#skinny vegan coffee shake

[neevok]

Skinny Vegan Coffee Shake If you need a pick-me-up, try this skinny coffee shake with banana and peanut butter. In addition to being delicious, it is also vegan, high in protein, and low in calories.

[rocketlovetomars]

Drinks Recipe

If you need a pick-me-up, try this skinny coffee shake with banana and peanut butter. In addition to being delicious, it is also vegan, high in protein, and low in calories.

[imlauren]

Skinny Vegan Coffee Shake If you need a pick-me-up, try this skinny coffee shake with banana and peanut butter. In addition to being delicious, it is also vegan, high in protein, and low in calories. 2 packets stevia powder, 1/2 teaspoon vanilla extract, 1/2 medium banana frozen, 1 tablespoon peanut butter, 3/4 cup soy milk, 1/4 cup brewed coffee cooled, 1 tablespoon instant coffee granules, 5 to 6 ice cubes or as needed

[de-tit-ification-ed]

Yeahhhh - fuck cico even though it works. New plan for me - cico+

Count calories, yes, but also nutrients. Stay under 500/800 depending on the day (under 500 normal days, under 800 holidays), but make sure to eat nutrient dense food if I eat. No cookies, no cake, no desserts other than smoothies and fancy coffee.

No gluten, no lactose, no chocolate, my health is more important than taste.

Eat what you enjoy, slow down. Revert back to naturally skinny you. I was whole foods vegan in 10th-11th grade until my gallbladder gave out on me and my intestines started to fuck with me.

Whole foods but cooked foods - allow egg whites and eggs, but no cheese and very minimal dairy.

Steamed vegetables are my life - they are so delicious, if I eat, eat vegetables or salad to keep regular with minimal laxatives other than the two I'm prescribed.

Melon causes diarrhea, so be careful and use with caution

Ultra processed foods trigger binges - don't keep stuff like that on hand. Keep protein shakes, almond milk, frozen vegetables, and frozen strawberries on hand.

Avoid the caf alone at all costs - it's a major binge trigger

Cookies are evil and cause so much pain.

This is sponsored by me eating a non gf cookie and cauliflower today and my gut writhing in pain from the cookie. I'm at 500 calories today, so I'll be at net zero for the day, and liquids tomorrow :)

February:

2/10 solid days

0/18 liquid days

[harkerriver]

There was a conflict deep within River as she debated how badly she needed her items in comparison to how badly she wanted to drop them and run away. There was no saving this conversation, and given that her day had already started on a low note, she wasn’t ready to deal with another embarrassing situation. As she shifted her weight from one foot to another and back, River gnawed at her lower lip in absence of biting her nails in her anxious state. She was sure he was joking, for the most part, in spite of her poor social skills and her constant misreading of tones and faces. Still, she was thin. Not just skinny, but almost frail. It was a mix of her poor childhood raw vegan, organic diet by her hippie parents and genetics, but it helped in the fact that it made her appear non-threatening. She couldn’t imagine anyone would think that she was in the process of being trained to become a monster hunter. 

“Oh…” She nodded. “Funny as in actually funny. That’s…good.” She said nervously, her hands shaking slightly. There was a sense of relief that he was at least amused by her and not totally creeped out, but the thing that was still tripping her up was his insistence on keeping the conversation going. RIver stares at the green-eyed stranger for a long while, taking in his features as if committing them to memory in case she ever saw him again. She couldn’t say that she’d do if she did, but the odds of hiding or running away instead of saying hi were generally solidified.

“Uh…I…” She stammered out, unsure of what to say or do in a situation like the one she was presently in. On one hand, herself not having any friends either and her general avoidance of social interaction standing strong in the storm that was a social life, she knew she could stand to make a new friend. However, the paranoia that often made her decisions for her spoke loudly of the many late night documentaries she had watched about kidnapping and human traffickers. While she was no prize in her mind, she knew that mattered little to those kinds of people, and that she was weak looking enough to grab. Her mind was quick after that to spiral downward into thoughts that this guy was bait used to lure girls away into some corner to be nabbed. 

Without thinking, RIver got on the defensive. “ W-why would you-why would you want to get coffee with me?” She asked through a nervous sputter. Her insecurities flared and River found herself echoing all the negative thoughts of her housemates. “I mean, why me? I mean, why would you want to get to know me? You just met me, it’s not like I’m.. Okay I mean I get that not knowing someone you just met is obvious and a reason to get to know somebody but like, why? Is this some kind of dare or a prank or something? You’re not trying to lull me into a false sense of security so you can sell my organs on the black market or something, are you? Cause I read that that happens a lot in Europe. And I know I may not look it, but I studied self defence. I can totally kick someone's ass if I need to."

“Yeah that’s what they all say.” He added on top of her ramblings, recognizing more of the media she was starting to mention. For all he knew he was farther behind in the times than he imagined, picturing that he was as outdated as he felt. The way she was looking every which way except towards him brought to light a human emotion he had long forgotten. Guilt and shame still persisted on through lifelong regrets but being timid fell off with each year like shedding new skin until eventually it didn’t. One of the dreadful things about losing the feeling of unease was that it hardened you, made you unable to catch the lulls and imperfections of the human condition. They existed in excess with River, self conscious of how he may be presenting himself going forward.

“Funny haha.” He laughed again, trying not to seem like she was the subject of his jest. “You say funny things.” He was talking with his hands, then scratching at the back of his neck. “You made me laugh.” The motions felt foreign. An after thought, a habitual hormonal response to embarrassment. Even hearing the words in his ears felt hard to hear, not well put together, fractions of a sentence.

It wasn’t as if he was completely like his housemates, but by no means did he feel closer to humanity. The things that made them what they were could not co-exist with what they had been before. He always felt himself on the verge of crossing that line, but his constant associations left him leaning less on what made him human.

He sensed that’s what was making it so hard for him to meet her on a similar level, feeling miles apart from what he wanted to say and what was actually translating to her. He was trying to be less of one thing, more of the other that had been untouched for ages. “If you don’t like coffee we can just walk I don’t..” he felt himself standing upright from his lean, as if trying to explain and make something of himself. “I’m sorry if I’m being too forward. I don’t have many friends around here and I think it’s made me forget how to socialize. Whatever.. capacity works for you, whatever feels..comfortable. I just wanted to get to know you, I guess, is what I’m saying.”

[ceilingfan5]

tattoo AU and bakery AU for taakitz :>

“I didn’t know the place came with a handsome neighbor,” Taako crows, peeking out the window of his new bakery-cafe at the tattoo shop next door. The Raven’s Nest is small and staffed by only a few people, one of whom is the hottest motherfucker Taako has ever laid eyes on. “Hot boy, fresh out the oven. Steaming.” 

“Maybe you could bring him something. A cupcake or a macaron, maybe?” Ren, his business partner, leans casually against the counter she’s just finished wiping down for the day. 

“You’re a genius. Box me up something that says ‘date me, like, ASAP’.” 

“What color do you want the frosting to be?” 

“Not literally, you fucking fiend! I don’t want to creep the guy!” 

“He says, staring at tall, dark, and handsome through the window, again.” 

“I take back the genius title and I am putting it in my pocket and sending it back to the factory.” 

 Ren laughs. She puts a few tasty little petit fours in a larger box and ties it with a ribbon. 

“You want to write your number on top, or are we taking it slow?”

“You’re not involved! There is no we here! But, no, no, if he wants me, which, obvs he will. It’s a known fact of the universe that I am delectably wantable. But if he wants me he can walk fifteen steps to the left of his job, and there I’ll be. Available, but not too available. It’s the perfect crime.” 

Ren just shakes her head, and she goes about setting things up for opening in the morning. 

It’s funny how nervous Taako is. He knows his shit is good, and his face is handsome, and he’s a delicious fucking catch for anybody, even such a hotboy as this one, but his heart is pounding like he’s been crab-walking a marathon in a bikini all day, and he doesn’t want to look sweaty for his first impression. He steadies his breath at the door, and then he walks in under the cheery jingle, smiling like he knows a sexy little secret. That’ll get him good. Got to. 

The hot tattoo artist looks up from the till and nearly spits his coffee. 

“Hey sailor,” Taako says, layering warmth in his voice like a fine little lasagna. “My bakery just opened up next door, and I thought I’d come round and meet the neighbors, share a few little treats.” He winks. The guy swallows his coffee hard and puts down the cup like it’ll kill him if he even thinks about getting another sip. His eyes are still a little too wide, which Taako has no objection to--they’re the most gorgeous deep brown he’s ever dreamed of sinking into. And those cheekbones, and that hair, done up in perfect braids and tied into a loose bun. God, what a hottie. “I’m Taako, by the way. You know, like on the sign.”

“Kravitz,” Kravitz says. His voice is hoarse, presumably from the coffee, but hopefully from just how handsome Taako is, and his subsequent realization of his goal in life and/or purpose in the universe. “Charmed.” 

Taako sets the cake box down on the counter and leans against it, taking a calm glance around to assure himself that he’s not in the way of any customers. 

“So tell me, stud, what’s the skinny on this place?” 

They chat long enough that Ren comes and gets Taako so that they can close up the shop, and the next day Taako peeks through the windows, trying to tell if the cake box is gone, but that pretty little pink container of goodness is still sitting in the same place. Taako frowns. 

“He didn’t eat my shit.”

“Maybe he just didn’t throw away the box?”

“He should have taken it home and hidden it from his coworkers so he could have it all to himself! What gives!!”

Taako takes another box of goodies over that night. And the night after that. He sees Kravitz’s coworkers eating the treats, but never Kravitz.

This becomes his goddamn white whale. 

“So what kind of treats do you like, hm?”

“Oh, you know,” Kravitz says, rubbing at his neck. “Yours are so good. I can’t even choose.”

Taako narrows his eyes. 

“Pick three and I’ll bring you some more.” 

“Oh, you really don’t have to, Taako! I really appreciate it, but surely your customers want to pay for those things you keep giving us for free!”

“End of the day treats that don’t sell are totally fine to give away.” Taako folds his arms. “You’re doing me a favor.” 

Kravitz looks unreasonably sweaty. 

“Wouldn’t you know it, I have to go puncture a man, sorry?” 

Taako tries again the next day, and the next. Ren tells him to cool it, but he can’t let it go. He makes Kravitz a little cake, the most perfect thing he’s baked in years, and he brings it over during the day, instead of at the end. Kravitz looks up from the till and swears under his breath. 

“Taako,” he says, with a fruit salad of mixed emotions sliding down his face. Taako hopes he was the one who threw the bowl. “Good to see you.”

“Why don’t you eat my fucking treats?” Taako says, completely out of energy for subtleties. Kravitz winces. 

“It’s, Taako, your treats look wonderful. Amazing. I wish I could eat them, honest! I’m just-- I’m allergic to eggs.” 

Taako makes a dialup noise. 

“You’re-”

“You were so excited about bringing them over, I didn’t want to tell you and ruin things. But- But Sloane and Barry have loved everything you’ve made!” 

“You dim fucking, dull ass walnut!” Taako is so frustrated he actually stamps his foot on the tile, like a child. “I could have been perfecting my vegan treats for a month now!”

“You can make vegan cake?” 

“Oh my god.” Taako rubs his face. “Oh my god. I have so much research to do. I’m going to make you something you can eat. You poor, deprived sonuvabitch.”  

“Thank you?” 

“And then when you eat it and don’t get sick, you owe me a kiss.” 

“I do? I mean, not that I’m opposed- I- Realy, do there need to be rules, about, us, you know, hypothetically kissing?”

“Absolutely. But don’t you fret, my handsome little friend. You’re going to usher in a whole new era of Taako’s patisserie with your bare hands.” 

“I’m still back on the kissing part, actually?” 

“There’ll be time for that later. I have to go bake all night. See you later!”

“Can’t we kiss now? Taako? Taako, come back, what do I do with this cake? Taako?” 

But Taako is too busy huffing the delirious thrill of fresh new beginnings. Romance, take two. Let’s go.

[penguintransporter]

Winning The Game Called Love (Hector Bellerin) Part VIII

Hello, everyone! It took me a while to post this, but fear not - I have another chapter edited and ready to update next weekend. I contemplated for the longest time if I should post continuation of the chapter VII or maybe write a flashback that is entirely in Héctor’s POV, and decided that some of his thoughts wouldn’t be bad - so consider this as a filler even if it’s an entire update. Enjoy, let me know what you think, and don’t shy away from my inbox. You can read the first seven chapters of the story - here - along with the rest of my stuff. Lots of love, and stay amazing as always!

There was rarely a moment in which the canteen of the Arsenal FC Training Centre didn’t feel like a mini circus of some sort.

Buzzing with noise at any given time of the day, the spacious and with the long tables packed room often hosted a diverse bunch of people of different backgrounds and nationalities, ages and paychecks, contracts and positions in the club – all of them taking a refuge from their daily routines. More than often, administration hermits, trying to escape their paper-stacked offices mingled with millions of pounds worth footballers who needed their fuel before or after their training sessions, and all the high-positioned officials in their suits were known to chat away their coffee breaks with the wonderful Simone behind the canteen till.

Still, on that Friday noon, as the world was waist-deep in the month of December, the entire room felt just a little bit quieter than usual. 

As he sat alone at one of the long tables, waiting for his teammates to join him for lunch, Héctor wondered if the certain quietness was caused by the miserable weather outside or just because the feeling of yet another year slipping away was weighing down on people’s minds – including his own.

With a shake of his head, Héctor scooped some of the food on his fork before setting down his knife on a plate in front of him, looking at the windows that span along the wall to his left – the abundance of greyness greeting him. One would think that after all the years since he’s moved to England and started calling London his home, he would have gotten used on the picture in front of his eyes, but he wasn’t, and he knew that he won’t ever be.

Looking away, Héctor pursed his lips as he lazily chewed on his mouthful before glancing at the time on his phone as he reached for his knife to scoop more food, but he couldn’t help but freeze in his movements – the familiar scent filling his nostrils.

Oranges?

Confused, Héctor swallowed before leaning back in his chair as he felt the air leaving his lungs.

It wasn’t as if the oranges were something he rarely had the chance to smell, but only a handful of times the particular scent could make him feel the way he did as he apprehensively breathed in – memories of his childhood breaking out on the surface of his mind.

Warm, hot late autumns. His hand firmly held by his grandmother’s as they walked along the less-known pueblos where the oranges on the trees, bent by the their own weight, were just a reach of a hand away.

Héctor let his eyes wander as discreetly as possible around the canteen, trying to find the source of the smell that brought back the picture of the little Belle and the sight of the oranges laying along the sides of the pathways – their sweetness and stickiness an invitation for a feast for all the ants and flies.

Skinny, little boy in a sailor-striped t-shirt; thin-soled tennis shoes slippery on the cobbled slope; smell of home-cooked paella in the air.

She.

The irritating girl from the reception sat at the end of one of the long tables in the corner along with some other employees whose faces Héctor vaguely recognised, but despite it, it seemed as if she didn’t belong the rowdy bunch of five men. She seemed to be in her own little headspace, quietly looking at the round fruit she held in her hands – eyebrows slightly narrowed in a thought.

The white collar of a button down played a peek-a-boo from underneath the scruffy navy-coloured jumper she was wearing, hair tucked behind her ears and away from her face, and a pair of beaten-up shoes on her feet – she looked out of the place among the sea of red tracksuits and football kits. Héctor watched her drop the orange to her lap before looking at her phone, grinning at something, and without even realising, his leg started to bounce ever so slightly. 

She’s probably dating someone equally irritating as she was.

Realising that he was staring, Héctor looked away quickly, sucking a deep breath before running both of his hands through his hair, pausing for a moment – his fingers interlacing behind his neck. He wasn’t sure what it was that has possessed him, and God knows, he didn’t want to do it in the first place, but he did it anyway. Glancing back at her again, he observed her as she dug her nails into the skin of the orange – nose scrunching a little when the aromatic juice sprayed against her face.

He could almost feel it too—

¡Joder!

Héctor’s head snapped quickly in front of him, rubbing his face in frustration before looking at the doors of the lunch-room, hoping to see someone who could distract him from looking towards the one person he didn’t want to spend his time on.

A feeling of relief washed over him as he saw Calum walk inside the canteen, giving a quick wave to Simone before picking up a plate to serve himself from the large containers that were neatly arranged along the till. Héctor’s eyes followed his teammate, waiting for the tall guy to look in his direction so he could wave him over. 

He hated how jittery he was beginning to feel, so when his teammate scanned the room for a free seat, Héctor quickly raised his hand, ignoring the feeling in the very pit of his stomach that he couldn’t comprehend.  

Jesus Christ!

“What you’ve got there?” Calum asked with a grin, and Héctor returned the smile, but for some reason, it didn’t quite feel right. His teammate slid in the chair next to him, peering at Héctor’s plate, “Beans? Really? Have you not seen all the food out there, Héc?” he grinned, pulling the sleeves of his tracksuit jacket up to his elbows, ready to dig into his food.

“What’s wrong with my beans?” Héctor asked, smiling a little as he took another forkful of his lunch, just in time to see Rob and Alexandre, walk in, quickly serving themselves with the food before walking over to where Héctor and Calum sat. Héctor looked back at Calum, waving his fork in his mate’s direction as he continued to talk, “It’s healthy, makes me run faster than you, and honestly mate,” Héctor stopped to take a sip of water, “it looks better than your chicken.”

“Chicken again, I see,” Rob commented passively without a greeting as he sat down opposite Héctor – long legs trying to find space under the table. Alexandre followed shortly, balancing more food than the plate could actually hold in one hand, while typing on his phone with other. He nodded, sitting down – his eyes never leaving the shiny screen.

“One day he’ll turn into a chicken,” Héctor joked before glancing at Calum from the corner of his eye while chasing the white bean covered in the tomato sauce around his plate.

His mate let out a small chuckle, carefully taking a bite of the grilled poultry in his mouth, “You say that now, but you’d become a carnivore again for a chicken like me, Heccy.”

“What did you just say?” Alexandre asked, looking up from his phone with a grin, “Héctor, my friend, I beg you, stay vegan. He’s not worth it…” he trailed off before the four men started laughing, earning an amused and curious smile from Simone who passed by their table, and dirty look from one of the elder officials who tried to focus on whatever he was doing on his iPad. “Anyway,” Alexandre started as they calmed down a little, setting his phone away and grabbing the fork only to stab chunks of steamed carrots and broccoli, looking up at his teammates, “do we know who’s going to be David’s date for the charity party? Rumours say he’s single again.”

“Do we care?” Rob asked, grinning to himself as he still tried to find a comfortable position for his legs.

“Why yes,” Alexandre responded, earning a lifted eyebrow from Héctor in return, “my bet is Claudia or even, what’s her name, the tall blonde that’s always running around in the physio room.”

“Eveline?” Rob curiously asked, unscrewing the cap of his water bottle with ease to take a sip, “I think she’s married, but yeah, then definitely Claudia, that’s if the boss let’s him ask her out.”

Calum shook his head swiftly before glancing towards his right for a second, “I think he’ll make a move on our pretty, little sunshine called Aida,” he commented, nudging Héctor under the table.

“Why are you nudging me?” Héctor asked with a laugh, setting his cutlery down as he decided to join in the conversation. “Am I missing the joke? Who’s Aida?”

As soon as the words left his mouth, all three of his teammates looked at him – amusing smirks on their faces, and as Héctor was the one to buy on the paranoia feeling that washed over him, he’d say that the entire room was looking his way as well. Deciding that his best bet was to ignore their questioning stares, Héctor shrugged before breaking the piece of his bread and running it along the lip of his plate – picking up the leftover sauce.

“Are you taking the piss now?” Rob asked, genuinely interested now in the course of their conversation as he smirked, leaning forward, and Héctor shook his head, sticking the piece of the soaked bread into his mouth.

“Why would I?” he asked – feeling as if he was missing on some important joke, “I don’t know if this idiot’s nudge was supposed to tell me something,” he added before grinning at Calum, and just as he was about to add something else, the sound of a chair scraping loudly against the linoleum floor interrupted him. Simultaneously, they all looked up and in the direction of the screeching sound where the receptionist girl was smiling apologetically towards no one in particular.

Héctor felt the knot in his stomach rise up to his throat, but he swallowed it quickly back as he, along with his mates, watched the petite girl with the messy hair scoop the orange peels in her palm, while balancing a dark-green water bottle under one arm and a lilac notebook between her lips.

The Arsenal’s right-back looked down at his plate – piled vegetables and grains staring back at him before clenching his jaw in annoyance. He could vaguely hear a commotion and Simone’s laugh, not caring about what Calum had yelled in her direction, and caring even less about what she had responded before laughing that loud, but nonetheless contagious sound.

“Since you’re wondering,” Alexandre grinned, sticking another carrot into his mouth when Héctor looked up at the Frenchman, “that’s Aida.”

**

“—honestly, I think she’s actually nice to have around. Quite funny,” Rob responded to whatever Calum had said as he wiped the beads of sweat off of his face before leaning forward on his stationary bike.

Next to them, Héctor wanted to groan out loud like a teenager would when being interrogated by his mother about his whereabouts.

He wasn’t sure nor could he pinpoint the exact moment when the name of the receptionist girl was dropped again in their conversation, but there it was – levitating around them as he shared the corner with the treadmills and stationary bikes with Rob, Calum and Leno – the German lad being his usual reserved self.

Héctor knew very well that there was no real need for them to talk about her, but the grins that his teammates were giving him were a proof enough for him to know that they were doing it on purpose. 

Hate was a strong word, but he couldn’t say that he enjoyed it either. Not after he was already—

Focus.

Instead of giving in on his teammate’s banter, Héctor rather focused on the sound of his trainers hitting against the treadmill’s moving belt.

“She’s also babysitting Auba’s son sometimes, no?” Bernd mumbled, smiling his tight-lipped smile.

Calum chuckled at the tall goalie next to him, “I know many lads that would love to be babysat by her.” 

Despite wanting to keep his mouth shut, Héctor couldn’t hold back the snort as he lowered the speed on the treadmill, while monitoring his heart-rate.

“I just don’t understand why—,” Héctor started, but quickly stopped himself, “never-mind.”

“What? You wouldn’t?” Calum asked, looking at him. “I am sure she’d love to babysit you if you only let her,” he added teasingly, and as much as he hated himself for doing it, he actually wanted to laugh at his bad joke.

“WHO WOULDN’T WANT WHAT?” David boomed from where he was jogging towards them – wild hair tied up in a ridiculous palm-resembling-something on top of his head. Joining them, he leaned casually against the side of Héctor’s  treadmill. 

With a curious smile, David glanced between the group of men before his eyes settled on a Calum who was still looking at Héctor with a smirk.

“Heccy doesn’t fancy Aida,” he answered matter-of-factly before wiping some of the sweat off of his face with his jersey. Next to him, Rob rolled with his eyes before reaching out his towel which Calum refused with a shake of his head.

Their Brazilian teammate had an amused yet shocked look on his face as he looked at Héctor with a silly grin. “What? Really? Everyone fancies her!”

“Exactly our point,” Rob interjected and it was Héctor’s turn to roll with his eyes, “but apparently, Héctor here doesn’t.”

“You do know that I am still here?” Héctor asked, forcing a grin which only earned him a handful of playful looks from his teammates. “Besides, I have every right in the world to not fancy someone.”

“But you do like brunettes, no?” Calum asked as he started to run again, and for once Héctor wanted to be outside, in the freezing cold, preferably running next to someone who didn’t ask such stupid questions or was usually consumed by their own thoughts – Sead maybe. “—okay, maybe she’s not all legs or whatnot, but still, sometimes the compact ones are the best…”

Hoping off of the treadmill, Héctor grabbed a towel that rested on one of the chairs in the corner, refusing to hear the rest of Calum’s statement or to give in into the banter. 

“You really need to find a hobby,” he grinned after wiping his face before leaving his teammates and making his way towards the other end of the room that was reserved for heavy-weights and strength training.

Standing there alone and tying his hair in a ponytail, he glanced through the windows to his right, and as if it was a force of something above, the receptionist girl walked past – steps quick as she wrapped her scarf around her neck, shielding the lower part of her face from the harsh wind. 

Héctor shook his head as he looked down at his trainers before glancing back up, only to catch a glimpse of her silhouette disappearing around the corner – the soft scent of oranges returning to haunt him for a split of a second.

What if...

No.

[elminx]

Wildcrafting: Japanese Knotweed Cocktails

First off and up front: I am NOT advocating for growing Japanese Knotweed.  It is an EXTREMELY invasive species in the American Northeast where I live.  

Also, this post is made with the permission of my coven-mate Dora who has been harvesting and eating the Knotweed growing wild in her backyard as a way to try to mitigate its spread.   Many of the words and images are hers - let’s call her the “Guest Writer” of this post.

Dora writes:

Japanese Knotweed is an aggressive invasive species. It is illegal to transport and propagate in most places. (Do not put the scraps into your compost heap or in any way help it to spread. It will root from any part of the plant, and will be extremely difficult to eradicate once established). Most roadside management plans involve trying to kill/control it with herbicide, so I wouldn’t recommend eating it from the roadside or area that was likely treated with herbicide. 

I have a big patch in my yard that I have been watching grow for many years. It is a bit concerning - it is taking over and aggressively getting bigger each year. I looked into ways I could combat it’s spread in my local environment, and happened to come across the information that the stalks are edible, and even fairly tasty. I don’t think eating the leaves raw (or possibly at all?) is a good idea, from my limited research. The stalks have a satisfying snap and taste a bit like rhubarb with a woody/ earthy/ beet undertone and are fine to eat raw or cooked. While eating it won’t eradicate it, it is at least making it useful.  

I did a bit of research on the magical properties of Knotweed.  It’s hard to find much about it online but I did see a bunch of sources linking it to the planet Mars.  On the other hand, Scott Cunningham links it with feminine energy, the planet of Saturn, and the element of Earth.   He saws that it can be used in binding magic which makes some sense given its name. I also saw some evidence to its uses medicinally though cannot back them up and am hesitant to share them.  Do your own research if you have knotweed and are curious about its medicinal applications.

Dora writes:

The thick new-growing stalks (1ft or less) with significant diameter (the skinny ones are woodier) seem to have a more desirable texture, although I found that even the taller or skinnier stalks still have a pleasant flavor and were fine for making cocktail syrup, as you strain out the pulp that gets a bit woody/ stringy with age and development. 

Dora says:

To make cocktail syrup, I simply took a bunch of the new stalks and removed the leaves and soaked them/ rinsed them thoroughly in water. I chopped them up into bits (a bit smaller than the above photo) and boiled them. Using the wisdom of how to make a typical cocktail syrup, I recommend using enough water to partially cover the knotweed in your saucepan, and keeping to a ratio of 1:1 water:sugar to make a standard “cocktail��� syrup. I can say it holds up well to less sugar, but would be more perishable with less sugar, and last longer in the fridge with more sugar.

My edit: Dora made a simple syrup here.  I personally prefer to make a complex syrup which is 1 part water / 2 parts sugar because it lasts substantially longer.  I just don’t use syrup often enough to justify making some and having it immediately go bad in my fridge.

Let the knotweed boil for about 10 minutes (long enough to turn soft/mushy and for the red color to leave the stalks and become part of the liquid. Then strain out the knotweed solids, return to a boil, and add the sugar stirring until dissolved. Turn off the heat and let it cool once the sugar is dissolved. 

An entertaining happenstance is that the sticky sap/ pulp of the plant acts in a cocktail shaker much like an egg white when shaken in the cocktail shaker, imparting a desirable mouth feel and foamy top (much like egg white). 

We were pretty into this because it creates a foamy egg white like consistency in a cocktail without using egg which is great for our vegan friends.

And now for the fun part: Knotweed Cocktails!

Dora fed me two:

Knotweed “Manhattan” 

1 part knotweed syrup

1 part Whiskey or Rye 

Stir over ice and strain (you could shake it for foam if desired) 

Garnish with small raw shoots of knotweed (but continue to ensure even these unassuming little bits do not find a new place to root). Peeling the larger stalks makes them more palatable. If the right diameter & length, they entertainingly function as straws. 

(not pictured)

Vodka-Knotweed Fizz 

1 part knotweed syrup

1 part lime or lemon juice 

2 parts vodka 

Shake the above like the dickens with ice in a shaker, and then pour the entire shaker contents (ice and all) into your glass, and top with sparkling water. 

(pictured below)

I hope you all enjoyed this tutorial on how to use the knotweed that you (hopefully don’t) have in your backyard.  Please remember to properly dispose of any leftover pieces from this recipe - ie - don’t put it in your compost or you’ll be growing more knotweed in no time.

Do you like my work?  Please consider supporting me by Buying Me A Coffee.

[pixieminutes]

Unsuspecting | HJS

genre: mafia!AU, fluff

members: reader x han jisung, bang chan, seo changbin x lee felix, kim seungmin, lee minho

warnings: swearing, guns, sexual references

“morning lix,” you yawned, trudging your way downstairs and pushing the door open.

“shoes, y/n,” felix chuckled, pointing to your feet, where your teddy bear slippers still were.

you shrugged, “i bought these yesterday and this is my uniform now, you’ll see me in these everyday.”

felix smiled fakely, punching your arm lightly, “that’s the attitude!”

“hey,” you giggled, pointing at him, “this is my coffee shop, not yours.”

felix surrendered, walking into the back room and getting out the bag of coffee beans, pouring them into the machine slowly as you rearranged the cakes that felix had put on display (the wrong way).

“who do you think we’ll have today?” felix asked, stopping for a moment before starting his pouring again, “a chatty old lady? a stressed university student? a teenage girl and her iphone xr camera?”

you chuckled, knowing all of those types of people to come into your shop on the daily.

“hmm, maybe a tattoo artist! and he’ll come in here after rescuing a cat from a tree outside and when you make eye contact he’ll go ‘y/n’ and you’ll say his name because you just knew! and it turns out you two are soulmates!” felix exclaimed, gasping over-dramatically over and over again.

you giggled, shoving your friend away, “shut up, lix, you know i’m not interested.”

“no, you are interested,” felix said, “in minho?”

“what?! no!” you exclaimed, “felix, he’s like my brother!”

“who you have the hots for,” felix said, finishing your sentence.

“no! ew! felix, that is entirely gross and wrong,” you sighed.

“okay, what about... seungmin? doesn’t your heart flutter when you see him play the piano with those veiny hands? and his honey voice? doesn’t it make you melt?!” felix exclaimed.

you rolled your eyes, “stop it felix. i’m not interested.”

felix sighed, “fine, fine. be boring like that.”

“what? unlike you?” you asked, raising an eyebrow.

“you’d be surprised,” felix smirked, “i’m pretty good at getting them in.”

“what? your heart or your pants?” you asked, chuckling slightly as you crossed your arms.

“both,” felix winked, “the boy i had the other day had the biggest coc—”

“good morning!” you exclaimed, watching the first customer of the day walk in as you turned and widened your eyes at felix, “you’re early this morning, minnie!”

“yeah, dance practise starts at 7 today instead of 8,” minho sighed, “we’ve got a festival coming up. you’ll probably have the whole of the vocal team in here in a minute ordering their honey and lemon teas.”

you giggled, walking up to the counter and activating the till, “what can i get for you today?”

“a black coffee, as strong as you can make it,” minho sighed, “and a vanilla and chocolate twist please.”

you nodded, tapping on the till, “coming right up.”

you turned to felix, who nodded once, walking up the coffee machine as you got minho’s vanilla and chocolate twist out of the case and put it in a small paper bag, handing it to him, “that’ll be 100 won.”

minho nodded, handing you the money from his wallet. you smiled, taking it and giving him his receipt in exchange.

“ah, here they come,” minho said, taking a bite from his twist.

“morning y/n,” seungmin smiled, walking in the coffee shop, “smells good!”

“it’s a coffee shop bro, it always smells like this,” minho said, rolling his eyes.

felix snorted, handing minho his coffee, “thanks min. good luck with the dance.”

“yeah, i’m the one who has the hots for minho,” you chuckled, turning round to make seungmin’s tea.

“i gave him his coffee!” felix exclaimed.

“yeah, yeah,” you smirked.

“we work in a coffee shop!” felix exclaimed, before groaning and serving the next costumer.

*********

“thank you! see you again!” you smiled, bowing slightly as the costumer walked out the door.

felix grumbled, tugging his apron off, “i ordered coconut milk. is this vegan? i want it organic. you don’t have soya? oh just fuck off!”

“i’m sorry, i can go if you would like,” a voice said.

felix looked up with panicked eyes, “no! sorr– oh, changbin? hi! what are you– what are you doing here?”

“coffee,” changbin chuckled, “what are you doing here?”

felix looked at you panicked, motioning you out the way as he went and stood behind the till, sighing, “work.”

changbin chuckled, “well then, can i get an iced americano please?”

felix smiled, tapping on the screen, “of course! anything else?”

“do you have bubble tea? my friend hasn’t shut up about it all day,” changbin said, rolling his eyes.

“we do actually! but we only have one type,” felix said cautiously.

changbin shrugged as his friends piled into the shop behind him, “he can deal with it.”

changbin wasn’t a tall man, neither were the friends of his that piled in behind him, but that didn’t stop any of them from looking absolutely terrifying. they were all dressed head to toe in black, changbin in a big, fluffy coat, skinny jeans, and dm shoes. the boy stood next to him was studying the shop, he was wearing a leather jacket and a nirvana t-shirt, skinny jeans and dm shoes. the third boy had come in and sat straight down, he was wearing a long coat that looked like it hid a lot of things, and again, skinny jeans and dm shoes.

“bubble tea?” the boy in the leather jacket asked hopefully, glancing at changbin.

changbin sighed, “yes, jisung, they have your fucking bubble tea.”

felix giggled, turning round and scooping the bubbles into the cup.

as felix giggled, you could see changbin looking at him, his eyes practically in the shape of hearts.

“hey, chan! do you want anything?” jisung called, turning to the boy who had sat down.

he just shook his head, staring at a laptop screen intently.

“hey,” jisung said, turning to you, “do you– woah.”

as your eyes met, you felt as though your heart stopped. it felt like a movie scene. like everyone else in the room had disappeared.

“do we...” you trailed off, smiling slightly.

jisung shook his head, regathering his thoughts, “do you have any cookies?”

you giggled, these men had come in here looking so intimidating and all they wanted was bubble tea and cookies, “yeah. homemade too.”

jisung smiled, “can i have one of those as well please?”

you nodded, realising that the two of you hadn’t broken eye contact yet, and although you wanted to give jisung what he wanted, you didn’t want to break it.

“it’s chocolate chip. do you want dark, milk or white?” felix asked.

“white,” jisung said almost instantly, not breaking the contact.

felix chuckled, “okay.”

you could hear the rustling and you wanted to say something to jisung, anything at all, but no sound came out.

“there you go, that’ll be 220 won,” felix said.

jisung broke the eye contact with you, and a slight feeling of disappointment filled you.

“thanks,” changbin said, taking everything, jisung taking his cookie, “come on chan, let’s go.”

chan sighed, “has he got his bubble tea?”

“finally,” changbin chuckled.

jisung moaned, the coffee shop bell ringing above him as he opened the door, “oh that’s so good.”

and with that, they were gone.

*********

“changbin! here again?” felix chuckled, his voice only slightly flirty.

“of course. we fed a demon his bubble tea and now he hasn’t shut up about your bubble tea, and your cookies, for the entire 24 hours we’ve been gone,” changbin said, sighing.

“so bubble tea and a white chocolate cookie?” felix giggled.

“this is the guy!” jisung exclaimed, clapping his hands and pointing at felix.

felix laughed, “what can i say? but it’s missy over here who makes the bubbles and the cookies.”

“and the tea,” you added, going back to making minho’s coffee.

“so she’s the love of my life,” jisung shrugged, making your face burn as you turned away before he could see.

felix chuckled, “of course. anything else?”

“the strongest coffee you have,” chan groaned, “or the strongest you can make.”

felix nodded, tapping on the screen, “changbin?”

changbin hummed, “i’ll get whatever you recommend.”

felix smiled, only slightly blushing as he thought for a moment before completing changbin’s order, “300 won.”

changbin smiled, giving him the money and turning to face jisung and chan, the three of them beginning to talk in hushed voices.

“what’s their deal?” you muttered to felix, turning to minho and handing him his coffee, “have a good day babe!”

minho chuckled, ignoring jisung’s glare, “you too, angel.”

“what do you mean?” felix asked.

“long black coats and jeans in the middle of summer, always talking quietly, what are they, the mafia?”

“get down!”

your eyes widened at chan’s words, not able to register anything before you heard the gun shot.

“what the fuck?!” you shouted, jisung basically tackling you, both of you falling to the floor as jisung pulled a table to cover you from the window.

“shut up unless you want to be killed,” jisung hissed, taking his jacket off.

you thought he was going to give it to you, help with your shaking body. but instead he just laid it out, getting out several knives, all shiny and very, very sharp. when you looked across, you could see changbin doing the same, but with guns.

“i’m so sorry y/n,” jisung whispered, “i knew this would happen but i didn’t think it would be this fast.”

“what would happen? jisung what’s happening?!” you exclaimed.

“did you not hear what i said?!” jisung whisper-yelled, “do you want to be killed?!”

“jisung, i’m a gen z, so technically, yeah,” you shrugged.

jisung bit back a smile as he took a few knives out, “i like you a lot y/n.”

you smiled, not able to take your eyes off of the fascinating boy in front of you. he had a thin figure but his cheeks were chubby, and now his coat was off you could see that his arms were defined and his chest was big with muscle. you felt safe with him, even with all his knives laid out in front of him.

he peeked over the table before nodding at changbin and throwing the knife in the direction of the gun shots.

“jisung, you weren’t even looking!” you hissed.

“relax babe, i know what i’m doing,” jisung shrugged, “besides, pretending it’s that guy who called you angel earlier makes it easier.”

you blushed, but coughed as you tried to regain confidence, “well you called me the love of your life, so i think you win.”

jisung smiled, but hurriedly covered your body as he heard more gunshots, but it turned out to just be changbin.

“i really am sorry, y/n,” jisung sighed, “the truth is, we’re members of a mafia group.”

“wh—”

“right, i don’t care if you wanna die, i don’t!” jisung whisper-yelled, “yes, i know, it’s shocking. we’re called jyp, but we’re a sub-unit called 3racha.”

“why 3racha?” you whispered, furrowing your eyebrows.

“it’s um– it uh– hot sauce, anyway,” jisung coughed, “they told us we could go against a couple people in our rival group, yg, but that went to shit and now a stronger group under yg, ikon, are attacking us.”

“ikon? these are shit names,” you whispered.

“y/n, it’s the mafia, no one needs your judgement,” jisung whisper-yelled.

you shrugged, “just saying.”

“they’re gone,” chan announced, “but stay down for a while just in case.”

jisung sighed, relaxing as he sat on the floor.

“so... why here? why didn’t they wait for you to go back to your lair or whatever,” you asked, folding your arms.

jisung chuckled, “dorm, but sure.”

“shut up and answer my question,” you smiled.

jisung shrugged, looking bashful, “i guess it’s because of you.”

“me?”

jisung nodded, “y/n, i like you. it’s quite easy to tell, changbin and chan can, and so i’m sure ikon could.”

“me?”

“stop saying that.”

“me?”

“y/n.”

you laughed, “i’ll stop, i’ll stop.”

“y/n i just confessed to you and you’re...”

“what?” you asked, confused at the boy’s sudden silence.

he pulled a face, “what are those?”

you whipped your head round, “what are what?”

“no. those. on your feet,” jisung said, the same disgusted look still on his face.

“oh, these? my bear slippers,” you said, turning back round and kicking your feet slightly, “why? you’re the one who likes me, you should like my bear slippers too!”

jisung blushed, “well... they’re cute.”

you smiled, “so are you.”

“no,” jisung sighed, “i don’t care if you like me back or not, you can’t. y/n, i didn’t finish, they—“

“they came because you like me and so their plan is to take me instead of you because that’ll hurt you more,” you finished, “and you don’t want to be in a relationship with me because it’ll only happen more.”

jisung looked at you stunned, nodding, “basically.”

you smiled, putting a hand on his face, “i like you jisung, i mean, i don’t know you very well, but if we went on a few dates, i’m sure i’ll still like you just as much as i do right now.”

“but yg—”

“i don’t care about yg, jisung,” you chuckled, “besides, it means i have more excitement in my life and trust me, i don’t have much.”

“thank you y/n,” jisung smiled, “but if they already came for you after only two days of us meeting, what will happen when we actually... you know... become a couple.”

you chuckled, looking past jisung to felix and changbin, who were currently distracted from anything else as they moaned against each other’s lips, “i appreciate the concern, but i feel like they weren’t here for me.”

jisung furrowed his eyebrows, turning round to see his best friend making out with yours and groaned, turning back to you, “of course.”

“oh my god!” you exclaimed, “felix! is he the one with the—”

felix pulled away, looking at you with one raised eyebrow and a smug grin, “yep. huge.”

[speakingbetweenthevoidsthighs]

5 Years Recovery

It hasn’t been easy, or a straight line. And it will never be a completely straight line, an unfailingly upward trajectory. But after 5 years, the majority of days I can:

choose what I want to eat based on what sounds good and what my body is craving nutrient wise

drink a normal amount of tea or coffee

drink tea and coffee simply for the joy of it

see plates of food or mugs of drinks and have no other thoughts than that they’re beautiful and look/smell appetizing

put on a sweater when I’m cold instead of hesitating or not doing so because the cold burns calories

moisturize without going through the absurd fear that it will somehow make me thicker/that i will absorb the fatty looking substance

be happy about a vegan ramen finally having a thick, filling broth instead of being upset that I ordered it

walk past a mirror and love my reflection for what is there, not hating it for what is not there

look at my nails and not see them completely purple

have dry, non sweating palms and hands that do not shake

put on nothing but chapstick without looking dead because my lips finally have colour

not hate myself for the fact that my lips and face have colour

go shopping in my size with the knowledge that sizing is arbitrary and for women especially, bullshit

respect the fact that even at my lowest weight, my bone structure made it nearly impossible to fit straight hipped jeans correctly

run my hands through my hair and not lose any {or at least not lose much hahaha}

look at a person and notice their beauty and the way they present themselves before noticing weight

spend time around others my age without constantly mentally comparing our bodies

order water at restaurants because I am thirsty and poor and it’s good for me, not because I’m afraid of the other options or, conversely, reliant on the infinitesimal amounts of energy non water beverages could give me

enjoy the summer instead of feeling like a ghost

enjoy not feeling like a ghost

think about cosplaying without first asking myself if I’m skinny enough to be x character

know what clothes flatter my body type instead of what clothes will hide it because I can think about that for more than two seconds without being triggered into a relapse

let pictures be taken of me without being a complete control freak about it

make it through the day without crashing or becoming completely numb halfway through from exhaustion

look back and see the sickness for what it was

look forward and see the future and know I am free.

[lightnteary]

21 day challenge

food 

𖣔 EAT YOUR VEGETABLES! at every meal stock up on veggies. Doesn’t matter what kind. Vegetables will make you feel fuller faster, and are filled with nutrients, and less calories. Especially follow this rule when binge foods are around, because if you binge on vegetables it’s not really even a binge, and you won’t be hungry later. 

𖣔 Stick with plant based. Lots of colorful, natural foods. Go vegan if you really feel extreme. Limit grains, dairy, and milk. Especially limit processed foods. If you can’t read the ingredients it’s probably not good for you. 

𖣔 Try not not drink your calories. Stevia is a great alternative to sugar. it’s no calories, and it is made out of plants. What could be better? Make sure to drink green tea religiously. Berry flavoured ones are especially good if you don’t care for the taste of actual green tea. 

𖣔 breakfast will be tea/coffee with a dash of milk, low calorie hot chocolate, or a protein shake depending on the day. For a morning snack you can have a bowl of fruit. Lunch will be a beautiful array of vegetables, any kind, and maybe a veggie burger, or some toast depending on the day. Dinner will be very light. Simply a bowl of soup, smoothie or a parfait, and as much green tea as a person could ever want. 

𖣔 use the app “out of milk” to create a shopping list that you can always have on hand so you know exactly what you’re going to buy. also use “fooducate” to make sure what you’re consuming is a good choice, and never skip a day of logging in my “fitness pal”.  

𖣔 friday is kind of like a cheat day. you are allowed one serving of ice cream, or two cups of pop corn, lightly seasoned. to keep you from literally going insane, because those are foods you can’t live without, and that’s okay. try to stick with halo ice cream and skinny pop if any. 

body 

𖣔 hair mask twice a week, to promote healthy hair growth. Make sure to also take biotin supplements for healthy hair growth. 

𖣔 moisturize everyday. Dry skin can happen, and it’s not very appealing, so make sure your skin doesn’t get to that point. Also make sure to use chap stick to prevent dried lips. 

𖣔 face mask twice a week, and tumeric cream every night. Make sure you wash your face every morning too, and don’t forget to moisturize, and apply sun screen. keep that skin glowing ;^) 

𖣔 after breakfast go on a light stroll, nothing too far, just a mile or so. especially now that everything is brightening up and getting warm this should not be a very difficult task. before dinner do a work out of your choice for thirty minutes, and after dinner taking another stroll. 

𖣔 VITAMINS VITAMINS VITAMINS. seriously, take those daily, because you don’t want to die, you just want to not looking horrible when you get naked. make sure you take them religiously oh my gosh. 

𖣔 paint your nails and do your make up... ya cutie. 

[tonkidl]

Almond milk whipped cream recipe

Instead, store the cakes in the fridge and set them out at room temperature for no more than an hour before serving. I don't recommend leaving cakes with coconut frosting out at room temperature for more than a couple of hours as the frosting could start to melt. Keep frosted cakes in the fridge until ready to serve.You can use leftover coconut water for smoothies, soups, or curries. Don't throw away the coconut water from the cans of coconut milk.I usually keep a couple of cans in the fridge at all times so that they're ready to go when needed. Refrigerate the milk cans for at least 12 hours, preferably for a couple of days in advance if possible.Do not shake the cans of coconut milk! The goal is to separate that thick coconut cream from the watery liquid part in the cans, so avoid shaking the cans at all costs. Contains one 6-ounce can of Reddi-wip Non-Dairy Made with Almond Milk Vegan Whipped Topping Indulge in this deliciously creamy non-dairy whipped-cream.(iv) Remove from heat just when the milk is about to come to a boil. Skinny Skinny Whipped Cream Place the almond milk, vanilla extract, and gum in a bowl and mix well with a whip. We want to be clear, the only raw dairy we recommend and use is from. (iii) Place the saucepan on the stove at high heat and stir continuously. You can use full-fat coconut milk for this recipe or Raw Cream if you have a dairy allergy. (ii) Put either half of the almond milk or 2/3 rd of it in a saucepan. (i) Divide your almond milk into two either into two equal parts or with a 1 to 3 ratio. These are more commonly your coconut milk or aquafaba (chickpea water). Ingredients Deselect All 3/4 cup very cold heavy cream 1/2 cup Marshmallow Fluff 2 tablespoons almond-flavored liqueur (such as amaretto), or 1/4 teaspoon. Follow these simple steps for this method:. If using liquid flavorings add a little less, go for half a teaspoon of almond extract or orange extract. Plant-based whipped cream, for now, is made with a reliable selection of ingredients. You can also alternate the flavor of your dairy-free whipped cream by adding a teaspoon of matcha powder, ground cinnamon, pumpkin pie spice mix, or chai spices. Serve as is with fresh berries, macerated strawberries, peaches, and other fruit.Pipe on top of hot drinks like hot chocolate or latte, or iced frappuccino.Add a couple spoonfuls on top of vegan chocolate mousse.In a small pot, heat the stove to medium-high until water comes to a simmer. Gather all of the ingredients and supplies needed to make this Whipped Cream with Almond. Serve on top of pies and tarts such as passion fruit tart, mango tart, vegan key lime pie, or as an alternative topping for lemon meringue pie. You absolutely can whip almond milk for coffee, and the result is thick, delicious, and just as decadent as any dairy topping. Step By Step Instructions Step 1: Gather Your Supplies.For decorating vegan cheesecakes like blueberry cheesecake, banoffee cheesecake, and black forest cheesecake.For topping vegan pancakes and waffles. Creamy, vegan, non-dairy whipped topping made with almond milk contains no hydrogenated oils Delicious almond and coconut flavor with light and airy.🍽️ Ways To Use Coconut Milk Whipped Cream

[tipsycad147]

HEALTHY Witch: This Witch’s Regular Diet & Exercise Routine

I was once that young woman who didn’t take care of her body, who didn’t think twice about physical health or fitness. I was also that young woman who felt ugly and unworthy. Then, when I began my transformation at 30, I looked in the mirror and told myself to stop complaining and change it. Witchcraft empowered me to get healthy. It empowered me to use my mind, body and soul to transform my life. Here’s my healthy witch routine for witches who are looking to get healthy! I hope it helps at least a little bit.

DISCLOSURE: I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website. Your purchase helps support my work in bringing you information about the paranormal and paganism.

A Couple Things Before We Start…

I don’t follow a diet plan or fad. The keto diet, juice detoxes, etc. are not in my wheelhouse. In fact, some diet fads can be downright dangerous for your health. Sure, you’ll lose weight at first but you’ll also deplete your body of nutrients that it may need to fully function. SO this healthy witch’s outlook on food is to eat as close to nature as possible. We are also gluten-free.

H20, H20, H20!!!

NEXT, I drink lots of water! I use a Yeti tumbler and re-fill it whenever I’m done drinking. I drink soda rarely, nor do I drink juice. Mostly coffee, tea and water. Also, let it be known – this healthy witch is not about getting skinny, I’m about BEING healthy – body, mind and soul! Shift the way you view fitness and health and you’ll see lasting results.

“The body is the mirror where the secret world of the soul comes to expression.”

7 AM: Coffee

The first thing I do in the morning is drink a cup of coffee. I’ve acquired a taste for black coffee. It sounds crazy but if you can train yourself to drink your coffee black, it’s MUCH healthier for you! No cream, no sugar, no fake sweeteners. It’s the closest to the coffee bush you can get. I’m all about eating and drinking as close to mother nature as possible.

9 AM: Breakfast Shake

My husband and I have been drinking a particular type of Vegan shake in the mornings for a few years now. He will tell you how much this shake has changed his life. It provides vitamins and minerals PLUS live probiotic, fiber and protein. Aids your digestive system and immune system, overall! Here’s what we use:

My husband drinks his powder straight-up mixed into 16 ounces of water. I can’t stand the gritty taste, honestly. So I add one scoop of the powder to a blueberry, banana and almond milk shake that I blend with a magic bullet.

Noon: Exercise

I work from home so it’s easy for me to fit my exercise schedule into my daily life. If you don’t work from home, you’ll need to find just 30 minutes of time, 3-4 days a week to follow my plan. This means waking up earlier in the morning or exchanging screen time for exercise time in the afternoon/evenings. Here’s what I do for exercise:

LIIFT4 on Beach Body On Demand.com: 4 days a week; 30 to 40 minutes per work out

Nature walks: a leisure walk on the beach or through the neighborhood 30 minutes to 1 hour: at least once a week

Where to Start With Exercise (for Beginners)

Now, I won’t lie to you, I didn’t start out with the LIIFT4 program as my first workout program. It’s too hard if you’re just starting out. Its taken me years to work up to where I am with fitness. As far as at-home workouts, I recommend the 21 Day Fix with Autumn Summers OR P90x3 with Tony Horton. Both are based on HIIT (high intensity interval training) and use light weights throughout and only take 30 minutes. You’re not going to be amazing at them when you start. And it WILL kick your witchy booty. But continue pushing through it. You’ll feel amazing afterward.

What if I can’t do any hard exercise?

I understand some people aren’t in the physical condition to work through a hard exercise routine or regimen. In that case, just get your booty moving! Housework, yardwork, and light walking are all exercise. Make sure you’re doing some light exercise every day, at least 6 days a week. Let’s say you have bad joints, try swimming! Yoga, dancing, and tai chi are all also great witchy options that aren’t as hard on the body as HIIT.

1 PM: Lunch

Lunch consists of natural ingredients and is typically low carb. I’m not against carbs, but I typically save my carb consumption for light snacks and dinner time. Here’s what I typically make and eat for lunch at least 5 days a week:

A BIG Salad with lean protein (with variations of these ingredients): spinach, sliced green peppers, grape tomatoes, chickpeas, sliced mushrooms, cucumber, hearts of palm, avocado. Lean protein is typically shredded chicken or two hard-boiled eggs. Sometimes I indulge and add leftover steak, ham or pork.

Soups and stews like Colcannon

Protein with vegetables: baked/grilled chicken with steamed veggies

Healthy lunches out: sushi, poke bowls, or vietnamese pho (hot soup)

A Healthy Witch’s Snacks

After lunch around 3 to 4 pm, I typically get hungry. I’ve already worked out and eaten healthy all day long, so my body starts craving more sustenance. Usually I eat a healthy snack like these:

A cheese stick and a few olives

Pickles

Orange slices

Watermelon

Cashews or nuts

MORE COFFEE!

Herbal tea with honey

Replace unhealthy sweets with fruit or herbal tea with honey.

6 PM: Dinner

I usually indulge a little on dinner and eat a carb like potatoes, rice, or gluten-free pasta. Here are some of our staple healthy witch dinners:

Ground turkey meatloaf (Betty Crocker recipe, substitute beef with ground turkey; substitute bread crumbs for gluten free) with steamed broccoli and mashed potatoes (YES I use real butter and milk in the potatoes!)

Chicken tacos: hard corn taco shells with McCormick’s taco seasoning mix (it’s all natural as opposed to the boxed taco kit seasonings); I use chopped chicken breast or ground chicken as the meat; chopped lettuce, tomato and avocado; mexican cheese and light sour cream

Roasted sausage and vegetables (one pan meal): sliced italian sausage, chopped green peppers, chopped onion and chopped red potatoes

Fish in a white wine reduction sauce with veggie and rice: my husband brings home red snapper, grouper and more from fishing trips; I pan sear the fish filets, then make a white wine reduction sauce with butter and thyme. Add a veggie and rice. Spoon the white wine sauce over the fish and rice!

Fish foil packets: SUPER EASY to make and healthy! Corn, halved grape tomatoes, olive oil, basil, salt and pepper, with seasoned fish filets on top. Add a splash of white wine and tbsp of butter. Fold up into an aluminum foil packet, bake at 425 degrees F for 15-18 minutes. Put on a bed of rice.

9-10 PM: Bedtime Routine

Keeping a routine, including at bedtime, will aid in your healthy witch journey. Our bodies need sleep, they need time to rest and regenerate. Don’t deprive yourself of sleep, even if you want to binge the next Stranger Things season (or whatever Netflix show you’re into). Trust me, I understand. I make sure I’m in bed by 9:30 pm, asleep around 10 pm every night and then I wake up the next morning at the same time (6-7 AM). Studies show people who don’t get the appropriate amount of sleep are more likely to be overweight and have health problems.

The Healthy Witch & Alcohol (And Other Bad Habits)

A big part of being a healthy witch is to watch what you’re putting in your body. Toxins can affect your body and soul. I don’t smoke. I drink two glasses of red wine every Friday night. Every once in awhile, if it’s a special occasion, I may drink more. But I take everything in moderation. Same when I want to indulge in sweets or junk food. I don’t completely deprive myself. But I don’t make it a daily occurrence. I care for my body because it is a part of my WHOLE existence. And you should too.

Be Aware! The Body Isn’t a Vessel

The body isn’t merely a vessel that holds the soul (as we’ve often been taught) – the body is within the soul. Your body is within your soul (think of your aura surrounding your body which is part of your soul) and is a physical expression of your soul. To get completely healthy, you have to look at yourself as a WHOLE being. You can’t just focus on one aspect of yourself and have it carry through to the others. You have to take care of every aspect of yourself – body, soul, and mind.

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200 Best Weight Loss Tips | Eat This, Not That!

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200 Best Weight Loss Tips | Eat This, Not That!

Losing weight can seem overwhelming—you have to figure out how to eat healthily and fuel your body properly, plan an exercise regimen that works for you, get plenty of sleep, and ultimately make hundreds of choices each day that will either bring you closer to your goal or throw you completely off track.

But if navigating these choices seems confusing, that’s where Eat This, Not That! comes in. What really works are making little lifestyle tweaks, simple moves that help you slash calories, boost nutrition and build a healthy foundation. We’ve gathered up some of the easiest, most effective new tricks and tactics to help you shed those unwanted pounds and slim down for good.

Put this plan into play and you won’t need any goofy new fads—just new pants. And if you want healthy recipes, supermarket shopping guides, and essential nutrition tips at your fingertips subscribe to the new Eat This, Not That! magazine now! For a limited time, you can save 50 percent off the cover price—get it here!

Toss Out the Top

Making your sandwich with two slices of bread is so last year. Aid your slim down efforts by opting for whole-grain bread over white and preparing your sandwich ��open-faced” style—the fancy name for kicking the top piece of bread to the curb. Doing so keeps about 70 to 120 calories off your plate. If losing some bread leaves your tummy rumbling, beef up your meal by munching on a cup of baby carrots or sugar snap peas. These pop-in-your-mouth veggies are loaded with fiber and water, which can help aid satiety and weight loss efforts. For even more amazing weight loss tips, check out these 50 Best-Ever Weight-Loss Secrets From Skinny People.

Buy a Fruit Bowl

You know that hitting the recommended five to nine daily servings of fruits and veggies can make it easier to slim down, but that doesn’t make it any easier to accomplish. A simple way to make it happen? Buy a fruit bowl. You’re more likely to grab fruits and veggies over less-healthy options if they’re ready to eat and in plain sight. Katie Cavuto MS, RD, the dietitian for the Philadelphia Phillies and Flyers, suggests keeping washed and prepared veggies like cucumbers, peppers, sugar snap peas, and carrots in the front of the fridge so they aren’t overlooked. Bananas, apples, pears, and oranges fare well as sweet snacks and should be kept on the counter where everyone can see them.

We know you love binge-watching your favorite reality series, but it’s important to enjoy your meals sitting at your kitchen table—not in front of the television. Why? Carolyn Brown, MS, RD, of Foodtrainers, told us that in addition to commercials of unhealthy food and drinks increasing our cravings, TV is so distracting that it makes it harder to realize when we’re actually satiated. Science agrees with Brown: A study in the American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.

Switch to Green Tea

Dieters and ETNT staffers alike fell head over heels for green tea—and it’s easy to see why: The cornerstone brew of The 7-Day Flat-Belly Tea Cleanse is packed with compounds called catechins, belly-fat crusaders that blast belly fat by revving the metabolism, increasing the release of fat from fat cells, and then speeding up the liver’s fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non-tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups a day) doubled belly fat. Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse, by food journalist Kelly Choi and the editors of Eat This, Not That!, test panelists lost up to 10 pounds in one week!

Get Smaller Plates

The bigger your plate, the bigger your meal, Brown reminds us. How so? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller—which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame! To kick even more calories to the curb, use small red plates. Although the vibrant hue may not match your dining room decor, the color can help you eat less, according to a study published in the journal Appetite. Researchers suggest that the color red reduces the amount we’re likely to eat by subtly instructing the mind to stop noshing.

Never Do a Sit-Up

There’s a reason Eat This, Not That! hired celebrity trainer Mark Langowski to develop Eat This, Not That! for Abs, our e-book system for getting a six-pack in six weeks: He said it wouldn’t include a single sit-up. “I have been a personal trainer for over 13 years—during this time, I have learned a lot about a lot, but the most important topic that I discovered was 10 years ago when I found out how damaging sit-ups are to the discs in my spine,” he told us. “It was after listening to genius professor Stuart McGill, who is head of spine biomechanics at the University of Waterloo, that I realized I had been doing more harm to myself and my clients by having them do traditional sit-ups.” Instead, “throughout the workout section of the Eat This, Not That! For Abs, I explain how to train the entire body in a way that is activating the core muscles in every exercise you do. A squat may look like a leg exercise , but did you know you are also working your core muscles when done properly?” Compound exercises, such as squats and deadlifts, work muscle groups while challenging the core—giving you the rock hard abs you dream of.

Blend a Plant-Based Smoothie

Zero Belly Diet test panelist Bryan Wilson, a 29-year-old accountant, lost 19 pounds and an astounding six inches from his waist in just six weeks on the diet, and he attributes his success to the Zero Belly shake recipes in the program. “I love the shakes. I added them to my diet, and almost immediately I lost the bloat,” Bryan said. “I’m a sweet craver, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had.” Protein-enriched drinks lend you a monster dose of belly-busting nutrition in a simple yet delicious snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. Not to mention, the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. Lose weight in less than 30 seconds, with the 100+ proven recipes in Zero Belly Smoothies!

Repetition Is Key

“Repetition builds rhythm. Be boring. Most successful losers have just a couple of go-to breakfasts or snacks,” says registered dietitian Lauren Slayton. “Make an effort to pinpoint these for yourself. ‘Hmm, I’m starving what should I have?’ doesn’t often end well. You can change the rotation every few weeks, but pre-set meals or workouts on certain days will help tremendously.”

Beware of Health Halos

Do you consider products from specialty supermarkets to be healthier than those from other grocery stores? Or do you think that dishes from organic restaurants are all waistline-friendly? If you answered yes to either of these questions, you could be derailing your weight loss efforts. When people guess the number of calories in a sandwich coming from a “healthy” restaurant, they estimate that it has, on average, 35 percent fewer calories than they do when it comes from an “unhealthy” restaurant, according to a study in the Journal of Consumer Research. Remember that the next time you reach for that package of Whole Foods’ Organic Fruit & Nut Granola. One cup of this seemingly healthy snack contains almost 500 calories. Yikes! To stay on track at the grocery store, check out these 50 Best Supermarket Shopping Tips Ever.

Eat The Yolk

The Dietary Guidelines Advisory Committee dropped their longstanding recommendation that we should limit dietary cholesterol. Decades of research have shown that it has little effect on blood cholesterol levels, and the government’s outdated recommendations have done little more than send scrambled messages about the pros and cons of eating eggs and shrimp. So go ahead and scramble up an omelet—with the yolk. Eating the entire egg is beneficial to your body because it contains metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids, and choline—a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver. To learn more about the flat-belly benefits of eggs, check out these What Happens to Your Body When You Eat Eggs.

Use the Half-Plate Rule

Fill at least half of your lunch and dinner plate with vegetables. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making them ideal weight loss tools, says registered dietitian Danielle Omar. “By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the pounds will painlessly melt away.” For more super easy weight loss hacks, check out these 55 Best-Ever Ways to Boost Your Metabolism!

Make Dinner a Buffet

When you place heaping bowls of food on the table, over-eating is inevitable. In fact, a study in the journal Obesity found that when food is served family-style, people consume 35 percent more over the course of their meal. To avoid scarfing down extra bites, keep food on the stove or counter and spoon it out onto plates from there. When going back for seconds requires leaving the table, people tend to consider their hunger levels more carefully. And serving healthier dishes can, of course, help too. These 20 Best-Ever Recipes for Zero Belly are all weight loss-friendly options we love.

Blend Veggies Into Your Oats

While overnight oats remain a healthy and trendy breakfast, there’s one healthy oatmeal trend that’s also making waves: Zoats! The funny-sounding name actually describes a very straightforward (but delicious) dish made from shredded fiber-filled zucchini, oatmeal, milk, spices and nutrient-packed add-ins such as nuts and fruit. We love how the dish makes it easy to add veggies to your morning meal—somewhere it’s rarely found. Another win: Adding zucchini to your oatmeal adds bulk to your breakfast bowl without the need for extra cereal, ultimately saving you calories.

Hide Your Vices

Out of sight, out of mouth? Simply reorganizing your pantry staples could translate into serious calorie savings. A study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For this reason, many nutritionists suggest keeping indulgent foods in the pantry on a high shelf so that you’re less apt to mindlessly grab them.

According to researchers, late sleepers—defined as those who wake up around 10:45 a.m.—consume 248 more calories during the day, as well as half as many fruits and vegetables and twice the amount fast food than those who set their alarm earlier. If these findings sound troubling to you night owls, try setting your alarm clock 15 minutes earlier each day until you’re getting out of bed at a more reasonable hour.

Opt for the Wild Salmon

We’ve all been told that salmon, packed with heart-healthy omega-3s and belly-flattening protein, is a great way to get strong, lean and healthy. But not all salmon is created equal. Farmed salmon, which is what’s commonly sold in restaurants, can have the opposite effect on your waistline. Farmed salmon has over 100 more calories and nearly twice as much fat as wild-caught salmon. Plus, it’s much higher in saturated fat and lower in heart-healthy omega-3s. When dining out, you’re better off skipping the salmon altogether unless you are 100 percent sure it’s wild-caught.

Crack the Window Open

Simply blasting the air conditioner, cracking a window open, or turning down the heat during the winter may help attack belly fat while we sleep, according to a study published in the journal Diabetes. That’s because colder temperatures subtly enhance the effectiveness of our brown fat stores—fat that keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means that they lost belly fat.)

Eat More Often

Are frequent meals your ticket to a better body? Experts say so! In a Journal of the Academy of Nutrition and Dietetics study that sampled 2,385 adults, research participants who ate less than four times a day consumed more calories and had a higher BMI than those who sat down to eat at least six times. The scientists noticed that those who ate fewer meals consumed most of their calories at night and were more apt to drink alcohol with their meals while their ever-grazing counterparts tended to eat healthier, less calorically dense foods. To keep the weight flying off your frame, nosh on these high-protein snacks between meals.

Don’t Sleep With the TV On

Exposure to light at night doesn’t just interrupt your chances of a great night’s rest, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology. As crazy as it may seem, study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. The takeaway here is a simple one: Turn off the TV and toss your nightlight.

Tap Into Your Emotions

In a 2015 Orlando Health survey of more than a thousand respondents, the majority cited their inability to stay consistent with a diet or exercise plan as their primary barrier to weight loss success. Sounds common, but here’s the kicker: Only one in 10 of the survey respondents noted their psychological well-being as part of the equation—and it’s likely why nearly two out of three people who lost five percent of their total weight ended up gaining it all back. Yikes! To unlock the door to weight loss success and stop emotional eating, try keeping a journal that tracks your food choices and current mood. Then, look for unhealthy patterns, which can help you recognize specific emotional connections you have with food. Once you’re more aware of these connections, it will be easier to adopt healthier eating patterns. Do you always reach for something sugary when you’re stressed or devour fries when you’re sad? Instead, try more productive ways to cope, like going for a brisk walk or texting a friend.

Spread Out Your Protein

Diet experts say that we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss. So if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? Unfortunately, there’s more to it than that. According to University of Texas researchers, the timing at which you consume your protein can make or break how much lean muscle mass you pack on. If you’re like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis. Luckily, fitness-minded friends, the fix is a simple one: Just distribute your protein intake evenly throughout the day. The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down. To hit the mark and start leaning out, try one of these 35 Best-Ever Chicken Recipes for Weight Loss!

Delay Your Drink

Dining out can kill your hard-earned weight loss wins—and so can boozing too hard. To stay on track with your better-body goals, order your glass of wine or cocktail near the end of your meal. That way, the sweetness can act as a low-cal dessert. Plus, it won’t lower your inhibitions before your meal, which may prompt you to order something unhealthy off the menu.

Make a List

Think writing a grocery list before heading to the store is a waste of time? As it turns out, it may be the key to finally losing weight. A Journal of Nutrition Education and Behavior study of more than more than 1,300 people discovered that shoppers who regularly wrote grocery lists also purchased healthier foods and had lower BMI’s than those who didn’t put pen to paper before heading to the store. Researchers hypothesize that shopping lists keep us organized, which in turn helps us fend off diet-derailing impulse buys (hello, candy aisle). Before heading to the supermarket to stock up, spend a few minutes taking inventory of your kitchen, and then write a list. Be sure to organize it by category to prevent zigzagging all over the place; that ups the odds you’ll walk by—and purchase—tempting treats that could derail your weight loss success.

Schedule a Workout Date

A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits when they team up with a partner. Invite your honey to a Saturday morning run and then hit the showers together—knowing you have something steamy to look forward to afterward should serve as some additional motivation. And speaking of getting frisky, be sure to check out these 30 Best Proteins for Your Penis.

Cleanse Your Palate

Are your portion control issues making it hard for you to shrink your man boobs? Stop yourself from going back for seconds by grabbing a box of mints. People often yearn for that second cookie or helping of mac and cheese because the taste of the first still lingers. To cleanse your palate, keep mints or breath strips on hand and pop them when it’s time to quit noshing. Not only will this rid the alluring taste from your tongue, it will also keep your mouth busy and act as a distraction. Drinking water or tea are also helpful tactics.

Opt for Full-Fat

A Credit Suisse Research Institute report found that more and more of us are choosing full-fat foods over skim, light, fat-free, or other modern monikers of leanness. And while many health organizations like the American Heart Association still recommend cutting down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence. So what’s the best way to join the full-fat revolution? Eat This, Not That! polled some of the country’s top nutrition experts and asked for their favorite full-fat fat burners. Check out what they said in our exclusive report The 20 Best Full-Fat Foods for Weight Loss.

…And Eliminate Empty Carbs

And speaking of eating full-fat fare, a cutting-edge review published in PLOS One discovered that when it comes to reducing cardiovascular risk and promoting rapid weight loss, low-carb diets are superior to low-fat diets. Can’t imagine fully committing to a low-carb lifestyle? Start by eliminating empty sources of carbs from your diet such as white bread, desserts, and sugary drinks.

Catch More Zzzs

Looking for the easiest possible way to lose weight? Grab your pajamas early and log some extra Zzzs! According to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent! Mayo Clinic researchers note similar findings: In their study, adults who slept an hour and 20 minutes less than the control group consumed an average of 549 additional calories daily. That’s more calories than you’ll find in a Big Mac!

Open the Blinds

Instead of dragging yourself to the coffee pot when your alarm goes off, open all the blinds! Studies show that people who get direct exposure to sunlight in the morning between 8 a.m. and noon reduce their risk of weight gain—regardless of how much they eat. Researchers think it’s because the morning sun helps synchronize your metabolism to you burn fat more efficiently. For more easy ways to burn more calories, check out these 55 Best-Ever Ways to Boost Your Metabolism.

Use Self Checkout

Is your obsession with Reese’s and Pringles derailing your weight loss efforts? It might be if you’re not using the self-checkout kiosks at the grocery store. Let us explain: According to a study by IHL Consulting Group, impulse purchases dipped 32.1 percent for women and 16.7 percent for men when they scanned their items and swiped their credit card on their own. Although not all impulse buys are bad for your belly, a whopping 80 percent of candy and 61 percent of salty-snack purchases are unplanned.

Push Back Breakfast

Instead of gobbling down breakfast at home, eat at your desk a few hours later than you typically do. Pushing back your first meal of the day naturally reduces your “eating window”—the number of hours you spend each day grazing. Why’s that beneficial? Sticking to a smaller eating window may help you lose weight, even if you eat more food throughout the day, a study published in the journal Cell Metabolism found. To come to this finding, researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet while the others only had access to food for eight hours, but could eat whatever they wanted. Oddly enough, the fasting mice stayed lean while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories! For more amazing weight loss insight, check out these 25 Best Foods for a Toned Body.

Swap Your Noodle

The average American consumes 15.5 pounds of pasta each year—and most of it is the refined white stuff. What’s the trouble with that? This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. To boost the belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz., 190 calories, 8 grams of fiber, 14 grams of protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz., 180 calories, 12 grams of fiber, and 25 grams of protein). Alternatively, whip up a batch of zoodles, or spiralized veggie noodles with the help of these 21 Mouthwatering Spiralizer Recipes.

Add Coconut Oil to Rice

Good news for carb lovers: Scientists discovered an easy way to slim down any bowl of rice by as much as 60 percent! And the best part is that you don’t need a fancy lab or a PhD. to make the slimmed-down dish. Here’s how to whip it up: Add a teaspoon of coconut oil and a half cup of non-fortified white rice to a pot of boiling water. Cook it for about 40 minutes, stick it in the refrigerator for 12 hours and enjoy the rice either cold or reheated. How does such a simple cooking hack—that adds fat, no less—slash calories? When the rice begins to cool, its glucose molecules form tight bonds called “resistant starch.” This type of starch, as the name implies, is resistant to digestion, meaning that the body is not able to absorb as many calories or as much of the glucose (a nutrient that’s stored as fat if it’s not burned off) from each molecule. While you may be hesitant to add the oft-vilified oil to your pot, it actually plays an integral role in the process. As the rice cooks, the fat molecules find their way into the rice and act as an additional digestion barrier. Best of all, the research team found that reheating the rice didn’t change the levels of resistant starch (as it does with pasta and potatoes), deeming this calorie-slashing cooking hack safe for leftovers, too.

Dine With a Dude

Want to stay on track with your diet while dining out? Leave your lady at home, guys. Strange but true: When men dine with women, they eat up to 93 percent more, according to researchers at Cornell University. “These findings suggest that men tend to overeat to show off,” lead author of the study, Kevin Kniffin, explained. “Instead of a feat of strength, it’s a feat of eating.” Women, on the other hand, ate the same amount food no matter who they broke bread with.

Get a Workout Buddy

People exercise for an average of 34 minutes longer with a friend than they do when they hit the gym solo, according to the American College of Sports Medicine. And the longer you sweat, the more quickly you’ll reach your goals! Looking for a healthy way to refuel after your weight room session? Whip up a quick and delicious protein shake for on-the-go nutrition.

Keep Protein on Hand

Lately, we’re noticing protein-packed everything—from breads to nut butter and milk. While you don’t need to load up on weird franken-foods to amp up your intake of the nutrient, if you’re trying to drop a few pounds, then it’s wise to keep some high-protein snacks on hand. Noshing on these can prevent eating something high-calorie every time hunger strikes.

Eat More Fiber

Instead of depriving yourself of all your favorite indulgences or meticulously counting calories to drop a size, simply consume at least 30 grams of fiber daily. This simple, no-fuss method fuels weight loss and improves health just as effectively as more complex diet approaches, University of Massachusetts Medical School researchers discovered. “Very few people reach the goals that are recommended,” said lead study author Yunsheng Ma, MD, PhD, adding that “Telling people to reduce this or reduce that is just too hard to do.” However, asking people to focus on eating more of a certain nutrient—rather than eliminating things from their diet–can help people reach their weight loss goals, he explains. Interested in giving the diet strategy a try? Check out these 11 Best High-Fiber Foods for Weight Loss and start slimming down!

Have a Midnight Snack

Even if you’re trying to reduce your eating window, you shouldn’t go to sleep starved. In fact, going to bed with a rumbling stomach can make it more difficult to fall asleep and subsequently leave you feeling ravenous the next day. And get this: Eating the right type of bedtime snack can actually boost your metabolism and aid weight loss, registered dietitian Cassie Bjork explained. “The right snack can help keep blood sugar stable so the fat-burning hormone glucagon can do its job. I suggest pairing a natural carb with a healthy fat. Apple slices and almond butter, berries with heavy cream and carrots with guacamole all fit the bill.”

Incorporate Coconut Oil

What smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? You got it: coconut oil. A study of 30 men published in Pharmacology found that just two tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. However, the health benefits of coconut oil are still debated—coconut oil is high in saturated fat. But that’s not necessarily a bad thing; it’s in the form of medium chain triglycerides (MCTs), which aren’t processed in the body the same way long chain triglycerides (LCTs). A study published in International Journal of Obesity and Related Metabolic Disorders found that when MCTs replaced LCTs in the diets of overweight women, they were less likely to gain weight.

Plus, its high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys. And at roughly 117 calories per tablespoon, it’s close in calories to olive oil—just be sure you keep antioxidant-rich olive oil in your cooking rotation, too.

Snuggle up With Your Sweetie

Not like you needed another reason to fall in love, snuggle up with your sweetie, kiss or get it on. Harvard Medical School researchers found that all of those things can aid weight loss. How? Lovey-dovey feelings cause levels of the hormone oxytocin to increase, which in turn, decreases appetite. For even more weight loss hacks, check out these 20 Weight Loss Tricks You Haven’t Tried.

Healthify Your Kitchen

Though you may think that strong willpower is a necessary trait to overcome down-time grazing, experts say that your success is more dependent on your food environment than anything else. “If you happen to get bored and there is nothing but healthy food available in your house, you likely won’t choose to eat it unless you’re actually hungry,” says Jennifer Neily, MS, RDN of Neily on Nutrition. Most people don’t have the urge to eat celery sticks; cookies, however, are a different story. Heather Mangieri, RDN agrees, adding, “You can’t eat what’s not there, so make sure when you open the pantry, you aren’t tempted with the sugary, salty, fatty foods that most people choose when eating ‘just to eat.’ Instead, stock your refrigerator with fresh vegetable slices and healthy whole foods that will be easier to pass on if you’re not really hungry.”

Dim the Lights

Have trouble eating reasonably sized portions? Try dimming the lights and cueing up some soft music. According to a study published in Psychological Reports, soft lighting and music lead noshers to eat less and enjoy their food more. That’s what we call a win-win. Looking for the perfect date night dish? Check out these 35 Healthy Crockpot Recipes.

Rearrange Your Plate

Most people think of their protein or meat as their meal’s main event, but that shouldn’t be the case. “Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains,” registered dietitian Cheryl Forberg said. By simply rearranging your plate, you’ll automatically consume fewer calories and take in more health-protective vitamins and nutrients.

Take Out Your iPhone

Even if you fill up on produce, lean proteins, and whole grains, according to British Journal of Nutrition findings, when you think about the quality of your diet, you’re likely forgetting about all the unhealthy food that also finds its way to your mouth. People tend to exaggerate the good foods they eat and underestimate the bad stuff, says study author, Kentaro Murakami, PhD of Japan’s University of Shiga Prefecture. While it’s not necessarily intentional, it’s likely one of the reasons why it’s so hard for people to lose weight. For example, you might grab a handful of candy at a co-worker’s desk or a sample at the mall and then forget about it altogether. Our advice: To get a more accurate overview of your diet, keep a detailed food journal on your phone—yes, that means you should include that food court sample, too. Whether you snap photos or keep a written log is totally up to you—both tactics will work. The more food records dieters kept over the course of 30 months, the more weight they lost, a study in the American Journal of Preventive Medicine found.

Supplement Your Diet

How would you like to take all the great weight-loss results you’ve just read about—and double them? That’s what happens when you supplement your diet with a combination of vitamin D and calcium, according to a recent Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrients—found in abundance in some Greek yogurt—lost two times more fat than the other group!

Indulge in Dark Chocolate

It’s every chocoholic’s dream: Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink your waist. A study among women with normal weight obesity (or skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan. Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.

Recent research published in the journal PLOS ONE found that getting direct sunlight exposure between the hours of 8 a.m. and noon reduced your risk of weight gain regardless of activity level, caloric intake, or even age. Researchers believe that the sunlight synchronizes your metabolism and undercuts your fat-storage genes.

Stop the Shame Game

In her book The Naughty Diet, author Melissa Milne—whose own essay, “I Eat Slim-Shamers for Breakfast” also went viral—interviewed thousands of women about the body shaming and they all said the same thing: “They were sick and tired of feeling bad while trying to be good,” she writes in The Naughty Diet. “And here’s the secret of all secrets: You don’t feel bad about yourself when you get fat. You get fat when you feel bad about yourself.” This could be because chronic stress raises levels of the stress hormone cortisol in the body, which can trigger belly fat storage. Try being kinder to yourself, which will reduce stress and help melt the pounds away effortlessly.

Don’t Try to Outrun a Bad Diet

“Many people think that they can eat whatever they want as long as they work out. But the truth is, if you are looking to lose or maintain your weight, what you put in your body is significantly more important than hitting the gym. Exercise is important to keep your body healthy, but just because you work out for an hour or more per day, it doesn’t give you the liberty to eat whatever you want!” Ilyse Schapiro, MS, RDN, Co-Author of Should I Scoop out My Bagel tells us in 22 Top Weight Loss Tips, According to Nutritionists.

Stock Up On the Right Proteins

Bad diet decisions are often made when you’re starving and have nothing healthy to eat in your kitchen. Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp—one of Insanity trainer Shaun T’s! go-to proteins. Once you throw it on the stove, it’s ready to eat in just a few minutes, and it’s a great source of lean, low-cal protein. Organic, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand.

Take It Black

If you’re java devotee, here’s an easy way to slim down your order: Just ditch the creamer! Splashing two tablespoons of heavy cream to your cup adds 100 calories. Assuming you down two cups of Joe a day, passing up dairy can help you drop 10 pounds in just under six months!

Swap Cheese for Veggies in Your Omelet

If you’re accustomed to shredding muenster cheese into your eggs, try swapping it for your favorite veggie. One ounce of cheese packs in about 110 calories while a half cup of steamed broccoli boasts 15 calories. Making this morning switch will nourish your body with extra satiating fiber and nutrients, as well as save your waistline from added inches.

Choose Plain Yogurt

While protein-packed Greek yogurt makes for a perfect meal when paired with chia seeds, antioxidant-rich berries, and crunchy nuts, you could be sabotaging your weight loss goals if you choose the wrong tub. A plain cup of Chobani contains about 50 fewer calories than the fruity options, saving your belly from extra flab.

Make Grapefruit Your Go-To

In a study published in the Journal of Medicinal Food, researchers found that noshing on half a grapefruit before each meal helped participants lose a significant amount of weight in addition to improving insulin resistance.

Buy a Reusable Water Bottle

Before you begin the habit of refilling your water bottle several times a day, make sure yours isn’t laced with BPA. A Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. No wonder why drinking out of plastic bottles is one of our 40 Bad Habits That Make You Fat! To avoid weight gain, make sure your bottle is BPA-free and be particularly wary of plastics that sport a #7 recycling symbol on them, which is an indicator that BPA may be present.

Even if you’re stocking up on fruits and veggies, buying inorganic may be doing your body a disservice, thanks to the pesticides. “They have been shown to poison the mitochondria so it cannot burn fuel,” says Walter Crinnion, N.D., chairman of the environmental medicine department at Southwest College of Naturopathic Medicine in Phoenix in Weight Loss Tricks You Haven’t Tried. “Fuel that is not burned turns to fat.” If you’re worried about breaking your budget at Whole Foods, start by stocking up on these 17 Cheap Organic Foods You Must Buy.

Cut Carbs at the Right Time

Cutting carbs altogether can often cause a guilt-ridden binge that will leave you unmotivated and packing on the pounds. Instead of prohibiting yourself from eating the foods you love, set a carb curfew. “For dinner, contestants always have a high-protein, high-fat meal with plenty of fibrous veggies,” Chris Powell of ABC’s reality series Extreme Weight Loss tells us in Chris Powell’s Behind-The-Scenes Extreme Weight Loss Tips. “If they have a post-dinner snack, they stick to protein-rich, high-fat foods like almonds or 2 percent milkfat string cheese.” Nixing carbs at night flips the fat-burning switch by increasing the amount of fat-burning hormones released while we’re asleep, Powell adds.

When many of us have too many options to choose from, we often become flustered and make the wrong decision. Same goes for food. If you have a few different boxes of cereal and a handful of flavors of potato chips, you’re likely to eat more of the packaged stuff. Limiting your options to just one can cut down on your grazing habits and prevent a snack attack.

Pick Red Fruits

Red fruits such as watermelon, Pink Lady apples, and plums have higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color, which have been shown to reduce fat-storage genes.

Choose Whole-Grain Cereal Over Granola

“This seemingly-innocent food is almost always loaded with added sugar. In fact, most companies use synonyms or alternative words for plain old ‘sugar’ to disguise it. ” Lisa Hayim, registered dietitian and founder of The Well Necessities tells us in 37 Worst Breakfast Habits for Your Waistline. And she’s right: Choosing a cup of Kashi Indigo Morning Organic Corn Cereal over ¾ cup of Kashi Organic Promise Cranberry, Spelt and Flax Granola, will slash 160 calories off your breakfast!

University of Wisconsin researchers discovered that participants who wore jeans to work walked almost 500 more steps throughout the day than those who dressed up. As if we needed another reason to look forward to casual Fridays!

Who knew that fantasizing about eating your favorite candy can actually result in real-life weight loss? A study found that daydreaming about eating an entire packet of the sweet stuff before indulging may cause you to eat less of it. To come to this finding, researchers asked participants to imagine eating three M&Ms versus 30. Then, they conducted a taste test where participants were able to nosh on the chocolate orbs. The results? Those who imagined eating lots of M&Ms ended up gobbling down the least!

Order an Appetizer

While appetizers seem to add more calories to your meal, a series of Penn State studies found that biting into an apple or sipping a broth-based soup before eating out can reduce your dinner’s total calorie intake by a walloping 20 percent. So before you slice into that charbroiled steak, don’t forget to pregame the protein with some soup.

“Tahini is an oft-forgotten option for nut and seed butters, but it sits front and center in my fridge because it delivers major creaminess to sauces and smoothies and packs a powerful flavor punch,” says Willow Jarosh MS, RD co-owner of C&J Nutrition. “Although some advise against eating the spread because of its high omega 3:6 ratio, the super high intake of omega-6s in the average American’s diet isn’t due to things like tahini—it’s mostly from not eating a variety of fats or consuming the majority of fats from fried foods and packaged snacks. As long as you’re also eating foods rich in omega-3s, your end-of-day ratio should be nothing to worry about. Plus, tahini is loaded with tons of healthy nutrients like copper, which helps maintain anti-inflammatory and antioxidant responses in the body. It also provides six percent of the day’s calcium in just one tablespoon.”

Sprinkle Chia Seeds

“Chia seeds aren’t just a pet, they’re a party in your mouth. I’m a huge fan of them because they’re chock-full of heart-healthy omega-3s, fiber, protein, and calcium,” Sarah Koszyk, MA, RD, founder of Family. Food. Fiesta. tells us in 26 Most Overlooked Ways to Lose Weight. “Chia seeds are easily absorbed by the body, so they’re very nourishing and satiating. Every day I add them to my breakfast smoothie or pair them with yogurt or cottage cheese along with some blueberries.”

Cook Up Some Kamut

Kamut, also known as Khorasan wheat, is an ancient grain native to the Middle East that packs in heart-healthy omega-3 fatty acids and protein while remaining low in calories. In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and only 140 calories. A study published in the European Journal of Clinical Nutrition found that noshing on Kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the body).

Brew Green Tea

A study published in The Journal of Nutrition found that after just two weeks, those who sipped four to five cups of the green brew daily in addition to working out for 25 minutes lost more belly fat than those who didn’t sip. We can chalk up these favorable results to the tea’s catechins, a type of antioxidant that hinders the storage of belly fat and aids rapid weight loss.

“Oolong, or ‘black dragon,’ is a kind of Chinese tea that’s packed with catechins, nutrients that help promote weight loss by boosting your body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits,” Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse tells us in How To Lose 10 Pounds Fast.

Eat Almonds Before a Workout

Before heading to the gym, don’t forget to reach for a handful of almonds. A study printed in The Journal of the International Society of Sports Nutrition found that these subtly sweet nuts are rich in the amino acid L-arginine, which can help you burn more fat and carbs during workouts.

Many commercial hummus tubs are jam-packed with waist-widening additives. To avoid the unnecessary ingredients, whip up your own hummus at home and use it as a dip for crunchy veggies such as carrots and celery. The spread’s main ingredient—chickpeas—contain satiating fiber and protein to keep hunger pangs at bay.

Spice Things Up

Rather than relying on sugary sauces and fatty dressings, try restocking your spice rack more often. Virtually calorie-free seasonings such as turmeric, black pepper, and cayenne keep you slim thanks to their anti-inflammatory and flab-fighting properties.

Upgrade Your Salad

Forking through a bowl of leafy greens may be boring, but you can easily stick to your daily salad lunch by switching up your ingredients. Begin with a leafy green base and switch up your proteins and fats. Try adding crunchy nuts or low-fat cheese for healthy fats and lean protein such as grilled chicken or salmon.

Stock Up on Spaghetti Squash

“Just when the cooler weather has you craving warm, unhealthy comfort foods, spaghetti squash is one of the best replacements for spaghetti!” The Nutrition Twins tell us in Surprising Winter Foods That Melt Fat. “It feels like a hearty meal, but one cup only has about 40 calories—more than 75 percent fewer calories than a cup of plain pasta.”

Snack on Pistachios

But make sure they’ve still got their shells! In addition to these green nuts containing a winning combo of protein, fats, and fiber, de-shelling pistachios rather than noshing on the shelled version can help prevent you from popping one too many nuts and overloading on calories.

Keep Hot Peppers On Hand

Chili peppers, jalapenos, and poblanos all have one thing in common besides making your eyes water: They’re packed with capsaicin. This compound, found in spicy peppers, has been shown to rev your metabolism and therefore helping you slim down.

Drizzle Avocado Oil

Instead of drizzling your usual olive oil onto your salad, try switching things up with avocado oil. Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those who used just three tablespoons of avocado oil daily lost nearly two percent of their belly fat in just one month.

Go For Kefir

“This is like yogurt, but even better because it has more live active cultures to nourish your GI tract so the good bacteria thrive,” Rebecca Scritchfield, RDN, author of the upcoming book, Body Kindness tells us in Surprising Winter Foods That Melt Fat. Worth noting: “Even though it’s dairy, kefir is 99 percent lactose-free because the kefir cultures break down lactose so you don’t have to!”

Peel Some Kiwi

“They may be small, but these sweet-tasting fruits contain a hefty amount of actinidin, a natural enzyme unique to kiwifruit that aids in digestion by breaking down protein in the body. Kiwifruit also contains prebiotic fiber, which primes the gut for healthy digestion,” Scritchfield says. “Research indicates that a daily serving of green kiwifruit helps increase bowel movements. So, cut in half, scoop with a spoon, and pop into your mouth like nature’s Tums (SunGold kiwis, with a yellow flesh and tropical taste, offer three times the vitamin C of oranges and as much potassium as a medium banana).”

‘Gluten-Free’ Isn’t Synonymous With ‘Healthy’

“I wish people knew that gluten-free foods aren’t all automatically healthy,” Torey Armul, MS, RD, CSSD, LDN, spokesperson for the Academy of Nutrition and Dietetics tells us in 22 Top Weight Loss Tips, According to Nutritionists. “People often lose weight and feel better on a gluten-free diet, but it’s usually not because of lack of gluten. It’s because they’re paying attention to their food choices and eating more real foods and less simple carbs. Gluten-free labeled packaged foods actually tend to have more calories and extra fat or sugar for added flavor.”

Chug Two Glasses

Before digging into your morning meal, don’t forget to chug 16 ounces of water. When a British study put this into practice, participants lost an average of 2.87 pounds in 90 days—which translates to 11.5 pounds in a year! If you’re bored of plain ol’ H2O, try stirring up a batch of fruity detox water.

Take The Stairs

Boarding the elevator may be a mindless act, but taking the stairs instead could actually work wonders for your waistline. According to a University of New Mexico Health Sciences Center study, a person who weighs 150 pounds could lose about six pounds per year just by climbing up two flights of stairs daily.

Read The Ingredient List

“The numbers on the nutrition panel aren’t the most important part of a food product. You need to look at the ingredient list, too. If there are ingredients you cannot pronounce or if you see anything you think may not be a natural ingredient, put the product back on the shelf,” Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition tells us in 22 Top Weight Loss Tips, According to Nutritionists.

Upgrade Your Workout Wardrobe

“To get to the gym—when you already don’t like yourself—is really hard. So I had to make it fun. I started wearing cute outfits and putting on a little bit of makeup. And as vain as it sounds, it really helped me because eventually I stopped hating the way I looked,” Kelly Osbourne revealed to Shape.

Avoid Fad Diets

“Fad diets and meal replacement shakes are not the answer to sustainable weight loss or better health. Sure, you can do something drastic to lose 20 pounds in a month, but chances are these actions aren’t sustainable. If you want to lose the weight and keep it off for good, target a weight loss of one to two pounds per week so you can truly see permanent, long-lasting results!” Kristen Carlucci Haase RD-N dished out in 22 Top Weight Loss Tips, According to Nutritionists.

Switch Up Your Workout

“You need a combination of both weight training and cardio to get fat off your body,” Mike Duffy, CPT, tells us in 17 Easy Ways to Get Rid of Back Fat, adding, “Cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the way they look.”

Snack On Sweet Potato

Think of sweet potatoes as nature’s dessert. Not only do they satisfy your sweet tooth, these taters digest slowly and keep you feeling fuller for longer thanks to their satiating fiber. They’re also brimming with carotenoids, antioxidants that stabilize blood-sugar levels and lower insulin resistance—which prevent calories from being converted into fat.

Sneak In a Workout Before Work

According to a Japanese study, the timing of your workout plays a significant role in weight loss. The study found that when you exercise before breakfast, your body can metabolize about 280 more calories throughout the day compared to doing the same workout in the evening.

It’s Not All About Calories

“Calorie counting is not the only game in town when it comes to weight loss. Chemical counting should also be part of our decision-making process. Processed foods, plastic bottles, lotions, non-organic dairy, and many other items in our daily lives contain endocrine disruptors that can lead to hormonal imbalance and stubborn weight gain,” Jennifer Cassetta, clinical nutritionist, personal trainer, and expert from ABC’s “My Diet Is Better Than Yours” tells us in 22 Top Weight Loss Tips, According to Nutritionists.

Put your free time during the weekends to good use. Prepping healthy, homemade meals and snacks can help you grab a quick meal without hitting up the drive-thru or reaching for convenient, processed foods that will cause you to pack on the pounds.

A study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can pack on the pounds. When you’re stuck in a hair-pulling situation, your body releases the stress hormone cortisol, which stores abdominal fat. Next time you find yourself overwhelmed, try these 20 Ways To Strip Away Stress.

Eat Off The Kids’ Menu

If you’re in dire need of a fast food burger and fries, don’t fret the drive-thru—order a Happy Meal! Kids’ portions are significantly smaller than regular-sized orders, which can help fulfil your cravings without undoing those weight loss wins.

Chew Your Food Thoroughly

A study published in the American Journal of Clinical Nutrition found that chewing more and eating slowly caused participants to ingest fewer calories. How so? Chewing the food more thoroughly simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones.

Cook Your Food In Tea

“There are so many amazing properties in tea and so many healthy foods that require hot water,” Emmy-award winning and author of The 7-Day Flat-Belly Tea Cleanse, Kelly Choi says. “But I’ll swap in hot green tea instead of water for things like oatmeal and quinoa. I’ve seen so many people benefit from my tea cleanse that it inspired me to keep the tea flowing whenever I can!”

Put a Cap on the Cocktails

Dieters already know to steer clear of sugary cocktails and stick to vodka sodas at happy hour. But nixing booze altogether for a few weeks at a time could really help you jumpstart your weight loss efforts. A Journal of the Academy of Nutrition and Dietetics study found that alcohol causes people to eat an additional 384 calories per day on average, likely because booze makes us more sensitive to food aromas and less likely to resist indulgent fare.

Follow The 80/20 Rule

Just because you’re trying to slim down, that doesn’t mean you have to forgo the occasional dessert splurge. There’s a simple solution to having your cake and eating it, too: Eat healthfully 80 percent of the time and reserve the remaining 20 percent of the time to cheat meals. Balance is key to sticking to your diet and dropping weight and maintaining it in the long run.

Skip Almond Milk

“I wish people knew that almond milk is no nutritional match to cow’s milk. In addition to being a great source of calcium and potassium, a cup of cow’s milk has eight grams of protein, which is about the same as a whole egg. Almond milk has only 1.5 grams of protein and can have added sugar when people buy the flavored or sweetened versions. Protein is important for making us feel full and energized longer, and that’s key for being able to have a productive weekday morning,” Libby Mills, MS, RDN, LDN, Spokesperson for the Academy of Nutrition and Dietetics tells us in 22 Top Weight Loss Tips, According to Nutritionists.

Drink 64 Ounces a Day

“Water may just be the best pre-workout supplement when you’re looking to shed weight. Studies have shown that strength training while in a dehydrated state can boost levels of stress hormones that hinder muscle gains by up to 16 percent,” celebrity fitness and nutrition expert, Jay Cardiello tells us in The Best And Worst Celebrity Weight Loss Tips. “When a client is looking to trim down, I tell them to drink at least eight 8-ounce glasses of water each day and at least 8 ounces during their workouts.”

Work Out With a Good Playlist

“Music is such a big part of my workouts, you’ve really got to feel the music and get into it,” Gwyneth Paltrow told E! News. “If you don’t love the song you’re not going to work your hardest.”

Avoid Dinner Distractions

Here’s a good reason to keep your devices far from the dinner table: Researchers at the University of Birmingham found that diners who were distracted at meal time consumed significantly more unhealthy snack foods later in the day than those who paid close attention to their food and avoided distractions.

Find Out What Works for You

“I wish people knew that there is no one-size-fits-all diet that works for everyone. Individuals have different food preferences, dining habits, schedules, body types, past experiences, and obstacles. Stop falling for restrictive diet plans, America! Start by changing one simple habit and build from there,” Stephanie Brookshier, RDN, ACSM-CPT tells us in 22 Top Weight Loss Tips, According to Nutritionists.

Say No Thanks to Dinner Rolls

There’s no denying dinner rolls are delicious, but you don’t need to take the “breaking bread” aspect of a meal so literally. Instead, steer clear of the bread basket and munch on a leafy green salad instead. If the carb-heavy starter is still too tempting to avoid, try nibbling on a high-fiber snack before sitting down to eat, such as a handful of nuts. The fiber found in nuts will keep you satiated, meaning you won’t be as easily induced to reach for the bread and butter, and you’ll be swapping out unhealthy fats for healthy ones. It’s a win-win!

Experiment With a Standing Desk

If you work at a job that requires you to be chained to your desk all day, try switching things up and giving a trendy standing desk a shot. Simply standing while you toil away as opposed to sitting has been shown to contribute to weight loss. Bloomberg reports that researchers at the Mayo Clinic found that standing burns about 54 calories over a six-hour day, and although that might not sound like much, those calories accumulate quickly. At that rate, you can burn over 1,000 calories a month just by staying on your feet.

Go Big For Breakfast…

Common sense states if you want to lose weight, then you shouldn’t have a large meal not long before going to bed. And now we have additional research to back up that hypothesis. A study published in the journal Obesity followed two groups of overweight women with metabolic syndrome on identical 1,400-calorie weight loss diets for three months. While both groups consumed 500 calories at lunch, one group consumed 700 calories for breakfast and a 200-calorie dinner (the “big breakfast” group), while the other group ate 200 calories at breakfast and 700 calories at dinner (the “big dinner” group). Even though the nutrient content of the meals was exactly the same for both groups, after three months the big breakfast group lost about two and a half times more weight than big dinner group.

…But Make Sure It’s Balanced

There’s some truth to the old adage that breakfast is the “most important meal of the day,” and if you’re looking to blast belly fat, what you eat at the start of each day can make all the difference. According to a study from the University of Missouri-Columbia, a high-fiber, high-protein breakfast may be the most important investment you can make for your waistline. The study showed that eating breakfast triggered women’s brains to release dopamine, a feel-good chemical that helps to control impulses. In other words, eating a balanced breakfast decreases your chances of reaching for that 3 p.m. candy bar and keeps your belly slim.

And Don’t Skip It

Though you may think skipping a meal such as breakfast will help you lose weight because you would be consuming fewer calories, numerous studies have actually shown that bailing on breakfast is bad for your waistline. Why, you ask? It turns out that skipping breakfast not only means you’ll likely consume more calories later in the day, but eating more calories in the later part of the day is a nightmare for metabolic circadian rhythms, which help keep your weight in check.

Avoid the Mid-Morning Snack

Healthy midnight snacks are OK, but try not to graze in the window of time between breakfast and lunch. A study published in the Journal of the American Dietetic Association found mid-morning snackers typically eat more over the course of a day than afternoon snackers. Furthermore, researchers found that dieters with the mid-morning munchies lost an average of 7 percent of their total body weight while those who did not snack before lunch lost more than 11 percent of their body weight.

Add Some Lemon to Your Life

Not only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss. Just one of the citrus fruits contains an entire day’s worth of vitamin C, a nutrient that has the power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain. Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that’s been proven to help people feel fuller for longer. According to a study published in the Journal of the American College of Nutrition, participants who ate just 5 grams of pectin experienced more satiety.

Beans can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a study published in The American Journal of Clinical Nutrition found that eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss.

Season With Cinnamon

New research from the University of Michigan Life Sciences Institute has determined that the popular holiday spice can help fight obesity thanks to cinnamaldehyde, an essential oil that gives cinnamon its flavor. According to researchers, cinnamaldehyde improves metabolic health by acting directly on fat cells, inducing them to start burning energy via thermogenesis. To work cinnamon into your diet, try sprinkling some on oatmeal or sipping on cinnamon tea.

Make Fewer Decisions

Decision fatigue is real, and it could be hindering your ability to shed some pounds. A study published in Social Science and Medicine found those who have high levels of what’s called “skill discretion”—i.e., they exercise control by getting things done themselves—tended to have lower BMIs. In contrast, those who are constantly deciding on courses of action for others may eventually come down with decision fatigue and make ill-informed choices, such as ordering that piece of cheesecake for dessert.

Go for the Good Fats

Though eating fats seems like a counterintuitive way to shrink your stomach, flat-belly-fats such as olive, canola, avocado, and walnut oils, and nut and seed butters (we like peanut butter, almond butter, and tahini) can help you slim down by helping you stay satiated.

Limit Your Added Sugar

The American Heart Association recommends that the amount of added sugar consumed in a day shouldn’t exceed 25 grams for women and 37.5 grams for men, but since the sweet stuff is in everything from bread to tomato sauce, most Americans aren’t adhering to those guidelines and they’re fatter for it. In a review of 68 clinical trials and studies, New Zealand researchers reported in the British Medical Journal that increasing sugar intake meant increasing body weight while reducing sugar meant reducing body weight. Additional research has shown that cutting back on the granular stuff is one of the fastest ways to lose weight.

And Beware of High-Fructose Corn Syrup

As far as sugar goes, high-fructose corn syrup is the worst of the lot. The man-made substance is a combination of corn syrup (which itself is 100 percent glucose) and pure fructose, making it a unique nightmare for your waistline. In one study, researchers fed subjects beverages sweetened with either glucose or fructose. Though both groups gained the same amount of weight over a two-month period, the fructose group gained its weight primarily as belly fat because of the way this type of sugar is processed in the liver. To avoid the belly-bloating HFCS trap, make sure you look at nutrition labels carefully and ditch the processed snacks and fruit drinks.

If you just can’t shake those belly-bloating sugar cravings, try tyrosine—a building block of protein. It has been shown to prevent that yearning for the sweet stuff by encouraging the brain to release dopamine and another neurotransmitter, norepinephrine. In other words, eating more tyrosine (which can be found in eggs, spirulina, certain cheeses such as Parmesan, Gruyère, Swiss, and Romano, milk, sesame seeds, beef, and bacon) helps fend off those harmful sugar cravings that make your belly fat.

Give Your Fork a Break

We’ve already established how chewing thoroughly can ensure you eat a meal at a leisurely pace, but there are other tricks you can use to slow down, too, like giving your fork a break between bites. 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. While 66 calories might not sound like much, cutting that amount out of every meal adds up to a weight loss of more than 20 pounds a year!

Steer Clear of Sugar-Free Stuff

While you may think you’re doing yourself and your waistline a favor by stocking up on sugar-free goodies, the well-meaning habit is likely doing more harm than good. In a 2012 study in The American Journal of Clinical Nutrition, researchers found that those who drank diet beverages had higher fasting glucose, thicker waists, lower HDL (good) cholesterol, higher triglycerides, and higher blood pressure. In other words, sugar-free cookies, soda, and the like may seem like the healthier option, but they contribute to a bulging belly and negatively impact your health in multiple ways.

Give Meatless Monday a Shot

Meatless Monday is more than just an alliteration; it’s an easy way to drop a few pounds. Numerous studies have shown that those who eat the least amount of meat are less likely to be obese, have lower BMIs, and lower body fat levels. Though it’s perfectly fine to eat meat a few times a week, these high-protein foods tend to fill you up before you can work your way over to the veggies, which possess fat-fighting, waist-trimming powers. Try spotlighting just greens and healthy grains in your meals a few times a month.

And Try To Incorporate Non-Starchy Veggies

If you need some Meatless Monday inspiration, look for veggies that contain less starch. In addition to being excellent sources of fiber, protein, and a host of other nutrients, healthy picks such as broccoli, cauliflower, cucumber, spinach, mushrooms, and tomatoes can help combat fat. In fact, one Journal of the Academy of Nutrition and Dietetics study found that consuming more non-starchy veggies resulted in an impressive 17 percent decrease in visceral fat in overweight kids. Although you may be all grown up, it’s safe to assume that adding more veggies can help adults trim their fat, too.

Especially Those Packed With Vitamin C

In addition to being low in starch, bell peppers are also rich in vitamin C. The important nutrient has been shown to counteract stress hormones which trigger fat storage around the midsection. In other words, bell peppers act as a double belly-shrinking whammy! Veggies that pack a similar punch include zucchini, Brussels sprouts, and kale.

Eat an Avocado

We’ve already discussed the weight loss benefits of avocado oil, so it should come as no surprise that the mothership has its own fat-blasting properties. Though avocados get a bad rap for being high in calories, they’re actually loaded with heart-healthy monounsaturated fats that make you feel less hungry. Need proof? A study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. What’s more? Unsaturated fats, such as those found in avocados, have been linked to preventing the storage of belly fat.

Buy Berries

Berries are more than just morsels of sweetness that you can toss on yogurt or work into a smoothie; they can help you lose weight, too! Raspberries pack more fiber and liquid than most other fruits, which boosts satiety. They’re a rich source of ketones, antioxidants that can make you slimmer by incinerating stored fat cells. And like other berries, raspberries are loaded with polyphenols, powerful natural chemicals that have been shown to decrease the formation of fat cells and eliminate abdominal fat. Not to be outdone, research suggests blueberries can also help blast away stubborn belly fat by engaging your get-lean genes. After a 90-day trial, University of Michigan researchers discovered rats that were fed a blueberry-enriched diet showed significantly reduced belly fat compared to those who skipped the berries.

No, genistein isn’t a trendy food item that’s about to blow up—it’s a compound that can help you lose weight. According to a study of female mice printed in The Journal of Nutrition, genistein has the power to decrease food intake and body weight. Scientists suspect this is because of the compound’s ability to turn down the genes for obesity and reduce your body’s capacity to store fat. To add some genistein to your diet, incorporate peanuts, beans, and lentils into your meals.

Add Some Apple Cider Vinegar

According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed just one tablespoon of ACV over a three-month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the same time frame. Go ahead and toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.

Give Your Healthy Belly Bacteria a Hand

There’s healthy belly bacteria, and then there’s bad belly bacteria, which studies indicate overweight people have more of in their gut. To keep the fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterparts—the kind found in the bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kimchi, kombucha, bone broth, and kefir.

Sprinkle Some Cilantro on Your Meal

Cilantro, though polarizing in terms of taste, contains a unique blend of oils that work much like over-the-counter meds to relax digestive muscles and alleviate an “overactive” gut. A study published in the journal Digestive Diseases and Science found that patients with IBS benefited from supplementing with cilantro as opposed to a placebo because their bellies weren’t as bloated.

Avoid Trans Fats

Trans fats, which are typically found in processed foods with partially hydrogenated oils, should be avoided when buying, cooking, or ordering food because of the role they play in weight gain. As noted in the journal Obesity, these unhealthy substances have been found to pack on the belly fat in monkeys. As it turns out, they’re not great for humans either. “Trans fats cause inflammation in the body leading to insulin resistance and impairing the body’s ability to use glucose properly, resulting in excess fat storage around the belly,” says Tina Marinaccio, MS RD CPT in 50 Ways to Shrink Your Belly. Trans fats, which are created by partially hydrogenating vegetable oils, are beloved by manufacturers because they increase the shelf life of processed foods, but they are no friend to your waistline. “Trans fats may be lurking in any processed or fried food such as chips, baked goods, and even butter spreads,”Marinaccio warns.”To avoid them, check the ingredients for hydrogenated or partially hydrogenated oils.”

Try Varied Cardio

People tend to find one workout routine and stick to it but it’s important to switch things up every now and then, especially in terms of cardio. Instead of simply running or walking, try to vary your speeds as you go. Researchers at Ohio State University found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace, so get moving!

Hop on a Trampoline

Sure, trampolines are built for kids, but as an adult, using one for rebounding is a great way to flatten your tummy and get rid of excess fat. “Not only is it a great cardio workout (which is the first step to tightening up your midsection) but it makes your core work like crazy so you are getting the cardio plus the toning: everything you need for a tight tummy!” explains Hope Pedraza, a Certified Personal Trainer through American College of Sports Medicine in 50 Ways to Shrink Your Belly. To get a comprehensive workout using a mini trampoline, Pedraza suggests jumping, lifting your knees up high, twisting, adding some light weights to move around while you’re jumping, and moving in all directions in different planes.

If you’d rather not channel your inner bunny, try dancing as a way to help shed fat on the body as a whole. “It is obviously a cardio workout, but because your body is forced to move in all different directions in different planes, it is making every single muscle in your body work,” Pedraza explains. “Similar to the benefits of a high-intensity interval training workout, you get the cardio plus toning benefit all in one.” Turn up the volume on your iPod and start moving!

Losing Weight Fast Lasts

Despite the common perception that you need to drop pounds slowly in order to maintain your weight loss, the exact opposite is true. In fact, you’re more than five times as likely to succeed in your long-term weight-loss goals if you start out of the gate by dropping pounds rapidly, according to a 2010 study in the International Journal of Behavioral Medicine. To set yourself up for weight loss success, make sure you focus on diet and exercise.

Dress Up For Your Meals

Nothing beats breakfast in your PJs, but if you put a bit of effort into what you wear prior to chowing down, it could impact your physique. You can keep your goals front and center by dressing up before a meal, Clinical psychologist Katie Rickel tells us in If You Weigh Over 170 Pounds, Here’s What You Need To Do To Lose Weight. Showing that you care about your appearance is a great reminder to eat in a way that reflects that, whether you’re throwing on business attire or a pair of jeans.

Hang a Mirror in Your Kitchen

In a 2015 study in the Journal of the Association for Consumer Research, scientists instructed subjects to choose either a fruit salad or a chocolate cake, then eat and evaluate their snack. Those who ate the chocolate cake in the room with the mirror found it less appealing than those who didn’t have a looking glass nearby, but those who opted for the fruit salad reported no difference in taste. In other words, the presence of a mirror makes unhealthy foods less appealing. So hang one in your kitchen to discourage the consumption of cake and the like, and then use it to watch your waistline shrink each day!

Avoid Artificial Light

Sunlight in the morning is good, the blue light emitted from your electronics at night is bad, and artificial light should be avoided whenever possible. In a study published in Proceedings of the National Academy of Sciences, researchers found that being exposed to artificial light leads to weight gain regardless of what you eat.

Work By a Window

To help combat the negative impact of artificial light, try working close to a window. Researchers have discovered that those who sit near a window tend to be healthier than those who don’t. Per a study in the Journal of Clinical Sleep Medicine, workers near a window got 46 more minutes of sleep a night on average, which is beneficial to weight loss, while workers who weren’t near a window had more sleep disturbances. Additional research has shown that those exposed to natural light during the workweek tended to be more inspired to get outside and exercise.

Spice Things Up With Saffron

As far as spices go, saffron is one of the most expensive ones around, but it’s also a substance that preliminary research suggests can contribute to weight loss. According to a study published in the journal Antioxidants saffron extract may inhibit weight gain in a number of ways similar to how antioxidants function. The research suggests the colorful spice could decrease calorie intake by blocking dietary fat digestion, act as an antioxidant and suppress inflammation, suppress food intake by increasing satiety, and enhance glucose and lipid metabolism. Though scientists aren’t totally sure what makes saffron so weight loss friendly, they suspect it has something to do with crocetin and crocin—two antioxidant-rich compounds found in saffron that give it its distinct color.

Take a Stroll to the Farmer’s Market

The faster food gets from the farm to your plate, the higher its nutritional value, so, no matter the season, stay healthy by heading out to your neighborhood farmer’s market and stock up on fresh fruits and veggies. The walk around the market is a great way to elevate your heart rate a bit, and the beneficial finds can’t be beat. To make the most of your nutritionally-minded outing, keep an eye out for what’s in peak season whenever you go.

Add Tomatoes to Your Diet

Since tomatoes can be grown indoors, they never really go out of season, making them a reliable weight loss staple to add to your diet. The tasty fruits have a high water content that will help keep you hydrated, and they’re also low in calories. What’s more? A study published in Nutrition Journal found that eight weeks of tomato juice consumption helps the body burn about an additional 100 calories per day—that adds up to around 3,000 calories a month!

Marinate Meat In Beer

Alcohol isn’t exactly a weight loss ally, but using it to flavor meat when you cook it could help you drop a few pounds and stay healthy. According to a study in the Journal of Agricultural and Food Chemistry, if you marinate meat with beer for four hours, you can lower the harmful chemicals it produces when exposed to high heat by up to 68 percent.

Choose Your Beef Wisely

If beef is your prefered source of protein, make sure you’re eating the grass-fed stuff. Ground beef, a T-bone steak, or prime rib are amongst the healthiest cuts because they’re lower in unhealthy fats than other forms of beef and actually contain more heart-healthy omega-3 fatty acids than some fish. Just be sure to limit your red meat consumption to around two three-ounce servings per week in order to keep your cholesterol in check, and stick to low-calorie rubs and spices as opposed to sugary sauces to flavor the meal.

And Use the Right Condiments

While ketchup and BBQ sauce are frequently used to help flavor beef, chicken, and the like, the tasty condiments are no friend to your waistline. Ketchup, for example, typically contains around 19 calories and 4 grams of belly-bloating sugar per tablespoon, and BBQ sauce is just as unhealthy, if not worse. To avoid consuming empty calories and unhealthy added sugar, have condiments such as mustard and sauerkraut on hand. While mustard has been linked to revving your metabolism, fermented sauerkraut will help balance the bacteria in your gut.

We’ve already discussed how the color red may act as an appetite suppressant (hence the need for red dishes) but apparently that’s not the only color you should be taking note of as you prepare to eat. Per a recent study from Cornell University, diners actually serve themselves more food if the color of their food matches the color of their plate. In other words, if you’re eating from a white plate, you’re more likely to help yourself to more rice or pasta. Conversely, if your goal is to eat less, select plates that have high contrast with what you plan to serve for dinner.

In addition to coordinating with your dishes, the hues you surround yourself with while you chow down can impact your appetite. According to several studies, blue is an appetite suppressant. Scientists suspect this is because there aren’t many naturally-occurring blue-hued foods aside from blueberries and a handful of others. This behavior might also stem from our ancestors, who when foraging for food, stayed away from sources that were blue, black, and purple because they were believed to be poisonous. So buy some blue dishes, or freshen up your eating area with a blue tablecloth or placemats.

Pick the Right Dining Partners

It’s always great to catch up with old pals or join your co-workers for a celebratory happy hour, but if you’re watching your weight it’s important to take note of who you choose to break bread with. According to an Eastern Illinois University study, you’re in danger of consuming 65 percent more calories if you’re eating with someone who gets seconds. In other words, while the old friend visiting from health-conscious LA may make a great dining partner, you should steer clear of the co-workers who keep ordering rounds of drinks and nachos.

Laughter may not be the best medicine for everything, but if you’re trying to slim down, feel free to let out a chuckle or two. According to a study published in the International Journal of Obesity, laughing can increase your basal energy expenditure and resting heart-rate by up to 20 percent, so go ahead and pull up an amusing YouTube video.

Find the Right Fish

We’ve been clear on the benefits of wild salmon, but those pink creatures are quite literally not the only fish in the sea. Generally speaking, fish provide one of the best sources of fatty acids known as omega-3s, which will help fend off waist-widening inflammation and are an excellent source of high-quality, lean protein. This allows them to help you maintain muscle mass, thus reducing excess fat accumulation. Some of our favorite healthy seafood include mussels, Atlantic mackerel, and bluefish, but be sure to educate yourself on the ocean dwellers with this list of Every Popular Fish—Ranked for Nutritional Benefits!

Pass the Pomegranate and Passion Fruit

Not only is pomegranate packed with fiber (which is found in its edible seeds) but it also contains anthocyanins, tannins, and high levels of antioxidants, which research published in the International Journal of Obesity says can help fight weight gain. A half-cup of the colorful fruit gives you 12 grams of fiber and more than half a day’s vitamin C. Snack on these fruits raw or toss ’em into a smoothie and you’re good to go!

Take Part in an Outdoor Workout

Leaving the comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits. Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside. According to a study published in Environmental Science and Technology, exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.

Cook With Quinoa

As far as grains go, quinoa is a great one to have around if you’re looking to lose weight. It’s packed with protein and fiber, and contains approximately 220 calories per cup, cooked. What’s more? Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the body. It’s also incredibly versatile, and can be eaten as part of a salad, tossed in a smoothie, or on its own as a side dish.

And Canola Oil

In addition to researching avocado oil, the folks over at Penn State University conducted some research involving canola oil as well and discovered it can also stimulate weight loss. More specifically, researchers found that after one month of adhering to diets that included canola oil, participants had a quarter-pound less belly fat than they did before the diet. They also found that the weight lost from the mid-section did not redistribute elsewhere in the body. Like peanuts and avocados, canola oil’s belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.

Stick to Red Wine

The CDC found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. Plus, wine is a healthy alternative for those who don’t want to give up booze entirely. In addition to having fewer calories than most alcoholic beverages, red wine in particular is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart-healthy benefits because it helps prevent blood vessel damage and reduces your bad LDL cholesterol. Just remember to imbibe in moderation.

Take Your Coffee Caffeinated

Coffee jumpstarts your metabolism, making the non-decaf stuff a worthy weight loss ally. According to a study published in the journal Physiology & Behavior, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf. And remember, don’t ruin your fat-blasting cup of joe by adding any unhealthy creamers and/or artificial sweeteners to it, both of which are enemies of weight loss.

Load Up on Lentils

In one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood pressure. Next time you’re cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.

Don’t Be Afraid of Garlic

Garlic may leave your breath smelling funky, but don’t let that stop you from incorporating it into your diet, especially since it can help you lose weight and keep you healthy. A 2016 study found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (NAFLD). Recent studies have also shown that garlic supports blood-sugar metabolism and helps control lipid levels in the blood. What’s more? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure.

Make Sure You’re Getting Enough Zinc

Not only does zinc help protect you from the sun, but the element has also been shown to impact weight loss. One study found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had lower BMIs, weighed less, and showed improvements in blood cholesterol levels. If oysters aren’t your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.

Pass the Parmesan

Cheese isn’t traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the amino acid tyrosine (remember that?) which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. What’s more? The combination of calcium and protein present in dairy products such as Parmesan has been found to increase thermogenesis—the body’s core temperature—and thus boost your metabolism.

Beast On Some Broccoli

Calcium and vitamin C team up well to boost metabolism, and broccoli is just one of several healthy foods that contains both nutrients. What sets broccoli apart from the others, however, is that the green veggie also contains kind of fiber that’s been shown to increase the digestion, absorption and storage of food, also known as the thermic effect of food (TEF). A revved up metabolism combined with an increased TEF is a match made in weight loss heaven, so consider incorporating broccoli into a tasty stir-fry, or serving it as its own side dish.

Learn to Love Lignans

Chances are you haven’t heard of lignans, but the plant compounds found in sesame and flax seeds been shown to play a crucial role in helping you stay slim and keep weight off. In a 2015 study, women who consumed high levels of lignans tended to weigh less and gain less weight over time when compared to women who didn’t consume these compounds in high amounts.

Add Algae to Your Diet

Spirulina is a high-protein seaweed supplement that’s typically dried and sold in powdered form. The dried stuff is about 60 percent protein, and, like quinoa, it’s a complete protein—deeming it a great weight loss tool. A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day’s allotment of vitamin B12, which can encourage weight loss by giving you more energy and boosting your metabolism. Try tossing some spirulina into a smoothie and watch the pounds melt off.

Snack on Stone Fruits

If you find yourself craving something sweet during the day, ignore the impulse to eat a cookie and snack on a stone fruit instead. In addition to being more nutritious than a cookie, some stone fruits—plums, peaches, and nectarines—have been shown to help ward off weight gain. Studies by Texas AgriLife Research suggest the aforementioned fruits may help prevent metabolic syndrome, a fancy name for the combination of belly fat, high cholesterol, and insulin resistance.

Peel a Banana

If stone fruits aren’t your thing, peel a banana instead and watch your belly bloat disappear. A study in the journal Anaerobe found that women who ate a banana twice daily before meals for two months reduced belly bloat by 50 percent. Researchers believe this is because bananas are packed with potassium, which can reduce water retention. The yellow fruits are also a good source of fiber, which will keep you feeling full.

Fight Inflammation With Turmeric

Part of the weight loss puzzle has to do with fighting inflammation, and incorporating the spice turmeric into your diet is an excellent way to do that. Like a myriad of other spices, the Indian cooking staple contains anti-inflammatory compounds. In a 2015 study in the journal Clinical Nutrition, researchers gave 117 patients with metabolic syndrome either supplements of curcumin—the active ingredient in turmeric—or a placebo. Over eight weeks, those who received the curcumin saw dramatic reductions in inflammation and fasting blood sugar.

Avoid Traveling Across Time Zones

A study in the journal Cell found that our gut microbes are just as affected by changes to our circadian clock as we are. When we shift our sleep-wake cycles, our gut flora changes, and beneficial bacteria are replaced by the growth of bacteria that have been linked to obesity and metabolic disease. When traveling across different time zones, it’s important you travel armed with healthy, fiber-rich snacks your gut will love.

Don’t Move North

Though it’s hardly realistic to keep people from moving north, there’s evidence to suggest that those living in northern latitudes may need to be a bit more careful about their gut health than the rest of us. A study in the journal Biology Letters found that living in northern latitudes encourages the growth of Firmicutes microbes, which have been linked to weight gain while decreasing the number of microbes linked with slim body types called Bacteroidetes. Generally speaking, the research showed that the number of Firmicutes increases with latitude and the number of Bacteroidetes decreases with latitude. To help ensure a healthy gut no matter where you reside, make sure your diet includes fermented and probiotic-rich foods, both of which encourage the growth of healthy gut bacteria.

Surround Yourself With Friends

Friends are helpful not only because they can double as workout buddies or help hold you accountable for appropriate diet and exercise, but also because they’re a surefire way to combat gut-growing feelings of loneliness. A study in the journal Hormones and Behavior found that those who feel lonely experience greater circulating levels of the appetite-stimulating hormone ghrelin after they eat, causing them to feel hungrier sooner. Over time, folks who are perennially lonely simply take in more calories than those with stronger social support networks, so be sure to fit time with pals into your busy schedule.

Don’t Deprive Yourself

Though you may give yourself a pat on the back for passing on that slice of chocolate cake you’ve been craving for dessert, you’re actually doing yourself (and your waistline) a disservice in the long run. According to a study in the International Journal of Eating Disorders, when you resist food, your body actually experiences more cravings for whatever it is you aren’t getting. Saying “no” to a sweet treat or slice of pizza wires our brains to view forbidden foods as rewards, setting us up for cravings that are hard to satisfy, so give yourself a break and indulge every now and again.

Beware of Boredom

Boredom isn’t just bad for your brain, it’s also bad for your waistline, especially if you’re trying to shed some pounds. According to a study in the Journal of Health Psychology, boredom actually strips you of your ability to make smart food choices; you become an “emotional eater,” What’s more, boredom turns you into the worst kind of emotional eater because you not only make the wrong food choices but also eat much more fattening foods than you normally would. To stave off boredom, try taking a walk or relaxing with a good book.

Fill Up on Folate

The next time you’re making a salad, why not throw some watercress in there? The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. In fact, a study in the British Journal of Nutrition found that those with the highest folate levels lose about 8.5 times more weight when dieting than those with the lowest levels of folate. What’s more? A separate study in the British Journal of Cancer found that higher dietary folate intake reduces the breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.

Try Tart Cherries

Tart cherries are grown exclusively in Michigan, but if you’re able to get your hands on them there is strong evidence to suggest they can help you achieve your weight loss goals. Need proof? Researchers at the University of Michigan conducted a 12-week study that found that rats fed tart cherries showed a 9 percent belly fat reduction over those fed a standard western diet. Scientists believe this is because tart cherries are especially high in anthocyanins, a type of flavonoid with strong antioxidant activity. These and other flavonoids found in tart cherries have also been shown to have anti-inflammatory effects.

Let Your Family Motivate You

Believe it or not, weight loss isn’t just about exercising and eating right; research suggests what motivates you to get in shape can play a role in your success. A 2014 study in the journal Body Image looked at 321 college-age women and found that long-term, those who exercised primarily for appearance-based reasons had a harder time sticking to their fitness plans than those who worked out to maintain their health. In other words, stop envying those fit models on Instagram and instead remember that you and your loved ones are the people who really benefit when you slim down.

Eat Beets Before a Workout

Finally decided to venture out for a run? Snack on some beets before you hit the pavement. A study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5K race ran 5 percent faster. Researchers suspect this is because beets are high in nitrates, a natural chemical that increases endurance and lowers blood pressure.

Beware of Big Box Stores

Big-box stores such as Costco or Sam’s Club are great money-savers, but frequenting them to buy groceries can be bad news for your fitness goals. That’s because a 2015 study in the journal Appetite found that the larger the bottle, bag, or box the food comes in, the larger we think the serving size should be. To come to that conclusion, researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the shoppers tended to want to serve themselves larger portions.

Don’t Be Fooled By Labels

Just as big-box stores can be a psychologically tricky terrain for dieters, so to can healthy-sounding labels on the food that we eat. A Cornell University study printed in the Journal of Marketing Research suggests people eat more of a snack that’s marketed as “low fat.” Participants in the study ate a whopping 28 percent more M&Ms that were labeled “low fat” than when the colorful candies didn’t have the label. As we suggested earlier, avoid being fooled by simply opting for full-fat foods.

Leave Notes for Yourself

We’ve already established that friends and family play a key role in motivating you to get in shape and maintain a healthy lifestyle, but it’s also crucial for you to be your own driving force. Luckily, research has shown that doesn’t need to require a tremendous amount of effort. According to a 2015 study in the Journal of Marketing Research, subtle, even subliminal, messages may be more effective at helping us stick to a healthy eating regimen than ongoing, conscious focus. The research showed that people who receive reinforcing notes urging them to eat healthily were more likely to make smarter choices than those who tried to keep their goals top of mind at all times, so grab some Post-Its and start crafting motivational messages!

Make a Habit of Stepping on the Scale

While having a scale in the house isn’t right for everyone, research has shown that it can help encourage weight loss by providing a level of accountability. When Cornell University researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose more weight than those who weighed themselves less frequently. To avoid being thrown off by natural fluctuations in body weight, try stepping onto the scale the same time every day.

Eat at Home

In a 2014 study in the journal Public Health Nutrition, people were asked to report their food intake over the course of two days. Those who ate at a restaurant during that time took in an average of 200 calories per day more than those who prepared all their own meals, and those who ate in sit-down restaurants actually consumed slightly more calories than those who ordered from fast-food joints. When dining out, people also consumed more saturated fat, sugar, and sodium, so eating at home where you can prepare food in a healthier way is obviously the better choice.

Watch the Salt

One thing restaurants (and individuals) typically overdo it on when cooking is salt, and that can easily cause unhealthy bloating and weight gain. In fact, one British study found that for every additional 1,000 milligrams of sodium you eat a day, your risk of obesity spikes by 25 percent, so ditch the salt and stick to metabolism-boosting spices such as cayenne and mustard instead.

Say No to the Value Meal

When grabbing grub at a fast-food restaurant, the “combo” or “value meals” are typically less expensive and make you feel like you’re getting a better deal, but oftentimes they’re also nutritional nightmares. A study in the Journal of Public Policy & Marketing shows that compared to ordering à la carte, you pick up a hundred or more extra calories by opting for the aforementioned cheap “value meals.” That’s because, when you order items bundled together, you’re likely to buy more food than you need or want, and end up overeating as a result. To keep your weight in check, order your food piecemeal instead.

Don’t Drive to Work

Driving to work may be easy, but it’s also part of what’s inhibiting you from losing weight. According to a study in the British Medical Journal, those who drive to work gain more weight than those who take public transportation. Per the research, commuting by car slaps an extra 5.5 pounds on your body, whether you exercise or not. And a Japanese study found that people who take public transportation to work were 44 percent less likely to be overweight, 27 percent less likely to have high blood pressure, and 34 percent less likely to have diabetes. If possible, consider leaving the car in the driveway and walking, biking, or commuting to work via public transportation a few times per week.

Forget those Unhealthy Food Videos

Thanks to an increased interest in food and food trends, recipe videos are likely dominating your social media feeds. And their constant presence could be hindering your weight loss goals, especially since many of the brief clips spotlight unhealthy dishes and sweets. “The internet and social media sites are basically making you fat,” Lisa Hayim, MS, RD, and founder of The WellNecessities, told us in The 30 Worst Flat Belly Mistakes Women Make. “If it isn’t 25 ways to eat tater tots then it’s [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of these videos, scroll quickly past. Or better yet, unfollow the page completely, and follow Eat This, Not That! on Facebook for healthier videos and more slimming tips.

Store Leftovers ASAP

When you’re done cooking, portion out just enough for your meal and pack the rest away. Putting your food away asap will not only keep it fresh for future meals but it will also deter you from mindlessly nibbling and eating more than the desired portion size. Same goes for when you’re dining out: Ask for a to-go box along with your meal, that way you can pack away the leftovers and aren’t tempted to overeat. When noshing on the leftovers at your next meal, you can also experiment with adding some additional fiber or protein to give the dish a nutritional boost.

Get Sauce on the Side

When eating out or picking up a quick lunch on your break, ask for any sauce or dressing on the side. Though these emulsions often add flavor to a dish, they’re also frequently packed with empty calories, added sugar, and a whole host of other unhealthy stuff that makes shedding pounds that much harder. For example, just one three-tablespoon serving of Panera Bread’s Greek dressing has 230 calories. 3.5 grams of saturated fat, and 310 milligrams of sodium. By asking for the sauce or dressing on the side, you have more control over how much of it you eat, and you could easily save yourself a few hundred calories.

Speaking of dressing, you could even take it one step further and buck the suggested choice entirely. While we bet Panera’s Greek salad pairs well with a dressing of the same name, a splash of olive oil and vinegar will also bring out the flavors of the dish and save you a few hundred calories along the way. For a healthy, belly-blasting dressing when you’re eating salad at home, try incorporating some apple cider vinegar or a squeeze of lemon.

Say No to Hand Sanitizer

You may think hand sanitizer will zap germs and prevent you from getting sick, but it could also be making you fat. The germ-killing substance contains triclosan, which researchers have found to be an “obesogen,” meaning it could cause weight gain by disrupting your body’s hormones. A study published in the journal PLOS One found that people who had detectable levels of triclosan in their bodies were associated with a 0.9-point increase in their BMIs. Word to the wise for germaphobes looking to lose weight: Rely on good ol’ soap and water instead.

Beware of Wedded Bliss

A review of more than 600 studies found that being married, and transitioning into marriage, are both associated with weight gain. Transitioning out of a marriage, however, is associated with weight loss. The researchers found that weight gain occurs because of increased opportunities for eating due to shared, regular meals and larger portion sizes, as well as “decreased physical activity and a decline in weight maintenance for the purpose of attracting an intimate partner,” Zero Belly Smoothies states. we’re hardly advocating staying single or getting a divorce (unless you choose to) this research clearly indicates that dieters need to be especially careful around the wedding day. To keep things in check after you take the plunge, meal prep with your partner or develop a workout routine together.

Steer Clear of Take-Out

Even if you don’t typically order take-out, research suggests that just the mere presence of take-out food increases your risk of being overweight. One study printed in the British Medical Journal found that just having a lot of take-out options near your work or along your commute to work makes you twice as likely to be obese. Though you obviously have little control over what kind of establishments populate where you live and work, this is just another reason to practice healthy eating as often as you can.

Stop and Smell the Fruit

Placing a bowl of fruit in your kitchen or on your dining room table does more than just add to the ambiance. As it turns out, studies have shown that taking a whiff of fresh green apples, bananas, and pears can help curb appetite and lessen cravings for sugary desserts. If it’s a no-go on the fruit bowl idea, try scented lotion instead.

Don’t Shop on an Empty Stomach

Grocery shopping on an empty stomach is never a good idea because research has shown it inhibits your ability to make smart choices about what you wish to eat. In a study published in JAMA Internal Medicine, researchers found that even short-term fasts can lead people to make more unhealthy food choices, picking a higher quantity of high-calorie foods. Fill up before you shop in an effort to avoid buying foods that won’t help you lose weight.

Of all the activities you can do in an effort to shed a few pounds, gardening is one of the most beneficial and relaxing options. Research conducted by the University of Utah shows that people who garden are about 11 to 16 pounds lighter than those who don’t, so throw on some gardening gloves and get to planting. For added weight loss benefits, consider planting herbs such as cilantro and mint, which combat bloating and suppress your appetite, respectively.

Forget Fruit Juice

While you might not think there’s a huge difference between eating a whole piece of fruit and drinking fruit juice, nutritionally speaking, the two entities are most definitely not one and the same. Whereas whole fruit contains naturally occuring sugars and fiber that can help counteract the bad effects of too much sweet stuff, fruit juice is often loaded with added sugar (such as high-fructose corn syrup) and no fiber to speak of. According to a study led by Harvard School of Public Health researchers, eating more whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type 2 diabetes. On the other hand, a greater consumption of fruit juices was associated with a higher risk of type 2 diabetes. To get the fruit flavor without all the bad stuff, try stirring up a batch of fruity detox water instead.

But Eat an Apple

The benefits of chowing down on whole fruits are clear, and eating an apple each day can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease, and diabetes. The red or green fruits are a low-calorie, nutrient-dense source of fiber, which research has proven to be integral to reducing visceral fat. A study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years.

Blast Belly Fat With High-Intensity Interval Training

High-intensity interval training (HIIT) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR in 50 Ways to Shrink Your Belly. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Alex adds. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”

In addition to blasting belly fat, you should also be working out and trying to build up your muscle mass. Even when you’re at rest, your body is constantly burning calories, and the “resting metabolic rate” is much higher in people with more muscle. That’s because every pound of muscle uses about six calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year, and be even closer to obtaining that lean physique you’ve always wanted.

Move for Two Minutes

However, if a HIIT workout or piling on muscle mass seems too daunting, simply move for two-ish minutes to whittle your waistline. Why, you ask? Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. If you incorporate this technique into your workout routine just a few times per month, you can burn thousands of additional calories per year.

Don’t “Save” Your Calories for Later

If you have a big celebration or date coming up, you might think it makes sense to “save” your calories for when it’s time to let loose, but this technique is rarely effective and could actually be hindering your ability to lose weight. “Although this makes sense in theory—consuming fewer calories total per day—it rarely works out as cleanly as we like,” Lisa Hayim spelled out for us in The 30 Worst Diet Mistakes You’re Making. “By the time you get to the date, and have a drink or two, the feelings of extreme hunger rush in, and you’re grabbing for whatever you can get your hands on, which is usually foods high in calories and fat. You’re so hungry, you may even end up consuming more than a day’s worth of calories in one sitting! Plus, with alcohol in your system, your body is less able to efficiently metabolize the calories,” explains Hayim. “Instead, consume normal meals throughout the day, arrive at your date cool, calm, and collected, and enjoy your cocktail and eat responsibly.”

Go for Goji Tea

We’ve already extolled the benefits of green and black teas, but they aren’t the only brews that can help you get slim; research indicates goji tea is another winner. Lycium barbarum, the plant from which goji berries are harvested, boasts a slimming effect. In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group, and the effects lasted up to four hours. What’s more? Most goji teas are mixed with green tea, making the beverage a weight loss double whammy.

Skip Nap Time

Napping may be an easy way to catch up on some missed shut-eye, but dozing off in the middle of the day does nothing to aid weight loss. In fact, research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, researchers at the University of Colorado at Boulder studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzzs in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function. If your circadian rhythm is out of whack, a separate study by University of Colorado Boulder researchers suggested spending a weekend in the wilderness to get it back on track.

Switch Your Chewing Gum

Though many believe chewing gum keeps you from mindlessly eating, the minty treat has its own drawbacks that can lead to a bigger belly. Not only does chewing gum cause you to swallow tummy-bloating air, many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol that can cause bloat. If you have to have something to chomp on, go for an organic variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up.

Don’t Lose the Wrap Battle

A paper-thin wrap may seem like a healthier, lower carb alternative to a sandwich, but don’t be fooled by appearances. Wraps are almost always loaded with calories, thanks to the fat that’s needed to make them pliable—and a large wrap can be the carb and calorie equivalent of four or five slices of bread. In other words, forget the wrap and go for a cold, open-faced sandwich instead. Your waistline will thank you.

Color Code Your Snacks

You can avoid a mindless binge by adding visual traffic lights to your snack. Researchers at the University of Pennsylvania and Cornell University gave one set of students a bowl of uniform yellow chips, while another group had their regular snack layered with differently colored chips. Students who had their snack segmented ate 50 percent less than those with a uniform bowl.

Pick the Right Protein Bar

By now you know that protein is a vital part of a healthy diet, but don’t let that fact fool you into thinking that all protein bars are created equal. Though a multitude of the trendy treats purport to be nutritious and low in calories, many of them are also packed with sugar but low in satiating fiber, meaning they aren’t actually very healthy at all. Before picking a protein bar to snack on, give the nutrition label a good once-over and look for something with natural ingredients and plenty of protein (obviously) and fiber. If you need help making sense of the overcrowded landscape, consult this list of 25 Best & Worst Low-Sugar Protein Bars!

No-Diet Weight Loss—Guaranteed!

Look, feel and live great while getting on the path to better health with the new Eat This, Not That! Magazine

This content was originally published here.

[dailykhaleej]

18 of Dubai’s best burger joints

Meat Me there, She Burger, Parkers and Excessive JOint Picture Credit score: A number of Sources

Dubai: On Thursday Could 28, burger lovers around the globe could have the possibility to have a good time Worldwide Burger Day.

I like a very good burger, however I wouldn’t wish to waste the energy on quick meals burgers. I desire impartial, standalone spots. Locations that use connoisseur cheese, potato flour bread, a secret sauce and even lamb meat as a substitute of beef. What makes these locations stand out is the truth that their produce is contemporary, the meat is gentle and grilled properly. The cool branding doesn’t damage both.

*Please observe that some timings are completely different attributable to COVID-19 restrictions. Please name forward to test with the venue immediately*

Listed below are some of the highest burgers in Dubai:

1. Meat Me There

Meat Me There Dubai Picture Credit score: Meat Me There Dubai Fb

My primary, undisputed burger spot, for the best, juiciest, easiest, but most unusual burger on the town is Meat Me There. Should you have been to say this place to your folks, most of them in all probability would not learn about it. Their burger patty is made with lamb meat, quite than beef, which I believe truly works to its benefit. Some could also be postpone about that truth, since some individuals desire beef to lamb meat, however this one simply works. It’s succulent and juicy. In addition they have a really distinctive white bread bun, sprinkled with black sesame. Their cheese fries are served with melted gruyere cheese, quite than that plastic stuff that comes out of a pump. It’s the proper burger and my favorite one to bask in.

Location: Al Souq Mall, Jumeirah Seaside Highway, Umm Suqeim 2 — Dubai Value: Dh38 for the Meat Me Burger and Dh25 for the fries 

2. Moylos

Moylo’s Picture Credit score: Moylo’s Dubai Fb

Once I was in faculty, I used to all the time put an onion ring inside my cheese burger, Moylo’s signature burger comes with a big Cajun tempura onion ring inside, which made me so joyful after I took a chunk. Moylo’s specialises in connoisseur home-made burgers, contemporary substances and the gentle potato bread is their distinctive promoting level.

The patty is made with 100 per cent wagyu beef, American cheese, an excellent particular sauce and of course an enormous onion ring. The venues are small however comfy and tremendous fashionable with picket particulars and uncovered gentle bulbs. Order their Moylo’s Burger with a aspect of parmesan truffle fries.

Location: Close to Sundown Mall, Jumeirah Seaside Highway, Jumeirah 3, JLT and Commerce Centre Value: Dh39 and Dh20 for the truffle fries 

3. She Burger

She Burger Picture Credit score: She Burger Fb

She Burger began out solely taking deliveries through WhatsApp, so that you needed to be within the know, to get pleasure from one of their wonderful meals. The understated burger supply service grew to become so standard with its followers that they lastly opened an outlet at Dar Al Wasl mall. The burger joint is the brainchild of Emirati entrepreneur Shaikha Eissa. What’s distinctive about her burgers, is that she provides shredded potatoes inside them, in order that they make for an fascinating flavour and a pleasant crunchy texture. Once I tried my first burger there, I used to be a bit miffed on the measurement, wishing it have been greater, however pair that with fries and a drink, I bought up feeling full.

Location: Dar Al Wasl Mall Value: Dh35 for a burger, Dh18 for Cajun Fries 

4. Parker’s

Truffle Burger at Parker’s Dubai Picture Credit score: Parker’s Instagram

If I’m being trustworthy, not each burger on the Parker’s menu is value ordering, however there’s one which I am going again for time and time once more. Their Truffle Burger. It is made with Truffle infused Wagyu striploins, truffle ranch, white cheddar and crispy onions. It might really feel a bit heavy for some, however this has bought to be one of my favorite burgers in Dubai. Strive it and you will see what I imply.

Location: Dubai Mall and La Mer Value: Dh62 for the truffle burger 

5. Bareburger (a vegan burger!)

Bareburger Vegan Burger Picture Credit score: Provided

One of the beauties of Bareburger is that the substances are principally all natural, so you’ll be able to actually style the distinction in high quality. I’ve to say although, that their stand-out menu merchandise is their vegan burger. I do know it could appear a bit unusual for individuals, who eat meat to wish to strive a vegan burger, nevertheless it actually fully modified my view of consuming vegan meals. Their vegan burger known as the Past Burger, and it is made out of 100 per cent vegan substances like beetroot, potato in addition to different greens, there’s even some non-dairy cheese on it! And actually… I’m not even exaggerating, it tastes identical to the true factor.

Places La Mer, Metropolis Stroll, The Pointe Value Dh44 

6. Shake Shack

Shake Shack Dubai Picture Credit score: Provided/Shake Shack Dubai

Though the model is barely extra mainstream and principally solely positioned inside malls, there’s something fully comforting about biting right into a burger at Shake Shack. The gentle and pillowy bun, the kind of jagged edge burger and that melted cheese provides it a little bit bit of a messy and do-it-yourself really feel. The one disadvantage about Shake Shack is the dimensions of the burger. When one thing is so good, I are likely to all the time crave extra floor. To really feel full, I generally must order two burgers, which tends to be heavy on the pockets. 

Places A number of Value ranging from Dh30 

7. CaliBurger

CaliBurger Dubai Picture Credit score: CaliBurger Dubai Fb

Though it doesn’t prime the listing, I’ve a little bit gentle spot for CaliBurger. They actually do make a imply double cheese burger. My pal who loves a spicy flavour says their Cali on Hearth is improbable and all the time a go-to. Their French fries was once these old skool thick reduce fries that sort of dried out after you left them out for too lengthy, however they’ve lately stepped up their recreation with the introduction of skinny fries. CaliBurger is now solely open for supply within the UAE.

8. Blaze Burgers

Blaze Burger Dubai Picture Credit score: Blaze Burger Dubai Fb

I like something that permits you customisation. Blaze is initially a Bahraini homegrown model that makes these juicy tacky burgers in an old-fashioned nostaligia sort of manner. The substances are all are contemporary. They’re insta-famous for the 6Abooga Burger, however I actually suggest simply having a build-your-own precisely the best way you prefer it.

Location: JBR Value: Ranging from Dh39

9. 5 Guys

5 Guys Dubai Picture Credit score: Provided/5 Guys Dubai

I do know it’s one other mainstream mall spot, however you can’t deny that their burgers actually scratch that burger-craving itch. The sandwich itself isn’t made with these cool, fashionable potato buns or connoisseur cheese or caramalised no matter. However a easy and attractive portion. I additionally love that it’s an enormous portion and is actually filling. In addition they generally tend to offer you an whole bag of French fries and free limitless peanuts for those who dine in.

Location: A number of Shops Value: Ranging from Dh38 

10. ​Burger Pit​​​​​​

Burger Pit Dubai Picture Credit score: Burger Pit Fb

Burger Pit is a quintessentially traditional American burger place, positioned at Dubai’s Final Exit. The venue attracts its inspiration from the retro 1950s, however combines an old school idea with the quick paced life in Dubai. This connoisseur meals truck’s motto is straightforward — good high quality meals, carried out properly. Basic beef burgers are paired with fries and the traditional all-American shakes are there to scrub all of it down.

Location: Final Exit (all of them) Value: Dh30 for the unique, Dh20 for loaded cheese fries 

11. Salt

Picture Credit score: Fb

Everybody talks about Salt when they consider burgers in Dubai. What began out as a little bit meals truck on kite seashore, is now a full fledged success story with a number of places and worldwide pop-ups. I even noticed one within the center of the desert in Saudi Arabia. Salt sort of pioneered the potato bun motion within the UAE. They sort of began the ‘gentle burger’ pattern. When everybody was nonetheless having fun with white sesame seeds on their bun, Salt centered extra on the feel and it completely reworked the consuming expertise. Their burgers are available two’s since they’re fairly small, however pair them with some fries and a shake and you might be good!

Location: Kite Seaside, Dubai Mall, Dubai Marina Mall, La Mer. In addition they have places in RAK, Abu Dhabi, Al Ain and even Saudi Arabia Value: Dh32 for the unique, Dh18 for cheese fries 

12. Le Burger

Picture Credit score: Provided

Le Burger is seemingly Vienna’s best stored secret. This spot is extra for the choosy particular person, who desires to know precisely what’s of their burger (me tbh). Le Burger permits you to make over 2,000 burger combos. Their Mall of the Emirates location is the primary worldwide opening for the model. Le Burger takes fast-casual eating to new heights with connoisseur burgers and specifically curated mocktails. The devoted beverage bar lets diners choose from an elaborate drinks menu to allow them to sip on milkshakes, mocktails, iced teas, coffees and gentle drinks.

Location: First ground of Mall of the Emirates, subsequent to Ski Dubai Value: Dh52 for a traditional cheese burger 

13. Black Faucet

Picture Credit score: Provided

When Black Faucet first opened in Jumeirah Al Naseem, it was frequent to seek out 40 to 60 minute wait occasions so you might get in. The favored burger joint, which hails from New York is legendary for its beneficiant burgers (American parts) and its Loopy Shakes. Black Faucet’s flavours are easy and uncomplicated, with every burger comprised of scratch. It is positively an pleasant night time out and the burgers are tasty. It’s a bit on the expensive aspect, with the burger meals beginning at Dh75. Nevertheless, most individuals I come throughout appear to essentially like their craft burgers. It has since expanded to a number of places throughout the UAE.

Places: Jumeirah Al Naseem, Rixos Premium and Dubai Pageant Metropolis. They’ve one location in Abu Dhabi Value: Dh75 for the All-American

14. Pickl. Dubai

Picture Credit score: Fb

This burger joint has hit Dubai by storm. Anytime you might be eating in you’ll discover a slew of supply drivers ready to choose up orders, in addition to a line of individuals ordering to eat there. You possibly can’t deny, their burgers are actually good. They ship their beef particularly from the USA, and use potato buns to absorb all of the sauces and meat juices, so it is like a pillowy, yummy, deliciously messy burger. Their fried rooster is one of the best within the metropolis. It tastes actually prime quality. Each dish is served with a aspect of sliced pickles, relying on how you want them.

Location: One JLT, Al Safa 2 Value:Dh30 for a cheeseburger 

15. Excessive Joint

Picture Credit score: Instagram.com/Excessive.Joint

Excessive Joint can solely seat like seven or eight individuals at a time. It is find in a bit of a random residential space in Al Manara, sandwiched between an Afghani bakery and a grocery. This homegrown burger joint, is clearly extra of a seize and go spot, however sitting down is enjoyable and completely different as properly. The menu is one web page. Fairly easy, however extremely good! Not for the purists, extra for the “flavour loving, sauce loving, okay with Cheetos inside of a burger” sort of individuals. I cherished their Millionaires Excessive burger (Dh45).

Location: Al Safa 2, Close to Al Manara Highway Value: Dh35 for the Excessive Burger

16. Chunk Me Burger Co

Picture Credit score: Provided

Bringing London’s hottest mini burgers to Dubai, Chunk Me Burger Co, has opened its doorways in Gate Avenue, DIFC. Serving 15 varieties of mouth-watering mini burgers, from lamb and duck to beef and vegan, every mini burger is drizzled with a enjoyable do-it-yourself sauce. Nice for DIFC’s lunch hour, Chunk Me Burger Co additionally does workplace deliveries and sharing packing containers of 12 to 24 mini burgers (superb for group conferences). Chunk Me Burger Co shares its handle with its sister model, Get Plucked, a vacation spot for connoisseur fried rooster. Two birds one stone.

Location: 151 Gate Avenue, North Entrance, Podium Degree, DIFC Value: Dhs 42 for a field of two mini burgers (DUO) and Dhs 18 for normal fries 

17. Freddy’s Steakburgers

Picture Credit score: Provided

This burger spot is legendary within the US with over 350 eating places there. Freddy’s Steakburgers at the moment are accessible within the UAE at three places (Nakheel Mall, Dubai Mall and Mall of the Emirates). Freddy’s makes cooked-to-order Smash Steakburgers. They use a 85 per cent lean beef patty, smashed on the grill, topped with cheese and cooked to come back out with crunchy tidbits across the edges. Pair the burger with their ‘Shoestring Fries’ cooked in a scorching and crunchy model. They arrive with a particular Freddy’s dipping fry sauce.

Location: Nakheel Mall, Dubai Mall and Mall of the Emirates Value: Dh22 for a Freddy’s Authentic Double

18. FOMO

Picture Credit score:

I noticed this burger stand in Al Serkal Avenue. FOMO (concern of lacking out) is one of the more moderen burger spots to hit the Dubai foodie scene. The menu provides simply 4 differing kinds of burgers (very centered).So in case you are hungry hungry, go for his or her Double Fomo, however in case you are searching for one thing sort of smaller, perhaps a little bit less complicated, then the Fomo Burger  is the one for you. Order it with a aspect of fries and be sure to have the ice cream for dessert. 

Location:Al Serkal Avenue Value: Dh32 for a cheeseburger 

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[shazyloren]

The Dragon Club: Chapter 35 - Pancakes and Pretences

Link: http://archiveofourown.org/works/12018519/chapters/28072212

----------

For Daenerys, life flew by pretty quickly the next six weeks. Spring had left and was replaced by the smouldering heat of late May. Her and Jon got into a pretty steady routine of seeing each other after work most days and having so much sex Dany almost wondered if it was considered healthy or not. But today, the 22nd May, her niece Rani was coming to stay for a week so she could do her weeks' work experience with her company. It had perfectly coincided with Dany needing to finish July's magazine by the end of the month. This also meant that even though Jon was going to be coming over most evenings, she'd said they were not to have sex while her niece was in the apartment. This was going to be easier said than done.

While Jon agreed, Dany had become quite attached to her liaisons with Jon and almost messaged him to come round and shag her silly then and there at seven am in the morning. But now as it was nearing eight am, and Rhaegar had said he'd be here by then with Rani, she'd wished she had as she ached for Jon now, her loins on fire as she thought about his strong physique and his intense gaze. She inwardly cursed. Why now, why when her niece would be stepping through those doors? "Dang wolf"

Just then, as her thoughts were starting to turn very explicit, she was pulled from them as her buzzer went off. Even though she was distracted, she could still feel his presence in her mind. Shaking her head, she answered the telecom. "H-hello?"

"Hello sweet sis, it's me!" She heard Rhaegar's voice through the phone, his usual greeting distorted through the speaker. She pressed the telecom and allowed him to come through the gate with Rhaenys. She walked to the foyer, taking a deep breath as she tried to repress all thoughts of Jon before unlocking and opening her front door. Jorah was there guarding her door, his shift beginning as Daario had left.

"Good morning, Madam" He nodded in respect. Daenerys hugged him in greeting, she was feeling very informal from all the lust swarming her brain.

"How are you today, my love?" She smiled as she drunk her coffee that had just come from the kettle. She felt very drained from her daily... excursions with Jon and the only thing keeping her awake was coffee these days. At this train of thought, she felt the pull in her loins once again.

"Not too bad, my niece had joined the debates team so last night we were going through debating techniques" Dany couldn't help but laugh at the image of the old bear helping his nieces with homework, anything to keep her mind off of... The lift dinged and opened then, she saw the infamous silver hair of her brother, done up into a bun. It was followed by Rani's brown hair as they both stepped through the lift. Rhaegar looked tired, but Rani was buzzing with excitement.

"Aunt Dany!" She said excitedly, raising a hand for a high five as she approached. Rhaegar was just huffing carrying her several bags.

"Hello, my love" Dany sighed as she ignored the high five and wrapped her niece into a large hug. Rani made an 'oof' sound. "Sorry, the coffee is giving me lots of energy"

"You never drink coffee before lunch" Rhaegar's eyes narrowed. Daenerys just flushed red, the thoughts of Jon filling her weak mind once again. She chastised herself one more time, stop thinking about him, you'll see him tonight. Rhaegar's eyes then widened before being filled with horror. "Never mind, I'm sorry I asked"

Daenerys led them to the kitchen, Rani had never seen her Aunt's apartment before and when Daenerys turned to look at her she was wide-eyed with excitement. "Do you want a drink, Rae? Or do you have to be off somewhere?"

"I'm afraid I have to be off, Elia has a coffee day with her friends so I have to get home and do some things before I pick Aegon up from school" He kissed Rani on the forehead, reminded her or several rules all of which Daenerys thought were a little silly before leaving the way he came. Rani breathed deeply before awkwardly standing in the middle of the kitchen with her bags. Daenerys filled her coffee up once again before putting her out of her misery.

"Here, let me take those" And so Dany lead her to the spare bedroom, pushing the last bit of Jon to the back of her mind with a swig of coffee. Darn wolf. The room was spacious, a double bed with fresh sheets, a desk for her to work at, a tv for in the evenings and a large wardrobe with hangers in for her clothes. Rani walked around and felt the softness of the bed, the quality of the curtains and the sturdiness of the oak side tables.

"So, ignore all your father's rules" Daenerys laughed. While she tried to not think of him, her loins thought otherwise. "I- err, I have a few myself, this bed will be made every morning. If you want to use the washer or dryer just ask and I'll show you. You will be in bed by midnight, and you will be up by eight in the morning"

"Reasonable" Rani nodded. Daenerys was glad for no back chat. Rani sometimes had an attitude 'issue' as Rhaegar so nicely put it so she was hoping for none of that. She helped her out for the next few minutes, her mind scattered. She helped to put her clothes in the wardrobe (throwing away some that looked awful and promising to buy her some new stuff while she was visiting) and she helped her set up her laptop on the desk.

"So today, we have a schedule. I have already made a rough outline of the stuff I want you to experience while at Valyrian" Daenerys spoke as they arrived back into the kitchen and began eating pancakes Dany's cook had made. They were sat opposite each other and Dany was so hungry she was almost plowing through her stack. As she sat on the seat, she could feel something in her stomach building, as if the mere memory of Jon was going to cause her to cry out. Her niece was here, she couldn't. She'd have to go begging all week. She spoke to distract herself once again. "We're going to go through how I edit the magazine first off, I want you to read some articles and show me which you would choose and why. Then, at two pm I have a meeting at the office so I want to take you and introduce you to place. Take notes, whatever you want to do. By the end of the week however, I want you to come up with an editorial piece for me to put in August's issue"

"You want me to write an article?" Rani's eyes widened.

"Indeed, I've been thinking of doing an 'apprentice writers column' just to help up and coming writers get a chance to post in the biggest fashion magazine on the planet. So yes I want you to come up with the first piece, it can be fashion, history of fashion, lifestyle, beauty, anything you want. And remember, everything shown in our magazine is Vegan" Daenerys saw Rani's face pale at the thought. Daenerys chuckled. "Don't worry about that today, I just want to give you a flavour of the business by showing you what I do and showing you the building. More the logistics of the company. Have you done some research?"

Rani nodded, her brows furrowing. "A little"

"Good, I wouldn't have expected you to do anything else. I guess you'll be fine to let me quiz you then" Daenerys spoke as she swigged the last of her coffee. Rani's face once again went considerably lighter. "How many people subscribe to Valyrian Online?"

"Just under four million" Rani spoke with a mouth full of banana and pancake. "Even though you're a magazine you still have online subscriptions because that's how the company started"

"Correct, what was our turnover last year?" Daenerys raised her brow.

"Six hundred and twenty four million, everyone got a hefty bonus" Rani smiled.

"They did indeed" Daenerys laughed. At this point, the front door opened and Jon walked inside. Daenerys' heart skipped a beat. What was he doing here? She thought he was working. Oh no, she thought as her mind cracked and her body jilted. She wanted him, needed him. But se couldn't, no matter how fiery her sex as feeling now. He looked delicious. He was wearing skinny jeans and a loose checked shirt with his silver framed glasses. She felt her face light up, as if his mere presence was enough to get rid of any negative thoughts she was having. "J-Jon?"

"Daenerys" He crooned almost. Rani's eyebrows were so high they could've flown off of her face. The way he uttered her name, it sent chills through her spine. "Hello, you must be Rani"

"Err, yes!" She coughed as he offered a hand for her to shake. Great, my niece is going to be swooning over my boyfriend. Daenerys' mind went to the pang in her loins she'd been experiencing for the last half an hour and instantly her body got chills in her nerves again. She was failing at holding her thoughts back.

"What are you doing here, Jon?" Daenerys asked, wondering if he could sense her discomfort. "I thought you had a deadline to hit tonight?" I wish you'd be hitting me tonight, her brain secretly wished, her sex was waking up, and while her niece was here that was not a good thing. "Not that I want you to leave, of course"

"Rickon had an accident with a chisel at school yesterday so I'm on my way to visit him in hospital. Apparently his hand looks like something from Saw according to Arya" Jon sighed as he sat down and helped himself to pancakes. He glanced at Dany knowingly, she flushed again. "It means I won't be able to come over tonight, I'm gonna go and keep him company"

"Oh okay, that's fine. Rani is staying with me for the week so I'll have company of my own. We'll watch Grease and eat ice-cream tonight I think" Daenerys said as she smeared syrup on her remain pancakes, not looking at Jon at all. "Send your brother my regards, won't you?"

"Always, my love" He kissed her on the cheek and she felt her face flush bright red. She glanced at Rani who was smirking at this exchange. Jon, ignoring the state he'd managed to get Daenerys in turned to Rani and spoke. "So you excited to work for Dany for the week? She's ruthless by the way-"

"Excuse me while I go to the bathroom" Daenerys suddenly found herself saying. She stood up from her seat, blood rushing in her body as jon's sudden appearance and her memories of earlier flooded her. She didn't want this to happen, she wanted to avoid it until she could be alone with Jon at the end of the week, but her libido had other ideas. Excusing herself to go to the bathroom, she quickly walked down the halls to her own private one in her room. Closing the door and collapsing behind it she tried to even her breathing out.

Stupid wolf, what you do to me.

Shaking all the while, she reached a hand down the front of her trousers and felt herself, there. She was soaking wet and it just added to her frustration. Unclipping her trousers and pushing them to her feet, her panties soon followed leaving her pink flesh exposed to the mirror at the end of the bathroom. She shouldn't be doing this, her niece was a few rooms away, but she couldn't help it. Jon's sudden appearance and his very woody scent were filling her mind and body. She looked at herself in the floor length mirror, her folds glistening in the reflective surface. How, how was she like this from just one kiss on the cheek?

Regretting everything she'd done in the last minute she reached her hand down to her wet skin and began rubbing it. And ache pulsated through her lower half of her body as she flinched from her own caresses. She looked at herself in the mirror as she did so, inserting a finger in herself as she did. Oh Jon, she thought as she tried to remain quiet. Refusing to make a sound as to not raise suspicion. The only sound to be her was that of her finger going in and out of her sex.

A few moments later, Daenerys came all over the bathroom floor, feeling a lot better as the built up energy inside her releases leaving her heavily breathing on the floor. She cleaned her floor and herself up, removing any trace of an orgasm from there and shakily examined herself in the mirror. She looked better, felt better. Exiting the room and re-entering the kitchen she smiled as Jon and Rani were laughing over something. Jon turned to face her as she sat down.

"Better?" He said with a raised eyebrow. How did he know?

Fuck you, stupid wolf.