Mental health is just as important as physical health, but unfortunately, it’s often overlooked. People think that if they don’t have a mental illness, then they must be fine. However, that couldn’t be further from the truth. Everyone should make an effort to maintain balanced mental health so that they can lead happy and fulfilling lives. And while it may seem daunting, there are quite a few simple things you can do to improve your mental health. Here are six of them:

Get Enough Sleep

Sleep is crucial for both physical and mental health. Unfortunately, many people don’t get enough of it. According to the National Sleep Foundation, adults should be getting between 7 and 9 hours of sleep per night. However, studies have shown that most people only get around 6.8 hours. There are many reasons why you might not be getting enough sleep. Maybe you have trouble falling asleep at night or you wake up frequently throughout the night. Maybe you have a very demanding job or you have young children at home. Whatever the reason, if you’re not getting enough sleep, it’s important to find a way to change that. Otherwise, you’ll likely start to experience many negative consequences, such as fatigue, irritability, anxiety, and depression.

Seek Professional Help

If you’re struggling to cope with a difficult situation or you’re just not feeling like yourself, it’s important to seek professional help. As seen at mydenvertherapy.com a therapist can help you identify and work through any underlying issues that may be contributing to your mental health problems. Therapy can also provide you with tools and strategies for managing your mental health on a day-to-day basis. If you’re not sure whether therapy is right for you, consider attending a few sessions to see if it makes a difference. There’s no shame in seeking help when you need it. Everyone goes through tough times and sometimes we all need a little extra support.

Eat A Healthy Diet

What you eat has a direct impact on your mental health. Eating unhealthy foods can lead to a decrease in energy levels, mood swings, and cognitive problems. On the other hand, eating healthy foods can , increase your energy levels, and sharpen your mind. So, if you want to maintain balanced mental health, it’s important to make sure that you’re eating a healthy diet. Make sure to include plenty of fruits, vegetables, whole grains, and lean proteins in your diet. And limit your intake of processed foods, sugary drinks, and saturated fats. Not only will eating a healthy diet make you feel better mentally, but it will also improve your physical health.

Exercise Regularly

Exercise is not only good for your physical health, but it’s also good for your mental health. Studies have shown that exercise can help to improve mood, increase energy levels, and reduce stress and anxiety. So, if you want to maintain balanced mental health, make sure to get some exercise every day. It doesn’t have to be anything too strenuous. Just a moderate amount of exercise will do the trick. Take a brisk walk around the block or go for a light jog. You could even take a yoga class or go swimming. Swimming allows you to forget about any problems and just focus on the present moment, which can be very therapeutic.

Take Breaks From Technology

In today’s world, it’s hard to go anywhere without being bombarded by technology. And while technology can be helpful in many ways, it can also be detrimental to your mental health. Too much time spent on gadgets can lead to feelings of isolation, anxiety, and depression. It can also disrupt your sleep patterns and make it difficult to concentrate. If you want to maintain balanced mental health, it’s important to take breaks from technology and spend some time offline. disconnect from the internet and social media for a few hours every day. Spend time talking to people face-to-face, reading a book, or doing something else that doesn’t involve technology.

Practice Relaxation Techniques

When you’re feeling stressed, anxious, or overwhelmed, relaxation techniques can help to calm you down and improve your mood. One of the most popular relaxation techniques is deep breathing. Simply take a deep breath in through your nose and exhale slowly through your mouth. Repeat this several times until you feel your body start to relax. Other relaxation techniques include progressive muscle relaxation, guided imagery, and mindfulness meditation. If you have never meditated before,  there are plenty of guided meditation apps that can help you get started. You just need to find a quiet place to sit or lie down and focus on your breathing.

Maintaining balanced mental health is essential for leading a happy and healthy life. If you’re feeling stressed, anxious, or down, try implementing some of the tips above, and you will soon start to feel better. Just remember that you’re not alone and some people care about you and want to help. So reach out for help when you need it and things will start to look up

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We’ve all had a restless night of tossing and turning before. However, if this is becoming more common for you then you may be after tips on how to get a better night’s sleep.

Interrupted sleep can leave you irritated and tired the next morning. Studies have found that a lack of sleep is overall unhealthy and not ideal. Here are some things that you can do in order to hopefully improve your quality of sleep.

Have A Magnesium Bath 

Taking a warm bath can bring your body to an optimum temperature for sleep. Soaking in a calming bath can relax your muscles which is ideal for winding down for bed. One thing you can try doing is having a magnesium bath. Bath salts that contain magnesium can help replenish your body’s supply and in turn promote relaxation.

Why not try having a warm magnesium bath accompanied with candles and soothing music to help relax your body and mind? Doing this a little while before bed can help you have a quality night’s sleep.

Maintain A Regular Sleep Schedule

This one may sound obvious but sticking to a regular sleep schedule can genuinely help you get a better night’s sleep. Training your body to go to sleep and wake up at set times can help improve the length of sleep you get. This also lessens the likelihood of waking up earlier or later than you want to.

Use an alarm clock to wake up at the same time everyday, even if you have nowhere to be.

Be Mindful Of What You Eat Before Bed

Going to bed hungry or after eating a large meal can disturb your sleep. You may become irritable and uncomfortable by these decisions. Watching what you eat before bed is a known way to get a better night’s sleep.

If you’re hungry an hour before bed then eat something lighter that will easily digest. This won’t keep your body up for long. A great way to unwind for bed is to drink a warm cup of herbal tea, such as chamomile or valerian earlier on in the evening to help y encourage relaxation and deeper sleep.

Reduce Screen Time

The blue light found in screens can block melatonin, the hormone which is responsible for sleep. So it’s no secret that staying up on your phone or laptop can disrupt your night’s sleep!

Instead, try reading a book for your nightly entertainment. Reading a good book can help tire your eyes and even reduce stress.

We hope these tips can help you achieve a better night’s sleep. Try combining a couple of these things next time you’re struggling to get some sleep.

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While there isn’t anything wrong with carrying a little fat on your body, carrying a certain type of abdominal fat known as visceral fat can be dangerous to your health for various reasons.

“First, it is carried at the front of the body where it creates significant stress on the heart and other vital organs. This puts the individual at risk for heart disease and stroke, among other chronic conditions, ” says Trista Best, RD at Balance One Supplements. “Second, if allowed to persist it will form around organs and tissues which makes it difficult to lose, also increasing the risk of chronic disease. Third, visceral belly fat can be a hidden danger for those who otherwise have a normal body weight. A person with a healthy BMI may be carrying a lot of belly fat while other areas of the body are relatively thin. This can create a false sense of reassurance that they do not need to worry over health or weight loss.”

Luckily, experts have found a number of ways to target abdominal fat over the years. According to the Harvard Medical School, this type of fat can be combated with at least 30 minutes of regular exercise per day and by limiting excess sugar, fat, and other unwholesome elements in your diet. While these methods can start you off on the right track, we asked a handful of experts about other proven methods that can trim down abdominal fat.

When you want to make your diet work for you, follow these tips and pair them with the 6 Best Foods That Melt Abdominal Fat for maximum results.

Even if it seems counterintuitive, make sure you stick to a regular eating schedule.

“I understand the idea that reducing fat or reducing certain foods in a diet can help reduce fat,” says Blanca Garcia, RDN and nutrition specialist of Health Canal. “In reality, it’s not so much the food only that affects the abdominal fat, but also eating habits. Skipping meals can actually contribute to midsection fat.”

“A person that skips a meal tells the body it’s in starvation mode and as soon as the food is delivered to the body it will store fat as a way to safeguard enough energy stores for the ‘starvation mode’ it believes it’s in. The secondary reason this habit can affect midsection fat is a person’s feeling of hunger can cause that person to eat faster and possibly overeat. The technique is to choose a time to eat every 3 to 4 hours whether a snack or meal and stay consistent. This communicates to the body there is food and also places hunger cues in order.”

When you plan your meals, make sure protein plays a key role if you need to reduce abdominal fat.

“Protein is essential for building and maintaining muscle mass,” says Morgyn Clair, MS, RDN at Fit Healthy Momma. “As we lose, our metabolism changes and nutrition needs are different. Many people losing weight do not necessarily get enough protein in their diet, which can lead to muscle loss along with fat loss. Muscle naturally burns more calories throughout the day; meaning that more muscle mass equals faster metabolism overall.”

Make sure that your choice of protein works for you. If you need some inspiration, make sure to include The 30 Best Proteins for Every Goal into your diet for maximum results.

Knowing when to have your heaviest meals can make a world of difference when you want to shrink your waistline.6254a4d1642c605c54bf1cab17d50f1e

“Studies show time and time again that reducing caloric intake before sleeping can lead to sustained weight loss,” Clair continues. “Have more balanced meals throughout the day and skip heavy night time snacks to help the waistline.”

Not all foods are equal when you eat them later at night. Check your diet against the 40 Best and Worst Foods to Eat Before Sleep to see if your late-night snacks help or harm your fat-loss goals.

By monitoring how many calories you eat a day, you can avoid overeating and keep your abdominal fat levels to a minimum.

“In order to lose abdominal fat you must learn to be at a caloric deficit,” says Jesse Feder, RD and personal trainer with StrengthWarehouse USA.

“This means you must be burning more calories than you are taking in. For example, if you eat 2,000 calories a day, and burn a total of 2,000 calories in a day, then nothing will happen to your weight. If you start to eat 1,500 to 1,800 calories a day and burn 2,000, then you are at a caloric deficit. Your body will start to burn body fat to make up for that deficit. This will cause you to lose abdominal fat over time.”

If you don’t feel like calorie counting, sticking to a simple intermittent fasting plan can also do wonders for your waistline.

“This can be a method used to achieve a caloric deficit and help you lose abdominal fat,” Feder continues. “Instead of eating from the time you wake up to the time you go to bed, you limit your eating to a certain time window. The most popular method is the 16/8 method. This means you fast for 16 hours and you have a window of 8 hours to eat your 2 to 3 meals. This can help you reduce the overall calories you eat in a day. Over time, this will reduce abdominal fat.”

Science has linked this particular diet plan to some serious results and research has found that Intermittent Fasting Can Lead to “Significant” Weight Loss.

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We humans spend much of our lives giving our minds free rein. We let our thoughts roam randomly and fill our minds with constant chatter. Research shows that humans register 6,000 thoughts on average each day. Our obsessive planning, cataloguing and rehashing crowds out our ability to explore our deeper meaning and purpose.

Even when we try to bring our consciousness to the present moment, and to see with a broader awareness, we don’t usually come free of thoughts and concerns. We’re unaccustomed to traveling light. In fact, we pack more than we need no matter where we go, and I’m talking about mental baggage.

To show up with an open, uncluttered mind isn’t easy to do. This is because the “self,” the person that we truly are, isn’t fully known to us. How can we be fully present in the moment without knowing who we really are in it?

Yes, we know ourselves, but that knowing is mostly based on the identity we’ve created, or how we feel about ourselves in a given moment. When we can decipher and then shed the mental baggage we’re carrying we can begin to connect to a deeper reality as awake and aware as possible.

Practicing Mindfulness

Practicing mindfulness not only keeps us awake but also keeps us aware of the impermanence of life. As a result, we gain a greater appreciation of it. We become more aware that our lives matter. The moments of our lives matter. We don’t want to waste them — not a single one.

With mindfulness, we’re able to rein in our busy minds and step into the present moment. We start to transcend limited thoughts and beliefs, and delve into the quietude to unveil a higher level of consciousness. Mindfulness opens our minds so that we can see with total awareness. In this pure state of mind, we can participate in life as more thoughtful, sensitive and attuned human beings.

Use these mindfulness practices to live more consciously and free yourself of the mental baggage:

1. Take “Present-Moment Awareness Breaks”

The more present you are, the more aware you are, and the more aware you are, the more present you are. It keeps evolving from there. When practiced consistently, Mindfulness will sharpen your awareness so that you can see beyond the surface.

2. Rein In Your Ego-Driven Thoughts

Learn to value slowing down and quieting the mind by refraining from trying to manipulate the world to feed your ego. Get out of your own way and out from under the drama you create. Don’t let your “small self” run the show. Aspire to heighten your awareness, raise your consciousness and continue on the path of spiritual development with the veils of falseness lifting one by one.

3. Strive To Engage In More Conscious Knowing

Mindfulness is a mental state of being conscious and aware. It helps you find union in reality, free of illusion. Don’t you want to know what this life, this reality, truly is? It can’t possibly be just what’s on the surface. Remaining on the exterior is like living outside of a magnificent palace and never getting to go inside.

4. Tend To Your Spirit

When you feel a type of emptiness, or apathy, that’s your spirit telling you something extremely important. But, if instead of going deeper within to find what’s troubling your spirit, you choose a distraction or way to anesthetize yourself, you aren’t tending to your spirit. Feeding your spirit can mean meditating, practicing yoga, sitting in contemplation, taking a walk in nature, gardening, playing with a pet, making love, painting, cooking, serving someone in need or moving to music. Relish the occasions when your spirit can soar.

5. Open Yourself To A Sense Of Oneness

As you begin to explore life beyond the surface, you begin to know that there’s so much more to experience and know. You are part of the collective, the universe, the cosmos, the oneness and the supreme consciousness that breathes life into us all. Consciously align with it. Mindfulness will lead you down a mystical path. If you keep your mind open and your thoughts illumined, life’s hidden truths will become known to you.

Author Bio

Ora Nadrich is a pioneering Mindfulness expert, international keynote speaker and coach, and the founder and president of the Institute for Transformational Thinking. A sought-after expert in the fields of Mindfulness, transformational thinking and self-discovery, she is the author of Says Who? How One Simple Question Can Change the Way You Think Forever, and Live True: A Mindfulness Guide to Authenticity, named “one of the 100 Best Mindfulness Books of All Time” by BookAuthority. Her new book is Mindfulness and Mysticism: Connecting Present Moment Awareness with Higher States of Consciousness (IFTT, Nov. 11, 2021). Learn more at oranadrich.com.

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Most of us know losing weight requires some discipline… but have you ever imagined how challenging it would be if your job was to develop and test new dishes every single day? Gordon Ramsay, who’s just launched a new partnership with Tide to encourage you to live smarter by washing your clothes in cold water, is getting personal about his recent weight loss. In an exclusive interview with Eat This, Not That!, Ramsay reveals four massive diet and lifestyle shifts he made to lose 50 pounds, and how he’s maintained his goal for three years and counting.

In 2019, Ramsay and his wife, Tana, welcomed their youngest child. That was shortly after the Kitchen Nightmares star had shared with a U.K. publication that he’d undergone a weight loss mission for the sake of his marriage. “I look at the pictures and think, ‘How did Tana stay around?'” he said, adding: “Tana has got better-looking and more gorgeous.”

These days, it sounds like two-year-old Oscar is the only one in the Ramsay household who, shall we say, doesn’t eat “clean.” The chef hints that life is busy at home, though he enjoys pitching in with the family. (In our conversation about Tide’s #TurnToClean initiative, we asked him the last time he needed to deal with stain removal. “The last thing . . . that ended up on my clothes was some pasta I was feeding Oscar,” he said.)

He continued: “Good thing I’m partnering with Tide to help keep my chef whites and my clothes at home as clean and crisp as possible. When I saw how Tide was able to deliver a superior clean even in cold water, I was convinced. I am now committed to washing in cold—when washing on cold with Tide, you use 90% less energy and, in the U.S., it saves you up to $150 in energy bills a year while extending the life of your clothes. A secret my wife Tana kept from me!”

Now he spills some of his own secrets on staying in shape at 54… despite a busy schedule, and often surrounded by irresistible food. Keep reading for some of Ramsay’s inspired discipline… and, check out Jamie Oliver Lost 26 Pounds By Making This One Change to His Diet.

On the biggest nutrition change he made to get leaner, Ramsay tells us, “I just ate more efficiently and healthier. I ate more fatty acids like salmon.”

We’ve long touted the benefits of adding in fish for weight loss. Salmon, in particular, is filled with omega-3 fatty acids that contribute to satiety.

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Ramsay also reveals that in the process of adding more beneficial fats to his diet, he also cut down his intake of dairy significantly, “I found that cutting dairy out in coffees and teas made me feel more energized.”

Ramsay adds that exercise is a top priority each day. “My mornings . . . [are] when I always work out,” he says. “I just try to work out on shoot days or when I’m in the kitchen early in the morning so I’m energized throughout the day.”

RELATED: 4 Exercise Tricks for Slimming Down After 50, Says Trainer

“I don’t sleep!” he says, adding, “Kidding of course. When I have a down day, trust me, I’m on my bike getting in a great ride.” Exercise, especially outdoors, is a known mood booster that contributes to a healthier life outlook overall.

Check out Gordon Ramsay in Tide’s #TurnToCold campaign below, and find more food news here:

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Adele never needed to lose weight to strike our awe and admiration. However, in May 2020 when she revealed a transformed physique, what surprised fans perhaps the most was that the 15-time Grammy winner had done it all on the down-low. Now, for the first time since then, she’s shared exactly how she lost 100 pounds… plus, the unexpected reason that prompted it.

Keep reading for healthy inspiration from Adele, who’s just opened up in the new issues of U.S. and British Vogue. (Also, sign up for the Eat This, Not That! newsletter for weight loss and wellness news delivered daily.)

A successful career in the music industry comes with serious pressure, Adele said, mentioning that at one point in recent years, she even told her manager: “This isn’t really for me.”

Plus, in 2019, Adele announced that she and her then-husband, Simon Konecki, had separated. In March of this year, their divorce was finalized.

It sounds like all these factors combined spurred Adele, 33, to place a very intentional focus on her wellbeing—particularly, her mental health. Of her 100-pound weight loss, she’s reflected in the new issue of Vogue: “It was never about losing weight. It was always about becoming stronger and giving myself as much time every day without my phone. I got quite addicted to it.”

RELATED: The #1 Best Exercise for Fighting Stress, Says Science

These days, Adele told Vogue, “I work out two or three times a day.” She said her day starts with weights, then in the afternoons she goes on a hike or does some boxing.

Many nights, she said, she does cardio. (Vogue revealed the singer is a fan of the elliptical machine.)

Adele credited her trainer, Gregg Miele, with her ongoing inspiration to stay active. As Vogue noted, “Adele says that she has probably spent more time with Miele in the last three years than anyone else.”

RELATED: The One Trick To Lose Weight Like Crazy, Says Celebrity Trainer

Adele says to be clear, she didn’t restrict herself from the foods she loves. “If anything, I eat more than I used to because I work out so hard,” she said in the interview.

A favorite she still enjoys is the occasional drink… specifically, rosé or an Aperol spritz. But Adele says these days, she tries to be more mindful about her drinking than she was in her younger years.

She said Amy Winehouse’s death forced her to think about how the media would portray her if she didn’t take control of her own behaviors. “I’m not having these people I don’t know take my legacy, my story away from me, and decide what I can leave behind or what I can take with me,” Adele said.

RELATED: I’m an RD, and This Is The One Thing You Crave When You Give Up Alcohol

In Vogue, Adele said she realizes that some fans might feel differently about their connection to her—but she assures them this lifestyle change has simply been for her health. “My body’s been objectified my entire career,” she said. “It’s not just now. I understand why it’s a shock. I understand why some women especially were hurt. Visually I represented a lot of women. But I’m still the same person.”

For more self-care motivation, continue:

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Bread is one of life’s simple pleasures, is it not? But when it comes to losing weight, one of the first things you probably prepare to cut down on is a good old hunk of fluffy bread. But it doesn’t have to be that way—just like all food, bread is meant to be enjoyed.

“We are all on a mission to avoid bread, or so it seems,” says Tasneem Bhatia, MD, also known as “Dr. Taz,” a weight-loss expert and author of “What Doctors Eat” and “The 21-Day Belly Fix.”

“Loaded with carbohydrates and sometimes refined flours, bread is now the new enemy, replacing the fat fear of the ’80s. But, believe it or not, there are healthy bread options if you play your cards right.” And play we will. Anything for a bite of bread’s crusty, tasty goodness.

Now, here are 20 tips for avoiding weight gain while still eating bread, courtesy of registered dietitians as well as a doctor and a chef.

It’s super simple but is a handy rule of thumb to keep in mind whenever you’re shopping for a loaf: “For every 10 grams of carbs, there should be 1 gram of fiber,” says Rebecca Lewis, MS, RD former head dietitian for HelloFresh.

No matter what, remember this: “If the ingredients at the top of the ingredient list read sugar, sucrose, fructose, corn syrup, white or wheat flour, these foods contain mostly simple carbs and should be limited,” says Lewis. “A food is only considered a ‘whole grain’ if the first ingredient on the packaging says, ‘whole grain or whole wheat.’ There are no standardized regulations or definitions for the label ‘multigrain,’ so it’s the one to watch out for.” Scan the ingredient list of multigrain products and use your judgment. Understanding the ingredient list—at least the basics—is a huge step for your ultimate guide to eating clean.

“Wheat has changed over the last 50 years and is no longer the recognizable crop of our forefathers,” explains Dr. Taz. “While the research goes back and forth on the role of pesticides and chemicals in our health, organic wheat has a lower exposure to pesticides, providing a healthier bread option.”

Don’t miss These Are the 12 Dirtiest Foods on Grocery Store Shelves, According to an Expert.

“Fermented bread, like sourdough, have been allowed to ferment using a starter for anywhere from a few days to a few weeks. This fermentation process provides lots of healthy bacteria that help to balance the digestive system and manage your metabolism,” says Dr. Taz. “Choose or make fermented bread when eating bread for a health boost.”

Check out This Unexpected Supplement Can Improve Your Gut Health, Says Dietitian.

Frozen bread? Yup. “The breads that sit on the shelves at grocery stores have been bleached of their nutrients and pumped with preservatives, sodium, and sugar to prolong shelf life,” cautions Lisa Hayim, registered dietitian and founder of The WellNecessities.

“Instead, look for sprouted grain bread, which is often in the freezer section. Sprouted grain bread goes through a process where enzymes are released and the protein and carbohydrates are broken down, which makes it easier for the body to digest and absorb nutrients. Sprouted grains still contain gluten, but can be tolerated by some people with mild sensitivity to wheat or gluten.”

Real talk: Bread used to be way healthier. “The mass industrialization and processing of bread and pasta is what has robbed these mainstays of their health benefits and transformed them into a refined and processed load for our bodies,” says Taz. But there’s salvation.

“The bakery makes fresh bread daily and leaves out a ton of the salt and preservatives that are found in a traditional loaf found on the supermarket wall,” says Hayim. “So go ahead and enjoy a delicious hot loaf straight from your local bakery, or even the bakery section of your supermarket. Opt for whole grains when available!”

These are some true allies when it comes to skinny bread chomping. “Opt for these fiber-rich foods in your bread. They contain beta-glucan, a soluble fiber that increases the amount of time it takes for your stomach to empty and prevents quick spikes in blood sugar,” explains Hayim.

Are you a from-scratch, DIY, bread maker? “Swap white flour for coconut flour,” says Lewis. “It has fewer carbs and 11 times as much fiber.”

“Pair your favorite bread with healthy fats like olive oil, coconut oil, ghee, and butter,” says Dr.Taz. Not only will the dipping slow you down as you eat, but it will also add some nice flavor. “The Italian tradition of bread with olive oil is a healthy option since the combination prevents over-consumption of bread.”

“Bake thin slices of bagels, triangles of pita, or tortillas in the oven at 400 for about five minutes,” says Chef Nate Appel of HelloFresh. “Baked chips are much healthier than their fried counterparts. Spice up your chips with cumin, oregano, chili powder, or whatever other spices you prefer to complement your meal.”

“The darker the flour, the more antioxidants your bread may have. Quinoa, buckwheat, and amaranth are healthier, gluten-free flour options over rice or potato flour,” shares Dr. Taz. Did we mention amaranth is a superfood? (Don’t worry, a lot of people haven’t heard of it either.)

There are many simple ways to still enjoy a sandwich with less or no bread: “Eat open-faced sandwiches to cut back by one slice, go ‘animal-style’ and replace the whole hamburger bun with lettuce, scoop out the insides of a bagel, or opt for ‘thin-sliced,'” suggests Lewis. Instead of straight open-faced, “…you can also top with a piece of crunchy romaine or other lettuces to keep your hands clean while eating,” recommends Appel.

“Breads that are made with nuts and seeds pack a ton of nutrition,” says Hayim. “Compared to regular bread, they are also more filling and satisfying, and they have a lower glycemic index, which prevents the quick spike and fall in blood sugar levels.”

Not only will these kinds of breads help curb overeating, but nuts like walnuts and seeds like chia, pumpkin, and sunflower seeds add a nice textural element.

Don’t miss What Happens To Your Body When You Eat Seeds.

Set up your slice of bread on a hot date. “Beyond healthy fats, pair bread with protein; a little meat or tofu balances the carbohydrates in bread and pasta,” suggests Dr. Taz. “Adding protein will keep you full and eating less.”

Bread doesn’t get a bad rep just because it’s, well, bread. It’s often stuck with not-do-nutritious condiments like mayo or sour cream. So, think creatively about how to lighten up your sandwich.

“Replace mayonnaise in your sandwiches with mustard, hummus, baba ghanoush, yogurt, or a bean spread. Not only does it cut down on calories but they give great variety and flavor to sandwiches and wraps,” suggests Appel.

Don’t miss The Worst Condiments You Should Always Leave on Store Shelves.

“Like a little crunch in your salad? Swap breadcrumbs for sliced almonds. They have fewer carbs and three times as much fiber,” shares Lewis. Want a loaded salad without the pound creepage? Check out these best salad ingredients for weight loss!

“If you’re going to eat bread, enjoy It, and savor it. When the waiter comes with that breadbasket of bread you probably don’t even need but just want to eat, say no,” says Hayim. ” Save it for your entrée, or appetizer, and enjoy bread the way the chef prepared it.”

“Cut a square of bread into quarters diagonally to make mini toast point sandwiches, [but serve them] open-faced,” suggests Appel. “These make great appetizers as well. You can secure all of the toppings with a toothpick, and they are great for passed hors d’oeuvres at parties.”

You can also simply spread on healthy toppings like olive tapenade, roasted eggplant, or tahini mixed with lemon juice and a splash of maple syrup. Pair it with a Mason jar salad and your packed lunches just got a major upgrade!

“Eating a grilled cheese at home is very different than eating it at the diner. At home, we take two pieces of bread, slip in some cheese, and throw it in the oven,” offers Hayim.

“At restaurants and diners, the bread is given way more attention—or should we say, added fat and calories. First, both sides are buttered, then they go into a pan with more butter and possibly leftover oil from the last dish. While a grilled cheese at home can be made low-fat, and less than 250 calories, the ones at restaurants are upwards of 500 calories and loaded with saturated fat.”

Just don’t be that person in line at the bagel store on Sunday morning who asks them to do it and tie up the whole line.

“You can reduce the calories substantially by taking out the bread in the middle. Load it up with smoked salmon, tomato, onion, capers, and a light schmear of cream cheese for a healthier version of the New York staple,” says Appel.

For more, be sure to check out the 10 Best Low-Carb Breads on Grocery Store Shelves.

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The secret to lasting weight loss is that weight loss starts…before you eat a thing. “The idea that you just have to eat less or exercise more to lose weight isn’t helpful,” says Samantha Cassetty, MS, RD, NYC-based nutrition and wellness expert and co-author of Sugar Shock. “Healthy weight loss involves developing a set of skills that help you make decisions about which foods to eat and your lifestyle habits.”

There are so many factors that come into play, she says, “like which foods are most filling and promote better appetite-regulation, how well you’re sleeping, and how much stress you’re under. Losing weight is challenging, but it can happen! However, it may involve redefining your idea of weight loss.” With that in mind, we reached out to three top registered dieticians to ask them their secrets to lasting weight loss, and here they share 15 with you—read on.

RELATED: Avoid These 50 Foods if You Want to Lose Weight

“Focusing on the scale can actually slow down the rate of weight loss,” says Sarah Krieger, MPH, RDN. “The number on the scale is usually not what a person wants to see, which can lead to either eating more (of the wrong foods), or restricting even more or just giving up any behavior changes already established. Go by how your clothes fit or take measurements to gauge weight loss instead.”

Many people think they need to eat less often. But eating every three to five hours—typically three meals and one to two snacks—can help you not get to the point of being hangry and where you end up going completely overboard. I recommend making sure to include sources of protein, healthy fat, and fiber with each meal—and at least one or two of those with a snack. An example of this would be to pair whole-grain crackers with berries for a snack,” says Amy Gorin, MS, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, CT.

“If you’re in the habit of having a bowl of cereal or oatmeal or another carb-rich breakfast (say, a muffin, bagel, or toast), you may want to re-think this meal,” says Cassetty. “For healthy weight loss, it’s more helpful to eat a balanced breakfast that’s rich in protein. A protein-rich breakfast can help reduce cravings, and that can help you avoid unintentional snacking that can add hundreds of calories to your diet. Also, as part of the body’s routine maintenance, you break down muscle tissue at night.”

“You really can lose weight eating anything,” says Krieger. “Typically, when a person eliminates a favorite food in an attempt to lose weight (chocolate is a common one), it’s temporary. Of course a person will over indulge at some point. It’s better to include a small portion of a favorite high-sugar food with a meal (not on an empty stomach, which can lead to over consumption) at least every few days.”

Eat This, Not That! Tip: “Getting sufficient protein in the morning is critical for repairing that tissue and preventing muscle loss over time,” says Cassetty. “That means that consuming protein in the morning helps keep your metabolism operating at peak performance, helping you lose weight and keep it off. Most adults would benefit from about 20 to 25 grams of protein in the morning, which is the amount in a cup of Greek yogurt.”

“Breakfast skipping is a common habit, and it’s widespread among those who are practicing intermittent fasting,” says Cassetty. “But this may not be helping your weight loss journey. We know that among people who have maintained their weight loss for at least a year, 78% reported eating breakfast. Also, research suggests that your body is more efficient at burning calories in the morning. Scientists showed this by comparing the calorie burn after eating a large dinner or a large breakfast of equal calories, with the same number of calories consumed over the day. After breakfast, study participants burned 2.5 times the calories as when they had eaten a bigger dinner. They also reported fewer sugary cravings.”

“Staying hydrated can be so helpful both for weight loss and for weight-loss maintenance! In a study in Obesity, people with obesity who drank about two cups of water before eating each of their daily meals lost more than 9 pounds in about a three-month period!” says Gorin.

“Studies show that nighttime eating may make it more challenging to lose weight, and this habit may make you more likely to gain weight, so it’s helpful to reduce unnecessary eating at night,” says Cassetty. “Often, nighttime snacking is a habit, rather than a necessity to reduce hunger. Plus, eating too close to bedtime or being overfull at night can interfere with sleep, and in turn, mess up your appetite-regulating hormones. The result is you feel hungrier, and your feelings of fullness are delayed. That’s why I recommend social distancing from your kitchen at night.”

Eat This, Not That! Tip: “Our environment can influence our eating habits, so if you’re spending time in your kitchen or even just strolling back and forth, it might encourage overeating at night, even if you aren’t hungry,” says Cassetty. “Once you’ve had enough to eat and feel content, clean the kitchen and turn off the lights to signal that it’s closed. Then find a replacement for this habit, such as crafting or working on a puzzle.”

“Yes, you can still eat dessert and lose weight!” says Gorin. “I recommend desserts that are whole-foods based and that contain little or no added sugar. So for instance, a nice chocolate cream made with bananas and unsweetened cocoa powder—or a chocolate pudding made with bananas, powdered peanut butter, and coconut.”

“We all learned to eat as children of course, but we also may have picked up some poor habits as children (drinking soda, cleaning the plate, food as reward, etc.),” says Krieger. “If you work with a mental health counselor or psychologist to address old habits (why we eat the way we do), you’d be surprised how quickly you start to lose weight once old habits are understood in a therapy session!”

“If you aren’t sleeping seven to nine hours each night, it will be hard to manage your appetite and cravings and feel content after eating,” says Cassetty. “That means it will be hard to manage your weight.”

Eat This, Not That! Tip: “There are plenty of things you can do to support better sleep. For example, eat a balanced breakfast,” says Cassetty. “Studies indicate that skipping breakfast is tied to poor sleep quality, but eating breakfast can help you fall asleep faster and improve your sleep quality. After mid-day, limit coffee and tea and stay within the appropriate alcohol guidelines, which specify no more than a drink a day for women and two a day for men. Even though alcohol may help you fall asleep faster, it can cause sleep disturbances, like less restorative sleep and more disruptions. Also, eating healthfully—getting enough fiber from whole, plant foods, and reducing the amount of added sugars and refined grains you eat—can help you sleep better.”

“Eat protein, vegetables with a little fat first as part of a meal. When we eat sugar or carbs first, it can be harder to limit the portion,” says Krieger.

“Studies show that regularly eating the staples of a plant-based diet, such as chickpeas, white beans, and black beans, can help with weight loss. In fact, a study found that eating these foods daily can lead to a weight loss of close to a pound in about a six-week period. This can add up significantly over time!” says Gorin.

“About half of adults drink soda every day, and cutting this one thing from your diet will help you lose weight,” diet will help you lose weight,” says Cassetty. “Plenty of research ties soda drinking with weight gain, and there’s also evidence that exercise doesn’t counter this effect. That’s because the calories in soda don’t contribute to fullness, so we drink them on top of the foods we eat to fill up, and they promote a calorie surplus.”

Drink This, Not That! Tip: “If you’re drinking soda, the best thing you can do is to cut back on it,” says Cassetty. A sugar-free seltzer or tea would be best. Or: “If you like a sweeter drink, try one glass of 100% orange juice in place of your soda. You might be surprised to learn that it has no added sugars, and it counts toward your fruit requirements. Plus, one study found that 100% OJ doesn’t interfere with weight loss when part of a calorie-controlled diet, but instead, contributes to other health benefits. In the study, participants who drank OJ as part of their reduced-calorie diet experienced improvements in insulin and cholesterol levels and a marker of inflammation compared to dieters who skipped it.”

“Hypnosis is a wonderful tool to lose weight. It can help address habits, barriers a person may have (eating at night while watching a movie, for example), body image and helping with portion control,” says Krieger, who is a hypnotist.

“I see people jumping on board with things like juice cleanses,” says Gorin. “These types of diets aren’t sustainable and they don’t provide you with a healthy, balanced diet. Eat balanced meals, practice mindful eating–so limit background noise and distractions while you eat–and eat every three to five hours, and you’re on your way to being healthier and to weight control.”

“Instead of pursuing thinness or an arbitrary ideal weight or BMI number,” says Cassetty, “try to find a sane and sustainable weight where you can enjoy all the things in life you want to enjoy—such as having a glass of wine or a slice of pizza sometimes, while also being able to climb up the stairs comfortably, for example.” She goes on: “Instead of focusing on a goal weight or size, focus on the things you can control, like developing sustainable health behaviors. Start slowly by deciding on one change you could reasonably make. Once you successfully make that change, take on another one. Ultimately, these behavior changes are the key to lasting weight loss and better health.” As for exactly what to eat now that you’ve got these great tips, don’t miss these 19 Weight Loss Foods That Really Work, Say Experts.

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When you first move to a new area you very quickly find out where the local supermarket is, the post office, the nearest restaurant and bar, but some of the best local shops that are tucked away down hidden alleyways can take a long time to discover. These hidden gems are usually the independently owned shops and are often located off the beaten path and not on the high street. In this article we’re going to share with you some of the secrets to finding the best local shops in your area.

Walk Everywhere

The best way to find anything in a new neighbourhood is to put on your trainers and get walking. Choose a sunny day over the weekend when you have no other plans and make a day of it. It doesn’t matter if you get lost, although if you are worried you could always use a map app on your phone or even plot out a rough route beforehand, just see where each path takes you and go with it.

Some of the best local shops can be found on the pedestrianized pavements, so you’d never ever find them unless you explored by foot. From hidden home furniture shops filled with bespoke pieces that will help you to find the best console table for your new hallway, local antique shops that offer a treasure trove of interior inspiration to help you recreate your lusted after Pinterest boards, through to artisan bakeries, fashion boutiques, and delis, walking around your new area will see you discovering all kinds of new and exciting finds.

And of course, always remember to stop for regular coffee breaks when you discover a new cafe en route and to pause for lunch at a lovely local bistro, with maybe a cheeky glass of wine or two.

Use Local Facebook Groups

Another great way to find the best local shops is by joining the local Facebook groups. Just do a search for your area on Facebook and there are bound to be lots of different ones that pop up. We have one in our home town focused entirely on shopping locally and it gives local businesses a chance to advertise, inform people about any special offers they have, as well as opening hours etc. It’s a fantastic resource for owners and customers alike, and even more useful if you’re new to town.

Local Facebook groups are also really useful if you’re searching for slightly more specialist stores, for example hobby or model shops. When you’ve been hunting for a 350 crate engine turn key for the car you’ve been doing up in your spacious new garage, it’s good to know you can find exactly the part you’ve been looking for.

Facebook groups will also give you an opportunity to chat with local people, which brings us onto our third and final secret for finding the best local shops.

Ask People Who Already Live There

Who could possibly know an area better than the people who already live there, so it’s time for you to get on out there and start chatting to the locals. People are always happy to help, especially when it comes to singing the praises of their neighbourhood. When you’re looking for the best local fresh meat for your next barbecue, or trying to find that specialist ingredient for that new recipe you cut out of the paper last week, it will be the knowledge of the local residents that helps you to track these things down.

It’s easy to strike up a conversation when you’re stood in a queue waiting for your coffee and croissant at your new favourite cafe, or when you take the kids to the playground and they start playing with some of the other kids you can easily talk to the other parents. And not only will you learn lots of interesting things about your new hometown, but you might also make some new friends too.

With lockdown restrictions starting to ease and with shops starting to reopen it’s really important we support local businesses and shops by giving them our custom. Hopefully these three tips will give you the confidence to get out there and to start exploring your local community.

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