Lose weight.

Eating breakfast every morning is a common trait among people who have achieved weight loss and maintained it long-term. Research now shows that the size of your breakfast may affect your ability to reach your goals. One study found that women who ate a big breakfast (50% of their daily calories) lost more weight and inches around their waists than women who ate the same total daily calories but had a big dinner. The big breakfast eaters also had a decrease in insulin, glucose, and triglyceride levels after their meals. This suggests that the eating pattern may be protective against diabetes, hypertension, and poor cardiovascular health.

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New exercise gadgets come and go, but the medicine ball is a fitness tool that has been around for ages. Newer models come in a variety of weights and sizes with an easy-grip surface. Change up your strength training routine with these effective medicine ball exercises.

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Fish is a high-quality source of lean protein and heart-healthy fat. Baking fish in foil packets with flavorful, fresh vegetables lets you make a quick meal with easy cleanup. Pair it with a salad and a side of quinoa or brown rice for a balanced meal.

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How you choose to spend your leisure time can make a big difference in your fitness level. These hobbies will keep you moving and get you excited about living a healthy lifestyle.

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Termed high-intensity circuit training (HICT), the 7-minute workout is similar to high-intensity interval training (HIIT), but it incorporates both cardio and strength training exercises. Research suggests that HICT provides a fast and efficient way to lose weight. Studies also indicate that it may target subcutaneous fat loss better than lengthy, steady-paced cardio or strength sessions. Improved insulin resistance and increased aerobic capacity are some of the many health benefits of regular HICT.

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Grilling romaine lettuce is a great way to make summer salads more creative while keeping them nutritious and low in calories. This is a quick and easy side dish you can add to the menu any time you are grilling.

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Sitting all day at work is associated with an increased risk of heart disease and diabetes. Even a daily workout won't counteract the risk caused by occupational sitting. A study conducted by Steven Blair at the University of South Carolina found that men who sat for more than 23 hours per week had an increased risk of dying from heart disease even though many were regular exercisers.

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Create a lunch station.

Designate a space in your kitchen that will hold the items you need for packing lunches. Have enough sealable containers that allow you to prepare lunches at least two to three days in advance. Keep thermoses, forks, spoons, napkins, and lunch bags in this designated spot. This prevents wasted time searching for items, making lunch prep go quickly.

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This salad is a great side dish that is full of protein and fiber. The chickpeas and vitamin-rich tomatoes are tossed in a light tahini, lemon juice, and dill dressing. Use this recipe to make a healthy contribution to your next picnic or potluck.

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Pack your snack bag

Don't become a victim of airport food courts and gas station food. While healthier options are becoming more available, nothing beats having your own stash of snacks to turn to. Pack foods with complex carbohydrates, healthy fats, and lean protein to keep you satisfied. Try roasted chickpeas, a healthy muffin, and some fruit.

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