"and she thinks she's a beauty, and therefore i think she's a beauty too"

20 habits skinny people live by.

20. Skinny Habit #1: Eat an early dinner:
Experts have gone back and forth on whether eating late leads to weight gain, but a recent study published in the journal Obesity found a solid link. Northwestern University researchers looked at the eating and sleeping patterns of 52 adults and found that those who regularly ate after 8 p.m. ingested the most calories and carried the most body fat. An easy-to-follow rule of thumb: Stop eating three hours before you hit the sack. Then, while you sleep, your body is better primed to burn fat instead of creating more. 

19. Skinny Habit #2: Weigh yourself daily:
Stepping on the scale can be disheartening, particularly after an indulgent weekend (“I gained five pounds since Friday?!”). But it's best to face your fears, because as it turns out, weighing yourself regularly can actually help you stay slim. Scientists at the University of Minnesota discovered that people who got on the scale every day lost twice as much weight as those who weighed themselves less often. The assumption: Monitoring your weight keeps your mind on your health and prevents weight denial. 

18. Skinny Habit #3: Eat a boring diet:
Researchers at the University of Buffalo discovered that people who ate macaroni and cheese every day took in significantly fewer calories than those who ate the cheese-covered noodles only once a week. The reason: The novelty of new foods drives us to consume more, so by removing the novelty, we feel fuller, faster. I’m not suggesting you choose one meal and eat it every day for the rest of your life, but the more routines you establish, the more your belly will shrink. Start with lunch. If you find yourself scratching your head every day when the clock strikes noon, you’ll end up eating impulsively and taking in more calories. Instead, pick something healthy, like a soup-and-salad combo, and eat it every day. Or grab a book like Cook This, Not That! Easy 350-Calorie Meals and commit to making more dinners at home. 

17. Skinny Habit #4: Reward yourself:
Once you’ve established a healthy routine, you need to establish a reward system. Think of those pioneers who traveled the Oregon Trail. It’s a trip known best for being rife with danger, but it was also rife with sluggish tedium. Early American settlers wouldn’t have completed the journey without the proverbial promise of milk and honey at the end, and neither will you stay the course of a repetitive diet without something more closely resembling literal milk and honey. A great way to stick to a low-calorie diet without breaking down into rebellious binge-mode is to reward yourself with a small dessert every day. Pick a food you love, and at the end of every day, reward yourself with a portion of about 200 calories. But remember—you only get the reward if you deserve it. 

16. Skinny Habit #5: Read diet and exercise tips:
One Canadian study found that being exposed to nutrition and exercise advice led people to make smarter diet and lifestyle choices. To ensure you stay focused on maintaining a healthy weight, subscribe to a health-related magazine or frequent a nutrition-focused blog. Another simple way to eat great and still lose a ton of weight: Follow me right here on Twitter for the diet and fitness secrets I come across every day overseeing Men’s Health, Women's Health and Prevention magazines. 

15. Skinny Habit #6: Eat breakfast:
A study from the American Journal of Epidemiology found that people who skipped breakfast were 4.5 times more likely to be obese. They don’t call it the most important meal of the day for nothin’—eating a nutritious morning meal jumpstarts your metabolism and prevents you from overindulging throughout the day. For optimal weight-loss results, choose a breakfast dish with a healthy balance of protein and fiber, like eggs with fruit and whole-wheat toast. 

14. Skinny Habit #7: Take snack breaks:
Snacking sometimes gets a bad rap, but planning nutritious snacks throughout your day can actually keep you skinny. A recent study released by the Nutrition Journal found that consuming low-sugar, high-protein snacks promotes weight loss. The reason: Healthy snacking keeps your blood-sugar from spiking, preventing hunger pangs, cravings, and body fat storage. An ideal snack choice? Nuts. The balance of protein, fiber, and healthy fats is sure to keep you satisfied between meals. 

13. Skinny Habit #8: Drink water:
Almost 60 percent of your body is water, which makes it vital to every important metabolic process. In one study of 173 overweight women, those who added 1 liter of daily water to their diets lost five extra pounds over the course of a year, and if you time it right, the effects can be even greater. When researchers from Virginia Tech had subjects drink two glasses of water before each meal, they found that those subjects lost 30 percent more body fat over 12 weeks. That said, making beverage blunders is one of the easiest ways to gain belly fat—as the average American drinks 450 sugar-loaded calories a day. Replace half of what you drink with water and you'll save 23 pounds per year! Start by avoiding everything on this list ofThe 20 Worst Drinks in America. 

12. Skinny Habit #9: Order a la carte:
A study from the Journal of Public Policy & Marketing found that diners consume more calories when they order combo meals because they end up with more food than they want or need. Our stay-skinny advice: Resist the temptation of the almighty “value” meal and order a la carte items, like a modestly sized burger and a non-fried side dish. You'll save both calories and cash. 

11. Skinny Habit #10: Choose whole grains:
Choosing nutrient-rich whole grains over processed, white flour-based products can play a major role in keeping you lean. In a study published in the American Journal of Clinical Nutrition, researchers discovered that obese participants who added whole grains to their diets lost more belly fat than those who did not. One of the key weight-loss benefits of whole grains: Their healthy dose of fiber helps slow digestion, keeping you fuller longer. But don’t be fooled by “made with whole grain” labels. True whole grain products will list whole grains first on their ingredients list (think "whole wheat" flour instead of "enriched" or "bleached" flour). 

10. Skinny Habit #11: Eat spicy food:
A 1999 study in the British Journal of Nutrition found that eating spicy foods may promote weight loss. Research participants who ate a spicy appetizer before a meal ate significantly less than those who consumed a non-spicy app. The explanation: A chemical compound called capsaicin, found in chili peppers, acts as an appetite suppressant. Capsaicin has also been shown to boost metabolism and fight inflammation. The take away: Routinely adding spicy ingredients like cayenne or red pepper to your meals is an easy, flavorful way to stay slim. 

9. Skinny Habit #12: Sleep for 6 to 8 hours each night :
Getting a good night’s sleep has been linked to a host of major health benefits, not the least of which is maintaining healthy body weight. In a study from Harvard University, participants who slept for fewer than six hours or more than eight hours each night gained significantly more weight than those who slept for six to eight hours. Lack of sleep has been shown to increase appetite, lower willpower, and bolster cravings for high-calorie foods. That might be why you find it so hard to resist those doughnuts in the break room. 

8. Skinny Habit #13: Manage stress:
A study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can lead to weight gain. When you stress, your body releases cortisol, a hormone that promotes abdominal fat storage. If you find yourself overwhelmed in your work or personal life, try incorporating stress-reducing activities into your day. Join a yoga class or go for a jog, and when you start to feel stress coming on, pause and take deep breaths. 

7. Skinny Habit #14: Take the stairs:
Most of us are aware that formal exercise is a key component in maintaining a healthy weight, but simple choices like taking the stairs can be just as important if you want to stay trim. One Mayo Clinic study found that participants who unconsciously moved more throughout the day were able to maintain their weight much easier than those who were more sedentary—even though both groups exercised the same amount. Make the most of daily motion by also walking to lunch, parking at the back of the lot, or skipping email in favor of short walks to deliver messages to coworkers. (As a bonus, you’ll make your face more recognizable around the office.) 

6. Skinny Habit #15: Chew thoroughly:
A study published in the American Journal of Clinical Nutrition found that chewing more and eating slowly caused participants to ingest fewer calories. According to the study’s researchers, the increase in chewing simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones. One way to make sure you chew your food thoroughly: Stop to eat. Eating on the go—in your car, for example—can lead you to quickly inhale a ton of calories before your body has time to let you know it’s full. 

5. Skinny Habit #16: Walk after meals:
Taking a walk after dinner can help you lose weight, and not just because walking burns calories. According to one Mayo Clinic study, light, post-meal exercise—like walking—can lower your blood sugar and prevent your body from storing fat. Don’t have time for a walk, you say? Not a problem. As long as you keep moving after you eat, you will reap similar benefits. Even doing the dishes or completing other household tasks can help. 

4. Skinny Habit #17: Keep healthy food on hand:
A great way to ensure you make nutritious food choices: Surround yourself with healthy options. Don’t use convenience as an excuse for a shameful diet. Keep fresh fruit on your kitchen counter, store healthy snacks like nuts (or anything from this must-have list of the 50 Best Snack Foods in America) in your desk at work, keep pre-washed, pre-cut vegetables in your fridge—whatever you have to do to make the healthiest choice the easiest choice, do it! You won't feel deprived or hungry as the pounds are dropping away.) 

3. Skinny Habit #18: Learn to take a joke:
A 2006 study in the International Journal of Obesity found that laughing for 15 minutes each day can help you burn 10 to 40 calories, depending on your body size and the intensity of your laughter. This adds up to about one to four pounds of fat lost per year. That may not sound like much, but there's also been plenty of research linking happy people to all-around healthier lifestyles, and you, my friend, have an excuse to make the The Colbert Report part of your daily diet routine. 

2. Skinny Habit #19: Eat protein:
A study in Nutrition Metabolism found that dieting participants who increased their protein intake to 30 percent of their overall diet ate roughly 450 fewer calories throughout the day and lost about 11 pounds over the course of 12 weeks. Eating protein increases lean muscle mass, which keeps your metabolism running on high—even when you’re resting. Protein also keeps you full, making you less likely to overeat. For maximum health and weight-loss benefits, aim to include protein in all of your meals and snacks. The best options? Lean protein sources like fish, eggs, lean meats, low-fat dairy products, and legumes. 

1. Skinny Habit #20: Avoid dinner distractions:
With laptops, smartphones, and iPods aplenty, we've become accustomed to round-the-clock entertainment. But your mealtime may be one time of day we should fight our addiction to amusement. Researchers at the University of Birmingham found that diners who were distracted at mealtime consumed significantly more unhealthy snack foods later on than those who paid close attention to what they ate. One possible explanation: When you don’t pay attention to the meal you’re eating, your brain doesn’t fully register the experience. That leaves you less satisfied and more vulnerable to overeating.

20 habits skinny people live by. 

8 tips to feel better about yourself.

1. Do a good deed. Be selfless, if only for selfish reason; you’ll benefit as much as the person you’re helping. When I’m feeling low, forcing myself to do something for someone else's benefit seems particularly hard, but then it gives me a big boost. As Montaigne observed, “These testimonies of a good conscience are pleasant; and such a natural pleasure is very beneficial to us; it is the only payment that can never fail.” In the same vein…     

2. Make small gestures of good citizenship. Bring your old magazines to the gym so other people can read them. Pick up trash that other people have left on the subway. Sign up to be an organ donor.

3. Keep a resolution. Not only will you benefit from exercising or cleaning out your garage, you’ll also get a boost from the mere fact that you made a commitment and stuck to it. Feeling so overtaxed that you can't face the thought of trying to keep a resolution? Try this one: Make your bed. Just do that one thing. I know it sounds a bit preposterous, but many people have told me what a lift they've received from that small act.

4. Become an expert. There’s great satisfaction in mastery. Pick a subject that interests you, and dig in deep: the American Revolution, the works of Chekhov, wine, The Wire (my husband and I are currently obsessed with this TV show).

5. Boost your energy. Studies show that when you’re feeling energetic, you’re much more likely to feel good about yourself. For a quick shot of energy, take a brisk ten-minute walk (outside, if possible, where sunlight will also stimulate your brain), listen to some great music, or talk to a friend.

6. Challenge yourself physically. This tip doesn’t work for me, but I know that many people feel great after para-sailing, white-water rafting, surfing, or rollercoaster-riding.

7. Face a fear. Some fears are physical (see #6), but not all fears. You might push yourself to speak in public, ask someone on a date, make a gesture of friendship toward an acquaintance, or begin an intimidating creative project. In these trying situations, I often comfort myself by repeating "Enjoy the fun of failure." And it's true, even when my effort fails, I feel good about the fact that I gave it a shot. As my sister the sage reminded me recently, "You've got to put yourself out there." Which is hard, but gratifying.

8. Make something by hand. There's something particularly satisfying about making something with your own hands, whether it's a loaf of bread, a photo album, a piece of furniture, or a fly-fishing fly. It's tangible, it's creative, it's right in front of you. Similarly, making visible improvements like cleaning out a closet can give a big boost. I get an (inexplicably) large boost just from changing a light bulb. I delay, I delay, I delay -- and then finally I change it! A triumph!

the happiness project.

dorm room diet.

Helpful article I found online about eating healthily in college-

Here are YOUR questions answered by Dormify friend, Daphne Oz.

Can you eat healthy without eating organic? I'm living on a college student’s budget, and I can't afford to spend a lot on groceries! – Alix, USC ‘14Absolutely! There are a couple foods that you should definitely try to buy organic because they are too difficult to clean and are loaded with pesticides and preservatives that can be very damaging to your health; they’re called the “Dirty Dozen” and you can check them out here. However, for most fruits and veggies, you can buy an inexpensive produce wash—like this one to clean your conventional produce so that you get the health benefits without the unnecessary price tag.

I'm working on a double major, working a part-time job on weekends, and I am rush chair for my sorority, leaving NO time for exercise. How can I stay toned when I feel like I don't even have time to sleep?!  Heather, Penn ‘13The most important thing to remember is that exercise does not need to take place in a gym. Even if it’s just a ten-minute break while you’re studying to run stairs, or going to a bathroom on a different floor, or walking your errands, getting more activity in your day will keep your metabolism running high. Sounds like you have a ton on your plate, so I’m not worried about you being too sedentary. Your legs will get plenty of tone from walking around everywhere, but to take advantage of study time or any other time when you are sitting still, invest in light 3lb weights and do high repetitions to target your triceps and biceps. And don’t forget to take time to stretch—it will keep your blood moving, relax you, and help build long, lean muscles.

At my school, the social scene is all about the frat parties, and the only drink options are beer, which I hate, and the endless vats of “jungle juice” and I can't even begin to guess how many calories that mess of juice and liquor could have. Any good tips for how I can party hard without blowing up? – Faith, Virginia Tech ’14You definitely want to stay far away from the Jungle Juice! You’re absolutely right, there could be a Thanksgiving’s worth of calories in that concoction. If you want to prepare yourself a drink before heading to the party, I would go for either a glass of wine or a shot of vodka or tequila with soda water and some fresh lime juice. Once you get to the party, I would try pouring yourself half a glass of beer and then watering it down to dilute the flavor, so at least you have something in your hand while you’re at the party—you probably won’t be tempted to drink a whole bunch of it if you’re not a real fan of the taste, but it’s nice to have something to sip while you’re out.

The dining hall food does not agree with my stomach––or my digestive system––but I can't starve myself! Any tips for navigating the dining hall without sticking to cereal only? Reisha, Indiana University ’14I wonder if maybe you have some kind of undiagnosed allergy, like a gluten- or lactose-intolerance that could be affecting your stomach after you eat at the dining hall? I would try an elimination diet and see how you feel—rule out dairy for a week, then rule our breads and cereals for a week, and just see how your stomach reacts. In general, starting any dining hall meal with a big salad filled with crunchy veggies and some good veggie protein—like beans, chickpeas, or even hummus—is a great way to fill up, and then you can enjoy small tastes or side dishes of the meal items that you might enjoy the taste of but that don’t make you feel great, if you don’t want to cut them out altogether. Also, a great way to cut down on processed sugars and tons of unnecessary salt and fat is to make your own salad dressing. I like a mixture of 2 parts balsamic vinegar to 1 part olive oil, a dash of soy sauce and honey, and a little spoon of Dijon mustard to taste. You can also add orange juice in place of the honey for a citrus splash. 

What do I do during pledging when my sorority sisters make me eat fatty foods but I am used to eating healthy?  - Kendra, Alabama ‘15This is an excellent question and one I unfortunately don’t have an easy answer to. Either you have to tell your sorority sisters that it’s important for you to eat healthy and you would rather not eat what they’re offering and see what they say, or you have to suffer through the food they want you to eat and then make sure that you are eating well and exercising on your own. Obviously, eating a ton of fatty foods regularly is not great for your health, but it’s good to keep in mind that our bodies actually balance food intake over three days, so if you eat really well on Monday and Wednesday but are forced to eat some bad stuff on Tuesday, chances are your body will know how to balance it all out.

During summer session at Penn State, I always snacked unhealthily while watching Sunday night TV shows with my friends when they would whip out the chips and salsa. Typically, I wouldn't eat this way but can't help it when I'm with them and everyone is munching. What do you suggest? - Blaire, Penn State  ‘15The best thing to do in group eating situations when you want to be a part of the activity and socializing but don’t want to go overboard with the snacking is to put aside the small portion you are comfortable eating in a bowl or napkin and only eat from that amount. This way, you get to enjoy the foods your friends are without falling prey to eating out of the bag, which is so tempting especially when you’re eating while distracted, like while watching a favorite tv program or chatting with friends. Giving yourself a set portion you are comfortable with takes the stress away by allowing you to pace yourself and enjoy the social activity rather than focusing on how much food you are eating.

Carbs- can't live with them can't live without them! What is your take on the dreaded 5 letter word? – Jordanna, GWU ‘13Carbs are absolutely essential to healthy body function—they’re the building blocks that allow for healthy muscle function, blood sugar regulation, and brain communication, so you don’t want to rule them out! That said, making sure to go for complex carbohydrates whenever you can—that is, the ones where you can still see the grains intact, meaning they have fiber encasing the sugar inside so your body has to work harder to digest them—is the best way to enjoy carbs that will keep you full for longer while ensuring you don’t have a blood sugar spike that could leave you in a carb-craving cycle all day. The best choices are whole grain breads, brown rice, barley, lentils and quinoa.

We know eating late is bad, especially “late night eating” after a night of partying. But what's the best thing to eat late if you’re up studying until 11pm and haven’t had a chance to eat dinner?  - Amanda, Wash U ‘13When it comes to studying, if you know you have a late night ahead of you, the best thing you can do is plan ahead. Stock your dorm room with:-Hard fruits like apples and pears, and some citrus for the great vitamin C that will help you stay away and provide a great immune boost-Soychips for that salty-crunchy craving we all get, with an added dose of healthy protein to help you stay full -A small handful of chocolate chips to hit the sugar craving without going overboard with processed fats and sugars, or too many calories If you’re looking for a late night snack, the general rule of thumb is to go for unprocessed food—your fruits and veggies are the best bet, and you can keep them interesting with fun dips. For savory dips, I liked making a delicious yogurt mixture with dill and garlic salt, and for sweet, try a spread of almond butter, or adding some crushed graham cracker, cinnamon and honey to Greek yogurt for a delicious “cheesecake” dip for fruit.

dormify.

i am perfect just the way i am.

Myth 1) Weight gain or issues = BAD

If you are anything like me, you view excess weight (or perceived excess weight) as a problem. It’s bad, it’s disgusting and it’s an issue. We want to remove it, burn it, attack it and kick its ass. The problem is that this is a very negative and one-sided way of looking at weight and body image. Issues around weight are no more than your body getting your attention; an entryway into showing you something that you need, whether it be compassion, self love, a less stressed lifestyle or a better relationship with food. If you are looking at your current body weight as something that you need to fix or something that you despise, the weight isn’t the actual issue. It is your reaction to the issue that can lead you to healing and growth. Looking for the larger meaning to your weight issues can bring you deeper into yourself and offer you the most beautiful journey into healing, leading us to far more gifts than just getting rid of some fat cells.

Myth 2) Weight loss is as simple as calories in, calories out.

Weight loss, unlike many health professionals tell us, is about a lot more than just calories in, calories out. The human body, as we are finally starting to learn and apply to all forms of medicine and healing, is much more complex than just the physical parts: thoughts and other things that we can’t physically identify have a huge impact on our bodies. Negative thoughts can greatly affect our body’s ability to metabolize food and run efficiently. Self-judgments such as “I’m not good enough,” “Life is hard and cruel,” and “I’m all alone in this world,” negatively affect the body’s ability to function. Negative thoughts act as stressors and actually cause levels of cortisol and insulin (hormones released when stressed) to rise. Continuous raised levels of stress hormones cause the body to perform much less efficiently and at a lower performance level. SO, and here’s the real kicker, any weight loss strategy that is not fun, is depriving, or you have to push yourself to do, is ultimately causing you more stress!!! Yes, you might lose some weight because of a drastic diet change, but in the long run, it’s just putting more emotional stress on you.

Myth 3) Moving away from weight gain and issues is the goal.

Doing any weight loss process that is inherently negative, i.e. restricting, low pleasure diets (have you ever been excited to eat a rice cake??), excess exercise or negative reinforcement to lose the weight, is really just causing more stress to the body. It’s the energy that we do things on that matters the most, not what we do: moving AWAY from weight gain and feeling fat is a negative vibration, yet moving towards feeling healthier, freer, lighter and more vibrant is very positive. Do you see the difference? Moving away from your real or perceived excess weight also is really you saying, “the way I am right now is bad.” (see Myth #1). In other words, losing weight isn’t about running from the weight and losing the “enemy,” it is about loving your body and coming into who you are authentically; lightening up on an emotional level, not only on a physical level.

Myth 4) The main reason we want to lose weight is to fit better into our clothes.

While this is certainly one aspect of it, most people, including myself, think that if we lose weight, life will get better. We want more confidence, more beauty, more love, more fun; we want to feel lighter and freer, etc. Well, weight has nothing to do with those things. It seems like it does, but truly it doesn’t. Really what I think most of us are saying is that we want to be more involved in life; we want to live more fully. Somehow, we think that weight loss is a doorway into this. But I don’t think this is true! We can get to the state that we want to be in without losing the weight, and losing the weight is usually a lovely addition to being in that state. Or, when we are happier, we won’t feel the need to lose weight because it won’t be what we are focused on! Either way, it is a win-win situation.

Myth 5) We can love ourselves fully, once we lose the weight; then life will be great.

Going along with Myth 4, a common thought is that “if only I were a little slimmer, I would absolutely think I was beautiful and worthy of having a full life.” But until we get into the present moment, and really sink into it and accept it, how are we going to get into future moments? If we can’t truly accept and appreciate what we have now, we are always going to strive for “better.” How many people do you know who are, in your eyes, slim and beautiful, and actually prize their bodies and themselves? I don’t know many people like that- and I think it’s because there is always something better, something more and something more beautiful that we can strive to achieve. All of this really means that we are throwing away the present and the life in each moment. We aren’t letting ourselves truly live because we think there is something wrong with us. Well, I challenge myself and you to start loving and accepting what we have NOW. We are beautiful, worthy, deserving whole creatures RIGHT NOW. I might not have the body I want or be at the weight I would like to be, but that is OK, because I am a lovable being. I have compassion and love for myself in this moment. I am perfect just the way I am.

a spiritual approach to weight loss. 

secrets to eating a healthy diet.

1. Diversify your diet and include all foods. A balanced meal is one consisting of carbohydrates, protein and fats (yes, fat!). Carbohydrates provide quick energy, protein builds muscle, and fat sustains energy for up to four hours. You can’t lead an active lifestyle without fuel. Eating meals and snacks that contain carbohydrates, protein and fat is the best way to feel satisfied and have sustained energy.


Start by including foods from all of the food groups in your diet, such as low-fat milk and dairy products, fruits, vegetables, whole grains and lean meats like seafood, beans, eggs and nuts to create balanced meals. Aim to have at least three food groups represented in each snack or meal, and the variety will ensure you get the energy, vitamins and minerals you need.


2. Customize and individualize your diet. Incorporate your personal values into your food choices, and set realistic goals that you know you can accomplish. There is no one-size-fits-all approach to healthy eating. You are unique and therefore your diet approach should be as well. Is it important for you to buy local food? Are cost and convenience your priorities? Do your cultural traditions take precedence? Consider all of these factors as you take small steps toward your healthy eating goals.


3. Enjoy what you eat. How do you balance weight management with “enjoying” food? Taste, flavor, satiety and pleasure are all important parts of eating, and these factors should be a part of your healthy eating plan. With some savvy meal planning and preparation, you can balance your diet across all five food groups and still include some of those “indulgences” without feeling guilty.

fit bottomed girls.

fat talk free week.

PLEDGE TO A FAT FREE WEEK. you'd be suprised at the difference.

health habits that will change your life.

1.Exercise 30 minutes every day. Especially if you don’t do much movement while working, it’s essential that you get some daily exercise. 30 minutes every day are the minimum recommended for optimal health.

2.Eat breakfast every day. Breakfast is the more important meal of the day, yet so many people skip it. Personally, I like to eat a couple of toasts in the morning along with a fruit beverage.

3.Sleep 8 hours. Sleep deprivation is never a good idea. You may think that you are gaining time by sleeping less, when in reality you are only gaining stress and tiredness. 8 hours are a good number of hours for most people, along with an optional 20 minutes nap after lunch.

4.Avoid snacking between meals. Snacking between meals is the best way to gain weight. If you are hungry, eat something concrete. Otherwise don’t. Update: for clarification, I mean don’t eat junk food between meals, but eating real food it’s ok.

5.Eat five portions of fruits and vegetables every day. Our body and brain loves getting vegetables and fruit, so I highly recommend eating as much of them as possible. Five portions is the dose that’s usually recommended by many health associations.

6.Eat fish. Fish is rich of omega 3 and other healthy elements. At least one meal per week of fish should be enough for getting all these nutrients.

7.Drink one glass of water when you wake up. When you wake up, your body is dehydrated and needs liquid. Make the habit of drinking one glass of water after you wake up in the morning. Also, drink more during the day.

8.Avoid soda. Soda is often one of the most unhealthy beverage you can find. Limit your consumption of soda as much as possible and you’re body will be grateful for that.

9.Keep your body clean. I don’t advise spending your day in front of the mirror, but a minimum of personal care does never hurt.

10.If you smoke, stop it. There’s no reason to smoke anymore, and quitting is possible.

11.If you drink, stop it. Same as above. Don’t think that alcohol will solve your problems. It never does. The only exception is one glass of wine per day during meals.

12.Take the stairs. This is just a hack that forces you to do a minimum of exercise. Instead of taking the elevator, take the stairs.

freestyle mind.

weight loss tips,

1. Forget blame and guilt: It is important for you to make sure that you don't blame anyone -- either yourself or your parents -- for where you are right now. Feeling guilty about your appearance is a negative feeling that won't help.


2. Take the long term approach: Look at what you are about to undertake not as a short term, quick, weight loss, but rather a change in lifestyle to last a lifetime. You will begin to make more nutritious food choices, add exercise, and cut back somewhat on your eating. If you falter along the way, you don't need to look at it as a failure because you know that you have a long time to make the changes. For example, if you go with your friends to eat at a fast food restaurant, and you indulge in a large order of fries, there is no need to feel guilty because you know that eating them is not a regular habit, and that at the next meal you will eat more sensibly.


3. Set reasonable goals: Losing one-half to one pound per week is very realistic. Don't drop your calorie intake to below 1,300 calories because it would be hard to get all the important nutrition that you need in less than that, plus, you probably won't feel satisfied.


4. Add daily exercise: I suspect that you may be caught in a vicious cycle of not exercising, eating and not having energy. Exercising actually makes you feel more energetic once you have made a habit of it. If you don't feel like you have energy to exercise now, start out with some physical activity that will get you moving, but won't require a lot energy. How about taking the dog for a walk? Or, if you don't have a dog, take the neighbor's dog for a walk. Once you have done some walking, every day for a couple of weeks, try running for a short distance. Get out on your bicycle, or roller blades, or shoot some baskets in the driveway. If you are at a loss for exercise ideas, speak to your gym teacher. I'll bet they would love to help you out. Most teachers are thrilled with kids that are self-motivated to improve.


5. Enlist the support of your family: Have a serious talk with your parents and ask them to help. They should be able to help you find materials on nutritious eating, and can help purchase the foods that will help, such as fresh fruits for snacks and whole grain cereals for breakfast. And they can avoid purchasing foods that will tempt you with poor choices, such as sodas, chips, candy, donuts or cookies.


6. Find measures of success besides weight loss: This isn't just about losing weight, it's about getting healthier for good. So, don't measure your success merely on how much weight you lose. Other things you can look at (for example) may be the amount of time you spent being physically active and not watching television, an increase in endurance (for example, biking for a longer distance or jogging for a longer period of time), or a week of making nutritious snack choices (for example, after school you picked a yogurt fruit smoothie instead of cookies and a soda).


7. Block out cultural messages that emphasize being thin: Decide not to focus on the television shows with actresses or actors that are too thin, as well as fashion magazines with overly thin models. In the real world, most people don't look like that. In fact, it is hard to look like a model and still get the appropriate nutrition from an adequate amount of food. Instead, take a look at high school and college athletes. Most of them are muscular, full bodied and brimming over with good health! You don't have to be a full fledged athlete to look or feel that way, but once you have developed an active lifestyle and good eating habits, you will.


8. Schedule a visit with your health-care provider: If you think your energy level is unusually low, have your mom or dad call the doctor. It may be that some health problem is contributing to how you feel.


9. Find your motivation from within: Weight loss won't happen unless the desire comes from inside you. No amount of outside pressure will do the job.

Weight Loss for Teens: Nine Terrific Tips