For many, the key to successful weight loss is eating more throughout the day and ending with an early, light dinner. Eating late can lead to sleep issues or cause you to eat more calories than you would if you ate earlier. If you're trying to turn your dinner habits around but can't seem to shake the 9 p.m. fridge stop, here are tips on how to make your light dinner a success.

1. Plan ahead: Skipping meals or cutting calories during the day can make it hard to focus on anything other than eating everything you can find later that night. Don't set yourself up for failure; focus on eating these healthy filling foods during the day and don't skip out on breakfast or lunch. If you're craving a treat, try eating it earlier in the day so that you aren't choosing sugary, high-carb foods at night since it's harder to burn off.
2. Keep temptations away: If you're guilty of mindless snacking on the couch at night, keeping temptations in your kitchen will only make it that much harder to wean yourself from the habit. Keep junk food, dessert, and other unhealthy snacks out of your pantry and fridge so you don't have to test your willpower every night.
3. Go for filling: A light dinner doesn't have to mean you're hungry again almost as soon as you finish. Choose lean protein, high-fiber foods to keep you satisfied without wanting to reach for seconds or thirds. A light dinner of one of these fish recipes will be flavorful and filling enough to satisfy any craving, and these vegetarian meals offering complete protein under 400 calories will help you stay full without gorging yourself.
4. Signal an end: Tell yourself the kitchen is closed after a certain time so you don't keep wandering back in trying to find something to eat. Have a cup of herbal tea or hot lemon water while you watch TV on the couch to replace that normal snacking sensation. Peppermint tea is great for soothing your stomach and calming cravings.
5. Keep it easy: Weekdays are already hectic, so make your dinner plans easy on yourself and your schedule by opting for quick 30-minute meals that are a cinch to whip up.

Done those basic strength-training moves so much you're basically a pro? Add a challenging element to your next routine with these tips.

1. Grab some weights: A medicine ball or a pair of dumbbells can be all you need to take your spot training to the next multitasking level. Adding weights to your routine saves you time while challenging more muscle groups. Use dumbbells while you perform a lunge to give your upper body a workout, or hold a medicine ball while you perform squats. This narrow squat becomes more challenging, for example, when you add an overhead squat with dumbbells to the mix.

2. Get on a ball: Adding an unstable element to any basic move will make it harder and engage more muscles while you perform the exercise. The result? You beat boredom and burn more calories just with one simple addition. You can use an exercise ball for moves like plank or crunches; print out our stability-ball workout for an entire circuit on the ball. If you prefer to balance on the BOSU, then these 10 moves you can do with a BOSU should be in your workout rotation.

3. Vary it up: Once you've learned the basics, it's time to add variations that help you focus on different areas.
When you're ready for a challenge, here are some of our favorite variations on basic moves:

• Advanced push-up variations
• Plank variations to tone your entire body
• Squat variations to challenge your lower body
• Five ways to do a lunge

Summer is all about showing skin, but if strapless dresses and tank tops don't enthuse you, here are three ways to stand taller and tone back and shoulder muscles to look your best in any outfit. Incorporate these moves into your daily routine to see results before you know it.

Lying Overhead Reach

• Lie on your stomach with your toes touching your mat and heels facing the ceiling. Lift your chest up as high as possible, using your lower back muscles to lift.
• Place your arms straight at your side with your palms facing down. In one fluid motion, move your arms from your side to over your head, extended straight with hands touching in front of your head. Make sure you keep your chest and head up while your arms reach overhead.
• Return hands back to starting position to complete one rep. Do 15-20 reps.
• See how to do the lying overhead reach here.

Tipping Row

Work your posterior muscles, like your hamstrings, butt, and upper back, to stand tall and look toned. You'll need a set of dumbbells to do this move.

• Start by grabbing a set of five- to eight-pound dumbbells and standing with your feet hip-width apart, holding the dumbbells by your side. Lift one leg back and tip your torso forward so you are balancing on the opposite leg.
• Once your body is parallel to the floor, your arms should be straight, facing the floor. Move your arms in a rowing motion by bending your elbows and pulling them back, pushing your shoulder blades together.
• Complete the row by extending your arms back down to the floor. Come back to standing position.
• Do two to three sets of 10 on each leg.

Up-Down Plank

The act of moving up and down in this plank variation will help sculpt your arms and shoulders.

• Come into a plank position with your arms and legs straight; hands should be underneath your shoulders and your feet hips-width distance apart. Engage your core and keep your back neutral — keep your navel drawn in so you don't create a curve in your lower back.
• Keeping your torso parallel to the floor, lower your right forearm to the mat and then the left, coming into elbow plank (resting on your forearms). Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. Try to avoid swaying the torso from side to side.
• Repeat for a total of 10 reps, and then reverse the direction for another 10 reps. See the up-down plank in action in our video.

Flexibility is an important part of your workout routine, since stretching your muscle fibres helps increase your fitness level, prevent injury, and stay agile and well. These daily must-dos will help you become more flexible, whether you're just trying to touch your toes or if you're aiming to finally be able to do the splits.

1. Start in the morning: Wake up your body with a daily habit that will both energise you and help you become more flexible. These morning stretches you can do in bed are gentle and soothing enough to also do before bedtime. Since your muscles won't be warmed up when stretching first thing in the morning, be sure you never push your body farther than is comfortable.
2. Don't skip the cooldown: Post-workout stretches are important, especially if you're a runner or cyclist, since these types of exercises can create tight joints. Open up your body and help increase your flexibility by never skipping out on your cooldown. All it takes is a few minutes of these post-workout stretches after every workout to help your body stay flexible.
3. Roll out: It's not a secret that proper rolling techniques help loosen knots in the layer of soft connective tissue in your body (called the fascia) while also loosening tight muscles. Foam rollers are affordable and easy to use, so invest in one and do these essential foam roller exercises regularly to help you become more flexible.
4. Complement your workout: If you're serious about becoming more flexible, add yoga or pilates to your fitness routine. Both will help you stretch and strengthen all your muscles so that you'll see results as you stick with it.
5. Target problem areas: Overall stretching should be part of your flexibility routine, but taking time to focus on your tightest areas is very beneficial. If you spend a good deal of the day sitting, for example, you should focus on shoulder- and hip-opening stretches to combat it. When targeting muscle groups, try to hold stretches for few minutes before switching sides but stop if the stretch becomes uncomfortable or painful.

If you're trying to lose weight, don't let your midday meal sabotage your best intentions. Guilty of any of these mistakes? It may be time for a lunch makeover.

1. You eat out all the time: Sure, you can find healthy options at many places, even fast food restaurants, but if you're trying to take control of what's in your food, bringing lunch you've made yourself is the healthiest option. Save time and make a few extra servings of dinner; these healthy recipes make great lunch leftovers!
2. You always wash it down with juice or soda: There's nothing wrong with an occasional treat, but if your lunch seems incomplete without popping a can of soda to accompany it, you could be adding thousands of unwanted calories to your diet in a month. Diet soda can also lead to an expanded waistline, so wean yourself off juice and soda and opt for water or tea instead.
3. You don't think about nutrition: It can be easy to opt for what's fastest or cheapest when you're ordering lunch, but that midday meal should help you hit your nutritional requirements in order to keep you energized throughout the day, especially if you've got a workout on your calendar. Instead of eating yet another greasy, carby lunch, think about your recommended daily intake of important vitamins and minerals; this RDI chart will help you make healthier choices at any meal.
4. You don't eat enough: You may think that choosing a 90-calorie soup over a fast-food stop is the healthiest choice, but you've also got to make sure your meal keeps you full throughout the afternoon in order to dissuade those afternoon junk food munchies. Choose healthy lunch options that have good amounts of protein and fiber to help keep you full; if you find yourself heading to the vending machine for an afternoon snack, get in the habit of keeping healthy snacks like fruit or any of these healthy store-bought snacks at your desk when cravings strike.
5. You eat mindlessly: Let's face it, we can't always step away from our desks to enjoy lunch, but wolfing down your lunch in front of your computer can make you feel hungry soon after. Help your brain register that you're full by eating slowly and if possible take at least 15 minutes away from your desk to eat.

Flexibility is an important part of your workout routine, since stretching your muscle fibers helps increase your fitness level, prevent injury, and stay agile and well. These daily must-dos will help you become more flexible, whether you're just trying to touch your toes or if you're aiming to finally be able to do the splits.

1. Start in the morning: Wake up your body with a daily habit that will both energize you and help you become more flexible. These morning stretches you can do in bed are gentle and soothing enough to also do before bedtime. Since your muscles won't be warmed up when stretching first thing in the morning, be sure you never push your body farther than is comfortable.
2. Don't skip the cooldown: Post-workout stretches are important, especially if you're a runner or cyclist, since these types of exercises can create tight joints. Open up your body and help increase your flexibility by never skipping out on your cooldown. All it takes is a few minutes of these post-workout stretches after every workout to help your body stay flexible.
3. Roll out: It's not a secret that proper rolling techniques help loosen knots in the layer of soft connective tissue in your body (called the fascia) while also loosening tight muscles. Foam rollers are affordable and easy to use, so invest in one and do these essential foam roller exercises regularly to help you become more flexible.
4. Complement your workout: If you're serious about becoming more flexible, add yoga or Pilates to your fitness routine. Both will help you stretch and strengthen all your muscles so that you'll see results as you stick with it.
5. Target problem areas: Overall stretching should be part of your flexibility routine, but taking time to focus on your tightest areas is very beneficial. If you spend a good deal of the day sitting, for example, you should focus on shoulder- and hip-opening stretches to combat it. When targeting muscle groups, try to hold stretches for few minutes before switching sides but stop if the stretch becomes uncomfortable or painful.

Sometimes, those fries are calling your name and you can't say no — but the bloated feeling you get from the sodium overload isn't fun. If you feel like you've overdone it this weekend, get rid of the bloat with these tips that flush out salt from your body. 

1. Drink up: The best way to debloat is to flush out excess salt by refilling that water bottle all day. Add extra help — and taste — by throwing a few fresh ingredients into your water to help get rid of those toxins. Detoxifying additions to water like ginger, mint, cucumber or lemon slices are delicious and effective at helping you feel your best.
2. Eat these foods: Look for foods rich in potassium, since this electrolyte will help your kidneys flush out excess salt. When in doubt, think fresh fruit and veggies, since many have high levels of potassium. Bananas, strawberries, leafy greens, melons, citrus fruits — all of these are great sources of potassium. Don't see anything you like? Here are more foods that are high in potassium; make sure you eat some of these to help get rid of that bloat fast.
3. Stay on the move: Even if you don't feel like sweating out that excess salt, making sure you aren't being sedentary will help move things along and make you feel lighter on your feet. Keep your energy up and that excess salt moving out by taking frequent breaks from your couch or desk for a walk or stretch.

When you just don't have time to get to the gym, sneak a few minutes of calorie-burning moves into your day by throwing on sweats, turning on your favorite TV show, and doing this five-minute workout. Grab a pair of dumbbells and take a quick timeout from the couch.

Tricep Dips

The arm of your couch, a stable coffee table, or a nearby chair is all you need to target your triceps.

• Position your hands shoulder-width apart on a secured bench or stable chair.
• Move your butt in front of the bench with your legs extended in front of you. Modify by keeping your legs bent and feet placed about hip-width apart on the floor.
• Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
• Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.
• Repeat as many times as you can for one minute.

Reverse Lunge

This leg move is just as effective as the basic lunge but helps save your knees from too much stress. Hold a dumbbell in each hand while you perform this exercise to make it even more effective.

• To begin, stand tall and take a controlled lunge (or large step) backward with your left foot.
• Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
• When your left knee is almost touching the floor, hold. Then, slowly push with your left foot to raise your pelvis up a bit, then straighten your knees and return your left leg back to starting position next to your right leg.
• This completes one rep. Complete as many reps as you can in 30 seconds before repeating on your right side.

Push-Up

This basic move is effective for strengthening your upper body. You can also do them while placing your feet on your couch to add a challenging element.

• Start in the top position: palms spread out evenly next to your shoulders, with shoulders over the wrists and legs out behind you. Pull your belly button in, and keep your back straight.
• As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up.
• Do as many reps as possible in one minute.
• Watch our video on how to do a push-up to ensure that you are doing it correctly.

Read on for the rest of the workout.

Sometimes, those fries are calling your name and you can't say no — but the bloated feeling you get from the sodium overload isn't fun. If you feel like you've overdone it this weekend, get rid of the bloat with these tips that flush out salt from your body.

1. Drink up: The best way to debloat is to flush out excess salt by refilling that water bottle all day. Add extra help — and taste — by throwing a few fresh ingredients into your water to help get rid of those toxins. Detoxifying additions to water like ginger or lemon slices are delicious and effective at helping you feel your best.
2. Eat these foods: Look for foods rich in potassium, since this electrolyte will help your kidneys flush out excess salt. When in doubt, think fresh fruit and veggies, since many have high levels of potassium. Bananas, strawberries, leafy greens, melons, citrus fruits — all of these are great sources of potassium. Don't see anything you like? Here are more foods that are high in potassium; make sure you eat some of these to help get rid of that bloat fast.
3. Stay on the move: Even if you don't feel like sweating out that excess salt, making sure you aren't being sedentary will help move things along and make you feel lighter on your feet. Keep your energy up and that excess salt moving out by taking frequent breaks from your couch or desk for a walk or stretch.

You've conquered another week filled with healthy diet choices and workouts, and now you're ready for your well-deserved weekend. While resting and relaxing should be part of any weekend, make sure you don't undo the previous five days' goodness with a whirlwind of high-calorie choices. Here's an idea of just how much an indulgent three days can cost you.

Friday: Happy Hour
To unwind after work, you decide to get together with friends for a glass of merlot (119 calories). An hour later, hunger sets in, so you order a side of french fries (281 calories in 10 fries) and mozzarella sticks (330 calories in three pieces). Your weekend has just begun, and you've already indulged in 730 calories before dinnertime.

Solution: Letting loose can mean the calories add up fast, so go to happy hour with an idea of how you want to save calories. Opt for low-calorie spirits and high-protein, nonfried snack options to unwind and curb hunger without racking up the calories. Find out more tips on saving calories during happy hour here.

Saturday: Girls' Night
A night on the town can turn into thousands of unwanted calories. Starting with a slice of buttered bread from the bread basket (136 calories), moving to your
main meal — which studies have shown average at 1,128 calories — and ending with a night of two or three vodka tonics (175 calories each) means that by the time you kick off your heels, you've consumed almost a day's worth of calories (1,789) in a few hours.

Solution: Have a healthy snack like a piece of fruit or a yogurt when you're getting ready to help curb hunger and ensure you won't devour the bread basket, and then look for healthy options (read: grilled, broiled, or steamed) for your entrée. Keep serious count of how much you've been drinking at dinner — enjoying wine with your meal is great, but it can be easy to forget about all those calories when you move from the restaurant to the bar. Stick with water, or savor one glass throughout your meal. Read more tips on saving calories when dining at a restaurant here.

Sunday: Brunch
There's nothing like enjoying a sunny day with a group of friends over brunch, but that midday meal can cost you. Craving french toast? That'll be 498 calories. Sipping on two cups of coffee with cream and sugar over your meal? Another 154 calories. Add a Bloody Mary, and you've added another 125 calories. Total for your relaxing Sunday meal? 777 calories.

Solution: If you're not ready to sit down to that many calories in one meal, then make a few healthy swaps — like opting for berry pancakes with Greek yogurt and skipping the sugar and cream (or at least one) in your coffee — to make your brunch a little bit healthier. Every little bit helps; find more of our smart brunch swaps here!

Joining a new gym can be intimidating — it feels like everyone but you knows what they're doing and where to go, while you're just trying to figure out how to find the water fountain. But fear of feeling embarrassed in the gym is no reason to avoid it, especially if it means you're not exercising at all.

Read on for solutions to your biggest gym fears.

I don't know how to work the weights/machines: It's a common fear for gym newbies — showing up to the gym and then not knowing what to do. Don't let it get the best of you. Just one trip to the gym is all you need to realise that not knowing what to do is a simple problem to solve. Feeling comfortable in the gym is about knowing the basics of your most-frequented machines, so decide which pique your interest and enlist the help of a friend — or just a friendly gym employee — to show you how to set it up. Once that part is over, here are more tips for looking like a gym-going pro:

• On the elliptical: Focus on your strides per minute, keep at a medium to fast pace, and try variations like going hands-free or pressing down with your heels to work different muscle groups. Watch this for more elliptical tips here.

• On the treadmill: If you're not careful, your running form can take a hit on the treadmill. Focus on keeping your neck and shoulders relaxed and your upper body upright, not leaning forward, and keep your hands off the hand bar so you don't use it as support while you run.

• In the weight room: Don't be intimidated — the weight room is where you can build those metabolism-boosting muscles and go at your own pace. Go with a circuit workout plan and carefully choose your dumbbell weight, then find an empty spot and focus on maintaining proper form.

• In class: One of the best ways to learn basic, effective moves is to take a group fitness class, but if you're new joining one can be intimidating. Take these tips for a beginner from a fitness class instructor: show up early, tell your instructor you're new, know your limits, and find a good spot somewhere in the middle where you can see the instructor but won't be blocking everyone else's view.

More gym fears after the break.

Winter outdoor workouts may require a lot of strategic layering, but Summer runs aren't all just fun in the sun either. Protect yourself from harmful rays by making sure you've layered up with this sun-protecting checklist for your next long outdoor workout.

1. Sweat-wicking hat: For searing Summer days, you need a lightweight hat or visor that offers lots of shade without getting in your way. The Nike Featherlight tennis hat ($22) is adjustable and breathable so you won't overheat while you work out.
2. Effective sunscreen: Whether you're out on a long run or bike ride, sunscreen that stays put while you sweat is important. If your outdoor workout is going to last longer than 30 minutes, make sure you apply sunscreen about 20 minutes before you make your way out the door. If your workout is going to be long, carry a sunscreen stick like the Environmental Working Group-approved TerraSport Face Stick SPF 28 ($10) and reapply every 1-2 hours. Learn more about how to pick a safe sunscreen here.
3. Sport sunglasses: Your regular pair of sunglasses may block UV rays just as well, but if your workout is on the longer side you may want to invest in a pair of sport-specific sunglasses. These have details that you'll appreciate as you sweat through a hot-weather workout: nonslip nose pads, durable construction, and comfortable frames. Of course, look for lenses that block 100 percent of UVA and UVB rays; these Oakley Twentysix.2 sunglasses ($130) offer everything you need in sport sunglasses and have a stylish side too.
4. UPF clothing: If you're fair-skinned or spending lots of time in high elevation or on the water, opting for UPF-rated workout clothes is a good idea. These clothes are rated based on how well they protect you from UV radiation; while all clothes provide some UV protection, clothes with a rating of UPF 15 or higher are constructed specifically to ensure they block many of these rays. Learn more about choosing UPF clothing here.

Joining a new gym can be intimidating — it feels like everyone but you knows what they're doing and where to go, while you're just trying to figure out how to find the water fountain. But fear of feeling embarrassed in the gym is no reason to avoid it, especially if it means you're not exercising at all. Read on for solutions to your biggest gym fears.

I don't know how to work the weights/machines: It's a common fear for gym newbies — showing up to the gym and then not knowing what to do. Don't let it get the best of you. Just one trip to the gym is all you need to realize that not knowing what to do is a simple problem to solve. Feeling comfortable in the gym is about knowing the basics of your most-frequented machines, so decide which pique your interest and enlist the help of a friend — or just a friendly gym employee — to show you how to set it up. Once that part is over, here are more tips for looking like a gym-going pro:

• On the elliptical: Focus on your strides per minute, keeping them between 140 and 160, and try variations like going hands-free or pressing down with your heels to work different muscle groups. Read more beginner elliptical tips here.
• On the treadmill: If you're not careful, your running form can take a hit on the treadmill. Focus on keeping your neck and shoulders relaxed and your upper body upright, not leaning forward, and keep your hands off the hand bar so you don't use it as support while you run.
• In the weight room: Don't be intimidated — the weight room is where you can build those metabolism-boosting muscles and go at your own pace. Go with a circuit workout plan and carefully choose your dumbbell weight, then find an empty spot and focus on maintaining proper form.
• In class: One of the best ways to learn basic, effective moves is to take a group fitness class, but if you're new joining one can be intimidating. Take these tips for a beginner from a fitness class instructor: show up early, tell your instructor you're new, know your limits, and find a good spot somewhere in the middle where you can see the instructor but won't be blocking everyone else's view.

More gym fears after the break.