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buy a new phone

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save up money

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A Simple Trick on How to Save Up A Lot of Money Fast

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get a job

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start eating better

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Most health experts recommend that you eat a balanced, healthy diet to maintain or to lose weight. But exactly what is a healthy diet?

It should include:

Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)

Fat (found in animal and dairy products, nuts, and oils)

Carbohydrates (found in fruits, vegetables, whole grains, and beans and other legumes)

Vitamins (such as vitamins A, B, C, D, E, and K)

Minerals (such as calcium, potassium, and iron)

Water (both in what you drink, and what's naturally in foods)

Dieting or not, everyone needs a mix of those nutrients, ideally from foods. A good general rule is to use MyPlate, which makes it easy to envision just how much of each food type to include in your meal.

Fill half your plate with fruits and vegetables. Split the other half between whole grains and lean protein. Stick to your calorie "budget," because when you're working on losing weight, you need to burn more calories than you eat or drink.

Exactly how many calories you should get per day depends on your goal, your age, your sex, and how active you are. A dietitian can help you figure that out. Don't cut your calories too much, or your diet is going to be hard to stick with and may not give you the nutrients your body needs.

More tips:

Choose nonfat or 1% milk instead of 2% or whole milk.

Pick lean meat instead of fatty meat.

Select breads and cereals that are made with whole grains and are not prepared with a lot of fat.

You don't have to completely avoid all foods that have fat, cholesterol, or sodium. It's your average over a few days, not in a single food or even a single meal, that's important.

If you eat a high-calorie food or meal, balance your intake by choosing low-calorie foods the rest of the day or the next day.

Check the food labels on packaged foods to help you budget fat, cholesterol, and sodium over several days.

That's just the start of what you might want to know about nutrition for weight loss. Keep learning as much as you can, including the following terms.

Continued

Calories are a measurement, like an inch or a tablespoon. They note how much energy is released when your body breaks down food. The more calories a food has, the more energy it can provide to the body.

When you eat more calories than you need, your body stores the extra calories as fat. Even low-carb and fat-free foods can have a lot of calories that can be stored as fat.

Proteins help repair and maintain your body, including muscle. You can get protein in all types of food. Good sources include fish, meat, poultry, eggs, cheese, nuts, beans, and other legumes.

Your body needs some fat. But most Americans get too much of it, which makes high cholesterol and heart disease more likely.

There are several types of fats:

Saturated fats: found in cheese, meat, whole-fat dairy products, butter, and palm and coconut oils. You should limit these. Depending on whether you have high cholesterol, heart disease, diabetes, or other conditions, a dietitian or your doctor can let you know your limit.

Polyunsaturated fats: These include omega-3 fatty acids (found in soybean oil, canola oil, walnuts, flaxseed, and fish including trout, herring, and salmon) and omega-6 fatty acids (soybean oil, corn oil, safflower oil).

Monounsaturated fats: These come from plant sources. They're found in nuts, vegetable oil, canola oil, olive oil, sunflower oil, safflower oil, and avocado.

Cholesterol: Another type of fat found in foods that come from animals.

Trans fat: Some trans fat is naturally in fatty meat and dairy products. Artificial trans fats have been widely used in packaged baked goods and microwave popcorn. They're bad for heart health, so avoid them as much as possible. Look on the nutrition facts label to see how much trans fat is in an item. Know that something that says "0 g trans fat" may actually have up to half a gram of trans fat in it. So also check the ingredients list: If it mentions "partially hydrogenated" oils, those are trans fats.

Continued

Carbohydrates give your body fuel in the form of glucose, which is a type of sugar. Adults should get about 40% to 55% of their calories from carbohydrates. Most Americans eat too many carbohydrates, especially processed carbs, leading to obesity, prediabetes, and diabetes.

Some carbs are rich in nutrients. Those include whole grains, fruits, vegetables, and legumes.

Other carbs are sugary and starchy, and not high in nutrients. You should limit those, which include candy, pastries, cookies, chips, soft drinks, and fruit drinks.

Vitamins help with chemical reactions in the body. In general, vitamins must come from the diet; the body doesn't make them.

There are 13 essential vitamins. Your body can store vitamins A, D, E, and K, and it can be a problem if you get too much of them. Vitamin C and the B vitamins don't build up in your body, so you need to keep getting them regularly in your diet.

Minerals, like vitamins, must come from the diet. Your body needs them, but it can't make them.

You need more of some minerals (such as calcium, potassium, and iron) than others. For instance, you need only small amounts of the minerals zinc, selenium, and copper.

Water has no calories or nutrients, but it keeps you hydrated. It also makes up 55%-65% of body weight. You can drink water or get it from foods that naturally have water in them, like fruits and vegetables.

Sources

SOURCES:

U.S. Department of Agriculture.

Academy of Nutrition and Dietetics: "Protein and the Athlete -- How Much Do You Need?"

CDC: "Protein," "Saturated Fat."

FDA: "Questions and Answers Regarding Trans Fat."

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Most health experts recommend that you eat a balanced, healthy diet to maintain or to lose weight. But exactly what is a healthy diet?

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get esthetics license

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buy a car

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Step 1 - Research
Many people buy cars based on what they look like or what they are familiar with. Instead of buying the same type of car that you've always driven, it may be wiser to list the attributes you are looking for, and then do some research. Really think about what you want versus what you need. For example, do you care most about safety, size, cargo space, reliability, etc? There are great resources on the internet and in bookstores for car reviews. Come up with a list of options that would fit your needs.

Step 2 - Find Financing
Once you know what you are looking for, think about if you would like to buy new, used, or lease. What financing options are realistic for you based on your income and credit? You can visit our articles on these topics for more information. Don't borrow more money than you are comfortably able to repay. Your credit score will directly impact the interest rate you will pay on your loan. For example, an individual with a FICO score of 720 is likely to be offered a loan for about 5.75%. Same loan amount, but applicant B has a credit score of 660. Interest rate is likely to increase to about 9.2%, and this will cause the monthly payment to be $15-$20 higher.

Step 3 - Take Your Time
Now that you have a better idea of your price range, start shopping around for selection and dealer incentives for your particular car choices. Do not rush out and buy the first car you see on an impulse. It's better to exercise some patience and be sure about your choice. Be wary of any dealers that make you feel rushed into buying something. Shop online as well as in person --- that helps you compare prices for similar models.

Step 4 - Negotiate
Once you have found a vehicle you are comfortable with, you may want to try and negotiate for a price that you feel is fair. You're not obligated to accept any offer - be polite, but stand firm with what price you have predetermined from your budget. You can let the dealer know that you are shopping around with other dealers or sellers. If you know your budget and price, you can shop around and let other sellers know what price you have been offered so they have an opportunity to beat the competitor's price. Another option is buying from a private seller, but understand that those transactions won't come with any warranty or service support.

Step 5 - Take Precautions
Once you have the car chosen, take your time with all the paperwork and also make sure to test drive the car. If you are buying used, get the vehicle accident history from Car Fax and also get any and all paperwork regarding the maintenance history. Also, it's a good idea to get the vehicle inspected by a neutral third party mechanic --- the cost of an inspection is well worth the comfort level knowing the vehicle is safe. Be mindful about feeling overly pressured. This is a big decision and you should proceed at your own pace.

Step 6 - Determine Payment Amount
Getting a lower monthly payment isn't always the best route. Sometimes a dealer will simply increase the number of months on your loan in order to lower your monthly payment, but that often means you'll pay much more in interest over the life of the loan. Be careful about ending up in car loans that last 6, 7, or 8 years --- that's a long time to have a car payment (and it's a lot of interest to pay). Also be careful about getting lured into many additional extras like "extended warranties" the dealer may try to include at the end.

Step 7 - Consider Other Costs
Your total transportation expense will include the vehicle payment, as well as everything else - insurance, gasoline, oil changes, ongoing maintenance, license plate fees, etc. Make sure that you have added all potential costs into your budget. Once everything looks good, you're ready to buy the car.

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Step 1 - Research Many people buy cars based on what they look like or what they are familiar with. Instead of buying the same type of car that you've always driven, it may be wiser to list the attributes you are looking for, and then do some research.

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move out

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A Millennial's Guide to Moving Out of Your Parent's House

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As of April 2015, only about 67% of the approximately 63 million millennials in the U.S. were living independently.

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graduate high school