How Your Personality Can Help You Change Body

Whenever I read on the topic of personality and weight loss, the message is how our personality traits are limiting our potential. Here is one article in The Wall Street Journal, Is Your Personality Making You Put on Pounds?, and another in the Huffington Post, How Personality Can Influence Your Weight. Both suggest that certain personality traits are associated with the development of obesity. My worry about the contention that our personalities are making us fat is that it suggests that people who are overweight have some sort of personality deficiency. Personality is multidimensional, not driven by a single trait.  Each of us has a unique combination of traits. This means that we probably have some traits that work for us and others that work against us. There isn't a "fat" personality or a "thin" personality per se. The key is to channel the personality traits that will work for you to accomplish your weight loss goals. Instead of focusing on the negative, let’s focus on the positive. Below I explain how to tap into nine personality traits to maximize your weight loss potential, and for fun, I suggest an inspirational song that resonates with each personality trait.

 

1. Stubborn — To all you asses out there (myself included!) Congratulations! Being stubborn is your ace in the hole if you are trying to lose weight. Channel stubbornness towards people and forces that are working against you. While in the grocery store, stubbornly resist the food companies that are trying to reprogram your brain to obsess about sugar and fat.  Stubbornly resist the people who tell you to eat when you aren’t hungry, who say you shouldn’t go out to exercise because it’s raining, or who tell you why bother you are just going to gain it all back — even if the person saying that is YOU.  Inspirational Song: "And I’m Telling You, I’m Not Going" by Jennifer Hudson

2. Competitive — You are in it to win it. Sometimes it’s not even a game and you’re still trying to win. If this describes you, then leverage your competitive spirit to work towards your weight loss goals. Identify your personal record (PR) for your exercise pace/time and always try to break it. Use races to help you increase your performance and conditioning. Joining a community sports team might also allow you to get in some healthy competition. Do a call-out on Facebook to see if you have any friends who might have a team or be willing to join one. Active video games like Nintendo Wii and Kinect might also be a great fit for you because you can constantly try to improve your scores (and of course, massacre your friends!). Inspirational Song: "I Can’t Stand Losing" by "The Police or All I Do Is Win" by DJ Khaled

 

BUT! MORE IMPORTANT

3. Anal Retentive/Obsessive Compulsive — Cleanliness and orderliness is your business. You are annoyed by people who are disorganized, not punctual, and overlook details. Your attention to detail exceeds most people which will make you especially capable of accurately estimating your energy balance (i.e., calories consumed versus calories burned). If this is you, you will benefit more than the average person from diet and physical activity self-monitoring. Channel your energies into really understanding your own personal energy needs and the factors that cause you to go over or under. Also, I suggest making a formal workout schedule, putting into your calendar, and tracking progress. Your personality style should allow you to be better than most at keeping to it. Inspirational Song: "The Devil Is In the Details" by Chemical Brothers

4. Spiteful/Angry — Tit for tat and an eye for an eye. Somebody wrongs you and they usually regret it.  Should you simmer down? Hell no, channel that piss and vinegar toward all the forces working against you. Boycott food companies that produce junk. Send them a letter to tell them what you think. Set a goal that someone said you could never achieve and then make sure they know about it. Someone called you lazy? Sign up for a race and then post the finish line pic on your Facebook profile. The exercise will also help to relax you when you are really keyed up.  Inspirational song: "Not Ready to Make Nice" by Dixie Chicks

5. Selfish — Always looking out for number one? Good for you. A study by Larsen and colleagues (2004) showed that “egoism” or the tendency to be self-enriching and/or self-centered was associated with a greater capacity to maintain weight loss. The reason may be because you are better at investing time into yourself. Apply this to a healthy lifestyle by guarding your exercise time, insisting on healthy restaurants when you go out in a group, and monopolizing the grocery shopping and meal planning to insure that they all involve healthy choices. Inspirational song:  "My Way or the Highway" by Limp Bizkit

TAKE CARE OF YOU FIRST! BECAUSE IF YOU DON'T... YOU GET OUT OF BALANCE

AND YOU FORGET HOW TO TAKE CARE OF OTHERS    J.SMITH

6. Nonconformist — Do you generally think most people are idiots? Perfect. You will be right more times than not if you apply that attitude to the latest fad diet program. Your tendency to be critical will help you stay the course of healthy lifestyle and less vulnerable to the preaching of the latest “expert” who is trying to sell a product but has no actual training or experience in weight management. Not allowing yourself to get sucked into fads is actually really important because succumbing to fad diets is basically a “time-out” from true progress. Inspirational song: "Raise Your Glass" by Pink

7. Funny Guy/Girl — Are you the one always keeping everyone in stitches? This attitude will become essential at times when you’ll need to roll with the punches. It will help you laugh at mistakes, small regains, mean-spirited comments, and bad days. Not letting the hard times get you down really is the key to persistence and having a great sense of humor will be a tremendous benefit in those times. Inspirational song: "Let the Good Times Roll" by the Cars

8. Social Butterfly — Chatty patty? Lahmann and colleagues (2011) showed that people who described themselves as social and friendly lost the most weight in a weight loss program. If you enjoy socializing then you might consider blogging about your weight loss journey. Starting a blog is easy these days and a blog will help you build a community to support your weight loss effort. I also recommend joining Twitter and following others who are working towards a healthy lifestyle. You can follow the list I made on Twitter of such folks, called The Healthy List. Building a community of support is instrumental to success and this will come natural to you so take advantage! Inspirational Song: "Talk Too Much" by Run DMC

9. Addictive Personality — The tendency to develop addictions can certainly cause problems for people, however, such individuals are also likely to have a greater capacity to experience the reinforcing effects of exercise given that exercise taps pleasure centers in the brain. Once you get going, you may develop a greater than average affinity for exercise and it also may protect you from developing and dealing with unhealthy addictions. One recent study showed that exercise might prevent the development of some addictions (Fontes-Riberio et al 2011) and others have shown that exercise can reduce addictive cravings and behaviors (Buchowski et al 2011). If you have struggled with addictions, turn your vulnerability into a strength and make the come back of your life. 

https://www.psychologytoday.com/blog/shrink/201208/how-your-personality-can-help-you-lose-weight

Taking Your Training Further - How Mindfulness and Visualization Can Get You There

Even Arnold, amidst his incredibly hectic schedule of  bodybuilding, business creation, and acting, has been known to practice  visualization, and even transcendental meditation as mentioned in his  biography, Total Recall.

Stating the concept of mindfulness, meditation, and visualization  is foreign to us Westerners would be an understatement. The way most of the  West sees the world is in an either/or type of mentality, which is far removed  from the mindset of most people in the East.

To illustrate the idea, think about your current training  program... If an opinionated authority were to look at it, he or she might  immediately label it as right, or wrong based on your individual goals.

They may see it as being good or bad depending on how they feel the  program is designed. While some may hold a neutral opinion on the matter, I’m  afraid most brought up in the West will view training, diet, nutrition, and  whatever else, really, through this good/bad,  either/or type of lens.

I should mention this isn’t bad (or good) in any sense, it’s just a  framework for making sense of our individual world, and it’s one we’ve come to  understand in Western culture.

Something that interests me deeply is how some cultures in the  East don’t possess this type of thinking. While some of us only see in black  and white, Eastern philosophy, especially as it concerns mindfulness, and  meditative practices, tends to view the world through a more neutral and gray lens.

Now I’ll first say I’m no yogi, urban monk, or spiritual guru,  but I’ve come to appreciate the power of meditation, mindfulness, and  visualization in my own training, and I’ve seen it impact the lives of my  clients’ and readers.

There’s no need for the religious stuff, just a simple concept of  counting your breath, and being more aware.

What Is Mindfulness?

 A working definition is this: a  state of open attention in which you observe thoughts, feelings, and ideas  without judgment, and with the idea of remaining focused on the present moment.

To put it simply, it’s to be still, and to focus. It’s being  present, and aware.

This means no distractions like Facebook, smartphones, or  television.

It’s paying attention to something deliberately, and with  intention.

Let me ask you this.

When’s the last time you simply sat in silence and let your mind  wander? If you’re anything like me ( I’m a busy guy in my twenties with a  social life, and a job), you probably can’t remember the last time you did  this.

We live in a world where our senses are constantly bombarded with  various visual, kinetic and auditory stimuli. We can’t stop to think because  there’s no time anymore.

We’re slaves to multitasking, and Adderall seems to be the  preferred quick fix, but is it?

Okay, back to mindfulness... I’ll give you an exercise to  practice. It’s only 2 minutes long but incredibly difficult.

Don’t skip this.

Set a timer for 2 minutes. Wherever you’re at, I want you to  close your eyes, and pick one thing to focus on. It can be anything, but to  give you some ideas, here’s what I usually tell people.

If you’re sitting down, try to focus on the weight of your  hips/butt on the chair/floor. How does it feel? Can you feel the weight of your  body pressing down against the surface you’re sitting on?

Another idea is to pay attention to your lower belly as you  breath in and out. See if you can actually feel it stretching, and contracting  with each, effortless breath. Pay attention to the feeling.

Yet another idea is to hold something in your hand. It can be a  book, a pen, piece of cloth, or a fork. Pay attention to how it feels, and sits  in your hand. can you direct your focus to how it feels on each individual  fingertip?

You can focus on anything. It can be a thought, feeling or smell.  It just has to be something you can pay deliberate attention to. This is why I  encourage people to focus on a bodily feeling or sensation over a thought, at  least at first.

Now the goal, for the entire 2 minutes, is to focus on nothing  but this feeling, whichever one you chose. Pay attention, without judgment,  each time your mind begins to wander. Don’t   get mad, or upset, or view it as being bad when your mind wanders, because it will.

Just do your best to focus on whatever feeling you chose.

Now once the timer is up, you can go back to whatever you were  doing, but I want you to think about the following:

1. How many times did your mind wander?
2. Was it hard to stay focused?
3. Were you bored at all?
4. Did the 2 minutes seem to last forever?
5. Did you notice anything you hadn’t before about  how something felt to you?

If you did the exercise, you just practiced mindfulness.

So now that you understand this concept, let’s move onto  meditation, and then visualization.

What is Meditation?

 It’s a focused practice of being mindful. You can be mindful any  time, but meditation is more of a deliberate practice.

Think of it like this. Barbells are the tools in which we use to  train and sculpt our bodies, while meditation is the tool we use to sharpen our  minds.

And while meditation is a simple practice, it’s hardly easy. Just  like creating a body you’re proud of takes lots of time training and attention  to diet, learning to focus, and control your mind takes practice as well.

Meditation is an ancient concept, dating back thousands of years,  but it has a lot of practical application for those of us who are students of  the iron game. Many of you reading (myself included) have spent years, decades  even, training our bodies and building our fitness habits.

So why don’t we pay much attention to training our mind? Again,  for most of us in the West, this is a murky idea. Only recently (last 10 or so  years) has science began to validate some of the supposed benefits from  meditation.

Not that we really needed the science to back up our reasons for  practicing, but it makes even some of the most rigid, reductionistic scientific  thinkers less skeptical.

What Are The Benefits?

A few of the benefits, actually detailed in this MIT article, are the ability to better deal  with stress, and also a way to potentially reduce chronic pain. In the article,  they mention patients learning how to turn  down the volume on pain signals, allowing them to manage it better than  before mindfulness meditation.

It reminds me of the scene in Fight Club when the narrator says  “after fighting, everything else in your life has the volume turned down.You  could deal with anything.”

Some more benefits include improved immune function(1),  improvements in positive mood states while decreasing stress, reducing  distractive and ruminative thoughts (worry) and behaviors (2), and the benefits  of anxiety-reduction tend to stick for years after with continued practice (3,  4).

And if you’re just looking for peace of mind, moderate stress  reduction, and just want to chill out, then you don’t need any of the science  above to convince you of the benefits - just give it a try.

Visualization, and Using  Meditation for Improved Performance and Intensity

So one thing I’ve learned in my own training is I rarely pay  attention anymore. I’ve performed presses, pulls, and extensions for thousands  upon thousands of reps.

I began to notice this during my training sessions as I’d catch  myself thinking of any and everything but my training, in the current moment.

This was a problem. I wanted to find a way I could reconnect with  what I was doing.

How could I be forced to pay attention?

I began to experiment with visualization and mindful meditation  pre workout, and things began changing rapidly.

What I noticed is that I could immediately increase the intensity  of my squats, leg presses, incline flyes and even barbell curls. Virtually  every movement became harder, and more intense the more I focused on the  individual muscle group as I was performing the lifts.

Now, this is nothing new. Bodybuilders have been seeking the pump for decades, and it’s for good  reason. The concentration and focus on the specific muscles creates the  so-called mind-muscle connection we’ve all read about, and hopefully  experienced.

So are bodybuilders meditators? Sure, however most probably never  thought about it this way. Their ability to focus is on point, though.

So here was my goal: I’d go into each training session with a  purpose in mind. That was to focus wholly on each movement and muscle I aimed  to work for that session.

If I had planned to do a quad-focused training session, I’d sit  for 1-2 minutes in silence as I focused on my breath. Once I was calm and collected,  I’d begin visualizing as vividly as possible how my training session was going  to unfold. I’d see myself in my mind warming up, and getting under the bar for  squats.

As I descended, I’d pay attention to how my quads and glutes felt  during the movement. I paid attention to the fatigue setting in, and how I’d  struggle as I reached fatigue. I imagined how it’d feel to finally rack the  weights as the sweat dripped from the end of my nose to the floor.

I paid attention to every detail, to the point of completely  losing myself in the visualizations.

When I’d go into the training session, I would deliberately drop  the weight down to about 80-90% of my normal working weights, which allowed me  to get more reps, and focus intently on the mind-muscle connection.

This way I wasn’t worried about how heavy the weight actually  felt, and instead, focused on how controlled I could make the movement. No  bouncing, no jerking, and no body english.

In time, I found the intensity I was able to create far surpassed  my previous efforts. And it was simply from directing my attention to what I  was doing at the moment (mindfulness), and   visualizing my actions beforehand (meditation).

I know this sounds simple, but when’s the last time you actually  paid attention? When was the last time you slowed down, checked your ego at the  door, and reconnected with what it feels like to actually fatigue the muscles,  instead of going through the motions?

How to apply this to your training:

For the next week, pick a handful of movements you’re familiar  with but do without paying much attention to. Or if you’re a bodybuilder, pick  a few body parts that are lagging, and use these techniques above to induce  more intensity, and create that mind-muscle connection using mindfulness, and visualization.

For more info, here’s a video introduction I did on mindfulness,  meditation and how to get started.

http://www.schwarzenegger.com/fitness/post/taking-your-training-further-how-mindfulness-and-visualization-can-get-you

10 Things You'll Never Buy Once You Know What They're Made Of!

Weight-Loss Success Story

Weight-Loss Success Story:  She Lost 65 Pounds
"I never thought I would be 120 pounds—ever!"


Although she stands only five feet tall, 27-year-old Krystal Sanders was never petite. Growing up, she subsisted on fast food and "anything you could microwave." A size 14 when she moved to Austin, Texas, in 2005 to work as a revenue services specialist, she continued to hit the drive-through five nights a week. When she began planning her wedding in early 2008, the added stress drove her to eat even more. "I was in denial and avoided scales, cameras, and mirrors," she says. But she couldn't avoid the size-18 tag on her wedding gown.

The Change
When Krystal's wedding photos arrived in October 2008, she didn't want anyone to see them. "I looked at the pictures alone and I cried," she says. "It was a reality punch in the face. I was embarrassed that I'd let myself get that large." She knew something had to be done.

The Lifestyle
Krystal emptied her pantry and fridge, tossing all chips, frozen pizza, and other junk. Instead of eating out, she started cooking healthier versions of her favorite restaurant foods, boosted her veggie intake, and measured portions. "It was an eye-opener to see the difference between what I would normally eat and what the serving size was," she says. When she worked up the courage to step onto a scale, it read 185 pounds. She began jogging on her treadmill for 30 minutes six times a week. Over the next year, she added DVD strength workouts, cut out soda and processed foods...and reached her goal of 130 pounds. But she wasn't finished. She began lifting heavier weights, and in December 2009, the scale flashed 120. "I couldn't believe it. I thought maybe the scale was broken," says Krystal.

The Reward
Now Krystal has the energy to log nine-mile runs and go biking and hiking with her husband. And she is anything but camera shy. "I used to run from cameras, but now I like what I see in photos," she says. "I'm finally at peace with the way I look."
Krystal's Tips
Add iron. "Don't be all cardio all the time—lift weights! Replacing fat with muscle means you can burn more calories without even trying."
Greek out. "I use low-fat Greek yogurt in place of mayo in recipes, and it tastes great. It can also be used as a sour cream substitute."
Be prepared. "Set everything out the night before: clothes, weights, water bottle. Then nothing can get in the way of your workout."

http://www.womenshealthmag.com/weight-loss/healthy-weight-loss-success-stories

89 Incredibly Simple Swaps That Could Change Your Life - Part 3

Happiness

64. Gratitude for Complaining

Feeling thankful can actually make us happier and healthier, so don’t forget to appreciate every bit of good in life!

65. Outside for Inside

Soak up the sun—even in the winter. Exercising in the cold is safe, and getting outdoors could help battle Seasonal Affective Disorder.

66. Book for Television

All those zombie shows may not only freak us out, but also give us nightmares. Get a dose of knowledge and read a good novel before bed. It may help us get better sleep too!

67. Meditation for Comfort Food

When stress strikes, don’t grab a tub of ice cream for comfort. Try dimming the lights and meditating for as little as five minutes—it’s totally calming.

68. Yoga for Facebook

Got a spare 30 minutes? Those Facebook friends won’t post any shape-shifting statuses. Use the free time to roll out the yoga mat and work on flexibility and strength while alleviating stress and anxiety.

69. Being Upfront for Acting Passive Aggressive

Roommate forgot to clean the dishes again? Rather than bottling up that anger, be forthright (but nice!). Working out issues is better than building up inner frustration.

70. Breathing for Being a Stress Mess

Calm breathing can boost relaxation and calm the mind. Take a long, deep breath to relax the bod rather than stressing out.

71. Working at a Desk for Working in the Bedroom

Finish that assignment at a desk rather than between the sheets. Working in bed could make it harder to fall asleep!

72. Fun Alarm Clock Song for Annoying Ringer

Who wants to be woken from a peaceful slumber thanks to an irritating beep? (Waking up early is hard enough.) Choose a fun little melody on the cell phone to wake up to instead!

73. Fancy Silverware for Plastic

Let’s get a little classy— even in that shabby apartment. Using some nice forks and knives will add some style to that bowl of ramen noodles, making us feel like real adults.

74. Carpooling for Driving Alone

H.O.V. lane aside, carpooling with a pal can make a morning commute less boring. Besides, it reduces air pollution and cuts down on gas money.

75. Journaling for Emotional Eating

Sometimes a cookie or two can lift our spirits, but writing down our thoughts can be just as therapeutic—no calories involved.

76. Smiling for Frowning

Even when we’re alone, smiling can improve mood. Try grinning in the shower or on the way to work—it may really make us feel cheerful.

77. Color for Drab Shades

Science suggests wearing red can boost confidence and self-esteem. So save the black for the Batman costume and brighten up that wardrobe.

78. Keeping the Same Bedtime for Winging It

Setting a bedtime schedule may help us fall asleep faster, so pick a good time and try to stick to it!

79. Little Milestones for Big Goals

Thinking big is great, but huge goals may take time to reach. Don’t forget the small achievements we can make—they’ll also add up to big, positive change!

80. Clean Workspace for Clutter

Take some time to put away the laundry and organize the paper-piled desk. Having a clean space may make us more organized and eager to tackle the day.

81. Venting to a Friend for Bottling It Up

Sometimes life isn’t all rainbows and butterflies. When sad or stressed, reach out to a trusted friend instead of holding in the feelings. Just talking could make us feel better!

82. Self-Love for Self-Criticism

We often focus on our faults rather than our worth. Stop pointing out the negative and focus on all those redeeming qualities!

83. Focusing on the Future Instead of Dwelling on the Past

Don’t focus on yesterday’s issues. Think of the possibilities and go after that goal!

84. Moderation for Deprivation

We can still be healthy without skipping dessert. As long as we regulate our indulgences, they can help keep that smile around. So go ahead—treat yo' self.

85. Calling a Friend for Texting

Phone a friend rather than shooting them a text. It’s more personal, and hearing a friendly voice may lift the spirits.

86. Honesty for Excuses

The gym wasn’t too crowded, and the bus actually didn’t come late. Skip the excuses—being honest with others and ourselves is the best option.

87. Comfy Shoes for Fancy Footwear

Blisters and sore soles are never fun, no matter how suave those shoes may look. Better keep it comfy in the foot department.

88. Saying No for Over-Committing

Sometimes saying no is hard, but agreeing to too much can be overwhelming and bring on sickness. Figuring out what we can realistically commit to will help keep stress away.

89. Planning for Procrastination

Got a lot to do? Making a plan, rather than waiting ’til the last minute, helps ensure we get things done.

http://greatist.com/health/89-simple-swaps-could-change-your-life

89 Incredibly Simple Swaps That Could Change Your Life - Part 2

Health

26. Cooking at Home for Eating Out

Even if we try to eat healthy at a restaurant, that pesky bread bowl or sneaky salad may pack more calories than we planned for. Trust those top-chef skills and turn on the (skillet) heat. Cooking at home will more likely result in a healthier meal, not to mention a happier wallet.

27. Whole Fruit for Fruit Juice

A glass of O.J.’s missing the pulp, skin, and full fiber content of an orange. Skip the glass and go with the whole piece of fruit to reap the benefits of this sweet, healthy snack.

28. Pan-Fried for Deep-Fried

Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it’ll be just as tasty!

29. Local Produce for Supermarket Veggies

Take a trip to the farmer’s market instead of Walmart’s produce aisle. According to the USDA, local, seasonal fruits and veggies may be more nutritious. It helps out local economies, too!

30. Oil and Balsamic for Other Dressings

Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more” and lightly dress a salad with some olive oil and balsamic vinegar—no additives included!

31. Raw Spinach for Iceberg Lettuce

A glass of O.J.’s missing the pulp, skin, and full fiber content of an orange. Skip the glass and go with the whole piece of fruit to reap the benefits of this sweet, healthy snack.

28. Pan-Fried for Deep-Fried

Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it’ll be just as tasty!

29. Local Produce for Supermarket Veggies

Take a trip to the farmer’s market instead of Walmart’s produce aisle. According to the USDA, local, seasonal fruits and veggies may be more nutritious. It helps out local economies, too!

30. Oil and Balsamic for Other Dressings

Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more” and lightly dress a salad with some olive oil and balsamic vinegar—no additives included!

31. Raw Spinach for Iceberg Lettuce

Let’s be real, iceberg lettuce is boring. Besides, spinach is full of vitamin K, vitamin A, calcium, and iron. Plus, Popeye loves it. Can’t go wrong!

32. Greek Yogurt for Sour Cream

Sour cream can taste pretty good in a burrito. To get that same creamy coolness, add a dollop of plain Greek yogurt to amp up the protein and slash the fat.

33. Cinnamon for Sugar

Here’s a spicy suggestion: Using cinnamon, rather than sugar packets, in coffee can heighten the flavor without adding extra calories. Try it in oatmeal too!

34. Salsa for Cream Cheese Dips

You say tomato, I say salsa. Dip the chip into this healthy alternative to cheesy spreads. Plus, salsa packs a fiery, flavorful punch!

35. Frozen Grapes for Popsicles

It may sound a little weird, but hear us out. Stick a bunch of grapes in the freezer and snack on them a few hours later—it’s like eating bite-sized Popsicles with no added sugar!

36. Sparkling Water for Soda

Need a carbonation kick? Say sayonara to fructose-filled sodas and fill up with sparking water. Try a fun flavor like lemon-lime, or even vanilla. So long, Vanilla Coke!

37. Fresh Fruit for Syrup at Brunch

Every now and then, there’s nothing like a good stack of pancakes. Cut calories by skipping Aunt Jemima and spreading those cakes with fresh fruit.

38. Air-Popped Popcorn for Chips

On a salt spree? Air-pop some popcorn and add a dash of salt—three whole cups is only about 100 calories. That’s way more satisfying than six measly and greasy chips.

39. Doggy Bag for Food Coma

How often do we leave a restaurant actually having room for dessert? Forget trying to lick the plate clean, and take half the meal to go. To avoid eating more than planned, ask the waiter to wrap half of it up before serving!

40. Brown Rice for White Rice

It’s in our manifesto, so we can’t ignore it: White rice is stripped of many essential nutrients (like fiber), so get the full, nutritious benefits of brown rice that’ll also help fill us up!

41. Whole-Wheat Pasta for White Pasta

Just like rice, whole-wheat pasta has a nutty flavor that’s filled with antioxidants and fiber. White pasta just doesn’t do the trick!

42. Oatmeal for Sugary Cereal

Cap’n Crunch and Frosted Flakes should stay a part of our childhood past. One bowl of cereal can be filled with sugar (and who eats only one bowl?), so choose some heart-healthy oatmeal instead.

43. Biking to Work for Driving

If the office is a few miles away, skip the Sedan and hop on the bike (weather permitting). A little bike-ride can boost endorphins before the workday starts!  (Paying for gas is no fun, anyway.)

44. Packing Lunch for Eating Out

Lunch boxes aren’t just for middle school. Pack a sandwich or some leftovers to bring to school, work—wherever. It’ll make that vending machine look far less appetizing.

45. Eating Three Meals for Skipping and Snacking

We should only eat when we’re hungry, but being too busy to squeeze in a mid-day meal can leave us feeling tired and grouchy—not to mention depriving us of essential nutrients to get us through the day!

46. Mustard for Mayo

For tomorrow’s turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread!

47. Avocado Toast for Butter

Take plain old bread to the next level with avocado spread instead of butter. Add a dash of sea salt and some sliced tomato for a mid-day snack!

48. Lean Meats for Fatty Ones

Bacon is overrated. For a boost of protein when watching fat intake, go after lean meats like turkey and chicken over pork and beef.

49. Marinara Sauce for White Sauce

We doubt penne ala vodka is made with Grey Goose, and besides, all the extra calories in white sauce aren’t worth it. Choose marinara sauce for that next bowl of spaghetti—the garlic and tomatoes will spice the meal right up!

50. Red Wine or Beer for a Margarita,Wanna’ stay healthy at the bar? Ask for a glass of red wine or a beer on tap over a sugary-filled margarita. About half those calories will disappear!

51. Chewing Slowly for Speed Eating

What’s the rush? Slow down and chew food—studies show people who eat faster consume more calories.

52. Eating at the Table for Chowing in Front of the TV

Dining in front of the television can lead to serious overeating. So forget multitasking and carve out time in the day to enjoy a meal at the table.

53. Eating Breakfast for Hitting Snooze (Again)

It may be temping to hit the snooze button more than once in the morning, but allow some time for breakfast—it may help jumpstart metabolism, and at the very least could help some of us wake up before heading to the office.

54. Black Coffee for Latte

If that caffeine fix is calling, order a simple black coffee. A soy-mocha-extra-shot-frappuccino extravaganza isn’t worth the calories (or dolla dolla bills).

55. Toast for Bagel

How often do we eat five slices of toast for breakfast? Well, that’s what a bagel can amount to, so fight that Dunkin’ Donuts craving and enjoy a slice or two of whole-wheat bread.

56. Medium Plate for Large One

Using a larger plate may have us eating more than planned. Switch to a smaller one (about 8 to 10 inches) and save more than 20 percent of the calories a large plate could pile on.

57. Eating From the Bowl Over Digging Into the Box

Some mindless handfuls of cereal can turn into more than a bowl’s worth. So portion out food rather than eating straight from the (soon-to-be-empty) box.

58. Hard-Boiled Eggs for Fried

Who needs extra grease in the morning? Drop some eggs in boiling water and cook them up for a protein-packed breakfast.

59. Chopsticks for Forks

Slow down and eat that Pad Thai with some chopsticks. It may be a challenge, but it’ll stop us from speed-slurping those noodles with a fork.

60. Grocery Shopping When Full for Shopping Hungry

Whole Foods may damage our bank account if we head in with hungry eyes. (Wait, how did three packages of all-natural cookies get in the pantry?) Shop when full to avoid buying more than what’s necessary.

61. Stopping When Full for Cleaning the Plate

Sorry mom, but telling us to clean our plates before leaving the table has led to some bad habits. Listen to the body and stop eating when it’s had enough—a plate half-full means more leftovers and fewer calories!

62. Raw Nuts for Nut Butter

Nut butters can sneak in extra fat and sugar that raw nuts don’t have. Plus, eating three spoonfuls of peanut butter may be easier than we think!

63. Power Nap for Energy Drink

For a quick pick-me-up, take a 10-minute snooze rather than grabbing a Red Bull. Energy drinks can pack as much sugar as six Krispy Kreme donuts, while a catnap is always calorie-free.

http://greatist.com/health/89-simple-swaps-could-change-your-life