How can something so good be so…good?

It gets even better.

Olive oil is high in antioxidants, including Vitamins A and E, which help protect and repair skin. You should add olive oil to your diet to promote healthy, beautiful, glowing skin from the inside, but you can also utilize it topically. Now, it may seem blasphemous to slather yourself in what many people consider a luxury food item, but you will only need to apply a thin layer of olive oil for it to work its magic. Suggested uses included for dry lips and skin, minor wounds or scabs and even for skin conditions such as dermatitis.

When possible, gently massage a light layer of extra virgin olive oil into your face and neck just before bed. A good night’s sleep can do wonders for your skin, and the added advantage of a little EVOO will boost your beauty sleep.

Weight loss requires two things: burning calories through exercise and cutting them through smart food choices and portion control. In theory, you could create a calorie deficit by spending hours at the gym, but that’s not realistic-or much fun. And who wants to live on lettuce leaves? Instead, try these seven everyday moves to drop pounds effortlessly.

1. Fidget
James Levine, MD, of the Mayo Clinic in Rochester, MN, has spent a decade studying the role that everyday movement, or NEAT (nonexercise activity thermogenesis), plays in metabolism. His discovery: People who tap their feet, prefer standing to sitting, and generally move around a lot burn up to 350 more calories a day than those who sit still. That adds up to nearly 37 pounds a year!

2. Keep most meals under 400 calories
Study after study recommends spacing out your meals at regular intervals and keeping them all about the same size. Eating meals at regular intervals has been linked to greater calorie burning after eating, better response to insulin, and lower fasting blood cholesterol levels. When you eat regular meals throughout the day, you’re less likely to become ravenous and overeat.

3. Take yourself off cruise control
Increase the intensity of your everyday tasks, from vacuuming to walking the dog, recommends Douglas Brooks, an exercise physiologist and personal trainer in Northern California. “Turn on some music, add in some vigorous bursts, and enjoy the movement,” he says.

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A good face cream can work wonders, but it’s equally important to nourish your skin from the inside out. Below, I present four delicious foods packed with essential nutrients to keep your skin looking radiant and fresh!

1. Sweet Potato Fries
Sweet potatoes are a dynamite source of beta-carotene (their bright orange color is a dead giveaway). Your body converts beta-carotene to vitamin A, a nutrient that helps to continually generate new, healthy skin cells.

I like to turn sweet potatoes into crispy oven-baked French fries. Cut peeled potatoes into ¼-inch strips and spread them in a single layer on a baking sheet coated with oil spray. Mist the fries with oil spray and season with salt, black pepper, or any other seasonings (ground cinnamon, curry powder, and chili powder are all fun options). Bake in a 400 degree oven for 20 minutes, flipping the fries halfway through. I finish my fries under the broiler for 5 minutes to get them extra crispy!

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Feeling down in the dumps? Believe it or not, a dietary deficiency could be the culprit. Whether you’re anxious, depressed or just plain irritable, chances are there’s a food that can lend a hand and give you a much-needed lift. Eat your cares away with these 9 super mood boosters.

Eggs
If you’re in a fog, you can’t get things done, which can lead to frustration and eventually depression. Protein increases your alertness and energy. If you’re not getting enough of it, pop a hard-boiled egg in your mouth. Not only will it wake you up, but it?ll also give you a dose of vitamin D, another proven mood lifter that increases serotonin in the brain.

Whole Grains
Carbohydrates trigger the release of insulin into the bloodstream, which relaxes you and soothes stress. If you have refined carbs, like regular pasta or high-sugar snacks, you get the initial happy buzz, but a huge crash later on. Complex carbohydrates like brown rice, quinoa and oats burn more steadily and hence keep you feeling better longer.

Spinach
Folic acid deficiency decreases the serotonin levels in your brain, which can cause depression. A side order if spinach will give you more than half of your daily allowance of this happiness-boosting nutrient. As an added bonus, spinach contains magnesium, a mineral with relaxing and calming effects.

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Making healthy food choices is an essential part of any weight loss program, and knowing what to eat can help dieters prepare wholesome meals that maximize calorie burn and fat loss. Adjust your diet to include these foods and help the pounds fall off!

The Grapefruit Diet is Alive and Well!

By Mary Shomon

I don’t know about you, but this winter, I’ve been just binging on grapefruit! It turns out, that my cravings make sense, and are part of my successful weight loss effort.

Now, in a new study by the Nutrition and Metabolic Research Center at Scripps Clinic, researchers have confirmed that the simple act of adding grapefruit and grapefruit juice to one’s diet can result in weight loss. The grapefruit diet is not a myth!

With its high fiber content and low glycemic load, grapefruit may be a secret weight-loss weapon. Research suggests that dieter might be more successful if they select foods with staying power like whole citrus that help curb appetite and prevent overeating rather than employing some of the current fad diets. It has been shown that a person can actually eat large quantities of food without consuming too many calories by choosing foods high in fiber and water content. Such foods include fruit, vegetables, whole grains, legumes and some soups. For example, oranges and grapefruit rank #1 and #2 in fiber out of the top 20 most-consumed fruits and vegetables. Studies provide evidence that they provide a greater feeling of fullness and keep blood sugar levels more constant resulting in better appetite control.

Current dieting studies suggest that dieters should focus on eating carbohydrates that have a low impact on blood sugar. This has led to the concept of Glycemic Load (GL), a ranking of food based on its carbohydrate content and its impact on blood sugar level. A GL below 10 is considered low. The GL for a half grapefruit is 6.

In a 12-week pilot study, led by Dr. Ken Fujioka, doctors monitored weight and metabolic factors, such as insulin secretion, of the 100 men and women who participated in the Scripps Clinic “Grapefruit Diet” study. On average, participants who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. However, many patients in the study lost more than 10 pounds.

“For years people have talked about the grapefruit diet, and some even swear by it, but now, we have data that grapefruit helps weight loss,” said Dr. Fujioka, principal researcher at the Nutrition and Metabolic Research Center at Scripps Clinic. “Our study participants maintained their daily eating habits and slightly enhanced their exercise routine; the only dietary change was the intake of Florida grapefruit and grapefruit juice.”

Additionally, the research indicates a physiological link between grapefruit and insulin, as it relates to weight management. The researchers speculate that the chemical properties of grapefruit reduce insulin levels and encourage weight loss.

The importance of this link lies with the hormone’s weight management function. While not its primary function, insulin assists with the regulation of fat metabolism. Therefore, the smaller the insulin spike after a meal, the more efficiently the body processes food for use as energy and the less it’s stored as fat in the body. Grapefruit may possess unique chemical properties that reduce insulin levels which promotes weight loss.

Obesity continues to plague the American public and the health system. According to the National Center for Health Statistics, 64 percent of U.S. adults are considered overweight or obese. Overweight or obese people stand a greater likelihood of developing life-altering and/or life-threatening illnesses such as heart disease, cancer, diabetes, high blood pressure, high cholesterol, sleep apnea, arthritis, liver problems, and many others.

“Our study shows grapefruit can play a vital role in overall health and wellness, and in battling America’s ever-growing obesity epidemic,” stated Dr. Fujioka. “Whether it’s the properties of grapefruit or its ability to satiate appetites, grapefruit appeared to help with weight loss and decreased insulin levels leading to better health. It’s good the ‘Grapefruit Diet’ never lost its popularity among the public.”

The study linking grapefruit and grapefruit juice consumption to weight loss continues to broaden the health benefits associated with this citrus product.

Soda, pop, cola, soft drink — whatever you call it, it is one of the worst beverages that you could be drinking for your health. As the debate for whether to put a tax on the sale of soft drinks continues, you should know how they affect your body so that you can make an informed choice on your own.

Soft drinks are hard on your health
Soft drinks contain little to no vitamins or other essential nutrients. However, it is what they do contain that is the problem: caffeine, carbonation, simple sugars — or worse, sugar substitutes — and often food additives such as artificial coloring, flavoring, and preservatives.

A lot of research has found that consumption of soft drinks in high quantity, especially by children, is responsible for many health problems that include tooth decay, nutritional depletion, obesity, type-2 diabetes, and heart disease.

Why the sugar in soft drinks isn’t so sweet
Most soft drinks contain a high amount of simple sugars. The USDA recommendation of sugar consumption for a 2,000-calorie diet is a daily allotment of 10 teaspoons of added sugars. Many soft drinks contain more than this amount!

Just why is too much sugar so unhealthy? Well, to start, let’s talk about what happens to you as sugar enters your body. When you drink sodas that are packed with simple sugars, the pancreas is called upon to produce and release insulin, a hormone that empties the sugar in your blood stream into all the tissues and cells for usage. The result of overindulging in simple sugar is raised insulin levels. Raised blood insulin levels beyond the norm can lead to depression of the immune system, which in turn weakens your ability to fight disease.

Something else to consider is that most of the excess sugar ends up being stored as fat in your body, which results in weight gain and elevates risk for heart disease and cancer. One study found that when subjects were given refined sugar, their white blood cell count decreased significantly for several hours afterwards. Another study discovered that rats fed a high-sugar diet had a substantially elevated rate of breast cancer when compared to rats on a regular diet.

The health effects of diet soda
You may come to the conclusion that diet or sugar-free soda is a better choice. However, one study discovered that drinking one or more soft drinks a day — and it didn’t matter whether it was diet or regular — led to a 30% greater chance of weight gain around the belly.

Diet soda is filled with artificial sweeteners such as aspartame, sucralose, or saccharin. These artificial sweeteners pose a threat to your health. Saccharin, for instance, has been found to be carcinogenic, and studies have found that it produced bladder cancer in rats.

Aspartame, commonly known as nutrasweet, is a chemical that stimulates the brain to think the food is sweet. It breaks down into acpartic acid, phenylalanine, and methanol at a temperature of 86 degrees. (Remember, your stomach is somewhere around 98 degrees.) An article put out by the University of Texas found that aspartame has been linked to obesity. The process of stimulating the brain causes more cravings for sweets and leads to carbohydrate loading.

Carbonation depletes calcium
Beverages with bubbles contain phosphoric acid, which can severely deplete the blood calcium levels; calcium is a key component of the bone matrix. With less concentration of calcium over a long time, it can lower deposition rates so that bone mass and density suffer. This means that drinking sodas and carbonated water increases your risk of osteoporosis.

Add in the caffeine usually present in soft drinks, and you are in for even more trouble. Caffeine can deplete the body’s calcium, in addition to stimulating your central nervous system and contributing to stress, a racing mind, and insomnia.

Skip the soda and go for:

• Fresh water
Water is a vital beverage for good health. Each and every cell needs water to perform its essential functions. Since studies show that tap water is filled with contaminants, antibiotics, and a number of other unhealthy substances, consider investing in a quality carbon-based filter for your tap water. To find out more about a high-performance filtration system, click here.

On the go? Try using a stainless steel thermos or glass bottle, filled with filtered water. Enhance the flavor of your water with a refreshing infusion of basil, mint leaves, and a drop of honey.

• Fruit Juice
If you are a juice drinker, try watering down your juice to cut back on the sugar content. Buy a jar of organic 100% juice, especially cranberry, acai, pomegranate, and then dilute three parts filtered water to one part juice. You will get a subtle sweet taste and the benefit of antioxidants. After a couple of weeks, you will no longer miss the sweetness of sugary concentrated juices.

• Tea
Tea gently lifts your energy and has numerous health benefits. Black, green, white, and oolong teas all contain antioxidant polyphenols. In fact, tea ranks as high or higher than many fruits and vegetables on the ORAC scale, the score that measures antioxidant potential of plant-based foods.

Herbal tea does not have the same antioxidant properties, though it is still a great beverage choice with other health benefits, such as inducing calming and relaxing effects.

If tea doesn’t satisfy your sweet tooth, try adding cinnamon or a little honey, which has important health benefits that refined sugar lacks. For a selection of healthy teas that promote total body wellness, click here. Drink up!

I hope you find the ways and means to avoid soft drinks. I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

–Dr. Mao

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By Vicki Salemi (AOL Health)

A new diet pill or miracle weight-loss product seems to hit the shelves every day — only to be quickly followed by news about health risks, or worse, a recall from the FDA. So what else can you do to aid your dieting efforts when the tried and true method of eating less and moving more isn’t enough, but you don’t want to resort to risky diet supplements? A few natural remedies, when combined with proper nutrition and exercise, may be just the answer.

Triphala

Translated as “three fruits” (harada, amla and bihara), triphala is an Indian herb that’s known for being a strong antioxidant and also helpful in regulating the digestive tract. It’s part of the Ayurvedic herb family, and a three month, double-blind, placebo-controlled study showed that Ayurvedic ingredients produced significant weight loss, as well as improvements in cholesterol levels. It’s also a bowel regulator, so for those who tend to get constipated and need to “go” more often, this might be something to look into to flatten your tummy, says Enos.

Green Tea

While green tea is known for its antioxidant properties, it’s also touted for its calorie-burning abilities. Research has shown that the catechins in green tea help boost the metabolism.  A Japanese study claimed that drinking five cups of green tea a day may burn as many as 70 to 80 extra calories daily. Bethenny Frankel, author of “Naturally Thin: Unleash Your Skinny Girl and Free Yourself from a Lifetime of Dieting” and star of The Real Housewives of New York City, adds the common-sense factor: “People often drink fattening drinks out of thirst. Hydrate to the best of your ability. Even if it’s tea or club soda or seltzer with a splash of juice, force yourself to hydrate.”

Omega-3s

“Including these types of fats into your daily diet can help trigger your body’s fat-burning abilities. They can help stabilize your blood sugar,” says Deborah Enos, C.N. of   TheHolisticOption.com and author of  “Weight a Minute! Transform Your Health in 60 Seconds a Day.” Opt for high-quality omega-3 fatty acids, like those found in flaxseed, walnuts, salmon and fish oils. The result of incorporating this nutritional superstar into your diet? “If your blood sugars are stabilized, then you will feel fuller longer. If you feel fuller, guess what? Less mindless eating or overeating.”

Cayenne Pepper

Capsaicin, an active component in cayenne pepper, may promote the feeling of fullness and suppress hunger, according to a recent Danish study. “Cayenne pepper is a fantastic and healthy spice to add to your cooking. It can help increase blood flow, and some research even states that it can be a boost to your metabolism,” Enos explains. However, buyer beware: Enos adds that the Master Cleanse, which includes a drink made with cayenne and was famously used by Beyoncé for her dramatic “Dreamgirls” weight loss, is another story. The diet is extremely low in calories (less than 1,000 each day), and “there is no protein, no fiber, very few vitamins and minerals.”

Apple Cider Vinegar

Apple cider vinegar, which is made from pulverized apples, is rich in minerals, vitamins, amino acids, enzymes and dietary fiber, all of which assist in detoxifying the liver and taking off weight. Ingesting too much, however, may irritate your digestive tract, since it’s heavy in acetic acid. You should consume no more than two tablespoons a day and consider diluting it in a glass of water. Enos notes that it’s best for people with sensitive stomachs to avoid apple cider vinegar, and that it may interact with certain medications. So check with your doctor before adding it to your diet.

Glucomannan

“This comes from the root of a fiber-rich plant called the Asian konjac plant, also known as the ‘elephant yam’,” says Enos. Usually found in pill form, when taken with water, glucomannan forms a gel that may create a feeling of fullness in your gut. Glucomannan also helps delay the absorption of glucose from the intestines. Studies have shown glucomannan is effective in decreasing body weight. “In general,” Enos adds, “eating more fiber will make you feel fuller.”

Cha de Bugre

Extracted from a Brazilian tree, cha de bugre is becoming more prevalent in weight loss products, due to its appetite-suppressant, energy-boosting and diuretic properties. With a fruit that is similar to the coffee bean, it may be roasted and used as a substitute for coffee. However, as with any diet supplement  that promises speedy weight loss, be weary of cha de burge pills that make similar claims. “Brazilian women who may enjoy cha de burge as part of their healthful diets are also eating fresh fruit, lean meats, vegetables and eating small portions. This is the key to true weight loss and maintenance,” explains Meredith Sobel, MS, CHHC, AADP, an integrative health and wellness coach of Sobel Wellness Health Counseling.

Acai

This Brazilian fruit was thrown into the spotlight when Oprah’s nutrition guru, Dr. Nicholas Perricone, announced that it was one of his top 10 super foods. Since then, many acai supplements have hit the market claiming to be weight-loss wonder products. The jury is out on whether these can help you shed pounds, but the fruit itself — which is most easily found frozen — is low in sugar and rich in omega-3 fatty acids, says Sobel. If you’re trying to lose weight, acai berries make a great post-gym snack or addition to your breakfast.

Honey

Derived from the nectar of flowers and produced by honeybees, honey is a natural sweetener that may help suppress your cravings  for sugary foods, like apple pie and cola. According to Andrea Beaman, HHC, AADP, “A teaspoon of honey here or there will satisfy your craving so you’re not jonesing for a piece of chocolate cake later on.” Beaman also recommends incorporating honey into your diet as a substitute for rich “diet” sweeteners like aspartame. “Artificial sweeteners actually make us fatter because they destroy our sweet palette. So when you go to eat something naturally sweet, like an apple, it doesn’t even taste that sweet, and as a result you’ll always crave more sugar.”

Kale

“Because it’s so fibrous, it’ll make you feel full and you’ll be inclined to eat less,” says Beaman. Just a cup will give you more than 10 percent of your recommended daily fiber. Try sauteing it with some olive oil for a satisfying side dish, add to soups or put it in an omelet.

Here’s a secret: slaving away inside your body — right this minute — is your very own personal trainer working tirelessly to help you burn calories and shed fat. It’s called your metabolism, and it’s the sum of everything your body does. Each time you eat, enzymes in your body’s cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this — you can make your metabolism work harder, a lot harder, 24 hours a day.

To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there’s still plenty of wiggle room. “You have a huge amount of control over your metabolic rate,” says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. “You can’t affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right.” And by making a few changes to your routine.

To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.

1. When you roll out of bed

Eat (a good) breakfast Every. Single. Day.

If you don’t, your body goes into starvation mode (it’s paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Sip java

Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

Guzzle your water cold

Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

2. When you’re at work

Pick protein for lunch

Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein — the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast-at each meal.

Brew up some green tea

“It’s the closest thing to a metabolism potion,” says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it’s still hot.

Undo damage with dairy

Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don’t have the same effect.

3. When you go food shopping

Choose organic produce

You wouldn’t fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can’t afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

Seek heat

It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Grab some metal

Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don’t get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-­fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

4. When you work out

Mix things up with intervals

You’re always looking for a way to shorten your workout, right? Well, step up your intensity and you’ll burn the same number of calories or more in less time. In one Aus­tralian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat — including thigh and core flab — compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can’t-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

Take it slow

This isn’t easy, but when you strength train, count to three as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue — yeah, it sounds bad, but all that damage you’re incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells — you need to use weights that are heavy enough that you struggle to complete the final few reps.

Pop pills

Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they’d lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.

5. When you get home

Eat Nemo’s pals

Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of “I’m full” signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.

Skip the second mojito

Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That’s because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.

Hit the sack — early

When you sleep less than you should, you throw off the amounts of leptin and ghrelin — hormones that help regulate energy use and appetite — that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.