Easy Steps to Shed 5 Pounds

Can you hear it? The sound of people giving diet advice is everywhere: Your mom, your coworkers, the TV news, even the cashiers at the cafeteria in my office building. To be fair, I'm game to dispense my own healthy eating wisdom when asked, even if it means subtly (or not so subtly) telling someone that the bag of chips they have in hand isn't necessarily helping his bottom line. But I've also noticed that the "shoulds" and "should-nots" so many people dole out can be factually incorrect.

See if you've heard any of the following common eating tips that can actually backfire and cause weight gain. Ignore them and watch stubborn pounds fall off:

BAD ADVICE: Eat a variety of foods!

WHY YOU SHOULD SKIP IT: Ask any buffet buff: We're hardwired to eat more when faced with countless different choices. This trait gives us an advantage when a spread consists of low-cal, filling fare such as veggies and lean protein. But unless you whiz by the baked goods section and restrict yourself to the produce displays, your kitchen is most likely stocked with a variety of healthy and not-so-healthy edibles.

HOW TO SMARTEN UP: Keeping special treats in the house is fine, but try to limit your stash to one or two of your favorites. The lion's share should be for a range of nutritious foods. Get inspired to prepare all those veggies, fruit and whole grains with one of thousands of recipes at Self.com.

BAD ADVICE: Always skip seconds!

WHY YOU SHOULD SKIP IT: When you know you can have only one plateful, chances are you will pile it sky-high. Hey, it's human nature -- get your fill while you can. The problem, of course, is that you will probably down every last morsel. On the other hand, knowing you can go back for another helping (if need be) encourages you to put less on your plate the first time around and allows your body to register fullness before the second helping.

HOW TO SMARTEN UP: Begin retraining yourself to start off with at least 20 percent less than you're used to eating. Then after 20 minutes -- the time it takes for us to start to feel full -- gauge your hunger. Still have an appetite? Dig in again, but keep it reasonably portioned.

BAD ADVICE: Exercising means you can eat more!

WHY YOU SHOULD SKIP IT: Your sweat session might not sizzle as many calories as you think. Thirty minutes on the elliptical, for example, cancels out only about half a blueberry muffin. If you're training for a 5K or other athletic event, you may need to eat more to fuel your workouts -- otherwise, consider regular exercise a stay-slim strategy, not immunity to the effects of polishing off an entire pizza.

HOW TO SMARTEN UP: Even the most intense cardio cannot erase the effects of a weekend chowfest, but it does benefit your health by increasing energy and lowering risk for heart disease. Another upside: Working out may make you feel good, so you eat better.

BAD ADVICE: Keep those too-tiny skinny jeans hanging in your closet as inspiration!

WHY YOU SHOULD SKIP IT: It seems to make sense: The sight of those pants or the ads with fashion models wearing them might motivate you to slim down. But experts say that many women feel worse about themselves after seeing skinny models in campaigns. And when you're down on yourself, it's harder to stick to an eating and exercise plan, even one that will help you slim down enough to wear those teeny tiny jeans.

HOW TO SMARTEN UP: Pay attention to everything healthy you have accomplished rather than what you haven't, or any shortcomings you think you have. And don't compare yourself to others. Instead, focus on your achievements, say, "I cut 1 minute off my 10K time." And don't obsess over the end goal, such as your proposed 15-pound weight loss. Keep goals small so they are more easily attainable, like "I'm going to make it to Spinning class twice this week," or "I'm going to drink water rather than juice or soda."

BAD ADVICE: Fruit and veggies are free foods!

WHY YOU SHOULD SKIP IT: Sure, produce is a must, but if you prefer high-sugar, high-calorie dried fruit, fruit juice and starchy veggies, proceed with caution. Corn and potatoes are higher in calories than other high-water-content vegetables such as cucumbers and green beans. Plus, you need three to five servings of veggies each day and only two to four servings of fruit, which tends to have more sugar and calories.

HOW TO SMARTEN UP: Go for water-rich veggies, such as zucchini and spinach, and high-fiber fruit, such as apples and berries. And swap out fatty sauces and dressings for low-cal ones such as salsa, fat-free ranch dressing and spritzes of lemon and lime.

Moisturizing Musts

Don’t go overboard with rich moisturizers. While you want to keep your skin supple during summer, you can afford to lighten up—especially since thick doesn’t necessarily equal better. Heavy creams can create a barrier on the surface of your face and keep your skin from absorbing moisture. And formulas that contain synthetic ingredients can trap dead cells and leave your complexion looking dull.

Do use a nighttime face lotion. There’s evidence that skin-cell regeneration is slightly faster at night than during the day, so take advantage of your skin’s receptiveness and don’t skimp on overnight hydration.

Beauty Trend: Blue Eye Shadow

Blue eye shadow often gets a bad rap, but the gorgeous aqua lids at Nicole Miller’s fall 2009 show are reason enough to try this trend. “I wanted to do a smoky eye in a color that felt beautiful and classic—the collection is accented with blue so we went with that,” says lead makeup artist James Kaliardos, of M.A.C Cosmetics.

For a three-dimensional look, Kaliardos mixed a matte shadow (M.A.C Eye Shadow in Atlantic Blue) with a shimmer one (M.A.C Eye Shadow in Freshwater). “The matte color gives intensity and deposits more pigment where you need it, near the eyelashes,” says Kaliardos. “The shimmer reflects the light and gives a bit of action to the eye—when the eye is totally matte I don’t think it looks as alive.”

To finish the cerulean peepers, Kaliardos added a dab of M.A.C Cream Colour Base in Pearl to the inner corners (“It makes the eyes pop”) and coated upper lashes with mascara.

Water 101

Don’t take too many showers. Yes, it’s summertime and you’re working up a sweat, but taking multiple showers throughout the day can wreak havoc with your skin: Though you might think it’s hydrating, topically, water can have a drying effect on your epidermis. To avoid looking like a prune, douse in small doses and always moisturize immediately after showering.

Do drink plenty of water. While topically water can hinder your skin, drinking 64 ounces of water daily is essential for a healthy complexion because it flushes out toxins and keeps your insides running efficiently. Whether you drink bottled, filtered, or tap water doesn’t matter—getting your eight glasses in matters most. Remember that fruits and veggies are also good sources of H20.

Experts reveal the scary consequences of yo-yo dieting

For his role in The Machinist, Christian Bale lost nearly 65 pounds, maintaining his frail frame by eating only 275 calories a day over the course of four months. “It was like a massive shock to my body because of what I was trying to get it to do,” said Bale in an interview with the BBC.

The bottom line? Don’t try this at home. “When celebrities lose loads of weight, they often have a team of professionals—doctors, nutritionists, and trainers,” says Christine Avanti, nutritionist and author of Skinny Chicks Don't Eat Salads, who worked with Jeremy Piven to healthily drop 20 pounds for his character in Smokin’ Aces. “But no matter who you are, this extreme dieting can be very harmful. People who go on and off low-carb diets get puffy and bloated easily because their body will not break down carbohydrates as efficiently as someone who eats carbohydrates more often.”

Besides, says Cheryl Forberg, RD, nutritionist for The Biggest Loser, “When people follow crazy diets like fasting, they’re usually just shifting water around, losing water weight.” Another negative side effect of rapid weight loss is that muscle mass is lost too: “Not only do we need muscle for flexibility and strength, it burns 10 times as many calories as our fat tissue and is metabolically more active,” Forberg says. Without precious fat-burning muscle, dieters who suddenly stop dieting will find they put pounds back on at a much faster rate—and could wind up being even more obese than they were to begin with. A lowered metabolism also plays a part in accelerated postdiet weight gain.

“When you severely limit your calorie intake, after a certain point your body adapts and forces your metabolism to slow down, and you stop losing weight,” says Vincent J. Portera, DC, and nutritionist for JF Gymnastique at the Julien Farel Salon. In effect, even though your weight is increasing, your metabolism will still be low. “You don’t want your body to be a Yugo car burning calories slowly—you want it to be a Ferrari, burning them quickly. If you eat in a more balanced way and exercise, you can restore your metabolism in a few weeks, but if you continue to go off and on a diet, it could take up to a year for your metabolism to get back to normal; when you yo-yo, it’s harder to recover your metabolism the way it was before you started.”

Yo-yo dieting affects your body—and it can wreak havoc on your psyche. Portera says he often sees crash dieters go though extreme mood swings: “They are much more likely to have reactive blood sugar,” he explains. “Their blood sugar drops, so they eat something and it spikes up. Then a half hour later, they’re moody and eating something again.”

Still, eating smaller portions is easier said than done; finding healthier ways to enjoy your favorite foods is also necessary. If you crave sugar, “drizzle dark chocolate over fresh grapefruit slices to satisfy a sweet tooth while benefiting from vitamin C and other nutrients,” says celebrity trainer Valerie Walters, who has worked with Jennifer Garner and Jessica Biel. “Consuming fruits and vegetables with high water content like grapefruit helps you feel fuller. You might also try nutrient-dense foods such as red peppers, apples, and those that are high in fiber, like grains and lentils.”

Good fats—avocado, almonds, flax seeds—are satisfying and make you feel less deprived, too. “Put some almonds in your yogurt or cereal, or avocado in your salad or sandwich instead of mayonnaise—it tastes great, and it’s filling,” says Forberg.

To complement healthy eating, Greene says you must also "commit to becoming healthier and fitter. Instead of trying to change overnight, make gradual, manageable habit changes. It's better to work out for 35 minutes three times a week than to try and work out for an hour every day and give up because you don’t have the time or energy for it.”

Even the slightest bit of exercise will benefit you mentally as well, says Binks: “Physical activity is important to successful maintenance—it helps joints, bones, heart, and mood.”

Brain Booster Tips

With summer in full swing, it’s no wonder you get distracted at work by gazing longingly out the window. But thankfully there are foods you can snack on during the day to help keep daydreaming to a minimum. The next time you get the urge to eat junk food, opt for these healthful brain boosters instead.

Whole-Grain Cereal and Orange Juice

Start your day out right by eating whole grain cereal and drinking a glass of orange juice for breakfast; both are rich in folic acid (also known as folate), which has been shown to contribute to better memory and faster information processing. For midday munching, you can get folate from foods like soybeans, green peas, broccoli, and lentils.

Cauliflower and Peanuts

A recent study done by McLean Hospital, an affiliate of Harvard Medical School, suggests that taking a minimum of 500mg of citicoline supplements a day can help boost mental energy and efficacy. Citicoline, a natural substance found in all living cells, can also be ingested via cauliflower and peanuts—both are sources of choline, which is converted to citicoline in the brain.

Broccoli, Sprouts, and Spinach

When ordering your salad at lunchtime, be sure to include these veggies; a 25-year Harvard Medical School study of more than 13,000 women showed that participants who ate cruciferous and leafy greens retained their memory best. The more you eat of these vegetables, the better!

Berries, Grapes, and Plums

In terms of fruit, berries have some of the highest concentrations of antioxidants. Plus, they’re packed with anthocyanin, a phytochemical that may help reverse age-related memory loss and protect against the breakdown of brain cells. Quercetin, another phytochemical, produces similarly beneficial results. Blueberries, red apples, and darker-colored grapes (red, black, and purple) are superpowerful, as they contain both of these flavonoids.

Salmon and Sardines

Numerous studies have revealed the memory-boosting properties of omega-3 fatty acid and certain fish—namely salmon, mackerel, sardines, and herring—are full of omega-3s. Eating these kinds of fish at least once a week will keep you thinking younger—three years younger, to be precise (a study by Rush University Medical Center in Chicago found that men and women who ate fish at this frequency had memory functions equivalent to a person three years their junior). Not a fan of fish? Consider taking fish-oil supplements instead.