Our mothers may have told us not to judge a book by its cover, but research shows we cannot help it. In fact, according to research, the moment we first lay eyes on someone we make snap judgments about who they are.

A study from Princeton, entitled “First Impressions: Making Up Your Mind After a 100-Ms Exposure to a Face,” found that it takes a tenth of a second to draw conclusions about other people’s attractiveness, trustworthiness and competence:

Before we can finish blinking our eyes, we’ve already decided whether we want to hire, date, hate, or make friends with a person we’re encountering for the first time. These first impressions color the way we interact with other people from that point forward. And all of this happens outside of our awareness, in the unconscious processes of the mind…

Consider how the complexion of a fresh-faced healthy individual compares to that of a lifelong chain smoker or sun worshipper. The health of someone’s skin speaks volumes and contributes to the snap judgments we make about them. It is no surprise that a radiant complexion affects how healthy and attractive someone appears.

The good news is that there is a simple way to get that inner glow and it doesn’t require expensive creams or beauty treatments. It is by eating a healthy diet. According to researchers:

 What we eat and not just how much we eat appears to be important for a healthy appearance. The only natural way in which we can make our skin brighter is to eat a more healthy diet high in fruit and vegetables.

They found that a diet rich in fruit and vegetables, especially carrots and tomatoes, gives a golden glow that is perceived as more attractive than a suntan.

Coco Chanel said:

Elegance is when the inside is as beautiful as the outside.

By eating well, you can achieve both.

As we head into summer, and we are inundated by marketing messages heralding the start of beach season, I’m simultaneously struck by how many diet books, apps, and weight loss programs there are out there. They cost a fortune and require a great deal of time and energy.

Confucius said:

 Life is really simple, but we insist on making it complicated.

The same is true of weight loss. Instead of investing in a complicated diet plan, an “old school” strategy may be all you need.

In fact, stepping on a scale is an effective tool to lose unwanted pounds. In a study, the more frequently dieters weighed themselves, the more weight they lost. Of note, those who went a week without weighing themselves actually gained weight. The researchers recommend weighing in daily in order to lose weight.

A related finding by the same researchers highlights how weight naturally fluctuates throughout the week. Most people lose weight during weekdays and gain weight on weekends. Weight peaks on Sunday nights and is lowest on Friday mornings. Interestingly, what separates lean people from heavy ones is how much weight they lose on weekdays. In other words, indulging a little on weekends is okay as long as we get back on track on Monday.

The bottom line is: If you want to lose weight, weigh yourself every day. But if you’re going to weigh yourself only once a week, do it on Wednesday because that will give you the most accurate reading.