| How to Apply Lipstick Posted: 19 Apr 2016 05:00 PM PDT There are many different ways to apply lipstick, but a few extra steps can not only make your lipstick last longer, but also appear smoother and crisper. This article will show you how to apply lipstick properly. It will also give you a few tips on how to make your lips appear larger or smaller, as well as how to achieve certain effects such as ombre. EditGetting Your Lips Ready - Exfoliate your lips. This will help remove any dead skin cells and give you a smooth canvas to work on. It will also help your lips feel softer. You can exfoliate your lips by gently brushing them with a toothbrush for a few seconds, or rubbing them with a damp towel. You can also make a lip scrub using one part oil and one part sugar.
- Good oils to use in lip scrubs include jojoba oil, oil, olive oil, or coconut oil. Even honey works for those who don't want to use an oil.
- Moisturize your lips with some lip balm. Open the lip balm and run the stick across your bottom and upper lip; if it comes in a little jar, use your finger to apply it instead. This will not only help soften your lips and make them smooth, but it will also help the lip liner and lipstick go on more evenly.[1] Leave the lip balm on for a few minutes; you can do the rest of your makeup while you wait.[2]
- Try to choose a waxy, non-oily lip balm. This will be less likely to leave behind oily residue.[3]
- Wipe the lip balm off, if necessary. Before you apply any lipstick or lip liner, check and see if there is any lip balm on your lips. If there is still some residue, wipe it off using a tissue or cotton bud. Any lip balm that's leftover will make your lips too slippery and prevent the lip liner and lipstick from sticking.[4]
- Consider priming your lips with foundation. This will help bring out the natural color of the lipstick, but it is not necessary.[5] Use the same color that you use on the rest of your face, and apply it with a makeup sponge. Be sure to smile while doing this; it will help you fill in all the little cracks.[6]
- Choose your lip liner. Lip liner is very important. It gives the lipstick something to grip on to and makes it last longer. It also helps the lipstick go on more evenly and prevents it from bleeding.[7]
- If you are going to wear a bold color lipstick, choose a lip liner that matches the lipstick color. This will help deepen the color of the lipstick and make it more opaque.[8]
- If you primed your lips with foundation, or if you want a more neutral look, match the color of the lip liner to your lips.
- Apply your lip liner. How you apply the lip liner can change the way your lips look. You can make your lips appear bigger, smaller, rounder, or wider. Start by outlining your lips, then fill them. Here are some tips and guidelines:[9]
- To make your lips appear smaller, apply the lip liner to just inside the lip line. Apply some concealer around your lips to hide your natural lip line.
- To make your lips appear bigger, apply the lip liner to just outside your lip line; it should still be touching your natural lip line.
- To make your lips appear wider, apply the lip liner along your natural lip line, but then extend it just past the corners of your lips. To make them appear narrower, do the same thing, but apply the lip liner to just inside the corners. Conceal your natural lip line with some concealer.
- To make either the upper or bottom lip appear fuller, apply the lip liner to just outside the lip line. Stay within the lip line for the rest of your lips.
- For a softer, more natural look, tap the lip liner on the corners of your lips with your finger. This will help soften any sharp edges.[10]
EditApplying the Lipstick - Consider choosing a lipstick color that compliments your complexion. You'll be a lot happier with the results of your lipstick application if you understand which lipstick shades and compositions complement your skin tone and texture. Keep these factors in mind when you're picking out lipstick:
- If you're dark-skinned, choose a bold color that provides a pretty contrast. If you're pale-skinned a lighter pink or neutral color may stand out enough for you. For a medium complexion, go for mauve, cinnamon or plum.
- If your lips are on the dry side, you may not want to use matte lipsticks since matte lipsticks can dry lips out. Look for lipsticks that contain emollients and conditioners or use a lip primer to create a barrier between the lipstick and the skin of your lips.
- If you have thin lips and want to make them appear larger, avoid using very dark colors; they tend to make lips appear smaller.
- Apply the lipstick. Start from the center of your lips and brush the lipstick outward, filling in all the gaps.[11] You can apply the lipstick directly from the tube, or you can use a lipstick brush for more precision.[12]
- Put on a second coat. The first one acted as a sort of base; this second coat will give you a lasting, more intense color.[13]
- Blot the inside of your lips. Stick your finger into your mouth, close your lips around it, and then pull your finger out. This will help prevent any lipstick from getting onto your teeth.[14]
- Make your lipstick last longer by dusting it with powder. Gently pull a tissue apart so that you end up with two, thin sheets. Press one of the sheets against your lips and lightly dust it with some translucent setting powder. Pull the tissue away and apply a second coat of lipstick.[15]
- Clean the outer edges of your lips with some concealer.[16] Dip a thin brush into a concealer that matches your skin tone, then outline your lips with it. Blend it outward into your foundation. It will not only give your lips a nice, crisp outline, but it will also prevent the lipstick from smearing.[17]
- Consider using a highlighting pencil on your cupid's bow. This will help accentuate the natural shape of your lip. Simply outline your cupid's bow using a white or ivory pencil. Do not draw over the lipstick; draw above it.
- Try adding some shimmer with lip gloss.[18] It is not necessary, but it will add some sparkle and shine. It will also help your lips appear plumper. You do not need to apply the lip gloss all over your lips; you can just dab a small amount to the center of your bottom lip.
EditTrying Classic Variations - Use two different shades of lipstick to make your lips appear plumper. Apply your usual lipstick to your lips, but use a slightly lighter shade down the center of your upper and bottom lip. Be sure to blend well. You can also use a creamy highlighter pencil instead.[19]
- Use blush in a similar color to make your lipstick look matte. Choose a matte, powder blush that is the same color as your lipstick. After you have applied your lipstick and lip liner, sweep your finger across the blush and press it against your lips. Keep applying the blush this way until it is completely covering your lips, and your lipstick is matte.[20]
- Do not use shimmery blush.
- This will not work for all lipstick colors; it is only dependant on what colors of blush are available.
- If you cannot find blush in the right color, you can try using matte eye shadow in a matching color instead.
- Create ombre lips. Choose a lip liner color that is darker than your lipstick color. Outline your lips using this lip liner, then fill your lips in with your lipstick. For an even more exaggerated ombre effect, apply an even lighter shade of lipstick to the innermost part of your lips. Blend everything together by applying a clear gloss.[21]
- For a reverse ombre, use a lip liner that is lighter than your lipstick, and outline your lips with it. Fill your lips in with your lipstick; for a more exaggerated look, apply an even darker shade of lipstick to the innermost part of your lips.
- Create rosebud lips. This chic, feminine look was popular in the flapper era. It's perfect for a theme party or nights when you want to try something new. Outline the middle of your lips, but stop short of the corners. Fill in the outline with a bright red lipstick. Finish the look with a 1930s finger wave hairstyle.
- Go for goth. Choose a dark lip shade like black, dark red, or maroon. Find a lip liner that matches the lipstick color and outline your lips with it. Fill your lips in using the lip liner, then apply the lipstick. Wear this style with a goth outfit and hairdo.
- Carry your lipstick, lipliner, and lip gloss with you in case of accidental removal or just quick touch-ups.
- You can wear whatever shade of lipstick you want. Whatever works best for you is fine.
- The key to wearing bright and nontraditional colors is confidence!
- After you apply your lipstick, blot them with a tissue and apply powder on top of the tissue. Take off the tissue and re apply your lipstick. This will help your lipstick last longer.
- If you have really dry lips you could opt for a tinted lip balm such as "Vaseline- Rosy Lips", as it will moisturise your lips and provide a light colour.
- Highlight your cupids bow with a white liner or a shimmery eye shadow and blend. This will make your lips appear fuller.
- Use a clear lip liner if you get a lot of bleeding. Clear lip liners contain a lot of waxy ingredients that help keep the lip color from bleeding outside the lip line. Apply clear liners around the perimeter of your lip line where you get bleeding or have fine lines.
- Primers will add some moisture and create a barrier between your lips and the lipstick. With this barrier you can prolong the wear of your lipstick and it helps keep the lips from drying out.
- Color isn't needed all the time. Nude works great for just a day out with the girls/guys, and can be the prettiest for you.
- If you plan on doing any lip-locking, always check that you haven't smeared it or left any traces on your partner afterward!
EditThings You'll Need - Lipstick
- A mirror
- Lipliner
- Chapstick
EditRelated wikiHows EditSources and Citations
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| How to Release Sinus Pressure Posted: 19 Apr 2016 09:00 AM PDT Your sinuses are hollow, air-filled spaces inside your skull. Sinus pressure is an uncomfortable and sometimes painful sensation that is caused by inflamed or irritated membranes that line your nasal passages. Swollen sinus passages block the natural flow of air and mucus. The mucus becomes trapped and the airways are blocked, resulting in the sinus pressure and pain sometimes referred to as sinusitis.[1] Regardless of the cause, there are ways to release the sinus pressure and relieve the discomfort. EditUsing Over-the-Counter Products to Relieve the Pressure and Discomfort - Use a saline nasal spray. A saline nasal spray helps to clear your nasal passages of mucus, and to moisturize your nasal passages. Use the spray as directed, and be patient. The first couple of uses may be helpful, but it will likely take repeated uses to get the full benefit.[2]
- Get a neti-pot. A neti-pot is a device that resembles a small teapot. Used correctly, a neti-pot flushes out mucus and trapped irritants, and moisturizes your sinus passages. The device works by putting saline or distilled water in one nostril and allowing it to drain out the other, removing unwanted irritants and germs, and provides a moisturizing and soothing effect to the sinuses. A neti-pot can be purchased inexpensively over-the-counter.[3]
- Take oral decongestants. Talk to your doctor before taking over-the-counter products if you have existing medical conditions, such as hypertension, diabetes, and glaucoma. Products like these can be helpful, but they don't work for everyone.
- Oral decongestants contain the active ingredients phenylephrine and pseudoephedrine. The more common side effects caused by these products include nervousness, dizziness, feeling that your heart rate is increased, slight elevations in blood pressure, and sleep problems.[4]
- Oral decongestants work by narrowing blood vessels in the nasal passages, helping the swollen tissues to shrink. This improves the flow of mucus to reduce the pressure and the flow of air so you can breathe easier.[5]
- Products that contain pseudoephedrine, originally marketed as Sudafed®, can be purchased without a prescription but are kept behind the pharmacy counter due to concerns about inappropriate use.[6]
- You will be asked to provide identification, like a driver's license, and your purchase will be recorded. This is only done for your safety to control the illegal use of pseudoephedrine.[7]
- Use a medicated nasal spray. Decongestant nasal sprays or drops are also available over-the-counter but should be used with caution. While these products can help to clear sinus passages and relieve the pressure quickly, using them for more than 3 days results in a rebound effect.[8]
- A rebound effect means that your body adjusts to the medications being used, and the congestion and pressure returns, or is possibly worse than before, when you try to stop using them. Limiting their use to no more than 3 days prevents that rebound effect.[9]
- Take an oral antihistamine product if your sinus pressure is caused by allergies. Sinusitis, or sinus pressure and congestion, can be caused by allergies. Taking an over-the-counter antihistamine, such as Claritin®, Zyrtec®, or their generic equivalents, can help to control the allergic response and relieve the symptoms you are experiencing.[10]
- Take over-the-counter pain medications. Acetaminophen, ibuprofen, or naproxen may help to reduce the discomfort associated with the sinus pressure. Taking ibuprofen or naproxen may also help to reduce some of the inflammation in the nasal passages.[11]
- Other symptoms that may be helped by over-the-counter pain medications include the associated headache, and discomfort often described as an ache in the teeth.[12]
EditReleasing Your Sinus Pressure Using Home Treatments - Apply warm compresses to your face. Use a warm, moist, towel placed against your face to help relieve the pressure and get the mucus and air moving again.[13]
- Try alternating between hot and cold compresses. To do this, place a hot towel across the sinus areas on your face for 3 minutes. Switch to a cold damp cloth or towel for 30 seconds, then return to the hot towel. Repeat this procedure, alternating between hot and cold, for 3 cycles. Repeat the treatment about 4 times a day.[14]
- Drink plenty of fluids. Drinking fluids keeps your mucus from getting thick and blocking your sinuses. Drinking something warm, like a cup of hot soup or hot tea, can help to relieve the congestion and pressure. Plus, drinking fluids can help to counteract any dryness that may be caused by over-the-counter decongestants.[15]
- Eat spicy foods. Some people find it useful to eat spicy foods, like chili peppers, to help reduce the discomfort associated with sinus pressure.[16]
- Ask your doctor about bromelain and quercetin. Bromelain is an enzyme derived from pineapples, and quercetin is a plant pigment. They may help relieve inflammation, swelling, and other symptoms of sinusitis. However, because they can interact with certain medications, you should always consult with your doctor before starting these or any other herbal treatment to ensure that they are safe for you.[17]
- Bromelain may increase your risk of bleeding, so people who take blood-thinning drugs may not be able to use it.
- Bromelain can cause a larger drop in blood pressure when used with ACE inhibitors.
- Quercetin may interact with some medications, including antibiotics.
- Ask your doctor about Sinupret.[18] Several studies suggest that Sinupret (also known as BNO-101)--a proprietary formula that contains several herbs including European elder, common sorrel, cowslip, European vervain, and gentian--significantly reduces symptoms of sinusitis.[19][20][21] Talk with your doctor to see if this herbal treatment is appropriate for you.
- Sleep in a propped-up position. Get plenty of rest and position yourself so that you can breathe. This may mean sleeping on your side, if that allows your nasal passages to open. You may benefit from sleeping in a more upright, or propped-up, position that allows you to breathe more comfortably.[22]
- Apply pressure to specific areas on the face. Pressing on specific areas of your face, located above your major sinus areas, can sometimes provide temporary relief.[23]
- Pressure point areas include the area directly between your eyes, both sides of the nostrils, the bridge of the nose, under the cheeks, around your eyebrows, and the area that is centered just above your lips and under your nose. Gentle pressure, massage, or tapping in these areas may help to relieve some of the pressure.[24]
- Avoid your triggers. Chlorine in pools is a cause of sinusitis for many people. Other triggers may be more subtle, such as dust or pollen build up on your sheets and pillows. Regularly wash your bedding in warm or hot water to cut down on irritants that you may be breathing in while you sleep[25]
- Some foods have been associated with sinus pressure and mucus build-up such as milk, cheese, and other dairy products. Other foods that cause problems include white rice, pasta and white bread. Clearly these food items do not affect everyone negatively. Try to identify any foods that may trigger your sinus pressure problems.[26]
- Avoid alcohol while you have sinus pressure. Drinking alcoholic beverages can cause the swelling in your sinus passages to get worse.[27]
EditAdding Humidity and Moisture to Your Indoor Air - Keep the air moist. Moisture in the air helps to keep your nasal passages moist, and allows the mucus to move freely and relieve the pressure. Breathing dry air can cause mucus to thicken, and cause the sinuses to become irritated.[28]
- Use a humidifier. Humidifiers are available in many sizes and with different features. Basic humidifiers are available as either cool-mist or warm-mist. Choose a humidifier that best meets your needs, and your budget. A humidifier increases the moisture in the air to help treat, and prevent, dry nasal passages that can lead to sinus pressure and congestion.[29]
- Cool-mist humidifiers usually have a filter that needs attention every few months to avoid fungal growth. Many cool mist varieties can produce enough moisture for an entire home, and may be a safer option if you have children.[30]
- Warm-mist humidifiers use a heating element that creates steam. An advantage to warm-mist humidifiers is that they kill bacteria and fungi since steam is produced in the process of adding moisture to the air.[31]
- Simmer water on the stove. Place a small pot, partially filled with water, on a burner on your stove, and let it simmer. This is a great way to add moisture to the air, but requires added attention and a strong focus on safety. Pay attention to safety measures with this method to avoid damage and possible injury.[32]
- Breathe in the moisture directly over the heated water. Very carefully, place a towel over your head and position yourself above the simmering water. Then breathe in the warm and moisture-filled air to help relieve your sinus pressure. Breathing steam is an effective method of providing moisture to your sinuses, but the risk of injury may warrant trying other methods first. This requires serious attention to safety measures to avoid injury.[33][34]
- Place water near a heat source. Safely placing a heat-safe container near a radiator or other source of heat causes the water to evaporate, increases the humidity, and adds moisture to the air. The container does not need to be placed directly on top of the heat source, but close enough to allow the water to evaporate.[35]
- Consider using a damp towel as your water source, and place the towel over a heat vent. When the heat is on, the dampened towel will help to improve the moisture in the air. Take care not to damage flooring, or permanently block the vent.[36]
- Turn on the shower. Let the shower run using hot water. Close the shower door, the bathroom door, and the door to the adjacent room for 5 minutes. Then turn off the water and open the doors. This is a good method to increase the level of humidity in the air. This may not be for everyone, since in some areas, using more water than normal is an added monthly cost.[37]
- Dry your clothes indoors. Consider adding an indoor retractable clothesline, or support bar, to a room in your home. Drying your clothes this way increases the humidity of the inside air. Between washer loads, use dampened towels hanging from the line.[38]
- Carefully spray water on the curtains. Use a spray bottle to dampen the curtains, then open the windows and allow the airflow to help add moisture to the inside air. Take care not to damage fabric, and avoid opening your window if pollen, or other outdoor irritants, are part of your sinus pressure problem.[39]
- Get a houseplant. The United States Geological Society recommends adding a houseplant to increase the moisture in the air. When the houseplant is watered, the moisture is transferred from the roots of the plant to the stems and pores in the leaves, and adds moisture to the room air.[40]
- Add standing water sources throughout your home. Even simple bowls containing fresh water, can add moisture to the air. Place small bowls or containers of water, possibly decorated with artificial flowers or glass marbles, throughout your home. Consider placing the containers near a heat source, such as a radiator.[41]
- Get a fish tank or indoor fountain. Adding an appliance that contains water, like a fish tank or fountain, can help to provide moisture in the room air. In addition, they may help to provide a more relaxing atmosphere or add to your décor. These involve additional expenses, plus are dependent on personal preference.[42]
EditSeeking Medical Attention - See your doctor if symptoms persist for more than 7 days, worsen, or if you develop a fever. Continued sinus pressure, congestion, pain, or running a fever, may indicate that you have developed a sinus infection.[43]
- When your sinuses get blocked with congestion, the mucus and bacteria that is normally produced gets trapped. If the congestion and pressure are not relieved, the trapped bacteria can lead to a sinus infection. You may also get a viral sinus infection if the congestion and pressure was caused by a cold or the flu.[44]
- Take antibiotics as prescribed. If your doctor determines that you have developed a sinus infection, antibiotics may be prescribed for you. Be sure you take them exactly as prescribed, and for the full duration of the prescription. Even if you start to feel better quickly, finish the prescription since the bacteria can still be lingering in your sinus passages.[45]
- Recognize the difference in sinus pressure pain and a migraine. The discomfort that is caused by sinusitis is very similar to the headache pain caused by migraines. In fact, studies have shown that as many as 90% of people that seek medical attention for sinus pressure headaches are actually experiencing a migraine.[46]
- Talk to your doctor if you have headache symptoms for more than 15 days each month, if you frequently take over-the-counter medications for headache pain, if you find the over-the-counter medications do not help, or if the symptoms interfere with your daily life, like attending work or school. These are typical warning signs of migraine headaches.[47]
- Avoid being around smoke or in a smoke-filled room whenever possible. Smoke can cause irritation and further dry out your sinus passages.
- Do not use a nasal decongestant spray longer than 3 days to avoid a rebound effect, which causes congestion and pressure to worsen.
- Do not hesitate to visit your doctor if your sinus pressure does not improve. You could have an infection that will require antibiotics, or a more serious condition.
- Do not drink alcohol when you have sinus symptoms. Alcohol can dry out sinuses and lead to further inflammation.
EditRelated wikiHows EditSources and Citations
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| How to Lose Weight Safely Posted: 19 Apr 2016 01:00 AM PDT
The weight loss market is overflowing with diet aids that all claim to help you lose weight quickly. Shakes, snacks and pills marketed as appetite suppressants and weight loss programs litter the shelves of most stores today. Unfortunately, the desire to lose weight often causes people to forget that weight loss is most beneficial to the body when it is done in a safe and healthy manner. Weight loss is also more sustainable when it's achieved with lifestyle changes over a long period of time.[1]
EditEvaluating Your Eating and Lifestyle Habits - Track your meals in a food journal. When starting a new diet or eating pattern, it can be helpful to journal your current eating and lifestyle habits so you're aware of what changes you need to make. Note what foods and beverages you consume, plus the timing of your meals.
- Purchase a journal or download a journaling app on your smartphone. Track as many days as you can. Ideally, track weekdays as well as weekend days. Many people eat slightly different on weekends compared to a more structured work day.[2]
- Go beyond just jotting down the foods you eat. Make notes about how often you eat out and any patterns you see arising. For example, on a day you work late, are you more likely to stop at a fast food restaurant instead of making dinner at home?
- Also note where you think you can improve or make better choices. For example, are you choosing the healthiest options possible for your meals or snacks? Do you eat a lot of frozen, processed foods or are you eating mostly home cooked meals?
- Measure your portion sizes. Overeating and indulging in larger portion sizes (even of healthy foods) can lead to excess calorie intake and weight gain.[3] Track the portion sizes of your meals and snacks to get an idea if you should decrease or maintain your serving sizes.
- Decreasing portion sizes can be a simple way to cut a few calories from your day and aid in moderate weight loss.[4]
- Compare your portion sizes throughout the day to the recommended standards. For example, one serving of fruit is 1/2 cup or one small whole fruit, one serving of vegetables is one cup, one serving of grains is 1 oz or 1/2 of a cup, one serving of lean protein is 3 oz and one serving of low-fat dairy is one cup (milk and yogurt) or 2 oz of cheese.[5]
- A lot of grocery stores have pre-portioned tupperware to help you control your portions with less effort.
- Consider investing in measuring cups or a food scale to help you accurately record your portion sizes.
- Portion sizes might be an another item that you can add to your food journal.
- Consider calories. Monitoring your total calories each day can also give you another perspective of your diet. Knowing how many calories you generally eat on an average day can give you clues to what you can cut out of your diet to help induce weight loss.
 - Safe weight loss, or losing one to two pounds per week, requires you to cut out about 500 calories daily.[6]
- Cutting out more than 500 calories daily or eating less than 1200 calories daily is not safe or healthy and may not result in weight loss long-term.[7]
- While cutting and burning additional calories may seem like a good idea to lose weight faster, it can have very negative long-term health effects and can actually lead to long-term weight gain.
- Although weight loss and healthy eating go beyond calories, it's important to be calorie aware — knowing whether or not you're eating enough calories for your body and lifestyle.
- Burning additional calories through exercise is helpful but make sure that if you are exercising, you don't eat too little.
- Recognize the limitations of calorie counting. Not all calories are created equal, and calorie estimates on the label can be off.[8][9] Carefully counting calories also increases the stress hormone cortisol, which may lead to cravings and weight gain.[10]
- Journal about cravings or emotions that trigger you to eat. About 75% of the time people overeat, it's in response to emotions.[11] It's important to be aware of what emotions trigger you to eat and how they specifically affect your eating or lifestyle behaviors.
- Take notes about your food/mood connection. For example, you may notice on days you feel more stressed, you're more likely to reach for a salty, high fat snack. Try rating your mood on a scale from 1-10 each time you start a journal entry.
- Also consider the times of day or night when you have the hardest time avoiding junk food or mindless snacking. Is it late at night while you sit and watch TV? Do you crave the need for something when you are driving? Knowing what your weak points are will help you plan for ways to alter your eating habits.
- Choose a well-balanced diet plan. There are some commercial diets that are appropriate for safe and healthy weight loss. These might be beneficial as many programs offer a very detailed plan, recipes and support.
- Choose a diet plan that does not focus on eliminating large groups of foods or entire food groups.
- Look for programs that focus on monitoring portion sizes, eating a balanced diet and incorporating regular physical activity.
- Examples of programs that offer safe weight loss include: a diet based on a Mediterranean style of eating; the DASH diet (great for high blood pressure); a higher protein, moderate carbohydrate diet; or a diet that focuses on balanced meals and portion sizes.
- Meet with your doctor or registered dietitian. Speaking to a doctor or registered dietitian prior to starting any new diet regimen is a smart idea. They may be able to provide you with additional guidance or recommend alternatives that might be more appropriate for your health.
- Speak with your primary care doctor. She may refer you to a local dietitian for additional help.
- A registered dietitian is a nutrition expert that may give you a more effective diet for weight loss. They may be able to come up with a meal plan tailored to your lifestyle that will help induce weight loss. It's also nice to visit your dietitian regularly to have some accountability through the weight loss process.
- Visit the EatRight website and click on the orange "Find an Expert" button on the top right to search for a dietitian in your area.
EditPlanning Meals for Weight Loss - Write up a meal plan. Having a nutritionally balanced, portion-controlled/calorie-controlled meal plan is essential for weight loss. Create your own, use the help of your doctor or registered dietitian, or find books or diet plans online that you can follow.
 - Take an hour or two of your free time and write up your ideas for all meals and snacks. This will take the guesswork out of daily decisions and provide you with a framework for healthy eating.
- When designing your own meal plans, make sure you include each food group daily and ensure you're following appropriate portion sizes.
- Take into consideration the amount of quick meals that will be necessary for the week. Plan out ways to incorporate easy, nutritious meals into those days or healthy grab-and-go snacks. By planning in advance, you can help prevent impulse purchases of less-than-healthy foods.
- Have extra healthy snacks on you so that you are never stuck without healthy options. You never know when you will be stuck away from home, so preparedness is key.
- Incorporate meals that freeze well into your planning. Make twice as much as normal by doubling all of the ingredients that the recipe calls for. Freeze half for a future meal or break it down into single servings to be used as lunch meals.
- Stock your kitchen with healthy foods. Healthy eating and healthy cooking can be a lot easier if your kitchen is stocked with foods that will support your diet. Make time to go grocery shopping each week to stock up on a variety of your favorite healthy items.
 - A well-stocked pantry can be a great tool for healthy eating. Most items found in your pantry will be shelf stable and easy to keep on hand over longer periods of time. Try keeping items like these for quick and healthy meals: canned beans, no-salt-added canned vegetables, canned tuna or chicken, 100% whole grains (like quinoa, 100% whole wheat pasta, or brown rice), nut butters, and low-calorie and low-sodium soups.
- Another very helpful area to have stocked is the freezer. Again, items in your freezer will keep longer. Try stocking up on items like: frozen vegetables (without sauces or seasonings), frozen fruit, frozen pre-cooked grains (like brown rice or quinoa), low-calorie frozen dinners (for busy nights), and frozen proteins (fish or chicken).
- Stock your refrigerator weekly with fresh fruits, vegetables, dairy (like low-fat milk, yogurt, and cheese, and lean proteins (chicken, fish, pork, or lean beef).
- If you're busy, don't have time or don't like to cook, consider purchasing items that are pre-cooked or pre-prepared to cut down on cooking. Stock up on items like these for quick meals: pre-washed/pre-cut vegetables (like bagged lettuce or steam-in-the-bag green beans), pre-sliced apples, grilled chicken breast strips or cooked hard boiled eggs.
- Prepare new recipes. If healthy cooking is something that's new to you or you need to freshen up your regular recipes, it's helpful to find some new, healthy recipes to try. Expanding your recipe repertoire may help prevent you from getting into recipe ruts or getting bored with your diet.
- Try preparing one to two new recipes each week. You don't have to overhaul your entire routine; trying a few new things each week can help you slowly add in some exciting new ideas.
- Purchase a cookbook or two tailored to healthy eating, weight loss or low-calorie meals.
- Check the Internet for easy altered recipes that will help improve your diet. You can find a variety sites that offer valuable information for healthy recipes and low-calories substitutes.
- Eat healthy snacks. Eating healthy snacks is an effective way to receive added nutrition throughout your day and can be beneficial in helping to lose weight.[12] You should eat when you are hungry, so instead of reaching for cookies or chips, grab something healthy like nuts or clementines.
 - Snacking can be a gray area for weight loss. Really think about whether a snack is necessary before eating it. A low-calorie snack can be a good option before or after a work out or if you're feeling very hungry and there's more than two hours until your next meal.[13] To keep your metabolism moving and keep yourself full, you should be eating every three to four hours. That might mean multiple small meals or three meals with snacks in between.
- Generally, snacks should fall around 100 – 200 calories (depending on your activity level). Including fruits, vegetables and lean protein help keep snacks calorie-controlled while still being nutritious.[14]
- Healthy snacks can include: carrots and hummus, celery and peanut butter, apples, or greek yogurt with fruit.
- If you're going to eat in front of the TV or other distraction, prepare yourself a portion of your desired snack, based on how hungry you feel. This way, you won't accidentally overeat while you aren't paying attention, and can enjoy your show without worry.
- Consume indulgent meals/snacks in moderation. Enjoying some of your favorite, more indulgent items every once in awhile is an acceptable action even while losing weight. Just be sure you're truly eating them every once in awhile.
- Cut out indulgent foods slowly. If you're used to eating them on a regular basis, try eating them just once a week or once or twice times a month.
- If you're planning on indulging, make sure to portion-control your food. This will keep calories limited.[15]
- Counter act your higher calorie food with a longer workout session. You won't burn off all the calories, but it can help you stay on track.
EditIncorporating Physical Activity for Weight Loss - Perform regular aerobic exercise. Aim for 150 minutes or two-and-a-half hours of moderate-intensity physical activity each week. Incorporating regular aerobic exercise into your daily routine will support your weight loss.
- Aerobic activities can include exercises like: walking, jogging, swimming, biking or hiking.
- Exercise is a great support to weight loss, but it is only part of the weight loss picture. Exercise alone will not always cause weight loss. Instead, exercise best helps you maintain your weight loss long-term.[16]
- If using cardio machines (like a treadmill or elliptical) be wary of the "calories burned" feature. Many times, these machines are highly inaccurate. Try to think of exercise as a weight loss support and not to cause weight loss.[17]
- Incorporate strength training weekly. Weight lifting or resistance training is another important part of your exercise routine. It's recommended to include 2 days of strength training each week.[18]
- Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches.
- Find a workout partner. Getting started with an exercise plan can be hard — especially if you're doing it alone. Working out with a friend or partner can be a great motivator to keep you on track and showing up for your weekly sweat sessions.[19]
- Ask friends, family members, or co-workers to get moving with you.
- Get a group of co-workers together to go for a quick lunch-time walk break.
- Ask a friend for a weekly "date" to catch up. Plan a walk or a gym session where you can chat and move at the same time.
- Try different types of exercise. Keep your exercise routine fun and exciting by engaging in a variety of different exercises. This can also help prevent over-training or over-using certain muscle groups.[20]
- If exercising in a gym is not your thing, try a dance class or team sport instead. You will be more willing to stick to it if it is enjoyable for you.
- Try incorporating some outdoor activities like hiking, kayaking or biking.
- Keep in mind that exercise does not have to be rigorous in order to be effective. Take a stroll or ride a bike. Any movement is beneficial in helping with weight control and is necessary for muscle maintenance.
EditTracking Your Progress - Weigh yourself weekly. It's important to track your weight on any diet or weight loss plan. Regular weight check-ins will show you your progress over time and may help keep you motivated. They can also give you insight into how effective or ineffective your lifestyle changes are.
- It's ideal to weigh yourself about once or twice a week. Weighing yourself daily won't show you the big picture. Daily fluctuations in weight (either a gain or loss) are normal and might not be accurate compared to a weekly weigh in.[21]
- Purchase a home scale so you have the right tools at home to keep yourself on track.
- Regular weigh-ins have also been shown to help prevent weight-gain.[22]
- Weigh yourself at the same time each week and in the same clothes (or nude).
- Keep in mind that a number on a scale won't give you the full picture. The scale does not discriminate between fat and muscle, nor will it tell you about the health of your heart or your increased endurance. If you are burning fat while gaining muscle, your weight may not change. Instead of giving up, consider non-weight-related goals, such as how many laps you can swim in one go.
- Write down your goals. Writing down goals can be helpful with any type of change, but is especially helpful with weight loss. Knowing your long-term goal can help keep you motivated and looking forward through your progress.
- Be specific with your goal. Make sure it's timely, specific and realistic. Remember, large amounts of weight loss are not realistic and are most likely not safe or healthy.
- Set smaller goals before your long-term goals. For example, if you want to lose 25 pounds in five months, a smaller goal would be to lose five pounds within the first month.
- Set goals outside of your weight loss. Write goals down about things you'll be able to do or stop doing as you lose weight. For example, you may be able to walk a 5k without stopping.
- Reevaluate your progress. As you continue with your weight loss plan, it's always a good idea to check in and reevaluate your progress. Monthly or bi-monthly check-ins can help you modify your diet, exercise or other behaviors to help continue your progress.
- If you notice your weight loss has slowed or stopped, take a step back and reevaluate your lifestyle. Maybe keep a food journal a couple of days or track how often you're exercising. If you see areas where you've slipped up or gotten a little lax, try to get back on track.
EditAvoiding Unsafe and Unhealthy Diets - Ask questions. When you're researching different dieting plans, products or even talking to a doctor about diets, ask as many questions as you can. Being well informed will help you choose the best diet for you and the one that is the most safe. Reputable programs and their staff should be able to answer questions regarding safety, efficacy and cost.[23] Ask questions like:
- Do I have to purchase special meals or supplements?
- What type of weight loss certifications or experience does the staff or founder/creator have?
- How much weight does the average person lose?
- Does the program include a part to help me maintain my weight loss?
- Can you show me any studies about the long-term effectiveness?
- Avoid using shakes, diet pills, or other diet aids. They may temporarily help you lose weight but your goal is to begin a lifestyle change that incorporates healthy eating as a way of life.
- Many diet pills and other medications that are sold over the counter are not regulated by the FDA.[24] Always check with your doctor before taking any over the counter medications or supplements.
- Remember, a diet can only help you drop your weight for as long as you maintain the plan. Once the diet stops, the weight will slowly sneak right back up on you if you haven't developed the right habits along the way. This is why it's important to focus on long-term healthy lifestyle changes.
- Stay away from cleanses or detoxification programs. Your body doesn't need to be "cleansed" or "detoxed" — that's the role of your kidneys and liver.[25]
- Avoid diets that require you to fast for much of the day or drink "cleansing liquids." The body needs a certain amount of energy to function properly. Healthy food is energy.
- Never starve yourself in an attempt to lose weight. Hunger is your body's way of telling you that it needs something.
- Don't give up. Half the battle is thinking you can do, it while the other half is actually doing it.
- Don't shop when you are hungry. Have a healthy snack and a glass of water before heading to the grocery store.
- Find snacks that you love that are healthy, such as fresh fruit, raw vegetables, low-fat yogurt, or cottage cheese, and be sure to stock them in your pantry.
- Take your measurements once a month to judge your weight loss in inches as well as pounds.
- Add strength training to your exercise plan to build lean muscle. While aerobic exercise (like walking) helps burn calories, anaerobic (or strength-building) exercise can help boost your metabolism.
- Try a daily walk. It is a great exercise for weight loss. You can go at your own pace. If you walk with a friend it is mentally uplifting to chat and support each other.
- Drink lots of water: about 2 litres/day (approx. 64 oz). Drink a glass of water about 20 minutes before dinner to help you feel full.
- Avoid processed foods. Anything that comes in a package is usually full of fats, sugars and salts. Know what you're eating in advance.
- Add one or two extra vegetables to your evening meal that you would usually not eat. Try new recipes with unfamiliar ingredients to keep your eating plan interesting and fun.
- Clear up left-overs before sitting down to avoid second helpings.
- Put your knife and fork down instead of loading it up while you chew. Eating more slowly allows your body to be in time with your brain so that by the time you "feel" full you haven't already overeaten.
- Tell your family and friends that you're trying to lose weight, they will support and encourage you.
- There is no safe way to lose weight fast (i.e. more than a pound or two per week). You should aim for lifestyle changes that support better eating and add some exercise that is suited to you personally, as recommended by your doctor.
- Always speak to your doctor prior to any weight loss plans to make sure your plan is safe and appropriate for you and any medical conditions that can be affected by a change in your diet.
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