14 Foods with Way More Sugar than You Realize

Yogurt

Eat a carton of flavored yogurt and you might as well eat a candy bar. “Despite the small carton size and association as a healthy food, a typical low-fat strawberry yogurt can contain 26 grams of sugar per serving,” says Jennifer Jackson, MD, of Ascension Via Christi Health. Opt for plain yogurt, which has zero added sugar—or Greek yogurt, with nearly twice the amount of protein—and add your own fresh fruit, plus a hanful of nuts for healthy fats and staying power. Follow these simple tips to eat less sugar (without really trying).

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11 Natural Appetite Suppressants That Really Work

Spice it up

An appetite for spicy food may say certain things about your personality—but more importantly, spicy foods can act as natural appetite suppressants. “The active ingredient in many spicy foods is capsaicin, a compound that acts as a natural appetite suppressant,” adds Dr. Josh Axe, DNM, CNS, DC, founder of DrAxe.com, bestselling author of Eat Dirt, and co-founder of Ancient Nutrition. Not only that, he says, but capsaicin also boosts metabolism so your body burns more calories throughout the day. “Except for bell pepper, all pepper varieties contain a good amount of capsaicin and can be easily added to everything from salsa to soups and sauces,” he says. Cayenne peppers have other health benefits too. As a bonus, “adding a few dashes of the spicy stuff will slow down your eating,” which could lead to your eating less overall, says New York City-based nutritionist Joy L. Bauer, MS, RD, CDN, the founder of Nourish Snacks, the health and nutrition expert on The Today Show, and author of several books including From Junk Food to Joy Food.

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10 Key Things You Need to Know About the Vegetarian Keto Diet

Going ketotarian

The diet of the moment is the ketogenic plan—people turn to it to lose weight, to manage chronic illness, or to find a healthier lifestyle. This high-protein plan focuses on meat, however. The goal is to eliminate carbs, jack up the protein, and force the body to burn fat for fuel (instead of its preferred source: carbohydrates). This phenomenon is called ketosis—but the meat focus prevents vegetarians from experimenting with the plan. Now there’s a vegetarian keto diet—dubbed ketotarian—that draws on nonmeat sources of protein. Here’s what you need to know about the vegetarian keto diet. Read the 13 things people get wrong about the keto diet.

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25 Weight-Loss Tricks That Take Only 5 Minutes or Less

Walk for five minutes each day

If getting to the gym on a regular basis feels daunting, try carving out time each day for a five-minute walk instead. “People simply do not move enough,” says Erica Suter, MS, a certified strength-and-conditioning coach. “The smallest actionable steps can go a long way in long-term weight loss” if you do them consistently. Check out 50 more easy ways to lose weight naturally.

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12 Ways Your Fridge Can Help You Lose Weight

Do a clean sweep

Take an inventory of what’s in your refrigerator, and start your assessment with tossing expired items. “Throw outdated sauces, dressings, and condiments,” advises Anne Mathews, PhD, RDN, assistant professor in the Food Science and Human Nutrition Department at the University of Florida in Gainesville, Florida. She also suggests getting your fridge in order. “A cluttered fridge can be overwhelming and an impediment to seeing and pulling out healthy foods. Arrange your fridge as it is intended and then consider what’s inside.” Use these tips for more healthy eating ideas.

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15 Weight-Loss Mistakes Nearly Everyone Makes

Cruising on the elliptical machine

Countless studies show that cardio alone won’t make the pounds melt away. “People don’t need to be doing cardio for an hour as their only workout,” says Erica Suter, MS, a certified strength and conditioning coach. That said, cardio isn’t all bad; in a survey of 700 people, a mixture of aerobic exercise and weightlifting was found to be the best exercise routine for weight loss. Suter recommends carving out two or three days a week for resistance training, with steady-state or high-intensity cardio workouts in between. Check out 50 easy ways to lose weight naturally.

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18 Weight Loss Secrets from Around the World That Are Totally Worth Stealing

Thailand: Spice it up

Thai food is among the spiciest in the world. Hot peppers raise your metabolism, but the real benefit of food with a little zing is that it slows your eating, says James Hill, PhD, past president of the American Society for Nutrition. “Americans eat too fast,” he says. “By the time your body signals that it’s full, you’ve overeaten. Eating slower is a good weight-loss strategy, and making food spicier is an easy way to do it.” Need major weight-loss motivation? Here are 42 fast and easy tips to try.

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