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It can be difficult to lose weight, but it’s been shown that the harder part is actually keeping the weight off. Studies say that 65 percent of people that have lost weight end up gaining it all back (and sometimes more) within just three years of reaching their goal weight. Only about five percent of people are able to maintain their weight loss without regaining any of the weight. Those are some pretty alarming numbers, but how do you join the five percent instead of the majority?

Also, if you’ve never been overweight and are just looking to maintain your weight for the long run, how do you make it easier on yourself? These aren’t easy questions to answer, but we have some solutions on how to maintain a healthy weight. It’s going to take some discipline, sure, but once you seal a habit, it should be easy to keep a healthy weight. Here are 10 things you need to be doing to maintain weight.

Don’t Ditch The Scale

There are some experts that say you should ditch the scale and only focus on how your clothes are fitting, but research has actually shown that people who weigh themselves more often are less likely to gain weight. People who weigh themselves on a daily basis are more likely to adjust their eating habits if they see a one or two pound weight gain. Not only were people at a healthy weight less likely to gain weight, but those who were overweight or obese had better weight loss results. It even helped college freshman avoid putting on the freshman 15 while their classmates who didn’t weigh in on a daily basis had packed on the pounds.

Don’t Stop Exercising

One of the biggest reasons why so any people regain weight after losing a significant amount is because they get comfortable and ditch their workout plans. Keeping up your workout routine is shown to help people maintain weight loss, with an average 200 minutes of exercise per week to be the magic number. For those that have lost weight instead of having always been a healthy weight, exercising an average of one hour per day is the key. There could be some adjustments that you have to make to your schedule after having lost weight, but it’s important to keep an exercise routine.

Keep Cheat Days The Same

For those that have been successful in losing weight, almost all of them had a cheat day thrown in here and there. After reaching a goal weight, it seems that more of those cheat days start to sneak back into the schedule and all of a sudden, every day becomes a cheat day. While you can add more calories to your regular diet to help maintain weight instead of continuing to lose it, keep your cheat days on the same schedule. One day per week where you have a meal of your choosing is a good suggestion to staying on track.

Pack In The Protein

After dropping a significant amount of weight, your metabolism is going to be burning far fewer calories than when you were at your pre-diet weight. To offset that, eating more protein can help to actually boost your metabolism. Protein helps to fuel your muscles, and having more muscle mass means that you’re burning more calories throughout the day. It’s also going to keep you more full so that you don’t get cravings for junk food or any other unnecessary calories.

Ditch The Alcohol

There’s nothing wrong with drinking alcohol in moderation, and scientists say that having around one drink per day is actually healthy for you. It’s when you start drinking to excess though that you’ll find the pounds coming back on. Binge drinking adds in a ton of calories, and also leads to lower inhibitions that cause you to eat the foods that you’d normally avoid. Not only that, but excess alcohol intake is also linked with depression, and that could cause you to skip your exercises and overeat, leading to weight gain.

Clean The Counters

You probably wouldn’t think that countertops would have anything to do with weight maintenance, but you’d be surprised! You know how grocery stores have those candy bars near the register? It’s all in hopes of getting you to make one last impulse purchase before leaving the store, and your kitchen can have the same problem. If you’re leaving junk food or sodas out on the counter, you’re only adding to your temptations. Studies show that women who have left soda on their counter weigh an average of nearly 30 pounds more than those who don’t.

Don’t Sweat Setbacks

There are likely to be times where you’ve found yourself gaining a few pounds due to changing up your routine by not eating right or getting enough exercise. When this happens, it can be a slippery slope that leads to more weight gain, but you have to take control of it right away. If the scale shows that you’re five or 10 pounds over your goal weight, it’s a good motivator to adjust your eating habits back to healthy ones that same day instead of allowing the problem to snowball.

Water Water Everywhere

Water is obviously an important compound of our lives, and it’s one of the easiest ways that you can not only maintain weight, but also lose weight. Those who drank water before eating meals ate more than 10 percent fewer calories than those that didn’t, and it can also make you feel more full throughout the day. As a nice bonus, drinking eight glasses of cold water per day even boosts your metabolism so that you’re burning even more calories.

Keep Logging

One of the more effective tools for weight loss is tracking all of the calories that you’re eating and exerting. It seems like it can be an exhausting process, but once you get the hang of it, it’s rather easy. A problem that people have after reaching their goal weight is that they no longer keep track of their calories. When you’re not measuring or only guessing as to how many calories you’re eating, you can easily lose track and eat too many. So don’t delete that calorie counting app just yet if you want to maintain weight.

Eat More Fiber

Don’t allow yourself to overeat to maintain weight, and a great way of doing that is by making sure that your stomach isn’t constantly rumbling. Eating more fiber helps you stay in control of your diet, as it’s the most filling nutrient out there. Fiber will also boost your digestive system so that you’re burning more calories and helping your metabolism. There’s an endless amount of benefits that you get from fiber, so make it a high priority!

One of the harsh realities that we have to face is that when we get older, it gets harder to lose weight. It doesn’t just happen when you pass 50 years old or so, but starts happening when you turn just 25 years old. Each year after turning 25, your metabolism slows down by two to four percent, and it keeps on going. For example, a 25 year old woman that’s 5’5” and 130 pounds would burn 1,375 calories per day just from being alive. That means by the time she turns 30, her metabolism could slow down to the point where she’s burning just 1,116 calories per day.

That’s a difference of 259 fewer calories per day. Without changing anything in her diet, that would translate to a 27 pound weight gain in just one year at 30 years old. Those numbers can be pretty shocking, but just because you’re getting older doesn’t mean that your metabolism has to drop like that on a yearly basis. If you’re concerned about boosting your metabolism so that you don’t have to cut too many calories to maintain your weight, here are some tips on how to do it. These are simple changes you can make that will last a lifetime and make it easier to avoid weight gain!

Build Muscle

One way you can avoid weight gain is by…gaining weight? It sounds a little odd to hear at first, but one of the best things you can do for your metabolism is to increase your muscle mass. One of the reasons why our metabolisms slow down is because we lose muscle when we age. Doing more anaerobic workouts can prevent this muscle loss and keep your metabolism revved up. After all, the more muscle mass you have, the more calories your body is burning even when resting. In the end, you could have a better metabolism than ever before by weight training.

Keep It Cold

One of the staples of any good weight loss plan is drinking plenty of water every day. There are plenty of reasons to be drinking water, whether you’re trying to lose weight or not. Multiple studies have shown that the best reason to drink water is because of what it can do for your metabolism. Drinking 64 to 100 ounces of cold water per day can raise your metabolism by up to 50 calories per day. The cooled water causes your body to increase its temperature, burning more calories to keep you warm. This is why it’s actually easier to lose weight in the winter rather than the summer!

Don’t Stop Eating

Obviously if you want to lose weight, you need to take in fewer calories than you’re exerting throughout the day. This could mean that you need to cut back on portion sizes, but that doesn’t mean you should really be eating less than you are now. When you go long lengths of time without eating, your body will preserve as many calories as it can, leading to a slower metabolism. This is one of the reasons why so many people that go on fast weight loss journeys (such as “The Biggest Loser”) are so prone to regaining weight.

Increase Intensity

Strength-based workouts aren’t the only kind that can boost your metabolism, as high-intensity interval workouts can also help. The mixture of aerobic and anaerobic exercises not only builds muscle but increases your cardio function. These workouts allow you to keep burning calories when you’re finished exercising. They’re also the most efficient in burning body fat, which is an added bonus for long term and short term weight loss.

Get On Your Feet

Exercising more will of course keep you burning calories, but doing something simple like standing up more often can offset the metabolism slowdown from aging. Standing for three hours per day is the key according to researchers, which can burn around 150 more calories per day than if you were sitting or lying down all day. That can offset any slowdown and add up to help you lose around 15 pounds in just one year!

Avoid Sodas

Many of us that have tried to lose weight have cut out soda, but didn’t want to give up the fizzy drinks, so we turned to diet soda. It can be effective for losing weight in the short term since it has no calories or sugar, but it can have some lasting effects. The artificial sweeteners confuse your metabolism into thinking you’re going to be ingesting sugar. This slows down your metabolism and causes your body to produce more insulin, which results in more belly fat. Those are things we all want to avoid.

Get Some Rest

While you should be standing more throughout the day to boost your metabolism, you’ll want to make sure that you get plenty of time lying down and sleeping. Research shows that people who get eight hours of sleep on a nightly basis have higher metabolic rates than those who are sleep-deprived. When you get enough a sleep on a nightly basis, you’re also going to feel less hunger throughout the day and better blood sugar levels. That’s a win-win-win situation!

Eat Your Meat

We already discussed how adding more muscle mass will increase your metabolism, and one of the best ways to do that in terms of diet is by eating more protein. Eating more protein can offset muscle loss associated, but this requires adding more strength-based training to your daily routine. As a rule of thumb, you should be eating one gram of protein per day per each pound of body weight. For muscle building, that should increase to 1.2 to 1.5 grams of protein per pound per day.

Go Organic

Besides aging, another contributing factor to slowing down your metabolism is toxins within the body. Eating more organic foods that haven’t been introduced to pesticides can increase your metabolism by promoting better thyroid function. When your thyroid’s working at a better rate, you’re burning more calories overall. It can cost a little more to eat organically, but it’s worth it in the long run!

Omega is Alpha

Omega-3 fatty acids are helpful acids that we can find in a variety of foods and supplements; most notably from seafood. Certain studies have shown that getting more Omega-3 into your diet doesn’t just boost your metabolism by a couple of calories, but rather a few hundred! They will also help all of your organs function, including your digestive system and your thyroid, keeping you healthy and burning calories throughout the day!

There are always certain diets out there that promise results based on a lot of different factors, but one that’s really gathered steam is the Blood Type Diet. This diet focuses on your specific blood type, telling you what types of foods you should be incorporating into your diet to achieve maximum health and weight loss. All in all, there are eight different blood types, making this diet very customizable.

The most common of the blood types is O positive, with an estimated 38 percent of people in the United States with this specific type. In fact, those with an O blood type are able to donate blood to those with any other type of blood, making it very versatile. As wide as the benefits are for having an O positive blood type, it’s said you should stick to a certain diet to lose weight. Here are the foods that you should be eating and avoiding to reach your goals if you have an O positive blood type:

DO Eat: Lean Meats

According to Dr. Peter J. D’Adamo, the founder of the Blood Type Diet, those that have an O positive blood type come from a line of ancestors that were aggressive hunters. For this reason, sticking to a high protein diet is important, and meat makes up for a big part of the diet.

While this does include some red meat, you should be sticking to more lean meats such as turkey, chicken, venison and types of cold-water fish like cod and mackerel. While it might sound like you should stick to a purely carnivorous diet that includes all meats, not every type of meat is going to be for you.

DON’T Eat: ALL Meats

Certain meats are off of the list that include pork (or any other type of meat from a pig), as well as goose. Seafood that you shouldn’t eat include barracuda, herring, catfish, octopus and caviar. This has been a point of confusion for people on the diet since the high amount of protein seems to fit into the diet. However, these types of meat contain lectins, due to the fact that these meats feed off of other animals. Just remember that if a type of meat is grass-fed, you’ll be OK to eat it.

DO Eat: High Fiber Fruits

Fruits, in just about every diet, are a very good thing. Most of the time, fruits are low in calories and high in nutrients, but O positive blood types aren’t recommended to eat every type of fruit. Instead, you’ll want to focus on fruits such as prunes, figs and cherries that contain high amounts of antioxidants, but a low amount of acidity. Sweet fruits are OK to eat for O positive, but don’t drink high-sugar juices.

DON’T Eat: Acidic Fruits

O positive blood types are more prone to digestive problems, which is why it’s suggested that the fruits that are high in fiber. Fruits such as oranges and strawberries don’t really fit this bill, and they also contain high acidity. This could cause further digestive problems for these types. All types of melons should also be avoided as they can contain higher levels of mold than other fruits, irritating allergies.

DO Eat: Green Vegetables

For those that really want to stick to the O positive blood type diet, not all vegetables are going to be on the menu, surprisingly. Instead, you should focus on the leafy green vegetables that contain high amounts of vitamin K that have been shown to specifically help improve blood flow. This group of vegetables contains lettuce, spinach, kale, broccoli and more. Other vegetables that are acceptable, but not exactly leafy greens, include artichokes, pumpkin, horseradish and onions, to name a few.

DON’T Eat: Other Vegetables

Certain vegetables can affect your thyroid, which should be avoided when you’re an O positive blood type. Cabbage, cauliflower and Brussels sprouts fall into this category, even if they seem to fall into the same category as the vegetables you are allowed to eat. Other vegetables you should avoid are mushrooms and alfalfa sprouts due to mold content, as well as corn and potatoes due to insulin production that could cause weight gain and blood problems.

DO Drink: Water and Tea

It might seem obvious that you’ll want to drink plenty of water (since it’s good for any diet out there), not all of them will also include tea. The recommendation here is that O positive types drink water in any form that includes carbonated water, and most types of tea such as green tea, but not black tea. For those that like to drink, even having the occasional beer or glass of wine is still on the table, but not all alcohol. Distilled liquor is not allowed in this diet, and you should also avoid that morning cup of coffee, switching to caffeinated tea, instead.

DON’T Eat: Dairy

While you can eat small amounts of dairy as an O positive blood type, it’s probably easier to stay away from this blood group for the most part. Dairy protein isn’t considered to be as beneficial as meat protein, and many O positive types are lactose intolerant in nature. Eggs are also included into this category, though not specifically a dairy product. If you’re going to eat things such as cheese, keep it to types such as mozzarella and keep it in very small amounts. Digestion is a big part of the O positive type diet, and dairy is hard for most to digest.

DO Eat: Nuts

Nuts typically have a higher protein content than dairy, and are much easier to digest for most people. The healthy fats found in nuts will work wonders for your blood type, and almost all of them are allowed, including almonds and walnuts. There are four types of nuts that aren’t on the list, though, which are cashews, peanuts, pistachios and Brazil nuts. Thankfully, almonds and walnuts are the two most popular types of nuts in the United States, making it a bit easier for O positives.

DON’T Eat: Beans

According to the O positive blood type diet, beans and many other legumes should be avoided because of the high amount of lectins they provide. These deposit into the muscles and make it difficult to burn more calories. Kidney and navy beans as well as lentils fall into this list. Some types of legumes have been deemed beneficial for O types, however, including Adzuki beans, black eyed peas and pinto beans.

Other Considerations

According to Dr. D’Adamo, there are other things that O positive blood types should be focusing on for maximum benefit outside of what they’re eating. This includes making small lifestyle changes one at a time instead of overhauling your life and trying to do too much. You should also relax and sit down at meals, eating them slowly to get the best weight loss (and life) results.

As for exercise, the suggestion is pretty standard at four times per week in 30 to 45 minute sessions. That’s the minimum, however, and those that are feeling stressed should look to get out their aggressions through exercise. This also applies to cravings for unhealthy foods or other vices that you might have.

Every year, the average person suffers from two or three bouts with the common cold each year. It can be a nagging illness that can cause you to miss work if it’s bad enough, and usually on its best days can make you not want to do anything. Between the sniffling, the sore throats and the coughing, the cold is never fun to have, but it’s something that pretty much all of us have to endure in the winter and spring months.

Everyone seems to have their own remedies on how to get rid of a cold. For the most part, people tend to rest, drink a lot of fluids and get vitamin C in the form of citrus fruits and orange juice. While oranges are the obvious answer, there are other foods that you should be adding to your diet when you’re under the weather. There are also some that you should be avoiding at all costs. Here’s a closer look at some of those foods than can boost or hamper your clash with the common cold.

DO Eat: Fish

You might not have the appetite for fish when you’re feeling sick, but it’s going to help you get through a cold. Fish such as tuna and salmon are incredibly low in fat, while also being high in omega-3 fatty acids. Omega-3 can reduce the inflammation in your body better than just about any other nutrient out there, and even help you prevent getting sick in the future.

With an immediate boost to your immune system and reduction in inflammation levels, fish (and even oysters) help both in the short and long term. Another aspect as to why oysters are helpful is because of the high contents of zinc that can reduce symptoms that include a headache. If you don’t feel up to the task of cooking, taking omega-3 supplements can provide some relief.

DON’T Eat: Anything Fried

Eating fried foods is something that you typically think about avoiding when you have a stomach virus, but you should also skip eating them during the common cold. If your head is stuffed and your digestive system is fine, it’s not a good idea to make yourself feel even more pain that you did before.

It can be tempting as a lot of fried food is already prepared and easily available at the drive-thru, but go ahead and skip it. Foods that are easily digestible should be your goal here as your body has enough other things to worry about when you’re sick.

DO Eat: Eggs

Fried foods aren’t going to be easily digestible, but you can still get the protein that your body needs for strength in the form of eggs. Eggs also contain a lot more nutrients while still providing a protein punch and are much easier to digest. Zinc is one of these nutrients that helps you get through a cold quicker.

Just make sure not to overdo it on the eggs, as eating too much can introduce too much fat to the immune system. Then again, you might not have much of an appetite, so eating a small portion should do the trick. Just make sure to avoid most animal foods that don’t come from the seas.

DON’T Eat: Salty Snacks

This one might sound pretty obvious as foods such as potato chips are the first thing that come to mind when discussing salty snacks. Yes, you’ll want to avoid the chips, but also anything that’s heavily coated in salt. This includes things such as pretzels, sunflower seeds, and even something like watermelon that people tend to put salt on.

The salt can irritate your throat even further, causing more pain and a longer recovery time. There are also many people that get a craving for salty snacks when they’re sick because it’s a bit of a comfort food. While there are times it might make you feel better emotionally, you have to fight off those cravings and opt for something healthy if you expect to get through your cold faster.

DO Eat: Sweet Potatoes

Sweet potatoes might come as a bit of a surprise when talking about the foods that you should be eating while you’re sick. Sweet potatoes (and carrots, too) contain a high amount of vitamin A that provide an immediate boost to your immune system. Vitamin C tends to get all of the love for its immune health benefits, but Vitamin A is just as important.

Mucus production needs to be in control when you’re sick, and Vitamin A does just that. Eating these foods that tend to go hand in hand with the colder months can also help you prevent the flu. If you’re not a fan, other orange foods like cantaloupe and squash will also help, but sweet potatoes are easier to find during this time of year.

DON’T Drink: Alcohol

When you’re told to drink plenty of fluids when you’re sick, alcohol shouldn’t be one of them. Your body is likely already dehydrated, hence why you’re feeling so dragged down in the first place. Alcohol will only further that issue, leaving you feeling worse. Most people aren’t going to be craving a beer when they have the cold, but other ‘warmer’ forms are also going to hinder your health.

Alcohol itself does kill germs, but not in the way that you might think. Your liver needs to be able to operate to get rid of inflammation, and it’s going to be hard when it has to process alcohol. Certain forms of alcohol can also make your cold worse by causing a histamine reaction that makes your nose more stuffy. You’ll want to fall asleep, but you won’t be able to breathe through your nose!

DO Eat: Garlic

Gnawing on raw garlic might not sound too fun, but if you’re at the point where you can’t taste or smell anything, you’re probably desperate and more than willing to give it a try. Garlic is packed with antioxidants that can also decongest your nasal passages and introduce vitamins and minerals such as selenium and sulphur that go a long way.

Sure, it doesn’t taste or smell as appealing as a fresh orange out of the refrigerator, but it could be even more helpful. Many researchers have suggested that once you fall ill from a cold, eating one or two cloves of garlic until you’re feeling better can do the trick and speed up the process. Just make sure to have a toothbrush handy and you’ll be good to go!

DON’T Eat: Hot Peppers

Garlic is a very pungent food, but it’s not the first one we think about when it comes to decongesting. That honor belongs to peppers, and the spicier the better…or so you may think. You probably won’t even want spicy foods if you’re feeling sick all the way to your stomach, but it’s likely best to avoid them even if it’s just a head cold.

If the only symptom you have is a stuffed nose, then hot peppers are a fine treatment. However, those that have a runny nose will want to steer clear. When the nose is already running, spicy foods are just going to make the symptoms worse, causing your sinuses to become more inflamed and create headaches. For now, stick with the garlic.

DO Eat: Yogurt

A sore throat is one of the more irritating symptoms (literally) of having a cold, and you really just want something nice and cold, but not too harsh, to ease the pain. Yogurt is one of the foods that can do the trick, and it’s not just because it feels good. Yogurt also adds a lot of protein and probiotics without adding too many calories.

Probiotics aren’t something that you think about when you have a cold, usually, but studies have shown that they can prevent you from getting sick in the first place and heal faster. On average, people that take probiotics are sick with the cold for two fewer days. Calcium and other vitamins and nutrients found in yogurt also help your body operate more efficiently as a whole and feel better even when you’re sick.

DON’T Eat: Other Dairy

Your version may vary depending on how your body handles dairy, but you might want to avoid other types outside of yogurt. Like yogurt, milk can sound refreshing for your throat when you’re sick, but the high concentration of dairy could cause you to produce more phlegm. This doesn’t happen to everybody, but many have reported this symptom from drinking milk or eating other forms of dairy.

Some experts have said that if something like ice cream sounds good (and it probably does if your throat hurts), try for something with less sugar. A sugar-free ice pop can help you numb your throat, and ones that contain beneficial vitamins such as Vitamin C only add to the benefits.

Other Considerations

Obviously, there are more things than just food that can help you get over a cold faster. You want to rest as much as possible while your body heals, If all of your symptoms are “above the neck” and don’t include fever or achiness, then you should be fine to get some light exercise. Otherwise, stay on the couch or in bed and make sure to drink plenty of water (both cold and warm) and some tea with honey.

Increasing the moisture in your home’s air is also good, and experts say to avoid steam. Taking your standard over-the-counter medications and using nasal drops or sprays can also help symptoms while your body recovers. If you’re reading this, there’s a good chance that you’re feeling pretty sick right now, so just make sure to follow all of these steps and pass along the knowledge once you’re feeling back in fighting shape!

Most of us know that the most effective way to lose weight is by taking it slow and steady, changing around your lifestyle and losing one to two pounds per week. This will help you establish a more permanent weight loss, though you might not have a lot of weight to lose, and simply want to shed a few pounds quickly. It could be because of an event that you have coming up, or a specific item of clothing that you want to wear that might not fit correctly at the moment.

There are some quick solutions that will help you lose weight quicker, though you should still consider going the old fashioned way if you want sustainable weight loss. To get rid of a few extra pounds in about a week or so, though, we do have some tips that can burn those pounds, helping you achieve a short-term goal. As always, though, it’s suggested that you speak with your doctor before starting any weight loss program so you can avoid any complications.

Tip 1: Cut The Carbs

One of the most effective quick weight loss plans around is the low-carb diet, which some also refer to as the “Keto Diet.” This diet requires you to cut almost all of the carbohydrates out of your diet, and the fewer you eat, the more you can end up losing in a short amount of time. This can be a hard diet to stick to for an extended period of time, but if you need to lose several pounds in a week or two, the low carb plan is perfect.

Once your body has burned through the carbs in your system, your body will start using its fat deposits as its primary source of energy. This might leave you feeling a little tired, so you might want to tone down the lengthy exercise routine if you go this route. Usually under 50 grams per day of carbohydrates can help you reach your goal, even without exercise.

Tip 2: Sober Up

Even if you’re able to fit alcohol into your daily calorie budget, drinking alcohol can make it so that your waistline bloats despite not gaining any actual weight. Beer is the biggest culprit of this, as consuming large quantities can sit in your stomach and make it appear larger. Not only that, but a long night of drinking can also bring out the cravings for high calorie junk food that obviously won’t help.

You can still have the occasional glass of wine with your sensible meal, but certainly try to avoid drinking to excess. Drinking more water will help with your weight loss plan, even if you add water weight and have temporary bloating, it will go away and the high amount of water will also make your skin look clearer and younger than alcohol will.

Tip 3: Don’t Forget To Brush

If you’re one of those people that seems to have a problem with snacking in between meals or after dinner, there’s one great way to avoid it. By brushing your teeth after meals, the desire to not eat anything will be stronger than just about any craving. If you’ve ever eaten something like chocolate after having brushed your teeth, you’ll know just how unappetizing it can be.

You’re certainly also helping your dental health by practicing this technique, as dentists already suggest that you brush after eating. Killing two birds with one stone can be hard to find, but this little tip goes a long way. Not many people think of it as a great weight loss tool, however.

Tip 4: Keep It Tight

As we pointed out, one of the biggest reasons that people want to lose weight quickly in the first place is to fit into certain clothing. If you’re wearing clothes with elastic waistbands, however, you might not be able to tell that you’re losing (or gaining) any weight at all. For this reason, it’s suggested that you wear something tight (that still preferably fits) when trying to go on a diet.

Feeling the tightness of your clothing will help you make better food choices throughout the day. Studies have even shown that you’re much more likely to eat something healthy like a salad or a grilled chicken breast when wearing tight pants that have no give. When the waistband on your pants has the ability to expand, you’re more likely to indulge as there isn’t much discomfort in the way!

Tip 5: Stay Asleep

Unless you have one of those incredibly rare conditions, you’re not actually eating in your sleep. However, that’s not the only reason why it’s important to get enough sleep while trying to lose weight. Studies have shown that those who are able to get to sleep earlier than they usually do, while also spreading out their eating over the course of 11 hours per day instead of 14, are able to lose 3.5 percent of their weight.

What’s fascinating is that the participants of the study didn’t even change any other aspects of their diet. Having a nice glass of green tea can help you get to sleep earlier, and also has fat burning properties. Just like brushing your teeth after meals, it’s a double-whammy that keeps on giving.

Tip 6: Sugar Free

Cutting out most of the sugar from your diet on a daily basis can save hundreds of calories alone. That will lead to almost instant fat loss in a short amount of time, and can also lower the amount of insulin in your body. For those that have problems with bloating and holding on to excess water, lowering your insulin could get rid of the excess sodium, allowing you to shed those water pounds.

Many of the foods that don’t have sugar also are low in carbohydrates, playing into the ability to lose weight quickly on a low carb diet. You might get a lot of cravings without sugar or carbs in your diet, but if it’s a temporary change, it’s doable. You’ll also want to avoid picking up that candy bar at the gas station, obviously. Try adding more fruit, instead!

Tip 7: Fiber-Filled Mornings

You might not be one of those people that feels hungry in the morning, but eating breakfast is important to quick weight loss. You’re setting the tone for the rest of the day, and the best way to avoid overeating later on is by eating more fiber for breakfast. Foods such as fruit and oatmeal will help you feel more full during the times when you would typically get cravings for junk food.

Not only does fiber keep you full, but it keeps your digestive system working. This will reduce bloating and increase your metabolism. Eating fiber helps you sleep, too, and we’ve already pointed out how getting more sleep at night can help you lose weight!

Tip 8: Get To Stepping

While most of the weight loss you can accomplish is in the kitchen, it certainly doesn’t hurt if you get active. Doctors suggest that you get around 10,000 steps per day, as it can burn 3,500 extra calories over the course of one week. That translates into one pound of fat, and if you’re not already getting that many steps on a daily basis, it’s an easy way to get a quick weight loss boost.

For those that are already getting exercise, you can slightly increase the amount that you’re doing if you want to lose weight, but don’t push yourself too hard. Keeping up your regular routine and changing your eating habits is the easiest way to shed pounds. Fitting in small exercises throughout the day can be beneficial, though, even if it’s just five minutes of walking, some sit-ups or taking the stairs.

Tip 9: Get Spicy

Shedding a few pounds in a short amount of time can sometimes be as simple as just adding spicy foods to your diet. It’s been shown over several studies that spicy foods are great for your metabolism, as your body temperature rises due to the amount of capsaicin. The burning sensation that you feel in your mouth can also help you avoid sugary cravings.

Adding cayenne peppers have been shown to possibly burn an extra 110 calories over the course of one day for some people. Surprisingly, this works better for people that only have a few pounds to lose, making it perfect for quick weight loss. Since your body might develop a tolerance, that makes it even more ideal for a short-term diet plan.

Tip 10: Pump Iron

Cardio exercises are a great way to burn more calories, but lifting weights can help you even after your workout is over. By building muscle, you increase your metabolism, and will even help more if you want to keep the weight off for good. It’s suggested to lift weights three to four times per week, and even if the scale doesn’t move because of the added muscle, you’ll still notice a slimmed down effect from lower body fat.

If you want to go this route, adding foods that are high in protein help fuel your workouts and build muscle faster. Even better, you can get rid of some of the excess skin by doing weight-based exercises. Combining some cardio in your routine makes for the perfect weight loss tool!

The gallbladder is one of those more overlooked organs, since you can technically live without them. Similar to the appendix, spleen and others, the gallbladder won’t hurt your quality of life if you have to go without. So what exactly does the gallbladder do besides create occasional pain and gallstones? This organ stores bile that is then released into your small intestine, which does make it helpful in the digestion process.

If you find yourself in a situation where your gallbladder might be causing you problems, changing your diet can be much more beneficial than having surgery to remove the gallbladder. What exactly should you eat and avoid on a gallbladder diet? Here is a general guideline that will help you reduce pain and potential gallstones.

DO Eat: Citrus Fruits

Citrus fruits are some of the most beneficial for your overall health, so it shouldn’t be too surprising that they’re a good part of a gallbladder diet. Between oranges, grapefruit, lemons, limes and more, citrus fruits are good at preventing gallbladder problems due to the high concentration of vitamin C. Many fruits are great for your gallbladder, but citrus fruits really stand out. They’ll help to break down cholesterol so that your gallbladder isn’t working as hard, relieving a lot of pain.

DON’T Eat: Red Meat

Red meats (such as high-fat ground beef) are perhaps the worst foods that you can eat for your gallbladder. While other foods like nuts are also high in fat, they aren’t going to be as nearly as bad for your because of the types of fat. Red meat contains saturated fats, refined carbohydrates and high amounts of cholesterol. These will block the gallbladder’s efforts, creating pain and the possible gallstone.

DO Eat: Leafy Greens

Just like all fruits are good for your gallbladder but citrus stands out, all vegetables are good for your gallbladder while leafy greens stand out as the best. These greens are higher in iron and B-vitamins, as well as antioxidants. These will all combine to not only prevent gallbladder disease, but fight off the free radicals that could affect other organs in the body.

DON’T Eat: Pasteurized Dairy

Many dairy products are similar to red meat in the fact that they’re high in saturated fats and cholesterol, which aren’t good for a healthy gallbladder diet. Some people might mistake being lactose intolerant for having a gallbladder issue, so make sure to speak with a doctor if you’re experiencing constant abdominal pain after eating dairy to find out. You can take supplements to get enough vitamin D and calcium if dairy is your main source for these nutrients, as well.

DO Eat: Whole Grains

Getting whole grains is great for your digestive system overall because of the high amount of fiber found in each serving. Some of the whole grains that you should aim on eating include brown rice, oatmeal, barley and bran. Like lactose intolerance, you might actually be gluten-intolerant if you find that eating whole grains causes you abdominal pain. For everyone else, though, eating more whole grains boosts gallbladder productivity and will provide an energy boost, too.

DON’T Eat: Fried Foods

Even if it’s something healthy like vegetables, eating anything that was fried is going to be a hindrance on your gallbladder. Frying foods adds a lot of saturated fat that can clog up the system, so you’ll have to cut out fried meats, potatoes and much more. The grease that results from frying these foods also hurt the gallbladder. If you feel sluggish after eating a meal that’s high in fried foods, just imagine how much worse it would be if you have gallbladder problems already.

DO Eat: Lean Meat

Not all meat is off the menu when you’re on a gallbladder diet, thankfully. Doctors suggest that to get your servings of meat while taking care of your gallbladder to try and focus on fish. Salmon is one of those lean meats that has no saturated fat, and is low overall in fight while also being high in protein. Lean beef is also acceptable in smaller amounts, but try to make sure that it’s the extremely low-fat percentage meat. As for poultry, turkey is typically a safe option if you can’t find boneless and skinless chicken.

DON’T Eat: Desserts

Most of the desserts that people enjoy are usually processed more than you could possibly imagine. Not only is ice cream out of the picture (which we touched on in the dairy department), but other processed desserts such as donuts, cookies and other baked goods should be avoided. Anything that’s processed in general isn’t safe for the gallbladder, which includes popular snack foods such as potato chips. Giving up all of your favorite foods can be rather difficult, but you’ll thank yourself when you don’t have gallbladder pain.

DO Eat: Low-Fat Dairy

We told you that avoiding most dairy products is a good idea on your gallbladder diet, but there are certain dairy products that are still relatively safe to eat. If you feel the need to include dairy, opt for the products that are fat-free such as certain types of yogurt, sour cream and cream cheese. Even certain low-fat types of cheese and milk can be had in small amounts for people that want to take care of their gallbladders. For those that don’t want to completely ditch dessert, there are certain types of ice creams, sherberts, sorbets and more that you can still enjoy!

DON’T Eat: Eggs

One type of animal product that you have to avoid altogether, though, is the egg. Research has shown that eggs can cause biliary congestion and gallstones, prompting inflammation and pain. Eggs are high in fat and cholesterol, even if studies have found that these might help other organs such as the heart, they aren’t good for the gallbladder. Doctors will tell you that it’s one of the first foods to cross off the list if you’ve had your gallbladder removed.

Things to Consider

On top of sticking to the foods on this gallbladder diet and avoiding ones that could be potentially harmful, there are a few other things that you can do to help. Being overweight can also cause harm to your gallbladder, so regular exercise and getting down to a healthy weight will help relieve symptoms of gallbladder pain. Just make sure not to lose weight too fast, as crash dieting can also create gallbladder problems. Certain herbs such as turmeric and rosemary oil are also helpful for your gallbladder. Just be mindful and think of the long-term effects of foods before you eat, and just use the reminder of the pain of your gallbladder to help you stick to the right path!

One of the more common forms of arthritis, gout is caused when your body has too much uric acid. Most of the pain is felt in your foot, specifically in the joint of your big toe. Not only does uric acid cause gout, but there are other factors that include being overweight or consuming too much alcohol. Gout is on the rise in the United States, and it’s estimated that more than 8 million people currently have this ailment that causes great pain.

Eating a healthy diet that concentrates on lowering your uric acid and purines is the best way to avoid gout, as well as the symptoms that come with it. Foods that would normally be considered healthy might not be good for gout, while others that you might think would cause gout can actually help. Let’s take a look at some of the foods you should be eating and avoiding if you want to stay away from gout.

DO Eat: Cherries

Many of the fruits out there are going to be able to help you control gout, but cherries stand far above the rest. Studies have shown that people who eat an average of 20 cherries per day reduce their chances of a gout flare-up by 50 percent. Even those who simply used a cherry extract were able to reduce their gout symptoms by around 40 percent. 20 cherries might sound like a lot, but that’s just over a one cup serving. Cherry juice was also found to be very helpful, and doctors suggest drinking a glass (without added sugar) if you’re experiencing gout pain.

DON’T Eat: Red Meat

Pretty much all types of meat are going to be off the menu if you want to avoid gout, though there are certain types that aren’t as harmful. Red meat can cause gout flare-ups due to the high amount of saturated fats and purines that can cause more uric acid in the blood. Doctors suggest that avoiding all animal organs such as liver is the most important, as these can not only cause gout pain, but also give you gout if you haven’t been diagnosed with the disease before. Limiting yourself to just a few ounces of lean animal protein per day is the suggestion to avoid gout pain.

DO Eat: Low-Fat Dairy

Giving up meat is hard enough, but imagine if you had to give up dairy because of gout, as well. Thankfully you don’t have to, as long as you’re sticking to low-fat or nonfat dairy products. Dairy was at one point to be thought of as something that makes gout worse, but a more recent major study said that milk drinkers that stuck with skim milk decreased their gout symptoms. This also meant that low-fat yogurts and other forms of dairy would be helpful in preventing gout flare-ups, and uric acid levels decreased in just a couple of hours after eating this form of dairy.

DON’T Eat: Gravy

Most of us have eaten gravy, even if we don’t know the exact ingredients. Most brown gravy in the United States is made up of roasted meat or poultry, combined with vegetables and water. It makes for a tasty dressing for certain foods, but it’s something to avoid if you have gout. Because it’s made of the juices from meats, you’re almost extracting purines directly from animals to make gravy. Doctors have found that just about any other type of dressing or sauce is better for gout than gravy, as the high concentration is almost certain to lead to a painful flare-up.

DO Eat: Sweet Potatoes

Many of the vegetables that we eat on a regular basis are actually high in purines, but vegetables haven’t been linked to an increase in chances for gout or an increase in symptoms. Sweet potatoes are among the vegetables that are lowest in purines, and carry plenty of anti-inflammatory properties. By not adding to your uric acid levels while also decreasing the amount of inflammation in your body, sweet potatoes are among the most suggested vegetables. The general rule of thumb for gout sufferers is that orange vegetables (such as carrots) are the best for your diet.

DON’T Eat: Certain Seafoods

Overall, seafoods present a lot of great health benefits. Unfortunately for gout sufferers, many of the seafoods that we love aren’t going to see much of a benefit. Doctors suggest that you avoid seafoods such as trout, scallops, sardines, anchovies, mackerel and tuna if you want to prevent gout and the pain associated. That doesn’t mean that all of the seafoods you love aren’t available, though, as you can still eat a moderate amount of fish such as salmon, catfish, tilapia and tuna. As long as you aren’t frying these types of fish, you’ll see an overall benefit that includes reduced chances of gout.

DO Eat: Whole Grains

Whole grains make up a huge part of the daily suggested diet, with doctors saying that you should be getting around half of your calories from this category. By doing so, you increase your overall health and reduce chances of gout, as they’re low in purines and high in nutrients that reduce inflammation. Whole grains such as barley, millet, rye and buckwheat were found to be the best for preventing gout in the long run.

DON’T Eat: Asparagus

We mentioned earlier that many vegetables are high in purines, but ones such as sweet potatoes are still fine if you have gout. One vegetable that you should avoid, especially cooked, is asparagus. While not as high in purines when raw, you shouldn’t eat more than one serving of cooked asparagus at a time, as well as spinach. These vegetables have the highest concentration of purines, even if they are healthy for you overall.

DO Drink: Coffee

There have been some studies that showed that coffee can actually increase the chances of gout, but you actually lower your chances with the more coffee that you drink throughout the day. When not adding cream or sugar to your coffee, the study found that over more than 45,000 people that didn’t have gout reduced their chances of developing gout by around eight percent with one to three cups per day. For those that drank more than five cups per day, they were able to reduce their chances of gout by nearly 60 percent! Doctors suggest that you stick to drinking plenty of water to avoid gout, but just know that coffee isn’t off the table like some might think.

DON’T Drink: Beer

Avoiding alcohol should be at the top of your list if you suffer from gout, though you can have the occasional glass of wine or drink of liquor without having to worry. It’s when you have several beers at a time, though, that you’ll really experience problems. Beer has a massive amount of purines in each serving, and within a few hours can drastically increase the amount of purines in your body. One study showed that you increase your chances of gout by 50 percent if you have a daily beer, and it only gets worse the more you drink, with those that already have gout suffering from worse flare-ups when drinking.