Sticking to your plan during the week and splurging on the weekend can put you in a weight-loss-then-weight-gain cycle that prevents you from reaching your goals. Learn why the weekend can wreck your efforts and apply these simple changes to avoid setbacks.

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Hidden habits can sneak into your daily routine and keep you from reaching your weight-loss goals. These simple actions may seem harmless, but they can have enough impact on your calorie balance to keep the scale from moving in the right direction.

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Sitting all day at work is associated with an increased risk of heart disease and diabetes. Even a daily workout won't counteract the risk caused by occupational sitting. A study conducted by Steven Blair at the University of South Carolina found that men who sat for more than 23 hours per week had an increased risk of dying from heart disease even though many were regular exercisers.

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Research suggests that mindful eating can help you lose weight and keep it off. Defined as being fully aware and present during a meal, mindful eating contributes to healthier food choices, slower eating, improved hunger signals, and enjoyment. There are many ways to incorporate more mindful eating into your day.

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While gardening is often seen as just a hobby, research indicates it can significantly boost health. Whether you have a windowsill, balcony, or backyard, begin planting to enjoy these health advantages:

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When most people hear "malnutrition," they picture someone who is dangerously thin. That's only half the story — you can carry extra weight and still fall short on the nutrients your body needs. Researchers call this "hidden hunger," and it's more common than you'd think.

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High-protein, low-carbohydrate diets come in many forms. Doctors prescribe some to help manage conditions like diabetes, while others may put you at risk for nutrient deficiencies. Before cutting carbs, it's worth taking a close look at what the plan actually involves and whether it supports your long-term health, rather than serving as a quick fix for weight loss. Here are six things to consider first.

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Minimize muscle loss.

When you're trying to lose weight, cutting calories too aggressively can cause you to lose lean muscle along with fat. Regular strength training helps counteract this effect. Pairing strength training with adequate calorie and protein intake supports muscle growth and helps prevent further muscle loss.

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While excess weight can negatively affect your health, research shows that where your body stores fat may be a better indicator of your overall disease risk.

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There is no need to feel deprived or hungry when you are trying to lose weight. Understanding more about the energy density of the foods you eat will help you reach your goals while feeling full and satisfied.

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