MORNING WORKOUTS That Help Burn Fat Throughout the Day

 A routine that helps burn fat throughout the day? You’ve stopped at the right place. Today I’m sharing four moves with double-duty effects. Not only will you end your workout feeling accomplished by checking off your sweat for the day, but you’ll also leave the session knowing your early morning exercise is still putting in the work all day long. Who’s in? 

Watch the video to follow along during the sequence and learn the step-by-step instructions below. 

The Routine: 

Squat and Standing Knee Twist

Inchworm Push-Up with a Squat Jump

4 Mountain Climbers and 4 Plank Knee Crunches

Lateral Slides with Squat Drop

The Move: Squat and Standing Knee Twist

How to: Sit down into a squat position and return back up to standing. Place your hands behind your head and as you drive one knee up to your chest. Twist your opposite elbow toward that knee by engaging your core and rotating. Return back to a squat and complete the exercise with the opposite knee and elbow twisting toward each other. 

The Move: Inchworm Push-Up with a Squat Jump

How to: Walk your hands out to a full plank position and engage your core to complete a push-up. Walk your hands back to your toes and as you stand up, complete one vertical hop at the top. To take the impact out of this movement, simply stand up and return back to the inchworm. 

The Move: 4 Mountain Climbers and 4 Plank Knee Crunches

How to: Start in a plank position and complete four mountain climbers to increase your heart rate and then slow this movement down by performing four cross-body crunches while still in plank position. 

The Move: Lateral Slides with Squat Drop

How to: Slide two times to the right and sit down into a squat before you resume lateral slides back to the left side. At the end of each slide, drop down into a squat and push back up to resume the slides. If you need to dial this exercise down for lower impact, take two lateral steps and sit into a squat, alternating side step directions for each rep.

Sydney Cummings

10 Ways to GET OUT OF A BAD MOOD

 Some days, you just find yourself in a funk that you can’t seem to shake, whether it’s because you stayed up too late watching Bridgeton, you had a fight with your mom, or your damn hormones just got you again. So here are 10 tried and tested ways to get you back in those high vibes for the next time you find yourself in a bad mood.

1. Go for a Walk

Honestly, there aren’t many problems a long walk can’t solve. I don’t know if it’s the fresh air, the physical movement, the feeling of sunshine on your face, or the combination of it all, but whatever it is—it works. When you find yourself in a bad mood, just put on your trainers, grab your headphones, then get outside and GO.

2. Scroll Through Funny Memes

There is no better antidote to a bad mood than laughter. Whenever I’m in a funk, I get on Instagram, search my favorite meme accounts (@dudewithsign is always a winner), and just scroll. Ten minutes later, and after tagging my friends in approximately 103,784 posts, I always feel better.

3. Journal

Journaling is one of my favorite self-development tools. This is the journaling exercise I recommend to clients for whenever they need a pick-me-up (and it only takes five minutes!):

Start by writing down five things you love about yourself (i.e. I am kind), then write down five things that you are grateful for about your life (i.e. I am grateful for my friends), and then five good things that happened in the last 24 hours, no matter how small (i.e. I am grateful for my morning coffee). Finally, write down five things you are looking forward to.

4. Call Your Best Friend

Vent, let it out, and then allow them to give you a new perspective while reminding you what a badass queen you really are.

5. Meditate

When we are in a bad mood, it is so easy to allow our minds to race with negative thoughts and imagine worst-case scenarios. Take a moment to find stillness so that you can give yourself the opportunity to simply reset. Even a couple of minutes of mindful breathing, feeling your belly rise and fall as you inhale and exhale, can be enough to give you the opportunity to think differently.

6. Have a Dance Party for One

Woke up in a bad mood? Shake it off. Play your favorite album on full blast and then just allow your body to move to the rhythm of the music in whatever way makes you feel most empowered, liberated, and alive.

7. Have a Candlelit Bath

Sometimes we just need to change the scene, let go of the day, and embrace some time for self-care. Light some candles, put on a face mask, soak in a bubble bath, and allow yourself to melt into a space of relaxation.

8. Book Something In

We all need something to look forward to, and that feeling of excited anticipation can often be enough to pull us out of a funk. Get online and book dinner at your favorite restaurant, a facial at the spa, or tickets to a show, or even spend 15 minutes making a Pinterest board for your next holiday.

9. Visualize

When everything feels like too much, use your mind’s eye to take you elsewhere. Close your eyes, and just imagine yourself living through your perfect day. Take in every detail, every smell, every feeling. Live through the day from start to finish. This is step one to manifesting your perfect day, and a great exercise to raise your vibe.

10. Make Banana Bread

Seriously, what is more relaxing than making your favorite banana bread recipe, your whole house smelling like a slice of heaven, and then sitting down to enjoy a slice of homemade baking. It is a sure way to pull yourself out of any bad mood!

ROXIE NAFOUSI

Stop Taking These Supplements to Lose Weight - New Study Says

 While they may be tempting, these supplements that promote weight loss aren't effective.

For decades, people have been seeking simple remedies to weight gain. From fad diets to detox teas, consumers are sometimes willing to try almost anything that promises to help them shed pounds. While many of these products' claims are baseless, people continue to take them, hoping they'll somehow have the desired effect. But as one recent study confirmed, many of the herbal and dietary supplements that say they'll help you lose weight don't actually work. Read on to learn more about which supplements you shouldn't trust.

Many supplements advertised for weight loss don't actually help you lose weight.

Researchers from the University of Sydney in Australia just presented the first global review in almost 20 years on the efficacy of weight loss supplements. The researchers shared their findings at the European Congress on Obesity and published them in the International Journal of Obesity. The study involved over 10,000 overweight or obese participants. Ultimately, the researchers found that the bulk of herbal and dietary supplements don't result in clinically significant weight loss."Our rigorous assessment of the best available evidence finds that there is insufficient evidence to recommend these supplements for weight loss. Even though most supplements appear safe for short-term consumption, they are not going to provide weight loss that is clinically meaningful," PhD candidate and study author Erica Bissell said in a statement. "Over-the-counter herbal and dietary supplements promoted for weight loss are increasingly popular, but unlike pharmaceutical drugs, clinical evidence for their safety and effectiveness is not required before they hit the market."

Neither herbal remedies nor dietary supplements resulted in any meaningful weight loss.

The study looked at a handful of popular herbal remedies and dietary supplements to understand which, if any, resulted in significant weight loss. For the purpose of this study, five and a half pounds was considered a clinically meaningful amount. According to the study, the weight loss benefits of ephedra, garcinia cambogia, licorice root, yerba maté, African mango, veld grape, mangosteen, and East Indian Globe Thistle were not clinically significant. And dietary supplements such as chitosan, glucomannan, conjugated linoleic acid, and fructans didn't provide any meaningful weight loss either. If you take any of these supplements, it may be time to drop them.Modified cellulose, which creates the sensation of fullness, and blood orange juice extract showed some promise. However, the evidence was not substantial enough to justify the supplements being recommended for the use of weight loss, according to researchers. The only herbal supplement studied that had any notable benefit was white kidney bean, but the supplement still fell short of the five and a half pound threshold of weight loss.

Weight loss supplements are not required to get FDA approval.

The supplements that you're putting in your body often aren't approved by the U.S. Food and Drug Administration (FDA). The FDA says you should know that "federal law does not require dietary supplements to be proven safe to FDA's satisfaction before they are marketed." Additionally, for the majority of claims made by dietary supplements, the law doesn't require the manufacturer or seller to prove to the FDA that the claim is accurate. This means supplements can say they promote weight loss or other benefits without any proof or regulation.The FDA recommends that you talk with your doctor before taking any dietary supplements. "Many supplements contain ingredients that have strong biological effects, and such products may not be safe in all people," the FDA says.

Supplements aren't a good way to lose weight, even if they do work.

Even if you find a supplement that helps suppress your appetite, which in turn allows you to drop some pounds, this method of weight loss is ill-advised, experts warn. "Supplements that may suppress appetite don't actually teach you how to eat. Eventually, you will have to go off … them, and when you do, you have essentially learned how to take a pill to control diet, but you have not actually learned what the right diet is for you based on genetics, lifestyle, etc.," Cleveland Clinic dietitian Kristin Kirkpatrick, RD, told Medical News Today. Kirkpatrick said learning to eat right and exercise is the key to sustainable, healthy weight loss.

Allie Hogan 

True Love vs. Fake Love

 To find a true lover who can give you real love, you have to know what true love is. To attract and keep him/her, you have to give a genuine love in return. Knowing how to distinguish pure love from false love will give you wisdom on building a long-lasting relationship and avoiding the toxic ones. Such insight will also keep you away from futile suffering due to loving the wrong person. Moreover, it will prevent you from hurting people and being guilty of not giving the right love.

20 Differences Between True Love and Fake Love

Here are 20 differences between true love and fake love that you must know.

1. True love makes sacrifices; fake love is only a concern of itself.

True love is selfless. Though it doesn’t neglect itself, it is ready to make big sacrifices just to make someone truly happy. On the other hand, fake love is selfish, as it only cares for itself.

2. True love rejoices in the truth; fake love hides in the darkness of lies.

True love enjoys living an honest life. It cannot be comfortable with lies. It takes away your doubts and insecurities, as it always shows honesty and transparency. On the other hand, fake love takes pleasure in making lies. It is afraid to get near the light. It lives in the darkness and offers no enlightenment.

3. True love is kind; fake love is cruel.

True love has a big heart. It’s generous and compassionate. It will give you love and care more than what you deserve. On the other hand, fake love is heartless. It will give you pain and bad treatment you don’t even deserve.

4. True love is patient; fake love is short-tempered.

True love can endure and forgive your faults and shortcomings. It will reasonably give you many chances and wait until you change for the better. On the other hand, fake love is easily angered when you make mistakes. It will quickly judge and punish you without even hearing your explanations.

5. True love is humble; fake love is proud.

True love acts with humility. It’s not interested in taking credits for itself. It admits its own mistakes and even takes responsibility for the faults of others. It can let itself down to lift people up. On the other hand, fake love is boastful. It’s a credit grabber and excessively proud of itself. It doesn’t admit its own mistakes but rather blames them on others.

6. True love feels fulfilled; fake love feels empty.

True love feels complete. It feels like it already has nothing to wish for. It always enjoys every moment with you as it considers its dreams as new realities. On the other hand, fake love is not happy with you. It’s greedy and unsatisfied. It always wants to have something more, something different.

7. True love is grateful; fake love is envious.

True love values its current possessions. It feels thankful and blessed to have you. It treasures what it receives from you, whether they are big or small. On the other hand, fake love is filled with envy. It belittles your presence. It doesn’t treasure your gifts. It always feels unlucky with you, and it is always jealous of people whom it thinks have more possessions than it has.

8. True love is joyful; fake love is bitter.

True love has a cheerful heart. Its mind is filled with positivity. It feels happy to see others happy. On the other hand, fake love has a heart filled with bitterness. Its mind is filled with negativity. It always thinks that the world is unfair. It usually holds a grudge against you and the people around you.

9. True love is respectful; fake love is rude.

True love will respect your opinions, decisions, and even your ambitions. It will also honor you as a person. On the other hand, fake love is arrogant. It doesn’t care about what you think and what you feel. It considers you as an inferior person who’s not worthy of any consideration.

10. True love protects; fake love hurts.

True love may give you pain, but it always protects you from anything that will make you suffer in the long run. It will defend you from things that will corrupt you. It will shield your relationship against things that will hinder its growth. On the other hand, fake love will give you false satisfaction, which only lasts for a short time. Eventually, it will give you a toxic relationship and destroy you as a person.

11. True love is righteous; fake love is foolish.

True love is wise and mature. It is discreet in making decisions and actions. On the other hand, fake love is a fool. It is childish and narrow-minded. Its actions are reckless, inconsiderate, and only based on its self-righteousness.

12. True love knows and understands you; fake love just doesn’t get it.

True love knows you as a person. It makes efforts to know everything about you so it can love you even better. It understands you even before you say any word, as it can read your mind and feel your emotions. On the other hand, fake love doesn’t care about your thoughts and feelings. Thus, it doesn’t have any idea what’s going on with you.

13. True love trusts; fake love doubts too much.

True love has confidence in you. It trusts your decisions and actions. It is positive for you. On the other hand, fake love doesn’t trust you. Its heart and mind are exceedingly filled with negativities about you.

14. True love is loyal; fake love is a cheater.

True love has a strong commitment to you. It will avoid temptations and will never try to cheat on you. On the other hand, fake love is always and will always be a cheater.

15. True love is faithful; fake love is unbelieving.

True love depends and believes in you despite your weaknesses and shortcomings. On the other hand, fake love needs to have 100% assurance that you are dependable before relying on or believes in you.

16. True love is hopeful; fake love easily gives up.

True love includes you in its future and sees you as a person it wants to be with for the rest of its life. That is why it never gives up fighting for you and your relationship. On the other hand, fake love has no permanent plans for you. Thus, it doesn’t treat you as important, and it easily gives up on you.

17. True love acts with trembling; fake love just doesn’t care.

True love is not just all talk and promises. It’s not even all about mere actions. True love acts with passion, excitement, and energy. It always wants the best for you. It is afraid to let you down. On the other hand, fake love is nonchalant towards you. It always leaves you with excuses instead of fulfilling its obligations to you.

18. True love loves itself; fake love hates itself.

True love loves you, but it never forgets to love itself. It always wants to be healthy in mind, body, and soul to give you a healthier and stronger relationship. On the other hand, fake love doesn’t care about its own welfare. It selfishly hurts itself to the point of self-destruction, giving you more pain and problems your relationship doesn’t deserve.

19. True love grows a relationship; fake love makes it sick and toxic.

True love always seeks personal development and growth for your relationship. It serves as a role model. It always inspires and motivates you to be a better person. On the other hand, fake love loves fighting and heated arguments. It doesn’t know how to settle things calmly. It toxifies your relationship and destroys your good life.

20. True love lasts forever; fake love dies.

True love stays forever. It’s more than physical and material. It lives on even lovers are already apart or even after they die. The great story of true love and the true lovers’ big sacrifices continue to inspire people, generation by generation. On the other hand, fake love is only after the flesh. It lives shortly, and its story is easily forgotten.

15 Signs of Fake Love

1. Mood swings

2. He only shows up when you’re needed

3. You do things according to his time

4. No deep conversations

5. Not interested in your life

6. He’s hiding you

7. He doesn’t want you to ask questions about him

8. He doesn’t want you to meet his friends

9. He plays with your feelings and emotions

10. Empty promises

11. He pressures you into bed

12. He treats other girls badly

13. He makes you feel insecure about yourself

14. He does not care about you at all

15. You feel it in your gut

How to Identify True Love?

What is the point of committing to a relationship if there is no assurance that what you and your partner feel for each other is real love? A relationship that is only founded on attraction, convenience, or lust may not last a long time. It may even cause you more headaches than inspiration.

To help you on how to identify true love in your relationship, here are 12 clues you should watch out for:

1. Attraction: Beyond the physical

Have you ever asked yourself why you like your partner? If your honest answer is his/her being good-looking, then it is probably not true love yet. It could be mere infatuation or the pride of being with a head-turner.

Genuine love is not based on physical appearance. You love a person regardless of how s/he looks like because it is not about what your eyes see. It is about what your heart sees. What matters more is how the person means to you.

2. Priority: The other person always goes first

True love is selfless. You know it is pure love when you think first of his/her needs before yours. For you, it is alright if you get hungry as long as your partner gets full. You set your wants aside to consider what makes him/her happy.

If you and your partner always consider each other first, then your relationship could last a lifetime. You would be happy serving each other, and being together would be a blessing instead of a burden.

3. Duration: It lasts a lifetime

If your relationship lasts till death do you part, then that is when you could confirm that what you have is true love. That means the two of you have decided to stay by each other’s side despite differences, temptations and flaws.

Imagine spending decades with one person. Only true love can keep the affection for a very long time despite aging looks and irksome attitudes. If you do not love the person, you would not even picture out being with him/her for the rest of your life.

4. Qualification: None

Real love does not require eligibility nor requirements. It simply accepts the person as who s/he is. You love a person not because s/he is a university graduate, but simply because you want to be with him/her no matter what.

It is okay to push your partner to achieve something or aim for higher goals. However, just make sure that your motive is not selfish—like impressing your friends.

5. Distance: It survives

True love can survive a long-distance relationship. It is because love is not determined by the physical presence of the other person. It goes beyond touch and being able to do things together.

Moreover, the reason why true love can survive long-distance is that it knows how to wait. It is patient and always hopeful of the future. This kind of love is also characterized by the strong trust for each other.

6. Forgiveness: 77×7

Another remarkable trait of true love is that it is always willing to forgive. It gives numerous second chances. The love of the couple is greater than any flaw or mistake committed by each other. How the other person means to them is always more important than his/her failures.

This does not mean they are turning blind eye to their partner’s mistakes though. It is just that since they have accepted the other person as they are, they give allowance for instances of failures. They have patience and grace that keep them hoping for the best in the other person.

7. Background: It does not matter

Since pure love is unconditional, it does not require high profile background. Social status, educational background, culture, and other environmental factors are not a big deal.

This is connected to having neither required eligibilities nor qualifications. You accept your partner no matter where s/he comes from and what s/he has.

8. Patience: It is slow to anger

If you love a person deeply, it is hard to get angry with him/her, right? If s/he has done a mistake, it is normal you would feel hurt and disappointed. However, hate and anger are weaker emotions than your desire to forgive and be reconciled with the person.

I am not saying it is impossible to get mad at someone you love. However, compared to less important people in your life, your rage is always overcome by patience.

9. Personality: It finds ways to complement

Yes, it is better if you find a person whose temperament or personality complements yours. This will lead to a more harmonious relationship, and you get to support each other in your weaknesses.

However, you cannot control love, and sometimes you get to love someone whose personality does not match yours. If this happens, you do not decide to separate ways immediately. Instead, both of you willingly adjust to meet half ways. You sacrifice your own comfort to make the relationship work.

10. History: Does not keep a record of wrongs

One more thing about true love is that it does not keep grudges. After forgiving the other person for any mistake, you are willing to forget and let go of what happened. The next time you have a misunderstanding, you do not bring back the past issues anymore, because you have let go already.

Yes, it is not easy to forget the things that hurt you, but if you truly love your partner, you are willing to set aside your pain to keep your relationship from trust issues, grudges, or anything else that can weaken your relationship.

Just be reminded though that love is different from stupidity. If you know your partner is just fooling you, then s/he is not worth it. Love yourself first.

11. Foundation: Friendship

Not all true loves start with friendship, but all true loves are strengthened by friendship. Attraction and emotion will fade away, but a solid friendship can help you both maintain affection and respect for each other.

If your partner is your best friend, you can be more honest and open with him/her. Trust grows and loyalty becomes easier. You can also be true to yourself with him/her.

12. Commitment: Decision-based

True love is a decision, not a feeling. If your relationship is only based on attraction and emotion, it would be easy to drift away from it when these foundations fade someday. It is because your reasons for staying with the person are gone. However, if you have decided to commit yourself to a person no matter what happens, you exert more conscious effort to stay committed even when surrounded by trials and temptations.

Not everyone succeeds in keeping the relationship last, but the decision of commitment makes it harder for you to give up on your love. This is the reason why it is more difficult for married couples to separate than those who are not—because they have made vows—and they feel responsible to keep their part of the bond. They may fight and even separate for a time, but many get back together after a while.

On the other hand, most unmarried couples feel less liable in their relationship. I am not judging anybody, okay? I am just pointing out what I have observed among the couples surrounding me. Many of those who separated ways do not reconcile anymore, and finding a different partner is quicker for them. And I have also heard from some of them that the reason why they do not get married is that they are not sure if they want to stay together forever. So, once they get tired of each other, it is easier for them to burn bridges, since there is no hassle of divorce or annulment process.

Bottom line

True love may not be perfect, but it perseveres.

True love may not be a perfect kind of love. However, this is the love that is willing to endure harder. It is selfless and humble. It protects and lifts up. It perseveres to overcome flaws and failures. It fights to last.

I hope that this article has given you ideas on how to identify true love and distinguish it from fake ones. Feel free to share this article with your friends and loved ones.

Victorino Q. Abrugar

How Many Steps You Really Need to Get in Each Day - Study Says

 Research shows that the number typically recommended for decades may be off.

With wearable health monitors more popular than ever, the goal of hitting the recommended 10,000 steps every day has become part of a routine for many. But that step count, which has been held as the standard for decades, may not actually be the number you need to be reaching. Instead, research from Harvard Medical School has shed light on how many steps you really need to get in each day, finding that the necessary count is likely much lower than you thought.

You may actually need less than half the number of steps currently recommended to stay healthy.

A study published in The Journal of the American Medical Association (JAMA) Internal Medicine in 2019 compared the step patterns of 16,741 women over seven days. The results showed that getting in just 4,400 steps each day significantly lowers the risk of death in women, with more steps further decreasing the risk up until they hit 7,500 steps.While some studies have found health benefits resulting from hitting the long-held goal of 10,000 steps each day, these latest findings challenge that decades-old belief. In fact, the idea appears to have been started by a popular Japanese step counter sold in the mid-1960s known as "Manpo-kei," which literally translates as "10,000 step meter," The Conversation reports.

Five thousand steps may be the minimum daily steps you can take to avoid health complications.

Other recent studies have shown that there seems to be a base minimum for daily movement. In a Feb. 2021 report, researchers at the University of Texas at Austin found that those who walk fewer than 5,000 steps a day were less able to metabolize fat the day following their inactivity.This suggests that a buildup of body fat could lead to health complications, such as obesity, heart disease, and diabetes due to a sedentary lifestyle, The Conversation reports.

But how you get those steps in matters, too.

While getting in ample movement as part of your routine is important, how you move matters too. The World Health Organization (WHO) suggests that people do at least 150 minutes of "moderate-intensity aerobic physical activity" each week—which includes brisk walking, as well as gardening or biking slower than 10 miles per hour—or 75 minutes of vigorous physical activity.But other studies have found that lower intensity exercise done throughout the week can still have a cumulative impact on your health goals. This includes a Canadian study from 2016, which found that even getting halfway to the WHO's suggested 150-minute goal led to significant health benefits. 

Changing a few routines can make it easier to hit your daily steps goal.

Fortunately, getting closer to hitting that daily step goal can usually be achieved with a few simple changes. Start by checking your current daily step average and aim to increase the count by 2,000, which can be achieved by walking to work or while running errands, Lindsay Bottoms, PhD, from the University of Hertfordshire in the U.K., wrote for The Conversation.She also recommends inviting friends to join you on a walk instead of at a bar or café, as well as making a point to stand up and move around at many points throughout the day if you're sitting at a desk.

How to Flirt on Instagram - A Grown Man's Guide

 Follow, like, and DM your way to romantic bliss.

A half-generation ago, if you were romantically interested in someone, you did one of two things to fan the flame of their own ardor: You either flirted with them in person or flirted with them over the phone. How times have changed. A single friend of mine recently told me that his go-to, low-risk method of wooing is simply using social media. Yes, he has figured out how to properly flirt on Instagram. There are several non-creepy and even romantic ways to do it."Sometimes just following a [woman] can feel like a bold move," he says. "But believe it or not, it works. If she doesn't follow back, that's pretty helpful information. And if she does follow me back, I'll just start liking a photo or two and see where things go… Recently, I got into a back-and-forth with a [woman] in which we kept wordlessly liking each other's photos every couple of minutes. Eventually we DM'd and went on a date."

For the record: he's 38 years old.

Now, whatever you think about this safe, distanced, and even childish way of flirting (for the record: I would urge all men to pick up the phone, always), you simply can't argue with results. So I called up a few dating and social media experts to compile the ultimate dos and don'ts of flirting on Instagram to help you follow, like, and DM your way to relationship bliss.

Do: Follow them before you slide into their DMs.

If you want to get someone's attention, follow them. "Most people view who their followers are and if the other person follows you back, you are already ahead of the game," says Jen Hecht, president of The Dating Advisory Board. This is one action on Instagram that really won't be perceived as too aggressive by anyone, regardless of whether you know them in real life or not. But one word of caution: If you request to follow someone who has a private profile and they don't accept your request, don't request again. Sorry. They're just not that into you.

Don't: Like every single photo they post.

All of our experts agree that a mass liking of someone else's posts is a terrible idea that comes off as obsessive. If you are going to like more than one photo, though, here's one salient piece of advice: "I advise guys to like a variety of pictures, not just selfies and sexy photos," says Jonathan Bennett, certified counselor, dating expert, and founder of The Popular Man. "Build a rapport and get to know her by actually exploring photos that reveal more than just her looks. Women know what a guy is after when he only focuses on the sexy photos."

Do: Send a thoughtful DM.

Ah, to direct message or not to direct message? Sometimes, it might seem like sending someone a DM is a little bit too forward, but "it's not creepy if it's done tastefully," says Hecht. After all, you're an adult, and you know what you want. "Be light, funny, and engaging when sending the message," she advises. If you're reaching out to someone you've never met before, be especially careful to keep things appropriate. "How would you reach out to a prospective business client if you were trying to set up an initial meeting? The same principles apply reaching out to a love interest," Hecht posits. If you already know your love interest, however, skip the DM and text or email them instead.

Don't: Send multiple DMs.

"The basic rule of social media flirting is don't be creepy," says Bennett. Repeat messages when you're not getting a response? Yeah. Creepy. Instagram messages have a handy feature that displays the word "seen" once the recipient has read the message. If your love interest has read your message but has not responded, take the hint.

Do: Frame comments as questions.

The best way to get a response from someone you're interested in on Instagram is to simply ask them a question, according to Mae Karwowski, social media marketing expert and founder and CEO of Obvious.ly. "Comment on the content of someone's photo in a nice, non-aggressive way," she advises. "Make the comment a question about what is happening in the photo, not that person's looks. Remember, you are trying to start a dialogue," she adds.For example, if you're leaving a comment on a photo of the person on a beach, say something like: "Your vacation looks amazing, how was it?" Do not write: "You look like a total smoke show." Simple, right? Right.

Don't: Say anything you wouldn't say in person.

Don't get weird behind the filter of social media. "A good guideline is asking yourself: 'Would I say this or do this if I saw this [woman] in person?'" says Bennett. "If the answer is no, then don't do it on Instagram either."

Do: Take things offline.

The end goal here is to meet this person in person, so don't prolong the online conversation when it's possible to go on a date and find out if you're right for each other. "Get out of a public newsfeed as quickly as you can," says Karwowski. "Say, 'I just DM'ed you,' and continue the conversation there. If that goes well, move to text, email, whatever you two want to do." Once you've both shown interest, there's no reason to waste time playing games.

Don't: Send mixed signals.

If you're not interested in meeting someone offline, don't pursue them online. "We need to stop hiding behind our devices," says Hecht. Ghosting, bread-crumbing, and cushioning have become easier than ever to do because of social media, and it's not a good look, especially for an adult man. "Be human," Hecht adds. Don't just reach out to someone to boost your ego or as a way to fill your time when you're bored.

Do: Make your move and then let it go.

Overall, Karwowski has one all-encompassing rule for Instagram flirting: "Drop a hint once and then drop it, especially if you do not know the person," she advises. "Repetitive comments, likes, and other actions expressing interests do not count as actual flirting." If they don't take the hint, move on or seek out a more straightforward way to let them know you're interested, like calling to ask them on a date.

Don't: Rely on social media to get dates.

"The truth is that Instagram was not intended as a dating site, so it can be very confusing when it's used as one," explains Nikki Goldstein, sexologist and author of Single But Dating. "How do you know if someone is liking your photos because they actually like your photos or because they like you? There might be a few more obvious clues if they are sending you direct messages and asking you out for a date but e-flirting in terms of follows and likes can be misleading and confusing and leave someone asking, 'What does it mean?'" In other words, if you're really sure you like someone and you have the means to contact them outside of Instagram, that's probably a better bet.

Never Do This With Your Cooked Meat - CDC Says

 You've probably made this dangerous cooking mistake more than once.

Cooking a meal is about so much more than putting food in your belly—it can be full of creative expression, or a way of sharing community. But it can also be a source of great responsibility, given all the ways it can go wrong.The cooking of some food items is notoriously more fraught than others—with meat being among the most likely to cause foodborne illness. Before you slap another steak on the grill, read on to find out which culinary habits could be putting you and the folks you cook for at risk.

Never put cooked meat back on a plate that held raw meat.

If you're using one plate to hold meat when it's raw, then returning it to the same plate once it's cooked, you could be putting your health in jeopardy. The Centers for Disease Control and Prevention (CDC) warns that this can be dangerous because "germs from the raw meat can spread to the cooked meat." It's an easy error to make, and one you've probably made at least once out of convenience.Instead, you should plan ahead by bringing two plates—one for before, and one for after cooking. "Always use separate plates for raw meat and cooked meat. The same rule applies to chicken, turkey, and seafood," the CDC says.

Rinsing the plate may not be enough to clean it.

Even once you've finished cooking, you should take special care with how you handle plates that have held raw meat. According to the United States Department of Agriculture (USDA), simply washing those dishes by hand may not be enough to decontaminate them from harmful bacteria."Cleaning is the first step to get rid of bacteria from these surfaces," the USDA explains, referencing any surface, plate, or utensil that has come in contact with raw meat. "Foodborne-illness-causing bacteria can remain on surfaces for a very long time. Campylobacter can survive in your kitchen for up to four hours, and Salmonella can last for up to 32 hours (and both can be found on raw poultry)." The authority explains that washing a plate with warm, soapy water may remove some debris and germs, but it is not enough to effectively kill all of the bacteria that could make you sick.

Instead, you should sanitize items that have come into contact with raw meat.

Rinsing your dishes is important, but it's only the first step to decontamination, says the USDA. "Whenever you cook raw meat or poultry, make sure you clean and THEN sanitize not just your surfaces but also the kitchen sink," the USDA warns.The authority recommends using a dishwasher to clean plates, utensils, and cutting boards that are non-porous and dishwasher safe—and to use the highest heat setting available, ideally over 140 degrees Fahrenheit.If you're wary of putting certain items in the dishwasher, using a sanitizing solution made of one tablespoon unscented liquid bleach and one gallon of water can help kill any residual bacteria. The USDA recommends pouring the solution on any item that needs to be decontaminated and allowing it to sit for a few minutes, or soaking smaller items in the solution itself. Rinse the solution off with fresh water after a few minutes and then use clean paper towels to dry the items off or allow them to air dry.

Make sure to thoroughly wash your hands both before and after cooking, too.

Keeping your plates and surfaces clean and sanitized is important, but the CDC says it's just one small piece of the kitchen safety puzzle.The health authority recommends washing your hands for at least 20 seconds with soap and running water both before and after cooking to avoid transferring bacteria from your hands to your food or vice versa. However, the CDC cautions against washing certain food items—specifically meat products and eggs—because this can transfer dangerous bacteria from those items onto your sink and other surfaces in your kitchen, potentially contaminating other food. Instead, simply cook meat and egg products thoroughly to reduce harmful bacteria.