As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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For most people, the beginning of the year is a chance to accomplish new goals and develop better habits. What happens to all of that excitement and energy after the ball drops at midnight? How quickly does that ambition fade and how likely are you to see your New Year’s goals through? In this article, we explain what the most common resolutions are and the likelihood of intentions turning into reality. 

A recent survey of 1,000 U.S. adults looked at participants’ overall outlook surrounding types of resolutions and how much they prioritized them. In 2022, the same Forbes Health/OnePoll survey concluded that prioritizing mental health was the top resolution for 2023. For 2024, fitness was at the top of this year’s survey list. 62% of participants said they felt pressured to set a resolution, with women feeling slightly more pressured than men. Overall, 48% of people wanted to improve fitness in 2024. Of that percentage, 55% say that physical and mental health are of equal importance. 

In this year’s survey, more people cited fitness as a top resolution than improving finances. What may or may not surprise you is that women (52%) in the survey were more likely than men (42%) to focus on fitness. The great news is that 80% of people in the survey felt confident that they would be able to reach their goals in 2024.

Most Common New Year’s Resolutions

In 2024, the OnePoll survey found some resolutions to be more common than others. The most popular goals for 2024 are:

• Improving fitness (48%)
• Improving finances (38%)
• Improving mental health (36%)
• Losing weight (34%)
• Improving diet (32%)

Other, less popular resolutions included traveling more (6%), regular meditation (5%), drinking less alcohol (3%), and performing better at work (3%). That last one either suggests that people don’t want to excel at work, or that they feel progressing at work is not necessary. 

How Common Are New Year’s Resolutions?

Setting a New Year’s resolution is a very common practice within the U.S. A poll from 2022 reported that 37% of Americans had a goal or resolution in mind for 2023. 87% said they were somewhat likely to keep that goal throughout the year. Another study found that the practice of setting a resolution may be more common in the U.S. Similar polls in Sweden, for example, found that just 12% to 14% of people set resolutions or goals. 

Regarding New Year’s resolutions, American adults can also be very ambitious. A survey from 2020 revealed that about two out of every five respondents already had a goal for the new year. Survey authors noted that 18% of people from that survey had multiple goals. 

How Long Does The Average Resolution Last?

Do you set lofty goals for the new year and then realize that you are no longer pursuing them by March? Well, you can rest easy because you are not alone in that camp. Failing at New Year’s resolutions is a very common practice, but that is typically because people set lofty goals that are not feasible. There is no point in setting a goal to lose 20 pounds in one month, especially if you haven’t done any preparation to detail how you will make that goal happen. If you want to quit drinking coffee and don’t start tapering off prior to the beginning of the year, you may abandon your goal very quickly. 

The types of goals you set will determine whether or not you achieve them. To be fair, your personality and drive also factor into the equation. You are more likely to have success with action-oriented goals within the first year. Avoidance-oriented goals (like quitting alcohol or abandoning carbs) don’t do as well. The beauty of resolutions is that you do not need confetti, fireworks, or a ball to drop to spark a fresh start. Any time of year is the perfect time to begin a resolution. You decide when to make a change and don’t need to wait for January 1st to set out to achieve your goals.

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Heart disease remains the leading cause of death for people in the U.S., according to the Centers for Disease Control and Prevention (CDC). Some factors, including genetics, can make you more prone to heart disease. No matter your situation, there are steps you can take to reduce your risk of heart-related issues. You can control most risk factors, or at least modify them, according to the American Heart Association (AHA).

Cardiologists explain that lifestyle choices have a huge impact on your overall heart health. In fact, lifestyle choices play a larger role than genetics do. The AHA estimates that 80% of cardiovascular disease, which includes stroke and heart disease, can be prevented. Other heart experts and researchers agree that most heart disease cases are preventable. If you take care of your heart in your 20s, 30s, and 40s, you may not have to see a cardiologist for most of your life. What can you do to keep your heart healthy? Continue reading to learn about some helpful tips. 

Look At Your Diet

What you put in your body can dictate your overall health, especially your heart health. There are various diets that place emphasis on consuming healthy fats, fiber, protein, antioxidants, vitamins, and minerals from fresh ingredients. The AHA often recommends the DASH diet to help control heart health, but you may prefer the Mediterranean diet instead. Your main goal, no matter which diet you choose or don’t choose, is to consume lots of fresh fruits, vegetables, whole grains, and legumes. Olive oil, avocados, seeds, and nuts are great sources of healthy fats! Limit your sugar intake and cut back on red meat, opting for wild caught fish when you can. Lastly, try to avoid processed foods because they don’t do anything for your heart. 

Minimize Stress

Everyone experiences stress, which can be tough on the heart. Stress can also lead to overeating and inactivity, two things that can increase blood pressure and cholesterol. It is tough to avoid stress, but there are things you can do to manage it. Consider taking five to 10 minutes out of every day to meditate, do yoga, stretch, or breathe deeply and you may notice a huge difference. A relaxing bath a couple times a week may also help you unload your stress. 

Aim For A Good Night’s Sleep

While certain people can function great with varying amounts of sleep, the last thing you want to do is neglect sleep. Sleep experts recommend that adults get between seven to nine hours of sleep per night. Dipping below six hours on a regular basis may hurt your heart, according to a few studies. In fact, poor sleep habits have been linked to high blood pressure and a harder time losing weight. Sleep is the body’s way of recharging the heart because heart rate goes down during sleep. You are not under a lot of stress while sleeping, so get some sleep to improve your heart and overall health.

Keep Your Blood Pressure In Check

Annual physicals are intended to inform you of your health. Your healthcare provider can check for heart disease symptoms and help you stay on top of your blood pressure. Knowing your blood pressure is crucial because there are no specific indicators of high blood pressure. If your blood pressure is out of control, your risk of heart disease is much higher. Should you find out that your blood pressure is high, there are steps you can take to naturally lower your blood pressure before you resort to medication. 

Exercise Most Days Of The Week

The AHA encourages everyone to get at least 150 minutes of moderate to intense exercise weekly. If that number is not feasible, try to work out harder for shorter amounts of time, for example, high-intensity interval workouts. The AHA also states that 75 minutes of vigorous aerobic activity per week, or a combination of vigorous and moderate workouts is also acceptable. Physical activity is the fountain of youth, people! Try your best to squeeze in a workout, even if that means some push-ups at home, a neighborhood walk or jog, 20 minutes on the exercise bike, or yoga class here and there. Elevate your heart rate!

Assess Your Weight

Being overweight or obese can increase your risk of heart disease. A 2021 report found that obesity directly contributes to heart disease risk factors, including type 2 diabetes, sleep disorders, hypertension, and dyslipidemia. Obesity can also lead to the development of heart disease and death from heart disease. Although body mass index (BMI) often indicates obesity, it is not always the best measure. BMI is simply an inexpensive and quick way to analyze a person’s potential health status and outcomes. If you are overweight or obese with heart problems, consider losing weight to promote better overall health. Exercise daily and make dietary changes (detailed earlier in this article). Consider a nutritional consultation to find the best plan for you.

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We live in a world where you can learn and share information in a matter of seconds. Because of that, anyone and everyone can share tips on anything health-related, including weight loss strategies. Some of this advice is whacky and incorrect, while other advice is researched and actually helps. People with professional health experience have the necessary information to help you lose weight, and this article aims to cover those tips. 

One of the main tips that dietitians suggest is to improve your diet. What does this mean, though? Ideally, you want to improve the quality of the food you eat. Focus on eating whole foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, as opposed to pre-packaged, processed foods. Researchers looked at the diets of more than 15,000 people and found that those who ate the least processed foods had a lower risk of obesity. Another study found that those who adopted a low-fat, plant-based diet for 16 weeks lost significantly more weight than a controlled group. 

Your mindset also plays a role in your weight loss. A 2022 study found that people who embraced their setbacks were able to lose weight and keep it off. Those setbacks were merely “temporary pauses” in their plan, not failures. Continue reading to learn about more weight loss tips that actually work. 

Get Enough Sleep

When you don’t get enough quality sleep, the body produces more ghrelin, the hunger hormone. Ghrelin decreases leptin, your satisfaction hormone, which can contribute to weight gain. Do you ever notice that you crave more sweet and salty foods when you are sleep deprived? This is because cravings for higher energy (a.k.a higher calorie) foods intensify. Additionally, your ability to make rational, healthy food choices while lacking sleep decreases, so you end up eating foods that your body has to work harder to digest. A well-rested body is a body that is more capable of losing weight.

Reorganize Your Plate

Dietitians suggest that you make half your plate consist of vegetables, a quarter of your plate whole grains, and the last quarter lean protein. You’ll notice a difference in how your body responds if you switch the portions of grains and vegetables. Corn, peas, and potatoes, however, are starchy vegetables, so they fall into the grain category.

Eat Slowly

When you choose foods that you like, it’s important to enjoy them slowly. Notice every morsel that you chew, and chew it deliberately. When you chew slowly, not only do you savor your food more, but you also make it easier on your digestive system. Plus, thoroughly chewing your food gives your body better cues of satiety. You’ll most likely avoid overeating when you chew your food thoroughly slowly.

Batch Cook And Prep

Ideally, you should meal prep once a week. Your day off serves as a great day to batch cook because you get to remain in the house. Stews are great, but you can also do pans of roasted vegetables and potatoes, or large stir-fries. You can also prepare smoothie bags, overnight oats, or chia pudding to have ready-to-go breakfasts. Having your breakfast ready to go is great for people who find it difficult to get out of bed in the morning. 

This step may not seem like a weight loss tip, but when your meals are ready and properly portioned, you don’t go out and eat whatever fast food, or unhealthy option is available when mealtime approaches. 

Enjoy The Food You Eat

If you don’t enjoy the food you eat, you are less likely to continue eating it. Plus, if someone tells you to eat steel cut oats and you don’t enjoy them, you’ll be less likely to enjoy them or adopt those healthy habits. Just because you are restricting certain foods, that doesn’t mean your food has to be bland. Add herbs and spices to elevate the flavor of your dishes. Your relationship with food doesn’t have to be just dull; rather, it can be very positive and pleasurable. 

Stay Hydrated

The body has one goal and one goal only: to stay alive. In order to stay alive, you need to give the body enough water. According to research, people who drank two glasses of water before a meal lost more weight than people who didn’t drink before meals. Plus, those participants in that study continued to keep the weight off! Thirst can mask itself as hunger, causing you to eat more even if you are full. Because water makes you feel full, though, you’ll be less inclined to eat as much during a meal when you drink beforehand.

Don’t Forget The Weights

Make sure that you lift weights at least two to three times per week if weight loss is your goal. Experts say that you should complete three or four sets of 10-15 repetitions with moderate to heavy weights. You should not strain to lift the weight, but it should be a little challenging. Weight training helps you build more muscle, and the body utilizes the food you eat as fuel when your muscle to fat ratio is higher. If you have more fat on the body, the body tends to store that fat.

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What goes into a protein shake? You typically blend or shake up protein powder with liquid if you are pressed for time, or you incorporate protein powders into smoothie recipes. These powders are convenient and they are beneficial for anyone who wants to lose weight or put on muscle. However, most people don’t know when to drink them. This article aims to detail the best time to consume your protein supplements. 

The amount of protein you need is dependent on your health goals. Dietitians explain that the recommended daily allowance is 0.8 grams per kilogram of body weight. That averages to about 20 grams per meal. If you plan on building muscle, you may need to double that amount.  Before we get too into the weeds, let’s first explain why the body needs protein.

Why Do You Need Protein?

One could say that protein is very important, given that proteins exist in every human cell. Made up of amino acids, protein is one of the building blocks of life, helping your body repair cells and make new ones. Roughly 10 to 35% of your total daily calories should come from protein, according to the 2020-2025 Dietary Guidelines for Americans. That range is due to different diets and activity levels. Generally, though, if you consume 2,000 calories per day, aim to consume 50-175 grams of protein (amounting to 200-700 calories).

Protein shakes are highly beneficial because they can make it easier to meet these nutritional requirements. Depending on your health goals and your choice of protein powder, shakes can be a focal point of your diet. In very simple terms, protein does two things: helps you lose weight and helps you gain weight. Protein is integral for satiety (helping you feel full) and ensures that you minimize muscle loss. Protein helps you tip the scales a bit if gaining weight is your goal. 

When Is The Best Time To Take Protein?

The time at which you drink a protein shake depends on your health and fitness goals. Firstly, you have to understand your body’s metabolism and know whether it is in a catabolic or anabolic state. In a catabolic state, the body breaks down muscles, which is why the body is in this state while exercising. In an anabolic state, which is typically post-workout, the body is in a rebuild and refuel state. The window of time after you exercise, when your body is repairing and refueling, is when it can utilize protein in the most efficient way. 

Losing Weight

Protein is a key element of your diet if you want to lose fat. Focusing on protein can help increase your metabolism and reduce your appetite. This is because protein reduces levels of ghrelin, the hunger hormone, while simultaneously increasing levels of glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin (CCK), all of which are hormones that reduce appetite. Consuming a protein shake between meals may help decrease your overall caloric intake. One study found that people who ate a high-protein yogurt snack in the afternoon consumed 100 fewer calories at dinner than those who ate crackers or chocolate in the afternoon. That means that if weight loss is your goal, consume your protein shakes between your primary meals. 

Gaining Muscle Mass

If you want to bulk up and get swole, some research says that you should consume a protein shake between 30 and 60 minutes after your workout. Again, this is based on the knowledge of your body being in that anabolic state post workout. However, studies have shown the results of consuming protein post-workout are inconsistent. Some dietitians argue that nutrient timing is a myth, and when you drink you shake doesn’t hugely affect muscle gain. In fact, new research found that resistance exercise and consuming sufficient protein are more important than when you drink your protein shake. People who workout in a fasted state, though, may benefit from taking protein shortly after completing a workout. 

The bottom line is that there is a lot of controversy about what time you should consume your protein shake. The anabolic window, which was previously understood as the best time to consume protein, may not have as big of an impact on your muscle gains. You don’t have to chug your protein shake within seconds of completing your workout, but consuming it within an hour or so post-workout may help. Your body is in need of protein after a workout to aid with muscle repair and recovery. Although protein is important, you don’t have to stress about missing the most opportune moment for consumption. Drink your protein shake when you can, especially if you don’t consume a lot on a regular basis.

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The two most common New Year’s resolutions are to stay fit and healthy, and to lose weight. These are excellent concepts, but they are immeasurable and ambiguous goals. In order to “lose weight” or “be healthier,” you need to have a plan in place, or at least have a clear objective (or objectives) to hit in the coming weeks or months. For example, maybe you want to run a 5k race in February or do 20 push-ups in a row within a month. 

When you arrive at your deadline, you either did the work or you didn’t. Having a defined goal is a great place to start, but your success will depend on your determination and willingness to embrace change. You can have a plan, but you need to have multiple plans when you encounter roadblocks, because you cannot avoid them. Having plans to fall back on when you encounter these roadblocks can help you cross the finish line. Most importantly, achieving your goals leads to a conclusive outcome! 

What can you do to ensure that you are part of the 8% of people that achieve their New Year’s resolutions? The following five tips aim to help you crush your health and wellness goals. Just remember to do the work and you will be rewarded with the results. 

Determine Your “Why”

Why do you want to lose weight? Why do you want to eat healthy? Determining your “why” is the first step to finding success in most areas in life. It can make all the difference when it comes to setting your goals and following through on them. When you keep your “why” at the forefront of everything you do, you will be able to make better decisions. Your “why” keeps you passionate, motivated, and focused, while helping you align with your values. Write down your “why” for each goal you set and place it somewhere you will see daily. Come back to it so that you know why you are losing weight, avoiding alcohol, or not eating meat. 

Focus On One Thing At A Time

When you set too many goals at once, you will likely abandon them as the result of a burnout. Instead, set a few goals in the beginning and check them off your list as you go. Once you reach the initial goals you set, you can add new ones to your list. A great exercise to complete before the New Year is to write down the things you want to accomplish, big or small. Prioritize and select a few from that list to start. As the year goes on, check off goals as they are completed and then prioritize new goals. 

Schedule It And Commit To Yourself

Nobody likes a flaky person because plans always fall through. Don’t commit to things that you aren’t going to show up for, even if you want to say yes to everything and everyone. Commitment to yourself should be the same as your commitment to a good friend. Every Sunday night, plan out your week and schedule the things you need to do to ensure you stick to the goals you set. If that means penciling in your yoga class, grocery shopping, meal prepping, or personal training, so be it!

Let Failures Become Your Teachers

Life is the best rollercoaster there is! It comes with many ups, downs, and turn-em-arounds, and there are lessons around every corner. When you stay the course as things get challenging, you only become stronger. Accept that there will be some bumps in the road on the way to achieving your New Year’s resolutions. When you fail, don’t abandon ship. Instead, ask yourself what happened and learn from your experience to do better the next time.

Reward Yourself

When you accomplish any goal, no matter how big or small, your belief in your abilities grows. Make sure to celebrate your victories, but in a way that doesn’t revolve around food. When you celebrate with food, you endorse bad behavior. Consider seeing a movie, taking a bubble bath, or scheduling a massage to reward your progress. When you reward yourself, you not only increase your motivation, but you also remind your brain that you’re thriving!

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The first month of a new calendar year is approaching quickly, which means many people are trying to establish their New Year’s resolutions. Losing weight and eating healthier foods are the primary resolutions, but they are very broad. Some people want to lose 40 pounds within the first two months, cutting out refined sugars, carbs, and processed foods in the process. While eliminating those foods from your diet is a good idea, the extreme all-or-nothing idea tends to backfire. 

The key to setting yourself up for success is to make attainable and realistic goals, especially in regards to fitness. The primary reason that people give up on their resolutions is because results don’t happen instantaneously. Make the goals specific and define them clearly, for example, working out three times per week, as opposed to just exercising more. Measure your progress, such as log the weights you lift or distance you run each week. Understand exactly why you established the fitness goal. Perhaps you want to feel stronger, improve flexibility, or manage an underlying condition. Whatever the reason, make sure you understand what you want to tackle and make a simple checklist to keep you motivated. 

Achieve X Number Of Push-Ups In A Month

If your goal is to increase upper-body strength, push-ups are a tried and true exercise to help achieve that goal. It is a classic move that engages your chest, shoulder, ab, and arm muscles. You don’t need special equipment, so you can do them anywhere, anytime. Once you find your base number of how many push-ups you can do, try to set a goal for how many you want to do after one month. If you have to start with incline push-ups or knee push-ups, so be it! Start however you need to and increase the challenge from there. 

Workout 12 Days In A Month

For some reason, people have a lofty goal of hitting the gym every single day in the new year. If you didn’t do that before, how will you fit that into your schedule now? Don’t set yourself up for failure; rather, aim to get 12 workouts in during January. That balances out to three workouts per week, which is very attainable. Health experts encourage people to make these exercise sessions last 60 minutes, but start at 30 minutes if you are new to working out. Set reminders on your phone for the days that you are supposed to work out so you can pack gym clothes if needed. For added accountability, consider sharing this goal with a friend, or start a challenge to see who can complete 12 workouts sooner. 

Stretch For 15 minutes After Each Workout

Stretching is something that many people neglect, but it is one of the easiest ways to reduce risk of injury and accelerate recovery. The National Academy of Sports Medicine said that stretching improves range of motion and helps reduce inflammation, both of which stave off injury. The ideal time to stretch is after a workout, when the body is already warm. That said, stretching a few minutes before you work out is something you should do as well. The last thing you want is to pull a muscle while exercising. After your workout, try to hold each stretch for 15-45 seconds, and avoid bouncing during the stretch. 

Hold A Plank For One Minute Within 30 Days

Planks work to activate your core, but if you do a plank correctly then you will feel all your muscle groups working together. A strong core goes beyond the aesthetic appeal, helping you maintain proper posture, reduce back pain, and improve balance. Even though planks are stationary, they can be difficult, so work your way up to your one-minute goal. 

Find An Enjoyable Way To Move

It’s very common for someone to stop working out because they feel like they are in a fitness rut. Additionally, entering a gym can be very intimidating and confusing, especially if you are new to gym life. You are more likely to want to workout when you enjoy the exercise. For this reason, it can be a great idea to try different workout classes. ClassPass, for example, is a great program that allows you to try different modalities, until you find an instructor, class, or gym that you enjoy. They typically have great intro specials, so see what they have and see which workout makes you feel good.

There are many other goals that you may decide to accomplish, and we encourage you to find your stride. We just want you to remember to be kind to yourself on your fitness journey. Adjust your goals if you need to, but don’t set lofty goals that you cannot achieve. Challenge yourself, but pace yourself and you will continue to check off your fitness goals as the year progresses.

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With the end of the year on the horizon, people are making their checklists of resolutions. Be it a six-pack by June or reading two books in four months, people love to crush New Year’s goals. The sad reality is that many people go back on their resolutions by February, especially in regards to weight loss. More often than not, people set themselves up for failure by making unattainable resolutions. This article provides resolutions you can actually accomplish in the New Year. 

New Year’s resolutions date back centuries. For many people, the New Year is a clean slate, a chance to start fresh. The key to accomplishing your goals is to be smart about it. Don’t set lofty goals that put too much pressure on you because that’s how you fail. You can prevent that from happening by setting small, achievable goals, like the ones below. Stay on track and believe that you can accomplish them!

Try One New Recipe Every Week

When you are completely exhausted, it’s difficult to conjure the energy to make a meal. You order takeout or pizza and pig out, which is understandable. Life can get in the way of cooking, but try to set a resolution to cook at least one new recipe per week. And if you can make that recipe a healthy one, that’s all the better. Statistically, people who cook at home more often save more money. In your acquisition of a new recipe each week, you can build your recipe catalog and cook more often!

Do One Thing To Help The Environment

The conversation about environmental change is ongoing, and it is on us to take action to help whenever and wherever possible. Since significant environmental changes are ahead, make a difference by doing one thing in 2023 to help out. Perhaps you start composting your kitchen scraps or recycling cardboard. Maybe you pick up trash on your street or participate in a beach cleanup. Nothing is too small and doing one little thing can help encourage a healthier future for the planet. 

Unplug At A Certain Time Each Day

This is easier said than done, but putting your devices away at a certain time before bed has a long list of health benefits. First off, when you don’t look at screens an hour or two before bed, you may be able to fall asleep easier. The blue light that emits from screens makes your brain think that it’s daytime, and it can also interfere with melatonin production. Instead of looking at screens until the moment you go to bed, try reading a book, stretching, or breathing exercises to help calm the mind and relax the body. 

Change Up Your Look

Losing weight and exercising are always in the top 10 most common New Year’s resolutions. Fitness resolutions tend to be short-lived because people want immediate results. Progress typically comes after weeks, not days, of consistent training and healthy eating. You can change up your look without shaving a few inches off your waistline. You can try a new hair color, switch up your personal style, or give your hair a little trim. Embrace bolder colors and don’t be afraid to wear outfits you’ve always wanted to pull off!

Get More Sleep

This sounds much easier than it actually is, but getting more sleep every night can benefit your overall health. Studies confirm that sleeping eight hours every night can increase productivity, boost immune function, improve mood, and potentially prevent weight gain. If you take the steps to improve sleep by going to bed earlier, reducing screen time, and meditating more often and still don’t see results, your mattress may be ruining your sleep. A new mattress may be the key to unlocking better sleep!

Accomplish One Small Thing Every Week

Resolutions don’t have to be life-changing events. Sometimes, it’s the little things that make you feel like you get more done in life. Clean out the change in the center console of your car or wash your car. Make a list of things that you need to accomplish and cross them off, in no particular order, when you do them. A small but impactful list can set you up for success, not failure. Just don’t make your list too long, or else it can be very overwhelming. Dust the blinds in the bedroom, clean under the couch, or re-pot your plants. 

Save A Small Percentage Of Your Paycheck

When you live from paycheck to paycheck, the temptation to splurge is strong when you see your bank account replenish. Impulsive purchases add up, though, no matter how affordable they seem at the time. Consider saving a portion of each paycheck in the New Year. Open up a Roth IRA account or a savings account and deposit $50 to $100 every month. Another way to save money is by making coffee at home instead of going out to get it everyday. This adds up and saves you money over time.

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The ketogenic diet, or the keto diet, is a popular diet that promises quick weight loss. People from all walks of life have used this diet as a way to turn their bodies into fat-burning machines. The diet limits the intake of carbohydrates and focuses on fat and protein consumption to get the body into the state of ketosis. During this state, the body burns fat (rather than sugar) for energy, but health experts worry about the side effects of this popular diet. 

Where other low-carb diets focus on protein, the keto diet’s primary focus is on fat. There are modified versions of the diet that vary the fat, protein, and carb percentages to achieve the state of ketosis. The restrictiveness of the keto diet forces the body to use fat as the primary fuel source, which helps you drop weight. Over time, though, experts have warned that the high-fat nature of the keto diet may lead to heart complications. This is because of the excessive meat, dairy, and unhealthy fat consumption. Granted there are healthier versions of the keto diet that include more fresh produce, but not every keto follower eats in this way. 

Entering ketosis is new for the body, so there is an adaptation phase, during which you may experience temporary side effects. It takes the brain and body time to adapt to burning ketones for energy instead of carbs. According to health experts, you may experience the following side effects once you go keto. 

Reduced Athletic Performance

A lot of athletes have been able to improve performance in their sport after losing weight on the keto diet. For example, many cyclists say that they pedal faster and better once they switch to keto. A 2018 study found that participants performed worse on high-intensity cycling and running tasks after four days of eating keto than participants who spent four days on a high-carb diet. The body is in a more acidic state during ketosis, which may limit its ability to perform at peak levels. Losing a few pounds won’t drastically improve athletic performance, but significant weight loss might. Just keep this in mind on your ketogenic journey. 

Constipation

One of the most common side effects after starting keto is a bout of constipation. Low-carb eating and constipation tend to go hand in hand, as you exclude many high-fiber foods from your diet. Beans, large amounts of fruits and vegetables, and whole grains are not keto-approved foods, and avoiding them can cause some bowel irregularity. The body also excretes more water, so that is a recipe for clogged pipes. If you want to keep things moving, enjoy keto-friendly, fiber-rich foods like avocado, nuts, non-starchy vegetables, and berries. Increasing your water intake also helps you avoid constipation.

The “Keto Flu”

Many people report that after starting the keto diet, they experience a range of flu-like symptoms. The “low carb flu” or “keto flu,” as people refer to it, affects about 25% of people who try a keto diet. Although the most common symptom is fatigue, people may experience headaches, brain fog, nausea, poor sleep, increased hunger, and decreased physical performance. These issues may discourage people from adhering to the keto diet before they start feeling or seeing the benefits. Symptoms tend to subside within a few days, though.

Bad Breath

Acetone is a ketone that is a byproduct of fat metabolism, and it can make your breath a little stinky. Often described as fruity and slightly sweet, ketosis breath results from the rise of blood acetone levels. This is because the body gets rid of some of the acetone via your breath, in addition to sweat and urine. For most people, the unusual breath smell will go away within a few weeks. 

Leg Muscle Cramps

If you experience leg muscle cramps on a regular basis when you switch to keto, you may need to drink more water. They can be painful and typically stem from dehydration or mineral loss. This is because keto can help get rid of water weight, as glycogen, the storage form of glucose in muscles and liver, binds water. The body flushes out glycogen as a result of low carb intake, and it’s one of the primary reasons that people see immediate weight loss on the keto diet. Continue to drink plenty of water to reduce the risk of dehydration and leg cramps and electrolyte imbalance. 

Intense Cravings

In case you didn’t know, carbs are incredibly addicting. That’s why so many people have a problem giving up bread, for example. When you eliminate carbs from your diet, the brain releases neuropeptide-Y (NPY), which signals the body that it needs carbs. When the body doesn’t get those carbs, NPY builds up and can intensify your cravings, increasing your desire to eat foods that are not keto-approved. The cravings are a direct result of the body’s biological response to carb deprivation, and less so your willpower to resist the temptation.

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Every person’s health journey is different, meaning each person has advice and helpful information to share. It’s empowering to share your weight loss transformation because others are most likely where you were at one point in your life. We believe that your story is compelling, interesting, and unique, which is why we want to hear from you. There is nothing quite like hearing success stories from our customers!

We are searching for the next big transformation story from a Dherbs customer! In the past, we’ve received some amazing stories, some of which have brought us to tears. It’s truly inspiring to see someone turn their life around and watch them continue the success into life after cleansing. You see…anyone can do the cleanse and benefit from it, but it’s about maintaining your success and sticking to the healthy path. The Full Body Cleanse, for example, is the catalyst for your health transformation, and many people benefit from cleaning again and again as the years go on. Like we always say, “it’s a product that helps you hit the reset button on your health.”

How Does The Submission Process Work?

Have you lost 20, 30, 40, even 50 pounds while cleansing? Send us an email at media@dherbs.com with the following information*:

• Name
• Age
• Occupation
• Height
• Weight (before cleansing, after cleansing, and current weight)
• A before and after photo
• One to two paragraphs about cleansing journey (a video entry is also acceptable)

Confused on what to say about your journey? Tell us about why you decided to cleanse in the first place. How was your cleansing journey? Did you complete one or multiple cleanses? What recipes did you enjoy while cleansing? Once you finished your cleanse, how did you feel? We want to know all of this information and more! 

If selected, Dherbs Inc will fly you out to Los Angeles for a weekend to record your story. The reward will also include $500 to the best weight loss story.

*Dherbs will use this information for promotional purposes and potential advertising campaigns.

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