Whether you call it a “spare tire” or a “muffin top,” one thing is for sure: It annoys you and you want it gone.

Your instinct is going to be to focus all of your attention on core strengthening and training. Resist this instinct! When you concentrate your workout on a single area, it does get stronger, but it will just make your extra few pounds even more pronounced.

Why?

Because, sadly, when you exercise, your body doesn’t get to choose from where those calories get burned. All of your fat cells shrink incrementally with each calorie burned.

At the same time, exercise builds up muscle—this is where you have control. By concentrating on your core and abs, you build up those muscles. They become stronger and more pronounced—pushing the spare tire out into a more prominent position.

So what do you do? You exercise your whole body, of course! Here are the top five ways to do that:

1. Rowing

It’s okay if you’re afraid of boats and the water. You can still spend time with the rowing machine. The rowing machine works your entire body at the same time. A twenty-minute stint on a rowing machine has the same effect on your body as an hour-long workout in which you do your cardio, strength and endurance training separately.

You can get the same effect from using the elliptical machine.

2. Swimming

This one is more problematic if you have a fear of water. Swimming is considered by experts to be the perfect workout. The water supports your body mass, so you don’t have to worry about where you put your weight as you train. When you swim, all of your muscles get a workout and it’s easier to get your heart rate up.

3. The Shot Put

Do you know how to throw a shot put? The crouching down, the shuffling, the extending your arm out from your body? This is an exercise that puts you through your shot putting paces but doesn’t require you to actually throw anything. It’s a good exercise because it works all of your muscles and gives a little bit of extra oomph to your core.

4. Yoga

If you’re used to training, you’re probably used to exercising that feels a bit more…frantic. Posing seems counter intuitive. The truth is, though, that yoga is a fantastic way to do strength and endurance training. Holding a pose takes more effort than you might think!

Even better, while strengthening your body, it helps improve your flexibility, balance, and posture (which can help you carry that spare tire more effectively as you work at working it off).

5. Circuit Training

While not a single exercise move, this is a series of exercises done rapidly that elevates your heart rate and helps you work your whole body. This is a type of training that requires you to, instead of focusing on a single area for an extended period of time, switch between different types of exercises and training quickly. You’ll do a few minutes at one, then another, then another. This way you work your whole body and don’t have to worry about getting bored while you do it.

Obviously, in addition to getting in thorough workouts, you are going to want to eat a balanced and healthy diet and live a good and healthy lifestyle. Otherwise you’ll simply be burning off the same few calories every day and that spare tire won’t ever go away!

Erin Steiner is a full-time content creator and writer who lives in fear of the day her metabolism lets her down. She writes about personal topics like this one and financial topics like Billfloat.

Spring is in the air, and with it, a young woman’s thoughts turn to one thing; buying a new bathing suit.  How many of us hang up that cute little too-small bikini as an incentive to stick to our latest diet, to tighten up, tone up and shed a few pounds before bathing suit season?  If you’re ready to get started, here are some helpful ideas to help keep you on the right track.

Spice Things Up

Diets are boring!  Skip the rice cakes and the apple a day and look for interesting substitutes.  This is a great time to try foods you’ve never eaten before.  Check out the produce department; in this global marketplace, something is always in season somewhere around the world.  Make a yummy fresh fruit salad with papayas, mangoes and pomegranates, which are loaded with healthy antioxidants and fat-busting nutrients.

Trade out boring old brown rice for more exciting and nutritious substitutes like Israeli couscous, amaranth, quinoa or chia seeds.  Skip the morning cereal and opt for some tasty low-fat Greek yogurt.  Add some honey, a little bit of flax and berries, and then top it off with granola or high fiber cereal.  Pack in the nutritious foods and fiber and you won’t feel hungry, and your need for flavor, crunch and creaminess will be satisfied as well.

Speaking of Fiber

Foods that are high in fiber take longer to digest, staving off hunger pains and keeping your blood sugar on a steady, even keel.  Foods that convert quickly to sugar, such as simple carbohydrates and, well – sugar, will cause blood sugar levels to spike, sending your body into an over-production of insulin to compensate.  The sudden influx of insulin depletes the sugar in your bloodstream, leaving you hypoglycemic; weak, shaky and feeling like you could eat a whole pie all by yourself.

Stick to complex carbs and high fiber foods to keep that from happening and you won’t have to deal with powerful hunger pangs.  Most fruits and vegetables also contain water, which keeps you hydrated and feeling fuller.  Try dipping your celery and carrot sticks into a little hummus for flavor and healthy low-fat protein.

Watch Those Portions

In the age of the “super-sized” meal, portion sizes have literally exploded.  For a nation that was raised to eat everything on our plates, this could well be to blame for America’s obesity problem.  If you go out to lunch or dinner, don’t feel obliged to eat everything you get just because you paid for it.  Take it home in a doggie bag if you really like it; if not, don’t be ashamed to throw it away.

After all, pasta is made of flour and water, and so is bread.  You’re not depriving poor children in some third world country by not eating it.  You don’t have to eat the whole sandwich, or the whole plate full of food.  If you feel you should finish something, consume the vegetable portion first, and do your body and your waistline a huge favor.

Portion size is critical when following a diet plan.  Here are some serving sizes to keep in mind when planning your meals:

• Meat – 3 ounces of fish, chicken or lean beef is about the size of a deck of cards;
• Bread – one slice of whole wheat bread or 1/2 a bagel the size of a hockey puck;
• Cream cheese – 1 ounce, about the size of a cocktail weenie;
• Cereal – 1 cup, served with skim milk;
• Pasta or rice – 1/2 cup cooked;
• Baked potato – small, the size of your computer mouse;
• Apple – medium size, the size of a tennis ball;
• Yogurt or milk – 1 cup, low-fat or preferably skim;
• Cooked vegetables – 1/2 cup

Above all, remember; it’s a diet, not a punishment.  Think of it as an adventure into a world of exotic cuisine.  Load up the fat-burning spices like turmeric and cayenne.  Find fun and interesting ways of getting a bit more exercise and before you know it, you’ll be wearing that bikini!

Author – Valerie Johnston is a health and fitness writer located in East Texas. With ambitions of one day running a marathon, writing for Healthline.com ensures she keeps up-to-date on all of the latest health and fitness news.

Calories in Rum

Rum is responsible for all those calories on a rum and diet coke drink. The usual rum and diet coke drink contains one shot, which means it has 1oz of rum. A single diet coke and rum drink can give a person 65 calories and when you have double shot, you can get about 130 calories.  The exact amount of calorie content may have slight variation depending on the rum of brand that was used to make the drink.

Calories in Diet Coke

Diet Coke is a soda which is sugar free and which do not contain any calories. There is also a diet coke which is caffeine-free. The Phelylalanine, which may be found on artificial sweeteners used on diet sodas like the diet coke, poses health risks to those individuals with genetic disorder concerning their metabolism. Thus, if one is suffering from metabolic disorder known as phenyketonuria, it is a must that he is able to check on the warning labels for the artificial sweetener content.

It is a very common misconception of many people that weight loss and alcohol are mortal enemies. The real account about this two can be very quite surprising. In fact, there are many health authorities that certified that alcohol intake is not really a deal breaker when it comes to burning fats. While alcohol such as rum contains calories, its caloric content per gram is significantly lesser than fat. It also benefits the metabolism of a person when being taken on a moderate level. When taken moderately, it helps in the activation of the enzyme known as AMP kinase. This enzyme is responsible for insulin sensitivity and when activated can lower blood glucose, triglycerides, and body weight. The intake of rum can also help in the increased activity of the catecholamine in the body which helps in burning fat as it keeps the metabolism burning.

Caloric Balance and Risks

To have a healthy weight, a person needs to burn the calories taken in a given day. In order that he may lose weight, he needs to burn more calories than what he consumed which will

create caloric deficit as the body will be forced to use the stored energy and fats. Moderate intake of alcoholic beverages can help in achieving this caloric deficit. Moderate intake is defined as one drink in a day or around 1.5 oz of distilled alcoholic beverage like rum. But, for those who are taking medication or who are pregnant, they must not drink alcoholic beverages as it can lead to undesirable consequences.

Author Bio:-ViVAS wine was established in 2008 as we thought “We can do things better”. We knew there was an opportunity for a company that dids things differently and offers the same level of service whether you need one case or a 1000 cases delivered each week.We offer a complete bespoke Wine List service from ranging through to printing. The ViVAS team is a crack group of experts, drawn together from across the country and united by their love of a decent bottle of wine and a delicious digestiv.

Switch to Red Wine
Want to make a holiday toast? Raise your glass to red wine rather than champagne or white wine. Red wine is overflowing with polyphenol, a compound that increases circulation, reduces blood pressure and promotes heart health. Prefer a little bubbly in your holiday drinks? Reduce the evening’s caloric intake even further with a spritzer. It’s half red wine and half seltzer.

Keep Snacks Natural
Honey-roasted nuts, caramelized orange peel and other sugar-coated treats need not apply to your holiday party. When minimizing the calories, what you and your guests consume is a priority. Keep foods as close to their natural state as possible. Nuts straight from the shell offer a burst of energy and are better than roasted or sugar-coated alternatives. Fresh fruits and veggies taste delicious when accompanied by low-calorie dips.

Worried about the processed foods your family eats at any time of the year? Check out these refined foods that you should probably stay away from.

Offer Small Portions
Plates heaped with turkey, mashed potatoes and calorie-rich side dishes may be the classic holiday party scene but, at times, holiday traditions must be broken. Instead, make this year’s holiday get-together an appetizer-only affair. Smaller portions that feature healthier ingredients keep guests from falling into holiday food overload and increase everyone’s energy rather than leaving guests feeling lethargic.

Here are a few recipes for healthy holiday appetizers to jumpstart this year’s party planning:

Whole Wheat Bruschetta
Bruschetta is a classic party appetizer featuring fresh and delicious ingredients. Swap white Italian bread for a whole wheat baguette and feel free to snag a few extra bites throughout the evening. Shake up this recipe with each holiday party by adding onions, bell peppers and other fresh and flavorful ingredients.

• 1 whole wheat baguette + olive oil for brushing

• 4 large tomatoes, diced

• 2 tablespoons fresh basil, minced

• 1 clove garlic, minced

• 2 tablespoons olive oil

1. Slice the baguette and brush a light coating of olive oil on both sides of each slice. Arrange the bread slices on a baking sheet and broil until lightly browned.

2. Meanwhile, place the diced tomatoes, basil, garlic and olive oil in a large bowl. Toss until ingredients are combined.

3. Top each toasted bread slice with a spoonful of the bruschetta mixture, garnish each with a basil leaf, and serve immediately.

Shrimp Cocktail
Low on calories and high on delicious taste, shrimp cocktail impresses holiday party guests with minimal effort from you. Cocktail sauce is surprisingly easy to prepare while jumbo fresh shrimps take moments to cook. Serve this shrimp cocktail in mini martini glasses for a fun holiday table setting.

• 1 pound fresh jumbo shrimp, uncooked

• 1 cup ketchup

• 1/4 cup creamy horseradish

• Fresh basil for garnish

1. Bring a large saucepan of salted water to boil. Add the shrimp to the boiling water and boil for about 8 minutes. The shrimp are cooked when they float to the top of the water and are white throughout. Quickly transfer the shrimp from the water to a strainer and run under cold water for a minute. Peel and devein the shrimp. Set aside.

2. Combine the ketchup and horseradish in a small bowl. Adjust the flavor as needed by adding more ketchup or horseradish. Divide the cocktail sauce between mini martini glasses and arrange the shrimp around the rims of each glass. Garnish each glass with a basil leaf and serve immediately.

Guacamole and Pita Chips
Mashed and blended with a spritz of lemon juice and a pinch of salt, avocados are transformed into a healthy and delicious party appetizer. Spread the freshly prepared guacamole on whole wheat pita chips and your guests will be full and happy in no time at all.

• 2 ripe avocados

• 2 to 4 tablespoons fresh squeezed lemon juice

• 1/2 teaspoon salt

• 1 bag whole wheat pita chips

1. Peel the avocados and remove the seeds. Place the avocado flesh in a large bowl and mash using a fork. Add the salt. Add the lemon juice one tablespoon at a time, tasting the guacamole after each addition and adjust the lemon juice amount as needed. Add additional salt as needed.

2. Transfer the guacamole to a serving platter with the pita chips and serve immediately. Want the guacamole to last longer without browning on top? Keep an avocado seed in the bowl with the guacamole.

From shrimp cocktail to fresh bruschetta, who says holiday treats must be gut busters? Keep your waistline intact without counting every calorie this holiday season by preparing healthy, yet delicious party treats.

Every year, thousands of people recommit themselves to eating better and exercising more in an effort to lose weight. Some join programs to count points, calories, carbs, and whatever else the fad diet is that month.

Turning that flab into fab isn’t as easy as taking a magical pill, of course. (Even though some might make such a claim.) Losing inches comes down to one matter of science: You must consume less food.

But diets are hard to follow, and it’s easy to cheat. Now that we’re in the 21st century, put your smartphone to work. Here are five calorie-counting apps for the iPhone and Android markets to try out. It’s time to step out of the cubicles and get moving.

• 1)  Lose It!: This app calculates how many calories are in foods and drinks and then determines how much exercise you will have to do in order to burn off that food or drink. (That brownie doesn’t seem as appetizing, huh?) You also can enter your weight (both goal and current), height, and age. Lose It! will tell you how many calories to consume to achieve your goal weight.

•  2) Weight Watchers: Free with a Weight Watchers subscription, participants can track food, scan barcodes to see how many points are in various foods, compare similar foods, and gain access to thousands of recipes.

•  3) MyFitnessPal: This free app allows you to set a daily calorie goal, as well as record your daily food consumption and exercise. The smartphone app also synchronizes with the website MyFitnessPal.com. Any changes made on either part of the application are updated on the opposite one. So, if you’re at your computer and add your lunch into the site, the mobile app will automatically update (and vice versa).  This app also follows the 40:30:30 rule. Otherwise known as, 40 percent of calories should come from carbohydrates, 30 percent of calories should come from quality protein, and 30 percent of calories should come from dietary fat.

•  4) Restaurant Nutrition: With more than 250 restaurants and more than 60,000 food items, this free app lists information on dishes from protein, fat, carbs, and fiber. Record food items, share on Facebook, discover food allergens, and find gluten-free menu options when available. Plus, you can even hide restaurant locations in which you are not interested. (Don’t tempt fate if you don’t have to!) Or map restaurants that are nearby.

•  5) Endomondo: While this app doesn’t track food, it does turn your mobile phone into a free personal trainer. Log your running, biking, walking, or any other distance-based activity into the phone. Endomondo saves a full log of your training, route maps, distance, duration, calories, etc. And with more than 10 million users, enjoy the virtual fitness community to keep yourself honest to your workout program. It’s available as a website and for iPhone, iPad, and Android devices.

•  6)    DailyBurn: Stream workouts regardless of where you are. When you’re on the go, watch fitness DVDs at the gym, at work, in your hotel room, or in your living room. This program carries a monthly fee of $10 and streams on all smartphone devices.

•  7)    MyNetDiary: This program is based off a natural diet plan and avoids starvation diets and pills to drop weight. The motto: To lose a pound of fat, you must lose 3,500 calories. That pretty much says it all. The calorie counter allows you to tailor your diet to fit your lifestyle. And the MyNetDiary Online Community is a great place to find motivation and support to help you stay motivated. This is available for iPhone, Android, BlackBerry, and iPad devices.

Regardless of your goals, it’s always a good idea to know the details of the food you’re eating each day. When part of an exercise routine, eating healthy and losing weight go hand in hand. Before downloading any apps, remember to read reviews from other consumers.

Author Bio – Laura Burkey is a freelancer who writes about various topics including entrepreneurship, parenting, and gardening.

You see her eating them, and you can’t believe your eyes. You instantly scream, “No!” How can she look that great and eat carbs? Despite the growing trend to eat protein-packed meals to lose weight, the rumors about carbohydrates are exaggerated and over-hyped.

These misunderstood sources of energy for the body have been blacklisted by dieters for years. But the misconception lies in the fact that most people don’t know the difference between bad carbs and good carbs. You don’t have to abstain from bread and pasta for the rest of your life in order to maintain your weight.

What are carbohydrates?
Carbohydrates consist of mostly plant-based foods, and they make up the body’s main source of energy. The body can use stored fat for energy, but it prefers carbs. So, if you plan to run a 5k road race, you’re better off stocking up on carbs for energy unless you want to find yourself washed out in the gutters.

But before you stock up on carbs for the big race, make sure you understand which carbohydrates are good for your body and which ones will make you lose energy quickly—and can make you gain weight.

What are good carbohydrates?
Doctors claim that most people don’t understand the difference between good and bad carbohydrates. It boils down to the difference between simple carbohydrates and complex carbohydrates.

Simple carbohydrates make up the bad carbs because they are composed of mostly sugar. You can spot these by looking for words that end with “ose” like glucose, lactose, and fructose. These carbs can make you gain weight, and they do little to give you the long-term energy needed to workout.

Most doctors recommend eating complex carbohydrates to maintain a healthy lifestyle. Vegetables, pastas, rice, breads, and beans contain good sources of complex carbohydrates.

But doctors warn against eating complex carbohydrates that contain white flour or white starches. They recommend you eat sweet potatoes rather than white potatoes, and they also suggest eating whole grain breads, brown rice, and whole wheat pastas. These foods are healthier and take longer for the body to digest and process, so you can have more long-term energy from these foods.

How to get the most out of good carbs?
Doctors warn against frying or adding sugar to complex carbohydrates. They also say you should try to skip processed and refined foods altogether. Health professionals recommend reading labels and cutting out foods with added sugar. Ignore the French fries and the canned fruits and vegetables with added sugar, and go straight for the whole grains, fresh fruits, and fresh veggies.

If you aren’t sure what carbs are good for you, just ask your doctor. She can provide you with a list of healthy carbohydrates and a wealth of recipes to feed your body the most efficient and healthy combination of complex carbohydrates.

Now you can say “yes” to carbs and get the energy you need to make it to the finish line of your weight loss goal.

Author Bio – Kim Wade is a freelance writer who writes about motherhood, pop culture, and health.

Check out the pros and cons of these top sweeteners to find the best match for your weight loss journey.

Agave Nectar

As you may have heard, much debate has surrounded the purity of the agave nectar industry. However, this sweetener’s low ranking on the glycemic index makes it a worthy sweetening alternative and is thought by some to be a better sweetener than options with high fructose contents. When choosing agave nectar, do your research on the available brands and reach for a raw version. (Browse these tips for reading and understanding nutritional labels on all foods, including sweeteners.)

Raw Honey

The high levels of antioxidants and natural enzymes in honey earn this sweetener a spot on the list of top natural sweeteners. Unfortunately, the high fructose content in honey dips its credibility ranking a bit. As one of the longest-standing sweetening options, many versions of honey line the grocery store shelves. Opt for raw honey rather than a highly processed version that has been stripped of its natural properties.

Sucanat

Sucanat is organic dehydrated sugar cane juice and is sugar in one of its purest forms. This minimally processed sweetener is ripe with nutrients and offers a rich, molasses flavor. Because of its nutrients and natural state, Sucanat is a desirable alternative to refined sugar and brings rich flavor to baked goods.

Maple Syrup

Similar to other sweeteners such as honey, only choose pure maple syrup, not the highly processed versions. Maple syrup comes from the sap of maple trees and offers caramel flavor. This sweetener is often used as a sweetening alternative in baked goods and is rich in minerals.

Stevia

Stevia is receiving much praise across the board in the sweetening world for having a low glycemic index and for being calorie-free. This sweetener is 200 to 300 times sweeter than refined sugar which means a little goes a long way. One drawback of this sweetener is it’s often claimed to have a bitter taste. With stevia’s growing popularity, keep a keen eye for imitators when making your purchase.

Coconut Nectar

Where agave nectar seems to have failed in the eyes of some, coconut nectar is picking up the slack. This sweetener has a low glycemic index of 35 and is rich in nutrients. As coconut nectar gains popularity, watch for imitator brands that may be heavily processed.

Coconut Palm Sugar

No, coconut palm sugar doesn’t taste like coconut. Rather, this sugar comes from the nectar of the coconut palm tree, and offers a taste and texture similar to brown sugar. Coconut sugar has a milder flavor than sucanat and is often easier to incorporate into baked goods.

Today’s market is ripe with a great selection of natural sweeteners. Ultimately, your decision should be based on the factors impacting your personal weight loss journey. No matter which sweetener you choose, remember two things: steer clear of processed versions, and moderation is key when using any sweetener.

Looking for more weight loss tips? Check out these weight loss myths that you shouldn’t believe.

There’s No Such Thing as a Quick Fix
Fad diets focus on dramatically lowering calorie counts or food intakes over a specific period of time. Therefore, participants can see quick weight loss. However, most fad diets also dramatically intake your nutrient intake, as well. Focusing on eating only protein can be hard on your kidneys. Cutting your overall calorie intake, as with the HCG diet, can be dangerous as well; the body quickly enters a state of starvation.

There is No Magic Food Combination
Those who are interested in losing weight should find a diet plan that they can stick to that includes all major food groups in healthy combinations. Eating only protein or eating only a specific list of foods may help you lose weight temporarily, but won’t help you keep the weight off. Juice fasts, cabbage soup, and scrambled eggs are not your magic weight loss bullet.

Water Weight Doesn’t Go Away for Long
Fad diets that involve large amounts of liquids, such as juice fasts and soup diets, will help you lose a large amount of weight in a short amount of time. However, that five to fifteen pounds that you lose in the first few weeks may not stay gone. If your goal is long-term weight loss, it’s far better to go with slow, sustained loss of around one pound per week.

Fad Diets Can Lead to Craving and Binges
One of the worst parts of fad diets is that they dramatically restrict your food intake. If you’re like the rest of us this means that you’ll quickly develop cravings for your favorite foods — all the foods that you’re not supposed to have on your new diet. Human willpower is weak, so it may only be a matter of time before you wind up binging on your favorite foods in large quantities. This can lead to guilt, remorse, and even more binge eating. If you want to lose weight and keep it off, this may not be the best way to go about it. Instead, focus on achieving steady results over time.

Want to learn more about successful dieting? Check out Five Well-Known Habits of Successful Dieters.

Switch to Water – If you’re a soda drinker, you may not realize that you’re getting 140 to 170 calories every time you pop open a 12 ounce can. If you prefer your soda in 20 ounce bottles, the calorie count only goes up. Other noncaloric beverages, such as your morning latte, afternoon apple juice, and the milk you pour on your cereal also add up. Take the time to stop and count how many calories you drink each day – chances are you’ll be surprised. To cut a large number of calories quickly, switch to water instead. If that thought is simply too much to bear, try working your way there gradually. Add a liquid or powdered flavor enhancer to your water bottle such as a Crystal Light packet or a squirt of Mio. Many brands are even available with added caffeine, so you can cut the calories without feeling like you’re going to doze off at your desk.

Avoid Fried Foods – Especially the Breaded Ones – Another easy way to cut calories from your diet is to avoid fried foods. Switch to grilled, baked, or poached meats instead. Breaded meats, such as chicken patties and fried shrimp, are especially bad. The breading absorbs more oil than the meat alone, so you’re likely getting more fat in your meal than you realize. Many restaurants are starting to list the calorie counts on their menus; take a look at what your daily lunch is adding to your waistline. That alone may be enough to convince you to skip the chicken strips!

Choose Pretzels Instead of Chips – If you’re picking up your lunch at a local deli or sub shop, opt for the snack sized bag of pretzels instead of chips. There’s a significant calorie difference, and the pretzels will also help you feel full longer. You still get the salty satisfaction of a snack with your sandwich, but you don’t have to feel like you’re blowing your diet completely.

Opt for a Skinnier Caffeine Fix – Coffee and tea are one really easy way to add calories to your day – a spoon full of sugar here, a dollop of half and half there. It all adds up, especially if you’re drinking multiple cups per day. Opt for an artificial sweetener in your warm drink of choice, instead, and choose a flavored nonfat creamer.

Avoid Heavy Sauces – Instead of pouring a sweet and sour sauce on your stir fry, try seasoning with soy sauce and ginger. Instead of barbecue sauce on your chicken, just sprinkle with salt and pepper and throw it on the grill. Sauces and gravies are usually wasted calories; by reducing or simplifying, you’ll not only cut calories, but actually be able to taste the food. (See more tips here.)

Replace Oil with Applesauce – You don’t have to swear off home baked goodies completely, but you can dramatically decrease the calorie count in cookies, bars, and quick breads by substituting unsweetened applesauce for the vegetable oil in your recipe. The taste and texture remain the same, but the calorie count is reduced.

Avoid Syrupy Canned Fruit  – If possible, choose fresh fruit over canned. Canned fruits such as peaches, pineapple, and fruit cocktail are packed in a high sugar syrup. Some larger grocery stores are beginning to carry fruit packed in water, juice, or a syrup made with Splenda – a healthier option than heavy syrup. If these types of canned fruit are unavailable, consider rinsing the syrup off your canned fruit before you eat it.

Switch to Skim – If you’re a milk drinker, or regularly enjoy milk on cereal or in your coffee, consider making the switch to skim. You’ll be cutting the fat calories, and making your meal or drink a bit healthier.

Choose a Baked Potato Instead of French Fries – We all know a burger and fries isn’t the healthiest lunch. If fast food is your only option, however, opt for a restaurant that allows you to substitute your side dish. Many fast food restaurants are providing healthier options, such as baked potatoes, apple slices, or side salads instead of the fries that traditionally come with a meal.

Control Your Portion Sizes – If your goal is to lose weight, it’s essential that you read up on portion sizes. A serving of soda, for example, is 8 ounces. This means that the traditional 20 ounce soft drink you can buy at a convenience store or restaurant has nearly three times the calories of a single serving of soda – 600 to 800 calories, depending on the exact soda size and brand you choose. If you’re not careful, you can pack on the extra calories (and pounds) without even being aware that you’re overeating.

To combat this, read nutrition labels carefully, stick to healthy foods, and keep your portion sizes small. Some find that using a smaller dinner plate is very useful when adjusting portion sizes, as it provides the illusion of a full plate.

While these certainly aren’t the only ways to cut calories as you go throughout your day, they’re an easy way to get started. Weight loss, after all, is about a series of small changes that you make to your lifestyle — not just the number on the scale.

Beyonce: Move Your Body

In this educational video, Beyonce doesn’t just move her body, she encourages school children to move theirs, as well. Her high-energy dance routine was specifically designed to make exercise more appealing to children with the idea that they’ll strive to imitate the actions of a popular musician. She leads a flash mob of middle school kids through the easy-to-follow dance routine, working traditional exercise moves in with hip-hop flavor. If you’re looking to lose weight, this is an easy and fun way to get started.

See Also – Losing Weight the Fastest Way

Christina Aguilera, Pink, Lil’ Kim, Mya: Lady Marmalade

This high powered dance routine is well choreographed with dance moves that you can follow at home with some practice. If your goal is to be thin, sexy, and svelte, cardio is the best way to get there and this video will certainly provide a high energy cardio workout.

See Also – Hidden Factors of Weight Gain

Janet Jackson: If

If you’d prefer something a little more retro, you may enjoy the stylized choreography in this 1993 Janet Jackson release. The video’s a bit risque, with a dance routine similar to the popular adult dancing classes that are taking the nation by storm. If you’re up for learning some sexy new dance moves while burning calories, this is the music video you need to work out to.

See Also – The Natural Way to Lose Weight Fast at Your Place

Britney Spears: Stronger

When Britney was still in her hey-day, she was known for her strong dance moves and choreography. When you need to get your heart rate up and your adrenaline pumping, practice moving along with these high powered dance moves. Drop pounds as you practice these killer moves, then put them to good use the next time you’re at the club.

See Also – 7 Bad Habits that Make You Gain Weight

Katy Perry: California Gurlz

This whimsical video features Katy Perry, Snoop Dogg, and an extremely talented group of backup dancers wandering through a CandyLand style scene. The dance routine you’ll want to workout to is about two-thirds of the way in, with energetic choreography and fun music. If you’re trying to lose weight, this is another dance clip you’ll want to to add to your arsenal.

See Also – Best Ways to Reduce Calorie Intake and Lose weight Fast

Lady Gaga: Bad Romance

Lady Gaga is known for being the queen of quirk, but she can also create a mean dance video. If you’re looking for something a little different than the rump shaking grinds that hip-hop has to offer, it might be time to try working out to this unique video. You’ll get your heart pumping as you enjoy a truly unique workout.

Dancing to your favorite videos is just one of the great ways to lose weight without a costly gym membership. See 7 more ways to exercise at home here.

Read More From QuickEasyFit

Strange Ways to Lose Weight
Breastfeed and Burn Calories to Lose Weight Naturally

Effective Ways to Reduce Calorie Count To Lose Weight

High-Calorie Snacks That Can Make You Overweight

Special Weight Loss Tips for Individuals in Their 40s