EasyBlog

With age comes decreased metabolic rate, which means it’s easy to pack on a few pounds without realizing it. But a new study published in the American Journal of Clinical Nutrition has found that changing your eating habits consistently can help lead to big weight-loss results over time.

The study analyzed 120,000 people for 16 years, paying particular attention to their dietary habits. It found that people who ate foods with a high glycemic load gained more weight than those who consumed low-glycemic foods. In the new study, other key habits were also found to make a difference between pounds on the scale.

Try making these small changes to help you lose weight:

• Eat more yogurt, seafood, skinless chicken, and nuts
• Be careful when choosing low-fat products as these are often packed with sugar or other additives to make up for taste lost in removing the fat
• Decrease the amount of red and processed meat, as well as refined grains or starches
• Eat a source of protein paired with low-GI foods like vegetables

Read more about the study on Yahoo.com.

It’s one thing to be told to eat smaller portions, but a whole other thing to understand what smaller portions look like. The same goes for visualizing how many calories are contained in the food you put on your plate. A new Kickstarter campaign could help you better evaluate the portion sizes and calorie counts you’re putting on your dinner plate.

The SmartPlate analyzes what you’re about to eat by identifying what’s sitting on the surface of your plate, and transmits the identification and weight data to a corresponding mobile app. With three digital cameras and image recognition technology, the SmartPlate helps you make better food choices by learning to control your portions and calorie intake.

Learn more about the SmartPlate from Mashable.com.

If you’ve been struggling with weight loss lately, it’s possible you could be suffering from one or more internal health problems preventing you from meeting your goals. While most people attribute weight gain and obesity to lack of exercise and poor nutrition, many fail to realize there are numerous other factors that can contribute to weight gain. For example, certain types of medications can cause you to retain water and gain weight, whereas foods that contain additives and chemicals can throw your hormones off-balance and trigger weight gain.

If you’re an individual who struggles with weight and weight-loss problems, you may think that the secrets to becoming slim are exercising regularly and going on a diet. However, fit and healthy people often don’t view exercise and good nutrition as something they have to do to lose weight; instead, these healthy habits are already considered a normal way of life for these individuals.

You’ve heard about and have probably tried every popular diet out there. Instead of following the latest fads, why not try something designed to benefit your health and your home? Peter Walsh’s new book Lose the Clutter, Lose the Weight: The Six-Week Total-Life Slim Down focuses on de-cluttering your life to help you lose excess weight.

Spending time outdoors can provide you with fresh air, help clear your head, and expose you to the sun’s rays, spurring your body’s production of vitamin D. If you normally do your exercise routine indoors, you may benefit more from taking your workouts outside, especially if your goal is to lose excess weight. Scientific evidence even shows that overweight individuals are more likely to be deficient in vitamin D, so if you’re working on slimming down, exercising outdoors could benefit you in multiple ways.

Choosing a goal body weight can be a daunting task, especially if you’re not sure what qualifies as a healthy weight or haven’t been at a healthy body weight since you were a child or teen. While it may seem productive to choose an ideal goal weight and work toward that goal, the truth is that your “ideal” body weight may not be achievable based on factors such as your height and personal health.

Choosing a realistic goal weight can help you gain a better perspective on what you need to do to accomplish your weight-loss goals. On the other hand, choosing an unrealistic goal weight can be disheartening and discouraging, especially if you do everything in your power to meet your goal through diet and exercise, but just can’t seem to reach your ideal weight.

So how do you go about choosing a realistic goal weight? A recent British study may have the answer. The new study, which was published in the Journal of Human Nutrition and Dietetics, revealed that most women tend to have unrealistic expectations about weight loss.

The study involved a group of women who weighed an average of 152 pounds. These women said they considered 123 pounds to be a “happy” weight, while also admitting that they feel 132 pounds is a more realistic and achievable goal weight. If women already know 132 pounds is achievable and more realistic, why are they so intent on losing the extra nine or 10 pounds?

Dawn Jackson Blatner, RD, author of The Flexitarian Diet, says shows such as The Biggest Loser are giving people the impression that weight loss can happen quickly within a short period of time. However, these shows are often taped over the course of several months, and contestants may spend hours per day focused on exercise and nutrition. As a result, any type of weight loss can seem disappointing to dieters who get caught up in the media, thinking that they’re not losing enough weight within the proper amount of time.

Charlie Rangel, a US Representative of New York, saw an unflattering photo of himself on The Post’s front page and decided to shape up. He began to eat breakfast daily, drink lots of water, and load up on smoothies. These healthy habits helped him drop 35 pounds and made him feel terrific.

“The thing is not to eat before you go to bed, and it helps when you aren’t hungry when you go to bed,” said Rangel. “There’s nobody who has an appetite for food after drinking a smoothie.”

Rangel makes a point of walking to meetings in Washington, DC, from his office, and gets in a mile or two of walking while in New York. In addition, he even attends spinning class and has his own recipe ebook.

“It’s fun. I’m enjoying it, and the truth of the matter is, the more I talk about it, the less temptation I have to get my damn pastrami sandwich,” he said.

Read more about Rangel’s transformation on the New York Post website.

Losing weight can be difficult, especially when you’re faced with tempting foods that pop up throughout your day. You may be accustomed to sitting in front of the television or movie screen with salty snacks, and that can be a difficult habit to change.

If you’re looking for a new, fun way to lose weight, here are two awesome new mobile apps you’ll want to try out:

Fast Food Nutrition Calories

This app gives you all the nutritional information you need to know when you’re out and about. It’s got the low-down on everything from a Mexican Pizza to your favorite Blizzard.

Fooducate

In addition to focusing on losing weight, it’s important to start building sustainable habits that will help you keep the weight off. That comes with educating yourself about foods and healthy habits, which is what this app is all about.

Learn more about each of these weight-loss apps from TheDailyMeal.com.

When you think about a healthy diet, snacking probably doesn’t come to mind. However, experts are now saying that healthy snacking between meals may prevent you from feeling extremely hungry come mealtime, and can keep your fat-burning metabolism going. 

The rules of snacking according to the American Fitness Professionals & Associates are:

1. Consume nutrient-dense foods.
2. Eat only when you’re hungry.
3. Eat smaller portions.
4. Be mindful of your snacking habits.

Remember that eating in front of your computer screen or television can work against your mindful eating habits. In addition, think about packing snacks that are rich in protein and fiber.

For more information about healthy snacking, visit the AFPA website.

Bariatric surgery is considered one of the most ideal ways to lose weight when good nutrition and exercise fail to work. Patients who undergo bariatric surgery are required to eat healthy foods and exercise regularly following surgery to help accelerate the weight-loss process, and to get into the habit of maintaining a healthy lifestyle. In some cases, bariatric patients can end up losing hundreds of pounds within a short period of time, which can result in areas of loose, excess skin.

The human body naturally produces a number of different hormones that support healthy overall bodily function. Hormones play vital roles in your body’s cellular metabolism, reproduction and sexual development, heart rate, digestion, and more. When you’re in good health and your body functions optimally, your hormone levels can maintain a healthy balance. However, some unhealthy lifestyle habits could result in hormonal imbalance and increase the risk for diseases such as obesity and cancer. Contributing factors may include poor nutrition, lack of exercise, and lack of sleep.

If you’ve been experiencing difficulty losing weight through diet and exercise alone, it’s possible you’re not making progress due to hormonal imbalance. Here are three hormones that can affect your weight-loss progress, as well as tips on how you can balance these hormones in a healthy manner.

1. Cortisol

Cortisol is a stress hormone that rises and fluctuates when you experience any type of stress, whether it’s from coping with unruly family members or putting in too many hours at work. Cortisol can cause your body to store more fat, especially in your abdominal region, and makes your other hormones go into overdrive to counteract the rising cortisol levels. Hunger hormones leptin and ghrelin can rise when cortisol rises, and lead to overeating and cravings for junk food. Most individuals under stress tend to sleep less and make poor nutrition choices.

The most ideal way to balance your body’s cortisol levels is to find new ways to manage stress, or work on eliminating stressors from your life. Start exercising regularly, find new enjoyable hobbies, or if possible, remove yourself from situations that cause undue stress.

2. Estrogen

Estrogen is more commonly associated with females, but men also produce estrogen in smaller amounts. Estrogen imbalance, which is also sometimes be referred to as estrogen dominance, can lead to weight gain and increase your risk for other health problems, such as polycystic ovarian syndrome (PCOS) and breast cancer. Estrogen imbalance can be caused by excess exposure to free radicals and toxins, poor nutrition, smoking, stress, and alcohol abuse. To balance your body’s estrogen levels, start exercising regularly and consume a diet of fresh fruits, vegetables, leafy greens, protein, and healthy fats. Eating fresh, whole foods can help your body flush out excess estrogen.

You may have heard that breakfast is the most important meal of the day, but many Americans either don’t eat enough or skip the meal completely. In this episode of the Marilyn Denis show, naturopath Mubina Jiwa discusses the four main mistakes we’re making when it comes to breakfast.

Mistake #1: Skipping breakfast

Your body needs nutrients when you wake up, and eating breakfast can fuel you at the beginning of the day. Not eating any food at all can make it more difficult to wake up properly and be cognitively ready to get things done.

Mistake #2: Not eating enough for breakfast

Jiwa recommends consuming approximately 400 calories for breakfast, 600 calories for lunch, and 500 calories for dinner to maintain a 1,500-calorie diet.

Mistake #3: Eating sugary foods

Brands tend to add sugar to fat-free and low-fat foods for flavoring, which can cause individuals who buy these processed foods to consume more sugar. Eating too much sugar can put you at risk of multiple health conditions. Jiwa recommends that women consume no more than five teaspoons of sugar per day, and that men consume no more than eight teaspoons. Many breakfast cereals contain about four teaspoons of sugar per serving.

Mistake #4: Not consuming enough fat

Research shows that eating good, healthy fats can help you stay full for longer. Consuming foods with good fats at every meal can help reduce cravings throughout the day.

Have you ever skipped the gym or your workout session due to being tired and lacking energy? Many individuals say that the reason they don’t exercise regularly is that they lack the energy needed to get in an effective workout. While many people chalk up lack of energy to either not getting enough sleep or working too hard, the truth is that many individuals lack energy as a result of practicing one or more unhealthy lifestyle habits that zap their energy.

Unfortunately, if you lack the energy to exercise, you may also lack the energy to maintain a healthy diet, drink enough water, and practice the healthy habits needed to help you achieve your weight-loss goals.

Are you trying to lose weight, but have difficulty mustering up energy on a daily basis? Check out the following ways to maintain your energy levels all day long, from the time you wake up, to the time you hit the hay.

Morning habits

• Avoid hitting the snooze button. While you may be tempted to hit the snooze button, make a habit of getting up as soon as the alarm goes off. Otherwise, you’ll have a more difficult time waking up, and you’ll expend extra energy doing so.
• Drink water as soon as you wake up. Water will jump-start your digestive system and help stimulate a bowel movement, while also providing your body with an immediate burst of energy. Keep water on your nightstand to sip upon waking up.
• Eat a healthy breakfast. Consume a healthy mixture of healthy fats, protein, and complex carbs to help balance your blood sugar first thing in the morning. Avoid eating sugary donuts, muffins, and pastries, which could cause you to crash early on in the day.
• Do a morning workout. Exercise actually provides you with lasting energy, which is why it’s ideal to exercise first thing in the morning. Studies even show that morning exercisers tend to burn fat and calories more efficiently.

Afternoon habits

• Go outside for fresh air. Fresh air can provide you with renewed energy and a fresh perspective on the tasks you’re trying to accomplish. Even if you’re stuck at work, take a break to step outside for 15 minutes for a walk or lunch break.
• Swap out coffee for tea. If you’re used to slurping on coffee throughout the morning and afternoon, switch to drinking green tea. Tea won’t be as intense on your body, and is less likely to interfere with your nighttime sleep habits than coffee.
• Eat healthy snacks. Instead of turning to fast food or vending machine foods for convenience, stick to snacking on nuts, vegetables, and fruits, which will naturally provide your body with a burst of healthy energy. Salty and sugary foods can actually drain your energy levels.

Evening habits

• Lower your alcohol intake. Many individuals say alcohol helps them fall asleep after a hard day’s work. But in actuality, alcohol can disrupt your natural sleep cycle and either cause you to wake up later in the night, or leave you feeling even more exhausted come morning. Try to omit or limit your alcohol intake at nighttime.
• Stop using electronics. The light emitted by mobile phones, tablets, computers, and television can interfere with your sleep patterns, and sometimes make it more difficult for you to fall asleep. Stop using all electronics at least an hour before bedtime.
• Make sleep a priority. A good night’s sleep will help you feel energized the following day. Make sleep a priority in your life, and stop staying up late to watch movies, play video games, and read books. Aim to get between seven and eight hours of sleep per night for lasting energy levels.

When you think about how other cultures manage to stay thin, you may chalk it up to them being from another country and practicing different lifestyle habits. However, Americans may be able to benefit from learning what people do in other countries to stay thin. One Parisian native sat down with Shape Magazine to share her favorite diet, exercise, and healthy-living tips.

Nutrition and dieting can be a tricky game, even if you’re feeling confident that you’re nailing it and doing it correctly. If you’ve managed to cut out sweets, fried foods, and processed foods in general, now you’ve got to nail the timing aspect. If you go too long without food, you may end up overeating, whereas if you eat too frequently, you may be consuming more food than your body actually needs.

The following is an excerpt from our ebook, Gastric sleeve surgery for weight loss. Click here to download the complete ebook.

Gastric sleeve surgery does not come without its own set of risks, however, you can lower your risk for complications by adhering to your bariatric surgeon’s instructions closely after surgery. Keep in mind that the benefits associated with gastric sleeve surgery far outweigh the risks associated with staying overweight, which can eventually worsen and develop into more serious health conditions the longer you put off treatment.

From a medical standpoint, your body is considered obese when your body mass index (BMI) reaches 30. Having a BMI over 30 can significantly increase your risk for the following health problems:

• Type 2 diabetes
• High blood pressure (hypertension)
• Obstructive sleep apnea
• Heart disease
• High cholesterol
• Asthma
• Infertility
• Osteoarthritis
• Joint problems
• Gallbladder problems
• Acid reflux
• Cancer

Gastric sleeve surgery has the ability to help you lose excess weight and reverse many of these health conditions. Most gastric sleeve patients report experiencing positive changes in their health as early as the first few months after having surgery.

To learn more about gastric sleeve surgery, download our free ebook, Gastric sleeve surgery for weight loss.

You’ve heard of some interesting workout routines, and maybe you’ve tried one or two. When it comes to exercise, you’ve got to enjoy it, so why not add a little fun into the mix? We know you’ll smile when you read about the following new fitness fads.

Visit any social-driven news media website such as Buzzfeed or Mashable, and you’ll find numerous articles that feature life “hacks.” When used in this context, hacks are easy, quick solutions to problems. When it comes to weight loss, most individuals want the easiest and fastest possible solution. Losing weight through diet and exercise alone often takes months or years, depending on the amount of excess weight you need to lose. Unfortunately, since excess weight can trigger a slew of serious health problems, not everyone has the time and patience to spend years working toward their weight-loss goals.

However, the following eight weight-loss hacks could help you reach your weight-loss goals even sooner!

1. Drink more water

If you’ve grown up drinking sodas, fruit juices, and energy drinks, you might find water too boring. However, water is highly important for weight loss, as it offers a number of health benefits, such as more frequent bowel movements, the lubrication of joints, the flushing out of toxins and wastes, and much more. Drinking more water throughout the day can also reduce hunger and cravings. Toss out all other drinks, and stick to drinking water as much as possible. Adding some lemon, orange slices, or cucumber to your water will add some extra flavor that may motivate you to drink more.

2. Stick a mirror on your refrigerator door

Research shows that those who post mirrors on their refrigerators are less likely to make poor decisions in regards to diet and nutrition, since it reminds them about their weight-loss goals. If you’re prone to snacking or visiting the kitchen regularly out of habit, stick a mirror on the door of your refrigerator.

3. Use smaller plates and glasses

Smaller plates can trick you into eating smaller portion sizes, whereas larger plates can indirectly influence you to fill up and cover the entire plate with food. Pack away your larger plates, and just stick to using small snack plates and thin drinking glasses to lose weight more quickly.

Everybody gains and loses weight differently, which can be frustrating for individuals who want to lose weight in specific problem areas. For example, if the majority of your excess weight seems to lie in your thighs and buttocks, you may feel a bit jealous of those who weigh more than you, yet somehow have skinny legs and a small behind. On the other hand, if you like wearing tank tops but feel self-conscious about your arms, you might feel upset about the fact that you’ve lost weight everywhere else except your upper arms, which have come to resemble batwings.

“Cankles” is another common problem area for many people. “Cankles” is the urban, contemporary term used to describe unusually thick ankles, or ankles that lack definition to the point where they look like part of your calves. You may feel that your ankles look unsightly and unattractive, or find that it’s difficult to wear boots and other shoes that extend past your ankles.

However, it’s important to know that cankles aren’t always caused by weight gain, though weight gain is often a factor. Check out these five effective ways to get rid of your cankles.

1. Lose weight

This step may seem like a no-brainer, but losing weight through diet and exercise are the best steps to take if you want to get rid of cankles. In most cases, cankles occur due to gravity pulling down fat stores toward the ankles and calves, especially if you’re often on your feet working, shopping, or doing housework. Try doing more exercises that specifically target your calf muscles, such as running, jumping rope, or doing sets of jumping jacks.

2. Prevent fluid retention

If your body is retaining water for any reason, your ankles will be one of the first places that become swollen and bloated. Fluid retention can be caused by excess sodium intake, pregnancy, or even prescription medications. Start drinking more water to flush sodium and other waste out of your body, and ease up on the sodium in your diet by eliminating processed foods. In the meantime, wear compression socks, which can help relieve swelling.

You’ve heard people say that dieting is more effective than exercise at helping you lose weight, and you’ve also heard that exercise is more effective than dieting. What’s the correct answer? A new study from the University of South Carolina weighs in on the debate, showing that most of Americans’ diets improve throughout life, while people are exercising less often.

“It is well known that US men and women gain weight and fat as they age,” concluded the researchers. “However, to our knowledge, this is the first study to comprehensively document age-related trends in weight status, physical activity, and diet quality using a representative sample of US men and women.”

The study was published in the Medicine & Science In Sports & Exercise journal, and involved nearly 5,000 Americans. Researchers used the long-running National Health and Nutrition Examination Survey, a federally funded research project, to analyze and conclude that exercise trumps dietary changes when it comes to losing weight as we age.

“The current investigation found that … age-related increases in BMI and waist circumference are likely to be explained by the age-related decline in physical activity,” the study said.

Read more about this study on NEWSMAX.com.

Weight loss may be challenging, frustrating, and exhausting, but if you work hard at it, weight loss can also be highly rewarding. Many Americans tend to start and stop pursuing their weight-loss goals repeatedly because of the sweat and dedication they’re required to put in to lose excess pounds. This is partly due to why many Americans also pursue fad diets and bogus weight-loss products; they simply want to lose weight in the easiest manner possible without having to exert themselves too much.

While being lazy is the last mindset you want to have when it comes to losing weight, there are actually a number of relatively small lifestyle changes you can make to become thinner without necessarily having to exert yourself. Eating healthy foods, practicing good sleep habits, and having a positive attitude are just a few healthy behaviors that could be considered “lazy” and don’t require you to exert yourself too much to lose weight.

Exercise is still an important part of any weight-loss plan, but by practicing the following “lazy” habits, you can jump-start your weight-loss journey even sooner. Check out the following “lazy” ways to drop and keep off excess weight.

1. Sip on caffeine

Some weight-loss experts say that drinking caffeine can boost your body’s calorie-burning process for up to three hours following consumption. Consult with your health care provider prior to adding coffee to your diet to determine whether this habit will benefit your health, especially if you’ve had weight-loss surgery. Or, stick to drinking green, white, or black teas to benefit from both caffeine and antioxidative properties.

2. Sit on a stability ball

Swap your office chair or recliner at home for a large stability ball. Studies have shown that sitting on a stability ball can burn off more than 260 calories per day if you forego a regular chair for the ball.

If you’re in the process of trying to slim down, you may already be entertaining daydreams in your head about what your life will be like once you meet your weight-loss goals. You may envision yourself looking svelte while wearing a strapless evening gown, or turning heads on the beach at your favorite vacation destination. Or, perhaps you envision yourself walking up a steep hill without having to stop and catch your breath, or think about how you can benefit from a good night’s sleep without having to deal with sleep apnea.

The BBC is broadcasting a new show called The Truth About Sugar, which will follow four people as they eliminate excess sugar from their diet. Their challenge? Consume only six teaspoons of sugar per day. Prior to the challenge, all four individuals collectively consumed about 119 teaspoons of sugar daily, a number that has been drastically reduced to 24 teaspoons.

Fifty percent of all children with at least one obese parent are also obese, according to statistics provided by the American Academy of Child and Adolescent Psychiatry. Children learn most of their lifestyle habits from their parents, which means that if parents do not practice healthy nutritional habits or exercise regularly, neither will their children.

At present, approximately 17 percent of all American children between the ages of two and 19 are obese. If you’re a parent who’s already trying to lose weight, you can take numerous steps to include your children and the rest of your family in your journey to becoming healthier.

Regardless of the bariatric surgery procedure you choose, chances are you may come upon some uncomfortable eating experiences from time to time. These are most common as you transition to a different food-texture stage (eg: soft diet to a solid diet) but can happen to even the most experienced. Below are the three main eating concerns I hear about and some solutions:

You may already know that spending hours in front of the television on a regular basis can lead to potential weight gain and setbacks with weight loss. Plus, television is considered a sedentary activity, which can increase your risk for major health problems, including early death. While television can be a great way to relax after a hard day’s work, it’s great to keep tube time to a minimum.

When it comes to eating healthy, many dietitians will recommend cutting back on your favorite vices. However, if you look at some of benefits of all the foods you eat, you may not have to completely give up some of your favorite treats.

While you may have the best intentions at heart when it comes to adding healthy foods to your diet, you may not be aware that you might be eating some superfoods incorrectly. For example, yogurt is generally considered healthy, but only if it contains live cultures and isn’t loaded with sugar and other additives. Or, perhaps you’ve added plenty of vegetables to your diet, but aren’t benefitting from the nutrients they offer as a result of boiling or overcooking them.

Social media can be a fun, effective tool to use for weight loss, and it allows you to connect with other like-minded individuals who are also trying to lose weight and become healthier. Not only does social media provide an open forum in which you can share your weight-loss progress and rant about having “off” days, but it’s also home to a variety of weight-loss contests, challenges, and tests that can enhance your weight-loss journey.

Do you sweat relentlessly when you’re working out? If you do, that’s great, because there are more benefits to sweat than you might realize. While sweat may look, feel, and smell disgusting, keep in mind that the pros associated with a good sweat far outweigh the cons, especially when it comes to your health.

Trying to lose weight is difficult enough as it is, but if you live with a partner who absolutely refuses to exercise or eat healthy meals, weight loss can seem hellish and impossible. After all, how can you stick to eating healthy greens and lean protein while your partner is sitting across the room indulging in pizza? And how can you find the motivation to exercise when your partner is trying to convince you to stay home and enjoy a Walking Dead marathon?

While diet and exercise may be the traditional go-to methods for weight loss, there’s really no one-size-fits-all approach to weight loss. When conventional weight-loss methods fail to work and you feel stuck in a rut, you may feel tempted to try various outside-of-the-box weight-loss methods on your mission to slimming down.

A sweaty, intense workout can sometimes be taxing on your body and mind, especially if you’re an extremely busy person. As soon as your workout is over, you may be tempted to immediately jump in the car so you can address everything else that needs to be done that day. As a result, you may forget to stretch, shower, and eat. However, the behaviors you practice within the first 30 minutes after your workout are crucial to recovery, and can either make or break your results depending on what you do.

If you are an individual who struggles with your weight, it’s understandable that you might feel irritated or resentful from time to time when you watch skinny people do the same things you do without experiencing the same difficulties. For example, why does it seem like all skinny people eat to live, instead of live to eat? Where do they get their energy? How are they able to exercise intensely without feeling like dying afterwards? If you ask skinny people how these things are possible, they’ll tell you that no magic is involved; it’s simply due to their lifestyle habits.

Temptation seems to exist everywhere when you’re being strict with yourself in regards to diet, nutrition, and fitness for the sake of losing weight. You may have just eaten a healthy dinner when a friend offers you a cookie or slice of pizza, or you may be on your way to the gym when all of a sudden, your best friend invites you out for happy hour.

Have you tried everything when it comes to losing weight? The trendy diets and the latest exercise routines? Science may have figured out a way to burn calories another way, but the question is would you do it?

When attempting to lose weight, you end up trying almost every diet imaginable. Rosie O’Donnell admits to even looking up former President Bill Clinton’s diet and trying it for a few months.

Whether you’re eating at a restaurant or ordering take-out, it’s hard to deny that today’s portion sizes are bigger than ever before. It’s no longer surprising that every time you dine out, you’re having to ask your server to box up the remainder of your meal so you can take it home to eat later.

As we focus on changing our lifestyles to lose more weight, the first things we often change are our diets and activity levels. Typically, we start to eat smaller portion sizes, increase our intake of foods that are highly nutritious, and exercise on a regular basis. Now, studies indicate that we should also start paying attention to the color of our plates, which may actually have a psychological effect on our brains and cause us to eat less or more, depending on the color contrast between the food and the plate.