Weight Management

Margarine is loaded with partially or fully hydrogenated fats, which raise your bad LDL cholesterol, increasing your risk for heart disease, inflammation and stroke. Butter has fewer processed ingredients and is better for you than margarine, but the saturated fat it packs can contribute to weight gain. If you like avocados, use them as a butter substitute, spreading mashed avocado or prepared guacamole on toast or crackers. If you must have butter, whipped butter is better because more air means less fat and fewer calories.

When it comes to calories, diet sodas are clear winners over full-sugar sodas, which feed obesity and are really just liquid candy. However, studies show that artificial sweeteners in diet sodas also contribute to metabolic syndrome and can be associated with diabetes. Reach for water instead of any soda – diet or regular. Water is essential for every body function. Water helps your body function better, keeps you hydrated, staves off hunger and headaches, maximizes metabolism and can boost your mood. If you cannot skip fizzy drinks, switch to sparkling water or unsweetened seltzer.

Switching from whole milk can be hard when it is your favorite dairy. But all of its extra fat can clog your arteries in the long run, raising your bad LDL cholesterol and lowering your good HDL. Move to fat-free skim milk or 1 percent low-fat milk, or a plant-based dairy alternative, such as almond, hemp or soy milk.

Deli slices seem like a healthy, convenient option. But they are usually packed with added salt and nitrates, which have been linked to a higher incidence of cancer. Instead, reach for fresh chicken breasts and turkey meat. Fresh poultry is lower in calories, salt and saturated fat than lunch meat, and it is less expensive. The same goes for regular hot dogs, which are loaded with unhealthy saturated fats and have been linked to colon cancer and heart disease. Swap your hot dog for a lean chicken or turkey sausage, but watch the processing and preservatives.

Not all fruit juices are created equally, and not all are bad. But most fruit juices add a lot of sweetener and do not have much nutritional value. Avoid juices with added sugars or anything labeled a “juice drink.” A healthier option is a piece of fruit. There is no added sugar and no stripped-away vitamins. Plus, you get the added fiber from the fruit.

Pastries are made with white flour and loads of sugar. Pastries in the morning send your blood sugar soaring sky high, followed by a mid-morning crash that can have your blood sugar yo-yoing all day. Set a solid foundation for your blood sugar throughout the day with a balanced breakfast. To replace that fruity pastry, try a whole-wheat pita pocket spread with a thin layer of peanut butter and stuffed with whole fruit – sliced bananas or strawberries.

Making active decisions to incorporate more movement and physical activity throughout your day can really reap rewards down the line. If you usually search for a parking spot close to the door at the office and take the elevator to your floor, walk a little farther by parking in the back of the lot and take the stairs. If you walk the dog or take the kids to the bus stop in the morning, try tacking on 15 more minutes or take the long way home.

Schedule your workouts for the week to help you prepare ahead of time. Write your workouts in your schedule to create a visual reminder of your goals and help you stick to them.

Everyone has a nagging to-do list of errands to run. Cross two things off your list at once by incorporating some exercise, too. Walk to and from your errands instead of driving. Carry your groceries instead of pushing a cart. Or spend your time on line completing sets of toe raises, squats or lunges. If your errands require driving, try parking at the far end of the parking lot and walking between stores instead of moving your car from store to store.

Instead of meeting for happy hour, change your date to a walk or run through the park or meet for an exercise class. Knowing that you have a friend counting on you decreases your desire to skip the workout. Plus, friends that sweat together stay together.

This one, admittedly, is not for everyone. But waking up a little earlier, without cutting into your recommended hours of sleep, will give you the extra time you need to fit in a quick workout and check it off your list before taking on the challenges of your day. It can be hard to get out the door, but it will invigorate you for the rest of the day.

Use your lunch break to take a quick walk outside or grab a workout at the gym. Feel like you cannot leave your desk? Try simple exercises throughout the day, such as jumping jacks, toe raises or sitting on a stability ball to strengthen your core.

Keeping dumbbells by your couch is a great reminder to get your arm workout in while watching TV. You can even do lunges, squats, toe raises and a core workout, all while watching your favorite shows.