7 Things Trainers Want to Tell You But Don't Take their unsolicited advice to get the results you want faster

Proper exercise form is not only critical for getting the body-shaping results you want, it’s also extremely important for staying pain- and injury-free. The good news is that a few small changes to your routine can help maximize every minute you spend in the gym. Trainers know this, and they want to tell you, but since not everyone appreciates unsolicited advice, they often bite their tongues. Here, seven things they’re thinking—every single day. Listen up!

1. "Lower! Lower! Lower!"

When it happens: Squats.
Why it's bad: By not going down far enough in a squat, you miss out on engaging all the muscles in your legs, butt, and core. And the fewer muscles you work, the fewer calories you burn. At the lowest point of your squat, your thighs should be parallel to the ground.

How to fix it: Stand in front of a chair or bench and do a few practice squats, pushing your hips back and lowering down until you’re almost sitting. This will help you learn what proper squat form feels like. Focus on keeping your weight in your heels and your chest up (you should be able to read any text on your shirt in the mirror). With proper form, you’ll work the right muscles and shape lean legs and a tight butt faster.
 

2. "You Can Do So Much Better!"

When it happens: Crunches.
Why it’s bad: Crunches require your spine to go into flexion, which places unnecessary stress on the back. They also don’t engage the transverse abdominus (your deepest core muscles), which are key for a flat stomach.
How to fix it: Do planks instead! Any variation of plank strengthens all the muscles in the core, legs, and arms and improves posture.

  

3. "Don't Round Your Back!"

When it happens: Deadlifts.
Why it’s bad: Many women have a tendency to round their back as they hinge forward during deadlifts, but this places a serious amount of stress on the back, especially when holding dumbbells. You should feel this move primarily in your hamstrings and glutes.
How to fix it: Make sure to keep your core engaged the entire time, shift your hips back, and keep your chest lifted as you lower your torso. Keep glutes engaged and a slight bend in your legs. Only lower down until you feel a slight stretch in your hamstrings, and then use your glutes, not your back, to return to standing.\

 

4. "Add Some Weight!"

When it happens: Strength training.
Why it’s bad: Lifting heavy weights will not make you bulky! If you don’t strength train with enough resistance to completely fatigue your muscles, you won’t add fat-frying muscle mass to your frame.
How to fix it: Choose a weight that’s heavy enough to allow you complete one set and nothing more. In addition to strength moves, add cardio intervals (30 seconds of jumping rope, sprints, etc.) into your routine. This combination will build lean muscle, burn fat, and keep your metabolism elevated for hours after you leave the gym.

5. "Keep Your Chest Up!"

When it happens: Squats, deadlifts, lunges, or medicine-ball throws.
Why it’s bad: Letting your chest collapse when performing these moves, can strain the lower back as well as place stress on the neck and shoulders.
How to fix it: Be conscious. Constantly think about keeping the chest lifted and drawing the shoulder blades down and back during all of these exercises.

  

6. "Put Your Phone Away!"

When it happens: All the time.
Why it’s bad: Stopping your workout to look at your phone slows down your heart rate and calorie burn. If you use your phone while on the treadmill, you’re also missing the mental benefits of working out; it’s the perfect time to clear your mind and reset.
How to fix it: Leave your phone in the car or locker room. The best way to take a tech break and focus on your mind and body is to keep the phone stored in a place where you can’t look at it.

 

7. "Eat Something!"

When it happens: After your workout.
Why it’s bad: If you’re trying to lose weight, it may seem like a good idea to skip a meal after your workout. This could not be further from the truth. After your workout, your body needs to start restoring and repairing itself from your training session. In other words, it needs calories. Your body will automatically use the calories you eat for good (repair and recovery) and not bad (fat storage).
How to fix it: Directly following your workout, your best bet is a liquid meal that contains protein and carbohydrates. These drinks don't require a lot of digestion, so the nutrients will get into your system fast, allowing for your body to jump-start the recovery process. Forty-five minutes to one hour after your workout, eat a whole food meal, again containing protein and carbohydrates. For example, a piece of fish with quinoa and a green salad with olive oil would be a great meal to have at this time. 

 

  

Good Physical Fitness Over 50

 

As your body matures, changes happen which require more vigilant attention to your health. Senior physical fitness programs are becoming very popular as our maturing population takes their health into their own hands. These good physical fitness tips include safety tips and fitness advice for those over 50.
Watch Your Diet
One of the most important areas of fitness is your diet. Whether you need to lower your blood pressure, improve your heart health, lower your cholesterol, prevent diabetes or fight obesity, a healthy diet is one of the best weapons you have in your arsenal.
As you age, your metabolism slows and your body becomes more susceptible to obesity, diabetes, heart disease and clogging of the arteries. It's best to fight these threats to senior fitness with a diet rich in fruit, vegetables, whole grains and low-fat dairy products. You will also need to watch out for bone health and cancer, so adequate amounts of calcium, vitamin D and antioxidants are essential.
Consider Senior Fitness Programs for Better Heart Health
Heart disease is one of the biggest threats to senior health. To avoid heart disease, you will need to eat the heart healthy foods listed in the diet recommendations above and engage in cardio exercise five to seven days a week for at least 20 minutes per session. A brisk walk, swim in the community pool or time on an exercise machine in the gym can help you burn calories and strengthen your heart.
Invest in a Heart Rate Monitor
As you mature, you need to accurately gauge if an activity is too strenuous for you since it's important to challenge your heart without stressing it too much. A heart rate monitor is the best way to evaluate your effort level because it will tell you exactly how hard your body is working.
Many factors affect how hard your heart has to work, including weather conditions, elevation above sea level and your current health. There's a huge difference in effort level required on a hot humid day at a higher elevation compared to a cool, breezy day at sea level. When your body is worn out by other factors such as illness, your heart has to work harder when you exercise. With a heart rate monitor, you can be sure to work hard enough without pushing yourself too far. Heart rate monitors come in a variety of forms, most of which read off your heart rate on a watch-like contraption you wear on your wrist.

  
Challenge Your Heart But Be Gentle on Your Joints
Senior physical fitness programs should include exercises that are challenging, but will not put you at high risk for injury. Swimming is an excellent form of exercise for many seniors because the water cushions your joints (the cool water also acts as a natural anti-inflammatory) while you challenge your muscles and burn calories. Many fitness clubs have water aerobics classes which may provide more mental stimulation as you exercise.
Other good physical fitness workouts include exercise machines like the elliptical machines, treadmills and stationary bikes which all provide excellent cardio exercise while protecting your joints.
Engage in Weight-bearing Exercise for Bone Health
Osteoporosis is another peril for people (women especially) over 50. When the bones are weakened, it makes you much more prone to bone fractures. Weight-bearing exercises and any exercises that provide mild pounding on the ground (walking, jogging, running) help improve bone density as well as providing the other benefits usually associated with exercise. Lifting weights using weight machines in the fitness club is another safe way to improve bone density.
Add Regular Stretching into Your Daily Routine
Flexibility can help you catch yourself when you slip and fall or prevent injury while you participate in fitness activities. A good daily stretch (aim for 15 minutes a day) will greatly improve your flexibility.
 Maintain Core Strength for Good Posture and Better Balance
Consciously stand and sit up straight, engaging your core muscles (your back, abdominal, oblique muscles and gluts) as a day-to-day way to maintain core strength and balance. Take the time to improve balance and core strength by doing squats, sit-ups and balancing on one foot. All of these activities will help you maintain healthy balance so you will be less likely to fall.

An Easy Guide to Proper Posture

Stop slouching so much, kid, it's just not a good look. Too hard, you say? Can't help slumping, you say? Enough with the excuses! Keeping your back straight isn't just great for your spine, it's great for your brain too. Research suggests that proper standing-up-straight posture can make a person look more confident, more competent, and even thinner. And it will help prevent—and relieve—back pain.


 Stop slouching so much, kid, it's just not a good look. Too hard, you say? Can't help slumping, you say? Enough with the excuses! Keeping your back straight isn't just great for your spine, it's great for your brain too. Research suggests that proper standing-up-straight posture can make a person look more confident, more competent, and even thinner. And it will help prevent—and relieve—back pain.

 

   Strengthen Your Core
In order to have a strong posture, you need to build a strong core. The abdominal muscles work with the pelvic and back muscles to help you stand up straight, and strong abs take the pressure off of the back. Pilates, sit-ups,interval trainings...

  Sit Up Straight
Most slouching occurs when you're sitting for too long without awareness of how you're sitting. If you can't get a chair that helps you sit correctly, fashion a pillow or roll up your jacket and place it near the lower back at the base of the seat. You can also post a picture of a person sitting properly in a chair somewhere in your office to serve as a reminder.

   Build Your Upper Back
For perfect posture, you need to strengthen your abs, but building the muscles in your upper back that support your spine is also a must. I hate to sound like a broken record, but yoga and Pilates will help stretch and strengthen these muscles as will the exercises in many toning training(body pump),roll sterching is great for.

  Get Vitamin D and Calcium
This micronutrient dynamic duo will help keep your bones strong. To get plenty of vitamin D, spend 10 minutes a day in the sunshine and eat foods such as fish, dairy, and eggs. For calcium, eat your leafy greens, dairy, and seeds.

 

   Take Stretching Breaks
One common reason people suffer from lower back pain is because their hip and leg muscles are tight, so they slouch to relieve the pain. Stretching several times a day is key, especially if you have a desk job. Simply bending forward toward your toes will do the trick (if this is too hard, try bending your knees a little or bend towards your toes while you're sitting).

   Sleep Right

Ever wake up with a stiff neck or a sore back? The way you sleep can affect the way you stand. If you sleep on your back, you put quite a bit of pressure on your spine. To relieve this, simply place a pillow under your knees. If you lay on your side, place a pillow between your knees to take pressure off your lower back. Try to stop sleeping on your stomach as it strains the neck.

   Exercise Daily
Exercising at least 30 minutes a day will help keep your weight down, which is helpful for your posture, because your body isn't struggling under the extra pounds. Also, by exercising and stretching afterward, you'll build the muscles that support your stance and stretch out those tight muscles. As you may have guessed.

Fall Fitness

Fall, on the other hand, is a great time to start a fitness program because "'you're going to create good habits for the holiday season and the upcoming winter months.

Here are 10 ways to start making the most of the season. And who knows? This year, you might be in great shape before that New Year's Eve party rolls around.
1. Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.Discover park trails and take in some new scenery, whether you're walking, biking, or in-line skating..

    In places where snow falls early, try cross country skiing or snowshoeing. Or, if you live near the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog.

If you're near a lake, try kayaking or canoeing, for an excellent whole-body workout and a great change of pace.
And remember, it doesn't have to seem like exercise to be a great workout.
"Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it's great calorie-burning,"

2. Think outside the box. Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new.
Many classes at gyms and elsewhere get started in the fall, so look around and see if something intrigues you.
 Fall is the perfect time to gain new physical skills.because you burn fewer calories when you begin a new activity (thanks to the learning curve). If you learn something new now, by next summer, you'll have mastered the skill -- and you'll burn more calories doing it, just in time for swimsuit season.
 3. Be an active TV watcher. Many people get geared up for fall premieres of their favorite television showsIf you're going to sit down and watch hours of TV, get moving," she suggests. "Make a date with exercise and TV."
While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption.

  

4. Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break. Here are a few that are less obvious:
If you're spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, "why not walk around the outside of the field while they practice?", Or (if you feel comfortable) warm up and cool down with the kids."Or try "walking meetings," like those Price and his colleagues at Biomechanics often hold. '"We go for a walk, we brainstorm, and we figure out who's going to take what responsibilities,"veryone feels better for doing it.You can even get moving while you get motivated -- for fitness or other life goals. '"Get some inspirational music or find a motivational talk and download it to your iPod," . Walk while you listen for 30 minutes..
  5. Rejuvenate yourself. Fall is the time to rejuvenate body, mind and spirit, says Durkin. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness,  so you can feel good physically, mentally, emotionally, and spiritually.

6. Remember the 30-day rule. "'It takes about four weeks for the body to adapt to lifestyle changes, That's why people who give up on their fitness programs tend to do so within the first 30 days.
So, when the alarm goes off in the morning and it's darker and colder, don't roll over and hit the snooze button.
"Try to stick with a program for a month," "After a month, behavior patterns will have adapted and it will be much easier to stick with it after that."
7. Strive for the 3 CS calls commitment, convenience, and consistency "the three Cs", and having all three will lead to a successful fitness program.

First, exercise takes commitment. When a client complains to Freytag about a lack of time, "Tell me something I haven't heard before. We're all busy; that's just part of our live

   You have to start planning exercise, just like you do everything else," like meetings, dinners, and getting kids to lessons and practice, she says. "Put in on the calendar, because later always turns into never."
Convenience means choosing a gym that's close by, or an activity you can do at home, or a time when you're not likely to be interrupted.
Finally, there's consistency. "I'd rather see a brand-new client work out for 10 minutes a day rather than one hour every month,

8. Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.
"Just because it's 6 p.m. (or a.m.) and dark doesn't mean you can't work out," . If walking or running outdoors,  "wear a reflective vest and carry a flashlight."
When cycling, affix a light to your helmet or bike.
If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.

9. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you'll feel overdressed.
These days, there's no lack of great weather gear.
 clothing with wicking, often called "DriFit."' This fabric wicks moisture away from your skin so you're not exercising with wet fabric hanging on you.
"The inner layer should be a moisture-wicking fabric, so it wicks away sweat and you're not chilled. The second layer should be a warmth layer, and the third layer should be a protective layer (like a windbreaker or rain slicker, depending on the weather)."
"And don't forget the sunglasses," she warns. UV protection is important year round. Fall sun can be blinding at certain times of the day.

10. Find your motivation. "People are motivated by different things,"  It's important to first discover what your individual goals are, whether it's losing weight, strengthening and toning, or preparing for a race or event
But goals aren't enough to get you there; you have to be motivated by the day-to-day workouts, he says. So choose something you'll enjoy doing and will be likely to keep up, whether it's walking or hiking with a friend, working with a trainer, or taking part in a "boot camp" class.
Creating a challenge for yourself will motivate you, as will encouragement and accountability,  "You want to know when you're doing a good job, and when you're not," 
Remember too, that anything worth having takes work.

 

Warming Up with Streaching

What is Flexibility? 

Flexibility is the amount of movement available at a joint. For example, the amount of movement available at the hip joint is determined by how far the leg can be moved in each of the permitted motions (e.g. flexion - raising the leg up in front). The term flexibility means the same as mobility or suppleness.
Flexibility is determined by a number of factors:

• Type of joint:The shoulder - a ball and socket joint, is more flexible (or mobile) than the knee - a hinged joint, for example. 
• Muscle tissue elasticity: Injured, poorly conditioned, tight muscles are less flexible. 
• Elasticity of tendons: Tendons should stretch slightly although not to the extent of muscles.
• Laxity of ligaments: Following injury, ligaments can become lax resulting in excess joint movement. Some people are also born with lax ligaments.
• The ability of a muscle to relax: Some muscles are unable to fully relax due to increased tone - usually postural. 
• Temperature of the joint and associated tissues: Joints and muscles offer better flexibility at body temperatures that are 1 to 2 degrees higher than normal. 
• Bony structures which limit movement: Some people develop bony growths known as spurs which may limit joint motion. 
• Temperature of the environment: Warmth promotes flexibility. 
• Time of day : Flexibility is lower first thing in the morning. 
• Injuries: Muscles often tighten up to protect an injury, resulting in lower flexibility. 
• Age: Flexibility tends to decrease with age. 
• Gender: Females are on average more flexible than males.

  

•    
  

  Why is it important to be Flexible

   Being flexible helps to reduce the risk of injuries by maintaining the body in a state of balance.
  
  Our muscles work in pairs to cause movement on a joint. One muscle shortens to move the joint as the other relaxes to stretch and allow the full movement. If one of these muscles is tight, this affects the balance at the joint as the muscle which is contracting cannot do so through its full range and so becomes weaker. Muscle imbalances such as this result in alterations in posture and compensation through altered biomechanics.
  
  A common example of reduced flexibility causing injury is the shoulder joint. If the chest muscles are shortened through frequent slouching at a desk, this pulls the shoulder joint forwards. If the shoulder retractors (i.e. lower traps and serratus anterior) are not strong enough to counteract this force, the joint moves forwards, affecting the mechanics of the shoulder and reducing the space in the joint , often resulting in an impingement syndrome.
  
  Similarly, tight calf muscles can be a problem in runners. If the calf muscles are tight the amount of dorsiflexion at the ankle is reduced. To compensate for this, the foot pronates further which causes excess rotation of the lower leg and can contribute to conditions such as Shin splints and Achilles tendonitis
  
  Being flexible will also help us to perform at our best in our chosen sport. Whilst some sports obviously benefit from flexibility (such as gymnastics, hurdling and high jump), others may not be as clear. However flexibility allows us to perform certain skills such as agility and balance more efficiently, aiding performance and decreasing the risk of injury..
  

  

  
   
  

  More flexibility tips:
  There are other ways in which flexibility can be improved. These include:
  

  • Sports massage: Sports massage works to increase muscle flexibility by stretching the fibres, breaking down adhesions, trigger points and scar tissue and warming the muscles prior to stretching.
  • Perform thorough warm-up's: Warming-up before exercise will gradually increase the temperature of your muscles and along with this your flexibility, helping to avoid injuries. 
  • Stretch after exercise: Stretching after exercise will help to prevent muscle stiffness caused by muscle damage sustained during exercise.
  • Stretch first thing in the morning: This helps to set the muscle length for the day.
  • Strengthen the opposite muscle: For example, if you have tight hamstrings, you should also look to increase the strength of the hip flexor muscles such as Rectus Femoris and Iliopsoas. The reason for this is that these muscles work to hold the hamstrings in their lengthened position (hip flexion). 
  • Warm the muscle: Using a warm pack or warm bath prior to stretching will help you get better results.
  • Drink lots of water: Keeping hydrated helps to flush out toxins from the muscles.

Spine surgery - discharge

The most common symptom of spinal stenosis is lower back pain when standing or walking. Leg pain and numbness may inhibit walking and the spine may lose the lumbar curve and appear flat. Because we tend to bend over slightly when we walk up hill, symptoms may be less going uphill and worse going down. Relief is typically found when you bend forward or sit. When spinal stenosis becomes severe, symptoms may become constant and permanent nerve injury may result.

How do I prepare for spinal stenosis surgery?

To prepare for spine surgery, quit smoking if you smoke, exercise on a regular basis to improve your recovery rate, stop taking any non-essential medications and any herbal remedies which may react with anesthetics or other medications and ask your surgeon all the questions you may have.

 
Recovery after microdiskectomy (diskectomy) is usually fairly quick.
After diskectomy or foraminotomy, you may still feel pain, numbness, or weakness along the path of the nerve that was under pressure. These symptoms should get better after a week or 2.
Recovery after laminectomy and fusion surgery is longer. You will not be able to return to activities as quickly. It takes at least 3 - 4 months after surgery for bones to heal well, and healing may continue to happen for at least a year.
If you had spinal fusion, you will probably be off work for 4 - 6 weeks if you are young and healthy. It may take 4 - 6 months for older patients with more extensive surgery to get back to work.
The length of recovery will also depend on how bad your condition was before surger

  

Activity

You will need to change how you do some things. Try not to sit for longer than 20 or 30 minutes at one time. Sleep in any position that does not cause back pain. Your doctor will tell you when you may become sexually active.
You may be fitted for a back brace or corset to help support your back:

• You should wear the brace when you are sitting or walking.
• You may void wearing the brace when you sit on the side of the bed for a short period of time or use the bathroom at night.

Do not to bend at the waist. Instead, bend your knees and squat down to pick up something. Do not lift or carry anything heavier than around 10 pounds (nothing heavier than a milk carton). This means you should not lift a laundry basket, grocery bags, or small children. You should also avoid lifting something above your head until your fusion heals.
Take only short walks for the first 2 weeks after surgery.

• After that, you may slowly increase how far you walk.
• You may go up or down stairs once a day for the first 1 or 2 weeks, if it does not cause much pain or discomfort.
• Do not start swimming, golfing, running, or other more “strenuous” activities until you see your doctor. You should also avoid vacuuming and more strenuous household cleaning.

Your doctor may or may not send you for some physical therapy after you leave hospital. You will need to learn how to move and do activities in a way that prevents pain and keeps your back in a safe position. These are:

• How to get out of bed or up from a chair safely
• How to get dressed and undressed
• How to keep your back safe when doing work for other activities, eventually including lifting and carrying items

You will also learn certain exercises that help make muscles in your back stronger, and keep your back safe and stable.
Your doctor and physical therapist can help you decide whether or when you can return to your previous job.
Riding or driving in a car:

• Do not drive for the first 2 weeks after surgery. After 2 weeks, you may take short trips when necessary.
• Travel only for short distances as a passenger in a car. Avoid trips where you are sitting for a long period of time. If you have a long ride home from the hospital, stop every 30 - 45 minutes to briefly stretch.
•  

  Wound Care

  Your bandages (Steri-strips) will fall off within 7 - 10 days. If not, you may remove them yourself after this time.
  You may feel numbness or pain around your incision, and it may look a little red. Check it every day to see if it:
• Is more red, swollen, or draining extra fluid
• Feels warm
• Begins to open up

Keep the incision dry for first 5 - 7 days. When you begin showering again, cover the incision with plastic wrap. Do not allow water from the shower head to beat down on the incision. The first time you shower, have someone there to help you.
Do not smoke or use tobacco products after spine surgery. Avoiding tobacco is even more important if you had a fusion or graft.
Overall, make sure your bathroom is safe..

  

5 spine-healthy tips

1. Practice good posture by standing, walking, sitting, lifting and lying in positions where the least strain is placed on supporting muscles and ligaments.
2. Maintain a weight that is appropriate for your height and frame.
3. Take part in strength, stretch and aerobic programs to improve your fitness level, make you more resistant to injury, and speed recovery if you are injured.
4. Wear shoes that are well balanced, flexible and comfortable.
5. Stop smoking, as smokers experience more spine pain and heal more slowly.

 

Pool exercises (easy)

Pool walking is a low-impact way to build core muscles. As you move, the core works against the force of the water. “This is gentle on extremities such as knees, hips, ankles and feet,”

2. Exercise ball (medium/difficult)

Exercise videos and classes will help you understand how to use an exercise ball appropriately. These exercises are deceptively simple, , with practice, you can increase intensity gradually.

3. Floor exercises (medium/difficult)

A popular core booster is the side plank. Lie on your right side with your right hand on the ground. (Beginners should use the elbow.) Lift yourself up to form a plank, with your right arm straight and left arm at your side. Hold the position, then repeat. Be sure to keep the body in a straight line while tightening the abs and posterior.

4. Mind-body workouts (easy to difficult)

Disciplines such as tai chi, yoga and Pilates help target core muscles. Sign up for a class or rent a DVD exercise program to try at home. tai chi is low impact and ideal for people with a history of musculoskeletal problems. Choose “relaxation” yoga for lower impact. Pilates is centered around building core strength and improving posture.
No matter what you do, the key is to find an activity appropriate for your body — one that you enjoy and will stick with so you can continue to build a strong, healthy back..

Healthy Appetite Suppressant Tricks

Slash calories and you will drop pounds. Seems simple, right?

Just one problem: Your stomach inevitably stages a protest, rumbling until you give in. The reason, scientists say, is that when your body senses food is in short supply—even if you're restricting it on purpose—it goes on the offense, pumping out more of the hunger hormone ghrelin to coerce you to eat. But just because your gut is biologically anti-diet, it doesn't mean you're doomed to become a bottomless pit. Give these tricks a try, and before long your tummy won't just be quieter—it'll be a whole lot flatter too. 

 

Rise and Shine with Protein

Nutritionists are always raving about lean protein, and for good reason: It keeps you fuller than other nutrients and takes your body more time to digest and absorb. But what you may not realize is that when you eat it also matters. A Purdue University study found that eating lean protein (such as Canadian bacon, egg whites, or low-fat yogurt) at breakfast keeps you satisfied longer than if you were to consume it at other times of the day. "Try to get at least one ounce (or 30 grams) of protein at breakfast,"

                               

 

Chow on Potatoes

The no-carb craze made spuds out to be dietary villains, but these starches actually have appetite-slaying superpowers. They contain a special type of starch that resists digestive enzymes. Because potatoes take a while to break down, they stay in your intestine longer, delaying the onset of hunger pangs,Have a baked potato with dinner (a medium spud is only about 100 calories) or better yet, try potato salad made with vinegar instead of fattening mayo; chilling cooked potatoes increases their hunger-busting abilities. Of course, potatoes cooked in a vat of oil (think French fries and chips) are still bad for your bottom line.

 

   

Embrace a Little Fat

Trimming all the fat from your diet can backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and avocados, helps quash hunger, according to a study in the journal Cell Metabolism. During digestion, it's converted into a compound that indirectly triggers hunger-curbing signals to your brain. Just watch your portions,Unsaturated fats should make up about 20 percent of your total calorie intake. Greaves suggests snacking on two tablespoons of natural peanut butter, an ounce of nuts, or a quarter of an avocado.

 

 

Get Sweaty

Hitting the gym not only burns calories but also helps you consume fewer of them.60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin levels and increases the amount of an appetite-suppressing hormone in your body. maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between..

   

   

Gobble Up Grapefruit

       People who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. these yellow-orange orbs lower your postmeal levels of insulin, the hormone that regulates blood sugar and fat metabolism.

  

 

       
Chew on This

people who chewed gum for one hour in the morning consumed 67 fewer calories at lunch and didn't compensate by eating more later in the day. "One theory is that chewing stimulates nerves in the jaw that are connected to the brain region responsible for satiety,chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)

 

Take a Whiff

Smelling food can trick your brain into thinking you've eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did—that's nearly a one-pound loss! Banana, green apple, and vanilla had similar effects in other studies. And the more often you sniff these aromas, the more weight you'll lose

Stash some vanilla-scented candles in your snack drawer or cupboards. And if you tend to eat when stressed, hold your left nostril closed and sniff through the right one to activate the side of your brain where emotions are processed. It could help reduce your anxiety and your appetite.