healthy living tips

We all make mistakes when it comes to keeping fit, but just how much are these choices affecting progress? Some everyday habits may seem minuscule, but see which of these might be holding you back.

• Cutting workouts short: When you leave a class before the stretch, you aren't getting the full benefit your body deserves after all of the exertion you put forth. It's important to cool down and give muscles time to relax and stretch while they're warmed up to help avoid soreness or injury.
• Too many social obligations: It's far too easy to replace a workout with a spontaneous social engagement. Happy hour is one of those tempting times and can be a highly caloric one at that. Not only are you missing out on your intended workout, but you're also now adding more to your plate and glass. If you absolutely have to bail at the last minute, try to do something good for yourself like taking a walk with a friend or even getting a group together for something physical like going to a trampoline gym, roller skating, or a healthy dinner party.
• Rewarding yourself: Try not to make a habit out of rewarding yourself with food. Weight control is a simple equation of calories in and calories out. The calories in tend to get tricky though. Right after a workout, you can overestimate the calories you've burned and eat the wrong kind of food, like burgers, cookies, or pizza. By planning your post-workout meal ahead of time, you won't feel the need to go so over the top and can make a smart decision before you feel famished.

See how else you're sabotaging your workout after the break!

Getting creative in the kitchen is an essential component of healthy cooking. These three simple techniques will help keep you on a healthy track and also create satisfying meals without sacrificing flavor.

Sub in citrus: Fresh citrus juice has so many applications in the kitchen. Instead of topping your favorite vegetables with heavy sauces or cheese, try lemon or lime juice to add bright flavors. Lemon and orange juice also make delicious bases to light and tasty salad dressings. This way you can forget the store-bought stuff that is heavier in calories and fat. Try this citrus-lime dressing in your next salad.

Bake your favorites: Frying up fish or chicken is not an ideal technique for everyday eating. Baking these proteins in the oven is more time consuming, but the benefits make it worth the effort. Even when it comes to classic, decadent appetizers, there are plenty of baked versions. Just try these baked buffalo wings; they might just be better than the original.

Wet sauté: To save calories and add a new depth of flavor to your vegetables, forget the oil and use vegetable broth instead. A general rule is to use twice as much vegetable broth as oil. Add fresh chopped herbs or a sprig of thyme to freshen up the flavor even more.

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There are only so many hours in the day, but sometimes we pack everything in right up until bedtime. With so many obligations, it's easy to not sit down for dinner until late at night. If you jump into bed right after, however, that late-night meal may be the reason why you're not getting a good night's sleep.

Late-night dinners can trigger digestive issues and make getting a good night's sleep impossible, causing you to toss and turn all night. If that's not enough of a reason to move up your dinner time, maybe this will be: a recent study found that those who ate dinner late at night ended up consuming more calories and fewer fruits and vegetables than those who ate before 8 p.m. If you're following a weight-loss plan, getting better sleep and eating an earlier dinner should be at the top of your to-do list.

If you find that you don't have time in the evening to eat an earlier meal, check your schedule; you may need to move your workout to the morning or lunchtime, find quicker ways to work out effectively at night, or eat dinner before you tackle the rest of your evening obligations. And make a quick 30-minute meal when you get home so you can enjoy an early dinner as well as a restful night's sleep.

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When it comes to weight loss, we all know that exercise helps burn calories to get your body in a caloric deficit, but it can do much more. New studies have shown that exercise can help decrease your appetite, too.

The reason? Exercising regularly affects the hormones that tell you when to eat. Research has also shown that running is the most effective form of exercise that affects these hormones — but just one day on the treadmill will not do the trick! For this change to happen, you need to stick with the program for (at least) several months.

It's easy to get down on yourself when you're not seeing big results from the start of your gym routine, but have faith in the process. Staying committed to a tough, consistent workout plan will offer emotional, fitness, and weight-loss benefits.

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During the workweek, it's often easier to stick to a healthy meal plan and regular workout schedule. But when you have a big weekend of fun ahead, it's important to plan accordingly to avoid erasing the hard work you accomplished during the week. Being aware about where you will be tempted to overindulge and where it might be easier to limit yourself will help you enjoy your whole weekend without any anxiety. Don't let the weekend be the reason you abandon your healthy goals of 2013.

To avoid common weekend traps, go in with a healthy mindset. There's nothing more delightful than sitting around a big table with friends for brunch, but it's easy to get caught up in the moment, decadent menu items, and endless mimosas. Be prepared by knowing these tips to order a healthier brunch. Once seated, speak up about substitutions or forget that pile-high plate of sweet treats — stick to your healthy guns.

If you know you'll only have time for one workout over the weekend, make it count! Whether you go outside your comfort zone with something tough or tack on some extra time to your run, push your limits to feel even better when it's time for a little indulgence.

Are you getting serious about your health this year? If a trip to Mexico, a Vitamix, and a ton of new gear sweetens the deal, then enter our Get Fit For 2013 Giveaway for the chance to win. You'll receive quick healthy living tips — just like this one — delivered directly to your inbox.

While most restaurant kitchens have a liberal spoon when it comes to butter, there's still a healthy lesson to be had at these dining establishments. Make like a prep cook, and get healthy ingredients lined up for the week in one shot. Suddenly there's no excuse for ordering takeout or having dinner equal a block of cheese and a box of crackers. Even when exhausted, you'll be sitting down to a healthy meal in under 10 minutes.

Prep your protein: Use Sunday evening to roast a whole chicken, grill up some steak, boil eggs, or soak and cook a big batch of beans. With your meat already prepped, you've got the makings of a quick salad or a filling sandwich throughout the week. Or, simply serve your meat of choice next to a side of steamed veggies.

Get chopping: One of the most cumbersome parts of cooking is all that peeling and cutting! Prep produce in advance, and start in on the labor of chopping everything up early in the week. Even if you don't have specific recipes in mind, wash, chop, and peel your favorite veggies. From there, you're just 10 minutes away from a healthy stir-fry, soup, or pasta dish.

Get granular: Need a complex carb to get you through? Start making enough quinoa, steel-cut oats, and brown rice to last you through the week, and don't be afraid to bake up a loaf of whole wheat bread.

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Meditation may seem a little far out for your fit taste. However, if you're ready to improve your quality of healthy living, it's time to rethink this ancient tool. Study after study has shown a direct correlation between meditation and reduction of gray matter in the amygdala, a region connected to anxiety. Besides alleviating stress, daily meditation also promotes productivity, boosts your mood, and fosters self-control.

Sticking with a meditation practice — even just 10 minutes! — will help your body and mind reap all the benefits meditation has to offer. If you're not sure where to begin, consider checking out a guided meditation, where soothing sounds and a calming voice will move you through a meditation. Above all else, don't sweat the technique; instead, focus on your breath.

Are you getting serious about your health this year? If a trip to Mexico, a Vitamix, and a ton of new gear sweetens the deal, then enter our Get Fit For 2013 Giveaway for the chance to win. You'll receive quick healthy living tips — just like this one — delivered directly to your inbox.

Want to know the weight-loss secret that everyone swears by? Turns out, it involves a simple concept: tracking what you eat with a food journal.

Keeping a food journal helps you stay accountable, especially when it comes to the tastes and snacks that you may forget about or underestimate calorie-wise. Writing it down and going over your list at the end of the day is a tried-and-true way many have dropped pounds without feeling deprived. A recent study confirmed this, showing that women who monitored their food intake with a food journal lost more weight than women who skipped meals but didn't track their food intake.

One of the best ways to food journal is to download a smartphone app: it's a convenient way to keep track of your meals no matter where you are, and most include calorie counts as well. Check out these food journal iPhone apps — some available on other smartphones as well — to find the right one for you.

Want more tips on living healthy? Enter our Get Fit For 2013 contest. You'll receive healthy-living tips (like this one!) straight to your inbox and you'll be in the running to win a prize package that includes a trip to Mexico, $500 worth of Zobha fitness clothes, a Vitamix, and more!