More: 8 Power Fruits For Better Health 

6. Sip on Sage

We live in a hectic world, and most of us are stressed about one thing or another on a daily basis. The thing is, our bodies weren’t made to handle constant stress, and it can have damaging effects on a wide variety of functions-including weight gain/loss. When under stress, the body releases cortisol, a steroid hormone that is part of the fight-or-flight response. Cortisol can effect blood sugar level (therefore appetite), and cause energy to be stored more readily as fat. Neuropeptide Y is a neurochemical that is also related to stress. When released, it causes growth of fat tissue (energy is stored easily as fat around the abdomen) as well as an increase in appetite. One way to fight this underlying stress can be to ingest more sage, which has calming effects on both the body and mind. Making a calming sage tea, or even just adding it in dishes you cook, is one way to help combat your stress levels.

You will need…

-A handful of fresh sage OR 2 teaspoons of dried sage
-8 ounces of boiling water
-Lemon to taste (optional)

Directions

Pour boiling water over sage and steep for 4-5 minutes. Strain, add lemon to taste if you like, and drink 1-2 times daily.

7. Chew Gum

Chewing gum is a great way to trick your brain (and your stomach) into thinking it’s getting more than it is. The flavor of the gum reduces appetite and curbs the urge to snack on something unhealthy, and also stimulates the flow of saliva, whose enzymes help break down starches and fats.

You will need…

-1 piece of natural sugar free gum

Directions

When you feel the need to start munching, pop in a piece of gum instead.

8. Have a Routine (and stick to it)

Having a routine is, in my opinion, in the top three most important things you can do to lose weight, right up there with exercise and diet. If you don’t stick to a routine, you won’t see results, and you’ll be discouraged. Several years ago I saw a personal trainer and, after paying a decent sum of money, I figured out that it was the routine of going to see her made the biggest difference. It’s probably the single hardest thing you’ll do when you try to lose weight, but once those habits become hardwired into your brain, things will only get easier.

More: 12 Best Exercises to Keep Your Body Healthy and Fit at Home/Office

9. Just Add Water

Staying hydrated is an important aspect of weight loss that people often brush off-you don’t want to gain water weight and feel bloated right? Either that or you hear that you should drink ice cold water to burn more calories. Not exactly. The idea that ice cold water burns more calories because your body tries to “warm it up” first may technically be true, but the effect is miniscule (like 8 calories miniscule.) Rather, you need to be hydrated for your body to run smoothly, and that includes burning fat. It flushes bad stuff through your system, and also helps curb appetite. And don’t fret about water weight-if you are staying hydrated, your body is less likely to retain water since it simply doesn’t have the need to-similar to how eating more can make weight loss easier, within reason. I should also say-DO NOT BUY INTO SPECIALTY WATERS! Get your vitamins through your diet or supplements. Those waters are not better for you-in fact some are so loaded with flavoring and what not they rival soda.

You will need…

-8 ounces of fresh water

Directions

Drink at least 8 cups of fresh water every day.

10. Coconut Oil (as a replacement fat)

In the 1970’s and ‘80’s, saturated fats got shoved into the spotlight as the main cause for obesity. Coconut oil, being a saturated fat, was tossed along with the rest of them. The healthier alternative that we created? Trans-fat. One could say that backfired a wee bit eh? Coconut oil isn’t just any old saturated fat though; it contains unique fats called medium chain triglycerides that help you use energy (aka calories) more efficiently. MCT’s are indeed a saturated fat, but they are not the same as many of the other saturated fats we hear about-those fats are long chain triglycerides. Why does the length matter? Its chemical makeup is what determines how our body processes it and breaks it down. MCT’s are not broken down in the intestines, and therefore do not get stored away immediately as fat. Instead, they absorbed intact and sent right to the liver, where they are used as energy. Now sitting around eating coconut oil isn’t going to make you lose weight, but using it as a replacement fat can be a good choice. In addition to that, just plain coconut oil is an incredible appetite suppressant (it’s almost scary, actually.) Tack on that it can raise energy levels and you are more likely to get out, move around, and exercise.

As far as studies on it go, here are some that I mentioned in The Everyday Roots Book. In 2002 the Journal of Nutrition concluded that it can aid weight loss when used in place of long chain triglycerides. It was also shown to strongly curb appetite and it appeared to increase the burning of calories. In 2003 Obesity Research found that it may help burn calories, probably due to the fact that it boosted energy. In 2010 the International Journal of Food Sciences and Nutrition also found that it could help boost metabolism and reduce appetite.

You will need…

-2 tablespoons of good virgin cold-pressed coconut oil

Directions

Twice a day, take 1 tablespoon of coconut oil. You can take it before, during, or after a meal. If you tend to struggle with proportions, I suggest taking it before you eat, or if dessert is your demon, take it right after dinner. In terms of substitution I’ve used it in place of olive oil and love it.


More: 10 Ways To Push Yourself To Exercice

11. Plain Yogurt and Honey

This is an awesome breakfast/snack. It’s one of those “I wouldn’t guess this is good for me!” type foods. The probiotics in yogurt do wonders for the digestive track and maintains a healthy balance of gut flora that optimizes digestion and the breakdown of certain substances (like fat.) When you digestive track is running smoothly, your body is processing things better and it’s not as likely to pack on the pounds. The honey is just a little added (healthy) sweetness to satisfy any cravings you might have. The beautiful thing here is that you really don’t feel like you’re getting shorted any flavor or fullness when you eat it. For optimum weight-loss awesomeness, try low fat yogurt.

Note: There was once a time when certain large companies began to add so much sugar to their yogurt the amounts surpassed those found in sugary breakfast cereal, like Lucky Charms. People were gobbling it up and wondering how it could be so tasty and good for you, when really the image and wholesomeness of yogurt was simply being abused. Read the nutrition label first.

You will need…

-1/2-1 cup of plain (not vanilla) yogurt
-1 tablespoon of organic raw honey, or to taste

Directions

Eat this for a snack or breakfast, adding on the honey for flavor. Feel free to try adding fresh fruit or even oats for a little variety.

12. Get Enough Sleep

Our body is a cohesive unit, a complex system, not just individual parts. Everything has to be working harmoniously for things to be balanced and correct-like your weight. Studies have shown that even just a little bit of sleep deprivation over the short time frame of 4 nights results in increased insulin resistance, and essentially ages the metabolism 10-20 years in that time frame. The fat cells sensitivity to insulin dropped by 30% to levels usually seen in people who were obese or diabetic. By getting the right amount of sleep, you’re doing more than just resting your body-you’re ensuring that all systems are go, and that you have the best chance possible to succeed at losing weight.

More: 10 Flat Belly Tips

13. Black Pepper and Lemon Juice

This spicy little concoction contains black pepper and lemon juice to create a drink that can help you keep ahead on your weight loss battle. Black pepper contains a naturally occurring chemical compound called piperine, which is responsible for giving it its pungent flavor. Several new studies have shown that piperine can interfere with the genes that control the generation of fat cells, as well as reducing fat levels in the blood stream and enhancing the absorption of nutrients from our foods. Lemon juice can help aid in digestion and give your G.I. track a helping hand when it comes to breaking down foods.

You will need…

-Several sprinkles of freshly ground black pepper
-Juice of half a lemon
-Fresh water

Directions

Mix lemon juice with water and sprinkle in black pepper (about 3-4 turns of the pepper grinder.) Drink once daily after a meal.

14. Bottle Gourd Juice

Bottle gourds are old-world hard-shelled fruits that anecdotal evidence suggests can help you lose weight. People who swear by it find that, due to its high fiber content, it creates a sensation of fullness and curbs appetite. It also has high water content (always a good thing) and has a number of great nutrients. If you do decide to drink bottle gourd juice, do not do so in such a way that you use it to “starve” yourself (see below.) Your body needs all the (good) food and nutrients it needs to maintain a balanced diet, however, it’s a great way to help resist cravings and potential snacking sprees!

You will need…

-1 cup of bottle gourd juice, chilled
-A little lime juice

Directions

When you feel the urge to snack, drink a glass of cold bottle gourd juice with a dash of lime juice added.

More: 5 Foods You Should Be Eating For Your Best Body—Inside and Out

15. Eat More (and figure out why you’re eating in the first place)

Deprivation never works. It is a painful struggle that will almost always result in failure. Instead of starving your body of the nutrients it needs to stay healthy, eat “more” good stuff. Break your meals down to 5 or 6 small ones a day to reduce snacking (which is when a good chunk of weight gain takes place for a lot of people) and to prevent your body from storing more fat-which is does when it feels “starved.” Also ask yourself why you’re eating in the first place-we so often eat out of boredom or nerves or stress. Wait until you feel a rumble and let your stomach tell you when it needs to eat.

16. Apple Snacks

An apple a day keeps the weight at bay! While not overflowing with nutrients like other fruits or vegetables, apples still have a number of benefits that can contribute to weight loss. First, they are packed with fiber, which helps curb appetite, so eat one when you feel the urge to snack on some less-desirable foods. Second, they can help regulate blood sugar levels, and therefore help regulate your appetite and energy levels. Third, the pectin in apples can lower cholesterol, and serve as another way to help regulate blood sugar, by slowing the absorption of carbohydrates. Finally, apples are a naturally low-sodium food, which can help prevent excess water retention and water weight.

You will need…

-1-2 fresh apples

Directions

Rinse and slice an apple, and eat one to two daily. Leave the skin on, as that contains a good amount of fiber.

17. Add in More Asparagus

Pay attention to seasonal fruits and vegetables, and pounce on the asparagus when it comes along. Asparagus is nutrient dense and, like apples, contains a lot of fiber to help curb appetite. It also contains a host of vitamins that work together to metabolize blood glucose, therefore regulate blood sugar. If you find yourself feeling puffy or bloated, asparagus is a mild diuretic that can help reduce bloating and leave you feeling your best. Try eating asparagus steamed on the side of your favorite dishes-this vegetable doesn’t need much to make it taste good

You will need…

-1 bunch of asparagus
-some water

Directions

Wash the asparagus and lightly peel the stems if they are thick. Place in a pan with ½-1 inch of water, and cover with a tightly fitting lid. Turn the heat to medium high and steam for 3 minutes, or until the asparagus is tender and can be pierced easily with a fork.


More: 5 Pounds to Lose in a week

18. Put Your Fork or Spoon Down Between Bites

Your brain lags behind your stomach by roughly 20 minutes, which ,means that it isn’t the best thing to rely on when it comes to letting your know when you’re full. To avoid over-eating, and thus consuming extra un-needed calories, slow down your eating by putting your fork or spoon down between bites. You might feel a little silly at first, but it can really help when it comes to managing your weight.

19. Snack on Flax

Flax seed has been known to help with digestive ailments for centuries, and this goes hand in hand with weight loss. Flax seeds are high in fiber, as well as mucilage, which helps lower cholesterol. It has also been proven to lower blood sugar levels. With such a high amount of fiber, flax seeds also act as a natural gentle way to regulate bowel movements and help promote healthy gut bacteria, both which work well to help you manage weight. It is important to eat flaxseed ground, as it tends to pass through the digestive track undigested if eaten whole, thus depriving you of its nutritional benefits.

You will need…

-1 tablespoon of ground flaxseed

Directions

Once a day eat a tablespoon of ground flaxseed-sprinkling it over cereal or oatmeal if my personal preference.

More: The 5 Brain Superfood 

20. Milk Thistle

Milk thistle contains active flavonoid compounds collectively known as simirilyn. Simalrilyn helps to protect the liver which is a vital organ when it comes to managing weight and encouraging weight loss. When your liver is bogged down and sluggish, weight loss can be slowed by up to 30%*. The simarilyn in milk thistle can help reverse this. There are several ways to take milk thistle, however I recommend a capsule form (make sure the source is reliable) or as a tincture, since milk thistle does not impart its benefits when steeped in water (such as when made into a tea.)

You will need…

-Milk thistle capsules or tincture

Directions

Follow on the packaging for dosage.

21. Go Ahead, Eat That Chocolate

Remember deprivation hardly works? When you get the urge for a sweet treat, turn to dark chocolate. It will help curb your craving thanks to its insulin-resistance lowering flavonoids. The healthy fats in dark chocolate can also slow the absorption of sugar into your blood stream, preventing “insulin spikes.” Studies have shown that eating some can help put a stop to cravings for sugar, salt, and fat. However, the chocolate must be 70% cocoa, otherwise it has too much milk or sugar added to be beneficial.

You will need…

-70% dark chocolate

Directions

Directly after a meal, eat a piece of dark chocolate roughly the size of your thumb to glean its benefits.

If you think breakfast is the most important meal of the day, you’re wrong. According to scientific research, it’s the meal you eat post-workout that matters most. The post-exercise meal plays a crucial role in building and repairing muscle. Resistance training sensitises the muscle and the muscles must repair themselves from micro-trauma and come back stronger.

But how do we make that happen? As compiled by voxii.com, Men’s Fitness and Health magazine, follow these rules to maximise your gains.

After a particularly tough workout, eating a “recovery” meal as soon as possible is essential for muscle healing. Exercise puts stress on your muscles, joints and bones. Your body utilises all the nutrients so post-exercise foods are all about replacing what you’ve lost and providing the raw materials and replenishments needed for muscle and body repair. It’s actually the recovery from exercise that in fact allows you to see results in terms of building strength, endurance and lean muscle tissue. Inadequate recovery can leave you weaker as you go into your next workout and increases your risk of injury.

2. Decrease meat portions

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It’s the perfect example of good food gone bad. Nuts, like avocados, are loaded with heart-healthy fats. But healthy doesn’t always mean lean. A couple of beers and a few handfuls of nuts and you’ve racked up some serious calories—and diet damage. “A one-ounce serving of nuts contains 135 calories, and how many nuts you get in a serving will depend on your nut of choice,” says Tanya Zuckerbrot, RD. “Think about it: Would you rather have 12 cashews or 22 almonds?”

We’d rather have the almonds—and the pistachios and the cashew butter. Choose from this essential Eat This, Not That! list of the 6 Best Nuts for Weight Loss to stay sane—and slim.

This tiny nut is pretty mighty! What makes the unsung hero of the nut world such a powerful health food? For starters, it’s the richest known food source of selenium out there, with just two of the tiny nuts providing more than a day’s worth of the mineral. Selenium not only plays a key role in metabolism, immunity and reproductive health, but also helps the body absorb vitamin E, which can help ward off cataracts later in life. Not to mention, Brazil nuts are packed with health-boosters like copper, zinc, potassium, riboflavin, heart-healthy fats and magnesium, a mineral many women are deficient in (especially those taking birth control pills).

EAT THIS! If you’ve tried them before you’ll likely agree Brazil nuts have a rich, creamy flavor. Add the nut, chopped, to oatmeal with some fruit and honey, pop them in your mouth raw, or roast them for 10 minutes with a bit of maple syrup and salt. Our only word of warning is to keep portion in check. High levels of selenium can be harmful, so stick to a serving (5-6 nuts a day).

More: 5 Foods You Should Be Eating For Your Best Body—Inside and Out

Dietary fats are kind of like lovers. Some of them make you a better person, and others—as you often discover too late—are catastrophically bad for your health. The good news is, unlike shoddy boyfriends, dietary fats come with red flags. The absolutely worst match for your apple-shaped figure: saturated fats. While unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size, a study published in the journal Diabetes found. Saturated fats, like the kind you’ll find in baked goods and red meat, “turn on” certain genes that increase the storage of fat in the belly, researchers say. Polyunsaturated fats, on the other hand, activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one-ounce serving, walnuts are one of the best dietary sources. Sprinkle a handful on your morning oats or entree salad for belly-busting benefits.

EAT THIS! Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.

More: 5 Ways to Burn Calories without Exercising

Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil—after just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts.

EAT THIS! Blue Diamond Almonds. Nuts are high in fat–which may seem counterproductive if you’re trying to lose it–but eating a moderate portion of monounsaturated fat, like the kind found in Blue Diamond’s 100-calorie packs of whole almonds, can ward off the munchies and keep you full. A recent study found that participants who ate about 7 grams of monounsaturated fat with a meal reported a 40% decreased desire to eat for hours afterwards. The saving grace here is the calorie-controlled serving, which stops you from overindulging.

More: 10 Flat Belly Tips

Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point (while the pretzel-eating group stayed the same) and their cholesterol and triglyceride levels showed improvements as well.

EAT THIS! We like Everybody’s Nuts brand Salt and Pepper variety. We’re not sure how they got the flavor inside the shell, but we do know it’s totally addictive.

More: 8 Power Fruits For Better Health

While the classic nut butter shares some health benefits with other nut butters, there tend to be fewer healthy versions available on the market. “Peanut butters are most often processed with hydrogenated oils and sugar, so make sure you check the label carefully,” cautions Stephanie Middleberg, MS, RD, CDN of Middleberg Nutrition. Organic is always your best option!

EAT THIS! When you think of Smucker’s, all-natural may not be your first thought. But, contrary to popular belief, their line of Smucker’s Natural Chunky Peanut Butters are top-notch. The Chunky and Creamy varieties are made with just peanuts and a hint of salt, while a sweeter version also includes honey.

More: 6 Lies You Need to Stop Telling Yourself So You Can Get in Shape

With a rich, smooth texture, cashew butter is slightly lower in calcium than other varieties, but can still pack a nutritional punch. “It’s a good source of phosphorus, magnesium, calcium and copper, and shouldn’t be overlooked,” explains Middleberg. Magnesium boasts a myriad of health benefits, Middleberg continues, “such as helping your body relieve various conditions like constipation, insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function.” Though cashew butters tend to be harder to find—you might have to log on to find the healthiest varieties—their laundry list of health benefits make them well worth the hunt. Cashews also contain a good amount of biotin, which will help keep your locks shiny and lustrous. Try using decadent cashew butter in smoothies and desserts to reap all the nutritional benefits and give yourself a healthful treat.

EAT THIS! Artisina’s cashew butter is made from the only purest of ingredients: cashews. It’s packed with iron, essential vitamins and none of the bad stuff, making it ideal for an energy-boosting afternoon snack.

Toss a combination of nuts—pecans, almonds, peanuts and cashews—with chili powder, black pepper and a pinch of cayenne. Roast in a 400 degree F oven for 10 minutes, until warm and toasty. Or…

EAT THIS! Try the Larabar Uber Mixed Roasted Nut Bar. Almonds, roasted cashews, peanuts, pecans and macadamia nuts are the shining stars of this snack bar while honey, dates and tapioca syrup add a hint of sweetness. We can’t get enough of this protein-packed, sweet-and-salty combo.

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Sweating is very cleansing for your body. Various cultures throughout time have embraced this fact as demonstrated by the prevalent uses of sweat lodges, bath houses and steam rooms in numerous traditions. When you sweat, your body undergoes a series of processes that allow for the release of toxins and an increase in metabolism.

What Is Sweat?

Sweat is made up mostly of water but also contains minerals, urea, lactic acid, ammonia and sugar. Sweating is your bodies way of regulating its temperature. When you run long distances or exercise in hot weather, for example, your muscles exert themselves and your body overheats. Sweating is your body's way of bringing your temperature back to normal.

The Benefits of Sweating

When you sweat, you breathe faster, your heart works more, your circulation improves and your metabolism accelerates, all in an effort to resume your normal body temperature. Because your circulation is increased during sweating, many of the toxins and impurities are able to exit your body by way of your open skin pores. This is a good reason to exercise to the point of sweating or to sit in a steam room regularly.

Your skin also benefits from sweating. Your skin pores open and any dirt or impurities on the surface layers of the skin have a chance to exit. Sweating regularly, if followed by proper cleansing, will help you to achieve softer and smoother skin.

It is believed that the immune system also benefits from sweating. When your body heats up, your body generates more white blood cells. This strengthens your immune system.

More: 5-Step Alzheimer's Prevention Plan

Sweating for Weight Loss

Sweating has been discussed heavily as a tool for weight loss. The weight that you lose through sweating is water weight. This weight is quickly replaced when you replenish your fluids. However, activities that lead to sweating often burn up calories. Sitting in a sauna uses up energy as your body tries to restore your normal temperature. If you are sweating because you have been exercising, you have been burning calories.

So, sweating is a good goal to incorporate as part of a weight loss program because it means that your body is eliminating toxins and burning up calories. Just be sure to make sweating a part of a larger program of balanced nutrition and exercise for a maximum effect.

More: 5 Ways to Burn Calories without Exercising

Sweating for Stress Relief

Sweating can also be very relaxing for both your body and your mind. When you sweat, your body's muscles are warmed up by humidity and heat. This helps to release the stress and fatigue brought on by muscle tension.

Sweating is healthy and cleansing. It helps your body get rid of toxins. It cleanses your skin. Sweating gets your circulation going and increases cardiovascular activity. It increases your metabolism, leading to calorie burning. It boosts your immune system. Sweating is also an effective stress reliever. To enjoy the health benefits of sweating, include activities in your daily life such as regular exercise, working in the garden on a warm day or sitting regularly in steam rooms and saunas.

More: The 5 Brain Superfood 

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