A lot of people, especially overweight people, turn to diet soda to reduce their caloric intake. The appeal is that it is a sugar-free, carb-free, fat-free, zero-calorie beverage. It does, however, contain aspartame, which is about 200 times sweeter than regular sugar. So why is it that a calorie-free drink makes you hungrier?

Let’s remove diet soda from the equation for just a moment. It stands to reason that if you are hungry, you eat something and the hunger goes away. Unfortunately, it isn’t that simple. You have more than likely eaten meals that fill you up more than others, even if you’ve eaten the same amount of food. For example, you go back for chow mein when you’ve already had a full serving. 

Sometimes, it’s not the nutrient density (or lack of nutrients) of the meal that gets in the way of satiating you. It can often be the beverage you drink alongside your meal. A new study found that non-caloric sweeteners that are typically found in diet sodas interfere with the brain’s hunger responses. Basically, these sweeteners make it more difficult for the brain to discern if you are actually full or not. They may even make you feel hungrier. 

How Do Non-Caloric Sweeteners Mess With Hunger Cues?

Aspartame, sucralose, stevia, and erythritol are the most popular sugar substitutes used in diet sodas and some low-calorie processed foods. Unlike regular sugar, these substitutes do not add additional calories. The problem is that consuming these types of sweeteners confuses the brain. In an ideal situation, the brain perceives calories coming in when you consume a food or beverage. That isn’t the case with diet soda, so the brain increases appetite in order to obtain other calories. 

To put it in simpler terms, non-caloric sweeteners confuse the brain. The body is programmed to expect some calories when it consumes something sweet. Zero-calorie sweeteners do not fulfill that expectation, so that mismatch stimulates the brain’s hunger cues and you end up eating more than you normally would as a result. 

Although artificial sweeteners can confuse hunger cues for every person, some people don’t experience as severe an effect as others. During the study, researchers noted that men and women with obesity had a heightened response to non-caloric sweeteners. The difference in reactions between people with obesity and people without obesity was quite evident. People with obesity had a very strong response in the hypothalamus, the part of the brain that regulates hunger. If people with obesity drink diet soda, they are more likely to overeat than people without obesity who drink diet soda. 

How To Better Understand Hunger Cues

Why do people with obesity experience a greater impact? Researchers don’t exactly know at the moment, but they suspect it to be a consequence of obesity. Being overweight is just the tip of the iceberg regarding obesity. Many bodily functions and processes influence how a person responds to food. The only thing you can do to fight back is to better understand the body’s hunger cues. 

All dietitians and researchers recommend avoiding diet sodas and other non-caloric sweeteners whenever possible. Ideally, avoid sugar as well, but it can be difficult to do that. Sugar consumption is linked to weight gain, but so is non-caloric sweetener consumption. Hunger and thirst are also easily confused. The body sometimes sends the same signals for hunger and thirst, due to overlapping mechanisms. This can result in unnecessary snacking, so with that in mind, make sure you maintain proper hydration levels.

If you feel hungry all the time, you most likely are not consuming satiating nutrients, including protein, healthy fats, fiber, and complex carbohydrates. Focusing on foods that contain these nutrients, such as whole grains, fruits, vegetables, legumes, nuts, and seeds, can help you get more of those nutrients. Practice mindful eating, chewing each bite slowly to savor the flavors. Additionally, try to have a dedicated space for eating and don’t sit on the couch, for example, as that can cause mindless eating, so you’ll consume more than you need to without realizing it.

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Menopause is an integral time of change in a woman’s life. It is filled with hormonal fluctuations, a loss of bone density, and the ultimate whammy: weight gain (occasionally). Those are just a few of the fun changes that can happen during menopause. 

According to research, an active lifestyle may help you transition more smoothly into this phase of life. It is optimal to exercise regularly in order to support bones and muscles. Doing so can help you stave off osteoporosis and muscle loss. For this reason, Pilates is a fantastic form of physical activity for menopausal women. One thing to keep in mind before getting into Pilates is that you should consult a specialist or doctor if you’ve had previous issues with mobility or the pelvic floor. You can always modify an exercise, but try to avoid motions that tweak or strain the body. Consider the following Pilates moves if you want to increase strength during menopause. 

The Roll Up

This is a great core exercise that benefits spinal mobility and core control. To start, lie flat on your back with your legs extended straight and arms overhead. Engage your abs and roll up, raising your hands toward the ceiling. Dig your heels into the ground to help pull yourself forward and reach your fingers toward your toes. You should round your back as you do that to complete the “roll.” Reverse the motion, lowering yourself back down one vertebra at a time to avoid injury. The idea is to do the forward and backward motions in a controlled manner. Repeat this at least five times. 

Saw

You know what this exercise involves? Core strength, people! You’ll notice that core strength is the common denominator between all of the moves in this article. This movement also increases spinal rotation and helps develop upper-body flexibility. Sit up straight with your legs extended in front of you, keeping them slightly wider than hip-distance. As you inhale, sit up tall and raise your arms out to the sides at shoulder height to form a “T” position. Exhale and root into your sit bones. On your next inhale, rotate your upper body to the right, leaning your torso toward your right leg. Exhale and reach your left hand toward the outside of your right foot, reaching for the pinky toe as if to “saw” it off with your left pinky finger. Return to the starting position and then repeat on the other side. Continue alternating in slow, controlled motions, completing at least five times on each side. 

Forward Bend

This movement functions both as a stretch and an exercise, working to improve core strength and spinal mobility. It also builds off the last movement, in that you remain in the same seated starting position with your legs extended in front of you. As you inhale, lift your arms overhead, palms facing inward, at shoulder-width distance. Exhale as you hinge at the hips to lean forward before you roll forward, rounding one vertebra at a time. If you can, touch your feet with your hands, or rest your hands on your shins. As you return to the starting position, engage your abs and roll up. Repeat this a total of five times. 

Side Kick

This stability movement is great for strengthening the muscles around the hip joint. It also encourages core strength. Lie on your left side, stacking your shoulders, hips, and ankles vertically on top of one another. Move your legs forward enough so that you can see your toes. Support your head on your left arm and press your right palm into the floor to maintain the position. Lift your right leg to hip level and pulse it forward twice, flexing your foot and maintaining a neutral spine. Keep your leg elevated and point your toes as you sweep your leg backward, stopping the motion before it compromises your neutral spine positioning. Repeat at least eight to 10 times and then switch to the other side. 

The Hundred

To round out the group of Pilates exercises, we have the Hundred, which is a powerhouse move that aims to enhance stability in the lumbar spine and pelvis. Lie flat on your back with your knees bent and feet flat on the floor. Take a deep breath and flatten your lower back, curling your head forward to lift it a few inches off the ground. Draw your abs into the spine and lift your feet off the ground and make your shins parallel to the floor. During an inhale, pump your arms up and down for a count of five. Continue pumping up and down as you exhale for a count of five. Count to 100, switching your breathing in and out for intervals of five seconds.

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Is there anything better than a good night’s sleep? You wake up in a good mood and when you sit up and get out of bed, it’s as though your body thanks you for that rest. Contrast to the mornings when you wake up after a minimal amount of sleep. You don’t feel like yourself and you usually see dark circles under your eyes. You feel sluggish and would give anything for a few more hours of sleep. 

Growing evidence indicates that sleep is necessary for maintaining long-term health. The body can typically handle a few nights with minimal sleep, but it is not sustainable over time. There will be a price you pay if you continually get insufficient sleep, according to health experts. In this article, we’ll detail some of the health problems linked to sleep deprivation.

Type 2 Diabetes

People who experience minimal sleep or poor quality sleep tend to have poorer blood sugar control, especially in people with diabetes. Additionally, sleep deprivation can increase the risk of developing type 2 diabetes, according to some studies. In a group of middle-aged Caucasians, researchers observed a strong connection between poor sleep quality and metabolic syndrome, fasting blood duster levels, insulin levels, and insulin resistance, a precursor for type 2 diabetes. 

Kidney Issues

Unfortunately, the link between insufficient sleep and kidney health has not been as firmly established as the link between poor sleep and other health conditions. Researchers note that people with chronic kidney disease tend to have sleep disorders, including restless leg syndrome and insomnia related to their condition. Some evidence shows that poor sleep quality may increase the risk of developing chronic kidney disease. Researchers believe that the link could be related to disruptions to the circadian rhythm. 

Depression And Anxiety

According to research, people who have chronic insomnia have a higher rate of depression and anxiety. An estimated 40% of people with insomnia have clinical depression. The relationship between your mood and sleep is complex and bidirectional. That means that depression or anxiety can negatively impact sleep and lack of sleep can negatively affect your mood. Sleep experts consider insomnia to be an independent risk factor for developing mental health disorders, such as depression. You may need to address your sleep problems and anxiety or depression separately in order to improve your overall health. 

A Less Healthy Gut

The gut microbiome is a complex system of trillions of microorganisms found in the gastrointestinal (GI) tract. Experts believe that the more diverse the microbiome, the better a person’s overall health is. Some studies suggest that altered sleep patterns, such as those consistent with night shift workers, may impact gut health. One study used Mendelian randomization, a method that looks at genetic variation to study the effects of different health variables. This study found that sleep issues may alter the abundance of bacteria in the gut. 

Hypertension, Stroke, And Heart Disease

According to the American Heart Association (AHA), the smallest changes in sleep have been linked to heart issues. After the clocks change in March, there are 24% more heart attacks for the first three to four days. When the clocks “fall back” in November, the AHA estimates a 21% reduction in heart attacks because people gain an hour of sleep. Sleeping for five hours or less per night on a regular basis has been associated with a two to three times greater risk of coronary artery buildup. That decreases the flow of blood to your heart, so sleep deprivation may increase the risk of coronary artery disease. 

Reduced Immune Function

Sleep experts suggest that insufficient sleep or poor sleep quality can harm immune function. Evidence shows that poor sleep increases your susceptibility to various infections and illnesses. Studies show that people who sleep less than seven hours per night are three times more likely to develop the common cold compared with people who get eight hours or more of sleep per night. 

Additional research states that insufficient sleep can make it more difficult for the body to produce disease-fighting antibodies, specifically after receiving flu, hepatitis A, and hepatitis B vaccines. Participants who only slept four hours per night in the days before and following vaccination developed lower levels of antibodies compared to those who had great sleep. 

Weight Gain

Unfortunately, there is a strong connection between sleep issues and being overweight or having obesity. Failure to get enough sleep every night can cause a hormonal imbalance, and these are the hormones that regulate appetite. Ghrelin makes you feel hungry and leptin helps you feel full. Leptin levels tend to rise during sleep, so the theory is that insufficient sleep causes a decrease in those levels. That makes you feel hungrier, which leads to unnecessary eating. Additionally, sleep disturbances of any kind can increase the production of ghrelin, which increases appetite. Studies suggest that insufficient sleep can make people burn 100 more calories per day. While that sounds wonderful, the extra wake time increases how much people eat or drink by more than 250 calories per day. Over time, that can cause people to gain weight.

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When we tell you about that this chocolate banana chia pudding is like a little cup of happiness, you have to believe us. Imagine diving into a creamy breakfast, snack, or dessert that is both totally delicious and packed with health benefits. Who doesn’t want to indulge in a sweet treat and be healthy at the same time? If only everything on the planet was like that, right?

To get started, let’s talk about those small but mighty chia seeds. Chia seeds are great sources of fiber, omega-3 fatty acids, and protein, among a few other vitamins and minerals. They work to keep you feeling full and satisfied for longer, which can help reduce snacking and weight gain. Did we mention they chia seeds are antioxidant superstars? Well, they are! Add in that ripe banana, to the mix and the benefits go up a notch.

Not only does the banana bring natural sweetness, but it’s also packed with potassium, which may help regulate blood pressure and keep those muscles happy. Plus, bananas have mood-boosting properties that may naturally elevate serotonin levels. And let’s not forget about that raw cacao powder, which offers an impressive antioxidant profile, which is integral to keeping your cells healthy and safe from free radical damage. Mix all of these ingredients, plus a few others, together and you have a creamy breakfast, snack, or dessert that you can enjoy guilt-free.

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It is no secret that antidepressants can cause weight gain, which is one reason people want to avoid them. A recent study highlighted exactly which antidepressants are more likely than others to increase body weight. Researchers examined the electronic health records of more than 183,000 people (aged 18 to 80) in the United States taking antidepressants for the first time. The team tracked overall weight for 24 months. 

Researchers compared various drugs to Zoloft, the most readily prescribed antidepressant among study participants. After six months, Zoloft users gained half a pound, and people taking Prozac experienced similar weight gain. Those prescribed Cymbalta, Paxil, and Celexa gained a little more on average. Lexapro users experienced the most weight gain of 1.4 pounds at the six-month mark. That number increased to 3.6 pounds after 24 months. Although people taking Wellbutrin did not experience weight gain at six months, they did gain a pound after 24 months. 

Researchers suggest that people who experience unwanted weight gain as a side effect of taking antidepressant are less likely to continue taking medication. That is why study authors wanted to compare weight gain across first-line antidepressants. Understanding this may help inform clinicians to make the best decisions for the overall health of their patients. 

Why Is Weight Gain A Common Side Effect?

The exact mechanism for weight gain is not fully understood, and it wasn’t explored in the study. Some researchers suspect a few reasons as to why antidepressants may cause some people to gain weight. Health experts believe that it has to do with an increase in serotonin, the chemical that plays a role in overall mood. 

Lexapro, Prozac, Paxil, and Celexa all raise serotonin levels. Similarly histamine receptors, such as tricyclic antidepressants, raise serotonin levels. Increasing serotonin can enhance a person’s appetite and cravings for carbohydrate-rich foods. Additionally, some research suggests that certain antidepressants can change metabolism by slowing metabolic rate. They may also influence insulin, make people sluggish and lazy, and promote fat storage. 

It is possible for some people to lose weight once they get off antidepressants, but that isn’t feasible for everyone. Some changes that result from taking antidepressants take a long time to wear off, for example, metabolic changes. The extent of weight loss after you discontinue antidepressants can vary depending on medication use, metabolic changes, and overall lifestyle. 

Balancing Weight Gain With Other Factors

According to health experts, weight gain is a factor to consider when deciding on an antidepressant. Not only can weight gain increase feelings of depression, but it can also exacerbate underlying medical conditions, including diabetes, cardiovascular disease, or hypertension. Someone who is depressed may also feel overwhelmed by having to manage weight, in addition to their mental health. For this reason, clinicians need to be careful about addressing these concerns prior to prescribing antidepressants. 

Each class of antidepressants works differently, so medical professionals should consider a person’s symptoms and medical history. People with a history of seizures, eating disorders, or those who abruptly quit alcohol or sedatives should not take Wellbutrin. The reason for that is because it can increase the risk of seizures and cause other symptoms, including anxiety, insomnia, and risk of hypertension.

The good news is that antidepressants aren’t necessary for everyone. There are various actions a person can take to reduce symptoms of depression, with therapy being a great one. The main thing that mental health experts want is for people to take action. If you are struggling with depression, do not avoid mental health treatment options, especially if the fear is weight gain. There are many methods to treat depression, and medication isn’t always the answer. Additionally, it may not be the answer for you. Do your research and talk to your healthcare professionals to see what the right option is for you if you have depression.

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Between 2017 and 2020, 10% of American adults over age 20 had total cholesterol that exceeded 240 milligrams per deciliter (mg/dL). Nearly 17% of those people had high-density lipoprotein (HDL, or “good”) cholesterol levels below 40 mg/dL. About half of the adults in the U.S. could benefit from lowering cholesterol levels. Additionally, 86 million adults over the age of 20 have total cholesterol levels above 200 mg/dL.

It’s a sad reality when the statistic is that most adults in the U.S. have blood cholesterol levels higher than they should be. Health experts explain that there are many steps that can aid cholesterol-lowering efforts. In fact, it may be as simple as making some dietary changes and exercising on a regular basis. 

Which Foods Can Lower Cholesterol?

There are various foods that can help keep your LDL cholesterol levels in check. Some of those same foods can help elevate HDL cholesterol levels, which are beneficial to your heart. The following foods that may benefit cholesterol levels in various ways are:

• Nuts
• Apples
• Grapes
• Fatty fish
• Eggplant
• Okra
• Oats
• Barley (and other whole grains)
• Strawberries

Not all foods that are high in cholesterol are necessarily bad for your health. For example, eggs are relatively high in cholesterol, but they don’t raise them as much as saturated fats or ultra-processed foods. 

What Foods Cause High Cholesterol?

If foods are rich in saturated fats or trans fats, you should steer clear of them because they can elevate cholesterol levels and cause weight gain. What are the absolute worst foods to eat if you have high cholesterol, though? Baked goods, red meat, fried foods, and others are notorious for raising LDL cholesterol. Avoid the following foods to help keep cholesterol levels in check. 

Processed Meats

Hot dogs, deli meat, bacon, sausage, and more all fall under the umbrella of processed meats. They tend to be high in saturated fat, sodium, and cholesterol. Bacon or sausage made with turkey might seem healthier, and even though they are somewhat lower in cholesterol than red meat alternatives, they are not cholesterol-free. 

Baked Goods

Cookies, pies, and cakes, oh my! Yes, all of these things are highly addictive and easy to eat, but they usually contain large quantities of butter or shortening, making them high in cholesterol. You don’t have to give up your sweets altogether, because you can still bake with different substitutions. You can use applesauce or bananas in place of butter, or have low-fat Greek yogurt topped with berries for dessert.

Red Meat

Lamb, beef, and pork generally contain a lot of saturated fat, especially the fattier cuts. Hamburgers, ribs, pork chops, shanks, and roasts tend to have more fat than leaner cuts of meat. You can eat meat on occasion, so long as you opt for smaller portions of leaner cuts, such as sirloin, filet mignon, or pork loin. Alternatively, replace meat with proteins that are much lower in saturated fat and cholesterol, such as turkey breast, wild caught fish, beans, lentils, quinoa, and boneless skinless chicken breast.

Fried Foods

Any food that takes a dip in the deep fryer is not going to be great for your body. Common fried foods include mozzarella sticks, onion rings, French fries, chicken wings, or fried chicken. Frying increases the energy density (calorie count) of foods. If you enjoy the crispiness of fried food, use an air fryer and toss your food in a little olive or avocado oil. Alternatively, you can bake foods at higher temperatures to achieve that crispy, golden-brown crunch.

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A recent study examined brain scans of women who looked at abstract images unrelated to food or images of sweet and savory foods. The women who felt the most lonely and socially isolated had the highest level of brain activity in the regions connected to sugary foods and cravings. At the close of the study, study authors concluded that building social connections may cause people to eat healthier. 

This new research, published by JAMA Network Open, builds on previous investigations linking loneliness to poor mental health. Earlier studies also linked loneliness to cognitive decline, weight gain, and obesity-related conditions, such as type 2 diabetes. Although there is a lot of evidence for these connections, researchers still don’t have a clear idea of the underlying causes. For example, obesity is linked to depression and anxiety, and binge-eating is common coping mechanism for loneliness.

The Study

Study authors surveyed 93 women about their social connections, body weight, feelings of loneliness, and eating behaviors. Scientists then used MRI scans to see how their brains responded when they looked at abstract images unrelated to food or images of different sweet and savory foods. Overall, participants who reported higher levels of loneliness or isolation were more likely to have sugary cravings. The loneliest participants also experienced reduced brain activity in regions responsible for self-control related to eating behaviors. 

Loneliness or social isolation can cause food cravings similar to the cravings you have for social connections. Study authors found that social bonds are integral to how people eat unhealthy foods, especially foods high in calories and sugar.

Study Suggests New Ways To Reduce Sugar Cravings

Although the study linked loneliness to increased sugar cravings, the study had certain limitations. Two of the limitations were the small size and the reliance on participants to accurately report details about the mood, eating behaviors, and overall health. That said, the study provides new evidence that supports the link between your mood and response to food. 

Additionally, the study found that the participants’ brains were particularly reactive to sweet foods. Researchers note that this explains the maladaptive eating behavioral changes among socially isolated people. The good news is that finding out this information can help socially isolated people make positive changes in their social lives, which can alter their eating habits. One of the best ways to start is to find ways to build social support systems. Some examples include volunteering, joining clubs, playing sports, or pursuing a new hobby. Anything that increases your interactions with other people can be beneficial, and may help change how your brain responds to food cues. 

When you are aware that sugar cravings are connected to loneliness or social isolation, you can feel empowered because you have the ability to change your eating patterns. Understanding that loneliness causes you to crave high-calorie, sugary foods is very empowering. You may want to consider holistic mind-body interventions to help correct the way you think about food. Meditation, journaling, deep breathing, and other stress-reduction exercises can be beneficial in changing the way you think about food. 

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It’s no secret that new weight loss drugs are highly sought after in the United States. The reason for that is because they are highly effective, so long as you continue using them. Ozempic, Wegovy, Zepbound, Mounjaro, and other similar medications work by recreating the effects of GLP-1, a hormone that the gut produces once you finish eating. This hormone reduces both hunger and cravings, helping you to eat less, which promotes weight loss. 

What happens when you stop taking these medications, though? Recent research suggests that you can regain weight once you stop taking them. Health experts have started to refer to this weight gain as “Mounjaro plateau” or “Ozempic rebound.”

Why Do People Stop Using These Medications?

People stop taking these medications for numerous reasons, with a common one being the high cost, which is especially true for people without health insurance. Even if you have health insurance, many providers don’t offer coverage for these drugs. There is a huge demand, supply issues, and many unwanted side effects that come from using these medications. In fact, clinical trials found that up to 10% of users stop using these medications because of side effects, including nausea and disruptive bowel movements. 

It’s possible that the number of people who stop using these medications is higher than that 10% figure. Patients may have less aftercare, support, and accountability than they do in clinical trials. That means there is most likely a higher percentage of people who experience unwanted side effects, which could be easily managed. Doctors also state that people stop using these medications once they meet their goal weight. 

Why Do You Gain Weight Post-Medication?

Ozempic, and other related drugs, were originally intended to help people with type 2 diabetes manage blood sugar levels. During clinical trials, researchers observed weight loss to be a surprising side effect. That got them thinking, so they started to prescribe these medications for weight loss (an off-label purpose). 

In present day, many people with high blood pressure, type 2 diabetes, high cholesterol, or fatty liver disease, have been struggling to lose weight for 20 to 30 years. Drugs like Ozempic or Wegovy help people lose weight by temporarily altering hunger mechanisms. Basically, they provide a synthetic form of GLP-1, which is the hormone that helps you feel satiated and less hungry. At the same time, these drugs also promote an increase in insulin response to food, which works to regulate blood sugar. They also reduce the release of glucagon, a hormone that opposes insulin and tends to increase blood glucose levels. 

When you stop taking these medications, the body naturally produces more ghrelin, the hunger hormone. Once off the medications, the body’s metabolic rate slows down. The combination of a slower metabolic rate and a rapid onset of hunger causes weight gain, especially if there is no modification in lifestyle or diet. 

How Common Is Weight Gain After Stopping Ozempic?

If you use Ozempic to lose weight, the last thing you want is to see the weight return once you stop taking the drug. As it turns out, it is very common for a person to gain weight after quitting Ozempic or similar medication. One study found that people who stopped taking semaglutide (the active ingredient in Ozempic) and quit lifestyle interventions gained two-thirds of their weight back within a year. Another study monitored people who stopped taking tirzepatide, the active ingredient in Zepbound and Mounjaro. Within one year of quitting the drug, they gained more than half the weight they’d lost while on the drug. 

The Takeaway

Before you take any GLP-1 agonist (such as Ozempic), consult your healthcare professional and make sure you understand the risks. Are you using the drug for short-term or long-term results? If you decide to take Ozempic, make sure you understand what will happen once you stop. Your healthcare professional may be able to provide guidance, nutritional advice, and an exercise regimen to help stave off the weight you lost while on the drug.

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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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Being healthy during the holidays has a nice ring to it, but anyone who has lived through the holiday season knows that this is no easy feat. Some argue that it is impossible to be healthy during this time of year. Holiday parties, happy hours, gift-shopping, long to-do lists, and other festivities make it difficult to maintain physical and mental health. In fact, it’s safe to say that most people neglect themselves until New Year’s Day. 

A recent survey found that 63% of people feel too much pressure during the holiday season. This pressure can result from obligations to social events, travel, incoming family, buying gifts, and more. There’s no need to let the holiday season serve you sickness or stress on a silver platter, though. You have the ability to avoid the Christmas cold and holiday stress eating! You have the power to create a safe space for your mental health and avoid weight gain during the holiday festivities. All it takes is a little bit of balance, and the following tips aim to help you achieve that balance. 

Indulge With Intention

When you completely deny yourself everything, you often find yourself face first in a cake. While that may not be the case for everyone, it is very common to lash out against yourself when you are so worried about not cheating on your diet. The all-or-nothing mindset is what can get you into trouble. Life is the best when you can enjoy it, so the secret to seasonal success is indulging with intention. When you have a plan and color outside the lines of your diet on purpose, you won’t feel guilty. Survey the holiday spread at a party, for example, and identify what matters to you the most. If you allow yourself the fullest version of what you want, you’ll realize that you don’t need that much of it. 

Make Movement Merry

Between holiday travel, end of the year projects, and children home from school, it is very easy to feel overwhelmed. The holidays are not synonymous with normalcy! Carving out time to go to the gym or jog around the neighborhood can be very difficult. That’s why most people call December a wash and start anew in January. Since you are going to be with family, though, schedule activities that involve movement. Snow tubing or sledding is a great activity because you have to walk up the hill in order to slide back down. Elevate that experience by heading to the mountain to ski or snowboard. That is a great way to burn some calories and strengthen your legs. Consider taking the kids to a holiday ice rink and don’t forget about all the steps you get when you shop for gifts. 

Relieve Financial Strain

Out of all the holiday responsibilities, buying and giving gifts may be the biggest contributor to stress, not to mention commercialism and materialism. When it comes to managing holiday stress, you want to give yourself permission to not buy gifts for everyone. What is going to bring the people you love joy? Is it the gift of material possessions? Perhaps a homemade sugar scrub or handmade book of coupons would be more appreciated. If spending money stresses you out, set boundaries for yourself and put a limit on your spending. What are smaller things that you can give or do for your family or friends? Figure out what they are and focus your efforts on that to alleviate the burden on your wallet. 

Trust Your Gut

Let’s push weight gain to the side for a second and bring the focus back to your gut. What you eat has a big influence on your body, especially your gut. An unhealthy gut is a serious risk factor for weak immune function, since roughly 70% of the immune system exists in the gut. The last thing you want to do is provide your gut with unhealthy foods that cause an overproduction of bad bacteria. Ideally, you want to optimize your microbiome by eating both prebiotic and probiotic foods. According to several studies, these foods encourage a healthier gut, enhancing the body’s ability to fight off infection, viruses, and disease. In order to keep your gut healthy, it’s going to take more than abstaining from the occasional candy cane. Always include fruits or vegetables with your meals, eat more fermented foods, drink plenty of water, eat fiber-rich foods, and get enough sleep to optimize gut health.

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