It is possible to lose weight by only reducing your calorie intake or by only increasing exercise, but research shows combining the two is a much more effective approach.

While reducing calories alone has a slight edge over exercising to lose weight, exercise can help you keep the weight off. Studies show that that those who successfully maintain their weight loss are often regular exercisers.

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Homemade black bean soup is a healthy, filling meal that is loaded with protein and fiber. Pack it in a thermos for a hot lunch to pair with a simple salad or a sandwich. This recipe serves three, but it can easily be doubled for extra lunches throughout the week.

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Protein powders were once associated only with weight lifting and building muscle. Due to an increased knowledge of the importance of protein and the development of more varieties, protein powders are now common among the health conscious. Protein powders do have benefits, but do you need to invest in powders, and how will they affect your nutrition? By understanding more about these products, you can decide if protein powders are good choice for you.

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Set a positive example

Parents are key players in the quest for children to eat healthy foods, and it is important to lead by example. Parents who eat vegetables have children who eat vegetables. Studies show that there is no need to make a big production or to rave about how good they taste. Kids can see through a hidden agenda. Simply make vegetables a regular part of your meals and eventually curiosity will lead your child to taste them.

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Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.

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Challenging, lengthy workouts burn calories for weight loss and improve fitness, but moderate exercise may be the answer to making positive, long-term improvements in health. These are three reasons a 30-minute, moderate-intensity exercise session each day still might be the best choice for you.

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Protein is necessary to help the body make new cells and to repair cell damage. While protein need increases during times of growth and development (youth and pregnancy), protein is also important during other times of physical change such as weight loss and increased exercise. Consuming adequate protein will ensure that you maintain and build muscle mass as your body sheds fat.

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Apples are full of beneficial plant nutrients including polyphenols that act as disease-fighting antioxidants. This seasonal salad hints at fall with the addition of fresh celery, heart-healthy walnuts, sweet cranberries, and spices. It makes a healthy breakfast, dessert, or side dish.

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Hidden habits have a way of sneaking into your daily routine and preventing you from reaching your weight loss goals. These simple actions may seem harmless, but they can have enough impact on your calorie balance to keep the scale from moving in the right direction.

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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 by using a medicine ball with these effective exercises.

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