Diet Tips 11 -20

I had almost forgotten posting about these:

11) Tap technology for help.
If you find it cumbersome to write down everything you eat, simply snap a picture of your food with your smart phone, says Platkin. All of your food. Simply taking a second look at what you're about to put in your mouth can reduce how much you eat. For a diary, try an app like Calorific, Lose It!, My Food Diary, or MyNetDiary.

12) Take a walk after meals.

A study in Diabetes Care found that when seniors walked for just 15 minutes after each meal, they significantly lowered their blood sugar, which can help manage weight gain. (Burn calories and build muscle—all while boosting your mood—with our 21-Day Walk a Little, Lose a Lot Challenge!) While walking in the morning or the afternoon for 45 minutes certainly led to improved metabolic markers, the short post-meal stroll was significantly more effective at blocking fat storage.

13) Eat walnuts.

A 2015 study out of Yale suggests adding 2 ounces of walnuts to a daily diet for 6 months leads to less snacking and healthier choices overall. Even though walnuts are high in calories, they satisfy hunger and reduce cravings

14) Exercise in the AM.

Japanese researchers found that working out before breakfast triggered the body to burn fat all day. So, if you want to burn fat all day, work out before breakfast.

15) Lift weights.

Finnish researchers found that when elderly women lifted weights, they could manage blood sugar much better, reducing fat storage.

16) Work your entire body.

According to this study, doing a strength-training circuit of six exercises (arm curl, leg extension, seated row, leg curl, triceps extension, and leg press) three times a week for 12 weeks helped Spanish women shed belly fat.

17) Your treadmill needs you.

A Spanish study found that when postmenopausal women at risk of heart disease and type 2 diabetes started walking on a treadmill at home three times a week for 4 months, they significantly reduced fat and lost an inch off their waists. (Here's an 8-week walking plan to get you burning fat and feeling great.)

 18) Working out is vital.

Studies show that regular exercise is crucial to keeping weight off once you have shed it, but it's also good for your self-esteem. "Physical movement makes you feel better and boosts your confidence," says Platkin. "Workouts increase the chances of reaching your weight loss goals and decrease the chances of slipping up."

 19) However, don't expect exercise to be the entire answer.

Working out is healthy for the body and the brain, plus it reduces stress—which we all know can spur eating. "But physical movement is better for keeping weight in control than it is for losing weight," says Cheskin. "In 60 seconds, you can eat what it would take 60 minutes at the gym to burn off." The takeaway: You can't out-train a bad diet.

 20) Feed your healthy gut bugs.

A New England Journal of Medicine study of 120,000 nurses over 35 years found that women who regularly consumed yogurt easily lost weight and didn't suffer the weight gain typical with aging. Why? The probiotics in live-culture yogurt help facilitate weight loss by providing nourishment to healthy gut bacteria. If you can't tolerate dairy, try fermented vegetables or a probiotic supplement.