We’ve all been there. We’re driving along, minding our own business, when we see that little notification pop up on our phone. It could be a text from a friend, a Facebook notification, or even just an email. And before we know it, we’re reaching for our phone to take a quick glance.

But what we don’t realize is that taking our eyes off the road, even for a split second, can have devastating consequences. According to the National Highway Traffic Safety Administration (NHTSA), more than 3,100 people were killed in crashes involving distracted drivers in 2019 alone.

And while most of us are aware of the dangers of texting and driving, we often don’t think about other activities that can be just as distracting. Eating, drinking, fiddling with the radio, and even talking to passengers can all take our attention away from the task at hand: driving.

So what can we do to make sure we’re staying focused on the road? Here are a few tips:

1. Put Your Phone Away: It Can Wait

This one might seem obvious, but it’s worth repeating. Putting your phone away, or better yet, turn it off, is the best way to avoid the temptation of looking at it while you’re driving. No one wants to get into an accident, and although we like to think that we can multi-task, it’s just not worth the risk when it comes to driving. So put your phone away, turn off any notifications that might tempt you, and focus on the task at hand: driving safely. If you need to use your phone for directions, pull over first to enter the address or type in a new destination.

We’ve all seen the public service announcements and read the news stories about the dangers of texting and driving. It’s become such a problem that many states have made it illegal to text while behind the wheel. And for good reason – according to the National Highway Traffic Safety Administration, texting while driving increases your chances of being in an accident by 23%. In connection with this, Tennessee, Delaware, Wyoming, Texas, Montana, North Dakota, Colorada, Iowa, Maine, and Illinois are the top ten states that had the highest numbers of distracted driving fatalities. These statistics are alarming not just for victims, but also for legal professionals who handle these cases. In addition, the increase in the likelihood of accidents is one that is simply not worth the risk.

2. Eat Before You Get In The Car

We’ve all been there: we’re driving along and we start to get a little hungry. So we reach for a snack or even stop at a drive-thru to grab something to eat. But eating while driving can be just as distracting as texting and can lead to dangerous situations. If you’re feeling peckish, try to eat before you get in the car.

3. Limit Your Passengers

Having a conversation with a passenger is one of the most common distractions while driving. And while it might seem like harmless banter, it can quickly take your attention away from the road. If you need to have a conversation, try to limit it to one other person in the car. And if you have kids in the car, make sure they’re occupied with something so they’re not constantly asking you questions.

4. Avoid Using Your Phone Or GPS For Directions

As mentioned before, using your phone or GPS for directions can be a major distraction. If you can, try to enter your destination before you start driving. And if you need to make a change while you’re on the road, pull over to the side of the road first.

5. Keep Your Eyes On The Road 

This might seem like an obvious one, but it’s important to remember. No matter what else is going on in the car, always keep your eyes on the road and be aware of your surroundings. Pay attention to other vehicles, pedestrians, and any potential obstacles or hazards on the road. And don’t forget to check your mirrors frequently! This way, you’ll be able to react quickly if something unexpected happens.

6. Know Your Car

Make sure you know how your car works before getting behind the wheel. This includes understanding features like cruise control and blind-spot detection, as well as being familiar with where all the controls are located. If you’re ever in an emergency situation, you’ll be glad you took the time to learn about your car.

7. Stay Calm

Road rage is never a good idea. If someone cuts you off or drives erratically, resist the urge to retaliate. Instead, stay calm and focus on getting to your destination safely.

Following these tips can help you stay focused on the road and avoid dangerous situations. And remember, even if you’re not texting and driving, you could still be distracted. So always be aware of your surroundings and drive safely.

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If you’ve ever wondered what the best ever foods are that you should be eating to lose weight, good news: So have we! That’s why we reached out to scores of top doctors, registered dietitians, weight loss coaches— and other relevant experts—with a single question in mind: What are the absolute greatest foods you can buy at any supermarket that are the most effective at driving weight loss results? Here are their answers, below. So read on and take good notes, because what follows is your ultimate, expert-backed, weight loss shopping list. And for some handy tips and tricks to help you achieve your weight loss goals, be sure to read this list of Simple Ways to Lose Weight Starting Now, According to Experts.

“Avocados are a vitamin-rich food, high in fiber, low in carbohydrates (9 grams per serving) and contain a healthy monounsaturated fat (MUFA) oleic acid that our body needs to decrease inflammation and disease,” says Monisha Bhanote, MD, FCAP, a triple board-certified physician with expertise in integrative medicine and pathology. “Using the benefits of the MUFA in an avocado can increase our insulin sensitivity and lower our cholesterol.”

Additionally, she says, the fat content can help with appetite regulation and aid in weight loss by increasing the rate at which fat is burned. “You can get all the benefits from just one portion size which is usually a quarter of an avocado,” she says. If you’re ready to supplement your diet with avocados, don’t miss this roundup of 18 Things You Had No Idea You Could Do with an Avocado.

RELATED: Sign up for our newsletter for more healthy eating tips and weight loss tricks.

“Cherries are often overlooked, but they’re a superfood that can help boost weight loss,” says Lynell Ross, a psychology-trained Certified Health and Wellness Coach and Nutritionist who is also a National Diabetes Prevention Program Instructor. “They are packed with nutrients such as potassium, copper, manganese, and vitamin C. But the health benefits go beyond vitamins and minerals, as cherries also pack 2 grams of protein, 3 grams of fiber. Tart cherries also may help you sleep better. Studies have shown that better sleep promotes more weight loss. And if these benefits weren’t enough, cherries can help with joint pain, allowing you to get more exercise, which helps you lose weight.”

RELATED: 20 Best Fruits and Vegetables to Keep You Full Longer

Though classified as a whole grain, quinoa is actually a seed that provides eight grams of protein and five grams of fiber per cup. “Eating foods high in fiber, like whole grain quinoa, will fill you up and help prevent overeating,” says Amanda W. Izquierdo, MPH, RD, LDN. For more great tips to help you along your journey, don’t miss this list of Underrated Weight Loss Tricks That Totally Work!

“Many don’t eat protein first thing in the morning,” says Sunny Brigham, MBA, MS, CNS. “Then they’ll have a little at lunch and a huge influx at dinner. Several studies show we can only digest and absorb about 20-25 grams of protein at a time. So, if someone is really only eating protein at dinner, they aren’t getting enough in throughout the day.”

Fact: Healthy protein intake supports muscle structure, liver and kidney function, and your metabolism. “Working to get in anywhere from 10-20 grams of protein at breakfast will boost the metabolism and satiate hunger until lunch,” says Bingham. “Good options would be free-range organic eggs, oatmeal, nuts, nut butter, and a quality protein powder.”

Just about all of the weight loss experts we spoke to for this article preached the benefits of eating more eggs. “Studies show that people who eat eggs for breakfast lose more weight than those who eat foods high in carbohydrates in the morning,” adds Ross. “Eggs contain valuable nutrients and protein, which helps you feel satisfied so you eat less throughout the day.” For more on the benefits of scrambling your breakfast, know that This Is What Happens to Your Body When You Eat Eggs Every Day.

“For starters, all seafood is good to eat if weight loss is your goal,” says Rima Kleiner, MS, RD. “Recent studies have shown that eating seafood several times every week can help promote weight loss. Because fish and shellfish tend to be rich in protein with relatively fewer calories than other animal proteins, seafood can help you feel satisfied, which may help to curb overeating.”

Additionally, seafood is a great source of omega-3 fatty acids, which have been shown to help reduce inflammation and boost heart and brain health. “When it comes to weight loss and health, more important than what kind of seafood to eat is choosing seafood that has been healthfully prepared and cooked. So say no to fried, and ditch the dishes with calorie-dense sauces.”

Experts all single out salmon as a wonderful weight-loss food. “Even if you think it’s too fishy, there are some tricks you can try [to make it more palatable],” advises Kleiner. “Soaking fish in milk for about 20 minutes prior to cooking can help lessen the fishiness. Also, try squeezing lemon juice over the fish to mask some of the fishy smell or taste. Or, serve topped with a nutritious and delicious sauce, like a tzatziki sauce, teriyaki sauce, or mango salsa.”

RELATED: 21+ Best Healthy Salmon Recipes for Weight Loss

“I’m a huge advocate of eating chia seeds for weight loss,” says Natalie Knezic, Health & Wellness Coach with expertise in weight loss, weight management, and digestive health. “Chia seeds are staples in my kitchen and high on my favorite foods list, as they are among the healthiest, most nutrient-dense foods on the planet.”

Despite their tiny size, chia seeds are full of essential nutrients and very filling, and are therefore excellent for losing weight. “They are a great source of omega-3 fatty acids, soluble fibers, and proteins,” says Knezic. “Just one serving (two tablespoons) of chia seeds contains almost 10 grams of fiber—close to 40 percent of your recommended daily intake. The fiber makes us feel full, which prevents overeating. Also, chia seeds mixed with water expand in our stomach and keep you super satisfied for hours.”

RELATED: How to Use Chia Seeds to Make Low-Sugar Jam in Minutes

“They help quell hunger, and emerging research shows that eating pistachios will help you lose weight,” says Katherine Brooking MS, RD. “Results from several recent studies suggest that adults who consume nuts, such as pistachios, may have a lower body weight and decreased prevalence of health risks such as heart disease and metabolic syndrome. They also tend to have better diets compared to people who don’t regularly eat pistachios. Pistachios are also a complete protein—ideal for vegans and vegetarians.”

In fact, a new study published in the journal Nutrients reveals how pistachios may indeed be your new weight-loss secret weapon. The study, conducted by researchers at the University of California, San Diego, followed 94 adults of varying body size—from slim and healthy to obese—as they embarked on the same weight-loss program. The only difference? Half of the participants added 1.5 ounces of pistachios to their diet, while the other half didn’t. Though participants across the board lost weight, the ones who ate pistachios had much rosier biometrics at the end of the trial. They ultimately experienced lower blood pressure, consumed more fiber, and consumed “less sweets” than those who didn’t supplement their diets with pistachios.

RELATED: What Happens to Your Body When You Eat Pistachios

“Leafy greens are an excellent addition to your weight loss diet,” says Lisa Young, Ph.D., RD, a professor of nutrition at NYU. “Not only are they low in calories but also high in fiber that helps keep you feeling full.” To know the all-time greatest greens to add to your diet, don’t miss this list of The Healthiest Leafy Greens on the Planet—Ranked by Nutrition.

“Cruciferous vegetables like broccoli, cauliflower, and cabbage are high in fiber, low in calories, and very filling,” says Young. In fact, according to a recent study, one particular cruciferous vegetable was singled out as The #1 Greatest Weight Loss Food for Women.

“Beans are one of the best-kept secrets for weight loss,” says Lynell Ross. “A one-half cup serving of kidney beans contains about 7 grams of fiber.”

According to Ross, all beans and legumes are high in fiber, which will help your digestive tract to work effectively and result in weight loss. “Women should aim for about 21-25 grams of fiber per day, while men need between 30-39 grams,” she says.

RELATED: 17 Worst ‘Fiber-Rich’ Foods

“Apples are one of the healthiest foods you can eat to help with weight loss,” says Ross. “Not only does one medium-sized apple have about 5 grams of fiber—which aids in weight loss—but also the sweet and crunchy taste can substitute for dessert while helping you feel full.”

RELATED: The Best Apples to Use for Every Fall Dessert

“Studies have shown that people who eat dairy foods lose more weight than those who don’t include dairy foods in their diet,” says Ross. “Yogurt is high in calcium and vitamin D, which helps strengthen your bones, and it’s high in protein, which balances your blood sugar and helps to cut sugar cravings. Just be sure to select a plain yogurt that’s low in sugar and add your own fruit.”  If you’re in the market for more weight loss tips, be sure to see the 200 Greatest Ever Weight Loss Tips on the Planet!

Read more about these perfect weight loss foods:

71+ Best Healthy Egg Recipes for Weight Loss

15 Perfect Pistachio Recipes

61+ Best Healthy Fish Recipes for Weight Loss

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When you combine the words “exercise” and “losing weight” in your mind, it may conjure images of people miserably slogging through rounds of burpees in pools of sweat like you’d see on TV shows like The Biggest Loser. And while hardcore exercises such as running, doing deadlifts, and performing HIIT exercises are all really great ways to burn fat and lose weight, you don’t have to be going to the extreme with your regimen to lose a few pounds. In fact, there are plenty of great types of exercise that secretly masquerade as “fun” but are in reality excellent ways to lose weight. To know what they are, read on, because here are just a handful of them. And for more great workouts you should try now, don’t miss The Secret Exercise Trick for Flatter Abs After 40.

Fatima Cody Stanford, MD, a Harvard-educated physician and obesity specialist, is a major proponent of jumping on a trampoline—in fitness terms, also known as “rebounding”—for helping lose weight, especially among obese people. “The trampoline is low impact on joints,” she says. “Using a fitness trampoline can help for those that may have excess weight or may have joint issues associated with the excess weight. Also, it is quite a fun activity to engage in!”

According to NASA, jumping on a trampoline is more effective at building muscle mass—which helps you lose weight—than running. Further studies have found that rebounding is terrific for balance, helping with back pain, controlling your blood sugar, and helping you lose weight. And for more great workout advice, see why Science Says This Is the Single Best Abs Exercise You Can Do.

You probably know that rock climbing looks hard. You definitely know that it looks super cool. But until now you probably didn’t associate this heavily upper-body activity with the words “weight loss.” But it’s true: You can climb your way to less pounds.

Though there’s far more to it than this, rock climbing is at heart a strength-training exercise: You’re constantly using your body’s major muscle groups in the ways you would lift weights. More muscle growth means more calorie burn, and you’ll burn a ton of calories while fighting your way up a rock face. You’ll work your core, your arms, your glutes, and your back. “Rock climbing is an excellent way to drop a few pounds,” says WebMD.

Also, have you noticed that all avid rock climbers are … super skinny? Some of that is genetics, but some of that is because they climb rocks for fun. “Rock climbing is one of the most strenuous sporting activities you can do,” writes Rock Climbing Central. “It requires you to use your hands and legs to pull and push your body up as you scale the heights.”

If you’re one of those people who still thinks yoga is just “stretching,” you have so much to learn. In addition to all of the things great exercises do—chiefly, burning calories and strengthening your muscles—yoga will sync your mind and your body in ways that will ultimately help you shed pounds.

“Yoga creates a deeper awareness of your physical and mental state, linking the breath to the movement of the poses (asanas),” yoga teacher Alexandra Baldi explained to Women’s Health UK. “This deeper awareness creates mindfulness and a greater intuition with your body, two key factors essential for weight loss; whether it’s making healthier eating choices or knowing when to pull back to prevent too much cortisol in the body, a serious detriment to weight loss.”

Say what you will about the culture or the clothes, but if you walk and carry your bag, golf can be a tremendous workout that can help you lose weight. Recently, the folks at the UK-based website Skilled Golf took historical research data from Harvard University and combined it with other datasets they analyzed to reveal which of these more “leisure” sports are especially great at burning calories in a more real-world setting. By their calculation, if you were to walk a full 18 holes while carrying your own clubs, which usually takes roughly four hours, Skilled Golf estimates that an “average, healthy, and able-bodied person weighing approximately 155 lbs” would burn upwards of 1,640 calories.

If you’re not sold, see how one woman lost 20 pounds playing golf.

Despite what you may have heard from any hardcore distance runners or weightlifters you happen to know, walking—when paired with a healthy diet—is an effective way to lose weight. According to a study published in the Journal of Exercise Nutrition & Biochemistry, researchers who studied the effects of walking on obese women found that it was especially effective at reducing belly fat, while also improving the body’s insulin response. Another study, published in the journal JAMA Internal Medicine, found that sedentary men and women between the ages of 40 and 65 managed to lose weight when they walked for 12 miles every week without meaningfully changing their diets. And for more life-changing exercise advice, see here for the Secret Exercise Tricks for Keeping Your Weight Down for Good.

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The old adage “eat less, move more” for weight loss is ingrained in our heads from an early age. This philosophy has led us as a society to become obsessed with burning more calories and consistently eating less to shed a few pounds. Yet, despite eating less and moving more, we still continue to struggle with weight loss. So, it begs the question: is it really true? What if we told you there was another way to lose weight that had nothing to do with counting calories…would you believe us?

The argument for quantity versus quality has been long-debated. To lose weight, you must eat fewer calories than your body expends. This is the argument for the quantity of total calories. However, there is a flip side to every coin, and the argument for quality calories fits the bill. A high-quality diet begins with real food that has been minimally processed and comes from nature. When making diet changes, eating less processed foods should be a priority.

Consider this: whole foods are naturally easy to portion size or hard to overeat. When was the last time you overdid it on chicken breast, broccoli, and rice? These foods are naturally filling and assist in regulating appetite cues for hunger/fullness.

To put together a plan for weight loss, you will want to source options from each of the following categories. Here’s what they are, and for even more weight loss tips, be sure to read up on our list of 15 Underrated Weight Loss Tips That Actually Work.

Each meal should emphasize protein because protein provides satiety. Satiety is the feeling of fullness and satisfaction at meals. Some research shows starting your meal with a few bites of protein first may lower your overall calorie consumption and improve blood sugar throughout the day.

Here are The Best Proteins for Women, According to Dietitians, as well as The Best Proteins for Men.

Fruits and veggies should be the star of the show on your plate. Shoot for a variety of colors over the course of your day. Work up to five servings of fruits and veggies each day for optimal health.

“The best diet for weight loss includes foods from all food groups, practice portion control for calories dense foods, and enjoy plenty of fruits and veggies. Aim for half your plate to be fruits and non-starchy veggies,” says Lisa Young, PhD, RDN and author of Finally Full, Finally Slim.

Here are the 20 Most Filling Fruits and Veggies—Ranked!

Carbs that are high in fiber are more filling, lower in calories, and easier to portion size. Shoot for about a cup or a fist-size serving of carbs at each meal and a half-cup serving at snacks!

Here are 8 Ways to Eat Carbs and Still Lose Weight.

Fats are often omitted for quick weight loss, but we forget that fats are naturally satisfying and full of high-quality energy! Adding a couple of tablespoons of fat to round out your meals and snacks will keep you feeling full longer and stabilize your energy throughout the day.

Here are 20 Healthy Fat Foods That Won’t Make You Fat.

You’ll notice that quality calories are often lower in total calories than their processed food counterparts. Naturally, by switching to higher-quality calories, you will also switch to a lower-calorie diet!

Kim Yawitz, RD, explains that she always uses a balanced plate method for weight loss with her clients at CrossFit 26.

“One thing I love about the approach is that it fends off cravings,” says Yawitz. “Blood sugar fluctuations are a sneaking cause of cravings that can occur when meals aren’t balanced. Each meal in the plate method provides a good mix of protein, fat, carbs, and fiber which keeps blood sugar levels steady between meals. I’ve had clients lose 40+ pounds on the plate method without ever feeling deprived along the way!”

After losing 50 pounds herself by focusing on higher-quality foods instead of weight loss through calories, Lacy Ngo, MS, RDN, says “I stopped focusing on weight and started focusing on nourishing my body. My mostly plant-based diet is full of filling fiber and anti-inflammatory antioxidant foods like leafy greens, berries, whole grains, nuts, and seeds.”

While eating as few calories as you can manage in a day may drive weight loss and short-term success, it is not sustainable. Eating balanced meals that are filling and satisfying is the ultimate sustainable diet tool!

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