Today the Bombay High Court justice Sarang V Kotwal granted bail to Rhea Chakraborty in connection with the drug-related matter of Sushant Singh Rajput's death case. However, the bail plea of the actress' brother Showik Chakraborty has been denied.
Eyewitnesses claimed that he had seen Sushant Singh Rajput outside rhea Chakrabarty's house at 13th june, Watch the video to know the latest update of the case
Akshay Kumar is an early riser, and he makes sure his co-stars, too, adapt that aspect of his lifestyle while working with him.
Siddharth Shukla & Nikki Tamboli's bond will SHOCK you!. Siddharth Shukla announce First Immunity Task winner name. .Watch these episodes on COLORS TV every day and before television on VOOT select.
The Animals in That Country by Laura Jean McKay review – an extraordinary debut. A pandemic enables animals and humans to communicate, in a fierce and funny exploration of other consciousnesses and the limits of language
It's not just what you're eating that can cause weight gain but also how you're eating it. By that we mean that your eating habits — you know, the things that are so ingrained into our routines that we barely notice we're doing them — play just as much of a role in your weight maintenance as the unhealthy foods you're eating.And that's great news because if you can identify those unhealthy eating habits, you can completely change the course of your health for the better. Tweak just a few of these unhealthiest eating habits every day and you could be on your way to a flatter belly in no time! While you're at it, might as well clear your pantry of these 100 Unhealthiest Foods on the Planet. 1 You skip meals In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal. And don't say you don't have time for breakfast; it's easy if you make these overnight oats!RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox! 2 You eat dinner after 9 PM No, it's not because your metabolism slows down after this time—that's a common food myth. But it is true that late-night eaters are more likely to gain weight compared to those who take advantage of the early bird special, according to a study published in the journal Appetite. It's not because they don't burn those calories as rapidly; it's because these night owls are more likely to binge eat (after starving themselves since lunch) and subsequently choose unhealthy foods high in sugar and fat to quickly put in their rumbling tummies. Not only will these high-energy foods pack on the pounds, but many of them can make it harder to fall asleep. And if you didn't already know, getting enough sleep is one of the answers to how to lose 10 pounds. 3 You keep unhealthy food in sight Our homes are filled with hidden eating traps, and simply being aware of something as simple as the size of a bowl can influence how much you eat. For example, a study conducted at Google's New York office found that placing M&Ms in opaque containers as opposed to glass ones and giving healthier snacks more prominent shelf space curbed candy consumption by 3.1 million calories in just seven weeks. So what does that mean for your weight? The lesson here is clear: Clear junk food off your countertops to start losing weight and to make better choices.RELATED: 21 Foods to Toss Out of Your Kitchen For Good 4 You eat too quickly If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it's had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What's 66 calories, you ask? If you can do that at every meal, you'll lose more than 20 pounds a year! To lose even more weight, maybe cut out the common foods you eat quickly: 101 Unhealthiest Fast Foods on the Planet. 5 You restrict yourself too much That's a recipe for disaster. When you feel like you aren't able to enjoy something indulgent from time to time, it can leave you with hard-to-ignore cravings. So enjoy that food you've been eyeing—just as long as they're not The Cheat Meals That Are Never Worth it, According to an Expert. 6 You eat at your desk You may think it's beneficial for your hourly pay, or to prove yourself to your boss, but eating your lunch at your desk isn't doing your waistline any favors. And you're not the only one doing this. According to research conducted by the NPD group, roughly 62 percent of working American professionals dine "al-desko." The issue is that you're eating distractedly, which can cause you to consume up to 50 percent more calories than you intended, according to a 2013 review in the American Journal of Clinical Nutrition. Instead, take a minute off from work and dine in the breakroom, at a nearby park, or even at a restaurant. 7 You always order the combo meal A study in the Journal of Public Policy&Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the "combo" or "value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.RELATED: The #1 Worst Menu Option at 76 Popular Restaurants 8 You eat when you're stressed You manage to avoid the office candy bowl, which is pretty impressive—especially on super stressful days—but you've got to let off some steam somehow. If you don't, it could lead to chronically elevated cortisol levels, causing sleep and immunity problems, blood sugar abnormalities, and weight gain. (Related: Are Cortisol Levels And Stress To Blame For Your Weight Gain?) 9 You eat while watching T.V. A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That's an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you'll be less likely to mindlessly snack—the other main occupational hazard associated with tube time. 10 You cut out entire food groups at a time If you've just hopped on the Paleo or low-carb bandwagon, proceed with caution! Often diets that cut out entire food groups do not allow for the balance and moderation we need to follow a healthy, lifelong eating plan. Plus, dieters who follow these plans may be prone to potentially dangerous nutritional deficiencies. Or you may simply get bored with your restricted plan and end up overeating down the road. 11 You eat most of your meals out You'll save money and calories! Countless studies show that restaurant fare is both high in calories and loaded with salt, the ingredient that causes belly bloat. Cooking your own meals can help you cut back on both of these measures. In fact, Johns Hopkins researchers found that home cooks will consume nearly 200 fewer calories than people who eat out more often. For some drool-worthy lunch ideas, check out these 25 Super-Healthy Lunches Under 400 Calories. 12 You stand while you eat We're all for walking meetings, just as long as they're not lunch meetings. That's because studies have found that people who stand while munching end up scarfing down 30 percent more at their next meal compared to those who sit. Researchers speculate that it's because our body subconsciously dismisses a standing meal as a "false meal," which causes us to eat more later in the day. 13 You eat off large plates One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds. 14 You serve yourself from the table Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more. 15 You eat on an irregular schedule An irregular eating schedule can undercut your metabolism. Research from John Moores University in Liverpool found that women who fluctuated between eating low- and high-calorie meals were less happy with their bodies than those whose plates contained a similar number of calories from meal to meal. But it's not just fluctuating meal size that can derail your weight-loss goals. A Hebrew University study from 2012 found that mice that were fed high-fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Your move? Figure out how many calories you need to achieve your desired weight, and evenly divide that number by the three, four or five meals and snacks you eat per day. Aim for each of your meals to be roughly that size and eat them at about the same time each day. For more metabolism-boosting tips, check out these 55 Best Ways to Boost Your Metabolism! 16 You always polish off your plate And you don't necessarily need to. Eat until you're 80% full, then stop. In Japan, this method is called hara hachi bun me, which roughly translates to "eat until you are eight parts (out of ten) full. Remember, you can always eat a high-protein snack later. Make it one of these 25 Best High-Protein Snacks in America! 17 You eat whenever you're emotional A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories. 18 You eat free restaurant food Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn't mean you won't pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three throughout dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids. 19 You order lunch when you're hungry When it's time to order out, here's our advice: order ahead of time. Like, right after you get in the office. Researchers from the University of Pennsylvania and Carnegie Mellon University found that when people ordered lunch more than an hour before eating, dieters chose meals with an average of 109 fewer calories than those who ordered immediately before lunch. The reasoning behind the saved calories? Your willpower to choose healthy meals rapidly deteriorates when your mind is distracted by a rumbling stomach that craves energy-dense food. Talk about being hangry. 20 You eat in your bedroom An analysis published in the journal Sleep Medicine found that keeping a television in the bedroom was associated with shorter total sleep time. It's not just TV that will prevent you from getting a restorative night's sleep (which, if you didn't already know, is one of the essential rules for weight loss); it's also noshing in bed. When you reserve your bedroom for snoozing, you can train your brain and body to associate slipping under the covers with sleep—making it much easier to catch some ZZZ's. 21 You drink most of your calories Yes, this bad eating habit goes for everything from sodas and alcohol to juice cleanses and bottled teas. That's because beverages often lack healthy fats and fiber: two satiating nutrients that keep hunger pangs at bay. A study published in the American Journal of Clinical Nutrition found that participants ended up drinking more (and thus consumed a greater number of calories) until they felt satisfied, compared to when they ate solid food.There are several factors at play when it comes to satiety, and experts believe that both the sound and the physical act of chewing helps monitor your consumption; they think chewing will even increase satiety better than slurping. So, take a cue from a recent study published in the same journal—which found that thick smoothies made people feel fuller than a thin drink with the same amount of calories—by adding in a generous scoop of Greek yogurt and a sprinkling of crunchy nuts to your protein shakes in the mornings. 22 You eat whatever food you can find Keeping healthy snacks on hand at all times makes it hard to fail. Without them, your ravenous self will likely dig into whatever high-calorie food you can get your hands on. Cut up veggies and store them in the fridge to dip into hummus, keep fruit in a bowl on a counter near your keys, and stock up on an assortment of nuts. Looking for more ideas? Check out these high protein snacks. 23 You eat when you aren't hungry Just because you're going to see a movie doesn't mean you need to buy an extra-large popcorn. The same goes for that leftover food from the morning meeting that's been placed in the breakroom. Just because it's free—or because you're bored—doesn't mean you should eat. Whenever you see food that's tempting you, ask yourself, "Am I actually hungry?" Test yourself by knocking back a cup of water and waiting 10 minutes. Around 60 percent of the time, people inappropriately respond to thirst by eating instead of drinking, according to a Physiology&Behavior study. It's one of the reasons you're always hungry. 24 You're always trying to cook something new We've all been there. You come home too late and you're way too exhausted to deal with dinner. Nine times out of ten, the solution is either ordering in or heating up a frozen pizza. The problems with those solutions are that the average take-out meal can climb to well over 1,000 calories and frozen pizza isn't the well-balanced diet meal of your dreams. That's why it's important to come up with a meal plan. You can even let us do it! Our 1-week healthy meal plan) shows you just how easy it is to prep in advance. That way, you can always have ready-to-eat healthy foods to turn to when time is tight, hunger is high, and your energy is low. 25 You listen to music while eating It's time to put an end to TV dinners once and for all. According to a Food Quality and Preference study, people who listened to music with headphones while eating consumed significantly more of the exact same food compared to those who weren't jamming out. 26 You always have a nightcap Alcohol can make you drowsy, but it inhibits your ability to get quality deep sleep later at night. Ideally, don't have any drinks 90 to 120 minutes before bedtime. This will allow enough time for your body to metabolize alcohol before your body transitions into the deep stages of sleep.RELATED: 7 Unhealthiest Drinks for Weight Loss 27 You beeline to the add-in station at your coffee shop If your coffee tastes like ice cream, you're doing it wrong. Adding packet upon packet of sugar will ultimately cause your blood sugar to spike and crash—which makes you crave unhealthy food—and can ultimately lead to weight gain. And it's not just sugar you have to be worried about if you're looking to save calories. According to a 2017 study published in the journal Public Health, researchers found that nearly 70 percent of coffee consumers drink coffee with caloric add-ins (including sugar and creamers); out of those people, close to 16 percent of their daily caloric intake came from sipping on their coffee concoction. That 16 percent translates to an additional 70 calories a day more than non-coffee drinkers. There are some add-ins that are ok to use — like cinnamon or a splash of almond milk — but just don't use these 7 Things You Should Never Add to Your Coffee.
Archaeologists in Egypt have opened an ancient mummy coffin in front of a live audience. On Saturday, dozens of people watched and filmed as archaeologists unsealed the first of 59 sealed sarcophagi found earlier this year in Saqqara, revealing a mummy inside, Saqqara is a vast, ancient burial ground in Egypt which served as the necropolis of the ancient city of Memphis. Egypt's Ministry of Tourism and Antiquities said in a statement that 59 wooden coffins were discovered inside burial wells in Saqqara's archaeology area.
If you eye a cookie you can easily see how eating a lot of them can contribute to weight gain. Sugary drinks, on the other hand, don't look very fattening. But unlike a cookie, sugar-sweetened beverages don't do much to quell hunger even though they are loaded with calories. In fact, research shows that when people consume rapidly-digested carbohydrates in liquid form rather than in solid form they don't feel full and they don't eat less afterward to compensate for the extra calories, suggests a review by epidemiologists at Harvard School of Public Health.Numerous studies suggest that the quickly-digested carbs in sugar-sweetened beverages are the key contributor to the epidemic of overweight and obesity in the United States. According to the National Center for Health Statistics, 25% of Americans consume at least 200 calories from sugary drinks every day and 5% drink at least 567 calories worth daily, or the equivalent of four cans of soda.Are you swallowing more calories than you are aware of? Here's a list of the unhealthiest beverages to drink if you are trying to lose weight. And for more, make sure you avoid these 108 Most Popular Sodas Ranked By How Toxic They Are. 1 100% Apple Juice Or any 100% juice for that matter. It makes the unhealthy list because, well, it sounds so healthy: "100% real juice" potentially leading you to chug it without concern. (Related: 7 Worst 'Healthy' Foods You're Eating, According to a Dietitian.) But the more concentrated sugar and calories in fruit juice can lead to obesity and inappropriate weight gain, according to a study published in the journal Pediatrics. Sure, 100% juices provide vitamins and other nutrients, but the high natural sugar content (even when no sugars are added) is on par with a can of soda.RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox! 2 Juice Blends Juice blends like Sunny D and Hi-C contain very little real fruit juice, typically just 5% or 10%. Look on the label; the second ingredient in most — behind water — is high fructose corn syrup (HFCS). Derived from corn starch, HFCS is cheaper than sugar, which is why food manufacturers use it. But it's also sweeter than sugar and more quickly absorbed by the body. This can spike blood sugar levels that quickly drop and may trigger cravings for more of these empty calories that can cause weight gain. Clinical studies have yet to show HFCS causes obesity, diabetes, and other illnesses, but many studies show that HFCS is associated with those diseases, according to Harvard Health. 3 Bottled Smoothies It's no surprise that regular soda is a terrible beverage if your goal is weight loss. It's full of empty calories and high fructose corn syrup or natural sugar. But at least you know what you're drinking. Some bottled smoothies contain as much if not more sugar than soda, yet they carry a health halo, tricking you into thinking they're healthful because of the name, their packaging, or the list of natural ingredients like real fruit and vegetables. A quick word about "natural sugars": These come from the fructose naturally found in fruits and vegetables, which, naturally, sounds healthier than "added sugars," right? When you consume fructose from eating whole fruits and vegetables you are getting the beneficial fiber, which slows the impact of the sugar on your blood sugar. Juicing fruits and vegetables removes most if not all of this fiber, leaving you with simple sugars, which has the same caloric effect on your body as added sugars. The American Heart Association recommends that women and men should consume no more than 100 and 150 calories from per day, respectively, from added sugars. 4 Soda This one's obvious, right? But did you know that the average 12-ounce can contains about 12 teaspoons of sugar (that's double the amount in a chocolate bar) and about 130 calories? Drink one or more sodas a day and you could be looking at not only a bigger belly but more visceral abdominal fat, the most dangerous kind because it surrounds your organs. An analysis using data on 2596 middle-aged adults from the Framingham Heart Study reported in the Journal of Nutrition determined that daily drinkers of sugar-sweetened beverages like soda had a 10% higher volume of visceral fat than people who did not drink soda. 5 Alcoholic Beverages They call it a "beer belly" for a reason, but it's not just drinking a beer every day that can cause weight gain. Heavy drinking of wine and spirits can add pounds and extra tissue around the midsection. Alcohol adds empty calories to your diet. What's more, it hampers your body's ability to burn fat. See, when alcohol is metabolized in the liver, it turns into acetate. A rise in acetate levels flips a switch that causes our bodies to burn acetate as fuel first before moving on to glucose (from carbs) or fat. Drinking alcohol may influence weight gain in other ways, too. Alcohol can interfere with quality sleep, disrupting hormones that control hunger and satiety. You may have noticed that alcohol can trigger cravings for unhealthy foods. Back to beer: With the current popularity of craft beers, it's worth noting that craft IPAs and stouts typically carry higher alcohol contents in the 7 to 10 alcohol-by-volume (ABV) range and about 100 calories more than you find in most lagers and pilsners. A popular IPA can clock in at upwards of 450 calories per 12-ounce bottle. 6 Fast-Food Milkshakes A "freak shake" is an ice cream-based milkshake of gargantuan proportions topped with anything from brownies and slices of birthday cake to Snickers bars, pretzel rods, and Hershey's Kisses. These trendy monster shakes available at ice cream parlors are clearly over the top, but the traditional fast-food milkshake isn't much better. Take a large chocolate shake from McDonald's, for example. With a whipped cream topping, that shake weighs in at 840 calories, 22 grams of fat (14 of those are saturated fats), and 122 grams of sugar, making it one of the unhealthiest drinks if your goal is weight loss. What's more, the shake contains one gram of trans-fat, which is known to raise your bad (LDL) cholesterol and lower the good (HDL), increasing your risk of developing heart disease. (Related: 20 Foods That Can Help Lower Your Risk of Heart Disease.) 7 A Large Blended Coffee Beverage We're talking about those big 24 ounces that hardly resemble coffee; they're made with lots of squirts of sweeteners, chocolate and caramel flavorings, and confectioners' sugars and palm oil. Some of the worst pack 560 calories, 14 grams of saturated fat, and 80 grams of sugars. Have one of these every day and you can easily put on more than a pound of body weight in just one week. "A lot of coffee and tea drinkers regularly use caloric add-ins to improve the flavor of their beverages, but possibly without fully realizing or taking into consideration its caloric and nutritional implications," said Ruopeng An, a health professor at the University of Illinois, author of a study analyzing coffee consumption published in the journal Public Health. People who add sweeteners, cream or other substances to their coffee consume about 69 more total calories on average per day than those who drink their coffee black, the researcher found. Speaking of which, are you aware of 7 Things You Should Never Add to Your Coffee?
Picture this: You're planning to start a diet by paying more frequent visits to your local gym, adding more fresh foods to your diet, and cooking at home. But the second you set your mind to sticking to a new clean eating plan, the temptation of office doughnuts and happy hour specials just seem to strike at every corner. Sound familiar?We've all been there. Starting a diet can be as daunting as keeping those pesky pounds on your waistline. That's why we've consulted top health and wellness experts about the most prevalent diet mistakes they've helped people like us overcome. Snoop through our exclusive report below to find out what you shouldn't be doing when dieting, and for more on how to eat healthy, you won't want to miss these 21 Best Healthy Cooking Hacks of All Time. 1 Thinking About Deprivation "One of the biggest diet mistakes I see with my patients is thinking about a diet as deprivation. Many of my patients come in and say that they want to cut out all sugar or cut out all fat, but by doing this you are restricting to a point that is most likely not sustainable." – Leah Kaufman, CDN, CDE, MS, RDRELATED: Sign up for our newsletter to get daily recipes and food news in your inbox! 2 Eliminating a Food Group "Eliminating one food group … does not mean that you are going to automatically lose weight. You may, in fact, find yourself overeating these foods at some point. Finding a balance of your macronutrients is key! There is not one 'good' or 'bad' food that should be kept or eliminated from the diet. The role of a good diet is to find a balance of your plate and see which foods can help you most to achieve a healthy lifestyle change." – Leah Kaufman, CDN, CDE, MS, RD"Being too restrictive and cutting out food groups leads to burnout early on when following a diet. This may discourage a person to follow the diet properly or eat healthier foods and exercise in general. Instead of cutting out food groups or being too restrictive, try following proper portion sizes. Moderation is key! [Eat] 5-6.5 ounces of lean protein at meals, 1.5-2 cups of fruits daily, 2.5-3 cups of vegetables (green leafy) daily, 6-8 ounces daily of grains, 3 cups fat-free or low-fat dairy daily. and 5-6 teaspoons oils daily." – Jim White, RD, ACSM 3 Setting Unrealistic Goals "I'm all for someone wanting to lose a significant amount of weight or striving to a run a marathon, but those huge goals can be unrealistic and overwhelming at first. It's better to set small goals that are actually achievable in the short run and work up to the larger goals. For example, if you want to lose 20 pounds, don't go on a crash diet that starves you and helps you drop pounds quick. Instead, change your behaviors slightly to lose 3-5 pounds per month. Those small goals are more manageable and will help you eventually achieve the larger goal." – Natalie Rizzo, MS, RD, NYC-based dietitian 4 Looking For a Quick Fix "I think the reason that extreme diets are so popular is because they help people drop pounds really quickly. But that way of eating just isn't sustainable. The first step to losing weight is realizing that it is going to require a lifelong change, rather than a quick fix. That's a big shift in mindset, but once you start thinking this way, it will help you in the long run. If losing weight was as easy as popping a pill or cutting out one food group, then no one would be overweight!" – Natalie Rizzo, MS, RD, NYC-based dietitian 5 Not Acknowledging How Good It Feels to Be Healthy "When I work with clients, I try to help them pay attention to how their weight and the foods they eat affect how they feel. Many people don't realize that they feel terrible after eating fried food or when they are at their heaviest weight. I think it's important for people to acknowledge that healthy food makes you feel good and losing weight makes you feel great. I have my clients keep a journal that tracks how food makes them feel. After they eat a large meal of fried or sugar-laden food, they mark down how they feel. They do the same thing after eating something full of fruits, veggies, lean protein and whole grains. Over time, it's easy for them to see that healthy food makes them feel better and they are more likely to choose that over the less healthy alternative." – Natalie Rizzo, MS, RD, NYC-based dietitian 6 Having Too Many 'Food Rules' "When it comes to dieting, we often give ourselves 'food rules' to follow (i.e., not eating after 8 p.m., no sugar, etc.) and then when we break the rules, because they are too restrictive, we get upset at ourselves, ditch the diet and overindulge. Don't focus on food rules. Instead, focus on being more mindful of your eating habits. Focus on including more healthier foods in your everyday life. And don't throw in the towel on your healthy eating habits when you indulge. Instead, enjoy it and choose a healthier option at your next meal. Eating healthy isn't an 'all-or-nothing' approach. It's a lifestyle." – Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC 7 Being Impatient "Real weight loss takes time. Oftentimes, if we don't see progress in the first week or two, we get discouraged and quit. Set one long-term goal as well as smaller, short-term goals. Use the short-term goals as stepping stones to your long-term goal. And celebrate your short-term goals along the way. Looking back at your success and seeing progress is one of the biggest motivators for long-term success." – Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYCIf someone goes into a diet full-force thinking eating what is prescribed will drop a ton of weight in a short period of time, they have set themselves up for failure. Dropping weight in a healthy time frame takes time and dedication to diet and exercise. Try setting weekly goals for diet and exercise. Learn to properly track meals in MyFitnessPal to keep an accurate log of macro and weight goals. Remember [that] losing weight in a healthy manner takes time… Give it time!" – Jim White, RD, ACSM 8 Believing in Health Halos "Greek yogurt is all the rage thanks to the powerful punch of protein it provides and the fact that it is loaded with bone-strengthening calcium. That being said, people often make the mistake of purchasing Greek yogurt with 'fruit on the bottom' and that is loaded with sugar. To reap the benefits of Greek yogurt, you are better off getting the plain variety and sweetening with a low glycemic fruit, like fresh blueberries. For some added sweetness, add a drizzle of an unrefined natural sweetener such as pure maple syrup—a little goes a long way!" – Chelsea Elkin, MS, RD, CDN 9 Compromising Flavor "Diets often fail because of lack of flavor. Consider substituting parsley with watercress, to punch up the flavor of a dish, or use it in smoothies instead of spinach. In fact, watercress has ¼ the calories of kale while delivering just as many (if not more) nutrients." – Chelsea Elkin, MS, RD, CDN 10 Complicating Things in the Kitchen "Keep it simple! Don't doctor up simple foods so that the health benefits disappear! For example, Brussels sprouts can be a healthy side dish when sautéed with a little olive oil and spices. Preparing Brussels sprouts in this way allows the nutrition benefits to shine through … Brussels sprouts are a good source of the essential nutrient choline, which is important for memory and cognition and is a critical nutrient for pregnant women, for fetal development and proper child development. However, when loading veggies with caloric accompaniments (as often happens in restaurants), the health benefits can be masked, so be sure to prepare veggies at home whenever possible and don't complicate things in the kitchen!" – Chelsea Elkin, MS, RD, CDN 11 Shunning Fats "A study conducted by California Walnuts found that 2 in 3 Americans believe that dietary fat is the enemy. One of the biggest mistakes I see is a fear of fat and particularly cutting out good fats. To the contrary, nuts like walnuts might help with satiety. Swap a handful of walnuts for chips or pretzels for a smart snack or toss toasted walnuts on salad greens or roasted vegetables for crunch, extra fiber, protein and better for you fats!" – Marisa Moore, MBA, RDN, LD 12 Aiming For Perfection "All or nothing thinking. I find that when they are trying to eat better, many clients believe they have to be perfect. It's not necessary. I encourage clients to thrive in the grey area—that space where you are making healthy changes but not so restrictive that you no longer enjoy eating or physical activity. It's a process. Start with 1 or 2 changes a week (say increase water, eat at least 3 cups of vegetables daily, or exercising 150 minutes in a week). Build upon those to achieve a healthy lifestyle that you can maintain for a lifetime." – Marisa Moore, MBA, RDN, LD 13 Skipping Meals "Skipping meals may lead to quitting a diet quicker than anticipated. One may skip a meal thinking this will help lose weight in a faster time frame. This could lead to failure due to undereating and being hungry often forcing a person to come off the diet and eat to fulfill their hunger. Skipping meals means less energy and brain power to function throughout the day. Try meal prepping to ensure having adequate energy throughout the day (three meals and two snacks daily)." – Jim White, RD, ACSM 14 Condering Cheat Meals as Free for Alls "Many people believe that cheat meals do not count towards macro goals in the diet following. With this mindset, someone can easily gain back all their hard work if eating over 3,500 calories in a meal or day! Plan cheat meals accordingly and continue to track in MyFitnessPal. Consider foods with added benefits like dark chocolate with Greek yogurt and berries for antioxidants and protein." – Jim White, RD, ACSM 15 Not Counting Liquid Calories "With all the liquid beverages out on the market sometimes people forget to track the calories from beverages consumed throughout the day. Sodas, juices, coffee with creamer and sugar, alcohol are all examples of liquid calories. Be sure to read labels on beverages if they are available and continue to track in MyFitnessPal. Drink more water throughout the day." – Jim White, RD, ACSM 16 Forgetting Proper Preparation "With all the current diet fads out in the media, it is important to do research on the diet you plan to follow by researching the diet on credible, scientifically based websites; or consult your MD/RD for more information. Your MD will let you know if the diet is appropriate for your current health state and the RD will help you set up a nutrition plan … [and] properly follow the diet in the safest way that works with your body." – Jim White, RD, ACSM 17 Not Focusing on Both Diet and Exercise "Eating a well-balanced diet while decreasing [calories] by 500–750 will promote weight loss… Exercise at moderate to high-intensity levels three to five per week for 30-60 minutes. [You] have to put in the work to see the results." – Jim White, RD, ACSM Speaking of exercise, don't miss out on these 8 Exercise Mistakes That Are Making You Gain Weight.
If you’re wondering what the amount is, then hold your breath, it will astonish you and knock you out of your chair.