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The Benefits of Sleep and How You Can Get More

Have you even wondered why you just simply can't lose weight no matter how hard you try? Or, maybe, why you feel so cranky and unproductive throughout the day? These could all be symptoms of a lack of sleep.

We sleep for a reason, not because we can but because we must. Our bodies were designed to work hard all day and then recoup and recharge overnight while we sleep. In this new age, everybody is always on the go, trying to catch up with a fast-paced society that is solely interested in profit-making. All of us want to have major success and to be at the top of our game but, I'm sure, not at the cost of our health.

The Benefits of Sleep:

Doctors all over, including those at Harvard and NYU's School of Medicine, have found that sleep is good for many reasons, including:

Weight – The hormones leptin and ghrelin influence your appetite, ghrelin stimulates your appetite, which makes you hungry, and leptin suppresses it, which tells your brain that you are full. So you're wondering, what does that have to do with sleep? Well, a lack of sleep causes a fall in leptin levels and a rise in ghrelin levels; therefore, your brain will constantly be telling you that you are not full which, in turn, makes you eat more and gain weight.

Mood – Chronic lack of sleep is one cause of moodiness, irritability and lack of interest in routine activities. If these conditions continue, they can lead to mental disorders such as Alzheimer's disease, stroke and depression.

Mental ability and learning – The brain stores new information into long-term memory during sleep through a process called memory consolidation. Why do you think people always encourage students to get a good night's rest before an exam?

Immune system and strength: The body makes added protein molecules while you sleep which helps to build the immune system and strengthen weakened muscles. Therefore, you'll be fit to handle any physically taxing activity.

How to get a good night's rest

Your productivity clearly lessens when you are fatigued, irritable, forgetful and sick. So, now you know that your body needs to get sleep to keep healthy and productive. However, some persons can't automatically start sleeping earlier and longer because of this new information. Therefore, for those persons who are troubled with sleeping disorders and those who simply can't find the time to sleep, here are some quick tips on how you can try to fall asleep and stay asleep longer.

Quiet and dark: It has been found that a quiet, dark room makes it easier for a person to fall asleep. Therefore, make sure you turn off all the lights and sounds in the room before you get into the bed.

Relax yourself: Take a warm bath with chamomile or lavender body wash, then moisten your skin and put on your favorite pajamas. Try to do this at the most an hour before you go to bed so you will be cool and fresh when you hit the sack.

Get active: When you are active throughout the day your body uses up the energy that you have taken in. As such, when you go into bed you will be tired and ready to sleep and you will sleep longer.

Make it a routine: Go to bed at the same time every night and set an alarm so you wake up the same time every morning. This will make sleeping into a habit which will eventually come naturally to you. So schedule all your activities with your bedtime in mind.

Stop worrying: Bedtime should be a time of relaxation, so don't take your troubles to bed. If you worry you will not fall asleep.

I hope you'll now be well rested and ready to work!


The 10 Major Cancers in Women

The 10 most frequently diagnosed cancers in women in the United States in 2006 (latest year for which statistics are available) were breast, lung, colon and rectum, uterus and thyroid, non-Hodgkin lymphoma; cutaneous melanoma and cancers of the ovary, kidney and pancreas.

Fortunately, screening and HPV vaccine can help prevent some of these cancers. It is therefore important to be aware of any changes in your body, which cling to the habit of regular medical check-fulfillment that all women need.

Through the Centers for Disease Control and Prevention (CDC) were released the following information and statistics on cancer in women:

Breast cancer
The breast cancer is by far the cancer most frequently diagnosed in women . In 2006, 191.410 women were diagnosed with breast cancer and 40.820 died from the disease in the United States. Also in 2006, breast cancer was diagnosed at 120.4 per 100,000 white women, followed by 113.2 African American, Hispanic † 89.0, 80.3 Asian or Pacific Islander and 61.0 American Indian or Alaska Native.

>> The mammograms are the best way to detect breast cancer early, before it can be felt, and when it is easier to treat.

Lung Cancer

This is the cancer causes more deaths in women . In 2006, 90.080 women were diagnosed with lung cancer and 69.356 died from the disease in the United States. Also in 2006, lung cancer was diagnosed in 56.7 of every 100,000 white women, black women, followed by 49.8, 36.9 American Indian or Alaska Native, 27.2 Asian or Pacific Islander Hispanic and 25.5.

>> The most important thing you can do to prevent lung cancer is to not start smoking or if you smoke, quit. Tips for quitting

Colorectal (colon)
This is the third most common cancer in women . It affects men and women of all racial and ethnic groups, being more common in people 50 years or more. In 2006, 68.857 women were diagnosed with colorectal cancer and 26.395 died from the disease in the United States. Also in 2006, colorectal cancer was diagnosed in 49.2 of every 100,000 black women, white women 39.9, 33.2 † Hispanic, 31.7 Asian or Pacific Islander and 26.7 American Indian or Alaska Native.

>> Colorectal cancer deaths could be reduced by 60% if all people 50 years or more were screened regularly.

Gynecologic Cancers
These originate in the cervix , ovaries, uterus, vagina or, less often in the fallopian tubes. In 2006, 76.515 women were diagnosed with gynecologic cancers and 27.848 died from these diseases in the United States. Also in 2006, the gynecological cancers were diagnosed in 48.3 of every 100,000 white women, followed by 44.5 Hispanic, 43.4 African American women, 33.5 Asian or Pacific Islander and 31.9 American Indian or Alaska Native.

>> The tests Pap can find abnormal cells can turn into cervical cancer and also detect cervical cancer early, when there is a high probability of cure. The vaccine against human papillomavirus (HPV) , which can be administered to girls and women 9 to 26 years, protects against HPV types that cause most common cancers of the cervix, vagina and vulva.


Smoothies for Weight Loss

Not a bad idea to turn to fruit smoothies to lose weight if you want a good ally to shake off those extra kilos. Obviously, they will not bear fruit by themselves, but may prove an interesting company in a weight loss diet with physical activity accordingly. Here are some recipes that you might be interested.

One is that of the papaya smoothie and flaxseed, which is high in fiber and wonders that can serve to purify the body by increasing intestinal transit.

Also this smoothie grapefruit and cactus diet may be appropriate, since both have great skills cleansing ingredients, helping the liver metabolism, among other things.

Moreover, this strawberry milkshake and oats not only provide good amounts of fiber, but also antioxidants and

If your problem is the lack of urinary activity, this smoothie diuretic melon and green tea can help you lose fluids withheld because of their diuretic effect.

Remember something important: it is very good to take all these smoothies for weight loss fasting, because the body can better absorb the nutrients in that time of day.

All women should keep in mind that it could be a victim of breast cancer, so the last few years, governments and civil institutions have been promot...

MMA Analysis Titan Fighting Championship 19 Results, Recap

From the Memorial Hall in Kansas City, Kansas and airing live on HDNet, Titan Fighting Championship returned for its 19th event. While the card didn't have big name recognition as past TFC events, it was filled with several tightly contested bouts, resulting in several fights going the distance.

The televised portion of the card opened with a bang, as youngster Anthony Gutierrez finished Cody Land with a flurry of punches on the ground. The finish would ultimately end up as the only one on HDNet after the remaining six fights would all see the judges' scorecards.

Titan Fighting Championship will return to the Memorial Hall in Kansas City, Kansas for TFC 20 on August 26th. Here is how tonight's TFC 19 played out:

Anthony Gutierrez vs. Cody Land – Anthony Gutierrez by 1st rd. referee stoppage (Strikes)

Alex Huddleston vs. Daniel Gallemore – Alex Huddleston by Unanimous Decision (30-25, 30-25, 29-26)

Nick Nolte vs. Marcio Navarro – Nick Nolte by Unanimous Decision (29-28, 29-28, 30-27)

Joe Wilk vs. Willian de Souza – Joe Wilk by Unanimous Decision (30-27, 30-27, 30-27)

Rob Kimmons vs. Brendan Seguin – Brendan Seguin by Unanimous Decision (29-28, 29-28, 29-28)

Tonya Evinger vs. Sara McMann – Sara McMann by Unanimous Decision (30-27, 30-27, 30-27)

Clay French vs. James Krause – Clay French by Split Decision (29-28, 28-29, 29-28)

Unaired Undercard

Marques Jackson vs. Phillip Morgan – Phillip Morgan by 2nd rd. TKO

Paul Kolenda vs. Isaac Enriquez – Isaac Enriquez by Unanimous Decision


Living in a Snow Globe Why It’s Important To Expand Your Mind

Do you think you'd be much happier if you won the lottery?

Do you think you would be much less happy if you were paralyzed in a car accident?

If you answered 'yes', science is against you.

In 1978, Brickman, Coates, and Janoff-Bulman published an article in the Journal of Personality and Social Psychology. They'd looked at 22 people who had won the lottery and 29 people paralyzed in accidents and found that, some time after these major, supposedly life-changing events, their levels of happiness went back to being similar to a control group who had had neither major good things nor major bad things happen to them.

In other words, they were living in the snow globe.

If you've ever played with a snow globe, you know how, when you shake it up, the snow flies everywhere and it's all very dramatic.

But after a while, it all settles down again and it's just the way it was before. Nothing has changed except the exact distribution of the individual flakes of snow. Overall, it's the same as before you shook it up.

The ability to live in the snow globe is partly a reflection of human resilience. Our minds and bodies are designed to cope with challenges and return to a balance similar to what we had before. It's called homeostasis, and we're very good at it. (That's because if we stop being good at it, we tend to die.)

So, can we ever leave the snow globe? Or are we stuck with about the amount of happiness we have always had?

Well, according to studies of twins, between 22 and about 55% of our individual difference in happiness is genetic. So there is a limit to how much we can affect – but it's a generous limit.

And recent research into "sustainable happiness theory" suggests that, while the study of the lottery winners and the accident survivors was probably right in what it found, there was also some important stuff it missed.

See, the thing about winning a lottery or being injured in an accident is that both are life circumstances over which you have almost no control. (I adjust my chances of winning the lottery very slightly downwards – from almost zero to actually zero – simply by not taking a ticket.)

And work in 2010 by Sheldon, Abad, Ferguson, Gunz, Houser-Marko, Nichols, and Lyubomirsky in Motivation and Emotion found that changing your life circumstances – even if you take action to do so – has very little impact on your happiness. (You become used to the new level of income, the new car, the new house, the new job – it becomes your new norm – and your happiness with it drops back more or less to your average level.)

What does improve your happiness is not changing your circumstances, but changing your patterns of activity to give yourself a continual series of "fresh positive experiences".

In particular, the researchers found that happiness increased for people who were taking successful action to improve three things:

Autonomy. Increasing your perception that you "own and agree with your own behavior" also increases your happiness.Competence. Feeling that you do things well or are improving in ability increases happiness.Relatedness. Feeling connected with at least some other people increases happiness.

You also need a "will" (to want to increase your happiness) for the process to work, and you need a "way" (concrete means of increasing happiness) for the effects to be strong.

Social messages, like advertising, will tell you that buying something or increasing your status, or pursuing a goal that's selected for you by someone else, will make you happy. It's not true. Any gains in happiness that you do get from those approaches are probably because they incidentally lead to an increase in autonomy, competence or relatedness. (If you're very poor, getting some money will give you more autonomy, for example – extreme poverty doesn't give you many options. But the difference between $100,000 a year and $150,000 a year doesn't give anything like the same gains in autonomy, or happiness, as the difference between $10,000 and $60,000.)

This study had three other important findings about the pursuit of happiness.

Firstly, if you pursue a life goal to do with autonomy, competence or relatedness and fail, it's likely to bring you down more than failing at a life-circumstances goal. Presumably this is because it means more. You've got more to gain, but you also have more to lose. So make sure you pick a realistic goal.

Secondly, to continue at a higher level of happiness, you need to continue to work at success in those life-need-related goals. It's the flow of new challenges, successfully met, that seems to be producing the happiness. So pick a goal that allows you to continue to challenge yourself.

Finally, people who went in believing more strongly that they could increase their happiness (and that this would be a good and appropriate thing to do) gained more happiness. Which sounds at first like another way of saying that a positive mental attitude helps you have a positive mental attitude. Who would have thought?

What it means, though, is that being open to the benefits of new experiences is part of increasing your happiness.

So, what goal will you choose to pursue to meet your needs for autonomy, competence and connectedness? It's likely to make you happier, and bust you out of that snow globe you've been living in.


How To Stop Worrying What Others Think

Do you often walk away from people thinking, "Did I say the right thing"; did I offend someone"; "should I have said or asked …"?

Do you frequently hear that "little voice" in your head saying: "What will they think?"?

Do you often feel you need to be a certain way to be accepted by others and you can't just be yourself?

Most people are concerned about what others think about them and many say and do things just to get the approval of others.  These thoughts and behaviors seem to be so much a part of who we are and are so common in others that we assume that they are just part of being human.

In fact, however, you can eradicate these thoughts and behaviors forever.

How?  By eliminating the beliefs that cause them.  Although this problem can be caused by different beliefs in different people, there is one specific belief that anyone with this problem almost certainly has: "What makes me good enough is having people think well of me."

Today, I'm going to tell you how this belief is formed, why so many people have it (maybe even you) and how getting rid of this belief will transform your life.

Early in life many of us form negative beliefs about ourselves like "I'm not good enough."  (Almost every one of the 13,000 clients we've had from 60 countries around the world has had this belief.) Because most parents expect children to do things that are unrealistic for their age (such as be neat and quiet and come when called at the age of three or four), and because most parents get frustrated, annoyed or angry when their children don't do what they're told, most children conclude "there must be something wrong with me" if mom and dad are upset with me so often, or "I'm not good enough."

Because our beliefs about ourselves are usually formed during the first six years of life, most of us already have this belief when we leave our homes and go out into the world of teachers, other kids, school, etc.  Obviously a belief like this would make us think as we start school: "How will I get people to like me and how will I make it in the world if I'm not good enough?"

And those thoughts, in turn, would lead to us feeling "not okay" about ourselves and anxious to some extent.

And then one day a solution appears.  We do something that our parents (or perhaps a teacher or coach) like and they give us a very positive response.  How does that make us feel?  Happy and very good about ourselves.

The first few times that happens we feel good but don't make anything of it.  And then after this progression of events occurs a few times we conclude: If I didn't feel good about myself, and then after getting praise and/or positive attention I do feel good about myself, what that means is: "What makes me good enough or important is having people think well of me."

This is a very special type of belief.  It is a belief that tells us what needs to happen in order to experience being okay. And when it doesn't happen we don't feel very good about ourselves.

Well, if we don't experience being good enough the way we are and we need something outside ourselves to become good enough, how often would we want that outside something to occur?  All the time! Anytime anyone doesn't like us, rejects us, or thinks poorly of us, we have lost our "survival strategy," our method for making us feel good about ourselves.  At that point the underlying belief: "I'm not good enough," is uncovered and stares us in the face, leaving us feeling not good enough and producing some level of anxiety.

As a result, the need to have others think well of us is experienced like a drug addiction by many people.  When they achieve it they feel good for the moment, but it's only a matter of time before they need another "fix." At that point they become obsessed about getting it.

There are other "survival strategy" beliefs, such as What makes me good enough is doing things perfectly; what makes me good enough is being successful/wealthy (can you see now see why some people are obsessed with this?); and what makes me good enough is taking care of others.  And it's possible to have more than one.  But based on our experience in our private practice, "having people think well of me" is the most common.

It now should be clear why so many people are obsessed about what others think about them: Most people have the belief "I'm not good enough" (or some variation of it) and "having people think well of me" is the remedy most of us have found to cover up the anxiety that stems from having that belief.


Are you really unhappy Check yourself out here

Some people think that they are always unlucky, stressed out and unhappy.

No matter what the day is, no matter what the season is, when you meet them, they start out with their problems (I will define what's a problem and an activity, later in this post) and magnify every little point to larger than life extent.

If not their personal problems, they start blaming others, government, politics and you name it they have their negative remarks ready for it. In other words they flood you with negativity and you start wondering that life is so unfair for them.

This article is for them. If you are one of them, then this article is for you.

Because I truly want to you help you and make you life more enjoyable and stress-free. I want to elevate you to a higher level and equip you with tools and action points to handle problems (wait for my definition of a problem). Be with me for the rest of this article.

When you face an unexpected situation or unplanned task, instead of embracing stress and start getting panic attacks, stop here for a moment.

Is this really a problem? Or it could be an additional activity you need to perform. Then just do it. Don't think too much that why this is happening for you. If you don't know what is that additional action you need to take, then just ask others and seek help. Finish the matter. Become stress free. Now tell me was that really a problem?

Let me reverse engineer the situation for you. You would have considered this additional activity as a blocking stone and kept on procrastinating and increased your stress levels reaching nowhere.

No, I don't want you to do that. I am provoking you for an action. Problem solved.

Activity is different than problem. Activity is something you need to do anyway and you know how to do it. Problem is you don't want to do it.

So plan well, get information, finish one task at a time. Be happy.

Yes, stop it. If you feel you are getting negative news from TV then stop watching that channel or even better switch off TV. If you think you are constantly influenced by negative thinking friends, then deal with them.

Don't expect perfection in everything you see. Mistakes do happen once in a while from everyone including you. When someone commits a mistake, point it out positively and offer the solution. We are only human.

Whether it's listening to music or learning a new language or playing chess. Make sure that you give yourself a leisure time. Read inspiring content and motivate yourself.

This may be the one of the root causes for your so called unhappiness feeling. Understand that everyone is unique and blessed with their own happiness or faced with own challenges (note that I have not said problems).

So focus on yourself. Reduce distractions. Invest in yourself. Eliminate fluff. Don't fall for the comparison trap.

Free up yourself from undue stress.

Do above small changes to your life. Your unhappiness is just an illusion. You are already happy. You just need to realize it.


2011 Great Male Survey

2011 Great Male Survey

How does the modern man determine his social status? How concerned is he about his appearance? Is he actively planning for retirement? Over 70,000 respondents weighed in on Askmen's 2011 Great Male Survey — and the results might surprise you.

78% of men believe they can tell if a woman is faking an orgasm.50% of men have lied about the number of sex partners they've had48% of men said they would dump their partner if she became fat.32% of believe that beer is the ultimate man's drink.46% of men rank potential for career growth as the most important job factor.48% of men would punch their colleague in the face, while only 29% of men would punch their boss.27% of men believe in angels (4% more than last year).74% of men think that "sexting" is cheating if you're in a relationship.17% of men believe revolution is the best way to reboot America's economy.

Now you can see all of the results at


10 Ways to Live Healthier Right Now

Everyone is constantly telling you what to do, from your parents to your friends to the media. Unfortunately hardly anyone tells you that you should be living a healthy life. Don't be surprised when too much stress, junk food and little exercise take their toll on your body.

Keep the following quote in mind the next time you catch yourself indulging in unhealthy habits.

"Those who think they have no time for healthy eating will sooner or later have to find time for illness." – Edward Stanley

That being said…here are 10 simple, effective ways that you can apply right now to live a much healthier life:

1- Stop Drinking Alcohol

Alcohol in general is one of the worst things for your body. It damages your organs, drains your energy and contributes to your increase in weight.

Modern society almost expects us to drink, especially when we're with friends or go out for the night. Drinking becomes a habit from as early as college, when your free nights are spent partying and getting wasted. This bad habit can stick with you for many years after college, and can have a serious effect on your overall health.

Ideally it would be best to cut out alcohol from your life completely, but I know how hard it can be to quit cold turkey.

Start gradually and cut down to 2 beers or glasses of wine per week.

2- Stop smoking

Peer pressure and stress are two of the biggest reasons why people start smoking in the first place, usually not out of free will.

Smoking has absolutely zero health benefits. By smoking you're not only damaging your own health, but also the health of others around you. And on top of that it's a pretty expensive habit (I'm talking about just the cost of cigarettes, not even factoring in the future health costs you will probably incur from excessive smoking).

Try to cut down your smoking gradually by reducing the number of cigarettes you smoke each day. Your goal is to stop smoking entirely in order to live a healthier life. If you smoke because you're stressed, find another way to relieve that stress (E.g. Exercise or EFT)

3- Eat Fruit And Vegetables Daily

This may sound like the most obvious advice you can think of, but how many people do you know that actually follow it? Do you even follow it?

There is just too much processed and junk food easily available, and with the lack of time and high stress levels it's just too easy to forget adding fresh fruits and vegetables in your daily diet.

Try to eat at least 3 servings of fruits or vegetables every day. The easiest is to east a piece of fruit as a snack between meals and add some veggies to every meal.

4-Replace Fast Food With Home-Cooked Meals

As I mentioned above, it's far to easy to get caught in the trap of eating takeaways on a daily basis. I personally caught myself stuck in this habit for a couple of months, ordering pizza, Chinese or McDonald's every day of the week.

Not only is eating fast food in this manner bad for your long-term health, you can immediately feel how it makes you sluggish and leaves you with little energy throughout the day. Your body needs REAL FOOD.

Cooking takes a little effort, but it's much more enjoyable and usually costs less than take-outs. You can learn to cook easy healthy dinner recipes in just 10 minutes.

5- Exercise Daily

Do at least 30 minutes of exercise every day (whether it be walking, climbing the stairs or mowing the lawn).

It's too easy to get caught up in work and the stress of life to remember to exercise every day, especially because you often don't have the energy to do it after a long day's work. It may sound contradictory, but exercising actually gives you more energy throughout the day.

If you don't feel like joining a gym, just take a walk outside, go swimming or do something fun like aerobics, dance classes or tennis.

6- Drink More Water

It's recommended that you drink at least 8 full glasses of water per day.

I actually know quite a few people who don't even drink one full glass of water per day. Their liquid intake consists of coffee, tea, soda and alcohol. Of course these drinks contain water, but they contain harmful toxins to the body like sugars, caffeine, acids, artificial flavorants and much more.

Try to cut down on other drinks (except freshly squeezed juices) and replace them with water.

Another useful tip: Drink a full glass of water immediately when you wake up in the morning. It'll make you feel much better throughout the whole day.

7- Breathe Deeply

Take at least 5 minutes every day to inhale and exhale deeply. Outside in the fresh air would be best.

When you take these 5 minutes, allow yourself to forget about everything around you. Forget your worries, troubles and responsibilities. Concentrate on the process of breathing. Count every breath you take and inhale as much air as can fit into your lungs.

8- Smile More

Stress is one of the worst things for your health, and when you're stressed…you don't smile.

Make it a habit to smile as much as you can, on a daily basis. Positivity is contagious, and you never know who's day you might brighten with your smile. Yup, that's right, smiling is beneficial for you AND those around you.

9- Leave Your Work At The Office

Don't take your work home with you.

I know it's difficult to do, but try to make a clear distinction between work and free time. That way you don't have too much stress in your life and you can use the time you have free to relax and get the most out of life, instead of being stressed out 24/7.

10-End Negative Relationships

One of the biggest influences on your physical health is your emotional well-being. There will be times for everyone where you find yourself in a relationship (friendship, romantic relationship or work relationship) that is emotionally draining.

You're being taken advantage of or being used. Maybe you're giving and not getting back. Maybe the relationship is mutually destructive. Either way…you need to put an end to the negative relationships in your life.

The sooner you cut out the emotional drain, the quicker you'll feel a relief both mentally and physically. Don't allow other people to make you miserable and unhealthy.

I'm convinces that if you apply the 10 ways to live healthier that I've listed above and there is no doubt that you will become healthier, have more energy and feel happier.


10 Diet and Fitness Myths That Pack On Pounds

Sorry, Journey, but it's finally time to stop believing. In weight loss myths at least. Believing popular misconceptions can keep you from taking the right course of action to reach your goals, says Julia Valentour, MS, program coordinator and media spokesperson for the American Council on Exercise. Blaming a plateau (or a gain) on any of these half-truths will keep you stuck in your rut and derail your motivation. Here, 10 of the most pervasive diet-related rumors and the real scoop on how to hit your goal weight for good. 

1. "Strength training will bulk me up."

First, let's tackle the myth that a pound of muscle weighs more than a pound of fat. A pound is a pound is a pound--whether it's made up of muscle or fat. That said, muscle is denser than fat and takes up less room, so two women who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat, says Valentour. "Muscle weight is a good weight because you look firmer, smaller, and more fit. It's also more metabolically active, so just having more muscle will boost metabolism throughout the day to help keep you leaner."

It's important to incorporate strength training into your routine so you burn calories at an optimal rate all day long--and using heavier weights could help maximize your efforts. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers' sleeping metabolic rate--the number of calories burned overnight--by nearly 8%. That's enough to lose about 5 pounds in a year, even if you did nothing else!

Rev fat burn with this downloadable workout routine.

2. "I exercise every day, so I can eat whatever I want."

The sad truth: Even if you work out religiously, going to yoga several times a week and sweating it out in Spinning, it's not a license to eat as much as you want and still expect to lose weight. This may seem obvious, but the desire to reward a workout well done is natural; after all, you endured those endless vinyasas--you deserve an extra slice of pizza (or three), right? Not if you're trying to lose weight.

"You can outeat your workout," says Valentour. Even though you burn calories and fat when you exercise, it's often not as much as you think--or what the readout on the treadmill tells you. Use Prevention's Daily Calorie Calculator tool to see how many calories you should eat each day.

Valentour recommends eating 250 fewer calories per day and aiming to burn an extra 250 calories a day; that creates enough of a calorie deficit to achieve an average weight loss of a pound a week.