How to Understanding Blood Pressure Readings?

Source Data:-
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.WGdxqNJ97Z5

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Winter Beauty Tips | Beauty Tips for Winter Season |healthandbeautytricks24

Winter is the coldest and yet the most beautiful season of the year in some places. Winter is the time when the days are short and nights become very long and it is also the time when most of us enjoy a holiday traveling with family and friends or just curling up in bed with a favorite book and a piping hot cuppa! Perhaps some people won’t agree with this, because winter is also the time that aggravates medical conditions like arthritis and the freezing winter wind can turn our skin and hair dry, and render the scalp itchy. 

Winter Skin Care Tip

During winter season, most of us have experienced extreme dryness in our skin no matter how much we take care of it. Here are some skin care tips that will make our skin feel soft and supple during winter season.

• Since the skin on your face is more sensitive, use an oil-based moisturizer, rather than a water-based moisturizer so that the oil forms a protective layer on the skin and retains moisture on your face. 

• Moisturize your skin several times in a day Use various body oils or body lotion products containing avocado oil, primrose oil, almond oil, tea tree oil, mineral oil or glycerin daily to reduce the dryness on your skin. 

Drinking water helps your skin stay young and wrinkle free. Don’t forget to keep yourself hydrated by drinking plenty of water everyday during winter season. 

• Winter sun can also damage your skin, so put on some sunscreen to your face and hands while going out during winter.

• The skin on your hands has fewer oil glands, and has the thinnest skin layer than in any other part of the body. During winter season, to avoid cracking or itching of the hands wear gloves while going out.

• Having a hot bath during winter season does feel great, but the intense heat of a hot bath or shower can lead to loss of moisture in our skin. Lukewarm water is much better for a bath during winter.

Winter Make up Tip

Every woman looks forward to making herself look beautiful even during the cold winter season. Choose make up colors that are suitable for winter season. Here are some make up tips for a glam look during winter season.

• Skin type is most important during winter season. If you have a dry skin, use a suitable lotion and apply all over your face gently before you apply make up. Whereas for oily skin you just need to apply a little bit of it.

• Use a creamy liquid foundation that matches your skin tone and apply over your face for a smooth look.

• After applying the foundation, apply some powder on your face to get the flawless appearance.

• Choose a warmer eye shadow shade like browns or grays and apply on the upper part of your eyelid to make your eyes look more striking.

 Use a blusher that will add a little color on you face so you don’t look too pale.

• Use black mascara and apply on your eyelashes. 

• Apply lipstick or a colorless lip-gloss on your lips for a smooth and moist look.

Winter Hair Care Tip

Due to the bitter, dry freezing cold wind during winter season most of us find it difficult to manage the frizzy, and dry texture of the hair. Here are some hair care tips for winter season:

• Dandruff is quite common during winter season due to dryness in the scalp. To avoid this try hot oil and lemon therapy at least once a week to get rid of dandruff.

During winter season wash your hair with lukewarm water as hot water leaves your hair frizzy and static.

• A deep conditioning to your hair once in a while is probably good during winter season

• Split ends in hair may also be due to dry weather. Too much exposure to cold wind results in hair breakage. Cover your head when you go out to protect your hair from the dry winter wind. Make sure to use a serum or a hair cream after a head bath to smoothen and bring shine to your hair.

• Warm two teaspoons of olive oil and massage it into your scalp. It will keep your scalp healthy; your hair will be shiny and free from breakage and frizz.

Drink plenty of water and eat more fresh salads to provide nourishment for your scalp and promote hair growth.

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Source:

http://www.medindia.net/beauty/winter-beauty-tips.asp

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15 Essential Winter Beauty Tips To Be Your Best Beautiful This Winter |healthandbeautytricks24

Winter is a gorgeous season to bring out bright coloured clothing, those lovely boots and all your woollen accessories. But it is also the season for frizzy hair, dry skin, and fashion faux paus. Here’s how you can tackle them all in one reading.

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The drastic changes of the season can wreak havoc with the delicate balance of your skin and hair. The heat is gone but it has been replaced with the biting cold; sweaty faces are now dry and flaky, and lank hair is now frizzy and seems to have a mind of its own. Say hello to winter.

How do you handle these extremes and still come out looking fabulous and fantastic? We’ve put together some beauty tips for winter that can keep you on top of the weather, whatever it may throw at you.

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15 Best Winter Beauty Tips 

Get fantastic skin this winter with these 4 winter skin care tips:

Tip #1 Swap your water-based moisturiser for an oil-based one as it helps lock the moisture in. Use the moisturiser several times in a day for soft skin.

Tip #2 Don’t forget the sunscreen when you’re stepping out.

Tip #3 Stay hydrated to keep the dryness at bay. Water is an excellent lubricant to keep your skin soft and supple.

Tip #4 Avoid scalding hot baths, however nice they may feel. Stick to lukewarm water to retain the moisture in your skin.

Top 3 Winter Make-up Tips

A cold grey day doesn’t mean you can’t look bright and ready.

Tip #5 Choose colours that complement the weather. Use browns or greys to make your eyes pop in the cold season.

Tip #6 If you suffer from dry skin, apply a lotion before doing your makeup. Dab on just a little if your skin is oily.

Tip #7 Opt for a creamy liquid foundation for a smooth finish. Just make sure it matches your skin tone.

Manage those tresses with these 4 beauty tips for winter season

Keep the frizz down and manage your hair easily this winter.

Tip #8 Use lukewarm water to wash your hair.

Tip #9 And don’t skimp on the conditioner.

Tip #10 Prevent dandruff with a regular oil massage. Add a few drop of lemon juice to the oil and do this at least once a week.

Tip #11 Cover your hair when you go out as the cold wind damages the strands. Get regular trims to avoid split ends.

What does your winter wardrobe have?

If you’re looking for beauty tips in winter, here they are.

Tip #12 Have a separate wardrobe to stay snug and warm this winter. But start with skinny jeans. Good for the day and the night, you can layer the top with as many clothes for style and warmth.

Tip #13 Invest in a lovely cashmere sweater that complements your skirts, jeans, leather pants and formal trousers. If you want to up the chic quotient a bit more, get a coat that says oomph in every weave of the fabric.

Tip #14 For casual evenings, pick up a leather jacket that will immediately transform any winter outfit.

Tip #15 Oh, don’t forget the footwear. The keyword is boots – ankle-length or over the knees, anything works.

Winter Pro Tip: Using Olay Total Effects 7in1 range of products during winter is a good bet, as it moisturises, fights skin ageing and also provides sun protection! It is a complete package for your winter day needs.

There, we’ve got you covered now, quite literally from head to toe. With these winter beauty tips, you can say goodbye to bad days, and say hello to a cool winter you.

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Article Source:

https://www.rewardme.in/beauty/skin-body/article/get-ready-for-winter-with-these-15-beauty-tips

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15 tips to stay healthy in winter |Healthandbeautytricks24

Don't let colds and flu stop you this winter. Follow these tips and hints and you can continue to get more out life despite the weather forecast.

   

Did you know that the common cold accounts for up to three years of the average person’s life? The reasons behind this rather depressing statistic are not easy to pinpoint, and in contrast to what many believe, have nothing to do with the chill in the air.

And while it is the most common illness among humans it does not occur as a result of wet hair, stress, a change in temperature, cold feet or bad weather. The fact of the matter is that when the weather forecast is at a low, our immune systems are weakened making us more susceptible to colds.

Don’t let colds and flu stop you this winter. Follow these tips and hints and you can continue to get more out life despite the weather forecast.

Handy hands

• Hands are described as a germ factory for a reason, so be sure to wash your hands several times throughout the day using a sanitizer.
• While warm soap and water also work, make sure you don’t rush the process and wash your hands for at least 20-seconds to kill all germs.
• Use paper towel to dry your hands and close the tap so that you don’t come into contact with germs once again after washing them.
• Keep your hands away from your nose and mouth wherever possible so that they don’t attract additional germs. And if you need to sneeze, try to do so in the crook of your arm so that the germs on your hands don’t come into contact with your nose.
• Try and eat with a knife and fork so that germs are not transferred from your hands to your food.

Surface issues

• Colds and flu are spread by viruses which can easily spread from surface to person and person to person. For this reason it’s a good idea to carry an alcohol-based cleanser with you to sterilise any surfaces you believe to be putting your health at risk.
• Antiseptic wipes should also be used to cleanse desktops and phones regularly.
• Always dispose of used tissues as they are the ultimate germ carriers.

Build immunity

• Exercise to build your immunity. Research suggests that by working out and making your heart pump a little faster you strengthen your immune system.
• If you’re already sick, the general rule of thumb is that you can continue to do so if the symptoms are experienced above the neck, such as stuffy noses and sore throats. If, however, you have a temperature and are experiencing aches and pains in your body you should rest and give the gym a skip.
• Don’t worry, be happy. It’s a well-known fact that a positive attitude can boost your immune system.

Eat and sleep

• Get at least eight to ten hours sleep a night to prevent your immune system from weakening and making you more susceptible to colds and flu.
• Eating large quantities of fresh fruit and vegetables supports your immune system so make sure your diet is designed to protect you
• Think before you dip and be wary of sharing chip dips with friends as they may harbour unwanted germs.

Steer clear

• While it may seem perfectly obvious, stay away from people displaying symptoms such as coughing and sneezing.

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Article Source:

http://www.health24.com/Medical/Flu/Preventing-flu/15-tips-to-stay-healthy-in-winter-20120721

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Five ways to stay healthy this winter

It may be cold outside, but winter needn't be the unhealthiest time of year for you and your family.

Here are five ways to make sure that, even when your body is telling you to hibernate, you can keep healthy and fit, no matter what the weather's like.

1. Eliminate your sleep debt

"On average we sleep six-and-a-half hours a night, much less than the seven to nine hours recommended," says Jessica Alexander, spokesperson at The Sleep Council, which aims to raise awareness of the importance of a good night's sleep for health and wellbeing.

But in winter, we naturally sleep more because of the longer nights. "It's perfectly natural to adopt hibernating habits when the weather turns cold," says Jessica. "Use the time to catch up."

2. Drink more milk

You are 80% more likely to get a cold in winter, so making sure your immune system is in tip-top condition is important. Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12.

They're also an important source of calcium, which helps keep our bones strong. Try to go for semi-skimmed or skimmed milk – rather than full-fat – and low-fat yoghurts.

3. Eat more fruit and veg

When it's cold and dark outside, it can be tempting to fill up on unhealthy comfort food, but it's important to ensure you still have a healthy diet and include five portions of fruit and veg a day.

If you find yourself craving a sugary treat, try a juicy clementine or satsuma instead, or sweet dried fruits such as dates or raisins.

Winter vegetables such as carrots, parsnips, swede and turnips can be roasted, mashed or made into soup for a comforting winter meal for the whole family. Explore varieties of fruit and veg that you may not normally eat.

4. Try new activities for the whole family

Don't use the cold winter months as an excuse to stay in and lounge around. Instead, get out with the whole family to try out a new activity – maybe ice skating, or taking a bracing winter walk on the beach or through the park.

Regular exercise helps control your weight, boost your immune system, and is a good way to break the tension that can build if the family is constantly cooped up inside the house.

5. Have a hearty breakfast

Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn't just a delicious way to start your day, it also helps boost your intake of starchy foods and fibre.

These give you energy and help you feel fuller for longer, stopping the temptation to snack mid-morning. Oats also contain lots of vital vitamins and minerals.

Make your porridge with semi-skimmed or skimmed milk or water, and don't add sugar or salt. Add a few dried apricots, some raisins, a sliced banana or other fruit for extra flavour and to help you hit your 5 A DAY target.

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Article Source :

http://www.nhs.uk/Livewell/winterhealth/Pages/Healthywinter.aspx

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10 EASY TIPS FOR STAYING HEALTHY THIS WINTER

Boost your immunity throughout winter by consuming a range of fresh foods including green leafy vegetables. You can also boost immunity by taking a quality vitamin such as Echinacea, garlic, vitamin C and or Zinc.

While many people will be happily saying good-bye to a long, hot summer and welcoming the new season, just as many of us will be dreading the cooler weather arriving. Winter is often given a bad rap as it brings with it the cold & flu season and those cold, dark mornings. However, with a little effort there is no reason for our health to suffer during the colder months! There are a number of things we can do to help keep ourselves and our family just as healthy, happy and active during winter as we are during summer.

1. Boost immunity
   It’s important to take care of our health throughout the year but during the winter months it becomes even more essential. Eating well, getting enough sleep and staying active are all important during winter to help keep you and your family healthy and to support your immune systems. Supplements containing herbs and nutrients such as echinacea, garlic, vitamin C, and zinc will help to support healthy immune function.
2. Keep moving
   While it’s a little harder to find the motivation to exercise when it is cold outside, remember that keeping active during winter is essential to support our health and wellbeing. Moving your exercise indoors during winter will help to keep you warm as well as fit and healthy. Be sure to spend time warming up before you start your exercise as it can take a little longer for your joints to loosen up in the cold weather.
3. Eating well
   As winter sets in it can be tempting to start eating more of those warm comfort foods that are often high in fat, salt and sugar. Instead, find comfort in foods such as warming and nourishing soups and stews full of flavour and healthy vegetables. Be sure your diet includes winter fruit and vegetables packed with vitamins and minerals such as sweet potato, green leafy vegetables, beetroot, kiwi fruit, mandarins, bananas, garlic and ginger.
4. Weight management
   Ditching the exercise as well as the salads during winter can often lead to weight gain. While it may only be a small weight gain, it begins to add up as you get more and more winters under your belt! Although it’s tempting to hide behind those bulky winter clothes, by sticking to your healthy diet and exercise routine all year round, you’ll be much healthier in the long run and won’t dread the next swimming season with the kids!
5. Sleeping well
   Proper sleep (eight hours for an adult) can help keep the body's immune system healthy and fight off colds. Avoid alcohol, caffeine and cigarettes as these substances can affect the quality of your sleep. Regular, moderate exercise, relaxation techniques and establishing a regular sleep routine may help to promote improved sleep.
6. Skin health
   The cold weather can affect our skin and contribute to conditions such as dry, itchy skin, chill blains and eczema. This may be due to the reduced humidity, drinking less water than you would during summer or possibly due to reduced circulation which may decrease the flow of blood and nutrients to the skin. Using moisturisers daily may help to keep the skin moist and supple whilst supplements containing vitamin E or garlic help assist blood circulation. If any of your family suffers psoriasis or eczema, try taking fish oils. These provide omega-3 which can help manage these itchy skin conditions. And don’t forget the sunscreen, it is important to remember we can still get sunburnt when the weather is cold!
7. Keeping bugs at bay
   Although we can do a lot to support our health and immunity during winter it is not always possible to avoid catching a cold or flu. The viruses that cause colds are spread by sneezing, coughing and hand contact. Wash or sanitise your hands regularly and avoid close contact with someone who has a cold. Keep household surfaces clean as well as kids’ toys when someone in the family has a cold. If you are ill, be sure to drink plenty of fluids, including water, hot tea and soup. Avoid alcohol and caffeine and get plenty of sleep. Supplements such as vitamin C, zinc and echinacea may help relieve the symptoms and reduce the duration of a cold.
8. Stress and healthy mood
   While stress is a part of everyday life, and some stress helps us to meet challenging situations, excessive amounts of stress may be linked to negative effects across a range of areas. Stress can lower the resistance to nasty bugs by depressing the immune system. Importantly, stress increases your need for dietary magnesium which is important for muscle and nerve function. Many of the B vitamins e.g. B1, B5, B6 and B12 are also needed for a healthy nervous system. The herb St John's Wort may help to relieve nervousness, irritability and help support emotional balance. It may also be beneficial to help promote healthy mood balance but speak to your doctor or healthcare practitioner before starting a supplement like this.
9. Circulation
   During winter our hands and feet can often feel cold. Our hands and feet are at the extremities of our bodies which means they are the furthest from the heart which is pumping blood around our body to help keep us warm. Vitamin E and the herb Ginkgo help to support peripheral blood circulation, thereby alleviating cold hands and feet. Keep moving with gentle exercise to help improve circulation to the extremities of the body and don’t forget your socks and gloves! If you can’t seem to keep your hands warm (and it’s not bothering you excessively) take solace in the old saying “Cold hands, warm heart”!
10. Stay hydrated
    Don’t forget to keep drinking water! As the weather cools down and our thirst decreases it is easy to forget to drink enough water. You still need to aim for about two litres/day of water during winter as it is essential for our body to function. If you struggle with plain water (like we do sometimes) try herbal tea. There are so many flavours available now that you’re sure to find some you enjoy.

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Article Source :
 https://cenovis.com.au/10-tips-for-staying-healthy-this-winter/

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How to Lose Weight: 40 Fast, Easy Tips

You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don't work as promised. If you're trying to drop a few pounds fast, these expert tips will make it easy for you to lose the weight quickly.

1. Write down what you eat for one week and you will lose weight.

Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.
Need major weight-loss motivation? Here’s the secret weight-loss advice used by the folks on The Biggest Loser and other reality shows.

2. Add 10 percent to the amount of daily calories you think you’re eating

If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.

3. Get an online weight loss buddy to lose more weight

A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

4. Get a weight-loss mantra

You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.

5. After breakfast, stick to water

At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

6. Eat three fewer bites of your meal

…or one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

7. Watch one less hour of TV

A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.

8. Wash something thoroughly once a week

Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.

9. Wait until your stomach rumbles before you reach for food

It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom. 

10. Sniff a banana, an apple, or a peppermint when you feel hungry

You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.

11. Stare at the color blue

There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

12. Eat in front of mirrors and you’ll lose weight

One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.

13. Spend 10 minutes a day walking up and down stairs

The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year (assuming you don’t start eating more).

14. Walk five minutes for at least every two hours

Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.

15. You’ll lose weight and fat if you walk 45 minutes a day, not 30

The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

16. Don’t buy any prepared food

that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.

17. Put your fork or spoon down between every bite

At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

18. Throw out your “fat” clothes for good

Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit.

19. Close the kitchen for 12 hours

After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.

20. Walk before dinner and you’ll cut calories AND your appetite

In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

21. Make one social outing this week an active one

Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling.

22. Hook on a step tracker, and aim for an extra 1,000 steps a day

On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

23. Put less food out and you’ll take less in

Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

24. Eat 90 percent of your meals at home

You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.

25. Serve food on your plate instead of on platters

If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.

26. Don’t eat with a large group

A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories.

27. Order the smallest portion of everything

If you’re out and ordering a sub, get the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less.

28. Eat water-rich foods and you’ll eat fewer calories overall

A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).

29. Bulk up your meals with veggies

You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated.

30. Avoid white foods

There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.

31. Switch to ordinary coffee

Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.

32. If you’re going to indulge, choose fat-releasing foods

They should help keep you from feeling deprived and bingeing on higher-calorie foods. For instance: honey has just 64 fat releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.

33. Enjoy high-calorie treats as the accent, not the centerpiece

Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.

34. Eat cereal for breakfast five days a week

Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Make oatmeal, or pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.

35. Try hot sauce, salsa, and Cajun seasonings

They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories. Choose them over butter and creamy or sugary sauces.

36. Eat fruit instead of drinking fruit juice

For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you’ll eat less overall.

37. Drop your milk type and you cut calories by about 20 percent

If you drink regular, go to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you’ll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent.

38. Snack on a small handful of nuts

Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with nuts, raisins, seeds, and dried fruit.

39. Get most of your calories before noon

Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories.

40. Brush your teeth after every meal, especially dinner

That clean, minty freshness will serve as a cue to your body and brain that mealtime is over.

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