50 Bodyweight Exercises You Can Do Anywhere

 50 Bodyweight Exercises You Can Do Anywhere

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.

Full Body

1. Inchworm

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

2. Tuck Jump

Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!

3. Bear Crawl

Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).

4. Mountain Climber

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

5. Plyometric Push-Up

Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.

6. Stair Climb with Bicep Curl

Turn those stairs into a cardio machine—no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

7. Prone Walkout

Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.) Bodyweight Exercise: Prone Walkout

8. Burpees

One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

9. Plank

Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

10. Plank-to-Push-Up

Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Legs

11. Wall Sit

Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.

Bodyweight Exercise: Wall Sit

12. Lunge

Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

13. Clock Lunge

Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

14. Lunge-to-Row

Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.

15. Pistol Squat

There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.

16. Lunge Jump

Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!

17. Curtsy Lunge

Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

18. Squat

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

19. Single Leg Deadlift

Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

Bodyweight Exercise: Single Leg Deadlift

 20. Squat Reach and Jump

Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

21. Chair Squat Pose

Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

22. Quadruped Leg Lift

Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

23. Step-Up

This may be self-explanatory, but just in case—find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.

24. Calf Raise

From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion. Bodyweight Exercise: Calf Raise

Chest & Back

25. Standard Push-Up

There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

26. Dolphin Push-Up

Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)

27. Contralateral Limb Raises

Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm. Bodyweight Exercise: Contralateral Limb Raises

28. Donkey Kick

It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

29. Handstand Push-Up

Fair warning: This move is for the pros. Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you—safety first! Bodyweight Exercise: Handstand Push-Up

 PIN IT

30. Judo Push-up

From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.

31. Reverse Fly

For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

32. Superman

Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional. Bodyweight Exercise: Superman

Shoulders & Arms

33. Triceps Dip

Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

34. Diamond Push-Up

Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.

35. Boxer

Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms—like you’re in the ring!

Bodyweight Exercise: Boxer

36. Shoulder Stabilization Series (I, Y, T, W O)

OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).

37. Arm Circles

Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise. Bodyweight Exercise: Arm Circles

Core

38. L Seat

Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

39. Rotational Push-Up

Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

40. Flutter Kick

Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!

41. Dynamic Prone Plank

Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

42. Side Plank

Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

43. Russian Twist

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?

44. Bicycle

Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet. Bodyweight Exercise: Bicycle

45. Crunch

Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

46. Segmental Rotation

Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

47. Shoulder Bridge

Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor. Bodyweight Exercise: Shoulder Bridge

48. Single Leg Abdominal Press

Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

49. Double Leg Abdominal Press

Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

50. Sprinter Sit-Up

Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

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8 Ways to Keep Your Mouth Healthy

Brushing, flossing, and rinsing are the ABCs of oral health, but they're only the beginning. A marvelous mouth takes more than squeezing paste out of a tube -- think improving your toothbrushing technique, ditching the daily soda habit, and saying good-bye to cigarettes.

David Leader, DMD, an assistant clinical professor at Tufts University School of Dental Medicine in Boston, outlines eight oral care musts for a healthy mouth.

1.     Pay a visit. If you're prone to ditching the dentist, you're among the roughly 50% of adults in the United States who don't see a dentist yearly because of dental phobia, finances, or just plain neglect. But spend some quality time with your dentist (twice a year, the American Dental Association advises), and you'll catch problems such as decay, gum disease, trauma, or cancer at an early stage when they're treatable, not to mention more affordable to take care of.
2.     Count the years. Toddlers and older adults tend to fly under the dental health radar, but they need mouth maintenance just like the rest of us. Children should see a dentist by the time they're 1, and until they are coordinated enough to tie their own shoes they'll need help cleaning their teeth. Older folks have their own oral issues. Arthritis can make brushing and flossing challenging, and as people age, the amount of saliva they produce decreases, which means more tooth decay and also discomfort for those who wear dentures.
3.     Can the soda. Fizzy is fun but also part of the reason soda is so bad for your teeth. Two ingredients -- phosphoric acid and citric acid -- give soda its "bite" but also eat away at the surface of your teeth. Although the occasional soda won't hurt, a can or more a day makes your tooth enamel softer and more susceptible to cavities. Switch to water instead, adding flavor with sliced citrus or crushed berries or mint leaves.
4.     Don't sugarcoat it. Sugar is a major culprit in tooth decay. It fuels bacteria and acidity in your mouth, causing plaque to form and eat away at your enamel and gums. Your pearly whites are hit with up to 20 minutes of acid production for every sugar fest you indulge in, from sweetened coffee in the morning to ice cream at night. To avoid being among the 20% of people in the United States who face tooth decay every time they look in the mirror, try to cut down on sugary treats, and aim to brush and floss after every meal or snack.
5.     Pack it in. You've heard it before: Quit smoking. But this time, it's your dentist talking. The nicotine and tar in cigarettes not only turn your teeth an unsightly shade of yellow, they eat away at your gums. Smoking creates a ripe environment for bacteria and plaque on your teeth and along the gum line. That harms tissue, degrades the bone that supports teeth, and, eventually, increases your risk of tooth loss. Even worse, tobacco chemicals can lead to oral cancer.
6.     Use the right toothbrush. You want a brush with soft bristles. With the right technique, it should last two to three months. It's ready to be replaced when you notice bent bristles, but don't wait that long. Even a straight bristle tip can become blunted instead of rounded and cause injury to the teeth and gums.
7.     Practice proper technique. Although you probably know you should brush your teeth at least twice a day, if you're like most people, you don't give much thought to how to do it. Hold the toothbrush at a 45-degree angle, pointed toward the gum line, and use gentle, short, circular motions. Brush each tooth 10 to 15 times, but don't overdo it. Overly aggressive brushing can damage teeth and erode your gum line.
8.     Finesse flossing. It's simple: Flossing fosters healthier teeth and gums. But like brushing, there's a right and wrong way because flaws in your flossing can cause friction and damage the gum line. Wrap about a foot of floss around your index fingers, keeping about two inches between your fingers to work with. Unroll a fresh section of floss for each tooth, and keep the floss tight against the tooth to break up plaque while leaving your gums in good shape.

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Taking Care of Your Teeth and Mouth

     Tooth Decay
    Gum Disease
    How to Clean Your Teeth and Gums
    Dentures
    Dry Mouth
    Oral Cancer
    Finding Low-Cost Dental Care
    For More Information about Healthy Teeth and Gums

Healthy teeth and gums make it easy for you to eat well and enjoy good food. Several problems can affect the health of your mouth, but good care should keep your teeth and gums strong as you age.
 

Tooth Decay
Teeth are covered in a hard, outer coating called enamel. Every day, a thin film of bacteria called dental plaque builds up on your teeth. The bacteria in plaque produce acids that can harm enamel and cause cavities. Brushing and flossing your teeth can prevent decay, but once a cavity forms, a dentist has to fix it.

Use fluoride toothpaste to protect your teeth from decay. If you are at a higher risk for tooth decay (for example, if you have a dry mouth because of a condition you have or medicines you take), you might need more fluoride. Your dentist or dental hygienist may give you a fluoride treatment during an office visit or may tell you to use a fluoride gel or mouth rinse at home.
 

Gum Disease
Gum disease begins when plaque builds up along and under your gum line. This plaque causes infections that hurt the gum and bone that hold your teeth in place. Gum disease may make your gums tender and more likely to bleed. This problem, called gingivitis, can often be fixed by brushing and flossing every day.

A more severe form of gum disease, called periodontitis, must be treated by a dentist. If not treated, this infection can ruin the bones, gums, and other tissues that support your teeth. Over time, your teeth may have to be removed.

To prevent gum disease:
    Brush your teeth twice a day with fluoride toothpaste.
    Floss once a day.
    Visit your dentist regularly for a checkup and cleaning.
    Eat a well-balanced diet.
    Quit smoking. Smoking increases your risk for gum disease.

How to Clean Your Teeth and Gums
There is a right way to brush and floss your teeth. Every day:

    Gently brush your teeth on all sides with a soft-bristle brush and fluoride toothpaste.
    Use small circular motions and short back-and-forth strokes.
    Brush carefully and gently along your gum line.
    Lightly brush your tongue to help keep your mouth clean.
    Clean around your teeth with dental floss. Careful flossing removes plaque and leftover food that a toothbrush can’t reach.
    Rinse after you floss.

People with arthritis or other conditions that limit hand motion may find it hard to hold and use a toothbrush. Some helpful tips are:

    Use an electric or battery-operated toothbrush.
    Slide a bicycle grip or foam tube over the handle of the toothbrush.
    Buy a toothbrush with a larger handle.
    Attach the toothbrush handle to your hand with a wide elastic band.

See your dentist if brushing or flossing causes your gums to bleed or hurts your mouth. If you have trouble flossing, a floss holder may help. Ask your dentist to show you the right way to floss.
 

How to Floss
ends of floss wrapped around index fingers on each hand
   
flossing between upper teeth
   
flossing between lower teeth
Hold floss as shown.
   
Use floss between upper teeth.

Use floss between lower teeth.
 

Dentures
Sometimes, false teeth (dentures) are needed to replace badly damaged teeth. Partial dentures may be used to fill in one or more missing teeth. Dentures may feel strange at first. In the beginning, your dentist may want to see you often to make sure the dentures fit. Over time, your gums will change shape, and your dentures may need to be adjusted or replaced. Be sure to let your dentist handle these adjustments.

Be careful when wearing dentures, because it may be harder for you to feel hot foods and drinks or notice bones in your food. When learning to eat with dentures, it may be easier if you:

    Start with soft, non-sticky food.
    Cut your food into small pieces.
    Chew slowly using both sides of your mouth.

Keep your dentures clean and free from food that can cause stains, bad breath, or swollen gums. Brush them every day with a denture-care product. Take your dentures out of your mouth at night, and soak them in water or a denture-cleansing liquid.
Dry Mouth

Dry mouth happens when you don’t have enough saliva, or spit, to keep your mouth wet. It can make it hard to eat, swallow, taste, and even speak. Dry mouth can accelerate tooth decay and other infections of the mouth. Many common medicines can cause this problem.

There are things you can do that may help. Try sipping water or sugarless drinks. Don’t smoke, and avoid alcohol and caffeine. Sugarless hard candy or sugarless gum that is a little tart may help. Your dentist or doctor might suggest using artificial saliva to keep your mouth wet.
Oral Cancer

Cancer of the mouth can grow in any part of the mouth or throat. It is more likely to happen in people over age 40. A dental checkup is a good time for your dentist to look for signs of oral cancer. Pain is not usually an early symptom of the disease. Treatment works best before the disease spreads. Even if you have lost all your natural teeth, you should still see your dentist for regular oral cancer exams.

You can lower your risk of getting oral cancer in a few ways:

    Do not use tobacco products, such as cigarettes, electronic cigarettes, chewing tobacco, snuff, pipes, or cigars.
    If you drink alcohol, do so only in moderation.
    Use lip balm with sunscreen.

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The Four Types of Teeth and How They Function

Your teeth and the structure of your mouth play important roles in your ability to eat and speak and stay healthy.


Most of us take our teeth for granted … until something goes wrong. Our teeth help us chew and digest food, play an important role in speech, and impact our health overall. And by brushing up on your dental health knowledge, you’ll be taking the first step toward giving your teeth the attention they deserve.

How much do you know about your pearly whites?

The Development of Teeth

Humans have two sets of teeth, primary (or baby) teeth and then permanent teeth, which develop in stages. Although the timing is different, the development of each of these sets of teeth is similar. Here are some facts about how people develop teeth:

    Teeth tend to erupt in parallel, meaning that the top molar on your left side should grow in at about the same time as the top molar on the right.
    Tooth development begins long before your first tooth becomes visible. For example, a baby’s first tooth appears at around six months of age, but development of those teeth actually begins during the early second trimester of pregnancy.
    The crown of a tooth forms first, while the roots continue to develop even after the tooth has erupted.
    The 20 primary teeth are in place by age 3 and remain until around 6 years of age when they begin to fall out to make way for the permanent set of teeth.
    Adult teeth start to grow in between 6 and 12 years of age. Most adults have 32 permanent teeth.
    Permanent teeth are larger and take longer to grow in than primary teeth.

The Parts of the Tooth

A tooth is divided into two basic parts: the crown, which is the visible, white part of the tooth, and the root, which you can’t see. The root extends below the gum line and anchors the tooth into the bone. Your teeth contain four kinds of tissue and each does a different job. These include:

    Enamel. Enamel is the visible substance that covers the tooth crown. Harder than bone, enamel protects the tooth from decay. Enamel is made up of phosphorous and calcium.
    Dentin. Underneath the enamel you find dentin, which is calcified and looks similar to bone. Dentin is not quite as hard as enamel, so it is at greater risk for decay should the enamel wear away.
    Cementum. This tissue covers the tooth root and helps anchor it (cement it) into the bone. It is softer than enamel and dentin; the best way to protect this softer tissue from decay is by taking good care of your gums. Cementum has a light yellow color and is usually covered by the gums. But with inadequate dental care, the gums may become diseased and shrink, exposing the cementum to harmful plaque and bacteria.
    Pulp. Pulp is found at the center of your tooth and contains the blood vessels, nerves, and other soft tissues that deliver nutrients and signals to your teeth.

Types of Teeth and What They Do

Teeth help you chew your food, making it easier to digest. Each type of tooth has a slightly different shape and performs a different job. Types of teeth include:

    Incisors. Incisors are the eight teeth in the front and center of your mouth (four on top and four on bottom). These are the teeth that you use to take bites of your food. Incisors are usually the first teeth to erupt, at around 6 months of age for your first set of teeth, and between 6 and 8 years of age for your adult set.
    Canines. Your four canines are the next type of teeth to develop. These are your sharpest teeth and are used for ripping and tearing food apart. Primary canines generally appear between 16 and 20 months of age with the upper canines coming in just ahead of the lower canines. In permanent teeth, the order is reversed. Lower canines erupt around age 9 with the uppers arriving between 11 and 12 years of age.
    Premolars. Premolars, or bicuspids, are used for chewing and grinding food. You have four premolars on each side of your mouth, two on the upper and two on the lower jaw. The first premolars appear around age 10 and the second premolars arrive about a year later.
    Molars. Primary molars are also used for chewing and grinding food. These appear between 12 and 15 months of age. These molars, also known as decidious molars, are replaced by the first and second permanent premolars (four upper and four lower). The permanent molars do not replace, but come in behind the primary teeth. The first molars erupt around 6 years of age (before the primary molars fall out) while the second molars come in between 11 and 13 years of age.
    Third molars. Third molars are commonly known as wisdom teeth. These are the last teeth to develop and do not typically erupt until age 18 to 20, and some people never develop third molars at all. For those who do, these molars may cause crowding and need to be removed.

Your mouth is important. Don’t take your teeth or oral health for granted. For good dental health, brush and floss your teeth regularly, don't smoke, eat a healthy diet, and see your dentist regularly for dental cleanings and checkups. A healthy mouth makes for a healthy body ... and a pretty smile.

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26 Weight Loss Tips That Are Actually Evidence-Based

How to Lose Weight Naturally

Naturally losing weight is a healthy and safe method of weight loss. It generally involves making small tweaks to your diet, exercise routine and lifestyle. In addition, when you're making small lifestyle changes (typical in natural weight loss), you're more likely to continue these habits long-term. A combination of these factors can help you lose weight naturally and in safe and healthy manner.

1 Write up meal plans. When you're trying to change your diet and eat more healthfully, planning out your meals can be helpful.

    Many times when you have a meal plan, you may not be so tempted to grab a quick bite at a fast food drive through, or find yourself somewhere where you don't have those healthy options.

    Write out your breakfast, lunch, dinner and snack options for a week at a time. Note if you'll need to have a day of meal prep set aside to help make meals quicker.

    For breakfast you might have 1/2 grapefruit with a bowl of oatmeal, or you could have a scrambled egg with sauteed vegetables and low fat cheese.

    For lunch you could have a large salad with lettuce, spinach, beets, carrots, a handful of walnuts, 1/2 avocado, and beans (black or garbanzo). Drizzle a little balsamic vinegar over the top.

    For dinner you might go for grilled salmon (with a little dill and lemon), a serving of brown rice, and grilled zucchini.

    If you need a snack, go for protein and a fruit or vegetable. Try a hard-boiled egg and an apple or greek yogurt with blueberries and ground flax seed

.

2 Measure your portions. Calorie counting, limiting certain food groups or restricting carbs or fat isn't always an easy diet plan to follow or all that natural. Consuming all foods and keeping an eye on portions is an easier and more natural way to help start weight loss.

    When you're measuring and monitoring your portion sizes, you will naturally cut out some calories which can help you lose weight.

    Invest in a food scale, measuring cups or measuring spoons to help keep you on track. You may also want to measure any bowls, cups, or containers you have at home to see how much food they hold.

3. Eat a balanced diet. Eating the right foods will go a long way towards helping you lose weight and keep it off.

    Eating a balanced diet means that you're consuming adequate amounts of each nutrient your body needs to function.[2]

    You'll need to consume the recommended servings of each food and food group to help you meet your daily nutrient needs. Measuring your portion sizes can help you manage this.

    In addition to eating foods from each food group, it's wise to each a large variety of foods within each food group.[3] For example, every vegetable offers you a different array of healthy vitamins, minerals and antioxidants.

4. Consume 3-4 oz of protein at each meal.[4] Protein is an incredibly nutrient in your diet. It also helps keep you satisfied which may help support your weight loss.

    Keeping your portions of protein to 3-4 oz per meal will help to keep calories in check.

    You should focus on the leaner meats to assist with weight loss. Go for fish, lean beef, poultry, eggs, low-fat dairy products, as well as different kinds of seeds and nuts.

    Include one serving of protein at each meal and snack to help you meet your daily minimum.

5. Aim for at least 5 servings of veggies and fruits. These will provide you with many of the nutrients you need for very few calories.[6]

    Although both fruits and vegetables are low in calories, it's still important to measure your portions. Keep your portions of fruit to 1 small piece or 1/2 cup chopped and keep vegetables to 1 cup or 2 cups of leafy salad greens.

    Since it's recommended to get a fairly large quantity of fruits and vegetables in each day, it may be easier to eat a serving or two at each meal and snack.

6. Go for whole grains. The grain group includes a large variety of foods. Choosing 100% whole grains can add fiber, protein and other essential nutrients to your diet.

    Whole grains contain the germ, endosperm and bran.[9] They include ones like: brown rice, whole wheat, millet, quinoa, and whole grain oats.

    One serving of grains is about 1 oz or 1/2 cup. It's recommended to make half of your grain choices whole grains if possible.[10]

    Keep grains to 1-3 servings daily.[11] This will help support your weight loss.

7. Indulge in moderation. Don't start obsessing about counting calories and punishing yourself by never eating any sweets or fatty foods again. Instead, opt to eat fewer of the less healthier things and less frequently.

    Losing weight naturally means to never forbid certain foods or avoid them all together. Include your favorite foods in moderation. This might be once a week or 2 times a week or just a few times a month.

    If you eat a meal that's high in fat or sugar (like you go out for dinner, or go to a fast food place) compensate for that by eating meals that are low-fat and low in sugar for the next few days or hit the gym a little harder.

8. weight. In addition, stay well hydrated helps support a healthy body.

    Drinking the recommended 8 -13 glasses a day will support your weight loss and may make you feel energized.[12]

    Stick to sugar-free, decaffeinated beverages as often as possible. Try: water, flavored water, decaf coffee or decaf tea.

    Skip sweetened beverages (like soda or sports drinks), highly caffeinated beverages (like energy drinks or shots) and fruit juices.

PART 2

1.     Make slow changes. Trying to change everything at once is going to completely overwhelm your system and make it difficult to stick to the changes you're trying to make.[13] Losing weight naturally and keeping that weight off means making total lifestyle changes.

    Start off with smaller changes. Add a 15 minute exercise routine to your day, or switch from using butter to olive oil when you're cooking.

    Start shifting how you think about food, so that you stop using it as a comfort routine (like you eat when you're sad, or bored, or upset, etc.). Start thinking about food as something you're putting in your body to fuel you, which means you want the best fuel possible and that means the healthier eating options.

2.     Set achievable goals. Once you have made the decision to lose weight, set some realistic and achievable goals that you can follow.

    Goal setting will help you to take action, and by taking that action you will start to see some weight loss results.

    Typically with more natural weight loss, you can expect to lose about 1-2 pounds per week.

    Keep track of your goals so that overtime you can see the progress you've made.

3.     Exercise regularly. Getting into a regular exercise routine can help support your weight loss and improve your overall health.

    It's recommended to do about 150 minutes of cardio each week and include 2 days of strength training.

    Also increase your baseline or daily activities. Even doing things where you walk to the grocery store, or you take 15 minute breaks at work and go for a walk, can help with your weight-loss and your health.[15]

    Exercise boosts your mood because it releases endorphins, which help make you happier, healthier, and more confident about yourself, which may help regulate your eating.

    Find exercise that you enjoy, that way you'll be excited for it rather than dreading it. Practice yoga, take dance lessons, go for a run in the prettiest neighborhood in your town or city. Don't think of it as a punishment, try to think of how you are benefiting your body and your health!

    Get an exercise buddy. It is much more fun and easier to stay on track with someone else to help you monitor yourself and to talk to.

4.     Get enough sleep. Not getting enough sleep worsens your overall mental and physical health and may make it harder to shed pounds and to keep them off.

    In addition, those who are sleep deprived have increased ghrelin production. This is a hormone that makes you feel more hungry the next day

    Try to make sure that you get about 8 hours of sleep each night if you're an adult (as a teenager you should get a bit more sleep).

    Make sure to shut off all electronic devices at least 30 minutes before bedtime. This means computer, iPod, cell phone, etc. The light from that messes with your circadian system, slowing your biological clock and making it harder to regulate your sleep appropriately.

PART 3

Avoiding Common Weight-Loss Mistakes

1.     Skip fad diets. There are literally hundreds of diets and weight-loss schemes on the market promising quick weight loss in short periods of time. These can be unsafe, unhealthy and hard to follow long-term.[19]

    Losing weight naturally is better for your overall health and you'll most likely keep your weight off long-term.

    Remember that there is no magical diet that's going to wipe away those pounds and keep them away once you're done with the diet. True, healthy weight-loss requires a lifestyle change and hard work.[20]

    This doesn't mean there aren't good things to be gleaned from certain weight-loss programs. Many of them do emphasize a healthy diet and exercise, but not many of them discuss real and continued lifestyle change.

2. Ditch diet foods. Studies have shown that if you're craving a treat, eating the fat-free, sugar free or "diet" versions may trigger you to eat more.[21]

    Many foods that are designed to be "diet-friendly" aren't necessarily lower in calories. In addition, when you take out the sugar or fat from items, companies replace them with highly processed ingredients.

    Stick to your portion control and eat a small portion of the real deal. So instead of the fat-free, sugar-free ice cream bar, have a 1/2 cup of high quality, real ice cream. You'll be more satisfied in the end.

3. Eat mindfully. People who are distracted while they eat (they're watching tv or reading a book, or surfing the internet) report being less satisfied than people who pay attention to what they're eating. Eating mindfully can help you focus and possible eat less.

    Make sure that you chew your food all the way and that you swallow before putting more food in your mouth. Eat deliberately and slowly.

    Pay attention to the food you're putting in your mouth: What is the temperature? The texture? Is it salty? Sweet? Spicy?

    When you're satisfied (not full), stop eating. If you're measuring and monitoring your portions, this will be a helpful guide to let you know when you've had enough to eat.

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