healthy living tips

When you're worried about calories, drinking the wrong cocktail can make all the difference. Two drinks out with the girls suddenly turns into a 1,000-calorie night. One of the easiest ways to not let this happen is to always go easy on the mixers.

Order your spirit of choice neat or on the rocks, or opt for a zero-calorie mixer like soda water. If a cocktail without fruit juice seems a bit too much for you, ask the bartender to add just a splash of your favorite fruity beverage. Most importantly, avoid premade mixes since they are dripping in corn syrup and additives. When made right (aka without a mix), classic cocktails like mojitos and margaritas contain under 200 calories.

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There is nothing bland about healthy cooking. But if a balanced diet is a new part of your life, then the wrong oils, piles of cheese, and unnecessary sugar and salt have to go. Instead of covering up your ingredients, finding substitutes that highlight the natural flavors of your ingredients will help you reach weight-loss goals while also keeping you satisfied.

During the colder months, try to choose spices that promote internal heat. A dash of red pepper flakes or hot sauce to a meal can help kick up metabolism and boost endorphin levels. For those who aren't fans of a spicy sensation, don't fret; there are plenty of other spices that fit the wintry season! Even something as common as cinnamon has been linked to helping lower blood sugar levels, and it probably has a home in your cabinet already.

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If you can't seem to get a quality night of sleep, then a prebedtime relaxation routine is in order. But while you should memorize these de-stressing bedtime yoga poses, one thing you shouldn't do is reach for a glass of wine in an attempt to help you relax.

The idea that having a nightcap before bed will help you sleep is a myth; while it may help you doze off in the short term, too much alcohol too close to your bedtime actually disrupts your sleep cycle, leading to a restless night. Instead of alcohol, wind down with a cozy mug of herbal tea, or drink tart cherry juice; it contains melatonin, a hormone that helps regulate your body's circadian rhythm to help you sleep.

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Drinking soda is one of the easiest ways to sabotage weight-loss progress. This sticky, sweet substance offers little in nutrients, but a lot in sugar. Even if you only drink diet cola, there are health risks, too, including type two diabetes and stroke. If you're not convinced about the internal benefits of giving up soda, you may be surprised that the daily habit has been linked to weight gain.

Studies have shown that individuals who drink two diet sodas a day or more had waistlines that were 500 percent larger than the nondrinkers. But if you just love the effervescence of carbonated soda, you don't have give up all the bubbles. Instead, choose sparkling water with a squeeze of fresh lemon for extra detox power. For those worried about quitting cold turkey, try Dr. Oz's 28-day soda-quitting plan to ensure your success.

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At its most basic, weight loss is a simple equation of calories in and calories out, which makes keeping track of what you're eating that much more important. "But what's the point," you ask, "when I'm already sticking to a healthy diet?" While we'd never tell you to stop eating avocados, nuts, or whole-wheat pasta, these foods (and others) are notoriously calorie-dense. If you're on the path to weight loss, it's no easy journey, but some simple reminders about portion control will ensure your healthy snack of nut butter and fruit doesn't become the calorie equivalent of an entire meal.

• Start with the basics: Before you can even begin to know what your meal plan will break down to, you first need to learn what your daily calorie requirements are. Keep in mind that the daily requirement is different for everyone based on certain factors like activity level, age, and gender. Use this handy calorie calculator to figure out your requirement, and even when dieting, make sure to never let calorie counts fall below 1,200. From here, you can better understand what the calorie counts should look like for your meals and snacks.
• It's all about balance: Proper portion control is hugely about balance; it's important that your diet is filled with all the necessary nutrient requirements — every day. The USDA guidelines are a good place to start, but if you have to make adjustments for a specialized diet, then make sure each meal consists of protein, complex carbs, healthy fats, and fresh produce.
• The right tools: To not overdo it on serving sizes, read food labels, and invest in a good set of measuring cups and spoons. When all else fails, use your fist as a way to measure carbs, the palm (no fingers) to measure protein, and the thumb should be the visual cue for fats (except for nuts, which should equal a small handful). Go ahead and eat all the veggies you want — no limits there!

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No matter what your favorite way of getting your cardio in, if you're trying to burn calories fast, you should be familiar with HIIT. HIIT stands for high-intensity interval training, and the concept is simple: do your cardio at a normal pace, but pepper your routine with short intervals — usually 30 seconds to a minute — where you are pushing yourself to the max.

Incorporating HIIT into your normal routine is a smart way to work out; not only are you increasing your endurance and becoming better at your workout, but you are also burning more calories in a shorter amount of time. High-intensity workouts also target belly fat to help you sculpt those six-pack abs. But while high intensity intervals are effective, make sure you space out your HIIT workouts so you aren't pushing your body too much. Alternate with lower intensity cardio workouts, along with your normal strength-training routine, for an exercise plan that's safe and effective.

Here's how to try HIIT:

• A short elliptical interval workout
• A 45-minute pyramid treadmill workout
• A 30-minute indoor cycling interval workout

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You know that drinking enough water every day helps boost the immune system and helps to keep you looking young, but did you know it can also help in your quest to lose weight? That's because many people confuse dehydration with hunger, causing them to eat more when all their body is craving is a tall glass of water. Drinking enough H2O is an easy way to help your belly feel satisfied without overeating.

Drinking water helps your waistline in other ways, too. A recent study showed that dehydrated people did fewer reps and felt tired faster when they were exercising, which can mean hundreds of fewer calories burned. Also, making a habit of drinking water with lemon throughout the day helps many people feel less bloated — hello, flat abs!

Want to use water to your weight-loss advantage? The next time you feel like snacking, have a glass of water first to see how hungry you feel afterward. And when you sit down at a restaurant, make sure you drink a glass of water before ordering those deep-fried appetizers. You can also keep a big pitcher of lemon, mint, cucumber, and ginger water in your fridge to help you detox and debloat all day long.

The holidays are winding down, and our eyes are fixed on the new year. No matter your goals for 2013, you don't need to go it alone. We are here to help with all sorts of resolutions, from weight loss to clean eating, from running your first 5K to experimenting with kettlebells and CrossFit. Start your prep work now, and sign up for email alerts from FitSugar. Just choose the subjects you're interested in below to receive email alerts when we publish the stories you want and need to read. Here's looking forward to a great year.

Sleep: we all do it, but more than 40 percent of us don't do it well. With that dismal record, there's a good chance you've made up your mind to sleep better in the new year. An easy way to make 2013 your most well-rested year yet? Make small changes to your prebedtime routine to prep for better Zs.

First up, turn off all those electronics at least 20 minutes before bedtime. The blue light emitting from your iPad and television, even a bright digital alarm clock, can disrupt your circadian and melatonin rhythms and make your body think it's still daytime. This can lead to a restless night of tossing and turning — exactly what you don't need when you've got a full day ahead of you. Instead, reach for a book, an ereader with e-ink, or a journal while listening to soothing music (like this 40-minute playlist to help you drift to sleep). A tech-free prebedtime routine will help you wind down and prep you for a restful night of sleep.