Find your best self before the wedding ceremony and read marriage, relationship, and wellness tips from Denver wedding officiant, Michael Moody.

Michael Moody 12/29/16 Michael Moody 12/29/16

"40 Things You'll Gain When You Lose Weight" Review

There's more to gain from losing weight than you think. Here are several reasons from the recent weight loss article "40 Things You'll Gain When You Lose Weight" to motivate you in the new year.

MORE ENERGY

Carrying around excess weight is more than psychologically taxing, it’s also a big energy drain. When you’re toting around unwanted pounds, every task takes more energy than when you’re at a healthy weight. When you drop those pounds, your energy level is sure to skyrocket.

Personal Trainer Wisdom: More weight, more work without a doubt. Don't forget that a diet lacking essential nutrients will cause fatigue too. Every bite should have intent...be sure it's nutrient dense.

REDUCED SUICIDE RISK

Depression, anxiety, and suicidal ideation are often frightening, life-threatening conditions. Research published in the American Journal of Epidemiology reveals that increased body mass index is associated with increased risk of these conditions, although whether that’s due to social or biological factors is hotly debated.

DECREASED PAIN

Toting around extra pounds is no easy task. If you’re suffering from joint or muscle pain, shedding a few pounds can help lighten your literal and metaphorical loads, decreasing stress and pain levels throughout your body.

Personal Trainer Wisdom: You probably gained weight from eating foods that cause inflammation...which can also lead to physical discomfort and pain.

A SENSE OF COMMUNITY

There’s no denying that it’s not always easy to make friends as an adult, with work being many of our main forms of daily socializing. However, a weight loss program can provide a surprising outlet for your inner social butterfly. Whether you’re attending weight loss meetings or trying out a new class at the gym, losing weight can open up a wealth of social opportunities for you.

LOWER CHOLESTEROL

Fighting back against high cholesterol starts with dropping some pounds. Unfortunately, high cholesterol can have a long list of adverse health effects, from heart attack to stroke, but losing weight can help you get your numbers down and reduce your risk.

LOWER BLOOD SUGAR

Get more energy, lower your diabetes risk, and stave off disease by getting your blood sugar in check today. The simplest solution? Dropping some of those extra pounds you’re packing. Even if you’re not significantly overweight, losing a few pounds can help you maintain more stable blood sugar and improve your overall health.

IMPROVED CONCENTRATION

If you’re having trouble concentrating, it could be something weighing on your waist, not your mind, that’s to blame. Research published in Obesity and Weight Disorders reveals that overweight and obese individuals are more likely to suffer from concentration and memory issues than those at a healthy weight,...so if your academic or job performance is suffering, dropping a few pounds might help.

BETTER SLEEP

A good night’s sleep is one of life’s simplest pleasures, and slimming down can help you achieve it. Sleep apnea can contribute to risk of heart disease, stroke, diabetes, and an early death. In a cruel twist of fate, this often obesity-related disease can actually increase your weight gain, too. Fortunately, losing a few pounds can decrease your sleep apnea risk, leaving you well-rested and making it a pleasure to hit the hay.

EASIER BREATHING

Carrying extra weight is no easy feat, and it puts stress on virtually every part of your body, from your joints to your lungs. If you find yourself panting after a flight of stairs, losing weight can help you increase your cardiovascular health and breathe easier.

IMPROVED FERTILITY

If you’re trying to get conceive, the best thing you can do to improve your chances (after queueing up the Barry White and lighting a few candles) is to shed a few pounds. Lowering your weight now can also help you have an easier (more comfortable and energetic) pregnancy and deliver your baby with less need for medical intervention.

A HEALTHIER FAMILY

Parents and caregivers are a child’s first role models, so set a healthy example for the little ones in your life by getting into healthier shape, especially if you’re overweight or obese. Not only will developing a pattern of healthy eating and regular exercise influence the habits of the kids in your life, research suggests that having an overweight mother can increase your risk of ADHD, proving that weight loss can make a major impact on entire generations of family.

MORE MONEY

If you’re an impulsive snacker, those little treats can really add up. If you spend just six dollars on snacks a day — that’s about the price of a latte and a candy bar — you’re adding nearly $2200 to your annual expenses. Opt for healthier foods you make at home, like tasty smoothies, and you’ll have a padded wallet by the end of the year.

Personal Trainer Wisdom: Despite what you heard, a healthy diet isn't more expensive. Don't believe me? Fill up your grocery cart with only plant-based items (aka produce) and see.

LOWER C-SECTION RISK

Being overweight or obese can increase your risk of needing a C-section and increase your risk of adverse outcomes, like infection, following the surgery. Slimming down before you plan to get pregnant can reduce your risk of undergoing the invasive and costly procedure and reduce your chances of having a child who struggles with weight issues, too.

FEWER HEADACHES

Many of the conditions associated with obesity, from high blood pressure to anxiety, can be major contributors to those pounding headaches you’ve been experiencing, but shedding a few pounds ends can help you live ain free.

What else do you think you'll gain when losing weight?

Picture Credit:
MSN.com-Is losing weight a bigger step forward than you think?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now..

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 40 Things You'll Gain When You Lose Weight " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.

Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

Michael Moody 12/21/16 Michael Moody 12/21/16

"50 Holiday Foods You Shouldn't Eat" Review

Hmmmmmm......so are your favorite holiday foods on this list? Most likely...and I'm guilty too! While I don't think you or my personal training clients will avoid these yummy, devilish foods, you should know why you may want to limit your bites. Here's my top list from the article "50 Holiday Foods You Shouldn't Eat".

SWEDISH MEATBALLS

This tempting classic may seem harmless. Still, lurking within each ball can be at least 400 calories of white bread, butter, heavy cream, and sodium-laden beef broth.

EGGNOG

Step…away…from the eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a nutritional bullet smart revelers will dodge. One cup has 343 calories, 150 milligrams of cholesterol, half of the USDA's suggested daily limit, and 21 grams of sugar, almost a day's worth. Instead, enjoy spiced cider.

STUFFED POTATOES

Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter, and you've negated most of the health benefits. One medium stuffed potato has 316 calories and 8.25 grams of saturated fat. That's almost half of your suggested daily upper limit of saturated fat.

POT ROAST

Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. One 3-ounce serving of traditional beef pot roast has 280 calories and 20 grams of total fat. But think about how many ounces you're actually adding to your plate, plus the calories from gravy.

FRUITCAKE

Don't let the name deceive you. Though this sweet treat contains fruit, it can also have plenty of butter, sugar, and corn syrup. One slice we tried clocks in at 410 calories and 13 grams of fat.

PECAN PIE

On their own pecans are a high-cal nut, but combine them with sugar, butter, and corn syrup, and you've got a potentially deadly dessert. A single slice will cost you more than 500 calories, 37 grams of fat, and 26 grams of sugar.

CRANBERRY SAUCE

Cranberries are a great source of vitamin E, K, and C, and dietary fiber. Still, pay close attention at the dinner table during the holidays. Typical canned cranberry sauce has 105 grams of sugar per serving, over four times the amount the AHA recommends per day for women. It also adds over 400 calories to your plate.

PRIME RIB

Prime rib is a beloved cut of beef, especially during the holidays. Still, it happens to come from the fattest part of the cow. One piece of prime rib can house up to 750 calories and 45 grams of fat, without the added sauce or seasoning! Plus, 8 ounces has 450 milligrams of cholesterol, 100 mg more than the USDA recommends for men and women to consume per day.

GREEN BEAN CASSEROLE WITH FRIED ONIONS

Green beans are a hearty vegetable, boasting dietary fiber and vitamins A and C. Still, this casserole is far from wholesome. Butter, cheese, salt, and fried onions take away from the health perks of the beans. One full batch has 785 calories and 4,128 milligrams of sodium. You probably won't take the entire dish for yourself, but it's still important to watch your portion size.

CROISSANTS

They are so light and fluffy we think croissants are low in fat and calories— -- perfect for a holiday brunch! But what makes them so mouth-watering? Sugar, salt, and butter between each and every layer of flour dough. A butter croissant from Starbucks has 310 calories and 18 grams of total fat. This pastry isn't as bad as a box of donuts, but it has almost no nutritional value.

PEPPERMINT WHITE CHOCOLATE MOCHA

A Grande (16 oz.) serving of this seductive Starbucks beverage has 540 calories. And that's with only 2% milk! The white-chocolate- and peppermint-flavored syrups, whipped cream, and dark chocolate make up 76 grams of sugar, three times the amount of added sugar the American Heart Association suggests per day.

GINGERBREAD

Gingerbread people and houses may look inviting with their smiles made of frosting and gumdrop decor, but don't be fooled! They're packing plenty of calories. Gingerbread cake is even worse, with large quantities of buttermilk, flour, and sugar. One small piece of cake has 260 calories, 36 carbs, and 12 grams of fat.

SUGAR COOKIES

Santa's health may be in jeopardy if you feed him too many sugar cookies this Christmas. The classic recipe is pretty simple, but the amount of all-purpose flour, butter, and egg used is unnecessary. An average cookie can contain over 200 calories and 14 grams of sugar.

BEEF WELLINGTON

Beef tenderloin can supply a lean serving of protein to your plate, but add port wine syrup and puff pastry and you've got a recipe for diet disaster. One recipe says that a serving hosts 744 calories and 57 grams of fat. The rich entree also has 130 milligrams of cholesterol, about half of your upper limit for the whole day.

GLAZED HAM

Just 6 ounces contains 1,760 milligrams of sodium and 6 grams of sugar. This might not seem outrageous, but think about how many slices of ham you fork onto your plate. The numbers add up!

CINNAMON ROLLS

A classic roll has 730 calories! And a Pecanbon roll has 1,100! With 25 grams of fat, this breakfast wastes almost half of your USDA-allotted daily calories and fat without any nutritional benefit.

TRUFFLES

These rich chocolates look too cute to eat, and their caloric value is another reason not to: One plain chocolate truffle can clock in at around 100 calories (almost half from saturated fat), not counting assorted fillings such as peanut butter, cheesecake, or cookie dough.

PEANUT BRITTLE

Nuts by themselves can be heart-healthy, but these shards of hardened corn syrup, sugar, and butter are not. It varies by brand, but one piece typically contains about 150 calories (about as much as an ice cream sandwich, and about 5 grams of fat. And let's be honest, who can stop at just one piece of peanut brittle?

DUNKIN DONUTS' GINGERBREAD LATTE

A medium 16-ounce gingerbread latte from Dunkin' Donuts weighs in at 330 liquid calories, with 9 grams of fat and 51 grams of sugar (almost 13 teaspoons!). For the same calorie count, you could treat yourself to six cocoa-glazed Munchkins and a medium latte lite.

CHEESE BALLS

Traditionally made by blending together cream cheese, grated cheese, and spices, an entire ball can contain more than 500 calories. They can deliver more than half of your recommended intake of cholesterol and almost a day's worth of total fat.

ROYAL DANSK DANISH BUTTER COOKIES

The main ingredient of these cookies is, of course, butter. Four cookies add up to 170 calories and one-quarter of your daily intake of saturated fats. You're better off baking your own.

Which of these holiday foods do you love? How will you modify these amounts while meeting with a Chicago personal trainer or trying to lose weight?

Picture Credit:
Brent Hofacker-How will this Egg Nog infiltrate your weight loss goals?

More to Read:
Still looking for holiday tips from a personal trainer? Check out "Want To Avoid Holiday Weight Gain? Start Now" Review.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 50 Holiday Foods You Shouldn't Eat " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

Michael Moody 12/6/16 Michael Moody 12/6/16

"10 Things People Do That Doctors Hate" Review

You're always told what you should do, but do you really know what your doctor hates? I've extracted my favorites from the Harvard Health Publications article "10 Things People Do That Doctors Hate" for you. Whether this list relates to fitness or weight loss, it certainly affects your overall health (which destroys any effort with a Chicago personal trainer). Make each one your priority (and I'll tell you why here).

USING COTTON TIP SWABS TO CLEAN EARS

Inserting a cotton-tipped swab into the ear can push ear wax farther into the canal and may damage the eardrum.

Personal Trainer Wisdom: Usually I need to wear 'Earplanes' ear plugs to minimize the pressure or pain in my ears during and after flights. I never experienced any discomfort until my flight to Denver 6 years ago. To my surprise, ear plugs weren't the blame. When I visited the doctor, I learned that ear wax was pressing against my ear drum. Ironically, I always cleaned my ears with swabs! I thought I was removing the ear wax when, in fact, I was pushing the wax and other particles to the back (what a wonderful thought). The moral of this story: Clean your ears every once awhile with a swab but don't obsess over it and rely on less evasive measures (you are placing a stick in your ear after all).

LICKING WOUNDS

...as natural as it may be for animals to lick their wounds, the human mouth is full of bacteria.

Personal Trainer Wisdom: Hmmmmmm...Although it's fun to mirror our animal counterparts, you may want to consider a new boundary line. Any time you wound yourself, you should always minimize the risk of infection. Licking the fresh cut isn't the answer. The bacteria in your mouth will only add fire to something that is already burning. Be sure to disinfect and bandage as soon as possible and save the licking for the zoo.

REFUSING THE FLU SHOT BECAUSE "I ALWAYS GET THE FLU AFTERWARD"

The vaccine is made from inactive virus particles.

Personal Trainer Wisdom: There isn't much else to say here except "The vaccine is made from inactive virus particles." The flu shot will NOT make you sick. If you happen to feel ill afterward, consider it a result of something you already contracted.

DRINKING BEER TO QUENCH A SUMMER THIRST.

Alcohol can act as a diuretic. So instead of conserving water on a hot summer’s day, your kidneys spill more water.

Personal Trainer Wisdom: Nothing quenches your thirst on a hot, humid day in Chicago like an Old Style beer, right? Not all liquids are created equal, and beer isn't the exception here. It does the opposite since it acts as a diuretic (sorry!). Considering that your liver and kidneys are two of your most important organs for longevity, you may want to mindfully choose a glass of water first.

What things has your doctor told you he or she hated? Anything related to weight loss or personal fitness ?

Picture Credit:
Simplemost.com/william87-Fotolia-Besides the effect on your personal weight loss, would your doctor tell you not to drink beer for other reasons too?

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 10 Things People Do That Doctors Hate " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

Michael Moody 11/30/16 Michael Moody 11/30/16

"5 Ways Your Breakfast is Sabotaging Your Weight Loss" Review

It's amazing what lengths people will go through to lose weight instead of modifying the one thing that affects them the most: Their breakfast! Our breakfasts have evolved over the years and your weight loss diet should too. Here's my breakdown of the article "5 ways your breakfast is sabotaging your weight loss" and your guide to a new start of the day.

1. Consuming too little protein or too many calories

Are you making a morning smoothie with chia seeds, flax, almond butter, avocado and everything else that's "healthy"? If you're adding in all of the superfood ingredients that are high in healthy fats, but still lacking in protein, it may be hard to speed up your metabolism.

Make sure to add protein powder, or at least more nut butter to your morning smoothie to ensure it has enough protein. The superfood ingredients are great, but they're also high in calories. If you're adding a nut butter, which doubles as a protein and fat, adding another healthy fat like avocado isn't the best idea. Make sure you create a balance of nutrients.

Personal Trainer Wisdom: While I agree that you need more protein in this smoothie shake, it doesn't mean add a steak (who really wants a smoothie steak anyway?). While the seeds and nuts will give you 14 grams of protein, you definitely need a little more to bump you over 20 grams. While protein powder is easy, it's highly processed (breaks down the nutrient value too much) and most likely will cause inflammation (whey=dairy). If you're not willing to add beans or legumes to your creation, you may want to settle on a side dish of something with plenty of fiber and protein instead.

2. Only eating carbs

Are you eating one small bagel with a little cream cheese or butter, and thinking that because your breakfast is only 150 calories, you're in the clear? Think again. When you eat carbs for breakfast, you're setting yourself up to crave more carbs later in the day.

"Carbs give you mental satisfaction, but they don't give you physical fullness," said Dawn Jackson Blatner, dietitian and author of The Superfood Swap. "It's OK to have some carbs at breakfast, like a piece of sprouted, whole-grain toast, but it needs to be rounded out with protein and produce to actually keep your energy and appetite in check. Think toast with an egg and avocado/spinach or toast with almond butter and green apple slices."

Personal Trainer Wisdom: I remember the sweet mornings as a kid when I slathered butter and cinnamon/sugar on my eight pieces of toast. What great memories! I'm glad I survived those dark ages! I was certainly destined for heart disease and diabetes if I continued that path (which my diabetic grandfather did....and he suffered his first heart attack in his 50's).

It's time to scrap the donuts and other filler foods that provide little to no nutrients. Be honest with yourself-you're just filling your stomach with empty calories....which is only acceptable if you're trying to survive in the jungle. You need carbs...just not the simple ones. Stick to the complex carbs like beans, fruits, and other plants. While the article suggests the popular toast, you're better than that. Choose a more nutrient-dense fiber option.

3. Eating prepared frozen breakfasts, packed with sodium

There are a variety of frozen breakfast meals on the market today. But did you know that many of these contain chemicals and high levels of sodium? They can also be loaded with lots of artificial sugars. Check out the ingredients on the back of your favorite frozen breakfast before you buy it.

"Sodium should be 20 percent or less of your daily value," advised Blatner. "And aim for breakfast to be about 300 to 400 calories."

Instead of buying frozen, pre-made meals, try to prepare easy breakfasts the night before, that you can grab on the go the next morning. Overnight oats, hard-boiled eggs or well-balanced smoothies are great options.

Personal Trainer Wisdom: Your sodium intake shouldn't exceed 1500 mg. Buy frozen vegetables but avoid the processed meals.

4. Juice-ing it up

Are you assuming that a cup of orange juice or apple juice is just as healthy as juicing on your own? If you're a daily juice drinker, that eight ounces of liquid may be sabotaging your weight-loss goals. And if you're pouring orange juice from a container it's probably packed with sugar (most store-bought juices are). Instead, substitute your morning juice with one glass of water and one orange.

"Skip the juice and eat a piece of whole fruit for fewer calories, less sugar and more fiber. And if you are thinking about using your juicer at home, keep it to one piece or cup of fruit and then focus on including water-rich veggies like cucumber, celery, romaine, spinach, kale," said Blatner.

By making a few simple tweaks to your morning breakfast habits, you'll be on the road to a faster metabolism and filling up on fuel that your body can use to burn its way towards weight loss.

Personal Trainer Wisdom: Whole is always better. Why strip your drink of the fiber and other phytonutrients that aid in the absorption and digestion process? While juice can be a healthy addition to a meal, it doesn't offer the necessary nutrients for a complete breakfast.

Since "speeding up your metabolism" has been mentioned again, it's worth stating that you should ignore this claim. We have a set metabolism. Focus on the right movements, caloric intake, and nutrients (the perfect combination for you) and your body will naturally lose weight until it reaches its ideal state (read Dr. Fuhrman's book End of Dieting for more insight).

5. Using too much cooking oil or butter

If you're cooking an omelet or eggs for breakfast, you may be using too much olive oilevery morning. Carefully measure out the amount before pouring it into the pan to ensure that you're using one tablespoon of oil or butter.

Personal Trainer Wisdom: Why add more fat when it isn't necessary? Sick of your food sticking to the pan? Do a quick swipe of the pan with oil and remove the excess.

How do you think your breakfast is sabotaging your weight loss with a Chicago personal trainer?

Picture Credit:
msn.com-Is your breakfast bowl causing you weight gain?

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 5 ways your breakfast is sabotaging your weight loss " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

Michael Moody 11/22/16 Michael Moody 11/22/16

9 Ways to Lose Weight Forever

While the path to losing weight may differ from person to person, there are a number of changes that all of us can benefit from (not just hiring a Chicago personal trainer :)). I've dissected the recent article "56 Ways to Lose Weight Forever, According to Science" and found 9 ways you should incorporate immediately.

EAT A BIG BREAKFAST

Yeah, yeah--you've heard a million times that you must start your day with a balanced breakfast. This advice bears repeating, however.

An Imperial College London study found that when people skipped breakfast, the reward centers in their brains lit up when they were shown pictures of high-calorie foods. That means if you skip breakfast, you'll be more tempted by bad-for-you snacks later in the day.

What's more, a 2013 study found that women who enjoyed a large morning meal had a larger drop in ghrelin, the hunger hormone, than those who ate a small breakfast.

Moody Wisdom: I love psychology, but am I convinced that your brain will light up like the circus if you don't eat breakfast? Anything is possible. Maybe it's our body's natural need to minimize any nutritional deficiency...an absolute signal you shouldn't ignore. Without a doubt, your body will do whatever it can to protect itself. You better believe that this reaction may affect your blood sugar levels and weight in a negative way. Proper fuel equals an efficient machine (contrary to what your favorite diet programs claim).

EAT 30 GRAMS OF FIBER A DAY

Try upping your fiber intake--it may work just as well as following a strict diet.

In an American Heart Association study, one group was instructed to follow a diet with strict nutrient goals and limits on calories, sugar, and saturated fat, while the other group was given one goal: consume 30 grams of fiber a day.

At the end of the 3-month study, both groups lose weight and improved their heart health, showing that losing weight may be as easy as filling up on more fiber.

Moody Wisdom: Whether trying to lose weight or not, fiber is absolutely necessary for healthy living. It helps maintain bowel health, lowers cholesterol levels, and helps control blood sugar levels, and more. A big plus: It will make you feel full (because you will be full of nutrients!). I guess no room for potato chips...

WEAN YOURSELF OFF ANY BEVERAGE THAT'S NOT WATER, TEA, OR COFFEE

Sodas and juices are essentially liquid candy: They contain up to 18 teaspoons of sugar and upwards of 240 calories per 20-ounce serving, and provide zero nutritional value.

Experts point to soda as one of the top contributors to the obesity epidemic. Diet drinkers aren't off the hook, either. A study in the journal Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. Researchers believe diet drinkers may overestimate the calories "saved," and then overeat.

Moody Wisdom: Many drinks will provide the extra calories, fat, and sugar you don't want in your diet. Recently a personal training client only cut the sugar in her coffee by half and still lost 8 lbs in 4 weeks. It's time to make a change. A product may say "Diet" on the label but it doesn't mean it's healthy.

STOCK YOUR FREEZER WITH VEGGIES

Fresh, in-season produce gives you the biggest nutritional boost, but frozen veggies come in a close second. Very shortly after being picked, these fully ripe veggies are frozen, allowing them to lock in many of their nutrients. Having a stash of veggies in your icebox makes healthy eating on the fly oh-so-easy--and reduces the chance you'll order in a pizza.

Moody Wisdom: Stock up the freezer and you'll always have healthy options. Ice cream doesn't count.

REDUCE YOUR MEAT INTAKE

Vegetarians are generally thinner and healthier than meat-eaters, according to a 2013 study published in the American Journal of Nutrition and Dietetics.

While going totally vegetarian may not be realistic for you, one way to slim down your meals is to replace some meat with plant protein. Black beans, for example, give you 15 grams of protein per serving, and mushrooms are rich in umami flavor, and can be used to replace half the ground beef in most recipes.

Moody Wisdom: "But my paleo diet..." says too many people. Without a doubt, you will live a longer, healthier life on a plant-based diet. I'm not asking you to completely remove the cow from the plate...just minimize it. I'm talking to you, Dad!

HAVE SOUP BEFORE YOUR SANDWICH

In a 2007 study published in Appetite, people who ate soup before the rest of their lunch reduced their total calorie intake by 20%. The type of soup didn't matter in the study--all kinds led to consuming fewer calories. That said, your best bet is a broth-based, veggie-heavy soup for an extra dose of fiber.

Moody Wisdom: Cream-based soups don't count.

LEARN HOW SUGAR'S DISGUISED

A food label may not have the word "sugar" on it anywhere, but that doesn't mean the sweet stuff isn't there. High fructose corn syrup, invert sugar, molasses, sucrose (or any word ending in "- ose"), brown rice syrup, honey, and maple syrup are all just sneaky names for sugar.

Moody Wisdom: I think most people will be surprised by the inclusion of honey on this list. Honey, like all sugar, will spike your blood sugar levels and eventually convert it to fat.

PORTION OUT PACKAGED SNACKS

You should largely avoid snacks that come in a bag or box. When you do want to indulge, measure out a serving rather than eating out of the package. Researchers from Cornell University found that people ate 50% more chips when they were given no visual cues to how large a portion should be.

Moody Wisdom: A great book on a similar topic is the book "Mindful Eating" by Brian Wansink. He wonderfully (and surprisingly) illustrates how the environment and the products we buy steer our eating habits more than we know.

BE REALISTIC ABOUT YOUR CALORIE BURN

You may feel ready for a diet splurge after an intense exercise class. Sadly, you can easily undo an hour of hard work within minutes if you make poor post-workout eating choices. The average woman burns 550 calories in an hour of circuit training. Treating yourself to a big smoothie, cookie, or cup of froyo cancels out more than half your work.

Moody Wisdom: If you haven't learned yet, most of your weight loss is a result of your nutritional choices. One Snickers bar will wipe out that sweaty workout you just finished. Enough said. If you eat it, enjoy for it's worth, but don't convince yourself that the session gives you the freedom to eat whatever you want.

Which strategies have you used recently to lose body fat?

Picture Credit:
msn.com-Is a honey an effective option for losing body fat?

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 56 Ways to Lose Weight Forever, According to Science " on MSN.com.

About the Author: Michael Moody, Wedding Officiant

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!