. Get Social

Check out online communities (like on Facebook, Twitter, or other forums) that provide support and encouragement. One study showed that overweight adults who listened to weight-loss podcasts and used twitter in tandem with a diet and physical activity monitoring app lost more weight than those who did not go social . Sharing progress and setbacks on social media platforms can help users feel accountable for their goals.

Tips to Track

51. Jot it Down

If using fancy apps seems too daunting, research suggests there’s still merit to the old pen and paper. Monitoring our food intake with a food diary can help to lose and maintain weight . In fact people who stick to food diaries are more likely to lose weight than those who don’t . Recording each bite helps us be aware of not only the foods we eat, but when, and how much we eat them .

52. Get Trackin’

Writing stuff down may be helpful, but it’s tough to accurately gauge how much we move every day (and not just on the treadmill). Invest in an on-body device like the BodyMedia trackers or theNike+ FuelBandto monitor energy burn. Or invest in a pedometer to track daily steps. Studies show that individuals who walk more tend to be thinner than those who walk less, and pedometer-based walking programs result in weight loss .

53. Use an App a Day

A new study in the Archives of Internal Medicine found that using a mobile device was more effective in helping people lose weight than tracking diets on paper . Apps like Fitocracy, MyFitnessPal, and StrongLIfts help users track daily activity, food intake, and gamify weight loss by awarding points for workouts. Tracking with the help of apps may help us regulate our behavior and be mindful of our health and fitness choices.

54. Point and Shoot

We can write down what we eat, but when we look back a week later we may have a tough time visualizing exactly what a meal looked like. A quicker, and perhaps more telling, alternative is to take photos of each meal. A small study showed that photographic food diaries could alter attitudes and behaviors associated with food choices more likely than written diaries . Grab a camera and get snapping!

Tips for Exercising

55. Pump Up the Jams

Pack your playlist with upbeat tunes. Research shows music that has 180 beats per minute—like, say, “Hey Ya” by OutKast—will naturally prompt a quicker pace . Plus, music serves as a distraction, which can help take attention off a grueling gym sesh.

56. Avoid Injuries

Right when you’re all gung-ho about hitting the gym and getting fit, there’s nothing worse than a pulled hammy or pesky shin splints. Read up on how to avoid the most common yoga injuries (often from over-stretching and misalignment), and running injuries (like stress fractures, pulled muscles, and blisters) to make sure you’re in tip-top shape to get in shape. Make sure to get in a good warm-up, too. Studies show we perform our best and better avoid injury after warming up .

57. Choose Free Weights

We’ve already praised strength training, but it gets even better when you set yourself free. And by that, we mean step off the leg-press and start squatting with a pair of dumbbells. Working out with free weights can activate muscles more effectively, and as we’ve learned, muscle can torch calories .

58. Get Functional

Functional exercise has been shown to increase strength and balance and reduce risk of injury all while working multiple muscle groups at the same time . All that movement promotes muscle gain, which can increase metabolism, which can over time help shed fat . Added bonus: Functional exercises can help make real life tasks, like hauling groceries up the stairs, a lot easier.

59. Swig Some Caffeine

Getting a morning jolt from java may be a part of your daily routine, but sipping some coffee before a workout can actually boost endurance during exercise . How’s it work? Caffeine slows glycogen depletion (the starch our bodies turn to for energy during exercise) by encouraging the body to use fat for fuel first .

60. Let Go of Limitations

Getting a good workout in isn’t limited to a gym or track, use your bodyweight or build a home gym to get that sweat on.

61. Partner Up

A new study suggests we perform better on aerobic tasks like running and cycling when exercising with a partner . Hitting the gym with a friend, coworker, or family member can also increase accountability, so grab a buddy and try out some of our favorite partner exercises like medicine ball lunge-to-chest passes, and reach-and-touch planks.

62. Don’t Rely on the Monitor

Gym machine monitors (like on a treadmill or elliptical) may not be so reliable. They sometimes display higher calorie burn, and we may overcompensate and eat too much.

63. Strength Train

Pumping iron not only gives us sexy muscles, but can boost resting metabolism (that means burning more calories outside the gym) plus improve mood and confidence . Lifting a little weight can also help us sleep, another factor in effective weight loss . If we haven’t convinced you to take to the dumbbells quite yet, there’s also this: Strength training takes just a couple weeks to see results and reep the benefits!

64. HIIT It

High-intensity interval training (HIIT) combines periods of intense effort with periods of moderate-to-low effort. What’s so great about it? Interval training burns more calories and boosts metabolism significantly longer than a steady workout of even longer length . Added bonus: Interval training gets more done in less time.

65. Get Hot in Bed

Working up a sweat in bed can burn more than 144 calories in just a half an hour. Having sex also reduces blood pressure and overall stress levels (and stress can lead to weight gain) . Need we say more?

66. Stand Up

It may sound ludacris to peel your tush from a desk chair at work, but sitting all day has been linked to obesity, poor posture, and chromic pain . Try a sit-stand workstation to switch things up and burn some more calories.

67. Step on It

A simple phrase for losing weight is to move more and eat less. The secret here is that moving doesn’tjust mean hitting the track or going to the gym. Make the conscious decision to get more steps into the day by taking the stairs, having a walking meeting, or parking the car far away from the grocery store entrance.

Source:

greatist.com