Curious if your foodie habits are hindering your workout results? Our friends at Health share five common missteps and how you can make healthy changes.

By Cynthia Sass, MPH, RD

Whether you earn your living working up a sweat, or squeeze in workouts when you can, it's easy to fall prey to eating errors that unintentionally hold you back from getting the most out of your workouts. Here are five common missteps I see, and how to correct them to reap the rewards of your hard work.

Eating too little fat
Despite my recommendations to include good fats at every meal, like avocado, nuts, seeds, and coconut oil, some of my clients remain fat phobic, and will scale back, fearing that fat is "fattening." But the truth is, getting enough fat is a smart strategy for both sports nutrition and weight control, because fat: delays stomach emptying, so you feel fuller longer; increases satiety, to shut off hunger hormones; boosts antioxidant absorption, which in emerging research is related to leanness; and ups metabolic rate, to help you burn more calories. In fact, fat is one of the most vital nutrients in your diet, because it's a structural part of your cells, which means you can't heal a cell or construct a new one without enough fat to perform these important jobs. Cutting back too much can result in fatigue, chronic hunger, or a lack of satiety, irritability, depression, a weaker immune system, and an increased injury risk. So even if you're trying to reduce your body fat percentage, don't be afraid to add almond butter to a smoothie, top your salad with avocado, and sauté your veggies in extra virgin olive oil. Filling the fat gap can be the key to finally seeing results.

Health.com: Are You Making These Dieting Mistakes?

Using a sports drink when you really don't need one
If you sweat heavily, work out for more than 90 minutes, or exercise in hot, humid conditions, reaching for a sports drink rather than plain water is a smart way to keep hydrated, stay fueled, and replace the electrolytes lost in sweat. But if you're exercising for less than an hour and a half, in a climate-controlled gym, plain water should be fine. The carbs in sports drinks are designed to keep you going when you can't stop to eat, but if your muscles don't need the fuel, just one 20 ounce bottle means consuming a surplus 35 grams of sugar, the amount in about 20 gummy bears. And while unsweetened coconut water is a little lower, an 11-ounce jug still contains 15 grams of potentially unneeded carbs.

Keep reading for more three more mistakes.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Cynthia Sass, MPH, RD

After experiencing some wacky symptoms, I was recently tested for celiac disease, and while the report came back negative, I've noticed that I do feel better when I avoid gluten. Many of my clients are in the same boat, but others seek me out after going gluten free and feeling worse, or even gaining weight, which seems to be increasingly common. The truth is, navigating the gluten-free landscape can be pretty darn tricky. Here are five common missteps I see, and how to resolve them.

Not 'getting' gluten
One client recently said to me, "I'm not really sure what gluten is, but I know it's bad, right?" I think a lot of people are a little in the dark about the issue at large, and it is complicated, but in a nutshell, here's what you need to know: gluten is a type of protein naturally found in wheat (including spelt, kamut, farro, and bulgur) and other grains, like barley and rye.

In people who have celiac disease, consuming even small amounts of gluten triggers unwelcome symptoms, including belly pain and bloating. This happens because gluten causes the immune system to damage or destroy villi, the tiny, fingerlike structures that line the small intestine like a microscopic plush carpet. Healthy villi absorb nutrients through the intestinal wall into the bloodstream, so when they become damaged, chronic malnutrition occurs, which is typically accompanied by weight loss and exhaustion. Other symptoms may include bone or joint pain, depression, and skin problems.

In people with this diagnosis, the only way to reverse the damage, and the accompanying symptoms, is to completely avoid gluten. People like me, who test negative for celiac disease, may be experiencing a condition called gluten intolerance, or gluten sensitivity, which means that while not celiac, consuming gluten causes bothersome side effects, which can include flu-like feelings, bloating, and other gastrointestinal problems, mental fogginess, and fatigue. Unfortunately, there is no real test for gluten sensitivity at this time, and the symptoms may be related to other issues, including stress (who doesn't have that?!), which makes it a not-so-black-and-white issue.

Will a Gluten-Free Diet Improve Your Health?

Confusing 'gluten free' with 'wheat free' or refined grains
As I noted above, gluten isn't only found in wheat. I've heard numerous people say they eat gluten free, but all they've really done is replace foods like white bread with hearty whole grain versions, which may include spelt (in the wheat family), and rye (which, while not wheat, also contains gluten).

If you don't have celiac disease or gluten intolerance, these swaps may make you feel great, and lead to weight loss, because trading refined grains for whole grains ups your intake of fiber, boosts satiety, so you feel fuller longer, and better regulates blood sugar and insulin levels. These are all good things, but, in this case, totally unrelated to gluten.

15 Gluten-Free Recipes

Keep reading for more mistakes made when going gluten-free.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Karen Cicero

Whoa — $750 a month for groceries? That's the cost for some couples, according to the USDA. Bumping up those bills are containers of sliced strawberries, pre-shredded cheese, and other time-savers. "Convenience ingredients typically cost 30 percent to 60 percent more," says consumer savings expert Andrea Woroch.

We all need shortcuts, but which should we choose? Consider how you eat. "You could probably do without ready-to-grill kebabs, but if you're not going to serve salad unless you buy bagged lettuce, then go for it," says Karen Ansel, RD, a spokeswoman for the Academy of Nutrition and Dietetics. Read on for the smartest options — and what to make with them.

Bagged kale
Price: $1 to $2 more than a head
Kale is the queen of greens, packing vitamins A, C and K, as well as manganese and cancer-fighting flavonoids. But it's probably the most difficult green to deal with, says Ansel. Its curly leaves trap dirt, so it needs a thorough washing. Ansel buys kale preprepped, often opting for baby kale, which is less bitter than full-size leaves.

Keep in mind that while a head of kale looks like a lot more than what you get in a 10-ounce bag, once you've removed the stems and any bruised leaves, it ends up about the same.

Health.com: 11 Healthy Kale Recipes

Fancy-cut bagged veggies
Price: $1 to $3 more than whole produce
Packages of sliced mushrooms or broccoli florets are a waste because they don't save that much time — and, in the case of broccoli, aren't as healthy. (You're missing out on the mild, fiber-rich stems.) But some specialty-cut bagged produce, like sweet potato fries or julienned carrots, is worth the premium price, says Heidi McIndoo, RD, author of The Complete Idiot's Guide to 200-300-400 Calorie Meals.

"Besides not having to peel the sweet potatoes, you also get the benefit that they are uniformly sliced so they cook evenly," she points out.

Cooked fresh beets
Price: $2 to $3 more than raw
Sure, these antioxidant powerhouses are pricey — about $4 for an eight-ounce shrink-wrapped package. "But it's worth every penny not to spend an hour cooking them and have your fingernails and countertops turn pink" from peeling them, McIndoo says.

Health.com: 17 Superfoods That Fight Disease

Frozen cooked whole grains
Price: $1 to $2 more than dry grains
Don't have the time to make fiber-loaded brown rice, quinoa, barley, or farro? "Keep a few bags of frozen whole grains in your freezer to use on nights when you're in a rush," says Woroch. Unlike many of the grain mixes in the dry-goods section of the supermarket, these frozen packages are usually virtually fat- and sodium-free (check the nutrition label).

Frozen ready-to-cook shrimp
Price: $2 to $4 more per pound than fresh shrimp that hasn't been deveined
Shrimp is a superquick, high-protein meal — if you don't have to peel and devein it. "When you add all that prep work, it wipes out the benefit of the fast cooking time," says McIndoo. "That's why I always pay a few more dollars for frozen shrimp that's ready to cook."

Health.com: Tasty Recipes You Can Make With Frozen Shrimp

Frozen fruit
Price: $1 to $3 less than fresh
Surprise: here's one convenience ingredient that is a bargain. Frozen tropical fruits, such as mango and pineapple, are a great value — and they actually work better for smoothies and baking than fresh. You're not sacrificing nutrition, either: frozen fruit has the same amount of nutrients — if not more — because freezing preserves them.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Jennifer Cohen

What if I told you that you're burning calories throughout the day just in your regular activities? If you can up the intensity of everyday chores, you can burn more calories throughout the day and have a clean house! Here are 10 chores that will burn 100 calories:

1. You could catch up on your DVR episodes of Mad Men, but spending that 60 minutes washing and drying a sink full of dishes like a Betty Draper-esque housewife will be much more beneficial to your calorie count. Try multitasking entertainment and chores to burn 100 calories.

2. Bored of your morning beauty routine? Pinterest a new hairstyle, because holding your arms up to blow dry, straighten, and style your hair for 35 minutes will burn off 100 calories of breakfast.

3. You really should call your mother more often. Talking on the phone while walking around the house for 35 minutes will get you brownie points and burn enough calories for a 100-calorie brownie.

Health.com: Fastest Fat Burners Ever!

4. Wouldn't that couch look better on the south wall? Moving furniture around your living room for 25 minutes is a great 100-calorie workout, especially if you have a heavy hide-a-bed in your living room.

Keep reading for five more chores that burn 100 calories.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Jessica Girdwain

Ever wonder why you feel so great after you break a sweat? Turns out, exercise isn't just an effective flab-fighter — it's a remedy for pretty much any troubling health issue you are facing: anxiety, insomnia, back pain — even hot flashes. "When it comes to preventing health problems, exercise is one of the best medicines we have," says David Katz, MD, founding director of the Yale University Prevention Research Center. But some workouts are better than others for healing what ails you. Try these active solutions.

Anxiety
A proven way to ease anxiety naturally is with a bout of cardio, says Michael Otto, PhD, co-author of Exercise for Mood and Anxiety. Getting your heart pumping increases the release of mood-stabilizing neurotransmitters, like serotonin, norepinephrine and GABA, which is why you can feel like you're sweating off stress during Spinning class.

The good vibes continue: A study in the journal Medicine & Science in Sports & Exercise showed that doing 30 minutes of moderate-intensity exercise (jogging, not sprinting) makes you more resilient against stressors hours later, like preparing for that big meeting with your boss. And over the long term, "people who work out consistently report less overall stress, anxiety and depression," Otto says.

Your fitness Rx: Do a quick blast of cardio on the morning of a hectic day, or to unwind at the end of one. If possible, take it outside — numerous studies show that fresh air provides a big mood boost.

Health.com: Natural Remedies For Anxiety

Daytime sleepiness
Instead of leaning on caffeine (which can prevent you from falling asleep later, causing drowsiness again the next day), get moving. Folks who meet the recommended physical activity guidelines of 150 minutes a week are 65 percent less likely to feel tuckered out during the day, a 2011 study found. "Exercisers fall asleep faster, suffer fewer middle-of-the-night wake-ups and have a reduced risk of sleep disorders," says study co-author Brad Cardinal, PhD, co-director of the sport and exercise psychology program at Oregon State University.

Translation? You'll snooze more soundly and feel more energized on the go. "We aren't sure why activity primes your body for sleep so well, but it's likely a combination of factors, including lowering your core body temperature, increasing the sleep-promoting hormone melatonin and supporting a biological need to restore energy levels and repair cells and tissues when you sleep," Cardinal says.

Your fitness Rx: Aim for 150 minutes per week of moderate activity. Try to work in some yoga; a 2012 study found that practicing yoga along with deep-breathing techniques relieved insomnia within four months. Wrap up your workout at least three hours before you hit the sack: Exercise can be too stimulating near bedtime.

Keep reading for more common ailments alleviated with exercise.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Tina Haupert

No time to get to the gym? No problem! You don't need a gym full of fancy equipment to get in shape. For $50 or less, you can get enough gear for a total-body workout at home. The key is choosing pieces that are not only effective, but also work multiple body parts at once, so you maximize your workout. Here are three pieces of equipment to add to your home gym!

Jump rope
Did you know jumping rope torches as many calories as running? That's right, you can burn 100 calories in 10 minutes of jumping rope! Now, that's what I call a cardio workout! And a good jump rope will likely cost you less than $10. Try this workout to jump off the weight!

Adjustable kettlebell
Using a kettlebell is guaranteed to give you a great workout from head to toe. The swing movement requires you to use your entire body — core, too! An adjustable kettlebell provides you with a variety of weight options and saves space compared to buying a whole set. Try this quick kettlebell workout to get your heart rate up!

Keep reading for one more piece of equipment for your new home gym.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Jenny Everett

When you want to shed serious weight, walking might not even come to mind. But it should.

"Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss," says Art Weltman, PhD, director of exercise physiology at the University of Virginia. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. If your daily strolls haven't made you skinny so far, your speed may be the problem. Many of us stride more like a window-shopper than a power walker. The goal — thankfully — isn't crazy race-walker style; you just need to move at a challenging pace.

In studies, Weltman has found that women who do three short (about 30-minute) high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. (This despite the fact that both groups burn the exact same number of calories.)

The power walkers also drop about four times as much total body fat. "There is a strong relationship between intensity of exercise and fat-burning hormones," says Weltman. "So if you're exercising at a pace considered to be hard, you're likely to release more of these hormones." The best part: When women walk, deep abdominal fat is the first to go. That's a scientific fact we can get excited about.

Health.com: 10 Ways to Walk Off Fat Faster

Another happy truth: Although you're moving at a fast clip, power walking is still easier on the joints than running. "During walking one of your feet is always in contact with the ground," says Weltman, "but during running there's a float stage where your whole body is lifted in the air. Then you come back down and subject your body to the impact."

That's why walking is a smart long-term fitness plan. To get you off on the right foot, here's a complete primer, from how to tweak your speed for maximum burn to what gear you need (hint: almost none). Follow the workouts and wisdom — along with healthy eating — and not only can you lose those extra 10 pounds in three weeks, but you will have a no-fuss plan that you can do anywhere, anytime.

Dial in your speed
To make sure your pace is on point, use these guidelines from exercise physiologist Tom Holland, author of Beat the Gym. For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week. That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.

• Stroll. Think window-shopping pace, or an intensity of 4 on a scale of 10. It burns about 238 calories an hour.
• Brisk walk. This means an effort of 5 or 6 on a scale of 10. It burns up to 340 calories an hour (at a 3.5 to 4 mph pace). While you can gossip about Mad Men, you need to catch your breath every few sentences.
• Power walk. You're torching off approximately 564 calories an hour (at a 4 to 5 mph pace). Moving at this clip, using your arms to help propel you forward and taking longer strides, your effort should be a 7 or 8 on a scale of 10. Talking is possible only in spurts of three or four words, but . . . you'd . . . rather . . . focus . . . on . . . breathing.

Health.com: 20 Ways to Torch 200 Calories

The amped-up plan
This program from Holland mixes a regular walking workout with interval routines to help you reach your power-walking quota of 30 minutes, three times a week. Aim to walk on three nonconsecutive days and either rest or cross-train on the other ones. If you cross-train (think power yoga or swimming), you'll help your body recover; and with diet, you'll progress more quickly to dropping up to 10 pounds in three weeks.

Keep reading for more tips plus the full walking plan.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Amy Spencer

You'd never guess looking at her now, but just four months ago, Brooke Burke-Charvet was undergoing treatment for thyroid cancer. The diagnosis was a shock for the 41-year-old Dancing With the Stars cohost. Newly married to David Charvet, the mom of four was busy juggling her career and blended family when, last Spring, her doctor found a lump.

She is now cancer-free, and the experience reinforced Brooke's belief in the importance of taking care of yourself — inside and out. Here's her everyday advice for eating right, getting fit, and staying grounded.

Focus on what matters
"Dance through the chaos. Breathe through everything. I've got four kids — including a 13-year-old going on 30 — and this is my second marriage. I know there's not going to be balance in every day, so I don't beat myself up. I'm an idealist; I strive and dream big. But I focus on the stuff that really matters, and I let everything else roll off. Truly, truly, truly."

Keep the romance going
"In our house, with four kids, it's tough to remember we're a couple, not just people's parents! We try to have a regular date night, but sometimes it doesn't happen, so we make sure we connect every week. Maybe it's a lunch. Maybe it's dinner after the kids fall asleep. Sometimes it's with another couple. It's just the fact that we got up, got dressed, and got out of our sweats!"

Keep reading for the rest of Brooke's tips.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Cynthia Sass, MPH, RD

One of my clients sought me out after she trained for her first marathon and gained weight. She thought the pounds would fall off and couldn't understand what she was doing wrong. Dozens of others have asked, "I go to the gym six days a week; why am I not losing?"

It may sound odd, but being active doesn't guarantee weight loss.

I know, it doesn't seem fair. But if you're in this rut, don't give up! Keep on exercising; you will see results. But put these five dos and don'ts into action first.

Don't overestimate the impact of your workout
After a good run or a class that kicked your derriere, you may feel like you've earned the right to splurge. The hard truth is, it's incredibly easy to "eat back" much of what you've burned. For example, in a one-hour circuit-training class, an average woman burns about 550 calories. Not too shabby. But even if 100 percent of that was body fat, which it isn't (it's impossible to burn pure body fat, even in the "fat burning zone"), that's only enough to shed one seventh of a pound.

Treating yourself to a 16-ounce smoothie, a large oatmeal cookie, or a large red velvet froyo cancels out more than half of your hard work, whittling your calorie deficit down to less than 300.

Tip: On workout days, stick to your usual healthy eating routine, or if you have the urge to splurge, create some balance — instead of tacking a cookie onto your sandwich order, ditch the bread and opt for a salad topped with lean protein, to make room for those cookie carbs.

Health.com: 30 Quick and Easy Fat-Burning Recipes

Do focus on the benefits that indirectly affect your weight
Even if exercising didn't burn a single calorie, it's still essential for good health and a smart weight-loss strategy. In addition to building muscle, numerous studies have shown that being active reduces stress and improves sleep quality, two factors that strongly influence your metabolism. One study, which tracked over 60,000 nonobese women for 16 years, found that those who slept five hours or less per night had a 30 percent greater risk of packing on 30 pounds, compared to those who slept a solid seven hours each night. Another Yale study found that nonoverweight women who are vulnerable to stress are more likely to carry excess belly fat.

Tip: Rather than obsessing over the calorie reading while on the elliptical, visualize yourself happily relaxed and sleeping soundly, two states that translate into a healthier (and thinner) you.

Keep reading for more reasons exercise alone might not be enough.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Cynthia Sass, MPH, RD

I loathe the word diet. Technically, it can simply mean a manner or style of eating, such a vegetarian diet or Mediterranean diet, but for most people, the 'D word' means a short term period of deprivation and downright misery, that will inevitably be abandoned. That's one of the reasons I didn't use the word diet in the title of my latest book S.A.S.S! Yourself Slim (the S.A.S.S! stands for Simple and Satisfying Solutions).

While it is a weight loss strategy, the book is really all about getting into balance; and in my experience, when you do just that, you'll lose weight as a side effect. Even better, if you stay in balance, you'll keep the weight off. That's why no matter what type of program you try, the real key to shedding pounds for good — which is what everyone really wants — is stick-with-it-ness.

If you can't realistically see yourself happily hanging in there six weeks or six months from the start, chances are you'll regain all or more of the weight you lose. Have you been down that road before? If so, avoid going there again, by asking yourself these five questions:

Health.com: Are You Making These Dieting Mistakes?

Is it one size fits all?
A lot of weight loss programs are designed for the average woman, who is 5'4" and based on a moderate activity level. If you're taller or shorter, less or more active, or you're a man, you shouldn't be following the same plan as a woman of average height who exercises for 30 minutes five days a week. If you can't or don't know how to modify an approach for your body's needs, it probably won't work for you.

Does the premise make sense?
When I meet with a new client, I ask them about every other diet or weight loss program they've tried in the past. As we talk through each one, I often hear things like, "I didn't really understand it, but I lost nine pounds." This is often because many diets have nothing to do with science, or how the human body optimally works, but because you ate less or ate differently, you lost weight. And while that may be one way to cut excess calories, it may not be the best way to build or maintain muscle mass and lose body fat, optimize energy, and best support your immune system and overall health. In other words, the 'whys' behind any approach really matter, and if they're flimsy or fishy, you may be seriously shortchanging yourself.

Keep reading for three more questions to ask before trying any diet.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Sunny Sea Gold

Let's face it, sometimes there's nothing better at the end of a long day than a glass of wine. But sipping much more than that can wreak havoc with your shape, and not just by adding hundreds of calories to your diet. Alcohol temporarily keeps your body from burning fat, explains integrative medicine specialist Pamela M. Peeke, MD, author of The Hunger Fix. The reason is that your body can't store calories from alcohol for later, the way it does with food calories. So when you drink, your metabolic system must stop what it's doing (like, say, burning off calories from your last meal) to get rid of the booze.

"Drinking presses 'pause' on your metabolism, shoves away the other calories, and says, 'Break me down first!'" Dr. Peeke explains. The result is that whatever you recently ate gets stored as fat. What's worse: "Research has uncovered that alcohol especially decreases fat burn in the belly," Dr. Peeke adds. "That's why you never hear about 'beer hips,' you hear about a 'beer belly.'"

So can a girl ever enjoy a drink without putting on pounds? Absolutely, if you imbibe the right way. In fact, large, long-term studies published in the Archives of Internal Medicine and International Journal of Obesity found that middle-aged and older women who drank moderately (about one drink a day) gained less weight over time than those who never imbibed at all; they were also less likely to become obese.

It's a complex topic, but JoAnn Manson, MD, professor of medicine at Harvard Medical School and co-author of the studies, says that the moderate drinkers appeared to be more likely to compensate for the occasional drinks by taking in fewer calories from other sources and also tended to be a little more physically active. (In other words, they didn't get blitzed on margaritas, then dive in to a bowl of fried ice cream.) What else beyond basic exercise and calorie-counting can keep happy hour from turning into hefty hour? Health dug into the research and grilled the experts on how you can have your sips and jeans that still zip.

Keep reading for four rules on how to drink alcohol without gaining weight.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Sunny Sea Gold

You already know it's important to start your day off right. Now it's time to kick it up a notch nutritionally, with these easy ideas from Jackie Newgent, RD, author of 1,000 Low-Calorie Recipes. The best part? You don't have to change your regular morning menu. Just add these five nutrient-packed ingredients.

Flax
Sprinkle 1 tablespoon ground flaxseed in your bowl of oatmeal for brain-boosting omega-3 fats and two extra grams of fiber.

Health.com: The 20 Best Foods to Eat For Breakfast

Pistachios
Spread toast with chocolate nut spread; add chopped pistachios for cholesterol-lowering phytosterols.

Turmeric
Toss a pinch of ground turmeric into beaten eggs to add earthiness and cancer-fighting antioxidants to a veggie omelet.

Health.com: The Best Foods For Every Vitamin and Mineral

Keep reading for two more breakfast superfoods.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Tina Haupert

When I'm hungry, I'm more likely to reach for quick, easy foods in my kitchen, which are not always the healthiest. I've learned, though, that with a little strategic organization and stocking of my refrigerator, I'm more likely to reach for nutritious choices. Here are my go-to tips for giving your fridge a healthy makeover!

Put the healthy stuff front and center
Instead of keeping fresh fruits and veggies in the crisper drawers at the bottom of the refrigerator where I can't see them, I put my produce in a big, clear container on one of the shelves. Whenever I open the door, it's the first thing I see, so I'm more likely to grab an apple or handful of baby carrots over something not as nutritious. Similarly, instead of wrapping leftovers in tinfoil, I store them in clear containers so I don't forget about them when my hunger strikes.

Health.com: Skinny Up Your Kitchen

Keep the more indulgent foods out of sight
I love to splurge every now and then, so I keep my favorite unhealthy foods out of sight (and out of mind). Seeing a delicious food makes me more enticed to eat it, so I store these more indulgent foods in opaque containers or various drawers in my refrigerator. For example, I keep a bag of chocolate chips in the butter compartment on the door, so they're not the first thing I see when I open the fridge. Sometimes, I actually forget they're there!

Do some prep work
On Sunday afternoons, I take some time to prepare healthy snacks for the upcoming week. My favorites: sweet potato wedges, hard-boiled eggs, and chopped veggies for dipping into hummus or guacamole. Instead of grabbing a bag of chips when I need something to tide me over until dinner, these healthy snacks are quick and convenient.

Health.com: Essential Items for a Healthy Pantry

Keep reading for more fridge tips.

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Amy Spencer

"I have a list on my iPhone of things that make me happy," says Jennie Garth. It must be working, because she looks brighter than ever in skinny kelly-green jeans (hmm, a nod to her Beverly Hills, 90210 character, Kelly Taylor?) and a white sweater. Jennie is definitely due for some happy: She's spent the past year going through a very public split from her husband of 11 years, Peter Facinelli, with whom she has three daughters: Luca, 15; Lola, 10; and Fiona, 6. But the breakup was also a wake-up call, in body and soul: "Now I feel stronger and more confident in my body."

And, boy, does it show. The 40-year-old lost 30 pounds and earned herself a "Da-amn, girl" shape. Her secret? Eating clean and exercising five days a week (three doing plyometrics and kickboxing, and two hiking with one of her dogs). Jennie is also amping up her career: She has a show in development with her friend and former co-star Luke Perry. After such a transformational year, she's learned a thing or two about working to reach any goal. Here are her tips:

3 ways to feel happier this year

1. Inspire yourself. "I put Post-it notes with quotes or reminders of my awesomeness on my mirror. My favorite is: 'You are enough.' So often we walk around and feel inferior—not smart enough or thin enough. It means that I'm enough exactly the way I am."
2. Say I love you. "They're my favorite words, and I don't say them enough to other people, let alone to myself. When you say them, it makes you want to be gentle and kind. Even if you're mad, there's that love."
3. Be your booster! "There's no room for negative self talk. None. Just ban it from your vocabulary."

Learn Jennie's workout tips after the break!

We are pumped to share one of our favorite stories from Health here on FitSugar.

By Kate Ashford

Raise a hand if you have a fast metabolism. Anyone? Truth is, we all think our metabolic rate is slowww—and assume that speeding it up would require two-hour runs and boot camp till we're wrecked. Not so. In fact, all the little decisions you make about eating and moving make a big difference in your calorie-torching ability.

"Your metabolism isn't fixed," says exercise physiologist Gary Ditsch. "You can impact it significantly with your daily activity and diet." Adopt a few of these strategies to get the metabolism you crave—in the time you have.

1. Think: strong
We all know weight-lifting builds muscle, and the more muscle you have, the more calories you burn. What you may not realize is that the calorie burn continues long after your last rep. In a study at Southern Illinois University, exercisers who did a 15-minute resistance routine burned 100 extra calories a day for three days afterward.

"Strength training causes micro trauma to the muscles," says Wayne Westcott, PhD, director of fitness research at Quincy College in Massachusetts. "Your body has to rebuild the muscle." It does that by torching additional protein and carbs. Boost your fat burning: Three days a week, do 1 to 3 sets each of five resistance exercises (think push-ups and squats).

2. Lift first, do cardio second
Exercisers who pumped iron 20 minutes before cycling melted more fat than those who didn't lift or those who waited longer between lifting and doing cardio. So move right from the hand weights to that bike or treadmill.

Health.com: 20 Ways to Burn 200 Calories

3. Spice things up
That beyond-hot mustard that comes with Asian takeout can rev your metabolism by 20 to 25 percent. "It boosts production of fat-burning hormones," says Lori Shemek, PhD, author of Fire-Up Your Fat Burn! Try adding one teaspoon to your usual vinaigrette.

Keep reading for three more ways to kickstart your metabolism.

We are pumped to share one of our favorite stories from Health here on FitSugar.

By Tina Haupert

I love to exercise, but I'm not always motivated to work out, especially in the middle of winter. It's cold and dark and snowy, so leaving my nice warm house (or couch) is usually the last thing I want to do for a workout. Of course, at the beginning of a new year, my motivation to exercise is at its peak, but as the weeks progress and the Winter begins to wear on me, my desire to break a sweat really starts to weaken. Instead of getting down on myself and giving up on my health goals, here's what I do to veer back on course.

Related: Willpower Secrets From the Pros

Use the past as a learning experience
Instead of dwelling on the mistakes I made in the past, I focus my attention on the future. Maybe I gained a few pounds or indulged a little too much. I don't beat myself up about those things, and instead I use those mistakes as a learning experience. The next time I'm faced with a delicious dessert spread at a party or I decide to skip exercise before work, I think about how I felt the last time I slipped up and then move forward with my health and fitness goals.

Related: Are You Making These Dieting Mistakes?

Do one healthy thing IMMEDIATELY
Everyone falls off the wagon at some point or another with their goals, so instead of throwing in the towel, I do one healthy thing immediately. I'll lace up my sneakers and go for a run, I'll search for healthy recipes online, or I'll read some of my favorite health and fitness blogs for some inspiration. Instead of falling further into bad habits and making excuses for getting off track, I get myself back on course immediately. And doing that one healthy thing almost always keeps the ball rolling with my motivation.

Related: 8 Easy Ways to Get Healthy Today

Create a plan of attack
When I feel like my motivation is at an all-time low, I take charge by creating a plan of attack, which often includes scheduling appointments to work out into my calendar and creating a healthy meal plan for the next few days. When I take the time to sit down and plan some healthy habits, it motivates me to see these things in black and white because I know they're possible, which also helps me stick with them!

We are pumped to share one of our favorite stories from Health here on FitSugar.

By Tina Haupert

So you've tackled a bunch of 5Ks and conquered a couple of 10Ks. What's next on your list of fitness goals? A half marathon perhaps? A half marathon is a great distance because it's long enough so you need to work for it, but not so long that training completely consumes your life. The half marathon is my favorite distance to run, so here are my top tips for training for your first!

Fuel up
During my long training runs, I always bring some sort of fuel with me. Running for such a long period of time requires a lot of energy, so I make sure to have a continuous supply of calories coming into my body so I don't end up hitting the "wall." As a general rule, I aim to consume 150 to 200 calories for every hour of running, so, for me, this means that I eat or drink something every six or so miles. My favorite sources of fuel are GU and Shot Bloks because they're convenient, but packets of honey, jelly beans, Swedish fish—pretty much anything that gives you quick energy—will work!

Health.com: Yes, You Can Run a 10K!

Try the run-walk method
One of the biggest misconceptions about training for your first half marathon is that you need to run continuously from start to finish. Instead of running full out and then getting tired and discouraged, try adding some scheduled walking breaks into your runs. For instance, during my long training runs, I would sometimes alternate nine minutes of running with one minute of walking to allow myself time to catch my breath and give my body a little rest. But, I didn't lazily walk during that minute. I kept up a good pace and tried to cover as much ground as possible. When it was time for me to start running again, I always felt more energized, which helped me keep up my pace, and knowing that I had a break coming soon helped keep me mentally strong when the run got really challenging.

Record your runs
When training for a half marathon, I always keep a record of my runs (on my blog and/or calendar) to track my progress and keep me motivated. I document information about my training runs, including the distance, time, type of workout, gear used, and how I felt during and after. If you're looking to lose weight, you can also note your progress on the scale in your records. Keeping tabs on my progress and seeing how far I've come during my training is really motivating and helps me on track to achieving my goal on race day.

Keep reading for three more helpful training tips.

We are pumped to share one of our favorite stories from Health here on FitSugar.

By Cynthia Sass, MPH, RD

How much do you hate weighing yourself? According to a UK survey, some women would rather be seen naked by a colleague or get dumped by a boyfriend than weigh themselves after the holidays. I can't vouch for the scientific accuracy of the survey, but the sentiments sound familiar.

Many people do delay weighing themselves. They wait until later in January to see how many pounds they packed on with holiday-related food and drinks. And I'm here to tell you that you don't have to weigh yourself at ALL. That's right, just skip it. Madness you say?

Not really. In my private practice, I've found that for some people, the scale is nothing more than a simple reality check, much like reviewing a bank statement. But for others, being weighed, even by themselves in private, is just too difficult. If that sounds like you, here are 5 reasons you can skip it.

Health.com: To Lose Weight for Good, Change Your Relationship (With Food!)

The scale can trigger emotional eating
For many, when the number isn't what they want to see, anger, self-doubt, or judgment sets in, which can lead to giving up on healthy goals, giving in to emotional eating, and getting seriously stuck. I recommend banishing the scale altogether. Some stash it way back in a closet or on a high shelf, others toss it in the trash, and some have a grand old time smashing it to pieces. The goal isn't to give up on losing weight, but simply to let go of the association between that number and your mood, motivation, confidence or self-esteem. And while this may seem odd coming from an RD, the truth is, you don't really need a scale to know if you're on the right track.

Your weight doesn't tell the whole story
When you are eating right, it can change the way your clothes fit, the quality of your skin, and improve your energy level and endurance. But the scale may not show those changes. When you weigh in, you're measuring everything that has weight, including not just your body fat, muscle, and bone tissue, but also water weight (which can fluctuate wildly), undigested food (even if it all gets burned off later), and waste that your body hasn't yet eliminated. So if, for example, you're retaining water, your weight can be higher, even if you've lost body fat.

Keep reading for three more reasons you can skip weighing yourself.

We are pumped to share one of our favorite stories from Health here on FitSugar.

By Health.com

Want to run or walk outside? Cold symptoms — and cold air — don't have to keep you sidelined. Just read this stay-warm guide first.

How weather makes you winded
Winter can make outdoor exercise a real drag. That's because cold air causes your chest to tighten, your nose to drip, and your throat to clog up with mucus, making breathing more uncomfortable. The upside: Getting moving will help your congestion.

Health.com: Winter-Proof Your Run

The warm-up
Slowly ease into outside exercise with a 10-minute walk first. This will help acclimate your lungs to the weather and fend off symptoms, says Asa Andrew, MD, author of Empowering Your Health.

Keep reading for two more tips.