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Betting money to increase gains isn’t a new concept. Betting money to beat the bulge, however, is. Enter, StickK.com, a site designed to motivate people to meet a wide array of lifestyle goals, ranging from weight loss to quitting smoking. StickK launched nearly three years ago and has handled over $4.7 million in stakes for nearly 50,000 contracts in that time.

Sound crazy to you? Well, it just might work if you’re trying to lose weight. Financial incentives can increase success rates in dieters more than four times over, according to a study in the Journal of the American Medical Association.

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As much as you can trust that reality TV isn’t scripted. In a study published in the Journal of the American Dietetic Association, menu items researchers tested exceeded stated calorie counts by an average of 18 percent. And although the health-care bill will soon mandate calorie info at many chains, enforcing accuracy hasn’t been addressed. If you’re going to entrust the fate of your thighs to anything, make it words, not numbers. Dishes that are baked, boiled, steamed, or grilled tend to be prepared with minimal added fat. Beware the words breaded, crispy, creamed, batter dipped, and buttered; they indicate that a dish is probably loaded with fat and calories.

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Like sun, cocktails, and hair gel, the danger is in overdoing it. Saturated fat occurs naturally, mostly in animal products (meat and dairy). But as you’ve noticed, it’s also in good-for-you foods like nuts, avocados, and canola and olive oils. Too much saturated fat can contribute to heart disease, but in reasonable amounts, it can actually increase “good” HDL cholesterol levels. What’s reasonable? Of the roughly 30 percent of your daily calories that should come from fat, no more than 10 percent should come from saturated fat. That’s about 16 grams.

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1. Set the mood

Turn up the lighting in your kitchen and dining room. Dim lights make food look more attractive, which encourages binge eating.

Music may help curb stress-related eating; it can fill an inner need that might otherwise lead to overeating. If you have a certain song or CD that you know calms you down, keep it on hand.

2. Go blue

Avoid painting the walls red, yellow, and orange in the kitchen and dining areas; these colors may make us hungry! If your walls aren’t blue and repainting is just too much work, use blue silverware, blue plates, napkins, or place mats to help get the same non-hungry effect.

Use blue lights in your kitchen or dining room. In a study published in Contract magazine, gala attendees who dined in a blue room ate 33-percent less than those who ate in a yellow or red room. Blue lights make food look less appealing, while warmer colors, especially yellow, have the opposite effect. Fast-food restaurants have known and used this fact for decades, which is why almost all of them have yellowish interiors–they want you to eat more.

3. Downsize

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The dreaded “muffin top” is made up of fat, so you can’t flex it away. Instead, focus on full-body exercises that burn more calories and get your metabolism revving long-term. One of the most effective is the lunge with single-arm press. Hold a dumbbell at your right shoulder and stand with your left foot three feet in front of your right. Lower into a lunge. As you stand, press the weight overhead. Lower it back to your shoulder and repeat. Do 10 to 12, then repeat on the other side. Holding a weight on one side while doing a lower-body move makes your core work harder to stabilize your body. The result: You’ll burn calories, rev your metabolism, and melt away that muffin top!

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As a general rule, the heavier the weight you lift, the more rest you’ll need. That’s because your muscles tire out faster and your body needs more time to recover to maintain intensity during the sets. But you can (and should!) shorten your rest during high-rep exercises. Here are some rest guidelines to follow: 90 to 120 seconds for six to eight reps; 60 to 90 seconds for 10 to 12 reps; and 30 to 60 seconds for 15 to 20 reps. If you’re new to the gym or coming back after a significant hiatus, lean toward the higher end of the rest range. In great shape? Keep your breaks short.

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Lie faceup, bend your hips and knees 90 degrees, and loop the band around your feet, crossing the band to create an X. Hold an end in each hand just above your shoulders or hips. From this position, brace your core and slowly extend your legs into the air straight in front of you. Pause, then return to start. That’s one rep. Do 10 to 12.

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Start in a pushup position, with your legs extended straight behind you and your hands shoulder-width apart. Position the band across your shoulder blades with tight resistance, each end tucked under a hand. Lower your body until your chest nearly touches the floor, then push back to start. That’s one rep. Do 10 to 12.

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Sit on the floor with your legs straight and loop the resistance band securely around your feet, holding an end in each hand, arms extended in front of you. Keep your back straight and shoulders square. Tuck your elbows close to your sides as you pull the band to each side of your torso, squeezing your shoulder blades together. Pause, then slowly return to start. That’s one rep. Do 10 to 12.

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Hold one end of the band in your right hand, the other under your right foot. Cross your left leg behind you and drop into a curtsy lunge. Lift your right elbow diagonally, fist in front of your shoulder. Without moving your upper arm, raise your fist. Pause, then slowly lower to start. That’s one rep. Do 10 to 12.

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