4 Best Diet Tips Ever

Everyone knows the keys to . Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, Web MD asked experts across the country for their best diet tips.Experts share their top tips.
woman holding an apple
Experts share their top tips for weight loss success.

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of each day.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansie, RD.

You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of photochemical found in produce, says Pansie.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, fritters, risotto, pilafs, soups, or layer on sandwiches," Pansie says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."

Best Diet Tip No. 3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.

When you're done eating, you should feel better -- not stuffed, bloated, or tired.

 "Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Pedometer, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Pedometer.

The 10 Best Weight-Loss Tips Ever


scale on a green rug

Dieting sucks and never seems to work long-term anyway. These easy habits will slim you down.

Losing pounds doesn't have to be torture. Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days.


Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of dammed.


Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And testing, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.


If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.


Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.


Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.


An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.


One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.


Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.


Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.


When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

A New Solution That Stops Snoring and Lets You Sleep

If you’re like most Americans you probably don’t get eight hours sleep each night.
But, if you also constantly feel exhausted, experience headaches for no obvious reason or have high blood pressure, you could have a more serious problem.

That’s because these can all be the result of snoring—which is, in turn, the most common symptom of a potentially serious health problem—obstructive sleep apnea (OSA).

While most people think of snoring as a minor annoyance, research shows it can be hazardous to your health.  That’s because for over 18 million Americans it’s related to obstructive sleep apnea (OSA).

People who suffer from OSA repeatedly and unknowingly stop breathing during the night due to a complete or partial obstruction of their airway.  It occurs when the jaw, throat, and tongue muscles relax, blocking the airway used to breathe.  The resulting lack of oxygen can last for a minute or longer, and occur hundreds of times each night.

Thankfully, most people wake when a complete or partial obstruction occurs, but it can leave you feeling completely exhausted.  OSA has also been linked to a host of health problems including:
  • Acid reflux
  • Frequent nighttime urination
  • Memory loss
  • Stroke
  • Depression
  • Diabetes
  • Heart attack
People over 35 are at higher risk.
OSA can be expensive to diagnosis and treat, and is not always covered by insurance.  A sleep clinic will require an overnight visit (up to $5,000).  Doctors then analyze the data and prescribe one of several treatments.  These may require you to wear uncomfortable CPAP devices that force air through your nose and mouth while you sleep to keep your airways open, and may even include painful surgery.

Fortunately, there is now a comfortable, far less costly and invasive treatment option available.  A recent case study published by Eastern Virginia Medical School's Division of Sleep Medicine in the Journal of Clinical Sleep Medicine concludes that wearing a simple chinstrap while you sleep can be an effective treatment for OSA.

The chin strap, which is now available from a company called MySnoringSolution, works by supporting the lower jaw and tongue, preventing obstruction of the airway.  It’s made from a high-tech, lightweight, and super-comfortable material.  Thousands of people have used the MySnoringSolution chinstrap to help relieve their snoring symptoms, and they report better sleeping, and better health overall because of it.

An effective snoring solution for just The “My Snoring Solution” Chinstrap is available exclusively from the company’s website which is currently offering a limited time “2 for 1” offer.  The product also comes with a 100 percent satisfaction guarantee.
If you want to stop snoring once and for all, without expensive CPAP devices or other intrusive devices, this may be the solution you’ve been waiting for.  The free additional strap is great for travel or as a gift for a fellow sufferer.

How to Lose Weight & Get Ripped with New Innovative Website

How to Lose Weight & Get Ripped with New Innovative Website
People are constantly looking to lose weight, get into better shape and eat healthier. Yet even though Americans spend billions of dollars on diets and health clubs, most still report that they aren't achieving their goals.

The reasons are simple. Distractions like work and family, plus daily temptations to snack or skip a workout make it easy to fall off an exercise and eating regimen. Because of that, many people seek out personal fitness trainers to design customized programs so that they stay on track; this strategy can make all the difference between success and failure.

Unfortunately, it can also be expensive. The average cost of hiring a personal fitness trainer is more than $400 a month, and a nutritionist is around $300 a month. For most Americans, that $700 monthly bill is simply not feasible.

However, a new website called DailyBurn is changing that situation with a triple-threat solution: They deliver the benefits of having a trainer, a nutritionist, and a weight-loss support community—all without the insane costs or the need to physically meet.

How It Works

DailyBurn understands that a "one size fits all" approach doesn't work for health and wellness, so each member gets a personalized plan that fits their lifestyle, schedule, and eating preferences. Just complete a fitness profile that covers your goals, strengths and weaknesses. Your uniquely tailored strategy gets you started immediately, and it adjusts as your workouts evolve, keeping you thoroughly engaged.

Adding to your success are DailyBurn's elite trainers, and exclusive videos from Mason Bendewald, producer of the highly successful P90X program. From cardio and strength training to yoga and kickboxing, these streaming videos and workout programs offer incredible variety. They start simple, are designed for your home or gym, and keep both your mind and body motivated. And unlike DVDs that lose their usefulness after a few viewings, you can access all the content at anytime from your computer, tablet, mobile device or TV.

Proper nutrition is also essential—especially with all the temptations to cheat or misinformation people have about food. DailyBurn keeps it simple with daily recommendations for delicious meals that are easy to make and help you learn about dieting and portion control. The DailyBurn community also rallies around a nutrition challenge each week, making it easier to create healthy eating habits.

And the results? Daily Burn's success story page is truly inspiring. Thomas is a father who used to come home from work feeling tired and frustrated, but now his cholesterol is down, his blood pressure is in check, and he can finally play sports with his boys. Amanda lost 26 pounds and 23 inches, and finally feels beautiful, strong, capable, and proud of herself. These stories and others show how real people have improved their health and boosted their self-esteem just by following Daily Burn's simple strategy for success.

How This One Trick Could Transform Your Body

How This One Trick Could Transform Your Body

Reading about sports these days, we are constantly bombarded with news of top notch athletes being exposed for using illegal steroids.

Steroid use involves huge costs, legal issues, and above all, potential health problems. With such risks, you wonder why anyone would be tempted to go this route.

Fortunately, steroid use may eventually be a thing of the past.  That’s because medical researchers studying how the human body builds muscle and endurance are developing safe and legal substances which can increase the body's ability to build muscle, without the health risks associated with steroids.

One of the most interesting fields of research surrounds a naturally occurring chemical compound called nitric oxide. Nitric oxide is a vasodilator, which means it helps move oxygen to the muscles when they need it most. Increased nitric oxide in the blood stream signals the blood vessel walls to relax, which allows more blood to flow to the body's muscles, thus delivering more oxygen and nutrients throughout the body.
It’s been shown to lead to:

  • Drastic Muscle Gains
  • Increased Blood Flow and Oxygen Delivery
  • Boosted Strength, Endurance, and Power
  • Support for Your Immune System
  • Immediate Results
  • Total Body Transformation
While the body naturally increases nitric oxide during workouts, it’s only a limited amount and researchers have been focused on artificially increasing your nitric oxide levels.

One of the most successful products that has emerged from this research is called  It uses "graininess," special amino acids specifically linked to nitric oxide production to significantly increase oxygen and nutrient flow to the muscles during workouts.  As a result, it can safely spark powerful muscle growth, muscle definition, and strength.

Factor 2 produces noticeable results by maximizing your muscle gains as you power through your workouts and within a few weeks, users are starting to notice additional muscle definition and strength.

Factor 2 is now the recognized leader in nitric oxide stimulation and legal, safe muscle and strength enhancement.  It was Bodybuilding.com Best New Brand of the Year (2011) and pro athletes are taking note.

Best of all, the company is currently conducting a marketing campaign where new customers can receive a . While the Factor 2 free trial offer is available only on ForceFactor.com, Factor 2 brand products are available in GNC stores nationwide.

Boston Scientists Develop New Probiotic Supplement to Manage Weight

(Boston) – Healthcare experts continue to regard macrobiotics as one of the most powerful tools in the management of everything from constipation and bloating to diarrhea and skin health.http://cool-health-guidelines.blogspot.com/2014/04/this-new-natural-testosterone-booster.html

Historically, yogurt has been a primary source of macrobiotics, but yogurt products loaded with sugar have their own health implications for the tens of millions of Americans who are trying to lose weight. Sales of the healthier Greek-style yogurt were up 50% in 2012, showing that Americans are looking for healthier pro biotic options. Unfortunatelyhttp://cool-health-guidelines.blogspot.com/2014/04/how-to-lose-weight-get-ripped-with-new.htmlhttp://cool-health-guidelines.blogspot.com/2014/04/how-to-lose-weight-get-ripped-with-new.html, even most Greek yogurt is loaded with sugar and calories.

So, how is the weight-conscious American supposed to get their macrobiotics?
Luckily for the millions of Americans trying to lose weight and improve their digestive health, Boston researchers recently developed a breakthrough pro biotic supplement that actually assists in weight loss. Probabilist, the groundbreaking new pro biotic supplement, utilizes the LS3664 compound, http://cool-health-guidelines.blogspot.com/2014/04/how-this-one-trick-could-transform-your.htmlwhich not only helps you lose weight, but also has all of the digestive benefits that macrobiotics are traditionally known for, as well.

Probabilist is the revolutionary new formula that helps you:

How to Prevent Unhealthy Snacking from Destroying Your Diet

One of the hardest things in life is sticking to a healthy diet.  Experts recommend you plan your meals in advance, so you aren’t tempted when faced with less-than-healthy alternatives. But, let’s face it—planning every meal can be really hard. And, for a lot of us, snacking is our downfall.
The average American eats almost 25 percent of their daily calories from snacking alone, and snacking is the leading cause of childhood obesity.

So, there are two options available: Stop snacking (hard) or snack healthier (simple).
But, for a many of us, differentiating what’s “healthy” and how much to consume are two different things. After all, many nuts are considered heart healthy. But, if you don’t keep the portions in check it can seriously derail your diet.  It’s easy to consume double or triple the serving size amount without knowing any better.

If you’re struggling to keep you and your family’s snaking under control and healthy, you may be interested in the new online subscription store called . They have an innovative new service that focuses exclusively on healthy snacks, delivered right to your front door on a monthly basis.

Here’s how it works:

After you sign up on their website and provide some information about your taste preferences and any special health needs, the company ships you a box every month containing a delicious selection of healthy snack foods. A box includes 12-15 servings across 4 to 5 different Nature Box snacks—enough to last you and your family for a month.

Each box costs just under $20 and shipping is always free.  Nature Box is meant to fit your lifestyle by providing you with snacks you’ll enjoy and look forward to eating. You can easily customize what you want to receive based on the snacks you love most, and a typical box might contain:
  • Wild Blueberry Flax granola, Heart Healthy Trail Mix, Dried Apricots, and Tamar Almonds.
  • Banana Chips, Raw Fruits and Nuts, Dried Cranberries, and Cherry, Cranberry, Almond & Pecan Granola.
  • Tart Cherry Vanilla Granola, Organic Berries, Honey Cinnamon Almonds, and All-Natural Yogurt Pretzels.
Every item from Nature Box is nutritionist-approved and derived from the most wholesome ingredients and seasonal options. They’re also per-portioned for you, so you can enjoy your snacks guilt-free and without confusion. For those watching their calories and sodium content, nutrition labels are included on the boxes for your convenience.

If you go on vacation or need to skip a month, just let Nature Box know. They can pause your shipment or you can have it sent to a friend or family member instead. Satisfaction is 100 percent guaranteed. If you’re not happy with what you’ve been sent, let them know and you’ll be issued a full refund. You can also cancel the subscription at any time.

Nature Box takes the guesswork out of snacks—what’s healthy, what’s the correct serving size—making it a lot easier to stay healthy and slim!

They also make great gifts for college students going off to school, new parents, or anyone trying to live a health-conscious life. And now, NatureBox is offering HowLifeWorks readers an immediate 25% off their first order.  Just enter the code “livehealthy” when you join.

Try Something New

If you've ruled out yoga for physical reasons, it might be time to reconsider.
Yoga is often associated with a Jennifer Astonish type, who can twist her lithe body into a gravity-defying pretzel. So even with its increasing popularity, yoga can be daunting to those who aren't already bendy and buff. But men and women of all shapes, sizes, and abilities can do yoga and benefit from the practice. Here is some inspiration to help get you on the mat.

Unexpected Body Benefits

You probably already know that yoga can reduce stress and is good for flexibility, balance, and functional strength. But it has some other surprising perks as well. Researchers at Simmons College in Boston found that hath and relaxation yoga can help with controlling weight, lowering blood pressure, and improving mood. Yoga can also ease hot flashes and other menopausal symptoms in healthy women as well as in breast cancer survivors.
There are also yoga programs that are tailored to help ease the symptoms of arthritis, multiple sclerosis, and Parkinson's. Some VA hospitals even offer yoga to help patients recovering from strokes, brain injuries, and other illnesses.
Megan Dunne, a yoga instructor in Chicago who works with individuals recovering from an injury or illness, says, "In a gym, you're really pushing yourself to go further when you're working out. In yoga, it's the opposite. The poses encourage all the range of motion that the body is designed to do. So when you're doing them mindfully and slowly, your body can learn through all the movements."

Turning to Yoga During Chemo

After she was diagnosed with stage 4 colon cancer in 2008, Christine Bluer, president of Wine diva Enterprises in Chicago, did yoga while undergoing chemotherapy.
"Even though I couldn't do many of the poses very well, it got me out of my head and helped deal with the depressive thoughts associated with my illness," Bluer says.
Bluer wasn't new to yoga. "I'm a fat girl who tried yoga because I really hate 'the gym' experience," she says, adding that she felt "taller and more fit" when she first started taking classes.
"I just like the fact that yoga isn't a scene and the goal is to be self-focused," Bluer says. "I feel better knowing my fellow yoga-lovers probably aren't concerned about how ridiculous I look trying to pretzel my plus-sized body into fun and strengthening shapes."

Yoga for Overweight People

Bluer is not the only person with extra pounds to find a comfortable challenge in yoga.
When Megan Garcia signed up for yoga at Smith College in 1991, she felt intimidated because she was the only overweight person in the class. She stuck with it, though, and noticed she started not only gaining strength, but feeling and sleeping better too. Now she is a plus-sized model and Kripalu-certified yoga instructor who teaches in New York and specializes in teaching yoga to people of all shapes and sizes.

This New Natural Testosterone Booster Has Men Everywhere Raving

It's a disturbing thought, one that usually hits after an unexpected physical challenge. Maybe you've been unable to maintain your usual workout levels, or recovery is taking a lot longer than it used to. Perhaps fixes to the house are just a bit more difficult, or you find yourself feeling tired more often.
What's most startling about this realization is that you don't normally "feel old" but, nevertheless, you know you don't look or feel like the man you used to be.
And the issue? You might not have enough free testosterone
A person's bloodstream contains two types of testosterone: bonded testosterone and free testosterone. Bonded testosterone attaches to molecules in the body and is mostly ineffective. However, free testosterone can enter your cells easily and plays a vital role in strength, stamina, and vitality—all of which are important to men.
Over the last few years the market has been flooded with questionable options for increasing a man's free testosterone levels: useless pills, questionable supplements, and dangerous or illegal medical treatments. But now a group of researchers in Boston, Massachusetts have developed a dietary supplement that triggers the body into increase its levels of free testosterone naturally and safely.
Called the supplement primarily relies on an ingredient called , which comes from the rare Greenback plant.  has been shown in clinical trials to boost free testosterone levels, while additional key ingredients like zinc and vitamins B12 and B6 are known to improve physical performance and strength, increase drive, and aid in recovery.
 has no harmful side effects, is manufactured in the United States under FDA Good Manufacturing Practices , and has been shown to deliver improvements in strength and endurance in as little as a week.
This isn't product hype delivered by a know-it-all enthusiast from the gym. According to studies held in both Irvine, California and Queensland, Australia, the results from Eugenie are nothing short of spectacular. From greater muscle definition and quicker recovery times, to increased feelings of alertness and improved endurance, these users are reporting virtual transformations as a result of safely boosting their free testosterone with Eugenie.

What Is The Best Non-Prescription Eyelash Enhancer?

Eyelash enhancers are the latest beauty trend these days, and cosmetic companies everywhere are launching products that promise to give women longer, fuller, and darker lashes without the fuss of mascara or false lashes.  But, with all these options, it’s hard to know what really works and what doesn’t.

Luckily, there are reputable beauty sites out there that have put many of these eyelash enhancers to the test.  The results for this year’s top-performing eyelash enhancers are in … with Smart Lash coming in with a solid 5-star rating on Restorer.com, the #1 online destination for skin care and beauty.

What Is Eyelash Enhancement?
If you aren’t yet aware of this increasingly popular method of achieving longer lashes, eyelash enhancers are formulas that are topically applied to the base of your lower and upper lashes.  They can even be used on sparse, thin eyebrows.
Is It Safe?
While prescription eyelash enhancers are often formulated with propagandist, a hormone that can cause side effects such as darkened irises (potentially irreversible) and blurred vision, more and more companies are developing safer, non-prescription alternatives that deliver impressive results.
Most non-prescription formulas are hormone and parable-free.  Instead, they’re formulated with polypeptides, amino acids, and conditioning ingredients to help rejuvenate lashes and strengthen them against breakage.  So, you still get longer, fuller, darker-looking lashes and shapelier brows, without the negative side effects.
How Soon Can You See Results?
In some cases, users have reported seeing results in as little as twenty-eight days, while others may see results in about 56 days.
Smart Lash, for instance, has published its clinical results, which show that 93 percent of participants saw an increase in the appearance of lash length and fullness after 28 days, while 83 percent stated their eyelashes appeared thicker after 28 days.
Read the Reviews
You can on Smart Lash and see what real customers are saying about it on  And, right now, SmartLash is being offered at a highly discounted rate of 76 percent off, only on DermStore.com.

How to Check and Manage Your Credit Score for Free

How to Check and Manage Your Credit Score for Free
Most people know that a lot is riding on their credit score, from the interest rates you pay on your loans, to your ability to rent an apartment, buy a home or car, and even to find a job.   Companies are increasingly using credit scores as an objective measure of not only your credit, but your credibility.
But, there’s still a lot of confusion out there about credit scores and what they mean.  Some people confuse a credit report with a credit score, when they are two different things.  A credit report contains all the information in a person’s credit file maintained by a Credit Bureau. The data in a credit report is interpreted through a complex mathematical process to determine a credit score, which is a single number that commonly ranges from 300 (terrible) to 850 (perfect).

People also incorrectly assume that checking your credit score lowers it—this is partly true. When applying for a loan or another open line of credit, creditors check your score to see if you are a viable candidate. This can penalize you and impact your score.  Inquires made by you are not shown to creditors and will not lower your score.

In fact, it’s essential to know what your score is, because it can change at any time, and it impacts so many different areas of your life.  Not paying your bills or making delinquent payments lowers your score and makes you undesirable to credit companies and advertisers.  By consistently managing your score, you take the control back from creditors by knowing exactly how much you qualify for when it’s time to take out a loan or open a new line of credit.

Many companies have figured out ways to charge consumers for reporting on their credit scores.  But, there is no reason to pay for this service as everyone has a right to this information, free of charge.
That’s exactly what you’ll find with a completely free service dedicated to empowering consumers to more actively manage their credit and financial health.  They help you track your debt and finances by giving you instant access to your credit score, and finding you the best savings options for your credit cards, mortgage, auto loans, and more.

You can log into your account as often as you like to quickly and easily track your credit score, credit attributes, and debt from a single source.   They also believe in protecting privacy by allowing you to control who receives your financial data. Credit Karma never shares your information without your explicit consent.

Their free interactive tools and simulators help you learn how to anticipate changes in your credit score.  You can also compare your credit report to others and see how the various items on your credit report can affect your overall credit score.

Another component that makes Credit Karma special (besides the fact they are 100 percent free) are the exclusive offers you gain access to from companies that value your credit worthiness.  Their system finds and displays personalized offers from third party advertisers based on your credit profile.  Credit Karma never discloses user information unless you respond to an offer. While some offers are ongoing, others will come and go quickly based on demand.

Joining Credit Karma is fast, easy, and 100 percent free! Here’s what you get:
  • Access to your free credit score at any time
  • Exclusive savings based on your score
  • Tools to track your credit score
  • Valuable credit and finance content
  • Calculate and research to find the best rates
Credit Karma is committed to consumer safety and follows all the latest security precautions to protect your identity and data.  Social Security numbers are used for first-time credit score retrieval only, and never stored in their database.

To gain a solid understanding of your financial standing, for your free credit score with Credit Karma.

Easy Exercise Tips

Exercise Guide for Exercise HatersExercise is one of the easiest and most effective ways of improving both your physical and mental health. A little regular exercise can ease depression and anxiety, boost energy and mood, and relieve stress. But you don’t have to be a fitness fanatic to reap the benefits. No matter your age or fitness level, there are lots of enjoyable ways to use physical activity to help you feel better, look better, and enjoy life more.

The life-changing benefits of exercise

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active. People who exercise regularly tend to do so because it gives them an enormous sense of well–being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it doesn’t take hours of pumping weights in a gym or running mile after mile to achieve those results.
By focusing on activities you enjoy and tailoring a regular mild to moderate exercise routine to your needs, you can experience the health benefits of exercise and improve your own life by:
  • Easing stress and anxiety. A twenty-minute bike ride won’t sweep away all of life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being.
  • Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good.
  • Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
  • Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.
  • Boosting energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.

10 Workout Secrets From the Pros

woman working with trainer

1. Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started on a treadmill. The pounds came off and soon he was marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
  •  Even 20 minutes a day twice a week will help tone the entire body.
  • Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
  • Increased aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

5. Make Your Plan Fit Your Life

Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

6. Be Happy

Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
"If you hate weights, don't go to the gym. You and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.

7. Watch the Clock

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," Theodosakis says.

8. Call In the Pros

Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."

9. Get Inspired

"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.

10. Be Patient

Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."

Benefits of Weight management with oats

Food plays a major role in weight loss or management. It is due to this reason that specific types of foods are usually suggested to those intending to manage their weight. Eating oats yields positive results towards weight management and gives the body other health benefits that are not directly linked to body mass. Here are some of the reasons why incorporating oats in your daily menu is important.
*Breakfast is an essential meal since it determines the amount energy that your body will store for an entire day. A bowl of oatmeal in the morning gives your body the right quantity of fiber that keeps you full for longer periods making it easy for a person to maintain their ideal weight. Aside from the fiber content you body also benefits from other valuable nutrients and antioxidants. What oatmeal does in order to keep you full is that on consumption it forms a gel which is formed from the soluble fiber that this nut is known to be rich in.
*Oatmeal is low fat high protein food that furnishes the body with the essential nutrients without depositing the harmful fats that are not only responsible for weight gain but are responsible for other ailments as well.
Consuming oatmeal is similar to taking whole grains which are recommended not only for those seeking to maintain weight but for any other person striving to stay healthy and giving the body the right nutrients such as phytonutrients that these nuts contain in plenty. Lignans fall under the category of phytonutrients and are responsible for the protection of the heart against several ailments and diseases.
The outer layer of the oat which is also referred to as the bran contains more fiber than that found in the inside of the nut. This is why it is always recommended that these nuts are better when taken with the oat kernel in order to get higher content of soluble fiber.
Oat meal is easy and fun to have since the oats can be incorporated in other main course meals. This is a good option for those who might not prefer taking it in the morning for breakfast.
When you are thinking of losing weight or maintaining that ideal body weight that makes you happy it is better to resort to the use safe methods that have proven to work and have minimal side effects on the body. The best option is by using the naturally available foods, fruits, nuts and vegetables that have the capability of helping you achieve you weight loss objective and adding nutritional value to your body at the same time.
Most of the celebrities are enjoying their experience with oatmeal. You can join them too and see the benefits derived from taking these nuts. You journey to weight loss can be realistic and within reach as long as you increase the intake of oatmeal.