Health Tips

10 Breakfast Secrets That Will Help You Lose Weight

You want to lose weight, but everything you do, doesn’t seem to work? Let me guess, you drink coffee every morning, you always wake up late, and you probably eat granola for breakfast.

Change all of that and you will probably lose 10 pounds in one week, and the evidence to that was found by Zero Belly Breakfast, who made a research and found that people lost over 30 pounds when they had high-protein breakfast every morning.

The secret to a healthier life and body depends on the choices you make in breakfast, and according to The National Weight Control Registry, maintaining a healthy breakfast is the main reason to a successful weight loss journey.


In order to never skip breakfast every day, you should prepare it the night before. Your choices then will be healthier and easier than in the morning. Overnight oats are the best option, and heating it up in the morning is up to you.

After all, you will able to enjoy it with the nuts, fruits or fat-busting cinnamon. The oats are filled with fiber, which will help you feel full and prevent you from snacking the whole morning.


Weight loss is green tea’s best friend. Whenever you want to make your waist smaller and your belly healthier, prepare green tea. It will not only help you lose weight from around your waist, but it will also boost your metabolism, which means more calories will be burned.

If you drink 4 to 5 cups of tea daily and added 25 minutes of sweat session to it, you will absolutely lose way more pounds than you ever expected. Meanwhile, coffee does the opposite; it doubles the belly fat.


Being an early bird may not be an easy thing to do considering how tiring your days and nights go, but for the sake of losing weight, it is worth it.

According to a study by Northwestern Medicine, the late sleepers consume over 245 calories per day, don’t eat the needed amount of vegetables and fruits, and they consume way too much fast food.

According to a different study by Roehampton University, morning people are generally skinnier, healthier, and happier than night owls. So don’t forget to set your next alarm 15 minutes earlier for tomorrow.


What if you wake up every day to a text reminding you of your calorie budget? It may sound weird but it is an effective way to help you make healthier eating choices.

So while setting your alarm, make sure to label it with a good old-fashioned name to motivate and remind you to eat only healthy things throughout your day, especially your breakfast.


Right after you get up from your bed, open all the blinds and let the sunshine take over your whole house. Being exposed to the bright light first thing in the morning can lower body mass index (BMI) regardless of how much you will eat.

Keep in mind that only 20 to 30 minutes of morning light is enough, and also, make sure to wear your clothes first.


According to The Journal of Clinical Endocrinology and Metabolism, having one glass of water before breakfast increases the rate of burning calories. However, 2 tall glasses of water (17 ounces) will boost your metabolism by 30%. The experts advise making drinking water every morning a habit, even if you are not willing to lose weight.


The best way to lower the percentage of your body fat is by working out as soon as you roll out of bed. You can go to the gym and get on a treadmill for a solid 20 minutes sweating-session in order to have better chances of losing weight.

Since your body is still in a calorie deficit, it will be using the restored fat as a source of energy, thus, more burned calories.


If you eat the same thing every single morning, you may get bored, and eventually, stop eating breakfast. Make it interesting every morning and allow one day to be your cheat day; you can have your “cheat” meal during breakfast.

One day, you have oatmeal with your favorite fruits and nuts. The second day, you can make a burrito with avocado, scrambled eggs, shredded chicken, and tomato. The third day, you can just have cereal, etc!


After a long night of fasting and burning calories, you have to feed your muscles during the most important meal of the day so they won’t experience any breakdown. Eggs and oatmeal are the best sources of protein in the morning, and they both taste delicious with the right supplements, so go crazy and “protein-up” your muscles.


As we mentioned, protein is very important, and so is fiber, healthy fats, and good carbs. Basically, your breakfast has to always stay balanced with all the needed nutrients.

The protein and fats break down slowly, which will keep you fuller for longer, while the carbohydrates are going to energize you and keep you going throughout the whole day. You can find them all in the whole grains and bananas.


Things You Need to Avoid Sharing with Your Loved Ones

You’re actually never too close to anyone to the extent of sharing these items with them. There are some huge hygiene red lines you should never ever cross, not even with your significant other.

In fact, sharing a couple of personal items that seem totally harmless can be much more dangerous than you may think. Well, you can always feel free to share if you like brushing your teeth with nasty viruses and washing your body with invisible disgusting fungus.

To stay healthy and keep your loved ones safe, follow this simple rule “Never share!” If someone asked to borrow any of these things, just say “No,” or refer them to this article.


First of all, bar soaps do not clean themselves! Each time you use the bar, you contaminate it with organisms (could be friendly germs or severe pathogens humans normally carry) from your skin.

Surprisingly, even if you’re using an antibacterial soap, the bar is still going to be an ineffective germ eliminator compared to alcohol. And there would be even worse consequences in case you’re storing the soap in a wet spot, simply because, as you may already know, all the nasty stuff (viruses, fungi, and bacteria) tend to thrive in moisture.

Another level of danger includes stomach flu (or norovirus) and CA-MRSA, which is a bacteria responsible for severe infections and illnesses.

However, according to experts, sharing soap with your partner can be less harmful since your bodies have familiarized to one another’s bacteria.


You may have already noticed a funny smell on a towel at least once, well, what you sniffed there is actually mildew, fungus, and bacteria that are living and thriving on that bathroom towel.

So don’t be surprised if you got pink eye, acne, or skin infection, after using a contaminated towel. Besides bacteria and fungal infections, towels can also transfer the aforementioned dangerous CA-MRSA bacteria.

You shouldn’t only keep your towels to yourself but also wash them after every 4 uses and make sure they’re completely dry.


The downside of these colorful balls is that they never get to fully dry between uses, making it easier for viruses and fungi from your dead skin cells to thrive.

An infected loofah can transmit various infections, and the same applies to washcloths. You sure don’t want to get any nail fungus, acne, or worse, ringworm. Generally, if the item is usually wet, never ever share it.


Even if it’s an emergency case, never use your friend’s or anybody else’s razor! Here’s why, while shaving, the razor doesn’t only remove hair but also gathers dead skin cells along with bacteria.

And the more individuals use it, the greater is the risk of infection. Dangerously, cuts and abrasions caused by razors can also transmit terrible blood-borne diseases such as HIV and hepatitis C.

Also, the trimmer should never be shared unless it was sanitized properly. Used trimmers can transmit bacteria, boosting your risk of getting folliculitis (inflammation of hair follicles) and acne.


Experts explain that, under the surface of our lips, we find a huge network of blood vessels that can absorb anything you apply, allowing bacteria to travel through your mouth’s membranes into your bloodstream. This simply means that sharing is virus spreading.

As for those precious little cream jars, they get contaminated with new germs every time somebody dips a finger in. These germs eventually end up on the next user’s face. If you need to share some, use a Popsicle stick or Q-tip.


Nail clippers are a big no-no, even if both of you apparently have healthy and clean nails. Sharing clippers is risky because they’re used on toes and fingers, where fungus and warts like to hide. This can result in nail fungus or plantar warts.

You can use alcohol to clean your clippers after use but it’s best to keep them for personal use only.


If you’re going out and notice a couple of stray hairs preventing your eyebrows from looking flawless, you may be ready to borrow tweezers from any stranger because how harmful can it be! Well, very!

As long as the tweezers are clean, there’s no big risk in sharing them. However, once you use them to dig out an ingrown hair (we all do that), they become ready to transmit blood-borne diseases.

Although the transmission of dangerous diseases like HIV or hepatitis C using infected tweezers rarely happens, it’s still possible. For extra safety, clean your tweezers using alcohol in case they came in contact with blood (even if you can’t see it).


Besides being gross, sharing used sticks can lead to infections. Actually, certain types of deodorants work by destroying odor-causing bacteria, offering extra protection. Yet, most deodorants, particularly organic types, only cover the smell with fragrance.

This makes it easy for underarm germs to move and live on the stick. So unless you wipe down the stick with alcohol, you should never share it.


Imagine how gross it can be to wear old filthy flip-flops… That’s exactly how wearing your friend’s pair can be!

You should consider shower shoes to be as personal as your toothbrush since your feet’s fungus and bacteria tend to live on your shoes, particularly when there’s plenty of moisture.

Sharing a pair of flip-flops can actually transfer viruses, warts, and athlete’s foot.


When you forget your earbuds at the gym, you might be willing to dive in the trash for a pair, but experts say you should better do without them. Earbuds collect plenty of ear bacteria, which increase while exercising due to the extra moisture and warmth.

Moreover, sharing earbuds is sharing bacteria that can live in your earwax and lead to pustules, boils, or infections. In case you really need to share, dip a cotton ball in alcohol and wipe down the earbuds before and after sharing.

10 Home Remedies You Can Find in Your Kitchen


What it is: A spicy root used in cooking, ginger is available at most grocery stores, health food stores and Asian markets. It’s been used for thousands of years in Asian and Indian medicines.

How to use it: Try grating a teaspoon into warm water to create a tea to soothe sore throats. It also comes in a candied dried form, which you can use to soothe your stomach (or throat) as needed. You can also buy pickled, thinly sliced ginger, like you see at sushi restaurants. In restaurants, ginger is used as a digestif to end the meal and as a palate cleanser between courses. Use it the same way in your cooking or add it to spicy or citrus dishes.


What it is: Believe it or not, an olive is actually a fruit. It’s edible and produces oil used in cooking and other applications. Olives are grown in the Mediterranean and they’re cured and fermented before they become edible.

How to use them: Simply eat a few olives to stave off feelings of nausea from morning or motion sickness. As we all unfortunately know, that awful watery-mouth feeling is usually a precursor to throwing up. Well, the tannins in olives dry up your saliva to ease that icky feeling. They also have a lot of “good fats” and vitamin E, so they’re a healthy addition to your diet. The green ones are less ripe than the black ones, and can have a milder, fruitier flavor.


What it is: Peppermint is a natural herb. The leaves are dried for tea or used to extract essential oils. You can find peppermint as an essential oil, dried leaves, or used as a flavoring for candy and foods. It’s also used to scent many things and can be used in aromatherapy applications as well.

How to use it: I love peppermint. (Who doesn’t?) It does all sorts of wonderful things. Sipping peppermint tea or adding a few drops of oil to a glass of water can help with digestion. (Hence, the popular after-dinner mint.) It’s a stress soother, and popping some peppermint (or cinnamon) gum can ease your anxiety and frustration when driving.


What it is: We all think of dandelions as weeds, but they’re a surprisingly hearty and useful little plant. Their greens can be used in salads and as flavoring in root beer, plus they can even be used to make wine! While they’re definitely bitter, they contain loads of vitamin K and C—adding a boost of health and flavor to dishes all over the world. The leaves (and sometimes the flowers) are also dried for tea.

How to use it: Dandelion tea is used for many detoxifying and liver boosting purposes in herbal medicine. It’s a diuretic, so it’s often used to ease bloating and cramping. The tea can be a little bit tannic and bitter, so add a little honey to help it taste smoother.


What it is: That sweet, delicious white stuff in your cupboard, which comes from plants (sugarcane and sugar beet). Sugar is a carbohydrate, and we’ve all heard a lot about health concerns surrounding our overuse of sugar—from diabetes and weight gain to the effects it can have on the brain and nervous system.

How to use it: In the case of hiccups, sugar is one of the fastest and most commonly used remedies. Literally: a spoonful of sugar is the cure. It works by stimulating your vagus nerve, causing your diaphragm spasms to stop (the cause of the hiccup in the first place). Frightening someone or getting them to hold their breath can also work, but it’s a less “sweet” solution.


What it is: Baking soda typically comes in that familiar little yellow and orange box. It’s a crystallized form of the alkaline chemical compound sodium bicarbonate. It can be used for a variety of applications from deodorizing to neutralizing acids to baking.

How to use it: For bee stings and poison ivy, make a paste from water and baking soda to soothe the burn of the sting, ease the redness and itchiness, and alleviate the soreness. For tooth whitening, try making yet more baking soda paste or even adding a little to your toothpaste. It can feel a little gritty, but it polishes your teeth and removes stains. Baking soda can be used to soothe (not cure) urinary tract infections until you can make it to the doctor. Dissolve a teaspoon of baking soda in a cup of water and drink to neutralize the acid in your urinary tract, soothing the urgency. The antibacterial properties of baking soda also help hold the infection at bay, but again, this isn’t a cure. You still need to get to the doctor as soon as possible. Lastly, baking soda is great at absorbing odors, which is why you put the box in the back of your fridge, sprinkle it on carpets and more. So if you have foot odor problems, sprinkle baking soda in your shoes to combat odor and keep things smelling and feeling fresh.


What it is: Made from fermented cider or juice, this acidic amber-colored liquid is a go-to for many applications. It’s used in baking, for pickling and preserving, and for adding flavor to dishes in the kitchen.

How to use It: Adding two tablespoons of apple cider vinegar to a glass of water can soothe stomach and colon linings while fighting off bacteria. Mix two tablespoons with water (and if you need to, add a little honey) and gargle to soothe a sore throat. Apple cider vinegar has probiotic properties, which can oust harmful bacteria. Because of that, it’s also helpful as a foot soak to combat smelly feet and as an astringent for oily or acne-prone skin. (Use a few drops on a cotton ball after washing your face.)


What it is: Cornstarch is a thickener made from corn kernels. It’s a dry powder used in baking, soups and sauces. It can also be used as shampoo!

How to use It: When combined with a little cocoa powder (for color) and essential oil, cornstarch shampoo can absorb excess oil and sweat, prolong your hairstyle and make your mornings much easier. The best part about this dry shampoo is it smells amazing! Try cinnamon oil for a Mexican hot-chocolate scent or orange oil for a yummy chocolate orange. This stuff’s easy to make and keeps for a long time.


What it is: We all know what garlic is—a strongly scented and flavored root used in almost every style of cooking. It’s easy to grow, inexpensive and easy to come by.

How to use it: Garlic has been touted as a miracle cure—a healthy remedy for many ailments from yeast infections to fatigue. With antifungal and antibiotic properties, this little root does have a lot of benefits, including boosting your immune system. When you’re sick, a hot bowl of chicken soup (with lots of garlic) just may clear your sinuses and speed along the healing process. It’s been well studied and proven to help give you a boost. If you can handle it, raw garlic actually works better, as cooking can dull the effects. Consider adding it to your salad dressing or after your dish is cooked to make it a little more effective.


What it is: A fatty oil taken from the flesh of the coconut. It’s a little thinner than solid vegetable oil and a little thicker than olive oil. It has a wide variety of uses and it’s the favored internet cure-all sensation for the past few years. (Just don’t believe everything you read!)

How to use it: While it may not do everything the internet claims, we do know coconut oilmakes a great moisturizer and smooths fly-aways, plus it can be used in cooking. It’s wonderful for moisturizing your elbows and lips, and it’s a gentle and effective makeup remover.











Weight Loss Tips For Lazybones Person

We all like to stay fit and in good shape. However, we are also fully aware that Losing weight is not an easy goal to achieve! It requires much effort, time, patience.

In addition to adopting a new and healthy lifestyle that includes a balanced, nutritious diet, regular exercise, and above all commitment!

However, doing all this is quite torturous for many people, especially, the lazybones! Worry not, you will not spend the rest of your life fat and miserable.

Here are some quick, simple, and effective tips that can help you shed some pounds without much effort!


Never ever underestimate the power of this liquid of life! Water will not only keep you well hydrated but will also help you lose weight! Oh, yes, you read it right! water can, in fact, help you shed the unwanted pounds easily and without having to make great efforts. The key is drinking it on the right and perfect timing!

To easily lose weight, you should at least drink 1 to 2 glasses of water 30 minutes before each and every meal. This will certainly help your metabolism to have a fresh start and will also help you consume less.

Water will make you feel partly filled which will prevent overeating. That’s not everything, drinking enough water can also lessen your sweet tooth and prevent you from raiding the fridge every now and then.


Mindfulness is one of the most effective ways to lose unnecessary weight and stay in good shape and health. It requires no effort at all but your willingness and determination to taste every flavor and appreciate every bite.

To practice mindfulness, you’d better focus in nothing else but your dish. Ignore all the other distractions around you, turn off the television, don’t speak on the phone, and most importantly don’t rush.

Take all the time needed and make your mealtime a sacred ritual where you tend to appreciate the blessing of the food you have. By practicing mindfulness, you will notice that you are eating less and enjoying more what you eat.


To avoid eating too much, you’d better eat in small plates and use chopsticks. This way, you will only eat the small amount of food you have on your plate. Plus, the chopsticks will help you eat slowly, which will make you feel full quickly.

However, if chopsticks are a real struggle for you, then, stop torturing yourself, my dear. You can opt for other alternatives such as a small spoon or fork.


Lazybones would fall in love with this tip! In fact, they would fall in love with anything that requires less effort and movements. Anyways, sleeping enough can at least guarantee that you won’t take trips to the kitchen to snack on unhealthy snacks.

In addition, a good night sleep can have a positive influence on your metabolism and will even regulate the hormone levels that can help you stay fit and in shape. Guess what? You can easily burn 50 to 100 calories per hour while you are sleeping, which is really cool!


We are not saying that you have to freeze yourself to lose weight, but what we are saying is that try to sleep in a room where the temperature is a bit low and not freezing! For instance, you can sleep with your window open or very simply turn down your thermostat.

According to a research conducted by the National Institute of Health, sleeping with a temperature of 19°C can help your body to easily shed more extra pounds by getting rid of calories while trying to burn fat in order to maintain its temperature.


You don’t really need to torture yourself by avoiding the consumption of foods you like. However, you should be smart and practice moderation in whatever you eat. Try to keep your menu diversified and let it include salmon, eggs, nuts, olive oil, green tea, and many other nutritional ingredients.

These valuable nutrients are highly rich in all essential vitamins and even minerals that the body needs. Plus, they are also considered powerful fat burners that can help you to effectively lose weight.

Don’t forget to add scents of scents of citrus or peppermint in your food menu as they are able to reduce your appetite.


Again, eat everything you want to eat with moderation! If you love cookies or chocolate bars, you can always have them, but you just have to reduce the quantity.

Let’s say, instead of eating three cookies, it is enough to have only one and it’s better if you have it in the morning. This way, you will have time to burn all those calories during the rest of the day. Fair enough, right?

Strict prohibitions will only make you crave more those food items you have deprived yourself of eating and will also increase your stress level, hence a remarkable increase will occur in the bad hormones, which will definitely not help you shed weight.

So, now you can fully understand that moderation is your key and not prohibition!


This tip will not only keep your teeth white and your smile shiny and healthy, but it will also help you shed more weight! You must be really surprised to hear this, but guess what?

Brushing your teeth after each and every meal and making it your favorite habit will help you stay away from food. How is something like this even possible? Well, lazybones people would definitely prefer to wait until the next meal than brush their teeth every now and then, Right!


A study published in the International Journal of Obesity expose that laughing will lead to an increase in the energy expenditure by 20 percent. Plus, you will have the chance to work your abdominal muscle without actually making a physical effort.

Life is too short, so avoid stress as much as you can and laugh to lose more weight! What are you waiting for? Turn your favorite comedy on and start exercising!


If you wanna still save time and lose weight while watching a TV show or reading your favorite book, then, start using hot compresses. The latter can heat your body and make you sweat.

So, you can target any place in your body that you want to reduce its size and make it slimmer by placing on it hot compresses. The most popular ones are salt and ginger ones!

Please don’t forget to comment down below and share with us lazy weight loss hacks that helped you!

8 Best Home Remedies That Will Help You Cure A Toothache

Dental issues are very common nowadays and you are definitely not the only one suffering from this issue. Unfortunately, the number of people affected with this annoying and uncomfortable issue is rapidly increasing and that’s due to many reasons, including cracked teeth, loose fillings, infections, cavities, and more!

Luckily, there are many natural ways to treat this issue and get rid of the pain. These ways are not only effective but also healthy and can help cure other dental pr gum issues you might be struggling with!

Still, you should keep in mind that these methods are only temporary and can only help you relieve the pain for a certain period of time. Hence, you need to figure out the real source of the pain and to do so, don’t hesitate to call your dentist and schedule an appointment soon !


If you are desperately looking for an effective toothache home remedy that will help relieve the pain and make you feel better in quite a short period of time, you’ll find nothing better than clove oil.

In fact, it is considered as one of the best natural toothache pain relievers and that’s due to one of its main elements known as Eugenol. The latter is a natural anesthetic that is famous for reducing dental pain.

However, clove oil should be used very carefully as applying the oil directly to the affected area can lead to other annoying issues such as the irritation of the tongue and the sensitive gums.

How to use the clove oil :

– Grab a cotton pad, pour 2 drops of the clove oil, and then place it on the affected area. Surprisingly, you will notice that the pain is disappearing after some couple of minutes, say after 15 or 30 minutes.

– Another way you can relieve the dental pain is by chewing a whole clove after placing it in the affected area. You should feel better after half an hour or so!


The Celtic sea salt numerous health benefits cannot go unnoticed! It is widely famous and used to regulate the heartbeats, strengthen immunity, balance the blood pressure, and interestingly relieve a toothache.

In fact, sea salt is considered as the best medicine for a toothache and that’s due to its natural antibacterial properties. This means that sea salt is capable of killing the bacteria that are causing the infection and eventually reducing the dental pain.

In addition to this, it’s also good to note that Celtic sea salt contains about 60 traces of minerals that can help in effectively healing wounds.

How to use the Celtic sea salt :

– Fill a tbsp with salt.
– Mix the salt with warm water.
– Gargle and swirl until the glass is finished.


You are in a remote area enjoying your best getaway weekend and then suddenly you have a severe tooth pain? We can fully understand how frustrating this could be.

No one would want to experience this but should you not worry as there is always a way out, especially when it comes to relieving dental pain. Peppermint tea bags can be a very effective temporary solution that could really save your life in cases of emergency like this one!

In fact, peppermint tea bags are one of the best toothache remedies that can treat severe toothache pain and calm sensitive/irritated gums. Moreover, peppermint tea is loaded with anti-inflammatory as well as natural anti-bacterial properties.

How to use peppermint tea :

– You can take advantage of a used tea bag and apply it to the affected area. However, let it cool down first before applying!

– You can grab a used tea bag, place it in the freezer, and leave it there for a few minutes. Once its cold, you can place it on the affected area in order to relieve the dental pain.


Onions have a good reputation for many different reasons. They are very healthy food items that are characterized by their antimicrobial and anti-inflammatory properties.

This means that they are the perfect and best home remedy to relieve pain, heal irritated gums, and prevent tooth decay. And guess what? Onions can also kill the bacteria that cause the teeth and gum infection and all the other germs in the oral cavities.

How to use Onions :

– Cut a large chunk of onion and chew on it. Keep chewing until the strong taste disappears

– Don’t hesitate to repeat the same process with another piece of onion.


This is an old remedy that has been used for centuries to relieve a toothache. It is very effective and worth trying! Applying a cold compress to the painful area would help numb the nerves and eventually reduce the pain, swelling, and even inflammation.

However, no matter how severe is your toothache, never directly apply ice on the affected area. Instead, make sure you wrap the ice in a piece of cloth first.

How to use cold compress :

– Make sure you wrap some ice in a piece of cloth.

– Apply it on the outside of the mouth as you can see in the picture above and leave it there for about 20 minutes.

– Repeat this every few hours to prevent the pain.


This food item is loaded with essential vitamins and minerals. It is also highly appreciated for its antibacterial, antioxidant and anti-inflammatory properties. No wonder, it is extremely useful and beneficial for our overall health and well being!

Wheatgrass is also effective when it comes to treating bacterial infections and reducing inflammation and this is due to its important element, chlorophyll.

How to use wheatgrass :

– Use it once or twice as a mouthwash.

#7 – THYME

This is a natural herb that belongs to the mint family. It is rich in antimicrobial as well as antibacterial properties. This means that it can be effectively used as an antiseptic and a disinfectant. It can also be used to kill bacteria, germs and relieve dental pain.

What makes thyme a good choice is Listerine, which is one of its key ingredients that have the ability to fight bad breath and kill all the germs that may cause potential dental issues.

How to use Thyme :

– Grab a cotton pad and add some 4 drops of the oil and then add another 2 drops of water.

– Place on the affected area and leave it there for about 10 minutes.


Garlic can do wonders and it is widely known for its health and healing properties. It is also a great source of phytochemicals that have the ability to boost your immune system and fight various infections.

That’s not everything as garlic can be also used in preventing tooth decay, relieving teeth pain, and killing the germs that might lead to the development of cavities.

How to use garlic :

– Grab a clove of garlic and start chewing on the side of the affected tooth.

– Repeat the same process until you no longer feel the pain.


Crazy Health Tricks That Really Work

Many methods to improve your health are pretty straightforward: to lose weight, eat less and exercise more; to boost your energy, get more sleep; to prevent dehydration, drink more water. Others, however, are totally counterintuitive. The following tips really do work but they may leave you scratching your head.

To Wear a smaller size,gain weight

Muscle weight, that is. If two women both weigh 150 pounds and only one lifts weights, the lifter will more likely fit into a smaller pant size than her sedentary counterpart. Likewise, a 150-pound woman who lifts weights could very well wear the same size as a 140-pound woman who doesn’t exercise. The reason: Although a pound of fat weighs the same as a pound of muscle, muscle takes up less space, says Mark Nutting, fitness director of SACO Sport & Fitness in Saco, Maine. “You can get bigger muscles and get smaller overall if you lose the fat,” he says. “The bulk so many women fear only occurs if you don’t lose fat and develop muscle on top of it.” Cut back on calories and add weight to your workout to lose inches.

To eat less,eat more

Grabbing a 100-calorie snack pack of cookies or pretzels may seem virtuous, but it’s more likely to make you hungrier than if you ate something more substantial, says Amy Goodson, RD, dietitian for Texas Health Ben Hogan Sports Medicine. “Eating small amounts of carbohydrates does nothing but spike your blood sugar and leave you wanting more carbs.” Goodson recommends choosing a protein such as peanut butter or string cheese with an apple. “They are higher in calories per serving, but the protein and fat helps you get full faster and stay full longer—and you end up eating fewer calories overall,” she says.