The 7 Best Strength Exercises You’re Not Doing

Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat, and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in real life will be the most beneficial for improving your fitness and quality of life. 

So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or just aren’t seeing the results you’re banking on, it’s time to get back to basics with these seven moves. From increased strength, better core stability, greater athleticism, and improved overall health, these key exercises need to find their way into your routine.

Squats are an exercise many people struggle to perform safely and effectively. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up. 

How to: Hold a dumbbell with both hands underneath the “bell” at chest level, and set your feet shoulder-width apart with your toes pointing slightly outwards (a). Push your butt back like you’re sitting in a chair and descend until your elbows reach the inside of your knees. (b). Keeping your heels flat, pressing jnto the floor, pause at the bottom of the squat, and return to a full standing position. If your heels rise push your hips further back and work on partial ranges of motion until mobility and form improve (c). Repeat for four sets of 8-10 reps.

RELATED: 9 Reasons Not to Skip Leg Day 

The Pallof press is one of those movements that looks confusing, but is actually incredibly simple and beneficial, says Mike Campbell, personal trainer and owner of Unleash Your Alpha. While you may not be hoisting heavy weight, the real challenge lies in resisting movement — in this case, rotation. That makes this an ‘anti-rotation’ movement, forcing you to engage through your entire core: obliques, abs, lower back, glutes and more. According to Campbell, the Paloff press will build great usable strength while adding athletic definition through the mid-section (in coordination with a sound diet).

How to: Stand perpendicular to a cable column with the column’s arm set around shoulder height. Grab the handle with both hands and pull it in to the chest, maintaining tension on the cable. Feet should be shoulder-width apart, and the feet, knees, hips and shoulders all remain square and facing straight ahead throughout movement (a). Holding the chest high, squeeze through the stomach and press the handle away from the body, extending the arms straight while resisting any twisting or rotation (b). It’s at this point the resistance will be highest. Continue to engage your core, and ensure you remain square and straight and resist the rotational force. Bring arms back in to the chest and repeat for three sets of 10 reps per side (c).

Most of us spend more time training the “mirror muscles” on the front of the body, and neglect what we can’t see, according to Campbell. But developing a strong back is key to balance things out, improve posture and avoid injury. The dumbbell row can help achieve all that, in addition building strong arms and a strong core. The main muscles being used are the lats, traps and rhomboids, which reinforce good posture by pulling your shoulders back and aiding the core in stabilizing your spine.

How to: Grab a dumbbell (20 pounds is plenty for most to start) and find a bench. Start with your left hand on the bench with left arm extended, while your right arm holds the dumbbell and right foot is on the ground (a). Retract your shoulders, brace your abs, and pull the weight up on the side of your body until the elbow passes the side of the body (b). Lower under control and repeat for three sets of 6-8 reps on each side (c).

The push-up might appear basic, but it’s one of the best exercises you can do. The functional movement is great for training the upper-body pushing muscles — the anterior deltoids, triceps and chest. It also requires you to engage your core and allows full range of motion in your shoulder blades, unlike the bench press.

How to: Start on your knees facing the floor with your hands at shoulder-width, planted directly under the shoulders. Assume a plank position by straightening your legs, supporting your weight with hands and feet (a). Squeeze your backside to keep your trunk engaged and lower your body slowly to the ground. The elbows should be slightly tucked — like arrows, rather than flared like the letter “T” (b). Descend until your chest is just above the ground and return to the starting position by fully extending your arms, and repeat (c). Note: If you can’t do five push-ups with good form, elevate your hands on a bench or chair to begin building up your strength. If push-ups are easy, try elevating your feet on a chair on adding a weight vest. Make sure you’re able to perform three sets of 12 push-ups with your bodyweight before adding a vest or elevating your feet.   

RELATED: 5 Advanced Push-Up Variations to Try Now

Traditional squats are great, but it’s important to incorporate single-leg movements to develop athleticism and minimize training imbalances. The split squat, a stationary lunge, does just that. The split stance requires you to balance with a narrow base of support, firing up stabilizing muscles of the hip and trunk while training your quads, glutes and hamstrings to perform the movement. In addition to building lower-body strength, the single-leg nature of the exercise helps improve balance and increase flexibility and stability in the hips.

How to: Stand with feet shoulder-width apart. Next, take a step forward with your right foot, and a large step backwards with your left foot — this is your starting position (a). Keep the front heel flat and descend into a lunge, bringing your back knee towards the floor. Stop just short of the knee touching the ground on the back leg with the front heel still flat on the ground (b). Pause for one second and return to standing. Perform 6-8 reps on your right leg, then 6-8 reps on your left leg, and repeat for three sets (c).

6. Lateral Squat

The lateral squat combines two movements: a lateral lunge and a squat. The difference? The lateral squat is stationary. It requires you to move side-to-side, providing a great stretch on the groin and inner thighs while training the hips, thighs and trunk to work together. Life isn’t strictly moving forwards and backwards. It’s best that your training isn’t either.

How to: Stand tall with your feet wider than shoulder-width apart, heels flat on the ground and toes pointed forward. Initiate the movement by pushing your hips backwards, bending your left leg, and leaning to your left with your right foot angled out slightly (a). The left knee should be bent, left heel flat on the floor, and right leg extended with your weight over the left side of your body (b). This is one rep. Return to a standing position and descend doing the same movement on your right side to even things out (c). Perform six reps per leg for three sets. 

One of the most important muscle groups for any trainee — athlete, weekend warrior, or newbie — is the glutes. Yet they are often neglected and underutilized from sitting for long periods each day. According to Campbell, “When we attempt movements from running to squatting without optimal hip movement we risk injury to our hips, knees and ankles. Getting glutes that not only switch on when they should but are strong is crucial, and that’s where this simple yet powerfully effective movement comes in.”

How to: Position the back of your shoulders across a stable bench, feet planted firmly on the ground, about six inches away from your butt (a). Squeezing the glutes, push through your heels to rise up into a bridge position with the hips fully extended. The shoulders down to the knees should be in line, with the knees bent at 90 degrees. Hold the position at the top, glutes, core and hamstrings engaged (b). Lower the hips down and repeat for three sets of eight reps (c). Beginners can continue with just bodyweight, whereas more advanced lifters can progress to rolling a barbell over the top of the hips for added difficulty.

With all these exercises, pay close attention to form and execution. Continue to add weight to each lift once you can complete two more reps than prescribed with your training weight. Keep it up and after a few workouts you’ll start to notice rapid gains in strength and overall fitness. Within a few weeks you’ll have these exercises mastered and be on your way to having a body that better serves you!

For more strength routines you can do anytime, anywhere, head to DailyBurn.com. 

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The Ultimate 20-Minute MetCon Workout

Can you transform your body in 20 minutes? Unlikely. But can short, but intense workouts get you results over the course of several weeks? The answer is yes.  

You may have heard of HIIT (high-intensity interval training), but that’s not the only interval game in town. Enter: metabolic conditioning, aka MetCon, a specific type of interval training designed to improve the delivery of nutrients to the body with set rest and work ratios. This increase in efficiency translates to other activities so you can lower your time in your next mud run or even your next marathon.

“The goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy.”

The prevailing wisdom many years ago was that long endurance training sessions were necessary to improve your cardiovascular system. Now, research suggests there’s more than one way to improve your cardio fitness. Study after study has continued to show that interval training, the art of alternating high-intensity with low-intensity efforts, can be beneficial for your heart and lungs. High-intensity training can also be just as effective as traditional endurance training at burning fat. And thanks to the afterburn effect, you’ll continue to burn calories and fat immediately following your all-out training session. Ramping up your workout intensity may even help reduce the risk of cardiovascular disease.

According to Ben Booker, DailyBurn trainer and owner of Second Chance Fitness, the goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy. The methods behind the protocol involve pushing your heart and body to the max before allowing a brief period of recovery and then repeating. As Booker explains, the more you do this, the more efficient you become meaning your body is able to deliver oxygen, pump blood, and meet the demands of exercise with less work.

So how exactly can 20 minutes of high-intensity exercise mimic the effects of a longer cardio session? Research suggests the answer lies in specific enzymes and cell signaling pathways stimulated by all-out effort. In short, the “on” periods where you’re working as hard as possible create a cascade of events within the body that leads to beneficial adaptations such as an increase in mitochondria (the “power plant” of the body) and an increase in our ability to burn fat for fuel. 

While going all-out can be advantageous, doing it every day can actually be detrimental to your success. Whether you’re getting started with a new workout routine or adding metabolic conditioning to your regular training program, Booker advises doing no more than two 10- to 30-minute sessions a week. Also, be wary of tacking them onto other workouts in the same session, since adding them onto an exhausting lifting session can lead to injury due to fatigue. (Note: If you’re schedule leaves you no choice but to combine them, shorten the overall time of the workout by doing fewer intervals.)

When it’s time to get to work, Booker suggests movements like bodyweight squats, which are easily modifiable and can be done virtually anywhere. Complex, full-body exercises also beat out machine-based variations that isolate only one muscle group.

The final lynch pin before getting started: selecting your work-to-rest ratio. A 30-on/30-off ratio would mean you’re going all-out for 30 seconds, followed by a 30 second rest. Not quite up to speed? Move to 20/40 or 15/45 depending until you build up your fitness level. The key is to push yourself towards your max heart rate, Booker says, not go head-to-head with the guy or girl next to you.

Ready to let the transformation begin? Perform each exercise for 30 seconds at a high intensity, followed by a 30-second break. Repeat the entire sequence five times (30-on/30-off) for a total of five minutes before moving on to the next exercise. Remember, the goal is to work as hard as possible at a pace you can sustain for all five sets!

1. Bodyweight Squats
How to: Start with your feet slightly wider than hip-width apart, and begin to lower the body, sitting back on your heels as if you’re sitting back into a chair (a). Keep your upper body tall and avoid letting your knees pass your toes. Try to get low enough so that your upper thigh comes below parallel with the ground before pushing through your heels to drive back up (b).
Modification: Use a chair or a box as a target when you’re sitting back in the squat. If necessary, just sit down on the box. Then, stand up by driving through your heels with good squat form.

2. Box Push-Ups 
How to: This is just like a traditional push-up, but instead of placing your hands on the ground, place them on each side of a box (a). The goal is to squeeze the box throughout the entire exercise as you lower your chest all the way to the box (b). Then, be sure to keep the body in a straight line the entire time while you push back up (c).
Modification: As you continue to build strength, you can modify this exercise in two ways. First, you can drop down to your knees and continue with the push-up rather than being on your toes. In this variation, you’ll still want to keep your body in a straight line (from your head through your knees). Second, you can shorten the range of motion by not lowering all the way down to the box.

3. Frog Jumps
How to: You’ll ideally want to use a low box for this one, but you can use the floor if necessary. Start in a push-up position with your hands planted firmly on top of the box (a). In one explosive movement, hop your feet forward around each side of the box so you land in a squat position with your feet in line with your hands (b). Then, spring back to the starting position (c).
Modification: Rather than explosively jumping back and forth, step one foot forward at a time, then step each one back to the starting position. The key is just to keep moving at your own pace! 

4. Burpee Box Jumps 
How to: Start by bending your knees slightly and exploding up onto a box like a traditional box jump (a). Then, jump off, place your hands on the box, and hop your feet back so you’re in a push-up position (b). Perform a push-up touching your chest to the box (c). Then, hop your feet back underneath you and perform another box jump (d).
Modification: You can modify this exercise in multiple ways. First, you can step up on the box instead of jumping. You could also remove the push-up. Finally, you could step back into push-up position as opposed to hopping back. Pick whichever variation lets you work at a high-intensity for the entire 30 seconds.

For more strength and MetCon workouts, try DailyBurn’s Live to Fail strength program, free for 30 days. 

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12 Fast Food Drinks That Aren’t Worth the Calories

In 1955, the standard “large” fountain drink cup at McDonalds was seven ounces. Today, the smallest cup — a child’s size — is 12 ounces, and the adult cups range in size from 16 to 30 ounces. Head to other fast food joints, and you can find servings as large as 64 ounces. (For those counting at home, that’s more than double the capacity of the average human stomach!) That means you can order up a vessel of soda that’ll cost you up to 700 calories a pop.

To make matters worse, soft drinks aren’t the only beverages served in mega-sized containers: Additive-packed smoothies, fat-filled shakes, and sugar-loaded coffees also come in these gigantic sizes. And with the longer ingredient lists come hundreds of additional calories.

To help you choose more wisely, we rounded up 12 of the most calorie-packed beverages out there, along with an easy, healthy substitute you can make at home. We’d say saving as many as 700 calories per drink is worth 10 minutes in the kitchen, wouldn’t you? So pass on the calorie bombs and whip up these tasty alternatives instead! 

Nutrition Facts: A large (40 oz) contains 1,928 calories, 64 g fat (26 g saturated fat), 250 g sugar and 50 g protein.

Consider yourself warned: This gargantuan smoothie packs as many calories, fat and sugar as most adults require in an entire day. (It probably doesn’t help that the second ingredient listed in this “Fitness” smoothie is butter pecan ice cream.) And while the shake’s “Weight Gain Blend” might be a good idea for some customers — namely those looking to put on pounds — most people should do without. Don’t be fooled by the “make it skinny” option on this menu, either: It only cuts 200 calories and 44 (of 250!) grams of sugar, while the fat content remains the same.

Make It Healthier: Take a load off with this skinnier Strawberry Protein Shake made with almond milk, frozen strawberries, Greek yogurt and protein powder for an extra boost of energy. The finished product: a more reasonable 308 calories, 33 grams of sugar and a whopping 37 grams of protein.

Nutrition Facts: A large (32 oz) contains 990 calories, 47 g fat (29 g saturated fat), 125 g sugar and 8 g protein.

Say it with us, folks: A coffee drink should never contain upwards of 900 calories! The killer in this drink is the added sugar, and the fact that it contains about as much fat as the average adult should consume in an entire day. The modest eight grams of protein is respectable, but you can do better — without all the extra artificial stabilizers and preservatives.

Make It Healthier: A small version of this Dunkin’ Donuts treat made with skim milk instead of cream isn’t the worst indulgence, coming in at 300 calories, 0 grams of fat and 68 grams of sugar. But this homemade Mocha Protein Shake is a much more nutritious choice thanks to the addition of a dairy-free protein powder, clocking in at 254 calories, 4.5 grams of fat, 17 grams of sugar and 28 grams of protein.  

Nutrition Facts: A large (28 oz) contains 980 calories, 29 g fat (6 g saturated fat), 131 g sugar and 26 g protein.

Peanut butter is basically a health food, right? Not quite. While a small half-cup serving of this PB, chocolate and banana shake might be an acceptable dessert, it doesn’t qualify as a healthy breakfast or snack in any size. (Even the smallest option has 72 grams of sugar and almost 500 calories!) The use of nonfat frozen yogurt might help keep the fat content a bit lower, but that can often mean additional sugar is needed to enhance flavor — not always a fair trade. 

Make It Healthier: Add some protein powder, cut out the fro-yo, and we’re on our way to a much healthier alternative with this Chocolate Peanut Butter Protein Shake. For 20 ounces, you’re looking at 485 calories, 2.5 grams of fat, 33 grams of sugar (nearly 100 grams less than the Jamba Juice shake!) and 32 grams of protein. While the calorie count may still be a bit high, consider this vegan and gluten-free alternative a nutritious breakfast replacement that will power you though the morning.  

Nutrition Facts: A “Route 44” size (44 oz) contains 970 calories, 0 g fat, 247 g sugar and 0 g protein. 

The only beverage anyone should be enjoying in a 44-ounce cup is water — certainly not a bright purple drink that should probably be called “liquid sugar.” This gigantic slushie contains enough sugar to satisfy most adults’ recommended daily intake. And considering the World Health Organization suggests we cut sugar intake to less than five percent of total daily calories (11 percentage points less than Americans consume on average), maybe it’s best we avoid what Sonic calls “the added awesomeness of NERDS Candy.”  

Make It Healthier: Forego the artificial coloring and added sugar in favor of this Easy Grape Slushie made from actual grapes. (Shocking — we know!) Sixteen ounces only sets you back about 123 calories and 29.9 grams of sugar that come solely from the fruit — this all-natural makeover has no added sugar. 

Nutrition Facts: A large (22 oz) contains 820 calories, 23 g fat (15 g saturated fat), 115 g sugar and 18 g protein. 

It only happens once a year, and we can count our lucky stars for that. A large McDonald’s Shamrock Shake packs a chilling 820 calories and 115 grams of sugar.  To put that in perspective, that’s more sugar than nine servings of vanilla ice cream! Factor in the dyes and additives also found in this St. Patrick’s Day indulgence, and it will leave you feeling a little green…

Make It Healthier: Luckily, we’ve cracked the code on making a lighter version of this treat at home. Thanks to fat-free frozen yogurt and heart-healthy avocado, our all-natural Healthy Shamrock Shake will hit the spot while saving you nearly half the fat and over 100 grams of sugar. A 16-ounce serving of our smarter substitute takes the sting off with 499 calories, 12.5 grams fat, 9 grams of sugar and 21 grams of protein. 

Nutrition Facts: A venti (20 oz) contains 680 calories, 26 g fat, 94 g sugar and 19 g protein. 

It may taste like Christmas in a cup — but it’ll cost you. Sugary peppermint syrup and fat-rich whole milk are the culprits in this calorie-bomb coffee drink that packs a scary 94 grams of sugar. Pro tip: Cut the whipped cream from any Starbucks drink, and you’ll save about 80 calories and eight grams of fat. Switch from whole milk to skim, and you can save another 90 calories and 12 grams of fat. 

Make It Healthier: Whip up a slimmed-down version of the Peppermint White Chocolate Mocha at home (sans whipped cream) for just 336 calories, 6.6 grams of protein and 41.6 grams of sugar. All it takes is coffee or espresso, the milk of your choice, white chocolate chips and peppermint candies. Substitute a few drops of peppermint extract if you’d like to cut back on the sugar even more. 

Nutrition Facts: A large (20 oz) contains 580 calories, 15 g fat (10 g saturated fat), 80 g sugar and 16 g protein.

In the grand scheme of things, the classic Wendy’s Chocolate Frosty isn’t the most terrible of sweet treats (and how can we put a calorie cap on nostalgia anyway?). But before making Dave proud, consider opting for the six-ounce “Jr.” size dessert, which has a more manageable 200 calories and 27 grams of sugar. Fries for dipping? Those will still cost you.

Make It Healthier: In the mood for the full-size treat? Break out the blender and make your own vegan Protein Frosty Shake. Sixteen ounces of this perfectly textured shake comes in at just 261 calories, 6.5 grams of fat, 26 grams of protein, and a modest 7.1 grams of sugar. Bonus: This combination of macronutrients make for a great pre- or post-workout snack, too.

Nutrition Facts: A large (24 oz) contains 550 calories, 18 g fat (11 g saturated fat), 90 g sugar and 7 g protein. 

Combine three flavored syrups, whole milk and whipped cream, and this festive Frappuccino becomes a sugar and fat bomb. (The caramel sauce and turbinado sugar topping don’t help, either.) For a healthier take on the same flavor combination at Starbucks, try a large iced coffee with one pump of toffee nut syrup and a splash of milk.

Make It Healthier: It may not exactly be a Salted Caramel Mocha, but we think the “cookie dough” in this Salted Caramel Cookie Dough Smoothie is just as delectable. It will slash the fat and calorie counts in half, setting you back a total of 254 calories, 6.5 grams of protein, 20 grams of sugar and 8 grams of fat. 

Nutrition Facts: A large (20 oz) contains 510 calories, 20 g fat (12 g saturated fat), 62 g sugar and 18 g protein.

Ah, the ultimate fall favorite! Unfortunately, at 510 calories, Starbucks’ beloved Pumpkin Spice Latte is more of a meal of its own than a drink to sip alongside breakfast. The spicy-and-sweet indulgence isn’t just packed with calories, sugar and fat — it’s full of artificial flavorings, too. Turns out, most pumpkin spice-flavored drinks don’t even contain real spices. Instead, the syrups are engineered using oils extracted from the spices, or artificial versions of them.

Make It Healthier: Our Healthy Pumpkin Spice Latte may have less protein, but if you enjoy it alongside a balanced breakfast the nutritional benefits will more than even out. Enjoy eight ounces for just 85 calories and two grams of fat. Plus, our version actually contains pumpkin, unlike most commercial versions out there.

Nutrition Facts: A large (32 oz) contains 470 calories, 13 g fat (7 g saturated fat), 71 g sugar and 14 g protein. 

This single cup goes overboard by using not one, not two, but three flavored syrups — mocha, pumpkin spice and caramel. Sounds delicious? Maybe so. But each is packed full of artificial colors and flavors, preservatives and high-fructose corn syrup — not exactly a breakfast of champions.

Make It Healthier: Here’s an easy at-home fix that provides the same flavor profile without the unnecessary additives. Brew pumpkin-flavored coffee to your desired strength. Chill the coffee, and shake it up with ice, unsweetened cocoa powder and milk of your choice. Add a pinch of stevia and, depending on the milk you choose, this treat will only set you back between 20 and 100 calories. 

Nutrition Facts: A Big Gulp size (32 oz) contains 263 calories, 0 g fat, 72 g sugar and 0 g protein. 

The label on this convenience store favorite may as well just list one ingredient: sugar. Well, high-fructose corn syrup, to be exact. Grab a Big Gulp-sized serving and you’ve got the equivalent of more than 17 teaspoons of sugar — about the same amount as in four Betty Crocker chocolate cupcakes!

Make It Healthier: Here’s an easy way to put a fresh spin on the roadside classic: Use real frozen cherries, vanilla yogurt, and fresh citrus juice. This DIY Cherry Limeade Cream Slush rolls in at 113 calories and 16 grams of sugar. 

Nutrition Facts: A tall can (20 oz) contains 175 calories, 0 g fat, 42.5 g sugar and 0 g protein.

Don’t be fooled by all-natural sounding ingredients like “ginseng” and “honey.” Store-bought flavored teas can be as bad in the nutrition department as soda! Whether they’re packed with sugar or artificial sweeteners, bottled beverages are often packed with unnecessary additives. (And don’t be fooled by “diet’ options — researchers believe artificial sweeteners might be just as bad for us as real sugar.) While tea boasts plenty of benefits all its own, this drink loses its health cred with the addition of eight-and-a-half teaspoons of sugar (yes, you read that correctly). 

Make It Healthier: Here is a refreshing drink you won’t have to feel guilty about: Matcha-Cucumber Lemonade. The combination of cucumbers, mint, water, lemon juice, agave and matcha green tea powder create a flavorful, hydrating and healthy beverage that will leave you happy and hydrated. Ten ounces contains just 117 calories — that’s not going to break the calorie bank! 

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5 Ways to Fat-Proof Your House, No Willpower Required

Think you’re immune to temptation? Let’s be honest: Even the most disciplined healthy eater will occasionally give in to runger (running hunger). One minute you’re walking past a box of granola sitting on the kitchen counter; five minutes and 500 calories later, you probably wish you’d hidden that box in a cabinet instead.

Staying a step ahead of yourself by keeping food out of direct sight is just one of the many ideas in Brian Wansink’s new book Slim By Design: Mindless Eating Solutions For Everyday Life. He’s the founder of Cornell University’s Food and Brand Lab, a think tank dedicated to promoting better nutrition by using psychology to outsmart human nature.

“[Willpower] hasn’t worked in the long run for 90 percent of people,” explains Wansink. “It’s a lot easier to change your environment.”

Who knew you could make weight loss more effortless, just by doing a little strategizing? Try these easy tricks to get started.

RELATED: 4 Science-Backed Ways to Motivate Yourself to Work Out

1. Put fresh fruit on the counter.
“Make it a rule that it’s the only thing allowed on there,” says Wansink, who’s done research showing that having a fruit bowl on the counter doubles the amount of fruit people consume. But make sure that bowl isn’t hidden behind the toaster, or covered with your kid’s field trip permission slip. The key, he insists, is to place your fruit within two feet of a heavily traveled pathway in the kitchen, so it’s easy to grab a banana — as opposed to a Snickers bar — on the way out the door. “At my house, we have the bowl right by the key rack,” he says.

2. Serve meals strategically.
Here’s how to survive dinner with your diet intact: Serve an appetizer — as long as it’s a salad or grilled veggies. They’ll fill you up, so you’ll eat fewer high-calorie foods throughout the rest of the meal. Serve your appetizer course at the table, but then sit back and ask your family to help themselves to more food in the kitchen. “Don’t put the main dish or starches in the middle of the table because people are too prone to [eat] seconds and thirds,” explains Wansink. His research found the trick decreased the amount of food eaten by 30 percent for men and 10 percent for women.

RELATED: 19 Ways to Add Flavor for 10 Calories or Less 

3. Skillfully stock your fridge.
It’s not enough to make sure you’ve got healthy food in your fridge. How it’s displayed matters, too. Remember Wansink’s principle: “First eaten, first seen.” Keep pre-cut fruits and veggies in clear containers in the middle of the fridge and at eye-level so you consider eating them every time you open the door. Studies show that moving the veggie crisper higher up causes you to eat more of the good stuff, too. Plus, it always helps to have hunger-busting high-protein snacks, such as yogurt, string cheese and sliced turkey, within easy reach.

“Even small changes make a big difference over the long run.”

When it comes to storing the pad thai from last night’s takeout, wrap it in foil or put in it an opaque container so you’re not constantly reminded that it would make a delicious snack. 

4. Buy smaller dishes.
The jug-sized wine glasses you just bought may be fun, but they’re making your five-ounce serving of Merlot look like just a swig. Smaller is better for dishes, too. Wansink invited his colleagues to an ice cream social and found that those with a three-ounce spoon dished out 14 percent more than those with a two-ounce spoon. He also found that people think they’re eating a lot more, if they eat their meals on plates no bigger than 10 inches in diameter, as opposed to 12 inches, which is the standard size in American kitchens.

5. Make single-servings easy to grab.
Even healthy snacks can go awry: We all know it can be tough to eat only a few nuts when you have the whole jar in front of you. Divvy up that super-sized tub of cashews into single-portion packs to avoid accidentally downing a gazillion calories worth of your favorite nut. 

Interestingly, the same tactic can increase your consumption of healthy, low-calorie fruits when snacking. Wansink and his team found that placing cut-up fruit in small bags encouraged elementary school children to triple their fruit consumption, as opposed to when they were offered whole fruit. Because the kids could clearly see the fruit, and the bag was convenient to carry around, healthy snacking increased. 

RELATED: What 200 Calories of Nuts Looks Like

Want more tips? Download Wansink’s scorecard at slimbydesign.org. “Even small changes make a big difference over the long run,” he says. “Try out a few of these, and you’ll notice you’re dropping pounds with a few months, and it’s not that hard.” 

Have you tried any of these tricks, or have a few of your own? Tell us in the comments section.

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6 Surprising Health Benefits of Pumpkin

Pumpkin: It’s yummy and it’s seasonal. And we’re in the middle of a full-on flavor takeover. There’s pumpkin in your bagels, beer and coffee. Starbucks has sold more than 200 million Pumpkin Spice Lattes in the past 10 years. Even the makers of Pringles are getting in on the action. While most pumpkin-flavored treats should be added to the once-in-a-while list, pumpkin itself (not to be confused with artificial pumpkin spice flavoring) is actually one of the healthier foods of the season. Here are six reasons it’s OK to be totally obsessed with this season’s superfood.

1. Feel Fuller
Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall,” says nutrition and fitness expert JJ Virgin, author of The Virgin Diet.

2. Boost Vision
A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers from Harvard. Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.

3. Lower Blood Pressure
Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.

4. Sleep Better
Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post-Thanksgiving dinner sleepiness, says Virgin. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood, says Virgin.

5. Protect Your Package
Pumpkins — especially the seeds — are rich in beta-carotene and other antioxidants with cancer protective properties, says Virgin. And pumpkin seeds could be especially healthy for men. Researchers in Taiwan found pumpkin seed oil blocked unhealthy prostate growth in male rats. A quarter cup of the seeds also contains about 2.75 mg of zinc (about 17 percent of the recommended daily intake for adults), which contributes to male sexual health. When young men in a Wayne State University study restricted their dietary zinc intake, they had significantly lower levels of testosterone after 20 weeks.

6. Have a Healthier Heart
All that fiber can also help protect your ticker, research shows. One Harvard study of over 40,000 male health professionals found that those who ate a diet high in fiber had a 40 percent lower risk of coronary heart disease, compared to those who ate a diet low in fiber. A more recent study by Swedish researchers found that women who ate a diet high in fiber had a 25 percent lower risk of heart disease compared with women who ate a low fiber diet. Men benefitted less, likely because they’re more likely to get their fiber from breads, while women are more likely to get their fiber from healthier sources, like fruits and vegetables, the researchers write.

That means pumpkin-laced desserts won’t quite cut it. For a healthier way to add pumpkin into your diet, adding pumpkin chunks to a roasted vegetable medley, or sprinkling pumpkin seeds on top of your salad. Feeling even more creative? Try pumpkin puree in place of nut butters as a spread, Virgin suggests. And for an energizing morning smoothie, blend a high-quality protein powder (like vanilla DailyBurn Fuel) with coconut milk, chia seeds, pureed pumpkin and pumpkin pie spice. Happy fall indeed!

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7 Free Tutorials on How to Cook Practically Anything

Love the idea of cooking, but don’t have the slightest clue what to do in the kitchen? You’re not a hopeless case, nor should you feel compelled to shell out the big bucks for a fancy class. We’ve rounded up the best free online cooking tutorials to help you transition from cooking rookie to kitchen connoisseur.

From video tutorials on how to sharpen your knife skills (pun intended), to primers on the best way to prepare fish, you’ll find everything you need to feel more confident whipping up your next homemade meal. Oh, and did we mention they’re all free? Start planning your next dinner party, stat.

1. The Kitchn’s Cooking SchoolBest for: People who barely know how to turn on the oven
When The Kitchn blog launched a 20-course cooking school earlier this year, people scrambled to sign up to receive the once-a-day tutorials. The quick and easy lessons, complete with step-by-step instructions and video aids, encompass everything from how to flavor your food with onions and garlic to the in’s and out’s of making seafood. Each lesson comes with homework, in hopes that you’ll actually put your new talents to use (don’t worry: we won’t tell if you don’t do it all). And after you’ve mastered a skill, you’ll get some recipe recommendations so you can see how each technique plays out during actual meal prep.

2. Food52Best for: So-so cooks looking to step up their game
If you want to know exactly how to recreate a certain recipe, or pull off slightly more complex cooking techniques, add Food52’s “How To” column to your bookmarks tab. Easy-to-follow photo essays detail “How to Break Down a Chicken,” while short and simple videos will enlighten you on how to roast any — literally any — type of winter squash. If your palate isn’t quite so sophisticated, they also have quick tips on making childhood favorites like Dunkaroos at home.

3. PopSugar FoodBest for: People who wish cookbooks had more photos
Sure, cookbooks are great, but they can only squeeze so many instructional images within their bindings. For those of us who need to see every detail, PopSugar Food offers how-to cooking slideshows to help you visualize each step of basic skills like peeling tomatoes or grilling vegetables. The web site also has tons of hacks for stuff that seems easy, but totally isn’t, like how to crack nuts with your bare hands or brew a perfect cup of tea (hint: it’s all about customizing the temperature and cooking times, based on your favorite blend).

4. Serious Eats Knife SkillsBest for: Slicing and dicing like a pro
You may have cut up your own steak since age five, but real knife skills are much more complex than you’d think. In this series, you’ll learn how to slice everything from citrus fruits to cauliflower and nearly every type of meat. Name a fruit, veggie or protein and we guarantee they’ll spell out exactly how to break it down with easy video examples that take just minutes to watch.

5. Domesticate-Me “Domestic Details”Best for: Mastering the art of cleaning your stove
If you’d rather have Martha Stewart personally critique your mac and cheese recipe than read an article about disinfecting your stove, we don’t blame you. But this easy primer on how to clean your oven “as naturally and painlessly as possible” recognizes that this task is key if you want to avoid setting off fire alarms or having a seriously smoky kitchen. Blogger Serena’s writing is so funny we swear you’ll actually enjoy reading about the ins and outs of this necessary evil.

6. Zagat’s Restaurant HacksBest for: People who love a shortcut
If you’ve always suspected real chefs have access to secrets us regular folks just don’t know about, you’re right. But with their “Restaurant Hacks” YouTube series, Zagat seeks to spill some of this industry info. Here, you’ll learn how to cook steak without a thermometer (in case you don’t own one), the best technique for making the ultimate slice of bacon, and even the correct way to shuck an oyster with a screwdriver. Each video is barely longer than a minute and will leave you asking how you ever survived without these work-arounds before.

7. Fit Men CookBest for: A bajillion ways to cook chicken
Chicken: A kitchen staple for beginner chefs and health-conscious protein-lovers. It’s hard to screw up; but it also gets boring, fast. The Fit Men Cook blog is here to help. With timesaving tricks for prepping multiple flavors of poultry in just one dish, and tons of easy-to-follow, video-illustrated tutorials for Chicken Pad Thai and Chicken Quinoa Burgers, you’ll never declare yourself “over” this bird again. One of our favorites: How to avoid #StruggleChicken (you know, when your chicken comes out so dry and rubbery you seriously debate whether you should eat it, or toss it and order takeout).

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