11 Surprising Health Benefits of Sleep

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. 

Go ahead, snooze!

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

"Sleep used to be kind of ignored, like parking our car in a garage and picking it up in the morning," says David Rapoport, MD, director of the NYU Sleep Disorders Program.

Not anymore. Here are some health benefits researchers have discovered about a good night’s sleep.

Improve memory 

 Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or "practice" skills learned while you were awake (it’s a process called consolidation).

"If you are trying to learn something, whether it’s physical or mental, you learn it to a certain point with practice," says Dr. Rapoport, who is an associate professor at NYU Langone Medical Center. "But something happens while you sleep that makes you learn it better."

In other words if you’re trying to learn something new—whether it’s Spanish or a new tennis swing—you’ll perform better after sleeping.
 

Live longer?

Too much or too little sleep is associated with a shorter lifespan—although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep patterns too.)

In a 2010 study of women ages 50 to 79, more deaths occurred in women who got less than five hours or more than six and a half hours of sleep per night.

Sleep also affects quality of life.

"Many things that we take for granted are affected by sleep," says Raymonde Jean, MD, director of sleep medicine and associate director of critical care at St. Luke’s-Roosevelt Hospital Center in New York City. "If you sleep better, you can certainly live better. It’s pretty clear."
 

Curb inflammation

Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.

A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night.

People who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation with treatment of the sleep disorders, Dr. Rapoport says.

Spur creativity

Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper.

In addition to consolidating memories, or making them stronger, your brain appears to reorganize and restructure them, which may result in more creativity as well.

Researchers at Harvard University and Boston College found that people seem to strengthen the emotional components of a memory during sleep, which may help spur the creative process.

Be a winner

If you’re an athlete, there may be one simple way to improve your performance: sleep.

A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.

The results of this study reflect previous findings seen in tennis players and swimmers.

Improve your grades

Children between the ages of 10 and 16 who have sleep disordered breathing, which includes snoring, sleep apnea, and other types of interrupted breathing during sleep, are more likely to have problems with attention and learning, according to a 2010 study in the journal Sleep. This could lead to "significant functional impairment at school," the study authors wrote.

In another study, college students who didn’t get enough sleep had worse grades than those who did.

"If you’re trying to meet a deadline, you’re willing to sacrifice sleep," Dr. Rapoport says, "but it’s severe and reoccurring sleep deprivation that clearly impairs learning."

Sharpen attention

A lack of sleep can result in ADHD-like symptoms in kids, Dr. Rapoport says.

"Kids don’t react the same way to sleep deprivation as adults do," he adds. "Whereas adults get sleepy, kids tend to get hyperactive."

A 2009 study in the journal Pediatrics found that children ages seven and eight who got less than about eight hours of sleep a night were more likely to be hyperactive, inattentive, and impulsive.

"We diagnose and measure sleep by measuring electrical changes in the brain," Dr. Rapoport says. "So not surprisingly how we sleep affects the brain."

Have a healthy weight

If you are thinking about going on a diet, you might want to plan an earlier bedtime too.

Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)

Dieters in the study also felt more hungry when they got less sleep.

"Sleep and metabolism are controlled by the same sectors of the brain," Dr. Rapoport says. "When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite."

Lower stress

When it comes to our health stress and sleep are nearly one and the same—and both can affect cardiovascular health.

"Sleep can definitely reduce levels of stress, and with that people can have better control of their blood pressure," Dr. Jean says. "It’s also believed that sleep effects cholesterol levels, which plays at.

Avoid accidents

The National Highway Traffic Safety Administration reported in 2009 that being tired accounted for the highest number of fatal single-car run-off-the-road crashes due to the driver’s performance—even more than alcohol!

"Sleepiness is grossly underrated as a problem by most people, but the cost to society is enormous," Dr. Rapoport says. "Sleeplessness affects reaction time and decision making."

Insufficient sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink.

Steer clear of depression

Sleeping well means more to our overall well-being than simply avoiding irritability.

"A lack of sleep can contribute to depression," Dr. Jean says. "A good night’s sleep can really help a moody person decrease their anxiety. You get more emotional stability with good sleep."

If you think the long hours put in during the week are the cause of your anxiety or impatience, Dr. Rapoport warns that sleep cannot necessarily be made up during the weekend.

"If you sleep more on the weekends, you simply aren’t sleeping enough in the week," he says. "It’s all about finding a balance.

10 Evidence-Based Health Benefits of Magnesium

Magnesium is the fourth most abundant mineral in the human body.
It plays several important roles in the health of your body and brain.
However, you may not be getting enough of it, even if you eat a healthy diet.
Here are 10 health benefits of magnesium that are supported by modern scientific research.

1. Magnesium is Involved in Hundreds of Biochemical Reactions in Your Body

Magnesium is a mineral found in the earth, sea, plants, animals and humans.
About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.
In fact, every cell in your body contains it, and needs it to function.
One of magnesium's main roles is acting as a cofactor or "helper molecule" in the biochemical reactions continuously performed by enzymes.
It is actually involved in more than 600 reactions in your body, including:

• Energy creation: Helps convert food into energy.
• Protein formation: Helps create new proteins from amino acids.
• Gene maintenance: Helps create and repair DNA and RNA.
• Muscle movements: Is part of the contraction and relaxation of muscles.
• Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

Unfortunately, studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.

Bottom Line: Magnesium is a mineral that supports hundreds of chemical reactions in your body. However, many people get less than they need.

2. It May Boost Exercise Performance

Magnesium also plays a role in exercise performance.
During exercise, you may actually need 10–20% more magnesium than when you're resting, depending on the activity.
Magnesium helps move blood sugar into your muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease.
In one study, volleyball players who took 250 mg per day experienced improvements in jumping and arm movements.
In another study, athletes who supplemented with magnesium for 4 weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.
However, evidence is mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal levels.

Bottom Line: Magnesium supplements have been shown to enhance exercise performance in several studies.

3. Magnesium Fights Depression

Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
One analysis of over 8,800 people found that those under 65 years of age with the lowest intake had a 22% greater risk of depression.
Some experts believe the low magnesium content of modern food may be the cause of many cases of depression and mental illness.
However, others experts emphasize the need for more research in this area.
Nonetheless, supplementing with it may help reduce symptoms of depression, and in some cases the results can be dramatic.
In a randomized controlled trial of depressed older adults, 450 mg of magnesium improved mood as effectively as an anti-depressant drug.

Bottom Line: People with depression may be deficient in magnesium. Supplementing with it can reduce symptoms of depression in some people.

4. It Has Benefits Against Type 2 Diabetes

Magnesium also has beneficial effects against type 2 diabetes.
It's believed that about 48% of diabetics have low levels of magnesium in their blood. This can impair insulin's ability to keep blood sugar levels under control.
Additionally, research suggests that people with a low magnesium intake have a higher risk of developing diabetes.
One study followed more than 4,000 people for 20 years. It found that those with the highest intake were 47% less likely to become diabetic.
In another study, diabetics who took high doses of magnesium each day experienced significant improvements to blood sugar and Hemoglobin A1c levels, compared to a control group.
However, this may depend on how much you are getting from food. In a different study, supplements did not improve blood sugar or insulin levels in people who weren't deficient.

Bottom Line: People who get the most magnesium have a lower risk of developing type 2 diabetes, and supplements have been shown to lower blood sugar in some people.

5. Magnesium Can Lower Blood Pressure

Studies show that taking magnesium can lower blood pressure.
In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.
However, these benefits may only occur in people who have high blood pressure.
Another study found that magnesium lowered blood pressure for people with high blood pressure, but had no effect on those with normal levels.

Bottom Line: Magnesium helps lower blood pressure when it is elevated, but does not seem to lower blood pressure for those with normal levels.

6. It Has Anti-Inflammatory Benefits

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease.
In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels.
Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes.
In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.

Bottom Line: Magnesium has been shown to help fight inflammation. It reduces the inflammatory marker CRP and provides several other benefits.

7. Magnesium Can Help Prevent Migraines

Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light and noise often occur.
Some researchers believe that people who suffer from migraines are more likely than others to be magnesium deficient.
In fact, a few encouraging studies suggest that magnesium can prevent and even help treat migraines .
In one study, supplementing with one gram provided relief from a migraine more quickly and effectively than a common medication.
Additionally, magnesium-rich foods may help reduce migraine symptoms.

Bottom Line: People who suffer from migraines may have low magnesium levels, and some studies have shown that supplementing can provide relief from migraines.

8. It Reduces Insulin Resistance

Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
It's characterized by an impaired ability of muscle and liver cells to properly absorb sugar from the bloodstream.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient.
In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium in the urine, further reducing your body's levels.
Fortunately, increasing magnesium intake can help.
One study found that supplementing reduced insulin resistance and blood sugar levels, even in people with normal blood levels.

Bottom Line: Magnesium supplements may improve insulin resistance in people with metabolic syndrome and type 2 diabetes.

9. Magnesium Improves PMS Symptoms

Premenstrual syndrome (PMS) is one of the most common disorders among women of child-bearing age.
Its symptoms include water retention, abdominal cramps, tiredness and irritability.
Interestingly, magnesium has been shown to improve mood in women with PMS, and may also reduce water retention and other symptoms.

Bottom Line: Magnesium supplements have been shown to improve symptoms that occur in women with premenstrual syndrome.

10. Magnesium is Safe and Widely Available

Magnesium is absolutely essential for good health. The recommended daily intake is 400–420 mg per day for men, and 310–320 mg per day for women.
You can get it from both food and supplements.

Food Sources

The following foods are good to excellent sources of magnesium:

• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
• Spinach, boiled: 39% of the RDI in a cup (180 grams).
• Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
• Black beans: 30% of the RDI in a cup (172 grams).
• Quinoa, cooked: 33% of RDI the in a cup (185 grams).
• Halibut: 27% of the RDI in 3.5 ounces (100 grams).
• Almonds: 25% of the RDI in a quarter cup (24 grams).
• Cashews: 25% of the RDI in a quarter cup (30 grams).
• Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
• Avocado: 15% of the RDI in one medium avocado (200 grams).
• Salmon: 9% of the RDI in 3.5 ounces (100 grams).

Supplements

If you have a medical condition, then check with your doctor before taking a supplement.
Although magnesium supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.

Bottom Line: Getting enough magnesium is important. Many foods contain it, and there are also many high-quality supplements available.

12. Anything Else?

Getting enough magnesium is essential for maintaining good health.
Be sure to eat plenty of magnesium-rich foods, or take a supplement if you're unable to get enough from your diet alone.
Without enough of this important mineral, your body simply can't function optimally.

12 Proven Health Benefits of Avocado

The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.
Numerous studies show that it has powerful beneficial effects on health.
Here are 12 health benefits of avocado, that are supported by scientific research.

1. Avocado is Incredibly Nutritious

What we refer to as "avocado" is the fruit of the avocado tree, called Persea americana.
This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood... which is not surprising given its health properties.
There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular type is called Hass avocado.
It is often called "alligator pear," which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin... like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.
• Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 "net" carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don't think that matters, but this is one of the reasons they are favored by many "old school" experts who still believe these things are inherently harmful.

Bottom Line: Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people aren't getting enough of .
This nutrient helps maintain electrical gradients in the body's cells and serves various important functions.
Avocados are actually very high in potassium... with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.

Bottom Line: Potassium is an important mineral that most people don't get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Again, avocado is a high fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don't just contain any fat... the majority of the fat in avocado is oleic acid.
This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.
Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

Bottom Line: Avocados and avocado oil are high in monounsaturated oleic acid, a "heart healthy" fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient found in relatively large amounts in avocado.
Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies.
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
About 25% of the fiber in avocado is soluble, while 75% is insoluble.

Bottom Line: Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world.
It is known that several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.
These are studies where people are split into groups... one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.
These studies have shown that avocados can:

• Reduce total cholesterol levels significantly.
• Reduce blood triglycerides by up to 20%.
• Lower LDL cholesterol by up to 22%.
• Increase HDL (the "good") cholesterol by up to 11%.

One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile.
Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.

Bottom Line: Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.

6. People Who Eat Avocados Tend to be Healthier

One study looked at the dietary habits and health of people who eat avocados.
They analyzed data from 17,567 participants in the NHANES survey in the U.S.
Avocado consumers were found to be much healthier than people who didn't eat avocados.
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the "good") cholesterol.
However... correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.
Therefore I don't think this particular study carries much weight.

Bottom Line: One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.

7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, the total amount of them is not the only thing that matters.
We also need to be able to absorb them... move them from the digestive tract and into the body, where they can be used.
Some nutrients are "fat soluble," meaning that they need to be combined with fat in order to be utilized.
This includes vitamins A, D, E and K... along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold.
So... not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

Bottom Line: Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.
Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly.
Therefore, eating avocados should have benefits for eye health over the long term.

Bottom Line: Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in preventing cancer.
One study showed that it may help reduce side effects of chemotherapy in human lymphocytes.
Avocado extract has also been shown to inhibit the growth of prostate cancer cells.
However, keep in mind that these studies were done in isolated cells and don't really prove anything about what happens in a living, breathing human.

Bottom Line: Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives.
Multiple studies have shown that extracts from avocado and soybean oil, called Avocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis.
Whether avocados themselves can have this effect, and not just the extract, remains to be seen.

Bottom Line: Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.
In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.
Then they were asked a series of questions related to hunger and satiety.
The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours.
If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.
Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.

12. Avocado is Delicious and Easy to Incorporate in The Diet

Not only are avocados healthy, they're also incredibly delicious and go with all sorts of foods.
You can add them to salads and various sorts of recipes, or you can simply scoop them out with a spoon and eat them plain.
They have a creamy, rich, fatty texture and blend well with various other ingredients.
A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.
An avocado often takes some time to ripen and it should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after fleshing it, but if you add lemon juice then that shouldn't happen as quickly.


At the end of the day, avocados are an awesome food. They're loaded with nutrients, many of which are lacking in the modern diet.

They are weight loss friendly, heart healthy and... last but not least, taste incredible.
What more could you ask for in a food?

Eat more and stop copying your friend's approach

Personal trainer Camilla Ackerberg reveals the key reasons why your weight loss diet isn't giving you the results you want

• Camilla Ackerberg is a Sydney-based personal trainer and Instagram star
• She recently revealed the key reasons why your weight loss diet isn't working
• She also shared her tips for how you can lose weight and maintain a lean frame
• Camilla said it's not about eating too little - you need to eat to fuel muscle
• She also says there is no one-size-fits-all approach to weight loss and dieting 

You've cut down your calories, you're working out as much as your best friend, but you're not seeing the same results. What gives? 

In fact, you could be doing everything wrong if you want to lose weight.

Sydney-based personal trainer and social media star, Camilla Ackerberg, looked at dieting for weight loss - and highlighted the key mistakes men and women make.

She also provided her tips to ensure you get back on track.

 Camilla Ackerberg (pictured) is a Sydney-based personal trainer and Instagram star

The PT looked at dieting for weight loss - and highlighted the key mistakes men and women make, while also giving her tips

Top of Camilla's list of weight loss mistakes is that you're not eating enough - 'A small salad a day and an overdose of cardio' is not the answer she argued

YOU'RE NOT EATING ENOUGH

Top of Camilla's list of weight loss mistakes is that you're not eating enough.

Common weight loss mistakes people make

* You're not eating enough calories to fuel your body correctly.

* You're following the same diet as your friend and not seeing results.

* You don't know much about nutrition and are following the wrong advice.

* You're avoiding carbs too much and denying your body the nutrition it needs.

* You're eating too many calories based on your activity levels. 

'A small salad a day and an overdose of cardio… this seems to be a common perception of what you need to do to lose weight. No no no,' the Instagram star wrote on her blog. 

She explained that getting lean - and 'maintaining leanness' - is not about 'not eating'.

Instead, it's about eating the right foods - and enough of them.

'Eat nutritious foods that your body responds well to and avoid skipping meals,' she recommended.

Camillla said you should start your day with a 300-500 calorie breakfast to 'kick start your body to burn calories'.

'Keeping your hormone profile in a healthy state is a major key for weight loss.' 

Camillla said you should start your day with a 300-500 calorie breakfast to 'kick start your body to burn calories'

YOU'RE FOLLOWING THE SAME DIET AS A FRIEND

Even though you might think a one-size-fits-all approach works for weight loss, in fact our needs are very different.

'There is a remarkable difference in the nutritional needs of a lean girl maintaining her figure and an overweight girl trying to lose body fat,' Camilla explained.

Even though you might think a one-size-fits-all approach works for weight loss, in fact our needs are very different

This comes down to two things - first of all, lean body mass (or total body weight minus body fat).

'For example: a 56 kilogram woman has 30 per cent body fat, and a second woman weighing 56 kilos has 20 per cent body fat.

'While they share the same total body weight, the leaner woman will have a higher calorie maintenance, because she has more lean body mass than our second woman - muscle requires more energy to maintain than body fat'.

Secondly, Camilla outlined that different people have different goals. While you might want to get more lean, your 56 kilo friend is all about maintenance:

'Eat an amount of food based on your estimated maintenance level, activity level and goal,' she advised. What works for you won't work for others.

'Carbohydrates are not the enemy,' Camilla outlined. 'Stay away from processed carbs, but still eat your good ones'

YOU'RE AVOIDING CARBS AND THEN OVEREATING THEM

When many people try to lose weight, they cut carbohydrates. 

And while decreasing the amount of carbs you eat can help, cutting them out entirely will leave your body short on the nutrients it needs.

'Carbohydrates are not the enemy,' Camilla outlined. 'Stay away from processed carbs, but still eat your good ones.'

Brown rice, sweet potatoes, fruit and vegetables all fall under this bracket. 

Camilla recommends taking time out to learn more about nutrition and health; not everything you read is true

'Make sure you read good information from trusted sources - like peer reviewed articles or text books and eBooks that reference to research,' she said

YOU DON'T KNOW MUCH ABOUT NUTRITION

With a plethora of information around and online about weight loss, it's hardly a wonder that some of the advice doled out is incorrect.

'There are so many figures and concepts thrown around in the media about health foods and super foods that it can be overwhelming,' Camilla said.

She recommends taking time out to read around nutrition and health - so you can learn more. 

'Make sure you read good information from trusted sources - like peer reviewed articles or text books and eBooks that reference to research,' she said.

That way, you'll be better equipped to take on your weight loss goals. 

If you're not eating too few calories, watch out - because you could be eating too many.

She advises tracking your calorie and macro intake for a while to 'get an understanding of what you put into your body'

YOU'RE EATING TOO MUCH FOR YOUR ACTIVITY LEVELS

If you're not eating too few calories, watch out - because you could be eating too many.

'As you cannot see calories, it is sometimes really hard to maintain a result-driven balance; it's like walking around with a torch in the dark and you don't really know where you'll end up,' Camilla said.

She advises tracking your calorie and macro intake for a while to 'get an understanding of what you put into your body'.

'It is a very efficient tool for you to start seeing results,' she concluded.

Want to lose weight and lower your cholesterol?

Eat WALNUTS: Handful a day is 'as effective as a low fat diet'

• Women who ate just over a handful every day for six months lost an average of nearly eight per cent of their initial weight
• Unlike other diet groups, those who ate nuts improved cholesterol reading

Forget salads and green tea - it seems walnuts may be the key to losing weight.

Scientists have found that eating a diet rich in walnuts and olive oil can lead to the same amount of weight loss as a lower fat, higher carbohydrate diet.

Even better, walnuts, which are rich in polyunsaturated fats, are beneficial to heart health and lower cholesterol, they say. 

In light of the findings, the study recommends eating a handful of them a day.

 

A diet rich in walnuts and olive oil can lead to the same amount of weight loss as a lower fat, higher carbohydrate diet, new research has revealed 

 Study author Dr Cheryl Rock, of the San Diego School of Medicine at the University of California, said she was surprised by the results.

'One of the surprising findings of this study was even though walnuts are higher in fat and calories, the walnut-rich diet was associated with the same degree of weight loss as a lower fat diet.

'Considering the results of this study, as well as previous walnut research on heart health and weight, there's something to be said for eating a handful of walnuts a day.' 

To come to this conclusion, the team studied 245 overweight and obese women aged between 22 and 72, who were enrolled in a one-year weight loss programme.

They were randomly assigned to three different diets: a lower fat and higher carbohydrate diet; a lower carbohydrate and higher fat diet, or a walnut-rich, higher fat and lower carbohydrate diet. 

Those prescribed a walnut-rich diet consumed around 43g (1.5 ounces) of the nuts a day - about a handful and a half. After six months, women across all groups lost an average of nearly eight per cent of their initial weight.

Those eating a walnut-rich diet lost similar amounts of weight to the other groups - but also showed more improvements in their cholesterol levels when compared to the other two groups. 

Those eating a walnut-rich diet lost similar amounts of weight to the other groups - but also showed more improvements in their cholesterol levels when compared to the other two groups

Specifically, the level of 'bad' LDL cholesterol fell, while 'good' HDL cholesterol increased. This was especially noticeable in the women who were insulin-resistant, a precursor of diabetes. 

The key to these findings, the researchers believe, is that the low-carb high-fat diet group were  encouraged to consume foods higher in monounsaturated fats, found in a variety of foods and oils.

Studies show eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease the risk of heart disease.

However, the walnut-rich diet provided more polyunsaturated fats. 

HOW NUTS CAN STAVE OFF DEATH 

Snacking on just half a handful of nuts a day can cut the risk of dying from a string of major diseases. Researchers at Maastricht University found eating at least 10g of nuts or peanuts per day led to a lower risk of dying from respiratory disease, such as asthma  and emphysema, and neurodegenerative diseases such as dementia.

It also reduced the risk of diabetes, cancer and cardiovascular diseases, which include heart attacks and strokes. 

However, researchers found no protective effect from eating peanut butter.

They explained this may be because the salt and vegetable oils it contains 'cancel out' the beneficial effects of the nuts.

Walnuts are the only nut in which the fat is primarily polyunsaturated, including a significant amount of alpha-linolenic acid (ALA). ALA is the plant-derived form of omega-3 fatty acid, which is essential to the body's healthy functioning.

The body cannot make omega-3 itself, therefore it must be wholly obtained from the diet, meaning many of us are deficient. 

However, Dr Rock conceded there were some limitations to the study, such as it only included women, so the results may not be generalizable to men.

In addition, it did not measure adherence to the diets, although it seems the women stuck to them considering their weight loss. 'In addition to these findings, we hope to explore the effect of walnuts on satiety, as we believe satiety is a critical factor for maintaining weight loss,' Dr Rock conluded. The study, published in the Journal of the American Heart Association, comes after research from Harvard also showed the health benefits of consuming polyunsaturated fats.

The study suggested that people who replace saturated fats with polyunsaturated fats may live longer and have a lower risk of heart disease.

How to Stop Overeating: 7 Natural Ways to Try Now

If you’ve ever reached for another serving of that lasagna even though you feel full (it tastes so good!) or reached for that second slice of cake, congratulations. You’ve overeating.
Sometimes it’s painfully obvious that we’re overeating, but other times you might not even realize it’s happening. So why are we overeating, and how to stop overeating once and for all? Let’s dig in.

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A Nation of Overeaters?

If you’re an overeater, the reality is that in America, you’re far from alone. In fact, we’re a nation of overeaters. More than one-third of American adults are obese. Obesity-related health conditions, like type 2 diabetes, heart disease, stroke and some cancers, make up some of the leading causes of preventable death in the country. In 2008 alone, the annual medical cost of obesity in the U.S. was $147 billion.
And that’s just obese individuals. When you add in the amount of people who are overweight, the percentage of U.S adults shoots up to more than 70 percent.
There are a number of reasons Americans are overweight and obese. But one of the major reasons is simple: We’re eating more than ever before.

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Main Causes of Overeating

The reasons so many U.S. adults are overweight or obese are varied. Too many grams of added sugar in our meals, processed foods and a lack of exercise all contribute to the epidemic. But overeating is also a major factor, and one that’s often overlooked. And while it seems pretty basic at face value — you’re eating too much food, duh — overeating causes can be a bit more complex at their core. What compels us to eat more than we mean to?

You’re responding to your habits and outside cues. If you normally settle down at 8 p.m. to catch up on your favorite TV programs and eat a few pieces of chocolate, you’ll likely find yourself reaching for chocolate even on those nights when you had a late dinner and aren’t hungry. You’ve created a habit that associates TV time with chocolate.
The same goes for external clues, like TV commercials or even just the availability of food (like snacks in the break room at work, for example). Because food used to be scarce, our bodies are designed to eat when we spot food.
And while we’re no longer foraging for food and stowing away calories for days when food isn’t readily available, our bodies haven’t changed much from those days. When we see food, our brains think, “Hey, there’s food there! Let’s eat.”

You’re eating foods that make you hungrier. Did you know that some foods are actually making you more hungry? If you’re eating foods with little to no nutritional value, particularly sugary foods, refined carbohydrates (like white bread and pasta) and artificial sweeteners, your blood sugar levels are likely to spike up, leaving you feeling hungry sooner.
Additionally, sugar activates the brain in a way unlike other foods, keeping it from feeling full.
You’re affected by one of these weird triggers. Just eaten but find yourself hungry again? Salty foods, certain medications and even air conditioning are hunger triggers that can be causing you to overeat.

You’re not eating enough regularly. The very American way of dieting — severely restricting calories until you’re starving, bingeing on whatever’s nearby, and then re-starting the diet all over again — plays a role in overeating causes.
When we restrict calories to a level under what’s needed to function optimally, our bodies think they’re starving. When we finally do eat, we’re more likely to stuff our faces, eating well past the point of satiety.

You’re stressed. You’re more likely to crave unhealthy, fatty foods when you’re stressed, especially if you’re female: women are more affected by stress eating than men. Interestingly (but not surprisingly), those people who are dieting, tend to increase their food consumption when stressed. But they’re not overeating carrot sticks; they opt for the same food they normally shun.

You’re hungry — but not for food. Similar to stress, when we’re dealing with difficult emotions, we often turn to food to soothe our feelings and help us escape. They don’t call it comfort food for nothing, after all.
You’re not paying attention to your food. If you’re scrolling through your newsfeed, watching TV or working at your desk while eating, it’s likely that you’re overeating. When you’re not practicing mindful eating, it’s easy to eat more than you intended in one sitting.
If you’re a snacker, you might also be eating more than you realize as you graze throughout the day. Even if they’re healthy snacks, if you’re not keeping track, you may be surprised to find that you’re eating well over what you thought.

You’re eating bigger portion sizes. This one isn’t entirely our own fault. But portion sizes began increasing in the 1970s and haven’t really stopped. It’s not just the usual culprits like fast food, either; restaurants are serving food on larger plates, muffins are getting bigger and those sugary coffee drinks are getting taller. With these bigger sizes comes overeating; as one study found, when portion sizes are increased, people eat more.

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Overeating Treatment: 7 Natural Ways for How to Stop Overeating

You might have recognized yourself in some of the overeating causes. But how to stop overeating and reduce how much you’re chowing down? These natural overeating treatment options will help.

1. Eat nutrient-dense foods
Processed foods, refined carbohydrates, sugary drinks, artificial sweeteners — these are all food-like substances that add very little nutritional value. Eat them and you’ll find yourself hungry soon after.
Instead, reach for rich, nutrient-dense foods, like kale, berries, wild salmon, grass-fed beef, tomatoes, mushrooms, sweet potatoes and black beans. These foods are packed with vitamins, minerals and antioxidants, which not only will leave your body feeling good after eating, but they’re also filling. Choosing whole foods can also help you form a healthier relationship with food, where you’re less worried about overeating Cheetos and more in tune with your body’s nutritional needs.

2. Eat more fats
Conventional wisdom used to be that in order to lose weight, shunning fats were necessary. Now we know that low-fat diets aren’t that effective or even that healthy. Low-carb, high-fat diets like the ketogenic diet have been proven to be super effective at shedding pounds. Fats have the added bonus of being especially satiating and signaling to our brains that we’re full, reducing cravings and the urge to overeat.
Of course, you’ll want to stick to natural, healthy sources of fat, like avocados, high-quality dairy, coconut and olive oils and nuts and seeds.

3. Reduce stress levels
It’s easier said than done, but chronic stress affects your health in so many ways, and overeating is one of them. Activities like meditation, yoga, journaling and exercise are all proven ways to help manage stress, and won’t result in excess pounds the weight stress eating does. In fact, reducing stress levels is one of the best ways to lower cortisol, a hormone that, when we have too much of it, can lead to belly fat.

4. Incorporate natural appetite suppressants
If you’re wondering how to stop overeating, suppressants can help. Now, I’m not talking about the shady diet pills you find at the drugstore. Instead, natural appetite suppressants include high-fiber foods like chia seeds and legumes, hot spices like cayenne and turmeric and grapefruit essential oil, which helps curb cravings. These all-natural, fat-burning foods will help keep you from overeating without the health risks that come with traditional suppressants.

5. Eat more mindfully
One of the best ways to keep yourself from overeating out of boredom or losing track of how much you’ve consumed in one sitting is to practice mindful eating. Mindful eating is the opposite of the emotional eating that often leads to overeating. It makes eating a much more thoughtful process. You’ll be paying attention to when you’re actually hungry, not just when it feels like you should be eating because of the time of day or external cues.
It takes into account what you feel like eating, too, like perhaps you want something warm for lunch because it’s cold out. When you do sit down to eat, even for snacks, mindful eating asks that you give food your full attention and take note of how you’re engaging your senses. And finally, you slow down so that you can observe when you’re full. Intuitive eating is quite similar, too.

6. Consider intermittent fasting
Still searching for ways for how to stop overeating? If you’re someone who struggles with eating between meals, intermittent fasting can be helpful in preventing consistent overeating. The benefits of intermittent fasting and alternate day fasting range from regulating the hormones that decide when you feel hungry or full to weight loss. It doesn’t need to be drastic, either.
While there are tons of options for intermittent fasting, ranging from to just not eating for 12–16 hours, essentially you stay away from food for a determinate amount of time and then, during eating hours, you enjoy what you want, with a focus on protein and quality, complex carbohydrates. With intermittent fasting, the pressure is off on overeating to some extent, since you’ll completely ban food outside of eating hours and then have the freedom to enjoy as much as you’d like during meal times. You’re likely to find that eventually, you’re practicing more mindful eating naturally.

7. Keep track of what you’re eating
If you think you might overeat at times but aren’t too sure when or how much, keeping a food journal is a good way of identifying problem spots. Journals can be really handy in helping you uncover not just how much you’re eating daily when you actually tally up all your meals and snacks, but whether certain things trigger overeating.
Jot down everything you eat and how much (be honest!) shortly after you have it so that you don’t forget. But also take note of how you’re feeling before and after. Are you tired and reaching for an afternoon muffin? Do you find that when you go to a certain lunch spot, you tend to make healthier decisions? Look for patterns that can help identify where your overeating blind spots are.
Another way to keep track of what you’re eating? Learn what recommended portion sizes look like. There are handy visuals online, like this one, that illustrate what one serving of some of your favorite foods looks like.

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Precautions

Overeating is something that many of us might struggle with at some point in our lives, or during an emotional period like a breakup. However, it’s not the same as binge eating, a serious eating disorder where you binge on “forbidden” foods and then experience intense feelings of shame, guilt and anger at yourself, followed by serious dieting and deprivation and then bingeing once again.
It’s normal to have times where you might eat more than you’d like, but if you find yourself in a cycle of binge eating, please reach out for help.
Additionally, if you find that much of your overeating stems from emotional issues, you may find it helpful to see a mental health professional in tandem with the natural tactics to overcome eating. Working through some of the deeper, underlying issues that are contributing to your overeating with a professional could really make a difference.

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Final Thoughts

• With more than two-thirds of U.S. adults either overweight or obese, overeating is a problem that needs to be addressed more.
• There are a range of reasons people overeat, including the foods we’re eating, emotional and external cues and stress.
• How to stop overeating? Fortunately, there are ways. Treating overeating is possible and there are a variety of safe, natural methods to do so.

Blueberries May Help Prevent Alzheimer's, New Research Suggests

Scientists say the fruit is loaded with healthful antioxidants which could help prevent the effects of the increasingly common form of dementia

Blueberries were found to improve cognitive function 

Blueberries, already classified as a “superfruit” for its health boosting properties, could now also help fight dementia, new research suggests.

The study shows the berry, which can potentially lower the risk of heart disease and cancer, could also be a weapon in the battle against Alzheimer's disease.

Scientists say the fruit is loaded with healthful antioxidants which could help prevent the devastating effects of the increasingly common form of dementia.

One study involved 47 adults aged 68 and older, who had mild cognitive impairment, a risk condition for Alzheimer’s disease.

 

Researchers from the University of Cincinnati in the US gave them either freeze-dried blueberry powder, which is equivalent to a cup of berries, or a placebo powder once a day for 16 weeks.
Lead researcher Dr Robert Krikorian said: "There was improvement in cognitive performance and brain function in those who had the blueberry powder compared with those who took the placebo.
"The blueberry group demonstrated improved memory and improved access to words and concepts."
The researchers also conducted MRI scans which showed increased brain activity in those who ingested the blueberry powder.

Dr Krikorian said that blueberries' beneficial effects could be due to flavonoids called anthocyanins, which have been shown to improve animals' cognition.
A second study included 94 people aged 62 to 80 who did not have measurable cognitive decline but reported experiencing memory loss. They were tested with blueberry powder, fish oil, and a placebo.
"The results were not as robust as with the first study," said Dr Krikorian.
"Cognition was somewhat better for those with powder or fish oil separately, but there was little improvement with memory."

He said the MRI results also were not as striking for those receiving blueberry powder.
Dr Krikorian says that the effect may have been smaller in the second study because the participants had less severe issues when they entered the research.
He said the two studies indicate that blueberries may be more effective in treating patients with cognitive impairments, but may not show measurable benefit for those with minor memory issues or who have not yet developed cognitive problems.
Now the researchers plan to conduct a blueberry study with a younger group, aged 50 to 65, including people at risk of developing Alzheimer's, such as those who are obese, have high blood pressure or high cholesterol.

Dr Krikorian said the new work could help the researchers determine if blueberries could help prevent the onset of Alzheimer's.
The results were presented at the 251st National Meeting and Exposition of the American Chemical Society in San Diego, California.

Last year, researchers at Reading University found that wild blueberry juice helped improve the memory and concentration in primary school-age children.

Writing in the European Journal of Nutrition, Dr Clare Williams, who conducted the study, said: "We have known for some time that anthocyanins promote healthy brain function in adults, but now we can see the beneficial effects of anthocyanins on a variety of memory and attention tasks in children.”

Motivational Tip of the Day

11 Ways to Stop Cravings for Unhealthy Foods and Sugar

Food cravings are the dieter's worst enemy.

These are intense or uncontrollable desires for specific foods, stronger than normal hunger.
The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar.
Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
Here are 11 simple ways to prevent or stop unhealthy food and sugar cravings.

1. Drink Water

Thirst is often confused with hunger or food cravings.
If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.
Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss.

Bottom Line: Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.

2. Eat More Protein

Eating more protein may reduce your appetite and keep you from overeating.
It also reduces cravings, and helps you feel full and satisfied for longer.
One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly.
Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%.

Bottom Line: Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.

3. Distance Yourself From the Craving

When you feel a craving, try to distance yourself from it.
For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
Some studies have also shown that chewing gum can help reduce appetite and cravings.

Bottom Line: Try to distance yourself from the craving by chewing gum, going on a walk or taking a shower.

4. Plan Your Meals

If possible, try to plan your meals for the day or upcoming week.
By already knowing what you're going to eat, you eliminate the factor of spontaneity and uncertainty.
If you don't have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.

Bottom Line: Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.

5. Avoid Getting Extremely Hungry

Hunger is one of the biggest reasons why we experience cravings.
To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.
By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.

Bottom Line: Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.

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6. Fight Stress

Stress may induce food cravings and influence eating behaviors, especially for women.
Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women.
Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight, especially in the belly area.
Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.

Bottom Line: Being under stress may induce cravings, eating and weight gain, especially in women.

7. Take Spinach Extract

Spinach extract is a "new" supplement on the market, made from spinach leaves.
It helps delay fat digestion, which increases the levels of hormones that reduce appetite and hunger, such as GLP-1.
Studies show that taking 3.7–5 grams of spinach extract with a meal may reduce appetite and cravings for several hours.
One study in overweight women showed that 5 grams of spinach extract per day reduced cravings for chocolate and high-sugar foods by a whopping 87–95%.

Bottom Line: Spinach extract delays the digestion of fat and increases the levels of hormones that can reduce appetite and cravings.

8. Practice Mindful Eating

Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating.
It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations.
Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively.
Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.
One 6-week study in binge eaters found that mindful eating reduced binge eating episodes from 4 to 1.5 per week. It also reduced the severity of each binge.

Bottom Line: Mindful eating is about learning to recognize the difference between cravings and actual hunger, helping you choose your response.

9. Get Enough Sleep

Your appetite is largely affected by hormones that fluctuate throughout the day.
Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings.
Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep.
For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.

Bottom Line: Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.

10. Eat Proper Meals

Hunger and a lack of key nutrients can both cause certain cravings.
Therefore, it's important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won't get extremely hungry right after eating.
If you find yourself in need of a snack between meals, make sure it's something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.

Bottom Line: Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.

11. Don't Go to the Supermarket Hungry

Grocery stores are probably the worst places to be when you are hungry or have cravings.
First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest foods at eye level.
The best way to prevent cravings from happening at the store is to shop only when you've recently eaten. Never -- ever -- go to the supermarket hungry.

Bottom Line: Eating before you go to the supermarket helps reduce the risk of unwanted cravings and impulsive buying.

Take Home Message

Cravings are very common. In fact, more than 50% of people experience cravings on a regular basis.
They play a major role in weight gain, food addiction and binge eating.
Being aware of your cravings and their triggers makes them much easier to avoid. It also makes it a lot easier to eat healthy and lose weight.