2daydiet

With no one to tell you not to eat cookies for dinner or drink an entire two-liter of Coke while late-night studying, it's no wonder that pounds quickly creep onto your freshman-year frame. Whether you gain weight is in your hands, because it's the food choices you make every day that can affect your weight dramatically. To avoid the typical 15-pound balloon-up, harness these 13 healthy eating tips every time you set foot in the dining hall.

    Don't skip: Trying to save calories by skipping breakfast? Your plan will backfire since it slows down your metabolism, which can actually cause weight gain. If you can't make it to the dining hall, keep Greek yogurt or milk for cereal in your dorm room fridge.

    Go easy on the comfort food: While pasta, buttered rolls, pizza, burgers with fries, and grilled cheese can offer a little taste of home, these high-carb, high-fat foods aren't the healthiest, so enjoy them in moderation.

    Hang out at the salad bar: Choose one meal a day to devote to the salad bar. Veggies are not only low in calories, but their high-fiber, high-water content will also help you feel full longer. They'll also keep you regular, cutting down on a bloated belly. Just be mindful of high-calorie toppings.

    Soda ban: With almost 150 calories, 40 grams of sugar in a can of soda, and not a drop of nutritional value, swear off soda and opt for calorie-free water or seltzer to quench your thirst and to offer the hydration your overworked, sleep-deprived self needs.

    Go for variety: You'd be happy eating a bowl of Cheerios for breakfast every day, but if your body doesn't get all the nutrients it needs, that sluggish feeling will make you reach for more food in the hopes of an energy lift. Mix it up and choose different fruits, veggies, whole grains, and lean proteins. Here's something to try: eat veggies for at least two meals a day — and no, cheese pizza is not a vegetable.

    The little things add up: It only takes an extra 500 calories a day to gain a pound a week. So that extra slice of pizza or grabbing a second brownie may not seem like much, but those calories will add up.
    Portion patrol: Get comfortable with appropriate serving sizes so you can easily eyeball what your plate should look like .Here's a handy portion-size guide to help you remember.

    Protein and complex carbs at every meal: A muffin may seem quick and easy, but it's not enough to give you energy till the next meal, which means reaching for high-calorie treats outside the dining hall. Go for complex carbs like oatmeal or whole-grain bread, and pair them with protein-rich eggs, yogurt, beans, or lean meats.

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Many people have found success eliminating carbs to lose weight, but ditching bread, pasta, and cooked whole grains means missing out on valuable vitamins and minerals. Not only that, but since a person can't (and shouldn't) sustain a carb-free diet forever, you'll most likely gain the weight back once you reintroduce these forbidden foods. While skipping out on white flour is a brilliant idea (your body will thank you), here are a few reasons to go ahead and enjoy complex carbs like brown rice, quinoa, and whole wheat bread.

What Cramps?

If you suffer from PMS, go ahead and take a bite of that whole-wheat sandwich. Studies show that B vitamins can decrease PMS symptoms; in one study, the risk of PMS was 35 percent lower for women with high intakes of riboflavin (B2) and 25 percent lower for those with high intakes of thiamine (B1). Whole grains and whole wheat products are high in B vitamins, so you should regularly include these foods in your diet for symptom relief.

I'm Shrinking!

If you want to lose weight and keep it off, you must include whole grains. They offer the fiber you need to feel fuller longer, keeping hunger at bay, which translates to fewer daily calories consumed. In the morning, forget the unhealthy carbs like bagels, and enjoy a bowl of hearty oatmeal with berries or this apple cinnamon quinoa breakfast bake. Snack on popcorn or homemade granola bars, and for dinner, go for a side of cooked brown rice instead of regular pasta.

Bye-Bye, Belly Bloat

The fiber in whole grains also keeps your digestive system happily flowing, so you can wave goodbye to cramps, gas, and that uncomfortable bloated feeling that makes you feel sluggish and tired. Be warned, however, that if you're not used to eating whole grains, suddenly inundating your system with millet and buckwheat can actually lead to more bloating. Go easy in the beginning, gradually adding these fibrous foods to your diet. Add a scoop of cooked brown rice to your salad or mix cooked barley into your brothy soups. Eating whole grains along with foods your body is used to is sure to improve digestion; drinking plenty of water can also help your body tolerate the increase in fiber.

Cheers to My Health

Feel good twirling a forkful of whole wheat pasta; eating whole grains is also associated with a reduced risk of type 2 diabetes, stroke, heart disease, and certain cancers, as well as lower blood pressure. Whole grains also offer vitamin E, which boosts your immune system and encourages healthy skin and eyes.

Great sources of whole grains include oats, rice, barley, quinoa, millet, amaranth, buckwheat, and popcorn. Whole wheat is also healthy, but be a mindful label reader and make sure the ingredients list on your whole wheat bread says "whole wheat flour" instead of enriched.

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In order to burn calories and lose overall body fat, it's necessary to skip the walks, pick up the pace, and run instead. When you're first starting out, running feels so hard. Your muscles ache, your lungs burn, it's hard to breathe, and all you can think about is stopping. Here are five techniques to incorporate every week to help running feel like a breeze instead of a chore.

Pencil It In

In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it's imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.

Slow Down

There's no need to start off running seven-minute miles. Slow down your speed enough so you're breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you're gasping for each breath. Skip the interval training because even though it's great for targeting belly fat, running at a comfortable, consistent pace is easier than sprinting. Slowing down will allow you to focus on correct running form, which can alleviate common running aches, and you'll also be able to take in the scenery or have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. As your body becomes stronger, your pace will increase naturally, and you can begin to challenge it with sprinting intervals.

Make It Fun

If you hate every second of your run, you're doing something wrong. Do you want to lose weight by Daidaihua Pills .Find ways to make it enjoyable either by bringing your dog or best friend along, exploring running in new places, listening to your favorite tunes or a book on tape, splurging on new gear, tracking your run with an app, or running near water so after your run you can jump in to cool off.

Hills and Squats

Having strong leg muscles will make running feel like a breeze. One way is to incorporate leg-strengthening work into your runs by adding hills. Running uphill will feel incredibly challenging, but as soon as you get to the top and start running on a flat surface, you'll be amazed at how much easier running feels. Or you can focus on toning your lower bod when you're not out for a run, with moves like squats, lunges, or step-ups, or try this yoga sequence for runners.

Don't Just Run

Running regularly will train your body to make running feel easier, but if running is the only workout you do, boredom and repetitive stress injuries can make it unbearable. Where to buy Lida weight loss .Mix up your cardio routine with biking, hiking, dancing, or swimming. Doing other types of cardio will strengthen your body in different ways, so every time you lace up your sneaks, it'll feel easier to head out for a run. But the best part about taking breaks from running is that it'll actually make you miss it, and if you're excited to get out for a run, it'll make it that much more enjoyable.