A Doctor's Weight Loss Advise We Could All Benefit From.

There's a lot of weight-loss talk going around at this time of year, due to all the New Year's resolutions. If weight loss is one of your targets this year — or at any point in your life — half the battle is finding the right kind of guidance to help you safely and effectively crush your goals. 

We spoke with an expert who has an immense amount of experience coaching people in their weight-loss journey: Dr. Luiza Petre, a weight-management specialist and board-certified cardiologist.

She gave us the inside scoop on actionable ways to lose weight. Here are six detailed pieces of advice you won't want to ignore.

Drink More Water

You've probably heard a million times that drinking more water helps you lose weight, but Dr. Petre explains exactly why that's the case. "Research suggests that drinking eight to 10 glasses of water (eight fluid ounces each) a day can boost metabolism by 24-30 percent and suppress appetite," she explained.

5 Things That Can Affect How Quickly You Lose Weight.

Setting a big weight-loss goal is great. But it’s important to be realistic, because it’s not like you’re going to shed 20 pounds in one week—or even five.

“I always remind my patients that they most likely didn’t gain all of their weight overnight, therefore it's unrealistic to expect that they’ll lose it overnight,” says Maya Feller, RD.

Making a lifestyle change—which is what lasting weight loss requires—takes time and effort, so setting small, realistic goals will help you avoid disappointment. “Instead of focusing on the end result—for example, losing 20 pounds—focus on losing a single pound. Next, focus on losing a another pound,” says Keri Gans, RDN, author of The Small Change Diet. “Success feeds success. The more successful you are with your goals, the more likely you will stay motivated.”

So what's that mean for your goals of fast weight loss? And how soon can you expect weight-loss success? Well, no two people lose weight at the same rate.

That’s why it’s important to be aware of all the things that can affect your fast weight loss—things you might not even initially think about in your excitement to start exercising and eating healthy. 

So before you get yourself psyched up to see a certain number on the scale, know that these factors could play a role in how quickly—or not—you can shed pounds.

This Is What Happens To Your Body When You Stop Exercising.

               


Saw this and thought Whoops. May need to stop slacking off. 🙇

Let me know what you think?

3 Ways To Get Your Friends And Family Help Your Weight Loss Plan.

When it comes to working out and losing weight, the whole process is hands-down easier when you have your friends and family standing behind you.

Don't just listen to us, either, science agrees. In a university study cited in the Journal of Consulting and Clinical Psychology, those who recruited three friends or family members to assist them in their quest to lose weight had better weight loss results than those who had no buddy system to fall back on.

We get it, though. There's not always someone just waiting around to be your support system when it comes to the long journey that is weight loss. While getting your friends to join you in your weight-slashing aspirations may seem daunting at first, it's important. The good news? Harvard researchers Dr. Walter Willett and Dr. Malissa Wood have the suggestions you need to make losing weight with friends and family efficient (and even fun!). Check out their three suggestions for losing weight with friends, adapted from their book Thinfluence.

Related: Why Men Lose Weight Faster Than Women. (We Know Its Unfair)

Make it cheap

If you want to get a group of friends together to exercise regularly, it's super important to be mindful of the costs. Generally speaking, the less expensive you make it, the more people can join you and the more likely it is that people will stick with the group. Doing things like  walking around your neighbourhood or a local school's track is obviously free, save for the cost of a pair of walking shoes. Not to mention, there are loads of other budget-minded activities you could do together, too.  

The Two Types of Body Fat

The Two Types of Body Fat

Just as all bodies are not created equal, not all body fats are equal, either. Pears, apples, and other shapes aside, the color and location of your body fat is probably just as important as the amount you’re packing when it comes to your health.

You’ll be pleased to know not all body fat is bad. Let’s take a closer look at the different types of body fat:

White Fat

White fat makes up the majority of fat in your body. Its primary purpose is energy storage, but white fat also pads and insulates the body, helping to protect vital organs and maintain body temperature. It also produces a form of estrogen and several appetite-regulating hormones.

According to the American College of Sports Medicine, healthy body-fat percentages range from 20 to 32 percent for women and 10 to 22 percent for men.

While body-fat percentage can provide information regarding overall health and disease risk, getting an accurate reading typically requires expensive, hard-to-find equipment.

The good news is that body-mass index (BMI) and waist circumference correlate well with fat mass percentage in large populations.

How To Stop Workout Overeating

Some really good tips especially after a workout. Let me know what you think?

3 Success Story Weight Loss Tips.

Weight loss is hard. It's not black and white, and it's certainly not cookie cutter. There are struggles, setbacks, and times you might wonder, "Why did I even start? Is there a light at the end of the tunnel?" But with these stories from women who achieved their success in all different ways, we can gain a strong sense of hope.

There's a different approach for everyone, and each woman's winning combination of tools is different. That said, there are a few common themes that we've noticed again and again, ones that you can implement no matter what your body type, habits, or goals.

Women were interviewed, who have lost between 25 and 225 pounds; their three best tips (collectively) were about movement, mindful eating, and support systems. We'll let them tell you exactly how these things worked in their journeys and how each contributed to their overall success.

7 Signs You Are Getting Healthier Despite Not Losing Weight.

It’s no secret that there are myriad ways to measure your overall health: strength, aerobic fitness, cholesterol levels, mood and, of course, the seductive shrinking of that number on the scale. But what happens when you’re not dropping pounds — or worse, you’re actually gaining a few — despite sticking to your diet and exercise commitments?

This isn’t a sign that you should throw in the towel. The number on the scale is simply one factor of your health, and weight-loss plateaus are incredibly common.

If you feel like you’ve hit a frustrating leveling-off period after making some dietary changes, it might be time to amp up your fitness routine to restart that slimdown. Add speed drills to your morning run or tack cardio onto your weight-training routine.

In the meantime, to keep you going strong to the other edge of that plateau, pay extra attention to these seven signs that you’re getting healthier even if you’re not losing weight:

1. YOU HAVE MORE ENERGY

A major perk of dropping pounds is the increase in energy you experience as you get fitter. But even as your weight loss slows or plateaus, research points to the energy uptick you’ll experience when you continuously exercise.

3 Things To Do Before Breakfast To Help With Weight Loss.

If losing weight and getting healthier are on your mind, here are three things you can (and should!) do early in the morning before eating breakfast to help reach your goals.

1.     Sip on this: While drinking down a glass of water is a great way to detox the body and get your digestive juices flowing, if you go for apple cider vinegar (ACV) instead, you'll benefit from its weight-loss and immunity-boosting powers. Studies have shown that ACV may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods like pasta, meaning it can help you feel fuller longer by slowing the release of glucose into your bloodstream

3 Tips Every Woman Who Has Lost Weight Agree On.

Weight loss is hard. It's not black and white, and it's certainly not cookie cutter. There are struggles, setbacks, and times you might wonder, "Why did I even start? Is there a light at the end of the tunnel?" But with these stories from women who achieved their success in all different ways, we can gain a strong sense of hope.

There's a different approach for everyone, and each woman's winning combination of tools is different. That said, there are a few common themes that we've noticed again and again, ones that you can implement no matter what your body type, habits, or goals. We've interviewed women who have lost between 25 and 225 pounds; their three best tips (collectively) were about movement, mindful eating, and support systems. We'll let them tell you exactly how these things worked in their journeys and how each contributed to their overall success.

How To Lose Weight If You Hate Working Out.

Let’s say you absolutely abhor working out. (We know you’re out there, even if you don’t want to cough up to it.) How much are you screwing yourself over in the weight-loss department?

In truth, probably not that much. While burning calories through exercise can help swing the calories in < calories out equation in your favor, you can certainly drop pounds without ever actually working out.

“Weight loss is generally due to 75 to 80 percent diet, and only 20 to 25 percent exercise,” says exercise physiologist and certified strength and conditioning specialist (C.S.C.S) Todd Parker, founder of Todd Parker Training Systems. That means that you can overhaul your diet to be lower calorie and more nutritious (lean proteins, lots of green veggies, and minimal or no processed foods and sugars) to hit your goal. It will just take a bit—in some cases, a lot—longer to get there.

 

That’s because your ability to lose weight quickly depends on several factors. First and foremost: your metabolism. While some of us are blessed with a genetically fast calorie-zapping engine, some of us need to resort to greater and longer-lasting changes to see a real difference. Your starting weight also plays a role: The heavier you are from the get-go, the faster you will slim down when you make better diet choices, says Parker. 

But that 75/25 breakdown might not be so cut and dry after all. More research is showing that “you can also see results by improving your sleep habits and stress levels,” says Wil Fleming, C.S.C.S., owner of Force Fitness and Performance. You want at least seven to eight hours of uninterrupted sleep each night, as well as effective stress-coping skills to keep your body’s hormones running smoothly.

Okay, so you can reshape your body sans exercise. But the more pressing question is should you?

“An active lifestyle provides so many benefits that a sedentary one doesn’t,” says Fleming. Those include lower blood pressure, which means a lower risk of cardiovascular disease, improved mental health, better bone density, boosted brain function—the list goes on.

Not exercising means you also may lose muscle. If you're losing weight for several months to a year or more (which is likely the case if you’re skipping the gym), your body will start using your muscles for energy after it's done with your fat stores, says Parker. Losing muscle mass means losing strength—a.k.a. you’ll have a harder time lifting your 30-pound laundry hamper or overstuffed carry-on luggage. And, more importantly, less lean muscle means a slower metabolism.

Bottom line: You don’t have to hit SoulCycle three times a week or go HAM at the gym every time you visit to lose weight. “If you really don’t like exercising, think more in terms of movement,” says Fleming. “Instead of spending 150 minutes per week working out, get several five to 15 minute bursts of moderate-intensity movement per day.” Power-walk your dog or take the stairs instead of the elevator.

Of course, finding movement you actually enjoy is key. So experiment until you find something that makes you feel badass, glamorous, or generally positive afterward—boxing, barre, and dance cardio are all worthy options.

And whether you’re looking to lose a small amount of weight (say, five to 10 pounds) or see a major transformation (20, 50, even 100 pounds) but don’t want to spend much time in spandex, the best bang for your buck is high-intensity interval training (HIIT). Make sure you hit the four major movement groups (squatting, pressing, pulling, and hinging) and include a purely metabolic component (anything that gets your heart rate soaring, like battle ropes or high knees). Combine this twice a week with increased movement (walking, jogging, stairs, etc.), clean eating, solid sleep, and stress control and you’ll be well on your way to your goal—much more quickly than with diet alone.

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Just Started Working Out - Why Are You Gaining Weight.

When you set out to drop pounds, part of your game plan probably includes working out consistently. (You go, girl.) But it can be really confusing when you notice the number on the scale increasing after your initial effort. What gives?!

“Exercise is a stress on your body, which creates micro tears in your muscles, and the inflammation from those tears will cause you to retain more water,” explains Rachel Cosgrove, C.S.C.S, author of The Female Body Breakthrough. And, as you begin working out, your body might start to store more glycogen in your muscles to make sure you've got lots of stored carbs (i.e. glycogen) to burn during your next workout, which will also tip the scale a bit higher, she says.

Though the scale might make you feel like you’re doing something wrong, that’s not the case. Your body just needs time to adjust, says Cosgrove. “As you stay consistent, you will start to see your body-fat levels drop and your weight come down,” she says.

Follow her tips to keep your progress up and the scale down from day one.

Drink One Ounce Of Water For Every Pound You Weigh

It might sound weird, but in order to retain less water you need to drink more water, says Cosgrove. That's because dehydration causes your body to hold onto its current supply of water. To ensure that you're staying at peak hydration, make sure you're drinking at least one ounce of water per pound of your body weight. So if you're 145 pounds, that's 145 ounces a day. 

Don't Weigh Yourself For At Least 8 Weeks

Since your body is doing its thing to build and repair muscles that haven’t been used in a while, the scale will not give you the whole picture of the healthy changes happening when you first start working out, says Cosgrove.

And that can be discouraging. The key is to not let that little number keep you from getting so frustrated that you stop working out and eating healthy, which might lead to putting more weight on. So instead of weighing yourself, pay attention to how your clothes fit as a gauge of your progress. Once you've been working out consistently for eight weeks, your muscle gains and water weight should stabilize, so you’ll have a more accurate number, she says.

Take At Least Three Rest Days

Hitting the gym every day in an effort to lose weight faster will backfire. “Your body needs time to recover between workouts to let the micro tears repair, keeping inflammation to a minimum,” says Cosgrove. She recommends working out two to four times a week when you’re first starting out, never working out more than two days in a row.

Eat 20 Grams of Protein And 50 Grams Of Carbs

Eat a snack or meal with plenty of protein and carbs (strive for at least 20 grams and 50 grams, respectively) within 30 minutes of your workout to aid your body’s recovery, decrease inflammation, and reduce water retention. For an easy snack, Cosgrove suggests a banana and whey protein smoothie or non-fat Greek yogurt with fruit.

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Ways To Lose Weight Even If You Don't Get Enough Sleep.

Getting seven to nine hours of sleep every night is clutch for weight loss. It regulates your hormones, keeps your from going into Cookie Monster mode when you spot treats in the break room, squashes stress hormones, and fuels your trips to the gym. But, TBH, getting a full eight hours is not always an option if you're clocking long hours at work. 

That doesn't mean your weight-loss goals are totally doomed though! You just need to make a few adjustments to your life to boost your energy and diminish the effects of a sucky sleep schedule. 

Try these tweaks and start losing weight no matter how little sleep you're getting. 

You know that high-intensity interval training burns serious calories, but they can backfire if you haven't been hitting the sack. These workouts can actually hinder fat loss because they increase the levels of the stress hormone cortisol in your already stressed-out, sleep-deprived bod, says Erica Suter, C.S.C.S. What's more, since you need lots of energy to get through a HIIT workout, you'll get less out of it.

Instead, stick to less-taxing strength workouts, lifting moderate-to-heavy weight and taking breaks. Though you're not working as intensely, focusing on multi-join movements, like squats, deadlifts, pullups, pushups, dips, rows, and lunges will help you boost your metabolism and burn more calories, says Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab and Promix Nutrition advisor.

Let's be clear: If you swear by p.m. workouts, but caffeine keeps you up at night, skip this tip. But otherwise, a little caffeine before exercising gives you stamina, say Matheny. "It's also been shown to help make exercise feel easier, so you'll work out longer and harder," agrees Karen Ansel, R.D., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.

 A 12-ounce cup of strong coffee delivers all the caffeine you need for a pre-workout boost; tea—whether green or black—doesn't have enough caffeine to make a difference. Skip the added sweeteners and milky espresso drinks, which can add back as many calories as you'll burn. Try experimenting on the timing to see what works best for you, says Ansel. You can start by sipping your coffee 30 minutes before your workout and work your way to five minutes before you work out to find your perfect timing.

Though some experts say that skipping exercise altogether while trying to lose weight can be okay, Alex Caspero, R.D encourages her clients to get at least 10 minutes of light to moderate activity (meaning you can speak a few sentences to a few words while working out). A short period of walking, jogging, or doing some light yoga can help you burn calories, improve your mood, and self-confidence. "Plus, you usually end up working out longer because it feels good," she says. "You can easily commit to 10 minutes."

Home cooking gives you control over what's going into each bite. And if you strategically stock your pantry, making your own meals isn't as exhausting as it sounds. Fill your kitchen with healthy, non-perishable staples like canned soup, frozen vegetables, frozen meat, and easy-to-cook whole grains, like brown rice and quinoa, says Caspero. You can easily turn those ingredients into a stir-fry or warm grain bowl in under 30 minutes, she says.

Research has shown that when we're tired we're much more likely to overeat, so choosing foods that keep you full between meals is key. So when you've got the munchies, grab a mix of high-quality protein, fat, and fiber, which slow digestion and give you a sustained energy boost, she says. Think almonds, walnuts, hardboiled eggs, and veggies dipped in hummus, says Isabel Smith, R.D.

Got to have something sweet? Reach for a whole piece of fruit. "The fiber from the fruit slows down the release of its sugars," says Ansel.

Spacing out your meals and snacks every two to four hours keeps your appetite and calories in check, says Ansel. "If you don't eat often enough, you're bound to get overly hungry and eat too much at your next meal," she says. "But if you're nibbling too frequently, it's hard to control calories."

Dehydration saps your mood and energy, making your feel tired and more prone to reach for comfort foods for a pick-me-up, says Ansel. What's more, downing a couple of glasses before a meal has been shown to help people eat less. Aim to drink at least 72 ounces of water every day, and another eight ounces for every 30 minutes you workout, she says.

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How To Lose Weight in 4 Easy Steps!

Really like this. Can relate to the journey and kinda amusing.

What Do you think?

How You Really Lose Weight

Does a nice job of explaining how it all works. What do you think?

Why You Can’t Lose Weight

Really Cool and Informative Vid. What do you think?

Want To Lose Weight For The New Year? - Then Stop Exercising!

Do you know how long it takes you to burn off a snickers bar? Or a packet of crisps? Or a fish and chips? Or a glass of wine? Well let me tell you.

A snickers (296cals) is 54 mins of walking or 28 mins of running. A packet of crisps (171cals) is 31 mins of walking or 16 mins of running. A fish and chips (861cals) or 2hrs 38 mins of walking or 1hr 21mins of running and a glass of wine (160cals) 30 mins of walking or 15 mins of running.

As a psychologist and clinical hypnotherapist, I specialise in the science of weight loss and have helped clients lose up to 7 stone using behavioural modification. I’ve even lost 4 stone myself in the process. One thing which has been proven for serial dieters is that the first thing they do when they want to lose weight is think they have to exercise. Then the first thing they do after the exercise is reward themselves for doing it. However, in nearly all cases most over reward themselves.

This simply means they go to the gym and do a class and reward themselves with a take away. The class burnt 300 calories but the reward was 1,000 calories. So, they would have lost 700 more calories if they didn’t go to the class.

Just like if two friends go for a walk and burn off 200 calories, they will then think it great to go for a latte and muffin of 600 calories to reward themselves for the walk. Putting on more than 400 calories than they would have if they had just stayed at home.

From a weight loss behavioural point of view if you want to lose weight, initially 90% is going to be about what you eat. Most people will spend more time going to the gym or going for a walk then they will planning, cooking and eating the food they actually need to eat to lose weight.

So here is a radical idea. Stop going to the gym, stop running, stop classes, stop everything. Stop wasting your time on these activities and then give yourself more time to prepare, cook and eat the right food.

In our time poor lives if you spend more time on the food aspect of your life you will educate yourself to eat correctly and in the right portions, the weight will start to fall off you. Then once you have this mastered then move onto the exercise.

I’m not saying exercise has no place. Exercise is a great way to lose weight, stay fit and keep in shape.

But, for weight loss if you are starting a journey to lose a few stone then joining the gym in January is not the key.

The key is to educate yourself on how to cook the right food, how to prepare and pre make meals, learn when to eat, how much to eat, learn to reduce animal products out of your diet, to move to a plant based diet which is proven time and time again to help people have a healthy body and mind.

In my own clinic, I tell weight loss clients that we will work together on a year-long plan to re-educate them about what they out into their body and how to change their mindset about food.

If you read books by Dr Dean Ornish or superfoods by Jamie Oliver or The Body Coach Joe Wicks, they all say the same thing, it’s about the food. Cooking and prepping fresh food is the only secret.

The exercise is a bonus. I recommend watching shows on Netflix such as “Food Choices” which tell you directly by the scientists who know about what you need to do. Not by the food companies who want to make money out of you. Understand there is no money in broccoli so no one is promoting it.

You see if you choose to make the changes you need to do get slim, healthy and fit, no one can money out of you. The fast food companies, soft drink companies, chocolate companies, dairy companies, meat producers or even the gyms, coaches or even the pharmacies can make money out of you. So start to educate yourself to a new you.

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Ways To Stay On Track When Life Goes Crazy Especially Over The Holidays

When life goes according to plan, sticking with weight-friendly habits like good nutrition and exercise feels doable – if not altogether easy. "I've so got this," we tell ourselves, as we post pictures of our avocado toast on Facebook.

But when life jumps the tracks, whether it's with all-consuming hours at the office, family emergencies or a daily to-do list that you can in no way tackle in 24 hours, you're playing a completely different weight-loss game.

Luckily, it's still one that you can win. Here, psychologists, trainers and nutritionists share 10 simple tips to make health and weight loss fit into your life – no matter how crazy it is.

1. Consider the Oxygen Mask

You know how flight attendants explain that, in case of an emergency, you should put on your own oxygen mask before helping others? Well, when you're on the ground, healthy eating and exercise is your oxygen mask, explains Barbara Walker, a sports psychologist with the Center for Human Performance in Cincinnati. In fact, according to research published in the International Journal of Workplace Health Management, you're automatically more productive on days in which you work out. Even a short exercise session improves mood, cognition, focus and energy levels.

2. Ask Yourself, 'What's the First Thing to Go?'

"Be aware of your excuses, even if they are legitimate," recommends California-based certified strength and conditioning specialist Holly Perkins, author of "Lift to Get Lean." "If you make the choice to not accept those excuses, it's incredible what you can accomplish." Plus, by flagging any stressors or time constraints that typically trip you up, you can be proactive about working around them, says Walker, who notes that, for most people, sleep and exercise are the first things to go during hectic times.

3. Think, 'Unwise, Better, Best'

Most people have a pretty "all or nothing" mentality regarding diet and exercise, which makes it easy to completely abandon both when Plan A isn't an option. That's why Hilton Head Health's weight-loss program has coined the phrase: "unwise, better, best." Is a frozen low-cal meal the healthiest thing you can eat for lunch? No, but it's likely better than what you'd get at the drive-thru. The same goes with exercise. While getting in your hourlong workout at the gym might be the best thing for your body, doing a 20-minute at-home workout is definitely better than forgoing movement entirely, Perkins says.

4. Refuse to Compromise on Sleep

"Lack of sleep dulls the decision-making part of the brain and lights up its reward centers, making it difficult to resist cravings and control impulses," says obesity scientist Lisa M. Davis, chief nutrition officer of Terra's Kitchen meal delivery service. In fact, 2016 research published in the journal Sleep found that getting 4.5 hours of sleep per night increases the brains levels of endocannabinoids, chemicals similar to THC in cannabis, by 33 percent to cause intense cravings. Plus, research from Northwestern University shows that sleep quality (and duration) is tightly linked with one's exercise ability. Even when there don't seem to be enough hours in the day, carve out seven to nine for sleep, and you'll be better able to deal with stress and stick with your healthy habits.

5. Break Things Up

"Even if you don't have time for a full 30-minute workout, chances are that you have three 10-minute blocks open throughout your day," Perkins says. "They will add up." And, possibly, to even more than your full-fledged workout would have. Case in point: In one 2015 European Journal of Applied Physiology study of young men, those who performed three 10-minute workouts throughout the day enjoyed better improvements in cardiovascular health compared to those who performed one full 30-minute workout each day. "Just do something whenever you can," Walker says. "Hold walking meetings or do wall sits while taking calls."

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6. Focus on the Right Weight-Loss Goal

Your ability to stick with health and fitness is largely dependent on how motivating your goal is, explains Kansas City-based exercise physiologist Greg Justice, author of "Mind Over Fatter." For that reason, no matter how calm or crazy life is right now, it's important to identify your true goal. Sure, you want to lose 20 pounds, but why? So that you can be there in the future for your kids? Have more energy? Feel confident and comfortable in your body? These are the true "whys" that are going to keep you going. Write them down and keep them displayed in a place that you see daily, he says.

7. Ask for Help

Receiving support is important in helping you achieve any weight-loss goal, but it's especially critical when you're faced with hectic times. "Enlist the people around you to help so that managing all of the stress is not just an internal job," Perkins says. That might mean asking a friend to shoot you daily encouragements via text message. Or, it could be asking your spouse to cover dinner one day so that you have time to make it to the gym.

8. Minimize Meal Prep

"Amid a chaotic work schedule and family busyness, healthy eating can be made simpler and easier through planning and preparation," says Davis, who recommends devoting one day per week to prepping healthy meals and snacks in order to make the rest of the week's meals grab-and-go. And, if you have trouble finding time to meal prep, there are several meal delivery services now that will do it for you, she says. While services such as Terra's Kitchen and Blue Apron will send you pre-portioned and prepped ingredients that you can throw together into an easy meal, other companies like Fresh Diet that deliver freshly made meals to your door each morning can save you a ton of time in a pinch.

9. Keep Snacks on Hand

"During crazy times, you're likely spending a lot of time at the office or in the car, so keep healthy snacks like nuts and fruit there," Davis says. "Toss snacks in your glove compartment, your bag or keep them on your desk so you can reach for something healthy rather than use the vending machine."

10. Don't Multitask (While You Eat)

We aren't as good at multitasking as we tend to think – especially when food is in the mix, as distracted eating inhibits the brain's ability to effectively gauge how much you've eaten. That's why 2015 research published in the Journal of Health Psychology found that simply walking while you eat causes us to eat significantly more later. Previous research in the American Journal of Clinical Nutrition shows that eating in front of your computer screen has the same effect. "Try to slow down. Remember to take in a deep breath and check in with yourself before you start eating," Davis says. Then, chew your food slowly and mindfully. It'll take you a few minutes longer to eat your meal, sure, but you'll have to take fewer snack breaks throughout the day.

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