50 Healthy Ways to Lose Weight

Feed: Skinny Ms.
Author: Skinny Ms. (EW)
Subject: 50 Healthy Ways to Lose Weight

by Skinny Ms.


Trying to lose weight can be frustrating when you’re just starting out. When making any healthy change to your lifestyle, remember that your meals don’t have to be completely different or without flavor and that exercise is fun. Your main obstacle is going to be yourself. That your healthy diet change is a lifestyle change – no going back. Here are 50 healthy ways to lose weight all separated into four nifty, easy to remember categories.

I. Food

Zucchini Ribbon Salad With Pine Nuts and Parmesan Shavings

1. Nourish your body. Counting calories can lead to a diet free of fats, sugars, and nutrients. Fat and natural sugars found in foods such as fruit and vegetables are vital for bodily function. Eat foods you know to be good for you like lean meats, whole grains, and healthy fats.

2. Eat your vegetables! Not only will veggies make you feel super full without all the extra calories, but they are packed with essential nutrients. This is a classic example of how to make your calories count. Try these recipes for ways to eat more veggies.

3. Make the foods you already love healthier. It is not terribly hard to replace your pizza crust with cauliflower or to bake your chicken instead of frying it.

4. Add healthy foods you love to your diet as you take unhealthy foods out. A snack does not have to be “snack food,” but it could be your favorite fruit or vegetable with a healthy and delicious dip. Find healthy foods you love and add them into your diet so it does not seem like you are cutting out all the best foods.

5. Have cleaned and cut fruits and vegetables ready to go in your fridge. Most of the time, a snack is a ready-to-go item good for a quick munch. There is no time to be cleaning your fruit or cutting up a carrot. Make sure you have no excuse and prepare your healthy snacks in advance.

Baked Apple Chips

6. Lose your water weight. This quick and significant loss is going to boost your confidence and give you a good start to your diet. Add foods like broccoli, cucumber, and spinach to your snack routine to help you lose that retained water that is making your bloat.

7. Say goodbye to processed foods! Know what you are putting into your body. Treat it like a temple and do not profane it with chemicals. If you cannot pronounce it, put it back.

8. Cut out the artificial sweeteners. Unless you have a medical condition prohibiting real sugar, go for the real deal, such as coconut palm sugar, stevia, honey or any of these all-natural unrefined sweeteners. Artificial sweeteners do not work. Your body knows it is not getting the sugar it requires, and it will crave the real thing. Use of the artificial will only increase your craving.

9. Fiber! Fiber! Fiber! Make sure the foods you eat are giving you your required serving of fiber. Though it is not a miracle weight-loss substance, the fiber you obtain from healthy foods will make you feel fuller faster, thus decreasing your appetite and increasing your weight-loss ability.

10. Eat spicy, flavorful foods. It just sounds right that hot foods will help burn calories and jump-start your metabolism, but flavorful foods have another trick up their sleeves. The stronger the flavor, the faster the signal telling the brain that your are, indeed, eating a meal. Eat delicious foods and let your brain in on the action sooner!

II. Exercise

30 Day Beginners Running Challenge

11. Burn more calories than you take in. Seems pretty obvious, but with all these diets proclaiming miracle foods and methods, it is easy forget the obvious. Exercise is going to make you very happy with your diet.

12. Cardio. Running is a classic exercise for a reason: your body is going to burn fat to keep up. Try downloading our free 5K Running Guide for Absolute Beginners it starts with cardio walking and alternates/ Cardiovascular workouts are the best way to melt the fat off.

13. Yoga. True, you can burn more calories with cardio and aerobic exercises in one hour than with yoga. The benefits of yoga are mostly in setting a good mindset-foundation. Yoga includes routines that help people become more in tune with their bodies; understanding how their bodies work and move in a very calm way so they can see what their body needs by way of exercise and nutrition. New to yoga? Here the types of yoga are explained.

14. Strength-training. Muscle burns an average of 25 more calories than fat does while at rest. Strength of body may also create a strength of mind, giving you more confidence. Try this Fat Burning, Muscle-Building Workout.

15. Replace Happy Hour with Healthy Hour. Do a fun, active activity with your friends after work. Go for a run or a walk. Hit the gym or play your new fitness video game. Just make it fun and active. If you have a family at home, include them by taking the Family Fitness Challenge.

III. Psychology

50 Healthy Ways to Lose Weight

16. Keep a food journal. Recording everything you eat seems tedious and maybe even a little embarrassing, but it is a sure way to help you understand why you eat what you eat and why you eat when you do. Record your meal, when you ate it, and how you felt before, during, and after you ate. When you understand why you do something, it is going to be easier to remedy.

17. Share your meals. Sharing a meal with a friend or family member can help you bond with them, yes, but it can also prevent you from consuming excess calories. Sharing an order is what some of our readers have said they do in restaurants when taking the Skinny Plate Challenge.

18. Make your workout fun! You do not have to drive to gym to exercise. Play outside with your dog, walk around the park with a friend, or play on a soccer team. Just do something to be strong and active!

19. Refresh your music collection. If you dread your hour at the gym, give yourself something to look forward to: get some new music you like. Now the gym is a wonderful excuse to pop in those earbuds and rock out to that new album. We’ve put together some fun playlists such as our Couch to Gym Workout Playlist and The Power Hour Playlist.

50 Healthy Ways to Lose Weight

20. Get rid of the diet soda. Drinking diet soda can make you feel that you deserve a reward. This means you are much more likely to have that extra cupcake or slice of pizza. Cut the diet soda and drink a healthy juice or water with lemon instead. Try taking our 30-Day No Soda Challenge. Besides adding a touch of juice to seltzer or mineral water, you can try these making some recipes from these 13 Clean Alternatives to Soda.

21. Make your diet a team effort. Get healthy with a friend or two or three or four! This way you have people you with whom you can complain and celebrate your victories!
Follow us on Facebook and comment with others who are working on their weight loss goals.

22. Set attainable goals. You are not going to lose 50 lbs the first week – at least not without seriously damaging your body. Make goals to change your dessert to a yogurt, such as our Strawberries in Balsamic Yogurt Sauce, or to eat a delicious and balanced breakfast. These are easily done and brilliant ways to help your diet.

23. Do not grocery shop when you are hungry. This one may already be obvious from personal experience. You are more likely to make food mistakes and deviate from your carefully thought out list when your hunger whets your appetite for donuts and chips.
Try to add a few different items each week to your shopping list from our 50 Superfoods Shopping List- Plus Recipes.

24. Stop weighing yourself every day. Your weight-loss will seem slow, and you will lose hope that your diet is working. A weekly weigh-in will keep you on track and give you victories enough to know the diet is working. Healthy weight-loss is gradual. Give it time.

Curry-Roasted Acorn Squash

25. Double your side. When eating out, get a double serving of veggies when offered two side dishes. Practice this when creating your plate at home too. Roasted Broccoli with Red Peppers , Dijon Roasted Cabbage, Curry Roasted Acorn Squash make tasty veggie side dishes. A side salad such as our Classic Cucumber and Tomato Salad is also a good idea for a side.

26. Love yourself. Compliment yourself. Give yourself some credit. When you stick to your diet or replace something unhealthy with healthy foods, you are allowed to get excited. Make yourself an extra special lean and healthy dinner and give yourself a pat on the back! Our Skinny Lasagna Rolls are easy to make and freeze and are an award winning favorite.

IV. Lifestyle Change

50 Healthy Ways to Lose Weight

27. Do not skip meals! Skipping lunch will mean a huge dinner. Starving and indulging yourself wreaks havoc on your metabolism. In fact, you can eat 5 small meals, including snacks, through out they day instead, like in our 5 Daily Menus.

28. Keep busy so you do not eat out boredom. Eating is common when people need something to do with their hands. Do not let your boredom dictate your weight. Stay active and moving to avoid the pitfalls of idle hands.

29. Drink lots of water. This is an excellent way to stave off hunger until your next healthy snack or meal. Just be sure you drink slowly so the water hits your bloodstream instead of just flushing straight through you.

The Forever Weight Loss Fridge

30. Get tempting foods out of the house. When it comes to your health, wastefulness is not an excuse. Get the junk out of your life. Here are some ideas to Organize Your Pantry for Weight Loss and to Organize Your Fridge for Weight Loss.

31. Eat from a real plate at a real table. Fridge grazing leads to overeating of the wrong things.

32. Use a smaller plate. It is a habit to eat whatever portions are in front of you. Make those portions small and use a saucer. If you would like to, take our Small Plate Challenge.

33. Portion out your meal via your plate. You can fill half your plate with veggies and some fruit. Put your whole grain in a quarter of the plate, and fill the last quarter with your lean meat or protein-packed food item.

34. Plan your meals and snacks. This way you can prepare your healthy meals in advance, making your homemade dinner seem better and as easy as the pizza you could pick up. Download our free Clean Eating Menu Planner.

35. Cook your own meals. Being involved in the preparation of your meals means you know what is in it. Remember: your body is your temple.

36. Do not starve yourself! This shuts down your metabolism. Your body will think you are heading into famine conditions, and it will quickly begin to store energy as fat from any food you do eventually consume; all to help you survive this famine you created for yourself.

37. Fast. Eat when you are active and let your digestive system get its work done. Eat your last meal a little early and give yourself a good 14 hours before you break your fast.

50 Healthy Ways to Lose Weight 003

38. Wake up with the sun. Or as close as you can. Sleeping abnormal and varying hours can mess with your internal clock and your metabolism.

39. Get your eight hours in. Hunger, overeating, and weight gain are all direct effects of lack of sleep. Quality sleep is essential for weight-loss. Make yourself a simple glass of chamomile tea before bedtime or try these 3 Yoga Classes for Better Sleep.

40. Eat small, healthy portions throughout the day. Your meals should not be more than 300 calories each with two 200-250 calorie snacks. Remember that you need to expend these calories throughout the day to lose weight. Try our 7 Day Weight Loss Menu that has small meals and snacks.

41. Eat when you are hungry, not when you are told you should eat. You may have to be a little strict at first, but once you know the difference between hunger and boredom, you can eat healthy when you are hungry, not just because it is a mealtime.

Cranberry Apple Sparkler

42. Try not to drink. Alcohol is a lot of calories and sugar that make you want more calories and sugar. Not to mention, your “patented” hangover cure is likely high in fat and calories. Our Sparkling Mint Lime Quencher, Cranberry Apple Sparkler, andour Sparkling Pomegranate juice are some ideas for mocktails to unwind with or have at a gathering instead of alcohol.

43. You can eat less healthy foods. Just eat them in small portions. Not allowing yourself to eat things you love can keep you frustrated and resentful, which might make you give up on that positive lifestyle change. Check out some of our Skinny Mini Desserts.

44. Stop eating out every night! This tip will save you money and calories.

45. Switch up your routine. Impromptu drinks or desserts do not have to spell disaster for your diet. By making small, healthy changes in your daily routine, you can treat yourself to a guilt-free margarita.

50 Healthy Ways to Lose Weight

46. Quit smoking. Smoking is going to make exercise a lot harder. Do yourself a favor and quit this unhealthy habit.

47. Do not buy snacks while you grocery shop. Making a snack a thing you have to go out of your way to get will make you less likely to want it.

48. Stop binge-watching television. You burn more calories sleeping than sitting on the couch. Use the time to get in some sit-ups, do some lunges, or even take a well-deserved nap. If you do watch the occasional show or the news, get your workout in while watching by taking the Couch Workout Challenge.

49. Do not skip breakfast. If you do not eat after 30 minutes of waking up, your body will set itself to store energy throughout the day, thinking it will not get enough food during the day. Eating a good 300 calories of protein, whole grains, and fruit will give your metabolism the kick start it needs.

50. Remember that this diet is really a lifestyle change. Dieting is a short-term thing, but your weight-loss is long-term and lasting; it requires a change in your life.

For most people, losing weight is a struggle, and most of that can be attributed to use of short-term, fad diets. Weight-loss is lifestyle change meant for the long-term. These 50 tips are just some of the healthy ways to help you lose weight. Make sure you get low-calorie nourishment from your food, sweat off those calories you take in, keep a healthy, positive attitude, and remember that you’re making a gradual change in your routine. Follow a healthy lifestyle, and you will be sure to lose those unwanted pounds!

For recipes and more tips on staying healthy, check out our Facebook and Pinterest pages along with our Newsletter!

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pH 101: Acid-Alkaline Balance & Your Health

From Kris Carr’s Blog…

pH 101: Acid-Alkaline Balance & Your Health


September 2, 2014|16Comments|

Hiya Gorgeous,

You may have heard about pH or the acid-alkaline balance in your wellness travels. I was oblivious to this concept when I began my health journey. But my overall well-being changed when I started to connect the dots between pH balance, inflammation and what I was eating and drinking. I’ve covered this topic in all of my books but I realize that I haven’t blogged about it for years. Since many of you are new readers (and some of ya could use a little reminder) I thought I’d tackle pH again today. Let’s dive in.

So what the heck is pH?

Remember high school science class? Well, if you don’t, here’s a little refresher course. The body maintains a delicate acid-alkaline balance. Everything from healthy cells to cancer cells to soil quality and ocean life is affected by pH. The term pH stands for “potential hydrogen” which is the measure of hydrogen ions in a particular solution (don’t worry if you’re not science-savvy, I’ll make this easy to understand!). In our case, that “solution” refers to our body’s fluids and tissues.

The pH scale measures how acidic or alkaline a substance is and ranges from 0 to 14. Seven is neutral. Below 7 becomes increasingly acidic, above 7 increasingly alkaline.

As with most health-related barometers, balance is everything. Proper pH varies throughout your body for many reasons. For example, your bowels, skin and vagina should be slightly acidic–this helps keep unfriendly bacteria away. Saliva is more alkaline. While your urine is normally more acidic, especially in the morning. In addition, your body regularly deals with naturally occurring acids that are the by-products of respiration, metabolism, cellular breakdown, and exercise. So clearly the goal is not to think of acid as “bad” and alkaline “good”. Again, it’s a delicate balance.

By far the most important measurement is your blood. For optimal cellular health, your blood pH must be slightly alkaline with a pH between 7.365 and 7.4. A basic understanding of how our bodies maintain an alkaline blood range is important for good health. Your body doesn’t just “find” the balance it works extremely hard to create it. When we make poor lifestyle choices or are burdened by a toxic, chemical rich environment, our bodies have to work harder to create homeostasis.

When there’s even the slightest chance that you could become overly acidic (due to food and lifestyle choices, environment, chemicals etc.) your remarkable body will mine alkaline minerals like calcium, magnesium, and potassium from your bones, teeth, and organs to neutralize the acids. It’s sorta like having a supply of inner Tums. This is fine every now and then. But pillaging your reserves over the long term can lead to osteoporosis and other health challenges.

14 Ways To Boost Your Metabolism

By Linda Melone

14 Ways To Boost Your Metabolism Faster Than You Can Say ‘I Want To Lose Weight’

Posted: 07/30/2014 8:30 am EDT

via Getty Images


By Linda Melone

Feel like your metabolism is stuck in slo-mo? Coaxing your body to burn calories more efficiently doesn’t require daily Spinning sessions or hours at the weight rack (though being in shape and building more muscle definitely helps). From adding an extra ingredient to your smoothie to watching a funny YouTube video, you can fan your metabolism’s flames in just minutes a day by adopting these research-backed habits.

· 1 Drink Before You Eat


Drinking two glasses of water before every meal helped dieters lose an average of 15.5 pounds (five pounds more than the non-water drinkers) over three months in a study presented at the American Chemical Society’s annual conference. Taking quick hydration breaks throughout the day also boosts your metabolic machinery, says JJ Virgin, celebrity nutritionist and author of The Virgin Diet Cookbook, and research shows staying properly hydrated keeps you feeling energized. Try to consume half your body weight in water ounces, Virgin suggests; a 150-pound person would drink 75 ounces a day.


· 2 Don’t Stop Yourself From Fidgeting

Cavan Images via Getty Images

When your annoyed coworker tells you you’re bouncing your leg, perhaps you can explain that you’re just doing some non-exercise activity thermogenesis (NEAT) — the expert term for fidgeting. Research shows that NEAT may help you burn an additional 350 calories a day. "Small bursts of activity, like running up stairs, pacing while you’re on the phone, or shifting around in your seat all count," says Tom Holland, an exercise physiologist and author of Beat the Gym. "It adds up quickly, so take advantage of any chance to move more throughout your day."


· 3 Add Whey Protein To Your Smoothie


When you’re tossing fruit, ice and other smoothie mix-ins into your blender, take an extra second to add one more metabolism-boosting ingredient — whey protein powder. "Whey protein increases calorie burn and fat utilization, helps the body maintain muscle, and triggers the brain to feel full," says Paul Arciero, a professor in the Health and Exercise Sciences department at Skidmore College who has studied whey’s effects on the body. All types of protein rev up your metabolism — protein has a thermogenic effect, meaning it makes your body produce more heat and, in turn, burn more calories — but whey may be the most effective non-animal protein. A study published in the American Journal of Clinical Nutrition revealed that fat oxidation and the thermic effect was greater with whey than with soy or casein.


· 4 Brew A Cup Of Coffee


Caffeine’s ability to speed up the central nervous system makes it a powerful metabolism booster. "In addition, coffee beans provide antioxidants and real health value," says Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine. "Provided your cup is not laden with cream and syrup, coffee can be a great way to give you energy as well as some antioxidants." Coffee has been shown to improve energy levels during exercise, especially endurance activity, and help people work harder longer, which therefore burns more calories. Drinking coffee after a workout can also be beneficial. Consuming caffeine after exercise increased muscle glycogen by 66 percent in endurance athletes, enabling them to more quickly replenish energy stores used through exercise, according to a study published in the Journal of Applied Physiology.


· 5 Swap In Green Tea


If you’re like an average American and drink three cups of coffee a day, consider swapping in green tea for one of them. In addition to giving you the metabolism-boosting caffeine jolt you crave, green tea is a rich source of antioxidants called catechins. And, in a study published in the Journal of Clinical Nutrition, drinking green tea combined with a total of three hours of moderate exercise a week reduced abdominal fat in subjects over a three-month period. "Unsweetened, brewed green tea was shown to increase calorie burn by about 100 calories per day," says Michelle Dudash, RD, author of Clean Eating for Busy Families. For best results, Dudash recommends fresh-brewed green tea only — it takes just a couple minutes to make. "Bottled green tea tends to have a lower concentration of the beneficial compounds," she says, not to mention that many are loaded with added sugar or artificial sweeteners.


· 6 Snack On Yogurt

Getty Images/Flickr RF

Probiotics, the healthy bacteria found in yogurt, pickles, and other fermented foods like sauerkraut, may help you lose weight — if you’re a woman, shows a new study published in the British Journal of Nutrition. Overweight men and women followed a 12-week weight loss diet; half of the volunteers also took a probiotic pill every day. Women in the probiotic group lost more weight than those in the placebo group and continued to lose weight during the 12-week maintenance period afterward (the probiotic didn’t make any difference for men).

Consuming probiotics in food form has other waist-friendly benefits: "Yogurt, like other full-fat dairy, also has a fatty acid called conjugated linoleic acid (CLA) that studies show can improve fat burning," says Virgin. Avoid fruit-on-the-bottom varieties, which can have as much sugar as a candy bar.


· 7 Take A Laugh Break

Shutterstock / WilleeCole

Go ahead, minimize your Word documents and Excel spreadsheets. Taking a quick break to look at funny cat videos on YouTube or take a Buzzfeed quiz doesn’t just feel good — you’re also burning calories in the process. A study from the International Journal of Obesity showed a 10 to 20 percent increase in energy expenditure (calories burned) and heart rate during genuine laughter. This translated to an increase of 10 to 40 calories burned within 10 to 15 minutes of laughter.


· 8 Add Some Heat To Your Meal

Au Kirk/Flickr

When you want to add flavor to your food, pass on the salt shaker (you’re probably eating too much salt anyway). Instead, reach for hot sauce or chili powder. Chili peppers contain the chemical capsaicin, says Dudash. "The capsaicin in the chili peppers has a thermogenic effect,” she says, causing the body to burn up to an additional 90 calories immediately following a meal. One study shows capsaicin activates brown fat, which increases calorie burning. "The dosage is high, though," says Dudash. "At about 1/2 teaspoon of cayenne per sitting, you’ve got to really enjoy the heat!"


· 9 Eat A Mini Meal


Dendroica cerulea/Flickr

It’s 3 p.m. and your belly is rumbling. (We’ve all been there.) If you wait until dinnertime to eat, you may be so starving that you wind up overdoing it. Eating a small mid-afternoon meal will prevent that — and it will also keep your metabolism stoked, says Goodson. "Think of your metabolism like a fire. In order to get a fire going you start it with a decent amount of wood, then you add a few pieces of wood every few hours to keep the fire burning." Eating small meals raises your metabolism every time you eat. The key is to include a lean protein and complex carb each time, not processed or junk food. A few no-effort options: cottage cheese and fruit, peanut butter and an apple, or Greek yogurt with berries.


· 10 Add Seafood To Your Salad


Annabelle Breakey via Getty Images

Having a salad for lunch or dinner fills you up with belly-flattening fiber and nutrients, and adding one more ingredient will really stoke your metabolism: salmon. You already learned the metabolism-boosting effects of protein, but with salmon in particular you’ll also get a dose of omega-3 fatty acids. In a study published in the Journal of the International Society of Sports Nutrition, supplementing diets with fish oil for six weeks increased lean muscle and decreased fat. Other studies have shown similar effects. Scientists speculate this reaction may be due to fish oil’s ability to reduce levels of fat-storage enzymes in the body.


· 11 Stand Up When Your Phone Rings

Tom Merton via Getty Images

Think about it: Do you really need to stay seated while you listen in on a conference call or wait on hold with the cable company? This super-easy tweak nearly doubles the amount of calories your body will burn, according to the American College of Sports Medicine. A 150-pound person, for example, burns 72 calories an hour sitting and 129 calories an hour standing. Walking around an office slowly increases the burn to 143 calories an hour. "You recruit more muscle fibers and must use your postural muscles to stabilize yourself, which burns more calories," says Holland. Make it a habit to stand and walk around each time the phone rings and get up out of your chair at least once every hour.


· 12 Pick Organic Produce


At the grocery store, take a turn down the organic produce aisle. Pesticides found on conventionally grown produce, called "obesogens," are blamed for slowing metabolism and predisposing some people to gain weight. "One of the biggest hidden causes of weight loss resistance is toxicity," says Virgin. "Buy organic whenever possible and choose the cleanest, highest-quality cuts of meat," says Virgin.


· 13 Take One Bite At A Time

kiankhoon via Getty Images

Although it may not directly influence metabolism, wolfing down your food makes it more likely you’ll eat more, says a study published by the American Dietetic Association. Another study found even among women who didn’t diet, reducing stress and practicing mindfulness can prevent fat gain. "It takes about 20 minutes before a hormone called cholecystokinin (CCK) tells your brain to stop eating," says Virgin. "When you engulf a burger and fries, you don’t give CCK enough time to relay the message to your brain, and you eat too much." In addition, says Virgin, speed eating also raises fat-storing insulin levels. "Just as important as eating the right diet is slowing down and becoming mindful when you eat."


· 14 Switch Off Your Phone

Kohei Hara via Getty Images

Exposure to the type of blue light emitted by smartphones, computers, and tablets immediately before and after dinner increased hunger and impacted glucose metabolism in people who participated in a small Northwestern University study. The study authors aren’t sure of the reasons for the link, and say more research is needed — but even if the link between blue light and appetite doesn’t hold up in later studies, other research shows that limiting mealtime distractions helps control portions.

More from Health.com:
9 Foods That Boost Metabolism Naturally
Lose Weight Without Even Trying!
16 Ways to Lose Weight Fast

14 Ways to Boost Your Metabolism Right Now originally appeared on Health.com


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17 Top Weight Loss Foods that Taste Good Too

Posted on: Thursday, July 24, 2014 7:30 AM
Author: Skinny Ms. (AL)
Subject: 17 Top Weight Loss Foods that Taste Good Too

By Skinny Ms.

17 Top Weight Loss Foods that Taste Good Too

Compiling a weight loss shopping list? Stock up on these fantastic ingredients, which will contribute to your overall health and may help with your weight management goals, as well. Check out these 17 top weight loss foods that taste good, too.

1. Walnuts
The omega-3 fatty acids and fiber found in walnuts keep you feeling full longer. Try this yummy Salad Recipe topped with apples and walnuts, and enjoy the benefits of healthy fats, lean protein, and lots of fiber.

2. Strawberries
These sweet, juicy berries may actually help you to lose weight by producing the fat-burning hormone adiponectin. Indulge in our Skinny Mini Strawberry Cheesecake without deviating from your clean eating plan.

Skinny Mini Desserts Banana Pudding

3. Bananas
One 7″ banana is only about 105 calories and contains loads of vitamins that convert food into energy. How about a Skinny Mini Banana Pudding at only 102 calories?

4. Eggs
Low in calories and high in omega-3’s and protein, eggs provide healthy fuel to burn throughout the day. Try our Crustless Vegetable Quiche for breakfast tomorrow!

MORE: 21 Low-Calorie Recipes for Weight Loss

5. Oatmeal
The body processes oatmeal slowly, meaning that it keeps you feeling full longer. It also has beneficial effects on cholesterol levels. Check out our Cinnamon Roll Oatmeal recipe.

Cranberry Pumpkin Seed Granola

6. Flax Seeds
These delicious little seeds make your meal heartier by adding essential fatty acids and fiber. Sprinkle them on top of yogurt, use them in baked goods, blend them into smoothies – the possibilities are endless. Try our Cranberry Pumpkin Seed Granola with flax seeds.

7. Grapefruit
Grapefruit may help liquefy fat in the body. It may also help people feel satiated, limiting overall calorie intake. Enjoy it in this Zingy Pink Grapefruit Soda.

8. Yogurt
Did you know that a study of over 120,000 people found yogurt consumption to correlate with weight loss more than any other food tracked? We recommend low-fat Greek, which is full of protein but not calories. This Curry Greek-Style Yogurt Dip makes a great snack.

Chili Lime Shrimp and Quinoa Pilaf

9. Hot Peppers
Chilies and other spicy foods boost your metabolism, helping your body burn fat. Enjoy this Chili Lime Grilled Shrimp with Quinoa Pilaf for dinner.

10. Soup
Eating a bowl of low-calorie, nutrient-packed soup before a meal can help you fill up faster. Check out our Fat Flushing Soup recipe.

MORE: 50 Foods Under 50 Calories

Mediterranean Three Bean and Corn Salad

11. Beans
Beans are loaded with fiber to keep you feeling full longer, and they give you enough protein to act as a meat substitute, while keeping the fat count low. Try this Three Bean and Corn Salad for a quick meal.

12. Green Tea
Green tea is not only a drink, but an ingredient in foods as well. It can kick your nervous system into gear, encouraging increased calorie burning. Our Green Tea Mango Smoothie makes for a delicious breakfast or snack.

13. Olive Oil
Olive oil not only helps us maintain and lose weight, but it reduces bad cholesterol levels and contains plenty of nutrients, including vitamin E and carotenoids. Use it in these 3 Easy Vinaigrettes.

14. Avocados
Though they’re fatty, avocados are rich in monounsaturated fats, which help the body get rid of other fats. Eat them plain or enjoy in a dip, such as this Creamy Dip.

15. Watermelon
True to their name, watermelons are full of water. Eating foods with high water content is not only deliciously refreshing in the warmer months, but helps you feel full more quickly as well. Our Watermelon Salad recipe makes a great meal-starter.

MORE: 7 Fat-Flushing Drink Recipes

Dark Chocolate Nut Clusters

16. Dark Chocolate
Dark chocolate is rich in antioxidants and monounsaturated fats. Have a few squares a day to avoid overindulging in less healthy sweets, or try it in these Dark Chocolate Nut Clusters.

17. Salmon
This fish is very rich in omega-3 fatty acids, which come with many health benefits including weight loss. Our Wild Salmon Vegetable Salad will hit the spot.

The Skinny Ms. Recipe Collection eBook will have you covered day and night with recipes for weight management and overall healthy living. Visit us on Facebook and Pinterest for frequent updates.





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Sugar Vs. Fat: Which is the Bigger Weight Loss Saboteur?

By Skinny Ms.

Sugar Vs. Fat

You’ve heard of low-sugar and low-fat diets, but which one is actually better for you? We all want to reach and maintain our goal weight, but there is a right way to do it so that we improve our overall health as well?

We’re offering a look at sugar and fat, how they affect our health, and how to modify their use in order to reach your optimum health and weight loss goals.


In the United States especially, sugar is being referred to as “the new controlled substance.” Sugar addiction is very real. In some studies, sugar has been found to be more addictive than illegal drugs like cocaine.

More importantly, sugar can wreak havoc on your health. Consuming sugar – both refined and unrefined sugars – causes the “roller coaster effect,” which results in an immediate blood sugar spike followed shortly thereafter by a crash. The result leaves you feeling awful and grabbing for more and more food – usually, more sugar – to try to balance your blood sugar and get rid of that terrible feeling. This cycle can go on and on, leaving you in poorer health, feeling miserable, and gaining weight. It can also increase your chances for serious illnesses, like obesity, type 2 diabetes, and hypoglycemia.

MORE: Love Affair With Sugar


Unlike sugar, fat is something we can’t and shouldn’t eliminate from our diets. The human body requires a certain amount of fat to function properly. So, it isn’t the existence of fat in your body that causes trouble but rather the existence of too much and the wrong kinds of fat that causes problems.

With fat, the main thing to remember is which fats and how much of them you choose to put in your body. Opt for healthier fats, like the kinds that are unsaturated, trans-fat free, and high in Omega-3’s. Fish, nuts and seeds, and higher-fat fruits and vegetables (think bananas, coconuts and avocados) have better fats in them than soy, canola or palm oils. Even real butter, when used in moderation, is a healthier option.

So, what’s the verdict? Aim to moderate, and make smart decisions. If sugar is too much of a temptation for you, you may want to try cutting it out of your diet altogether. There are many books out there that can help you go on a “sugar detox” and eliminate sugar from your diet.

If you feel that you can incorporate sugar into your diet without going overboard, try using alternative, natural sweeteners. Skinny Ms.’s dessert recipes are all sweetened with natural, unrefined sweeteners such as agave, honey and Stevia. Remember, the key is to enjoy them occasionally, not constantly.

Choose healthy fats, and eat them sparingly. Coconut, hazelnut, and sunflower oils, and even real butter, are better to use in cooking and baking rather than soy-based (“vegetable”) oils. Low-fat dairy is still a good idea to incorporate into your diet regularly as well as lean protein like nuts, beans, fish, chicken, and lean red meat.

Most of all, remember that the majority of your nutrition should come from quality, life-giving fruits and vegetables. And remember to always drink plenty of water! According to The Institute of Medicine, women should drink around 9 cups of water per day. Take a look at the many ways drinking more water benefits your health.

You can further benefit your health and reach your weight loss goals with exercise as well. Check out our 10-Minute At-Home Fat Blasting Workout.


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