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    Does Your Diet Always Go By The Wayside By Dinner? Follow These 5 Strategies To End The Madness

    Does Your Diet Always Go By The Wayside By Dinner? Follow These 5 Strategies To End The Madness

    No matter how dedicated you are to your weight-loss plan, dinner always seems to be the meal that throws people off, and the culprit isn’t always what you’re eating.


    Sure, you might have planned to cook healthy meals, but you’ve also got to consider when you’re eating, what you’re drinking, and what the rest of your day has looked like leading up to your evening meal.


    “All the time the one thing I hear from clients is that they are so good during the day but then they blow it at dinner and or after dinner” says John Rayner, R.D., owner of ArcNutrition 


    “But then I ask what happened during the day that they were ‘so good?." It usually boils down to skipping breakfast, or eating too little during the day.”


    Now really contemplate that—dinner comes with a few extra choices and options that can throw you off your weight-loss game.


    For example, you likely eat breakfast shortly after waking up, so there’s no question of timing, and at lunch, you probably don’t have alcohol (at least not on weekdays).


    But when it comes time for dinner, these extra variables can complicate what you thought was just your third meal of the day.

    That might seem like a lot to consider for just one meal, but if you implement just a few simple strategies, you won’t have to worry about your meal affecting your waistline, and eventually, they’ll likely turn into lasting healthy habits.


    1) AVOID EATING DINNER LATE AT NIGHT

    “Late” can mean different things depending on your schedule, but the point here is to not wait so long to eat that you’re so ravenous and will scarf down way more than you actually wanted or needed for dinner, says Keri Gans, R.D., author of The Small Change Diet.

    Another reason to eat on the earlier side: Zeitlin recommends at least a two-hour window from table to bed.

    “By giving yourself time to digest your food before lying down, you will get a better night’s sleep and also wake up hungry for breakfast, which is the key to making sure your whole day (and night) stay on track,” she says.


    2) REACH FOR A PREPPED MEAL

    You probably hear this one a lot, but for a good reason—knowing ahead of time what you’re going to be eating takes the guesswork out of the equation, says Gans.

    Having a meal already made (or even just the ingredients ready to go), helps you avoid the temptation of choosing a less healthy meal. So plan ahead! But, if you forgot to prep something, don't worry. Just turn to a known healthy takeout meal, says Gans.

    (Check the nutritional info for that restaurant's dish before you order.) That way, even when you're out of options at home or feeling lazy, you can quickly order takeout that fits with your weight-loss goals, she says


    3) PORTION CONTROL

    You don’t have to specifically measure out your foods, but some general guidelines can help you decide what portions you should be aiming for. We suggest this combination that's extremely easy:


    one-half of your plate should be vegetables, one-fourth should be your lean meat, and the last fourth is your carbs.


    For example, if you love pasta, there’s no need to give that up for weight loss—just make the veggies the star of the dish and the noodles the "side."


    4) LIMIT ALCHOHOL

    “You can drink alcohol and still lose weight, but it can easily backfire if you are drinking too much or drinking sugary cocktails,”


    Try to have alcohol no more than three nights a week, and if you are having a glass with dinner, stick to just one.


    And when it comes to choosing your booze, aim for wine or liquors like vodka or tequila, solo or with club soda to avoid anything too sugary.


    Beer can be more filling, causing you to eat less of your food and then binge later.


    (Alcohol amps up hunger and lowers your inhibitions, leading you to that late-night slice of pizza.)


    5) 
    DRINK WATER BEFORE A MEAL

    Speaking of dinnertime beverages, one 2015 study from Harvard University found that when adults drank about 16 ounces of water 30 minutes before their meals, they ended up eating far fewer calories during that meal compared to those who just imagined their stomachs were full.


    The result: Twelve weeks later, they had lost an extra 2.6 pounds. Try the bottom's-up tactic:


    Drink one (if not two!) glasses of water even before you dish out your plate.

    The Top 21 Best Healthy Snacks

    The Top 21 Best Healthy Snacks

    Go to town with these healthy snacks that weigh in at less than 200 calories


    A great life, abundance, your paycheck: Some things should only come in size XL. But at snack time, smaller really can be better—even if your appetite feels super-sized. It's just a matter of figuring out the right type of food to keep you away from hungry and fully satisfied.

    That's why you might feel a bit like Goldilocks when you're choosing a snack. Weight loss strategies can be tough to learn and follow. You don't want to eat so much that you aren't hungry for the next meal, but you still want the snack to be nutritious and filling. It can be a tricky balance—which is why we pulled together this extensive (and nutritionist-approved) list of healthy snacks. Read on for the 21 snacks that will leave you satisfied and prevent a hanger strike at work.

    tomato slices with feta and olive oil
    SLICED TOMATO WITH A SPRINKLE OF FETA AND OLIVE OIL

    Calories: Approximately 110

    Lunch left something to be desired? This savory dish will make your taste buds happy.

    larabar blueberry muffin

    PHOTOGRAPH COURTESY OF LARABAR
    BLUEBERRY MUFFIN LARABAR

    Calories: 190

    Enjoy this breakfast-inspired snack before a morning meeting and that Danish won't look so damn good.

     

    BANANA

    Calories: 105

    Naturally prepackaged goodness you can take anywhere, with the added benefit of cramp-preventing potassium.

    1/2 CUP EDAMAME (MEASURED SHELLED)

    Calories: 94

    Eating this protein-packed pick-me-up out of the shell will help make the healthy snack last longer.

    QUAKER ORGANIC INSTANT OATMEAL (REGULAR FLAVOR)

    Calories: 150

    This speedy fiber- and protein-packed breakfast also makes for a warm, filling snack.

    YOPLAIT LIGHT YOGURT (FRUIT FLAVORS)

    Calories: 90

    This bone-building goodie provides 20 percent of your RDA for calcium and vitamin D.

    8 SHRIMP AND 4 TBSP COCKTAIL SAUCE

    Calories: About 130

    The perfect appetizer—and no one at the table will know you're counting calories.

    kind bars fruit and nut
    PHOTOGRAPH COURTESY OF KIND
    KIND BARS FRUIT & NUT

    Calories: 200 

    Stash bars in your glove box to help you resist the lure of the drive-thru when you're on the road.

     

    1 CUP BABY CARROTS WITH 2 TBSP HUMMUS

    Calories: Around 100

    The crunchy texture keeps choppers busy, and tangy hummus feeds your need for comfort food.

    1 1/4 OZ TURKEY JERKY

    Calories: Around 110

    When you must have meat, chew on this low-cal, low-fat power snack.

    1 C VEGETABLE JUICE, SUCH AS V8, AND 2 OZ OSCAR MAYER OVEN-ROASTED TURKEY BREAST

    Calories: 114

    An antioxidant and protein-rich hunger-buster.

    1 TBSP PEANUTS AND 2 TBSP DRIED CRANBERRIES

    Calories: 130

    Toss together this pared-down trail mix and pre-measure into plastic baggies.

    1 CUP STRAWBERRIES AND 3 TBSP REDDI WHIP

    Calories: 67

    For a totally guiltless dessert, dish up a bowl of this sweet, fiber-rich combo.

    1 CUP RASPBERRIES WITH 2 TBSP FAGE TOTAL 0% YOGURT AND 1 TSP HONEY

    Calories: 102

    This sweet mix does the job until you can break away from your desk for a full meal.

    2 EGG WHITES WITH 1 SLICE WHOLE-WHEAT TOAST

    Calories: Around 115

    This protein-and-carb duo gives you a light but energizing start when you have a belly-busting lunch on your calendar.

    5 HERSHEY'S SPECIAL DARK CHOCOLATE KISSES

    Calories: 105

    A cocoa fix that's equally rich in chocolaty taste and disease-fighting antioxidants—what more could you want in a snack?

    1 OZ YELLOWTAIL AND 1 OZ TUNA SASHIMI WITH 1 PACKET KIKKOMAN INSTANT TOFU MISO SOUP

    Calories: Around 120

    Have it pre-party: The protein will keep you from wiping out the buffet.

    18 FAT-FREE ROLD GOLD TINY TWISTS

    Calories: 110

    Kill a carbs-and-salt craving in a single snack session.

    4 MORNINGSTAR FARMS VEGGIE MEATBALLS WITH 1/4 CUP TOMATO SAUCE

    Calories: 116

    These vegetarian balls hit the spot.


    CHOCOLATE MILK (1 CUP NONFAT MILK + 1 TBSP HERSHEY'S LITE CHOCOLATE SYRUP)

    Calories: 110

    Quell your inner cocoa monster and get a hit of calcium.

    peanut butter rx bar
    1/2 PEANUT BUTTER RXBAR

    Calories: 110

    This peanut bar tastes like something you'd get from the vending machine, minus all the calories and sugar.

    Do Waist Trainers Actually Work: The Surprising Truth To Waist Training And Its Benefits

    Do waist trainers work, The benefits of waist training

    What is waist training? Do they actually help you lose inches off your waist and successfully show off your curves?

    Waist trainers are concealed apparel, which aid in reducing your waistline and hiding excess fat instantly. Waist training is a method which if practiced consistently overtime, can take off permanent inches off your waist and help you achieve an hourglass, more curvy shape. They enhance your curves to give you a sleek and slender but curvy appearance. As a domino effect they are also attributed in helping to maintain a stricter diet and assist in daily workouts by suppressing your appetite, and help with posture during strength training.

    Do waist trainers really work? YES, they do work. Whether you just want an instant hourglass figure without going through the process of working out or following a diet, or if you want to lose weight over time, which must be combined with an exercise and diet plan, waist training will help you in both cases. Here's an article with more details on how to use a waist trainer to lose weight.

    As women, we definitely know the struggle of having a tummy or a little belly “pooch” that can lower our self-esteem. Not only can it affect our confidence, but it can sometimes get in the way of us channeling our inner Beyoncé in that tight fitting mini dress.

    In this article we will share strategies that will not only help you shed inches off your waist, bring those sexy curves out, but also shed some light on the unknown benefits of waist training

    There are many benefits to waist training. In fact, most ladies are surprised by how much they thought they knew about such a controversial shapewear garment, known as the “waist trainer” or “waist cincher”. Below, we will shed some light on the advantages of waist training.

     

    1. Reduced Waist Size

    Waist cinchers contain an internal lining made from steel or plastic strips which support the structures. This creates an attractive hourglass figure by compressing your body while the garment is hooked. With consistent wear, the recommended time for maximum results being up to 8 hours a day, the waist trainer will gradually compress your belly to create an hourglass figure. The key to this being “gradual” change so be sure to start off with the correct size, and slowly move your way to a smaller size waist cincher.

    1. Enhanced Workouts

    While waist training can help enhance your workout, it should not be used in all cases. Do NOT use a waist trainer in the following exercises:

    • Crunches
    • Swimming
    • High Intensity Interval Training (The tightness of the waist trainer can restrict your oxygen intake.)

    Exercises to incorporate a waist trainer:

    • Strength Training such as dead lifts or when lifting weights while wearing your waist trainer you will sweat more and thus burn fat faster. It also assists in keeping your back straight and ensuring you hold your core tight.
    • Running and cardio: We absolutely love the combination of waist training and cardio! Use while on a machine like a treadmill, Stairmaster, elliptical or outside.
    • Pilates, Planks, Side Planks
    • There are many other exercises that can be enhanced with a waist trainer. Be on the lookout for our next article where we will be going over them in depth.

     

    1. Improved Posture

    Due to the sturdy build of the waist training garment it naturally causes the person wearing it to maintain correct posture. By keeping your back straight, when standing and sitting, your posture remains uncompromised. And since we are creatures of habit, after a period of waist training, even when we are not wearing a waist trainer we continue to keep that same posture for the long term. This can prevent future back, spine, and hip issues. This is extremely beneficial to ladies who have a desk job where they have to sit for long periods of time.

     

    1. Helps Injuries

    Did you know that wearing waist trainers can strengthen your back and help you with injuries you have experienced in the past? Yes, wearing waist trainers is beneficial in this aspect. It also prevents osteoporosis and other disorders such as fibromyalgia and arthritis.

     

    1. Helps with Menstrual Cramps

    Many women find it helpful to wear waist cinchers to help alleviate the pain of menstrual cramps when they are on their period. Not having to worry about experiencing pain while working or while on the go is a huge relief.

    When wearing the corset, the framing puts pressure on the midsection including the peritoneal organs which help with uterine contractions. The pressure of this massively relieves pain in the midsection area.

    In summary, the benefits of waist training are substantial and have helped countless amounts of ladies like me to get the perfect Kim Kardashian or Amber Rose curves. Remember Waist trainers are the key to achieving a curvier figure if you don’t already have it naturally. Along with a consistent healthy balanced diet and daily exercise, you can achieve the hourglass figure!

     Electric Curves waist trainers has helped thousands of women lose weight, shed inches off their waist, and look and feel their best.  

    Not sure which one to buy? Check out the best waist trainers below

    Kim Kardashian Waist Trainer

    - An everyday waist trainer with 3 hooks so you can adjust easily if you lose or gain weight.

    Checkout The Kim Kardashian Waist Trainer Here

     

    Waist Trainer Vests

    - Comes with adjustable shoulder straps and covers your back for improved posture and extra support

    Checkout Our Waist Trainer Vests Here

    Everyday Waist Trainers


    Checkout Everyday Waist Cincher Collection Here

     

    Or View our Full Shapewear Collection Here

    How To Use A Waist Trainer To Lose Weight: 6 Tips To A Smaller Waist

    How To Use A Waist Trainer To Lose Weight: 6 Tips To A Smaller Waist

    Welcome To Our Waist Training 101 Education Series: So How Do You Use A Waist Trainer To Help You Lose Weight?

    The answer? If you really want to trim those inches off your waist you must combine waist training with a solid diet and weight loss program. We have worked with countless women who combine waist training with healthy eating habits to help shed inches of their waists.


    A waist trainer alone is not going to magically melt away all your unwanted fat which is the total opposite of what everyone (especially celebrities) are telling you. 
    We are here to shed some light on a number of essential diet tips which will assist in your journey to achieving a smaller waist.


    1. Consume Small Meals

    Make it a point to eat as many as six small meals throughout the day instead of consuming three large meals. By eating smaller portions more often throughout the day the body is provided the nutrients it needs to enhance your metabolism.

    Wearing a waist trainer can actually reduce your appetite. A waist trainer acts as an external LAP band and physically restricts your stomach, thus can make it very hard to overeat. This makes it much easier to eat smaller meals throughout the day and is one of the main benefits of wearing a waist trainer.

     

    2. Control Unhealthy Carbs Intake

    By reducing your intake of calorie-dense carbs you are automatically reducing the amount of calories you consume. This, in turn, forces your body to burn fat stored around your midsection for energy, rather than the sugars it takes from carbohydrates


    3. Portion Control

    So many times we see someone lose lot of weight only to revert back to their old ways and habits. That is why it is important not to deprive yourself of the foods you like. Instead, utilize portion control. Rather than eating the whole bag of chips, or the entire box of cookies, prepackage your favorite snacks in portions you've measured out. This will also help you to eat smaller meals throughout the day, which is key to increasing your metabolism.


    4. Eat More Fiber

    Consume food items which are rich in fiber so you feel fuller for a longer period of time, thus eliminating the urge to consume unhealthy snacks.

    5. Drink More Water

    Avoid sugary, high calorie beverages and instead replace with water. By drinking more water, especially with meals, you are able to get much fuller much quicker which helps you to eat smaller meals throughout the day. We recommend getting a 32oz+ insulated water bottle which makes it much easier to drink more water.

    6. Refrain from Eating Before Bed

    Finally, make it a point to have your dinner several hours before going to sleep which will help your body burn those calories even before bedtime.

    With shapewear and waist training it is absolutely possible to get that amazing hourglass appearance. By following these diet tips and maintaining a healthy exercise plan, you are on your way to that look you’ve always wanted. Incorporating a workout regimen of three to four days a week consisting of cardio, strength training, abdominal/oblique training, and high intensity interval training, over time you can kiss those pesky love handles and ab fat goodbye!

    Types of Waist Trainers - Which One is Best?

     


    Amber Rose Leopard Style Waist Trainer | S - 6XL

    Like nothing we have ever had-Limited leopard style under-bust waist trainer worn by the stars! This steel boned waist trainer combines breathable, stunning comfort with super cinching! Look good and do it in style.

    It looks great but it's also one of the most comfortable and flexible waist trainers on the market and can be worn while sleeping, working out, and through out the day.  Wear this under or over your attire. 

    • 16 Flat and Spiral Steel Bones
    • Short/Average Torso Length
    • Dimensions: 9.5" Front Center / 8.75" Back / 7.25" Side
    • 100% High Strength Woven Lace Fabric
    • 100% Satin Trim & Modesty Panel
    • Waist Tape Reinforcement for Enhanced Waist Training
    • Rigid Split Front Steel Busk
    • Moderate/Extreme Curve Silhouette


                  Cotton Under-bust Black Waist Trainer Vest (Style 1028)

                  The 1028 style Max Curve / max support vest trainer features adjustable straps for a comfortable and secure fit you can rely on all day. The high-cut design smooths pesky back fat around your bra. .

                  Dual layered with a latex exterior and ultra comfortable cotton interior. Creates an extra-tight squeeze. Wear it for instant curves, better posture, decreased appetite, and a sexy flat stomach. Over time, you’ll love watching your waistline slim for naturally sexy curves.

                  • Curve: Moderate / Extreme
                  • Torso Length: Short / Standard
                  • Dimensions: 9.5" Front / 8.75" Back / 7.25" Side

                   

                    Kim Kardashian Waist Trainer
                    Kim Kardashian Thermal Under-bust Waist Trainer

                    The Kim Kardashian thermal under-bust waist trainer is a ridiculously comfortable trainer that "hugs the body" without an extreme cinch. And, because it is relatively short, it will fit most body types and torso lengths. The cotton material is ultra breathable for comfort.

                    • Curve: Moderate / Extreme
                    • Torso Length: Short / Standard
                    • Dimensions: 9.5" Front / 8.75" Back / 7.25" Side

                     

                    The zipper front conceals and smooths the hook and eye front closure. This design closes in the front with two rows of hooks and eyes and includes a front zipper overlay panels to hide the hook and eye closures. 

                    Wear it for instant curves, better posture, decreased appetite, and a sexy flat stomach. Over time, you’ll love watching your waistline slim for naturally sexy curves.

                    • STRONG Compression Level
                    • Targets and shapes the abdomen and back and improves posture
                    • Front hook and eye closure with 2 rows for customized comfort
                    • 9 steel bones for superior support and shaping
                    • Front slimming zipper panel